5 simple and healthy diet swaps to manage your cholesterol levels

Health Teknoiot - Managing cholesterol is an essential part of maintaining overall health, especially for those who struggle with keeping their numbers in the right place.

Quoted from Boston-based registered dietitian-nutritionist Nikita Kapur told Fox News Digital that high cholesterol can lead to cardio-metabolic risk factors such as heart disease, diabetes and atherosclerosis (a buildup of plaque in and on the artery walls).

Heightened LDL levels, also known as "bad cholesterol," can put the body at risk for these complications, which is often genetic but can also be manipulated by diet and lifestyle factors.

"Sometimes we see very stubborn levels of high cholesterol that don't necessarily respond favorably to diet and lifestyle," she said in an interview.

Diet Food/Pixabay

 
"But there are always benefits to focusing on those lifestyle factors."

Kapur, lead dietician at Compass Nutrition, explained that a mindful diet in terms of managing cholesterol first involves incorporating food sources rich in soluble fibers.

These are present in plant foods such as legume beans, nuts, seeds, fruits, vegetables and whole grains.

"The goal is to improve soluble fiber, which a lot of us don't get these days," she said. "And the recommendations tend to be anywhere from 25 to 30 grams."

Omega-3s and healthy fats found in fish, seeds and oils are also good for lowering cholesterol.

If this seems like a lot to chew on — here are five quick diet swaps to help manage cholesterol levels.

1. Swap sugary cereal for a high-fiber alternative

Instead of reaching for a bowl of Reese’s Puffs, try cereal alternatives that are higher in fiber and lower in sugar.

Kapur encouraged consumers to focus on fiber content and the "quality of carbohydrates" instead of calories.

"Plain, old-school Cheerios we know have very high concentrations of oats," she said.

"And then oats have a lot of beta-glucan and fiber that can be beneficial for reducing cholesterol."

Oatmeal can be another great swap for cereal, as well as high-fiber, sprouted-oats bread.

2. Replace white rice with brown rice

Achieving a cholesterol-conscious diet includes a consistent focus on whole grains.

White rice eaters should try switching to brown rice or other alternatives with a little more nutritional value like farro, barley or quinoa, she suggested.

The whole grain, high-fiber swap can also be done by switching out flour tortillas for corn tortillas or simply leaving the skins on potatoes, which adds more fiber.

Today, she said, "we have a lot of high-fiber packaged products as well, like pastas or breads."

It's important to build a diet that ensures "food is still satisfying" while also not breaking the bank, Kapur added.

"Bean-based pastas and whole grain-based pastas do have more protein," she said.

"But we want sustainable behaviors — so if that's something you have to force yourself to eat, there are other ways to get those benefits."

3. Sub in one plant-based meal

Plant-forward eating is a recent trend, which is a plus for people looking to clean up their diet.

Although some new plant-based food products can be synthetic and heavily processed, Kapur suggested consumers focus on "humble" plant products made of beans, tofu and edamame.

Kapur recommended subbing in one plant-based meal per day to help lower cholesterol.

"If you're someone who is doing eggs for breakfast, chicken for lunch and turkey for dinner, that would be a good place to swap and add black beans instead of turkey [for] one meal," she said.


"You still get to eat your animal proteins, but you're making room for those plant nutrients."

4. Try seeds if fish isn’t your thing

While a variety of fish are high in omega-3s — a great resource for keeping bad cholesterol at bay — not everyone is a fish fan.

Kapur suggested swapping fish for various nuts and seeds such as flax, chia, hemp, sesame, sunflower and pumpkin seeds, as well as almonds and walnuts.

"They will try to mimic some of that omega-3 profile," she said.

For those who eat fish but can't spend a fortune, Kapur suggested trying smaller fish such as sardines and mackerel, which are more affordable and available at most food stores.

5. Switch regular peanut butter for unsalted, no-sugar-added nut butter

Peanut butter can sometimes get a bad rap in diet discussions, but Kapur said there’s no need to ditch it.

The better option is to swap any kind of nut butter — peanut, almond, sunflower and others — for unsalted and no-sugar-added nut butter.

Maintaining a balanced diet is key, Kapur emphasized — and too much of anything isn’t beneficial to our overall health.

"An easier way to organically focus on making sure that quantity is not an issue is by eating a wide variety of foods, making sure that you are eating consistently and balancing your meals."

"They all matter," she said.

"We don’t want to be fearing the fats we get from nuts and seeds and olives and avocados."

Ref: Foxnews

Healthy Heart and Gain Weight with Corn Consumption

Healthy Heart and Gain Weight with Corn Consumption - Corn has been known as a seasonless vegetable. For most of the year, corn production continues to flow. Not only cheap, but corn was also known as a vegetable with a million benefits and can be consumed by all ages.

How to consume corn can be a variety of ways, boiled or burned. Also, corn can be processed into a variety of dishes, ranging from vegetables, drinks or juices, porridge, various snacks, to puddings.

Corn can also be a substitute for rice and sugar. The reason, corn has nutrients that are important and healthy for the body, such as carbohydrates, proteins, fats, and fiber.

Corn has good fat content. In addition to being a diet menu, corn can actually be consumed for those who want to gain weight.

Corn has calcium, phosphorus, iron, minerals, manganese, magnesium, zinc, and copper. Of course, there are also various vitamins, namely A, B, and C. Also, corn also contains antioxidants such as ferulic acid, anti-Christian, and so forth.

Because of the abundance of nutrients, corn has a myriad of health benefits for the human body. The following is a full review.

1. Benefits of Corn: Maintaining Eye Health

Usually, people think vegetables that are most important for the eyes are carrots. But actually, corn is also able to maintain the health of the sense of sight.

Corn has antioxidant and vitamin A content that is quite high. By consuming corn, then you have been keeping your intake of lutein and zeaxanthin.

The two ingredients are believed to improve eye health, especially in the lens and retina. To reduce the risk of cataracts or macules.


2. Benefits of Corn: Increase Weight

Not everyone in this world wants to lose weight. But some just want to gain weight. Sometimes they try to increase body size by eating a lot to consume body fat drugs.

Of course, the method is a bit vulnerable to health. You can eat corn to gain weight. This vegetable contains more than 300 calories per 100 grams.


3. Benefits of Corn: Improve Heart Health

Corn has benefits for maintaining heart health. Various studies have found corn can reduce levels of bad cholesterol (HDL), so it can maintain heart and blood vessel health.

This vegetable is also rich in vitamin C, carotenoids, and bioflavonoids which can improve heart health by controlling cholesterol levels in the blood. Corn also has anti-atherogenic properties that can protect you from cardiovascular disease.


4. Benefits of Corn: Good for digesting

Corn contains high fiber which can help launch the digestive system and prevent constipation. Then the fiber in corn can also increase the production of stomach acid and bile, so it is very good for the texture of stool that is easily removed.

Also, corn is believed to prevent or reduce the risk of bowel cancer or irritation of the intestine. The fiber content in corn can maintain your intestinal health.


