A healthy diet will always lead to a healthy body and weight. And maintaining a healthy body and weight can sometimes be a hard goal to achieve. But thankfully, health communities have come up with diet plans to help you lose fat and maintain your ideal body weight. Also, being healthy definitely helps you prevent diseases such as cancer, diabetes, heart diseases, and any other serious health conditions. These diet plans either restrict you from consuming certain foods or make you focus on a specific one. Either way, the complexities of these approaches to weight loss might make these diet plans not work for you… or they might be effective after all.
One of the healthiest components there is when it comes to weight loss management is adding fiber to your diet. Although not as “au courant” as other terms in the health community such as paleo, pescatarian, and keto; fiber is just as important of a nutrient as the ones highlighted in the previously mentioned diets.
What is fiber?
Unlike proteins, carbohydrates, and fats, fiber is part of a plant that our digestive system can not completely break down and absorb. This is due to human beings lacking the enzymes that help break them down, so what happens is that they pass through the digestive tract without any difference from their initial form. With adequate intake, fiber could help reduce your risk of chronic diseases. And one of the many benefits of taking fiber into your body is that it stimulates the trillions of bacteria that are in your digestive system, called the gut microbiota. Fiber is responsible for feeding the estimated 100 trillion bacteria residing in your gut. These microbes found in your digestive system are also oftentimes called the gut microbiome or gut flora. These various species of bacteria have specific and very important roles to play when it comes to your health, from brain function to controlling your blood sugar and managing your body weight. And like any other organism, bacteria need to eat to stay healthy, and that’s where fiber comes in. One type of fiber, called soluble fiber, reaches the good gut bacteria mostly unchanged despite passing through the digestive tract, is digested by the said bacteria, and turned into a form of usable energy. And after that process is where weight loss begins. This soluble fiber benefited by your gut bacteria is also called fermentable or prebiotic fiber.
So what is soluble fiber?
Fiber is categorized into two types: soluble and insoluble fiber.
One fiber is different from the other based on how they each interact with the water in your body, but they are just as important when it comes to health, digestion, and weight loss.
Slows down digestion by attracting water and turning it into a gel-like substance.
Soluble fiber may help lower the risk of heart disease and reduce blood sugar spikes.
Found in barley, oats, seeds, nuts, lentils, beans, and in some fruits and vegetables.
Can also be found in a common fiber supplement called psyllium.
Helps food pass through the stomach and intestines quickly.
Does not blend with water.
Found in wheat bran, whole grain, and vegetables.
Adds bulk to the stool.
Which type of fiber can help you lose weight?
Research studies show that high fiber intake does not only help you prevent serious health conditions but can also help you lose weight. (“One large study published in the Journal of Nutrition found that increased fiber intake helped subjects lose weight independently of other factors in their diet.”)
Interestingly enough, though, only soluble fiber appears to be helpful when it comes to weight loss and weight management. While soluble fiber affects your health and weight significantly, insoluble fiber mostly acts as a bulking agent by helping form your stool. Unlike insoluble fiber that doesn’t attract water, soluble fiber(glucomannan and beta-glucan) mixes with water and turns into a gel with a thick viscosity, which helps slow down digestion. Marissa Moore, R.D.N., L.D., a culinary and integrative dietitian, said, “Fiber slows down the speed of digestion, which makes you feel full and may help you eat less and stay satisfied longer.” Another significant role fiber plays when it comes to weight loss is: “Because fiber helps slow down digestion, it also slows down how quickly your body responds to the carbohydrates you eat and can help you better manage your insulin and blood sugar response to food,” explains Krista Linares, R.D.N., specializing in diabetes management in the Latino community.
Soluble fiber is also considered to be a powerful and natural appetite suppressant. Reduced calorie intake from your appetite being suppressed is another way to lose weight. One theory about how soluble fiber could help you reduce your appetite is that a high intake of the soluble fiber reduces the amount of ghrelin in your body, which is a hunger hormone. Soluble fiber also increases the body’s production of cholecystokinin, peptide YY, and GLP-1, all three are hormones that make you feel full.
