When you’re going on a low-carb diet, whether it’s to cut down on grains or to move your body from a “carb burner” to a “fat burner,” prepping lunches and dinners is pretty straightforward. With grilled protein options, roasted veggies and big salads, you can get a ton of variety and nutrients into your meals — but what about low-carb breakfast?

That poses more of a challenge, every single morning. So many breakfasts are centered around copious amounts of breads and grains, and while you certainly could eat dinner-style meals in the a.m., isn’t it more fun to start the day with something a little different?

These low-carb breakfast recipes don’t disappoint. From frittatas to muffins and burritos, they will get you excited to head to the kitchen in the morning. When you’ve got this many delicious options, the only real question is which one to make next?

Low-Carb Breakfast Ideas

1. Apple Cinnamon Waffles

These hearty waffles use protein powder and flaxseed meal to ensure you get a hefty dose of protein and fiber, keeping you full even without heavy carbohydrates. With just one cup of fresh apple for eight to 12 waffles, you get the apple flavor while keeping it low-carb.

Photo: Apple Cinnamon Waffles / All Day I Dream About Food

2. Avocado Frittata

Frittatas are good, but an avocado frittata is even better. Baked right into the dish and topped with cheese, benefit-rich avocados add a punch of heart-healthy fats and flavor — plus they look great!

Not only does this veggie low-carb breakfast recipe work great for brunch, but it’s just as tasty as a weeknight dinner.

3. Bacon and Zucchini Eggs in a Nest

Traditional “eggs in a nest” are buttered slices of bread with a runny egg cooked in the middle. This low-carb version uses zucchini “noodles” and raw bacon (opt for turkey or beef) to achieve a similarly crispy, delicious effect.

Photo: Bacon and Zucchini Eggs in a Nest / I Breathe I’m Hungry

4. Baked Denver Omelet

The whole “flipping without ruining it” problem makes omelets difficult and problematic for many of us cooks, but a baked omelet means you get all the good stuff without the stress. This colorful version uses a mix of peppers, onions and cheddar cheese, though you could swap in other favorite vegetables.

I suggest steering clear of ham and opting for turkey slices or any leftover meat you have on hand. Top this omelet with sliced avocados and hot sauce — yum.

5. Chocolate Banana Protein Pancakes

One of my favorite low-carb breakfasts, these chocolate banana protein pancakes are like eating chocolate cake for breakfast. The chocolate protein powder and chia seeds give these cakes a ton of staying power while banana keeps it naturally sweet. These are great for breakfast or even a quick post-workout snack.

6. Cinnamon Roll “Oatmeal”

The start of this faux-meal is vitamin C-rich cauliflower. Paired with crushed pecans, flax and chia seeds, it comes quite close to the texture of the breakfast classic.

Once you add in nutmeg, vanilla and allspice, you might think you’re actually eating a cinnamon roll! This recipe makes a big batch of six servings, perfect for reheating throughout the week.

7. Coffee Protein Muffins

No grains nor gluten here — just a whole lot of protein. Made with protein powder, Greek yogurt, almond flour and a shot of brewed coffee, these muffins make a terrific grab-and-go breakfast. Just pair them with some fruit to round things out.

At 125 calories each, you can enjoy them for dessert, too.

8. Crockpot Grain-Free, Low-Carb, Sugar-Free Granola

Store-bought granola can be one of those tricky “health” foods that ends up being loaded with refined sugar and preservatives. That’s what makes this low-carb version so sweet.

It’s made in the crockpot, so there’s very little hands-on time. I love the mixture of nuts and seeds sprinkled with shredded coconut. Sprinkle this in your yogurt, or eat on its own.

Photo: Crockpot Grain-Free, Low-Carb, Sugar-Free Granola / Sugar-Free Mom

9. Crustless Caprese Quiche

No crust, no problem. This simple take on the classic tomato, basil and mozzarella combo uses fresh veggies, eggs and cheese to make a low-carb breakfast so good you won’t miss those pesky carbs.

10. Garlic Coconut Flour Bagels

These are made with coconut flour, which is packed with healthy benefits. These bagels couldn’t be easier to make. Just be sure to use a doughnut pan so they don’t spread out too thin.

11. Egg and Avocado Spaghetti Squash Boats

Just five ingredients make up your new favorite breakfast. Roast the squash, fluff the strands, crack an egg into it, and top with avocado and organic ketchup. That’s all there is to this low-carb recipe, but the flavor is out of this world.

Photo: Avocado and Spaghetti Squash Boats / iFoodReal

12. Feta and Pesto Omelet

Salty, herby and made with just a handful of fresh ingredients, this low-carb Mediterranean-inspired omelet has it all. You likely have all the ingredients on hand already — butter, eggs, cream, feta and pesto — so get thee to the kitchen.

Quick tip: While store-bought pesto works well in this recipe, try it with homemade basil pesto at least once.

13. Hash Brown Egg Cups

Cauliflower strikes again! Here the cruciferous superstar is “riced” into a dough and then baked into hash brown cups. Add the egg, baked until set, and enjoy!

Photo: Hash Brown Egg Cups / Cafe Delites

14. Jumbo Chickpea Pancake

You will not miss normal pancakes when you get a taste of this vegan, low-carb chickpea version. Made with protein-packed chickpea flour, this pancake has its veggies baked right into it. Top with salsa, avocado, hummus or hot sauce (or all of them!) for a one-serving breakfast that’s unlike any other.

15. Low-Carb Breakfast Burrito

This low-carb take on a BLT gets wrapped in an egg “tortilla” for an extremely customizable, quick breakfast you can enjoy on the go.

16. Overnight Flax Meal

An overnight meal that requires zero cooking is a godsend on busy mornings. This flax meal porridge-like breakfast sets overnight so it’s ready to eat in the a.m.

Made with your favorite type of yogurt (try kefir for a probiotic boost), almond milk, protein powder and topped with berries, it’s filling, tasty and a welcome change from low-carb egg dishes.

Photo: Overnight Flax Meal / The Low-Carb Diet

17. Skinny Southwestern Crustless Quiche

This Southwestern-inspired quiche makes clever use of budget-friendly black beans. They form a type of crust in this (crustless) quiche. This low-carb breakfast recipe is versatile as well and great for experimenting with your family’s favorite ingredients.

18. Sour Cream and Chive Egg Clouds

At first glance, this recipe sounds complicated until you realize it’s just a few steps that are well worth it. First, you whip egg whites until they’re nice and fluffy, and then fold in sour cream, garlic powder, cheese and chives.

You’ll make a center in each “cloud,”  pour in an egg yolk and then bake. No crazy ingredients, just fresh and delicious food.

Photo: Sour Cream and Chive Egg Clouds / Peace, Love and Low-Carb

19. Spinach and Cheddar Microwave Quiche in a Cup

Ideal for making during early mornings at the office or in dorm rooms, this protein-rich, low-carb breakfast recipe proves you don’t need lots of ingredients or gadgets to make something great. Four ingredients and a microwave are all it takes to prepare this quiche.

20. Stuffed Breakfast Peppers

Stuffed pepper recipes are a dime a dozen, but they’re almost always for dinner. Not this time. I love that this recipe uses the vegetable as a receptacle for eggs and cheese — and more peppers, of course!

21. Sun-Dried Tomato and Asiago Zucchini Bread

With sun-dried tomatoes, garlic and Asiago cheese, this zucchini bread feels like the grown-up version of the bakery staple. When you’re looking for a savory breakfast, this is it — and because it’s made with almond and coconut flours, it fits right into your low-carb diet.

Photo: Sundried Tomato and Asiago Zucchini Bread / I Breathe I’m Hungry

22. Three-Ingredient Cottage Cheese Pancakes

You really won’t believe how good these pancakes are with just three ingredients: cottage cheese, gluten-free oats and eggs. They’re also loaded with protein and perfect for experimenting with your favorite add-ins, like nuts or chocolate chips.

Don’t forget about the topping possibilities, like maple syrup, whipped cream, fruit or nut butters!

23. Zucchini Cakes with Smoked Salmon and Eggs

Now this is a low-carb breakfast of champions. Save the recipe for a special occasion or when you want to impress.

These crispy zucchini cakes are topped with a cheesy scrambled egg and smoked salmon — who needs to go out for brunch when this is on the menu?

Photo: Zucchini Cakes with Smoked Salmon and Eggs / Step Away from the Carbs

24. Eggs Benedict with Easy Hollandaise Sauce

Not only do you make the main dish in this low-carb breakfast, but you make the classic hollandaise sauce too. Don’t worry — it’s still ready in less than 30 minutes.

The hollandaise is easier than you think, while this benedict includes asparagus, tomato, avocado, chives and eggs.

25. Keto Pancakes with Almond Flour and Cream Cheese

To make these pancakes low-carb and keto-friendly, they use almond flour in place of traditional flour. As an added twist, this recipe uses cream cheese for a richer flavor that provides healthy fats.

26. Crustless Spinach Quiche

What’s the easiest way to make a quiche low-carb? Remove the curst!

Ready in 40 minutes, this crustless version combines spinach, raw cheese, onion and coconut oil with eggs for a quiche so good you won’t miss the crust.

27. Huevos Rancheros

Few breakfasts are as filling yet ready in less than a half hour. This one fits the bill.

This take on huevos rancheros is filled with protein and healthy fats thanks to the grass-fed ground beef and cream cheese, not to mention the eggs. Of course, it also has plenty of veggies, highlighted by jalapenos, red onion, tomato, avocado, cilantro and oregano.

28. Bone Broth Veggie Frittata

Do you need a new frittata recipe? This low-carb breakfast recipe uses the power of bone broth to provide an added protein punch.

The eggs combine with red onion, broccoli florets, mushrooms, red pepper, basil and, of course, bone broth powder. And again, this one is ready in less than 30 minutes!

29. Breakfast Salmon Egg Bake

This one takes a little bit longer — about 55 minutes — but boy is it worth it.

Wild-caught salmon is the star of the show, a lean protein source that’s a regular in the healthiest diets across the globe. When you eat it along with eggs, ghee, onion, peppers, kefir, mushrooms, fresh dill, nutmeg and goat cheese, it becomes a decadent yet low-carb breakfast.

30. Keto Bread

In place of an early muffin, try this keto bread instead. Made with almond flour, it’s low-carb, and it uses some untraditional ingredients for a truly unique flavor.

For example, this low-carb breakfast recipe uses only egg whites, no yolks, along with cream of tartar, grass-fed butter, baking soda, apple cider vinegar and coconut flour. You’ve never had a bread (or muffin) like this before, and you’re sure to love it!

For more healthy breakfast recipes that are low-carb, try some of these Paleo breakfast ideas.

The post 30 Low-Carb Breakfast Recipes That Go Way Beyond Eggs appeared first on Dr. Axe.

Not only is the Mediterranean diet a tasty way to eat, drink and live, but it’s also a realistic and sustainable way to reduce disease-causing inflammation and maintain a healthy weight. In fact, U.S. News named the Mediterranean Diet the best overall diet among different 41 diets.

For thousands of years, people living along the Mediterranean Sea have indulged in a high-fiber diet of fruits and vegetables, along with legumes, whole grains, olive oil, fish and herbs. This healthy eating pattern has earned a reputation for disease prevention, mood enhancement, “enjoyable” weight manageable and even more.

In fact, research published in March 2023 even found evidence that following a Mediterranean diet can reduce signs of Alzheimer’s in brain tissue.

What Is the Mediterranean Diet?

The Mediterranean diet is a healthy eating plan based on the historic eating and social patterns of people living near the Mediterranean Sea, including those who reside in southern Italy, Greece, Turkey and Spain. It’s not even really a “diet” in the way we usually think of it, but more like a lifelong way of eating and living.

Considered by many nutrition experts to be one of the healthiest ways to eat, the base of the Mediterranean diet is loaded with anti-inflammatory foods and built upon plant-based ingredients and healthy fats.

This diet emphasizes fresh fruits, vegetables, lean proteins like fish, whole grains, beans and healthy fats like olive oil (along with the occasional glass of wine).

Many studies have found that people following a Mediterranean-type diet are less likely to die of heart attacks, cardiovascular disease, stroke, dementia and early death. It also seems to protect against depression, obesity, metabolic syndrome, type 2 diabetes and certain types of cancer.

The best part is, even with all of these benefits, it still provides the opportunity for people to “eat, drink and be merry.”

Related: The Okinawa Diet: Foods + Habits that Boost Longevity

Benefits

According to the Harvard School of Public Health,”Together with regular physical activity and not smoking, our analyses suggests that over 80 percent of coronary heart disease, 70 percent of stroke, and 90 percent of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”

Here’s more about how this type can extend longevity and live to a happy, healthy life:

1. Low in Processed Foods and Sugar

The Mediterranean diet primarily consists of foods and ingredients that are very close to nature, such as:

• beans and legumes, like peas
• fruits
• vegetables
• unrefined grains
• small portions of animal products (that are almost always “organic” and locally produced)

In contrast to the typical American diet, it’s very low in sugar and practically free of all GMOs or artificial ingredients, like high fructose corn syrup, preservatives and flavor enhancers. For something sweet, people in the Mediterranean enjoy fruit or small quantities of homemade desserts made with natural sweeteners like honey.

Beyond plant foods, another major staple of the diet is locally caught fish and a moderate consumption of cow, goat or sheep cheeses and yogurts. Fish like sardines and anchovies are a central part of the diet, which usually is traditionally lower in meat products than many Western diets today.

2. Emphasizes Plant Proteins

While most people in the Mediterranean aren’t vegetarians, the diet promotes only a small consumption of meats (especially red meat) — instead emphasizing beans, legumes and grains, plus seafood and dairy in moderate amounts. This can be beneficial for those looking to lose weight and improve things such as their cholesterol, heart health and omega-3 fatty acid intake.

3. Can Help With Weight Loss/Maintenance

Can you lose weight on Mediterranean diet? While it depends on how much you eat, it can certainly help you manage your weight and reduce your calorie intake due to inclusion of mostly nutrient-dense foods. (Learn “how many calories should I eat a day?”)

If you’re looking to lose weight without being hungry and maintain that weight in a realistic way that can last a lifetime, this might be the plan for you.

There’s room for interpretation in the Mediterranean diet, whether you prefer to eat less carbs, lower protein amounts or somewhere in between.

Fish, legumes, dairy products and grass-fed/free-range meats contain protein and healthy fats that your body needs. This helps you feel full.

This diet also helps control blood sugar levels and can improve your mood and energy levels.

4. Filling and Reduces Hunger

According to the American Heart Association, the Mediterranean diet is higher in fat than the standard American diet, yet lower in saturated fat. It’s usually roughly a ratio of 40 percent complex carbohydrates, 30 percent to 40 percent healthy fats and 20 percent to 30 percent quality protein foods.

This balance is ideal in terms of keeping weight gain and hunger under control.

5. Improves Heart Health

Research shows that greater adherence to the traditional Mediterranean diet, including plenty of monounsaturated fats and omega-3 foods, is associated with a significant reduction in all-cause mortality, especially heart disease.

A striking protective effect of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil has been shown in many studies. Some find that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent, while another study found that it can naturally lower blood pressure.

Olive oil is also beneficial for lowering hypertension because it makes nitric oxide more bioavailable, which makes it better able to keep arteries dilated and clear. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function.

6. May Help Fight Cancer

According to an article published in the European Journal of Cancer Prevention:

The biological mechanisms for cancer prevention associated with the Mediterranean diet have been related to the favorable effect of a balanced ratio of omega-6 and omega-3 essential fatty acids and high amounts of fiber, antioxidants and polyphenols found in fruit, vegetables, olive oil and wine.

A plant-based diet, one that includes lots of fruits and vegetables, is the cornerstone of the Mediterranean diet, which can help fight cancer in nearly every way — providing antioxidants, protecting DNA from damage, stopping cell mutation, modulating hormone production and growth factors, lowering inflammation, and delaying tumor growth.

7. Prevents or Helps Treat Type 2 Diabetes

Evidence suggests that the Mediterranean diet has anti-inflammatory effects that could help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes.

One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels and weight. A low-sugar diet with plenty of fresh produce and fats is part of a natural diabetic diet plan.

The Mediterranean diet is low in sugar, since the only sugar present usually comes from fruit, wine and the occasional locally made dessert. When it comes to drinks, many people drink plenty of fresh water, some coffee and red wine, too, but soda and sweetened drinks aren’t nearly as popular as they are in the U.S.

While some Mediterranean diets do include a good deal of carbohydrates — in the form of pasta or bread, for example — being active and otherwise consuming very low levels of sugar means that insulin resistance remains rare in these countries.

8. Protects Cognitive Health

Eating the Mediterranean way might be a natural Parkinson’s disease treatment, a great way to preserve your memory, and a step in the right direction for naturally treating Alzheimer’s disease (AD) and dementia.

Healthy fats like olive oil and nuts, plus plenty of anti-inflammatory veggies and fruits, are known to fight age-related cognitive decline. These help counter the harmful effects of exposure to toxicity, free radicals, inflammation-causing poor diets and food allergies, which can all contribute to impaired brain function.

That’s not all. A 2023 study published by the American Academy of Neurology examined how diet affects Alzheimer’s and dementia symptoms, specifically looking at the effects the Mediterranean and MIND diets on Alzheimer’s symptoms. Researchers did this by analyzing postmortem brain tissue of older adults for deceased people with dietary information collected through a food frequency questionnaire.

They concluded: “The MIND and Mediterranean diets are associated with less postmortem AD pathology, primarily beta-amyloid load. Among dietary components, green leafy vegetables inversely correlate with AD pathology.”

Or, as CNN put it: “People who consumed foods from the plant-based Mediterranean and brain-focused MIND diets had fewer of the hallmark signs of Alzheimer’s — sticky beta-amyloid plaques and tau tangles in the brain — when autopsied, a new study found.”

Another 2023 study found similar results. Using data from more than 60,000 participants, it found that people who followed a Mediterranean diet the most strictly had a 23 percent lower risk of developing dementia compared to people who followed the diet the least.

9. Supports Gut Health

Plenty of fiber, plus probiotic foods like yogurt and kefir, help build a healthy gut, which we now know is tied to better immune function, cognitive function and mental health.

A 2020 study found that when adults followed a Mediterranean-type diet, they experienced modulations in gut microbiota, which in turn reduced inflammatory markers and had the potential to promote healthier aging. Adherence to the Mediterranean diet led to increased abundance of specific microbes that are associated with improved cognitive function and negatively associated with inflammatory markers, including C-reactive protein and interleukin-17.

Microbiome changes were also associated with an increase in short/branch-chained fatty acid production and lower production of secondary bile acids, p-cresols, ethanol and carbon dioxide, which are thought to promote general health.

10. Might Help You Live Longer

A diet high in fresh plant foods with moderate amounts of fish seems to be a winning combination for longevity. Over and over, studies show that this type of diet is associated with lower levels of oxidative stress, heart disease, cancer, depression, cognitive decline and Alzheimer’s disease, inflammatory diseases, and more. These are currently the leading causes of death in developed nations — especially heart disease.

In the famous Lyon Diet Heart Study, people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease — which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs!

The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet.

Another study published in the BMJ journal Heart found that women with the highest adherence to a Mediterranean diet had lower cardiovascular disease, total mortality, coronary heart disease and stroke incidence.

11. Helps You De-stress and Relax

The Mediterranean way of living encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked, healthy meal. These are great ways to relieve stress.

Generally, people in these regions prioritize their mental health by spending a lot of time outdoors in nature; eating food surrounded by family and friends (rather than alone or on-the-go); and put aside time to laugh, dance, garden and practice hobbies.

We all know that chronic stress can kill your quality your life along with your weight and health. Those who practice the diet have the luxury of leisurely dining at a slow pace, eating local delicious foods almost every day and engaging in regular physical activity.

In addition, the history of the Mediterranean diet includes a love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation. For instance, red wine may help fight obesity, among other benefits.

12. Can Help Fight Depression

A 2018 study published in the journal Molecular Psychiatry found evidence that this type of diet can reduce the risk for depression.

Researchers involved in the study investigated the mental health effects of adherence to a range of diets — including the Mediterranean diet, the Healthy Eating Index, the Dietary Approaches to Stop Hypertension diet (DASH diet) and the Dietary Inflammatory Index. They found that the risk of depression was reduced the most when people followed a traditional Mediterranean diet and overall ate a variety of anti-inflammatory foods.

A nutrient-dense diet seems to help directly protect parts of the brain from inflammation, while other dietary/lifestyle changes like getting good sleep, having a mindful approach to meals, planning meals ahead of time and limiting stress can also lead to a calmer mindset.

Related: Top 12 Cancer-Fighting Foods

Foods

What are the main foods in a Mediterranean diet? To sum it up, the Mediterranean way of eating promotes foods including:

• fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel)
• olive oil
• nuts and seeds (like almonds and sesame seeds used to make tahini)
• legumes and beans (especially lentils and chickpeas used to make hummus)
• herbs and spices (like oregano, rosemary and parsley)
• whole grains
• wild-caught fish and seafood at least twice a week (which provide omega-3 fatty acids)
• moderate amounts of high-quality, pasture-raised poultry, eggs, cheese, goat milk, and probiotic-rich kefir or yogurt consumed in moderation
• red meat consumed on special occasions or about once weekly
• plenty of fresh water and some coffee or tea
• oftentimes a daily glass of red wine

Importance of Olive Oil:

Olives themselves are an ancient food, and olive trees have been growing around the Mediterranean region since about 3000 B.C.

What makes it so good for you? Olive oil is mainly made up of monounsaturated fatty acids (MUFAs), the most important of which is called oleic acid.

Diets high in MUFAS can help lower LDL “bad” cholesterol, raise HDL “good” cholesterol and lower triglycerides.

Olives are also high in compounds called phenols, which are potent antioxidants capable of lowering inflammation and fighting free radical damage.

How much olive oil should you consume daily? Evidence suggests that eating about two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.

To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.

Look for labels that indicate your oil is “extra-virgin” and ideally cold-pressed.

Related: Why You Should Try the Green Mediterranean Diet Plan (Benefits, Recipes & More)

Meal Plan (Plus Foods to Avoid)

Most people in the Mediterranean eat a balanced breakfast within several hours of waking up, then typically eat two more meals a day that are filling, with plenty of fiber and healthy fats.

Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they’re still active.

You can see how this differs from the standard American diet, which often results in many people skipping breakfast, snacking throughout the day on energy-zapping foods high in carbs and sugar, and eating a lot at nighttime while they’re sedentary.

Here’s an example of what a day would be like if you followed a Mediterranean diet meal plan:

Breakfast:

What do Mediterraneans eat for breakfast? Popular choices include:

• yogurt with fruit
• oatmeal or other whole grains with milk and honey
• eggs with vegetables
• whole grain bread with cheese, fruit and jam

Lunch:

Lunch almost always includes some veggies and protein. Here are some ideas:

• Minestrone or bean soup with bread
• Salad with vegetables, nuts/seeds, cheese and pita (with Greek tzatziki sauce)
• Fish with veggies and piece of fruit
• Hummus and pita with grilled veggies, yogurt sauce and olive oil

Dinner:

Dinners are similar to lunches and can include:

• Small portion of meat with sautéed veggies and salad (a glass of wine may be included)
• Fish or seafood served with whole grains, herbs and veggies

What foods are not allowed on the Mediterranean diet?

Processed foods, especially those that are ultra-processed, are limited or avoided. These include foods with added sugar, hydrogenated fats or margarine, additives and flavors, and GMO ingredients.

Red meat and processed meats are generally limited and eaten in small to moderate amounts.

Related: What Is the Climatarian Diet? Benefits, Meal Plan & More

Recipes

Here are some simple Mediterranean diet recipes for including more fruits, vegetables, fish, legumes, herbs and quality proteins in your diet:

• Zucchini Noodles with Marinara Sauce Recipe
• Minestrone Soup Recipe
• Hummus Recipe
• Goat Cheese and Artichoke Dip Recipe
• Fish Recipes

Other Considerations and Risks

Ever wonder why people from the Mediterranean region seem so happy and full of life? It’s tempting to attribute their good health and positive moods to one single factor alone — like their diet— but the truth is that it’s a combination of their lifestyle factors and their unprocessed diets that have promoted their longevity and low rates of disease for centuries.

Try to approach the Mediterranean diet as holistic way of living a healthy life. Eat balanced meals with moderate amounts of different foods, while also working on managing stress and staying active.

Generally speaking, this diet is very safe to follow no matter your age and health status. If you have a history of chronic disease and take medications, it’s best to get your doctor’s opinion before drastically changing your diet, however.

Related: What Is the Nordic Diet? Benefits, Meal Plan & What You Can Eat

Conclusion

• What is the Mediterranean diet? It’s a healthy eating plan that includes foods like fruits, vegetables, whole grains, beans, fish, nuts, olive oil and herbs. Dairy and meat are typically consumed in moderate amounts, as well as wine.
• Many studies have found that people following a Mediterranean-type diet are less likely to die of heart attacks, cardiovascular disease, stroke, dementia and early death.
• It also seems to protect against depression, obesity, metabolic syndrome, type 2 diabetes and certain types of cancer.

The post Mediterranean Diet Benefits (Plus How to Follow It) appeared first on Dr. Axe.

It’s undeniable that there is an intricate connection between your gut microbiome and overall health. Made up of trillions of microorganisms, increasing research shows that the health of your gut flora is thought to have a massive influence on health and disease.

Improving the composition of your gut microbiome is the main concept behind the GAPS diet, a therapeutic diet focused on healing leaky gut syndrome, reducing inflammation and even treating certain neurological conditions.

The plan removes refined carbohydrates and foods that are difficult to digest and swaps in foods rich in probiotics and nutrients to help give your gut health an upgrade.

So if you’re wondering how to heal leaky gut syndrome and give your digestive health a boost, keep reading for what you need to know about this innovative diet.

What Is the GAPS Diet?

The Gut and Psychology Syndrome Diet, also known as the GAPS diet, is a therapeutic diet commonly used in the treatment of inflammatory bowel disease, leaky gut syndrome, autism, ADHD, depression, anxiety and autoimmune disease.

The diet was originally inspired by the Specific Carbohydrate Diet (SCD diet), which was developed by Dr. Sidney Valentine Haas in the 1920s to help treat digestive disorders. In 2004, Dr. Natasha Campbell published the GAPS diet book, Gut and Psychology Syndrome, which outlined the details of this groundbreaking diet.

Grains, starchy vegetables and refined carbohydrates are all eliminated from the diet and replaced with nutrient-dense foods that are easy to digest.

The GAPS diet meal plan is introduced in six stages, with the GAPS diet stage one being the most restrictive. As the diet progresses, more and more foods are added back onto the GAPS diet food list.

Because it emphasizes nutrient-rich foods and eliminates several food groups that may not be so stellar for digestion, many have seen success with the plan in both improving gut health and treating various ailments.

However, there is limited research on the benefits of the GAPS diet itself and, although it’s clear that gut health plays a major role in many aspects of health, it’s unclear just how far-reaching the benefits of this diet may be. Still, despite a lack of research on the diet specifically, there are plenty of existing studies looking at many of its individual components and demonstrating that this diet may come with a whole host of health benefits.

Benefits

1. May Help Improve Symptoms of Autism

Autism is a developmental disorder that begins in early childhood and results in impaired communication and interaction with others. Although the GAPS diet is claimed to help improve symptoms of autism, there is still a lack of research looking at the connection between the GAPS diet and autism.

However, several studies have found that certain dietary modifications that are included in the GAPS diet could help decrease autism symptoms. Eliminating gluten, in particular, has been shown to have a favorable effect on autism.

One 2016 study compared the effects of a gluten-free diet to a regular diet in 80 children with autism and found that a gluten-free diet was effective in controlling autism behaviors and gastrointestinal symptoms. Another small study in 2017 showed that a gluten-free, casein-free diet helped reduce symptoms in children with autism.

Still, more research is needed on the GAPS diet specifically to measure its potential effectiveness.

2. Could Improve Blood Sugar

The GAPS diet eliminates foods like grains, starchy vegetables and refined carbohydrates, all of which are common culprits when it comes to high blood sugar. These foods are high in carbohydrates, which are broken down quickly into sugar in the blood stream.

Although there is no research focused specifically on the effect of the GAPS diet on blood sugar, there are plenty of studies showing that moderating your intake of carbohydrates can have a big impact when it comes to maintaining normal blood sugar. One study, for instance, found that a low-carb, high-protein diet helped improve blood sugar control in those with type 2 diabetes.

Conversely, a review in the Journal of the American College of Nutrition reported that higher intake of refined carbs is associated with a greater risk of developing diabetes.

Despite these promising results, more studies are needed to specifically look at the effects of the GAPS diet on blood sugar.

3. Boosts Immune Health

The gut microbiome is a massive ecosystem made up of trillions of microorganisms living right in your digestive system. The health of your gut microbiome can have a big influence on your overall health and may even impact your immune system.

The GAPS diet emphasizes a diet rich in fermented foods and probiotics, both of which can increase the amount of beneficial bacteria in your gut.

These beneficial gut bacteria are believed to communicate with the cells of the immune system, which can alter and improve the way that your body responds to disease and infection and promote enhanced immunity.

4. May Reduce Inflammation

While inflammation may be a normal immune response by the body, chronic inflammation is linked to many types of chronic disease, including cancer, heart disease and diabetes. Inflammation is also a key component of digestive disorders like inflammatory bowel disease (IBD) and Crohn’s disease.

The GAPS diet includes many anti-inflammatory foods, such as antioxidant-rich vegetables, heart-healthy fats and fish. It also emphasizes fermented foods, which are high in probiotics. Some research has suggested that probiotics could exert an anti-inflammatory effect in the body.

Thanks to its beneficial effects on inflammation, this diet may also aid in the treatment of leaky gut syndrome. In fact, the GAPS diet is sometimes called the leaky gut diet because it may be able to decrease intestinal permeability, or leaky gut.

Several studies have shown that increased intestinal permeability may be associated with underlying inflammation. Reducing this inflammation by making dietary modifications can be an effective way to prevent the signs and symptoms of leaky gut, such as food sensitivities, malabsorption and inflammatory skin conditions.

5. Could Prevent Depression

Although there are no studies on the effects of the GAP diet itself on depression, there is plenty of research demonstrating that improving the health of your gut may have a significant impact on your mental health.

A 2017 review comprised of 10 studies found that probiotic supplementation may be effective in reducing symptoms of depression. Another study in the journal Gastroenterology showed that a specific strain of probiotics was associated with decreased depressive symptoms and an improved quality of life in 44 patients with irritable bowel syndrome.

Other aspects of your diet may also play a role in depression. One study in the American Journal of Clinical Nutrition, for instance, found that a higher intake of refined grains — which are eliminated on the GAPS diet — was associated with a higher risk of depression. Meanwhile, certain foods that are included on the diet, such as fruits and vegetables, were associated with a decreased risk.

GAPS Diet Food List

On the GAPS diet, refined carbohydrates, starchy vegetables and grains are nixed while easily-digestible non-starchy vegetables, meat, fish and heart-healthy fats take center stage. Here is the full GAPS diet food list for you to take with you on your next trip to the grocery store:

Vegetables

• Artichoke
• Arugula
• Asparagus
• Avocados
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Broccoli rabe
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Collards
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Jerusalem artichoke
• Kale
• Mushrooms
• Olives
• Onions
• Parsnip
• Pumpkin
• Radish
• Romaine lettuce
• Seaweed
• Spinach
• Squash (summer and winter)
• Tomatoes
• Turnips
• Watercress

Fish (wild-caught only, NO farm-raised)

• Anchovies
• Bass
• Cod
• Grouper
• Haddock
• Halibut
• Herring
• Mackerel
• Mahi mahi
• Red snapper
• Salmon
• Sardines
• Seabass
• Trout
• Tuna
• Walleye

Nuts and legumes (ideally sprouted or as nut butters)

• Almonds (sprouted or as raw nut butter)
• Brazil nuts
• Coconut (technically a drupe)
• Hazelnuts
• Lima beans (soaked)
• Macadamia
• Navy beans (soaked)
• Pecans
• Pine nuts
• Walnuts
• Nut butters
• Nut flours (in moderate amounts – no more than 1/4 cup a day)

Fat/oils (organic & unrefined)

• Avocado oil
• Almond oil
• Butter (pastured)
• Coconut oil
• Flaxseed oil
• Ghee
• Hempseed oil
• Macadamia oil
• Olive oil
• Sesame oil
• Palm oil (sustainable)
• Walnut oil

Dairy (raw, aged and grass-fed)

• Goat cheese (aged 60+ days)
• Kefir (cultured goat milk) (fermented 24+ hours)
• Raw sheep cheese (aged 60+ days)
• Sheep yogurt (fermented 24+ hours)
• Raw cows cheese (aged 60+ days)
• Raw cows amasai, kefir and yogurt (fermented 24+ hours)

Meat (organic, grass-fed)

• Beef
• Bison
• Bone broth
• Chicken
• Duck
• Eggs (free-range)
• Lamb
• Turkey
• Quail and other wild game
• Venison and other wild game

Fruits (in moderation)

• Apple
• Apricot
• Banana
• berries
• Blueberries
• Cantaloupe
• Cherries
• Coconuts
• Figs
• Grapefruit
• Grapes
• Kiwi
• Lemon
• Lime
• Mango
• Nectarine
• Orange
• Papaya
• Peaches
• Pears
• Pineapple
• Plums
• Pomegranate
• Raspberries
• Rhubarb
• Strawberries
• Watermelon (no seeds)

Spices & herbs

• Basil
• Black pepper
• Cilantro
• Coriander seeds
• Cinnamon
• Cumin
• Dill
• Fennel
• Garlic
• Ginger
• Mint
• Parsley
• Peppermint
• Rosemary
• Sage
• Sea salt
• Tarragon
• Thyme
• Turmeric

Condiments

• Apple cider vinegar
• Coconut vinegar
• Sea salt

Flours

• Coconut flour
• Almond flour

Beverages

• Almond milk
• Coconut kefir
• Coconut milk
• Herbal teas
• Raw vegetable juices like celery juice
• Sparkling water
• Spring water (or filtered)
• Wine, in moderation

Sweeteners (in moderation)

• Raw honey
• Dates made into paste

Supplements

• Digestive enzymes
• Fish oil or fermented cod liver oil
• L-Glutamine powder

Diet Plan

When starting the GAPS diet, it’s recommended to start with a GAPS intro diet, which is divided into six stages. Foods are then slowly re-introduced over a period of 3–6 weeks.

As you enter a new stage, be sure to introduce just one new food at a time to monitor your tolerance. If you find that your body reacts negatively to a certain food, you may want to hold off on adding that food back into your diet for a few more weeks.

By the end of the intro diet, meat, fish, vegetables, fermented foods and eggs should make up the majority of your meals.

Stage 1

• beef, boiled in water or simmered in broth
• bok choy, cooked
• broccoli, cooked, no stalks
• carrots, cooked
• cauliflower, cooked, no stalks
• chicken, boiled in water or simmered in broth
• collard greens, cooked
• eggplant, peeled, cooked
• fermented vegetable juice, 1 teaspoon with meals
• fish, boiled in water or simmered in broth
• garlic, cooked
• ginger root
• raw honey
• kale, cooked
• animal fat (chicken) or tallow
• lamb, boiled in water or simmered in broth
• onions, cooked
• poultry: duck, turkey, and quail boiled in water or simmered in broth
• pumpkin, cooked (fresh, not canned)
• sea salt
• summer squash, cooked
• spinach, cooked
• tea (chamomile, ginger or mint)
• turkey, boiled in water or simmered in broth
• turnips, cooked
• winter squash, cooked
• yogurt, homemade, fermented 24+ hours (start slow 1 tablespoon daily)
• zucchini, cooked

Stage 2

All foods from stage 1, and:

• raw egg yolks (pastured/organic)
• ghee (slowly introduce)
• coconut oil (introduce gradually because it is strongly anti-microbial)
• avocado

Stage 3

All foods from stage 2, and:

• nut butter (raw and sprouted)
• almond flour (1/4 cup maximum)
• coconut flour (1/4 cup maximum)
• fermented vegetables (sauerkraut)
• asparagus, cooked
• cabbage cooked
• celery, cooked
• fresh herbs, cooked

Stage 4

All foods from stage 3, and:

• carrot juice
• grilled and roasted meats
• herbs, dried
• extra virgin olive oil

Stage 5

All foods from stage 4, and:

• applesauce, homemade
• pear sauce, homemade
• cucumber, peeled
• mangoes
• dried herbs
• tomatoes
• vegetable juices

Stage 6

All foods from stage 5, and:

• apple, raw
• berries
• banana
• cherries
• coconut
• coconut milk
• dates
• kiwi
• peaches
• pears
• pineapple
• raspberries

Precautions

The GAPS diet may not be suitable for everyone. For example, those on a vegetarian or vegan diet may not be able to meet their nutrient needs as the GAPS diet food list is based heavily on animal products.

Additionally, the diet is not intended to replace traditional treatment for conditions like digestive disorders, autism or depression. Use the GAPS diet to improve your gut health but also follow the advice of a trusted healthcare practitioner if you suffer from any of these conditions.

During the first phases of the diet, be sure to introduce new foods slowly and add them back in one at a time to assess your tolerance. If foods are not well-tolerated, hold off on adding them back into your diet to prevent adverse side effects.

Finally, be sure to pair this diet with other key components of a healthy lifestyle like regular physical activity, a routine sleep schedule and minimal stress levels to help optimize your results.

Final Thoughts

• The GAPS diet plan is aimed at reducing inflammation, treating certain neurological conditions and healing the gut by improving the health of the digestive system.
• The diet plan removes grains, starchy vegetables and refined carbohydrates and replaces them with nutrient-dense foods that are easy to digest.
• The plan is divided into six phases; foods on the GAPS diet food list should be slowly introduced and assessed for tolerance.
• Although there is limited research on the effects of the GAPS diet specifically, improving gut health through the diet has been linked to a number of potential health benefits.
• Studies show that following a similar eating pattern could help reduce blood sugar, reduce the risk of depression, decrease symptoms of autism, enhance immune health and alleviate inflammation.

The post GAPS Diet Plan & Protocol for Solving Gut Issues + More appeared first on Dr. Axe.

When you’re try to follow a low-carb diet, it’s easy to focus on the foods and ingredients you’re likely cutting back on and overlook how delicious meals can be sans heavy carbohydrates. After all, many of us are brought up to believe that a meal isn’t complete without a side of potatoes or a bowl of pasta, but low-carb meals can be delicious too.

That’s especially true with these low-carb meals. They focus on the healthy ingredients you enjoy, not the ones you skimp on.

Whether you want to limit carbs as much as possible or just lighten up a few meals, you won’t sacrifice flavor with these 18 delicious, energizing low-carb meals.

18 Low-Carb Meals

1. Balsamic Glazed Steak Rolls

Get a helping of veggies in every bite of these tender steak rolls. The beef marinates in a Worcestershire sauce and then gets rolled up around whatever crisp veggies you have on hand. Pan sear them, and top with a balsamic glaze for a juicy low-carb meal.

2. Beef and Chorizo Empanadas

Not only are these empanadas low-carb, but they’re also gluten-free. You use almond flour and cheese for the dough and then stuff these with ground beef, a pork sausage alternative (I love chicken!) and eggs for a ton of protein.

Photo: Beef and Chorizo Empanadas / Peace, Love and Low Carb

3. Beef Teriyaki Lettuce Cups

These lettuce cups are so hearty it’s hard to believe you’re not chowing down on noodles as well. The best part about is that this low-carb main dish cooks throughout the day in a slow cooker. My only suggestion is to use arrowroot powder to thicken up the sauce in place of cornstarch.

4. Caprese Balsamic Chicken

Add some extra protein to your caprese salad with this balsamic chicken version. Cooking the meat with garlic, balsamic vinegar and a hint of sugar (try coconut sugar) and finishing it off in the oven with fresh mozzarella means you’ll have a juicy, melty chicken you won’t be able to stop eating. Serve atop your favorite salad for a complete meal.

Photo: Caprese Balsamic Chicken / Yummy Healthy Easy

5. Carrot Taco Shell

I might have cheated a little bit here, but because this recipe is so easy and so genius, I had to include it! Skip preservative-laden taco shells from the store, and make your own carrot version instead!

Use these shells, and stuff with your favorite fillings. Try a Tex-Mex inspired version with black beans, onions, peppers, eggs, spinach and feta cheese for a low-carb breakfast version or just all your favorite salad fixings.

6. Chunky No Bean Chili

This is one of the low-carb meals that’s best for those who like their chili without beans. A few unique spices, like allspice and balsamic vinegar, mean this meaty version isn’t lacking in taste. It’s easily adaptable for a slow cooker, too!

7. Curried Salmon Patties

Each patty is packed with spinach, zucchini and an egg to keep it all together — plus a zap to the taste buds, courtesy of the curry and red pepper flakes! These salmon patties freeze well, so make an extra batch to have on hand for a quick lunch or dinner.

Photo: Curried Salmon Patties / The Big Man’s World

8. Easy Oven Fajitas

This veggie-heavy fajita recipe is easy on the wallet and cooked in the oven for that extra charred goodness. It’s almost as good as using the grill!

I love the homemade seasoning in this one. It really elevates the quality of this low-carb main dish.

9. Julia Child’s Eggplant Pizza

Can you really go wrong with a Julia Child recipe? These little pizzas use thick eggplant slices instead of dough for a hearty, low-carb alternative.

Because there are so few ingredients, go with the best quality veggies you can find. This recipe is worth it!

Photo: Julia Child’s Eggplant Pizza / Kalyn’s Kitchen

10. Cajun Blackened Chicken

An array of spices up the flavor in this chicken dish. A combo of garlic and onion powder mixed with oregano, thyme, paprika, cayenne, sea salt, black pepper and avocado oil makes this a nutritional powerhouse that’s delicious to boot.

11. Mexican Casserole

Most Mexican dishes are heavy on the tortillas, but this one gets creative with cauliflower as the base instead. Bursting with fresh onions, peppers, tomatoes and jalapenos, this vegetarian dish has a delicious kick to it as well. Top with avocado slices and sour cream.

12. Mediterranean Grilled Lamb Chops

The Mediterranean diet is always found to be among the healthiest in the world, but it certainly doesn’t compromise taste. This grilled lamb chops recipe is proof of that. It takes some time to put together, but it’s well worth the wait.

13. Shepherd’s Pie with Cauliflower Mash

You won’t miss the potatoes in this low-carb version of shepherd’s pie. I love the option of using beef or lamb mince. In fact, if you have both on hand, a mix would taste terrific.

Cauliflower and cheese combine for a cheesy, crumbly topping you won’t be able to stop eating.

14. Spaghetti Squash Lasagna Casserole

Even hard-core pasta lovers will fall in love with this lasagna casserole. Layered with spaghetti squash instead of noodles, the vegetable soaks up all the yummy meat, cheese and sauce flavors for a lighter Italian dinner.

15. Thai Chicken with Basil and Cauliflower Rice

For starters, this cauliflower fried rice tastes good enough to enjoy on its own, but when you top it with chopped chicken breasts seasoned with ingredients like ginger, garlic, fish sauce and fresh basil — and top it all off with a fried egg — well, there’s just no reason to call for takeout ever again. Low-carb or just amazing? You decide.

Photo: Thai Chicken with Basil and Cauliflower Rice / I Breathe I’m Hungry

16. Blackened Salmon with Creamy Avocado Dressing

17. Cauliflower-Crusted Grilled Cheese Sandwiches

Using cauliflower instead of bread in a grilled cheese? Brilliant! Get a veggie boost while you go wild on the fillings.

Add in fresh tomato slices and basil, or slather on some pesto and mozzarella. The possibilities for grilled cheese — or any sandwich — are endless.

18. Foil-Baked Salmon

Skip the dishes and the sides when you make this low-carb dinner. Salmon, which is full of heart-healthy fats, cooks right on top of asparagus. It’s also layered with oregano, onions, parsley and lemon slices, so it’s packed with flavor.

Just bake the packets in the oven and enjoy — no muss, no fuss.

Photo: Foil-Baked Salmon / Primavera Kitchen

The post 18 Low-Carb Meals that Energize and Actually Fill You Up! appeared first on Dr. Axe.

Developed with the intent of aiding in weight loss while simultaneously improving health, the South Beach Diet is more than just a short-lived fad diet.

In fact, this diet has seen massive success in the decades since its creation and has been credited with an array of benefits — like improved heart health, enhanced weight loss and steady blood sugar levels.

It emphasizes some of the core principles of healthy eating but breaks it down to keep it simple and easy to follow, making it a good fit for those looking to take the first step toward better health.

What Is the South Beach Diet?

The South Beach Diet is a heart-healthy, low carb diet created by cardiologist Dr. Arthur Agatston in the 1990s.

He noticed that his patients were able to easily lose weight when following a low-carb, high-fat diet like the Atkins diet, but he wanted to also cut the risk of heart disease by prioritizing complex carbohydrates and unsaturated sources of fat.

Based in Miami, Dr. Agatston renamed the diet from the “Modified Carbohydrate Diet” to the “South Beach Diet” after the neighborhood near his practice. The South Beach Diet was published in 2003. A few years later in 2008, a new version was released that included a 20-minute daily interval training program designed to be used in conjunction with the diet. In 2015, Nutrisystem acquired the rights to the South Beach trademark

The South Beach Diet is broken up into three phases. The first phase is the most restrictive and limits high-carbohydrate foods like fruits and grains. The second phase is slightly more lax but still focuses on unsaturated sources of fat, lean proteins and complex carbohydrates. While these first two phases are geared toward weight loss, the final phase of the diet is designed to help with weight maintenance instead.

While some people have criticized the diet as nothing more than a fad diet, there are many studies demonstrating that following this type of eating pattern could come with health benefits that extend far beyond weight loss.

Benefits

1. Enhances Heart Health

The main concept of the South Beach Diet is to lose weight while also protecting the health of your heart by including a plethora of anti-inflammatory foods, such as fish, vegetables and healthy fats, in your diet.

A 2015 study published in the Journal of the American College of Cardiology showed that replacing 5 percent of daily calories from saturated fats, which are not allowed on the South Beach Diet, with an equal amount of calories from polyunsaturated or monounsaturated fats, which are encouraged on the diet, decreased the risk of coronary heart disease by 25 percent (PUFAs) and 15 percent (MUFAs), respectively.

Meanwhile, another study in the American Journal of Clinical Nutrition demonstrated that a high-carbohydrate diet leads to increased levels of bad cholesterol and triglycerides compared to a high-fat diet.

2. Boosts Weight Loss

Of course, the main reason that most people start the South Beach Diet plan is to lose weight fast. But does it really work?

One 2007 study from the College of Health and Human Development’s Department of Nutritional Science at Penn State University had 20 participants follow the South Beach Diet for 12 weeks. At the end of the study, participants lost an average of 11 pounds and two inches of waist circumference.

Additionally, multiple studies have found that low-carb, high-protein diets can be effective when it comes to reducing energy intake and amping up weight loss.

3. Reduces Hunger

One of the main bonuses of the South Beach Diet is that you shouldn’t feel hungry like you may on other diets. In fact, skim through South Beach Diet reviews and you’re unlikely to see too many complaints about hunger levels, especially compared to other more restrictive diets.

Research has shown that eating diets high in carbohydrates can increase levels of ghrelin, also known as the “hunger hormone,” which acts as a hunger cue for your body.

In a 2009 study, eating a meal high in carbohydrates led to a drop in ghrelin levels followed by a quick jump right back up. Similarly, levels of peptide YY, a hormone that reduces appetite, showed a similar spike and crash after eating.

The South Beach Diet focuses on limiting carbohydrate intake and choosing high-fiber foods and whole grains instead, which can digest more slowly and help keep you feeling full.

4. Stabilizes Blood Sugar Levels

Although the first phase of the South Beach Diet eliminates grains, starches and fruits, the remainder of the plan emphasizes selecting whole grain, high-fiber carbohydrates over those that have been refined and processed.

Fiber slows the absorption of sugar in the bloodstream, preventing blood sugar levels from shooting up after eating. Including plenty of high-fiber foods in your diet, such as whole grains, can help you maintain normal blood sugar.

Additionally, the Penn State study published in the Journal of Nutrition mentioned above even found that following the South Beach Diet for 12 weeks led to a decrease fasting insulin levels.

Insulin is the hormone responsible for transporting sugar out of the bloodstream and into the tissues. Sustaining high levels of insulin for long periods of time can desensitize your body to the effects of insulin and lead to insulin resistance, making it harder for it to work effectively and resulting in an increase in blood sugar.

5. Promotes Healthy Eating Patterns

While the South Beach Diet is not without its flaws, it does promote following a well-rounded, healthy eating pattern that is sustainable and easy to follow.

In fact, pay a visit to any doctor or dietitian and you’re likely to get advice similar to what the South Beach Diet promotes: Swap out refined carbohydrates for whole grains, eat plenty of vegetables, minimize added sugars, opt for lean sources of protein and go for healthy types of fat.

The South Beach Diet is a good starting place for those just starting out because it provides meal plans and sorts foods into easy-to-follow categories. Ultimately, though, it’s really just encouraging generally healthy eating guidelines that can help you lose weight and attain better health.

Downsides

While the South Beach Diet does boast plenty of impressive health benefits, there are some negative aspects that should be considered as well, especially when it comes to the types of fat included in the diet.

Coconut oil, for instance, is strictly forbidden because it’s considered a saturated fat. However, studies show that coconut oil benefits everything from heart health to brain function thanks to its content of medium-chain fatty acids.

Additionally, although saturated fats have long been vilified and classified as unhealthy and dangerous, studies have found that saturated fat intake is actually not associated with an increased risk of heart disease, stroke or diabetes.

This diet also encourages the consumption of vegetable oils, which are highly processed and rich in omega-6 fatty acids. Most people consume a diet too high in omega-6 fatty acids and low in omega-3 fatty acids. A high ratio of omega-6 to omega-3 fatty acids can contribute to chronic inflammation.

Furthermore, while limiting your sugar intake is always a good thing, the South Beach Diet allows you to eat artificial sweeteners and even diet soda, both of which have been tied to adverse health conditions.

Guidelines

Now that we’ve covered the pros and cons of the South Beach Diet, you may be wondering: “How does the South Beach Diet work?”

The diet is divided into three phases. The first two phases are dedicated to weight loss while the final phase is for weight maintenance.

Phase One

The first phase lasts for 14 days and is considered the most restrictive phase of the diet as high-carbohydrate foods like fruits and starches are not allowed. On average, people tend to lose the most weight during this phase.

How many carbs per day? You’ll be limited to 50 grams of net carbs each day.

During this South Beach Diet phase one, you should eat three meals per day made up of non-starchy vegetables, lean sources of protein, and some healthy fats and legumes. You may also eat two snacks per day composed of both lean proteins and non-starchy vegetables.

Foods that are allowed during this phase include:

• Lean proteins, such as fish, lean cuts of beef or pork, poultry, eggs, and low-fat cheese
• Non-starchy vegetables
• Monounsaturated fats like olive oil, canola oil or avocado oil
• Vegetable and seed oils
• Nuts and nut butters
• Seeds
• Beans, peas and lentils (up to 1/2 cup per day)
• Sugar-free snacks (up to 100 calories per day)
• Sugar substitutes, including stevia
• Avocado
• Olives
• Coffee
• Tea
• Vegetable juice
• Sugar-free/diet soda (though I don’t recommend these)

Foods to avoid include:

• Grains
• Fruits and fruit juices
• Fatty meat, fish and poultry
• Foods with added sugar
• Whole milk
• Starchy vegetables, like carrots, potatoes, beets, peas, corn and yams
• Alcohol
• Butter
• Coconut oil

Phase Two

After the first phase is over, you begin the second phase, which lasts until you reach your weight loss goal. The goal is to lose one to two pounds per week for the duration of this phase.

You can eat the same foods as the first phase, but you are allowed to consume one to three servings of fruits and one to four servings of whole grains and starchy vegetables per day as well as certain types of alcohol, like light beer or dry wine.

Phase Three

Once you’ve achieved your weight goal, you enter this final phase for weight maintenance. Although the guidelines of the second phase still apply, you’re allowed to indulge in the occasional cheat meal, and no foods are officially off limits in this final phase.

Modifications

Whether you’re looking to lose weight fast or improve your overall health without meticulously calculating calories or micronutrients, the South Beach Diet can be a safe and effective choice.

It can be especially useful if you’re just starting out on your journey to healthy eating and need some extra guidance about how to make better choices. Thanks to the wealth of information, resources and recipes that are out there for the South Beach Diet, it is easy to follow and practically foolproof, no science degree necessary.

Of course, you can also make a few minor modifications to negate some of the drawbacks of the diet. For example, go for extra-virgin olive oil or avocado oil instead of picking highly processed vegetable oils when cooking, and use stevia in place of artificial sweeteners to help optimize the health benefits of this diet.

Additionally, once you get going, look at it as more of a lifestyle than a diet. You’re bound to see more success by changing your mindset and focusing on improving your overall health rather than simply reducing your waist size.

South Beach Diet vs. Keto Diet

The South Beach Diet is often compared to the ketogenic diet, a diet that has gained rapid popularity recently thanks to the multitude of benefits it offers.

The ketogenic diet is a very high-fat, low-carb diet that is designed to switch the body from using glucose (sugar) to ketones (fat) as its main source of energy.

In the ketogenic diet, approximately 80 percent of your calories should come from healthy sources of fat, including both saturated and unsaturated fats. In the South Beach Diet, the emphasis is placed more on including high-fiber, low-glycemic carbohydrates, unsaturated fats and lean sources of protein. Although the South Beach Diet does include plenty of fat, it’s not designed to put you into ketosis as the ketogenic diet should.

Both diets can be effective when it comes to weight loss and disease prevention. However, most people find that one or the other fits in better with their lifestyles and personal preferences.

Precautions

The South Beach Diet can be an easy and effective way to lose weight for most people and can be followed with minimal risks or side effects.

Because the original diet plan allows for the consumption of vegetable oils that are highly processed and rich in inflammatory omega-6 fatty acids, be sure to go for healthier alternatives like extra-virgin olive oil or avocado oil instead. You should also minimize your use of artificial sweeteners and select natural sweeteners like stevia.

Additionally, to get the most from the South Beach Diet, it’s best to put the focus on whole, unprocessed foods rather than opting for South Beach Diet frozen meals or prepared convenience foods that may technically fit into the criteria for the diet.

As always, be sure to listen to your body, eat intuitively and consult with your doctor if you have any concerns while following this diet.

Final Thoughts

• The South Beach Diet is a diet with three phases and is designed to aid in weight loss and promote heart health.
• It emphasizes high-fiber, low-glycemic carbohydrates, unsaturated fats and lean sources of protein with limited refined or added sugars.
• In addition to promoting weight loss, the diet may also improve heart health, reduce hunger, lower blood sugar levels and support healthy eating patterns.
• Certain healthy saturated fats like coconut oil are eliminated from the diet while heavily processed and inflammatory vegetable oils are allowed, so I recommend swapping out the processed foods with healthier, natural alternatives.
• For most people, following the South Beach Diet with a few minor modifications can be a safe and effective way to lose weight and achieve better health.

The post South Beach Diet Benefits & Its 3 Phases appeared first on Dr. Axe.

The GOLO Diet is a popular plan that says it can help you lose weight while enjoying your favorite foods, without the need to meticulously track calories or micronutrients.

For some, it’s hailed as the best weight loss plan that works by balancing hormone levels and keeping blood sugar stable. For others, it’s considered confusing, unsustainable and overly restrictive.

So what is the GOLO Diet plan, and does it really work? Keep reading for more about how the plan works, plus some GOLO Diet reviews, GOLO Diet shopping list ideas and a comprehensive meal plan.

What Is the GOLO Diet?

As one of the most popular diets to emerge within the last few years, the GOLO Diet is a weight loss diet plan focused on regulating insulin levels to optimize weight loss. The GOLO Diet was developed by a team of nutritionists, doctors and pharmacists and designed as a diet for weight loss, fat-burning and increased metabolism.

The diet focuses on foods with a low glycemic index to prevent spikes and crashes in blood sugar or insulin levels.

According to the creators of the diet, enjoying these blood sugar-stabilizing diet foods can ramp up fat-burning and kick-start weight loss. They also promise that you can eat up to 30 percent more food than on a regular diet by giving your metabolism a boost.

Like other plans that use diet supplements, the GOLO Diet also sells a product called GOLO Release, which contains several minerals and plant compounds that are thought to increase energy levels, fight cravings and keep blood sugar steady.

The plan also includes access to the “GOLO Rescue Plan,” which is a comprehensive guide that helps teach you how to make well-rounded meals that fit your personal metabolic rate. With your purchase, you also receive access to an online community as well as personal coaches, discounts, meal plans and more.

How Does It Work?

What is GOLO, and does it work?

Much like other diet programs, the GOLO Diet uses a combination of dietary modifications, lifestyle changes and supplements to promote weight loss.

It’s similar to the low-glycemic diet, which emphasizes eating foods that won’t spike blood sugar levels. Foods like fruits, veggies, proteins, healthy fats and whole grains are encouraged, while refined grains, sugar-sweetened beverages and processed ingredients are limited.

The diet is based on the idea that stabilizing blood sugar and insulin levels can come with several benefits when it comes to your waistline and your health. Not only has the low-glycemic diet been shown to amp up weight loss, but it’s also been linked to improved cholesterol levels, increased metabolism and enhanced fat-burning.

The GOLO Diet is based around a “Metabolic Fuel Matrix,” which includes four “fuel groups” that you should plan your meals around, including carbohydrates, veggies, proteins and fats. With each meal, you should aim to include one to two servings of each fuel group, paying special attention to the serving sizes specified by the diet.

It also uses a concept called “fit points,” which is a special points system that allows you to eat more with additional exercise.

When starting the diet, many opt to do a more restrictive, weeklong variation of the plan, such as the “Reset 7” or “7 Day Kickstart.” These short-term diets are said to promote detoxification for dieters before starting on the standard version of the plan.

What’s on the Menu?

So what do you eat on the GOLO Diet?

There are plenty of options that you can enjoy as part of a balanced GOLO Diet meal plan. Here are a few of the top foods to eat and avoid as part of a GOLO Diet menu.

Foods to Eat

On the GOLO Diet, you can mix and match between the different fuel groups to create balanced meals. Ideally, you should aim to include one to two servings of each of the following fuel groups in your meals:

• Protein: meat, poultry, seafood, eggs, dairy
• Fats: coconut oil, grass-fed butter, olive oil, ghee, nuts, seeds
• Carbs: fruits (berries, apples, oranges, etc.), sweet potatoes, white potatoes, legumes, whole grains (quinoa, buckwheat, brown rice, etc.)
• Vegetables: leafy greens, cucumber, celery (or celery juice), cauliflower, broccoli, asparagus, tomatoes

Foods to Limit/Avoid

• Processed foods: convenience meals, potato chips, pretzels, cookies, crackers, pre-packaged desserts, refined grains
• Sugar-sweetened beverages: soda, fruit juice, sweet tea, sports drinks
• Artificial sweeteners: aspartame, sucralose, saccharin, ace-K, etc.

If you decide to try the short-term variations of the diet, such as the “7 Day Kickstart” or the “Reset 7,” there are several other food groups to limit as well. Although these foods should be restricted during the first phase of the diet, they can be slowly reintroduced later when you transition to the regular GOLO Diet.

• Red meat: high-fat cuts of beef, pork, lamb, veal, venison
• Dairy: milk, yogurt, cheese, butter
• Whole grains: rice, bread, buckwheat, barley, oats, quinoa, etc.

GOLO Release Supplement

If you’re just starting out on the diet plan, you may be wondering: What’s in GOLO release, and is GOLO release safe?

