Low calories are the way to go
If you use calorie content in your weight loss diet, you will usually set it to 1200 or 1500 calories. However, you should make sure you are getting enough nutrition. One way to solve this problem is to use a diet plan that recommends the daily intake of each food.
The US Department of Agriculture has been recommending the food pyramid diet for many years. But a 1500 low-calorie diet, if done right can help with many things. To lose weight, you need to burn calories each day. Less active women and elderly people consume fewer calories per day, while active men and women can consume more calories.
You can use the "Daily Calories Calculator" to determine how well you have reached your weight loss goal. If your goal is to lose weight, but increasing the amount of exercise does not change, reducing the amount and potion will help, as staying in a calorie deficit is the way to see a change in your weight.
The magic of the 1500 low-calorie diet:
The 1,500-calorie diet is a diet that limits your daily calorie intake to 1,500 calories. People can try this diet to control their food intake and lose weight. Some studies have shown that the average woman can limit their daily calorie intake to less than 1500 calories, thus losing 1 pound per week. The average male can eat 2000 calories a day to lose weight. However, other studies have shown that people lose weight very differently due to a calorie deficit. Therefore, the above recommendations should only be used as approximate values.
Be smart with what foods you choose:
Keeping calories within a certain range does not guarantee a healthy diet. Different foods have different effects on the body. After eating carbs, insulin levels can significantly get higher than when people eat fat and protein. In particular, some carbohydrates enter the bloodstream in the form of sugar or glucose much faster than other carbohydrates. Refined wheat flour is a fast carbohydrate, but beans are slow. Sustained-release carbohydrates are better for weight control and overall health than fast-release carbohydrates. So, when a person tries to get into a 1500 low-calorie diet, they should keep in mind that consuming your calories from a good source is better than binging on carbs.
Tips to earn more from a 1500 calorie diet
1. Choose better food options:
Restaurant meals are generally rich in salt and saturated fat. If you're going out for dinner five days a week, then your 1500 calorie diet won’t help you. Stay home and cook your meal- or if you want to go out, avoid fried food, cream, buttered food and choose grilled, boiled, or steamed foods instead.
2. Healthy fats are your best friends:
Healthy (unsaturated) fats, including vegetable oils, nuts, olives, avocados, and oily fish, do not solidify at room temperature, while saturated oils solidify at room temperature. Start replacing lean meat with chicken and fish, fatty dairy products with vegetable foods (such as olive oil and nuts), and see how good fats can be a good source of energy and great fillers.
3. Eat whole foods:
Processed foods and beverages such as fast food, sweets, baked goods, white bread, and soft drinks have a negative impact on health and are the main cause of obesity. processed foods which are low-fat snacks and diets seem to be a wise choice when trying to lose weight, but the sugars in these foods can promote inflammation and weight gain and often contain additives and other ingredients. Whole foods such as vegetables, fruits, fish, eggs, chickens, nuts, and seeds are rich in nutrients and more filling than processed foods.
4. Get physical
Although weight loss can only be achieved by reducing calorie intake, increasing exercise in daily activities not only promotes weight loss but also improves overall health. Starting a new fitness program can seem like a daunting task, but it doesn’t have to be hard. If you've never exercised before, you can be more active by walking for just 30 minutes a week, three minutes at a time. When you feel good, you can add different types of training and activities such as cycling, swimming, jogging, and running.
]]>A vegan or plant-based diet does not include any animal products, including meat, dairy products, and eggs. If people eat right, vegan diets can be very nutritious, reduce the risk of chronic disease and promote weight loss. What is the difference between being a vegetarian and vegan?
We all know that vegetarians do not eat meat, fish, or chicken. In addition to being vegetarian, vegan people will not consume other animal meat, they also avoid the by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.
Vegan diets tend to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a variety of these foods will provide a wide range of important vitamins, minerals, healthful fats, and protein. People following this diet should, however, take care to get key nutrients that people usually consume in animal products. These nutrients include iron, protein, calcium, vitamin B-12, and vitamin D.
4 reasons why a vegan diet is good for you:
It introduces you to more fibre:
Nutritionists recommend that people consume 25 to 38 grams of fibre per day. Because fibre is only found in plant foods like fruits and vegetables, vegans tend to eat more fibre than people who eat diets high in meat and cheese. Dietary fibre is necessary for healthy and fast digestion. As a result, people on a vegan diet generally experience better digestion and better bowel movements. This is why this diet is a win-win in this department.