Another theory is the slowing down of food movement through the digestive tract. This theory explains that when nutrients like glucose are released into the digestive tract at a slow rate, the release of insulin becomes slower too, thus the less hungry you feel.
Despite soluble fiber being more effective when it comes to weight loss, insoluble fiber could help relieve constipation and more. Due to its bulking agent action, insoluble fiber is vital for digestive health. “Fiber is not digestible, so that extra bulk is added to your stool, which helps you stay regular,” according to Linares. She also added that “having healthy, regular digestion can have long term health benefits such as reducing the risk of colorectal cancers.
Where can you get soluble fiber?
Soluble fiber can be found in a lot of plant-based foods, making it easy to add to your diet plan. Food such as sweet potatoes, apricots, flaxseeds, legumes, and grains contain a high amount of soluble fiber. It is advised to ease into a high fiber diet because taking in a high amount of soluble fiber right away can cause diarrhea, bloating, and cramps. The US Department of Agriculture recommends men consume 30-38 grams of fiber a day, and 21–25 grams a day for women. You can read this article to find out more about how much fiber to consume.
In this day and age, people who are keen on losing extra weight will try every remedy available to aid fat burning. And to further their weight loss journey, comparing these remedies with one another and choosing the best working one with the highest leverage among the rest is highly important. Two of the most popular beverages right now that can help you lose weight are apple cider vinegar and green tea. Green tea is known to have countless health benefits, and that includes having weight loss properties. Green tea also helps control cravings, does not contain calories, and is a great drink to eliminate toxins. Apple cider vinegar, on the other hand, is popular for its appetite-suppressing manner, which aids fat burning and helps reduce belly fat. And just like green tea, it is essentially calorie-free. But which of the two is the better aid for weight loss? Which one is more effective in body fat reduction?
So let’s talk about each of these beverages in detail: what’s in them, what they do to help you lose weight, and which one is better.
Let us start our comparison with apple cider vinegar and its countless health benefits, including the claim that it promotes weight loss. Despite it being raved about in recent years for its newfound weight loss properties, it has actually been used for hundreds of years as a health tonic with benefits such as lowering blood sugar. It has been used as a remedy for diabetes before insulin. One of the main reasons for the claim that apple cider vinegar aids weight loss is due to a component it has, acetic acid, which to an extent can help you lose weight. For us to fully understand how this liquid works, let us first know what it is and how it is made.
Apple cider vinegar is a fermented beverage made in a two-step process of fermentation.
The first step is to cut or crush apples and combine them with yeast so that the sugar in them is converted into alcohol.
The second step will be adding bacteria to the apple and yeast mixture, this will ferment the alcohol into acetic acid.
Traditionally, making apple cider vinegar can take up to one month. But with the latest technology in food production, some manufacturers have found a way to accelerate production in just a single day.
As aforementioned, the main active component in apple cider vinegar is ethanoic acid, also known as acetic acid. Acetic acid is derived from the Latin word acetum, which means vinegar in English. Apple cider vinegar consists of 5 to 6 percent acetic acid, the organic compound responsible for its strong odor and sour taste. Aside from acetic acid, apple cider vinegar also contains water and small amounts of other acids, such as malic acid.
Now, how important is the main active component in apple cider vinegar called acetic acid?
Acetic acid, a short-chain fatty acid, dissolves into acetate and hydrogen in our body.
Also, apple cider vinegar virtually contains no carbohydrates, for every tablespoon of the beverage contains only three calories. From that alone, you can tell that it is great for weight loss. So let’s dive deeper into the benefits acetic acid provides to aid weight loss. These are some of the ways acetic acid promotes weight or fat loss:
Acetic acid reduces the ratio of insulin to glucagon, which helps with burning fats.
Acetic acid increases the number of genes responsible for fat burning which leads to lesser buildup of body fats.
Acetic acid improves liver and muscle health and increases their ability to absorb sugar from the blood.
Acetate suppresses appetite, which means reduction of food intake.
Despite all these, apple cider vinegar can still have side effects for some people.
If consumed undiluted, apple cider vinegar might wear away your tooth enamel. To avoid this, one could use a straw or clean their teeth after taking the beverage. Some of the other side effects of apple cider might include:
Low pottasium levels
Altering insulin levels
To safely consume apple cider vinegar, it is best advised to have it diluted in water first. You may also add it to your food and drinks.