5. Benefits of Corn: Prevent Cancer Risk

A study of the Journal of Agriculture and Food Chemistry states that corn is rich in antioxidants that can fight cancer-causing free radicals.

Also, corn is rich in the origin of ferulates, anticarcinogenic agents that are proven effective against tumors that cause breast and liver cancer.

Viral Diet ala Edsa Estella, Successfully Lowered 119 Pound in 2 Years

Images: Twitter @sangpisank)

Viral Diet ala Edsa Estella, Successfully Lowered 119 Pound in 2 Years - A Twitter user Edsa Estella, through her account @sangpisank, shared her experience when successfully losing weight by 54 kg for 2 years. In his tweet, Edsa told that his business started from small things first, and also he also routinely doing fitness and implementing a healthy lifestyle.

The number of numbers that he managed to reduce, made citizens interested in wanting to listen to how Edsa's efforts and whatever efforts he did until he healthily gained the desired weight.

Four stages of a healthy diet

Edsa divides his diet tips into four stages by the weight reduction process experienced by dieters.

For stage I, when Edsa lost weight at 107 kg to 90 kg. Here are the tips:

1. Drink plenty of water to help digestion and reduce weight
2. Reduce food portions
3. Eat plenty of vegetables to make you feel full longer
4. Trying to be active, that is by relaxing walking
5. Sports, can with Zumba /aerobic/modern dance that is recommended for fitness

For stage 2, when you want to lose weight from 90 kg to 70 kg. The tips include:

1. Join the gym and can by taking cardio classes (training heart performance).
2. Changing food, for food/drinks with high sugar levels can be replaced with food.
3. Low sugar drinks
4. Eat plenty of protein, by consuming protein the body can be firmer and make the feeling of fullness last longer
5. Adjust your diet, if you get bored with healthy food menus, can allocate junk food at night but still controlled portions

For stage 3, when the body weight of 70 kg wants to go down to 53 kg, usually the physical changes begin to be noticeable. Can also do the following tips:

1. Checking calorie levels, to find out how many calories the body needs, you can visit the caloriecalculator.net site or download the myfitnesspal application.
2. Tighten the rest of the skin after the weight has shrunk with workouts, such as planks, push-ups, squats, sit-ups, and others.
3. Cardio deficiency, in the third stage the body is prioritized to build muscle mass in addition to tightening the body, which can also accelerate the body's metabolism.
4. Love more attention to the diet, can adjust the composition of food, fat, protein, and carbohydrates.
5. Rest at least 7 hours a day, so that the body has a chance to recover and grow.
6. Schedule workout and mealtimes, so that you can use the properties of food that can later become energy when working out.

For stage 4, which is to increase body weight into muscle mass which was originally 53 kg to 65 kg. Here are the tips:

1. The portion of food added gradually, can by eating a lot with healthy food. Avoid fried foods, Santen, and sugar that is too sweet.
2. Lots of food with protein intake, so that the body is filled and remains tight, but it is also useful so that the body shape is not bloated.
3. Schedule free meals a week or two days, although you can eat your favorite foods with a frequency more often, of course, it is allowed after a workout so that nutrition enters the muscles.
4. Work harder, after you finish your diet and get used to the gym (more powerful), then about yourself by lifting heavier weights.
5. Reduce cardio, although it is reduced, cardio is still being done. It's just that the frequency of its activities was reduced to 2 times a week, it could be with basketball or futsal.

Also, Edsa revealed that during the trip he formed a healthier and better body, he also learned to respect people, learn to love oneself, and learn to understand themselves.

Top List of Healthy Diet Menus for Breakfast, Lunch and Dinner

The healthy diet menu is a list of nutritious food that is balanced with the adjusted levels by the body's needs every day. This menu is not only devoted to the circle who want to deal with the Agency only, but to all people who want to live a healthy life.

To get the maximum benefit, Your healthy diet menu should contain a variety of essential nutrients that the body is very necessary. Essential nutrients are nutrients that cannot be manufactured by the body, so it must be filled with consuming foods that contain these nutrients.

Essential nutrients that must be present in a healthy diet menu is divided into two categories, namely the principal macronutrients and micronutrients. A macronutrient is the necessary body nutrients in large quantities to provide energy for the body. A macronutrient is composed of carbohydrates, proteins, and fats. Whereas micronutrients are nutrients that support the body's performance, and enough is consumed in small quantities only. That includes the micronutrients are vitamins and minerals.

Image by Deborah Breen Whiting from Pixabay

The importance of Nutrients that must be present in a Healthy Diet Menu

Each day, the body needs to be given the intake consists of carbohydrates, proteins, fats, various vitamins, and minerals, as well as white water to support its performance.

Why the substance is so important to the body? This explanation:

• Carbohydrates

The body's main source of energy comes from carbohydrates. The brain can also work if it gets maximum intake is sufficient. Examples of good carbs, namely food made from whole-grains, vegetables, fruits, and nuts. Carbohydrates should you limit the consumed include white rice, bottled fruit drinks, carbonated drinks, potato chips, candy, and sweet pastries.

• Protein

This substance is a source of energy for the body. Protein intake is sufficient, it is very important for the growth of body tissue, helps maintain the health of the body, as well as help the body heal itself. Protein found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat
You may shy away if any foods contain fat. However, fatty foods are not always to be avoided. The body also needs fat intake to maintain the structure of cells and helping the body tissue to function properly, maintain the immune system and helps the body to absorb vitamins.

However, you must know the restrictions on consuming fatty foods so as not to cause weight gain and does not increase the risk of developing heart disease and other health problems. Select good fatty foods, such as fish, poultry fat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food, due to the high saturated fat.

• Vitamins and minerals

Both of these substances may help the body's organs in carrying out their functions. Vitamins are required by the body are vitamins A, B, C, D, E, and K, while the minerals your body needs, such as calcium, iron, potassium, zinc, and selenium.

• Water

The liquid indeed had no nutrition but can hydrate the water body. About half of the composition of your body consists of water. Aside from drinking water, you can get liquid from food such as fruit and vegetables.

All the above content can you get when running a healthy diet menu.

Don't Forget To Meet The Needs Of Your Daily Calories

In addition to paying attention to its nutrition value, the value must be in the food healthy diet menu should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult requires 2000 calories daily. Consult on the dietitian so that you can know the number of calories that are by the condition of the body, including age, gender, physical activity, metabolism, height, and weight, as well as certain health conditions.

Eating based on the needs the calories is essential, especially for you who want to lose or maintain weight. Calories can make your body energized. However, taking in calories exceeds the needs of the body can make it accumulates in the body and is stored as fat.

Sample Menu Diet Sehat 2000 Calories

The following menu of healthy diet 2000 calorie diet you can apply for breakfast, lunch, and dinner. Although called a healthy diet menu, your tongue can still be spoilt for choice by the variety of food.

• Breakfast

You can fill your stomach with eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, small banana fruit and one sheet of bread from whole-grains (whole grain) and brand of margarine and jam you can eat.