Weight loss:
Weight loss is something very hard to achieve. No matter what you may do, the numbers on our weighing scale, seem unshakable but this diet can help you in getting those numbers down. Due to dietary restrictions, many new vegans can lose pounds. This is good news for anyone interested in losing weight. Cutting meat and high-fat cheese mean reducing saturated fat and lower calorie foods like salads and fresh produce. This also means that traditional cakes and butter desserts (such as biscuits) have disappeared from your routine cravings. If your doctor recommends you lose weight, a vegan diet can be a good choice.
It helps enrich cognitive behaviour:
Research on specific foods suggests that a vegan diet can be beneficial for cognitive function and mental health. Ingestion of phytochemicals is higher in vegans, which has a positive effect on mental health. In contrast, inadequate vitamin B-12 intake, which is common among vegans, can have adverse effects on the nervous system and cognitive functions such as stroke, Parkinson's disease, and Alzheimer's disease.
It is good for the animals
Preparation of Vegan foods will not directly kill or harm animals. This eliminates the need for mass slaughter and violation of animal welfare in factories and small farms. This alone is enough to convince many animal lovers that a vegan lifestyle is right for them.
Reasons why a vegan diet can be bad for you:
Nutritional Deficiencies
While the vegan diet is healthy, there are still some potential problems that need to be addressed. Researchers have found that vegans often lack calcium for bone formation, muscle contraction, and other important functions. Vitamin B-12 and protein is another nutrient that may be lacking, as it is mostly found in animal foods. Vitamin B-12 is essential for healthy nerve function and blood cell production and these deficiencies can lead to a disease called pernicious anemia.
Make you socially isolated:
Food selection can become the focus of scrutiny by friends, family, colleagues, and other acquaintances. Nowadays veganism has become more and more common and plant-based foods are more readily available, but you may still be asked or asked why you choose this lifestyle. Also, those who do not know how to adapt to the diet may exclude you from the parties and events. Even worse, they may invite you to eat non-vegetarian foods.
There aren’t many options available:
When going to restaurants, traveling, or visiting friends, finding vegan foods can be a hard thing to do. Many restaurants don't have a vegan main course, so you can get in trouble by eating rice and beans or ordering french fries. Similarly, many cultural events and holidays include meat, so it's hard to accept the idea of Thanksgiving without turkey or Independence Day without hamburgers. But perhaps more importantly, it can cause discomfort to your friends and family.
Difficult to cook for
Just because it is challenging to make things the vegan style, while you are on this diet, you will be spending a lot of time in the kitchen trying new things. A vegan diet can make things easier and also harder, so before making a decision, make sure you ask your doctor and also your mind – are you ready for a fun and bumpy ride?
]]>Our ancestors lived in severe and harsh conditions for nearly 200,000 years, where they had to hunt for their meat and forage for the vegetables and greens. They didn't plant seeds or eat grains and were hunter-gatherers in the truest sense of the word. They were healthy, physically fit, and energetic as a result of their diet, and were physically capable of achieving their everyday goals. So, what if we tell you that you could be smarter, stronger, and free of physical illness, by just instead of feeding on a modern diet, we ate the same diet as the "caveman" who benefited from a diet that was significantly different from ours.
What is Paleo Diet? – The true definition
The paleo diet – also known as the caveman or stone-age diet, is based on the basic principle that if the cavemen didn't eat it, neither should you. Saying goodbye to processed sugar, dairy, legumes, and grains (all the pre-agricultural revolution), and hello welcome to beef, fish, poultry, fruits, and vegetables. It helps in improving your health by cutting high-fat and processed foods with no nutritional value and excessive calories from your diet. This diet also stresses eating a variety of fruits and vegetables that are rich in vitamins and minerals, nutrients, and fibre – which fill you up faster and make you consume less, thus preventing weight gain.
Our ancients, who were genetically related to us in every way, manage to stay stronger and longer than us by following Paleo Diet. This is in striking comparison to our modern diet of refined foods, sugar, and trans fats, all of which are artificially made and did not exist hundreds of years ago. Our diet is the source of our current disease outbreaks like cancer, diabetes, heart disease, obesity, infertility, depression, and many more.
How to introduce the Paleo diet in our lives?
Lucky for us, we don't have to go all-in on a paleo-style diet. If you're just getting started, consider introducing a couple of these concepts into your daily routine to test the water:
Can the Paleo diet help in losing weight?
High-protein diets can help you lose weight as protein intake can help curb appetite and leave you feeling satisfied and full for longer. However, you can also keep an eye on your average calorie consumption. You can melt some extra pounds if you introduce a "calorie deficit" into your Paleo diet, which involves consuming fewer calories than your daily recommended limit or burning off excess calories by working out.
