November, 2017 | DietMadeEasy.org

November 30, 2017

The Healthy Diet Plan That Works

I have used it and so can say with conviction that I have become slimmer, healthier and have a lot of energy. The diet plan works on the principle of meal replacement. Years of research have gone into this plan. It is simple to follow and addresses your bodys special needs.

The importance of protein

From our schooldays, we learnt that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet has to be protein rich.

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If you are not sure of your protein and calorie requirements, take the average and work your way from there. For women that translates into a 1200 calorie daily diet which supplies around 100 gram of protein. For men it means 1500 calories and 150 gram of protein. The physically active or athletic person will need more protein and more calories.

In order to lose weight, simply replace two meals a day with a portion-controlled and healthy protein shake mix. The main meal of the day should comprise healthy foods with lots of color in it.

Snacks should be low calorie but nutritious. And have lots of vegetables and fruits. Dont forget the importance of exercise.

Maintaining weight loss or losing weight slowly

For either of the above, simply replace one meal with a shake. Have healthy low calorie foods and avoid junk foods. Make sure that your diet is protein rich.

Gaining weight

Not everybody wants to lose weight. Some people are too thin and want to build their body. For them, it is important to have sufficient calories and include protein shakes to every meal as extras. Various supplements and high protein can be had as snacks. Make sure that you do not exceed more than 50 grams of protein in any one meal.

Planning your meals

When planning your shakes, mix the protein powders with low fat or skim milk or soy milk. Add fruit for additional nutrition.

Have high protein snacks, whether bars, soups or nuts. These will keep hunger pangs away and add nutrition to your daily diet.

Your meals should be based on a main protein like white meat, lean red meat, or soy substitute for vegetarians. Add lots of vegetables and fruits for vitamins, minerals and phytonutrients. Whole grains or breads and pastas made from whole grains will provided added protein and nutrition as well as fiber.

Do you need supplements?

If your calories are restricted, you ought to use supplements, which provide more bang for your buck in the form of added nutrition. These can help you with your metabolism, give your energy and eliminate unnecessary fat from your diet.

They will boost your immunity and help you manage stress. They will also take care of heart and bone health, keeping your fitness and energy levels high.

Tatti I. is the editor of http://www.your-health-diet-tips.com. She was overweight for most of her life. But she slimmed down and regained her figure and health. If you want to receive Tatti’s personal tips and recommendations visit Visit your-health-diet-tips

A Simple Low Fat Diet Plan

Today there seems to be a stronger desire for that strong sexy look than ever before. People love to feel the surge in pride when they are complimented on their appearance. A proper diet that is low in fat and the addition of exercise can help even the unhealthiest of people achieve fitness and health.

Below you will see some diet tips that will help you organize a low fat diet plan.

1. First it is important to make a plan. Don’t jump in head first, or you might get frustrated and quit before you make any progress. A great idea is to take some time in the evenings to plan out the meals for the next day. You should have talked to your doctor to determine the daily amount of calories that you need to lose weight, and you should plan each meal and snack around this.

2. To lose body fat it is imperative that you make healthier food choices. Some good examples include fruits, vegetables, whole grain cereals, low-fat or nonfat dairy products, meats that are low in fat, skinless chicken and fish. Stop living off the fatty junk foods that you have grown accustomed to. It is better instead to exchange these with 5 servings of fruits and vegetables. If you do this, then you can make up 4-5 smaller meals and snacks throughout the day which are healthy, and this strategy will greatly reduce hunger.

3. Be sure to stock your kitchen and refrigerator with wholesome foods that are lower in calories and better for your health. Get rid of junk foods that have excessive calories like candy bars, cookies, pastries, etc.

4. Start the day off with a good breakfast with foods that have high quantities of vitamins and nutrients. As a rule of thumb, breakfast should be organized with low fat (or fat free) milk, fruit juice, and whole grain carbohydrates.