Other healthy breakfast options i.e. oatmeal raisin are blended and cooked with margarine. To drink, you can chug orange juice (250 ml) milk without fat (120 ml).

• Lunch

You can make sandwiches consisting of bread from whole-grains, chicken, lettuce, sautéed mushrooms, sauce, and mustard. Finish your lunch with boiled potatoes 200 grams.

• Dinner

Capacity tofu with vegetables and peppers, a bowl of red rice and a cup of iced tea lemon around 250 ml.

Other dinner variations you can try IE 140 grams of grilled salmon is sprinkled celery, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. Round off dinner with lean milk (250 ml).

• Snacks

Sample snacks that you can consume each day consist of 250 grams of low-fat yogurt mixed fruits.

There maybe it's time you get bored with healthy foods and like to consume foods with high levels of fat and calories, like fast food. You can be consumed on certain days, such as every Sunday. However, the next day, you should eat foods that are low in calories to avoid a buildup of calories in the body. Implement healthy diet menus would be more helpful if you regularly exercise, at least 30 minutes per day, to maintain body fitness.

These 2 Diet Methods are criticized by Nutrition Experts

These 2 Diet Methods are criticized by Nutrition Experts - Nutrition and health expert Dr. Tan Shot Yen criticized several dietary methods, especially ketogenic and food combining that were considered unhealthy on the medical side.

"For example, the ketogenic diet that relies on fat and protein as a source of carbohydrates or energy in the body, the body is finally forced to take fat because it is considered an emergency," he was quoted from Antara on Sunday (05/05/2019).

Credits: Pixabay

Dr. Tan gave a parable of the ketogenic diet such as a motorcycle that had been able to walk because of its fuel from gasoline, suddenly the fuel was replaced with oil.

When proteins and fats that are processed by the body become energy sources, he continued, it is not a normal reaction but rather the body translates the individual to experience starvation for a long time so that eventually it takes fat. 

According to him, if you consume too much fat, the fat will settle in blood vessels and liver cells. Also, he criticized the food combining diet because the body needs a balanced intake.

"So if there are those who say they only eat fruit, the digestive system has been perfectly designed by God so that any type of food that comes in already has an enzyme that helps digest it," he said. 

The keto diet is a diet that limits carbohydrate consumption strictly to create a condition of the body falling in a state of ketosis. 

Under normal circumstances, ketosis occurs when a person does not consume carbohydrates or consume very little carbohydrates so that the body begins to break down fat as a source of energy to make the breakdown of fat called ketones accumulate in the body. 

Meanwhile, food combining is a way of regulating food that aims to achieve the body's homeostatic conditions, and one sign is that the body's pH tends to be slightly neutral towards alkaline and by combining food with the easiest hemostatic conditions available.

5 Tips for Increasing a Safe and Healthy Weight

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Tips for Increasing a Safe and Healthy Weight - One of the biggest problems that are often experienced by many people is obesity. A rapid increase in fat in the body makes the bodyweight uncontrolled. Finally, the condition of obesity cannot be prevented. Although many are struggling with the problem of obesity, not a few also have to struggle with their bodies that tend to be thin and difficult to increase their weight.

Criteria for underweight people
Someone is said to have underweight or low body condition if the Body Mass Index or BMI is below 18.5. Normally, someone will have an index between 18.5 and 24.9. If you have a scale above 25, it means that you are overweight or overweight. Then if the index is above 30, you are said to be obese.

Someone who has a thin body and his weight is less likely to experience problems with his nutrition. Maybe from a young age, it often lacks nutrients that affect the body as an adult. Apart from that little eating habits also trigger this condition. Health problems and body shape in general also have a stake in problems with less weight.

Having less weight does not mean you are declared unhealthy and sick. A person can be healthy with a very low BMI. However, they are very at risk of experiencing some health problems. So, being too thin or too fat is also very dangerous.

The health risks of people underweight
So far, health problems have always been linked to people who are obese. However, even those who experience underweight are still at risk of experiencing problems. From several studies conducted, a person with the underweight or too thin condition is prone to die young. The risk for men is 140 percent greater and women are 100 percent greater than those with normal weight.

With a large risk, the impact obtained by those who are underweight is more severe than those who are overweight and obese. Someone with obese conditions even has the possibility of dying faster by 50 percent.

Having a body that is too thin is also associated with immunity problems. Someone with this condition will easily get sick because of their low endurance. They will easily experience an infection or the like. Furthermore, the risk of experiencing bone loss is also large. In women, this condition can lead to osteoporosis and fractures.

Women who are too thin often experience problems with menstruation. Some people menstruate or are irregular. Irregular menstruation makes women experience problems with their reproductive organs. The problem can be an ovarian disorder until it is difficult to experience pregnancy.

People with thin bodies also tend to be weak. The little muscle that is owned makes the instrument not strong. Lifting heavy objects to walk a little distance will be very painful.

How to increase your weight quickly and safely
If you experience a problem with too much weight, the best way to deal with it is to eat more. However, you still have to pay attention to some rules so that weight gain runs smoothly.


The body must have a surplus of calories

The first rule and very simple if you want to gain weight. The first is to increase daily calorie intake. If the body does not experience a surplus, it will be difficult for the body to add fat and muscle. So, make sure you calculate your daily calorie needs first and add new calories as much as 500-1000 calories.

In comparison, a person who has a surplus of 1,000 calories a week will have a bodyweight gain of 0.9-1 kilograms. In one month, you can go up to 4 kilograms.

• Eat more protein

Take more protein if you want to have massive muscle growth. Quality protein will make muscle synthesis run fast. Especially if you consume it after exercise and use whey type powder protein.

If muscles are easily formed, weight also increases. Therefore, prepare protein as needed.


Healthy fats and carbohydrates 3 times a day
Supporting good protein is fat and carbohydrates. You can consume various healthy fats such as omega-3 fats from sea fish. Furthermore, carbohydrates can be obtained from white rice. If you want a healthier one you can use brown rice or sweet potatoes.

Eat these two sources of nutrition at least 3 times a day. You can eat up to 6 times a day with fewer servings.

• Healthy snack

Calories from heavy foods sometimes make it difficult for us to accept them. Conditions like one can happen. Well, if you do not want to experience interference when eating, try alternating with snacks only. Various seeds and nuts are very suitable for increasing body weight.

• Weightlifting

Some people say that if you want your body to enlarge, don't exercise too much. Later the calories eaten will burn. However, with exercise, the body will be encouraged to build new muscles. Especially after tired of exercise, you immediately supply it with fast-absorbing protein.

As said earlier, people with underweight conditions tend to get tired faster and have lower strength. By lifting weights, the body will experience increased muscle strength. So, when the body enlarges, its strength also increases.

Here are some reviews about some ways you can do to gain weight properly. Now, from some of the methods above, what have you ever done to make a lean body more full? Do the tips above well and if necessary consult with a doctor to be given a more precise and directed method.