With all that being said, while it is claimed to help you lose weight, it would work better and faster if you take apple cider vinegar with a combination of exercise and low-calorie intake.
Now, let’s talk about green tea and how it could help you lose weight.
Green tea is deemed one of the healthiest beverages in the entire world. It is packed with antioxidants and loaded with various plant compounds that are highly beneficial to our bodies. Due to its being rich in nutrition and antioxidants, green tea is claimed to be a great beverage for helping you lose weight. Caffeine, one of the plant compounds found in green tea, is a stimulant well-known to improve exercise, thus aiding in fat burning and weight loss. Although the amount of caffeine in green tea is not as much as the one in coffee (20-40 mg in green tea and 100-200 mg in coffee), it still contains enough to have an effect on the body. Despite that, what puts green tea on top of the heap is the number of antioxidants it contains. Green tea contains, and is loaded with, the potent antioxidant called catechins. And drinking only a cup of green tea is enough to increase the number of antioxidants in your bloodstream. Another substance in green tea, which is one of the most important, is epigallocatechin gallate (EGCG). This substance can boost your metabolism.
Studies suggest that the compounds found in green tea help with weight loss by boosting the effects of some hormones that help with fat-burning, such as norepinephrine. EGCG, the main antioxidant in green tea, helps increase the amount of norepinephrine, by inhibiting an enzyme that breaks down the aforementioned hormone. As the amount of norepinephrine increases, fat breakdown is highly promoted. The combined power of caffeine and EGCG, both found in green tea, brings the fat cells in your body to break down more fat, which will ultimately be used as energy by your other cells, such as muscle cells.
Just like apple cider vinegar, green tea also helps suppress your appetite. Your weight loss journey will be furthered with its primary effect, which is burning fat by increasing your calorie expenditure. Couple that with a low amount of calorie intake, and your weight loss journey will be furthered.
“It certainly isn’t a cure-all, but if you like the taste and enjoy drinking it, a few cups of green tea daily can help complement a healthy eating routine and may help you gradually lose weight”, says Stefani Sassos, MS, RDN, CDN, Registered Dietitian for the Good Housekeeping Institute. According to her, these are some of the ways green tea can further your weight loss journey:
An “ergogenic aid”, the caffeine in green tea activates your nervous system, helping you perform your routine slightly better.
Helps you cut back sugar.
Aside from being a sugar-free beverage, green tea helps you avoid sugary drinks, which are a threat to your overall health. And the polyphenols that green tea contains steer you away from heart disease risk factors such as high cholesterol and blood pressure.
“Some research suggests that the caffeine and catechins found in green tea may assist with modest weight loss, likely because they raise your metabolic rate” says Sassos. The metabolic rate is referred to as the number of calories your body burns when doing mundane things such as sitting down or sweeping the floor.
When it comes to weight loss, the impact both apple cider vinegar and green tea have is minimal at best. It all goes down to how you pair these two beverages, either by taking in low amounts of calories with either of the two or pairing them up with an effective exercise routine. But what’s certain is that both have various health benefits for your body when consumed, such as having amazing gut health or even having a positive impact on your heart health. At the end of the day, it will always be you and how you take care of your body.
People around the world can’t get enough of it. To start a day, almost everyone drinks coffee. Some even enjoy it as a nightcap. Its beautiful aroma alone induces wakefulness in people. Coffee contains caffeine that helps combat adenosine in your brain, thus, giving you a surge of energy right after consuming the aforementioned hot beverage. And that’s only one of the reasons why people enjoy drinking coffee in the morning before taking on the day ahead, it fuels them. A cup of coffee, especially black, is also a great workout booster and can help you through your exercise routine and its proper execution. With that being said, drinking coffee can be helpful with weight loss. Without adding sugar or milk, and instead of mixing in lemon juice to your cup of coffee, this very concoction will be a sure-fire way to shed those extra pounds you have been wanting to get rid of. But as a stand-alone, here are some of the ways coffee helps with weight loss:
Working as a stimulant, coffee boosts your workout routine at the gym.