If you don't like tracking calories, the paleo diet could be a smart option for you. It's essential to mention, however, that the paleo diet isn't for everybody. For example, many that struggle with food restriction can find it difficult to adjust to the paleo diet's lifestyle.
Advantages and Disadvantages of the Paleo diet
The Paleo Diet has caused quite a stir, with certain foods being found both suitable and unsuitable for the diet. The Paleo Diet's pros and cons are listed below:
Pros of the Paleo Diet:
Cons of the Paleo Diet:
You have been jumping on the scales each day after a deadly 45 minutes workout, but time and time again, you get hit by nothing but disappointment and the numbers are too stubborn to go down. You hear about the Keto diet, but it seems like just another diet. It is demotivating and you have finally thought about ordering McDonald’s because apparently, no matter what you do, you can’t seem to lose weight – it is better to eat what you love instead. But, don’t give up too soon. What if we told you that a Keto diet can actually help? Let’s dig a little deeper and find out how…
What is the Keto diet?
The Keto diet, or ketogenic diet, is a low-carb, mild-protein, high-fat diet that can help you burn fat more effectively. More than 50 studies have shown that the Keto diet can result in weight loss, along with exercise and it has a lot of benefits. That's why more and more doctors are recommending it. The ketogenic diet is particularly beneficial in burning excess fat, reducing hunger, and improving type 2 diabetes or metabolic syndromes like PCOS or hormone imbalances.
In the weight loss diet world, low-carb and high-protein diets often become the centre of attention. The Paleo diet, low carb diet, and Atkins diet fall into this category. They are also sometimes referred to as the ketogenic diets but they aren’t the true form of it. A true ketogenic diet is different. Unlike other low-carb diets that focus on protein, this diet focuses on fat. Shockingly, when people are following this diet, they have to consume 90% of their daily calories from fat.
How does it work?
The working of this diet is all in its name. This is called a "ketogenic" diet because your body produces Ketones - It is an alternative fuel for your body and whilst on the Keto diet, your body uses these ketones as a source of energy. The purpose of the diet is to enable the body to use a different type of fuel. The ketogenic diet is not based on sugars (glucose) derived from carbohydrates (grains, beans, vegetables, fruits, etc.), but on ketone bodies, and when your body starts using fat as a source of fuel, you’ll start shedding weight pretty quickly.
In this diet, your daily food should look like something very heavy on the fat side, moderate on the protein side, and very low on the side of the carbs. If you want to get into this diet, make a habit of reading nutritional facts behind everything you buy – scratch out everything that is high on carbs and sugars.
The benefits of a Keto diet
1. Weight loss:
The ketogenic diet can effectively reduce weight and reduce risk factors for certain diseases. Traditionally, a low-fat diet is recommended for those looking to lose weight, but research shows that ketones are actually the best way to lose weight.
Unlike many diets, Keto doesn't increase your cravings and leave you hungry after eating a specific number of calories throughout the day. Ketones are a friendly and satisfying way to lose weight. In fact, you can lose weight without tracking calories.
2. Keto Helps people with PCOS and hormonal imbalances:
Polycystic ovary syndrome (PCOS) is a hormonal imbalance that can cause excess androgen, ovulation problems, infertility, and other problems like insulin resistance. A diet rich in carbohydrates can cause side effects such as skin problems and weight gain for PCOS patients. Researchers have found that a ketogenic diet can improve some PCOS markers like weight loss, fasting level sugars, and hormonal imbalances.
Many hormonal problems like PCOS – can take a toll on people as they introduce us to many diseases. A keto diet helps people with such problems as it significantly reduces insulin and blood sugar levels.
3. Keto helps your heart:
Choosing healthy foods is important when a person follows a ketogenic diet. Some evidence suggests that eating healthy fats like avocados instead of unhealthy fats like pigskin can help improve heart health by lowering cholesterol. High cholesterol levels increase the risk of heart disease. Therefore, the ketogenic diet lowers blood cholesterol levels and reduces the risk of heart diseases as people on this diet only consume good fats.
4. Keto reduces acne
First of all, don’t get this point wrong. When you start a ketogenic diet, you will possibly get acne because your body and the digestive system just isn’t used to heavy amounts of fats and a shift in all the things that are about to change. But hear us out when we say that a Keto diet can help people with acne problems.
Acne occurs for many reasons and can be related to diet and blood sugar in some people. A diet rich in processed and refined carbohydrates can negatively affect skin health by altering the balance of gut bacteria, leading to a significant increase in blood sugar levels – and guess what? A ketogenic diet is actually the opposite of this, that’s why it helps.