According to the GOLO website, GOLO Diet pills are unlike other prescription diet pills or metabolism pills because they are natural and plant-based. The supplement contains a blend of herbs and minerals thought to fight fatigue, promote metabolic health and support blood sugar control, including:

• Banaba leaf extract
• Rhodiola rosea
• Zinc
• Chromium
• Salacia reticulata extract
• Magnesium
• Berberine
• Gardenia jasminoides fruit extract
• Apple fruit extract
• Inositol

Other ingredients found in the supplement include cellulose and dextrin, which are two types of fiber, along with citric acid, a common food preservative.

Unfortunately, research on the effectiveness of the supplement is lacking, and most available studies have been conducted by researchers receiving direct funding from the company. More quality studies from unbiased sources are needed to evaluate how much of an impact GOLO Release may have on weight loss and whether it’s safe for long-term use.

Can It Help You Lose Weight?

Does GOLO really work for weight loss?

While research on the effects of the GOLO Diet is limited, the diet is based on several solid principles for weight loss. In particular, the diet limits processed ingredients and sugary foods while encouraging the consumption of nutrient-dense foods.

It also promotes regular exercise, which is an important component for any weight loss plan.

There are a few studies available on the effectiveness of the GOLO Diet, although it’s important to note they were all conducted and funded by the makers of the plan.

For example, one study of 54 people showed that pairing the diet with a lifestyle change plan and supplementation resulted in an average of 53.4 pounds of weight loss after 26 weeks. Another study showed that using the GOLO Release supplement and following the diet for 13 weeks caused significant weight loss and improved blood sugar control in those with type 2 diabetes.

However, more studies are needed to determine whether these results are caused by the GOLO Diet itself or whether they may be due to the combination of diet, exercise and lifestyle changes. Further research from unbiased sources is also needed to determine whether the GOLO Diet is any more effective than other weight loss programs that combine diet and behavioral modifications.

Benefits

Although it’s unclear whether the GOLO Diet program has any advantage over other diet plans available, it may have several benefits that are important to consider.

For starters, the plan is based on several solid principles of weight loss and promotes filling your diet with healthy, whole foods while limiting sugary snacks, processed ingredients and artificial sweeteners. It also encourages regular exercise, which can support long-lasting weight loss and improve overall health.

Making these changes to your diet and lifestyle not only aids in weight control, but it may also improve blood sugar, heart health, energy levels and more. Eating a well-balanced diet rich in nutritious foods can also ensure that you meet your nutritional needs to protect against deficiencies and keep your appetite in check.

While the diet may not be necessary for those who are well-versed in health and wellness, it can be helpful for nutrition newbies looking for guidance to start planning out their meals. Membership also includes access to an online community and support from coaches, which could be beneficial for many as well.

Potential Downsides/Concerns

One of the biggest downsides of the GOLO Diet is the cost. In fact, following the plan can get pretty pricey in the long run.

How much does GOLO cost?

A three-month supply of the weight loss supplement along with access to the guidebook and online resources starts at $119.85. However, if you’re just looking to try it out for a month to see if it’s right for you, it still will cost you $59.95, according to the GOLO site.

The plan also includes many rules, regulations and points systems, which may be tricky and tedious for some dieters. Because of all the guidelines encompassed within the diet, many may also find it overly restrictive and confusing, making it hard to follow in the long run.

Additionally, while the GOLO Diet supplement does contain a mix of herbal extracts that may support blood sugar control and weight management, it also contains many minerals and micronutrients that can easily be obtained by simply following a healthy diet instead.

Furthermore, while the plan includes several important components of a healthy diet, there’s a lack of unbiased, peer-reviewed studies on the GOLO Diet itself. Future research is needed to determine whether the GOLO Diet is more effective than other weight loss plans out there.

GOLO Diet Reviews and Complaints

There are plenty of GOLO reviews available online, which range pretty widely. While some reviewers praise its effectiveness and report experiencing significant GOLO weight loss, others claim that the plan is expensive and ineffective, citing negative side effects linked to the supplements themselves as well.

Common complaints among GOLO Diet reviews include feeling jittery and fatigued. Some also say that the app used to track intake is not user-friendly and can be hard to navigate.

Meanwhile, another review of the GOLO Diet noted that it caused side effects like anxiety and a fast heartbeat, which could potentially be dangerous.

Sample Meal Plan

You can find many GOLO Diet recipes and meal plans directly on the company’s website. The online resources provided also include ideas for GOLO Diet snacks and menus, making it easy to plan out your week.

Need some inspiration to help you get started? Check out this sample three-day GOLO meal plan to see what a typical day on the GOLO Diet plan may look like:

Day One

• Breakfast: scrambled eggs, broccoli sautéed with grass-fed butter and sliced apples
• Lunch: almond-crusted salmon with brown rice and roasted asparagus
• Dinner: grilled chicken with sweet potato wedges and side salad with GOLO dressing

Day Two

• Breakfast: hard-boiled eggs, tomatoes with olive oil and mixed berries
• Lunch: beef stir-fry with toasted cashews, mixed vegetables and quinoa
• Dinner: turkey stuffed bell peppers with sprouted brown rice and handful of pistachios

Day Three

• Breakfast: veggie omelet with almonds and orange wedges
• Lunch: baked grouper with walnuts, herbed chickpeas and sautéed kale
• Dinner: roasted chicken, steamed cauliflower drizzled with olive oil and fruit salad

Alternative Diets

There are several other diets that rely on the same principles as the GOLO Diet. The Metabolic Diet, for example, is aimed at increasing your body’s metabolism to increase weight loss naturally.

Meanwhile, the Insulin Resistance Diet swaps out processed and refined ingredients in favor of whole foods to maximize insulin sensitivity. Other diets like the Atkins Diet or South Beach Diet also limit carb consumption to enhance weight loss and stabilize blood sugar.

However, although many search for the best diabetic diet plan, the best diet pills or the best diet to lose belly fat, you don’t necessarily need to follow an expensive fad diet or purchase pricey products to achieve the results you’re looking for. Instead, including a variety of healthy whole foods in your diet, limiting your consumption of processed foods and getting regular exercise in your routine are all it takes to attain better health.

Risks and Side Effects

It’s important to talk to your doctor before starting any diet, especially if you have any underlying health issues or take any medications. This is crucial because the diet incorporates exercise and a weight loss supplement, both of which are important considerations if you have any other health conditions.

There is also limited evidence on the safety of the GOLO Diet for children or women who are pregnant or breastfeeding. For this reason, it’s best to focus on eating a healthy, balanced diet to provide your body with the nutrients it needs and avoid taking GOLO Release unless cleared by your doctor.

Final Thoughts

• The GOLO Diet is an eating plan designed to stabilize insulin and blood sugar levels to increase metabolism and enhance weight loss. It uses a combination of diet and exercise, along with a supplement that contains a mix of several herbal extracts and minerals.
• With the plan, you eat one to two servings of carbs, veggies, fats and protein foods per meal and limit consumption of processed foods.
• Does the GOLO Diet work? Most research on the GOLO Diet specifically has been conducted by researchers receiving funding from the makers of the diet. However, the diet emphasizes many healthy foods and encourages exercise, so it could potentially work for weight loss.
• On the other hand, the plan is also somewhat restrictive, confusing and expensive, making it difficult to follow in the long run.
• There are also a range of GOLO Diet reviews out there. While some have experienced positive results, others claim the plan is ineffective, expensive and difficult to follow.
• Fortunately, you can achieve better blood sugar levels, increased weight loss and improved overall health by simply following a healthy diet rich in whole foods and getting plenty of physical activity.

The post GOLO Diet: Is It Effective for Weight Loss? (+ Pros, Cons & Sample Menu) appeared first on Dr. Axe.

When people are trying to lose weight fast, it’s common to attempt a calorie deficit. Consuming fewer calories than your body uses can help you meet your weight goals, but it needs to be done correctly to be effective.

How many calories you need in a day depends on a lot of factors, including your age, weight and lifestyle. Once you’ve established that number, you can calculate how many calories you should consume daily to create a deficit.

Then you must approach this mindset in a healthy and balanced way — reducing portion sizes, paying attention to your body’s hunger cues, choosing nutrient-dense and satisfying foods, and focusing on your mental health, too.

When weight loss isn’t approached in a healthy and sustainable manner, even a calorie deficit won’t be effective for long-term results.

What Is a Calorie Deficit?

A calorie deficit refers to when the number of calories consumed is lower than the number of calories expended by an individual. In other words, you consume fewer calories than your body needs to maintain its current weight.

This creates an energy imbalance, prompting your body to tap in to its stored fat as a source of energy instead.

Creating a calorie deficit is often associated with weight loss because when the body is in a calorie deficit, it must rely on stored fat for energy, leading to a reduction in overall body weight.

To establish a calorie deficit, you have to consume fewer calories through your diet or increase calorie expenditure with more physical activity. The size of the calorie deficit required to achieve weight loss depends on various factors, such as your basal metabolic rate, activity level and weight loss goals.

Does It Lead to Weight Loss?

A calorie deficit can lead to weight loss, but there is research to suggest that it doesn’t always work in the long term.

Weight loss occurs when the body’s energy expenditure exceeds its energy intake over a sustained period of time. When you consistently consume fewer calories than your body needs to maintain its current weight, your body will begin to utilize stored fat as a source of energy. This leads to a reduction in overall weight because the body needs to tap in to its fat reserves to make up for the energy deficit.

While studies suggest that the “calories-in, calories-out” model is effective for short-term weight loss, there are physiological factors to consider. The body experiences metabolic adaptations that decrease energy expenditure as a result of eating a low-calorie diet. This can lead to weight loss plateaus, which can cause frustration and a notion of “failure”

Research published in Perspectives on Psychological Science found that, by itself, decreasing calorie intake has a limited short-term influence on body weight. The report concludes that people with weight loss goals are better served by concentrating on the nature of foods they consume than simply reducing calories.

Extreme calorie deficits or rapid weight loss can have negative effects on overall health and may not be sustainable long term. It’s recommended to aim for a modest and gradual weight loss of one to two pounds per week, which can be achieved through a moderate calorie deficit and a balanced approach to nutrition and physical activity.

How to Calculate Calorie Needs

Calculating your calorie needs involves estimating the number of calories your body requires to maintain its current weight based on factors such as age, gender, weight, height, activity level and goals.

While various formulas and methods exist, one commonly used approach is the Harris-Benedict equation, which is used by many nutrition and health professionals to calculate a person’s caloric requirements.

Here’s a general guide on how to calculate your calorie needs using this equation:

1. Determine Your Basal Metabolic Rate (BMR)

Your basal metabolic rate represents the number of calories your body needs at rest. The Harris-Benedict equation provides separate formulas to determine this number for men and women:

• Male: 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
• Female: 65.5 + (4.35 × weight in pounds ) + (4.7 × height in inches) – (4.7 × age in years)

2. Adjust for Activity Level

Once you calculate your BMR, you need to multiply it by an activity factor to account for your physical activity level.

Here are some common activity factors:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375
• Moderately active (moderate exercise/sports 3–5 days a week): BMR × 1.55
• Very active (hard exercise/sports 6–7 days a week): BMR × 1.725
• Extra active (very hard exercise/sports and a physical job): BMR × 1.9

3. Adjust For Your Weight Goals

To achieve weight loss, aim for a calorie deficit by consuming fewer calories than your calculated total. The general recommendation is to aim for a deficit of 500–1,000 calories per day for a gradual and sustainable weight loss of one to two pounds per week.

Conversely, to gain weight, you would aim for a calorie surplus by consuming more calories than your calculated total.

It’s important to note that these calculations provide estimates, and individual variations do exist. Factors such as muscle mass, metabolism and other health considerations can influence calorie needs.

How to Create a Calorie Deficit for Weight Loss

Creating a calorie deficit requires the consumption of fewer calories than your body needs, forcing it to tap in to stored energy (body fat) to make up the deficit. Here are some strategies to create a calorie deficit successfully:

1. Determine Your Caloric Needs: Calculate your daily calorie needs using a reliable online calorie calculator or the Harris-Benedict equation above. This estimate will give you a starting point to understand how many calories you require to maintain your current weight.
2. Set a Realistic Goal: Decide on a reasonable and achievable weight loss goal. A safe and sustainable rate of weight loss is typically around one to two pounds (0.5–1 kg) per week.
3. Track Your Caloric Intake: Keep a food journal or use a mobile app to track your daily calorie intake. Be meticulous about recording all the foods and beverages you consume, including portion sizes.
4. Reduce Portion Sizes: Gradually reduce your portion sizes to consume fewer calories. Use smaller plates and bowls, and be mindful of serving sizes recommended on food labels. This approach can help stay in control of your calorie intake without feeling deprived.
5. Choose Nutrient-Dense Foods: Focus on consuming low-calorie foods that are rich in nutrients. Opt for lean proteins, whole grains, fruits, vegetables and healthy fats. These foods are generally more filling and provide essential nutrients while keeping your calorie intake in check.
6. Limit High-Calorie Foods and Beverages: Minimize or avoid foods and beverages that are high in added sugars, unhealthy fats and empty calories. These include sugary drinks and sodas, desserts, fried foods, processed and packaged snacks, sugary cereals, and baked goods. Replace them with healthy snacks, water and fresh foods whenever possible.
7. Increase Physical Activity: Engaging in regular exercise can help create a calorie deficit by burning extra calories. Incorporate a combination of cardiovascular exercises (such as walking, running, swimming or cycling) and strength-training exercises (like weightlifting or bodyweight exercises). This will not only burn calories, but will also help preserve lean muscle mass, which is important for maintaining a healthy metabolism.
8. Be Mindful of Liquid Calories: Pay attention to the calories you consume in beverages. Sugary drinks, alcohol and certain juices can contribute a significant amount of calories without providing much satiety. Instead, choose water, seltzer, unsweetened tea or black coffee as your primary beverages to minimize calorie intake.
9. Practice Moderation: It’s not necessary to completely eliminate your favorite foods in order to create a calorie deficit. Instead, practice moderation and portion control. Allow yourself occasional treats while staying within your overall calorie goals, and pay close attention to your hunger cues. Stop eating when you feel full, drink water in between meals and snacks, and slow down while eating.

Remember, creating a calorie deficit should be done in a balanced and sustainable manner. It’s important to prioritize overall health and well-being while aiming for weight loss in order to have a long-lasting impact.

Risks and Side Effects

While a calorie deficit can be an effective strategy for weight loss, it’s important to be aware of potential risks and side effects. Here are some considerations:

• Nutrient Deficiencies: Severely restricting calories may lead to inadequate intake of essential nutrients, including vitamins, minerals and macronutrients. To mitigate the risk of nutrient deficiencies, focus on consuming nutrient-dense foods, and consider working with a registered dietitian to ensure you meet your nutritional needs. Opt for a range of colorful whole foods to ensure that you get the nutrients your body needs to thrive.
• Decreased Energy Levels: Consuming fewer calories than your body needs may lead to reduced energy levels, especially if the calorie deficit is significant or prolonged. You might experience fatigue, decreased motivation, brain fog or difficulty performing high-intensity exercise. Make sure you get adequate rest and balanced nutrition. Listening to your body’s signals is important, too.
• Slowed Metabolism: Prolonged calorie restriction can cause your body to adapt by slowing down your metabolic rate. This is known as adaptive thermogenesis, where your body becomes more efficient at conserving energy, and it can make weight loss more challenging over time. To mitigate this, avoid excessive calorie restrictions, incorporate regular strength training to preserve muscle mass and periodically reassess your calorie needs as you lose weight.
• Muscle Loss: When in a calorie deficit, your body may turn to muscle tissue for energy if protein intake is inadequate or exercise is not properly balanced. This can result in muscle loss, which is undesirable as muscles help support a healthy metabolism and body composition. To avoid muscle loss, practice regular strength-training exercises and consume adequate protein to support muscle maintenance.
• Hormonal Changes: Extreme or prolonged calorie deficits can disrupt hormonal balance in the body, which can impact reproductive hormones, thyroid hormones and other metabolic processes. It’s important to approach calorie deficits with moderation and monitor any potential hormonal changes or symptoms.
• Psychological Effects: Calorie deficits, particularly when taken to extremes, can have psychological effects. Some individuals may develop an unhealthy relationship with food, experience feelings of deprivation or develop disordered eating patterns. It’s critical to prioritize mental and emotional well-being throughout your weight loss journey and seek support if needed.

Conclusion

• A calorie deficit refers to when the number of calories consumed is lower than the number of calories expended by an individual. When you consume fewer calories than your body needs to maintain its current weight, you create a calorie deficit.
• Calorie deficit is commonly used for weight loss, and it can be effective when done in a balanced, mindful way. It’s important to eat nutrient-rich foods, reduce portion sizes and prioritize your mental health while aiming for weight loss goals.
• There are some potential side effects when using a calorie deficit to lose weight, which include nutrient deficiencies, fatigue, psychological effects and hormone changes. It’s critical that you approach a calorie deficit diet in a healthy and sustainable way.

The post What Is a Calorie Deficit? Does It Work for Weight Loss? Separating Fact From Fiction appeared first on Dr. Axe.

This calculator is for informational purposes only. You should consult a health care provider before making any health decisions. 

Whether you’re hoping to maintain your current weight or lose or gain weight, knowing the amount of calories to consume each day is an important piece of information to have. Thankfully this handy calorie calculator is here to help.

Wondering, “How do I calculate my ideal calorie intake?” Lucky for you, there are loads of calorie calculators available online, most of which use one of several formulas that have been shown to be relatively accurate in predicting people’s calorie needs.

The beauty of these calculators is that they do the math for you. All you have to do is plug in information such as your height, gender and activity level, and you’ll be given unique daily calorie targets based on your goals. (A calorie calculator can also be much more practical and accurate than a BMI chart.)

Calorie Calculator: How Many Calories Per Day?

“How many calories should I eat a day?” Accurately estimating the amount of calories someone requires each day is not the simplest thing to do, since calorie needs depend on a number of factors, including someone’s current weight, age, height, gender, level of physical activity, and if that person recently lost or gained weight.

This means that there isn’t a simple “one-size-all” calorie recommendation that can be used for all women and men of the same height (as you’ll often see when reading about calorie needs). In fact, even reliable calorie calculators are not 100 percent accurate, since each person’s body works somewhat differently when it comes to fat storage, muscle building and so on.

It’s essential to take into account both an individual’s body composition and lifestyle when determining energy (calorie) needs. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories that person requires.

Someone’s metabolic rate and energy expenditure are likely to decrease if she’s lost weight, which can make maintenance and further eight loss more difficult.

There are three different calorie numbers to keep in mind when using calorie counters: the amount you need to maintain your current weight, lose weight or gain weight. As you’d probably guess, gaining weight requires the most calories, while losing it requires the least.

Here are some terms to become familiar with when using calorie calculators:

• Basal metabolic rate (BMR), which is the amount of energy needed while resting in a temperate environment when the digestive system is inactive (after you’ve been fasting overnight). For most people, about 70 percent of total energy burned each day is attributed to their BMRs, which include all energy needs to fuel organs like the brain, muscles, liver, etc.
• Resting metabolic rate (RMR), which is similar to BMR. This is the number of calories you burn while you’re at complete rest.
• Total daily energy expenditure (TDEE), which takes into account the calorie needed to maintain all of your bodily functions, plus the amount of physical activity you do. This is what you can consider your “maintenance calorie target.” It’s the best number to use when dieting or trying to build muscle because it includes your RMR, non-exercise activity thermogenesis (NEAT), calories burned from exercise and the thermic effect of food.

It’s useful to know your RMR/BMR, but this leaves out the calories needed for physical activity. Physical activity accounts for about 20 percent of energy expenditure on average, while about 10 percent is used for the digestion of food (also known as thermogenesis).

Therefore, knowing your TDEE can be very helpful. Once you know this number, a basic recommendation is to either add 500 calories per day to gain weight gradually or subtract 500 calories per day to lose weight slowly.

4 Proven Formulas to Estimate Calorie Needs

What’s the most accurate calorie calculator? There are four formulas that are most often used to estimate someone’s energy needs. Here is a brief descriptions of each calorie calculator formula:

1. Mifflin-St. Jeor Calculator

This formula is generally considered the most accurate for calculating BMR, but it doesn’t take into account an individual’s lean body mass or physical activity level. One study found that “the Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10 percent of that measured for obese and non obese individuals.”

2. Harris-Benedict Calculator

This was one of the earliest calorie equations to be used, first introduced in 1984. Since then it’s been updated to be more accurate, and it’s still used by organizations such as the World Health Organization. However, some feel that the other calculators are still more accurate since they take into account information such as muscle mass.

3. Katch-McArdle Calculator

This equation calculates your resting daily energy expenditure (RDEE), which takes your metabolic rate and lean body mass into account. This makes it unique compared to both the Mifflin-St Jeor and Harris-Benedict equations.

Katch-McArdle is recommended most for people who are generally lean and know their body fat percentage.

4. Cunningham Calculator

This equation is used to calculate resting metabolic rate and has been found to yield acceptable estimates in muscular physique athletes. It’s recommended most for athletic and active adults.

How Many Daily Calories to Lose Weight?

How many calories should you eat to lose weight? To lose weight, you need to consume fewer calories than you burn each day.

As mentioned above, you can roughly determine this number by taking your daily maintenance calories/TDEE number and subtracting 500. This is a common approach used in the “calories in, calories out” approach (CICO diet).

The amount left is your target calorie intake each day. While it’s not a perfect formula, eating this amount can lead to slow weight loss, about 0.5 to 1.5 pounds per week on average. Note that because your exercise level is factored in to your TDEE, you don’t need to further subtract calories burned by exercise.

When it comes to cutting calories in hopes of losing weight, it’s best not to go to extremes in terms of creating a very big calorie deficit. When you drastically cut your calorie intake you can initially lose some weight, but it’s a mix of muscle, fat and water/fluids that you’re losing, which isn’t necessarily beneficial.

The problem with losing muscle due to fad diets and extreme calorie deficits is that this decreases your metabolic rate — plus it can also interfere with athletic performance and general functionality. On top of this, muscle mass is what gives your body an attractive appearance and healthy, toned look, so you don’t actually want to get rid of it in hopes of simply watching the number on the scale go down.

Hitting a Weight Loss Plateau? (Is Losing Weight Slowing Your Metabolism?)

If you’ve recently dropped some weight and now notice that it’s getting more and more difficult to maintain your lower weight or to keep losing, know that this is a real phenomenon and that you’re not just imagining it.

Losing weight means that you’ll require less calories just to maintain your current weight, since your metabolism adjusts to weight loss by decreasing your calorie needs/metabolic rate. This is sometimes called being in “starvation mode.”

Being in a calorie deficit can also naturally lead to less desire for physical activity and may increase your appetite. All of these factors together mean that it can sometimes be hard to keep weight off.

How can you deal with this and prevent yourself from regaining the weight you’ve lost? Here are some strategies:

• Keep a daily journal of your meals/calorie consumption to get a good idea of what you’re actually consuming. You may not realize if you’re gradually starting to eat more, which can impact your results.
• Keep track of your workouts and physical activity, such as by using a fitness tracker band, so you can notice any changes in your routine. Tracking your steps taken can also indicate a slowdown in general non-exercise activity as opposed to more strenuous workouts. Less activity overall means that you’ll require less calories, so keep this in mind.
• Pay attention to other factors, such as stress and sleep. Both of these can cause changes to your metabolism, energy expenditure and appetite.
• Notice any changes in your macronutrient intake (protein, carbs and fats). Learn how to count macros. Eating a higher proportion of protein is known to help control hunger and support maintenance of muscle mass, while fiber is also beneficial for keeping you full. Try to emphasize both of these while cutting out added sugar, refined grains, unhealthy oils and processed/packaged foods.
• Try calorie-cycling or periodically doing “reverse dieting.” Because over time our bodies adapt to a lowered calorie level, it can give your metabolism a boost if you occasionally eat above your maintenance calories.
• Try not to lower your calorie intake by more than 500 calories below maintenance to prevent your metabolic rate from dipping too much.

How Many Calories to Build Muscle?

Both sufficient calories and protein are necessary to gain muscle. Putting on muscle requires your body to receive adequate calories, which provide energy for protein synthesis. This means that being in a calorie deficit will make it hard to put on muscle mass.

Most people will need to eat at least their maintenance number of calories or more each day to gain muscle gradually, while also doing strength-training exercises. You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between 200 to 500 daily calories.

Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily calorie intake. The key is to go slow, stay consistent with resistance training and to keep track of your progress. This will let you know if it’s time to make changes, such as eating more or less.

For the best results in terms of improving your body composition, aim to eat a clean diet with foods like grass-fed meats, eggs, fish, quality protein powders, vegetables, nuts and seeds.

*While this calorie calculator provides an estimated caloric intake based on a number of factors, your nutritional needs may vary. Speak with a nutritionist or health care provider before you restrict your intake to ensure you’re choosing a diet that’s right for you.

The post Calorie Calculator: What Are Your Daily Caloric Needs? appeared first on Dr. Axe.

In just the last few years alone, the gluten-free diet has skyrocketed in popularity. In fact, it seems like just about everyone is avoiding gluten — regardless of whether or not they really need to.

Gluten-free foods have become synonymous with healthy eating, right alongside all things sugar-free, dairy-free and low-carb.

What is gluten, why is gluten bad and do you really need to take it out of your diet?

For some, cutting gluten out of the diet can come with big benefits when it comes to health. A gluten-free diet, much like a gluten-sensitivity diet, could amp up fat burning, provide a burst of extra energy, reduce inflammation, and ease digestive symptoms, like gas, bloating or diarrhea.

For others, going gluten-free could even be the key to reducing behavioral issues and improving symptoms of irritable bowel syndrome.

Gluten is found in many food sources, and there are foods with gluten that you might not suspect.

While adopting a gluten-free diet sounds like it may be a daunting task, it certainly doesn’t have to be. By incorporating a few gluten-free foods into your diet, it can be simple to reap the rewards of a gluten-free diet.

What Is Gluten?

Before discussing whether or not a gluten-free diet is right for you, it’s important to understand what is gluten and what is gluten-free.

Gluten is a type of protein found in grains, such as wheat, barley and rye, that is responsible for giving foods elasticity and providing a chewy texture. It is also often added to other foods to modify the stability and structure of products, such as salad dressings, condiments and deli meats.

Many people have a gluten intolerance or sensitivity, which can cause a slew of negative side effects when gluten is consumed from digestive issues to mood changes.

Some people also have celiac disease, which is an autoimmune condition. When people with celiac disease eat foods with gluten, it triggers an immune response that causes damage to the lining of the small intestine. This can cause malabsorption and nutrient deficiencies, along with celiac disease symptoms like diarrhea, malnutrition, skin rashes and fatigue.

Although gluten sensitivities were once considered obscure, it is now estimated that gluten-related disorders could affect a whopping 10 percent of Americans.

Cutting gluten out of your diet can be a challenge because it is widespread throughout the food supply. Oats, for instance, don’t contain gluten naturally, but do oats have gluten when you buy them from the store? Unfortunately, the answer isn’t so clear-cut.

In fact, due to cross-contamination, many foods — including oats — do contain a small amount of gluten, which can cause serious problems for those with a sensitivity or intolerance.

However, for those who are sensitive to gluten, following a gluten-free diet benefits many aspects of health. Research has continued to unearth many potential benefits, from boosting energy levels to potentially reducing symptoms of autism in children and more.

Gluten-Free Diet Benefits

1. May Ease Digestive Symptoms

Digestive issues like bloating, gas and diarrhea are some of the hallmark symptoms of gluten sensitivity, along with other side effects like fatigue and mood changes. Additionally, some of the typical symptoms for celiac disease include nausea, vomiting, flatulence and diarrhea.

If you experience any of these issues after eating foods with gluten, cutting them out of your diet could significantly help reduce your symptoms.

A study in the American Journal of Gastroenterology looked at the effects of gluten on adults with non-celiac gluten sensitivity. After eating gluten daily for six weeks, participants reported a worsening of symptoms like poor stool consistency, pain, bloating and fatigue.

If you regularly experience adverse digestive side effects after eating gluten-containing foods, consider an elimination diet to determine if a gluten-free diet could help provide long-term relief.

2. Can Provide Extra Energy

Some people report feeling tired or sluggish after eating foods with gluten. If this is the case for you, a gluten-free diet plan could provide some extra energy and prevent the brain fog and fatigue that may come from eating gluten.

Celiac disease can also cause nutrient malabsorption, which could also be at the root of fatigue. For individuals who suffer these symptoms, eating gluten can trigger an immune response that causes your immune cells to attack the lining of the small intestine. Over time, the damage caused to the lining can impair the absorption of certain nutrients, making it difficult to get the proper nutrients needed to maintain energy levels.

In particular, reduced levels of iron, folate, vitamin B12, vitamin D, zinc and magnesium are all often seen in patients not on a proper celiac disease diet.

Iron deficiency is especially common in those with celiac disease. This causes iron deficiency anemia, a condition that is characterized by a lack of healthy red blood cells, resulting in fatigue, lightheadedness and low energy.

If this is the case for you, removing gluten from your diet could help increase your energy levels and prevent the drained, sluggish feeling that can accompany gluten consumption. Remember to fill your gluten-free diet with plenty of nutrient-dense foods to close any nutritional gaps and keep energy levels up.

3. Could Benefit Children with Autism

Autism is a developmental disorder that causes impairments in communication and social interaction. Although autism affects people of all ages, most cases are identified within the first two years of life.

Traditional treatment for autism includes the use of different types of specialized therapy along with medications. However, promising research has shown that eliminating gluten from the diet could help reduce symptoms of autism in children when used alone or in conjunction with conventional treatment methods.

A study in Nutritional Neuroscience, for example, found that strict adherence to a gluten-free, casein-free diet led to improvements in autism behaviors, physiological symptoms and social behaviors, according to parents.

Another study out of Iran reported that a gluten-free diet decreased gastrointestinal symptoms and significantly decreased behavioral disorders in children with autism.

Other autism natural treatments include using supplements like fish oil, digestive enzymes and probiotics, along with a healthy diet high of additive-free, unprocessed foods.

4. Can Decrease Inflammation

When those with celiac disease continue to consume gluten, it can contribute to widespread inflammation in the body over time. Inflammation is a normal immune response, but chronic inflammation is linked to the development of chronic diseases like heart disease and cancer.

If you have celiac disease, a gluten-free diet could help you avoid inflammation and prevent harmful health consequences that could occur as a result.

One animal study noted that gluten intake shifted the balance of inflammatory immune cells in mice, causing an increase in markers of inflammation. Conversely, another animal study found that following a gluten-free diet improved levels of inflammatory markers in mice.

However, more studies on humans are needed to determine whether a gluten-free diet can help reduce inflammation in humans, including those with and without celiac disease.

5. May Promote Fat Loss

In addition to reducing symptoms like digestive issues and fatigue, some research has also found that following a gluten-free diet may help promote fat loss.

The 2013 animal study mentioned above reported that mice given a gluten-free diet showed reductions in body weight and fat, even without any changes in food intake. They also had increases in specific receptors and enzymes that enhance the breakdown of fat.

Another animal study in the International Journal of Obesity found that eating wheat gluten increased weight gain by decreasing the energy expenditure of fat tissue.

Still, it remains unclear whether this same effect may be true for humans. More studies are needed focusing on the effects of gluten on body weight and body fat on humans specifically.

6. Improves Symptoms of Irritable Bowel Syndrome

Irritable bowel syndrome, or IBS, is an intestinal disorder that causes digestive symptoms like bloating, gas, constipation and diarrhea.

A low-FODMAP, IBS diet is often recommended as a first-line defense against IBS. This is a diet low in short-chain carbohydrates, which are not digested but instead fermented by the bacteria in the gut. Reducing your intake of these foods could help sidestep some of the negative symptoms of IBS.

Gluten-containing grains contain oligosaccharides, a type of short-chain carbohydrates that are easily fermentable in the gut, and are restricted on a low-FODMAP diet.

A study in the journal Gastroenterology compared the effects of a gluten-free and gluten-containing diet on participants with diarrhea-predominant IBS. Interestingly, researchers found that those eating gluten had increased bowel frequency and intestinal permeability (or leaky gut) compared to those on a gluten-free diet.

Gluten-Free Diet Guide

Ready to start tackling a gluten-free diet? It may sound intimidating at first, but by including a few foods from this gluten-free foods list, building up your collection of gluten-free diet recipes and taking advantage of some of the gluten-free technology at your fingertips, it can actually be pretty simple.

Rules

To completely remove gluten from your diet, label reading is key. However, you’re unlikely to find “gluten” listed on any ingredient label. Instead, avoid foods that contain these ingredients:

• Wheat
• Rye
• Barley
• Malt
• Brewer’s Yeast
• Oats (unless specified as gluten-free)

Additionally, look for foods that are labeled as certified gluten-free. This ensures that a product is free from gluten as well as cross-contamination.

Gluten can also be found in many cosmetics as well as hair products. However, most researchers agree that this is not likely to cause adverse side effects unless found in products that can easily be ingested, like lipstick.

However, the question of “what does gluten-free mean” can have different answers for different people. While some opt only to eliminate gluten from food sources, others decide to remove it altogether.

If you do decide to go gluten-free with your personal care products, there are many good resources available online for finding gluten-free brands.

Best Gluten-Free Foods

Here is a list of naturally gluten-free foods that are nutrient-rich and excellent dietary additions:

• Quinoa
• Buckwheat
• Brown Rice
• Amaranth
• Corn Grits
• Sorghum
• Teff
• Gluten-Free Oats
• Millet
• Nut Flours
• Fruits and Vegetables
• Meat, Poultry and Seafood
• Nuts and Seeds
• Beans and Legumes
• Dairy Products

Sneaky Gluten Foods to Avoid

Bread and baked goods may be the first things you think of when asked “what is gluten,” but there are plenty of sneaky sources of gluten out there as well. If you’re just starting a gluten-free diet, make sure to check the label of these products to make sure they don’t contain hidden gluten:

• Canned Soups and Soup Mixes
• Store-Bought Sauces
• Beers and Malt Beverages (look for gluten-free beer)
• Flavored Potato Chips
• Soy Sauce
• Salad Dressings
• Deli/Processed Meat
• Ground Spices
• Instant Coffee
• Puddings
• Licorice
• Mustard

Precautions

If you suspect that you may have celiac disease or gluten intolerance, talk to your doctor to see if an elimination diet or genetic testing is an option for you.

If you do follow a gluten-free diet, make sure that the rest of your diet is well-rounded and nutritious. Gluten-containing grains pack in plenty of essential nutrients, so it’s important to make sure you’re meeting your nutritional needs and filling any gaps with other nutrient-rich foods.

A gluten-free diet for kids is not advisable unless medically necessary or done under the supervision of a doctor or dietitian, as it can be lacking in important nutrients if not properly planned.

Additionally, keep in mind that rice contains arsenic and mercury, heavy metals that can be harmful in large amounts. While rice is OK from time to time, make sure you’re eating a wide variety of gluten-free grains instead of just swapping your pasta for rice.

Final Thoughts

• What is gluten? Gluten is a type of protein found in grains like wheat, barley and rye that improves the elasticity and texture of foods.
• For those with celiac disease or a gluten intolerance, eating foods that contain gluten can trigger negative symptoms, such as digestive issues, nutrient malabsorption and fatigue.
• Eliminating gluten from your diet could help kick up fat loss, provide extra energy, decrease inflammation, reduce digestive issues, and improve symptoms of autism and IBS.
• Though gluten is widespread throughout the food supply, there are plenty of gluten-free foods available that can make switching to a gluten-free diet simple.
• If following a gluten-free diet, be sure to include many nutrient-dense gluten-free foods to help meet your nutritional needs.

The post Gluten-Free Diet Guide: Foods, Benefits and More appeared first on Dr. Axe.

Supporters of the very low-calorie “military diet” claim that you can lose up to 10 pounds in less than one week if you follow the diet precisely. But can you actually lose 10 pounds in just three days, and if so, is it even healthy to do so?

Many experts believe that when people lose weight very quickly due to severely restricting their calorie intake that they are actually losing a combination of water, some fat mass and also some muscle mass.

A fast decline in water that’s stored inside muscles and other tissues is likely the primary reason that someone can drop pounds so quickly when following a calorie-restrictive plan, such as the three day military diet.

The problem with “crash diets” is that once the diet ends and people return to their normal ways of eating, they are likely to gain back most or all of the lost weight. Knowing that, is the military diet a weight loss plan that is effective and worth a try, or just another quick-fix diet fad?

What Is the Military Diet?

The military diet is a very low-calorie diet plan that some people choose to follow several days per week in hopes of losing weight quickly.

How much weight loss might the military diet lead to? In other words, what type of “before and after results” can you expect? It may be possible to lose up to 10 pounds in 3–7 days when starting this diet, according to those who promote the diet.

However, there isn’t much evidence that this speed of weight loss will occur for every person, and even if it does, there are definitely still some drawbacks of the military diet to be aware of.

The military diet is also sometimes called the “three day military diet” due to how it restricts calories for three days of the week.

Does the military diet work exactly? The diet is split into two parts over a one-week period: for three days straight you limit your calorie intake while you adhere to the diet’s strict meal plan, and then for the next four days you “take off” from the diet and eat normally.

The four days of the week when calories are not purposefully being restricted you can eat whatever you’d like to for the most part, although some people also choose to restrict calories these days as well in order to further accelerate weight loss.

The military diet does not exclude any specific types of foods, such as all animal products or all grains, and is not very low in only one specific macronutrient (carbs, fat or protein).

The military diet promotes weight loss simply because it’s very low in calories — but this doesn’t necessarily mean that it’s healthy.

How many calories are in the military diet? Following the diet carefully for three days will keep daily calorie intake to only about 800–1,100, which is far less than adults need to maintain their weight and cover all their nutrient needs.

Can you drink water on the military diet? Yes, since water provides zero calories.

Background

Did anyone with a military background actually help create the three day military diet? Although the name implies that people who are either hoping to join the military or who are already in it use the diet to shed weight quickly and perhaps stay in shape, there isn’t any evidence that the military diet actually has any true ties to the military.

For example, a reporter from CNN interviewed several officials from from the U.S. military — including one nutrition specialist who helps design meal plans for active members of the military — to find our their opinions on the diet.

Officials who reviewed the diet told CNN that most people in the military had never even heard of “the 3-day military diet,” military officials definitely did not help develop the diet, and the 3-day military diet plan had “absolutely no resemblance to the real military diet” since it includes less calories and lower levels of nutrients. Those aren’t exactly the best 3-day military diet reviews.

Some also claim that the 3-day military diet is supported by major organizations, including the American Heart Association, the Cleveland Clinic, the Mayo Clinic and Birmingham Hospital. But again, representatives from these organizations have stated that they are in no way tied to the military diet and had nothing to do with its creation — calling in to question the military diet reviews out there.

It’s not exactly clear who did start the military diet and continues to be responsible for its growing popularity, but overall it doesn’t have a very credible history. The diet appears to be not much more than another fad diet scheme that has gained a growing following online.

The bottom line? There haven’t been any published studies showing that the military diet is effective, safe or beneficial in any way long-term, so trying another weight loss approach seems like a wise idea.

Food List

What do you eat on the military diet?

Foods that are allowed as part of the the military diet, which you should include in your shopping list and weekly menu, include:

• Grapefruit, apples and bananas
• Whole wheat toast and saltine crackers
• Canned tuna fish
• Cottage cheese and hard cheddar cheese
• Eggs
• Meat of any kind, including processed meats like hot dogs
• Green beans, broccoli, carrots
• Peanut butter
• Vanilla ice cream
• Black coffee (with no cream and sugar added, but stevia is allowed) and water

There are a number of foods that are you won’t find included in the military diet plan menu, even some healthy foods since they still increase overall calorie intake. During the three days of the military diet when calories are restricted, examples of “off-plan foods” that are avoided include:

• Any additional fruits or vegetables besides what’s included
• Whole grains, legumes or beans
• Additional sources of protein, including meat or fish
• Any type of added fat, such as butter or oil
• Any sweeteners that contain calories, including sugar or honey, plus artificial sweeteners other than stevia
• Any condiments or beverages that contain calories

3-Day Military Diet Plan

Remember from above that for three days you are on the military diet, and then you have 4 days off.

According to the Military Diet website, below is a sample military diet meal plan (to be followed during the diet’s three days of restricted eating):

Day 1

• Breakfast: Black coffee, 1/2 plain grapefruit (or another fruit as a substitution), 1 slice of toast with 2 tablespoons of nut butter.
• Lunch: Water or more coffee, 1/2 can of tuna fish packed in water (or another protein substitution), 1 slice of plain toast.
• Dinner: 3 ounces of any meat or fish, 1 cup of veggies like green beans, 1 small apple, 1/2 banana, 1 cup of vanilla ice cream.
• NO additional snacks are included in the military diet between meals, no other beverages and no condiments.

Day 2:

• Breakfast: 1 egg (no added oil or butter), 1/2 banana or another equivalent fruit, 1 slice plain toast.
• Lunch: 1 cup cottage cheese (or substitution with equivalent calories), 5 saltines, 1 hard-boiled egg.
• Dinner: 2 hot dogs without buns (or protein substitution with same number of calories), 1 cup broccoli or another veggie, 1/2 cup carrots, 1/2 banana, 1 cup vanilla ice cream.

Day 3 (usually the most restrictive in terms of calories):

• Breakfast: 1 slice of cheddar cheese, 5 saltines, 1 small apple.
• Lunch: 1 egg and 1 piece of plain toast.
• Dinner: 1 cup of tuna packed in water, 1/2 banana, 1 cup vanilla ice cream.

Each week the following four days are “days off,” in which you can return to your normal diet. Then you start the cycle all over again, sticking to only foods on your approved military diet shopping list.

Potential Benefits

1. Likely to Cause Weight Loss

Is the military diet effective when it comes to weight loss? If your sole goal is to lose weight quickly, then you might consider the military diet to be an effective approach.

Adult women and men who are moderately active usually need around 2,000–2,600 calories to maintain their weight, so eating much less than this (around only 800–1,000 calories or so) is likely to cause fast weight loss.

That being said, it’s not the only way, and definitely not the healthiest way, to become leaner. It’s also not something you can likely stick with long term (more on this below) or if you choose to eat out and socialize.

If you do try the military diet, maybe you’re wondering how long should you stick with it? The Military Diet website recommends following the diet for about one month (or four weeks), in which the site claims “you can lose up to 30 pounds.”

Following the diet for one month would mean you practice four series of having three “days on” followed by four “days off.” These types of weight loss results are likely not very typical.

If you closely followed the diet you might expect to lose one to three pounds per week, but even this will depend on factors such as how you eat during the rest of the week, your starting weight, your level of activity, how healthy you are and your genetics.

2. Includes Several Fruits and Vegetables Daily

While there’s still a lot of room for improvement, the military diet meal plan includes veggies daily like carrots, broccoli and green beans.

You can also substitute these for other types of non-starchy veggies that you enjoy more, such as leafy greens/lettuces like spinach, tomatoes, cauliflower, Brussels sprouts, mushrooms, asparagus, peppers or any other green vegetables.

The same goes for bananas and apples; if you prefer, substitute these for other fruits, such as two kiwis, berries, papaya, pineapple, melon, or two small figs or apricots.

3. Moderately High in Protein to Help Control Hunger

No matter which type of diet you choose to follow, avoiding protein deficiency is important for a number of reasons, including controlling your appetite and preventing muscle loss. People who eat more high-protein foods usually report that they tend to feel satisfied for longer between meals and have better self-control when it comes to preventing snacking or overeating.

Some studies have found that consuming inadequate protein while dieting leads to appetite changes that may promote increased food intake, and having a high-protein meal usually leads to eating less calories (about 9 percent less on average) at the next meal.

The military diet isn’t unique in that it includes several protein-dense foods per day (like meat, eggs or cottage cheese), but this is one advantage when it comes to controlling calorie intake.

4. Has Some Similarities to Intermittent Fasting and Calorie/Carb-Cycling Diets

Intermittent fasting can be practiced in a number of ways, including skipping meals altogether (usually breakfast); eating all you want several days per week but severely limiting calories on the other days (similar to the military diet); or limiting your eating hours to only six or eight hours a day, while you fast for the remainder. Studies have found that intermittent fasting has positive effects on weight loss.

Intermittent fasting helps deplete extra energy stored in the body in the form of glycogen, and when glycogen is depleted energy stored in fat cells will then be used as a backup fuel source. It also seems to help regulate levels of leptin, the hormone that controls fat storage as well as hunger signals, and ghrelin, another hormone that makes you feel hungry.

If intermittent fasting seems too difficult for you, you might consider trying calorie/carb-cycling diets. Carb cycling is a type of diet plan that involves eating more carbohydrates (and sometimes calories in general) only on certain days of the week, but doing the opposite on the other days.

Carb cycling increases your intake of carbohydrates only at the right time and in the right amounts, supporting your metabolism and providing you with energy without leading to excess carb/calorie intake that’s stored as fat. On lower-carb days, foods that are filling and have enough protein are the base of your meals, such as non-starchy veggies, grass-fed meats, eggs and healthy fats like avocado.

Risks and Side Effects

1. Includes a Number of Highly Processed Foods

Even if some processed foods that are on the military diet list can promote weight loss, they still may be full of empty calories. This includes foods like processed bread, peanut butter and ice cream, that are not ideal in terms of improving your health.

A major drawback of most diets that focus too much on counting and limiting calories is that they don’t emphasize the importance of eating quality nutrient-dense foods.

The military diet is no exception here. Controlling calories is the top priority, when it should be maximizing nutrient intake and avoiding refined foods.

For example, the Military Diet website states, “When you’re making substitutions, worry about calories, not size. Make sure whatever you substitute has the same amount of calories as what you’re eliminating.”

Yet there’s no mention on the website about paying attention to ingredients and aiming to choose the least processed foods you can.

2. May Be Too Low in Calories, Causing a “Starvation Mode” Response

Starvation mode is the term for a metabolic state in which the body starts to slow down and burn less calories because it recognizes that calorie intake is very low. Trying the military diet for several weeks might not do any real damage, but sticking to it longer than this definitely can.

In order to try and prevent further weight loss when calories are severely restricted, which the body perceives as a threat to survival, hunger increases while fewer calories are used on important bodily processes like repairing tissue, producing hormones, supporting cognitive functions, physical activity, digestion and libido.

3. Doesn’t Teach You Healthy Habits and Isn’t Sustainable

The goal of any changes you make to your diet should be to help establish healthier habits to allow you to feel your best. The military diet won’t teach you how to respond effectively to your body’s hunger or fullness signals, won’t prepare you to plan healthy meals and cook for yourself for years to come, and won’t guide you toward finding healthier substitutions for unhealthy foods that cause you to overeat.

If you do decide to give it a try, keep in mind the following precautions when it comes to the military diet:

• Due to drastically reducing your intake of calories you’re likely to feel more hungry, irritable and tired than usual. This might last for several weeks and contribute to other side effects like cravings, muscle weakness, headaches, trouble concentrating, poor sleep and digestive problems.
• You might not be able to recover from exercise as well or train very efficiently if you’re an athlete. This is due to low calorie intake and depleted glycogen stores.
• If you’re already underweight or recovering from adrenal fatigue or any type of eating disorder, then trying the military diet is NOT a good idea, as it can worsen existing health problems and further prolong your recovery.

Should You Follow This Diet?

As mentioned above, the military diet plan is really nothing groundbreaking or special, just another low-calorie diet that can promote weight loss due to restricting how much someone eats.

If you’re hoping to lose weight in a healthier, more sustainable way, then experts would recommend considering a moderate ketogenic diet (a very low-carb diet that helps the body burn fat efficiently), incorporating intermittent fasting into your lifestyle, and perhaps trying other weight loss boosters, such as carb-cycling or high intensity interval training (HIIT).

The ketogenic diet in particular can be helpful for lowering appetite and promoting steady weight loss. The keto diet works by severely limiting carbohydrate consumption and reducing the body’s energy supply, which then forces fat to become the primary energy source.

Additionally, you can make certain substitutions if you do follow the military diet in order to boost nutrient intake and limit consumption of very processed foods.

 Healthier Substitutions:

• Instead of having processed wheat toast, try having a small portion of whole grains (such as gluten-free oats, quinoa or brown rice) or better yet a totally unprocessed source of carbohydrates like a baked sweet potato. Another option is to skip the grains and starchy veggies altogether, substituting them for 1/4 cup of plain yogurt with a teaspoon of flaxseeds.
• We recommend avoiding any and all types of processed meats, including hot dogs, cold cuts, salami, cured meats, etc. If you don’t like tuna fish, chicken or beef, try other healthy sources of protein, such as pasture-raised turkey, pasture-raised eggs, or wild-caught salmon or another type of fish.
• Instead of eating sugary, processed foods like ice cream, try having extra fruit to satisfy a sweet tooth. Raw cocoa powder, vanilla extract and stevia extract can be used in various ways to create snacks that are similar to ice cream, such as when blended with a frozen banana or plain yogurt.
• If you have allergies to dairy products, avoid cottage cheese and other cheeses by having an extra serving of eggs, soaked beans/legumes, fish or meat instead to get enough protein. You might also want to try testing your reaction to plain (or raw) goat milk yogurt instead of conventional cow’s milk, since goat’s milk is usually easier to digest, especially when fermented in the case of yogurt.
• Can you follow the diet if you’re a vegetarian? Yes; if you’re a vegan/vegetarian, replace servings of meat or dairy products with hemp, brown rice or pea protein powder, tempeh, soaked beans/legumes, nuts, seeds, and whole grains like quinoa, farro, buckwheat or amaranth.
• You can substitute peanut butter with other healthy fats like almond butter, sunflower seed butter, a small serving of nuts like walnuts or cashews, or hummus made with extra virgin olive.

Final Thoughts

• The three day military diet is a very low-calorie diet plan that is followed three days per week in order to cause weight lost. It includes 4 days off from dieting and doesn’t specify how much exercise is necessary to do.
• Foods eaten on the military diet, which add up to only about 800–1,100 calories daily, include non-starchy veggies, fruit, meat, cottage cheese, eggs, toast, peanut butter, coffee and ice cream.
• There have not been formal studies done investigating the type of results that people can achieve on this diet. While some people claim to lose weight fast and easily, expert reviews of such fad diets tell us that they can be dangerous and not a long-term solution.
• Healthier alternatives to the military diet include: making substitutions to increase nutrient density and avoid highly refined foods, trying intermittent fasting, experimenting with carb cycling, and increasing energy expenditure via HIIT workouts.

The post Military Diet Plan for Weight Loss? Potential Benefits vs. Dangers appeared first on Dr. Axe.

It’s funny that many of us spent years avoiding fat at all costs when, these days, we’re understanding more all the time about the benefits of a high-fat, low-carb diet, also known as the keto diet. If you are following a high-fat diet, then keto fat bombs are about to be your new favorite keto snacks.

So what are keto fat bombs? They’re similar to energy balls, but instead of relying on the carbs that make up the bulk of energy treats, like grains or rice, fat bombs are packed with — you guessed it — fat.

They’re usually made up of about 80 percent fat, making them handy for a quick breakfast, pre- or post-workout snack, or a little afternoon treat. Bonus: They won’t kick you out of ketosis!

What if you’re not on the keto diet? You can absolutely still enjoy keto fat bombs!

Healthy fats should still make up between 20 percent to 30 percent of your diet, and a fat bomb is a good way to get those calories in. Bonus: Because fats break down more slowly in the digestive tract, they can actually keep you feeling full for longer!

Keto fat bombs are pretty simple. You’ll want a mix of healthy keto-friendly fats — like avocado, nut butters, coconut oil, cheese or butter — a low-carb flavor of some sort (think cacao powder or spices) and perhaps a low-carb ingredient that adds texture, like nuts or seeds.

To make chowing down on keto fat bombs easier still, I’ve rounded up my favorite fat bomb recipes. Whether you’re keto or not, you’ll love these keto fat bombs!

25 Keto Fat Bombs

1. Almond Joy Fat Bombs

If you’re a coconut fan, you’ll love these no-bake treats. Made with coconut oil, coconut milk and coconut flakes, there’s no denying that tropical flavor. Topped with a chocolate coating and almonds, these chewy fat bombs are great for satisfying a sweet tooth.

Photo: Keto Connect

2. Almond Pistachio Fat Bombs

I love this keto-friendly take on fudge! This version is made from cacao butter and firmed coconut milk.

It has no added sweeteners but has a ton of flavor thanks to the vanilla extract, chai spice and almond extract —  yum. Topped with pistachios, this fat bomb could double as a  healthy dessert.

Photo: The Healthy Foodie

3. Avocado & Egg Fat Bombs and Deviled Eggs

Love deviled eggs? You’re going to enjoy these keto fat bombs.

In this version, you mix avocado chunks with egg yolks and process them along with mayo, lemon juice and seasoning for a smooth filling. Spread these onto veggie slices, or even better, fill those discarded egg white halves for some extra protein.

These keep for up to five days, so they’re great to make and enjoy for a work week’s worth of breakfast.

4. Caramel Apple Pie Fat Bomb

Enjoy the flavors of a caramel apple pie minus the hassle with this easy fat bomb recipe. You sauté the apples with cinnamon while blending coconut cream, oil and butter along with toffee-flavored stevia. Pour into a silicon mold, set in the freezer and you’re done!

5. Chocolate Chip Cookie Dough Peanut Butter Fat Bombs

Try a new take on chocolate chip cookie dough with these keto fat bombs. They’re packed with butter, cream cheese and MCT oil, plus your favorite nut butter and chocolate chips. Best of all, they’re ready in under an hour, and no baking is required!

Photo: Fit Mom Journey

6. Chocolate Coconut Fat Bombs

Forget a long ingredients list or complicated instructions. These chocolate fat bombs are made with just five ingredients you likely already have: coconut oil, cocoa powder, raw honey, vanilla extract and salt.

Even better? These keep indefinitely in the freezer. Make a massive stash, and have fat bombs on hand all the time.

7. Cinnamon Bun Fat Bomb Bars

You’d be forgiven for thinking this is a sugar-laden dessert. After all, these keto fat bombs include not one but two types of icing! Have no fear, though. These bomb bars are super keto-friendly and made just with coconut oil, almond butter and cinnamon.

Try them next time you’re in the mood for a cinnamon bun!

8. Coconut Oil Fat Bombs

Sweet, refreshing coconut finished with chocolate goodness? You won’t want to skip these coconut oil fat bombs. They’re made with just a handful of ingredients, including shredded coconut, coconut oil, raw honey, dark chocolate and vanilla.

Combine all the ingredients except the chocolate together to form the balls. As for the chocolate? You melt that, and drizzle over your fat bombs.

Heck. Yes.

Photo: Paleo Hacks

9. Coconut Berry Fat Bombs

Berries and coconut are always a good combo, and these keto fat bombs are no different. Made with just four ingredients, they’re a lovely way to sweeten up an afternoon without hidden nasties.

10. Craving Buster Fat Bombs

If you’re struggling to curb sugar cravings or give processed foods the boot, these tasty fat bombs can help. Made with just three ingredients, they’re like a sugar-free version of an almond butter cup.

I also love that this healthy recipe includes a one-serving option for those times when you just need a quick fix!

Photo: Living Well Mom

11. Easy Lemon Cheesecake Bombs

This low-carb dessert recipe is so good, even family members who aren’t following a keto diet will love it. These cheesecake bars are made with cream cheese, butter, coconut oil and all things lemon (juice, extract and zest) and are crazy easy to prepare: Just blend all the ingredients, pour into cupcake tins, freeze and enjoy.

12. Fat Bomb Pumpkin Pie Patties

You can’t go wrong with pumpkin-flavored treats, and this fat bomb recipe is no exception. It’s made with pumpkin puree, vanilla extract, coconut oil and shredded pumpkin and even adds collagen for an extra health boost. It’s a pumpkin lover’s dream.

Photo: Healthful Pursuit

13. Frozen Chocolate Whips

When you need a frozen treat, these chocolate whips are hard to beat. Essentially frozen chocolate whipped cream, they satisfy ice cream cravings while sticking to a healthy, low-carb diet.

Make and share a batch, or keep them in the freezer for a cooling snack on those hot summer nights.

14. Fudge Fat Bombs

Most of us already think of fudge as fat bombs, but with this keto recipe, they’re good-for-you fat bombs! Made with almond butter, coconut oil, cacao powder, coconut flour and stevia, these fudge bites are a great snack — kids will love them, too.

Photo: Real Balanced

15. Ginger Fat Bombs

This one is for the ginger fans. The spice adds a refreshing zing that some fat bombs lack, while ensuring you get enough healthy fats to keep you satisfied.

And did I mention this is ready in 10 minutes?

16. Keto Fat Bombs with Cacao and Cashew

Are these truffles, or are they fat bombs? When they taste this good, does it matter?

These cacao and cashew fat bombs will be one of your go-to recipes. You need only five ingredients, but the winning combo — including chopped cashews — gives these a decadent feel.

Photo: Kettle and Fire

17. Keto Pecan Pie Clusters

These fat bombs are the ones to reach for when you’re craving a pecan pie. Made with dark chocolate, butter, heavy cream and, of course, chopped pecans, they taste like the filling you’d find in your favorite pie, without all the hassle of baking — and lots more (health) fat!

18. Keto Peppermint Coffee Fat Bombs

If you enjoy a morning cup of coffee, why not add a little fat to it? These fat bombs were designed especially to enjoy in a mug with your favorite brew.

With the addition of peppermint extract and unsweetened chocolate, there’s no way you’ll be sleepy after having a cup with these bombs in it!

19. Key Lime Pie Fat Bombs

Pretend you’re in the Florida Keys with these lime fat bombs. Not only is this recipe keto-friendly, but it’s also vegan, making it easy to share with others.

If you can get your hands on them, definitely opt for fresh key lime juice for an even more intense flavor.

20. Maple Almond Fudge Fat Bombs

Need something sweet but eating low-carb? These maple almond bombs will do the trick!

They have just four ingredients, and you don’t even need to turn on the stove. Just melt your ingredients in the microwave, pour into a muffin tin and freeze until hardened. It doesn’t get easier than that!

Photo: Buns In My Oven

21. Mocha Ice Bombs

These ice bombs are the perfect pick-me-up on warm days. The mocha filling is made from cream cheese, cocoa, powdered sweetener and strong coffee, and then covered with a chocolate coating. Each bomb has just the right amount of coffee taste and chocolatey goodness.

22. Raspberry Almond Chocolate Fat Bombs

These keto fat bombs look like chocolate bars, but because they’re full of so much goodness, they’re actually better! This recipe uses walnuts and almonds, but you could swap in your favorite nuts, like macadamia.

I love the berry flavor and gorgeous color the raspberries add — don’t be surprised if the kids want a bite of this one!

Photo: My PCOS Kitchen

23. Samoa Fudge Bombs

Inspired by everyone’s favorite Girl Scouts cookies flavor, these fudge bombs are tough to resist. The caramel coating is what really takes these over the top.

Made with molasses, butter, heavy cream and vanilla, these are a treat you can feel good about. There are several options, too, whether you’re just keeping Paleo or going full keto.

24. Sea Salt Dark Chocolate Almond Cluster Fat Bombs

This recipe combines cocoa butter and powder with whipping cream, monk fruit sweetener, sea salt and raw almonds (or for a nut-free version, pumpkin seeds instead). It makes for a satisfying treat for the chocolate lovers out there.

25. Keto Fat Bomb with Cinnamon and Almond Butter

If you’re looking for a simple fat bomb recipe, this four-ingredient one is for you. This tasty treat calls for almond butter, cinnamon, vanilla extract and grass-fed butter … and that’s it! it take a bit to cool, but you can put it together in a matter of minutes.

The post 25 Keto Fat Bombs that Will Satisfy Your Hunger appeared first on Dr. Axe.

The plant-based diet continues to grow in popularity, and it can be beneficial for helping both children and adults to increase their nutrient intake while lowering excess or “empty calorie” intake. It’s been shown that plant-based diets (similar to vegetarian diets in many ways) offer protection against coronary heart diseases, metabolic syndrome risk factors, some cancers, obesity, hypertension, type-2 diabetes and cardiovascular mortality.