Contains the compounds caffeine, theophyllione, theobromine, and chlorogenic acids, coffee boosts the fat burning process.
Relieves constipation by improving digestion. Also, it minimizes sugar absorption.
Gives the body more energy by breaking down the fat cells, which are utilized by the aforementioned process
Helps your body burn more calories through thermos genesis, this is when your body generates heat and energy from the food you digest.
While the majority of people all over the world start their day with a hot cup of coffee, some start theirs with a refreshing glass of lemon juice. Known to help with weight loss, lemon juice is also abundant with vitamin C and antioxidants which are great for your digestive health. Not only that, but lemon juice also contains diuretic properties, this helps detoxify your body, thereby aiding in effective fat burning. Here are some of the ways consuming lemon juice helps with weight loss:
The acidic composition in lemon juice helps detoxify your body by flushing out toxins and unwanted materials in your body.
Enhances bile production which aids further detoxification and promotes healthy digestion.
Lemon juice boosts metabolism, keeps you hydrated, and lowers your calorie intake low by making your appetite satiable.
A glass of lemon juice contains very little calorie (5 to 6 calories), this makes it a refreshing, low calorie drink.
Now, what would happen if we mix these two aromatic and refreshing drinks together?
The product will be the claimed ultimate morning drink that would be the perfect companion for your weight loss journey. To better understand how coffee and lemon juice mixed together might help you lose weight, let us all find out everything there is to know about this new weight loss trend.
Mixing coffee with lemon juice to lose weight has been trending on social media, especially on TikTok, where countless videos have been uploaded on the said app showing TikTokkers drinking the concoction. It was suggested that mixing the two together helps burn fat faster. One TikTokker in particular, Hilda Braso, has received thousands of likes on a TikTok video showing her drinking brewed coffee mixed with lemon juice on her third day of the diet. But after a week of trying out the mixture, she posted another video where she said she stopped the method for it never worked.
Marcela Fiuza, a dietitian and a member of the British Dietetic Association (BDA) said, “There is no physiological explanation that would justify mixing coffee and lemon to lose weight.”
Fiuza said that there has been no evidence to back up the claim that coffee and lemon together assist in weight loss. The dietitian also said that “Not only it is unlikely to have any beneficial effect on weight, but too much caffeine might also cause nervousness, insomnia, nausea, increased blood pressure, and other problems.”
Another BDA dietitian, Aisling Piggott, agreed with Fiuza by telling Newsweek about coffee and lemon juice assisting to weight loss in humans having no scientific evidence. “Much of the research into either lemon or coffee and weight loss is done in mice. Mice are not human and have very different metabolic pathways to us.”
She adds, “There is not a scientific basis to link weight loss to coffee and lemon in humans.”
Coffee and lemon juice each have their own health benefits when consumed. Both contain compounds with cancer-fighting properties. Both can also protect you against heart disease, diabetes, and other chronic ailments. But the claim saying both together is a wonder to those who are trying to lose weight still lacks scientific evidence. Here are a few other claims about drinking coffee with lemon juice together and the scientific evidence that might support it or go against it:
Coffee and lemon juice together ease headaches.
Drinking coffee and lemon juice together might either relieve or worsen a headache. If taking a pain relief medication for headaches, the caffeine in coffee can amplify the medication’s effectiveness. Caffeine also has a vasoconstrictor effect which reduces blood flow to your head by tightening your blood vessels, this will relieve your headache. But that very stimulant can also become a headache trigger if coffee is taken with other drinks and food, including citrus fruits (lemon is one).
If you have diarrhea, you are losing a significant amount of fluids in your body. This might cause dehydration. The claim on this says that eating coffee grounds with lemon (instead of drinking them both) is the remedy. But the diuretic effect of coffee will only worsen the dehydration caused by the loss of fluid.
The antioxidant content from both coffee and lemon juice might be able to give you better and nicer skin. The CGA content in coffee improves blood flow and provides better skin hydration. And the vitamin C in lemon juice stimulates collagen production, providing strength and elasticity to your skin. These benefits, however, can still be taken advantage of by consuming coffee and lemon juice separately. No scientific evidence says that you can only get these benefits if you consume both coffee and lemon juice together.