Ask your doctor.
Everything comes with good and bad sides as mentioned above. The risk of this diet is that it can cause low blood pressure, kidney stones, and constipation. A strict diet like the Keto diet can also lead to social isolation and eating disorders. Ketones are not safe for people with any type of pancreatic, liver, thyroid, or gallbladder disease. So, before you try any diet, make sure you have your doctor on your side.
]]>The vegetarian diet involves abstaining from eating meat, fish, and poultry. People became vegetarians for a variety of reasons, including fitness, religious beliefs, concerns over animal rights or the use of antibiotics and hormones in living creatures, or a desire to consume food in a manner that does not exhaust natural resources.
Vegetarianism is a delicious way to eat. You can eat any fruit, vegetable, bean, or whole-grain you want. The possibilities are endless. If you are already hooked on a vegetarian diet or only want to try going meatless for a few days, this article will help you with it all.
Vegetarianism is described as a diet that is free of meat, fish, and fowl flesh. While on the other hand, vegetarians consume a diverse range of foods. Lacto-ovo vegetarians, for instance, avoid eating animal flesh but consume eggs and dairy products. Vegans, on the other end, refrain from eating (and frequently wearing) all animal-based items, including honey. Vegans who eat primarily fresh fruits, vegetables, legumes, sprouts, and nuts are known as raw foodists.
There are two other types of vegetarians, namely Pescatarians, who consume fish and seafood, while lacto-vegetarians are those who eat dairy products but not eggs. Fruitarians eat only fruits, seeds, nuts, and other plant-based foods. On the other hand, the macrobiotic diet consists mostly of grains, although it can also include fish - although they don't always define as vegetarians.
Health Benefits
According to most physicians and nutritionists, a low-fat diet rich in fruits, vegetables, and nuts can be beneficial to one's health. There's also evidence that cutting out or reducing red meat from your diet will lower your risk of heart disease. As stated in studies, a vegan or vegetarian diet has also been found to reduce the chance of contracting type 2 diabetes.
Many researchers have also reported that a plant-based diet has also been linked to long-term weight loss, a relatively low risk of heart disease and death. In addition, it has contributed to the prevention and treatment of asthma, high cholesterol, and a reduced chance of cancer.
Better Heart Health with Vegetarian diet
Vegetarian diets aim to keep the heart stable and strong by lowering many heart disease risk factors. This diet is linked to lower levels of triglycerides, total cholesterol, and “bad” LDL cholesterol in a study sample of 76 individuals patients – both of which are risk factors for heart disease when they are elevated.
Another study of 118 people showed that a low-calorie vegetarian diet was more effective than a Mediterranean diet at lowering “bad” LDL cholesterol. Vegetarianism has also been linked to lower blood pressure levels in other studies, another significant risk factor for heart disease.
Go Veggie to lose weight
Vegetarians tend to have a lower obesity index classification (a measure of body fat) than those who eat meat. More than two-thirds (68.8%) of the population are the victim of weight gain. The Oxford vegetarian studies found that vegetarians of all ages, including men and women have low BMI levels/ Vegetarians eat low-energy foods (i.e., fruits and vegetables) that are rich in fibre – which can result in low BMI.
Reduce the chances of Cancer
Consuming a diet rich in fruits and vegetables on a regular basis has been associated with a decreased risk of many types of cancer. There are reasons to believe that vegetarians have a lower average cancer risk than the general population.
Slow down the ageing process
The rate of osteoporosis is lower in situations where individuals consume mainly vegetarian diets. Animal products can cause bone loss and osteoporosis by forcing calcium out of the body. According to one report, people who ate a Lacto-ovo vegetarian diet for 20 years or more just had 18 percent less bone mineral by the time they were 80.
Is a Vegetarian diet costly?
The cost of a vegetarian diet like most diets is calculated by how the person who diet chooses to plan, prepare, and consume. Most of the rumours about the vegan diet are that it is significantly more costly than a standard American diet. Certainly, buying vegan substitutes like non-dairy cheese and imitation meat items can easily add up in price. And as with any diet, dining out to eat can be expensive particularly at a specialised vegan restaurant. However, eating vegan at home on a budget needs the same main principles as a non-vegan diet: A diary with some planning & preparing, grocery trips, and bulk cooking.
Is a Vegetarian Diet good for you?
Do consult your doctor first, as he/she will be able to prescribe the right diet strategy for you. It's important to keep in mind, though that adopting a vegetarian diet does not make you healthy or meltdown a few pounds overnight. It's helpful to plan ahead, use a variety of ingredients, and make the diet a part of a healthy lifestyle to see changes in the long run.