Eating more plants, especially veggies and fresh fruit, in place of things like processed meats and packaged products is said to be one of the most valuable things we can do to lose weight quickly and help reverse the growing obesity epidemic.

While this is a good reason to go plant-based — considering two out of every three American adults, and one out every three children is now overweight or obese — there are many other reasons to eat more plants, too. These include lowering your carbon footprint, spending less on groceries overall, supporting organic agriculture, reducing your risk for most chronic diseases, and much more.

What Is a Plant-Based Diet?

Plant-based diets are modern takes on many types of healthy traditional diets that relied on widely-available plant foods — including vegetables, fruits, starches like potatoes or corn, beans/legumes, nuts, seeds and healthy fats like whole coconuts or olives.

There isn’t necessarily one “plant-based diet” in existence today, but rather dozens of different variations that stem from cultures found all around the world. Examples of popular, mostly plant-based diets include: the Mediterranean diet (including the new Green Mediterranean diet, macrobiotic diet, vegan diet, Dean Ornish diet, raw food diet and various types of vegetarian diets.

Research done at the University of Oxford Cancer Research Center showed that in general, plant-based/vegetarian diets provide relatively high amounts of complex carbohydrates, omega-6 fatty acids, dietary fiber, vitamin C, vitamin E, magnesium and antioxidants such as carotenoids or folic acid. While a plant-based diet can be very healthy, it sometime takes some planning to make sure you’re getting enough long-chain omega-3 fatty acids, retinol, vitamin B12 and minerals like zinc.

Not ready to give up animal foods? That’s actually not a problem. Not every plant-based diet is vegan or even vegetarian. Many include quality animal foods, but aim to do so “in moderation” — it’s something taken in consideration when comparing plant-based diets vs. Paleo as well as Paleo vs. vegan diets. In other words, foods like meat, fish, eggs or dairy aren’t necessarily off-limits when you’re eating plant-based, they just usually take a back seat to eating lots of unprocessed plant foods. Aim to limit to less than 10 percent of your plate if selected.

How many plants can you expect to eat as part of a plant-based diet?

It all depends, since every plan and person is different. Some plant-based diets such as the Ornish Diet, the “80-10-10 Diet” and vegan diet are very high in carbohydrates (like veggies, fruit, beans and grains) but very low in fat and protein. Following these diets might mean you’re getting up to 60–80 percent of your daily calories from the carbohydrate macronutrient and as little as 10 percent from fats or proteins.

“When analyzed, some of the longest lived civilizations in the world like Okinawa, Japan eat a diet comprised of foods that are over 80 percent carbohydrate macronutrients,” says Joel Kahn, MD, a clinical professor of medicine at Wayne State University School of Medicine and author of The Whole Heart Solution. “As long as calories from carbohydrates are whole and unprocessed, such as oats, whole wheat, spelt, quinoa and rye, high amounts are favorable and associated with health.”

Other varieties, such as the DASH Diet or Mediterranean Diet, might be around 40–60 percent carbohydrates, but include more healthy fats and proteins.

Health Benefits

1. High in Anti-Inflammatory Foods

Chronic inflammation is now being tied to nearly every chronic disease there is, from leaky gut syndrome and arthritis, to cancer and heart disease. Anti-inflammatory foods help stop the progression of disease by supplying nutrients that fight oxidative stress (also called free radical damage) including:

• Antioxidants and phytonutrients (such as flavanoids, resveratrol, quercetin, beta carotene, and more)
• Essential vitamins such as vitamin C, E and A
• Trace minerals
• Electrolytes
• Essential fatty acids

Studies show that diets high in anti-inflammatory foods promote longevity, regulate the immune system, and impact the way inflammation affects our bodies and our lives. Plant foods can help foster better gut health, boost immune functioning and reduce autoimmune reactions that can cause a cascade of age-related diseases.

2. High in Fiber

Plants such as vegetables, seeds, ancient grains and legumes are high-fiber foods that are capable of lowering your risk for constipation, digestive problems, high cholesterol, heart disease and diabetes.

A high fiber diet helps to prevent cravings and overeating, keeps your arteries clear from plaque, and allows healthy probiotic bacteria to thrive in your GI tract. Soluble fiber slows down digestion and makes you full by attracting water and forming a gel-like substance, while insoluble fiber tends to speed up digestion by adding bulk to stool.

Some of the top high fiber plant foods to include in your diet? These include avocado, flax or chia seeds, berries, gluten-free oats, coconut, apples, cabbage, artichokes, figs or dates.

3. Can Help You Reach or Maintain a Healthy Weight

Research shows that plant-based diets are cost-effective, low-risk interventions that can help reverse adult and childhood obesity. Plant-based (or “mostly plant-based”) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity including heart problems or metabolic syndrome.

A 2013 study published in the European Journal of Clinical Nutrition found that an 18-week dietary intervention using a low-fat plant-based diet helped improve body weight, plasma lipids and glycemic control.

4. Lowers Your Risk for Chronic Diseases

Many populations living around the world that still eat “traditional diets” high in plant foods tend to suffer from far less chronic diseases overall than those eating modern Western diets do. In the world’s “Blue Zones” — where the highest percentage of people living over the age of 100 can be found — plant-based diets help to reduce the rates of heart disease, cancer, dementia, diabetes, osteoporosis and more.

The famous Lyon Diet Heart Study found that a Mediterranean-style, mostly plant-based diet could cut heart attacks and death rates due to heart disease by 70 percent compared with a traditional American Heart Association diet. Other research has shown that plant-based diets can significantly help lower body mass index and high obesity rates, high blood pressure, high triglyceride and cholesterol levels, diabetes risk and more.

Plant foods that are commonly eaten in the healthiest parts of the world? These include: leafy green veggies, fresh herbs and spices, tropical fruits like mangoes and pineapple, nuts and seeds (almonds, walnuts and cashews, for example), corn and ancient grains, olive oil, beans and sweet potatoes.

5. Good for the Environment

Not only does a plant-based diet have benefits for your waistline and health, it’s also good for the planet. Eating foods that are “lower on the food chain” takes less natural resources to produce, has a lower carbon footprint, spares the lives of livestock, and reduces food scarcity globally.

According to a report in the American Journal of Clinical Nutrition, manufacturing animal foods requires a higher proportion of water, land, fossil fuels and energy than most plant foods do. So if everyone were to even cut back their intake of animal foods in favor of eating more plants, it could have far-reaching positive effects.

Plant-Based Diet vs. Vegan Diet

• Vegan diets are 100 percent plant-based, meaning they include no animal products at all and strictly exclude all meat, fish, dairy and eggs. Plant-based diets, on the other hand, are usually more varied and tend to include at least some animal foods, such as dairy, eggs or fish.
• Vegan diets are gaining more and more popularity, especially among younger people and those looking to lose weight.
• However, there are some concerns regarding nutrient deficiencies associated with vegan diets, including deficiencies in protein, calcium, iron, essential fatty acids such as omega-3s, and vitamin B-12 (which is only found in animal foods) and plant foods supplemented with B12.
• Vegan diets have been linked to lower risk for obesity and prevention against certain diseases like diabetes. That being said, you don’t need to go 100 percent plant-based to see positive health effects.
• A 2014 study that appeared in the journal Nutrients compared the nutritional quality of vegan, vegetarian, semi-vegetarian, pesco-vegetarian (Pegan diet) and omnivorous diets and found that vegan diets (100 percent plant-based) were actually too low in certain nutrients such as calcium, while vegetarians, semi-vegetarians and pesco-vegetarians has “better nutrient quality” overall.
• So should you consider being a vegan or vegetarian? Vegan diets can have benefits according to some people, including being low in calories, total fat (saturated and mono-unsaturated fat), dietary cholesterol, dietary proteins, alcohol and sodium.
• However, studies consistently show that vegans are more likely to be low in certain nutrients, too, and might not easily consume enough calories overall. People react differently to various diets, so it’s ultimately up to you decide what type of plant-based diet might be most appropriate.

Best Plant-Based Foods

The healthiest healing foods to include in a plant-based diet include:

1. Vegetables

Vegetables (and usually fruit, too) are the cornerstone of most plant-based diets, so it’s always recommended that you aim to eat an abundant variety. Usually “the more the better” when it comes to fresh veggies, especially if you incorporate raw veggies into your meals.

Vegetables are nutrient-dense, low in calories, full of antioxidants, and tied to protection from weight gain, type 2 diabetes, heart disease, and other chronic disorders.

2. Fresh Fruit

Aim for eat 1–3 pieces of whole fruit (not juice) every day. Fruit is low in calories but full of fiber, antioxidants, vitamins and water. Some of the best choices include berries, kiwi, melon and tropical fruits.

3. Healthy Fats

Healthy oils include virgin olive or coconut oil (except for those with heart disease where it is recommended to avoid coconut oil), palm oil, hemp, sesame, flax and avocado oil. Nuts, seeds, coconut milk and avocado are also good sources of plant-based healthy fats that help control your appetite and have many other benefits for reducing inflammation.

4. Whole Grains

Unprocessed grains are a good source of fiber and some minerals, but are best in moderation. Whole grains include 100 percent whole/unprocessed quinoa, oatmeal, brown or wild rice, millet, barley, amaranth, buckwheat, farro and so on.

Most packaged wheat products and processed grains used to make things like bread, cakes, cookies, etc. should be avoided since these are pro-inflammatory, low in nutrients, and can contribute to problems like weight gain or type 2 diabetes.

5. Healthy Proteins

Although plants might take center stage, high-protein plant foods are also important for giving you energy, retaining muscle mass, and much more. Many people may eat only peas, beans and lentils as their primary protein source and demonstrate superior health.

Meanwhile, some may choose to consume proteins such as wild-caught fish, pasture-raised poultry, grass-fed beef and cage-free eggs as less than 10 percent of their calories. Nuts and seeds are also recommended for protein.

6. Water and Unsweetened Drinks

To consume enough fluids and stay hydrated, drink plain water, tea, or coffee in moderation. Avoid sweetened drinks, most juices, most conventional milks, sweetened teas, and too much alcohol or caffeine.

How to Follow a Plant-Based Diet

Plant-based diets are usually lower in calories than diets that are high in processed animal products and packaged goods (especially ultra-processed foods) are. However, you don’t need to count calories to eat a healthy diet — instead, think in terms of portions and approximate servings.

Calorie needs vary from person to person, so it’s important to pay attention to your hunger/fullness cues — something called mindful eating. In addition to eating more plants, keep an eye on portion sizes and aim for balance and variety overall.

Try visualizing your plate and filling about one-third to one-half of your plate with fresh veggies and/or fruit at every meal. The remainder should be split between healthy fats and healthy proteins, with moderate amounts of whole/unprocessed grains.

One helpful way to begin eating a plant-based diet is to follow an example of the “Healthy Eating Plate” illustration created by Harvard Medical School.

Graphic courtesy of http://www.health.harvard.edu/plate/healthy-eating-plate/

Their plate visual can help you learn how to put together a healthy meal that fits within the guidelines below, but still offers room for interpretation and individual preference.

Here are more tips for following a healthy plant-based diet:

• Just because something is supposedly mostly made of plants, doesn’t mean it’s actually healthy! As much as possible avoid foods that might be vegetarian or vegan but are still unhealthy. These include packaged meat-alternative products, sweetened drinks, refined grains/flour products, synthetic ingredients, processed soy, refined vegetable oils and sweetened dairy products.
• Not all plant based diets are equal in terms of their health benefits. The key to eating a plant-based diet is to reduce processed/packaged foods. Studies have found that eating a healthy version of a plant-based diet is linked with a 34 percent lower diabetes risk, but a less healthy version (one high in things like refined grains, potatoes, and sugar-sweetened beverages) actually increases diabetes risk by around 16 percent.
• Try to include vegetables, either cooked or raw with most meals. Aim to have 4–6 different kinds every day if you can, and “eat the rainbow” so you’re varying your nutrient intake.
• Some experts recommend that you consider potatoes more of a starch rather than a vegetable. So while a baked potatoes (not french fries or packaged potato products!) can be a healthy choice, it’s a good idea to limit your consumption of them if you’re trying to lose weight or have problems managing your blood sugar.
• Choose 100 percent whole grains, also sometimes called “ancient grains,” whenever possible over processed grains or flour products. Eating grains in moderation and in whole form is superior to eating things like bread, cereals or pasta because whole grains are digested more slowly and don’t have the same roller-coaster effect on blood sugar levels as refined grains do. Try to keep your portion of grain products to no more than 1/4 of your plate, and ideally limit your consumption overall to 1–2 servings per day.
• Drink enough water throughout the day to prevent dehydration and hunger pangs. Keep in mind that too many caffeinated drinks might make you feel jittery and hungry, and that alcohol can also increase your appetite and cravings.

Risks and Side Effects

In addition to eating more plants for your health, it also makes sense to do things like exercise, sleep well, and reduce stress through activities like yoga, meditation, prayer, etc.

• Most plant-based diets have roots in cultures that also emphasize the importance of mind-body practices and stress-relieving techniques. For example, traditional diets stemming from places like China and Japan are one part of a larger picture of “holistic health.”
• In other words, eating more plants is important for reducing inflammation and boosting your odds of living a long, healthy life. But plant-based diets are most effective when they are viewed as one piece of the larger puzzle.

In addition, remember that healthy fats and proteins are also important parts of a balanced diet, too.

• If you notice that you’re tired, frequently hungry and craving things like sweets, it ‘s probably a good idea to include more protein and healthy fats in your meals since this can be a sign of blood sugar fluctuations or protein/fat deficiency.
• Surges in blood sugar and insulin usually lead to hunger and overeating in the long-term, sometimes causing weight gain and hormonal imbalances, too, so keep an eye out for these symptoms.

Final Thoughts

• There are many different types of plant-based diets eaten around the world today, however most have in common limiting animal foods in favor of eating  more fruits, vegetables, tubers, whole grains, legumes and healthy fats.
• Benefits of eating more plants, along with eating less meat, dairy products, packaged foods and sugary snacks, include protection against obesity, weight gain, heart disease, diabetes, autoimmune disorders and metabolic syndrome.
• Plant-based diets are different from vegan diets, and even vegetarian diets, because they often include some high-quality animal products eaten in moderate amounts.
• Some tips for eating  a balanced plant-based diet include upping your veggie intake, reducing your intake of meat alternative products, lowering your sugar intake, and skipping refined grain products.

The post Plant-Based Diet: Disease-Protective + Promotes Major Weight Loss appeared first on Dr. Axe.

Most people are starting to accept the idea that “diets” — the kind you go on and then off of — don’t work in the long run. In fact, reports now show that about 80 percent of all diets fail, meaning that dieters gained all of their lost weight back within 12 months after dieting. This is where intuitive eating comes in.

One of the ironies behind failed diets and yo-yo dieting is that, ultimately, some fad diets even make you fat. Meanwhile, people tend to blame themselves, feeling like a lack of willpower, no self-control and bad genetics are the reasons they can’t lose weight and keep it off. Sometimes they blame themselves so much that they stop eating and enter into a dangerous starvation mode, rather than adopting a more healthful approach, like mindful eating.

Along the lines of more healthful approaches to eating comes “intuitive eating” (IE), an emerging approach to sustainable healthy eating and body acceptance. Intuitive eaters believe the blame shouldn’t be put on “dieters” themselves, but instead on the flawed process of dieting.

Is intuitive eating evidence-based? Yes, according to dozens of studies, this approach seems promising and a “realistic alternative to address overweight and obesity than conventional weight-loss treatments.”

What Is Intuitive Eating?

The term “intuitive eating” was first coined in the 1990s by the authors of the Intuitive Eating book, Registered Dietitians Evelyn Tribole and Elyze Resch. They described intuitive eating as:

… a new way of eating that is ultimately struggle-free and healthy for your mind and body. It is a process that unleashes the shackles of dieting (which can only lead to deprivation, rebellion and rebound weight gain). It means getting back to your roots — trusting your body and its signals.

According to the National Eating Disorders Association, the definition of intuitive eating is: “Trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and without influence from diet culture.”

Rates of obesity and being overweight continue to climb, yet more and more people report being on “diets” than ever. It’s finally clicked with some of the public that we need another way to approach healthier eating.

Many studies have found positive implications for IE, including protecting against obesity, lowering body mass indexes, leading to a healthier mindset about food, lowering cortisol levels and improving body image.

The Basics of Intuitive Eating

Evelyn Tribole and Elyze Resch call their approach a “180-degree departure from dieting.” Instead of a strong focus on weight loss, deprivation, cutting or counting calories and writing off certain foods, their goal is to teach people how to eat in a way that supports a healthier relationship with food.

In essence, the goal of intuitive eating is to practice health on every level — both physically and mentally.

How do you learn to be intuitive when it comes to making food choices? One way is to follow the 10 principles of intuitive eating (see below).

Dietitians and therapists involved in intuitive eating research have also put together several different general guidelines for intuitive eating, which include:

1. Mostly intrinsic eating — mostly eating based on your inner cues for fullness and hunger
2. Sometimes extrinsic eating — at times eating based on your mood, social situation, time of day or food availability without feelings of guilt
3. Anti-dieting — eating that’s not determined by any specific diet, like counting calories (such as in the CICO diet) or following a risky low-fat diet plan, or purely just for weight loss
4. Self-care and body acceptance —regardless of current size

Core Principles

What are the principles of intuitive eating? According to IntuitiveEating.org, the 10 intuitive eating principles are as follows:

1. Reject the Diet Mentality

“If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover intuitive eating.”

2. Honor Your Hunger

“Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat.”

3. Make Peace with Food

“Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing.”

4. Challenge the Food Police

“Scream a loud ‘NO’ to thoughts in your head that declare you’re ‘good’ for eating minimal calories or ‘bad’ because you ate a piece of chocolate cake.”

5. Respect Your Fullness

“Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full.”

6. Discover the Satisfaction Factor

“When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content.”

7. Honor Your Feelings Without Using Food

“Find ways to comfort, nurture, distract and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings.”

8. Respect Your Body

“Accept your genetic blueprint … It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.”

9. Exercise — Feel the Difference

“Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise.”

10. Honor Your Health

“Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy.”

Benefits

1. Lowers Stress and Anxiety Regarding Food Choices

Of course, nutrition and exercise are important pieces of the puzzle when it comes to living a healthy life, but first and foremost the priority in terms of intuitive eating is to “reject the diet mentality” that causes many people to feel guilty, chronically stressed and out of touch with their own bodies.

According to a 2019 article published in Health Psychology Open, eating intuitively may result in improved well-being, lower stress levels and lower cortisol output, the primary “stress hormone” that is tied to weight gain, mood disturbances and trouble sleeping. People who focus on health before weight tend to experience more pleasant emotional states in general, according to studies.

Intuitive eaters report feeling upbeat, happy, appreciative, more socially integrated, effective and resilient. They’re even more likely to be physically active on a regular basis, perhaps because they value their bodies more and have more energy.

2. Encourages Flexibility and Eating a Wide Variety of Foods

Just the opposite of most quick-fix diet plans, intuitive eating proposes a way of eating that allows for any and all food choices. Essentially nothing is off limits, and there is no cap on how many calories, fat grams or carbohydrates can be eaten in a day.

While “anti-dieting” alone doesn’t necessarily help someone lower health risks and make smart dietary decisions, intuitive eating hopes to encourage healthy eating in a radically new way: reconciling forbidden food issues, unleashing the common shackles of dieting (deprivation, rebellion and rebound weight gain) and helping people to get back to trusting their body’s own natural signs and preferences.

This is why a 2019 study found evidence that intuitive eating can help adults eat for physical reasons rather than emotional reasons and to better rely on hunger and satiety cues.

3. Can Help Improve Health Even Without Weight Loss

Wondering about how “healthy” this way of eating can really be when it comes to nutrition and weight? One study published in Public Health Nutrition found that higher intuitive eating scores were tied to healthier weight management and healthier BMIs and improved physical health indicators other than BMI (like blood pressure and cholesterol levels).

This suggests that listening to your body’s signals for determining what, when and how much to eat is one of the best ways to prevent weight gain long-term.

How does intuitive eating work for improving health markers like blood pressure, cholesterol, etc.?

Ohio State University published a large study on over 1,300 women that focused on several key features of intuitive eating, including:

• Unconditional permission to eat when hungry and the types of foods that are desired
• Eating for physical rather than emotional reasons
• Reliance on internal hunger and satiety cues to determine when and how much to eat

The women first completed the intuitive eating scale (IES) to measure if they self-identified as intuitive eaters. Compared to women scoring low on this scale, intuitive eaters were found to have higher self-esteem, body acceptance and satisfaction; lower stress levels about being thin and fitting cultural ideals; more satisfaction with life and positive feelings, including optimism and proactive coping with emotions; better awareness of physical sensations originating from the body (hunger, fullness, fast heartbeat, heavy breathing, etc.); and overall healthier body mass indexes.

To sum things up, those practicing intuitive eating seem to benefit from less stress, inclusion of a variety of foods and self-care.

4. Builds Self-Trust and Confidence

Since it removes stress, deprivation and mistrust from the weight loss equation, intuitive eating relies on a better mind-body connection. This helps most people to make good food choices more often than not, to get better in touch with their body’s signals of hunger versus fullness and to respect and appreciate their unique body at any size.

The American Psychological Association identified an additional benefit of intuitive eating: better self-trust and reliance on the body’s innate hunger and satiety cues. Intuitive eaters primarily rely on their bodies to tell them when and how much to eat, instead of what food is in front of them, the time of day, portion sizes being served in restaurants or what others are eating.

Studies also show that better trust in one’s own body leads to more self-appreciation (despite size and perceived imperfections), being more attentive to the body’s basic needs and having a lower risk for eating disorder symptoms (like bulimia, binge eating disorder or anorexia) or negative body image.

Does It Work for Weight Loss?

If you’re hoping to find intuitive eating before and after photos showing drastic weight loss results, you’re probably going to be disappointed. The connection between intuitive eating and weight loss is controversial, but many intuitive eating experts state that weight loss is not a primary goal of intuitive eating.

Most intuitive eating proponents believe that the goal of weight loss shouldn’t take center stage, but rather it should be “put on the back burner” in order to focus on general health and feeling well. Some studies have also found that intuitive eating doesn’t lead to weight loss in many cases, especially compared to strict control of calorie intake.

Here’s the good news: Some studies have found that people who eat intuitively are less likely to yo-yo diet (or lose and gain weight over and over again, which can damage the metabolism), because they engage in fewer behaviors that lead to emotional eating or weight gain. Intuitive eaters may be less likely to eat in the absence of hunger, eat to soothe stress, eat due to situational or social factors like peer pressure, to restrict certain food groups and to binge due to deprivation.

Intuitive eaters feel that a lack of knowledge about general nutrition isn’t one of the main reasons many adults can’t lose weight — rather it’s the emotional reasons behind eating that are hardest to overcome.

Initially, some people are highly skeptical about how any eating plan that allows for all foods and zero calorie-counting can really help bring about weight management and better mental health. But numerous studies show that downright rejecting most “diets” results in better body acceptance, healthy weight control, less yo-yo dieting, mostly well-rounded and nutritious food choices and even lower incidences of eating disorder symptoms.

Intuitive Eating vs. Mindful Eating

Mindful eating describes the process of being aware while eating. It involves paying attention (on purpose) to your actual eating experience, without judgment.

Mindful eating is considered by some to be an important part of intuitive eating, as intuitive eating is all about the attunement of mind, body and food; however, intuitive eating is a broader philosophy that also touches upon physical activity and rejecting societal norms.

Can you combine principles of both? If so, what is “mindful intuitive eating”?

Yes, you can. You do this by listening to your inner body signals that tell you that you are starting to get hungry, and when you’ve had enough, to feel satisfied.

Get to know what it feels like to be “comfortably full” without being overly stuffed. Also, try to eat before you feel “ravenous,” which can easily lead to overeating before reaching satiety.

Many people find it helpful to slow down when eating, chew food well, eat undistracted (not emailing, watching TV, driving, etc.) and to pause in the middle of a meal or snack to take note of how full they feel

Practice mindful eating and ask yourself if what you’re having is actually satisfying you, or if you’re simply eating it because it’s there. One principle that many intuitive eaters love to follow is: “If you don’t love it, don’t eat it, and if you love it, savor it.”

Steps to Take

Ready to learn how to start intuitive eating? Begin by following these helpful intuitive eating tips:

1. Acknowledge that Quick-Fix or Fad Diets Don’t Work

It’s tempting to believe there’s a way to lose weight quickly, easily and permanently by taking drastic measures, eliminating entire food groups, radically cutting calories or going on a low-carb diet. But in reality, most people can’t override their body’s natural biology and cravings for extended periods of time.

Instead of trying diet after diet only to feel like a failure every time you “fall off the wagon,” stop dieting all together.

Give up the idea that there’s new and better diets lurking around the corner and return to what has worked for people for centuries: eating real foods, practicing moderation and moving your body. Aim for a nutrient-dense diet that supports a healthy body, stable mind and steady energy levels, all without trying to be “perfect.”

Make food choices that honor your health and satisfy your taste buds, while also making you feel good. If you’re not exactly sure which foods work best for you, and which may not, consider using an intuitive eating workbook to track your reactions to different foods, or perhaps work with a trained intuitive eating coach.

2. Fuel Yourself with Enough Calories

The motivation of simply wanting to lose weight to look better, especially for a specific event, can be temporary and fleeting — but even more importantly, it causes many people to deprive themselves of enough calories and rest, which has damaging effects on the metabolism. Recognize that it’s important to give your body the calories it needs, otherwise you’re likely to deal with feelings of chronic fatigue, deprivation and resentment, plus you have the urge to overeat or binge eat due to biological changes.

3. Avoid “Good/Bad” or “Black/White” Thinking About Certain Foods

It’s true that some foods are more nutrient-dense than others, but vowing to 100 percent eliminate certain foods or food groups from your diet forever can just increase stress and feelings of preoccupation with “forbidden foods.” Intuitive eaters aim to “make peace with food, call a truce and stop the food fight.”

Of course, you want to prioritize eating all types of healthy foods over highly processed foods, but don’t expect perfection and assume you’ll never have your favorite comfort foods again.

If you tell yourself you can’t or shouldn’t have a particular food ever again, it can lead to intense feelings of shame along with uncontrollable cravings. Experts believe that all-or-nothing thinking about foods can increase the likelihood for bingeing, because when someone finally “gives in” to their forbidden food, they are then tempted to eat very large amounts, to feel like it’s their “last chance” and then to feel overwhelming guilt.

Remember that it’s what you eat consistently over time that matters and that “progress, not perfection” is the goal. Try your best not to view certain foods (or entire food groups like carbohydrates, fats or animal proteins, for example) as “bad.”

Instead, just aim to have them less often and focus your attention on adding in more of the things that support your health and make you feel good.

4. Learn to Eat When You’re Hungry and Stop When Full

“Feeling your fullness” and “honoring your hunger” are two key principles of intuitive eating. Many people find that when they don’t categorize any foods as totally off-limits or deprive themselves of enough calories, they can finally start to eat in line with what their body really needs.

5. Find Ways to Handle Stress and Emotions Without the Use Of Food

For many people, intuitive eating opens the doors to finding new ways to destress, comfort, nurture or distract themselves, and resolve emotional issues, without overeating or turning to comfort food. We all feel tough emotions from time to time like frustration, anxiety, loneliness or boredom, but it’s important to realize that food can’t actually fix any of these feelings or solve problems in your life.

Emotional eating might feel good in the moment, but it actually usually winds up making the initial problem even worse, because then you have to deal with feelings of shame or discomfort, too.

Wondering how to be happier everyday and to find appropriate outlets for uncomfortable emotions and stress? Try exercising in a fun way, meditation or healing prayer, writing a journal, massage therapy, acupuncture or spending time with people you love.

When it comes to learning how to cope with stress in a healthy manner, many people can also benefit from keeping an intuitive eating journal or using an intuitive eating app for support. These are helpful for becoming more aware of unhealthy habits, of what you’re eating and why and of how you feel before and after you eat.

For example, you may choose to write down what you ate, how you felt, how hungry you were, how full you were after and your feelings regarding different eating experiences. According to a 2019 pilot study that investigated the use of smartphone apps for learning intuitive eating, engaging in these types of practices is believed to help “bridge the gap between intentions to perform a particular behavior and the actual behavioral change.”

6. Practice Body Acceptance and Be Realistic About Your Goals

We all have unique genetic blueprints, and for many people, reaching their “ideal weight” is unrealistic, unsustainable and possibly even unhealthy. Just because you’re carrying around a little extra weight than you’d like to doesn’t necessarily mean you’re unhealthy and that you need to force yourself to be smaller.

Ask yourself if your goals are realistic. Are you setting the bar too high? Is your current diet or exercise routine causing more stress and harm than it’s worth?

Are you accepting of your natural body or constantly fighting your genetics and beating yourself up? Respect your body, drop the guilt as much as you can, and start feeling better about who you are so you can take better care of yourself long-term.

How Do You Raise an Intuitive Eater?

How do you raise an intuitive eater? Principles of intuitive eating can benefit children and parents alike, as eating intuitively builds autonomy and self-trust. A highly regarded specialist in children’s eating named Ellyn Satter even created the Feeding Dynamics Model (or “division of responsibility in feeding“) in the early 1980s to help parents raise intuitive eaters.

In this model, the parent or caregiver provides structure by choosing what food to serve at regular meal and snack times, while the child decides how much of the foods offered to eat. The goal is to allow children to remain sensitive to internal hunger and satiety cues and to avoid disrupting the child’s ability to self-regulate energy intake and the amount of food eaten.

According to an article published by Today’s Dietician Magazine:

Allowing kids to eat intuitively gives children a greater sense of self-esteem, understanding of boundaries [and] connection to family and caregivers during meals, and typically they will enjoy a wider variety of foods … while strategies such as encouraging, bribing or tricking may be well-intentioned, they end up increasing picky eating and escalating power struggles at the table.

According to dietitians trained in intuitive eating for children, the best thing parents can do when feeding their children is to not say anything once the food is in front of the child, but rather to focus on offering nutritionally complete snacks and meals that provide at least two of the three macronutrients.

This is said to “help promote stable moods and blood sugar, helping kids and parents hone in on true hunger and fullness.” Many experts also recommend eating as a family at the table, without devices or other distractions.

Risks and Side Effects

How do you start intuitive eating if you have a history of disordered eating or a complicated relationship with food? The best thing to do in this situation is seek out help from an intuitive eating counselor, who may be a registered dietician, therapist or health coach who has received an intuitive eating certification.

This is especially important if you’ve struggled with an eating disorder in the past, as intuitive eating tends to bring up a lot of difficult feelings and can be hard to navigate on your own during different stages of recovery from eating disorders. One reason that intuitive eating can be tough during recovery is because hunger/fullness cues tend to be unreliable for a period of time as the body adjusts.

During early stages of recovery, meal plans are often necessary to help with weight restoration, re-nourishing the body and establishing normalized eating patterns, but after some time, intuitive eating can become more of a focus.

It’s recommended that those who struggle with eating-related issues first read the official Intuitive Eating book and/or buy the official Intuitive Eating Workbook to help themselves learn more. It’s also recommended they find a therapist or dietitian who truly understands this work and how it should be implemented during recovery.

Final Thoughts

• What is intuitive eating? One definition of intuitive eating (IE) is, “trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and without influence from diet culture.”
• Here’s how to practice intuitive eating: follow the 10 principles of intuitive eating as described by authors of the Intuitive Eating book, some of which include: reject the diet mentality, honor your hunger, make peace with food, challenge the food police, discover the satisfaction factor and honor your feelings without using food.
• Keep in mind that weight loss is not necessarily how you should judge your intuitive eating results. While weight loss may occur, it isn’t the primary benefit or goal. The real benefits of intuitive eating include lowered stress, more flexibility, eating a wide variety of foods, better self-trust, increased confidence and improved overall health.

The post Intuitive Eating: The Anti-Dieting Approach to Losing Weight appeared first on Dr. Axe.

The most popular book detailing the blood type diet, “Eat Right for Your Type,” is a New York Times best-seller that has sold more than 7 million copies worldwide since its publication in 1996. Dr. Peter D’Adamo, creator of the blood type diet, has since released several follow-up books with new recommendations and additions, including “Live Right for Your Type” and the 20th anniversary revised edition of “Eat Right for Your Type.”

Given its popularity, you’re probably wondering if there’s any evidence that the blood type diet is actually beneficial.

Even though certain personalized diets can be very effective for improving health markers — for example, those that help manage food allergies or conditions like high blood pressure, high cholesterol and diabetes — there isn’t much convincing evidence supporting the use of blood type diets. In fact, a 2013 systematic review published in the American Journal of Clinical Nutrition stated, “No evidence currently exists to validate the purported health benefits of blood type diets.”

What type of “personalized diet” might be a better alternative to the blood type diet?

A personalized diet is a way of eating that is based on genetics, unique reactions to different types of foods and individual preferences. A personalized diet can help give you a better idea of what types of foods you should eat and what types to avoid.

Some research has shown that a group of people can eat the same exact foods, in the same quantities, but experience huge variations in terms of their physiological responses. So while adjusting your diet to your genetics and lifestyle can be a great idea, this doesn’t mean your diet needs to be based on your blood type.

What Is a Blood Type Diet?

A blood type diet is one that “makes health and nutrition recommendations based on your unique genetic individuality.” Proponents of the blood type diet believe that a person’s blood type is an important tool for understanding how that person will react to various types of food, habits and stressors.

A blood type diet operates on the premise that people with different blood types (O, A, B, AB) should eat corresponding foods and develop other lifestyle habits that are most suitable to their specific genetic makeups. Due to the variability in a person’s “chemistry,” a person’s blood type is said to determine which types of foods he or she will be able to digest best — for example, animal proteins or fruits — as well as which types they will most likely struggle with.

Dr. D’Adamo, a naturopathic physician, was the first person to introduce the idea of a blood diet type in his book “Eat Right for Your Type,” which was originally published in 1996. D’Adamo based his suggestions on research he had done regarding the dietary habits of ancestral tribes and communities.

He postulates in his books that the different blood types developed during periods in history when people had access to only certain foods, which contributed to changes in their digestive systems and their ability to tolerate different foods. He specifically bases many of his recommendations on varying levels of stomach acids and enzymes that he links to different blood types.

There is some evidence showing that blood type is associated with genetic variants in humans and may have an impact on risk factors for certain diseases, such as cancer, diabetes, malaria and cardiometabolic disorders. So while knowing your blood type and family history might be helpful in determining your risk for a particular disease, there is still no evidence showing that certain diets are more or less beneficial for different blood types.

For example, some studies have found that when people of different blood groups follow a plant-based diet low in processed foods (similar to a type A diet), all experience health improvements regardless of blood type.

In addition to promoting the blood type diet, D’Adamo now encourages people to also avoid most sources of lectins, which are “antinutrients” or sugar-binding proteins that can interfere with nutrient absorption to some degree. D’Adamo says that foods containing lectins are incompatible with certain blood types, and therefore his latest book focuses on improving gut health and immunity by eliminating the biggest sources of certain lectins.

However, studies to date have not found any evidence of an association between specific blood types and lectin intolerance.

The Different Blood Types

According to the creators of the blood type diet, people’s susceptibility to certain illnesses and medical conditions are directly related to the type of blood they were born with. Because blood type varies from person to person, all people do not have the same basic nutritional needs, even if they are related or have very similar lifestyles.

There are four human blood types: A, B, AB and O.

• O is the most common blood type. About 44 percent to 45 percent of people living in the U.S. have type O blood.
• About 40 percent to 42 percent of people living in the United States have type A blood.
• About 10 percent to 11 percent of people living in the U.S. have type B blood.
• AB is the least common blood type. Only about 4 percent of people living in the U.S. have type AB blood.

Blood types are distinguished by antigens produced by the immune defense that appear on the surface of red blood cells. If you have the A antigen, you have type A blood, and if you have the B antigen, then you have B blood.

If you aren’t sure of your blood type, you can determine which you are by performing a blood type test at home or having one performed at your doctor’s office or lab. However, once you read on you may determine that knowing your blood type isn’t actually necessary or very useful when it comes to making dietary improvements (although you’ll need to know before a blood transfusion and during pregnancy).

How to Follow a Blood Type Diet

Many people who choose to follow the blood type diet believe that it’s important to eat in a way that mirrors how their ancestors ate, based on the premise that genetics highly influence nutritional needs. In this way, the blood type diet has certain things in common with Paleo diet (or the “ancestral diet” as it’s sometimes called). Even though the Paleo diet might not be a great fit for everybody, adherence to this way of eating has been shown in studies to have many health benefits.

Below are general recommendations, according to authors of books and meal plans about the blood type diet, for which types of foods to eat according to your blood type:

If you are blood type A:

Some refer to blood type A people as “agrarians” or “cultivators” because connections have been made between this blood type and ancestral farming or horticultural practices. According to D’Adamo, type As are better at digesting carbohydrates than other blood types, but they struggle to digest and metabolize animal protein and fat.

• Follow a meat-free, vegetarian diet most or all of the time.
• Foods that are emphasized most are vegetables, fruits, legumes and gluten-free grains. Some of the best choices include apples, avocados, berries, figs, peaches, pears, plums, artichokes, broccoli, carrots and leafy greens.
• Get dietary fats from olive oil, coconut oil and other plant fats, like nuts and seeds.
• Organic foods are encouraged since blood type As are said to be sensitive to pesticides sprayed on non-organic foods.
• Avoid most or all meat and dairy products.
• Eat a gluten-free diet by avoiding all wheat and all foods containing wheat flour, barley or rye.
• Don’t drink too much alcohol or caffeine. Do drink lots of herbal teas and water.
• It’s recommended to do mostly low-impact, calming exercises like yoga, tai chi and walking.
• Supplements that are recommended include calcium, iron, and vitamins A and E.

If you are blood type B:

Type Bs are sometimes referred to as “nomads” because they are believed to have ancestral ties to nomadic people who moved around a lot and covered large areas of land. This is said to have helped type Bs develop a high tolerance to a variety of different foods, which means they do best with a balanced diet that includes moderate amounts of all macronutrients.

• Eat a diet high in meat, fruits and vegetables (similar to the Paleo diet). Some of the best choices include leafy greens, bananas, grapes, pineapple, plums, olive oil, flaxseed oil, dairy products, turkey, lamb, oatmeal, rice and millet.
• Dairy products can be eaten if they are tolerated and don’t cause indigestion.
• Avoid peanuts, corn, lentils, most gluten and eating lots of chicken most or all of the time. Replace chicken with other sources of protein.
• Drink green tea, water and natural fruit juice.
• Engage in stimulating exercises, such as running, jogging or cycling.

If you are blood type AB:

Type ABs are said to have an advantage over other blood types in that they can digest many different foods and even meals that contain both protein and fat. According to D’Adamo, “Type AB is the only blood type whose existence is the result of intermingling rather than evolution and environment. Thus, they share both the benefits and the challenges of both Type A and Type B blood types.”

• Eat a variety of foods that are recommended to people with either blood types A or B. This can be thought of as a well-rounded diet, since it includes plenty of fiber, plant foods, and also some dairy and animal sources of protein.
• Eat a variety of vegetables, fruits, seafood, fish, meat, dairy, legumes and grains. Some of the best choices include leafy greens, apricots, cherries, grapefruit, grapes, kiwi, lemons, pineapples and plums.
• Avoid too much red meat along with grains and seeds that cause indigestion. Eat a variety of fish and seafood in order to limit meat consumption.
• Limit beans, corn, vinegar and alcohol.
• Drink water, coffee and green tea.
• Do a variety of exercises, some more calming and some more vigorous.

If you are blood type O:

Type Os are said to have ancestral ties to hunters who consumed a lot of meat, fish and animal foods. Type Os are said to have certain digestive advantages because they can metabolize cholesterol found in animal products more efficiently than other blood types and also better assimilate calcium from dairy products.

• Eat a low-carb diet that is especially high in protein, such as from fish, lamb, veal, mutton, eggs and other animal sources.
• Fish are an important source of protein. Eat a variety, including bluefish, cod, halibut, mackerel, pike, salmon, sea kelp, snapper, sole, sturgeon and swordfish.
• Eat less carbohydrates and sugar, such as from fruit and grains. Eat full-fat dairy in moderation. Avoid peanuts, corns, legumes, beans and grains most of the time.
• Do aerobic exercises regularly, such as running, jogging or cycling.

Even though the dietary recommendations above might seem restrictive, some flexibility is allowed on the blood type diet. You can think of blood type plans as”suggestions” but also include some foods that are limited according to your blood type in moderate or small amounts.

Purported Benefits

Despite its popularity, the blood type diet definitely has its share of criticisms and doubters. While many health experts believe that people differ in terms of their tolerances for different foods based on genetics, most feel that someone’s blood type does not have much to do with this.

The majority feel that as long as someone maintains healthy digestive and immune systems and adheres to a nutrient-dense, “clean” diet, he or she should not need to worry much about blood type.

Does the blood type diet have any real benefits? As part of the systematic review mentioned above, published in the American Journal of Clinical Nutrition, researchers reviewed 16 articles from a total of 1,415 screened references and found only one article that was even considered eligible according to researchers’ strict selection criteria. Based on their reviews, no studies showed health effects of ABO blood type diets.

Another 2013 review published in the journal PLOS One concluded, “Adherence to certain ‘Blood-Type’ diets is associated with favorable effects on some cardiometabolic risk factors, but these associations were independent of an individual’s ABO genotype, so the findings do not support the ‘Blood-Type’ diet hypothesis.”

Below are some common reasons that someone might choose to try the blood type diet, along with explanations for why the diet may or may not provide any real payoff:

1. Weight Loss?

Like most other diets, many people turn to the blood type diet in hopes of losing weight. It’s possible that following a blood type diet can aid in weight loss, but most likely this has nothing to do with one’s blood type.

More likely it’s because these dietary approaches can be restrictive and at the very least reduce junk foods. Following them also increases awareness of one’s food choices.

In most cases, weight gain is usually tied to overeating (consuming too many calories) and eating foods that promote inflammation and hormonal imbalances. Following the blood type diet means you’re going to have to make certain sacrifices.

If people were to limit the types/variety of foods they eat in general — especially if they avoid most or all processed, high-calorie foods that are not tolerated and lead to poor digestion and other symptoms — then they are likely to limit the chance of overeating calories. Depending on which blood type diet someone follows, weight loss might also result from eating more fiber and/or protein, which are both filling and capable of controlling hunger.

2. Increased Immunity Against Illnesses or Diseases?

Some claim that the blood type diet can contribute toward increased immunity and better protection against certain diseases. However, the same argument as above applies here: When processed/junk foods are removed from the diet and consumption of healthy foods like vegetables or clean proteins is increased, gut health and immunity should improve regardless of what someone’s blood type is.

The real reason that some people may experience health improvements while on the blood type diet is because they are eating more “clean” foods that help lower inflammation and provide protection against common health conditions.

3. Help Managing Headaches, Asthma, Pain and Other Conditions?

Testimonials regarding the blood type diet feature stories about people being able to overcome problems like diabetes, frequent migraines, high cholesterol or blood pressure, asthma, allergies, heartburn, arthritis, and other conditions. Again, it makes sense that these problems would improve if someone were to eliminate junk foods from his or her diet that contain added sugar, refined grains, additives, and potentially too much refined or saturated fat (depending on medical history).

Many of these complaints can be traced back to poor gut health, hormonal imbalances, intolerances or allergies, possibly stress, inactivity, and high levels of inflammation. Improving your diet and lifestyle — such as eating more plant foods, exercising and getting enough sleep/rest — can help correct these problems even without consideration for your blood type.

4. Improved Mental Health and Well-Being?

Some report having more energy and feeling more clear-headed and happier when following the blood type diet. It’s true that there’s a link between the quality of your diet and your mental health. For example, a healthy diet can help manage depression and anxiety, but this doesn’t necessarily have anything to do with blood type.

More accurately, a healthy diet is beneficial for emotional health and well-being because it helps with hormonal balance, neurotransmitter production, sleep and other important physiological processes. It’s also possible that some people feel calmer and more confident when following any diet because it helps them feel empowered, gain a sense of control over their lives and serves as a form of self-care (much like how research shows that exercising improves brain/mental health).

Precautions and Better Alternatives

What are some of the drawbacks to the blood type diet? Below are some concerns regarding why you should consider better alternatives to the blood type diet:

• Doesn’t consider food preferences.
• May be hard to adhere to for more than a couple months due to feelings of deprivation.
• Doesn’t consider your medical history and possible contraindications. Some may have pre-existing medical conditions, allergies or food intolerances that prohibit them from enjoying certain types of foods that are encouraged due to their blood types.
• May recommend unnecessary supplements.
• May be overly restrictive, leading to stress (such as when dining out or in other social situations).
• May contribute to deficiencies in certain nutrients.

Something to point out about the blood type diet is that for the most part it does not take into account someone’s personal food preferences. This can make adherence to the diet difficult, considering that after a few months it’s hard to keep eating a diet that you don’t really like.

For example, you might prefer to eat a higher proportion of carbohydrate foods (such as fruit, legumes or whole grains) and less fat or animal protein — but if your blood type determines that you should eat less carbs, you may have trouble sticking with it. Or, you may feel best if you eat a lot of protein, particularly from animal sources, but your blood type might determine that you need to follow a vegetarian plant-based diet.

The goal should be to develop a healthy, personalized way of eating that you can stick with for many years. It’s important to be realistic about your own preferences and tendencies. I recommend developing your own personalized diet using the following suggestions and tips:

• Increase your intake of fresh vegetables, which is beneficial no matter what type of diet you follow. Also include some fresh fruit, although the amount might vary depending on your medical history and goals.
• Reduce or eliminate sources of added sugar, refined grains and processed fats.
• Avoid foods that cause you any noticeable symptoms along with common allergens, including dairy, gluten, peanuts, eggs or shellfish.
• Get your protein from a mix of quality sources, which can include some plant-based proteins and also animal sources like grass-fed beef, pasture-raised eggs and poultry, wild-caught fish, and raw dairy.
• Eat more fiber from vegetables, fruits, nuts, seeds, beans, legumes and, in moderation, whole grains (if you can tolerate them).
• Include healthy fats throughout your day, such as from coconut oil, olive oil, avocado, nuts, seeds, and animal sources like eggs or meat.
• Consider limiting FODMAP carbohydrates or trying an elimination diet if you suspect that eating certain carbs is linked to your digestive problems.

Final Thoughts

• A blood type diet is one that “makes health and nutrition recommendations based on your unique genetic individuality.”
• According to followers of the blood type diet, blood type (A, B, AB or O) is said to be an important tool for understanding how someone reacts to various types of food, although there’s not strong evidence that this is true.
• Some follow the blood type diet for help with weight loss, enhancing immunity, preventing illnesses and improving well-being.
• Benefits that do occur when someone follows a blood type diet are most likely due to increasing nutrient intake, improving gut health and lowering inflammatory foods in the diet.
• Overall no evidence has shown that there is a link between blood type and having certain nutritional needs.

The post The Blood Type Diet: Are There Any Real Benefits? appeared first on Dr. Axe.

While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or perhaps lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up some of their favorite foods and sticking solely to low-carb foods.

Rest assured that when following a healthy low-carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. For example, low-carb recipes include everything from slow cooker chicken and veggies to grass-fed burgers.

And what about low-carb breakfasts or travel-friendly low-carb snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.

While eating a low-carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and processed carbs. Removing foods such as bread, cereals, sweetened drinks, processed dairy and in some cases, even whole grains or starchy veggies from your diet can result in your body releasing less insulin.

Swapping these unhealthy foods for healthier, low-carb foods helps to balance blood sugar levels, reduce cravings and fatigue, and may potentially reduce your risk for conditions like heart disease and diabetes.

What Are Low-Carb Foods?

“Carbohydrates” are foods with all types of added sugar, plus all grains, fruit, dairy and veggies in your diet.

Low-carb foods include: all types of meat, eggs, fish and seafood, most cheeses, butter, oils/fats, non-starchy vegetables, nuts and seeds.

A diet that’s “low carb” can mean different things for different people. Generally speaking, however, what qualifies as a low-carb diet is one where you’re getting only around 20–30 percent (or sometimes much less) of your daily calories from sources of carbohydrates.

Why is it helpful to you replace carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins? The benefits associated with low-carb foods include: 

• weight loss
• helps to reduce hunger and make you feel satisfied between meals
• possibly even reverse certain nutrient deficiencies or health conditions.
• normalized blood sugar levels due to better control over insulin and blood sugar (glucose)
• neuroprotective effects and enhanced cognitive performance; less “brain fog” or dips in energy’ improved memory
• improvements in hormonal balance
• in athletes, possible favorable changes in body mass and body composition, along with increase in the relative values of maximal oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT)

Total Carbs vs. Net Carbs

What are net carbs?  They are the amount of carbs left over when fiber grams are subtracted from total carbs.

In other words, fiber is not counted toward net carbs because fiber isn’t actually digestible once consumed, nor does it spike blood sugar levels like glucose does.

For this reason most people eating even a very low-carb diet try to still consume some foods high in fiber, such as non-starchy veggies and sometimes nuts/seeds.

If you were to aim for about 100 grams of net carbs daily, split between three main meals, each low-carb meal would be around 30–35 grams of net carbs.

Best Low-Carb Foods

Below is a list of healthy low-carb foods (including low-carb vegetables) for weight loss, blood sugar balance and more:

Low-Carb Veggies

1. Broccoli

Broccoli is high in antioxidants and beneficial phytonutrients including glucosinolates that fight cancer, plus vitamins C and K, potassium and more.

Net carbs: 3.5

2. Cauliflower

Cauliflower are high in nutrients like vitamin C and phytochemicals including polyphenols, carotenoids, flavonoid, and ascorbic acid that can help prevent inflammation and oxidative stress.

Net carbs: 3.5

3. Mushrooms

Mushrooms provide many important nutrients including selenium, potassium, riboflavin, niacin, vitamin D, proteins and fiber.

Net carbs: 2

4. Peppers

High in vitamin C and shown to have rich polyphenol content that possesses free radical-scavenging activities.

Net carbs: 3.5

5. Chard or collard greens

Swiss chard and collard greens are both excellent source of vitamins A, C and K along with numerous antioxidants that protect against cancer, heart disease vision loss and neurological disorders.

Net carbs: 1–4

6. Asparagus

A natural diuretic that helps reduce swelling and edema, asparagus has been shown to have antioxidant, immunostimulant, anti-inflammatory, antihepatotoxic, antibacterial properties.

Net carbs: 2.5

7. Kale

Considered a “superfood,” kale is a cruciferous veggie that has a high macronutrient and phytochemical content, especially rich in vitamins K, C, A, fiber and carotenoid and glucosinolate antioxidants.

Net carbs: 3.5

8. Spinach

Spinach is one of the best high-fiber, low-carb foods to fill up on, with less than 20 calories per two cup serving. Great source of numerous nutrients including vitamin C, K, A, iron, potassium, calcium and more.

Net carbs: 0.5

9. Green beans

Green beans are a great source of fiber, vitamin C, vitamin K, magnesium, potassium, chlorophyll (which gives them their green color and detoxifying effects) and carotenoids antioxidants.

Net carbs: 4.5

10. Arugula

Arugula are very low in calories and supplies isothiocyanate compounds, which are linked to cancer prevention, immune support and more.

Net carbs: 0.5

11. Leeks or onions

Leeks and onions are both high in fiber, antioxidants and anti-inflammatory, sulfur-containing compounds. These have been linked to protection against carcinogens and protective antimicrobial activities.

Net carbs: 4.5 per 1/2 cup

12. Tomatoes

Tomatoes are one of the best sources of the antioxidant called lycopene, which has been linked to reduced risk of cancer and heart problems, plus high in vitamin C, carotenoids and potassium.

Net carbs: 5

13. Brussels sprouts

Brussels sprouts are a very good source of vitamins C and K, along with phytonutrients that increase antioxidant status and protect DNA from damage.

Net carbs: 4.5

14. Avocado

Avocado is a great source of healthy monounsaturated fat, plus fiber, magnesium, vitamin A and potassium.

Net carbs: 2

15. Turnips

Turnips contains glucosinolates and isothiocyanates and has been shown in studies to have antitumor, antihypertensive, antidiabetic, antioxidant and anti-inflammatory effects.

Net carbs: 6

16. Cabbage

As a member of the cruciferous vegetable family, cabbage has anti-inflammatory properties and is high in vitamin K, vitamin C, folate, manganese and vitamin B6.

Net carbs: 3

17. Carrots

Carrots are a great source of vitamin A, carotenoid antioxidants including lutein and zeaxanthin that protect skin and eye health, plus fiber, vitamin C and vitamin B6.

Net carbs: 4.5 (1 medium carrot)

Eggs and Dairy

18. Cage-free eggs

Eggs are a convenient and delicious way to obtain healthy fats, protein and many nutrients including B vitamins, choline, and even carotenoid antioxidants like lutein and zeaxanthin.

Net carbs: 0

19. Full-fat unsweetened yogurt or kefir

Unsweetened yogurt and kefir are both full of gut-friendly probiotics and minerals including potassium, B vitamins and magnesium.

Net carbs: 11 grams per cup

20. Raw whole milk

Whole milk is a relatively low-carb, high-protein food that also provide important micronutrients like vitamin D, healthy fats, potassium and magnesium.

Net carbs: 12 grams per cup

21. Hard cheese, sour cream and heavy cream

Great sources of healthy saturated fat, B vitamins and more. All are low-carb foods, but very importantly, opt for grass-fed and organic dairy whenever possible, ideally made from raw milk.

Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.

Net carbs: 1–3 per ounce

Meat and Seafood

All meats and fish are high-protein, low-carb foods. Ideally always looking for wild-caught fish and avoid or limit most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.

Fish are a great source of important nutrients, including the long-chain polyunsaturated fatty acids (PUFAs) eicosapentaenoic acid/docosahexaenoic acid (EPA/DHA), also known as omega-3 fatty acids. These are associated with enhanced brain development in children and reduced heart disease risk and protection against cognitive decline.

Grass-fed beef and other fatty red meats like lamb and poultry with the skin on are great sources of protein, fat, B vitamins and trace minerals. Whenever possible opt for grass-fed, pastured animal products which tend to come from healthier animals.

In addition to providing satiating protein and minerals like iron and zinc, conjugated linoleic acid (CLA) is a type of fat found in meat from ruminant animals that has been linked with enhanced immunity and protection against fat accumulation.

22. Salmon

One of the healthiest high-protein low-carb foods available, salmon also supplies you with omega-3 fatty acids and even antioxidants that have anti-inflammatory effects.

Net carbs: 0

23. Haddock

Haddock nutrition features B vitamins and omega-3 fatty acids, while having low levels of mercury.

Net carbs: 0

24. Trout

Trout is an excellent source of protein, niacin, vitamin B12, and omega 3 fatty acids.

Net carbs: 0

25. Halibut

Halibut contains an excellent variety of nutrients, such as vitamin B12, protein and selenium, which may contribute to beneficial health implications for many conditions.

Net carbs: 0

26. Sardines, anchovies and mackerel

Sardines is a high-protein food with heart-healthy fats as well as containing important micronutrients like vitamin B12, selenium and phosphorus.

Net carbs: 0

27. Turkey

Turkey is relatively low in fat and high in protein, plus good source of iron, zinc, phosphorus, potassium and B vitamins.

Net carbs: 0

28. Chicken

Chicken is high in protein, good source of fats if you eat the skin, plus provides iron, zinc, copper and B vitamins.

Net carbs: 0

29. Grass-fed beef and lamb

Grass-fed beef and lamb are healthy protein sources that offer a wide range of concentrated and health-boosting nutrients.

Net carbs: 0

Nuts and Seeds

30. Chia seeds

Chia seeds are a great source of filling fiber and ALA omega-3 fats, plus can help prevent constipation. Also provides antioxidants including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.

Net carbs: 2 per 2 tablespoons

31. Flaxseeds

Flaxseeds are an excellent source of fibers and flax lignans that have potential to help with reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders. Also provides omega-3s, polysaccharides, lignans, phenolic compounds, vitamins A, C, F and E, and minerals.

Net carbs: 0.5 per 2 tablespoons

32. Almonds

Almonds contains monounsaturated fat, fiber, minerals such as magnesium, calcium and copper, vitamin E and phytonutrients. Linked to help managing body weight, glucose regulation, reduced oxidative stress and inflammation, and heart health.

Net carbs: 3 per 1/4 cup

33. Walnuts

Walnuts are a top plant source of omega-3s, plus a good source of bioactive compounds, vitamin E and polyphenols. Have been shown have antioxidant and anti-inflammatory bioactivity, and to offer protection against conditions including cancer, cardiovascular, and neurodegenerative diseases.

Net carbs: 2 per 1/4 cup

34. Pumpkin, sesame and hemp seeds

These seeds are a rich source of protein, polyunsaturated fatty acids, phytosterols, antioxidant vitamins, such as carotenoids and tocopherols, and trace minerals such as selenium and zinc.

Net carbs: 1.5 per 1/4 cup

35. Cashews and Brazil nuts

Cashews and Brazil nuts provide polyunsaturated fatty acids, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant activity.

Net carbs: 1.5 to 5 per 1/4 cup

Oils and Fats

36. Coconut, olive, hemp, flaxseed, walnut or avocado oil

Although these are high calorie, low-carb foods, these oils help to fill you up and keep your hunger in check. They provide a range of fatty acids (saturated and unsaturated) that support neurological health, hormonal health and digestive and heart health.

Net carbs: 0

37. Grass-fed Butter or ghee (clarified butter)

Butter and ghee provide healthy saturated fatty acids, along with vitamins A and E. Ghee can usually be tolerated by those with lactose intolerance or dairy sensitivities.

Net carbs: 0

38. Palm oil

Palm oil is similar to butter and provides healthy saturated fatty acids, along with vitamins A and E.

Net carbs: 0

39. Avocado oil

Avocado oil doesn’t contain any cholesterol or trans fats and are rich in vitamin E. These nutritionally dense fruits also contain vital nutrients like thiamine, riboflavin and vitamin A.

Net carbs: 0

Condiments, Herbs and Spices

40. Herbs (including turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.)

Healthy herbs help to enhance the flavor and aroma of meals with basically zero calories, plus they possess anti-inflammatory properties that protect from diseases. Many have also been shown in studies to have antioxidant, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities.

Net carbs: 0 to 0.5 per teaspoon

41. Hot sauces

Hot sauces are made from peppers that contain essential minerals, antioxidants, and vitamins, including vitamin C and vitamin A. Cayenne pepper, which contains the active compound capsaicin, has been shown to have positive effects on atherosclerosis, metabolic syndrome, diabetes, obesity, and other conditions.

Net carbs: 0.5 per teaspoon

42. Apple cider vinegar

Apple cider vinegar contains the active ingredient acetic acid, which is linked to benefits such as regulation of hunger and blood sugar management. Other vinegars (balsamic, white, red, etc.) are also beneficial but can be higher in carbs, so use in moderation.

Net carbs: 0

43. Cocoa powder (raw and unsweetened)

Cocoa powder is a low-sugar ingredient that adds flavor and antioxidants including polyphenols to healthy “sweets,” smoothies, etc.

Net carbs: 1 per tablespoon

44. Mustard

Mustard seeds contain phytochemicals including isothiocyanate which is linked to cancer prevention. Just avoid high-sugar kinds like honey mustard.

Net carbs: 0 to 0.5 per tablespoon

45. Soy sauce, tamari or coconut aminos

Soy sauce, tamari and coconut aminos add flavor to meals with very little calories, but is high in sodium, so use in small quantities. Also possesses antimicrobial activities and may enhance digestion due to fermentation.

Net carbs: 0. 5 to 5 per tablespoon

Tips for Eating Low Carb

Wondering what types of high-carb foods to avoid when on a low-carb diet?

