Category Archives: Diet And Food

diet

"regular food," early 13c., from Old French diete (13c.) "diet, pittance, fare," from Medieval Latin dieta "parliamentary assembly," also "a day's work, diet, daily food allowance," from Latin diaeta "prescribed way of life," from Greek diaita, originally "way of life, regimen, dwelling," related to diaitasthai "lead one's life," and from diaitan, originally "separate, select" (food and drink), frequentative of *diainysthai "take apart," from dia- "apart" + ainysthai "take," from PIE root *ai- "to give, allot." Often with a sense of restriction since 14c.; hence put (someone) on a diet (mid-15c.).

diet

"assembly," mid-15c., from Medieval Latin dieta, variant of diaeta "daily office (of the Church), daily duty, assembly, meeting of counselors," from Greek diaita (see diet (n.1)), but associated with Latin dies "day" (see diurnal).

late 14c., "to regulate one's diet for the sake of health," from Old French dieter, from diete (see diet (n.1)); meaning "to regulate oneself as to food" (especially against fatness) is from 1650s. Related: Dieted; dieting. An obsolete word for this is banting. The adjective in this sense (Diet Coke, etc.) is from 1963, originally American English.

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Diet | Definition of Diet at Dictionary.com

The ketogenic diet (a.k.a. keto) has been getting quite a bit of press lately. Some swear by it and others mock it. The main goal for most is to boost the bodys ability to burn fat by eating more fat, moderate amounts of protein, and lower amounts of carbohydrates. And truth be told, there is solid science behind it. But the real question isis keto safe?

I do believe a ketogenic diet is a great way to ignite ketosis (i.e., fat-burning) and help balance your blood sugar and insulin, which are essential for weight loss. In fact, if you follow my Bone Broth Diet or 10-Day Belly Slimdown plans exactly as written, you should achieve ketosis safely. But just like any other diet plan, safety all depends on how you approach it.

Are You Eating the Right Fat?

The keto diet is not a blank check for eating heavily processed high fat foods, such as deep fried mozzarella sticks. In addition, increasing your intake of inflammatory vegetable oils, such as canola, corn, and soy oil is sure to put you at risk for disease.

Healthy fats on the keto diet, or any diet for that matter, must come from whole foods and be minimally processed. This includes foods such as coconut, avocado, olives, nuts, seeds, wild fish, and grass-fed dairy.

Speaking of dairy, many keto followers rely heavily on it. And I do believe this can cause problems for many. First, we must consider lactose, a natural sugar found in milk. Because according to the National Institute of Health, approximately 65% of the world population struggles with some degree of lactose intolerance after infancy. And for many of us, our ability to digest lactose continues to decline with age. And when lactose isnt digested, it sits your gut. Eventually, your gut bacteria ferment it, which creates gas, bloating, and many other unpleasant symptoms.

Second, we must consider casein, a milk protein that is among the top food allergens. Symptoms range from diarrhea and vomiting to hives and eczema.

Are You Relying on Processed Keto Foods?

When the Atkins Diet was big, a slew of Atkins bars and shakes kit the market shelves. And yes, while they were low in carbohydrates, they were full of junk. Followers may have lost weight by eating these packaged products, but not without risk.

This is true for many of the commercial keto foods on the market today. Many of these concoctions contain artificial sweeteners along with chemical preservatives and flavors. While these ingredients may keep carbs low, I dont consider most of them to be safe. Especially when eaten daily or in place of home cooked meals.

Its also important to understand that since your carb intake is so low, you must make your carbs count. Each bite must provide fiber, vitamins, minerals, and antioxidants. Its essential that you dont consume any empty calories from processed grains and sugars.

Thus, just like all my diet plans, the majority of your food should come from nature and be minimally processed, if at all. On a safe keto diet, your meals and snacks should consist mostly of the fats I mentioned above as well as protein from pastured meats and eggs and non-starchy vegetables and low carb fruits. Collagen and bone broth both also fit nicely with the keto diet.