Super Tight Diet from Beyonce Before Appearing at Coachella

images credits: the fader

Super Tight Diet from Beyonce Before Appearing at Coachella - After giving birth to the twins Rumi and Sir in 2017, Beyonce's weight rose dramatically. According to the Vogue report, the weight of the wife of JayZ at that time reached 216 pon.

The mother of 3 children then had to perform at Coachella in April 2018 yesterday. Of course, Beyonce must do various preparations to be able to perform well. Not only costumes, songs, and choreography, Beyonce also has to start a diet to be able to return to fitness.

If dietary supplement's friends often hear various types of strict diets, it seems that Bey's hard work is much harder to restore her original shape. Reported from Women's Health Magazine, Bey did a diet taboo; bread, carbohydrates, sugar, dairy products, red meat, fish, and alcohol.

"To reach the target, I limit myself from eating bread, carbohydrates, sugar, processed milk, red meat, fish, and alcohol. I am hungry," Beyonce was quoted as saying in Women's Health Magazine.

 

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A post shared by Beyoncé (@beyonce) on Mar 30, 2019 at 10:53pm PDT

Apparently, the diet that was part of the preparation for Coachella was included in a documentary called Homecoming: A Film by Beyoncé, which aired on Netflix. Not only shows how he prepares show- it is so magnificent, but also every detail of the pre-Coachella diet.

Actually, Bey and her husband often go through a healthy diet and lifestyle. In 2013, Bey and Jay carried out a 22-day vegan challenge that inspired many people to adopt a plant-based lifestyle.

Then they also exercised with physiologist Marco Borges and even created a product line in the form of protein bars and powders for vegan people, 22-Day Nutrition.

Even though he had succeeded with this super-strict diet, Bey claimed he still had a little fat on his stomach. "But I am not in a hurry to eliminate it," he said.

Transformation of 5 Obesity Women Success in This Diet Makes Amazed

bored panda

Transformation of 5 Obesity Women Success in This Diet Makes Amazed - Excessive weight or obesity, of course, makes anyone have to be vigilant. Also, obesity can be experienced by men and women. There are even cases of obesity experienced by children though.

One of the causes of obesity is consuming too much fast food. Even so, it does not mean if someone who is obese becomes very greedy.

If you are obese, several diseases can haunt you. Especially in problems in the digestive tract. You can avoid obesity by taking regular breaks, eating healthy foods and also diligently exercising. If you have already entered the obesity phase, you can also have a healthy diet.

Of course, a healthy diet cannot be done instantly and in an instant. But the results of effort and intention certainly will not be able to lie. Reported by dietary supplements from Boredpanda, Monday (4/22/2019) there are many successful diets of obesity.

Here are some successful women on a diet that can make you amazed and make surprised too.

1. Before the diet, this woman weighs more than 551, Pon

images cerdits: boredpanda

2. This mother looks different and fresher

images cerdits: boredpanda

3. If there are intention and effort, it will work

images credits: bored panda

4. Usually the level of confidence increases

images credits: bored panda

5. This also looks different huh

images credits: bored panda

Mind Diet Meal Plan, Help Lose Weight and Prevent Dementia

Mind Diet Meal Plan - During this many people undergo a diet program to lose weight. In fact, there are still many benefits that can be obtained from maintaining a regular diet. One of them prevents dementia. According to new research, there is a type of diet that can maintain brain health, namely the MIND diet meal plan.

This diet has an extension of the Mediterranean-DASH Intervention for Neurogenerative Delay. As the name implies, the MIND diet is a combination of a Mediterranean diet that focuses on whole foods and less bad fats, and the DASH diet that seeks to reduce high blood pressure by reducing sodium consumption.

This type of diet was developed by Professor Martha Morris from Rush University Medical Center, Chicago.

images credits: pixabay

Together with his colleagues, Prof. Morris conducted a study of 1,220 adults in Australia who were 60 years old. The research was conducted over more than 12 years. During that time, the researchers charted different meal plans for participants.

The eating plan affects brain health. As a result, participants who followed the MIND diet meal plan risked the possibility of developing dementia down to 19% based on clinical diagnosis.

So, how to do a MIND diet meal plan? Launching The Sun, Tuesday (03/12/2019), the principle of this diet is to eat whole foods and reduce processed foods. Such foods can reduce excess fat in the body and maintain the ideal body weight. Also, food can protect brain health.

The MIND diet meal plan recommends at least nine foods that must be consumed every day and five types of foods that must be avoided. The ten foods are vegetables, especially those with green leaves, blueberries, nuts such as almonds and cashews, peas, grains, fish, poultry, olive oil, and wine.

While the five foods that must be avoided are fried foods or fast food, red meat, cheese, butter or margarine, and cakes and sweets.

Not only that, some rules must be followed by diet participants, including: 

1. Eat at least three servings of whole grains a day
2. Eat one serving of salad a day
3. Eat one kind of vegetables every day
4. Snacking nuts every day
5. Eat chicken and berry fruit at least twice a week
6. Eat fish at least once a week
7. Consumption of unhealthy foods at maximum once per week
8. Eat butter or margarine for less than one tablespoon a day

Diet Planner For Women Adults

Diet Planner For Women Adults - For women, a healthy diet gives you energy, supports your mood, maintains your weight, and can be a great support for going through different stages in life. Healthy foods can also help reduce the suffering of PMS, increase fertility, make it easier for you to go through pregnancy and lactation, and relieve menopausal symptoms. Whatever your age, having a healthy diet will help you embrace the best version of yourself so you can enjoy life to the fullest.

Continue reading this article and start planning your healthy diet right now.

Recommended nutritional needs of adult women

images credits: pixabay

Women have different nutritional needs from men, and the nutritional needs of each woman will vary depending on your height and weight, age, and level of activity. So, just use the guide below as a general benchmark.

According to the 2015-2020 Dietary Guidelines released by the US Ministry of Health :

• Women between the ages of 19 and 30 years must limit the maximum daily calorie intake to 2,000 if inactive, 2,200 if somewhat active, and 2,400 is very active.
• Women between 31 and 50 years old must limit the daily calorie intake to a maximum of 1,800 calories if inactive, 2,000 if somewhat active, and 2,200 is very active.
• Women aged 51 and over must limit their daily calorie intake to 1,600 if it's not active, 1,800 if it's active, and 2,200 if it's very active.

The portion of healthy eating for adult women

Another key to maintaining your body's health as an adult woman is to eat food in the right portion. Nutrition-rich foods provide energy to support your daily activities and help prevent disease.

Use a single measurement list (per 1 serving) below as a general guide to your healthy diet:

• At least three 1-ounce servings of whole-grains such as whole wheat bread, cereal, pasta, brown rice, or wheat.
• Three servings of low-fat or fat-free dairy products include low fat or fat-free milk, yogurt, or cheese.
• Five to 6 ounces of protein such as lean meat, chicken, turkey, fish, eggs, nuts, and seeds, or peas and beans and soybeans.
• Two cups of fruit - fresh, frozen, or canned without added sugar.
• Two and a half cups of colorful vegetables - fresh, frozen, or canned without added sugar.