Because they’re higher in things like added sugar and carbs from flour or thickeners, limiting the foods below will keep your carb intake on the lower end:

• If you’re intending to eat very low carbs, avoid all grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
• Sugar and foods that contain artificial or added sweeteners (honey, cane sugar, coconut sugar, etc.)
• Most commercial fruits and fruit juices (juice is high in sugar, with the exception of lime or lemon juice)
• Most pre-made condiments, sauces or packet mixes, which tend to be high in sugar
• Alcohol, soda and other sweetened drinks
• If you’re looking to drastically reduce carbs (such as following a ketogenic diet), you’ll also want to avoid most dairy products that contain milk. Higher fat, low-carb cheeses are often included even on very low-carb diets because they have very few carbs.

If you’re having trouble remembering which types of veggies are non-starchy, and therefore lower in carbs, here’s a good rule of thumb:

• Most veggies that are grown above ground are considered “non-starchy” and, therefore, have fewer carbs (cruciferous veggies like broccoli, leafy greens, peppers, chard and cabbage for example). Some squashes are also non-starchy, including spaghetti squash and zucchini.
• Veggies grown below the ground, also sometimes called “root veggies,” are usually richer in starch and carbs (like potatoes, carrots, turnips and beets, for example).
• This rule doesn’t work 100 percent of the time. For example, pumpkins grow above ground and are higher in carbs, but it’s a good place to start.

What fruit is lowest in carbs? While most root veggies and fruits aren’t usually considered to be “low carb,” the majority are still very nutrient-rich, low in sugar overall, and good additions to any diet.

For this reason, in moderation you may still want to include the following foods in your diet: berries (like strawberries, blackberries, blueberries or raspberries), tart cherries, cranberries, kiwi, citrus fruits, and melon, along with starch veggies like sweet or purple potatoes, rutabaga, beets, celeriac and parsnips.

What about beans and legumes? These are also not necessarily low carb, but still can be healthy in moderate amounts.

If you do choose to eat legumes or grains, we recommend soaking and sprouting them before cooking, which helps release more of their protein, vitamins and minerals.

Risks and Side Effects

Keep in mind that just because a food or meal is low in carbs doesn’t necessarily mean it’s healthy. In many cases, the quality of the carbs you eat is even more important than the quantity.

For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.

It’s also wise to steer clear of “diet” or “light” foods that have reduced or low fat and artificial ingredients. To make up for lost fat, these products are usually made with extra flour or carbs, thickeners, emulsifiers or artificial sweeteners.

Finally, skip foods made with trans fats or hydrogenated oils, which is mostly junk foods, packaged foods or fast/fried foods.

Final Thoughts

• Low-carb diets can help people lose weight quickly and potentially improve certain health conditions like sugar dependence, brain fog, fatigue, and risk factors for metabolic syndrome or diabetes.
• Here’s a brief list of low-carb foods: non-starchy veggies (like leafy greens or cruciferous veggies), healthy fats like coconut or olive oil, butter and hard cheeses, meat, seafood and eggs. Moderate sources of carbs are nuts, seeds, beans, legumes and some starchier veggies.
• Depending on your overall health and goals, it’s not usually necessary to completely avoid healthy sources of carbs in moderation. These include high-carb, low-fat foods like fruit or starchy veggies.
• In some cases, sprouted or soaked grains and legumes (higher in carbs) can also be included in an otherwise balanced diet that includes lots of low-carb foods.
• What can you do with low-carb foods? Low-carb recipes include ones that can be made without things like added sugars, refined grains or artificial sweeteners, such as protein shakes, smoothies, salads, slow cooker recipes, fajitas, burgers or meatballs, and many more.

The post 50 Best Low-Carb Foods that Are Also Delicious appeared first on Dr. Axe.

“Eat less calories than you burn.” It sounds pretty simple, right? On the CICO (“calories in, calories out”) diet, there’s no need to take protein, fats, carbs or even micronutrients into consideration because the focus is placed exclusively on one thing: calories.

It’s easy to understand why the diet has gained rapid success; it’s simple, easy to follow and lets you eat all of your favorite foods without having to memorize a long list of rules and restrictions.

But although many people swear by the simplicity of the CICO diet, it turns out that healthy weight loss may come down to more than just calories in and calories out. (Learn “how many calories should I eat a day?”) Here’s what you need to know if you’re considering starting the CICO diet.

What Is the CICO Diet?

Although the concept is hardly new, the CICO diet is a popular weight loss method. CICO, meaning “calories in, calories out,” is a diet focused solely on caloric intake. It’s based on the idea that eating less calories than you burn — regardless of where those calories come from — can help you lose weight fast.

Dieters from around the world favor the simple method because it’s super easy to follow and requires making just a few minor tweaks in your current diet pattern.

However, the CICO diet remains a subject of heated controversy. While thousands report massive success in their weight loss endeavors thanks to the easy diet, others point out that it promotes unhealthy and unsustainable eating patterns that could increase the risk of nutritional deficiencies and negative side effects.

Does the CICO Diet Work?

Since the inception of the CICO diet, the Internet has been flooded with testimonials and rave reviews reporting major weight loss by simple calorie cutting. People who claim to have tried just about every fad diet under the sun have posted about how this is the first thing to actually work for them. So does this controversial diet actually live up to the hype?

The CICO diet can definitely help some people lose weight. By reducing your caloric intake and upping your exercise, you expend more calories than you take in, which is essentially the key to successful weight loss.

That being said, there’s much more to consider when it comes to weight loss, and counting your calories just barely scrapes the surface. While there are several benefits to the CICO diet, there are also quite a few downsides, and while counting calories can definitely be an effective strategy for weight loss, there may be some better alternatives to help you drop the weight — and keep it off for good.

Benefits

1. It Can Help Promote Weight Loss

The CICO diet can be effective in its main purpose of promoting weight loss. In order to lose weight, a calorie deficit must be achieved. This means that you need to consume less calories than you expend on a daily basis.

There are a multitude of studies demonstrating that cutting down on your calories can be an effective method for weight loss. In fact, according to a review conducted by the National Institutes of Health, low-calorie diets helped reduce belly fat and lower body weight by an average of 8 percent over a period of three to 12 months.

One pound of fat is equal to about 3,500 calories. By reducing your caloric intake to 500 calories less than the amount you’re burning each day, you can theoretically lose about one pound per week.

2. Losing Weight Can Benefit Health

If you’re overweight, losing even a small amount of weight can have some major benefits when it comes to your health. For example, a 2012 study published in the Diabetes Educator showed that losing just 10 percent of body weight resulted in significant reductions in blood sugar among those with type 2 diabetes. Meanwhile, other studies show that weight loss can reduce risk factors of heart disease, improve symptoms of sleep apnea and even reduce joint pain.

Similarly, a paper published by the Washington University School of Medicine reported that moderate caloric restriction with adequate nutrition may protect against obesity, diabetes, inflammation, high blood pressure, heart disease and even cancer.

Promising research has shown that cutting calories long-term while still providing adequate nutrition can increase longevity in animals, although it remains unclear if the same holds true for humans.

Other potential benefits of long-term caloric restriction include improved heart health, reduced inflammation, decreased oxidative stress and a delay in the onset of age-related disease.

3. It’s Flexible and Easy to Follow

Many people start a new diet only to give it up a few weeks later because it’s overly restrictive and difficult. One of the main reasons that the CICO diet has rapidly gained traction is because it’s simple and allows you to eat whatever you’d like, provided it fits into your daily calorie allotment.

In fact, pizza, pasta and burgers can all fit into the CICO diet, so long as you limit your portion sizes and burn more calories throughout the day than you consume. This makes it an especially appealing option for those who don’t want to follow a strict dietary regimen or stop eating their favorite foods altogether.

Downsides

1. Weight Loss on the CICO Diet May Not Be Sustainable

While the CICO diet may be effective at promoting weight loss, it is likely only a short-term solution. The CICO diet focuses exclusively on limiting your calorie intake rather than building healthy habits, so returning to your normal diet after achieving your weight loss goals could lead to weight regain.

Behavior modification, on the other hand, involves altering certain habits or patterns that may contribute to obesity, such as a lack of physical activity or emotional overeating. Rather than simply counting calories, this approach can help promote lifestyle changes that foster long-term success, and it has been shown to be effective for losing and keeping excess weight off. An example is intuitive eating.

2. The Focus Is on Calories, Not Nutrients

What you eat can have a major impact on your health. Studies show that heart disease, diabetes, certain types of cancer, eye conditions and even some birth defects can be prevented through a healthy diet and lifestyle.

One of the major problems with the CICO diet is that the emphasis is on how many calories you eat rather than the nutrients in your diet. This can lead to some major problems, ranging from protein deficiency to a lack of certain essential nutrients that your body needs, such as calcium, potassium and iron.

Nutritional deficiencies are associated with a host of health problems, such as impaired immune function, neurological problems and osteoporosis.

Instead of focusing solely on the amount of calories you consume, a healthy diet should be well-balanced (with the three macronutrients — carbs, fat and protein — taking up at least 20 percent of the daily calories) and include a wide array of nutrients to ensure you meet your daily needs.

3. There Are Other Factors to Consider

The CICO diet oversimplifies an incredibly complex subject. The truth is that weight loss is multifactorial, and eating too many calories is not always the reason behind overweight or obesity.

Hypothyroidism, for example, is a common contributor to weight gain. Other causes of unintentional weight gain include hormone changes, fluid retention, the use of certain medications, and conditions like Cushing’s syndrome and polycystic ovary syndrome.

Additionally, meticulously counting your calories may not be necessary for everyone. For some people, simply swapping out some carbohydrates for protein foods can promote satiety and aid in weight loss while others may find that setting a regular sleep schedule or minimizing stress levels could be enough to keep their waistlines in check.

How to Follow the CICO Diet

The premise of the CICO diet is simple: Calculate approximately how many calories you need to maintain your weight using a CICO diet calculator or calorie calculator, then determine how much weight you’re aiming to lose per week. Here’s how big your calorie deficit needs to be in order to lose a certain number of pounds per week:

• To lose 1/2 pound per week, aim for a 250-calorie deficit per day
• To lose one pound per week, aim for a 500-calorie deficit per day
• To lose two pounds per week, aim for a 1,000-calorie deficit per day

Subtract this number from your maintenance calories to calculate how many calories you should consume each day. For example, if you need about 2,000 calories to maintain your weight, consuming 1,750 calories each day should theoretically lead to half a pound of weight loss per week while consuming 1,500 calories per day would lead to one pound of weight loss per week.

You can decrease your daily calorie count by either eating less or exercising. If you’re aiming for 1,500 calories per day but burn off 500 on the treadmill, that means that you can actually eat up to 2,000 calories each day to still lose weight.

There are plenty of options for tracking both your intake and physical activity once you get started. Most people choose to use a CICO app or calorie counter; popular choices include MyFitnessPal, Noom and Yazio.

Because the diet is based solely on caloric intake, pretty much any food can fit on the CICO diet, provided it’s within your caloric allotment. That means that you can fill up on cake, pizza and fries — as long as you’re still under your calorie goal for the day.

However, that doesn’t mean that you should be loading up on the junk food. To optimize your diet, you should be including plenty of protein foods plus fiber-rich fruits and vegetables to ensure you’re getting the nutrients that you need, even with a lower calorie intake. Many calorie counting apps also allow you to count your macros like protein, fat and carbs along with select micronutrients to make sure that you’re meeting your needs.

In addition to eating plenty of nutrient-dense foods, make sure that you also minimize your intake of heavily processed and refined foods like baked goods, salty snacks, convenience foods and takeout. These foods tend to be higher in calories, sodium and fat but lower in important nutrients like protein, fiber, vitamins and minerals. Not only do they provide very little in terms of nutrition, but they’ll also likely leave you feeling hungry and craving more.

CICO Diet Modifications

Making a few easy recipe modifications can make it even easier to hit your calorie goals without having to give up your favorite foods. Fortunately, lowering the calorie count of your recipes is easier than it sounds. Here are a few ways that you can turn high-calorie guilty pleasures into CICO diet-friendly dishes:

• Pizza: Reduce the amount of cheese per slice, load up on the veggies and try a flour-free cauliflower crust instead.
• Pasta: Use a spiralizer to make veggie-based noodles out of zucchini, carrots or spaghetti squash, or experiment with calorie-free shirataki noodles.
• Rice: Grate some steamed cauliflower to mimic the taste and texture of rice in your favorite dishes. You buy frozen cauliflower rice and sauté it for a few minutes
• Burgers: Swap your bun for a lettuce wrap, and limit high-calorie toppings like cheese and sauces.
• Chips: Instead of snacking on potato chips, try baking your own veggie chips using kale, carrots or radishes.
• Mashed potatoes: Cut calories by using cauliflower or turnips in place of potatoes for this classic dish.
• Ice cream: For a low-calorie way to satisfy your sweet tooth, try blending frozen bananas to make a homemade soft serve.

Precautions

Focusing solely on cutting calories can lead to many potential problems, including nutritional deficiencies. Be sure to include a wide variety of healthy foods in your diet and monitor your micronutrients carefully to prevent adverse side effects.

Symptoms like fatigue; changes in skin, hair or nails; numbness; irritability; or bleeding gums can all be signs of nutrient deficiencies. If you experience these or any other negative symptoms, consult with your doctor or dietitian.

Additionally, dropping your caloric intake too low can lead to starvation mode, a condition that can slow down metabolism and stop weight loss altogether. It’s generally recommended not to dip below 1,200 calories per day, although this number might be higher depending on your size and gender. Make sure you’re eating enough and avoid cutting your calories too low to avoid going into starvation mode.

Final Thoughts

• For some people, the CICO diet can help promote weight loss, which can come with many health benefits. The diet is also easy to follow and flexible.
• On the other hand, focusing exclusively on caloric consumption may not be sustainable, can lead to nutrient deficiencies and doesn’t take into account the many other factors that play a role in weight loss.
• Use a CICO calculator to estimate how many calories you need for weight maintenance, then subtract 250–1,000 calories per day to create a calorie deficit and lose between half a pound to two pounds weekly.
• Ideally, however, calorie counting should be used in conjunction with a nutritious, well-balanced diet and positive behavior changes to foster a healthy lifestyle.

The post CICO Diet (Calories In & Calories Out): Does It Work? appeared first on Dr. Axe.

What you grab at the grocery store can have a huge impact on overall health. In fact, while loading your cart up with refined grains, sugary drinks and processed foods can increase inflammation and tank energy levels, filling up on healthy, healing foods can help keep you feeling your best and protect against chronic disease.

The healing foods diet is designed to heal the body and improve health by encouraging the consumption of nutritious, whole foods like fruits, veggies and healthy fats.

Plus, this simple eating pattern is a great way to ensure you supply your body with a steady stream of the nutrients you need to help prevent nutritional deficiencies in your diet.

Healing Foods Diet Principles

The healing foods diet is an eating plan that focuses on replacing refined, processed and inflammatory ingredients in your diet with nutritious, whole food alternatives to promote better health.

The diet includes a few simple steps that involve making some simple switches in your diet. Best of all, unlike other diets with extensive, complicated rules and regulations, the healing foods diet relies on three basic principles:

1. Swap out Unhealthy Fats

Trading unhealthy fats for healthier options is one of the key components of the healing foods diet.

This is because unhealthy fats, such as hydrogenated and partially hydrogenated oils, trans fats and refined vegetable oils, can cause chronic inflammation and may contribute to conditions like heart disease, stroke, diabetes and cancer.

Healthy fats, on the other  hand, are essential for everything from hormone production to cancer prevention, brain development and weight loss.

2. Change the Meats You Eat

Selecting sustainable sources of meat not only helps support ethical farming practices and minimizes your environmental impact, but it may also be better for your health as well.

For instance, grass-fed beef is significantly higher in heart-healthy omega-3 fatty acids than grain-fed varieties and is also richer in conjugated linoleic acid, a type of fatty acid that has been associated with a multitude of health benefits.

Similarly, wild-caught fish is lower in calories, higher in important minerals and less likely to be contaminated by harmful toxins than conventional farmed fish.

3. Remove Refined Sugars and Grains

During processing, refined grains are stripped of many important vitamins and minerals, producing a final product high in calories, carbs and sugar but lacking in essential nutrients.

White rice, pasta and noodles are a few examples of refined grains that are low in the important micronutrients that your body needs. Swapping these foods out for healthy whole grain alternatives is a great way to squeeze some extra vitamins and minerals into your diet to support healing.

Related: Improve Your Diet & Health with a Clean Eating Meal Plan

Benefits

1. Decreases Inflammation

Acute inflammation is a normal part of the immune process that helps protect the body against foreign invaders. Chronic inflammation, on the other hand, can contribute to conditions like heart disease, obesity and diabetes.

While some foods can increase markers of inflammation, others can help fight inflammation and aid in the prevention of chronic disease.

Plant-based foods like fruits and veggies, in particular, are linked to lower levels of inflammation in the body.

2. Improves Heart Health

As the leading cause of death around the world, heart disease accounts for around 31.5 percent of deaths globally.

Making a few simple swaps in your diet and filling up on heart-healthy foods as part of the healing foods diet is a simple way to reduce the risk of heart disease to keep your heart healthy and strong.

Healthy fats, high-fiber foods and antioxidant-rich fruits and veggies are all plentiful on the healing foods diet and can help protect against conditions like high blood pressure, heart disease and stroke.

3. Stabilizes Blood Sugar

Sustaining high blood sugar levels can be detrimental to overall health. Not only can it worsen diabetes symptoms and cause serious side effects like vision loss and nerve damage, but it can also lead to a condition known as insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells. When you load up with lots of high-carb, sugary foods, it increases levels of both blood sugar and insulin.

Over time, maintaining high levels of insulin in the blood can impair your body’s ability to use it efficiently, spiking blood sugar levels and throwing hormones out of whack.

Not only is the healing foods diet low in unhealthy ingredients that can contribute to insulin resistance, but it’s also rich in high-fiber, nutrient-dense foods to support better blood sugar control.

4. Rich in Minimally Processed Ingredients

Shockingly, some studies estimate that nearly 58 percent of total daily calories in the average American diet come from ultra-processed foods. These foods are stripped of their nutritional value and associated with a long list of health issues, including heart disease, cancer and even death.

All foods included on the healing foods diet are minimally processed. This helps maximize their nutrient content and reduces the risk of adverse health effects associated with other processed ingredients.

5. Prevents Nutritional Deficiencies

In addition to promoting healing with whole foods, the healing foods diet also ensures you get the important vitamins, minerals and antioxidants your body needs to support overall health.

Nutritional deficiencies can cause a slew of negative symptoms, including low energy levels, fatigue, anemia, bone loss and brain fog.

Filling your plate with a variety of foods that promote healing as part of the healing foods diet helps provide important vitamins and minerals to prevent nutritional deficiencies.

What to Eat

The healing foods diet is rich in nutritious whole foods, including fruits, veggies, nuts, seeds, legumes and healthy fats. While a plant-based diet is primary, grass-fed meat, wild-caught fish and organic poultry are also permitted as part of the plan, along with an assortment of healthy condiments, herbs and spices.

Here are a few ingredients you can enjoy as part of the healing foods diet:

• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

Foods to Avoid

Just as important as filling up on the right foods on the healing foods diet is limiting your consumption of unhealthy, pro-inflammatory ingredients.

Not only are these foods typically high in calories, sodium and added sugars, but they can also contribute to the development of chronic disease.

Here are a few foods you should restrict as part of the healing foods diet:

• Refined grains: white rice, pasta, white bread, breakfast cereals
• Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
• Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
• Conventional meat and poultry
• Farmed fish
• Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

Recipes

Whether you’re a professional chef or kitchen novice, there are tons of options to enjoy the variety of foods included on the healing foods diet.

Here are a few nutritious and delicious recipes you can use to help get you started:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Moo Shu Chicken Lettuce Wraps
• Crustless Spinach Quiche
• Grilled Honey Glazed Salmon
• Vegan Paleo Apple Fritters

Conclusion

• The healing foods diet is a simple eating plan that involves limiting consumption of refined grains, added sugars, unhealthy fats and processed ingredients.
• Instead, the diet encourages nutritious, whole foods, including fruits, veggies, legumes, healthy fats, organic meats and healing herbs and spices.
• Filling up on these healthy ingredients can reduce inflammation, protect against heart disease, stabilize blood sugar levels and prevent nutritional deficiencies.
• These healing foods could also potentially aid in the prevention of chronic conditions, including heart disease, stroke, diabetes and cancer.

The post Dr. Axe’s Healing Foods Diet (What to Eat & What to Avoid) appeared first on Dr. Axe.

According to recent research, at least one in three Alzheimer’s disease cases worldwide is preventable. One of the closest things we know of to a natural Alzheimer’s treatment is a healthy, anti-inflammatory diet. That’s because foods like vegetables, fruit, nuts and fish are high in antioxidants, healthy fats and other phytochemicals that help protect the brain from disease.

According to many studies, the Mediterranean and DASH diets have the ability to slow aging and cognitive decline in older adults. For years, both of these diets have been considered two of the best for protecting against diseases related to aging, inflammation and oxidative stress. For example, many studies have found that the Mediterranean diet and DASH diet can be helpful for lowering adults’ risk for high blood pressure, high cholesterol, cardiovascular disease, diabetes, obesity, PCOS and a number of age-related neurological conditions.

Given the anti-aging effects that these two diets have to offer, it’s no surprise that elements of both are now being combined in order to boost mental/cognitive health in those who are most susceptible.

What Is the MIND Diet?

The MIND diet — short for the Mediterranean-Dash Intervention for Neurodegenerative Delay diet — is a healthy eating plan that has the goal of lowering your risk for cognitive disorders, like Alzheimer’s disease and dementia.

The MIND diet (also sometimes called the Med-DASH plan) was first introduced in 2016. It is based on principles of both the Mediterranean diet and the DASH diet (which stands for Dietary Approaches to Stop Hypertension, or in other words high blood pressure diet). The DASH diet and Mediterranean diet have both been named at one time the “#1 best overall diet” in the United States by U.S. News and World Report.

What does the MIND diet consist of? Just like the two eating plans it combines, the MIND diet includes lots of “brain foods” that boost focus and memory — such as leafy greens, berries, nuts, olive oil and fatty fish. Examples of MIND diet recipes might include salmon cooked in olive oil with wilted greens and quinoa or oatmeal topped with almonds and blueberries.

MIND Diet Benefits

Studies show that MIND diet benefits include:

• Reducing oxidative stress/free radical damage
• Helping lower inflammation
• Protecting against dementia, cognitive decline and Alzheimer’s disease
• Protecting against other chronic health problems that are common among aging adults, such as heart disease, weight gain and metabolic syndrome
• Improving blood sugar
• Lowering risk for obesity
• Improving mobility and quality of life

How the MIND Diet Can Help Reduce Dementia and Alzheimer’s Risk

The MIND diet is valued most for its ability to support brain function and reduce neurodegeneration (the progressive loss of structure or function of neurons, including death of neurons).

A 2015 study published in Alzheimer’s and Dementia (the journal of the Alzheimer’s Association) that followed over 900 adults found that those who ate in a similar way to the MIND diet had a 53 percent lower risk of developing Alzheimer’s disease compared to the adults who ate very differently than the MIND diet. Another positive finding was that adults didn’t have to stick to the MIND diet perfectly or be very strict with themselves to see real benefits. Even those who only “moderately” followed the MIND diet were found to have about a 35 percent reduced risk for Alzheimer’s disease, on average.

Another study found that the “difference in decline rates for being in the top tertile of MIND diet scores versus the lowest was equivalent to being 7.5 years younger in age.” This suggests that the MIND diet substantially slows cognitive decline with age.

The brain is very susceptible to the effects of oxidative stress, especially as someone ages. This is partially responsible for loss of memory, learning capacity, mood stabilization, etc. What is one food that fights dementia and protects the aging brain? There are actually a number of foods that have been shown to help support memory and brain function, especially those high in protective antioxidants, such as strawberries and blueberries (which contain flavonoids like anthocyanidins), olive oil, dark chocolate, and green tea (which contain polyphenols).

For example, according to the large study called the Nurse’s Healthy Study, anthocyanidins and flavonoids found in plant foods like berries are associated with slower rates of cognitive decline. This particular study found that frequent berry consumption may help delay cognitive aging by up to 2.5 years.

Researchers believe that high-antioxidant foods included in the MIND diet positively impact learning, memory and cognition. Here are some of the reasons why:

• They protect aging neurons against the negative impact of stress-related cellular signals, increasing the capacity of neurons to maintain proper functioning during aging.
• A key component of the MIND diet, green leafy vegetables like kale or spinach, are believed to protect the brain because they contain high levels of compounds that fight oxidative stress. Antioxidants found in dark leafy greens include lutein, zeaxanthin, phenols and flavonoids.
• The MIND diet encourages consumption of healthy fats that fuel the brain, such as fish like salmon and certain nuts/seeds like walnuts or flaxseed that contain omega-3 fatty acids. Omega-3s have anti-inflammatory properties that support the neurological and immune systems, and healthy fats in general (including some cholesterol) are important for brain health because they help form neuron connections and also help manage levels of blood glucose (sugar).
• Foods that are brightly colored — like carrots, tomatoes, kale and sweet potatoes, which all contain carotenoid antioxidants — may help prevent the formation of beta-amyloid plaques in the brain. Beta-amyloids are proteins that can build up in the brain, forming plaque deposits and neurofibrillary tangles that are thought to contribute to the degradation of the nerve cells. Production and accumulation of beta-amyloids in the brain are now believed to be a major contributing factor to Alzheimer’s disease.

A 2023 study published by the American Academy of Neurology examined how diet affects Alzheimer’s and dementia symptoms, specifically looking at the effects the Mediterranean and MIND diets on Alzheimer’s symptoms. Researchers did this by analyzing postmortem brain tissue of older adults for deceased people with dietary information collected through a food frequency questionnaire.

They concluded: “The MIND and Mediterranean diets are associated with less postmortem AD pathology, primarily beta-amyloid load. Among dietary components, green leafy vegetables inversely correlate with AD pathology.”

Or, as CNN put it: “People who consumed foods from the plant-based Mediterranean and brain-focused MIND diets had fewer of the hallmark signs of Alzheimer’s — sticky beta-amyloid plaques and tau tangles in the brain — when autopsied, a new study found.”

Foods to Eat

What can you eat on the MIND diet? It’s largely considered a plant-based diet. The MIND diet emphasizes these healthy food groups:

• Vegetables, especially leafy greens like spinach, kale, etc.
• All other fresh vegetables are also included, such as cruciferous veggies like broccoli, Brussels sprouts, peppers, tomatoes, carrots, mushrooms, green beans, etc.
• Fresh fruit, especially all types of berries, including strawberries, blueberries, raspberries, blackberries, cherries, cranberries, etc.
• Nuts and seeds, such as walnuts, almonds, chia seeds and flaxseeds
• Beans and legumes, such as chickpeas, black beans, lentils, etc.
• 100 percent whole grains, such as oatmeal, quinoa, brown rice, barley, farro, 100 percent whole-wheat breads, etc.
• Fish, particularly wild-caught, fatty fish like like salmon, sardines, halibut, trout, tuna and mackerel, which are the best sources of omega-3 fats
• Lean meats like poultry, ideally that are pasture-raised and not breaded or fried
• Olive oil, which is used as the “main cooking oil” and can also be drizzled over salad, veggies, etc.

In addition to the foods above, the MIND diet allows room for about one glass of wine per day (ideally red wine, which is higher in the antioxidant called resveratrol), as well as treats like sweets in moderation.

Are eggs allowed on the MIND diet? What about the MIND diet and dairy? Eggs are not specifically mentioned in the book “The MIND Diet,” however many experts believe that eggs can be included in a healthy, balanced eating plan that supports brain health. That’s because eggs are capable of supporting cognition, according to certain studies. They are nutrient-dense and a great source of B vitamins, choline, carotenoids like lutein and more. Eggs are also versatile, inexpensive, and a good source of healthy fats and protein.

Dairy is another food group that is not discussed in great length in the MIND diet book. It’s recommended that full-fat dairy products be limited to small quantities, such as one ounce of cheese one to two times per week. Many health authorities recommend consuming fermented dairy products, such as unsweetened yogurt or kefir, due to their beneficial supply of probiotics, minerals like calcium and many other nutrients. Dairy foods are also included in the Mediterranean diet, and low-fat dairy products are encouraged on the DASH diet.

Foods to Avoid

Now that you know which foods to eat on the MIND diet, let’s talk about foods you want to limit.

Foods to avoid on the MIND diet include:

• Most types of red meat, such as beef, pork and lamb — it’s recommended that red meat be consumed no more than one to three times per week
• Butter and margarine (olive oil is encouraged instead)
• Cheese/full-fat dairy products
• Sugary snacks/sweets and sweetened beverages, including soda, ice cream, cookies, brownies, donuts, candy, etc.
• Fast foods, fried foods and packaged foods
• Any food that contains trans fats or hydrogenated fats and most foods with saturated fat

Many of these are known to be foods that raise your Alzheimer’s risk. Regarding whether saturated fat should be limited, this remains a controversial topic. There’s some evidence that high intake of saturated fat and trans fats may increase the risk for neurological conditions. However, overall findings about fat intake and risk for dementia/Alzheimer’s have not been consistent. Certain studies have also found that intakes of total fat, animal fat and dietary cholesterol are not associated with Alzheimer’s disease risk.

It’s recommended that you limit these less favorable foods on the MIND diet to these servings per week:

• Sweets — less than 3–5 servings per week.
• Butter and Margarine — Up to 1 tablespoon per day.
• Red Meat — Less than 3–4 servings per week.
• Whole Fat Cheese —Up to several servings per week or less.
• Fried Fast Foods — Less than 1 serving per week.

MIND Diet Meal Plan

The focus of the MIND diet is whole foods that are nutrient-dense. The best nutrient-dense foods are minimally processed, additive-free, ideally organic and often plant-based/vegetarian. The MIND eating plan is overall relatively low in total fat, especially saturated fat and cholesterol for the most part, and includes lots of fiber from fruits, vegetables and whole grains.

As part of the MIND diet eating plan, incorporate the foods below, which are high in carotenoids, flavonoids and other phytochemicals, into as many meals as possible:

• Berries
• Pomegranate
• Acai
• Green tea and other teas, plus coffee
• Currants
• Tart cherry juice
• Dark cocoa
• Winter squash or butternut squash
• Carrots and carrot juice
• Sweet potato
• Tomatoes
• Onions
• Artichokes
• Pumpkin
• Spinach
• Plantains
• Kale
• Collard/turnip greens
• Citrus fruits (grapefruit, oranges and tangerines)
• Cantaloupe
• Red peppers
• Papaya
• Red wine

Aim to have these number of servings of the healthy MIND diet food groups listed above:

• Several servings of vegetables per day, especially leafy greens, which should ideally be eaten daily.
• Berries at least several times per week (aim for 4–5 weekly servings).
• Fatty fish 2–3 times per week.
• Poultry 2 or more times per week.
• At least several servings of nuts and beans/legumes per week (aim for 3–5 weekly servings).
• Whole grains on a regular basis, up to several servings per day.
• Olive oil just about daily, used as the main cooking oil and source of fat.

Here are ideas for making healthy MIND diet recipes:

• Berry green smoothies made with superfoods like spinach, blueberries, flaxseeds and almond milk.
• Salmon and kale salad with pomegranates, almonds, sliced oranges and fennel.
• Roasted red pepper chicken with sweet potatoes and broccoli drizzled with olive oil.
• Hummus served with eggplant, olive oil, roasted red peppers and whole grain pita.

Is it possible to follow a vegetarian MIND diet? Yes, you can stick to the MIND diet if you’re vegetarian by getting protein from beans, legumes, whole grains, nuts, seeds and perhaps fish if you consume fish.

MIND Diet vs. Mediterranean Diet vs. Keto Diet

Because the MIND diet is based partially on the Mediterranean diet, the two have many things in common, such as emphasis on eating lots of plant foods, making olive oil and nuts the primary sources of fat, and having wine in moderation.

What are some differences among these two diets? The MIND diet puts added emphasis on veggies like dark leafy greens, fruits like berries, beans, fish and poultry. It also limits dairy, which is included in both the Mediterranean diet and DASH diet. Overall there is not much of a difference between the two plans, however many associate the Mediterranean diet with more ethnic foods like hummus, olives, whole wheat pita, tabouli, etc. The MIND diet is a bit more inclusive and puts equal value on different whole grains like brown rice, oats, legumes, etc.

While both have been shown to have anti-inflammatory effects and support weight loss, the MIND diet and ketogenic diet are considerably different. The keto diet is a high-fat, low-carb diet, while the MIND diet is basically the opposite: a higher-carb, high-fiber diet that includes moderate amounts of mostly unsaturated fats.

Some major differences between the two:

• The keto diet excludes all whole grains, fruit (with the exception of about 1/4 berries per day), legumes/beans (with the exception of about 1/4 berries per day) and any added sugar.
• It also emphasizes high consumption of healthy fats, which provide about 75 percent or more of calories, from foods like coconut oil, butter, ghee, olive oil, eggs, nuts, avocado and fattier cuts of meat.
• The MIND diet may be a better option to follow lon -term, but the keto diet is more likely to lead to substantial weight loss, often quickly.

Risks and Side Effects

There are not many risks involved with the MIND diet, although it’s best to tell your doctor about any major dietary changes you plan to make if you’re currently being treated for a chronic condition.

If you choose to follow the MIND diet meal plan, remember that you don’t need to adhere to the diet perfectly to improve your health, so try to take a long-term approach to sticking with the diet. Of course, in addition to following a nutrient-dense diet to protect your brain, it’s also wise to reduce your risk for cognitive disorders by avoiding the “main seven risk factors for Alzheimer’s disease,” which include:

• Diabetes
• Mid-life hypertension
• Mid-life obesity
• Physical inactivity
• Depression
• Smoking
• Low educational attainment

Final Thoughts

• The MIND diet is short for the Mediterranean-Dash Intervention for Neurodegenerative Delay diet. It’s a healthy eating plan that has the goal of lowering the risk for cognitive disorders, like Alzheimer’s disease and dementia.
• The diet combines principles of both the Mediterranean diet and the DASH diet (which stands for Dietary Approaches to Stop Hypertension).
• The MIND diet meal plan emphasizes these healthy food groups: vegetables, fruit (especially berries), nuts/seeds whole grains, olive oil, fish, beans, poultry and wine. These foods are anti-inflammatory and protective due to their high levels of antioxidants, phytochemicals like phenols and flavonoids, fiber, trace minerals, and omega-3s.
• MIND diet recipes do not use the following foods, which have been linked in certain studies to increased risk for cognitive disorders and therefore are limited or avoided on the diet: butter and margarine, cheese, red meat, fried foods and processed foods, sweets and sugary beverages, trans fats, and most saturated fats.

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The meaning of macrobiotic is “great life.” The core concepts central to the macrobiotic diet, including the Traditional Chinese Medicine belief balancing yin and yang both within the body and one’s environment, date back many centuries in ancient Eastern traditions. Proponents of macrobiotic eating approaches have long encouraged people to eat natural, whole foods that not only support the health of their bodies, but also the ecosystem and natural order of life.

As a “counter-culture” eating approach, macrobiotic diets became trendy in the U.S. during the 1960s because they encouraged living with more harmony, practicing a positive mind-set, and viewing food as much more than just simply calories or fuel.

Although every person reacts differently to different dietary approaches, evidence shows that macrobiotic-style diets can help improve heart health, lower inflammation and support a healthy body weight well into old age.

What Is a Macrobiotic Diet?

The macrobiotic diet is a plant-based diet rooted in yin-yang theory that stems from Asia. According to macrobiotic theory, balancing yin and yang is accomplished through eating a mostly vegetarian, low-fat diet with a balance of different macronutrients (proteins, carbs and fats), foods that have different energetic qualities, and a wide range of vitamins and minerals from plants. This approach to eating is believed to best support agriculture, local farming, digestion and even mental well-being.

Other recommendations for eating a macrobiotic include buying locally grown produce, purchasing organic foods that are not treated with chemical pesticides, eating foods that are in-season, consuming mostly fresh and raw foods, and emphasizing plant foods over meat, dairy and other animal products.

Most macrobiotic diets emphasize consumption of a wide variety of plant foods, which means these diets tend to be relatively high in carbohydrates (such as the SCD diet). However, because refined sugar and processed/packaged foods are not part of the macrobiotic plan, these carbohydrates are “complex,” great sources of dietary fiber, and chock-full of antioxidants and other nutrients.

Although there are many different varieties of macrobiotic diets eaten around the world, most have roughly the following breakdown:

• 50+ percent of calories coming from complex carbohydrates (sometimes even up to 80 percent), 15 percent to 30 percent healthy fats, and 10 percent to 20 percent proteins. Even though carbs are eaten in high quantities, refined carbs like processed grains and sugar are avoided.
• A high proportion of the carbs in macrobiotic diets (around 25 percent to 30 percent of total calories) comes from fresh or cooked vegetables. This is a very high percentage considering how low-calorie vegetables naturally are.
• Complex carbs, such as brown rice, barley, millet, oats and organic (non-GMO) corn are also frequently eaten, making up about 30 percent to 40 percent of total calories.
• Many also get about 5 percent to 10 percent of their calories from legumes or beans, often the types that are fermented like tempeh, miso or tofu.
• Sea vegetables are a staple in most macrobiotic diets, making up about 5 percent to 10 percent of total calories.
• A small percentage, about 5 percent of calories, tend to come from fish or seafood (usually consumed several times per week on average).

You might notice that macrobiotic diets have a lot in common with the famous Okinawa Diet, which isn’t surprising considering both have similar roots in Asian cultures. The Okinawa Diet is named after the largest island in the Ryukyu Islands in Japan and is consumed by some of the healthiest, longest-living people in the world.

In fact, Okinawa has been coined one of the world’s Blue Zones, where people have the highest odds of living past 100 years. The average life expectancy in the United States is 76.4 years, but it’s 84.6 years in Japan (higher for women compared to men).

Health Benefits

1. High in Essential Nutrients and Shown to Help Reduce Inflammation

In 2015, the School of Public Health at the University of Memphis released findings from a study investigating the anti-inflammatory and anti-cancer potential of macrobiotic diets. The study compared the nutrient composition of a macrobiotic diet plan compared to national dietary recommendations (RDA) based on the National Health and Nutrition Examination Survey (NHANES).

A key comparison was assessing which approach scored high on the dietary inflammatory index (DII), in addition to comparing levels of total calories, macronutrients and 28 micronutrients.

Findings showed that the macrobiotic diet plan had a lower percentage of energy from fat, higher intake of dietary fiber and higher amounts of most micronutrients. Nutrients in the macrobiotic diet often met or exceeded RDA recommendations, with the exception of vitamin D, vitamin B12 and calcium.

Based on DII scores, the macrobiotic diet was found to be “more anti-inflammatory compared to NHANES data,” and the researchers concluded that overall findings indicated potential for disease prevention when following a macrobiotic eating approach.

2. May Help Improve Heart Health

Certain studies have found evidence for macrobiotic-style diets supporting cardiovascular health — in particular lowering serum lipid levels and lowering blood pressure levels. This isn’t surprising considering how many high-antioxidant, anti-inflammatory foods are encouraged in a macrobiotic diet.

For example, the macrobiotic diet is rich in dietary fiber, including all sorts of high-fiber foods, such as veggies, beans and unprocessed ancient grains. Eating plenty of fiber has been correlated with improvements in cardiovascular disease risk factors through multiple mechanisms, including lipid reduction, body weight regulation, improved glucose metabolism, blood pressure control and reduction of chronic inflammation.

3. Can Help Support a Healthy Weight and Relationship to Eating

Much like those eating the Okinawa way, proponents of the macrobiotic diet focus not only on eating the right foods, but also eating them in the right amounts. Eating mindfully, slowing down and savoring meals, paying attention to physical sensations (also called biofeedback), and thoroughly chewing food are all emphasized in the macrobiotic diet.

This approach can help you better manage how much you eat, give you more enjoyment from having less, teach you to avoid emotional eating out of boredom or other negative feelings, and achieve satiety more easily. Rather than trying to lose weight just by eliminating many foods or consuming less, which can lead you to feel overly hungry and deprived, eating mindfully and choosing foods wisely can help you feel more in touch with your body’s needs.

4. Very Low in Sugar, Gluten and Packaged Foods

Like other whole food-based diets that eliminate junk foods, packaged products, bottled drinks, fried foods and fast foods, the macrobiotic diet is very low in sugar, empty calories and artificial ingredients. This makes it a very nutrient-dense diet, high in things like vitamin C, vitamin E and fiber but overall low in calories.

It can also be potentially beneficial for those with food allergies since it eliminates common allergens that can cause indigestion, such as dairy products, almost all gluten and nightshades. However, one drawback and point of critique is that macrobiotic diets tend to include lots of salty, high-sodium foods, mostly from things like soy sauce, fermented soy products and sea veggies.

5. May Be Able to Help Prevent Cancer

Although diet is only one piece of the total puzzle when it comes to preventing cancer, and results vary from person to person, research suggests that consuming a macrobiotic diet can help lower the risk for cancer partly by providing high levels of antioxidants and phytoestrogens.

A 2011 report published in the Journal of Nutrition stated, “On the basis of available evidence and its similarity to dietary recommendations for chronic disease prevention, the macrobiotic diet probably carries a reduced cancer risk.” Women consuming macrobiotic diets tend to have modestly lower circulating estrogen levels, which has been tied to a lowered risk of breast cancer.

Macrobiotic diets provide high amounts of phytoestrogens from foods like fermented soy products and sesame seeds, and these may help regulate production of natural estrogen by binding to estrogen receptor sites. While too much estrogen comes with its own risks, in the case of women over the age of 50 who naturally experience decreased levels during menopause, extra estrogen from their diets might help decrease cancer risk, among other benefits.

Foods to Eat

Foods that are considered macrobiotic include:

• All sorts of fresh vegetables other than nightshades, especially daikon radishes, cooked or fresh leafy greens like bok choy, cabbage, mushrooms, scallions, leeks, broccoli, carrots, beets, various squash varieties, watercress, and cauliflower
• Fresh herbs, including ginger, garlic, cilantro, etc., plus soy sauce, tamari, fish sauce, brown rice syrup, and honey for sweetening or flavoring
• Sea vegetables/seaweeds
• Beans and legumes, tofu, tempeh, adzuki beans, black beans, and edamame
• Nuts and seeds, including sesame, pumpkin, almonds and cashews
• Ancient, unprocessed grains — this includes all types of rice (especially brown), millet, barley, buckwheat, amaranth, quinoa, rye, oats and organically grown corn
• Noodles made from brown rice, soba and other grains
• Miso or fermented soy condiments (and miso soup)
• Unrefined oils made from things like sesame or pumpkin seeds
• Tea, such as green, black, jasmine, white, oolong, bancha, dandelion, herbal, etc.

Foods to Avoid

Here are the foods to steer clear of on a macrobiotic diet:

• Packaged and processed foods
• Diary products
• Meat
• Eggs
• Refined sugar and sweeteners
• Chocolate or cocoa products
• Most fruits, especially tropical fruits
• Coffee
• Strong or hot spices
• Nightshade vegetables: This includes avoiding dark-colored veggies, such as eggplant, tomatoes, potatoes and peppers. How come, you might be wondering? Although nightshades are not a problem for a high percentage of people, some experience digestive symptoms when consuming these foods, including allergies, leaky gut symptoms and autoimmune reactions. However, eliminating these veggies across the board is one common critique of the macrobiotic diet since many feel this isn’t necessary for most otherwise healthy people.

Diet Plan Tips

• Cook fresh foods at home more often, especially over a gas stove, reducing the amount of leftovers and microwaved, frozen or canned food you consume.
• Make plants the center of your meals, only consuming fresh, wild seafood (and especially meat or dairy) in limited quantities.
• Aim to eat a variety of colored fruits and veggies every day, since different colors indicate different antioxidants.
• Drink plenty of clean water and tea, avoiding sweetened drinks, alcohol and caffeine.
• Try to thoroughly chew foods in order to improve digestion and also slow down during meal times. You should ideally aim for up to 25–50 chews according to macrobiotic diet theory.
• Use glass to store food and water instead of plastic products.

Recipe Ideas

• For breakfast: a green smoothie, brown rice porridge with nuts and seeds, or a savory, traditional breakfast of miso soup, veggies and legumes.
• For lunch: miso soup with sea vegetables, a small amount of wild fish, sautéd vegetables and a serving of unprocessed grains, such as brown rice. Tea can also be consumed throughout the day.
• For dinner: similar to lunch, such as soup with soba noodles and veggies, fermented beans or tempeh for protein with seaweed salad, or a stir-fry made with veggies, grains, nuts and seeds.

Macrobiotic Diet vs. Paleo Diet

• The Paleo diet is modeled after what our ancient ancestors are believed to have eaten thousands of years ago, meaning only natural foods that could have been found within their local environments.
• Because both the macrobiotic diet and paleo diet emphasize eating organic, non-processed, local and seasonal foods, the two diets have some underlying principles in common — however, certain foods also differ between the two approaches.
• One of the biggest differences between macrobiotic and paleo diets is that macrobiotic diets are plant-based, sometimes even completely vegetarian or vegan. People eating a macrobiotic diet get their protein from plant foods like tofu, legumes, beans, whole grains, nuts, seeds and occasionally some seafood.
• The Paleo diet tends to include more animal proteins, including meat, fish, eggs and poultry. Both approaches, however, avoid dairy products and all processed vegetarian proteins (such as soy isolate or synthetic protein powders).
• The Paleo diet also eliminates all beans, legumes and grains for the most part, while the macrobiotic diet encourages these foods. However, both diets reduce or eliminate added sugar, synthetic additives, artificial ingredients, refined oils, fried foods, and sometimes common allergens like nightshade veggies and gluten.

Risks and Side Effects

Although the macrobiotic diet is considered one of the most popular alternative or complementary dietary approaches to treating chronic diseases, including cancer, few studies have been able to actually prove its effectiveness in disease prevention or management. Therefore, more research is still needed before drawing conclusions about this diet’s healing benefits. According to some experts, there are concerns regarding the treatment of cancer with dietary approaches, such as macrobiotics, including:

• Patients potentially delaying conventional treatments and doctor visits
• Possibly developing nutritional deficiencies that hinder immune function, such as consuming too little vitamin D, calcium and protein
• Consuming too little calories in general, which can cause muscle loss and fatigue — these can be worsened due to low iron and B vitamin levels

Some also find that macrobiotic diets have social limitations (due to strict adherence to this diet) that make them hard to follow. In addition, macrobiotic ingredients can be difficult to source, and salt intake on this diet plan is considered too high by some. There’s also disagreement about over the need to eliminate most fruits, including all tropical fruits.

These are all valid arguments and should be weighed against your personal preferences, beliefs and the state of your overall health. If you have an existing condition, such as heart disease or cancer, or you take medications, it’s a good idea to get a professional opinion if you start any new way of eating and experience any negative signs or symptoms.

Final Thoughts

• A macrobiotic diet is an eating approach that stems from Asian traditions that emphasize consuming mostly plant-based (vegetarian) proteins, low amounts of animal foods and fats, and a balance of different micro- and macronutrients that support yin-yang energy balance in the body.
• Macrobiotics hold true that foods that have different energetic qualities and a mostly plant-based diet are good for health (especially the digestive system) and also the ecosystem. Emphasizing local, seasonal, fresh plant foods is believed to support agriculture, local farming and mental well-being. It might also support heart health, promote longevity and offer protection against cancer.
• Important practices when eating a macrobiotic eating include buying locally grown organic produce, cooking often at home, avoiding packaged foods, eating fermented and raw foods, and limiting dairy and animal products.
• While a macrobiotic diet has been shown to have anti-inflammatory effects, some concerns are that macrobiotic diets are high in salt but relatively low in protein, antioxidants from fruit, vitamin D, calcium and sometimes B vitamins.

The post What Is the Macrobiotic Diet? Learn About Benefits & Top Foods appeared first on Dr. Axe.

Perhaps you’ve heard that your metabolism is a lot like a fire: If you fuel “the fire” with the right ingredients it keeps burning hotter. On the other hand, not adding enough fuel for too long will cause the fire to weaken and fizzle out.

When looking for how to lose weight fast, carb cycling — eating more carbs only on certain days of the week— is believed to be one of the best plans because it stimulates certain digestive and metabolic functions that positively impact weight control. Eating enough carbohydrates at the right time resets your “metabolic thermostat” so to speak, signaling your body to create enough beneficial hormones (like leptin and thyroid hormones) that keep your appetite in check and metabolism high. However, as we all know, too many carbs can have the opposite effect and cause weight gain.

What’s key about a carb cycling diet that makes it different from other plans? Carb cycling increases carbohydrate (and sometimes calorie) intake only at the right time and in the right amounts. While other long-term diet plans might seem overly restrictive, daunting and overwhelming, many find that a carb cycling diet is easy to follow and even fits into a hectic schedule.

What Is Carb Cycling?

Carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

In other words, following a carb cycling meal plan means that you eat adequate amounts of carbs (ideally those that are unprocessed and nutrient-dense) about every other day, or every few days, depending on your specific goals. It’s also possible to alternate carb intake on a weekly or monthly basis, again depending on someone’s goals.

Carb cycling diets have been popular among bodybuilders, fitness models and certain types of athletes for decades. What makes carbs so special? Carbohydrates are the body’s first source of fuel, since they’re easily turned into glucose and glycogen, which feed your cells and helps create ATP (energy).

Your metabolism rises and falls based on your consumption of calories and different macronutrients, including carbohydrates. And some studies have found that adequate carb intake improves performance in both prolonged, low-intensity and short, high-intensity exercises. Consuming carbs in the right amounts can also help to control your appetite, increase satiety and prevent feelings of deprivation long-term.

Although every carb cycling diet plan is different and needs to be customized based on whether weight loss or muscle gain is the primary goal, most carb cycling diets build in about one to three days per week when you can consume more carb-heavy foods (like potatoes or grains).

What types of things do you eat when you’re not boosting your carb intake? On lower-carb days, foods like non-starchy veggies, grass-fed meats, eggs and healthy fats are the base of your meals.

Some carb cycling diet plans also include a “cheat day” for indulging on some decadent foods in order to reward yourself for your commitment, guilt-free.

Related: Reverse Dieting: Does It Help or Hurt Weight Loss?

Is Carb Cycling for Women Healthy?

Very low-carb diets, especially when followed for an extended period of time, are not always a good fit for everyone — including women with hormonal imbalances, those with thyroid disorders, people who are already underweight, and some people who are very athletic.

Some question whether it’s necessarily a good idea for women to try low carb diets, including the keto diet, given the fact that women’s hormones tend to be more sensitive to most dietary and lifestyle changes. This is due to the sensitivity of the hypothalamic-pituitary-adrenal [HPA] axis system, which responds to stress, including calorie/carb restriction.

However, there’s evidence that low-carb diets and carb cycling can help women when done right, especially those in perimenopause or menopause, to achieve weight loss, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.

Women can benefit from carb cycling because this approach may help prevent hormonal issues tied to low leptin levels and low calorie intake, such as decreased estrogen production and thyroid issues like hypothyroidism. Cyclical eating may also help prevent long-term reductions in resting energy expenditure among women according to some studies.

One recommended approach for women is to work towards a plan that involves eating low carb (perhaps while also doing intermittent fasting) on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday). Stick to only light exercise or yoga on low-carb and fasting days to reduce feeling exhausted or hungry, keeping higher intensity activities for your non-fasting days. This approach allows for more dietary and lifestyle “moderation” because the goal isn’t to eat 100 percent “perfectly” all the time.

Another way for women to improve their results when carb cycling is to focus on eating alkalizing, nutrient-dense foods, low-carb foods like avocado, dark leafy greens, other non-starchy veggies, fermented foods, clean protein sources, etc. An alkaline diet is one that includes whole foods that have positive effects on pH levels of the blood and urine by lowering acidity. A low-carb alkaline diet benefits women by promoting weight loss, detoxification, heart health, stronger bones, decreased inflammation and reversal of nutrient deficiencies.

Health Benefits

Why would someone choose to carb cycle instead of just dieting the old-fashioned way? Some the advantages that a carb cycling diet has include:

• preserving muscle mass and preventing muscle wasting
• helping muscle recovery after workouts
• boosting weight loss or reducing body fat percentage
• preventing a dip in your metabolic rate by increasing leptin levels; according to one study, a three-day carbohydrate overfeeding plan boosted leptin and 24-hour energy expenditure, but a three-day fat overfeeding plan did not
• including flexibility and a variety of healthy foods
• allowing you to keep your favorite meals as part of your plan
• giving you more energy
• preventing extreme hunger or fatigue
• helping to prevent hormone imbalances

Here’s more about the main benefits associated with following a carb cycling diet:

1. Helps Build and Preserve Lean Muscle Mass

Strength training and other forms of resistance exercise actually break down muscle tissue, only to make it grow back stronger. The process of rebuilding and repairing muscle tissue takes a lot of energy, and once again your body requires some of its primary fuel source (carbs) to do this. This is known as the post-workout anabolic window.

Insulin regulates amino acid and glucose entry into muscle cells following higher carbohydrate intake, which has important anabolic effects. According to findings from a 2013 study published in Journal of the International Society of Sports Nutrition, carbs help restore your energy and provide muscles with glucose for rebuilding or glycogen to be stored for future energy. That being said, ketones can also serve as a fuel source when dietary carbohydrate is restricted, which could be of benefit for some athletes — which is why cycling works well for many.

“How many calories should I eat a day?” If you don’t consume enough calories and carbohydrates following resistance training, you may “starve” your muscles of the fuel they need to grow back bigger and stronger. For this reason, many people focused on building muscle choose to have higher carb days after tough workouts. Eating at least moderate amounts of carbs may also help with physical performance long-term, according to some studies.

Simply restricting calories and working out more can take a toll on your metabolism and even have the opposite effect of what you’d like — leaving you weaker, fatigued and unable to consume as many calories without gaining weight. Alternating days of higher vs. lower carb intake, especially when timed around workouts, is beneficial for cutting your body fat percentage down while still not sacrificing your muscle mass. And keep in mind you want to hold on to all the muscle mass you can, since this is what keeps you burning calories at a healthy rate even into older age.

2. May Help Prevent Your Metabolic Rate From Slowing Down

In one study, when 74 adults followed a “calorie shifting diet” (in which carbs also increased and decreased) for six weeks, their resting metabolic rate tended to remain unchanged. They also experienced a decrease in plasma glucose, total cholesterol and triacylglycerol. Feelings of hunger decreased and satisfaction increased among those on the calorie shifting plan more so than those on the “classic calorie restriction diet.”

3. Encourages Maintenance of a Healthy Weight

Is carb cycling good for weight loss? It certainly can be. One of the primary benefit of a carb cycling diet is that it supports and possibly even speeds up weight loss while still preserving and even building lean muscle mass. When it comes to improving body composition, this is the gold standard because it keeps your metabolism running efficiently and allows you to maintain your weight more easily long-term.

When you enter into a “carb deficit,” meaning you take in less carbs than your body needs, you encourage weight loss because your body begins to burn stored fat for fuel. Cutting carbs very low, and following plans like the ketogenic diet or Atkins, works for many people to improve certain health conditions and help them reach a healthy weight. But for others, it’s difficult to sustain and actually can slow down the metabolism when followed long-term due to hormonal changes.

Carb cycling is one way to prevent weight regain and reduced motivation — plus carb cycling for weight loss can be effective in both the short-term (giving you quick results and energy) and long-term.

4. Encourages You to Eat More Plant Foods

Carbohydrates are the primary type of macronutrient found in most plant foods, although exactly how many carbs a plant food has depends on the specific type. Whole foods that are higher in carbs, such as sweet potatoes and other root veggies, beans/legumes, and fruit, are often encouraged on higher carb days.

Some of the healthiest foods in the world — such as leafy green veggies, cruciferous veggies, artichokes, asparagus, sea veggies, herbs and spices, for example — are actually pretty low in carbohydrates and therefore suitable for both high-carb and low-carb days.

A bonus of eating these foods is that they contain plenty of dietary fiber and antioxidants. Fiber has many benefits, including helping make you feel full and reach satiety, while antioxidants fight free radical damage and slow the effects of aging. A healthy carb cycle diet plan does more than boost protein intake and vary carbs — it also teaches you how to incorporate essential foods into your meals in ways you actually enjoy.

5. Helps You Stick with Healthy Eating Long-Term

While it’s possible to lose weight following other diet plans that restrict overall calories, many find that carb cycling works faster and involves fewer feelings of deprivation.

Because things like grains, fruit and legumes are included at least one to three times per week while carb cycling (sometimes also along with a “cheat meal”), there’s more flexibility with a carb cycling diet compared to other diets, which can encourage people to stick with it.

6. Can Help Reduce Hormonal Fluctuations and Blood Sugar Swings

There’s lots of evidence showing that a low-carb diet can be part of a natural diabetes treatment plan, as it’s an effective tool for patients with type 2 diabetes. Eating low carb has been shown to help improve blood glucose more than low fat diets in certain studies, and also to help regulate blood lipid, BMI, and decrease insulin doses in patients with diabetes.

Because it can reduce overeating, especially of empty calories and junk foods, lower-carb diet approaches can also help lower risks for diabetes complications and related risk factors like obesity or heart disease.

Why does cutting carbs on certain days improve blood sugar and hormone levels? Low-carbohydrate diets encourage improvements in dyslipidemia, diabetes and metabolic syndrome, as well as control of blood pressure, postprandial glycemia and insulin secretion.

Boosting carb intake, and calorie intake in general, periodically may also protect against declining levels of other key hormones, including thyroid hormone, estrogen, progesterone and testosterone. These hormones that are needed to keep your metabolic rate up and for many other functions. Dieting/calorie restriction (especially when combined with intense exercise) has been shown to lower production of these hormones in some people more than others, meaning that some are more susceptible to diet-induced hormonal changes based on factors like genetics.

Can You Do Carb Cycling for Keto?

• The keto diet is a very low-carb diet, or what some people even call the “no-carb diet.” People following a keto diet plan begin burning fat for fuel instead of carbohydrates. This happens when someone enters the metabolic state called nutritional ketosis, in which the body produces ketone bodies to serve as an alternative energy source.
• Most keto diets reduce net carbs to about 30 to 50 grams per day or less. This can be very advantageous for reducing hunger, cutting out junk carb foods, slimming you down and even reducing symptoms of many inflammatory diseases (like cancer and diabetes). Some studies show that some athletes even experience improvements in energy and performance when following a keto diet.
• If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider a carb-cycling diet instead, also called a cyclical ketogenic diet. A cyclical ketogenic diet increases carbohydrate intake (and sometimes calories in general) usually about 1–2 times per week (such as on weekends) to help mitigate side effects.
• Is it possible to carb cycle and stay in ketosis? Following a cyclical plan will result in you moving in and out of ketosis, but this isn’t a bad thing. In fact, it has metabolic benefits and can be psychologically rewarding, too, since it increases food flexibility.
• When doing a cyclical keto diet, some experts advise checking your urinary ketone levels (using ketone strips) and aiming for testing positively for ketones about three days per week.

Carb Cycling Diet vs. Keto Diet vs. Low-Carb Diet

• A carbohydrate-restrictive diet generally constitutes getting less than 30 percent of daily calories from carbohydrate food-sources (approximating <130 g/day).
• Is low carb or carb cycling better? This really comes down to preference, since both can be beneficial.
• Keeping carbs in your diet on intermittent days can help offset low carb side effects, although it’s possible that this will slow down weight loss a bit too. If you’re looking for fast results in terms of weight loss, reduced inflammation and more, then the keto diet may be your best bet. However, if you’re interested in a low-carb diet plan that is maintainable for many years, a cyclical diet is an excellent option.
• High-protein, low-carb diets (such as the Atkins diet) became increasingly popular in the 1990s as they gained lots of attention for causing rapid weight loss. While they are usually effective as promoting fat loss, the biggest disadvantage to low-carb diets is that for some they can be hard to sustain, meaning lost weight may come back as soon as someone resorts back to their old ways of eating. Some low-carb diets can also cause digestive problems, especially if the diet doesn’t focus enough on consumption of a generally healthy diet that includes enough high-fiber foods.
• One possible advantage of a carb cycling diet over low-carb diets or ketogenic diets is that “going very low carb” might increase fatigue and irritability in some people — a side effect that has been nicknamed “the keto flu.” However, this is usually the case when cutting back carbs dramatically to just about 5 percent to 10 percent of total calories.

