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. 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? 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.

The post MIND Diet Plan Benefits: Can It Really Help Stave Off Alzheimer’s? appeared first on Dr. Axe.

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, 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 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.

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, with some finding that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent, plus 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.”

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.

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 The Major Benefits of the Mediterranean Diet (Plus How to Follow It) 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
• 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.
• 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 diets — 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, 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, 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 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.

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.

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.

Related: Liquid Diet Types, Potential Benefits and Sample Meals

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 version of the diet).

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.

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.

The post Alkaline Diet: The Key to Longevity and Fighting Chronic Disease? appeared first on Dr. Axe.

It’s no secret that diet and lifestyle play a large role in health, but what exactly can you do to help protect your body from disease? Dr. Dean Ornish, one of the pioneers in functional and integrative medicine for medical doctors and founder and president of the Preventive Medicine Research Institute, found through a randomized clinical trial that the combination of diet, exercise, social support and stress reduction could help reverse coronary artery disease … and he believes those same lifestyle factors and following the Ornish diet could play a role in the prevention and/or reversal of other chronic diseases as well, such as Alzheimer’s disease.

“What’s good for your heart is good for your brain and vice versa,” Ornish said in an interview with CNN. “Prior studies have shown moderate changes in lifestyle can slow the rate of progression of dementia and Alzheimer’s. So, my hypothesis is that more intense lifestyle changes could stop or even reverse the decline.”

Ornish Diet and Lifestyle Changes

Through his research over the years, including in the study on reversing coronary heart disease, Ornish has seen dramatic effects of making healthy lifestyle changes for preventing chronic disease. Here are the four main factors of the Ornish diet and lifestyle protocol:

1. Diet

On the Ornish diet, particularly in the heart disease study, people consume a mainly plant-based diet that is low in fat and high in fruits and vegetables. Here are the principles of the Ornish diet:

• Eat mostly plants in natural form
• Limit bad carbohydrate foods
• Consume just four grams of healthy fat per day
• Focus on plant-based proteins
• Moderate sodium intake
• Limit caffeine consumption, mostly from tea
• Supplement with multivitamins, B12, fish oil and potentially calcium.

The top foods to consume for this way of eating include fruits, vegetables, legumes, whole grains, some nuts and seeds, and very limited amount of egg whites and nonfat milk or yogurt, along with green tea.

Foods to avoid include anything high in fat, particularly unhealthy fats, along with excessive caffeine and refined oils and carbs.

2. Exercise

The interventions implemented in this plan include several forms of exercise, including the following:

• Yoga
• Strength training
• Walking and other aerobic exercise at least 30 minutes a day (three to five hours per week)

Ornish recommends following what he calls the FITT Principle of exercise:

• F – Frequency (How often to exercise)
• I – Intensity (How hard to exercise)
• T – Time (How long to exercise)
• T – Type (The type of exercise)

For aerobic training, the Ornish diet and protocol recommends:

• Frequency: Several times a day, three to six times a week
• Intensity: Determined with a treadmill test, 45 percent to 80 percent of max capacity
• Time: 30–60 minutes at a time, three to five hours per week
• Type: Walking, jogging, dancing, biking, swimming, rowing, cross-country skiing, etc.

For strength training:

• Frequency: Two to three times per week with a rest day between
• Intensity: A weight you can comfortably do 12–15 reps with, with fairly light to somewhat hard exertion during lifting
• Time: One set of each exercise to start, with 30–90 seconds of rest between sets, then work up to 10–15 reps of eight to 10 resistance exercise that focus on large muscle groups
• Type: Free weight, barbells, ankle weights, heavy hands, weight training machines, resistance bands, body weight exercises, etc.

3. Stress Management

Daily stress management is an important part of this protocol. Utilize common stress relievers for at least an hour per day to keep your mind intact and help your body, including:

• Yoga
• Stretching
• Breathing exercises
• Meditation
• Relaxation techniques, such as progressive muscle relaxation
• Imagery

4. Love and Social Support

This is an underrated part of health but something the Ornish diet and protocol focuses on. According to Ornish.com:

Love and intimacy — our ability to connect with ourselves and others, is at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer and what leads to healing. If a new drug had the same impact, virtually every doctor in the country would be recommending it for his or her patients. It would be malpractice not to prescribe it — yet, with few exceptions, we doctors do not learn much about the healing power of love, intimacy, and transformation in our medical training.

…

Awareness is the first step in healing, both individually and socially. Part of the value of science is to increase the level of awareness of how much these choices matter that we make each day. Not just a little, but a lot, and not just to the quality of life but also the quantity of life – to our survival. When we understand how important these issues are, then we can do something about it. These include:

• spending more time with our friends and family
• communication skills
• group support
• confession, forgiveness, and redemption
• compassion, altruism, and service
• psychotherapy
• touching
• commitment
• meditation

When we increase the love and intimacy in our lives, we also increase the health, joy, and meaning in our lives.

One of the keys here is communication. To be a good communicator and listener, Ornish says you should:

• ID feelings
• Express feelings
• Be empathetic instead of sympathetic
• Acknowledge others’ feelings and practice fluent listening

Benefits

What are the benefits of the Ornish diet and protocol? Here are some major effects on chronic disease backed by research:

• Positive effects on blood sugar
• Reduced heart disease risk for those with diabetes
• Slowed down growth of prostate cancer cells
• Improvements in depression markers
• Lower cholesterol levels
• Positive changes in gene expression
• Lengthened telomeres to promote longevity

Conclusion

• Dr. Dean Ornish has been at the forefront of functional and integrative medicine, and through his Ornish diet and protocol, he’s found ways to help reverse and prevent many chronic diseases.
• By focusing on a healthy, mostly plant-based diet, exercising daily with aerobic and strength training workouts, managing stress, and having a positive social support circle, people can limit their risk for disease and even reverse some conditions.
• Research shows that the Ornish protocol can have positive effects on blood sugar, heart disease risk, prostate cancer cells, depression markers, cholesterol levels, gene expression, telomeres and longevity, and more.

The post Ornish Diet & Lifestyle Changes to Help Stave Off Disease appeared first on Dr. Axe.

Detoxifying the body through a fast or liquid diet has become more and more common, especially for people who are looking to reduce bloating, increase energy, cleanse the body of toxins or recover from a medical procedure.

There’s no shortage of liquid diet programs out there, some focusing on juicing while others involve consuming clear liquids, like broth and tea. The type of liquid diet you choose depends on your goals, but don’t be fooled by companies that charge an arm and a leg for detox kits — it’s easy to prepare liquid diet foods at home and make it work for you.

What Is a Liquid Diet? (Types)

A liquid diet is when you consume foods in liquid form only. This can include juices, smoothies, teas, broths and liquid meal replacements.

There are no specific rules for a liquid diet, and there are  many types out there, so people choose one based on their health and weight goals.

The most popular types of liquid diets include:

• Juice cleanse: A juice cleanse involves drinking juices made from fruits and vegetables for a specific period of time. There are variations of a juice diet, with juice making up one meal or nixing solid foods altogether for juices.
• Detox drinks diet: Consuming detox drinks that are made with fruits, vegetables and herbs is used to promote detoxification. Adding detox drinks to your diet may help relieve constipation, bloating, gas, headaches and other signs of toxic overload. You can add detox drinks to a typical food-based diet or consume them alone for a specific period of time, such as one to two days.
• Clear liquid diet: A clear liquid diet consists of only, as the name implies, clear liquid, such as broth, tea and water. It’s a form of fasting that’s often used for weight loss, detoxification and preparing for a medical procedure.
• Full liquid diet: Unlike sticking to clear liquids, a full liquid diet includes foods in liquid form. The purpose is to give your digestive system time to rest and rebound, as the liquid foods contain almost zero fiber or protein.

How It Works

When doing a liquid diet, you typically choose between clear or full liquid “foods.” Clear liquids are generally consumed before a medical procedure that involves the digestive tract, such as a colonoscopy. It may also be recommended by your health care provider to reduce inflammation or irritation from digestive disorders, such as diverticulitis and Crohn’s disease.

On a clear liquid diet, you drink or sip hydrating liquids throughout the day and get just enough calories and nutrients to maintain your energy. (Learn “how many calories should I eat a day?”)

A full liquid diet allows you to eat foods but in liquid form only. This type of diet may be recommended for people recovering from surgery, such as bariatric surgery, or who have difficulty swallowing. Foods are pureed (like baby food) and watered down with milk, broth or water.

When done with healthy, nutrient-dense foods, it also promotes detoxification and gives your digestive system a moment to rest and rebound.

Foods to Eat/Avoid (Plus Sample Menu)

Clear Liquid Diet

Eat:

• Water
• Clear broth
• Clear soups
• Black coffee
• Tea
• Raw honey
• Apple juice
• Plain gelatin

Avoid:

• Sodas and sugary drinks
• Pulpy fruit or vegetable juices
• All solid foods

Sample Menu:

Breakfast

• One cup of apple juice
• One cup of gelatin
• Coffee

Lunch

• One cup of broth
• Water/tea

Dinner

• One cup of clear soup
• One cup gelatin
• Water

Snacks

• Coffee/tea
• Broth
• Teaspoon of honey
• Clear fruit juice

Full Liquid Diet

Eat:

• Water
• Clear broths
• Pureed vegetable soups
• Creamed soups
• Cow’s milk and nut milks
• Plain yogurt
• Butter or margarine
• Honey
• Maple syrup
• Creamy nut butters
• Cream of wheat
• Grits
• Polenta
• Coffee and tea
• Fruit and vegetable juices
• Gelatin
• Pudding
• Ice cream

Avoid:

• Nuts and seeds
• Cheeses
• Pastas and rice
• Breads and grains
• Meats
• Mashed fruits and vegetables
• Soda and other carbonated drinks

Sample menu:

Breakfast

• One cup of plain yogurt
• One teaspoon of creamy nut butter
• Half cup of fruit juice
• Coffee

Lunch

• One cup polenta with teaspoon of butter
• One cup of pureed vegetable soup
• Water/tea

Dinner

• Two cups of pureed vegetable soup
• Half cup of hot cereal
• Water

Snacks

• Fruit juice
• Jello or pudding
• Half cup of milk

Benefits

1. Provides Micronutrients

Full liquid diets or juice diets that incorporate fruits and vegetables provide a burst of micronutrients. The vitamins, minerals and antioxidants present in fruits and vegetables are critical for overall health, playing a role in several body functions and protecting the body from chronic disease. Plus, most Americans don’t get enough fruits and vegetables in their diets, so this guarantees that your nutrient needs are met.

2. Aids Short-Term Weight Loss

Cleanses and liquid diets are often done to boost weight loss, and research indicates that they do help, at least with short-term weight loss and weight maintenance.

3. Aids Digestion

Because your digestive system gets a break during a liquid diet, you’ll likely notice reduced bloating, constipation and gassiness.

4. Helps Fight Diabetes

Research published in Diabetes Care found that liquid meal replacement diets not only allowed for modest reductions in weight and body mass index, but also improved fasting glucose, fasting insulin and blood pressure.

5. May Boost Mental Alertness

Because a liquid diet promotes detoxification and helps relieve your body of toxic overload, you may feel a boost of energy or mental alertness as a result.

6. Keeps You Hydrated Before/After Medical Procedure

People undergoing medical procedures, like a colonoscopy, often need to go on a liquid diet beforehand in order to clear out the digestive tract. People with conditions like dysphagia and digestive disorders may also be prescribed a liquid diet.

This type of diet allows patients to maintain hydration and get critical electrolytes and calories during the pre-surgery or recovery phase.

Risks and Side Effects

Some liquid diets, especially those consisting only of clear foods, are very low in calories and should only be done for one to three days. If you feel dizzy from a lack of calorie intake, increase your liquid intake, and speak to your doctor about further recommendations if you’re on the diet for medical reasons.

If you experience adverse effects from a liquid diet, such as nausea, diarrhea or fever, bring solid food items back into your diet slowly, unless told otherwise by your doctor.

Be cautious of liquid diet programs that come with premixed drinks. Sometimes, these products are loaded with sugars and artificial ingredients.

Other Considerations

If you’re on a liquid diet because of an upcoming medical procedure, be sure to speak to your doctor or health care provider about any specific guidelines or requirements.

If eating three meals isn’t enough to give you energy for the day, try eating more often and drinking water every 20–30 minutes throughout the day.

While it’s likely you’ll lose weight during a liquid diet, it’s typically temporary. Long-term weight loss won’t occur with a quick fix. It takes a change in dietary and lifestyle habits.

If you’re considering a liquid diet strictly to detox the body and lose weight, consider a detox diet, which allows for the consumption of whole foods.

Conclusion

• A liquid diet is when you consume foods in liquid form only. This can include juices, smoothies, teas, broths and liquid meal replacements.
• There are many types of liquid diets, so people choose one based on their health and weight goals. Two common types include the clear liquid diet and full liquid diet.
• Oftentimes, liquid diets are required before a medical procedure or during the recovery phase. People who have trouble swallowing may also need to be on a liquid diet.

The post Liquid Diet Types, Potential Benefits and Sample Meals appeared first on Dr. Axe.

If you follow a vegan diet, you’re probably already used to checking ingredient labels carefully and skipping any treats that you suspect might not be totally plant-based. Many vegans make a strong effort to eat a nutrient-dense diet overall, but this doesn’t mean they never want to indulge in something like dessert or candy occasionally — yet it’s not always so easy to find true vegan candy.

Surprisingly, many types of candies and desserts contain ingredients made from animal parts, even fruit candies that contain no visible dairy or milk chocolate. What can vegans eat to satisfy a craving for sweets? Read on to find out about more than 20 different vegan candy options, plus ways you can make your own.

What Is Vegan Candy?

You may wonder: What makes a candy vegan?

Vegan candy is made without any ingredients that are derived from animals, including any type of milk or dairy product, gelatin, butter, lard, or insect-derived food coloring.

Candies that are vegan use alternatives for the animal-derived (non-vegan) ingredient called gelatin. Gelatin is a common additive in candies that is made from animal collagen, which is a type of protein found in animal and human skin, connective tissue, ligaments and bones.

Gelatin that is used in food products is usually derived from pigs or cattle. Adding gelatin to recipes helps form a gel-like consistency that gives candy, and some desserts like Jell-O or custard, a chewy and silky texture.

It’s also used as a thickener, binder and stabilizer in many other processed foods besides candy — including confectionary snacks, cakes, wine, fruit juice, and some meat or meat-alternative products (that are not vegan).

Even though these types of highly processed foods are certainly not very healthy, gelatin itself is not a harmful ingredient. In fact, gelatin has many benefits, such as providing amino acids like glycine, strengthening the gut lining, improving digestive health, restoring joint health and improving the condition of the skin.

That being said, you still might choose to avoid all sources of gelatin for other reasons, such as due to ethical or environmental concerns.

Besides gelatin and milk/cream, other animal-derived ingredients found in certain candies that are not vegan include:

• Food-coloring agents/dyes, such as carmine. According to PETA, carmine is a red pigment made from the crushed female cochineal insect.
• Shellac, which is sometimes called confectioner’s glaze. Shellac is made from insects and used to add a glossy coating to candies.
• Certain types of sugars made with bone char, which is derived from bones of cattle and used as a decolorizing filter to help make sugar very white. Bone char is found in some brown sugars, and confectioner’s sugar is sometimes called “natural carbon.”
• Lard or butter, types of fats that might be used in homemade candy recipes or baked goods.

Which Candies Are Vegan?

Based on their ingredients, these candies ARE vegan:

• Many types of dark chocolate (although it depends on the specific brand)
• Now and Laters
• Smarties
• Sour Patch Kids
• Swedish Fish
• Airheads
• Skittles
• Big League Chew
• Blow Pops
• Twizzlers
• Peanut Chews
• Lemonheads
• Dots
• Dum Dums
• Jolly Ranchers
• Jujyfruits
• Cry Babies
• Cocomels
• Hubba Bubba bubble gum
• Brach’s cinnamon candies, root beer chews, star bites and orange slices
• Crackerjacks

These candies are NOT vegan:

• Candy corn
• Milky Way
• Snickers
• M&Ms
• Crunch bars
• Twix bars
• Kit Kat bars
• Starbursts
• Gummy Bears and Gummy Worms
• Junior Mints
• Nerds
• Red candies (contain carmine coloring)
• Marshmallows and anything made with marshmallows (contains gelatin)
• Anything made with milk chocolate

Since chocolate is one of the most popular types of candy/sweets, you might be wondering which types of chocolate are vegan and which are not?

Most dark chocolate IS vegan, but not all types are. Almost always milk chocolate is not vegan.

Caramel, vanilla and butterscotch candies or bars may or may not be vegan, so you’ll need to check the ingredients to know. Check ingredient lists and look for additives, including whey, milk solids, milk, cream, butter or other dairy-derived ingredients that are NOT vegan.