]]>Clean eating encourages people to eat more whole foods such as fruits, vegetables, lean protein, whole grains, and healthy fats and holds a stop sign against processed snacks, candies, and other packaged foods. An example of a meal that includes all these foods is a spinach salad with fried chicken, quinoa, avocado, walnuts, and apple slices, YUM!
The focus of a clean diet is on natural food, not processed foods. Adopting a clean eating plan is an easy and effective way to lose weight and improve overall health.
Traditionally, a clean diet has been defined as a simple whole food that does not contain artificial ingredients. Some people choose to eliminate gluten, dairy, and soy to keep their diet clean.
Not all foods are clean: Not all foods are clean but you know this. We know how good McDonald’s fries are and that a Whopper is the best burger ever but they aren’t clean. The main reason to eat a clean diet is the health benefits of eating nutritious foods directly from the unprocessed planet. Most American’s diets are rich in highly processed foods made from synthetic ingredients; rich in oils, sugars, sodium, chemicals, preservatives, food dyes, other additives and without any knowledge of how damaging these can be when consumed.
Clean Eating Guide for Beginners:
Eating a clean diet can provide your body with healthy and nutritious food. Eating clean foods will fill your body with plenty of vitamins and minerals, high-quality protein, and healthy fats. In particular, these measures can improve heart and brain health, control your weight, strengthen the immune system, and increase energy levels. Naturally made foods are more delicious.
This is what to eat:
Fresh fruits: Apple, banana, blueberry, grape, orange, strawberry, and 100% fresh juice of these fruits.
Vegetables: Avocado, broccoli, Brussels sprouts, cabbage, carrots, corn, green beans, lettuce, mushrooms, onions, peppers, salsa, sweet potatoes, are the vegetables of a clean diet.
Lean Meat / Protein: Dry beans, farm eggs, fresh fish, barn chicken, unsweetened peanut butter, healthy nuts are some great forms of protein.
Grain products: Whole grains, popcorn, oats, brown rice, whole grain pasta are all the cleans from the grain products.
Dairy products: Cheese, milk, plain yogurt, unsweetened dairy-free milk.
5 tips for an easy clean eating diet:
1. Make a strong friendship with green vegetables:
Leafy vegetables like spinach, kale, and arugula are simple and nutritious ingredients that can be added to any food. Adding a mixed green salad to your diet, sautéing spinach in an omelet, or adding fresh kale to your favourite smoothie are easy ways to eat healthy foods. Green vegetables, especially dark leafy vegetables, are rich in vitamins, minerals, and antioxidants that can help your body thrive. Also, they can help relieve constipation which can easily occur when people are following a clean eating diet.
2. Meal prep can save you from the sudden change of plans:
You can prepare a large meal a week in advance and have a fresh and healthy meal every day without investing time daily to cook food. It can also prevent you from making sudden plans of ordering something you don’t want to eat. Buy a kitchen board where you can write recipe ideas, shopping lists and plan your meal for the past week. Make it easy for yourself because you know yourself and the cravings.
3. Always read the labels:
The food label will tell you if the product contains a limited amount of pure ingredients or if it contains sugar, unhealthy fats, or artificial additives. Focusing on eating whole foods that don't require labels is always the best option, but if packaged foods contain healthy ingredients, they can be added to the diet. The rule of thumb when shopping is to only buy low sugar products that contain all-natural ingredients.
4. Avoid liquid calories:
Drinking just a few calories and sugar-based drinks a day will increase weight over time and increase the risk of chronic diseases such as diabetes. Even healthy drinks like smoothies can contain sugar that can be harmful to weight loss and overall health. Use healthy foods like water, fresh juice, and unsweetened green tea to minimize your sugar intake – getting your daily calories from drinks can fill you up with a little amount and leave you hungry for the rest of the day.
5. Refined carbs are not your friends:
Adding white rice, bread, and pasta to your diet won't help your health. This is because these foods lack the vitamins, minerals, fat, protein, and fiber that the human body needs. Additionally, high refined carbohydrate intake can increase the risk of health problems such as obesity and diabetes. Replace refined carbs with fiber-rich whole grains (such as oats, barley, brown rice) to produce purer, more nutritious carbohydrates.
It’s alright if something good can save you from a list of diseases and can make you lose weight, why is it not worth a try? A clean eating diet has all the modern elements and you can always play with your food – to create something delicious and yummy. Take a deep breath – keep your whopper aside and start eating healthy as it can be all the savings you need.
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