When is Keto Bad for You?

Its important to recognize the keto diet isnt for everyone. According to science, its contraindicated in those with pancreatitis, liver failure, or impaired fat metabolism. Basically, if any of your organs or systems involved in the digestion, absorption, and utilization of dietary fat are compromised, you need to take that into consideration before significantly increasing your fat intake.

Also, to play it safe, if you suffer from any other serious health conditions, you should discuss your keto plans with your healthcare provider before diving in. In some cases, you may need to adjust your medications before starting. In fact, this may be true for those with diabetes taking insulin or oral hypoglycemic agents. Otherwise, severe hypoglycemia may occur.

There is some concern of whether or not the keto diet is healthy for those that are obese. Well, it may be problematic if youre obese and on diabetes medications or have any of the complications I discussed above. But other than that, research supports using the ketogenic diet as a way to induce rapid weight loss among the obese population. In this study, the mean initial weight of 83 participants dropped from 223 pounds to 191 pounds in 24 weeks. In addition, these patients experienced a significant loss in body mass index, LDL cholesterol and triglycerides, while their HDL cholesterol significantly increased.

Whats the Catch?

Most of the research only extends as far as two years with most studies lasting much shorter. Thus, while the short term effects are better understood, the long term effects arent as clear. Plus, eating so little carbs can be difficult to maintain for the long haul.

However, I dont see these as problems. Because I dont recommend following a strict ketogenic diet indefinitely. Instead, I would recommend a short keto stint to start burning fat fast followed by a gradual increase in carbs up to 20% of your daily calories. This would still be considered a low-carb plan, but one that is much easier to maintain long term.

For example, if your daily caloric intake is 1600 calories, this means you would start with 20 40 grams of carbohydrates a day to reach ketosis. Then, you would gradually increase to 80 grams to continue losing weight steadily.

Once you reach your goal, you can keep your carbs at 20% or gradually rise to 40%, which would be 160 grams on a 1600 calorie daily diet. However, for some, anything above 20% may trigger weight gain. So you may need to do a little experimenting to find your personal sweet spot. And most importantly, I never recommend going above 40%. This will almost definitely put you in the weight gain danger zone fast.

Below is a helpful chart with a breakdown of macronutrient percentages and their benefits (or disadvantages).

These percentages are based on a study, which found that participants on a low-carb (20% carbs) plan successfully maintained their weight after completing a weight-loss diet. In fact, participants on the low-carb plan burned 250 calories more a day than the high-carb diet group. In addition, as an added bonus, the low-carb dieters had significantly lower levels of the hormones ghrelin and leptin than participants on a high-carb plan. This is beneficial because ghrelin stimulates your appetite. And high levels of leptin, especially in obese individuals, can also lead to an increased appetite.

What About the Keto Flu?

In the beginning of the diet, you may experience what some refer to as the keto flu. The symptoms generally include fatigue, headache, nausea, diarrhea, vomiting, constipation, dizziness, and insomnia. But these symptoms typically subside within a few days. Staying hydrated is key and taking a quality multivitamin and mineral supplement may also help.

Finally, rapidly switching from a ketogenic diet back to the standard American diet will most likely cause you to gain weight back quickly and possibly more than you lost. But this is true for any diet, which is why I created my 80/20 Maintenance Program.

Bottom Line

Sois the keto diet healthy? Yes! It can be a great tool to turn your body into a fat-burning machine quickly. But its got to be done right. Youll need a transition and maintenance plan to keep the weight off. You must listen to your body. If something doesnt feel right, dont ignore it. And if it doesnt work for you, dont worry! Youre not alone and you can still drop the weight with a more moderate approach.

Keep thinking Big and living BOLD!

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Is the Ketogenic Diet Safe? - drkellyann.com

I started my journey to ketosis about 5 years ago, and while the initial attempts resulted in quite a few failures, it was one of the best decisions Ive ever made.