Also, if you’re concerned about purchasing fair-trade, quality products then you’ll want to purchase from brands that produce organic, fair-trade chocolate. You can look at the Food Empowerment Project’s website to learn more about which types of chocolate meet their criteria.

Related: The Worst Halloween Candy & Why You Can’t Stop Eating It

Why You Should Still Limit/Avoid Vegan Candy

Certain candies might be vegan-friendly, but that doesn’t mean they are good for you or something to include in your diet regularly. The bottom line on ALL candy is that it’s little more than empty calories and a source of added sugar.

Now and then having a small amount of candy might not be the biggest deal, but it’s not something to make a regular habit.

If you are going to occasionally eat candy, try not to keep any in plain sight in your home or office, such as in a see-through container or an open bowel, which will only make you feel more tempted to keep eating it. You can also reduce the likelihood that you’ll overindulge by eating individually wrapped portions of candy, as opposed to snacking from a big bag.

Healthier Vegan Candy Options/Recipes

Are there any vegan candy options that might actually have some health benefits? Probably not, which is why limiting your portions of any type of candy (vegan or not) is the best approach.

If you’re looking for a way to enjoy other types of vegan sweets besides candy, consider making vegan desserts that do have some health benefits — for example:

• Energy balls/bites
• Strawberries or pineapple dipped in vegan dark chocolate
• Dark chocolate covered mini pretzels
• Coconut chocolate pudding or mousse
• Vanilla chia pudding made with almond, cashew or coconut milk
• Avocado chocolate mousse
• Vegan chocolate chip cookies or oatmeal cookies
• Protein peanut butter fudge recipe

How to Make Homemade Vegan Candy

If you’re a vegetarian or vegan and you want to try making homemade vegan candy, One Green Planet is a good source for inspiration. For example, its recipe for vegan candy corn uses non-dairy milk, vegan butter (you can also use coconut oil) and vegan sugar.

When making vegan candy you’ll want to use another type of plant-based ingredient in place of gelatin that helps form a similar texture. The goal is to use an ingredient that helps control viscosity and provides a good “mouth feel” but is still plant-derived.

Several plant-based gelatin alternatives can be found in certain health food stores or online. These ingredients can also be used when making other vegan desserts besides candy, such as custards, jello or mouses.

Most gelatin alternatives will need to be dissolved and soaked in water in order for them to help develop the right texture. You can read directions of the specific product you choose to use for more help with getting the best results.

Examples of vegan substitutes for gelatin include:

• Agar agar — available in powder or flake form, made from algae and tasteless. Use 1 teaspoon of agar powder (or 1 tablespoon of agar flakes) in place of one teaspoon of gelatin in recipes.
• Vegan gel — manmade “vegetable gum” from compounds like adipic acid, tapioca dextrin, calcium phosphate and potassium citrate. Use about 1 teaspoon gelatin = 1.5 teaspoons vegan gel (read the directions for best results).
• Depending on the recipe you’re making, possibly locust bean gum, pectin or xanthan gum (all considered vegetable-derived “gelling agents”).
• Because it’s been linked with certain side effects, I wouldn’t recommend using carrageenan.

To avoid all bone char that is sometimes found in sugar, be sure to purchase sugar that is certified vegan. Beet sugar and coconut sugar are normally vegan as they don’t require the use of activated carbon. Raw cane sugar, maple syrup, molasses and stevia can also be used in most vegan candy/dessert recipes (but remember that honey is not vegan).

Risks and Side Effects

There are hundreds of different candies available depending on where you live and shop, so it would be impossible to list all of the types that are vegan and all the types that are not. Food manufacturers also change their ingredients and processing techniques from time to time, so the lists above of vegan and non-vegan candies may eventually change.

The best way to find out which types of ingredients and additives are in the foods you’re eating is to check the manufacturer’s website for more details. Remember that limiting the amount of processed foods in your diet and replacing them with simple homemade recipes is the best way to avoid eating processed ingredients in the first place.

Conclusion

• Vegan candy is made without any ingredients that are derived from animals, including any type of milk or dairy product, gelatin, butter, lard, or insect-derived coloring agents/dyes.
• Examples of vegan candy include Smarties, Sour Patch Kids, Swedish Fish, Airheads, Skittles, Blow Pops and Twizzlers.
• Examples of candies that are not vegan include milk chocolate, Snickers, Crunch bars, Twix, Junior Mints, Starbursts and Nerds.
• Limit the amount of any candy you eat by sticking with one or two pieces of small, individually sized, portioned candies occasionally.
• Consider making your own vegan sweet treats at home, such as vegan fudge or energy balls, in order to control the ingredients.

The post Top Vegan Candy Options, Plus Recipes to Make Your Own appeared first on Dr. Axe.

Fasting, especially different methods of intermittent fasting, has caught on in recent years as one of the most effective dietary tools for maintaining a healthy weight. Not only this, but it can potentially support a healthy metabolism, digestion, immune responses and more. While most experts recommend focusing on anti-inflammatory diet in addition to practicing intermittent fasting, some choose an alternative way to fast, known as “dirty fasting.”

Dirty fasting vs. clean fasting: What’s the difference, and which one is easier to stick with? Let’s find out.

What Is Dirty Fasting?

Dirty fasting is one method of fasting (abstaining from eating or drinking anything but water for a period of time) 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.

How many calories break a fast?

This is actually up for debate. The most effective fasts include zero calories or about 10 calories or less, such as from coffee. This is the fastest way to help promote detoxification and get your body into the metabolic state of ketosis, if that’s one of your goals.

People refer to dirty fasting (DF) as being “dirty” because it’s sort of cheating.

When you practice “clean fasting” you typically consume zero calories outside of your eating window. Your eating window is the time period in which you’re permitted to eat, ideally healthy foods and beverages.

With DF, instead of eating or drinking absolutely nothing but water, someone might allow herself a very small amount of calories from something like a low-sugar beverage or a small serving of fruit.

Is It Effective? Pros vs. Cons

What is “lazy fasting” potentially good for? Most studies focused on the effects of intermittent fasting/longer-term fasting have not investigated how lazy fasting affects the body. Therefore, it’s not entirely known how much DF might differ from clean fasting or something like water fasting in terms of its benefits.

Some experts believe that as long as you don’t consume many calories, such as between 50 to 100 calories outside of your eating window, it will probably have a negligible effect on your metabolism and still be beneficial overall.

Pros of this approach:

Like other types of fasting, DF may be able to help:

• Improve mindful eating; you’re more likely to give your food/drink choices thought when you know you’re only aiming to consume a small amount of calories.
• Promote weight loss or weight management, since it will likely result in you eating less calories (especially if you eat a “clean diet” within your eating window).
• Improve your overall body composition.
• Help keep hunger in check.
• Prevent fatigue and weakness.
• Normalize blood sugar levels.
• Support detoxification and digestion.
• Fight oxidative stress and inflammation.
• Normalize blood pressure and cholesterol levels.
• Potentially boost cognitive functions and support brain health.

That being said, it really all depends on what you eat when you’re not fasting!

Cons:

There isn’t just one agreed upon definition of dirty fasting, so it’s hard to say exactly how it might sabotage the positive effects associated with clean fasting.

If someone consumes too many calories outside of the eating window, especially if that person also chooses unhealthy, processed foods, then cons of DF can include:

• Making weight loss more difficult or possibly even leading to weight gain if fasting increases someone’s appetite a lot. When fasting leads to someone making less healthy food choices and causes overeating within the eating window, this is a bad sign.
• Making it harder to get into ketosis.
• Causing fluctuations in blood sugar levels, which can lead to fatigue and mood changes.

Should You Try It?

If you find it difficult to fast strictly and go long periods of time (such as 15+ hours) without anything to eat, then dirty fasting might be a good option to try.

It can help those who struggle with low blood sugar issues, such as hypoglycemia, or people who are active and have big appetites still fast to some extent.

On the other hand, fasting isn’t for everyone.

Fasting of any kind can potentially cause adverse reactions in some people who are sensitive to blood sugar swings, such as those with diabetes, hypoglycemia, pregnant and breastfeeding women, or anyone taking daily medications. Speak to your health care provider about pros and cons of fasting if you fall into any of these groups.

How to Do It

When doing DF, aim to ideally eat about 100 calories or less while you’re “fasting.” This means you might have something like a cup of bone broth, serving of protein powder in almond milk, small serving of yogurt or a piece of fruit.

For the most health perks, combine dirty fasting with “clean eating.” What is clean eating all about? It’s basically an anti-inflammatory diet, similar to the Mediterranean diet, that is flexible but still known to be highly beneficial for many health  markers.

A clean diet is also alkalizing, which means it not only helps with weight loss, but also tackles other health concerns too.

Foods to eat while dirty fasting when you’re in your eating window include:

• Lots of non-starchy vegetables, such as broccoli, leafy greens, green beans, cauliflower, mushrooms, peppers, etc. These provide essential vitamins, minerals and fiber — plus they help keep hunger in check.
• Fresh fruits, such as all types of berries, citrus fruits, kiwi, cherries, etc.
• High-antioxidant foods, like sea vegetables, cocoa, herbs and spices.
• Probiotic foods, such as yogurt, kefir, sauerkraut and cultured veggies.
• Healthy fats/oils, such as olive oil, coconut oil, MCT oil, nuts and seeds.
• Protein sources, such as free-range eggs, grass-fed meats and wild-caught fish.
• Bone broth, which can promote gut healing.
• Water, herbal tea, seltzer, coffee, zero-calorie drinks sweetened with stevia and most types of teas.

What should you not do during fasting?

Try not to consume hundreds of calories, particularly from processed foods that tend to be easy to overeat.

Don’t choose foods and drinks such as:

• sugary beverages or those that contain artificial sweeteners
• processed meats and cheese
• pizza
• burgers
• fried foods
• fast foods
• sugary cereals, bars or desserts

Also be sure to drink lots of water to prevent dehydration. Some coffee, tea and bone broth are good options for increasing your fluid intake too.

Conclusion

• What is dirty fasting? It’s a “lazy” way to practice intermittent fasting that involves consuming about 50 to 100 calories outside of your eating window.
• This method is more flexible that clean fasting (which involves consuming zero calories), so it might make it easier to follow and stick with.
• Will 10 calories break a fast? It’s very unlikely. As long as you stick to about 100 calories or less while fasting, such as from bone broth or coffee with milk, you should still benefit from improved digestion, help with weight management and blood sugar regulation.

The post What Is Dirty Fasting? Pros & Cons (Plus How to Do It) appeared first on Dr. Axe.

By now you might be familiar with bone broth and all this time-honored, traditional food has to offer — collagen, amino acids and numerous trace minerals, just for starters. Maybe you’re now looking to take things to the next level and try a bone broth fast, but you aren’t quite sure how to safely go about this.

As you’ll learn, bone broth is one of the most nutrient-dense, healing foods for the digestive system and therefore a great way to kick off a healthier way of eating and to help resolve symptoms related to poor digestion and other concerns.

What Is a Bone Broth Fast?

A bone broth fast involves drinking bone broth several times per day but not eating much other solid food.

Although it’s been consumed around the world in one form or another for thousands of years, bone broth is made from animal parts that in modern times are normally discarded. These include bones and marrow, skin and feet, tendons and ligaments — all of which aren’t edible on their own but make nutrient-packed additions to slow-simmering stock.

Bone broth is boiled slowly over several days — normally with veggies, an acid and fresh herbs in addition to animal parts — allowing all of the ingredients to release their stored nutrients. There are several kinds that are most popular, including chicken bone broth and beef bone broth.

Fasts are not for everyone, and sometimes certain kinds can pose risks since they involve consuming little nutrients due to greatly reducing calorie intake. However, if you make a good candidate, consuming bone broth is ideal for a fast because it’s chock-full of both macronutrients and micronutrients.

Within fish, chicken and beef bone broth, you’ll find amino acids (which form proteins) like glycine, arginine and proline; vitamins and minerals; collagen; electrolytes; and even antioxidants like glucosamine.

One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body. Collagen is found inside the lining of the digestive tract, within bones in bone marrow, in skin, and in the tissues that form joints, tendons, ligaments and cartilage.

Within collagen are other special nutrients, including amino acids like proline and glycine, plus gelatin — each of which has its own unique functions.

Related: Liquid Diet Types, Potential Benefits and Sample Meals

Benefits

Why is bone broth good for fasting? The benefits of consuming bone broth while fasting include:

• stronger immunity against common illnesses or allergies
• reduced symptoms related to digestive disorders like leaky gut syndrome, IBS or IBD
• generally enhanced digestion with fewer cases of bloating, diarrhea, gas, acid reflux and constipation
• healthier joints, ligaments and tendons
• more youthful-looking skin thanks to collagen
• stronger bones
• higher intake of importance minerals like calcium, phosphorous, magnesium, potassium and more

Before we dive in to the advantages of consuming bone broth, let’s first talk about the many benefits of fasting. Fasting, when done right and by the right people, has been shown to promote better health by:

• improving weight loss and helping with weight maintenance
• reducing fasting insulin levels and normalizing blood sugar activity
• lowering cholesterol
• promoting the secretion of human growth hormone, which is important for burning fat
• having positive effects on body mass and health markers in professional athletes
• reducing risk for diseases like diabetes, cancer and heart complications
• normalizing appetite by controlling hunger hormones like ghrelin
• lowering triglyceride levels
• even slowing down the aging process and increasing someone’s life span

Here’s more about how a bone broth fast can benefit you:

1. Improves Digestive Functions

Bone broth is a natural source of collagen, a type of protein that’s needed to form tissue that makes up the lining of the GI tract. Collagen protects and soothes the lining of the digestive tract and can aid in healing leaky gut syndrome, IBS symptoms and acid reflux.

It’s been shown that patients with IBD produce less collagen in their digestive systems. Increased intakes are capable of helping strengthen and normalize mucus membranes in the GI lining, closing tiny junctures and stopping indigested food particles and chemicals from leaking out of the gut into the bloodstream.

When collagen breaks down, gelatin is formed, which is known to help people dealing with food allergies and sensitivities to foods, such as cows’ milk and gluten. Gelatin in bone broths contains “conditional” amino acids called arginine, glycine, glutamine and proline, which have certain anti-aging effects and promote probiotic balance and growth.

2. Makes Your Skin Glow

Collagen helps form tissues found in skin that give it strength, smoothness, elasticity and youthful appearance. In fact, studies have found that higher intakes of collagen are associated with improvements in skin barrier functions, increased hydration and reductions in signs of aging, including wrinkles, fine lines and sagging.

Although you likely won’t notice any improvements within just a few short days, higher collagen intake is also known to decrease the appearance of cellulite. Cellulite develops due to lack of connective tissue, which is made from collagen.

3. Supplies Important Minerals

Some fasts fail to provide important trace minerals that we need for ongoing energy, immunity, digestion and more. Because bone broth is made from animal bones and parts that are concentrated sources of numerous minerals, it provides minerals and electrolytes, including calcium, phosphorous, magnesium, sodium, potassium, sulfate and fluoride.

This can help prevent an electrolyte imbalance, dehydration that can occur during a fast, fatigue, brain fog, moodiness, and muscle spasms or weakness.

4. Helps Prevent Muscle Wasting

It’s possible during a fast to wind up losing some weight, which can really be due to muscle (and therefore strength) loss. Luckily during a bone broth fast, you still obtain amino acids, such as glycine and proline, that help prevent the breakdown of valuable protein tissue found in muscles.

In fact, a bone broth fast might even help you with muscle recovery, reduce joint pain (since collagen is known to fight symptoms of arthritis) and even relax tense muscles naturally.

Glycine is an important amino acid for actually building muscle strength, ushering nutrients into cells to be used for energy, controlling blood sugar levels and even synthesizing human growth hormone.

Because glycine plays a role in the process of gluconeogenesis, which takes place in the liver, it can provide cells with an energy source even when little calories or carbohydrates are consumed. This, in turn, can help prevent sarcopenia, muscle wasting as we age.

5. Helps Detoxify the Liver and Digestive System

Consuming bone broth is an effective way to boost your supply of the antioxidant glutathione, one of the body’s most powerful detoxifying agents.

Glycine is a precursor needed for the production of glutathione, which helps the liver flush out excess chemicals, stored hormones and other waste. Other minerals, acids and electrolytes can also boost detoxification processes, including acetic acid (found in apple cider vinegar, which is often added to bone broth recipes), magnesium and sulfate.

6. Boosts Immunity

Bone broth fasts can increase beneficial bacteria living in the gut, and gut health is highly correlated with stronger immunity (not to mention many other aspects of health, like hormonal balance and weight regulation). Good bacteria in the gut (often called probiotics) can actually turn on certain genes that help regulate inflammation and turn down numerous types of unwanted symptoms.