On why this weight-loss trend went viral on social media despite lacking scientific evidence to back it up, Fiuza said, “People compare themselves to others and social media creates an environment in which people compare their lives, eating habits, etc to the perceived ones of the person posting, often in sponsored posts which have been heavily edited.”
While coffee and lemon juice, separately, can help you lose weight, it still is best to couple it with a healthy diet and exercise. Through that, you will be able to achieve your ideal weight.
Many people are looking for a solution to the ever-increasing problem of unwanted weight gain. While many people wish to experience the benefits of physical exercise, few have the time or the energy to indulge in such physical and arduous exercises. Luckily, there is the grapefruit diet which works wonders for those who try it out.
What is the grapefruit diet?
The grapefruit diet is also called the Hollywood diet or fad diet. It was introduced in America in the 1930s. Over the following decades, it was adopted by nutritionists in other parts of the world albeit slowly. Grapefruit has a fat-burning enzyme which makes it one of the top options for people who are looking for weight loss solutions. Essentially, this diet involves eating 800 calories a day. You should eat half a grapefruit before eating each and every meal. You should take food with extremely low carbohydrates content. This half grapefruit suppresses your appetite. There are many versions of the diet with varying results.
The history of the grapefruit diet
This diet started in the U.S in the 1930s. It instantly became popular, especially with movie stars. For some years, its prominence in the weight-loss industry went down. However, in the 1970s, the grapefruit diet reemerged with more emphasis and with a new slogan ’10 pound, 10 days’ diet.
How does it work?
Basically, the grapefruit diet involves eating foods rich in proteins and fats. Such foods include meat, eggs, fish, and bacon. At the same time, a dieter should avoid eating foods that contain carbohydrates. This is in an effort to maintain an 800 calorie per day diet. Some of the foods that a dieter should avoid include sugar, grains, cereals, vegetables, and all sweet fruits. The whole program takes between 10 and 12 days. After having finished the program, a person is supposed to take two days off. Many people who have tried the diet say they have lost about 10 lbs in the 10 days on the program.
Citrus-based fruits especially grapefruit contain strong phytochemicals. These plant chemicals are especially unique because they help in fighting and prevention chronic diseases. The all-important phytochemicals found in grapefruits are Hesperidins and Naringenin. These two compounds are especially critical because they act as antioxidants. They are also highly effective are reducing cholesterol as blood pressure in the body.
The human body if not exerted to physically exercise accumulates radical cells which then become part of excess weight. The more radical cells a person has, the more overweight they become. When a person takes grapefruit, these radical cells are eliminated hence a reduction in weight.
Weight loss is achieved when a person uses the grapefruit diet. You can either eat half a grapefruit or take juice made from the same. The effect of taking half of this fruit is felt almost immediately. Your appetite goes down considerably and the amount of food that you will take thereafter will be little. This is one of the aims of the grapefruit diet; to cut down on the intake of calorie-giving foods. By following this technique, you will lose substantial weight within the course of the ten-day weight loss program.
There are two ways by which the grapefruit diet helps you lose the extra waistband that has been bothering you for years. With the satiating effect, you will eat less food and this forces the body to metabolize excess fat. The other way that grapefruit helps the body lose excess weight is by burning up the excess fat and removing radical cells through the antioxidation process. This diet does not require a person to exercise physically to achieve results.
The benefits that come with following the grapefruit diet
Grapefruit uses natural principles of dieting. It contains ample enzymes which are ideal for enhancing metabolism. The fruit also comes with ample fiber and plenty of water. All these components are critical at enabling the body to reach a balanced metabolism state. Studies have shown that if you eat half a grapefruit with each meal you can lose up to 3 pounds over a period of 3 months. Like we said above there are different variations of this diet.
Improves your immune system
Among the ingredients that grapefruit contains which strengthen your immune system include Vitamin C, E, B6, and A. The ample of Vitamin C in the body acts in the same way as an antihistamine. It reduces the effect of a cold and even prevents your body from catching one. Your body will also be able to fight all manner of allergies.