Note: 1 cup = 1 tennis ball, and 3 ounces = one bar of soap

But how is this related to you? Modify your portion with our style guide to find the right portion for you.

• Carbohydrates (cereals, rice, pasta, tubers) = one hand in your hand
• Protein (meat / chicken / fish / alternative meat) = one palm of your hand
• Vegetables = one fist
• Savory snacks (popcorn / chips / alternatives) = two cups of your hands
• Cakes and bread = 2 of your fingers
• Fat (butter, margarine/butter, oil, and jam) = the tip of your thumb

3-4 meals from the guide above will provide you with 1,200 - 1,500 calories per day.

In general, approximately 2,000 calories must be consumed per day. If you exercise at least 30 minutes per day, you can lose weight between 0.5 to 1 kilogram per week with a daily intake of 1,200 calories.

Healthy breakfast for adult women

You will burn more calories when digesting protein than carbohydrates. So, start your morning with a high-protein breakfast; eggs, salmon, avocado, chicken breast, or dairy products. And because protein keeps you full longer, you don't get hungry all day long so you will eat fewer calories.

High protein breakfast doesn't need to bother. Enjoy a serving of vegetable fillings, or a bowl of seral granola and skim milk. Overnight oats with chia seeds, maybe? Add pieces of fruit in your cereal or gently devour. You can brew coffee or tea as a breakfast friend (optional - the best coffee recommendation is above 9am). If your morning is a little freer, arrange your favorite toasted whole grain bread with one serving of scrambled eggs and sliced bacon on top; or with avocado slices, half-boiled eggs and tomato salsa sauce. Accompany with a glass of skim milk and a plate of fresh fruit.

Whatever you do, don't skip breakfast because skipping meals (whenever that is) will sway your blood sugar levels, which means you will end up choosing the wrong food for the rest of the day. Remember, breakfast makes an important contribution to your daily intake and plays a key role in maintaining a healthy weight.

Healthy snacking for adult women

Many people cling to the principle of eating "small portions" and often, these habits help them manage their blood sugar levels - not that they eat more, but rather divide the portion of daily intake to be even throughout the day. One of them is a snack. But, what kind of snack is healthy?

Make every session you snack at a fun and healthy moment by choosing foods that not only make your mood better but also provide complete nutrition. You can choose fresh biscuits with a spread of peanut butter and banana slices, a cup of greek low-fat yogurt with fruit and honey topping, one low-fat ice cream scoop, a plate of rujak, fruit / vegetable salad with low-fat dressing, savory popcorn or fruit dry ingredients (such as raisins); one banana or apple slices and peanut butter; or protein shakes combined with your favorite fruit. Whatever it is, keep yourself away from sugary drinks and soda.

Lunch is filling for adult women

Racic your lunch menu with a healthy mix of protein and carbohydrate starch. Carbohydrate-rich foods will give you enough energy supplies - without them, you'll be more tired and tired in the afternoon. Importantly, choose the type of carbohydrate foods that can provide stable blood sugar levels. Keep away from rice or white bread, and exchange with wheat, beans, and high-fiber grains to help you avoid snacking empty calorie snacks.

Fill your lunch plate with a serving of brown rice, colorful vegetables, and white meat. Drink a glass of water or real fruit juice (without sugar and milk) as a thirst reliever. If you're not in the mood to eat rice, choose a wheat bread sandwich coated with sliced beef, salmon, tuna, turkey, or chicken breast, accompanied by a bowl of fresh salads or try a healthy version of kebabs: fill in a sheet of wet tortillas with lean beef or chicken slices along with cucumber slices, tomatoes, and salsa or guacamole sauce. Avoid soda or sugary coffee or creamer.

Healthy dinner without having to worry

Who says dinner is always fattening? But you also have to be smart in choosing which foods are good for you. Eat one serving of brown rice or whole-wheat pasta with a splash of tomato sauce - tomatoes are rich in lycopene which is good for preventing lung and stomach cancer, as well as skin and hair health. These foods are low in fat, high in fiber, still sufficient for your daily carbohydrate needs while preparing your body to relax at night.

Combine these healthy carbohydrates with the intake of essential fats that you can find in oily fish, such as salmon, mackerel, and sardines, as well as nuts and seeds. Your body needs essential fat at night to speed up cell regeneration and repair, which is important for maintaining healthy skin and hair.

Diet planner is important, but don't forget to fill these three important nutrients

Iron

Iron is one of the keys to good health and energy levels for women. If you are planning to lose weight by limiting fat intake and protein, your menstrual cycle can be disrupted which has the potential to affect fertility and bone health in the future. You will lose a lot of iron every time in your menstrual cycle.

That is, you should try to replace this lost amount by eating iron-rich foods in your diets, such as lean red meat, eggs, fortified cereals, dried apricots, spinach, kale, broccoli, oats, and seeds. Vegetable sources of iron are more easily absorbed by the body when consumed with foods rich in vitamin C. So, eat a bowl of fortified cereal with skim milk with strawberry pieces on top; spinach salad with mandarin orange slices; or add tomatoes to your chicken soup.

Folic acid

When women reach childbearing age, they will need enough folic acid to reduce the risk of birth defects. The requirements are approximately 400 micrograms of folic acid per day. Be sure to consume enough folic acid every day from fortified foods (bread, cereals, flour, cornflour, pasta, rice) or supplements, apart from food sources rich in natural folic acids such as eggs, oranges, green vegetables, beans, and peas. The beef liver also contains high levels of folate, but you must be very careful about consuming these innards when you are pregnant.

Calcium

For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium makes bones strong and prevents osteoporosis, a disease in which bones become weak and porous; broken easily. Some calcium-rich foods include low fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate), and calcium-fortified foods, including juices and cereals.

A healthy diet does not mean boring

Planning a healthy diet is only one way to better manage your life. To stay healthy and keep your body in its best condition, you should start eating lots of fresh fruit and vegetables and do it consistently. It's not an exact science, it's just about changing your eating habits so you don't switch to potato chips, chocolate, or other 'empty' snacks when you're hungry.

However, having a healthy diet does not mean you can no longer spoil yourself with favorite foods. Once you are used to rigorous planning for four weeks, start introducing a "day off" in one week - whether it's Saturday on a weekly night with friends or partners, or in the middle of the week as a fun escape from stressful daily routines. If you spend six days eating healthy (or five, in a few weeks), pampering yourself with a pizza pan, fast-food fried chicken, or burger and fries is not a big problem. But still, the most important and important: avoid sugary drinks as much as possible.

Don't forget to exercise, huh!

4 Diet Mistakes Trigger the Death of Many People in the World

Choosing the wrong diet can be fatal to death. Therefore it is necessary to carefully choose a diet that is good for the body.

Healthy food is the main key to starting a healthy lifestyle. Unfortunately, many people exclude the consumption of certain food groups on a diet. A nutritional dose is also not right so that it hurts the body. Recently, the journal Lancet reported that one in five cases of death worldwide is caused by unbalanced food intake.