7. Can Improve Sleep, Memory and Cognition

The amino acids found in bone broth act like inhibitory neurotransmitters for the production of chemicals and hormones that help us sleep, think clearly, stay motivated, remember information and make decisions.

Higher intake of glycine, for example, has been found to help people who can’t sleep get better rest, lower symptoms of anxiety, improve mental performance and even enhance memory.

Bone broth is also a great way to obtain electrolytes, including potassium, magnesium and sodium, that sustain energy and assist in muscle, nerve, digestive and cognitive functions. Magnesium, for example, is known to help decrease headaches, restlessness, muscle spasms during sleep, muscle pains and digestive discomfort.

How to Do It

New to drinking bone broth and/or fasting? Here are answers to some frequently asked questions about the process:

How long should you do a bone broth fast?

Most people do this type of fasting for a period of three to four days, while consuming several quarts of bone broth daily and eliminating many problematic foods.

Plan to fast for a period of three to four days. This amount of time is best for helping kill off harmful bacteria in the gut, repair the GI tract and repopulate the gut with probiotics.

Longer than this might be tolerable for some, but it also raises the risk for more problems, fatigue and deficiencies in certain groups of people. If you plan on doing intermittent fasting, a longer duration up to 90 days might be beneficial.

How much bone broth should you drink during a fast?

Each day you ideally should consume between three to four quarts of bone broth. Making the broth yourself is the best way to ensure it’s high-quality and doesn’t cost you too much.

About 12 ounces is the proper amount for one serving. You should consume this 12-ounce serving about five times a day — 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example.

What foods should you definitely avoid while fasting?

While fasting, you’ll ideally not eat anything at all, unless you’re doing intermittent fasting and it’s within your “eating window.”

It’s ideal to eliminate all problematic and inflammatory foods during a bone broth fast, including grains, packaged/processed snacks, added sugar, FODMAP foods/complex carbohydrates, sweetened drinks, dairy and refined vegetable oils.

Within your eating window, you can include as many healthy fats, clean proteins, fruits and veggies as you choose.

Can you drink water on a bone broth fast?

Drinking water is definitely encouraged. This helps keep you hydrated and can make fasting easier in general.

How should you make and store bone broth?

Plan to make your broth one to two times in a large batch and refrigerate/freeze small portions to keep them fresh throughout the fast. Drink broth throughout the day as you’d like, adding ingredients like salt, pepper, vinegar and seasoning for extra taste.

You can reheat cooled or frozen stock on the stovetop, whisking it and skimming off the fatty/oily surface if you’d like to (although this is nutrient-dense and should be kept for cooking later on).

Are there different methods of doing bone broth fasting?

Bone broth fasts can be customizable to fit your needs and goals. They don’t require buying lots of expensive supplements, going for very long periods without eating “normally,” or much risk and investment.

Here are several ways you can try a bone broth fast safely:

• You may want to practice intermittent fasting by going without any food for 12–15 hours of the day (usually through the night and morning), although this isn’t necessary for everyone.
• You might choose to utilize a combination of different stocks (chicken bone broth, beef bone broth and fish stock, for example) or stick with exclusively beef stock if you have a very sensitive system since this seems to be most well-tolerated.
• Try a bone broth fast as part of the GAPS diet protocol, eliminating problematic foods to test your response, or include bone broth in a FODMAP diet or specific carbohydrate diet (SCD) if you know certain carbohydrates cause your symptoms to worsen.
• It’s also a good idea to consume probiotics/fermented foods during the fast and afterward to boost intake of healthy bacteria.
• Even if you aren’t looking to do a formal fast but still want to take advantage of bone broth’s benefits, you can start by consuming eight ounces of broth once or twice daily as a soup, a plain beverage or within other recipes.

Who Should Do It?

How do you know if a bone broth fast is right for you? The people who can benefit most from fasting with bone broth include:

• those with digestive disorders (like leaky gut syndrome, inflammatory bowel disease or IBS)
• anyone struggling with food allergies and sensitives
• those prone to frequent digestive symptoms, like bloated stomach, gas and constipation
• anyone with signs of low immune function, including frequently getting sick, or having asthma and recurring respiratory issues
• those dealing with autoimmune disorder symptoms, fatigue, sluggishness and problems sleeping well
• people reacting to negatively to medications
• those with joint pains or arthritis
• anyone looking to gain more energy, improve the appearance of skin and feel more clear-headed

Bone broth can be included in basically any healing dietary program as an effective way to help heal the digestive system, reduce fermentation in the gut, lower gas accumulation, and prevent gut permeability and inflammation

Many who have had success with other types of fasts or protocols, including the GAPS diet or SCD, will likely also benefit from trying a bone broth fast. These are just two examples of diet elimination protocols that offer serious benefits for those who are struggling with compromised digestive and immune systems.

Bone broth is a popular addition to a healing diet because it’s very easy to metabolize, free from common allergen ingredients and a rich source of nutrients that are easy to miss out on when eliminating certain things from your diet.

Protocols such as a FODMAP diet or SCD diet work by eliminating most troublesome carbohydrates and common food allergies, while including specific types of carbs that are easy for most to digest and metabolize, along with plenty of nutrient-dense vegetables, healthy fats, clean proteins, fresh herbs and broths/stocks.

Maintenance

Once you’ve completed a bone broth fast, you’ll be in better shape to start a healthier way of eating that eliminates certain ingredients you might have realized caused you discomfort.

After the three to four days of fasting are over, you can continue to consume at least one to two cups of broth daily and also keep fermented foods/probiotic supplements in your routine to prolong your results.

In some ways, a bone broth fast can act like an elimination diet, helping pinpoint which foods might trigger symptoms like bloating, low energy or diarrhea.

Of course, it’s not sustainable to fast on bone broth for long periods of time, but you can follow a bone broth fast several times per year if you find it helpful to kick-start a healthier eating plan.

Long term, you want to focus on eating a healthy diet that promotes overall gut health, meaning one that includes foods such as:

• vegetables
• fruits
• herbs
• spices
• quality proteins
• nuts
• seeds
• green tea
• herbal teas

Risks and Side Effects

While fasting has many advantages, certain people are not good candidates for a bone broth fast (or any other fast, for that matter). Those who should avoid doing a bone broth fast include:

• anyone with hypoglycemia
• women who are pregnant or breast-feeding
• anyone who is underweight or recovering from a serious illness involving malnourishment (such as an eating disorder or digestive disorder)
• anyone with diabetes (without talking with a doctor first at least)
• people who rely on taking medications daily should also get clearance from their doctors, since some medications require eating solid foods

Remember fasting is different for every person, and there’s no concrete way to do one. Try to use common sense, and follow these tips to yourself safe:

• Eat if you’re feeling weak or very hungry.
• Try to get enough sleep and rest.
• Don’t overexert yourself or exercise vigorously. (It’s a good time to take it easy.)
• Simply listen to your body.

Conclusion

• A bone broth fast means you consume bone broth several times per day but not much other solid food.
• Most people do best fasting for a period between three to four days, during this time consuming several quarts of bone broth daily and eliminating many problematic foods.
• One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body.
• Combining bone broth and fasting has some of these advantages: may help promote weight/fat loss, can promote gut health and improve digestion, makes your skin glow, supplies important minerals, prevents muscle wasting, supports liver function, and helps promote restful sleep and cognition.

The post 7 Benefits of a Bone Broth Fast: Stronger Gut, Skin + More appeared first on Dr. Axe.

We all know Tom Brady as one of the best athletes in the world, but now he’s gaining traction as a top fitness influencer and even an authority on healthy eating. The “Tom Brady Diet,” also called TB12 or the TB12 method, is how the football quarterback claims to stay in peak shape and perform at his best.

What does Tom Brady eat in a typical day? When he’s following the TB12 diet, his meals consist of of nutrient-rich, anti-inflammatory foods, such as veggies, nuts, legumes and fruits.

What Is the Tom Brady Diet?

The Tom Brady Diet, also called the TB12 diet, is an eating plan created by the American football player Tom Brady. It’s based on Brady’s method that he first detailed in 2017 in his book “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance.”

It’s mostly plant-based, although not strictly vegetarian/vegan, and includes lots of whole foods, such as vegetables, fruits, whole grains, legumes, nuts and herbs.

Overall, it’s a high-fiber diet thats’ similar to the Mediterranean diet, DASH or MIND diet, “flexitarian diet,” alkaline diet, or anti-inflammatory diet. All of these plans are associated with a bunch of health perks, including protection against obesity, heart disease, diabetes and neurological issues.

How to Follow the TB12 Method

Does Tom Brady ever eat meat? Yes, although he tries to balance his meat consumption with plenty of plant foods.

You don’t have to strictly eat plant-based to follow TB12, however you may need to cut back on your meat consumption. Brady suggests getting about 80% of your daily calories from plant foods and no more than 20% from meat, fish, eggs and other animal products.

The TB12 diet also excludes most processed foods and many packaged items, including sugary drinks, sweetened snacks and processed meats.

Aside from eating certain foods and avoiding others, TB12 sets some rules related to meal timing and food combining:

• Drink lots of water, but avoid drinks with calories and sugar.
• Avoid eating within three hours of going to sleep in order to help with digestion and metabolic health.
• Drink water 30 minutes before meals, and then avoid drinking water with meals and within one hour after eating.
• Eat fruit and foods high in carbohydrates alone, without lots of protein.
• Consider avoiding nightshade vegetables, such as white potatoes, tomatoes and eggplants, which may trigger allergies or reactions in some people.

Benefits

1. Can Support Heart and Metabolic Health

Like the Mediterranean diet, the Tom Brady diet can help to support cardiovascular health, as well as defend against type 2 diabetes. That’s because it’s high in fiber, antioxidants, vitamins, minerals and healthy fats, all of which defend against inflammation and oxidative stress.

For the most benefits, make sure to eat lots of different high-antioxidant, anti-aging and anti-inflammatory foods, such as leafy greens, berries, herbs, avocado, nuts, seeds, fish and olive oil.

Studies show that diets that include plenty of these foods can help normalize cholesterol, blood pressure and blood glucose levels.

2. Likely to Be Alkalizing and Helpful for Detoxification

Tom Brady is a big fan of an alkaline diet, which is a diet that helps balance the body’s pH level and boost resilience against toxins, inflammation and oxidative stress.

What types of foods are most alkalizing? Incorporate these alkaline foods into your diet to support digestion, immune function and liver health:

• cruciferous veggies, like kale and broccoli
• all types of greens, such as spinach and collard greens
• fruits, like oranges, pineapple, grapefruit and kiwi
• spices and herbs, such as turmeric, ginger, basil, cilantro, etc.

3. May Help With Weight Loss

Because TB12 excludes high-calorie processed foods made with added sugar, oils and unhealthy fats, it can help people consume less calories overall and possibly lose weight.

Weight loss isn’t necessarily the main goal of the diet, but there’s a good chance you’ll maintain your weight more easily when eating mostly plant-based, whole foods and very little junk.

4. Can Potentially Support Exercise Performance and Recovery

Brady believes that his high-quality diet plays a big role in his ability to perform well and recover from tough workouts and draining football games.

As long as you incorporate enough protein foods in a TB12 diet plan, such as fish and legumes, you should be able to build and maintain lean muscle mass. By reducing your intake of inflammatory foods and boosting your vitamin and mineral consumption, you might have more energy and mental clarity when following TB12.

Risks and Side Effects

The TB12 diet is generally healthy and likely to lead to improvements in people’s nutrient intake if they switch to it from a “standard American diet.”

The main downside with the diet is that it’s somewhat restrictive and difficult to follow, considering it excludes gluten, most dairy and even some veggies.

If you eat a varied diet when following TB12 and make sure to include lots of different plant foods and sources of protein, then you probably won’t experience any side effects or nutrient deficiencies. That being said, it may be hard to follow the diet for more than a couple of months if you’re not willing to cook most of your meals at home.

Foods to Eat

The following foods are included in the Tom Brady diet:

• Most vegetables (except for nightshades)
• All types of fresh fruits
• Gluten-free whole grains, including quinoa, brown rice, buckwheat, oats, etc.
• Nuts and seeds
• Beans and legumes, such as chickpeas, peas, black beans, etc.
• Grass-fed meats and pasture-raised poultry, such as chicken, turkey and grass-fed steak
• Fish, especially oily fish like salmon and sardines
• Water as your main beverage, including water that has added electrolytes (such as potassium and magnesium)
• For most people, supplements are encouraged, including probiotics, whey protein powder and a daily multivitamin

Overall, you want to choose foods that meet this criteria:

• Whole foods that are minimally processed
• Ideally those that are organically grown
• If possible, seasonally and locally grown
• GMO-free
• Grass-fed, wild-caught and pasture-raised animal products
• Made without added sugar or oils

Foods to Avoid

When following the Tom Brady diet, limit or avoid these foods and drinks:

• Sugary drinks, such as soda, juices, most sports drinks, etc.
• Packaged, processed foods, especially those containing sugar and trans fats, such as frozen meals, processed meats and cheeses, cakes, cookies, etc.
• Grains and foods with gluten, including all wheat products, most baked products and breads, barley, and rye
• Nightshades (see below)
• Most dairy products, other than whey protein
• Corn and soy products (such as soy sauce, high fructose corn syrup and corn flour)
• Caffeine (only a small amount is allowed)
• Alcohol (should be limited or avoided)

Why does Brady not eat tomatoes or certain other veggies?

TB12 encourages people to skip nightshade vegetables — which are plants in the Solanaceae plant family, such as tomatoes, eggplants, potatoes and peppers — because they can potentially cause reactions in some people who are sensitive to their effects.

However, while a small percentage of people don’t tolerate nightshades well, most people have no issues eating these healthy foods and can actually benefit from their antioxidants, fiber and other nutrients.

Sample Shopping List and Meal Plan

Here’s what a menu may look like if you choose to try the Tom Brady diet:

Breakfast:

• Unsweetened oatmeal with flaxseeds, berries, cinnamon and almond butter.
• A smoothie made with whey protein, blueberries, banana, hemp seeds and almond milk

Lunch:

• Salad topped with cut-up veggies, chickpeas, sliced almonds, one hard-boiled egg and olive oil dressing
• Chicken tacos with veggies, avocado and salsa

Dinner:

• Fish, such as salmon, with cooked broccoli in garlic and oil, plus side of quinoa
• Stew made with veggies, beans and rice

Snacks:

• Fresh fruit, such as an apple, orange or banana
• Handful of trail mix
• Hummus with veggies
• Protein shake or bar

Sample Shopping List:

• Rolled oats
• Flax, hemp and/or chia seeds
• Berries
• Cinnamon
• Almond butter
• Whey protein
• Bananas
• Oranges
• Apples
• Wild-caught salmon
• Greens, such as spinach
• Chickpeas
• Sliced almonds
• Pastured eggs
• Olive oil
• Pasture-raised chicken
• Avocado
• Salsa
• Broccoli
• Quinoa
• Carrots
• Celery
• Beans, such as kidney or white beans
• Brown rice
• Trail mix

Conclusion

• The Tom Brady diet is a healthy eating plan that is about 80% plant-based.
• It’s a flexitarian diet, considering it includes some fish, eggs and meat, but emphasizes mostly fruit, vegetables, whole grains, nuts, seeds, beans and legumes.
• To follow the diet, avoid nightshade vegetables, processed foods with sugar and trans fats, and alcohol and caffeine.
• Benefits of this approach can include support for heart health, metabolic function, weight management, and exercise performance and recovery.

The post TB12 Method: How to Follow the Tom Brady Diet Plan appeared first on Dr. Axe.

In the past few decades, our diets have changed dramatically. Highly processed foods are more common than fruits and vegetables, as Americans opt for convenient choices that fit in to their busy lifestyles. Enter the Paleo diet plan, which seeks to ditch processed options in favor of the foods eaten by our ancestors.

The Paleo diet has been associated with many health benefits, from better blood sugar levels to reduced inflammation. It’s considered one of the best diets to lose weight because it’s high in protein and fat and emphasizes the consumption of nutrients.

It may also increase satiety and help correct nutrient deficiencies. Still, the diet has remained the subject of much controversy in recent years.

Despite this, the Paleo diet plan remains very popular, and there is a massive community of people who swear by it, claiming that it can be a convenient, easy-to-follow and effective way to attain better health.

So what is it, and does it work? Here’s your Paleo diet beginner’s guide.

What Is a Paleo Diet?

The Paleo diet definition is simple: Eat only foods that were available to our hunter and gatherer ancestors thousands of years ago during the Paleolithic Age. This means that things like processed foods, refined grains and cereals are off the table, and instead your plate should be full of fruits, vegetables, nuts, seeds and high-quality meats.