How to Carb Cycle

Now that you know why to try a carb cycle diet, how do you carb cycle?

The difference in your carb intake throughout the week means you alternate lower-carb days with higher-carb days. Remember that eating more carbs and calories gives you a metabolic boost, while doing the opposite slows your metabolic rate down. However, cutting carbs and calories some days is what allows for weight loss.

Many people also like to incorporate specific meal timing into their carb cycling diet plans. Some choose to eat more frequently (four to six times per day) because it helps them stick with their plans and might offer some metabolic advantages. Others like to incorporate aspects of intermittent fasting for quicker results, such as only eating twice daily (skipping breakfast entirely).

Carb Cycling Schedule

Although there’s room for customization, here’s an example of a typical carb cycling diet meal plan:

• Monday: higher-carb day
• Tuesday: lower-carb day
• Wednesday: higher-carb day
• Thursday: lower-carb day
• Friday: lower-carb day
• Saturday: higher-carb day/optional reward day where you enjoy a favorite meal “off plan”
• Sunday: lower-carb day

*Consider having higher carb intake days on training/exercise days and lower carb intake days on rest days.

Another way of doing carb-cycling is having a “re-feed” day each week, or a planned increase in calorie intake that lasts about 8–12 hours. Re-feed days usually involve a substantial increase in carbohydrates. Typically they are done no more than once weekly, or sometimes only 1–2 times per month.

Carb Cycling Tips

• At first, don’t take on more changes than you can handle. Get accustomed to cycling, then consider experimenting with fasting once you’re more comfortable with the dietary changes you’re making.
• To sustain muscle mass and further improve your body’s ability to use carbs and calories, incorporate strength training into your exercise routine. Ideally do a combination of aerobic and resistance training every week, since both have major health advantages.
• To keep your metabolism thriving and boost digestive health, consider also taking some beneficial supplements. Recommendations include omega-3 fatty acids to lower inflammation, probiotics to help improve gut health, magnesium to help you recover from workouts, adaptogen herbs to help your body handle stress, and a high-quality multivitamin to make sure you meet your needs.
• Get enough sleep and manage daily stress. Both a lack of sleep and high levels of emotional stress can contribute to overeating, hormonal imbalances, weight gain and even poor immune function.

Carb Cycling Meal Plan

• How many carbs and calories should you aim for on high carb days?  This depends on your specific body type, gender, age, level of activity and goals. Women usually stick within the 1,500—2,300 calorie range throughout the week, while men typically stay within a range of about 1,500—3,000 calories.  Assuming you are somewhat active, try not to eat any less than about 1,500 calories daily. This can trigger a drastic metabolic slowdown and leave you feeling overly hungry and sluggish.
• Your carb cycling results will depend on how often you “cheat” and your typical calorie intake. You might find carb cycling to be easiest to sustain if you add or decrease only about 400—600 calories between high-carb and low-carb days.
• Higher-carb days might include 200—300 grams of carbohydrates, while lower-carb days might include 75—150 grams (sometimes even as little as 50). Once again, men who are bigger and more active tend to require more of both calories and carbs than smaller women do.
• Studies focused on the effects of nutrition for body composition changes show that on both days, your protein intake in grams should stay roughly the same, but fat intake will likely increase or decrease. On higher-carb days, fat might decrease to only about 15 percent to 25 percent of calories.
• How do you calculate macros for carb cycling? One gram of protein and one gram of carbohydrates both contain about 4 calories, and a gram of fat contains about 9. To figure out how many carbs you need divide the total number of calories you’re aiming to eat by 4 to get the number of grams of carbs you should eat every day.
• Always eat breakfast, including some protein and fiber to help keep you full.
• Eat lots of high-volume, nutrient-dense foods no matter what type of carb day it is. Load up on filling, healthy foods like leafy greens, other non-starchy veggies, clean protein, and healthy fats like avocado, olive oil and coconut oil.
• Avoid drinking calories, especially if weight loss is your goal. Drink mostly plain water, herbal tea, unsweetened coffee, etc.

High-Carb Foods vs. Low-Carb/No-Carb, High-Protein Foods

• The healthiest higher-carb foods to include in your meals are those that are complex carbs and unprocessed, such as: sweet potatoes; ancient grains (ideally sprouted) like oats, quinoa, buckwheat, amaranth and brown rice; whole fruits; beans and legumes; and natural sweeteners in moderation like raw honey.
• Because they’re loaded with junk, very high in calories and essentially bankrupt in terms of nutrients, it’s best to avoid processed high-carb foods, including those made with white flour or wheat flour products, added table sugar, conventional dairy, bread and other processed grains like pasta, sweetened snacks like cookies and cakes, most boxed cereals, sweetened drinks, ice cream, and pizza.
• Other healthy sources of carbs, which are lower in carbs than those described above but still provide some carbs, include vegetables like mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, sea veggies, peppers, etc.
• Healthy food choices that are high in protein but low-carb or no-carb include grass-fed meat, pasture-raised poultry, cage-free eggs, protein powder made from bone broth, wild-caught fish, organ meats and raw dairy products, such as raw goat cheese.
• Healthy fats, which are also low-carb or no-carb, include olive oil, coconut oil, grass-fed butter, palm oil, nuts and seeds.

Risk and Side Effects

If a carb cycling meal plan is very different than what you’re accustomed to, expect that your body (cravings, energy, fluid levels, etc.) will take some time to adjust. You might experience some of the following effects when you begin carb cycling — but not to worry since most consider these to be “normal” and likely to go away within one to two weeks:

• Feeling more tired than usual
• Craving carbs at times
• Constipation or bloating due to water retention (especially after higher carb days)
• Feeling weaker during workouts
• Having trouble sleeping
• Being moody or irritable

If these side effects last more than one or two weeks, carb cycling might not be a good fit for you. Everyone is different when it comes to the reaction to different eating plans. Factors like someone’s age, gender, level of activity, bodyweight and genetic disposition all affect how that person feels when following a low-carb diet. Always listen to your body and use your best judgment instead of just following someone else’s advice.

Related: What Is the Slow Carb Diet? Potential Benefits for Weight Loss & More

Final Thoughts

• What is carb cycling? A carb cycling diet involves alternating lower-carb days with higher-carb days. Many carb cycling meal plans also boost calorie intake on higher-carb days, and then reduce calories on lower-carb days (in other words, intermittent fasting may be involved).
• Carb cycling benefits include building or retaining lean muscle mass, improving workout performance, encouraging weight or fat loss, giving you more energy, and preventing weight loss plateaus due to a slowed metabolism.
• Is low carb or carb cycling better? This depends on your preference and lifestyle. Carb cycling can be beneficial for muscle gain, physical performance, mitigating low carb side effects, and giving you more flexibility with food choices, which all make healthy eating feel more sustainable long-term.
• To get the most from carb cycling, focus on eating a healthy diet first and foremost, eliminate empty calories and packaged foods, and reduce your carbohydrate intake on about three to four days of the week, sticking to about 75—150 grams of carbs or less.

The post What Is a Carb Cycling Diet? How It Can Boost Weight Loss Efforts appeared first on Dr. Axe.

Although the importance of dietary and lifestyle habits during pregnancy is well known, did you know that the risk of inadequate intakes of vital nutrients is high even in the most industrialized countries? It’s true, which is why following a proper pregnancy diet is so vital.

A 2013 study published in the Journal of Family and Reproductive Health evaluated the eating habits of 485 pregnant women and found that only 1.9 percent of them met fruit and vegetable guidelines for pregnancy. It seems like pregnant women know that diet is important for the proper development of their babies, but they aren’t sure what exactly should be eaten on a pregnancy diet. There are also misconceptions about how many extra calories should be consumed in a day, what foods shouldn’t be eaten during pregnancy and what lifestyle habits will promote the mother’s and baby’s well-being.

Researchers agree that the first 1,000 days of life, from conception up to 2 years of life, are absolutely crucial for the prevention of adulthood diseases. That’s why following a pregnancy diet that includes a balance of high-quality protein foods, healthy fats and complex carbohydrates can ensure that you’re doing everything you can for your growing baby. Plus, pregnant women require increased amounts of certain nutrients in order to avoid developmental abnormalities and pregnancy complications.

You’ll find that following this recommended pregnancy diet makes you feel more energized, less uncomfortable and confident that you’re nurturing your baby before you even welcome him into this world.

Why Eat Differently When Pregnant?

Research continues to show that what you eat while pregnant affects the health of your baby. Your baby depends on the foods you eat to receive his calories, protein, vitamins, minerals and fluids.

Why eat differently when pregnant? Because your diet affects many aspects of your baby’s health, including the following:

• Organ development: It’s amazing to think that what you eat allows for the growth of your baby’s heart, brain, lungs, liver, kidneys, stomach, intestines and nervous system. All of these organs and more depend on nutrients like vitamin D and calcium to develop properly.
• Brain development: Throughout your pregnancy, especially in the last trimester, your baby’s brain will continue to develop. This requires adequate intake of protein, omega-3 fatty acids and other vital nutrients.
• Birth weight: Calorie and nutrient restriction can lead to low birth weight, affecting your baby’s health after delivery. On the other hand, eating too many empty calories can cause your baby to become too big, causing issues with delivery and a higher chance of Cesarean section. Research shows that excessive weight gain in mothers during pregnancy (which is defined as gaining more than 35 pounds) results in higher infant birth weights.
• Mental health: Research shows that maternal diet and postnatal nutrition can impact the child’s mental health. In a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, higher intakes of unhealthy foods during pregnancy predicted emotional and behavioral problems among children.
• Eating habits: According to research published in the Journal of Law, Medicine and Ethics, food choices during pregnancy may set the stage for an infant’s acceptance of solid foods after birth. A baby’s first experiences with flavor occur before birth, when he tastes and smells flavors in the amniotic fluid. Studies show that babies favor the foods that they were exposed to before in the womb when they begin eating foods.
• Long-term health: Research published in the Journal of Perinatal Education indicates that inadequate levels of maternal nutrients during a mother’s first trimester of pregnancy, when the embryo and placenta undergo a process of rapid cell differentiation and division, may predispose the infant to chronic illnesses in adulthood, such as diabetes, hypertension, stroke and coronary heart disease.

Plus, the way you eat during pregnancy affects your health and well-being as well. A poor diet during pregnancy can lead to health concerns, such as digestive issues, fatigue, heartburn, swelling and leg cramps.

Many studies show that nutrient deficiencies during pregnancy can lead to some major health issues like anemia, an iron deficiency that causes low levels of red blood cells, and preeclampsia, high blood pressure that can lead to pregnancy complications.

A healthy pregnancy diet will also help you prevent gestational diabetes and preterm labor. Plus, it will allow you to recover more easily after giving birth.

In fact, research shows that certain micronutrient deficiencies can contribute to the development of postpartum depression, especially low levels of vitamin D, zinc and selenium.

What to Eat While Pregnant? The Pregnancy Diet

Pregnancy Diet Plan

When you’re eating for two, you aren’t necessarily eating differently if you already follow a healthy and well-balanced diet. Your food portions will change a bit, and bringing in certain foods that are especially high in the nutrients you need will be beneficial to you and your growing baby, but overall the same guidelines apply.

Here are some basic, yet important pregnancy diet guidelines:

• Eat a balanced diet: Eat a balance of high-quality protein, healthy fats and complex carbohydrates. Protein consumption is especially important during pregnancy because it’s needed to maintain the mother’s tissues and fetal growth, especially during the second and third trimesters. Healthy fats, especially DHA, are needed for fetal development and infant growth. During pregnancy, I don’t recommend that you follow any exclusion diets unless you have to because of a food allergy. Research shows that excluding whole categories of foods from your diet increases your risk of micronutrient deficiencies.
• Don’t overdo your calorie intake: Pregnancy only requires a slight increase in calorie intake, and consuming too many calories during pregnancy can be just as damaging as a calorie or nutrient deficiency, increasing your chances of miscarriage, gestational diabetes and preeclampsia, and your baby’s risk of type 2 diabetes and obesity in adulthood. Most studies suggest consuming an additional 70 calories in your first trimester, 260 calories in your second trimester and about 300–400 additional calories in your third trimester. But if you aren’t very active, you’ll need even less calories throughout your pregnancy. These numbers are for women who are moderately active, doing exercise that’s equivalent to walking about 2–3 miles per day.
• Keep empty calories to a minimum: Of course, you are entitled to your occasional treat during pregnancy. After all, you certainly deserve to indulge a bit here and there, but keep foods containing empty calories to a minimum because not all calories are created equal. You want your calories, the energy that is fueling you and your baby, to be full of nutrients. So maybe choose to have that ice cream cone once a week, but don’t make it part of your everyday diet. Choose real foods, like fresh fruit, as a sweet treat instead.
• Eat every color: Skittles made a good point with the marketing phrase “taste the rainbow.” Instead of eating your colors with empty calories, eat plenty of colorful fruits and vegetables throughout the day. This will ensure that you are getting a range of important vitamins and minerals in your diet. Your plate should be colorful, so if you see a lot of whites and browns, you know that meal isn’t providing everything you need for a truly healthy pregnancy.
• Make it easy: I know it seems overwhelming to think about providing adequate nutrition for you and your baby, so making it as easy as possible is key. If you can’t muster the thought of eating a plate of greens (especially during the phase of morning sickness and food aversions), then prepare a sweet and creamy smoothie instead. Make a large pot of soup with organic chicken and vegetables, and make that lunch or dinner for the week. Whatever you can do to make staying healthy easier will help you to keep it going for the long haul.
• Keep drinking water: Water is needed for building your baby’s body cells and for his developing circulatory system. You also need to drink plenty of water while pregnant in order to deliver nutrients to your baby and excrete wastes. Drink 1–2 glasses of water with every meal and snack, and carry around a refillable water bottle with you during the day.

Best Foods and Superfoods

1. Fresh vegetables (especially leafy greens)

Vegetables are an important part of a pregnancy diet because they are nutrient-dense, high in fiber, and lower in carbohydrates and calories. Green leafy vegetables are especially beneficial because they’re packed with iron, calcium and vitamin K — three important nutrients for pregnant women. Add leafy greens like spinach, kale, arugula, romaine, bok choy, collards, mustard greens and turnip greens to your meals.

Broccoli is another beneficial vegetable because it contains fiber, vitamin C, manganese and magnesium. So are Brussels sprouts, asparagus, carrots, cauliflower, green beans, cabbage, squash and bell peppers.

2. Fresh fruit

Eating fresh fruit throughout your pregnancy will ensure that you’re getting nutrients like vitamin K, vitamin C, vitamin A, vitamin E and fiber. Eat an array of fruits like blueberries, strawberries, blackberries, raspberries (and red raspberry leaf), cherries, mango, papaya, peaches, grapefruit, apples, pears, tangerines and pineapple.

Fresh fruit can be added to yogurt or oats for breakfast, used to make a fruit and veggie smoothie, added to salads for lunch and dinner, or eaten as a snack between meals.

3. Organic Free-Range Eggs 

Eggs, specifically egg yolk, are really an excellent source of choline, which is very important for fetal development. Research shows that women eating diets that are lower in choline content are at a significantly greater risk of having a baby with a neural tube defect than women eating diets higher in choline content.

Organic eggs also contain healthy fats, vitamin E, beta-carotene and iodine. Eating iodine-rich foods during pregnancy is also very important because iodine plays a major role in the healthy growth and brain development of infants.

4. Wild-caught salmon

The ingestion of omega-3 fatty acids DHA and EPA are vitally important for the proper neurological and physical development of a fetus. Salmon nutrition includes these vital omega-3s and many other important nutrients for pregnancy, including vitamin D, iodine, choline, B vitamins, selenium and protein.

5. Organic meat 

Protein’s amino acids are essential for the development of your baby, so eating plenty of high-quality, organic protein is very important. Aim to eat at least three servings, or 75 grams, of protein per day.

Some of the best options are organic chicken breast, organic turkey and grass-fed beef. These foods have l-glutamine, and there are several l-glutamine pregnancy benefits.

6. Nuts and seeds

Nuts, like almonds, contain protein, fiber, calcium, magnesium and iron. Walnuts contain omega-3 fatty acids, folate and copper, and Brazil nuts contain selenium, phosphorus and vitamin E. Eating an array of nuts during pregnancy can boost your overall nutrient intake.

Seeds are also great sources of protein and fiber, which will support your colon and digestive tract during pregnancy. Flaxseeds and chia seeds are excellent sources of omega-3 fatty acids that aren’t present in fish. These omega-3 foods will benefit your skin, hair and nails during pregnancy.

7. Greek yogurt or kefir

Greek yogurt contains probiotics, protein, vitamin D, omega-3 fatty acids, calcium and vitamin K2. Plus, it’s a great source of iodine, which is important during pregnancy in order to avoid birth defects and neurological disorders.

Kefir is another form of cultured dairy that contains good bacteria that are essential for your digestion and overall health.

8. Beans

Lima beans are rich in iodine; garbanzo, kidney and pinto beans are high in folate; and fava beans contain iron, zinc, copper and vitamin K. Some other nutritious beans include cannellini beans, adzuki beans, black beans and anasazi beans. Eating an array of beans during pregnancy can be beneficial because they are filling and nutrient-dense.

9. Lentils

Lentils are an excellent source of folate, which plays a crucial role in fetal development. Studies show that consuming high-folate foods during pregnancy reduces the risk of the fetus developing cardiovascular and urinary tract defects, neural tube defects, and cleft lips.

10. Grains

Whole grains like gluten-free oats, quinoa, brown rice and barley provide complex carbohydrates that are needed during pregnancy. Grains also contain B vitamins that are vital for your baby’s development and minerals like zinc, selenium and chromium.

Best Supplements

Most prenatal vitamins contain the full spectrum of vitamins and minerals that are specifically needed for pregnancy. When you are choosing a prenatal vitamin, make sure that it contains the following nutrients:

• Iron: Iron supplementation is often recommended during pregnancy to improve birth outcomes. Iron plays an essential role in the transfer of oxygen to tissues, and pregnant women are at higher risk of iron deficiency due to the increase of iron demand. The Centers for Disease Control and Prevention recommends 27 milligrams of iron per day for all pregnant women. Talk to your doctor about supplementing with iron in addition to taking your prenatal vitamin after 20 weeks of pregnancy, when your body requires even more of the mineral.
• Folate (Folic Acid): Folate is needed during pregnancy is needed for the prevention of neural tube defects and serious abnormalities of the brain and spinal cord. Folic acid is the synthetic form of folate, which can be found naturally in high-folate foods. Prenatal vitamins typically contain 0.8 to 1 milligrams of folic acid, and ideally folate supplementation should begin three months before pregnancy.
• Calcium: Calcium is essential for fetal development and building your baby’s bones. Getting enough calcium during pregnancy reduces your risk of preterm labor, low birth weight, bone loss and high blood pressure. Calcium deficiency is dangerous for both the mother and child because it helps your circulatory, nervous and muscular systems to function properly. Look for a prenatal vitamin that contains about 1,000 milligrams of calcium per day.
• Vitamin D: Vitamin D deficiency is very common in pregnant women, and it’s associated with an increased risk of gestational diabetes and preeclampsia. The risks of low vitamin D levels for the infant include low birth weight, impaired skeletal development, respiratory infections and allergic diseases in the early years of life. Because the synthesis of vitamin D requires exposure to ultraviolet radiation, which is not always available to pregnant women, vitamin D is typically included in a prenatal multivitamin. Studies on vitamin D supplementation during pregnancy indicate that the suggested safe dose is between 2,000–4,000 IUs per day.
• Choline: Choline is present in prenatal vitamin supplements but not in adequate amounts. That’s why pregnant women need choline-rich foods like eggs, chickpeas, wild salmon, grass-fed beef and turkey breast. Choline is an essential nutrient for fetal development, and because a mother delivers large amounts of choline across the placenta to the fetus, she needs to make sure she’s getting enough choline with a combination of diet and supplementation. Research suggests that poor choline intake among pregnant women can adversely affect maternal and fetal responses to stress, increase the risk of having a baby with neural tube defects and a cleft lip, and negatively effect fetal brain development.

Some other supplements that should be taken if they aren’t added to your prenatal vitamins include:

• DHA (docosahexaenoic acid): DHA is a type of omega-3 fatty acid that is essential for the proper brain growth and eye development of your baby. DHA also lowers inflammation, which is the leading cause of complications during pregnancy. Look for a prenatal vitamin that has DHA added, and if yours doesn’t, take a separate DHA supplement to ensure that you’re getting enough of these important omega-3s.
• Probiotics: Research shows that your gut microbiome is a key factor for maintaining during pregnancy, and a lack of good bacteria in your gut can lead to pregnancy complications. Studies indicate that taking a probiotic supplement during pregnancy can help prevent preeclampsia, gestational diabetes, vaginal infections, infant and maternal weight gain, and allergic diseases.

What NOT to Eat When Pregnant

Right next to the list of foods you should eat on a pregnancy diet, there’s a smaller list of foods and drinks that you should avoid when expecting. Here’s a rundown of what to skip during your nine months of pregnancy:

• Deli meat — could contain listeria, which can cause miscarriage, infection or blood poisoning.
• Raw or smoked seafood and rare meat — could be contaminated with bacteria, salmonella or toxoplasmosis.
• High-mercury fish  — consuming too much mercury during pregnancy can lead to developmental and brain issues, so avoid fish such as swordfish, king mackerel, shark and tilefish.
• Raw eggs  — may contain salmonella that puts your baby at risk of developmental issues.
• Caffeine  — there’s mixed research about the risk of consuming caffeine during pregnancy, but studies indicate that caffeine should be avoided during the first trimester to reduce the risk of spontaneous miscarriage, and after that 1 to 2 cups of coffee a day is deemed safe. Keep in mind that caffeine is a diuretic that can lead to fluid loss.
• Alcohol  —  research reveals that alcohol consumption during pregnancy can lead to abnormal pregnancy outcomes like physical and neurodevelopmental problems in the child.

It’s also extremely important to avoid smoking and using prescribed or street drugs during pregnancy. If you are taking medications, talk to your doctor or midwife about how they will interact with or affect your pregnancy.

Finally, avoid all fake and highly processed and refined foods during pregnancy. This includes bagged and boxed foods that line the grocery store shelves and freezer aisles.

These foods contain a ton of additives, preservatives, unhealthy oils, dyes and toxins that can negatively affect your pregnancy. Instead, choose foods that are fresh and whole to ensure that you’re getting just the nutrients that you need and none of that extra “stuff.”

Other Factors to Consider for a Healthy Pregnancy

During your pregnancy, it’s so important that you keep your stress levels to a minimum, work on your spiritual growth and well-being, nurture your body and soul, and get plenty of rest. Listen to your body, and if you are feeling run down and fatigued, make rest a priority.

To keep yourself feeling at peace during a time that can feel very stressful and cause anxiety, take long walks outdoors, read uplifting books about motherhood, find support from your spouse and loved ones, and daydream about the life you are creating within your body.

It’s also so important that you stay physically active during pregnancy in order to reduce your risk of conditions like preeclampsia, gestational diabetes and perinatal depression; improve your mood; reduce your discomfort; boost your energy levels; and improve your labor. Some of the best pregnancy workouts include walking, swimming, prenatal yoga, cycling and strength training.

Final Thoughts

• Research continues to show that what you eat while pregnant affects the health of your baby. Your baby depends on the foods you eat to receive his calories, protein, vitamins, minerals and fluids.
• Your pregnancy diet affects your baby’s organ development, brain development, birth weight, mental health, eating habits and long-term health. Plus, a well-balanced and healthy diet during pregnancy can improve the mother’s health too, making her far less susceptible to conditions like preeclampsia, gestational diabetes and depression during and after pregnancy.
• Eating foods that are high in iron, calcium, iodine, folate, choline, vitamin C, vitamin K, copper and selenium is extremely important during pregnancy. Plus, consuming plenty of high-protein foods, omega-3 foods, fiber, healthy fats and complex carbohydrates will benefit the health of the mother to be and growing baby.
• In addition to taking a high-quality prenatal vitamin, supplementing with DHA omega-3s and probiotics is known to have positive affects on expectant mothers and babies.

Read Next: 7 Benefits of Natural Childbirth

The post Pregnancy Diet: The Best Foods & Supplements for a Healthy Pregnancy appeared first on Dr. Axe.

The Atkins diet — a popular low-carb diet that’s high in fats and proteins but low in carbohydrates — has been around for more than 40 years. Various books written about the Atkins diet are some of the best-selling in the diet category, with more than 45 million sold worldwide since its original publication in 1972.

The Atkins diet was created by an American cardiologist named Dr. Robert Atkins, a physician and nutritionist who developed his diet in the 1970s after researching potential benefits of reducing carb intake. He was specifically inspired by research conducted in the 1950s on the effects of low-carb diets, along with papers published on the same topic in the Journal of the American Medical Association.

What do you eat on the Atkins diet? Because it’s a low-carb diet, things like sugar, fruit, grains and many processed foods are avoided on the Atkins diet. Dr. Atkins believed that, instead, eating a low-carb diet that focuses on foods low-carb foods like meat, veggies, cheese and butter could help many struggling with weight gain quickly shed extra fat.

Below you’ll learn what the Atkins diet is, how it works, the different phases of the diet, what to eat in each phase and also some alternatives to consider based on potential dangers involved.

What Is the Atkins Diet?

The definition of the Atkins diet is “a diet high in protein and fat and low in carbohydrates, prescribed for weight loss.” Low-carb diets, including Atkins, have been used for several decades to help people lose excess weight and potentially improve certain health conditions.

The Atkins diet became popular in the U.S. and Europe during the 1990s and 2000s. However, in recent years sales of Atkins products and books have declined steadily. Packaged food products like bars and shakes have earned a reputation for being mostly unhealthy options, not to mention lacking taste. In 2005, the Atkins company filed for bankruptcy, although many dieters still refer to Atkins’ ideas and advice when attempting to lose weight fast.

While there’s evidence it leads to weight loss, is the Atkins diet healthy? Diets tend to affect people differently — for example, women versus men. While they’re not a good fit for everybody, low-carb diets like the Atkins diet have been linked to not only weight loss, but also certain other health benefits, too. These include:

• Reduced hunger or cravings (especially for sweets)
• Better control over insulin and blood sugar (glucose) spikes. This can be especially beneficial for prediabetics or diabetics, although low-carb diets aren’t the only way to reduce diabetes risk factors.
• Enhanced cognitive performance, including less brain fog or dips in energy
• In some cases, lower risk for heart disease factors
• Potentially reduced risk for certain types of cancer

How Does It Work?

There are several different types of the Atkins diet based on your individual goals, starting/current weight and willingness to eat only very low-carb foods. Some variations of the Atkins diet cut carbs more drastically than others. Generally speaking, the lower-carb the diet is, the likelier it is to result in very rapid weight loss (especially in obese individuals).

During the initial phases of the Atkins diet, carbs are kept to about 30–50 net grams (the amount of carbs left when fiber grams are subtracted). This is on par with the keto diet and the South Beach Diet and considered to be “very low carb” according to most health authorities, while phases that include about 100 to 130 grams of carbs/day are considered “low carb” or moderate in carbs. As a point of reference, the Institute of Medicine proposes Americans obtain 45 percent to 65 percent of calories from carbohydrates, which is usually over 250 grams/day.

The Atkins diet works by boosting the body’s fat-burning abilities through consumption of only low-carb foods, along with an elimination of foods high in carbs/sugar. What is it about cutting carbs that causes fat loss? A heavy reduction, or in some cases almost an entire elimination, of glucose from carbohydrate foods causes the body to burn fat for energy instead.

Our bodies normally run on glucose for fuel, but fat and protein are used as backup sources when glucose is no longer available. We cannot make glucose ourselves and only store about 24 hours worth within our muscles and livers, so fat-burning and weight loss on Atkins can start to happen pretty quickly.

Glucose, or other types of sugar/carb molecules that can be turned into glucose once eaten, are found in all carbohydrate foods. This is exactly the reason grains and fruits, among other carbs, are off limits on the Atkins diet.

What can you eat on an Atkins diet? No-carb foods and low-carb foods that tend to be very popular among Atkins dieters include high protein foods, non-starchy veggies like leafy greens, oils and cheeses. The Atkins diet (as well as other variations of low-carb diets) reduces most sources of glucose. These include grains, legumes, starchy vegetables, fruits, and sugars or sweeteners of all kinds. Even even nuts, seeds and vegetables have some carbs, although amounts differ depending on the exact kind.

4 Phases

The Atkins diet is categorized into different levels and usually four phases, where you choose which foods to eat and avoid based on your current weight versus your target weight:

1. Induction

Phase 1 is the “Induction Phase,” which is described as the strictest carb-restrictive phase. You aren’t supposed to eat more than 20 grams of carbs per day for two weeks.

In other words, you eliminate almost all carbs from your diet (by consuming mostly no-carb foods like meat and fats) in order to switch your metabolism from depending on carbs/glucose for energy to stored body fat.

2. Balancing

Phase 2 is the “Balancing Phase” (also called “Ongoing Weight Loss Phase”). You increase intake of carbs by around five grams daily for one to two weeks. The goal is to determine the maximum carbs your body can tolerate without causing you to regain weight or stop losing weight.

Most settle for between 25–30 grams of net carbs daily during this phase, coming from foods such as non-starchy veggies, seeds, nuts, lower-carb fruits and starchy veggies.

3. Pre-Maintenance

Phase 3 is the “Pre-Maintenance Phase.” You gradually start to eat more whole grains, starchy veggies and fruits. You do this slowly adding about 10 grams of net carbs to your diet weekly to monitor weight regain.

4. Lifetime Maintenance

Phase 4 is the final “Lifetime Maintenance Phase,” which you intend to basically continue forever. You reach this phase once you’ve achieved your target weight and are able to eat a variety of foods without regaining weight.

At this point, you should have a solid understanding of how many carbs daily your body can handle without gaining weight. You use this information to sustain a normal eating pattern complete with healthy carbs, veggies, fruits, fats, oils, meats, etc. You may also consider a carb cycling plan for this phase.

Phases 3 and 4 of the Atkins diet allow for more high-carb foods than Phases 1 and 2. During the later phases you can add the following whole foods:

• Fruits like citrus, apples, bananas, grapes, mangoes, papaya, pineapple and other starchy fruits
• Beverages like club soda, coffee and tea
• Legumes, such as red beans, string beans, black beans, horse beans and lima beans, among others
• All starchy veggies, such as squashes, carrots, beetroot, corn on the cob, and sweet and white potatoes
• You can also experiment with slowly adding grains back to your diet, though it’s recommended to add these in moderation if you’re prone to weight gain, sticking to mostly gluten-free, ancient grains

Foods to Eat

• Pastured eggs from chicken, turkey, etc.
• Fish and seafood (consume wild-caught fish and avoid shellfish, such as shrimp) — good choices are salmon, haddock or trout
• Organic and grass-fed beef pork, turkey and chicken
• Non-starchy veggies, such as spinach, cauliflower, Brussels sprouts, green beans, cabbage, canned cucumber, tomatoes, jalapeño peppers, broccoli, zucchini, bell peppers, lettuce and asparagus
• In phase 2, other veggies that have more carbs are added, such as tomatoes, zucchini, eggplant, squash, peppers, carrots, etc.
• Organic or unrefined coconut oil, grapeseed, walnut and olive oil
• Hard cheese, butter, sour cream and heavy cream (consume grass-fed and organic whenever possible, ideally made from raw milk) — approved cheese products include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and American cheese
• Herbs and spices like curry powder, cinnamon, thyme, cayenne pepper, cumin, paprika, chili powder, five-spice powder, dijon mustard, parsley, oregano, basil, tarragon, black pepper and garlic (whole or ground)

Foods to Avoid

• All grains (including wheat, barley, oats, rice and other whole grains), including all foods made with grain flour, such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
• Sugar and foods that contain artificial sweeteners or added sweeteners (honey, cane sugar, coconut sugar, etc.)
• Most fruits and fruit juices (lime or lemons are OK)
• Most premade condiments, sauces or packet mixes, which tend to be high in sugar
• Starchy veggies, such as carrots, potatoes, butternut/winter squash and parsnips
• Most dairy products that contain milk, yogurt, ricotta or cottage cheese. Higher-fat, low-carb cheeses are allowed because they have very little carbs.
• Alcohol, soda and other sweetened drinks
• Diet foods that have reduced fat and artificial ingredients. To make up for lost fat, these products are usually made with some sort of extra thickeners, carbs or sweeteners.
• Food made with hardened or hydrogenated oils, which include most junk foods or fast/fried foods

Benefits

Does Atkins work? In terms of Atkins results, studies indicate that while low-carb diets have certainly been shown to help promote weight loss, especially in the first six to 12 months, and in some cases provide other health benefits, too.

However, overall, there is only weak evidence supporting Atkins’ effectiveness as a sustainable, long-term diet plan to lose weight. Ultimately, results from Atkins really depend on a person’s willingness to stick with the diet. Some people are better suited for low-carb diets than others.

Based on research focusing on low-carb diets, here are what studies tell us are some of the benefits that the Atkins diet can offer:

1. Leads to Weight Loss

Unlike many weight loss diets that involve counting calories (such as in the CICO diet) and strict portion control, the Atkins diet focuses more on counting carbs (specifically net carbs, which takes into account how much fiber a food has). Research suggests that for those who lose weight on the diet, results are likely due to consuming less calories overall, possibly entering into ketosis, and feeling satisfied due to adequate protein, fat and fiber intake when followed properly.

A study done at Tulane University School of Public Health involving 148 subjects split between a low-fat diet group and a low-carb diet group found that even though the low-carb diet group ate higher amounts of dietary fat (participants were told to avoid trans fats and emphasize monounsaturated fats, polyunsaturated fats and saturated fats), the low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Both groups ate lots of vegetables, but the low-carb group included more healthy fats, such as olive oil, avocado, nuts, seeds and their butters, along with some dairy.

Consuming too many carbs (especially from refined sugar) is believed to be directly associated with fat gain, obesity, diabetes risk, cardiovascular diseases and other metabolically related medical conditions. The Atkins diet recommends that at least two-thirds of daily calories come from foods that are low in sugar/carbs but high in protein and fat, such as oils, meats and cheeses. Vegetables are also consumed with most meals, which provide volume, fiber and nutrients with little carbs.

2. May Help Prevent or Treat Diabetes

The Atkins diet replaces things like processed, high-carb/sugar foods that are prone to causing blood sugar swings, insulin resistance and weight gain — all causes of diabetes — with healthy fats and lean proteins (particularly from animal proteins, which are no-carb foods). As described above, removing foods like fruits, starchy veggies, pasta and bread from your diet causes your body to release less insulin, helping balance blood sugar levels and burn stored fat.

A meta-analysis published in the Journal of the American Diabetic Association that included a total of 13 studies found that, according to patients’ self-reported health markers, their hemoglobin A1c, fasting glucose and some lipid fractions (triglycerides) improved when consuming lower carbohydrate-content diets.

To be fair, however, Atkins isn’t the only type of plan to produce these results. Other types of diets have also been shown to benefit those with diabetes, such as the Mediterranean diet, even when more unprocessed carbs are included.

3. May Normalize Triglyceride and Cholesterol Levels

The Atkins diet is high in fat, specifically saturated fats that many fear contribute to heart problems. However, when saturated fat comes from healthy sources, such as grass-fed beef or coconut oil, it can actually be beneficial for raising HDL cholesterol levels and lowering risk factors for cardiovascular problems.

Eating a balanced, unprocessed diet that results in healthy weight loss can also be vital in lowering LDL cholesterol and high triglycerides, which are tied to heart disease and heart attacks.

4. Helps Treat Polycystic Ovarian Syndrome (PCOS)

One of the leading risk factors for polycystic ovarian syndrome (PCOS) is having diabetes or being prediabetic, due to the effects of insulin on hormonal balance. PCOS is now the most common endocrine disorder affecting women of reproductive age. It is associated with problems like obesity, hyperinsulinemia, infertility and insulin resistance.

While more research is still needed to draw conclusions, some studies have found that a low-carb ketogenic diet leads to significant improvement in PCOS symptoms — including weight, percent of free testosterone, LH/FSH hormone ratio and fasting insulin when followed for a 24-week period.

5. May Reduce Dementia Risk

Low-carb diets have been found to be beneficial for fighting cognitive problems, including dementia, Alzheimer’s and narcolepsy. Researchers believe that people with the highest insulin resistance might demonstrate higher levels of inflammation and lower cerebral blood flow (circulation to the brain), therefore less brain plasticity.

A 2012 report published in the Journal of Physiology found evidence of strong metabolic consequences on cognitive abilities like memory, mood and energy due to a high-sugar diet, especially when combined with a deficiency in omega-3 fatty acids. The study concluded that consuming omega-3 fatty acids and preventing insulin resistance may protect learning and memory by influencing brain-signaling mediators.

How to Follow It

What do you eat for breakfast on the Atkins diet? What can I eat for lunch on Atkins? Here’s an idea of what your week may look like if you chose a breakfast, lunch, dinner and snack each day from the lists below. These meals are appropriate for every phase, including the induction and balancing phases. During the pre-maintenance and maintenance phases you can add more fruits, starches and whole grains.

• Atkins Breakfast Ideas: two eggs with sauteed veggies and cheddar cheese; eggs with avocado, turkey bacon and spinach; keto pancakes; smoothie made with protein powder, greens and unsweetened almond/coconut milk.
• Atkins Lunch Ideas: Bunless turkey or beef burger with side salad; chef salad with chicken, bacon and avocado; veggie and cheese quiche; grilled fish with slaw and sauteed veggies; chicken, tuna or egg salad served over arugula.
• Atkins Dinner Ideas: Any of the lunches above; grilled chicken or salmon with roasted veggies and salad; stir-fry made with beef and broccoli; meatballs served with salad and tomato sauce.
• Atkins Snacks: shake made with collagen protein or bone broth and almond milk; hard boiled eggs; nuts/seeds/grain-free granola; carrots with blue cheese dip; olives and cheese; avocado and low-carb crackers.
• Acceptable beverages include coffee, tea, water, diet soda and herbal tea.

Atkins Diet Recipes

• 23 Low-Carb Breakfast Recipes
• 18 Low-Carb Meal Recipes
• 26 Low-Carb Snack Recipes
• 18 Low-Carb Dessert Recipes
• 50 Keto Recipes

Can Vegetarians Follow Atkins?

While the diet might be a bit restrictive for some, it’s possible to follow a plant-based, low-carb diet. Instead of eating animal products like eggs and meat, focus on plenty of low-carb, nutrient-dense vegan and/or vegetarian foods — like vegan protein powders, organic tofu/tempeh, nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats, and fermented foods. There’s also a similar plan called “Ketotarian,” which combines the keto diet with a vegetarian/vegan diet or pescatarian diet,  supposedly for greater health benefits.

Risks and Side Effects

Why Atkins diet is bad for you, according to some skeptics? Although the Atkins diet does tend to produce substantial weight loss (at least initially), there isn’t necessarily a one-size-fits-all approach to low-carb dieting that is going to work best for everyone to improve health or quality of life. Losing weight isn’t everything, after all.

Your diet also has to be sustainable and actually beneficial for both your body and mind. Research suggests that if someone feels too restricted by his or her diet, that person is prone to gaining the weight back — and possibly even more than was lost in the first place.

Depending on factors like your medical history, age, gender, level of activity, bodyweight and genetic disposition, you may find the Atkins diet to either be very accommodating and rewarding or difficult to follow long term. Some studies have found that dieters on even very low-carb plans report less fatigue, cognitive symptoms, physical effects of hunger, insomnia and stomach problems compared to dieters on low-fat/higher-carb plans.

On the other hand, side effects are also possible when low-carb dieting. There seems to be a lot of variability when it comes to effects of the Atkins diet, ketogenic diet, etc.

The Atkins diet may cause possible side effects or worsened symptoms in some people (similar to the so-called keto flu, including:

• Fatigue or lethargy
• Trouble exercising due to weakness or loss of interest in being active due to feeling tired
• Trouble sleeping
• Digestive problems, such as constipation (usually due to low fiber intake)
• Indigestion due to eating too much fat
• Irritability or mood swings (which can occur when reducing carb intake, which impacts serotonin levels)
• Bad breath

Like with all dietary plans, it’s important to practice self-awareness if you plan to reduce your carb intake drastically for weight loss. This is especially true if you’re underweight, very active, elderly, have a hormone-related health condition, or you’re pregnant or breastfeeding. Pay attention to how you feel, your energy, sleep, moods and digestion in order to arrive at the level of carbs in your diet that works best for you personally.

Final Thoughts

• The Atkins diet has been around since the 1990s and is “low- or modified-carb diet” that’s high in fats and proteins but low in things like sugar, fruit, grains and many processed foods. The Atkins diet can help people lose weight and potentially improve certain health conditions.
• Benefits of the Atkins diet include losing weight, reducing diabetes risk, improving cholesterol and heart health, treating hormonal problems like PCOS, and protecting cognitive health.
• Risks or precautions to consider about the Atkins diet are the fact that many regain the weight lost after ending the diet, it can include too much saturated fat or protein for some people, may worsen digestion, and can feel restrictive.

The post Atkins Diet: How It Works, Health Benefits, Plus Precautions appeared first on Dr. Axe.

Keto diet benefits range from weight loss to cancer prevention, and it emphasizes high-fat and protein-rich foods, including these keto snacks.

All fat isn’t created equal. While our bodies love healthy fats like avocados and coconut oil, a keto diet doesn’t mean just eating anything that’s high in fat — you still want good-for-you foods that include those healthy keto fats.

My compilation of low-carb snacks is a great starting point, but if you want specific keto snacks, I’ve just got the keto recipes for you.

These keto diet snacks rely on my food list and are just what you need when you find yourself hungry between meals, as they won’t kick you out of ketosis. Whether you’re flirting with a keto diet or are already a pro, you’ll love munching on these healthy snacks.

18 Keto Snacks

1. Avocado Deviled Eggs

Deviled eggs get a bad rep because they’re usually made with heaps of commercially made mayonnaise, which is loaded with canola and vegetable oils. Hello, GMOs!

These deviled eggs, on the other hand, rely on benefit-rich avocado to get that creamy texture without unnecessary ingredients. With seasonings like cumin and chili powder along with fresh cilantro, you’ll love taking these on the go.

Photo: Dr. Axe

2. Blackberry Nut Fat Bombs

Heart-healthy macadamia nuts make up the “crust” of these blackberry fat bombs. They’re full of coconut oil and coconut butter, plus a bit of soft cheese and blackberries for natural sweetness.

With no baking required, these keto snacks are super easy to make. See more keto fat bomb recipes here.

3. Buffalo Keto Chicken Tenders

The low-carb “breading” on these tenders produces a crispy exterior just like your favorite restaurant chicken tenders. You’ll first dip each chicken piece in an egg-and-cream wash, then dip it into seasoned almond flour, which is gluten-free and contains no grains.

You’ll bake the chicken to perfection and then sauce the tenders to order. Best of all, this method works great anytime you want crispy chicken, saucy or not!

4. Bulletproof Hot Chocolate

Turn your mug of hot chocolate into a bulletproof version with this recipe. Perfect as an after-dinner keto snack, this hot chocolate has grass-fed butter, coconut or MCT oil, and cocoa powder, turning your favorite cold-weather drink into a keto powerhouse.

5. Cheese Meatballs

Fresh cheese and grass-fed beef: How could you not like this ingredients list?

These seasoned meatballs are a delicious keto snack. They taste great warm and at room temperature or can be added to a bed of leafy greens for a more substantial keto meal.

Photo: Fat for Weight Loss

6. Coconut Boosters

These little keto snacks may look like candy, but they are pure healthy fat goodness. Made with coconut oil, chia seeds, vanilla extract and coconut flakes, they’re the perfect size to tide you over until your next meal.

7. Fat Head Nachos

These nachos use the trendy Fat Head pizza crust as the “nachos” with a Tex-Mex twist, substituting cilantro, cumin and chili for the rosemary and garlic in the pizza base. After you cut them into tortilla shapes, you’ll load them with a meaty sauce and finish off the nachos with your favorite toppings, like guacamole, jalapeños and salsa.

They’re the perfect snack to enjoy with family on movie night.

Photo: Ditch the Carbs

8. Gluten-Free Baked Meatballs

These easy-to-make meatballs are great as a pre-dinner snack or keto appetizer. They’re packed with protein, thanks to three types of meat: beef, bison and lamb.

They’re nice and moist, no doubt thanks to the raw goat cheese and coconut oil that are baked right into them. Best of all, these keto snacks are absolutely fool-proof!

9. Goat Cheese & Artichoke Dip

Need more artichoke in your life? This dip is a good excuse!

It’s made with canned artichoke hearts, goat cheese and olive oil, but what really makes it special are the array of herbs and seasonings, like chives, basil and fresh lemon juice. Use this as a dip for veggies for a zero-carb snack.

Photo: Dr. Axe

10. Indian Samosas

These samosas are genius! The dough is made from almond flour and mozzarella cheese, but it doesn’t taste — or feel — cheesy at all.

Inside, there’s a delicious veggie filling of cauliflower and onion, seasoned with garam masala, cumin, fresh ginger and other spices. These little keto snacks are perfect when you’re craving Indian food. They’ve got all the flavor without the carbs.

11. Keto Banana Walnut Bread

This bread has a few more carbs than you might be eating, but each bite is worth it, particularly if you have low potassium. The ingredients are simple: bananas (not too ripe), almond flour, walnuts, eggs, olive oil and baking soda.

You’ll be impressed by the scrumptious loaf that comes out of your oven. A warm slice of this with a pat of grass-fed butter makes a tasty keto snack or breakfast.

12. Keto Chocolate Avocado Mousse

Chocolate and avocados are a strangely fantastic combination. Adding avocado to dessert-type recipes gives them a smooth, silky texture without a pronounced flavor. That’s certainly the case with this mousse, which is crazy easy to make.

Just add cacao powder, avocado, dates, vanilla extract and maple syrup to a mixer, and mix.

Easy? Yes.

Tasty? Also yes.

13. Keto Coffee

Take your coffee up a notch with this keto caffeine boost. It’s made with bone brothcollagen powder, which supports healthy guts and bones, and grass-fed butter. Coconut oil makes it feel rich without any dairy, while a sprinkle of cinnamon satisfies the need for something sweet without any sugar.

Revamp your mornings with this a.m. keto snack!

14. Loaded Hasselback Zucchini

This ingenious take on a hasselback potato is low-carb but not low on taste. It’s full of all the best potato fixings, like cheese, sour cream, green onions and, of course, bacon! (Just opt for turkey or beef bacon.)

Instead of a carbohydrate-heavy potato, though, it’s all loaded into a firm, roasted zucchini. This is a terrific keto-friendly way to use up all that zucchini growing in the garden!

15. Low-Carb Cheese Crackers

These cheesy, crunchy crackers are perfect for snacking when you’re on the run. They’re seasoned with rosemary and made with a mix of almond flour and cheese.

While the instructions list is long, they actually come together quite easily, and you’ll definitely get the hang of it by the second time — and with crackers this good, there will be a second time! Just a few of these keto snacks will satisfy any hunger panes.

16. Low-Carb Keto Soft Pretzels

This is one of my favorite low-carb snack ideas. Soft pretzels are one of those recipes you never think to make at home, but they’re so much healthier that way — and I doubt you could get a keto pretzel at the mall!

These make a big batch and are best the same day they’re baked, so make them when you have friends or family over.

17. Paleo Brownies

Mmm, brownies. Wait, keto- and Paleo-friendly brownies? Yes!

These are made with coconut oil and arrowroot starch — no grains allowed. For strict keto, substitute a little stevia for the maple sugar in this one. The brownies are still deliciously chocolatey.

Photo: Dr. Axe

18. Stuffed Mushrooms

Mushrooms make the perfect vehicle for all of the yummy ingredients in these delightful little keto snacks. The inflammation-reducing fungus is packed with cauliflower, goat cheese, turkey bacon and butter.

It sounds decadent, but luckily, these are all a go on the keto diet! These make a great game-day snack. Go mushrooms!

The post 18 Keto Snacks: Full of Healthy Fats + Delicious appeared first on Dr. Axe.

Think you might have a food allergy, but aren’t sure what exactly could be to blame? Experiencing digestive issues or skin flare-ups, but can’t seem to figure out the solution to make them go away? Well, an elimination diet might be exactly what you need.

An elimination diet is a short-term eating plan that eliminates certain foods that may cause allergies and other digestive reactions — then reintroduces the foods one at a time in order to determine which foods are, and are not, well-tolerated.

The main reason for doing an elimination diet is to pinpoint exactly which foods are the culprits for digestive and other health-related issues when someone experiences ongoing symptoms and can’t seem to figure out what’s causing them. Symptoms that might drive someone to do an elimination diet include persistent diarrhea, bloating, constipation, eczema and acne.

It’s estimated that more than 30 million adults in the U.S. alone suffer from food allergies, and these numbers don’t even take into account food “intolerances” or food sensitivities that don’t show up on allergy tests. This means the real number is likely a lot higher and just another reason to test an elimination diet.

Foods to Remove During Elimination Diet

Eight foods account for the majority of all food-allergy reactions: milk, eggs, peanuts, nuts, wheat/gluten, soy, fish and shellfish.

Elimination diets range in terms of what exact foods are permitted and eliminated, but most cut out all common allergens, including:

• Gluten
• Dairy
• Soy
• Refined/added sugar
• Peanuts
• Corn
• Alcohol
• Eggs, in some cases
• Usually all packaged, processed or fast foods
• Certain nightshades

Most elimination diets last for about three to six weeks. It’s believed that antibodies — the proteins your immune system makes when it negatively reacts to foods — take around three weeks to dissipate. This is usually the minimum time needed for someone to fully treat sensitives and notice improvements in their symptoms.

What Symptoms Can an Elimination Diet Help With?

Even when someone may think that she already eats a healthy diet, if she still battles health issues that she can’t resolve, an elimination diet is usually extremely useful for identifying which suspected foods are truly the cause. Even if you’ve opted to have a food allergy test done at a physician’s office in the past, you still might be missing something because it’s common for allergy tests to show negative results for underlying food sensitives that are not true allergies yet can still cause negative symptoms.

A food allergy is an overreaction of the immune system to a specific food protein, but similar effects can happen even when someone doesn’t test positive for an allergy. When food protein is ingested that isn’t well-tolerated, it can trigger a range of reactions that may cause symptoms, like rashes, hives, swelling, trouble breathing and various digestive (GI tract) pains.

Identifying and removing allergies and sensitivities is vital to overall health. When you struggle with an ongoing, unidentified sensitivity, your body constantly sends out inflammatory responses that can cause harm in multiple ways.

Food sensitivities and allergies are correlated with an increased chance for developing:

• Chronic fatigue
• Arthritis
• Asthma
• Nutrient deficiencies
• Mood disorders, including depression and anxiety
• Skin flare-ups like eczema, hives and acne
• Autoimmune disorders
• Atherosclerosis (hardening of the arteries, a precursor to heart disease)
• Cognitive decline and neurodegenerative diseases, including Parkinson’s and dementia
• Learning disabilities like ADHD
• Trouble sleeping or insomnia
• Adrenal fatigue
• Muscle and joint pain, such as from arthritis
• Weight gain and obesity
• Migraine headaches
• Kidney and gallbladder problems

According to a 2019 cause report published in Alternative and Complementary Therapies, when a multi-symptomatic 50-year-old female followed the elimination diet for nine weeks, she experienced symptom alleviation and improved nutrient intake. Researchers suggest that eliminating these problematic foods eased the burden on the immune system and allowed the body to repair and heal.

Health Benefits

1. Uncovers Unknown Food Allergies

It’s very common to experience ongoing digestive problems even when eating an overall healthy diet. Why? Because all it takes is one or two unidentified food allergens to make a big impact.

For example, 52 patients with eosinophilic esophagitis — an esophageal disorder predominantly triggered by food allergies — underwent an elimination diet as part of a 2014 study published in the Journal of Allergy and Clinical Immunology. Seventy percent of patients experienced remission!

During the study, patients cut out four major food-allergen groups for a six-month period: dairy products, wheat, eggs and legumes. In 65 percent to 85 percent of patients, just one or two food triggers were responsible for causing the disorder. Milk was identified as a major allergen in 11 patients (50 percent of patients in total), eggs in eight patients (36 percent), wheat in seven patients (31 percent) and legumes in four patients (18 percent).

The patients had no idea that they were allergic to such foods, so they didn’t respond to past treatment methods until the allergens were identified. They only finally experienced improvements and relief when specific allergens were removed long term.

Removing certain allergic foods is the most obvious and essential step for food allergies natural treatment.

2. Helps Reduce IBS Symptoms

When 20 patients with irritable bowel syndrome (IBS) underwent elimination diets as part of a 2006 study conducted by University of Kansas Medical Center, 100 percent of patients experienced significant improvements in digestive symptoms.

Elimination diets were based on the results of tests done to identify patients’ food and mold panels. After six months of being on the elimination diets and also taking probiotics, patients were reassessed – and every single one reported improvements in bowel movements and control over IBS symptoms. Researchers also found that 100 percent of the patients had increased levels of beneficial bacteria present within the gut flora.

3. Useful for Treating Leaky Gut Syndrome

In many cases leaky gut syndrome is the underlying cause of allergic reactions, autoimmune disease and bodywide inflammation. Leaky gut occurs when the lining of the digestive tract develops tiny holes that allow specific substances to pass through into the bloodstream, damaging your system.

Leaky gut is a major contributor to autoimmune diseases like Crohn’s and ulcerative colitis. Development of leaky gut can also cause malabsorption of vital minerals and nutrients — including zinc, iron and vitamin B12. It’s believed that leaky gut is commonly caused by gluten intolerance but can also result from a range of other food allergies and sensitives, too.

4. Provides Relief for Skin Irritations Like Eczema and Acne

Strong evidence exists that skin conditions like eczema and acne are related to undiagnosed food allergies.

For example, a study done by the Institute of Special Medicine in Rome found a strong relationship between eczema symptoms in adults and food allergens. When 15 adults with eczema were put on an elimination diet, 14 of them experienced significant improvements in skin-related symptoms.

Nuts, tomatoes, milk, eggs and cereal grains were the most common allergens, with six out of 15 patients testing positive for allergies to at least one of these foods. Another eight patients were suspected for having at least a food intolerance to one food, resulting in 93 percent of subjects (14 of 15) improving when all foods were eliminated.

5. May Help Prevent or Treat Learning Disorders Like ADHD and Autism

Common food allergens, such as gluten and pasteurized dairy products, may increase the risk of developing ADHD and autism because proteins from these foods can cause intestinal permeability. This occurs when substances leak through the gut and then recirculate within the bloodstream, sometimes acting in the brain like an opioid drug. Once substances make it to the bloodstream, they come into contact with large numbers of immune cells that trigger inflammation.

High intakes of sugar, in addition to deficiencies in zinc, selenium, iron and omega-3 fatty acids, also worsen ADHD symptoms. When researchers from the Developmental Brain-Behaviour Laboratory at the University of Southampton analyzed the effects of three different diets in children with ADHD, restrictive elimination diets were beneficial in lowering symptoms.

Many other studies, like one done in 2012 by the Division of Neurology at the Children’s Memorial Hospital in Chicago, conclude that ADHD symptoms are lower in children when sugar is reduced in their diets, additive and preservatives are removed, and fatty acid supplements, such as omega-3s, are given.

6. Combats Migraine Headaches

Elimination diets are an effective and inexpensive therapeutic strategy for patients who suffer from frequent migraine headaches.

When 21 patients went on an elimination diet — removing common allergens that were identified as part of a pre-screening IgG antibody test — the majority of patients experienced significant improvements in symptoms compared to when they first began the diet. Following the elimination diet, patients reported significant differences in the number of migraine attacks they experienced monthly, the duration of attacks and the level of pain intensity.

How to Do an Elimination Diet

Here are the steps to follow in order to effectively do an elimination diet:

1. Stop eating all common allergen/sensitive foods from the list below for about three weeks. Removing foods is the key step in an elimination diet, as you will begin to figure out unknown allergies or sensitivities.
2. During this time, carefully read food labels to make sure you’re really avoiding even trace amounts of these foods. You may want to keep a food journal during these three weeks to record how you’re feeling. This will come in handy when you begin reintroducing the foods later on.
3. After three weeks, reintroduce one food group at a time. Eat the suspicious food daily if you can for about one to two weeks, and record your symptoms. Notice any changes in symptoms between the elimination phase and the reintroduction phase.
4. If symptoms return after beginning to eat one of the suspicious foods, you can confirm that this food is a trigger by eliminating it once again.  The goal is to see if the symptoms clear up once again when the food is removed. You can see that the process is a bit of trial and error, but it shouldn’t take more than four to six weeks to pinpoint foods that can finally improve your symptoms for good.

Biggest Foods Offenders to Avoid During an Elimination Diet:

• Gluten
• Dairy
• Soy
• Corn
• Peanuts
• Citrus fruits
• Hydrogenated oils
• Added sugars
• Sometimes alcohol and caffeine
• Sometimes vegetables from the nightshade family

Why these foods? In the U.S. alone, it’s estimated that 6 percent of people suffer from sensitivity to gluten, according to the Cleveland Clinic. Large percentages of people react to gluten with a type of negative inflammatory response – either from a gluten allergy, intolerance or sensitivity.

Dairy allergy is also common because standard dairy pasteurization destroys necessary enzymes that can cause allergies. In North America, most cattle contain a type of protein known as beta casein A1, which is a common trigger for both food and seasonal allergies.

Why cut out soy and corn? For starters, soy and corn are the two biggest GMO crops in the world. Peanuts and citrus fruits also commonly cause allergic reactions.

Meanwhile, many studies show that when you are allergic or sensitive to one common allergen, such as soy, there’s a good chance you’re also allergic to another, such as peanuts. This is because protein particles in common allergen foods closely resemble one another and cause similar inflammatory reactions.

Hydrogenated oils create chronic inflammation throughout the body and can induce disease. On the other hand, good fats are essential to hormone production, weight loss, cellular healing and anti-inflammation.

Sugar is an antinutrient offering insignificant amounts of vitamins and minerals — plus it causes elevated glucose and insulin levels that promote inflammation and low energy.

Certain alcohols, like red wine or gluten-containing beers, can create allergic reactions and digestive symptoms. Even when they don’t, it’s best to eliminate all alcohol to help the body detoxify itself. Alcohol can increase yeast and harmful bacteria growth in the gut, lower energy levels, depress your mood, and only complicate existing health-related issues.

What about nightshades? If you are a person who struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome, then there is a chance that a class of vegetables called nightshades could be contributing to your health condition.

Nightshade vegetables are completely healthy for most people, but for a few they can act as triggers similar to wheat or dairy and cause major immune reactions. The most commonly eaten nightshades are potatoes, tomatoes, eggplant and peppers.

Foods to Include During an Elimination Diet:

During an elimination diet, try to make about 40 percent of your plate fresh vegetables, 30 percent “clean” sources of protein, 20 percent healthy fats, and the remaining percent whole-food carbohydrates and fruit. In many ways, it will resemble a Paleo diet eating plan.

Most of your plate should be taken up by vegetables that are ideally organic, plus small amounts of fresh fruit. Vegetables that are especially good choices for a healing diet include:

• all leafy greens
• cruciferous vegetables like broccoli, cauliflower and Brussel sprouts
• artichokes
• fennel
• celery (or celery juice)
• cucumbers
• squash
• mushrooms
• snow peas
• radishes
• sprouts
• sea vegetables
• berries
• fresh herbs

Fifty percent of your plate should come from high-quality proteins and healthy fats. Aim to include plenty of “clean” protein sources – such as organic, grass-fed meat and poultry, wild-caught fish, cage-free eggs (unless you suspect an egg allergy), and small amounts of sprouted beans.