Reduces chances of getting cancer
With reasonable amounts of vitamin C in the grapefruit diet, several types of cancers are prevented. Studies have shown that Naringin one of the phytochemicals in grapefruit contributes in a major way to the repair of DNA and also in attacking prostate cancer cells. Among the top cancers that grapefruit is directly credited to fight include colon, throat, stomach, and breast.
One of the major reasons that many people are becoming overweight is because they are chronically stressed. Once you are able to manage your life and remove stress from all aspects of your life, you get to enjoy numerous other benefits such as reduced weight, healthier relationships, and even a reduced chance of getting depression.
Fight kidney stones and gum ailments
Drinking a liter of grapefruit juice will help reduce the chance of developing kidney cysts. Naringenin phytochemical which has a bitter taste is recognized for its direct role in the fight against PKD2 protein which is responsible for the causation of kidney stones. The common gum problem on the other hand will easily be handled by simply eating two grapefruits daily. Eating the fruit will not only prevent gum-related ailments but also tackle the already existing ones. The presence of Vitamin C in the fruit plays a big role in the prevention and treatment of gum problems.
For you to enjoy a healthy body, you need to give it all the right nutrients. Whether it is metabolism, immune system, prevention and treatment of diseases or just having some fun eating a great fruit, grapefruit is the fruit to bite into. There are so many benefits that you can’t ignore the positive aspects of the grapefruit diet.
There are many factors that influence the diet of a person such as age, preference, religion, or blood group. For a long time, people were ignoring the role blood type played in determining the health of a person. Today, there are many studies that have already been conducted and which have found a direct relationship between the diet of a person and the wellness of their blood. The reaction that happens between what you eat and your blood is caused by a factor called lectins.
All foods which have proteins are rich in lectins. These lectins affect your blood in various ways. Whenever you consume a type of food that contains lectins that are incompatible with the antigen of your blood type, these lectins will target a body part and start agglutinating or clump together. The good thing about lectins, however, is that they don’t cause serious problems when ingested.
Reasons why you should start using blood type diets
Different blood types are susceptible to different diseases. Blood Group O people are not likely to develop heart related diseases but they are susceptible to getting ulcers. As for a person with Group A blood, they are more likely to develop microbial infections but women have a relatively higher fertility rate.
The blood group of a person determines to a high extent their stress levels and how they cope with the same. If you have blood Group A, you are likely to experience more stressful days than any other person who has a different blood type. However, you will tend to have a better capacity of dealing with stress. Blood O group overproduce adrenaline which make them make the ‘fight or flight’ decisions.
People with different blood types will have different amounts of bacteria in their guts. This means that there are people of certain blood group who are likely to have more stomach acid than others. People with blood Group A have a more efficient system of breaking down carbohydrates while people with type O have a tendency to store carbohydrates. This makes them susceptible to add weight whenever they consume foods rich in carbohydrates.
Blood types can be classified into four groups; that is A, O, B and AB. According to many studies were done in the past years and others that are still being done, there is a general consensus that people who suffer from certain ailments or health problems are of a certain blood type. This served to show that certain lectins react differently with different types of groups. It is for this reason that scientists carried out studies to establish what foods a person of a certain blood group should eat or avoid. The studies also showed that there are certain exercises that a person should perform in order to make their blood react appropriately with the lectins found in the foods they are eating.
The foods to eat or avoid for your blood type
Blood Group B
A person in this group should adopt a balanced omnivore diet. The best foods that a person should eat include meat, grains, legumes, vegetables, fruits, and daily products. The foods they should avoid include chicken, lentils, olives, coconut, corn, tomatoes, and rye. For this person to lose unwanted weight they should focus more on eating venison, greens, eggs, liver, tea, and licorice. The physical exercises that this person will benefit from most include cycling and walking. Meditation helps a person to stay calm and reduce stress.
Blood Group O
People in this group should adopt a carnivorous diet. Their main meals should be high in proteins but low in carbohydrates. Among the foods to eat include meat and fish. Fruits such as apricot, papaya, and dates are ideal for this blood group. Foods to avoid include potatoes, cabbage, cauliflower, navy beans, wheat, and corn. The foods to target if one is looking for an effective weight loss diet include seafood, red meat, salt, kale, spinach, and broccoli. Vigorous physical exercises are encouraged.