The study revealed that of the 11 million deaths worldwide in 2017 caused by incorrect dietary patterns, blood vessel disease, cancer, and type 2 diabetes.

images credits: canvas

During the 21st century, the most common cause of death is cancer has decreased. While deaths due to the wrong diet actually increased by 3 million. This happens because most diets don't pay attention to nutrients that are important for the body. Quoted from Health (4/4), the following four diet errors cause death that often occurs throughout the world.

1. Do not consume nuts 

According to the relevant journal, the average person only meets 12 percent of the needs of nuts or about 3 grams of a total of 21 grams. Why are nuts so important? Nuts contain protein, fiber, good fats, and vitamins. The Mayo Clinic recommends replacing fat in a food dish with one handful of nuts or two tablespoons of peanut butter.

2. Reducing milk intake

The dose of milk needs per adult human day is 435 grams. But the average person in the whole world consumes only 16 percent of the provision. Beyond the debate about whether or not healthy milk is for the body, consuming pure milk is still recommended. Pure milk can reduce the risk of obesity compared to other dairy products. Also, pure milk will help absorb vitamin D in children and strengthen bones.

3. Too little whole wheat intake The 

recommended daily dose for the consumption of whole wheat is 125 grams. Consumption of whole wheat will reduce the risk of heart disease, digestion, and normalize weight. You can fulfill this need by eating whole wheat bread, oatmeal, brown rice, and popcorn.

4. Eat salty foods, sweet drinks, and excess processed meat 

Maybe you have heard the bad effects of carbonated drinks on the body. Soda can increase the risk of obesity, diabetes, and tooth decay. While excess salt can increase the risk of stroke, heart attack, dementia, and obesity. The meat itself is not dangerous if processed and consumed properly. However, processed meat on the market contains a lot of preservatives and excess salt.

Choices Diet for Cancer Patients

For cancer patients, living a healthy and balanced lifestyle is the right choice that will support their healing process. This is done in many ways, one of which is to undergo a healthy and appropriate diet for cancer patients. Certain diet patterns are considered to be one of the best ways to improve body health, including various other healthy habits that are also adapted to needs.

During this time, the diet has been carried out by many people, both those who are fit (healthy) or those who are sick. Not just fulfilling nutritional needs, the right diet is believed to be able to help the body's health to be better than before. This, of course, must be supported by various other healthy activities, such as sports and also a positive activity that can bring positive energy to the body.

diet for cancer

In its application, a diet for cancer patients will make the body's metabolism better, so that the body can be healthier and better able to fight various diseases that occur in it. This is one reason why many cancer sufferers choose to go on a diet to help overcome cancer they suffer from.

There are many diet choices that can be carried out by people with cancer, but it is very important to always consult this in advance with your doctor and nutritionist so that the benefits obtained from this diet are also maximized. In addition, this consultation is also important to ensure that the nutritional intake obtained during the diet is truly sufficient and can meet the body's needs very well.

Check out some of the following diet choices for cancer sufferers, which can be used as options:

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1. Food Combining

This type of diet is one of the most widely performed if cancer sufferers. In the food combining diet is applied a diet that is specific and in accordance with the body's metabolism. This can make the process of digestion, absorption of food until the process of disposal becomes more in accordance with the needs and metabolism of the body.

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Setting the hours of eating and also adjusting the right diet is the superiority of the diet for cancer patients on this one, so many people make it as an option. Positive effects can also be immediately seen from cancer sufferers as well as food combining dieters, where they feel their bodies are healthier than before.

2. Raw Food Diet

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Not only popular among cancer sufferers, this type of diet for cancer patients is also very much undertaken by those who want a body fit and healthier than before. In practice, raw food is a type of diet that is carried out by consuming food directly through the process (cooked) first. This allows food to continue to contain good nutrients that are still natural and not contaminated with various other additives.

Raw food uses food derived from fruits and vegetables, where the nutrients and vitamins contained in these ingredients can generally be absorbed by the body more easily. This will have a good impact on the overall health of the body, including for cancer patients who basically do need a variety of natural food intake.

3. Diet Keto

This type of diet for cancer patients is carried out by reducing the portion of carbohydrates and food intake is actually higher in fat. In this case, cancer patients can benefit from the ketogenic diet, because based on research it is said that cancer cells are very dependent on glucose produced from sugar and also carbohydrates consumed.

That is, the sugar content and also carbohydrates consumed by the body, will contribute to strengthen cancer cells in attacking other normal cells contained in the body. But by avoiding sugar and carbohydrates, the cancer cells will weaken and even die.

The Right Diet That Has a Positive Impact on the Body

Running a diet for cancer patients is the choice of cancer sufferers who want to recover soon and return to a healthy life. There are many types of diets that can be chosen, of course, by consulting first with experts. Choose the right type of diet and health, so that your body's health can increase and experience positive changes towards healing.

9 Advice on Diet for Diabetes

People with type 2 diabetes do need special treatment in eating food. Doctors also often recommend a variety of certain nutrients that should be consumed as a diet for diabetes. As reported by Health Me Up (07/20), here is also a diet suggestion for diabetics that can be lived as a guide to daily eating.

Diet for Diabetes - images credits: maxpixel

Gula

Sugar contains glucose which can seep into cells with the help of the hormone insulin. Because diabetes has problems with the hormone insulin, you should limit sugar intake.

Fiber

High-fiber foods are effective in reducing cholesterol and sugar levels in Sarah, so diabetics are advised to consume lots of foods such as oats or oats.

Milk

Milk is the right combination of carbohydrates and proteins that can control blood sugar levels. Patients with type-2 diabetes can consume milk twice a day as a healthy diet.

Fats are good

Good fat is unsaturated fat that regulates bad cholesterol and diabetes. Discover the fat content in olive oil, salmon and nuts.

Fruits

The best fruit recommended for diets for diabetics is papaya, apples, oranges, pears, and red guava. Conversely, fruits containing fructose, such as mangoes, bananas, and grapes should be avoided because they can aggravate diabetes.

Vegetables

Vegetables rich in vitamins and fiber are highly recommended for diabetics. Find the best vegetables in beans, broccoli, spinach, and other leafy vegetables for daily consumption.

Small Portion

For the problem of a portion of food, diets for diabetes should often eat small amounts rather than rarely eat but large portions. This is done to balance blood sugar levels.

Meal plan

For starters, you can calculate the carbohydrate intake that your doctor recommends. Then get used to change the system or daily diet. Thus, diabetics will easily adapt and get used to a healthy diet.

Sample Menu

• Breakfast: A cup of sugarless tea, a glass of nonfat milk, whole wheat bread or oatmeal, two egg whites and sprouts as vegetables.
• Lunch: Salad, Maryam bread, green vegetables, and fruits.
• Dinner: Salad, rice or Maryam bread, milk, green vegetables, and fruits.

Between breakfast and lunch and lunch and dinner, you can also enjoy sugarless tea along with healthy snacks like beans.