Once I managed to come up with a great meal plan and satisfy my cravings for treats without getting kicked out of ketosis, the benefits took over, and I never looked back.

However, like most keto dieters you come to a stage where you wonder if you can and should stick to a permanent ketogenic state. Is it safe or are there reasons to stop it on a regular basis?

These are all questions that I really struggled with, but over the years I have managed to get some great advice from other ketoers, dieticians and nutritionists.

And I thought it was well overdue that I share that information.

How Long CAN You Stay In Ketosis?

This is the big question that goes beyond working out how much weight you want to lose.

While some people only stay on the diet until they reach their optimum weight, others get so used to the food and mental energy that they decide to keep going with it.

So, what is the right answer?

There are a lot of debates if this type of diet should be a long-term plan due to the lower carb intake.

The argument is that in human history, such prolonged periods of low carb intake never really existed.

Its certainly a good argument for choosing a seasonal approach to keto where you alternate between regular and low carb diets. Its what our hunter-gatherer ancestors did when winter months meant very little carbs through plants, fruit and nuts were available.

However, studies have shown that the Inuit lived their lives in a permanent state of ketosis. There are also a few other Great Plains tribes that were at least seasonally on a ketogenic diet for their entire lives.

Children with epilepsy commonly go under keto therapy, [1] which has a profound effect on the frequency and intensity of seizures. Many of them stay with the diet for as long as 12 years to gain control over the symptoms.

So, there are indeed many examples of extremely long diet durations.

On the other hand, some health experts share that while a low-carb/keto diet (learn more) can produce short-term results, there can be various health issues related to staying on a low-carb diet.

The USDAs recommendation is that 80% of a persons food should typically be vegetables, fruits, and grains, and 20% should be protein. These non-protein foods are important for issues like micronutrients, digestion, and immune system.

So, heres what I generally recommend.

Come up with a healthy weight loss goal and stick to the diet until you get there. As long as you dont have any lasting side effects (see them here), your body will adapt.

And its just a matter of time for you to work out your food intake to get all the nutrients you need.

Once you have achieved your weight and general health goals, then its not a bad idea to take some intermittent breaks.

It adds diversity to your diet, and as long as you dont start binging on candy bars and fast food, you shouldnt see any major negative effects.

Also, if you work out a lot, especially high-intensity training, then extra carbs are necessary.

The occasional carb boost from healthy veggies is not going to be the end of the world, and can actually play a major role in boosting your immune system for the winter months.

Personally, I stuck to keto for 2 years before taking my first break. These days, I spend 9 months on keto and take 3 months off in the summer.

Its a balance that works for me, and the best thing you can do is work out what works for you.

How Long SHOULD You Stay In Ketosis?

While permanent ketosis can result in weight/fat-loss, if it isnt done correctly it can also cause some health hazards.

For example, some people can develop ketoacidosis which is a combination of very high levels of ketone and blood glucose at the same time.

In this condition, the blood becomes acidic and the person could risk experiencing major health complications.

This mainly affects people with a history of diabetes or alcoholism, but in rare instances can be triggered through excessive ketone supplement and carb intake over a prolonged period.

Generally speaking, ketosis is a state that you should continue until you hit your weight loss and health goals. This could be for several months or even years. The important thing is to stick with it as long as you dont suffer lasting negative effects.

The keto diet does require some careful monitoring and planning, but once you manage to get all your nutrients from alternate low-carb sources, theres no reason why you shouldnt continue.

How to Stay in Ketosis and Maintain It

A lot of people say that staying in ketosis is actually harder than getting there in the first place. I first heard this while trying to get through a few days of the keto-flu and really had no idea how anything could be more difficult.

But in many ways it is true.

There are obvious things like giving in to cravings for a donut or candy bar.

Or maybe you just want to enjoy a couple of beers on a hot day?

However, there are other simple mistakes you can make with your meal plan and snacks that will very quickly kick you out of ketosis.