5. Remember to drink lots of water. It is good for digestion, and it gives you a feeling of fullness.

6. Be sure to eat you meal slowly. Take time to enjoy your food, because this helps reduce hunger, which in turn causes you to eat less.

Essentially a good low fat diet will be assembled with the following food items:

Olive oils, canola oils, nonstick cooking spray, flavored oil.
Canned fish
Canned vegetables and fruits like peas, carrots, corn, beets, peaches etc
Tomato purees, sauces with no added salt.
Legumes and grains; canned or dried black beans, pinto beans, chickpeas, barley, black- eyed peas.
Whole wheat spaghetti, penne, lasagna sheets
Low fat, low sodium canned soups.
Whole grain breads, rolls and bagels, whole wheat flour, whole wheat cereals; oatmeal, bran flakes

Taking note of the items mentioned above here is a list of foods that should be avoided completely.

Oil packed tuna and fish
Cream soups and chowders
Flavored pasta and rice mixes
Gravy mixes, cheese sauces, pancake and biscuits mixes
Sugary cereals
Coffee creamer
Regular mayonnaise and oil-based dishes
Canned meats
White bread

A well organized low fat diet plan strives to constrain daily fat consumption to a maximum of 30% of your total calories. The good news is that you can still create a great tasting meal that is satisfying as long as you don’t exceed your daily calorie limit as prescribed by your doctor. For example if your daily caloric intake is 2000 calories then 30% of that would be 600 calories per day of fatty foods per day. Now figure that each gram of fat equals approximately 9 calories, then the total daily fat consumed on a low fat diet should be no more than 66-67g of fat. Out of these 66g of fat 10% or less should be saturated fats.

There are so many weight loss products, books, pills, and foods available today. How do you know which ones work. This fat loss training guide was designed to cut through some of the clutter out there and reveal some simple steps that have been shown to help people lose weight time and time again. A good low fat diet plan is a great start to shed the extra pounds that many people have.

Diet Plan For Diabetics And Diabetes Type

Diabetic Diet Plan And Goal

Diabetic diet plan differ from person to person due to our daily nutritional needs and type of diabetes a person suffers. Following are the most common type of diabetes diet:

Type 1 Diabetes Diet – Type 1 diabetes always requires insulin treatment, the main focus is to find a balance between the food intake and insulin.

Type 2 Diabetic Diet – Type 2 diet focus on controlling weight in order to improve the body’s ability to utilize insulin. In most cases Type 2 diabetes can be controlled through proper diet and exercise alone.

Gestational Diabetes Diet – unlike the Type 2 diet, gestational diabetes diet focus on adequate energy and nutrients to support both the mothers body and growing baby while maintaining stable blood glucose levels for the pregnant mother.

Exchange meal plan is a diet program which balances the amount of carbohydrate that we intake per day. Glucose is a sugar released from carbohydrate so, if we want to control blood sugar we have to limit the consumption of simple carbohydrate. Carbohydrate foods are given as value per portion, known as the exchange. This plan helps us to decide on the type of food to be taken, the amount of food and also the time to eat. You can plan for more flexible meals as you get more knowledge about the diet for a diabetic, may be like the counting carbohydrate meal plan or constant carbohydrate. But there is no common diet that works for everyone. Nor is there any particular diet that works perfectly for any diabetic over a long period. While planning diabetes diet we should adhere to certain important factors, they are as follows:

Fiber should be at least 1.4 oz / day
Instead of 3 heavy meals, we should go for 4-5 small mid intervals
Replace bakery products and fast foods by simple whole cooked cereals, and don’t eat carbohydrates 2 hours before bedtime
Consume fresh fruit and vegetables at least 5 exchange/ day

Diabetics always need to take care of their diet and also about the food they eat. Care has to be taken because all foods contain not only carbohydrate, but also some energy value. Protein and fat available in the food are converted to glucose in the body. This glucose has some effect on the blood sugar level, which has to be taken care of. Furthermore, you neednt have to eat only the bland boring diet. Instead, you can eat more fruits, vegetables and whole grains. All it means is that you need to select foods that are high in nutrition and low in calories.