In addition to undergoing a healthy diet mentioned above, a diet for diabetes should exercise regularly to maintain health and fitness.

Ketogenic Diet: A Complete Guide For Beginners

The ketogenic diet is a diet that applies a small amount of carbohydrates but is high in fat. Consumption of foods such as meat, eggs, beans and vegetables is highly recommended.

The ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. More than 20 studies show that this type of diet can help you lose weight and improve health. The ketogenic diet might even be beneficial for diabetes, cancer, epilepsy, and Alzheimer's disease.

This article is a complete guide for beginners about ketogenic diets. It contains everything you need to know.

What is the Ketogenic Diet?

The ketogenic diet (often called keto) is a low- carbohydrate, high-fat diet that has many similarities to the Atkins diet and a low-carbohydrate diet. This affects carbohydrate intake which must be completely reduced, and replace it with fat. Reducing carbohydrates causes your body to experience a metabolic state called ketosis.

When that happens, your body becomes very efficient at burning fat as energy. It also makes fat a ketone (substance from fat metabolism) in the liver, which can provide energy for the brain.

The ketogenic diet can cause a huge reduction in blood sugar levels and insulin. This happens together with an increase in ketones, which have many health benefits.

Conclusion: the ketogenic diet (keto) is a low-carbohydrate, high-fat diet. This lowers blood sugar and insulin levels, and keeps the body's metabolism away from carbohydrates and switches to fats and ketones.

Ketogenic Diet Types

There are several versions including the ketogenic diet, as follows.

- The standard ketogenic diet (SKD): this diet is a diet that is very low in carbohydrates, moderate protein, and high in fat. This usually contains 75% fat, 20% protein and only 5% carbohydrate.
- Cyclical ketogenic diet (CKD): this diet involves periods of consuming high carbohydrates, usually like 5 days of the ketogenic diet followed by 2 days of high carbohydrate.
- Targeted ketogenic diet (TKD): This diet allows you to add carbohydrates while on a diet.
- High-protein ketogenic diet: this is the same as the standard ketogenic diet but by adding more protein. The ratio is 60% fat, 35% protein and 5% carbohydrate.

However, only the standard and high ketogenic diet proteins have been extensively studied. The cyclical or targeted ketogenic diet is a more advanced diet method, and is used primarily in bodybuilders or athletes. More information in this article applies to the standard ketogenic diet (SKD), although there are also many principles that apply in other versions.

Conclusion: there are several versions of the ketogenic diet. However, the standard ketogenic diet is the most studied and most recommended.

Ketogenic Diet Helps to Lower Weight Loss

The ketogenic diet is the best way to lose weight and reduce the risk of disease-causing factors. In fact, the results show that the ketogenic diet is far superior to the low-fat diet that was recommended. What's more, this diet is highly recommended because you can lose weight without the need to count calories or bring your food.

One study found that people who followed the ketogenic diet lost 2.2 times faster than those who followed a limited-calorie, low-fat diet. Triglycerides and HDL cholesterol levels also increase. Another study found that ketogenic diet participants were 3 times faster at losing weight than those who followed the British Diabetes diet recommendation.

There are several reasons why the ketogenic diet is very superior as a low-fat diet. One of them is increasing protein intake, which is very useful. Increased ketone, lowers sugar levels and increases insulin sensitivity which is also the key that has an important role.

Conclusion: a ketogenic diet can help you lose more weight than a low-fat diet. This can happen without feeling hungry.

Ketogenic Diet for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you reduce excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.

One study found that the ketogenic diet improved insulin sensitivity with a large percentage of 75%. Another study in patients with type 2 diabetes found that 7 to 21 participants involved stopped all their diabetes treatments.

In a previous study, the ketogenic group lost 24.4 lbs (11.1 kg), compared with a high carbohydrate group of only 15.2 lbs (6.9 kg). This is an important benefit when linked to the relationship between weight and type 2 diabetes.

In addition, 95.2% of the ketogenic group was also able to stop or reduce treatment, compared to the high carbohydrate group which was only 62%.

Conclusion: the ketogenic diet can increase insulin sensitivity and eliminate fat, which leads to a drastic increase in type 2 diabetes and prediabetes.

Health Benefits of the Ketogenic Diet

The ketogenic diet actually originates as a treatment for treating neurological diseases, such as epilepsy. Current studies have shown that diets can have benefits for a variety of different health conditions.

• Heart disease: the ketogenic diet can improve the risk of body fat, HDL levels, blood pressure and blood sugar.
• Cancer: a diet currently used to treat several types of cancer and slow tumor growth.
•  Alzheimer's disease: a diet can reduce Alzheimer's symptoms and slow the progression of this disease.
• Epilepsy: studies have shown that the ketogenic diet can cause a large reduction in seizures experienced by epileptic children.
• Parkinson's disease: a study found that diets help develop symptoms of Parkinson's disease.
• Polycystic ovary syndrome: the ketogenic diet can help reduce insulin levels, which play a role in polycystic ovary syndrome.
• Brain injury: a study of animals found that diets can reduce concussion and help recovery after brain injury.
• Acne: low insulin levels and sugar-free foods or processed foods can reduce acne.

However, keep in mind that a lot of research is not a benchmark.

Conclusion: The ketogenic diet can provide many health benefits, especially on metabolic, neurological or insulin-related diseases.

Foods to Avoid

In short, foods that are high in carbohydrates must be limited. The following is a list of foods that must be reduced or eliminated on the ketogenic diet.

• - Sugary food: soda, fruit juice, smoothies, cake, ice cream, sweets and others.
• - Grains or starch: products made from wheat, rice, pasta, cereals and others.
• - Fruit: all fruits, except little berries like strawberries.
• - Beans or pods: peas, kidney beans, lentils, beans and others.
• - Vegetables roots or tubers: potatoes, sweet potatoes, carrots, turnips and others.
• - Low-fat products or diet products: because they are processed too long and are often high in carbohydrates.
• - Some herbs or sauces: usually contain lots of sugar and unhealthy fats.
• - Unhealthy fat: limit consumption of processed vegetable oils, mayonnaise and others.
• - Alcohol: because it contains carbohydrates, many alcoholic drinks can make you not get ketosis.
• - Sugar-free diet foods: this is often found in sugar alcohol, which can affect ketone levels in some cases. These foods tend to be high processed foods.

Conclusion: avoid foods that contain carbohydrates such as grains, sugar, beans, rice, potatoes, sweets, juices and even most fruits.

Edible Food

Most of your food should be as below.

• - Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• - Fish fats: like salmon, foral fish, tuna and mackerel.
• - Eggs: look for eggs from grazing animals (eg free-range chicken eggs) or contain omega 3.
• - Butter and cream: look for animals that are fed with grass if possible.
• - Cheese: unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• - Nuts or seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds and others.
• - Healthy oils: especially original olive oil, coconut oil and avocado oil.
• - Avocado: fresh avocado or freshly made guacamole.
• - Low carbohydrate vegetables: mostly green vegetables, tomatoes, garlic, paprika and others.
• - Seasoning: You can use salt, pepper and various kinds of healthy herbs and spices.