Thats why keto is more than just switching to low-carb foods. Its a lifestyle that requires a commitment to many small changes.

Here are a few things that I recommend people do to help them achieve and stay in ketosis:

1. Moderate Your Protein Levels

This is a very common mistake for people that are trying to maintain ketosis. Eating too much of that steak will definitely get you out of the diet. Why?

Because when your protein level is too high while your carbohydrates are too low, your body will start to run gluconeogenesis.

This means that your body will start breaking down all the protein and then turn it into fuel.

To avoid this, you will need to up your intake of healthy fats (hint: the omegas andMCTs) so that your body will use it instead to make energy for your body.

2. You Need To Track Your Carbs

This might seem obvious, but when I talk to people who are struggling with getting to or maintaining ketosis, they generally cannot show me their food diary.

It was one of the first tips I ever got and is as important as coming up with a detailed meal plan. If you dont write down exactly what you eat and drink on a daily basis, then its impossible to work out your carb intake.

Get into the habit of keeping a diary and working out at the end of the day how many carbs, protein, and fat you have taken in.

If you want to get really fancy, you can chart this out in a spreadsheet (thats my inner nerd talking there).

3. Test Your Ketone Levels

Here is where it gets easier. The ketogenic diet is not like any other diet in the world, it's not something that you just keep doing blindly, you can actually measure it.

Our bodies produce ketones which burn the fat and turn it into energy, and guess what? We can measure ketones in our bodies by using simple urine test strips.

We review some of them right here if you havent got some already.

By using these strips, you can keep track of your ketone levels and see exactly how your body reacts to some changes in your meal plan.

With these, you aren't just flying blindly, and you can actually see the goal that is maintaining in ketosis. These strips are particularly helpful in the early stages when you might not know what the other signs of ketosis actually are.

I also found them highly motivating as I watched the changes appear each day.

4. Take Advantage Of Supplements

This is one of the biggest mistakes I made when I started out. I was so adamant that I would get there without any fancy supplements that I ended up struggling far longer than necessary.

Many ketone supplements (like these) are ideal for taking at different stages of your new lifestyle. In the first few days, they will give you that energy boost to clear the brain fog and constant fatigue.

At later stages, these keto supplements will help boost your ketosis, which is particularly helpful once your body fully adapts to ketosis and weight loss actually stalls (learn more here).

As long as you get high-quality supplements with 100% natural ingredients and no crap added in, then they will actually be extremely helpful with your goals.

How to Stay Motivated

If you're reading this, then you're probably looking for some keto motivation which is sometimes hard to come by especially considering how difficult it can be for some to abide by the rules of the diet.

First of all, don't stress out too much. Many people have failed to get into ketosis on their first time so it's not a big deal.

Throughout my keto years I have had my time of struggles and failures, but I did learn a couple of things that I would love to share with you all.

Here are some tips that I used to stay motivated throughout the process.

Frequently Asked Questions

Is ketosis bad for you long term?No, ketosis is not bad for you in the long term, and in most cases it is far better than the now standard blood sugar rollercoaster.

All it means is that your body has adapted to sourcing energy from fat rather than glucose, and this is a state that can be maintained long term. It does require careful monitoring of your food intake to make sure you get all the important nutrients, but this is something you will learn with time.

How long does ketosis last?Ketosis lasts as long as you maintain a low-carb diet.

As soon as you increase your carb intake again, you will quickly be kicked out of ketosis. The body will then switch back to glucose as an energy source.

How long does it take to lose weight in ketosis?It can take anywhere from a week to a month to start losing weight in ketosis.

Its important that you dont misinterpret the initial loss of glycogen as weight loss. The reason is that glycogen binds to 3 parts water, and you can actually lose 6 pounds or more in a few days through loss of fluids.

But the actual fat loss will kick in pretty soon after your ketone levels increase.

Can you Stay in ketosis forever?Yes, technically you can stay in ketosis forever, as long as you make sure you get all the vital nutrients.