The idea is that these are the foods that our bodies were designed to eat while many of the heavily processed modern products consumed today contribute to chronic disease and health problems. Proponents of the diet suggest that a well-planned Paleo diet could lead to improvements in many aspects of health, such as enhanced weight loss and reduced inflammation.

Because it is essentially a grain-free diet, it tends to be lower in carbohydrates and higher in protein and fat than some other diets. However, it also eliminates several food groups that contain beneficial nutrients, such as legumes and dairy, which has made Paleo the subject of much debate among experts.

The Paleo diet can be traced back to gastroenterologist Walter Voegtlin, who brought up the idea of eating like our ancestors in 1975 in his book “The Stone Age Diet.” A decade later, researchers Melvin Konner and Stanley Boyd Eaton published a paper on the Paleo diet in the New England Journal of Medicine, which is considered one of the foundations of the Paleo diet as we know it today.

However, scientist Dr. Loren Cordain is most often credited with founding the modern Paleo movement when he wrote “The Paleo Diet” in 2002 along with a multitude of other books on the Paleo diet in the following years.

It wasn’t until the last decade that Paleo really started to catch on, though. By 2013, it was ranked as the most searched weight loss method on Google.

Today, the Paleo diet remains very popular and has a huge fan base of dedicated followers that enjoy the flexibility and benefits it provides.

There are several different variations of Paleo, each of which comes with its own set of rules, regulations and guidelines. Here are a few of the most common options to consider when going Paleo:

• Standard Paleo Diet: This version follows all of the rules of a traditional Paleo diet. Grains, legumes and processed foods are off the table, and the focus is instead placed on whole foods, like fruits, veggies, nuts, seeds and meats.
• Autoimmune Paleo Diet: Also known as the AIP diet, this variation involves cutting out foods that trigger inflammation and then slowly reintroducing them to determine which you’re able to tolerate. This diet is best suited for those with autoimmune disorders, such as rheumatoid arthritis or lupus.
• 80/20 Paleo Diet: If you can’t imagine giving up grains altogether, this may be the right fit for you. The 80/20 diet involves following a strict Paleo diet 80 percent of the time and enjoying your favorite non-Paleo foods during the remaining 20 percent.
• Pegan Diet: Combining the principles of the vegan diet and Paleo diet, the “Pegan diet” focuses on plant-based whole foods while excluding animal products altogether. This diet remains somewhat controversial, as some claim that the inclusion of animal products is crucial to achieving results while following the Paleo diet.
• Primal Diet: Much like the Paleo diet, the Primal diet is centered around following a way of eating similar to our ancestors. However, on the Primal diet, raw, full-fat dairy is permitted and also allows the consumption of certain types of legumes and fermented soy products.

Related: What Is the Boiled Egg Diet? Benefits, How to Follow, Risks & More

Health Benefits

1. Promotes Weight Loss

Is the Paleo diet good for weight loss? Although results can vary quite a bit, following Paleo has helped many people lose weight.

By swapping processed foods and refined sugars for nutrient-rich proteins and healthy fats, you can cut calories and kick-start weight loss. (Learn “how many calories should I eat a day?”)

The plan encourages fruits and vegetables, which are high in slow-digesting fiber, along with healthy fats and protein, which increase satiety and reduce appetite.

Keep in mind that the amount of Paleo diet weight loss can vary depending on many factors, such as what your diet was like beforehand. While some people may see the inches and pounds slide off after starting Paleo, others may not see such dramatic results.

2. High in Protein

Getting enough protein is essential to maintaining overall health. Protein is vital for repairing and rebuilding tissue cells, maintaining normal blood sugar, transporting oxygen, healing wounds, and building muscle mass.

A protein deficiency can lead to a host of negative side effects, including low energy levels, decreased immunity, poor concentration and slow wound healing.

Protein is one of the staples of Paleo. In fact, the plan encourages filling your plate with plenty of protein foods, such as grass-fed beef, poultry and seafood.

3. Reduces Inflammation

Inflammation is a normal bodily response triggered by the immune system to protect against foreign invaders. Prolonged or chronic inflammation, however, is at the root of most diseases, including chronic conditions like cancer, heart disease and diabetes.

The Paleo diet plan encourages eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts and seeds. Fruits and vegetables are high in antioxidants, which help neutralize the harmful free radicals that contribute to inflammation in the body. Meanwhile, nuts and seeds tend to be high in anti-inflammatory omega-3 fatty acids.

Reducing inflammation can also be beneficial in reducing symptoms of inflammatory or autoimmune conditions, such as rheumatoid arthritis, lupus or ulcerative colitis.

4. Boosts Satiety

Paleo eating puts the emphasis on packing in plenty of heart-healthy fats and proteins into your meals, which can help support satiety and reduce appetite.

Fat is digested very slowly, so it stays in the stomach for longer and keeps you feeling full. Meanwhile, a high-protein diet can reduce levels of ghrelin, the hunger hormone, to reduce appetite.

Protein has also been shown to kick-start your metabolism and decrease caloric intake.

Furthermore, the Paleo diet plan limits foods like refined grains and processed foods that are typically digested very quickly, leading to spikes and crashes in blood sugar levels as well as increased levels of hunger.

5. Corrects Nutrient Deficiencies

One of the biggest benefits of the Paleo diet is that it prioritizes nutrient-dense foods over heavily processed or refined foods. These choices supply important micronutrients that you may be missing from your diet, helping reduce a wide range of symptoms, from brain fog to chronic fatigue.

Increasing your intake of red meat, for instance, can provide more iron, while adding more nuts and seeds into your diet can up your intake of omega-3 fatty acids.

If you have any nutrient deficiencies and are currently consuming a diet rich in “empty calories” from nutrient-poor products like junk food, switching to Paleo may help you fit more nutrients into your diet.

6. Regulates Blood Sugar

While not as extreme as a very low- or no-carb diet, Paleo does restrict many types of carbohydrates, such as cereal grains. This may positively impact your blood sugar levels.

Paleo also emphasizes nutrients like fat and protein, which are digested slowly, keeping blood sugar levels stable.

A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. After two weeks, researchers found that the Paleo diet led to greater improvements in blood sugar levels and insulin sensitivity than the conventional diabetes diet.

Of course, lifestyle factors also play an important role in diabetes prevention. In addition to making dietary modifications, exercising regularly, reducing stress levels and drinking plenty of water can also help you maintain normal blood sugar.

7. Supports Heart Health

Promising research shows that the Paleo diet could be beneficial for heart health. In fact, it’s been shown to reduce several heart disease risk factors to help keep your heart healthy and strong.

In one study out of Sweden, following a Paleo diet for just five weeks produced a significant reduction in blood pressure, triglycerides and cholesterol levels in postmenopausal women.

Another study showed that Paleo was effective at increasing levels of good HDL cholesterol, which moves through the bloodstream clearing fatty plaque to help prevent atherosclerosis.

Paleo Diet Plan Guide

Looking for a resource on the Paleo diet for beginners? Look no further.

In this Paleo diet plan beginner’s guide, you’ll find more on the Paleo diet basics, some quick tips for maximizing your success on the Paleo diet for the long term, which Paleo foods you should include or avoid on the plan, and some tasty recipes to get you started.

1. Trying a 30-day Paleo meal plan can help you decide if it’s right for you and if it can help you achieve your goals — whether that includes weight loss, increased energy, lower blood pressure or simply overall better health from healing eating.
2. If the regular Paleo diet feels overly restrictive or difficult to follow, try a modified version instead. There are plenty of options available, making it easy to find something that works for you.
3. Print out a list of healthy Paleo foods, and bring it with you to the grocery store for an easy reference. Look for organic fruits, vegetables and unprocessed foods with minimal added ingredients to ensure you’re getting the best quality.
4. As a simple rule of thumb, opt for whole foods that have been minimally processed whenever possible. Products with long lists of ingredients are often pumped full of preservatives, additives and artificial sweeteners that you’re better off without.
5. One of the best ways to avoid unhealthy cravings and snack foods is to simply keep them out of your kitchen altogether. Be sure to keep plenty of healthy snacks on hand, and kick the junk foods to the curb.
6. Although there are plenty of Paleo meal plan delivery sites out there, doing your own grocery shopping and preparing your meals at home can give you more control over your meals and can help you take full advantage of the potential benefits of Paleo.
7. It can be easy to load your diet up with fried bacon and butter and still technically be following a Paleo diet plan. However, to get the most from Paleo, opt for lots of fruits, vegetables, unprocessed meat and poultry, and heart-healthy fats, along with a few servings of seafood per week.
8. Eat when you feel hungry, and don’t worry about counting calories (such as in the CICO diet) or macronutrients. The idea is to do what feels most natural to you and listen to your body.
9. If you find that you’re not losing weight, consider cutting back on high-carb, high-fat foods, such as nuts, seeds and oils. While these foods are fine in moderation, they’re also high in calories and may make it difficult to lose weight.
10. Any diet should be paired with a healthy lifestyle to maximize results for the long term. Exercise regularly, reduce your stress levels, stay well-hydrated and avoid unhealthy habits, and you’ll be much more likely to achieve your health goals with the Paleo diet plan.

Sample Menu

What can you eat on the Paleo diet? If you’re curious what a typical Paleo breakfast, lunch and dinner may look like, you’re in luck.

Check out this sample Paleo meal plan for some inspiration to help plan out your weekly menu:

Day One

• Breakfast: Scrambled eggs with fruit salad
• Lunch: Moo shu chicken lettuce wraps
• Dinner: Grilled salmon with roasted broccoli

Day Two

• Breakfast: Grain-free oatmeal
• Lunch: Stir-fry with grass-fed beef and mixed veggies
• Dinner: Salad with chicken, avocado, tomatoes, spinach and almonds

Day Three

• Breakfast: Veggie omelet
• Lunch: Fish taco bowl with cauliflower rice, tomatoes, avocado, lettuce and cilantro
• Dinner: Mediterranean grilled lamb chops with sweet potato wedges

Recipes

Even after going Paleo, you can still enjoy most — if not all — of your favorite foods with a healthy wist. Try swapping regular burgers for lettuce burgers, pizza crust for cauliflower crust and wheat flour for coconut flour to give your diet a nutritious, Paleo-friendly makeover.

Wondering what a typical day on Paleo looks like? There are plenty of recipes out there for everything from Paleo desserts to dinners. Here are a few simple Paleo diet recipes to get you started:

• Banana Egg Paleo Pancakes
• Crockpot Collard Greens with Cajun Spices
• Turkey Wonton Soup
• Bone Broth-Braised Short Ribs
• Tropical Acai Bowl with Mango and Hemp Seeds
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Gluten-Free Lemon Meringue Pie

Food List

Following the Paleo diet plan can be a bit tricky, as it can be challenging to know which foods you should include and which you should avoid. Here is a healthy Paleo diet food list with some options that you should include in your meals and snacks:

• Meat: grass-fed beef, lamb, goat, etc.
• Seafood: wild-caught salmon, trout, mackerel, haddock, etc.
• Poultry: free-range chicken, turkey, duck, etc.
• Fresh fruits: apples, oranges, berries, melons, pears, etc.
• Fresh vegetables: broccoli, cauliflower, spinach, tomatoes, carrots, kale, asparagus, cucumbers, etc.
• Eggs
• Nuts: almonds, cashews, walnuts, Brazil nuts, hazelnuts, etc.
• Seeds: flaxseeds, chia seeds, sesame seeds, pumpkin seeds, etc.
• Heart-healthy, unrefined oils: olive, coconut, flaxseed, walnut and avocado oil
• Spices: turmeric, cumin, garlic powder, basil, oregano, rosemary, etc.

Foods to Avoid

Just as important as knowing which Paleo food groups you can enjoy is knowing which ones you should cut out. Here are the foods that you should avoid while following Paleo:

• Legumes (including beans and peanuts)
• Dairy
• Refined sugar
• Refined vegetable oils
• Processed/junk food
• White potatoes
• Cereal grains
• Sugar-sweetened or caffeinated beverages

How to Stay Paleo When Eating Out

Creating the perfect Paleo diet shopping list is one thing, but what about when it comes to eating out? Sticking to a Paleo diet menu at social events and restaurants can be a bit more challenging, but it doesn’t have to be.

Next time you’re out, follow these simple Paleo rules to take the stress out of ordering:

1. Order a meat-based main dish, such as chicken, beef, or fish.
2. Swap out any starches. Try switching buns for lettuce wraps, rice for cauliflower rice and French fries for sweet potato fries.
3. Order a veggie as a side dish. Most restaurants offer steamed broccoli, side salads or other veggies as substitutes for no extra charge.
4. Ask if it’s possible to have your food cooked in coconut oil or olive oil instead of canola or vegetable oil.
5. Skip the sugary desserts, and get a bowl of mixed fruit instead.

Read Next: Macrobiotic Diet Benefits, Theory & Foods

Paleo vs. Keto Diet

The keto diet is a similar eating pattern that has overtaken Paleo in popularity, so is Paleo or keto better?

Both low-carb, low-sugar diets that tend to be nutrient-dense, Paleo and keto eliminate the majority of sources of “empty calories” in the typical Western diet. Plus, both can lead to weight loss, better blood sugar management and much more.

The main difference between the Paleo vs. keto is that the keto diet is higher in fat, while the Paleo diet tends to be higher in protein. While the Paleo diet still includes a variety of healthy fats, the keto diet is very high-fat, since keto fats provide about 75 percent or more of daily calories.

While the Paleo diet eliminates added sugar, grains, beans/legumes and dairy, the keto diet eliminates basically all sources of sugar — this includes fruit and the Paleo go-to starch sweet potatoes. In fact, the keto diet only allows around 20 to 30 grams of “net carbs” (total carb grams minus fiber grams) per day in order to get into nutritional ketosis.

Conversely, on the Paleo diet, the goal is not to get into ketosis, but simply to eat a healthy, balanced diet. Most people on Paleo are not aiming to eat a very specific amount of carbs, unless they are also “counting macros” (the amount of carbs, fat and protein in the diet).

Related: Paleo vs Keto: Differences and What They Have in Common

Is It Safe?

While the Paleo diet plan may come with several benefits to health, there are also some downsides that should be taken into consideration as well.

First of all, it’s unclear if it can really live up to its claim to improve overall health by following the diet of our ancestors. While we can all benefit from reducing our intake of highly processed foods and increasing fruit and vegetable consumption, many dispute whether our ancestors were really all that much healthier than we are today given their significantly shorter life span. In fact, one study even demonstrated that they may have had increased rates of atherosclerosis, or hardened arteries.

The Paleo diet also restricts many foods that are loaded with beneficial nutrients. Legumes, for instance, are high in fiber and protein as well as micronutrients like iron, magnesium, potassium and folate. Dairy products can also be a positive dietary addition, providing calcium, phosphorus and vitamin D.

Additionally, the Paleo diet puts a heavy emphasis on meat products. For this reason, the Paleo diet may not be suitable for everyone, and you’re unlikely to find a modified Paleo diet for vegetarians or vegans out there.

Because Paleo largely cuts out certain food groups, it is not suitable for vegans, vegetarians or those with any major dietary restrictions, as it may be challenging to meet nutrient needs.

While meat in moderation is perfectly healthy, excessive meat consumption may not be. A high intake of red meat, for example, has been linked to an increased risk of mortality and colorectal cancer.

There are also certain foods allowed on the Paleo plan that are not great for your health. Pork, for example, carries a higher risk of parasites, while shrimp often contains unhealthy chemicals and additives. These foods are allowed on the Paleo diet without restriction, but their intake should be moderated on a health-promoting diet.

Similarly, while fried bacon and conventional butter may be Paleo-friendly, include these foods only in moderation. Instead, fill your diet with lots of vegetables and fruits, along with moderate amounts of nuts, seeds, lean sources of protein and heart-healthy fats, to get the most from the Paleo diet.

However, if you have diabetes, you should consult with your doctor before making any major dietary changes. Reducing your carb intake on the Paleo diet may require you to alter your dosage of diabetes medications to avoid fluctuations in blood sugar levels.

Finally, listen to your body. If you experience any prolonged negative symptoms after switching to a Paleo diet, talk to your doctor or dietitian to make sure you don’t have any nutritional gaps that need to be filled in your diet.

Conclusion

• What is the Paleo diet? This popular diet is based on eating the same foods that were available to our ancestors in the Paleolithic era. You’ve probably seen this method of healthy eating in the news, as it has become one of the most popular ways to lose weight, improve heart health and more.
• Legumes, dairy products, cereal grains and processed foods are the main food groups eliminated from the Paleo diet. Instead, it emphasizes meat, poultry, seafood, fruits, vegetables, nuts, seeds and heart-healthy fats.
• Potential benefits of Paleo include increased weight loss, reduced inflammation, increased satiety and stable blood sugar levels. It also promotes nutrient-dense and high-protein foods, which can support improved health.
• There are also some negative aspects of the diet. Not only is the Paleo diet difficult to follow if you have any dietary restrictions, but it also eliminates several nutrient-rich food groups while allowing several unhealthy foods.
• There are plenty of healthy Paleo recipes out there, including Paleo snacks, meals and desserts, making it easier than ever to follow this plan.