Blood Group AB
These are the people who can have the best of both worlds – vegetarians and can eat meat. They should however eat everything in moderation. Some of the foods to include in their diet include dairy products, seaweed, seafood, vegetables, fruits, meat, and grains. For a person in this group, it is advisable to avoid foods such as red meat and seeds. If a person is looking forward to cutting down their weight, foods such as red meat, corn and buckwheat should be avoided. People with blood group AB are susceptible to low stomach acid and stress. All a person in this group should do is avoiding foods that will add acid to their stomach and exercise regularly.
Blood Group A
Ideally, people in this group should work towards becoming total vegetarians. Among the foods to eat include tofu, vegetables, legumes, seafood, fruits, and grains. The body of a person in this group is ideal for the digestion of carbohydrates. Their bodies digest carbohydrates well because their stomachs have low levels of hydrochloric acid. Among the foods to avoid if your blood group is A include red meat, dairy products, wheat, and kidney beans. If you are looking forward to losing excess weight, foods such as vegetable oil, soy foods, and pineapple will do the trick. Non-aggressive exercises such as yoga are ideal for people in this group.
It is important that you identify the ideal diet that your blood Group can comfortably handle. Experts are now advising people that rather than going for endless gym sessions to try to cut down their waistline, why not just check what your blood group can handle well. By striking out a balance between your blood type and the right foods to eat, you are certainly going to have a healthy life. You will enjoy a life free of diseases, stress and even get a chance to prolong your life when you strike a balance between your blood group and the right food that goes with it.
The Atkins diet was developed by Robert C. Atkins, a cardiologist, in the 1960s. It emphasizes on consumption of fats and proteins while restricting carbohydrate intake. The diet comprises numerous weight loss and maintenance phases.
The plan aims to modify an individual’s eating habits to help them lose weight or avoid gaining more weight. The diet is multipurpose. It is believed to provide a healthy long-term approach to feeding. Additionally, the Atkins diet will help you lose weight and boost your energy. It has also proven effective in improving certain chronic conditions like metabolic syndrome or elevated blood pressure.
Over the last 12 years, numerous studies have proven that a low carbohydrate diet effectively improves various health conditions and weight loss without counting the calories. Increased protein consumption and low carbohydrate intake are associated with reduced appetite. The outcome is a reduced intake of calories.
Atkins’s plan has evolved. Currently, it accommodates vegan and vegetarian needs. It encourages consuming vegetables rich in fiber and addresses numerous problems when starting a diet low in carbohydrates. The Atkins plan doesn’t recognize the importance of exercise in weight loss. However, it acknowledges that it has a role in the maintenance of weight.
Phases of the Diet
It consists of four phases. You may start at any point based on your goals for weight loss.
1. Induction Phase
Induction is the first phase. It is rigorous and entails avoiding most of the carbohydrates and consuming 20 grams of carbs in a day. You will get most of these carbs from vegetables at this stage, which will be from what they call “Foundation” vegetables, such as broccoli, asparagus, cucumber, celery, peppers, and green beans. Consider eating foods rich in protein, such as cheese, eggs, meat, poultry, and fish. Avoid fruits, alcohol, nuts, grains, pasta, grains, and bread. The phase may last for two weeks based on your goals. Water consumption is also an important part of this phase. You should drink the recommended eight glasses of water a day.
2. Balancing Phase
You will continue to consume 12 to 15 grams of carbohydrates during this phase. And you must avoid foods that have sugar added. You may consider adding some more nutrient-rich carbs such as seeds, nuts, and berries as you lose weight. It is advisable to remain in the phase till you are 4.4 kilograms (10 lbs) from your target weight.
3. Pre-Maintenance Phase
You can widen the type of foods you can consume, including whole grains, starchy vegetables, and fruits. Every week, consider adding 10 grams of carbohydrate to the diet. However, you should cut it back if it disrupts the weight loss process. It is advisable to remain in this phase till you achieve your goal.
4. Lifetime Maintenance Phase
It is the last phase to get into after attaining your target weight. The last phase entails maintaining a steady pattern of behavior. It would be best if you continued with this eating habit your entire life.