Healthy sources of fats include coconut products, such as coconut oil, olive oil, nuts, seeds and avocados.

You may want to try giving up all grains for a period of time, even gluten-free grains like quinoa and gluten-free oats — this is also a key step in the low FODMAPs diet. If you do want to include grains, make them about 10 percent of your food intake or less, and stick with gluten-free, sprouted and ideally organic grains.

Why and How Does It Work?

A very large proportion of the immune system, roughly 70 percent, is actually held within the digestive tract, specifically in the gut. Therefore, the gut and brain have a very close working relationship.

Every time we put something into our mouths and it travels through our digestive tracts, our guts send signals to our brains – and vice versa.

Within the gut, we have what is called the enteric nervous system, a series of neurotransmitters that are capable of sending chemical messages to the brain that trigger the release of digestive enzymes, hormones and inflammatory responses.

This back-and-forth communication is how we know when we are hungry and when we are full. It’s also how our gut and brain work together to communicate signs of a food intolerance, allergy, bacterial infection or nutrient deficiency.

When you eat something that triggers a “red flag,” your immune system and brain react by creating inflammation — swelling, pain, tenderness and sometimes visible redness that are all a result of the body’s white blood cells attempting to protect you from an infection of foreign organisms.

During an elimination diet, someone cuts out all culprit foods, usually for about a month or so, and then reintroduces them one by one to see how she feels when she eats the food once again. If the inflammatory responses stop when the food is removed but then return once reintroducing the food, then it’s clear that the food should be eliminated altogether.

Who Specifically Should Do One?

It’s recommended by most health care professionals that everyone do a form of an elimination diet at least once in her or his life, since many people don’t even realize that they have symptoms until they experience what it’s like to live without them.

For example, you might think that you have frequent headaches or acne breakouts because it runs in your family, but after doing an elimination diet you might notice these symptoms in fact resolve when you make changes to the foods you eat.

People who can especially benefit from doing an elimination diet include:

• Anyone struggling with autoimmune disease or metabolic syndrome
• People with body aches and pains caused by inflammation
• Those with skin irritations, blemishes and rashes
• Anyone with low energy levels despite eating a healthy diet
• Anyone with known food allergies who is still experiencing symptoms (since oftentimes one type of allergy, such as gluten, can be linked to other kinds of sensitivities, such as dairy)

Best Foods

• Bone broth: Broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls.
• Raw milk and cultured dairy: Contains both probiotics and a healthy source of amino acids that can help heal the gut. Pastured kefir, yogurt, amasai, grass-fed butter and raw cheese are some of the best.
• Probiotics and fermented foods: These help replenish good bacteria and crowd out bad bacteria in the gut. They contain organic acids that balance intestinal pH and reduce acidity and inflammation. Try sauerkraut, kimchi, kombucha and natto.
• Coconut products: The MCFAs in coconut are easier to digest than other fats and nourish a healing gut. Try coconut oil, coconut flour and coconut kefir (which also contains probiotics and protein).

The post Do an Elimination Diet to Uncover Food Allergies or Sensitivities appeared first on Dr. Axe.

FODMAP is an acronym for a collection of food molecules (mostly sugars) that are short-chained carbohydrates, both fermentable and poorly absorbed in the gut. If you haven’t heard the term “FODMAPs” thrown around at work or at the gym lately, you probably will soon enough.

Essentially, FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are specific sugars found in food, such as fructose, lactose, fructans, galactans and polyols. Because they’re not absorbed completely by the human body, they’re easily fermented by gut bacteria and can cause significant gastrointestinal problems.

A team at Australia–based Monash University, led by professor Peter Gibson and including Dr. Sue Shepherd and others, developed the low FODMAP diet. It …

provided the first evidence that a Low FODMAP diet improves IBS symptoms. Irritable bowel syndrome (IBS) is a common functional gastrointestinal disorder affecting one in seven Australian adults and is also common in the USA, Europe and many Asian countries … The research team at Monash University have developed a diet to control gastrointestinal symptoms associated with IBS/FGID focusing on a group of carbohydrates called FODMAPs. Current research strongly suggests that this group of carbohydrates contributes to IBS/FGID symptoms.

What Are FODMAPs? (Role in IBS)

IBS affects more than 10 percent of the world’s population. A low FODMAP diet has been shown to not only take the burden off the digestive system, but also greatly reduce the symptoms of IBS. This low FODMAPs diet has brought much needed hope to millions of people because IBS is such a common, complicated disease.

Here are some important facts about IBS from an article published in the journal Clinical Epidemiology:

• Younger women are most at risk, and people over 50 are 25 percent less likely to be affected.
• Only 30 percent of people with IBS will consult a physician for treatment, which tells us that there is a huge group of people out there suffering with IBS and no idea how to treat it because these people don’t even know what they’re up against.
• It’s important to realize that these people aren’t steering clear from the doctor because they don’t want help, but because they’re confused. According to the study, undiagnosed IBS patients “do not have significantly different abdominal symptoms to those who do consult, but they do have greater levels of anxiety and lower quality of life.” The symptoms of IBS are hard to diagnose because they’re so similar to common digestive symptoms.
• Also, even though people are not likely to die sooner because of it, “Patients diagnosed with IBS are highly likely to have other functional diseases and have more surgery than the general population,” which could indirectly lead to higher mortality rates and other sickness and/or disease.

Typically, developing symptoms like abdominal pain, bloating, gas and altered bowel habits (ranging from constipation to diarrhea) indicate IBS. However, the primary cause of IBS is unknown, which has added to its mysterious nature.

For the past several years, gluten has become a common scapegoat for IBS. In fact, eliminating it has been a growing treatment or approach for all bowel and digestive issues, but this approach is not always necessary or appropriate for every IBS sufferer.

One of the first articles to question the gluten theory was published in the journal Current Allergy and Asthma Reports by Australian researchers who made some serious waves with their 2013 study, “Is Gluten a Cause of Gastrointestinal Symptoms in People Without Celiac Disease?”

After repeating a randomized, control trial that appeared to suggest gluten made gastrointestinal symptoms worse, the Monash University scientists were unable to confirm that. “Patients with self-perceived NCGS [non-celiac Gluten Sensitivity] have specific gluten sensitivity,” they reported.

That means many people who believe they’re gluten-intolerant may actually be suffering from other GI issues related to FODMAPs, not specifically gluten.

Next thing you know, this study went viral, and FODMAPs were put on the map.

More research is still needed, and the jury is still out, so don’t go throwing away your gluten-free lifestyle just yet. As research continues to shed light on this topic, there’s still good reason to avoid wheat and most grains for certain people.

If going gluten-free hasn’t resolved your issues though, you may want to look at adopting a low FODMAP diet and see if FODMAPs are the root cause in your case.

Low FODMAP Diet

The same Australian researchers set out to discover the real cause of GI complaints and appear confident that the culprits are fermentable oligo-, di- and monosaccharides, along with polyols, more commonly known as “FODMAPs.”

The team took 37 patients with non-celiac gluten sensitivity (NCGS) and IBS and conducted a double-blind crossover trial where they all were given a reduced FODMAPs diet and then randomly assigned each person to one of three groups for two weeks: high-gluten, low-gluten and a control diet without any gluten. The results were quite astounding:

• GI symptoms consistently and significantly improved during reduced FODMAPs intake for all participants.
• Every person experienced significantly worse symptoms when gluten or whey proteins were reintroduced into the diet.
• Only 8 percent of participants suffered from gluten-specific effects.
• GI issues linked to gluten were not reproduced.

A 2014 study published in the journal Gastroenterology discovered similar results. Testing to see how the typical Western diet fared against one low in FODMAPs, the researchers took 30 patients with IBS and eight healthy people who acted as the “control group” and randomly separated them into two groups for 21 days: one that ate less than 0.5 grams of FODMAPs per meal and one that ate “regular” food.

The participants rated their daily symptoms on a 0–100 scale. At the end of the three weeks, they reported an average 22.8 score compared to the 44.9 that came with the typical Australian diet — literally cutting their usual bloating, gas and abdominal pain by 50 percent. Just think what this can mean for people suffering from IBS all over the world.

Allison Siebecker, ND, MSOM, L.Ac, has seen similar results in her practice regarding small intestinal bacterial overgrowth (referred to as SIBO) — a condition defined as “the abnormal growth in the small intestine of bacteria that are normally found only in the colon.” Intimately connected, SIBO oftentimes causes symptoms very similar to IBS and is involved in the disease processes that cause IBS. In turn, IBS has actually been shown to cause SIBO.

Essentially designed to restrict food sources (primarily carbohydrates) for harmful bacteria, Dr. Siebecker advises that the “established SIBO treatment diets are the Specific Carbohydrate Diet (SCD), the Gut and Psychology Syndrome Diet (Gaps Diet), the Low Fodmap Diet (LFD) or a combination of these diets such as  SIBO Specific Food Guide (SCD + LFD)…”

To get control of their symptoms without the use of drugs or undergoing surgery, Patsy Catsos, MS, RD, recommends that a FODMAP elimination diet be done for two weeks. Then she recommends re-challenging your body with one FODMAP item at a time, until you get to the final diet that includes all the foods that are well-tolerated.

Anyone with IBS or SIBO will be able to nail down the triggers and get the situation under control within a relatively short period of time.

The hope that this provides patients with IBS and SIBO cannot be overemphasized. Many times, I’ve heard questions about why IBS and digestive issues aren’t alleviated after a person gives up gluten. Often, a low FODMAP diet turns out to be exactly the answer these people are seeking.

Food Lists

Foods to Entirely Avoid

Vegetables

• Artichoke
• Asparagus
• Cauliflower
• Garlic
• Green peas
• Leek
• Mushrooms
• Onion
• Sugar snap peas

Fruits

• Apples
• Apple juice
• Cherries
• Dried fruit
• Mango
• Nectarines
• Peaches
• Pears
• Plums
• Watermelon

Dairy

• Cow’s milk
• Custard
• Evaporated milk
• Ice cream
• Soy milk
• Sweetened condensed milk
• Yogurt

Protein Foods

• Most legumes

Breads

• Wheat
• Rye
• Barley

Sweeteners

• High fructose corn syrup
• Honey

Nuts and Seeds

• Cashews
• Pistachios

It’ll take some getting used to, but don’t worry — in no time flat, you’ll be a veritable expert at avoiding poorly absorbed short-chain carbohydrates. Keep in mind that the point of this diet is to limit products that ferment in your stomach, not to avoid probiotic-rich fermented foods. This would be a major mistake because fermented veggies and raw dairy are mainstays of the GAPS protocol.

Foods to Include

Vegetables

• Alfalfa/bean sprouts
• Bamboo shoots
• Bell peppers
• Bok choy
• Carrots
• Chives
• Choy sum
• Cucumbers
• Fresh herbs
• Lettuce and salad greens
• Potatoes
• Pumpkin
• Spinach
• Squash (winter, butternut)
• Tomato
• Zucchini

Fruits

• Banana
• Berries
• Cantaloupe
• Grapes
• Honeydew
• Kiwi
• Kumquat
• Lemon
• Lime
• Mandarin
• Orange
• Passion fruit
• Pineapple
• Rhubarb
• Tangerine

Dairy Alternatives

• Raw hard cheese (cheddar, colby, parmesan, Swiss, etc.)
• Almond, coconut or rice milk

Protein Foods

• Eggs
• Grass-fed beef
• Grass-fed lamb
• Wild-caught fish
• Free-range chicken
• Free-range turkey
• Tempeh

Breads, Grains and Snacks

• Gluten-free breads
• Gluten-free oats
• Gluten-free pasta
• GMO-free corn
• GMO-free rice
• Quinoa
• Sourdough spelt

Nuts and Seeds (Sprouted or Nut Butters Preferred)

• Macadamia
• Organic peanut
• Pecans
• Pine nuts
• Pumpkin seeds
• Walnuts

Condiments

• Cooking oils (avocado, coconut, grapeseed)
• Grass-fed butter
• Maple syrup
• Mayonnaise
• Most herbs and spices
• Mustard
• Olives
• Salad dressings (homemade)
• Soy sauce
• Vinegar

Foods to Limit

Additionally, some foods are considered to contain a moderate amount of FODMAPs, so it’s recommended to limit serving sizes:

Fruits

• ¼ avocado
• < 3 cherries
• ½ grapefruit (medium)
• ½ pomegranate (small)
• ¼ cup shredded coconut
• < 10 dried banana chips

Vegetables

• ¼ cup artichoke hearts (canned)
• < 3 asparagus spears
• < 4 beet slices
• < ½ cup broccoli
• < ½ cup Brussels sprouts
• < 1/4 cup butternut pumpkin
• < 1 cup cabbage (savoy)
• < 1 celery stick
• < ½ cup green peas
• < 3 okra pods
• < 10 pods snow peas
• < ½ corn cob
• < ½ cup sweet potatoes

Nuts

• Almonds (< 10)
• Hazelnuts (<10)

It’s important to note that this list does not cover all foods that can and can’t be eaten on the low FODMAP diet. I recommend consulting your dietitian and the Monash University Low FODMAP Diet App if you’re wondering what foods fit the guidelines.

The post What Are FODMAPs? Is This Food List the Key to Treating IBS? appeared first on Dr. Axe.

It’s every dieter’s dream: Imagine being able to eat whatever you want most days of the week, limiting your intake for one or two days at a time, and still losing weight. This is what many people experience when they begin practicing intermittent fasting (IF).

Intermittent fasting can do more than slim just your waistline. Studies show that benefits of fasting include helping stabilize blood sugar levels, reduce inflammation and keep your heart healthy.

There are a variety of approaches to intermittent fasting, whether you prefer to fast for a good chunk of hours each day or skip meals for two days each week.

Let’s look below at how intermittent fasting can serve as one way to simultaneously improve your health and achieve your weight loss goals. Consider this your intermittent fasting beginner’s guide.

What Is Intermittent Fasting?

Intermittent fasting, also known as cyclic fasting, has risen in popularity in recent years as more research emerges showing that it’s typically safe and effective.

However, intermittent fasting is hardly a new concept. It’s been used for centuries during times when food was scarce, and it even plays a central role in many major religions. In fact, once a year, Muslims observe Ramadan, a month of fasting from dawn until sunset.

In a 2016 Cell Metabolism study, the authors discuss how fasting allow humans to rely less on our glucose (sugar) stores for energy and instead on our ketone bodies and fat stores (keto intermittent fasting). As a result, “both intermittent and periodic fasting result in benefits ranging from prevention to the enhanced treatment of diseases.”

Even fasting mimicking diets, which are not true fasting, can create beneficial changes similar to those caused by fasting.

It’s difficult to define intermittent fasting, as there’s not just one correct method for how to fast. In fact, there are many different variations that are used around the world. Each follows a different eating pattern that is often strictly adhered to in order to achieve physical or even spiritual results.

How Does Intermittent Fasting Work?

The extensive research on the concept of intermittent fasting suggests it functions in two different ways to improve various facets of health.

First, intermittent fasting results in lowered levels of oxidative stress to cells throughout the body.

Second, fasting improves your body’s ability to deal with stress at a cellular level. It activates cellular stress response pathways similar to very mild stressors, acting as a mild stimulant for your body’s stress response.

As this occurs consistently, your body is slowly reinforced against cellular stress and is then less susceptible to cellular aging and disease development.

Common Types

• Alternate-Day Fasting: This entails eating only every other day. On fasting days, some eat no food at all, and others eat a very small amount, typically around 500 calories. On non-fasting calorie days, eat normally (but healthfully).
• The Warrior Diet: This diet involves eating only fruits and vegetables during the day and then eating one large meal at night. (The Military Diet also may use intermittent fasting protocols.)
• 16/8 Fasting (also often referred to as Time-Restricted Feeding): For this method, you fast for 16 hours every day and limit your eating to eight hours. Most often, key component of 16/8 intermittent fasting is skipping breakfast. This approach involves not eating anything after dinner and skipping breakfast the next morning.
• Eat-Stop-Eat: Practice the “Eat Stop Eat” method by picking one or two days out of the week in which you fast for 24 hours, then eat nothing from dinner one day until dinner the next day. On the other days, you should have normal calorie days.
• 5:2 Diet: For five days of the week, you eat normally. For the remaining two fast days, you should restrict your caloric intake to between 500–600 calories every day.
• Dirty Fasting: Dirty fasting is one method of fasting that is a bit more flexible that other methods. It allows you to eat a very limited number of calories while “fasting,” such as about 100 calories or less.

Health Benefits

1. Promotes Weight Loss

A major intermittent fasting health benefit is its ability to rev up fat burning and help the pounds slide off. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require you to meticulously measure your foods and track the calories and grams consumed.

Even though it doesn’t require calorie counting, studies suggest intermittent fasting can result in the same amount of weight loss as continuous restrictive diets. (Learn “how many calories should I eat a day?”)

Intermittent fasting results in increased fat burning and fast weight loss by forcing your body to use fat stores as fuel. When you eat, your body uses glucose (sugar) as its primary source of energy and stores whatever is left over as glycogen in your muscles and liver.

When you don’t give your body a steady stream of glucose, it begins breaking down the glycogen to use as fuel. After the glycogen has been depleted, your body seeks out alternative sources of energy, such as fat cells, which it then breaks down to help power your body.

This is similar to the ketosis diet (or “keto diet”), in which you deprive your body of carbohydrates and force it to use stored fat for energy.

A 2020 review looked at the effects of intermittent fasting on body composition in 27 different studies and found that, on average, it slashed body weight by 1 percent to 13 percent within six months. Another study found that whole-day fasting led to similar results, with up to a 9 percent reduction in body weight.

Yet another study focused on the 16/8 method of intermittent fasting showed that it significantly reduced fat mass while retaining both muscle mass and strength. This fact is why I recommend this style of intermittent fasting the most.

All of that said, one randomized controlled trial found that calorie restriction was still needed to cause weight loss even when someone was fasting, meaning that sticking to a healthy diet is key.

A recent 2023 study from the Journal of the American Heart Association did not support the use of time‐restricted eating as a strategy for long-term weight loss, but this was contrary to many of the other studies on intermittent fasting, as shown above.

2. Improves Blood Sugar

When you eat, carbohydrates are broken down into glucose (sugar) in your bloodstream. A hormone called insulin is responsible for transporting the glucose out of the bloodstream and into the cells, where it can be used as energy.

Insulin doesn’t always work effectively when you have diabetes, which can result in high blood sugar levels coupled with symptoms like fatigue, thirst and frequent urination.

Some studies show that intermittent fasting benefits insulin sensitivity and blood sugar levels by keeping them well-regulated and preventing spikes and crashes. Fasting seems to be especially effective for this purpose when it lasts at least 16 hours.

In one study, participants with diabetes fasted an average of 16 hours daily for two weeks. Not only did intermittent fasting cause weight loss and a decrease in caloric intake, but it also helped significantly reduce blood sugar levels.

Another study showed that fasting decreased blood sugar by 12 percent and also lowered insulin levels by nearly 53 percent. Preventing a buildup of insulin allows it to work more efficiently and keeps your body sensitive to its effects.

3. Keeps Your Heart Healthy

Studies show that intermittent fasting helps improve cardiovascular health by lowering certain heart disease risk factors.

In one study, fasting was shown to influence several components of heart health. It increased good HDL cholesterol and decreased both bad LDL cholesterol and triglyceride levels.

One animal study in the Journal of Nutritional Biochemistry showed that intermittent fasting caused an increase in levels of adiponectin, a protein involved in the metabolism of fat and sugar that may be protective against cardiovascular disease and heart attacks.

In fact, in one study, rats that fasted every other day were nearly 66 percent more likely to survive a heart attack than those on a normal diet.

4. Reduces Inflammation

Inflammation is a normal immune response to injury. Chronic inflammation, on the other hand, can lead to chronic disease.

Some research has even linked inflammation to conditions like arteriosclerosis, diabetes, obesity and cancer.

A study published in Nutrition Research followed 50 individuals observing Ramadan and showed that they had decreased levels of some inflammatory markers during Ramadan fasting.

Another study in 2015 discovered that a longer duration of nighttime fasting was associated with a decrease in markers of inflammation. In the journal Rejuvenation Research, alternate-day fasting helped reduce markers of oxidative stress.

There’s also evidence that intermittent fasting can support a healthy gut microbiome, which assists in supporting immune defenses.

While more research is needed, these studies provide promising evidence showing that intermittent fasting may help reduce inflammation and fight off chronic disease.

5. Protects Your Brain

In addition to keeping your heart healthy and warding off disease, some studies have indicated that intermittent fasting protects the health of your brain.

One animal study showed that intermittent fasting helps enhance cognitive function and protect against changes in memory and learning function compared to a control group. Another animal study found that it protects the brains of mice by influencing certain proteins involved in brain aging.

Additionally, the anti-inflammatory effects of intermittent fasting may also help slow the progression of neurodegenerative disorders like Alzheimer’s disease.

Some also say that fasting promotes autophagy, or “self-eating,” which is our normal bodily process of cellular renewal, although more research on this topic is needed.

6. Decreases Leptin Resistance (and Possibly Normalizes Hunger)

Leptin, also known as the satiety hormone, is a hormone produced by the fat cells that helps signal when it’s time to stop eating. Your leptin levels drop when you’re hungry and increase when you’re full.

Because leptin is produced in the fat cells, those who are overweight or obese tend to have higher amounts of leptin circulating in the body. However, too much leptin floating around can cause leptin resistance, which makes it harder for it to effectively turn off hunger cues.

One study with 80 participants measured leptin levels during intermittent fasting and found that levels were lower at night during the fasting period. Lower levels of leptin could translate to less leptin resistance, less hunger and potentially even more weight loss.

Related: Reverse Dieting: Does It Help or Hurt Weight Loss?

How to Intermittent Fast

As described above, there are many types of intermittent fasting with different options that can fit any schedule or lifestyle. It’s best to experiment and find the one that works best based on your individual needs.

While every type of intermittent fasting requires you to skip meals (most commonly breakfast), each type works a bit differently and has different “rules.”

Intermittent fasting schedule

For beginners, the easiest starting point is the intermittent fasting 16/8 method, a form of time-restricted eating. This typically just involves skipping your evening snack after dinner and skipping breakfast the next morning as well.

If you don’t eat anything between 8 p.m. and 12 p.m. the next day, for instance, you’ve already fasted for 16 hours.

If 16 hours of fasting feels too daunting at first, begin with a shorter fast lasting about 13 to 14 hours. Increase how long you fast as your body gets accustomed to it.

While the 16/8 method has been shown to be generally safe for most people, longer fasts ranging from 14 to 72 hours may not be safe for everyone. It also takes your body time to adjust to the effects of fasting, so don’t push yourself too hard at first.

What can I eat during intermittent fasting?

Unlike typical diets, with intermittent fasting there’s no need to count points or calories or plug your foods into a food diary each night.

Even if your goal is to primarily lose weight from IF, it’s still important to consume enough healthy food and calories in general. Otherwise, you risk slowing down your metabolism, which is the opposite of what you want.

Skipping meals is also not an excuse to eat junk and “empty calories,” meaning it’s important to continue to focus on consuming a nutrient-dense diet.

While practicing intermittent fasting, here are foods to emphasize when you’re not fasting and within your eating window, all of which tend to be filling plus full of nutrients:

• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

How much weight can you safely lose in a month with intermittent fasting?

It’s reasonable to expect to lose about 0.5 to two pounds per week (or up to about eight pounds per month). The bigger your body mass when you start fasting, the likelier it is that you’ll lose weight more quickly.

Keep in mind that intermittent fasting should be viewed as a change in lifestyle rather than a diet. Be sure to focus on filling your diet with healthy whole foods during the days that you do eat to squeeze as many nutrients as possible into your day.

If you’re physically active, intermittent fasting and working out are fine. Stricter forms of fasting, such as going an entire day without food, require more precautions.

Risks and Side Effects

Why might intermittent fasting be bad for some people? It’s not intended for people with eating disorders, women who are pregnant or those who already have low body weight.

When taken too far, it can potentially cause side effects such as:

• fatigue
• weakness, brain fog
• anxiety
• cravings
• increased hunger
• trouble sleeping (especially if you’re fasting at night)

If you suffer from low blood sugar, for example, going without eating all day may lead to dangerous side effects due to a drop in blood sugar causing symptoms like shakiness, heart palpitations and fatigue. If you have diabetes, it’s best to work with your doctor to determine if intermittent fasting is right for you.

If you have a history of eating disorders, this is also not a good tool for you as it may encourage unhealthy behaviors and trigger symptoms. If you are a child or teenager and still growing, intermittent fasting is not recommended either.

Among those who have gallstone disease, fasting may actually increase the risk of gallbladder problems and should be avoided.

Finally, studies show that fasting may alter levels of your thyroid hormones. If you suffer from any thyroid issues, you may want to reconsider intermittent fasting to avoid alterations in these important hormones.

Those who are sick may also want to reconsider fasting as it can deprive your body of the steady stream of nutrients that it needs to heal and get better.

Is intermittent fasting safe for women? Generally speaking, yes, it’s safe, but women tend to be more sensitive to the effects of fasting compared to men. Certain women may encounter hormone issues if they fast for days on end — they may benefit from doing intermittent fasting only a few days a week rather than every day, for example.

Those who are pregnant and breastfeeding should also avoid fasting and focus instead on a nutritious diet rich in vitamins and minerals.

Final Thoughts

• Intermittent fasting is one method to increase fat-burning and lose weight while supporting metabolic and cognitive health.
• Other health benefits include help regulating blood sugar, protecting your brain, keeping your heart healthy and reducing inflammation.
• There are many ways to fast, with variations that can fit into any lifestyle. A popular method is skipping breakfast and fasting for about 16 hours per day, including overnight.
• This dietary tool is typically safe but not a good fit for everyone, especially those suffering from certain health conditions, such as diabetes, gallstones, an eating disorder or a thyroid disorder.
• To avoid side effects, start slowly, and be sure to eat a nutrient-rich diet in order to prevent any deficiencies or issues like fatigue.

The post Intermittent Fasting: How to Do It for Weight Loss appeared first on Dr. Axe.

Curious about whether the ketogenic diet could help you reach your goals, but dreading diligently counting macros and calories each day? Then a “lazy keto diet” might be a good option for you.

This approach focuses most on limiting carb intake, while allowing for more flexibility in terms of how much fat and protein you eat. While this type of diet may not help you get into nutritional ketosis as easily as a stricter keto diet , many find it can still pay off in terms of leading to weight loss and other benefits.

What Is Lazy Keto?

Just like a traditional ketogenic diet (TKD), the lazy keto diet is a high-fat, very-low-carb diet, however it’s less strict overall. The goal of the diet is still to consume about 20 grams of net carbohydrates per day or less, but there isn’t as much emphasis on eating a certain amount of protein or fat each day, compared to a TKD.

Because carefully counting macronutrients (your “keto macros”) every day while on the TKD can be difficult and tedious for some people, lazy keto is a good alternative if weight loss and other benefits are desired, but being very restrictive and detail-oriented isn’t realistic.

Lazy Keto vs. Dirty Keto

What’s the difference between dirty keto and lazy keto? A “dirty keto” diet describes a high-fat, low-carb diet that includes a decent amount of processed foods. For example, foods like processed meats such as salami and bacon, poor quality cheeses and butter, and refined oils may provide a lot of someone’s daily calories while on a dirty keto diet.

When someone is eating dirty, they are typically only focused on minimizing their carb intake, but are not purposefully including healthy, nutrient-dense foods in their diet, such as vegetables. The opposite of a dirty, low-carb diet is a “clean keto diet,” which emphasizes whole foods such as non-starchy veggies, herbs, wild-caught fish, grass-fed meats, etc.

Lazy keto, on the other hand, isn’t necessarily an unhealthy diet. It’s not “lazy” because the person following the diet is eating tons of convenient junk foods, but rather that they aren’t carefully tracking their intake of fat and protein.

Can you still lose weight on dirty keto? It’s possible, since even a dirty, low-carb diet can reduce your appetite and, therefore, calorie intake. Protein and fat tend to be very filling, so many people find that they eat less when cutting carbs and sugar from their diet.

Still, this doesn’t give you the green light to forget about the quality of the foods you eat altogether.

Benefits

1. Can Help With Weight Loss

Assuming you aren’t eating a junk food keto eater and are getting most of your calories from keto fats, then weight loss is definitely still possible, even if you slack a bit when it comes to tracking your food intake. Because any type of low-carb, high-fat diet is usually filling and leads to reduced hunger, it can be easier to consume less calories.

That being said, keep in mind that using the keto diet for weight loss is most likely to occur if you follow a clean version, so be sure to focus on eating real, whole foods.

2. Less Restrictive, More Approachable, and Easier to Start

Starting a lazy keto diet can be less overwhelming and more flexible than a traditional keto diet, which means you may be more willing to give it a shot. Because it requires a bit less mental energy and hard-core dedication, it might also seem easier to sustain, therefore leading to more beneficial outcomes long-term.

3. Can Lead to Other Health Improvements

Because lazy keto is low in carbs, especially added sugar and refined grains, the diet can contribute to improvements in many health markers — such as blood sugar levels, insulin sensitivity, body weight, blood pressure, and so on.

Of course this really all depends on the quality of your diet; if you eat a clean keto diet that emphasizes plenty of low-carb, anti-inflammatory foods (like vegetables, quality proteins, and healthy fats like nuts, olive oil, and avocado), then you’re much more likely to experience benefits beyond just weight loss.

Food List

What can you eat on lazy keto? In a nutshell, the lazy keto diet is a very low-carb diet, which means foods like meat, fish, eggs, healthy oils and non-starchy vegetables should provide the bulk of your calories. Here’s a more detailed list of low-carb keto foods to include:

• Healthy fats, including MCT oil, coconut oil, olive oil, grass-fed butter, ghee, avocado, and fats found naturally in meat, eggs and fish.
• Quality protein sources, such as pastured eggs and poultry, grass-fed meat, wild-caught fish and full-fat cheeses
• Non-starchy, low-carb vegetables, such as leafy greens, cruciferous veggies like broccoli or cauliflower, mushrooms, asparagus, artichokes, bell peppers, herbs, etc.
• Fresh or dried herbs and spices.
• Unsweetened keto drinks, including water, seltzer, low-sugar green juices, coffee, tea or herbal tea.
• Monk fruit or stevia extract instead of sugar to satisfy cravings for sweetness.

What can you NOT eat on the keto diet?

• Grains and products made with wheat/grain flours
• Most fruit (berries can be eaten in small amounts)
• Legumes/beans
• Added sugar of all kind
• All desserts
• Sweetened dairy products
• Soda, juices and other sweetened drinks
• Most starchy vegetables like potatoes, beets and butternut squash.

Recall from above that a dirty keto diet doesn’t distinguish between healthy, unprocessed fats and those that are known to be inflammatory. To get the most benefits from the diet, avoid things like highly-refined vegetable oils, pork rinds, bacon, sausage and processed cheeses.

Meal Plan

Now that you know which foods to include in lazy keto meals, let’s take a look at an example lazy keto diet meal plan:

• Breakfast: Eggs cooked in oil or butter with sautéed veggies and sliced avocado. Another option is skipping breakfast all together and doing intermittent fasting on keto.
• Lunch: Grass-fed burger with aged cheddar cheese, served over salad with dressing and pickled veggies.
• Dinner: Wild-caught salmon, steak or chicken cooked in butter or oil, served with sautéed veggies cooked in more butter/oil.
• Keto snacks (optional, if needed depending on hunger levels): Deviled eggs made with avocado, keto smoothies (made with ingredients like collagen powder or bone broth protein powder, cocoa and coconut milk), a handful of nuts, or “keto fat bombs” made with ingredients like nuts, seeds, cocoa powder and coconut flakes. 

Although you won’t necessarily be tracking your food intake very carefully, here are some general tips to keep in mind to make sure you’re sticking to the correct keto macros:

• Include at least 1–2 servings of healthy fats with every meal.
• Aim to eat small amounts of healthy protein sources throughout the day.
• Eat several servings of veggies per day, ideally including them with all meals.
• Read ingredient labels carefully, this way you avoid added sugar and carbs, plus difficult-to-pronounce chemical ingredients.

Recipes

Even if your schedule is packed and you’re not big on cooking, there are plenty of easy, lazy keto recipes that can keep you satisfied.

• Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao
• Crustless Spinach Quiche Recipe
• Blackened Salmon Recipe with Creamy Avocado Dressing
• Easy Keto Pizza Bites
• Keto Low Carb Pancakes

Risks and Side Effects

While it’s not necessarily a “risk,” trying the lazy keto diet may make it harder to get into ketosis and to achieve all of the benefits of a traditional ketogenic diet. If you aren’t eating enough fat, and are consuming too much protein, then your body may struggle to make ketones, which are responsible for many of the unique benefits of high-fat diets.

If you’re following lazy keto and find that you’re not losing weight, you’re feeling sluggish, and overall you aren’t seeing the results you expected, then you have two options:

1. Try a stricter, traditional keto diet instead. This can help you to actually get into ketosis and to burn fat for energy, plus experience many other benefits associated with ketone production, such as reduced inflammation, more energy and appetite control.
2. Stop following a low-carb diet altogether, and instead focus on improving the quality of diet overall (i.e, eat more whole foods, cut out processed foods, watch portion sizes, etc.)

Final Thoughts

• So what is lazy keto? It’s a high-fat, low-carb diet that’s a bit more flexible than a traditional keto diet. It focuses on limiting carbs, but otherwise not counting macros.
• A lazy keto diet food list includes foods like olive oil, coconut oil, free-range eggs, grass-fed butter and meats, and wild-caught fish. Clean keto encourages you to eat lots of non-starchy vegetables everyday to obtain essential vitamins, minerals and fiber, plus to help keep hunger in check. High-antioxidant foods like sea vegetables, probiotic foods like fermented veggies, and bone broth are also recommended.
• Examples of popular lazy keto diet recipes include: breakfast of coffee and heavy cream along with three eggs fried in butter with sautéed veggie; lunch of a grass-fed burger (no bun) with melted cheddar, greens and avocado; dinner that includes a protein like fish or chicken with buttered veggies and cauliflower “rice”.

The post Lazy Keto Benefits and Meal Plan appeared first on Dr. Axe.

“Sustainable living” is a big buzzword today, leading many to wonder how to follow a sustainable diet. What is sustainability exactly, and how should it impact the types of foods you choose to eat?

Sustainability is defined as “the ability to be maintained at a certain rate or level.” Another definition is “avoidance of the depletion of natural resources in order to maintain an ecological balance.”

Therefore, following a sustainable diet is all about eating in a way that doesn’t negatively affect the planet or other people. While we usually associate sustainability with environmental concerns, a truly sustainable diet also takes into account economic and social consequences of eating various foods.

What Is a Sustainable Diet?

A sustainable diet is any type of diet that can be maintained without having negative impacts. This sounds a bit vague, so let’s go into more detail…

Sustainable diets include ethical, social and economic aspects. These are considered the three pillars of sustainability. This means that a sustainable diet must not harm the ecosystem, food supply or the general population.

The United Nation’s Food and Agriculture Organization explains sustainable eating in the following way:

Sustainable Diets are diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy while optimizing natural and human resources.

Sustainable Diet Benefits for the Planet and Your Health:

How can making dietary changes impact the environment? Some of the main environmental benefits of sustainable diets include:

• Producing significantly less greenhouse gas emissions, which helps combat climate change.
• Decreasing deforestation and destruction of land.
• Reducing the amount of energy, water, fuel and other resources that are used up when producing, processing and shipping foods.
• Improving the quality of topsoil, including the amounts of nutrients found in soil that is then transported into our food supply.
• Decreasing food waste.
• Reducing landfill and pollution.
• Supporting local farmers and economies.
• Ensuring there’s enough food and resources in the future for the world’s growing population.

Is this a healthy way to eat? Can a sustainable diet help with weight loss?

Most environmentally sustainable diets are also good for your health, considering they encourage eating lots of seasonal and local produce and deemphasize packaged and ultra-processed foods.

Yes, if you follow the tips below for eating an environmentally friendly diet, you’ll likely control your calorie intake more easily and consume plenty of high-fiber foods, which are filling and great for gut health.

A sustainable diet is also a good way to decrease your intake of added sugar, salt and refined oils/fats, which can contribute to overeating and weight gain. This approach can help lower your risk for chronic health problems, such as cancer, heart disease, type 2 diabetes, obesity and stroke.

Related: What Is the Nordic Diet? Benefits, Meal Plan & What You Can Eat

Best Diets for Sustainability

There’s more than one way to eat sustainably, which is why people take different approaches to reducing their carbon footprints, giving back to the environment and supporting the global economy via their diets.

Contrary to what you might assume, you don’t need to eat a strictly vegetarian/vegan diet to eat sustainably.

You can eat like a “conscious carnivore” and include meat, dairy, fish, etc., in your diet and still eat sustainability. The key is to choose the right types of animal and plant foods that deplete less resources and produce less greenhouse gas emissions.

One difference between a strictly vegan/plant-based diet and a sustainable diet is that sustainability takes into account greenhouse gas emissions from different foods, biodiversity and foods’ nutritional values.

It could be argued that vegan diets are hard to maintain/sustain for many people, and they pose a greater risk for certain nutrient deficiencies, meaning they aren’t necessarily the most sustainable option.

Some of the best diets for sustainability include:

• Plant-based diet — Plants generally cause fewer adverse environmental effects compared to animal foods. A plant-based diet includes mostly plant proteins, such as legumes, seeds and whole grains, but might also include small amounts of animal proteins, such as eggs or dairy, depending on the specific type. Vegan and vegetarian diets fall into this category.
• Mediterranean diet — This healthy eating pattern encourages lots of plant foods and plant proteins, especially veggies, whole grains and olive oil, but also includes some seafood, dairy, eggs and small amounts of meat. It’s basically a type of “flexitarian diet” and can also be a pescatarian diet or semi-vegetarian diet depending on which animal foods are included, such as eggs, dairy and fish but no meat.
• “Climatarian diet” — This eating plan is very similar to a sustainable diet or plant-based diet. It focuses on the environmental impacts that different foods have, emphasizing those that are more sustainably produced, while limiting others that deplete resources and damage the environment, especially beef/red meat. It encourages mostly plant proteins but allows for small amounts of poultry, dairy, free range eggs and some sustainable fish/seafood.

How to Follow a Sustainable Diet Plan

Sustainable Diet Plan Overview:

According to experts who study the connection between diet choices and environmental and economic impacts, here’s how to eat more sustainably:

• Focus on variety and diversity. Eat a lot of different foods, including a mix of plant and animal foods (unless you prefer a vegetarian diet).
• Control portion sizes, especially of foods that have a higher environmental impact. Balancing your calorie (energy) intake with your energy needs also helps prevent weight gain and obesity, which cost developed countries billions of dollars every year.
• Eat more low-cost foods that are easy to grow, including unprocessed potatoes, roots and tubers; legumes and beans; whole grains; and season/local fruits and vegetables that aren’t sold in plastic packaging or flown in from far away.
• Eat meat in moderation, and choose meat that is grass-fed and sustainability raised. Avoid factory-farm beef and processed meats.
• Eat “from nose to tail,” meaning all animal parts, such as organ meats, rather than just premium cuts of meat.
• Include small quantities of fish, seafood and aquatic products in your diet each week, specifically types that are more eco-friendly. Avoid fish you should never eat that are depleted and potentially contaminated.
• Consume dairy products in moderation, or opt for alternatives such as plant-based milks to reduce dairy consumption.
• Eat a variety of seeds and nuts, which provide healthy fats and minerals. Olive oil is another sustainable source of healthy fat.
• Limit consumption of processed foods, especially those made with refined or trans fats, added sugar, additives, and GMOs.
• Make filtered and tap water your No. 1 beverage choice. Avoid soda, soft drinks and other sugary beverages. (Believe it or not, soft drinks and fruit juices are the third biggest contributors to dietary greenhouse gas emissions!)
• Recycle and compost food waste, which puts it to good use creating healthy topsoil and feeding domesticated animals.
• Using less plastic, such as food containers and water bottles, and instead utilizing reusable materials, like glass bottles.

Foods to Eat

The bottom line when it comes to sustainable eating is you want to eat more plant foods (like beans, lentils, nuts, seeds) and less meat, especially meat that isn’t grass-fed.

The food groups below are considered to be the most sustainable. Therefore, plan your meals around these ingredients:

• Locally grown, organic vegetables and fruits, especially leafy greens, apples, oranges, bananas, carrots, celery, onions, potatoes/tubers, mushrooms, okra, broccoli and squashes, which require little resources to grow. Choosing organic produce whenever possible results in fewer pesticides added to the soil.
• Sprouts and grasses, such as alfalfa and sprouted beans.
• Bean and legumes, such as lentils, black beans, mung beans, pinto beans, kidney beans, fava beans and organic tofu.
• Whole grains, such as rice, teff, millet, rye, barley, spelt, fonio and sorghum.
• Some nuts and most seeds, such as walnuts, flax, chia, hemp, sesame, hazelnuts, sunflower seeds, watermelon seeds and pumpkin seeds.
• Wild-caught anchovies, sardines, herring, tuna, pollock, cod and haddock. Wild salmon and tuna fall somewhere in the middle, since they still have a climate impact but not as much as other seafood.
• Mollusks, like mussels, clams, oysters and scallops.
• Organic milk from grass-fed cows is OK in moderation. This type of dairy is more sustainable than chicken, eggs or pork per pound. Yogurt, cottage cheese and cream cheese have a similar climate impact as milk.
• Free-range eggs.
• Certain types of algae and sea vegetables.
• Bison meat and, in small amounts, free-range chicken or grass-fed meats.

Sustainable Diet Recipes:

You don’t have to completely overhaul your diet to help support the environment, local ecosystem and economy. Instead, start by making two to three changes, such as subbing out meat for beans and shopping for more local and seasonal veggies — then keep improving from there.

Here are some healthy recipe ideas using sustainable foods:

• Tuscan White Bean Soup
• Soft & Chewy Vegan Oatmeal Raisin Cookies
• Vegetarian Egg Caserole
• Cauliflower Pizza Crust Recipe with Garlic
• Quinoa Stuffed Peppers 
• Kale Caesar Salad With Salmon

Regenerative Farming and Sustainability

Agriculture is the largest cause of global environmental change. About one-third (34%) of all man-made greenhouse gas emissions are caused by agriculture and food systems.

Creating enough food for a growing planet is a very challenging job, as growing crops and raising livestock, food distribution, processing methods, and transportation all require lots of energy and natural resources (including land, water, electricity and oil).

Regenerative agriculture (or regenerative farming) is a practice of growing food, trees and other plants, plus ranching “in harmony with nature.” This approach helps reverse climate change by rebuilding organic soil matter, restoring degraded soil biodiversity, limiting carbon emissions and improving the water cycle.

Not only does regenerative farming cause less damage to the environment and local ecosystems than traditional farming, but it actually improves soil quality and benefits the land and climate.

Some of the main components of regenerative farming include:

• avoiding use of pesticides, chemical fertilizers, fumigants and GMOs
• grazing and moving livestock from one area of pasture to another to help protect and build healthy soil
• focusing on biodiversity of different species
• limiting water use and food waste
• composting

You can draw upon regenerative farming principles and practices by adopting some of these sustainable habits:

• Limit food waste— About 40% of food in America goes to waste every year. This equates to about 130 billion meals and more than $408 billion in food thrown away each year. Wasted food uses up valuable land, water and energy. Food rescue or food recovery programs are now becoming more popular. They collect scraps and high-quality food that would otherwise go to waste and distribute them to farms or even to people in need of meals.
• Compost — Food waste and scraps can either be fed to animals or used to make compost, which helps enrich soil and grow more plants. There are many benefits of composting, including helping to retain soil’s nutrients and moisture, suppressing plant diseases and pests, and reducing the need for chemical fertilizers.
• Choose local and seasonal produce that is organically grown.
• Reduce the amount of fruits and veggies that you eat that are transported from far away, grown with pesticides, or grown in large mono-crop fields or greenhouses.
• Only eat grass-fed meat, pastured poultry and free-range eggs.
• Avoid packaged foods in plastic containers.

Conclusion

• A sustainable diet is one that can be maintained by large populations while doing as little harm to the environment, economy and food supply as possible.
• There isn’t just one way to eat sustainably. There’s room for flexibility. Plant-based, vegan, Mediterranean, flexitarian and climatarian diets all fall with this category.
• The main idea is to eat unprocessed, organic, local and seasonal foods with a low carbon footprint, especially plant foods. You should also reduce or avoid conventional meat, dairy and packaged foods. Animal products in general should be eaten in small quantities.
• Why follow this type of eating plan? Sustainable diet benefits include fighting climate change, decreasing deforestation and destruction of land, reducing use of natural resources, decreasing food waste, improving the quality of topsoil, and helping people to improve their health.

The post Sustainable Diet Plan, Foods, Benefits and More appeared first on Dr. Axe.

While it may seem intimidating at first, counting macros is a common practice among dieters, bodybuilders and health-conscious consumers alike. Not only can it increase weight loss and enhance muscle growth, but it may also improve the overall quality of your diet and promote accountability.

Ready to figure out how many macros you need? Keep reading for everything you need to know about how to count macros and whether or not it can be an effective strategy to improve your diet.

What Are Macros?

The term “macros” refers to macronutrients, which are compounds that provide the body with energy. Macronutrients can be classified into three main groups: proteins, fats and carbs.

Compared to micronutrients (such as vitamins and minerals), we consume much larger amounts of macronutrients in the diet. These foods are found in a variety of sources, and a certain ratio is needed to promote health and optimize growth.

Similar to counting calories (such as in the CICO diet), many people follow a macros diet plan, which involves calculating and tracking the amount of protein, fat and carbs in your diet to increase weight loss, boost fat-burning, promote accountability or enhance muscle-building.

How to Count Macros

There are several different methods and strategies available for how to count macros. Here are a few simple steps that you can follow to get started.

1. Calculate Calorie Needs

Before determining your macronutrient needs, it’s important to figure out how many calories you should eat each day. To do this, you should start by calculating your basal metabolic rate, which is the number of calories that your body needs to function, not including physical activity or exercise.

There are plenty of online calculators available that you can use to figure out your caloric needs. Use our calorie calculator.

Alternatively, you can use the following equation to determine the number of calories that your body burns at rest:

• Men: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) − (6.755 × age in years)
• Women: 655.1 + (4.35 × weight in pounds) + (4.7 x height in inches) − (4.7 × age in years)

Next, you should multiply this number by an activity factor, which accounts for how active you are each day.

• Sedentary: x 1.2 (very limited exercise)
• Lightly active: x 1.375 (light exercise three days or fewer per week)
• Moderately active: x 1.55 (moderate exercise most days each week)
• Very active: x 1.725 (hard exercise daily)
• Extra active: x 1.9 (intense exercise twice per day)

The final number provides an estimation of how many calories you burn per day on average, including exercise and physical activity.

If you hope to maintain your weight, this is the number of calories you should aim to consume from food sources each day. If you’re looking to lose or gain weight, you can add or subtract calories from this number to help reach your goals.

As a general rule of thumb, consuming 500 calories per day over/under your needs will lead to around one pound of weight loss/gain per week.

2. Determine Macronutrient Requirements

Now that you’ve figured out how many calories you need per day, you may be wondering: What should my macros be? This can vary quite a bit depending on your goals, but it’s generally recommended to aim for around 45 percent to 65 percent of total daily calories from carbohydrates, 20 percent to 35 percent of calories from fat and 10 percent to 35 percent of calories from protein.

However, these guidelines may be different for specific diet patterns, including low-carb or ketogenic diets. Your macros for keto, for example, may be closer to around 75 percent of total daily calories from fat with 20 percent and 5 percent from protein and carbs, respectively.

To calculate the number of grams of protein, fat or carbs that you should consume daily, first multiple the number of calories that you need by the percentage required for each macronutrient. For example, if you are aiming for 2,000 calories daily with 20 percent from protein, you need about 400 calories from protein each day.

Next, divide the number of calories by the number of calories per gram for each macronutrient. Protein and carbohydrates contain four calories per gram, while fat contains nine. Therefore, if you need around 400 calories from protein per day, this translates to about 100 grams daily.

3. Start Tracking Intake

Once you’ve figured out how many grams of protein, fat and carbs that you need daily — such as in a keto diet, carb cycling or reverse dieting plan — it’s time to start tracking your intake. Find a macros calculator or macros app that works for you, or pull out a pen and paper and keep track in your own food journal.

Be sure to read the ingredients label of your favorite foods carefully so you can accurately estimate the proper portion sizes.

Using a digital food scale is another option to ensure that you track your nutrient intake correctly. This can be especially useful when measuring macros for bodybuilding or tracking keto macros, as it helps you determine your intake more precisely.

Health Benefits

Counting macros may be linked to several impressive health benefits. Here are a few of the top reasons you may want to consider breaking out the calculator and tracking your macronutrient intake.

1. Increases Weight Loss

Tracking macros for weight loss can be an incredibly effective strategy. Not only can it help make you more aware of what foods are in your diet (and which nutrients they provide), but it can also make it easier to adjust your intake to increase weight loss.

High-protein diets, for example, have been shown to reduce body weight, appetite and caloric intake. Upping your protein consumption may also decrease levels of ghrelin, the hormone that is responsible for stimulating feelings of hunger.

Similarly, adhering to the recommended keto diet macros can switch your body into ketosis, a metabolic state that forces your cells to start burning fat for fuel instead of sugar to promote weight loss.

2. Supports Muscle Growth

Monitoring macros for bodybuilding is a common strategy among those looking to enhance muscle growth and strength. This is because certain nutrients play a key role in tissue repair and muscle-building, including protein.

In fact, some research shows that protein supplementation can increase muscle mass and improve performance when paired with resistance training.

Along with switching up their caloric consumption, many bodybuilders also count macros for cutting to help decrease body fat, increase lean muscle tissue and improve overall body composition.

3. Improves Overall Diet Quality

Diets often focus solely on calorie consumption without taking nutritional value into consideration. However, when counting macros, picking nutrient-dense whole foods can make it much easier to meet your daily allotment for protein, fat and carbs.

Enjoying a variety of healthy ingredients as part of a balanced diet can improve the quality of your diet and ensure that you get the vitamins and minerals that your body needs.

4. Promotes Accountability

Counting your macros is an excellent way to help hold yourself accountable for the foods that you eat. For those who struggle with frequent snacking or grazing throughout the day, keeping track of everything you eat can make it easier to stick to your goals and become more aware of what you actually eat.

Food Sources

Whether you’re looking to lose weight, build muscle or boost fat-burning, filling your diet with healthy macros is crucial when it comes to meeting your goals. Many whole foods also provide a healthy mix of several macronutrients, offering a good amount of carbs, protein and healthy fats in each serving.

Here are a few of the best food sources for each macronutrient.

Protein

• Meat: beef, lamb, goat, bison
• Poultry: chicken, turkey, duck, goose
• Seafood: salmon, mackerel, tuna, anchovies, sardines
• Eggs: egg whites and egg yolks
• Legumes: beans, lentils, chickpeas, peas
• Dairy Products: milk, cheese, yogurt
• Other: tempeh, natto, nutritional yeast

Fat

• Nuts: almonds, walnuts, pistachios, macadamia nuts
• Seeds: chia seeds, hemp seeds, flax seeds, pumpkin seeds
• Cooking Oils: olive oil, coconut oil, avocado oil, grass-fed butter
• Other: avocados, dark chocolate, fatty fish

Carbohydrates

• Fruits: apples, bananas, oranges, peaches, plums, berries
• Vegetables: bell peppers, tomatoes, zucchini, cauliflower, carrots
• Root Vegetables: sweet potatoes, potatoes, yams, taro
• Whole Grains: quinoa, couscous, rice, oats, barley, buckwheat

Precautions

Although counting macros can definitely be useful, there are some precautions to consider as well.

For instance, while it can improve the overall quality of your diet, it’s important to keep in mind that even junk foods can fit into your daily allotment for macronutrients. Minimizing your intake of processed foods and prioritizing healthy, nutrient-dense foods instead is absolutely essential to optimizing your diet and your health.

Counting macros can also be more time-consuming and less flexible than other eating patterns. Depending on how strict you are with your diet, it may require you to meticulously track and measure your food, which could potentially interfere with certain social situations.

Furthermore, although tracking macros for weight loss for females and males can be effective, it may also contribute to unhealthy eating habits, especially among those with a history of disordered eating.

Because many also stick to “go-to” items and ingredients that are easier to track, it can also decrease the diversity of foods in the diet, which could potentially lead to decreased nutrient intake.

Final Thoughts

• What are macros? The term “macros” refers to macronutrients, which are nutrients that provide the body with energy, including protein, fat and carbs.
• There are several methods for how to calculate macros, but it generally involves figuring out your caloric needs, determining your macronutrient requirements and tracking your intake using a food tracker or journal.
• Counting macros could potentially increase weight loss, boost muscle growth, improve diet quality and promote accountability.
• On the other hand, it may also not necessarily account for the nutritional quality of the ingredients in your diet. It can also be time-consuming, can contribute to unhealthy eating habits and may decrease the diversity of foods in your diet.
• While counting macros can be a useful tool, it’s also important to also follow a nutritious, balanced diet rich in a variety of whole foods.

The post How to Count Macros to Reach Your Goals appeared first on Dr. Axe.

According to the Centers for Disease Control and Prevention (CDC), Americans get 71 percent of their daily sodium from processed and restaurant foods, and only a small amount of the sodium we consume each day comes from our salt shakers. Sodium is essential to our bodies functioning properly, and it’s one of the nutrients we need so we don’t end up with an electrolyte imbalance. The problem is that many people consume way too much sodium on a daily basis, filling up on unhealthy sodium-rich foods, which is why a low-sodium diet may be the right way to go.

Sodium can naturally be found in some healthy foods, but processed foods and the meals people eat when they go out (especially fast food) are known for being overloaded with added salt. If your sodium levels are too high, first and foremost, cut out those unhealthy processed foods — and if you want to get your sodium levels back on track, a low-sodium diet may be your best bet.

Are you interested in following a low-sodium diet? If so, it’s important to know high-sodium foods vs. low-sodium foods. If you’re just looking to reduce your sodium intake, read on for some of the easiest and healthiest ways to do just that.

What Is a Low-Sodium Diet?

A low-sodium diet restricts the intake of sodium that can be found in salt and other sodium-rich foods.

How does it compare to low-carb diet and low-sugar diet?

A low-carb diet restricts the intake of carbohydrates, especially high-carb foods like bread and pasta. A low-sugar diet typically limits the intake of added sugars while a sugar-free diet is one that typically stays away from all sources of added sugar as well as hidden sugar foods. A sugar-free diet plan sometimes even encourages a reduction in high-carb foods (like fruits and grains) that can still be healthy but do contain natural sugars.

People with high blood pressure or heart failure are some of the people who are most commonly asked by their doctors to limit their daily salt intake. The best and healthiest way to do this is to eat a well-balanced diet that is focused on fresh, whole foods. (You can also try a three-day cardiac diet.)

Fresh fruit and vegetables are naturally low in salts while processed foods, canned foods and fast food are some of the worst offenders that should be avoided.

How many grams of sodium per day is typically OK? According to the CDC:

• The 2020–2025 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium each day as part of a healthy eating pattern.
• About 90% of Americans 2 years old or older consume too much sodium.
• The average daily sodium intake for Americans 2 years old or older is more than 3,400 mg.

Is salt bad for you? The short answer: No, it’s not bad for you in the right amounts and in the right form.

Heavily processed table salt, processed foods and fast foods are the top things to avoid as much as possible. Salt contains sodium, and for this reason it often gets a very bad rap, but the truth is that we absolutely need sodium to be healthy — so while some people may benefit from a low-sodium diet, it’s important to go about it in a healthy way.

Sodium helps maintain blood and fluid balance, it’s needed for muscle contractions, and it also helps with nerve signaling. Put simply, sodium is an element that the body needs to work properly.

When it comes to addressing high blood pressure, the focus is typically on reducing salt, but it’s crucial to know that our bodies need a healthy balance of both sodium and potassium. Research has demonstrated that when it comes to high blood pressure, increasing potassium intake and weight loss for people who are overweight are both key.

Best Low-Sodium Foods

This nutrient-dense foods list has a lot of great low-sodium foods to choose from each day. Here are some more ideas for foods naturally low in sodium:

• Fresh or frozen fruit
• Fresh or frozen vegetables
• Dried fruit
• Fresh or frozen beef, lamb, poultry and fish
• Eggs
• Olive oil
• Coconut oil
• Unsalted seeds, including sunflower, flax and chia seeds
• Low-sodium cheese, such as Wensleydale, Emmental, mozzarella, cream cheese and cottage cheese
• Unsalted air-popped popcorn
• Dried peas and beans
• Yogurt
• Homemade soups with little or no added salt

As you can see, there are many things on this list that are perfect low-sodium snacks.

Many people wonder about the sodium in eggs. One egg contains around 70 milligrams of sodium. It’s not zero, but it’s pretty low.

It’s surprising yet true that bread can be an unexpected source of sodium, which is why you will likely see a low-sodium bread option at your local grocery store. If you’re looking to consume more low-sodium foods, then sticking with fresh, whole foods is a generally helpful guideline.

When using salt, it’s best to completely avoiding processed table salt and opt for a more natural salt, such as pink Himalayan sea salt. True, high-quality pink Himalayan salt is one of the purest salts you can purchase and is very different from table salt, which is very heavily processed, eliminating its other minerals. 

Worst Foods High in Sodium

There are actually foods that don’t taste salty but may still be high in sodium. There are also many foods that taste extremely salty because they are overloaded with added sodium.

A report by the CDC in 2010 called out five foods that give Americans most of their sodium: yeast breads, chicken and mixed chicken dinners, pizza, pasta dishes, and cold cuts.

The most common form of sodium is sodium chloride, or table salt. Sodium is also naturally found in many healthy foods. For example, milk, celery and beets all naturally contain sodium.

Drinking water also typically contains sodium, but the amount depends upon the water source. Softened water has sodium added to it.

If you’re watching your sodium daily intake, it’s helpful to know the top offenders when it comes to some of the highest-sodium foods:

• Fast food
• Processed meats, including cold cuts, bacon, hot dogs, sausage, bologna, ham and salami
• Bacon fat or salt pork
• Shortening and lard
• Garlic salt or seasoned salts
• Bouillon cubes
• Canned anchovies
• Olives and pickles
• Soy, teriyaki and Worcestershire sauces
• Processed cheese
• Canned or instant gravy mixes
• Canned soups
• Bottled salad dressings and salad dressing mixes
• Meat tenderizers and marinades
• Many snack foods, such as chips and crackers
• Sodium preservatives or flavorings, such as monosodium glutamate (MSG)
• Barbecue and steak sauces

The Low-Sodium Diet Plan

If you’re someone who could benefit from a sodium detox of sorts, here are some healthy ways to cut down on your sodium intake and follow a low-sodium diet:

• Eat less processed food: This is by far one of the best ways to reduce unhealthy sodium intake.
• Eat more fresh produce: Make fresh and frozen fruits and vegetables staples in your diet to avoid added salt and up your intake of vital nutrients.
• Choose proper protein: Whether you’re on a low-sodium diet or not, getting your protein from fresh meat and fish is highly preferable to processed versions of these proteins that are known to be overloaded with added sodium.
• More home-cooked meals: If you or someone else in your household does the cooking, you have a lot more control over the ingredients going into your meals compared to eating out or eating premade meals.
• Read labels: Being a careful label reader is another top way to avoid high-sodium foods and reduce sodium daily intake. In addition to sodium or salt, also look for other sodium sources, including MSG, baking soda or sodium bicarbonate, baking powder disodium phosphate, sodium alginate, sodium citrate, or sodium nitrite.
• Get creative: Remember that salt isn’t the only way to season your foods. Adding antioxidant-rich herbs and spices, such as garlic, pepper, fresh lemon juice and apple cider vinegar, is a healthy way to up the flavor content of your foods without adding additional sodium.
• Salt shaker location: If you are really struggling with consuming too much sodium, it’s a good idea not to keep the salt shaker front and center where you eat your meals.
• Careful with canned foods: Canned beans and vegetables are typically loaded with added salt so if you must use canned goods (rather than fresh, frozen or dried) make sure to rinse the contents of the can well to get rid of as much sodium as you can.
• Avoid softened water: Refrain from using softened water for cooking and drinking since it contains added sodium.
• Avoid certain medications: It may be surprising, but people on a low-salt diet also need to watch out for surprising sources of sodium, such as antacids.