The post Paleo Diet Beginner’s Guide, Including Best vs. Worst Foods appeared first on Dr. Axe.

It’s not a style of eating that most of us talk about anymore: the high-protein diet. Instead, the focus is usually on fats (such as with the keto diet),  a particular region (aka the Mediterranean diet) or even a heavily branded one (like the Atkins Diet, South Beach Diet or Dukan Diet).

But this one macronutrient — protein — plays a key role in most diets and eating plans (see the many benefits of a high-protein diet below). Moreover, high-protein foods provide nutrients that are used by every part of the body to develop, grow and function properly.

Because proteins are involved in just about every body function, it’s important that you consume foods high in protein every day, ideally with every meal.

While most people don’t suffer from a protein deficiency, they are more likely to not eating enough protein in their daily diet and can be vulnerable to not getting enough protein nutrition for muscle repair or proper satiety, for example. On a high-protein diet, you are likely to feel more satisfied after eating, and you’re less likely to get the blood sugar highs and lows that lead to cravings and moodiness.

What Is a High-Protein Diet?

A high-protein diet is an eating plan in which at least 20 percent or more of your total daily calories comes from protein. Most high-protein diets aim higher, such as 30 percent of total calories. Most high-protein diets restrict the intake of carbohydrates, so they can go hand-in-hand with low-carb diets but not always.

Getting to such a protein intake goal is easier said than done, as anyone going on a high-protein can report. It requires planning and focus. It also relies on high-protein foods, naturally, such as meats, seafood, dairy, eggs and beans.

Not only are these foods high in protein, but they’re also high in nutrients. One of the first benefits that a high-protein dieter will experience is a reduced appetite, as protein foods are very filling.

Benefits

What does protein do to your body? Here are some of the top benefits of a high-protein diet:

1. Boosts Muscle Mass

Including plenty of foods high in protein in your diet is necessary to build and maintain healthy muscle mass, while also supporting tendon, ligaments and other body tissue. While high-protein foods are important for bodybuilding, they are also necessary for developing leaner muscles.

When your diet is lacking in amino acids, “muscle wasting” (or muscle atrophy) can take place when your muscle fibers are broken down to support your body’s energy needs.

High-protein foods are especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger. For the process to happen effectively, you need some extra protein to help repair the damage.

While protein alone won’t enhance athletic performance, research shows that eating protein benefits performance when eaten before and after exercise. It helps increase muscle recovery, promotes muscle synthesis and serves as effective muscle ache treatment.

2. Helps Manage Your Weight by Filling You Up

Although some research studies show conflicting results regarding high-protein diets versus low-protein diets for maintaining an ideal weight or losing weight fast, there’s plenty evidence that protein helps make you feel full and can prevent overeating.

Studies show that controlled calorie intake in association with a moderately high protein intake can be an effective and practical weight-loss strategy.

Some of the reasons this is true? Protein functions to increase satiety to a greater extent than carbohydrates or fats, helping prevent overeating and snacking.

It’s usually much easier to overeat carbohydrates, especially if they’re refined or sweetened, than it is to overeat healthy protein foods.

Eating protein also creates a process in the body known as thermogenesis, which requires the body to expend more energy (calories) in order to digest food. At the same time, protein helps ward off muscle loss that can result from a low-calorie diet, which makes certain protein foods beneficial for weight loss.

In other words, when trying to figure out how to lose weight fast, high-protein foods need to be part of the formula.

3. Stabilizes Blood Sugar Levels

Insulin is a hormone that’s required for carbohydrates, fat and protein to be metabolized. However, carbohydrates require much more insulin than fat or protein.

The major determinate of blood sugar levels is the glycemic index response from the foods you eat, so while eating high-carb and high-sugar foods results in fluctuations in blood sugar levels, eating high-protein foods does the opposite.

Eating foods with protein has a minimal effect on blood glucose levels and can, in fact, slow down the absorption of sugar during a meal. This means a low-carb, high-protein diet can help prevent spikes in blood glucose, which is especially important for preventing type 2 diabetes, balancing energy levels, and keeping your appetite and mood in check.

4. Improves Your Mood

Certain amino acids from high-protein foods are needed to balance hormones naturally, control your mood and act as a natural treatment for anxiety. According to studies, proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin that calm us and keep our outlook positive.

Many people who are lacking in key amino acids start experiencing weakness, moodiness, and increased anxiety or signs of depression for this reason. Because protein helps stabilize glucose in your blood, it also prevents mood changes, irritability and cravings that can occur due to fluctuating blood sugar levels.

5. Promotes Healthy Brain Function and Learning

Proteins are needed to make enzymes, hormones and neurotransmitters that are critical for cognitive function. As your mother may have told you when you were a kid, eating a healthy breakfast sets the tone for the day and prepares you to learn and remember information.

The brain requires a steady supply of amino acids in order to keep concentration, focus and energy levels up. Studies show that when amino acid deprivation takes place, learning and coordination suffers, but once all necessary amino acids are reintroduced into the diet, learning and motor skills improve.

6. Helps Maintain Strong Bones

Many studies now show that a positive association exists between eating more foods with protein and better bone health.  The effects of protein on bones also relate to the specific high-protein foods eaten and intake of important bone-building nutrients like calcium and magnesium.

A diet high in protein from whole, nutrient-rich foods can help heal broken bones and prevent bone weakness, fractures and even osteoporosis by increasing calcium absorption and helping with bone metabolism.

Recent studies on the elderly in the U.S. show that the greatest bone losses occur in people with low protein intake of 16–50 grams per day. It’s believed that when someone eats a low level of protein, insulin-like growth factor production is reduced, which in turn has a negative effect on calcium and phosphate metabolism in the bones and bone formation.

7. Protects Heart Health

Some studies show that an inverse relationship between protein intake and risk of heart disease has been observed in adults, as higher protein diets appear to be one of the natural remedies for high blood pressure. Also, substituting carbohydrate foods with protein results in lower LDL “bad” cholesterol and triglyceride levels.

One reason this might be true is because higher protein diets balance blood sugar and tend to help prevent other heart disease-related causes, including obesity and diabetes.

8. Slows Aging and Promotes Longevity

One of the key roles of high-protein foods is helping the body synthesize glutathione, often called the “master antioxidant.” Glutathione is stored within our own cells and helps us detox and reduce carcinogens that age us.

Animal and human studies both show that adequate protein intake is crucial for the maintenance of glutathione and helps the body stay in a state of balanced “homeostasis.”

Glutathione deficiency contributes to oxidative stress, which plays a key role in age-related diseases like Alzheimer’s disease, Parkinson’s disease, liver disease, cystic fibrosis, sickle cell anemia, cancer and viral infections.

Research shows that diets that include enough foods that are high in protein can help treat muscle loss due to aging (called sarcopenia). A diet that has adequate levels of protein helps slow the aging process by keeping muscle mass intact, supporting strong bones, and maintaining high cognitive and immune function.

In the elderly, amino acid deficiencies can potentially lead to eye problems like cataracts, heart problems, muscle loss, weakness and mood changes.

As you age, your body is less capable of synthesizing amino acids on its own, which is one reason why the amount of muscle you have tends to decrease over the years while fat accumulates. This makes it even more important for you to eat plenty of protein-rich foods to support not only a healthy body weight, but to keep your memory sharp, energy up, and strength and balance in place.

Related: Threonine: The Amino Acid Needed for Collagen Production

Protein for Vegans/Vegetarians

You don’t have to eat meat or animal products to follow a high-protein diet. There are actually plenty of plant foods high in protein, such as nuts and seeds.

For those of you on a vegetarian or vegan diet, focus on these vegan high-protein foods to increase your consumption:

• tempeh
• lentils
• beans (black beans, lima beans, pinto beans, chickpeas)
• nuts (almonds, peanuts, pistachios, cashews)
• nut butter (almond butter, cashew butter, sunflower seed butter)
• brown rice
• oats
• quinoa
• seeds (chia seeds, flaxseeds, pumpkin seeds, hemp seeds)
• leafy greens (spinach, kale)

Related: Halloumi: Why You Should Try This Unique, Protein-Rich Grilling Cheese

How Much Protein Per Day?

We all need a different level of protein based on our exact needs. For example, your body weight, gender, age, and level of activity or exercise all determine how much protein is best for you.

Before determining your macronutrient needs and how many grams of protein per day, it’s important to figure out how many calories you should aim for 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. You can also use our calorie calculator.

There are also some health conditions that require people to either eat more or less protein-rich foods than the average person. And athletes need to eat even more foods for energy and performance, including plenty of quality protein.

That said, there are some general protein guidelines that can serve as a good recommendation to aim for each day. According to the U.S. Department of Agriculture, the recommended daily intake of protein for adults who are at an average weight and activity level is:

• 56 grams per day for men
• 46 grams per day for women

In my opinion, the amounts above are the minimum protein intake you should aim for each day, assuming you are otherwise healthy and are moderately active.

More ideally, I advise that you try to make protein at least 20 to 30 percent of your calories per day. That equates to about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram.

You can start by making about 30 percent of your plate a high-quality source of protein at every meal. This ensures you eat enough throughout the day to meet your needs and prevents you from overeating carbs and junk foods.

It’s best to eat small amounts of protein throughout the day instead of a very large serving only once or twice. This gives your body the right amount of protein it needs at any given time, since only so much can be utilized at once. (The rest is stored as fat or eliminated.)

Because your body cannot store protein, eating it throughout the day is the surest way to balance your blood sugar levels, ward off hunger and support your metabolism. This is especially important around the time of exercise when protein-rich pre-workout snacks can go a long way.

Related: What Is Protein Coffee? Benefits + How to Make It

High-Protein Diet Guidelines

If you seek to follow a high-protein diet, the general rule that I like to follow for consuming protein is eating around 30 percent of your body weight in grams of protein per day. That means about 0.75 grams of protein per pound of body weight, or 1.6 grams per kilogram. So if you weigh 160 pounds, you should be consuming about 120 grams per day.

In fact, studies indicate that diets that average around 0.75 grams of protein per pound, or 1.6 grams per kilogram, can increase weight as well as fat loss, improve body composition and even preserve muscle during the weight loss period.

An easy way to wrap your head around consuming enough protein in one day is to divide the amount of grams you want to eat by the number of meals you consume. If you eat three meals every day and an afternoon snack and want to consume 120 grams of protein, then that’s about 30 grams of protein per meal/snack.

Now break that down even further — 25 grams of protein is about a three-ounce serving (about the size of a deck of cards) of grass-fed beef, organic chicken or wild-caught salmon. Combine your meat with a serving of beans and you have plenty of protein sources in your meal already. Equally, most protein powders average around 20 grams of protein per serving, and a protein shake makes for a great snack or breakfast.

Even leafy greens or vegetables like broccoli and Brussels sprouts contain some protein, so adding these vegetables and raw cheese to an omelet is another great way to consume over 30 grams of protein per meal.

To address your mid-day hunger and hit your protein intake goals, there are plenty of high-protein snacks that you can turn to. Examples of protein-rich snacks include black bean hummus, yogurt bites, deviled eggs and even cashew butter chocolate chip cookies.

Risks and Side Effects

Some people are concerned that kidney or liver function can suffer when their diets are too high in protein. However, there isn’t much evidence that a well-rounded diet that has moderate to high levels of high-quality protein will cause problems in otherwise healthy people.

Similarly, as mentioned earlier, protein seems to help with bone and heart health.

That said, eating very high levels of protein is correlated with some health risks in certain instances.

What happens when you eat too much protein? Eating more calories in general than your body can use, whether from sources of protein or another source, will not result in better health and will contribute to weight gain.

Very high protein might also lead to digestive problems like constipation, changes in blood sugar levels, and possibly bacteria and yeast growth in the gut.

Neglecting other nutrients and eating a large sum of protein can also put stress on your organs while they work to balance your body’s pH level (since animal foods can be acidic in nature) — plus proteins make your body remove more nitrogen waste products from your blood.

Of course, eating a well-rounded diet that’s varied in terms of foods is important for optimal health. Just like you wouldn’t want to consume large amounts of sodium, you’ll find do not want to overcome any food, even high-protein foods.

To sum it up, protein plays a big part in a healthy diet, but quality is key — plus you don’t want to simply load up on high-protein foods all day long without eating enough vegetables, fruit and healthy fats.

The post High Protein Diet Benefits for Muscle Building & Fat Loss appeared first on Dr. Axe.

Notice how in recent years there’s been a growing trend toward eating more “whole foods,” while avoiding things that commonly cause allergies, sensitives, sugar cravings and weight gain? Even many big-name supermarket chains are making a serious effort to clean up store shelves and remove suspicious ingredients from products — such as trans fats, for example. This movement has been nicknamed “clean eating,” which basically means eating foods as close to their natural state as possible.

Practicing clean and mindful eating is a powerful alternative to the unhealthy, detrimental fad diets many have grown accustomed to. It’s also a great way to detox your body. So what is clean eating exactly, and how do you do it? Let’s find out.

What Is Clean Eating?

New to eating clean? It’s a lot like eating the “healing diet” that Dr. Axe has been prescribing for years — considering it eliminates or reduces processed products, food irritants and allergens.

Instead, it focuses on quality ingredients that supply essential nutrients and emphasizes cooking more nutritious recipes at home.

Most clean eating programs have these main goals in mind:

• Decrease inflammation — Inflammation has been linked to nearly every chronic disease there is, since it damages healthy cells, arterial walls, joints, brain tissue and the digestive tract. By reducing inflammation, your body is better able to heal from any disease and prevent future diseases frm forming. This is exactly why you want to add lots of anti-inflammatory foods (like vegetables, fruits, nuts, seeds, ancient grains, healthy fats and clean protein) to your clean eating meal plan.
• Help lower acidity and alkalize the body — Your body has an optimal pH range that it fights hard to maintain, but acidic foods (like soda, processed meats and refined grain products) make your body less alkaline than it likes to be. All diseases thrive in an acidic environment, which is why the alkaline diet is ideal for protecting your body from the effects of aging and a poor lifestyle.
• Better control blood sugar (glucose) levels — The level of sugar you consume impacts metabolic and hormonal functions, including how you store body fat and the level of stress hormones you produce. You can help manage your weight with clean eating by skipping refined carbohydrates and sugary foods or beverages. That’s because clean eating balances blood glucose levels, allowing insulin receptors to work correctly and producing enough satiety hormones (like leptin) to maintain a healthy body weight.
• Remove toxins and artificial ingredients — Toxicity in our environment has been linked to obesity, hormonal imbalances and autoimmune diseases. We acquire toxins from low-quality animal products, produce sprayed with pesticide chemicals and all sorts of refined foods high in artificial ingredients.
• Provide optimum nutrients — Nutritional deficiencies are common today since a large percentage of the food supply is processed and stripped of natural vitamins, minerals, antioxidants and enzymes. Including more fresh, real ingredients in your diet helps fight oxidative stress, slow the aging process, improve mental capacity and increase energy levels.

Benefits:

One of the major upsides of eating clean is that inflammatory, processed products are greatly reduced, while all sorts of real and mostly fresh/raw foods are encouraged.

Unfortunately in America today, many of the foods we eat are highly processed or genetically modified, so any diet that recommends you eat more natural ingredients is a major step in the right direction.

Processed foods tend to be irritating and hard to digest, since they can damage the delicate lining of your digestive tract. Any people dealing with allergies, heart disease or cardiovascular issues, arthritis, digestive dysfunction, insomnia, depression, or anxiety — basically all forms of chronic disease — owe it to themselves to eat cleanly.

Not only does eating clean help reverse symptoms of most lifestyle or inflammation-related diseases, but it can also be empowering, making you feel more energetic, self-confident, upbeat and calm.

Related: How to Use a Food Journal to Benefit Healthy Eating Decisions

How to Follow: Foods to Eat/Avoid

How do you begin clean eating? While this way of eating means different things to different people, some basic principles apply to just about everyone.

A clean eating meal plan consists of eating mostly plant-based, fresh foods (especially vegetables and some fruit), along with adequate amounts of quality protein and healthy fats.

Some people might associate clean eating with being “plant-based” or even vegetarian/vegan, but this isn’t necessarily true. It’s not about eliminating animal foods and only eating plant foods; it’s about creating balance and choosing the best quality you can.

Dr. Axe personally recommends about equal amounts (30 percent each or so) of clean protein sources, healthy fats and low-glycemic carbohydrates in the forms of fruits and vegetables.