The diet has been in use for decades, and it is associated with myriad health benefits, which include:
Improved stamina should be evident when you are on a low-carb diet and have completed the adaptation period. Weight lifting will be more effortless, and you will notice you have enough energy to handle various tasks. It is associated with the body adjusting to burning fats. Energy levels will soar because you have a larger pool of fats than carbohydrates.
You will feel better in the absence of varying sugar levels in the blood that drains mood and energy. A good diet is a boost to mental function. The Atkins plan helps you balance the high and low variations in the glucose levels in plasma.
Consumption of a sugary diet or meal is associated with reduced focus. You will find it difficult to focus on a given task. On the other hand, when your body switches to ketosis, you will notice the focus dramatically improves. Individuals on the Atkins plan have reported improved focus within the first one or two weeks of taking low carbohydrates.
According to Atkin’s plan, a low-carb diet and a high protein intake often leave an individual feeling satisfied. Some Atkins followers have testified about not feeling much hunger throughout the week after adhering to the diet. A meal rich in dietary fats and proteins has proven to be so satisfying. You will feel full because you are cutting no calories.
Before adopting the Atkins plan, most people are always worried about how they will survive without foods they like. However, after the first few weeks of taking a low carbohydrate diet, the worries disappear.
As the blood glucose stabilizes, cravings for sugary meals vanish. If you relapse and consume junk foods, you will realize how hungry or bloated you feel. A diet rich in protein and fats is nourishing and filling.
Limitations of Using the Atkins Plan
Although some dieters enjoy the benefits, others experience challenges dealing with the plan. Some of the limitations include:
Low Vitamins and Mineral
Atkin dieters may have a poorly balanced diet. Avoiding the consumption of salads and fruits is associated with reduced vitamins and minerals in your body. The outcome results in a potential nutritional deficiency in the body.
Counting of Carbs
As per the plan, you need to count the carbs every time you plan a meal. You have to be within the expected carbohydrate range. It’s always challenging to adhere strictly to individuals with diets already focusing on sugars and carbohydrates.
Compliance with the Atkins plan has been low because it is not easy getting away from staple foods. Most popular foods you consume are prohibited in this plan. It may take time to adjust, and there are possibilities of relapse.
In most cases, foods rich in protein are also rich in fats. Excessive fat intake may increase the amount of cholesterol in plasma. Excess cholesterol, especially low-density lipoprotein, is associated with numerous cardiovascular disorders.
Limitations of fruits and vegetables, which are known to be rich in antioxidants and fibers, also predispose one to inflammatory bowel diseases. Other patients on this dietary plan have complained of dehydration, constipation, and halitosis.
Circumstances of Dr. Atkins Death
In 2003, Robert Atkins fell in front of the Atkins Center based in Manhattan. The renowned cardiologist lost his footing on an ice patch, slipped, and hit his head on the pavement. He was rushed to the nearby medical center, Cornell, where he succumbed from epidural hematoma with a blunt head injury. It is believed that Atkins succumbed to what others viewed to be a dangerous diet.
The cardiologist was obese, and he served food perceived as inedible by others. His dietary plan was rich in meat or proteins. Excess proteins and fats must have been the risk factors for his clogged arteries. The autopsy revealed that Atkins succumbed to a heart attack. Physicians realized advanced atherosclerosis of his cardiac arteries.
Others disputed the notion that Atkins’s collapse may have resulted from obesity. Stuart Trager, MD, the chairperson of Atkins Physicians Council, argued that the cardiologist was diagnosed with cardiomyopathy. Cardiomyopathy may result from non-specific inflammation of the cardiac muscles or viral infection.
Because of the cardiomyopathy, Stuart argued Atkins suffered congestive heart failure, which reduced the ability of the heart to pump blood. Although congestive heart failure could be associated with heart attack, Atkins’s case was different, and it was unrelated to the coronary vessels’ blockage by the fats. Stuart believed it was unrelated to his diet.
From Atkins’s death, we neither learn of the dangers nor effectiveness of a diet. Because in a given person, it could be all about the genetic predisposition that leads to a given condition. A person’s genetic predisposition often dominates regardless of one’s lifestyle choices.