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How Diabetic Diet Works

Diet for diabetic is not just a diet that is free from sugars. A diabetic meal is a balanced healthy diet with appropriate mixture of carbohydrates, proteins and fats that provide essential nutrients as well as to create an even release of glucose into the blood of a diabetes patient. The goals are to keep blood glucose as near as possible to that of a normal person.

Most of the food we eat is broken down into glucose. By learning what to eat, how much to eat and when to eat we can keep our blood glucose levels within a target range. For a normal people, blood glucose levels are kept within 70 to 120mg/DL. The level will goes up after eating and return to normal after 1 or 2 hours.

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November 23, 2017

Ten Amazing Foods For Six Pack Abs Diet

If you desire to have six pack abs, then you should start paying attention to your diet. What you eat identifies the quantity of belly fat that you will have and thus your probability of obtaining the six pack abs that you want. Most individuals think that workout plays a significant role in identifying whether or not you will have a flat abs however it is merely not a fact. Exercise is vital however without focusing to a proper six pack abs diet you will never attain the victory.

Below are ten ideal six pack abs diet foods that you must place inside your refrigerator and food cupboard:

Vegetables – Vegetables mainly give more vitamins and are essential in any form of a diet. You can prefer carrots, lettuce, peppers, tomatoes or zucchinis.

Cottage Cheese – This is a lean cheese and it has great amount of protein. Also, it is probable to cut several walnuts into it and together with a teaspoon of honey or some raisins it will definitely be yummy and healthy.

Whole Eggs – Egg whites are one of the major sources of good quality protein. Many people dispose of the yolks and that is a disgrace as they are greatly nutritious in spite of having cholesterol. You can also make omelet with 3 eggs white and a yolk. In that way you will get loads of protein and have a delicious omelet with bit cholesterol.

Whole Grain Pasta and Whole Wheat – These kinds of pastas are excellent sources of protein and are ideal sources of calories.

Whole Rice – Some people do not love to eat white rice because it is packed with empty calories. However, you can opt for whole rice which is great source of nutrients.

Lean Meat – Buffalo, chicken, turkey, ostrich and other kinds of lean meat and poultry can be utilized in most tasty recipes and sandwiches, give more protein, iron and many other nutrients. Ensure to incorporate them in your six pack abs diet.

Fish Oil – This is an essential part of any for of healthy diet for abs. You can obtain fish oil in salmon, tuna and other kinds of fish.

Almonds and Walnuts – These nuts have more healthy fats and nutrients.

Green Teas – This kind of teas has more antioxidants which generally slow down the aging process of a person.

Raw Honey – A bit of honey can make even the most tasteless recipes into a fine delicacy. It is a natural form of sugar and possesses a lot of positive attributes. Don’t worry because a bit of honey will not bring any harm to your flat abs. However, never overdo it.

Include these ten six pack abs diet foods into your daily menu and surely you will notice an enhance energy levels, reduced belly fats and of course, enhance general welfare.

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Choosing A Healthy Diet Plan

If you are interested in losing weight, choosing a healthy diet plan is important. You will need to choose low calorie, nutrient rich options. Considering changing your diet can be daunting, but with a little knowledge, you’ll be on your way to healthy eating in no time at all!

When choosing a diet plan, you’ll want to find one that meets all your body’s nutritional needs. Diets that cut out whole groups or types of food may not be the best option, as your body needs a variety of foods to supply a variety of nutrients. Let’s take a look at what your body needs daily, to help you choose the best diet for you. This information will guide you as you make your dietary choices.

For optimal health, you need:

Carbohydrates: This group has been given a bad reputation by the media, but your body does need carbohydrates to function properly. When choosing your meal options, be sure to select complex carbohydrates – brown rice, whole grains, and whole-wheat pasta.