Foods to Include:

• 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:

• 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.

If a clean eating meal plan sounds far removed from how you currently eat, here are three steps you can take to get started:

1. Switch Up Your Fats

Work on removing “bad fats” and replacing them with nourishing “good fats.” This means choosing products that are free of hydrogenated (trans fats) and partially hydrogenated oils as much as possible, which is pretty easy to do if you cook with real fats at home and avoid packaged products or fried foods most of the time.

In addition to nixing trans fats, skip refined vegetable oils (including soybean oil, canola oil, sunflower and safflower oil), and instead use healthy fats like coconut oil, real olive oil or grass-fed butter when cooking.

2. Focus on High-Quality Animal Products

If you eat a lot of animal proteins (meat, poultry, eggs, fish, dairy), you want to make sure you focus on purchasing the best-quality products you can. Many studies have linked factory farmed meats and commercial dairy with inflammation, cancer and heart disease.

Opt for proteins that are grass-fed, pasture-raised, cage-free and wild-caught. This ensures you consume plenty of healthy fats such as omega-3s. Plus, there’s also concern over accumulation of pesticides, herbicides, antibiotics and hormones in conventional meats and other animal foods.

If you can find it hard to digest dairy, try raw dairy products, such as yogurt or kefir, which are probiotic foods and immune system boosters.

3. Remove Added Sugar and Make Your Grains Whole

Refined sugars and refined grain products make up a growing percentage of most people’s calories today. That’s a big problem, considering high-glycemic or refined sugars cause elevated glucose levels and contribute to insulin resistance, leading to weight gain, premature aging and degenerative diseases.

On top of that, refined sugary foods are usually “empty calories,” providing little nutrition, and many even contain antinutrients that hinder your ability to absorb nutrients like vitamins and minerals. Even many gluten-free foods can lack nutrients, so don’t necessarily fall for marketing claims on packaged foods.

Check ingredient labels carefully for added sugar (which can be listed under dozens of different names), and make your grains “ancient” and 100 percent whole.

Limit snacks and drinks that spike blood sugar most, which includes most cereals, sweetened drinks like juice or soda, white rice, white pasta, and white bread. We also get a lot of added sugar from sneaky sources like condiments, canned soups or sauces, lunch meats, pizza, “natural” fruit drinks, etc.

Wondering what to eat instead? Emphasize low-glycemic carbohydrates in the forms of fruits and vegetables, plus 100 percent (ideally sprouted) grains, which have high amounts of fiber, enzymes, vitamins, minerals and antioxidants.

Fiber in whole grains and plant foods helps slow the absorption of sugar into the bloodstream, keeps you fuller, improves energy levels, and supports gut and heart health.

Related: Food Waste Study: The Staggering Amount of Uneaten Food in the U.S.

Sample Clean Eating Meal Plan

What can I eat in a day of clean eating? Here’s an example of meals that include some of the best clean eating foods:

Breakfasts:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Avocado Toast 5 Ways
• Crustless Spinach Quiche

Lunches:

• Tuscan White Bean Soup
• Cauliflower Pizza
• Curried Turkey Salad
• Fish Tacos

Snacks:

• Gluten-free Banana Bread
• Chia Seed Pudding

Dinners:

• Grilled Honey Glazed Salmon
• Butternut Squash Ravioli
• Slow Cooker Chicken and Rice

Risks and Side Effects

In recent years, there’s been a growing concern over people who strictly eat clean to the point that it becomes obsessive and unhealthy. This has been termed “orthorexia,” a condition in which a clean eater takes things too far and starts experiencing high amounts of stress and preoccupation over his or her diet.

As the National Eating Disorder Foundation puts it, orthorexia is a fixation on righteous eating that “starts out as an innocent attempt to eat more healthfully, but causes othorexics to become fixated on food quality and purity. They become consumed with what and how much to eat, and how to deal with slip-ups … Self-esteem becomes wrapped up in the purity of orthorexics’ diet.”

There’s no doubt that a healthy diet is important for your health, but the amount of anxiety some people experience over making the perfect food choice all the time can really backfire.

If you notice yourself spending more and more time researching or picking out foods at the grocery store, becoming anxious when eating out at restaurants with friends or struggling to find foods that fit your growing criteria of what’s considered “healthy,” you might be developing orthorexia and should consider speaking with a professional.

Conclusion

• Clean eating basically means eating foods as close to their natural state as possible as part of a clean eating meal plan.
• This approach can help decrease inflammation, lower acidity and alkalize the body, better control blood sugar levels, remove toxins and artificial ingredients, and provide optimum nutrients.
• What are clean eating foods? Aim to eat a variety of fresh, plant-based produce and ingredients along with adequate amounts of quality protein and healthy fats (such as fish, grass-fed meat, free range eggs, olive oil, nuts and seeds).
• Here are three steps you can take to dramatically help improve your nutrient intake and lower your toxin exposure: Switch up your fats to get more good fats and less bad fats, focus on high-quality animal products, remove added sugar, and make your grains whole.

The post Clean Eating Meal Plan: Improve Your Diet & Health appeared first on Dr. Axe.

The keto diet remains popular because, not only does it allow you to load up on many of the high-fat, flavorful foods that are restricted on other diets, but it’s also filling, easy to follow and doesn’t require you to start meticulously counting calories or tracking your intake.

But what about a vegan keto diet? Is that even possible?

As a diet that’s high in fat and low in carbs — a staple in many plant-based diets — it can be difficult to adapt the ketogenic diet to a vegan or vegetarian lifestyle. By making a few simple switches, however, you can reap the benefits of going keto while still enjoying a well-planned, plant-based diet.

What Is Keto?

Although it’s just recently entered the limelight in the past few years, the ketogenic diet actually has a pretty extensive history that stretches back for centuries. Since at least 500 B.C., fasting has been used as a natural method to treat epilepsy. In the 1920s, the ketogenic diet was developed as a way to mimic the effects of fasting and aid in the treatment of seizures in children.

Since then, there has been a slew of new research showing that the ketogenic diet may be therapeutic for many conditions, including cancer, diabetes, acne, neurological conditions, heart disease and obesity.

So how does it work? Severely restricting your intake of carbs deprives your body of glucose, which is the primary source of fuel for the cells. Instead, your body starts burning up fat to provide extra energy, which can result in a number of potential benefits to your health.

Not only that, but increasing your intake of healthy fats and protein while reducing your intake of empty carbs can help ensure that you’re getting all of the essential nutrients that you need with none of the added ingredients and chemicals that you don’t. Studies have also shown that a higher intake of fat and protein can suppress your appetite and lower levels of ghrelin, the hunger hormone, more effectively than carbohydrates.

What Is a Vegan Keto Diet?

Although swapping out the animal products and meat can make the ketogenic diet slightly more challenging, it’s far from impossible to follow a vegan or vegetarian keto diet.

Just like on a standard keto diet, the key is to trade in your starchy veggies for low-carb vegan keto diet foods and also be sure to get in a hearty dose of healthy fats and protein. By cutting down on your intake of carbohydrates, your body is forced to start burning up fats to use for fuel instead of sugar, putting you into a metabolic state known as ketosis and allowing the health benefits to start racking up.

Most ketogenic diet plans emphasize the consumption of animal-based products such as grass-fed butter and unprocessed meats, which can make it hard if you’re trying to cut back on your intake of these foods or follow a vegan diet. Fortunately, however, there are also plenty of other high-fat, plant-based choices available for you to choose from as well.

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

Vegan Keto Diet Plan

The health benefits of vegan are well-documented; in fact, cutting meat out of your diet has been linked to many health benefits, including a reduced risk of cancer and heart disease. Plus, just like regular keto, vegan keto results in some pretty impressive benefits as well, ranging from increased weight loss to improved heart health.

On a vegan keto diet, healthy plant-based fats, protein foods and non-starchy vegetables should make up the bulk of your diet while high-carb foods should be consumed in moderation.

Luckily, there are limitless plant-based options for you to include in your diet, which makes following a low-carb vegan diet simple. You can also easily incorporate some nutritious and keto-friendly vegan foods into your favorite keto recipes and dishes to help fit them into your diet.

Walnuts, for instance, can be a delicious high-protein and high-fat addition to raw walnut tacos while whipping up a keto smoothie can be a great way to squeeze some extra servings of fat into your vegan keto breakfast.

Rules to Follow

Wondering how to get started? Here are a few simple guidelines that can make it much easier to navigate your way through a healthy vegan keto diet:

• A vegan keto diet should not include any meat or animal products, including dairy, honey or eggs.
• The standard keto diet should consist of about 75 percent of calories from fat, 20 percent from protein and just 5 percent from carbohydrates.
• On a less restrictive modified keto diet, fat should make up about 40 percent of calories and 30 percent of calories should come from proteins and carbs, respectively.
• For most people, 30–50 grams of net carbs daily is enough to stay in ketosis. Net carbs are calculated by subtracting the grams of keto friendly fiber consumed from the amount of total carbohydrates.
• Reduce your intake of high-carb foods such as high-sugar fruits, starchy vegetables, legumes, sugar and grains.
• Include plenty of low-carb, nutrient-dense foods in your diet instead. Nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats and fermented foods are all excellent choices on a plant-based keto diet.
• Be sure to eat plenty of plant-based proteins, such as tempeh, natto, nutritional yeast, spirulina, nuts and seeds.
• Additionally, consume a good amount of healthy plant-based fats such as avocados, coconut milk and coconut oil.

Vegan Keto Diet Food List

Next time you stop by the grocery store, make sure you keep this list of high-fat low-carb foods on hand. As you can expect, it’s different than a standard ketogenic diet food list. Being properly prepared and aware of what foods you can eat will make it easier than ever to follow a vegan keto diet or even a raw vegan ketogenic diet.

Non-Starchy Vegetables:

• Leafy greens
• Asparagus
• Carrots
• Cauliflower
• Onions
• Celery
• Eggplant
• Mushrooms
• Peppers
• Tomatoes
• Turnips
• Cucumbers
• Beets
• Brussels sprouts
• Artichokes

Low-Sugar Fruits:

• Blackberries
• Strawberries
• Raspberries
• Cherries
• Oranges
• Apples
• Plums

Plant-Based Proteins:

• Tempeh
• Nuts
• Seeds
• Spirulina
• Nutritional yeast
• Natto

Healthy Fats:

• Avocados
• Nuts
• Seeds
• Coconut oil
• MCT oil
• Olive oil
• Palm oil

Precautions

The ketogenic diet is a high-fat diet, but it’s crucial to be smart about what types of fat you’re including. Filling up on fatty foods like processed faux meats may help you hit your goals for fat intake, but they can also negate the potential health-promoting properties of the ketogenic diet, so make sure you’re opting for more healthy keto friendly fats instead.

Additionally, although following a plant-based keto diet can come with a multitude of health benefits, a poorly planned vegan keto diet can actually increase your risk of nutritional deficiencies.

To maximize the health of your diet, include a good variety of nutrient-dense foods as well as plenty of plant-based protein foods. If you have any concerns, consider consulting with a doctor or dietitian to find what may work best for you.

Final Thoughts

• The ketogenic diet has been associated with numerous health benefits, including a reduced risk of chronic disease and weight loss.
• It can be challenging to follow a plant-based keto diet, but there are plenty of options for nutritious foods that can be included to make it easier.
• Low-sugar fruits, non-starchy vegetables, healthy fats, fermented foods, nuts and seeds are all healthy foods that should be staples on a plant-based keto diet.
• Be sure to include a good variety of nutrient-dense foods to maximize the health of your diet and minimize your risk of nutritional deficiencies.

The post Vegan Keto Diet Plan, Benefits & Best Foods appeared first on Dr. Axe.

It’s not often that the government of a country joins forces with a well-known restauranteur to develop and promote an eating plan that’s intended to improve public health. That’s exactly what happened in Denmark recently with the “Nordic diet.”

U.S News ranked the Nordic diet as the No. 10 best overall diet for 2022. So what is the Nordic diet, and how does it differ in terms of health benefits from the praised Mediterranean diet?

The Nordic diet meal plan is a fresh perspective on healthy Nordic and Scandinavian cuisines, which include nutrient-rich foods like fish, vegetables and whole grain breads. It has many things in common with the Mediterranean diet, but the food choices differ if you choose to follow a traditional Danish diet — such as one that includes ingredients like elk meat, herring fish, Icelandic yogurt, lingonberries, rutabaga and whole grain crisp breads.

Not only can following this diet improve your nutrient intake, but it might even have benefits for mental health, since it emphasizes eating mindfully among family and friends.

What Is the Nordic Diet?

The Nordic diet is a health-promoting plan based on local, fresh foods in season, with an emphasis on sustainability.

The diet was created by researchers at Denmark’s University of Copenhagen, along with the co-founder of the popular Danish restaurant called NOMA, which has earned the title of the “best restaurant in the world” by certain critics. It’s also sometimes referred to as the new Nordic diet (NND).

The Nordic diet’s main principles are described below:

• Emphasize fresh fruits and vegetables. Eat a variety every day, ideally those that are grown locally and are in-season.
• Choose whole grains over refined grains.
• Eat fish and seafood regularly. Choose fish over meat in most cases.
• When meat is eaten, which should be in small amounts, opt for grass-fed meats. Also eat plenty of plant proteins.
• Buy organic foods as much as possible, especially fresh plant foods.
• Avoid processed foods made with added sugar and other additives.
• Cook more often at home, and enjoy meals in relaxed settings with other people.
• Try to help protect the environment by eating a “climatarian diet,” including by buying less foods in packages and less factory-farm-raised meat.

Potential Benefits

1. High in Disease-Fighting Antioxidants, Vitamins and Minerals

Studies suggest that people eating the new Nordic diet consume greater amounts of essential nutrients, especially from increased intake of plant foods, compared to those eating standard a Danish diet (which is similar to a standard American diet).

By eating more nutrient-rich and anti-inflammatory foods, including those high in fiber and polyphenol antioxidants, people following the NND benefit from greater protection against health issues like high blood pressure and obesity.

In one six-week intervention study, the NND helped improve blood lipids and insulin sensitivity compared to a control group. Another study found that NND adherence lowered total mortality risk.

Researchers now describe the NND as “a healthy and attractive alternative to the regional Mediterranean diet or DASH diet.”

2. Can Be Low Glycemic, Which Supports Metabolic Health

Creators of the Nordic diet recommend aiming for a generally low glycemic diet, meaning one that’s high in protein, fiber and healthy fats but low in sugar and processed grains.

This way of eating — such as focusing on protein-rich foods and veggies with every meal — can help make you feel satisfied for longer, so you eat less calories overall and experience less cravings for junk foods.

To do this, make about half your plate fresh produce, about a quarter of your plate a source of protein, and the remainder some type of whole grains or healthy fats, such as nuts and seeds. If you really want to keep the glycemic score of your diet down, consume twice as much protein grams per meal than grams of carbs (for example, 30 grams of protein and 15 grams net carbs).

Sticking to a moderately low glycemic index diet can help support healthy blood glucose (sugar) levels and improve insulin sensitivity, which are critical for metabolic health and preventing weight gain. A whole foods diet also helps reduce inflammation and lowers your risk for many chronic diseases, such as type 2 diabetes, heart disease, obesity and others.

One study published in 2018 in the British Journal of Nutrition found that adults following the Nordic diet were able to maintain a healthy weight and/or lose weight over a seven-year period.

3. Fish/Seafood Supplies Omega-3s and Protein

As opposed to eating lots of meat and dairy products, this diet includes more fish as a healthy protein source, including herring, salmon, mackerel and sardines. These foods provide healthy omega-3 fatty acids that can help manage inflammation and support cardiovascular health.

Sustainable types of fish are also better for the environment compared to beef and certain other types of meats.

4. Good for the Environment

The Nordic diet encourages people to shop for ingredients that are grown locally and seasonally, such as at local farmers markets, fisheries, and small grocery stores or health food stores that sell organic produce. Dining out at farm-to-table restaurants is another way to support your local economy and eat more nutritious meals.

Aside from buying fresh, local foods that require less resources to package and ship, the Nordic diet supports the planet by encouraging more sustainable food choices, such as proteins like sardines and legumes as opposed to factory-farm beef (which produces the most destructive greenhouse gas emissions of any food).

As an article written by Harvard Health Publishing explains, “plant-based diets use fewer natural resources (such as water and fossil fuels) and create less pollution than meat-heavy diets. In addition, eating locally-produced foods also reduces energy consumption and food waste.”

5. Emphasizes the Social Aspect of Meals

Experts on the Nordic diet recommend setting aside about one hour every day to cook homemade meals. This might not seem practical for most busy families, but if you can find the time to cook more, it can have big payoffs.