Conclusion: the majority of foods on your diet are foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and low-carbohydrate vegetables.

Examples of Ketogenic Diet Foods, A Week

To help you get started, here is an example of a week's ketogenic diet.
Monday.
- Breakfast: bacon, eggs and tomatoes.
- Lunch: chicken salad with olive oil and feta cheese.
- Dinner: salmon with asparagus cooked in butter.

Tuesday.
- Breakfast: eggs, tomatoes, basil and goat cheese omelet.
- Lunch: almond milk, peanut butter, powdered chocolate and stevia milkshakes.
- Dinner: meatballs, cheddar cheese and vegetables.

Wednesday.
- Breakfast: ketogenic milkshake (please find the recipe).
- Lunch: shrimp salad with olive oil and avocado.
- Dinner: pork slices (pork) with parmesan cheese, broccoli and salad.

Thursday.
- Breakfast: omelet with avocados, salsa, peppers, onions and spices.
- Lunch: a handful of beans and a celery with guacamole and salsa.
- Dinner: chicken filled with pesto and cream cheese, along with vegetables.

Friday.
- Breakfast: sugar-free yogurt with peanut butter, chocolate powder and stevia.
- Lunch: sauteed meat cooked with coconut oil and vegetables.
- Dinner: burger without sweet bread with bacon, eggs and cheese.

Saturday.
- Breakfast: ham and cheese omelet with vegetables.
- Lunch: ham and sliced ​​cheese with beans.
- Dinner: white fish, eggs and spinach cooked with coconut oil.

Sunday.
- Breakfast: fried eggs with bacon and mushrooms.
- Lunch: burger with salsa, cheese and guacamole.
- Dinner: steak and eggs with a little salad.

Try to replace vegetables and meat in the long run, because each type contains different nutrients and different health benefits.

Conclusion: You can eat various types of delicious and nutritious foods with the ketogenic diet.

Healthy Ketogenic Snacks

In case you feel hungry between meals, here are some healthy snacks that are suitable for keto.

• - Fatty meat or fish.
• - Cheese.
• - A handful of nuts or seeds.
• - Cheese with olives.
• - 1-2 boiled eggs cooked.
• - 90% dark chocolate.
• - Low-carb milkshake with almond milk, powdered chocolate and peanut butter.
• - Fat-rich yogurt mixed with peanut butter and powdered chocolate.
• - Strawberries and cream.
• - Celery with salsa and guacamole.
• - Little food leftovers.

Conclusion: snacks that are good for the keto diet contain cuts of meat, cheese, olives, hard-boiled eggs, beans and dark chocolate.

Tips to Eat Outside When the Ketogenic Diet

It's not too difficult to make most restaurant meals very 'keto' when eating out. Most foods offer several types of meat or fish-based dishes. Order it, and replace all high carbohydrate foods with vegetables. Egg-based foods are also a good choice, such as omelet or eggs and bacon.

Another favorite is a burger without sweet bread. You can also leave the bread and potatoes and replace them with vegetables. Add extra avocados, cheese, bacon or eggs. In Mexican restaurants, you can enjoy all kinds of meat with cheese, guacamole, salsa and sour cream. For dessert, ask for a mixture of cheese or double cream with berries.

Conclusion: when eating outside, choose meat, fish or egg-based ones. Ask for extra vegetables instead of carbohydrates or starch, and provide cheese for dessert.

Side Effects and How to Minimize them

Although the ketogenic diet is safe for people's health, there may be some side effects when your body is adapting. This is often referred to as "keto flu" - and usually occurs more than a few days.

Keto flu includes little energy and slightly decreased mental function, increased hunger, sleep problems, nausea, digestive discomfort and decreased body performance.

In order to minimize this, you can try a low carbohydrate diet for the first few weeks. This might get your body used to burning more fat before you eliminate carbohydrates in total.

A ketogenic diet can also change the balance of water and minerals in your body, so adding extra salt to your food or taking mineral supplements can also help. For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least initially, it is important to eat until full and avoid limiting too many calories. Usually the ketogenic diet causes weight loss without deliberate calorie restriction.

Conclusion: many side effects during the start of the ketogenic diet that can be limited. Facilitating diet and taking mineral supplements can help.

Supplements for the Ketogenic Diet

Although no supplements are needed, some can be useful.

• - MCT oil: add to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
• - Minerals: additional salt and other minerals that can be important when starting a diet, because there is a shift in the balance of water and minerals.
• - Caffeine: caffeine can be beneficial for energy, fat loss and performance.
• - Exogenous ketones: these supplements help increase the levels of ketones in your body.
• - Creatine: creatine provides many benefits for health and performance. This can help if you combine the ketogenic diet with exercise.
• - Whey: use half a spoonful of whey protein into a shake or yogurt to increase your daily protein intake.

Conclusion: Certain supplements can be beneficial on the ketogenic diet. This includes exogenous ketones, MCT oil and minerals.

Five Frequently Asked Questions

The following are answers to some of the most frequently asked questions about the ketogenic diet.

- Can I eat carbohydrates again?
Yes. However, this is important to eliminate them initially. After the first 2-3 months, you can eat carbohydrates on special events - just go back to the diet after that.

- Will I lose muscle?
There is a risk of losing some muscles on any diet. However, high protein intake and high ketone levels can help minimize muscle loss, especially if you lift weights.

- Can you build muscle on the ketogenic diet?
Yes, but it might not be as good as on a sufficient carbohydrate diet.

- Do I need to repeat eating carbohydrates again?
Not. However, a few high-calorie days may be useful now and later.

- How much protein can I eat?
Protein must be moderate, as a high intake that can stop insulin levels and low ketones. About 35% of the total calorie intake is a possible limit.

Five Other Questions Frequently Asked Questions

- What if I'm always tired, weak and tired?
You may not be in full ketosis or beneficial fat and efficient ketones. To overcome this, reduce your carbohydrate intake and see the points above again. Supplements such as MCT oil or ketones can also help.

- My urine smells like fruit? What happens?
Do not worry. This is only due to excretion made during ketosis.

- My breath smells. What should I do?
This is a common side effect. Try drinking natural-flavored water or chewing sugar-free gum.

- I hear ketosis is very dangerous. Is it true?
People often confuse ketosis and ketoacidosis. The first is formed naturally, while the other only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but ketosis on the ketogenic diet is very normal and healthy.

- I have digestive problems and diarrhea. What should I do?
This is a common side effect that usually passes after 3-4 weeks. If it continues, try eating more high-fiber vegetables. Magnesium supplements can also help constipation.

The Ketogenic Diet Not For Everyone

The ketogenic diet can be very good for people who are overweight, diabetes or who are trying to improve their metabolic health. This may be less suitable for elite athletes or those who hope to add large amounts of muscle or weight.

And, like other diets, this will work if you are consistent and keep doing it in the long run. That's all, some things that are proven in nutrition as health benefits and weight loss from the ketogenic diet.