These provide nutrients that their high starch counterparts do not. Avoid processed carbohydrates – white bread, ordinary pastas, and sugary snacks.

Fruits and vegetables contain carbohydrates as well as fiber, and are a great way to snack if you’re feeling overly hungry on your new diet plan.

Protein: Your body also needs low fat proteins to function optimally. Choose lean meats, 2% or fat free dairy, and protein rich vegetables such as beans. Avoid fatty meats such as bacon and sausage whenever possible – while they contain protein, they also contain excess calories.

Fats: Believe it or not – your body also needs fat to function optimally. Choose unsaturated, healthy fats such as olive oil, nuts, and high fat fish. These essential fats help your brain and body to perform well. Plant oils such as flaxseed oil can also be used to supplement your diet with quality fats.

Mix these food groups together with plenty of water for hydration, and you’ve got the beginnings of a great diet plan. Now, you’re prepared to design your own weight loss diet, or to choose one with these nutrients that works for you.

No matter which diet plan you choose, eating healthily will make a major difference in your overall health. Take a small step today towards healthier eating – research a diet plan that works for you!

Choosing A Healthy Diet Plan is essential for safe weight loss. This very effective Fat Loss Program is tailor made to melt off the pounds!

November 20, 2017

Magic Diet Snacks – Eat These Foods Whenever You Feel Hungry

Nuts are crammed with vitamins and minerals. They are also abundant in healthy fats. If you want to get more nutrition out of these nuts, the best way to eat them is when they are eaten raw or dry roasted. Studies show that nuts are very efficient when it comes to losing weight as they are high in nutritious calories, protein, fat and not to mention vitamins and minerals. They are plant-based therefore; they do not contain saturated fats and cholesterol. The oils found in fats are natural, making them good for your health.

Nuts decrease your craving for food because they make one feel full quickly and the energy derived from those burn off calories faster. Researches also show that people who are fond of nuts. When eaten with vegetables, one’s craving for junk foods is ceased.

Below is a list of essential nuts that you can incorporate in your snack:

Almonds. They are high in fiber. The fibers found in almonds help the digestive system. It is also a rich source of protein, magnesium, copper, and vitamin E.
Brazil nuts. They are excellent sources of selenium, magnesium, thiamine, zinc, calcium, and Omega-3 fatty acids.
Cashews. These types of nuts are rich sources of magnesium and copper.
Chestnuts. Unlike most other nuts, chestnuts are low in fat and calories and are high in carbohydrates. Aside from this, they also contain Vitamin C that cannot be found in other nuts. Chestnuts are also rich potassium and foliate sources.
Hazelnuts. These have rich calcium content.
Macadamia nuts are nuts that contain potassium, phosphorus, calcium, and magnesium
Pecans have high fiber and protein content.
Pine nuts. These nuts are excellent protein sources and are good for the heart.
Pistachios have vitamin B6, fiber, calcium, and magnesium.
Walnuts are exceptional sources of Omega 3 fatty acids. Vitamins B and E, copper and iron. These are great antioxidants.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

A Look Into the Medifast Diet Plan

Medifast is apparently a program aimed at those who wish to lose weight through the use of a diet where portions are controlled and meal components are nutritionally balanced. Unlike traditional diet plans, a Medifast diet plan comes in packets that, when ready to be consumed, are simply mixed with water and are either put in the microwave or refrigerated for later consumption.

A Medifast weight loss packet can come in a variety of forms and flavors. There are scrambled eggs, soup, oatmeal, puddings, shakes, fruit drinks and iced teas. The Medifast diet plan is said to work primarily by creating a calorie deficit which is supposed to allow the body to utilize fat, burning it for energy. This also ensures that lean muscle mass is preserved while the individual is working towards weight loss.