Preparing and sitting down to homemade meals, especially if eating with others, is associated with higher nutrient intake, lower calorie intake (which can lead to easier weight management) and potentially even improved mental health, since sharing meals is a bonding experience.

Aim to eat while undistracted so you can pay attention and get the most enjoyment from the meal. Also focus on eating until you’re no longer hungry but not to the point of being overly full.

How to Follow: Food List to Eat and Avoid

You don’t necessarily have to seek out specific Nordic or Danish foods to follow this diet. Instead, the big idea is to “return to nature” and eat whole foods that are locally grown, fresh, seasonal and unprocessed.

Nordic Diet Food List (What to Eat)

• All types of vegetables (organic, in-season and locally grown if possible): root veggies like turnips, onions, radishes, carrots, cabbage, wild mushrooms, tomatoes, leafy greens, broccoli, cucumbers, etc.
• Herbs and spices, such as garlic, turmeric and ginger
• All types of fruits (organic, in-season and locally grown if possible): lingonberries, strawberries, blueberries, pears, rutabaga, etc.
• Fish/seafood, including herring/white fish, salmon, sardines and mackerel
• Whole grains, such as dark whole grain breads made with rye or traditional pumpernickel or sourdough bread that is fermented; steel cut oats are also a popular ingredient
• Grass-fed meats, such as small amounts of elk, beef, veal or pork
• Healthy fats, like olive oil, rapeseed oil, nuts and seeds, such as chia and flax
• Unsweetened, organic dairy products, including Icelandic yogurt
• Free-range eggs
• Beans and legumes, such as lentils, chickpeas and tofu

What Can You Not Eat on the Nordic Diet?

• Sugary beverages
• Snacks made with added sugar
• Refined white breads and other processed carbs, such as pasta
• Low-quality meat, such as processed meats, cured meats and cold cuts
• Most packaged and processed goods, including desserts and low-quality dairy products

Recipes/Sample Meal Plan

As mentioned above, a typical NND plate includes plenty of fresh veggies and/or fruit, plus a source of protein and some healthy fats. Whole grains can also be included, but stay away from sugary, processed grains.

Here’s an example of a Nordic diet meal plan:

Breakfasts:

• 2 eggs with cooked greens and stewed tomatoes, served with side of fruit or sourdough bread
• Unsweetened yogurt with berries and chia seeds, plus optional steel cut oats on the side

Lunches:

• Salmon served over large salad, with cut up veggies and olive oil dressing
• Bean and vegetable soup with whole grain bread

Dinners:

• Small portion of pork tenderloin or beef with side salad, steamed veggies and whole grains
• Fish, such as herring, serve with roasted root veggies and pumpernickel bread

Snacks:

• Low-GI toast or crisp bread with fresh fruit or nuts
• Yogurt with fruit

Recipes to Try:

• 20 Baked Fish Recipes
• Stuffed Mushroom Recipe
• Apple Cinnamon Baked Oats Recipe
• Salmon Patties Recipe
• Baked Vegetable Fries Recipe

Risks and Side Effects

Generally speaking, this NND diet is very safe for people of all ages to follow. If you have a history of chronic disease and take medications, it’s best to get your doctor’s opinion before altering your diet or starting a new protocol.

That being said, there are little risks associated with this plan, assuming you aim for balanced meals that include a variety of food groups.

Conclusion

• The new Nordic diet is a healthy eating plan that emphasizes local, nutrient-rich foods that are also sustainable.
• A Nordic diet menu includes foods like local and seasonal vegetables, whole grains, fish, nuts, seeds, legumes, and small amounts of dairy and grass-fed meats.
• Benefits of this plan include protection against weight gain, diabetes, high blood pressure, heart disease and more. It’s also good for the environment, as it encourages more plant proteins ands stainable fish, and it can support the local economy, too.

The post What Is the Nordic Diet? Benefits, Meal Plan & What You Can Eat appeared first on Dr. Axe.

We’ve all been told time and time again that food is medicine, and it has the ability to alter our health and functional capacity. However, factors regarding what, how and when to eat for optimal health are still somewhat controversial subjects, along with what the best longevity diet is.

We can learn from the blue zones that certain dietary guidelines can have a major impact on your life span, but how do we make the knowledge work for the modern American adult?

Recently, researchers used information gathered for over a century to define a “longevity diet,” or approach to eating that leads to a longer, healthier life. What they found was that eating certain foods, and avoiding others, can increase life span by 10.7 years in women and 13 years in men, if started at age 20. If started at 60 years old, the longevity diet can increase life expectancy by eight years, according to the study.

Study Findings: Longevity Diet Findings

An analysis of studies published in April 2022 in the journal Cell focuses on pinpointing nutrition strategies that have been shown to delay aging or prevent disease. Based on the information collected, researchers defined a longevity diet that may optimize life span and health span in humans.

The study concluded that following these dietary guidelines would be a valuable complement to standard health care and can be taken as a preventative measure to avoid morbidity and sustain health into advanced age.

According to researchers, here are the guidelines of the longevity diet:

• Mid-high complex carbohydrate consumption. High complex carb consumption among adults without obesity or insulin resistance will reduce frailty, particularly among the elderly, and provide energy.
• Low but sufficient protein intake that is mostly plant- or fish-based. Protein intake consisting mostly of legumes is ideal, as they contain low content of methionine and other amino acids, which contribute to the reduction of pro-aging activity. Red and processed meats should be reduced or avoided.
• Fat consumption should make up 30 percent of energy. This includes healthy, plant-based fats, including nuts.
• Intermittent fasting. A 12- to 13-hour daily intermittent fasting period is recommended.

How to Eat for Longevity

Study researchers pinpointed a set of dietary principles that, based on data, lead to a longer life span. As opposed to a dietary plan, they noted that, more generally, eating a diet rich in complex carbohydrates and lower in protein is ideal.

When it comes to specific food choices, this can look different for different cultures or even preferences, but here’s some starting points for how to eat for longevity, based on this recent study:

1. Complex carbohydrates make up most of your diet, especially whole grains: Barley, amaranth, brown rice, buckwheat, quinoa, farro, millet, oats, spelt and teff.
2. Moderate-low protein intake, especially plant-based protein: Lentils, green peas, quinoa, chickpeas, hemp seeds, pumpkin seeds and nutritional yeast. For meat protein, wild-caught fish is recommended.
3. Moderate-low healthy fats: Avocado, extra-virgin olive oil, coconut oil, and nuts and seeds.

In addition to these foods for extending life, nutrient-dense fruits and vegetables provide disease-fighting antioxidants. Some great examples include leafy greens, berries, garlic, onions, herbs and spices.

Avoiding certain foods is also part of the longevity diet, especially red and processed meats. Reducing or avoiding high-sugar foods, products made with artificial ingredients and packaged items is recommended.

What about other natural life extenders? We know that lifestyle changes, like spending more time outdoors, increasing physical activity, engaging in social relationships and spreading kindness, are also effective in increasing life span.

Conclusion

• An analysis of studies published in the journal Cell focuses on defining nutrition strategies that have been shown to delay aging or prevent disease.
• Based on the information collected, researchers suggest a longevity diet that may optimize life span and health span in humans. It includes high complex carbohydrate intake and moderate-low plant- or fish-based protein intake, with moderate-low healthy fat intake.
• Ideal foods, according to the study findings, include whole grains, legumes and nuts, with some wild-fish consumption.
• The longevity diet guidelines also include intermittent fasting for 12–13 hours per day.

The post New Research Defines the ‘Longevity Diet’ Guidelines appeared first on Dr. Axe.

Whether you’re aware of it or not, your diet has an impact on the environment. No matter what type of eating plan you choose to follow — whether the Paleo diet, plant-based or one’s that health-focused, such as the Mediterranean diet — chances are that you’d like your food choices to have positive effects on the planet and climate change. Enter the climatarian diet.

Some who base their food and lifestyle choices on the carbon footprint that they have refer to themselves as “climatarians.”

How do you become a climatarian? One way is by eating sustainable foods and avoiding others, specifically those that have a high carbon footprint and contribute to greenhouse gas emissions.

You might assume that a climatarian diet is a vegan diet, however this isn’t necessarily the case. As covered in more detail below, other important aspects of this approach include eating locally sourced fruits and vegetables and avoiding foods that require far transport or that deplete natural resources.

What Is a Climatarian Diet?

A climatarian diet is one that’s both good for the planet and also good for your health. 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.

According to the New York Times, the name of this diet was first coined around 2015. It’s since gained a larger public following as well as the attention of major food chains in the U.S. and elsewhere, including Chipotle, Subway, Starbucks, Just Salad and Shake Shack.

Climatarians have many things in common with reducetarians, who are committed to eating less red meat and dairy and fewer eggs with the goal of positively impacting the climate crisis.

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

Carbon Footprint of Food

According to many organizations focused on climate change, including the Environmental Protection Agency (EPA), our food choices are one of the main contributors to greenhouse gas emissions, deforestation, depletion of natural resources and other environmental concerns.

For example, findings from recent studies have demonstrated that about one-third (34%) of all man-made greenhouse gas emissions are caused by agriculture and food systems, including growing crops and raising livestock, food distribution, processing methods, and transportation.

Research published in 2021 in the journal Nature Food suggests that an estimated 71% of food system gas emissions come from the use of land for agriculture (such as methane released from livestock), while 32% come from land use changes, such as deforestation and soil degradation. Transportation accounts for about 6% of food’s total climate footprint.

As one professor of civil and environmental engineering explained: “If [a climatarian diet] were reproduced across the population for just one year, it would result in a reduction of greenhouse gas emissions by 106 million metric tons — or the equivalent of one-third of the Paris Climate Agreement targets.”

Climatarian Benefits

What is a climatarian diet beneficial for? Below are some of the positive impacts this diet can have, both for you as an individual and also for the planet as a whole:

1. Encourages Eating Fewer Animal Products

Climatarians aren’t all vegans or vegetarians, but most try to limit the amount of meat they eat, especially beef and lamb, which have a higher carbon footprint compared to chicken, pork and some types of seafood.

The goal doesn’t necessarily have to be to avoid meat or animal proteins all together, but rather to replace some meat with more sustainable options, including plant proteins like beans, legumes and seeds.

2. Helps Cut Down on Greenhouse Gas Emissions

If we all changed our diets, it could lead to a significant decrease in CO2 emissions.

Raising livestock and factory farm red meat production are some of the least climate-friendly food systems, since livestock produce gas emissions that can damage the atmosphere. Plants produce significantly less greenhouse gas emissions and even give back to the planet — plus plants pose less risk of deforestation and destruction of land.

3. Saves Resources

By eating more unprocessed plant foods and foods that are produced locally, a climatarian diet can help reduce the amount of energy, water, fuel and other resources that are used when producing, processing and shipping foods.

Here’s an example: It requires a lot more water to produce a pound of animal protein than it does to produce a pound of plant protein, so by subbing out some meat in your diet for plants, you can save valuable water plus land used to raise livestock.

By shopping for local and seasonal foods you also reduce the need for fuel used to transport foods from far away.

4. Can Improve Your Health

Not only is a climatarian diet beneficial for the Earth, but it’s also a healthy option for you assuming you stick to whole, unprocessed foods.

Studies show that people who consume plenty of plants — especially veggies, fruits, whole grains, beans, nuts and seeds — benefit from a decreased risk of inflammatory, chronic health problems, such as cancer, heart disease, type 2 diabetes and stroke.

The more antioxidants, fiber, vitamins and minerals included in a climatarian diet, the better. The key is to avoid processed vegan foods and packaged items and to choose foods in their natural state. This approach can cut your risk for colorectal, breast, prostate, pancreatic and stomach cancers.

How to Do It (Foods to Eat)

Seasonal, locally produced, organically grown plant foods tend to be best for the environment and planet, although it really depends on how exactly they’re grown.

On the other hand, unsustainable foods that take from the planet and don’t give back include factory farm-raised beef and produce that is grown in mono-crop fields, sprayed with pesticides and then shipped across the globe.

Among the most sustainably produced foods with the lowest greenhouse gas footprints — meaning those included in a climatarian diet— are:

• 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.

In addition to emphasizing the climate-friendly foods above, other climatarian diet lifestyle habits include:

• Eating a variety of foods, including different protein sources (a mix of plants and animal proteins). Studies show that 75% of the food we consume comes from just 12 plant sources and five animal sources, and this lack of variety is hard on the ecosystem.
• Growing your own food if possible, such as by planting a garden in your yard or patio.
• Shopping at local farmers markets, which offer local, seasonal food that doesn’t need to be shipped far.
• Composting waste, which helps build healthy soil and assists in you growing your own food — plus it decreases land pollution. You can also search in your local area for a compost collection company.
• Using less plastic, such as food containers and water bottles, and instead utilizing reusable materials like glass bottles.
• Decreasing food waste by preserving fruits and some veggies by canning them or freezing them.

Foods to Avoid

• Limit beef and lamb, which have the biggest climate footprint. Chicken and pork have less of a negative impact but are still best in moderation. If you do eat beef, opt for beef raised in the United States over beef raised in Brazil or Argentina.
• Limit dairy produced from factory-farm cows, including milk and cheeses, such as mozzarella and cheddar.
• Limit certain types of seafood that are less sustainable, especially farm-raised crustaceans, such as shrimp and lobster and farmed tilapia.
• Some nuts require more resources than others. Almonds and pistachios, which are water-sensitive and hard to grow in places experiencing droughts, are the least climate-friendly.
• Processed foods made with palm oil and sugar, which require lots of resources to create.

Climatarian Sample Menu

It might seem overwhelming to overhaul your diet in favor of plants and organic and grass-fed foods. You can take it one step at a time, slowly replacing unsustainable foods like factory-farm red meat with better choices, such as flax or hemp seeds, chickpeas, lentils, and plenty of veggies.

Here’s an example of what a day of eating a climatarian diet could look like:

Breakfast:

• Rolled oats with seasonal fruit, chia and pumpkin seeds, along with organic, grass-fed yogurt.
• Free-range egg cooked with leafy greens and other seasonal veggies, plus whole grain bread.

Lunch:

• Salad made with seasonal veggies, chickpeas or other beans, a bit of organic cheese, seeds and raisins, and dressing made with olive oil and vinegar.
• Veggie bean burger topped with tomato, greens and your favorite dressing, either served with an organic whole grain bun or on top of salad or grains, such as quinoa.

Dinner:

• Wild-caught salmon served with cooked local veggies and brown rice.
• Whole grain pasta with an anchovy/sardine sauce, olives and veggies.
• Pasture-raised chicken fajitas with veggies and black beans on organic corn tortillas.

Conclusion

• What is a climatarian diet? It’s a healthy, climate-friendly diet that emphasizes foods that are sustainable.
• This diet includes mostly plant-based foods that have a lower environmental impact than foods like beef, diary and some seafood. However, it’s not strictly vegan or vegetarian.
• It’s all about eating low carbon footprint foods like beans, veggies, seasonal fruits, nuts, seeds, and in small amounts eggs, chicken and some seafood.
• Not only does this diet help save resources and produce less greenhouse gas emissions, but it’s good for your health too, slashing your risk for issues like obesity, heart disease, diabetes and some cancers.

The post What Is the Climatarian Diet? Benefits, Meal Plan & More appeared first on Dr. Axe.

Year after year, when experts rank the healthiest eating patterns for the general population to follow, the Mediterranean diet often comes out on top. Now, a new diet called the Southern European Atlantic Diet (SEAD) is proving to be just as beneficial for overall health, even though it includes certain foods that we’re commonly told to avoid.

SEAD is the traditional diet of Northern Portugal and Northwestern Spain, where red meat and pork are eaten somewhat regularly. New research suggests that even though SEAD includes more animal products than a traditional Mediterranean diet, it can be just as protective against heart disease and even early death.

Study Findings: Benefits of Southern European Atlantic Diet

As part of a 2021 study published in the journal BMC Medicine, researchers from Spain studied the association between the Southern European Atlantic Diet and all-cause mortality (death) in Spanish adults.

Data for the study was taken from the Seniors-ENRICA-1 cohort, which included 3,165 adults over the age of 60 who were living in Spain at the time of the study (starting in 2008).

All participants recorded their diets over the course of several years. Foods were grouped into nine categories:

1. fresh fish
2. cod
3. red meat and pork products
4. dairy products
5. legumes and vegetables
6. vegetable soup
7. potatoes
8. whole-grain bread
9. wine

Researchers found that higher adherence to the SEAD was associated with lower levels of some cardiovascular risk factors, reduced risk for myocardial infarction (blockage of blood flow to the heart) and lower all-cause mortality.

Past studies also suggest that eating the SEAD can help promote healthier gut microbiota (tiny microorganisms living in the gut that have many functions for immune support and more) and can lower levels of inflammatory markers and several cardiovascular risk factors.