If you’re looking for low-sodium recipes, keep your eye out for ones that include whole-food ingredients naturally low in sodium, and if salt is included, don’t worry because you’re in control of just how much salt goes into the recipe.

Here are some of my favorite low-sodium diet recipes:

• Strawberry Spinach Salad with Poppy Seed Dressing Recipe
• Greek Chicken Souvlaki Recipe
• Eggplant Rollatini Recipe

Related: Nanotechnology in Food Science: What You Need to Know

Risks and Side Effects

Even though you should be thoughtful about the sodium in food and your intake of sodium per day, you should also be aware of the dangers of a low-sodium diet, no-salt diet or salt-free diet. Some studies have linked over-restricting salt to an increase in insulin resistance, LDL “bad” cholesterol and triglyceride levels, among other significant health concerns. A few studies have even found that a low-sodium diet may be bad for the heart.

Common signs of low blood sodium or hyponatremia include nausea and vomiting, headache, confusion, loss of energy and fatigue, restlessness and irritability, muscle weakness, spasms or cramps, seizures, and coma.

The Cleveland Clinic advises not use a salt substitute unless you first check with your doctor or dietitian due to potential drug and/or nutrient interactions.

Some salt substitutes or low-sodium salts may contain a mixture of table salt and other compounds, such as potassium chloride. With these products, it can be easy to overdo it and end up getting too much sodium.

Even though potassium helps balance sodium, getting too much potassium can be a bad thing if you have kidney issues or if you take medications for high blood pressure or congestive heart failure that cause potassium retention in the body.

Final Thoughts

• Sodium is essential to the body in small amounts, but many people today get too much sodium in their diets from processed foods and eating out. A low-sodium diet done right can help.
• When using salt, stay away from processed table salt, and opt for a true, high-quality sea salt.
• Foods low in sodium include things like fresh or frozen fruit, vegetables, meat, and fish.
• Other healthy low-salt foods for a low-sodium diet include eggs, olive oil, coconut oil, homemade meals, soups and stews (you’re in control of the salt content!), as well as unsalted nuts, seeds and beans.
• Cooking at home is an easy way to control the salt content and other ingredients in your food whether you’re on a low-sodium diet or just aiming to eat healthier.
• In addition to sea salt, healthy additions to recipes like garlic, herbs, spices and apple cider vinegar are easy ways to up the flavor content of a meal without increasing the sodium content.
• Be a careful label reader to avoid products with high levels of added processed salt.
• Research points toward serious health dangers of restricting salt too much so be careful not to limit your intake too much.

The post How to Follow a Low-Sodium Diet Plan appeared first on Dr. Axe.

You’ve read about all the benefits of the keto diet: weight loss, reduced appetite, improved energy and mental clarity. But now that you’ve actually gotten started with the ketogenic diet, you find yourself feeling worse than you did before. What gives?

This is not an uncommon scenario. Unfortunately, these keto diet side effects or “keto flu” symptoms that are bad enough can scare a lot of people away (and who will then ever reap those very real benefits).

But the good news is that you won’t feel uncomfortable forever while on the ketogenic diet. For most people, side effects of ketosis tend to go away within several weeks — especially if you take certain precautions like preventing dehydration and eating the right keto diet foods.

What Is the Keto Flu?

“Keto flu” is a term that some people use to describe common ketogenic diet side effects. Why do you get the keto flu? Because while ultimately the ketogenic diet is safe and health-promoting in many ways, it forces your body to go through some major changes. One of these is basically a withdrawal from sugar and carbohydrates. Keto alters your metabolism in a way that turns you from a “sugar burner” to a “fat burner.” The same thing can happen with carb cycling.

Transitioning into the metabolic state of ketosis, in which you produce ketone bodies that are responsible for many of the health benefits of the ketogenic diet, can initially cause some side effects as your body acclimates to using fat instead of glucose for fuel. You might feel fatigued because you’ll likely spend some time in an “in between phase,” in which you’re not totally using glucose or ketone bodies effectively for energy.

Think about it: This is probably the first time in your whole life that you’ve severely cut off your body’s supply of glucose. So it’s not surprising that you’ll feel some effects. The bacteria in your microbiome will also experience some changes during ketosis, so this can temporarily affect digestion.

Can you avoid the keto flu? Yes and no. Not every person will experience keto flu symptoms; it really all depends on your overall health before starting the diet, the types of foods you eat while beginning the keto diet and other factors — like if you have nutrient deficiencies, your gender, age, activity level, sleep, stress and genetics.

If you ate a pretty high-carb, high-sugar diet before starting keto, chances are you’ll experience more keto flu symptoms. You can lower the odds you’ll suffer from keto side effects by following the diet correctly and eating healthy fats (i.e, unprocessed and whole foods) and other nutrients — especially B vitamins and electrolytes.

Normally if someone is otherwise healthy before starting the keto diet, they will be able to bounce back quickly and start seeing results. But for someone who already has a serious metabolic condition, such as diabetes or renal insufficiency, then it’s best for them to be monitored by a doctor and to carefully look out for warning signs of a negative reaction to ketosis (such as severe symptoms that last more than about a week).

Symptoms

• Exhaustion/low energy
• Cravings for carbs and sugar
• Dehydration
• Loss of appetite
• Bad breath
• Headaches
• Nausea
• Constipation
• Diarrhea
• Heartburn or other symptoms of indigestion
• Low motivation to exercise and poor recovery from workouts
• Low libido
• Muscle aches or weakness
• Brain fog
• Dizziness
• Trouble sleeping
• Moodiness or irritability
• Rarely, a small percentage of people (including children following keto diet) may experience vomiting, high cholesterol, kidney stones, growth slowing, and severe gastrointestinal upset.

When do keto flu symptoms usually start? Typically within several days of starting the ketogenic diet. Your body will use up stored glucose within a couple days, at which point it will go searching for another fuel source if you aren’t eating any more carbohydrates.

This is when ketosis begins and ketone bodies will start to be produced, assuming you are fasting or eating a high enough percentage of fat. Once you’ve become “keto adapted,” you shouldn’t struggle with keto side effects anymore. You’ll be able to transition into and out of the diet more easily without feeling like a train wreck.

Remedies

How long does the keto flu last? Keto diet side effects usually clear up within about 1–3 weeks, although some people with struggle with symptoms for up to six weeks (especially if they aren’t following the diet correctly).

Here are tips that can help reduce keto flu symptoms (aka side effects associated with the ketogenic diet):

1. Focus on Alkalizing Foods

The ultimate goal of following the keto diet should be to feel better and get healthier. In order to do this, you need to adopt alkaline diet principles, which help to reduce inflammation, restore your nutrient stores and balance your body’s pH level. What types of foods are alkalizing?

• Fresh vegetables (especially those that are green). Good choices include: leafy greens, avocados, mushrooms, radish, artichokes, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, Brussel sprouts and celery.
• Try to include some raw foods in your diet to boost your enzyme intake. A great way to do this is to try vegetable juicing, or only lightly steaming vegetables.
• Apple cider vinegar.
• Alkaline water, which has a pH of 9 to 11. Shake things up by adding some lemon or lime to your water.
• Green drinks. Drinks made from green vegetables and grasses in powder form are loaded with alkaline-forming foods and chlorophyll.
• Limit or give up caffeine. Avoid sugary drinks and keep alcohol intake low (such as having one glass of low-sugar wine per day or less).
• Avoid eating inflammatory, processed foods that are filled with additives/synthetic ingredients. Also try to limit “low-carb foods” that are still unhealthy and difficult to digest. These include: processed meats like cold cuts,(especially pork), hot dogs, cured meats, bacon, processed cheeses, refined vegetable oils, processed nut butters and most bottled salad dressings.

2. Make Sure You’re Eating Enough Fat and Calories

Staying in ketosis requires getting about 80 percent of your daily calories from sources of fat. Examples of healthy keto-friendly fats that you should fill up on include coconut oil, real olive oil, MCT oil, grass-fed butter, ghee and fattier cuts of meat. You should only be getting about 15 percent of daily calories from protein and only around 5–10 percent from carbohydrates.

If you veer off too much from these guidelines, chances are you won’t actually ever get into or stay in ketosis. And this is when you’d be most likely to experience symptoms like low energy and brain fog. That’s because you won’t be producing ketone bodies that supply the brain and body with energy.

The solution? Make sure you’re eating enough fat, but not too much protein or carbs. You may need to keep a food journal for several days to tally up your macronutrient ratio so you can make some adjustments if needed. Remember that you’re likely going to need to eat substantially more fat that you’re used to — and if you don’t eat enough, you won’t be giving your body enough fuel. You might also want to take an exogenous ketones supplement for the first week or two of the diet to help raise ketone levels in your blood and provide you with more energy.

You should consume even more fat if you’re feeling hungry and weak. But if you eat too much protein, some of the amino acids can be converted into glucose, which is why the ketogenic diet is not a high-protein diet like many other low-carb diets.

Finally, make sure you’re not chronically in a calorie deficit from eating too little calories in general. This can also contribute to cravings, moodiness, fatigue, poor concentration and other side effects.

3. Stay Hydrated

Dehydration will make just about every keto flu symptom worse. Drinking enough water is especially important if you experience keto flu symptoms like vomiting or diarrhea, since these cause you to lose fluids.

In addition to eating hydrating foods (like vegetables, bone broth smoothies or green juices), also try to drink a glass of water every 1–2 hours. If your urine is dark yellow, this means you need to drink more water and other keto drinks.

4. Consume Enough Salt and Prevent Electrolyte Imbalance

Electrolytes such as magnesium, potassium and sodium can be lost at an higher rate during ketosis due to the kidneys flushing out sodium and increased urination, which is one reason why most people lose a lot of “water weight” quickly on the ketogenic diet. If you aren’t careful about replenishing electrolytes, such as with electrolyte drinks, this can contribute to symptoms like weakness, cramps, headaches and constipation.

How can you get electrolytes? To prevent keto flu muscle aches and other side effects, consider taking a magnesium supplement before bed. You’ll also benefit from having some bone broth daily, which provides electrolytes and trace minerals without any carbs.

Many people find that including more salt in their diet also helps reduce keto flu symptoms (this is why some add bouillon cubes to water to make a quick broth). It’s also a good idea to add some real sea salt to your meals, such as sprinkling some on eggs and veggies, as well as drinking 1–2 cups of bone broth.

5. Eat Enough Fiber

To help prevent symptoms like constipation and diarrhea, make sure to include some keto fiber foods in your diet, especially vegetables. Even though the bulk of your calorie intake will be from fats, vegetables should still be included in just about every meal you have while on the keto diet.

• All non-starchy vegetables, especially leafy greens, peppers, cruciferous veggies like broccoli or cauliflower, mushrooms, asparagus, zucchini, artichokes, etc.
• Avocado, which is a great source of fat, potassium and fiber.
• Coconut flakes/coconut flour, another high-fat source of fiber.
• Seeds and nuts. What nuts are OK on keto? In small-to-moderate amounts, almonds, walnuts, cashews, pistachios and brazil nuts can all be eaten, since they are all good sources of fiber and trace minerals (but not peanut/peanut butter because they tend to carry mold). You can also use almond meal/almond flour in place of regular flour. Seeds that supply important nutrients include sesame, sunflower, chia, flax and pumpkin seeds.

6. Have Foods High in B Vitamins

B vitamins (like vitamin B12, thiamin, riboflavin and niacin) are important for energy production, cognitive health and many metabolic functions.

A great way to get more B vitamins easily is by having 1–2 tablespoons of nutritional yeast everyday. Other foods high in B vitamins include: organ meats like liver, grass-fed meat, salmon, pastured eggs, pastured poultry, and vegetables.

7. Rest, Relax and Recover

Don’t beat yourself up if initially you’re lacking energy, have no motivation for exercise or can’t perform during your workouts. You’ll probably need to initially reduce your exercise load until you feel better. Make sure to get plenty of sleep every night (7–9 hours ideally) and to take breaks to relax during the day.

If it helps you feel better, stick with lighter forms of exercise during the beginning phase of the keto diet, such as walking outdoors, yoga or light cycling. These can also be great for reducing stress and helping you get through this rough period.

You can hold off on high-intensity exercise until you no longer feel fatigued, weak and dizzy. That being said, some people feel better while struggling with the keto flu if they do some type of exercise, since this can lift their mood, help with sleep and use up some circulating ketones.

Final Thoughts

• “Keto flu”is a term that some people use to describe common ketogenic diet side effects. Keto flu symptoms can include: weakness, fatigue, moodiness, cravings, brain fog and digestive issues.
• Side effects of the keto diet usually last several weeks, but can sometimes stick around for a month or more.
• You can help overcome keto flu symptoms by: eating alkalizing foods, eating enough fat and calories, making sure to get enough fiber, staying hydrated, and focusing on getting enough rest, electrolytes and B vitamins.

The post How to Overcome Keto Flu Symptoms appeared first on Dr. Axe.

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 than nine 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. In fact, these are some of the direct benefits of the keto diet.

Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower, 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 of keto diet recipes and the keto diet 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. Fortunately, if you’re new to this type of eating plan, a keto diet for beginners, or keto basics, is surprising simple to follow. Here’s how to do the keto diet:

1. Reduce one’s carb intake.
2. Increase your consumption of healthy fats, which help create satiety.
3. Without glucose coursing through your body, it’s now forced to burn fat and produce ketones instead.
4. Once the blood levels of ketones rise to a certain point, you officially reach ketosis.
5. This state results in consistent, fairly quick weight loss until your body reaches a healthy and stable weight.

What Is the Keto Diet?

What is the ketogenic diet exactly? 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 at Johns Hopkins Medical Center.

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.

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, the keto diet for beginners works by “tricking” the body into acting as if its 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 and results 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 that can 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 you’re following a ketogenic diet plan for beginners, your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight fast 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 there’s no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.

In some ways, it’s similar to the Atkins diet, which similarly boosts the body’s fat-burning abilities through eating only low-carb foods, along with getting rid of foods high in carbs and sugar. Removing glucose from carbohydrate foods will cause the body to burn fat for energy instead. The major differences between the classic keto and the Atkins diet is the former emphasizes healthier keto fats, less overall protein and no processed meat (such as bacon) while having more research to back up its efficacy.

In fact, those differences with Atkins outline some of the popular keto 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.

So is the keto diet healthy? If it’s done Atkins style? No. But if relying on healthy fats, greens and organic meats? Very much so.

What Is Ketosis?

What does “keto” stand for exactly? Keto is short for ketosis, which is the result of following the standard ketogenic diet, which is why it’s also sometimes called “the ketosis diet” or “ketosis diet plan.”

Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).

This state can also be achieved by multiple days of total fasting, but that isn’t sustainable beyond a few days. (It’s why some keto diet plans for beginners combine intermittent fasting with keto for greater weight loss effects.)

Although dietary fat (especially saturated fat) often gets a bad name, provoking fear of weight gain and heart disease, it’s also your body’s second preferred source of energy when carbohydrates are not easily accessible.

How Do You Get Into Ketosis?

So many people ask, does the keto diet work? Yes, of course, but only if you can get your body into ketosis. Here’s how you get your body into ketosis and start burning body fat for fuel in a keto diet for beginners:

1. Consumption of glucose from carbohydrate foods — grains, starchy vegetables, fruit, etc. — is cut way down.
2. This forces your body to find an alternative fuel source: fat (think avocados, coconut oil, salmon).
3. Meanwhile, in the absence of glucose, the body also starts to burn fat and produces ketones instead.
4. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis.
5. This state of high ketone levels results in quick and consistent weight loss until you reach a healthy, stable body weight.

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 30–50 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 you’re more accustomed to “eating keto,” you can choose to lower carbs even more if you’d 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.

Health Benefits

1. Weight loss

Of the many benefits of a keto diet, weight loss is often considered No. 1., as it 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).”

A 2014 keto diet review published in the International Journal of Environmental Research & Public Health states:

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.

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 doesn’t store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy. Indeed, keto is one of the great weight loss tips for women.

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. For most people eating a healthy low-carb diet, it’s 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 there’s a blockage in the lymphatic system and results in the swelling in leg or arm. A 2017 study involved patients who suffered from obesity and lymphedema and who embarked on a 18-week ketogenic diet. Weight and limb volume was significantly reduced.

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.

2. Reduce Risk for Type 2 Diabetes

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” that signals 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 for diabetes by eliminating carbohydrates from the your daily intake and keeping the body’s 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 improving blood pressure, postprandial glycemia and insulin secretion.

Therefore, diabetics on insulin should contact their medical provider prior to starting a ketogenic diet, however, as insulin dosages may need to be adjusted.

3. Reduce Risk of Heart Disease

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

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.

4. Help Protect Against Cancer

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. What’s the connection between high-sugar consumption and cancer? The regular cells found in our bodies are able to use fat for energy, but it’s believed that cancer cells cannot metabolically shift to use fat rather than glucose.

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 Health’s National Institute of Neurological Disorders and Stroke, for example — that show the ketogenic diet may be an effective adjuvant therapy to conventional radiation and chemotherapies for cancer and other serious health problems.

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

5. Fight Brain Disease and Neurological Disorders

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, Alzheimer’s 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 aren’t functioning normally in patients with brain disorders.

A related clinical diet for drug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because it’s more ketogenic than long-chain triglycerides. 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.)

Clinical improvement was observed in Alzheimer’s patients fed a ketogenic diet, and this was marked by improved mitochondrial function. 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 Alzheimer’s, including headaches, neurotrauma, Parkinson’s disease, sleep disorders, brain cancer, autism and multiple sclerosis.

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 Huntington’s 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.

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.

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.

6. Live Longer

Now, there’s 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 fat intake caused an inverse association with 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.

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.

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.

How to Start the Keto Diet Plan

The exact ratio of recommended macronutrients (or your “keto macros“) in your daily regimen (grams of carbs vs. fat vs. protein) will differ depending on your specific goals and current state of health. Your age, gender, level of activity and current body composition can also play a role in determining your carb versus fat intake.

Historically, a targeted keto diet consists of counting your macros and limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” is the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once eaten, most people don’t count grams of fiber toward their daily carb allotment.

In other words, total carbs – grams of fiber = net carbs. That’s the carb counts that matter most.

On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on these types of plans below).

What can you eat on a keto diet? Here are some good keto rules for how to do the keto diet regardless of the plan you follow:

1. Do not protein load

Something that makes the keto diet different from other low-carb diets is that it does not “protein-load.” Protein is not as big a part of the keto diet as fat is. Reason being: In small amounts, the body can change protein to glucose, which means if you eat too much of it, especially while in the beginning stages, it will slow down your body’s transition into ketosis.

Protein intake should be between one and 1.5 grams per kilogram of your ideal body weight. To convert pounds to kilograms, divide your ideal weight by 2.2. For example, a woman who weighs 150 pounds (68 kilograms) should get about 68–102 grams of protein daily.

2. Track your macros

Your “macros” are your grams of fat, protein and net carbs (not to be confused with calorie counting or the CICO diet). Tracking your macros and net carbs can be tricky, so I advise you download a keto app that includes a keto diet calculator. It will help keep you on track.

3. Consider using some keto supplements for greater success

A popular keto supplement are exogenous ketones (popularly called “keto diet pills”) that may help you achieve results earlier as well as remain in that state. (Don’t confuse exogenous ketones with raspberry ketones, as the latter don’t raise ketone levels in the body or mimic endogenous ketones.) Usually exogenous ketones come in the form of a beta-hydroxybutyrate (BHB) supplement.

Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.

4. Drink water

It’s important to also drink lots of water, the most important of all keto drinks. Getting enough water helps keep you from feeling fatigued, is important for digestion and aids in hunger suppression. It’s also needed for detoxification. Aim to drink 10–12 eight-ounce glasses a day.

5. Do NOT cheat

No. 1 reason you’re not losing weight on keto? Cheating. Why? Because a meal with far too many carbs will take you right out of ketosis and put you back at square one.

That being said, if you do succumb and indulge in a cheat meal, expect a return of some of the keto flu symptoms … but also be comforted by the knowledge that if you’re reached ketosis in the past, your body will be able to get back soon again and perhaps more quickly than originally.

Types of Keto Diets

What is the keto diet again? And is the keto diet safe and healthy? Well, with a diet this popular, many versions and keto meal plans tend to emerge, so the answer to both questions somewhat depends on what version of the ketogenic plan you try. At present, we’re at nine types of the keto diet!

Wondering how many carb foods you can eat and still be “in ketosis”? The traditional ketogenic meal plan created for those with epilepsy and is very strict with its percentages of macronutrients. But there are several other types of keto diet plans out there as well.

Here are most common keto diet types:

1. Standard ketogenic diet (SKD)

It consists 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.

2. Modified ketogenic diet (MKD)

This keto meal plan reduces carbohydrates to 30 percent of their total calorie intake, while increasing fat and protein to 40 percent and 30 percent respectively.

3. Cyclical ketogenic diet (CKD)

If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider a carb-cycling diet instead. Carb cycling increases carbohydrate intake (and sometimes calories in general) only at the right time and in the right amounts, usually about 1–2 times per week (such as on weekends).

4. Targeted ketogenic diet (TKD)

This eating plan simply tells you to follow the keto diet BUT allows you to add carbs around workouts. So on the days you exercise, you will be eating carbohydrates.

5. Restricted ketogenic diet (RKD)

Designed to treat cancer, this ketogenic meal plan restricts calories as well as carbohydrates. Some studies indicate that calorie restriction and ketosis may help fight cancer.

6. High-protein ketogenic diet (HPKD)

This version of the keto diet with high-protein foods is often followed by folks who want to preserve their muscle mass like bodybuilders and older people. Rather than protein making up 20 percent of the diet, here it’s 30 percent. Meanwhile, fat goes down to 65 percent of the diet and carbs stay at 5 percent. (Caution: Folks with kidney issues shouldn’t up their protein too much.)

7. Vegan ketogenic diet or vegetarian diet

Yes, both are possible. Instead of animal products, plenty of low-carb, nutrient-dense vegan and/or vegetarian foods are included in a vegan keto diet. Nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats and fermented foods are all excellent choices on a plant-based keto diet. There’s also a similar plan called ketotarian, which combines keto with vegetarian, vegan and/or pescatarian diets for supposedly greater health benefits.

8. Dirty keto diet

“Dirty keto” is the apt term, as this version of keto follows the same strict percentages (75/20/5 of fat/protein/carbs) but rather than focusing on healthy versions of fat like coconut oil and wild salmon, you’re free to eat naughty but still keto friendly foods like bacon, sausage, pork rinds, diet sodas and even keto fast food. I do NOT recommend this.

9. Lazy keto diet

Last but not least, the lazy keto diet often gets confused with dirty keto … but they’re different, as the “lazy” refers to simply not carefully tracking the fat and protein macros (or calories, for that matter).

Meanwhile, the one aspect that remains strict? Not eating over 20 net carb grams per day. Some people find this version less intimidating to start with or end with … but I will caution that your results will be less impressive.

Related: Paleo vs Keto — Differences and What They Have in Common

How to Know Keto Is Working

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 (it’s why the keto diet is often referred to as the ketone diet). 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 that circulate through the bloodstream. Fatty acid molecules are broken down through the process called ketogenesis, and a specific ketone body called acetoacetate is formed and which supplies energy.

The end result of the “ketone diet” is staying fueled off of circulating high ketones (which are also sometimes called ketone bodies) — which is what’s responsible for altering your metabolism in 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 body’s energy source.

So, is ketosis bad for you? Absolutely not. If anything, it’s 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 with ketoacidosis, which is a 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.

Related: What Is the Slow Carb Diet? Potential Benefits for Weight Loss & More

What to Eat on Keto?

To get you started, try some of these delicious, healthy and straightforward keto recipes, keto fat bombs and keto snacks.

Regarding specific foods to include on a ketogenic diet, plus those to eliminate, here is an outline of what you might choose to grocery shop for:

• Eat lots of different vegetables, especially: leafy greens, mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, sea veggies, peppers, etc. Some of these should keto fiber foods that help keep your net carbs low.
• Healthy food choices that are high in protein but low-carb or no-carb include: grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and raw dairy products, such as raw goat cheese.
• If you’re vegan or vegetarian, never fear, as a vegetarian or vegan keto diet is very doable.
• Healthy fats, which are also low-carb or no-carb, include: olive oil, coconut oil, grass-fed butter, palm oil, nuts and seeds.
• Minimal fruits but berries and avocado (yes, it’s a fruit) are definitely allowed.
• Want some sweet without the carbs or artificial sweeteners? Go with stevia and monk fruit.
• Avoid processed and ultra-processed foods high in calories and bankrupt in terms of nutrients: those made with white flour or wheat flour products, added table sugar, conventional dairy, bread and other processed grains like pasta, sweetened snacks like cookies and cakes, most boxed cereals, sweetened drinks, ice cream and pizza.

Precautions and Side Effects

Remember, the ketogenic diet will actually change your metabolism, put you into ketosis and turn you from a sugar burner to a fat burner. Those are significant changes for your body, and you’re bound to notice some symptoms of the so-called keto flu.

Keto flu symptoms and side effects can include feeling tired, having difficulty sleeping, digestive issues like fast, weakness during workouts, being moody, losing libido and having bad breath. Fortunately, these side effects don’t affect everyone and often only last for 1–2 weeks. (And yes, you CAN build muscle on keto.) Overall, symptoms go away as your body adjusts to being in ketosis.

If a ketogenic diet is being used for a child to treat epilepsy, close medical monitoring is necessary. If you’re very active and without much body fat, consider trying carb cycling or at least eating a modified keto diet that does not severely restrict carb intake.

Final Thoughts

• Ketogenic diets were originally developed to help improve symptoms of epilepsy (specifically in children who didn’t improve from other treatments), but today very low-carb diets are used to help adults, too, including those suffering from many other chronic health problems like obesity, cancer and diabetes.
• Does the keto diet work? Yes! Rapid and reliable weight loss will occur in even a keto for beginners diet, due to lowered insulin levels and the body being forced to burn stored body fat for energy.

Dr. Josh Axe is also the author of the book “Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease” (February 2019, published by Little, Brown Spark) and the Keto Diet Cookbook.  

The post Ketogenic Diet for Beginners: The Ultimate Guide to “Keto” appeared first on Dr. Axe.

Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. Studies indicate that the keto diet could be a potential answer to this large-scale weight loss problem.

While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more.

The diet revolves around eating keto-friendly fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if one doesn’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization.

What Is Ketosis?

Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like grains and all sources of sugar or fruit) is drastically reduced, which forces the body to find an alternative fuel source: fat. Although dietary fat often gets a bad name, provoking fear of weight gain and heart disease, it’s also your body’s second preferred source of energy when carbohydrates are not easily accessible.

(Because it also requires drastic carbohydrate restriction, studies show that complete or intermittent fasting can also induce states of ketosis. However, total fasting, which would result in a level of ketosis comparable to the ketogenic diet, isn’t easy to maintain beyond a few days. In addition, total fasting will also metabolize muscle tissue.)

Ketosis cannot begin until there’s an absence of glucose in your body. Glucose is normally used by cells as a quick source of energy — without it, the body starts to burn fat and produces ketones instead. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis. This state usually results in quick and consistent weight loss until you reach a healthy, stable body weight.

Here’s how ketosis works:

1. Consumption of glucose from carbohydrate foods — grains, starchy vegetables, fruit, etc. — is cut way down.
2. This forces your body to find an alternative fuel source: fat (think avocados, coconut oil, salmon).
3. Meanwhile, in the absence of glucose, the body also starts to burn fat and produces ketones instead.
4. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis.
5. This state results in quick and consistent weight loss until you reach a healthy, stable body weight.

To sum up a complex process, ketosis happens 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 that circulate 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 ketones (which are also sometimes called ketone bodies) — which is what’s responsible for altering your metabolism in a way that some people like to say turns you into a “fat-burning machine.”

The goal of the ketogenic diet is to keep you in this fat-burning metabolic state of ketosis. This is achieved by following a very low-carbohydrate, high-fat diet that includes only moderate amounts of protein. Foods like bread, cereal, processed snacks and sugary drinks are therefore off the table, while fattier foods like butter, grass-fed beef, fish and also non-starchy veggies take center stage, providing the majority of daily calories (as much as 70–80 percent).

How long does it take to get into ketosis? This will depend on a few factors, including how strictly you limit your carb intake and also certain variables that are mostly out of your control, like your genetics, medical history, body composition and energy needs. If you’re consistently eating from a keto diet food list, you should be able to see results and improvements within a short couple of weeks.

Signs of Ketosis

Beginning the ketogenic diet is different than making most other dietary changes, including many popular low-carb diets, because it involves actually changing your metabolism is pretty significant ways. Most people find that if they ease into the diet, giving themselves about 3–4 weeks to adjust, they experience fewer negative symptoms associated with the early stages.

While entering into ketosis, it’s common to notice certain signs and symptoms of your body changing. These have been nicknamed by some “the keto flu.” While implementing the ketogenic diet can be challenging at first, commonly causing some side effects that can last for 1–2 weeks (or potentially more), these typically go away with time. Symptoms usually decrease as your body get’s more accustomed to being in ketosis.

Common ketosis symptoms include:

• Feeling tired and having low energy despite sleeping well
• Having trouble sleeping
• Increased cravings, especially for carbs or sugar
• Digestive issues like keto diet constipation or bloating due to water retention (especially after higher carb days)
• Feeling weaker during workouts and not recovering well
• Being more moody or irritable
• Headaches
• Losing libido
• Bad breath

Most of these side effects happen completely “in your head” — they’re literally caused by your brain. See, every healthy cell in your body except brain cells can derive energy from one of three sources: glucose, ketone bodies and fatty acids (for a short period of time). However, your brain can’t utilize fatty acids since they don’t cross the blood-brain barrier. When you’ve restricted glucose intake and before your liver starts producing ample ketone bodies, your brain thinks it’s running out of energy, leading to at least a few days of uncomfortable keto flu side effects.

Now that you’re aware of what the initial phase might feel like, here’s the good news: You’re also likely to notice improvements in several health markers, as well as natural appetite suppression due to keto diet.

How do you know if you’re transitioning into ketosis? Below are some positive ketosis signs:

• Weight loss (this can happen quickly due to losing both water and fat)
• Reduced hunger and cravings. You might notice you’re able to “fast” for longer and feel less desire to eat many times per day. In fact, appetite suppression is one of the most meaningful signs of ketosis and often very obvious.
• Potentially improved energy, concentration and mental performance (especially after some time has passed). Initially the opposite might occur, but then you should notice no afternoon “energy dips” and, instead, more sustained energy.

According to most experts on the ketogenic diet, technically nutritional ketosis is defined by serum ketone levels (the amount of ketones in the blood) that fall between 0.5 to 3.0 mM. Some believe that 1.5 – 3 mmol/L is “optimal ketosis,” which might contribute to the most weight loss.

Every person is a bit different in terms of what exact macronutrient ratio will keep them in this range, while also allowing them to feel their best in terms of energy levels and other symptoms. You can experiment with different carb amounts while testing to see how this affects your ketone levels, aiming to remain in nutritional ketosis (0.5 to 3.0 mM), as long as you feel well doing so. Try to test at the same time each day for consistency and avoid testing right after exercise.

You can know for sure that you’re in ketosis by measuring ketones in the blood, breath or urine. Several options for how to measure ketones include:

• Using a blood ketone meter: These use test trips and provide precise measurements of levels of BHB ketones in your blood. They can be purchased online and sometimes are a bit costly, but are a reliable way to know you’re consuming the right macronutrient ratio to remain in the correct metabolic state.
• Performing urine strip tests: You can measure ketone levels by using inexpensive urine strips, which is cost efficient and simple to do. However, the downside is that only acetoacetate ketone levels are revealed, not levels of BHB.
• Using a breathalyzer: These measure the ketone called acetone and don’t require strips, but they may not be as accurate as blood tests.

Benefits

1. Weight Loss

On a keto diet, carbs provide only about 5 percent of daily calories, compared to anywhere between 40–60 percent on a “standard diet.” Reducing carbohydrate consumption this drastically means eliminating foods like white bread and rolls, pasta, rice or other grains, sugar-sweetened beverages, desserts, etc. These are the same foods that tend to cause fluctuating blood sugar levels, cravings for more carbs and sugar, low energy and contribute to overeating in general.

With their absence, the body starts burning its own excess fat stores instead, promoting weight loss in a very high percentage of people.

2. Suppressed Hunger and Reduced Cravings

In contrast to most other diet plans, remaining in ketosis doesn’t require counting calories, measuring portions or dealing with hunger pangs for the sake of eating as little as possible. In fact, most people feel satisfied and energized while in ketosis and find that they can go for longer periods without the need to eat (which is why intermittent fasting is commonly practiced with a keto diet).

Compared to meals that mostly contains carbs, high-fat, moderate protein meals are very filling and do a great job of controlling hunger hormones, often for many hours. This results in less need for snacking or grazing throughout the day, especially on junk foods or sweets.

Clinical results suggest both direct and indirect actions of ketones via modifications of various hunger-related hormones concentrations. While it’s not completely clear how ketosis reduces appetite, studies have found that ketosis is effective at lowering food intake and regulating appetite by altering levels of the hunger hormones including cholecystokinin (CCK) and ghrelin. At the same, ketone bodies seem to affect the hypothalamus region in the brain, positively impact leptin signals, and avoid slowing down the metabolism like most other diets do.

3. Provided Improvements in Major Health Problems

Aside from its benefits related to weight loss, the keto diet can also drastically improve other health conditions tied to factors like poor blood sugar management, overeating and poor gut health. These contribute to common health problems such as heart disease, high blood pressure, high cholesterol, diabetes, indigestion and even epilepsy.

How can ketosis help reduce your risk various health concerns? It comes down to the benefits of stabilizing your blood sugar and decreasing glucose intake and usage. As glucose enters your blood, your pancreas sends out insulin to pick up the sugar and carry it to your cells so they can use it as energy.

However, when your cells have used or stored all the glucose that they can, what remains is converted into glycogen to be stored in the liver and muscles or converted into triglycerides, the storage form of fat.

Studies indicate that carbohydrate restriction markedly improves glycemic control in patients with type 2 diabetes. Meanwhile, for patients with diarrhea-predominant irritable bowel syndrome (IBS), a very low carbohydrate diet appeared to provide relief while improving abdominal pain, stool habits and overall quality of life.

Studies also suggest the connection between the keto diet and cholesterol is actually positive.

Lastly, the keto diet has also been used for decades to help control seizures and symptoms of epilepsy in both children and adults.

4. More Energy and Enhanced Mental Focus

Not only do most people find that excess weight quickly drops off while on the keto diet, but many also experience improvements in terms of sustaining higher levels of energy.

After a period of time, your body becomes adapted to using ketones as fuel instead of glucose. Your muscles begin to learn to convert acetoacetate into a ketogenic substance called beta-hydroxybutyrate, or BHB. BHB then becomes the new preferred ketogenic source of energy, including to fuel all brain activity. What is not needed is expelled from the body as waste.

Another process also happens during ketosis that helps keep your body energized, and it’s called gluconeogenesis. This occurs when glycerol (created during beta-oxidation) gets converted into glucose that your body can use for energy. Protein in your diet can also be converted to glucose in small amounts.

How to Get Into Ketosis

Inducing ketosis requires severely limiting your carbohydrate consumption, this way you cut off the supply of glucose to your cells. In addition to severely restricting carbs, you also need to limit your protein consumption, since protein can be converted into glucose in small amounts.

This is the exact reason that most low-carb diets (such as the Atkins diet) do not result in ketosis, because they allow a high intake of protein that keeps supplying the body with enough energy that it doesn’t need to burn fat.

Steps to get into ketosis fast:

1. If you intend to follow a “strict” ketogenic diet, aim to get 60–80 percent of your daily calories from sources of fat. Between 15–25 percent of calories should be from protein sources, and only about 5–10 percent from carbohydrates.
2. For optimal results and the quickest improvements in terms of blood sugar and weight loss, it’s recommended you aim to eat between 20–30 grams of net carbs (total grams of carbs minus grams of fiber) a day.
3. It’s usually best to include more carbs to begin with during your transition into ketosis, in order to help you adjust and avoid strong side effects (more on this below). Aim for around 50–60 grams net carbs daily in the beginning while you work towards decreasing to 20–30 net grams if you wish.
4. To figure out how many calories you need from each macronutrient group, first figure out how many calories you should be eating in total for weight maintenance or loss. You can use an online calculator to help determine your energy/calorie needs. Then split up your calorie intake into fats, proteins and carbs.
5. Make sure to drink plenty of water and keto-friendly drinks throughout the day and also increase your intake of electrolytes, especially potassium from things like leafy greens and avocado.
6. Exercise might also help you get into ketosis faster, although in the initial stages this may be hard due to low energy levels.

Keep in mind that the ketogenic diet takes into account net grams of carbohydrates, not simply total grams. Net carbohydrates are the amount of carbohydrates left over after you subtract grams of fiber from total grams of carbohydrates. For example, if vegetables you’re eating have 5 grams of carbohydrates total, but 3 grams come from fiber, the total number of net carbohydrates is only 2 grams, which is the number you add to your daily total. Check out our list of keto fiber foods.

Remember that as your body changes — for example, you lose weight or increase muscle mass — your calorie needs and macronutrient ranges may also need to change. Always monitor your own biofeedback to make sure you’re fueling your body in the best way possible.

Risks and Side Effects

Before starting the ketogenic diet, it’s always best to consult with your physician if you have a history of existing health conditions including diabetes, kidney disease or damage, heart problems, a hormonal imbalance, or history with an eating disorder.

The ketogenic diet may not be safe for people with certain metabolic conditions or health conditions, especially:

• Gallbladder disease
• Impaired fat digestion
• History of pancreatitis
• Kidney disease
• Impaired liver function
• Previous gastric bypass surgery for weight loss
• Type 1 diabetes or impaired insulin production
• History of alcoholism or excessive alcohol
• Porphyria

One particular concern to be aware of is the risk for ketoacidosis, which especially applies to diabetics. Ketoacidosis is a dangerous metabolic state in which excessive amounts of ketones are produced. In mostly healthy individuals, ketosis is regulated by insulin, which is the hormone that controls the creation of ketone bodies and regulates the flow of fatty acids into the blood.

People with type 1 diabetes do not produce enough insulin, so their bodies are unable to regulate ketones, which can lead to a dangerous environment. Always consult with your doctor if you have diabetes before changing your diet, and look out for warning signs of ketoacidosis including: excessive thirst, increased urination, nausea, vomiting, abdominal pain, shortness of breath, weakness, fatigue and confusion.

Final Thoughts

• Ketosis is the result of following the ketogenic diet (sometimes called “the ketosis diet”).
• While entering into ketosis it’s common to notice certain signs and symptoms of your body changing, which can be both pleasant or uncomfortable. These include reduced appetite/suppressed hunger, weight loss, changes in energy levels and sleep, bad breath, digestive issues or moodiness.
• The unwanted side effects of ketosis (nicknamed “the keto flu”) usually go away within a couple of weeks and can commonly be managed by eating more fat, drinking enough water, getting more electrolytes, resting and being patient during the transition.

The post What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite appeared first on Dr. Axe.

From boutique juice shops popping up on every corner to social media stars broadcasting their juice cleanse before and after photos across the internet, there’s no doubt that juicing is one of the newest crazes to hit the health world.

While we’re all familiar with store-bought juices, doing your own juice cleanse at home hasn’t always been as popular. These days, however, the trend has started steadily gaining traction, as proponents claim it can help fire up fat loss, heal disease and amp up energy levels. But is juicing really as good for you as its fans seem to think?

Although there are definitely benefits to juicing, there are some serious risks and side effects that need to be considered as well. Keep reading for everything you need to know before you start your juice cleanse, including some simple strategies you can use to enjoy juicing as part of a balanced diet.

What Is A Juice Cleanse?

So what is a juice cleanse exactly? Typically, when learning how to detox your body, the idea of a juice cleanse comes up. It’s a type of detox diet that involves drinking juices made from fruits and vegetables for a specific window of time. In some cases, this can be as simple as sipping on a glass of celery juice each morning. In other instances, it may involve nixing all other foods from your diet and consuming only juice for a short period.

There are lots of methods for how to do a juice cleanse as well, including either purchasing store-bought juices or doing a DIY juice cleanse with fruits and veggies that you’ve prepared yourself.

Proponents of the popular juice cleanse plan often claim that it can help increase weight loss, promote detoxification, enhance skin health and boost energy levels. However, critics are quick to point out that juice cleanses can also be incredibly expensive and are typically lacking fiber and other essential nutrients.

Types

There are many different types of juice cleanses out there. One of the most popular methods involves purchasing store-bought juices and following a pre-made plan for a specific period of time.

Alternatively, many opt to do their own raw juice cleanse at home by using a juicer and purchasing a variety of fruits and vegetables. This offers a bit more flexibility and allows you to select your own ingredients targeted to your specific needs by doing, for example, a liver cleanse or detox juice cleanse.

Some types of cleanses require you to consume only juices for the duration of the cleanse while others involve adding a few juices to your regular meals.

The duration of your cleanse can also range quite a bit, from just a few days to several weeks at a time. However, whether it’s a 10-day, 7-day, 5-day or 3-day juice cleanse, it’s important to ensure that you’re meeting your nutritional needs and enjoying a variety of healthy whole foods in addition to juicing.

Related: Liquid Diet Types, Potential Benefits and Sample Meals

Benefits

1. Provides a Burst of Micronutrients

How many of us actually eat the seven servings of fruit — and especially vegetables — daily that are recommended to promote better health and prevent chronic disease?

While it can be difficult to figure out how to sneak in a few extra veggies with each meal or snack, juicing makes it much easier. Practically any fruit or vegetable can be juiced, allowing you to get in a heap of micronutrients and vitamins you probably would otherwise miss out on.

Juicing also allows you to get adventurous with the produce you consume. Most of us purchase the same few fruits and veggies we’re used to eating to prepare at home. However, juicing gives you the freedom to try new varieties without having to hunt down recipes or worry whether the rest of the family will enjoy them. Just slip it into the juicer and it’s ready for drinking.

2. Enhances Nutrient Absorption

Drinking a juice is like taking a shot of instant nutrition goodness. Because all the insoluble fiber has been removed through the juicing process, digestion becomes a lot easier on the body.

Drinking juice enables the body to better absorb the vitamins, minerals and enzymes that juice has to offer. In fact, juicing is like taking a healthy multivitamin that actually tastes good.

3. Reduces Produce Waste

A shriveled carrot or sad-looking cucumber might not make for an appealing addition to dinner, but either is excellent in juice cleanse recipes — and a great way to stop tossing out produce that’s a bit past its prime. Because 30 percent to 40 percent of food in America goes to waste, juicing is a savvy way to eliminate waste in your household while also saving you some extra cash.

Risks

1. You Probably Won’t Lose Weight

If you’re planning on going on a juice cleanse for weight loss, take note that you might find yourself feeling hungry a lot more often. It’s not just your imagination — it’s been proven that eating solid foods helps you reach satiety and feel more full than drinking meals.

This means if you’re regularly drinking juices, you might find yourself eating more food — and drinking more calories — more often to feel satisfied.

2. Will Likely Lose Muscle

Juices generally have little to no protein content. If you’re trying to build lean muscle, a juicing diet will work against your efforts because if your body can’t get protein from what you eat, it’ll start breaking down muscle mass instead. And once you start losing muscle, your metabolism drops as well, making it harder to lose weight in the long-run.

3. May Spike Blood Sugar Levels

Even when they’re homemade, juices contain quite a bit of natural sugar, and much more than if you ate the food whole rather than juicing it. When you eat an apple as a snack, for example, you consume about 10 grams of sugar. However, making apple juice requires a whole lot more than just one piece of the fruit. Multiply that 10 grams with however many apples it takes to fill a glass, and you’re looking at a potential sugar spike.

For people with diabetes, blood sugar swings are best avoided because of their limited insulin production. And even for those people without diabetes, drastic changes in blood sugar can cause energy levels to crash once the sugar high has gone down.

Furthermore, fructose, the type of sugar found in most fruits, is processed by the liver. If you’re on an all-juice diet or juice cleanse, the organ can become overwhelmed and convert the sugar to fat instead, making you more susceptible to insulin resistance, which can lead to diabetes or heart disease over time.

4. Your Body Doesn’t Need a Juice Cleanse or Detox

The body has a natural detox system built right in. Your liver filters out toxins, your lungs expel carbon dioxide, your skin pushes out sweat and your intestines excrete waste products.

For this reason, if you eat healthfully most of the time, there’s no need to go on an extended juice cleanse. In fact, switching to a juice-only cleanse can actually wind up doing more harm than good and may cause side effects like low energy levels, constipation and irritability. Instead, a clean eating diet would also be strict but far more balanced in macronutrients, as loaded with nutrition and more sustainable.

5. It Can Get Expensive

Juicing doesn’t come cheap. Even if you’re making your own homemade juice cleanse, you often need double or triple the amount of ingredients to make one juice compared to if you ate the food whole. If you buy fresh, organic produce, those numbers start to add up quickly, particularly if the entire family is enjoying juices as well.

Buying the juices pre-made can get pricey, too. A bottle of raw-pressed juice from popular brands can set you back $8 a bottle. If you enjoy sipping on one juice a day, that’s over $200 a month for just one person alone.

Juicing also requires equipment that most families don’t have on hand, and a proper juicer can cost several hundred dollars. While it may be a worthwhile investment for some, it’s another cost to factor in to your juicing decision.

6. It’s Low in Fiber

Although removing the insoluble fiber when juicing does make the drink easier to digest, fiber is an important nutrient that we need in our diets. In fact, the fiber content of fruits and veggies is one of the big reasons why they’re so good for us.

Insoluble fiber, in particular, is especially important to health. Because it doesn’t dissolve, this type of fiber scrubs the digestive tract clean and gets rid of plaque and trapped toxins.

Fiber also helps slow down the absorption of sugar in the blood to help prevent those sugar spikes that juices are notorious for. When you go on a juice cleanse, you effectively eliminate high-fiber foods from your diet, which can come with more negative effects on digestive health than it’s worth.

Recipes

For most people, a juice-only diet just isn’t a healthy or practical option. But juices can be a part of a balanced, nutritious diet. Here are a few ways to ensure you make the most out of your juices.

• Make juices a part of your meal rather than the main course. Ensure you stay full by pairing a juice with some probiotic yogurt for protein or drinking a smaller serving size alongside your regular breakfast.
• Go heavy on the veggies and light on the fruit. Increase your vegetable content and keep that excess sugar down by sticking to a 4:1 vegetable-to-fruit ratio.
• If you normally replace a meal with juice, limit it to just a few times a week to ensure your body receives all the nutrients it needs from whole foods as well.
• Trying to detox? Start first by removing processed foods, alcohol and added sugar from your diet. Then add in a glass of juice — remember, mostly veggies! — to add an extra dose of vitamins in addition to whole foods.

Ready to start juicing? Here are a few simple juice cleanse recipes:

• Hot Heart Health Juice
• Green Detox Machine Juice
• Anti-Inflammatory Juice
• Orange Carrot Ginger Juice
• Super Hydrator Juice

Juicing vs. Smoothies

Quite often, people confuse juices with smoothies, and vice versa. To clarify, smoothies are drinks made by blending whole foods, including fruits, veggies, seeds, nuts and liquids like milk or coconut water. (And often a protein powder is added to the smoothie for additional protein.) Though the food is blended, you still wind up consuming it in its entirety. So while that strawberry or spinach leaf might look strange after being blended, you’re still eating the entire thing.

When you juice, all of the fiber is removed from fruits or vegetables. What’s left are all the micronutrients and sugar in a liquid form; the rest is discarded. This remaining liquid is the stuff that juicing proponents consider “liquid gold.”

While the proliferation of juices bars and cold-pressed drinks is currently at an all-time high, juicing has been around for quite some time. In the 1930s, Norman Walker, a businessman and health practitioner, published “Raw Vegetable Juices,” a collection of juicing recipes. He also invented the Norwalk juicer, a version of which is still available today.

Final Thoughts

• A juice cleanse is a type of “detox diet” that involves drinking juices made from fruits and vegetables for a certain period of time, which can range from a few days to a few weeks.
• Whether it’s an organic juice cleanse, a green juice cleanse or a short-term liver cleanse, there are tons of different variations out there which differ based on the duration and ingredients used as well as whether or not whole foods are consumed as well.
• Potential juice cleanse benefits include decreased waste, increased fruit and vegetable consumption and enhanced nutrient absorption.
• However, juice cleanses are also lacking in fiber and high in sugar and can be expensive, unnecessary and ineffective.
• Be sure to fill your juices with mostly veggies rather than fruit to keep excess sugar consumption under control and pair with a good source of protein to help keep you feeling fuller for longer.
• Additionally, keep in mind that the best juice cleanse should involve making juices part of the meal rather than the main course to ensure that you’re getting all the nutrients that you need to support better health.

The post Juice Cleanse: Benefits vs. Risks of a Juicing Diet appeared first on Dr. Axe.

I want to introduce you to a secret healing therapy that can take your spiritual, physical and emotional health to a whole new level — it’s called the Daniel Fast, and it includes many Bible foods that support healing.

Fasting is a natural discipline that can bring supernatural results. I’ve seen fasting work when nothing else will. Moses, Elijah, Esther, Ezra, Job, David, Daniel, Peter, Paul, even Jesus … fasted.

In fact, they didn’t just fast for a day or two, but both Jesus and Moses fasted for 40 days! The Bible is filled with more than 70 references to fasting, but over the last several decades fasting has disappeared from the church and is only beginning to make a resurgence today.

You may have even seen Daniel Fast 2019 headlines as a recent Chris Pratt diet was in fact the Daniel Diet.

What is a fast? Fasting is abstaining from something like food, drink or entertainment for a period of time to create some type of benefit in body, mind or spirit.

There are many types of fasts, including:

• a standard fast (water only)
• an absolute fast (no water or food)
• a partial fast (restrict certain food and drink categories)
• an intermittent fast (only eating during a small daily window, for example: 1 p.m.–6 p.m.).

If you are looking for a healing breakthrough in body, mind and spirit, then you should keep reading and find out how to do the Daniel Fast.

What Is the Daniel Fast?

Many people wonder what did Jesus eat? Did Jesus eat meat?

The Daniel Fast isn’t based on what Jesus ate, but it is based upon what one of Jesus’ followers — Daniel — consumed.

The Daniel Fast or Daniel Diet is based upon the prophet Daniel’s dietary and spiritual experiences as recorded in the Book of Daniel in the Bible. It’s a type of partial fast that focuses very heavily on vegetables and other healthy whole foods but leaves out any animal sources of protein.

Many users of this Biblically based fasting method follow it for 21 consecutive days.

Looking for Daniel Fast scripture readings? The Daniel Fast is specifically referenced in the Bible in two sections of the Book of Daniel:

• Daniel 1:12, which states, “Please test your servants for ten days, and let them give us vegetables [pulses] to eat and water to drink.”
• Daniel 10: 2-3, which says, “In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.”

You may be familiar with the Daniel Fast already if you’ve read “The Maker’s Diet Revolution” by Jordan Rubin. The Daniel Fast only includes clean foods as described in Leviticus 11.

Unclean foods in the Bible include things like pork and shellfish.

Does the Bible say not to eat shrimp? Actually, it does in Deuteronomy 14:10 where it states, “And whatever does not have fins and scales you shall not eat; it is unclean for you.”

Shrimp is a type of shellfish and as such it does not contain fins or scales.

There are also some fish, such as swordfish and shark, that should also be avoided if you’re following a Biblical diet because these sea creatures do not have both fins and scales. For more info on a Bible diet, check out the infographic: Which Animals Does the Bible Designate as ‘Clean’ and ‘Unclean’?

Knowing clean and unclean animal proteins according to dietary laws in the Bible is helpful to know, but while on the Daniel Fast you won’t consume any protein from animal sources at all.

Daniel Fast Menu

According to our understanding of the Hebrew definition of “pulse” that was used in the verse for vegetables can actually mean a range of foods. Here is the Daniel Fast food list of what you are allowed to eat, aka your eating plan.

Consider it a stricter version of a vegan diet yet overall plant-based.

Beverages

• Water only — it must be purified/filtered; spring or distilled water is best
• Homemade almond milk, coconut water, coconut kefir and vegetable juice

Vegetables (should form the basis of the diet)

• Fresh or cooked
• May be frozen and cooked but not canned

Fruits (consume in moderation 1–3 servings daily)

• Fresh and cooked
• Ideally low glycemic index fruits like stone fruits, apples, berries, cherries and citrus fruits
• May be dried but should not contains sulfites, added oils or sweeteners
• May be frozen but not canned

Whole grains (consume in moderation and ideally sprouted)

• Brown rice, oats quinoa, millet, amaranth, buckwheat, barley cooked in water

Beans and Legumes (consume in moderation)

• Dried and cooked in water
• May be consumed from can as long as no salt or other additives are contained and the only ingredients are legumes or beans and water

Nuts and Seeds (sprouted are best)

• Raw, sprouted or dry roasted with no salt added

Related: The Read “Wonder” Bread? Ezekiel Bread

Common Foods

Here is a list of some common foods you can consume on their own or include in Daniel Fast recipes:

Vegetables and Fruits (preferably organic and fresh or frozen)

• Artichokes
• Asparagus
• Beets
• Broccoli
• Brussel sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Corn
• Cucumbers
• Eggplant
• Green beans
• Kale
• Leeks
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Peppers
• Potatoes
• Radishes
• Rutabagas
• Scallions
• Spinach
• Sprouts
• Squash
• Sweet potatoes
• Tomatoes
• Turnips
• Yams
• Zucchini
• Apples
• Apricots
• Avocados
• Bananas
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Coconuts
• Cranberries
• Dates
• Figs
• Grapefruit
• Grapes
• Guava
• Honeydew melons
• Kiwi
• Lemons
• Limes
• Mangoes
• Melons
• Nectarines
• Oranges
• Papayas
• Peaches
• Pears
• Pineapples
• Plums
• Prunes
• Raisins
• Raspberries
• Strawberries
• Tangerines
• Watermelon

Legumes (preferably organic)

• Black beans
• Black-eyed peas
• Garbanzo beans
• Kidney beans
• Lentils
• Mung beans
• Pinto beans
• Split peas

Nuts and Seeds (preferably organic, raw, unsalted and soaked/sprouted)

• Almonds
• Cashews
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Whole Grains (preferable organic)

• Amaranth
• Barley
• Brown rice
• Millet
• Quinoa
• Oats (groats soaked)

Liquids

• Water (spring, distilled, filtered)
• Vegetable juice (fresh pressed)
• Coconut milk
• Coconut kefir
• Almond milk

Foods to Avoid

On the Daniel Fast, you should not consume any of the other foods or beverages listed below.

I also want to mention that some allow sea salt or Himalayan salt and others do not. My recommendation is to only use a bit of sea salt when necessary in flavoring dishes.

Here are foods you definitely want to refrain from eating:

• Iodized salt
• Sweeteners
• Meat, including shellfish
• Dairy products
• Processed foods
• Breads, pasta, flour, crackers (unless made from sprouted ancient grains)
• Cookies and other baked goods
• Oils
• Juices
• Coffee
• Energy drinks
• Gum
• Mints
• Candy

NOTE: Nutritional supplements are optional. If any are taken while on the fast then they should be preferably in line with the accepted foods/ingredients that are listed.

Potential Benefits

When you fast and pray — two words that go hand-in-hand in scripture — you pursue God in your life and open yourself up to experiencing a renewed dependence on God, but it isn’t easy. It is a spiritual discipline that requires denying your physical and mental self because your stomach and your brain will most likely work overtime to remind you when and what they want to eat!

As I mentioned earlier, Daniel wasn’t the only one in the Bible who fasted. There were others, but you don’t have to be a “spiritual giant” like Daniel or put yourself through torturous fasts to draw closer to God.

However, fasts can help focus your spirit, heart and mind on God and not your own eating and drinking desires.

In fact, before you begin your fast, you can make a list of prayer requests you are asking God to answer. Then, every time you experience hunger pangs or food or drink cravings, ask God to work in your Daniel Fast prayer request areas.

How can a Daniel Diet benefit you physically?

During a fast, many systems of the body are given a break from the hard work of digesting foods that they normally have to manage. The extra energy the body gains gives the body a chance to restore itself, while the burning of stored calories gets rid of toxic substances stored in the body.

Here’s another example.

The digestive tract is the body area most exposed to environmental threats, including bacteria, viruses, parasites and toxins. Plus, most of your immune system is in your digestive tract, so it needs to be in top shape.

When food is broken down in the intestines, it travels through the blood to the liver, the largest organ of the body’s natural detoxification system.

The liver breaks down and removes the toxic byproducts produced by digestion, including natural ones and the chemicals that are typically present in our food supply and often on our daily menus. During a fast, the liver and immune system are essentially freed up to detoxify and heal other parts of the body.

Some of the potential benefits of a Daniel Diet can be broken down into three categories: spiritual, mental and emotional, and physical.

Spiritual Benefits

Spiritual growth is a top reason for fasting and may include:

• Fasting brings you closer to God.
• Fasting makes you more sensitive to God’s voice.
• Fasting helps break bad habits or even addictions.
• Fasting shows us our weaknesses and allows us to rely on God’s strength.

Mental and Emotional Benefits

Fasting benefits are different from person to person, but the following have been known to occur:

• Fasting helps relieve anxiety and nervousness.
• Fasting can increase peace and shalom.
• Fasting can help clear your mind of negative thoughts and feelings.
• Fasting can help heal relationships in your life that have been stressful.
• Fasting can help decrease brain fog.
• Fasting helps increase your ability to trust God.
• Fasting clears out toxins that can make you feel sluggish or depressed.

Physical Benefits

Some benefits to the physical body have been known to include:

• Fasting helps break addictions to sugar.
• Fasting supports the body’s detoxification.
• Fasting helps one lose weight.
• Fasting promotes healthy energy levels.
• Fasting supports skin health.
• Fasting promotes healthy digestion and elimination.
• Fasting supports healthy inflammation response and promotes joint comfort.
• Fasting promotes healthy hormonal balance.

Now let’s talk specifically about the elements of the Daniel Fast, including vegetables, fruits and water. The dietary fiber, vitamins, minerals and antioxidants in vegetables and fruits help add vibrancy to your health.

A diet high in vegetables and fruits is known for halting bodily inflammation and oxidation — two primary processes that can lead to ill health. No wonder Daniel and his friends looked better than the others!

Recipes

While most fruits and vegetables are edible as is, sometimes it’s nice to have recipe ideas. The Daniel Fast recipes below can help to get you started on this new way of eating today!

• Grainless Granola
• Minestrone Soup
• Black Bean Soup
• Sauteed Vegetables
• Harira

Should You Try It? FAQs

First off, if you are pregnant or a nursing mother or are on a special diet of any sort for health reasons, then you should NOT go on the Daniel Fast without the approval of your primary health care professional.

Otherwise, here are some frequently asked questions you may want to know about.

1. What about prepared foods?

Read the labels of all prepared foods. Remember the Daniel Fast is sugar-free and chemical-free.