The Medifast diet plan is supposed to be clinically proven, with clinical studies showing that most people on this weight loss plan lose 2-5 lbs a week. Of course, the healthy point of this weight loss has to be inquired once you get into the program. It would also be wise to consult with your physician before going on this diet, just like any weight-loss or health program. Aside from the weight loss, there are also a number of other factors that are taken into consideration when it comes to the Medifast diet plan. These things include, among others, one’s level of exercise, medication and compliance with the program.

What the Medifast diet plan is aiming for is to lead dieters to a natural and healthy weight loss without having to compromise their nutritional intake. The easy preparation step for Medifast meals is also one way to make it fit even into the lives of people who may be too busy to prepare traditional diet meals.

The Medifast diet plan is supposed to be designed in such a way that it is sustainable. Aside from the primary weight loss plan, there are additional programs such as the Medifast Transition, Maintenance and Exercise plans so that the individual can incorporate the meal plan for good and maintain the changes that have taken as a result of undergoing the diet program.

As with any other diet programs, it is still the individual’s responsibility to do further research work and to gain medical advice before trying the Medifast diet plan or any other diet plans.

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November 18, 2017

Living Foods – Add Life Force to Your Diet For Better Health

What is a Living Food? (No, I’m not talking about what you find at the back of the refrigerator!) The simplest definition is that it has a high vibrational quality. If we were able to measure the potential energy (on a subtle level) of a Living Food, it would be full of life-force energy ready to be easily absorbed by the consumer.

Over ten years ago, I was introduced to the concept of Living Books through the work of Charlotte Mason, an early 20th century British educator. Her philosophies completely changed my approach to homeschooling and how I used books. I have discovered many parallels between feeding our minds on Living Books and feeding our bodies with a healthy diet of Living Foods.

Mason defined a Living Book as a “whole” book that feeds the spirit on many levels. Much of classic literature fits this category as well as books of scripture from all traditions. The hallmark of a Living Book is that it can be read again and again and there is always something more to be gained or learned.

Mason termed books that are a waste of time, that do not feed the soul, as “twaddle.” Kind of like a junk-food version of books. Also, few textbooks can pass as Living Books because they are often stripped of their story, leaving just selected points that are recognized as being important.

Living Foods, like Living Books, are whole. Whole foods have not been stripped of their nutrition through excessive processing or by separating out selected parts and discarding the rest. Just as Living Books have not been stripped of their humanity-their story-and aren’t abridged or dumbed down. All of the parts of the whole work together synergystically to create something greater.

Living Foods are pleasing to the palate, nose, eyes and even to the ears (think of the sizzle of stir frying vegetables or steaks on a grill). If you don’t enjoy eating it, you don’t absorb the nutritional value of the food well. (If you don’t believe this, check out this fascinating study: Leif Hallberg, E.Bjorn-Rasmussen, et al., “Iron Absorption from Southeast Asian Diets. II. Role of Various Factors That Might Explain Low Absorption,” American Journal of Clinical Nutrition 30 (1977): 539-48.)

Living Foods are not “twaddle” or junk. Junk foods are usually created just to be appealing and don’t have any real nutritional value. Junk foods are often subjected to intense industrial processing that destroys most of the nutritients. These usually come in a flashy box or bag and are heavily advertised. You know what they are.

In some cases, Living Foods are literally alive. They contain probiotics (beneficial “live and active” bacteria) that promote a healthy digestive system. Also, we refer to enzymes in foods as being “live” although they are actually just specialized protein molecules. Enzymes are destroyed or “killed” in foods that have been heated to high temperatures.

Culturing or fermenting foods increases the probiotic, vitamin and enzyme levels and decreases the levels of antinutrients, such as phytic acid and enzyme-inhibitors making the nutrients more readily absorbed. Examples of this include yogurt, kefir, some cheeses, traditional sauerkraut and pickles, and sourdough breads.