Based on available research, it’s thought that SEAD may help decrease:

• C-reactive protein levels (a sign of inflammation)
• Total cholesterol and triglycerides
• Risk for suffering from a heart attack
• Insulin resistance
• Blood pressure
• Body mass index (BMI)
• Waist circumference

Overall, the SEAD was shown to be protective against common chronic disease risk factors to a similar magnitude as both the Mediterranean diet and Alternative Healthy Eating Index, which includes nutrient-rich foods such as vegetables, fruits, fish, nuts, seeds and whole grains.

Why is the Southern European Atlantic Diet good for health?

It’s believed that the SEAD is correlated with better health outcomes, especially among older adults, because this eating pattern is associated with:

• Higher intake of antioxidants, vitamins and minerals
• Decreased saturated fat intake
• Increased omega-3 fatty acid intake
• Increased protein intake
• Increased fiber intake
• Low intake of added sugar and sodium
• Avoidance of excess alcohol consumption/binge drinking

Aside from eating a healthy diet, people living in the Southern European Atlantic region also benefit from a good amount of physical activity and strong social networks that can help reduce stress. Eating home-cooked foods that are grown locally, socializing often, getting sunshine exposure year-round and staying physically fit are other ways that these populations seem to ward off diseases throughout older age.

How to Follow It

The SEAD is overall similar to the Mediterranean diet, however there are some differences. Staple foods of the SEAD include:

• Vegetables
• Potatoes
• Fish (especially cod)
• Red meat
• Pork products
• Whole grains, including whole grain bread
• Olive oil
• Wine

Here are some more tips for following the Southern European Atlantic Diet:

• Aim for four or five servings a day of different vegetables, especially those that are seasonal and locally grown. Veggies are great source of disease-fighting antioxidants, vitamins, electrolytes and fiber.
• Eat potatoes that are steamed, broiled or roasted but not fried. These provide fiber, potassium and other nutrients.
• Avoid refined grains and white grain products, but incline whole grains in your meals, such as farro, brown rice, oats, quinoa, buckwheat and amaranth. Whole grains are high in fiber, provide essential minerals, and are associated with a lower risk of diabetes, insulin resistance and heart disease.
• Eat plant proteins, such as nuts, legumes and seeds. These are good sources of prebiotics that aid in gut/digestive health and are also inexpensive and versatile.
• Consume fish several times per week, especially sustainable fish like sardines, anchovies and wild-caught salmon. Fish and seafood provide healthy fatty acids plus protein, which may help reduce your risk of cardiovascular disease, neurological issues and other conditions.
• While small amounts of red meat and pork are included in the SEAD, most studies demonstrate that they don’t seem to be as health-promoting as fish and plant proteins. Eat these meats in moderation, and opt for grass-fed meats over processed/cured meats.
• Make water your beverage of choice, but also enjoy coffee, teas, herbal tea, seltzer and fresh pressed juice. Avoid soda, commercial juices and sugary beverages.
• Wine can be enjoyed in moderation, but stick to one to two glasses per day at most.

Recipes

People living in Portugal and Spain who follow SEAD often eat some combination of vegetables, potatoes (typically in veggie soup), and either fish or meat. Whole grains, cheeses and wine are also included with many meals, especially dinners.

Here are some ideas for using foods from the Southern European Atlantic Diet to make healthy meals at home:

• Fish Taco Recipe
• Cheesy Potatoes Au Gratin With Squash and Zucchini
• Tuna Pasta Salad with Olives and Tomatoes
• Tuscan White Bean Soup

Conclusion

• Findings from a 2021 study and previous studies show that following the Southern European Atlantic Diet is associated with similar health effects as the Mediterranean diet, mainly that it decreases the risk for early death and heart disease.
• The SEAD includes foods such as vegetables, non-fried potatoes, fish, dairy, wine, whole grains, olive oil, and some red meat and pork.
• Because it provides a high amount of antioxidants, omega-3 fatty acids, vitamins, minerals and protein, but little added sugar or sodium, this eating pattern seems to be protective against chronic diseases. Previous research shows it can help promote gut health, lower levels of inflammation, prevent insulin resistance and contribute to a healthy BMI/weight.

The post Southern European Atlantic Diet Benefits for Longevity and Beyond appeared first on Dr. Axe.

When it comes to weight loss, people seem to love super simple diet plans that involve eating only several foods (or even just one!) over and over.

Can you lose weight by just eating boiled eggs? According to certain people’s experiences, yes you can. It’s called the “boiled egg diet” and involves eating about three eggs per day, in addition to a limited number of other foods.

While there certainly are many health benefits of eggs — for example, they’re high in protein, B vitamins and choline — eating them exclusively has pros and cons. This approach can make it easy to remain in a calorie deficit, but it might also cause indigestion, constipation, and low intake of essential vitamins and minerals.

What Is the Boiled Egg Diet?

The boiled egg diet is an eating plan that includes lots of hard boiled eggs, in addition to some other foods.

Two to three eggs daily are usually eaten with breakfast plus lunch or dinner, along with other low-calorie foods like vegetables and some fruits.

The boiled egg diet is essentially a low-calorie, low-carb diet, which means it can help you lose weight, but it’s probably not an eating plan you can stick with for more than a couple weeks.

How to Do It (Meal Plan and Tips)

How does the boiled egg diet work? And perhaps most importantly, how long do you need to follow it?

There are different ways to do this diet, with durations ranging from three to 14 days.

Is a three-day egg diet long enough to cause weight loss? It may be, depending on what else you eat.

Of course, the longer you follow any low-calorie eating plan, the more weight you’ll probably lose. (Learn “how many calories should I eat a day?”)

Here’s what you need to know about following the boiled egg diet plan:

• The most popular approach includes three meals per day, at least two of which include hard-boiled eggs, but no other snacks between meals.
• Eat two eggs every morning for breakfast with vegetables or fruit.
• Lunch should include one egg or another source of lean protein, plus more vegetables.
• Dinner is similar to lunch, with lean protein plus veggies and perhaps more fruit.
• Added sugar, dairy products, grains (even whole grains) and even most added fats are not allowed on the diet.

The bottom line: You’ll be eating two or three eggs every day, so you better really like eggs if you plan to follow this diet!

Lean proteins are a big part of the diet, meaning not only eggs, but also poultry and fish. In some ways, the egg diet is similar to the Paleo diet because it emphasizes protein and vegetables but not many carbs and no added sugar.

Non-starchy veggies are also included in most meals, since they are low in calories but filling — plus they provide lots of antioxidants, vitamins and minerals.

Here are foods that are allowed on the boiled egg diet plan:

• Eggs (usually hard boiled)
• Skinless chicken, turkey and duck
• Fish, such as salmon, halibut, cod, flounder, tuna, etc.
• Pork tenderloin or sirloin
• Non-starchy vegetables of all kinds, especially leafy greens like spinach, kale, Swiss chard, arugula, etc.
• Other veggies, like zucchini, peppers, mushrooms, green beans, broccoli, cauliflower, onions, carrots and tomatoes
• Certain fruits, such as berries, melon, grapefruit, lemons and limes
• Small amounts of olive oil, coconut oil, butter and mayonnaise

Foods that are off-limits on the boiled egg diet include:

• All processed foods
• Foods with added sugar
• Sweetened beverages
• Dairy products
• Starchy vegetables, including potatoes, corn, beans, peas and legumes
• Some fruits, such as bananas, pineapple, mango and all dried fruits

Benefits

What are the benefits of eating lots of eggs? For example, how much protein is in an egg, and does this help with fat loss?

One advantage that the egg diet has is that it’s high in both protein, from things like eggs, poultry and fish, and also fiber from vegetables and some fruits.

High-protein diets are known for being filling and often effective for weight loss since protein foods decrease “hunger hormones,” which results in satiety (less hunger and cravings). Protein also requires more energy (calories) for the body to digest and metabolize, in the process supporting a healthy metabolism.

Based on the fact that it’s high in protein and low in processed foods, potential benefits of the boiled egg diet can include:

• Consuming lots of protein, which helps maintain muscle mass and controls your appetite.
• Contributing nutrients to your diet such as vitamin B12, iron, choline and antioxidants like lutein and zeaxanthin. In fact, eggs have been said by some nutrition researchers to have “one of the lowest energy to nutrient density ratios of any food.”
• Cutting out processed foods, especially those made with refined grains and added sugars. Instead of having things like soda, juice, desserts and bread, meals include more “whole foods” like eggs, meat and veggies.
• Naturally lowering calorie intake by eliminating highly palatable foods, such as pizza, frozen meals, burgers and so on.
• Increasing fiber intake from vegetables and fruits helps you feel full and provides key nutrients. Fiber also supports gut health by reducing constipation and helps healthy gut microbes thrive.

Risks and Side Effects

Is a 14-day egg diet dangerous? Not necessarily; the problem is more that it’s a “fad diet” and not a great long-term eating plan.

While eggs are a healthy food and there’s nothing bad about eliminating refined grains and sugar from your diet, it’s unnecessary for most people to deprive themselves of foods like legumes, starchy veggies, all fruits and whole grains (as long as they don’t cause digestive issues).

Should certain people avoid eggs? For example, are eggs considered dairy, and can they cause side effects?

Eggs are not a dairy food since they come from chickens and not cows, sheep or other ruminant animals. They contain no lactose and shouldn’t contribute to lactose intolerance symptoms.

That being said, eggs can sometimes cause allergic reactions in some people. Even though “moderate” egg consumption (about one egg per day) isn’t tied to increased risk for cardiovascular disease, eating lots of eggs might trigger cholesterol issues or digestive problems in people with susceptibilities to these conditions.

Are There Better Alternatives?

Rather than trying the egg diet, consider having eggs as part of a more balanced, anti-inflammatory diet that is more sustainable.

Low-carb diets, such as the egg diet, are not always the best choice for everyone looking to lose weight, considering that carbohydrates affect functions of the brain, gut and muscles. If you’re prone to fatigue, constipation and mood swings, including more healthy carbs in your diet, which provide glucose that fuels your body, may be a better approach.

Another important consideration is the need to diversify your protein sources. Research suggests that people who consume protein from both plants and animals, such as legumes, dairy, meat and fish, tend to be healthier overall.

In conclusion, most research overwhelmingly suggests that we should aim to eat a diet similar to the Mediterranean diet (or MIND diet), which can include some eggs but also plenty of veggies, fruits, fish, legumes, unrefined carbs like whole grains, nuts, seeds and olive oil. This type of diet is supportive of heart and metabolic health, plus much more.

Ideally, emphasize these foods in your meals by combining ingredients with fat, fiber and protein, which is most likely to make you feel full and support weight loss/weight maintenance.

Conclusion

• Can you lose weight on an egg diet? Possibly, although it might not be the most enjoyable nor healthiest option.
• Considering the boiled egg diet involves cutting calorie intake, it’s likely to promote weight loss, yet it’s restrictive and hard to follow for more than a couple weeks.
• Because the boiled egg diet is not the most balanced eating plan (it excludes some fruits, starchy veggies, whole grains, dairy and many fats), a healthier alternative can be having eggs as part of a Mediterranean-style diet.
• For the most benefits, switch up the types of protein-rich foods you eat, including some eggs along with fish, poultry, beans, legumes, nuts, seeds and grass-fed meat.

The post What Is the Boiled Egg Diet? Benefits, How to Follow, Risks & More appeared first on Dr. Axe.

Trying new diets can be tough: all those things to avoid, to eat more  of, new ingredients to buy. It’s enough to drive anyone bonkers, but there’s one way of eating that’s gained notoriety — the ketogenic, or “keto,” diet and its keto recipes.

The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils.

It’s pretty much the opposite of what we’ve been taught our entire lives, but it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.

What makes the keto diet work so well is that, with little glucose from carbohydrates in our bodies, we have to burn something else — fat — for energy. The keto diet can cause the body to burn fat quite quickly (hurray!) through a process called ketosis.

Even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you can lower your risk of type 2 diabetes.

Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just 5 percent from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.

Eating keto doesn’t mean eating just any kind of fat or stuffing your face with ice cream. Instead, it’s about mindfully choosing foods that are high in healthy fats and low in carbs.

If you’re not sure where to begin, have no fear. There are some really delicious, good-for-you keto recipes out there that are begging to be eaten.

Related: Beginner’s Guide to the Keto Diet

50 Keto Recipes

1. Avocado Deviled Eggs

On the keto diet, sometimes you fall into a pattern of eating a lot of cheese and other dairy products like sour cream and mayonnaise to get all of your necessary daily fats. This avocado deviled eggs recipe gives you the nutrients you need without the dairy for a nice change in the pattern.

Photo: Dr. Axe

2. Chocolate Fat Bombs

The beauty about the keto diet is that sometimes you just haven’t eaten enough fat in the day, so you chow down on “fat bombs” to make up the deficit. These chocolate bombs are one of the yummiest ways to do that. Just mix butter, cream cheese, cacao powder and a small amount of sweetener for some chocolatey goodness that’ll do your body good.

3. Cauliflower Crusted Grilled Cheese Sandwiches

Get a load of veggies and cheese with this ingenious keto recipe. You’ll dry out the cauliflower, and then bake it into “bread” slices that get stacked with cheese. Use a high-quality, organic cheddar here. It’s worth it!

4. Chicken Pad Thai

This low-carb chicken pad thai is one of the best keto recipes for replacing Asian takeout. It’s got all of the flavors that come with normal pad thai, like ginger, crushed peanuts, tamari and chicken, but all served up on spiralized zucchini instead of carb-heavy noodles. Best of all, you’ll have this keto chicken recipe on the table in just 30 minutes.

5. Keto Bread

Bread probably isn’t the first thing that comes to mind when you think about the ketogenic diet because it’s generally full of carbs. However, if you replace your store-bought bread with a homemade keto bread recipe, it can fit seamlessly into your keto low-carb, high-fat diet.

How does bread even become keto-friendly? With almond flour, a lot of eggs, cream of tartar, butter, baking soda and apple cider vinegar.

Photo: Dr. Axe

6. Cinnamon Butter Bombs

Grass-fed butter is a terrific way to add quality fat into your diet. Plus, it’s full of health benefits: This type of butter is anti-inflammatory, better for your heart than standard butter and full of MCTs, which boost your immune system.

If you’re not ready to eat a stick of butter solo, just make these cinnamon bombs. By simply adding vanilla extract, cinnamon and keto-friendly sweetener to your butter and letting them cool, you have a little treat that’s full of healthy fats and tastes like frosting.

7. Coconut Oil Mayonnaise

You’ll often find keto recipes calling for mayonnaise, but why waste your  money on store-bought varieties that are filled with ingredients like canola oil when you can make your own at home? You’ll be surprised by how easy mayo is to whip up at home, and it lasts until your eggs expire!

8. Creamy Cauliflower Mash and Keto Gravy

Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes.

Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy that would be perfect on a roast, too.

9. Crustless Spinach Quiche

Fortunately, keto recipes can also include quiche. This one looks fancy, but it’s effortless to put together. With just a handful of ingredients, including high-protein eggs, lots of cheese and zero grains, it’s one of my favorite keto recipes to serve for brunch.

10. Low-Carb Keto Everything Bagels

When you’ve eaten all of the crustless spinach quiche and keto frittata recipes that you can, these keto everything bagels are another great breakfast staple. With their help, you don’t have to cut out your favorite breakfast sandwiches. You can also try a bread-less keto breakfast sandwich with chicken sausage patties as the “buns” when you’re craving a keto-approved breakfast option.

Photo: Peace, Love and Low Carb

11. Simple Paleo Chicken Curry

This coconut chicken curry recipe seems to fit whatever diet you’re on because it’s gluten-free, dairy-free and uses only the cleanest of ingredients. So, whether you’re following the Paleo diet, ketogenic diet or both, this recipe fits your needs. Plus, it’s so simple and easy to make.

12. Fat Head Nachos

Keto recipes that include nachos?! Oh yes.

You’ll begin by making the fat head tortilla chips first. Did I mention you’ll use two types of cheese for this step? Delicious.

Next, you’ll load them up with a meaty sauce and finish them off with your favorite toppings, like guac, salsa or sour cream. While these make a delicious keto snack, they’re frankly filling enough to share as a meal.

13. Gluten-Free Cauliflower Mac and Cheese

Can you really make a gluten-free, low-carb macaroni and cheese that tastes good? The verdict after trying this keto recipe is yes! Cauliflower, that magical vegetable, stands in for macaroni here, but really the cheese and kefir that make this one stand out.

Kefir is a fermented milk-like keto-friendly drink that’s rich in probiotics and great for your gut. We’ll also use sheep and goat milk cheese, which are smart options for people who are lactose intolerant or just want to vary up their cheese. You’ll love serving this, and your family will love eating it.

14. Jalapeño Cheddar Burgers