That is why I suggest organic, fresh or frozen foods for use in Daniel Fast recipes.

2. What about pasta?

Make sure the label says whole grain or vegetable-based pasta like quinoa, black bean or brown rice with no additives or sugar. The diet should consist mostly of vegetables and fruits, however.

3. What about roasted nuts?

Try to stick to organic, raw, unsalted nuts and/or soaked or sprouted ones. These are harder to find, so if you have to choose roasted nuts, then get plain roasted, unsalted nuts with no preservatives.

4. How do I get enough protein in my diet while on the fast?

Protein-rich foods allowed on the Daniel Fast are almonds, sunflower seeds, lentils, quinoa, brown rice, split peas and some whole grains. Be sure to include plenty of these plant-based protein-rich items in Daniel Fast recipes.

5. What about salad dressing?

Salads are great on the Daniel Fast. You can use olive oil combined with lemon or lime juice as salad dressing options.

6. Do I need to eat organic foods while on the fast?

You don’t have to eat organic, but I recommend it because opting for organic keeps toxins out of your foods, meaning no use of chemically formulated fertilizers, growth stimulants, antibiotics or pesticides.

7. Can I go out to eat?

Yes, you can. Just make sure what you get is compliant with the Daniel Fast, such as a salad with olive oil and a baked potato with no extras on it.

8. What about bread?

If you eat bread, then I would only recommend a sprouted or sourdough bread that comes from ancient grains.

9. How much can I eat?

As long as your food choices fit the Daniel Fast, then you can eat all and as often as you want until you are satisfied!

Risks and Side Effects

Check with your doctor before following a fasting diet plan, especially if you have a medical condition, such as diabetes, or you are pregnant or nursing.

A fast diet is not typically recommended for pregnant or nursing women.

Final Thoughts

• What is the Daniel Fast? It’s a partial fast based upon the prophet Daniel’s dietary and spiritual experiences as recorded in the Book of Daniel in the Bible.
• Daniel Fast foods include delicious whole foods with a big focus on nutrient-rich vegetables and an avoidance of animal-derived protein.
• Daniel Fast recipes are typically simple yet filled with wholesome flavor so the diet can truly be an enjoyable temporary way of eating.
• The Daniel Fast is typically followed for 21 days and combined with prayer. It’s not hard to find a Daniel Fast prayer guide online if you’re looking for ideas for the spiritual side of your fast.
• While following the Daniel Diet, I recommend spending quiet time with God each day, reading passages of scripture from the Bible and journaling so that you can write down what you believe God is directing you in.
• After a fast, including the Daniel Fast, many people report a combination of spiritual, physical and mental benefits, including a closer relationship with God, answered prayers, a better state of health, freedom from food or beverage addictions, more energy, clearer thinking, a more positive attitude, feeling lighter, and much more.

The post Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health appeared first on Dr. Axe.

The ketogenic (or “keto”) diet is a very high-fat, very low-carb diet that is best known for its weight loss benefits. The goal of the keto diet is to enter and then stay in a metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates (glucose).

In the typical diet, our bodies (brains and muscles) are fueled by glucose (a type of sugar) that we get from eating carbohydrate foods. But if those carbs stop coming in and glucose levels drop, we can use our fat for fuel.

In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.

But before starting a ketogenic diet, it’s critical to get to know a properly constructed keto diet food list and also understand how much of each type of food group you consume.

It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.

On a standard keto diet, fats provide about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent.

What Are Keto Diet Foods?

Here are examples of high-fat, low-carb foods that are included on the ketogenic food list:

• Your keto diet meal plan should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
• Keto meals also need all sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intake too much? Some of the most popular keto vegetables include broccoli and other cruciferous veggies, all types of leafy greens, asparagus, cucumber, and zucchini.
• In more moderate amounts, foods that are high in protein but low- or no-carb, including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and some full-fat (ideally raw) dairy products.
• What about fruits? As you will, you’ll need to cut down on your typical fruits, as keto fruits are far and few between.

On the other hand, the types of foods you’ll 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”).

If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a ketogenic low-carb diet.

Overall, remember that the bulk of calories on the keto diet are from foods that are 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. If even if you’re accustomed to a relatively low-carb diet, keto recipes will still be even lower carb.

How much can you eat on the keto diet? You will require lots of healthy fats in order to get into ketosis, create ketone bodies, and have enough energy without eating carbs. You don’t need to count calories, but rather should focus on filling up on the right types of foods.

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.

Best Keto Foods

Below you’ll find a full keto diet menu for beginners, based on food type.

1. Healthy Fats

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

Healthy keto fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids that confer multiple health benefits. It’s best to include all types in your daily regimen, with an emphasis on saturated fats, especially compared to PUFAs.

Best keto fats:

• MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon
• Butter and ghee — 0 net carbs per tablespoon
• Lard, chicken fat or duck fat — 0 net carbs per tablespoon
• Organic cocoa butter — 0 net carbs per tablespoon

2. Proteins

Most protein foods and animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger.

It might seem counterintuitive if you’re trying to lose weight, but you want to choose fattier cuts of meat rather than leaner types. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got keto diet chicken recipes to help.

• Grass-fed beef and other types of fatty cuts of meat (try to avoid antibiotics in beef) , including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces
• Organ meats including liver — around 3 grams net carbs per 5 ounces
• Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces
• Cage-free eggs and egg yolks — 1 gram net carb each
• Fish (especially fatty fish), including anchovies, bass, flounder, mackerel, salmon, sardines, tuna, trout, etc. — 0 grams net carbs per 5 ounces

3. Non-Starchy Vegetables

• All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, bok choy, etc. — range from 0.5–5 net carbs per 1 cup
• Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup
• Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup
• Certain fermented foods like sauerkraut, kimchi, dairy or coconut kefir (also beneficial for gut health) — 1–2 grams net carbs per half-cup
• Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons
• Veggies that are slightly higher in carbs (but still low all things considered) including asparagus, mushrooms, bamboo shoots, bean sprouts, bell peppers, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw

4. Low-Sugar Fruit

What fruit can you eat on keto? Your No. 1 fruit choice should be avocado (yes, it’s a fruit). In small quantities, berries can also be consumed.

• Avocado — 3.7 grams net carbs per half
• Blackberries — 3.5 grams net carbs per half-cup
• Strawberries — 4.5 grams net carbs per half-cup
• Blueberries — 9 grams of net carbs per half-cup

5. Snacks

• Bone broth (homemade or protein powder) — 0 grams net carbs per serving
• Beef or turkey jerky — 1.6 grams net carbs per 1 ounce
• Hard-boiled eggs — 1 gram net carb per egg
• Extra veggies (raw or cooked) with homemade dressing — 0–5 grams net carbs
• Half avocado with sliced lox (salmon) — 3–4 grams net carbs
• Shirataki noodles (97 percent water!) — 0–1 grams net carbs
• 85 percent cacao dark chocolate — 5 grams net carbs per half serving
• Fat bombs

5. Condiments

• Spices and herbs — 0 grams net carbs
• Hot sauce (no sweetener) — 0 grams net carbs
• Apple cider vinegar — 0–1 grams net carbs
• Unsweetened mustards — 0–1 grams net carbs
• Poppy seeds — 0 grams net carbs

6. Drinks

• Water — 0 grams net carbs
• Unsweetened coffee (black) (see our keto coffee recipe) and tea; drink in moderation since high amounts can impact blood sugar— 0 grams net carbs
• Bone broth — 0 grams net carbs
• Keto smoothie — 5.1 grams net carbs

Keto Foods to Limit

These are the keto foods to eat only occasionally in order to stay in ketosis:

1. Full-Fat Dairy

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.

• Full-fat cow’s and goat milk (ideally organic and raw) — 11–12 net carb grams per one cup serving
• Full-fat cheeses, including cream cheese, cheddar, parm, mozzarella, etc. — 0.5–1.5 net carb grams per one ounce or about 1/4 cup
• Full-fat Greek yogurt, regular yogurt and cottage cheese — 5 net carb grams per 1/2 cup

2. Medium-Starchy Vegetables

• Sweet peas, artichokes, okra, carrots, beets and parsnips — about 7–14 net carb grams per 1/2 cup cooked
• Yams and potatoes (white, red, sweet, etc.) — sweet potatoes have the least carbs, about 10 net carb grams per 1/2 potato; yams and white potatoes can have much more, about 13–25 net carb grams per 1/2 potato/yam cooked

3. Legumes and Beans

• Chickpeas, kidney, lima, black, brown, lentils, hummus, etc. — about 12–13 net carb grams per 1/2 cup serving cooked
• Soy products, including tofu, edamame, tempeh — these foods can vary in carbohydrates substantially, so read labels carefully; soybeans are fewer in carbs than most other beans, with only about 1–3 net carb grams per 1/2 cup serving cooked

4. Nuts and Seeds

• Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, sesame seeds, macadamia nuts, Brazil nuts, etc. — 1.5–4 grams net carbs per 1 ounce; cashews are the highest in carbs, around 7 net grams per ounce
• Nut butters and seed butters — 4 net carbs per 2 tablespoons
• Chia seeds and flaxseeds — around 1–2 grams net carbs per 2 tablespoons

5. Fruits

• Berries, including blueberries, strawberries, blackberries, raspberries — 3–9 grams net carbs per 1/2 cup
• Asian pears — 8–9 net carbs per pear

6. Snacks

• Protein smoothie (stirred into almond milk or water)
• 7–10 olives
• 1 tablespoon nut butter or handful of nuts
• Veggies like cucumber, zucchini or bell peppers with a bit of hummus, Greek yogurt dip, or melted cheese

7. Condiments

Most condiments below range from 0.5–2 net carb grams per 1–2 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia, monk fruit and erythritol 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!)

• No sugar added ketchup or salsa
• Sour cream
• Mustard, hot sauces, Worcestershire sauce
• Lemon/ lime juice
• Soy sauce
• Salad dressing (ideal to make your own with vinegar, oil and spices)
• Pickles
• Stevia
• Monk fruit
• Erythritol

8. Drinks

Consume the unsweetened keto drinks below only moderately, having just 1–2 small servings per day. These will typically contain between 1–7 net carb grams per serving.

• Fresh vegetable juices — homemade is best to limit sugar; aim for 8 ounces daily at most
• Unsweetened coconut or almond milk (ideal to make your own)
• Bouillon or light broth (this is helpful with electrolyte maintenance)
• Water with lemon and lime juice
• There are many low-carb alcohols — such as low-carb beer, certain types of red wine (Pinot Noir, Merlot and Cabernet Sauvignon are best) and pure forms of whiskey, gin, tequila, rum and vodka — but make alcohol very occasional, as it can throw you out of ketosis

Keto Foods to Avoid

What can you not eat on a keto diet? When on a ketogenic diet, you should avoid the following types of foods:

1. Any Type of Sugar

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

• White, brown, cane, raw and confectioner’s sugar.
• Syrups like maple, carob, corn, caramel and fruit
• Honey and agave
• Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose

2, Any and All Grains

One slice of bread, or small serving of grains, can have anywhere from 10–30 net grams of carbs. Cereals and cooked grains typically have 15–35 grams per 1/4 cup uncooked, depending on the kind. Avoid the following:

• Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
• Corn and all products containing corn, including popcorn, tortillas, grits, polenta, corn flour and corn meal
• All types of products made with flour, including bread, bagels, rolls, muffins, pasta, etc.

3. Most Non-Berry Fruits

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.

4. Nearly All Processed Foods

• Crackers, chips, pretzels, etc.
• All types of candy
• All desserts like cookies, cakes, pies, ice cream
• Pancakes, waffles and other baked breakfast items
• Oatmeal and cereals
• Snack carbs, granola bars, most protein bars or meal replacements, etc.
• Canned soups, boxed foods, any prepackaged meal
• Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors

5. Sweetened and Caloric Beverages

• Soda
• Most alcohol (beer, wine, liquor, etc.)
• Sweetened teas or coffee drinks
• Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)
• Fruit juices

Final Thoughts

• As you can see above, there’s 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).
• The No. 1 group of foods to eat on the keto diet is healthy fats. Also be sure to have plenty of low-starch veggies along with a moderate protein source.
• For a keto diet breakfast, eggs are often the perfect main ingredient because of their 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.
• What are some keto lunch ideas? I suggest you visit our page on keto diet recipes as well as keto diet snacks (including fat bombs!).
• Wild-caught salmon, as a fatty 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.
• What fast food can you eat on a keto diet? Check out this keto fast food article, for help when you’re left without many options when out and about.
• For more keto recipes and meal/snack ideas, go to the recipe section on this site and search diet type by ketogenic … and you’ll see hundreds of options.

The post Keto Diet Foods, Including What to Include vs. Avoid appeared first on Dr. Axe.

Imagine that you can kick-start your metabolism, feel more energized and enjoy an assortment of health benefits without having to count calories or stick to strict meal plans. Say hello to just some of the benefits of fasting.

What makes fasting seem so novel is that, with all the diet advice out there, the easiest might be to simply not eat. Of course, fasting isn’t the same as starving yourself, which is what many people think when they hear “fasting.” Yet, fasting isn’t a diet, either.

The literal definition of fasting is to abstain from food and drink from a specific period of time. It’s been around for thousands of years, as spiritual fasting is a part of many religions, and in this context, I prefer looking at it as simply a change in eating patterns.

In place of three square meals a day or a handful of smaller meals throughout the day, you have a specific window of time when you eat, whether it’s a few hours a day or certain days of the week. During that time, you can eat whatever you want — of course, within reason.

If you eat processed foods and potato chips, it’s unlikely you’ll reap the benefits of fasting. If that’s you, I encourage you to examine your diet before trying a fast.

However, if you practice fasting and stick to a mostly whole food diet, rich in fruits, veggies, lean proteins, healthy fats and raw dairy, you will see changes — and those occasional splurges on chocolate or cheese won’t have as big of an impact as they might if you were on a calorie-restrictive diet.

The beauty of fasting is that there isn’t one “right” way to do it. In fact, there are several types that are popular and plenty of benefits of fasting.

Benefits of Fasting

1. Aids Weight Loss

There have been studies that support fasting as an excellent tool for weight loss. One 2015 study found that alternate day fasting trimmed body weight by up to 7 percent, while whole day fasting reduced body weight by up to 9 percent..

Another study, this one out of the University of Southern California, discovered that when 71 adults were placed on a five-day fast (eating between 750 and 1,100 calories a day) once every three months, they lost an average of six pounds, reduced inflammation levels and their waistlines, and lost total body fat without sacrificing muscle mass. If you want to lose weight and lose belly fat, fasting even irregularly could be the key.

2. Promotes Secretion of HGH

Human growth hormone (HGH) is naturally produced by the body but remains active in the bloodstream for just a few minutes. It’s been effectively used to help with obesity and help build muscle mass, important for burning fat, and fasting helps enhance HGH secretion.

HGH also helps increase muscle strength, which can help improve your workouts. Combine these, and you have an effective fat-burning machine on your hands.

3. May Help Athletic Performance

Fasting has been found to have positive effects on body mass as well as other health markers in professional athletes. This is because, as previously mentioned, it can effectively help shed excess fat while optimizing muscle growth due to HGH production.

Traditionally, athletes are advised to consume high-quality protein half hour after finishing their workouts (post-workout nutrition) to simultaneously build muscle and reduce fat. Fasting is advised for training days, while eating is encouraged on game days.

4. Helps Normalize Insulin Sensitivity

When your body gets too many carbs and sugar, it can become insulin-resistant. That often paves the way for a host of chronic diseases, including type 2 diabetes.

If you don’t want to go down this route, it’s critical to keep your body sensitive to insulin. Fasting is an effective way to do this.

A study published in the World Journal of Diabetes found that intermittent fasting in adults with type 2 diabetes improved key markers for those individuals, including their body weight and glucose levels. Another study found that intermittent fasting was as effective as caloric restrictions in reducing visceral fat mass, fasting insulin and insulin resistance.

5. Balances Ghrelin Levels

What is ghrelin? It is actually also known as the hunger hormone because it is responsible for telling your body that it is hungry.

Dieting and really restrictive eating can actually increase ghrelin production, which will leave you feeling hungrier. When you fast, though you might struggle in the first few days, you actually help normalize ghrelin levels.

Eventually, you won’t feel hungry just because it’s your usual meal time. Instead, your body will become more adept in discerning when it actually needs food.

6. Can Lower Triglycerides

When you consume too much bad cholesterol, your triglyceride levels may shoot up, increasing your risk of heart disease. Intermittent fasting actually helps lower those bad cholesterol levels, decreasing triglycerides in the process.

7. Helps Slow Signs of Aging

While more human research is needed, studies in rats seem to link intermittent fasting with increased longevity. One study found that intermittent fasting decreased body weight and increased the life span in rats.

Another found that a group of mice who fasted intermittently actually lived longer than the control group, although they were heavier than the non-fasting mice. Of course, it’s not clear that the same results would happen in humans, but the signs are encouraging.

In fact, there is a plethora of evidence that it can in fact slow signs of aging and promote longevity.

Types of Fasting

Intermittent Fasting

This type of fasting is also known as cyclic fasting. Intermittent fasting is a catch-all phrase for eating (and not eating) intermittently. In fact, almost all of the methods below are types of intermittent fasting!

Typical intermittent fast times range from 14 to 18 hours. The longest period any one of these plans would require you to abstain from solid food would be about 32–36 hours.

Time-Restricted Eating

If you practice time-restricted eating, you abstain from food for anywhere between 12–16 hours. During your eating window, you can eat as much of your favorite healthy foods as you’d like. This is one of the most common methods of fasting.

Time-restricted eating is pretty simple to implement. If you finish dinner at 7 p.m., for instance, you wouldn’t eat anything again until 7 a.m. at the earliest. If you wanted to take it further, you can extend the no-eating time until about 11 a.m. or 12 p.m.

Because you’re sleeping for a large chunk of the “no eating” time, this is a good way to introduce fasting into your lifestyle and experiment without any major changes.

16/8 Fasting

Basically another name for time-restricted eating, here you fast for 16 hours a day and then eat the other eight.

Alternate Day Fasting

Another type of intermittent fasting, alternate day fasting has you severely restricting the amount of calories you eat during fasting days, then eating to your stomach’s content on non-fasting days. Food isn’t completely off the table, but you stick to about 25 percent of your normal caloric intake. Someone eating 2,000 calories would cut back to 500, for example.

Alternate day fasting isn’t necessarily a long-term plan, because it can become difficult to stick to, but it can be helpful to get a healthy habit in motion.

5:2 Diet

It’s very similar to alternate day fasting except you eat normally for five days of the week. On the other two, calories are restricted to about 500–600 calories a day.

The Warrior Diet

Here, you’ll stick to fruits and veggies during the day and then eat a well-rounded, larger meal in the evenings.

The Daniel Fast

Based off of Daniel’s experiences in the Bible’s Book of Daniel, the Daniel fast is a partial fast where vegetables, fruits and other healthy whole foods are featured prominently, but meat, dairy, grains (unless they’re sprouted ancient grains) and drinks like coffee, alcohol and juice are avoided.

Most people follow this fast for 21 days in order to experience a spiritual breakthrough, have more time to reflect on their relationship with God or just to feel closer to what Daniel would have experienced in his time.

Related: What Is Dirty Fasting?

How to Fast

Ready to try a fast? Here’s how to make it easier.

1. Decide what type of fast you’re going to do.

I recommend easing in with time-restricted eating, starting with 12 hours of fasting. If that feels good after a few days, you can increase the fast to 14 hours and up to 18. I don’t recommend fasting for longer than that.

Have you fasted before? Then you might want to try a more ambitious fast, like alternate day fasting.

2. Set some goals.

What do you want to accomplish by fasting? Lose weight, be healthier, feel better, have more energy? Write it down, and put it in a place you’ll see frequently during your fast.

3. Make a menu and stock the fridge.

Before beginning your fast, decide when you’re eating and what you’ll eat then. Knowing this in advance takes the pressure off, especially if you feel like you may eat everything in sight “because you can.”

As you become more used to fasting, you might find it’s unnecessary to sort out meals beforehand, but I find having a range of healthy food waiting for me in the fridge makes fasting a lot easier.

4. Listen to your body.

Fasting can take some time to get used to as your body sheds old habits and learns new ones, but it’s important to listen to your body!

If you’re in hour 10 of 16 hours of fasting and feel like you absolutely need a snack, then have one. If your fasting time is up but you’re not hungry yet, wait until you are.

There are no hard and fast rules here. You’re not “messing up.”

You might find it helpful to jot down a sentence or two each day about how you felt. You might find that certain times of the month or year, different types of fasts work better for you.

Related: Eat to Beat Disease: How to Eat for Optimal Health

How long should I fast?

There’s no concrete amount of time to fast, although as I mentioned earlier, the typical intermittent fast ranges from 14–18 hours. Instead of focusing on how long you should fast for, it’s better to keep a few things about fasting in mind instead:

• If you’re genuinely hungry, eat something. If you don’t, you’ll spend your time hungry, stressed about being hungry, and hungry and stressed (or even hangry!).
• If you’re still in the early stages of eating better and choosing whole foods, perhaps wait some time before beginning a fasting routine so it’s not one more thing to worry about. Concentrate on eating whole, good-for-you foods first.
• Are you training for a big event, like a marathon or triathlon? This is probably not the right time to try fasting. Speak with your coach and doctor first.
• Again, listen to your body!

What liquids am I allowed to consume?

This depends. If you’re on a time-restricted fast and you’re in no-eating hours, it’s best to stick to no- or low-calorie drinks like water, coffee (with no milk) and tea.

If you’re on an alternate day diet or something similar, even during low-calorie hours, you can technically drink whatever you’d like — but remember, this will count against your calories. Would you rather spend 100 calories on an apple or a glass of milk? It’s your call.

I recommend abstaining from alcohol during fasting.

Can I exercise while fasting?

Generally, you can exercise while fasting. You might even find that on time-restricted eating, you feel more energetic in the mornings to get your workout in.

On more restrictive fasts, however, your low-calorie days might leave you feeling too sluggish. If that’s the case, you might consider squeezing in a gentle yoga session or going for a walk.

As usual, check in with yourself. You can always scale back or up depending on how you feel.

Risks and Side Effects

The health benefits of fasting are extremely appealing, but I do want to stress that fasting isn’t always for everyone. People who suffer from hypoglycemia and diabetics should probably avoid fasting, up until blood glucose and insulin levels have been normalized.

Pregnant and breastfeeding women should absolutely not fast, as it can have negative effects on the baby.

Additionally, if you take certain medications or have other health conditions, it’s best to consult your doctor about introducing fasting into your lifestyle. However, for most of the population, it can be a really helpful tool in managing your weight and health.

Final Thoughts

• Fasting is a change in eating patterns. Instead of set meals and meal times, you have a window of eating.
• There are many types of fasting. “Intermittent fasting” is the most common catch-all phrase and encompasses a few different types, including alternate day and time-restricted eating.
• Deciding what type of fast you’re doing, what you hope to get out of it and stocking the fridge with the foods you’ll eat will go a long way in a successful fast.
• The health benefits of fasting range from increased weight loss to normalizing insulin sensitivity and possibly even slowing down the aging process.
• While fasting is healthy for most people, if you’re pregnant or breastfeeding, you should avoid it entirely. If you have diabetes, a serious medical condition or take prescription medication, it’s best to consult with your doctor before embarking on a fast.

Related: Will the Keto Diet Speed Fat Loss?

The post Benefits of Fasting & the Best Types to Try for Better Health appeared first on Dr. Axe.

Turn on the television, flip through a magazine or open your internet browser and you’re bound to hear about a new detox diet or juice cleanse being peddled, likely accompanied by an outrageous price tag and even more outlandish health claims.

It’s true that most of us are exposed to a plethora of toxins, heavy metals and chemicals on a daily basis, found in everything from the air we breathe to the food on our plates. The constant presence of chemicals, pollutants, heavy metals and pathogens in our environment that can make us sick and unhealthy.

While our bodies can handle a certain amount of toxin exposure — for example, they often do a great job of preventing us from becoming ill by getting rid of microbes and waste we don’t need — high levels of exposure over time can lead to many side effects.

Fortunately, our bodies are equipped with a natural detox system that can help remove these dangerous compounds, and switching up your diet and lifestyle is the best way to maximize your body’s toxin-removing potential.

If you’ve been feeling sluggish, moody, bloated, or more run down than usual lately, you can likely benefit from a detox. How to detox your body involves eating nutritious foods, consuming healthy drinks, avoiding irritants and pollutants, and supplementing to support your digestive, immune and nervous systems.

What Is a Detox?

The definition of a detox, or a “cleanse, is “a variety of ‘detoxification’ diets, regimens, and therapies — sometimes called ‘detoxes’ or ‘cleanses’ — have been suggested as ways to remove toxins from your body, lose weight or promote health.” Indeed, when trying to figure out how to lose weight fast, a detox can be a great first step.

A detox or cleanse can vary in time length, but it can range from a single day to several weeks. A longer detox than that time period is generally not recommended.

The goal of a detox is to remove unhealthy foreign substances, as well as harmful bacteria, yeasts and viruses, from your body to help you feel and operate better.

How do you know if you need a detox? Every person reacts differently to toxin exposure, plus there are various types of toxins, such as metals and mold, each having unique effects on the body. Some common signs that you may require detoxification can include:

• Unexplained fatigue
• Sluggishness, weakness, and lethargy
• Brain fog and trouble concentrating
• Mood swings, anxiety, or depression symptoms
• Bloating and indigestion
• Aches and pains, which may be caused by inflammation
• Getting sick more often
• Skin breakouts, redness and sensitivity

A “detox diet” may be considered an intense cleansing diet that consists of drinking specific concoctions for many days or weeks to clear out toxins and achieve weight loss. Be aware that the term “detox cleanse” can also be a marketing ploy used to shill expensive and overpriced products to health-conscious consumers.

Ideally, a detox is a healthy way to get back on track and help your body do exactly what it’s designed to do: clear out toxins and keep you in tip-top shape.

See, your body has a complex detox system built right in, and all of your organs work together to keep you feeling healthy. Your skin pushes out bacteria through the sweat, your kidneys filter through liters of blood and produce urine, your lungs expel carbon dioxide, your intestines extract nutrients from food to excrete waste products, and your liver clears out toxins from the body. (Learn about a kidney cleanse and a liver cleanse.)

Factors like chronic stress, unhealthy habits, physical inactivity and a diet high in ultra-processed foods can totally tank your body’s natural detox system, making it even harder to remove toxins from the bloodstream efficiently.

A body cleanse or detox diet that involves cutting out junk foods and increasing your intake of nutritious whole foods along with a few powerful detox drinks and foods can be an easy way to help your hit the reset button.

Best of all, unlike on other detox diets, this kind of natural cleanse won’t drain your energy levels or leave you feeling worn down. Instead, it can boost energy, restore motivation and help you feel your best.

Detox Benefits

Detoxes help improve overall well-being, including physical and mental health. Below are some of the main benefits associated with detoxes:

1. Helps reduce toxicity in the body

The primary purpose of a detox is to remove toxins from the body that are doing harm, but the scientific literature does not show that most detox cleanses accomplish this. In part, this is because some are fad diets or detoxes that are overly restrictive, do not include enough variety of nutrient-dense foods and simply are a very low-calorie approach that only leads to short-term weight loss success but don’t do anything for the body toxin-wise.

Instead, your liver, kidneys, and immune system do the natural detoxing for you, so the goal in a detox should be to support these organs by providing them with plenty of nutrients.

2. Supports healthy inflammation levels

Your body increases inflammation when it perceives a threat, which can include foreign chemicals or some types of microbes and organisms. By helping to rid your body of toxins, your immune system better manages inflammation.

3. Supports healthy weight management

It can be hard to manage your appetite and weight if you’re constantly tired, bloated, and moody. By eating a nutrient-rich diet and avoiding junk, you’ll likely be better in touch with your hunger and satiety cues and have more energy for physical activity.

4. Can lead to better quality sleep

The body’s different systems are all connected — so inflammation and poor gut health can impact the production of neurotransmitters and hormones that make you calm and sleepy.

Sleeping soundly is difficult when you’re in pain, stiff or anxious. Therefore, improving your overall health should result in better sleep, too.

5. Helps boost energy

When you’re meeting your nutrient needs, such as for key vitamins and minerals, and avoiding inflammatory triggers, you should have more energy. In fact, ongoing fatigue is one of the first signs that you may be missing essential nutrients and/or dealing with a run-down immune system and poor gut function.

6. Supports cognitive health

A compromised immune system, high levels of inflammation, and lack of sleep can all interfere with cognitive functions and mental health. You can get your mood, motivation and ability to focus back on track by supporting your gut and obtaining plenty of detoxifying foods and supplements.

7. Helps improve breathing

Some people experience shortness of breath, wheezing and other respiratory problems when they’re dealing with toxin exposure, such as to mold or irritants. Removing these triggers from your life is a smart way to support lung health and respiratory function.

8. Improves skin and hair health

Does your skin break out when you’re eating poorly, stressed out or not sleeping enough? Does it seem like your hair’s thinning and that your overall “glow” is gone? These signs may indicate that you’re dealing with low nutrient levels and/or hormonal issues. Your appearance and youthfulness will likely improve by supporting your liver and gut.

How to Detox Your Body

A good detox diet should supply all of the important nutrients that your body needs while also cutting out the chemicals, junk and added ingredients that it doesn’t.

Following a few easy guidelines and incorporating some detox foods into your diet is the best way to optimize your built-in detox system and supply your liver with the tools it needs to clear out toxins efficiently.

Wondering how to detox your body without spending a fortune on expensive programs and products? Luckily, following a detox diet for weight loss and better health can be as simple as making a few simple swaps in your diet.

Here are eight basic steps to follow on a healthy detox diet:

1. Switch out sugar

Switch out sugar-sweetened beverages like sodas and sports drinks for water, unsweetened tea or detox drinks, and be sure to stay well-hydrated.

Also nix added sugars from your diet from foods like candies, cakes, cookies and sweets, and aim for a sugar-free diet instead.

2. Eliminate processed foods

Cut out all heavily processed and refined foods, such as convenience meals, pre-packaged snacks and store-bought cakes and cookies.

Swap processed meats like bacon, hot dogs and sausages for better options, such as grass-fed beef, wild-caught salmon and organic chicken. If you’re following a vegetarian or vegan diet, there are also plenty of plant-based protein foods available, including nuts, seeds and legumes.

3. Consume whole foods

As part of a mostly clean eating regimen, up your intake of whole ingredients and raw foods, including fruits, veggies, healthy protein foods and whole grains.

4. Put detox foods and ingredients in your daily diet

Include more natural detox foods (see below) in your diet, such as grapefruit, bone broth, Brussels sprouts, berries, beets, chia seeds and nuts.

Starting using detoxifying ingredients like apple cider vinegar, ginger root, aloe vera juice and dandelion greens in your smoothies and dishes. Our most popular drink on our site is the secret detox drink loaded with detoxifiers.

Trade in your salt shaker for some healing herbs and spices instead. Seasonings like turmeric, cumin, basil, parsley and paprika can bump up the flavor of your foods while also providing a host of powerful health benefits.

5. Invest in some detox supplements

Consider certain supplements and superfoods with detoxing properties, such as super greens powders that feature spirulina, chlorella and grass juices for example.

Other supplements that support detoxification include:

• Milk thistle — acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage and removing toxins from the body that are processed through the liver.
• Burdock root — features active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body.
• Ginger root — supports digestive health and prevents problems like dyspepsia, characterized by pain, heartburn, fullness and discomfort.
• Bupleurum root — this herb is best known for its ability to detoxify the liver and improve overall liver health.
• Probiotics — can help reduce chronic inflammation, potentially impacting the development of a large number of conditions, such as inflammatory bowel disease, IBS and more.
• Psyllium husk — helps relieve both constipation and diarrhea.
• N-acetyl cysteine (NAC) —can be an effective way to help treat emergency acetaminophen toxicity and acute liver failure.

6. Get enough sleep

Adjust your sleep schedule to ensure you’re squeezing in at least eight hours per night, which allows your body to heal and restore.

7. Exercise more often

Get in some daily exercise, and stay active with your favorite workouts, such as walking, jogging, biking or even pickleball. And when you exercise, rather than relying on sugary sports drinks, drink detoxifying coconut water.

8. De-stress

Minimize your stress levels and incorporate some natural stress relievers into your routine, such as yoga, meditation, journaling and essential oils.

Detox Cleanse Protocol

Whether you decide to do a three-day detox diet, a five-day detox diet plan or a seven-day cleanse diet or longer, you have plenty of options for delicious and healthy foods to enjoy. Use the meal pattern below to get some ideas, and feel free to follow the plan as long as you’d like to jump-start your detox.

Day One

• Breakfast: Egg white omelette with tomatoes, garlic, onions and peppers + 1 banana
• Snack: Omega blueberry smoothie
• Lunch: Baked chicken with broccoli and brown rice
• Snack: Walnuts and dried fruit
• Dinner: Chickpea and veggie stew + roasted Brussels sprouts

Day Two

• Breakfast: Raw yogurt with chia seeds and fresh fruit + grainless granola
• Snack: Carrots with hummus
• Lunch: Roasted salmon with zucchini and baked sweet potato
• Snack: Cottage cheese with celery and tomatoes
• Dinner: Portobello mushroom pizza with arugula salad

Day Three

• Breakfast: 2 hard-boiled eggs + whole wheat toast with avocado
• Snack: Secret detox drink
• Lunch: Quinoa and veggie stuffed bell peppers
• Snack: Almond butter banana protein bar
• Dinner: Grilled chicken, avocado and grapefruit salad

Day Four

• Breakfast: Paleo protein pancakes + fresh fruit
• Snack: Dark chocolate with sliced strawberries
• Lunch: Turkey burger in lettuce wrap with sautéed veggies
• Snack: Chia seed pudding with strawberries and rhubarb
• Dinner: Sweet potato hash with black beans and spinach

Day Five

• Breakfast: Overnight oatmeal with berries, nuts and cinnamon
• Snack: Baked apple chips
• Lunch: Flank steak and Brussels sprouts stir-fry
• Snack: Energy balls
• Dinner: Marinated tempeh with herbed garlic lentils

Day Six

• Breakfast: Broiled grapefruit with raw honey and bananas + kale and feta egg bake
• Snack: Gut-healing smoothie
• Lunch: Greek meatballs with orzo pilaf
• Snack: Super greens drink
• Dinner: Cucumber detox soup with grilled fish on the side

Day Seven

• Breakfast: Sweet potato toast topped with avocado and fried egg
• Snack: Air-popped popcorn
• Lunch: Mediterranean grilled lamb chops with cauliflower tabbouleh
• Snack: Almonds with blueberries
• Dinner: Lemon chicken with roasted Brussels sprouts

Best Detox Foods

1. Grapefruit

This tasty citrus fruit is well-known for its multitude of health-promoting properties, especially when it comes to detoxification. According to a 2005 animal model out of Israel, grapefruit juice was found to be incredibly effective in bumping up the levels of liver enzymes involved in detoxification.

Including a serving or two of grapefruit or grapefruit juice in your diet each day can be a simple way to keep your liver healthy and support its natural detox abilities.

2. Brussels Sprouts

Hearty, flavorful and full of fiber, Brussels sprouts make an awesome addition to a healthy detox diet. Not only can they promote regularity to get things moving, but Brussels sprouts have also been shown to boost liver health and enhance detoxification.

In fact, one study published in Carcinogenesis showed that eating just 300 grams of Brussels sprouts daily was able to amp up the levels of detox enzymes by a whopping 30 percent.

3. Berries

Besides being delicious and incredibly versatile, berries are a great source of both fiber and antioxidants, two important components of a well-balanced detox diet. Fiber moves slowly through the gastrointestinal tract and helps bulk up the stool to support regularity and excrete waste more efficiently. (3)

Antioxidants, on the other hand, have been shown in animal models to protect the liver against oxidative stress while simultaneously preserving immune cell function. Berries like blueberries and strawberries also have a high water content and can promote hydration as well as proper elimination.

4. Beets

There are plenty of reasons to consider adding beets to your diet. Not only are they vibrant and full of color, but they’re also high in an array of vitamins, minerals and micronutrients that can boost detoxification. One animal study found that drinking beetroot juice regularly helped increase the levels of several key enzymes involved in detoxification.

Similarly, another animal study published in the Journal of Agricultural and Food Chemistry showed that beetroot juice decreased lipid peroxidation, a marker used to measure cell damage, in the liver by 38 percent.

5. Chia Seeds

Frequently touted as a superfood, chia seed benefits range from enhanced digestion to better blood sugar control. Not surprisingly, chia seeds may also aid in detoxification as well. They pack in tons of fiber, which can help keep things moving through the digestive system, allowing waste products to be excreted efficiently. Plus, they’re high in antioxidants to fight off free radicals and protect your liver against damage and disease.

6. Nuts

It’s no secret that nuts are great for your health. They’re high in fiber, antioxidants, protein, heart-healthy fats as well as an assortment of the key vitamins and minerals that your body needs to stay healthy. In addition to keeping you regular due to their high fiber content, including healthy nuts in your diet can also help optimize liver function as well.

Studies show that eating more nuts is linked to a lower risk of non-alcoholic fatty liver disease as well as enhanced liver enzyme levels to maximize your body’s detoxifying potential.

7. Bone Broth

Bone broth, a liquid made from the water left over after simmering bones for up to a day at a time, has been associated with a number of incredible benefits. Perhaps most impressive, however, is its potent effects on detoxification. Studies suggest that bone broth may help improve immune health by reducing inflammation, allowing your body to work more effectively at removing harmful toxins, bacteria and pathogens from the body.

A bone broth diet is one of the more popular liquid diets. Because it’s rich in collagen and an assortment of amino acids, it’s also believed to help seal the gut and protect against leaky gut syndrome, a condition that allows toxins and particles to seep from the gut into the bloodstream.

8. Celery Juice

Celery juice is a trendy beverage made from the juice of celery stalks that is both high in fiber and vitamin K. Studies show that celery may contain several key compounds that can help decrease inflammation in the body.

Risks and Side Effects

Keep in mind that not all detox diets and cleanses are created equally. While some can help promote better health by making a few nutritious swaps in your diet, others can actually deprive your body of the important nutrients you need, zapping your energy levels and plummeting motivation.

Steer clear of products or unhealthy regimens promoted for detoxification, which are often little more than marketing ploys by companies that prioritize profit over health. Following a nutrient-rich diet and cutting out unhealthy foods can help maximize the health of your body’s natural detox system and keep you feeling your best.

Additionally, the basic principles of a detox diet can be applied long term to help you sustain a healthy diet beyond a few days or a week. Stick to these basic rules of thumb, and include a few detox-boosting foods in your diet regularly to stay on track with your health goals.

Final Thoughts

• Following a detox diet can help provide your body with the nutrients that it needs to be able to clear out toxins effectively.
• Although there are plenty of regimens and detox programs out there, the best detox cleanse is one that gives your body what it needs rather than depriving it of valuable vitamins and minerals.
• Several foods have also been shown to help detox your body and enhance the function of your built-in detox system to keep you healthy.
• Cutting out junk, upping your intake of whole foods and following a healthy lifestyle can help your body detoxify more efficiently.

The post How to Detox Your Body: 8 Steps, Including Best Detox Foods appeared first on Dr. Axe.

Can you eat fruit on keto? Survey a handful of keto dieters to see what they think and you’re likely to get a good mix of different opinions. While some believe that keto fruit can be consumed in moderation as an occasional indulgence, others think that it should be completely off-limits and avoided altogether.

Unlike other sugary snacks, fruit is high in fiber, which can negate many of the adverse health effects associated with consuming carbs and sugar. By being selective about which fruits to include in your diet and going for low-carb, high-fiber options, you can still enjoy the occasional serving or two of keto fruit as part of a nutritious diet.

Here’s everything you need to know about keto and fruit, plus which fruits should be included on your next keto diet food list at the supermarket.

Okay to Eat Fruit on the Keto Diet?

The ketogenic diet focuses on cutting carb consumption and increasing fat intake to reach ketosis, a metabolic state in which the body begins burning fat for energy when glucose stores are running low. This typically involves decreasing intake of high-carb foods like grains, starches, legumes and sugary snacks while increasing consumption of healthy fats such as coconut oil, olive oil, grass-fed butter and ghee.

Does fruit need to be eliminated from the diet in order to effectively achieve a state of ketosis? No, instead there are several fruits that you can consume as as part of a healthy low-carb diet, with an abundance of low-carb foods.

This is because, although fruits are typically high in carbohydrates, they’re also rich in fiber. Fiber moves through the body undigested and doesn’t affect blood sugar levels in the same way as carbohydrates. It also doesn’t spike insulin levels, meaning it can be safely enjoyed when following the ketogenic diet without impacting ketosis.

Therefore, instead of counting total carbs in your diet, it’s best to focus on net carbs, which is calculated by subtracting the grams of fiber in a food from the total grams of carbohydrates. For example, if an ingredient contains 10 grams of total carbohydrates and 2 grams of fiber, it would contain 8 grams of net carbs.

There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.

So what fruits are low in net carbs and what fruit can you eat on keto? Let’s take a closer look and find out.

Top 10 Keto Fruits

Wondering what fruits can you eat on keto? When selecting which fruits to include on a ketogenic diet, it’s important to look at the number of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbohydrates.

Need some ideas for which fruits you can use to help get you started? Here are a few of the top choices, plus how many net carbs are found in each serving.

1. Avocado: 2 grams net carbs/cup (and yes, it’s a fruit and is not only the lowest in net carbs, it also contains healthy keto fats)

2. Lemons: 4 grams net carbs/fruit

3. Limes: 5 grams net carbs/fruit

4. Blackberries: 6 grams net carbs/cup

5. Raspberries: 7 grams net carbs/cup

6. Strawberries: 8 grams net carbs/cup

7. Watermelon: 10.5 grams net carbs/cup

8. Cantaloupe: 11.5 grams net carbs/cup

9. Nectarine: 12.5 grams net carbs/cup

10. Peaches: 12.5 grams net carbs/cup

Keto Fruit in Moderation

Keep in mind that, although there are plenty of keto-friendly fruit options out there, consumption of fruit on the keto diet should still be limited. Even on a modified keto diet, it’s recommended to aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results. Even one or two servings of these low-carb fruits can knock out a good chunk of your daily carb allotment in one shot, effectively kicking you out ketosis.

For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. Also, check out these other keto friendly snacks.

A handful of berries can be a delicious sweet treat and enjoyed as is to help keep carb consumption low. For an occasional indulgence, you can also top it with a dollop of full-fat whipped cream or unsweetened Greek yogurt. You can also combine about half a cup of fruit with non-starchy veggies, collagen and coconut milk and blend to make a keto fruit smoothie. Bump up the benefits even more by adding MCT oil, bone broth or a dash of healing herbs and spices to finish it off.

Fruits to Avoid on Keto

Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress.

There are also plenty of other types of fruit high in natural sugars which may need to be limited when following a ketogenic diet. Here are a few varieties of fruit that contain a higher amount of net carbs in each serving:

1. Bananas: 30 grams net carbs/cup

2. Grapes: 25.5 grams net carbs/cup

3. Mango: 22.5 grams net carbs/cup

4. Grapefruit: 21 grams net carbs/cup

5. Pineapple: 19.5 grams net carbs/cup

6. Blueberries:17 grams net carbs/cup

7. Plums: 16.5 grams net carbs/cup

8. Oranges:16.5 grams net carbs/cup

9. Cherries: 16.5 grams net carbs/cup

10. Pears: 16.5  grams net carbs/cup

Final Thoughts

• Fruit is high in carbohydrates and natural sugars, both of which are often restricted by those following a low-carb keto diet in order to reach ketosis. However, certain fruits can be included in moderation as part of a healthy ketogenic diet.
• Look for low-carb, high-fiber fruits that are low in net carbs, which is calculated by subtracting the grams of fiber in a food from the grams of total carbohydrates.
• A few of the items on the low carbs fruit list include avocados, lemons, limes and berries such as blackberries, raspberries and strawberries.
• That being said, it’s important to keep intake in moderation and limit your of dried fruits, fruit juices and high-sugar fruits like bananas, grapes, mangoes, grapefruit and pineapple.
• Enjoy the occasional serving of keto fruit to satisfy your sweet tooth and curb cravings in place of other high-sugar treats. Alternatively, try adding them to smoothies alongside healthy fats, proteins and non-starchy vegetables for a nutritious start to your morning.

The post Keto Fruit: Best Low-Carb Fruits for the Ketogenic Diet appeared first on Dr. Axe.

There are all types of diets out there — some good, some bad — but there is perhaps no diet better for longevity and staving off disease than a mostly plant-based alkaline diet.

Don’t just take my word for it. A 2012 review published in the Journal of Environmental Health found that achieving pH balance by eating an alkaline diet can be helpful in reducing morbidity and mortality from numerous chronic diseases and ailments — such as hypertension, diabetes, arthritis, vitamin D deficiency and low bone density, just to name a few.

How do alkaline diets work? Research shows that diets consisting of highly alkaline foods — fresh vegetables, fruits and unprocessed plant-based sources of protein, for example — result in a more alkaline urine pH level, which helps protect healthy cells and balance essential mineral levels. This can be especially important for women doing intermittent fasting and/or following the keto diet, as hormone levels can be altered.

Alkaline diets (also known as the alkaline ash diets) have been shown to help:

• prevent plaque formation in blood vessels
• stop calcium from accumulating in urine
• prevent kidney stones
• build stronger bones
• reduce muscle wasting or spasms
• and much more

What Is An Alkaline Diet?

An alkaline diet is one that is intended to help balance the blood pH level of the fluids in your body, including your blood and urine.

This diet goes by several different names, including:

• the alkaline ash diet
• alkaline acid diet
• acid ash diet
• pH diet
• Dr. Sebi’s alkaline diet (Dr. Sebi was an herbalist who created a plant-based diet version)

Your pH is partially determined by the mineral density of the foods you eat. All living organisms and life forms on Earth depend on maintaining appropriate pH levels, and it’s often said that disease and disorder cannot take root in a body that has a balanced pH.

The principles of the acid ash hypothesis help make up the tenets of the alkaline diet. According to research published in Journal of Bone and Mineral Research, “The acid-ash hypothesis posits that protein and grain foods, with a low potassium intake, produce a diet acid load, net acid excretion (NAE), increased urine calcium, and release of calcium from the skeleton, leading to osteoporosis.”

The alkaline diet aims to prevent this from happening by carefully taking food pH levels into consideration in an attempt to limit dietary acid intake.

Although some experts might not totally agree with this statement, nearly all agree that human life requires a very tightly controlled pH level of the blood of about 7.365–7.4. As Forbe’s Magazine puts it, “Our bodies go to extraordinary lengths to maintain safe pH levels.”

Your pH can range between 7.35 to 7.45 depending on the time of day, your diet, what you last ate and when you last went to the bathroom. If you develop electrolyte imbalances and frequently consume too many acidic foods — aka acid ash foods — your body’s changing pH level can result in increased “acidosis.”

What Does “pH Level” Mean?

What we call pH is short for the potential of hydrogen. It’s a measure of the acidity or alkalinity of the body’s fluids and tissues.

It’s measured on a scale from 0 to 14. The more acidic a solution is, the lower its pH. The more alkaline, the higher the number is.

A pH of around 7 is considered neutral, but since the optimal human body tends to be around 7.4, we consider the healthiest pH to be one that’s slightly alkaline.

These levels also vary throughout the body, with the stomach the most acidic region. Even very tiny alterations in the pH level of various organisms can cause major problems.

For example, due to environmental concerns, such as increasing CO2 deposition, the pH of the ocean has dropped from 8.2 to 8.1, and various life forms living in the ocean have greatly suffered.

The pH level is also crucial for growing plants, and therefore it greatly affects the mineral content of the foods we eat. Minerals in the ocean, soil and human body are used as buffers to maintain optimal pH levels, so when acidity rises, minerals fall.

How an Alkaline Diet Works

Here’s some background on acid/alkalinity in the human diet, plus key points about how alkaline diets can be beneficial:

• Researchers believe that when it comes to the total acid load of the human diet, “there have been considerable changes from hunter-gatherer civilizations to the present.” Following the agricultural revolution and then mass industrialization of our food supply over the last 200 years, the food we eat has significantly less potassium, magnesium and chloride, along with more sodium, compared to diets of the past.
• Normally, the kidneys maintain our electrolyte levels (those of calcium, magnesium, potassium and sodium). When we’re exposed to overly acidic substances, these electrolytes are used to combat acidity.
• According to the Journal of Environmental Health review mentioned earlier, the ratio of potassium to sodium in most people’s diets has changed dramatically. Potassium used to outnumber sodium by 10:1, however now the ratio has dropped to 1:3. People eating a “Standard American Diet” now consume three times as much sodium as potassium on average! This contributes greatly to an alkaline environment in our bodies.
• Many children and adults today consume a high-sodium diet that’s very low in not only magnesium and potassium, but also antioxidants, fiber and essential vitamins. On top of that, the typical Western diet is high in refined fats, simple sugars, sodium and chloride.
• All of these changes to the human diet have resulted in increased “metabolic acidosis.” In other words, the pH levels of many people’s bodies are no longer optimal. On top of this, many are suffering from low nutrient intake and problems such as potassium and magnesium deficiency.

Related: Improve Your Diet and Health with a Clean Eating Meal Plan

Health Benefits

Why is an alkaline diet good for you? Alkaline foods supply important nutrients that help stop accelerated signs of aging and a gradual loss of organ and cellular functions.

As explained more below, alkaline diet benefits may include helping slow down degeneration of tissues and bone mass, which can be compromised when too much acidity robs us of key minerals.

1. Protects Bone Density and Muscle Mass

Your intake of minerals plays an important role in the development and maintenance of bone structures. Research suggests that the more alkalizing fruits and vegetables someone eats, the better protection that person might have from experiencing decreased bone strength and muscle wasting as she ages, known as sarcopenia.

An alkaline diet can support bone health by balancing the ratio of minerals that are important for building bones and maintaining lean muscle mass, including calcium, magnesium and phosphate.

The diet may also help improve production of growth hormones and vitamin D absorption, which further protects bones in addition to mitigating many other chronic diseases.

2. Lowers Risk for Hypertension and Stroke

One of the anti-aging effects of an alkaline diet is that it decreases inflammation and causes an increase in growth hormone production.

This has been shown to improve cardiovascular health and offer protection against common problems like high cholesterol, hypertension (high blood pressure), kidney stones, stroke and even memory loss.

3. Lowers Chronic Pain and Inflammation

Studies have found a connection between an alkaline diet and reduced levels of chronic pain. Chronic acidosis has been found to contribute to chronic back pain, headaches, muscle spasms, menstrual symptoms, inflammation and joint pain.

One study conducted by the Society for Minerals and Trace Elements in Germany found that when patients with chronic back pain were given an alkaline supplement daily for four weeks, 76 of 82 patients reported significant decreases in pain as measured by the “Arhus low back pain rating scale.”

4. Boosts Vitamin Absorption and Helps Prevent Magnesium Deficiency

An increase in magnesium is required for the function of hundreds of enzyme systems and bodily processes. Many people are deficient in magnesium and as a result experience heart complications, muscle pains, headaches, sleep troubles and anxiety.

Available magnesium is also required to activate vitamin D and prevent vitamin D deficiency, which is important for overall immune and endocrine functioning.

5. Helps Improve Immune Function and Possibly Cancer Protection

When cells lack enough minerals to properly dispose of waste or oxygenate the body fully, the whole body suffers. Vitamin absorption is compromised by mineral loss, while toxins and pathogens accumulate in the body and weaken the immune system.

Can an alkaline diet help prevent cancer? While the topic is controversial and still unproven, research published in the British Journal of Radiology found evidence that cancerous cell death (apoptosis) was more likely to occur in an alkaline body.

Cancer prevention is believed to be associated with an alkaline shift in pH due to an alteration in electric charges and the release of basic components of proteins. Alkalinity can help decrease inflammation and the risk for diseases like cancer — plus an alkaline diet has been shown to be more beneficial for some chemotherapeutic agents that require a higher pH to work appropriately.

6. Can Help You Maintain a Healthy Weight

Although the diet isn’t solely focused on fat loss, following an alkaline diet meal plan for weight loss can certainly help protect against obesity.

Limiting consumption of acid-forming foods and eating more alkaline-forming foods may make it easier to lose weight due to the diet’s ability to decrease leptin levels and inflammation. This affects both your hunger and fat-burning abilities.

Since alkaline-forming foods are anti-inflammatory foods, consuming an alkaline diet gives your body a chance to achieve normal leptin levels and feel satisfied from eating the amount of calories you really need.

If weight loss is one of your main goals, one of the best approaches to try is a keto alkaline diet, which is low in carbs and high in healthy fats.

Related: TB12 Method: How to Follow the Tom Brady Diet Plan

How to Follow

How do you keep your body alkaline? Here are some key tips for following an alkaline diet:

1. Buy Organic Alkaline Foods

Experts feel that one important consideration in regard to eating an alkaline diet is to become knowledgeable about what type of soil your produce was grown in — since fruits and vegetables that are grown in organic, mineral-dense soil tend to be more alkalizing. Research shows that the type of soil that plants are grown in can significantly influence their vitamin and mineral content, which means not all “alkaline foods” are created equally.

The ideal pH of soil for the best overall availability of essential nutrients in plants is between 6 and 7. Acidic soils below a pH of 6 may have reduced calcium and magnesium, and soil above a pH of 7 may result in chemically unavailable iron, manganese, copper and zinc.

Soil that’s well-rotated, organically sustained and exposed to wildlife/grazing cattle tends to be the healthiest.

2. Eat More Alkaline Foods and a Lot Fewer Acidic Foods

See the list below of the best alkaline diet foods, plus those to avoid.

3. Drink Alkaline Water

Alkaline water has a pH of 9 to 11. Distilled water is just fine to drink. Water filtered with a reverse osmosis filter is slightly acidic, but it’s still a far better option than tap water or purified bottled water.

Adding pH drops, lemon or lime, or baking soda to your water can also boosts its alkalinity. You can also make your own electrolyte drink.

4. (Optional) Test Your pH Level

If you’re curious to know your pH level before implementing the tips below, you can test your pH by purchasing strips at your local health food store or pharmacy. You can measure your pH with saliva or urine.

Your second urination of the morning will give you the best results. You compare the colors on your test strip to a chart that comes with your test strip kit.

During the day, the best time to test your pH is one hour before a meal and two hours after a meal. If you test with your saliva, you want to try to stay between 6.8 and 7.2.

Best Alkaline Foods

Although you don’t have to be strict vegetarian to eat a high-alkaline diet, the diet is mostly plant-based. Here is a list of foods to emphasize most:

• Fresh fruits and vegetables promote alkalinity the most. Which are the best choices; for example, are bananas alkaline? What about broccoli? Some of the top picks include mushrooms, citrus, dates, raisins, spinach, grapefruit, tomatoes, avocado, summer black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheatgrass, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, celery, red beet, watermelon, figs and ripe bananas.
• All raw foods: Ideally try to consume a good portion of your produce raw. Uncooked fruits and vegetables are said to be biogenic or “life-giving.” Cooking foods depletes alkalizing minerals. Increase your intake of raw foods, and try juicing or lightly steaming fruits and vegetables.
• Plant proteins: Almonds, navy beans, lima beans and most other beans are good choices.
• Alkaline water.
• Green drinks: Drinks made from green vegetables and grasses in powder form are loaded with alkaline-forming foods and chlorophyll. Chlorophyll is structurally similar to our own blood and helps alkalize the blood.
• Other foods to eat on an alkaline diet include sprouts, wheatgrass, kamut, fermented soy, like natto or tempeh, and seeds.

Acidic Foods

What foods should you avoid when following an alkaline diet eating plan? Acidic foods such as the following:

• High-sodium foods: Processed foods contain tons of sodium chloride — table salt — which constricts blood vessels and creates acidity.
• Cold cuts and conventional meats
• Processed cereals (such as corn flakes)
• Eggs
• Caffeinated drinks and alcohol
• Oats and whole wheat products: All grains, whole or not, create acidity in the body. Americans ingest most of their plant food quota in the form of processed corn or wheat.
• Milk: Calcium-rich dairy products cause some of the highest rates of osteoporosis. That’s because they create acidity in the body! When your bloodstream becomes too acidic, it steals calcium (a more alkaline substance) from the bones to try to balance out the pH level. The best way to prevent osteoporosis is to eat lots of alkaline green leafy veggies!
• Peanuts and walnuts
• Pasta, rice, bread and packaged grain products

What other kinds of habits can cause acidity in your body? The biggest offenders include:

• Alcohol and drug use
• High caffeine intake
• Antibiotic overuse
• Artificial sweeteners
• Chronic stress
• Declining nutrient levels in foods due to industrial farming
• Low levels of fiber in the diet
• Lack of exercise
• Excess animal meats in the diet (from non-grass-fed sources)
• Excess hormones from foods, health and beauty products, and plastics
• Exposure to chemicals and radiation from household cleansers, building materials, computers, cell phones and microwaves
• Food coloring and preservatives
• Overexercise
• Pesticides and herbicides
• Pollution
• Poor chewing and eating habits
• Processed and refined foods
• Shallow breathing

Vs. Paleo Diet

• The Paleo diet and alkaline diet have many things in common and a lot of the same benefits, such as lowered risk for nutrient deficiencies, reduced inflammation levels, better digestion, weight loss or management, and so on.
• Some things that the two have in common include eliminating added sugars, reducing intake of pro-inflammatory omega-6 fatty acids, eliminating grains and processed carbs, decreasing or eliminating dairy/milk intake, and increasing intake of fruits and veggies.
• However, there are several important things to consider if you plan to follow the Paleo diet. The Paleo diet eliminates all dairy products, including yogurt and kefir, which can be valuable sources of probiotics and minerals for many people — plus the Paleo diet doesn’t always emphasize eating organic foods or grass-fed/free-range meat (and in moderation/limited quantities).
• Additionally, the Paleo diet tends to include lots of meat, pork and shellfish, which have their own drawbacks.
• Eating too many animal sources of protein in general can actually contribute to acidity, not alkalinity. Beef, chicken, cold cuts, shellfish and pork can contribute to sulfuric acid buildup in the blood as amino acids are broken down. Try to obtain the best quality animal products you can, and vary your intake of protein foods to balance your pH level best.

Recipes

What might an alkaline diet menu look like? Using the shopping list above, here are some simple and delicious alkaline diet recipes to try:

• Alkalizing Juice Recipe: This green juice uses high-alkaline foods like cucumber, kale and spinach.
• 50 Amazing Avocado Recipes: Everything from mousse to smoothies!
• 34 Green Smoothie Recipes
• Black Bean Burgers Recipe
• Almond Flour Pancakes or Almond Butter Cookies Recipe

Risk and Side Effects

Certain foods on the “highly acidic list” might surprise you, such as eggs and walnuts. These might be acidic in your body, but don’t let that scare you away from eating them. They contain a host of other health benefits, like antioxidants and omega-3 fatty acids, which still makes them valuable.

The bottom line is that a healthy balance is what we’re shooting for. As far as your pH is concerned, it’s possible to become too alkaline, and having some acidic foods is both expected and healthy.

Our problem is more a matter of not taking in enough alkaline-promoting foods rather than taking in too many acids from healthy, whole foods. Eat a variety of real, whole foods (especially vegetables and fruit) and limit consumption of packaged items, and you’ll be on your way.

Final Thoughts

• What is an alkaline diet? It’s a mostly plant-based diet that includes whole foods that have positive effects on pH levels of the blood and urine.
• Health benefits of an alkaline diet can include better heart health, stronger bones, decreased pain, help losing weight and reversal of nutrient deficiencies.
• An alkaline eating plan includes plenty of whole fruits and vegetables, raw foods, green juices, beans, and nuts.
• Foods that are acidic and therefore limited on an alkaline diet include high-sodium foods, processed grains, too much meat and animal protein, added sugars, and conventional milk.

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