Unlike the words from books, which can last indefinitely, most foods will deteriorate and lose vital energy over time. Fermentation (where another living organism is added to the food to culture it) can greatly prolong and enhance the life-force energy of the food. For example, naturally made (lactofermented) sauerkraut contains 50% more vitamin C than raw cabbage!

In a Living Book, the energy of the writer is carried through to the reader in the written words. Living Foods have been created or prepared with love and purpose. They are infused with the energy of their creator (and the energy of the earth and its Creator). Think about this when you buy your food.

Before you eat, consider where your food has come from. In gratitude, bless the food and those who prepared it for you. Remember to find Living Foods that you enjoy and make them a part of every meal.

Bonnie Thompson is passionate about Living Foods, healing and teaching.

November 17, 2017

Benefits of a High Fiber Diet Plan

Dieting is a certainly a big fad nowadays; however, it definitely has its benefits. The key is to finding the diet plan that works for you. There is no single diet plan that works for everybody, since we all have different body types, as well as different needs. One of these plans is the high fiber diet plan. This diet plan is intended to have that filled up feeling without gaining weight. It also has some added benefits. It is said that the high fiber diet plan stabilizes blood sugar, lower cancer risk, and control the appetite.

One of the benefits of the high fiber diet plan is that it stabilizes blood sugar. Blood sugar is the amount of glucose present in the blood. Eating a diet of high fiber will lessen your intake of sugar, which will also lessen the blood sugar levels in your body, which helps in stabilizing it.

Another benefit of this plan is the lower cancer risk that it gives the person. In a study by UCLA, women who followed a diet low in fat and high in fiber rich fruits and vegetables lowered their levels of serum estradiol and insulin, all risk factors for development of breast cancer.

The last benefit you gain for a high fiber diet is that it controls the appetite. A diet rich in fiber will immediately give that full feeling, which helps you in controlling the amount of food that you are eating. And since fiber only passes through our system, we don’t gain weight in eating fiber.

Stabilizing blood sugar, lowering cancer risk, and controlling appetite is so much easier to do if one follows the high fiber plan. Stabilizing blood sugar helps lessen intake of sugar. The breast cancer risk is lower because of fiber. It controls appetite by giving you that full feeling. All these things are just some of benefits of the high fiber diet plan, so why not try it out today?

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Find out more about the Diets That Work and How To Get A Six Pack

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November 15, 2017

Minus Diet – Foods You Can Eat For Perfect Weight Loss

The Minus Diet super soup will be the main meal for lunches and dinners, and dieting should start either on Monday or on the weekend, on Saturday. However, there are others who use this diet for their week off meals and add chicken breast to the soup, eat a lean meal of chicken, steak or other lean meats with a salad on the side with a light vinaigrette based on apple cider.

In following this diet, it is recommended to eat six meals a day. This includes three main meals and three snacks. Or, you can also adhere to having three main negative-calorie foods and one main low-fat dinner together your family. Remember to make enough soup to continuously refill your hunger. Drinking one gallon of water everyday is part of this diet. To help people consume one gallon of water or more, squeezing some lemon or orange juice into the water is helpful. Drinking before and after meals is very important.

The Minus Diet is endorsed by its designer to help people lose weight while eating healthful foods. For breakfast, fruits are recommended particularly, cantaloupe, grapefruit, watermelon, honeydew melon, oranges or tangerines, strawberries, pineapple, and papaya. You can either eat these fruits as they are you can mix them all in a salad.

For snack time, however, the short is not as long as breakfast. Besides fruits, vegetables like carrots and celery are among the foods to eat for snack. Smoothies made from fruits or juices extracted from fruits are also recommended. The key here is to eat them raw and fresh. In short, canned fruits or frozen juice are prohibited, although one is allowed to have one frozen fruit bar a day. Salads make a good snack too, so when salads contain vegetables or require sauces, make sure to use olive oil, cider vinegar, or vinaigrette.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?