From vitamins to minerals and fibre, you can quickly become deficient with symptoms of sickness becoming a daily struggle. No diet is worth getting sick for, so make sure you plan your meals carefully.

Final Summary

At this stage, you will understand that its possible to stay in ketosis indefinitely. Some people continue with it for many years with no complaints. But this does mean they have perfected their food intake.

Staying in ketosis long term is a lifestyle choice that can work perfectly fine for you, or else you might adapt a little and take intermittent breaks.

It all depends on your personal weight and health goals, but with the right attitude and careful planning, you can achieve all your physical and mental health goals.

See more here:
How Long Can Your Body Stay in Ketosis Safely?

Diets Dont Work

Diets Don`t Work is a free 8 week weight management and nutrition programme.As a team we encourage weight loss at a steady pace and include different aspects of nutrition to enable you to choose a healthy lifestyle.

Our sessions include topics on behaviour change, goal setting, portion size, food labels and physical activity plus other areas to promote a healthier choice. The sessions are delivered in a friendly professional manner within a group setting that offers support throughout the course and afterwards (beyond).

Come along and join our course. This is the session where we provide an overview of the course. Complete a small amount of paperwork and inform everyone on the course and of the leaders contact names and telephone numbers. We also take measurements of weight and waist circumference though this is not compulsory. BMI may also be calculated at this stage. All sensitive data is recorded and stored in a confidential manner.

Here we encourage the Eatwell Guide approach to a healthy balanced eating pattern. Answer any queries and hopefully debunk any myths regarding certain food groups.

In this session we offer realistic advice on how to understand portion sizes. Including tips on how to reduce portion sizes of various foods without losing taste or flavour and increasing other food groups to achieve a healthy balanced diet.

This is our halfway stage and where we deliver knowledge, understanding and practical advice on Fats, Sugars and Salt. We discuss the practicalities with regards to fat in the diet, too much hidden sugar and salt. Visual aids are used to portray the various amounts of hidden fats, sugars and salt in a wide range of foods and offer information on the labelling of certain food items including Diet, Reduced Fat/Sugar, No Added Sugar plus others.

Physical activity is an essential part of weight management Energy In vs Energy Out. We discuss the health benefits of physical activity and offer a practical taster session free of charge on how to incorporate movement into a busy daily routine. We use visual aids to discover how much physical activity is required to burn off the calories in every day foods.

Ever stood trying to work out what all those figures and colours mean on a food label? Let us help you work them out. We will show you how to make sense of all the information displayed on a food label and help you understand how to read the traffic light system to make a healthier choice.

In this session we discuss the practicalities of eating out and alcoholic calories. We encourage you to make a healthier choice whilst dining out, visiting a coffee shop or the up and coming Baltic Triangle by showing the various healthier choices available.

We do not tell you what you can or not drink in the way of alcohol but we do advise on just how calorific some drinks may be.

The catch up and final session here we see how far the group has come over the 8 weeks. It is also an opportunity to cover any of the topics that anybody wishes to go back through. We also retake your measurements and compare them to the initial measurements in a sensitive manner. We discuss how to further and maintain your weight loss and give the opportunity for ongoing and further support.

Diets Dont Work is run across Sefton in a number of venues at varying times during the day. If your would like to book a place or need further advise on Diets dont work please call Active Lifestyles on 0151 934 2352 or email us on active.lifestyles@sefton.gov.uk

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Diets Dont Work - Active Lifestyles Sefton

Posted October 27, 2017 in Diet Management, Tips, Tags: cholesterol, healthy heart tips, heart and kidney diet, heart health, heart healthy diet, Kidney Diet, Phosphorus, Potassium, red meat, Sodium by Jackie Termont, RD.

People with kidney disease have many dietary considerations. Getting the right nutrients as well as cutting back on certain nutrients are at the top of the list.However, many patients also have heart disease and thus, need to think about heart healthy measuresin the diet that are just as important.

To assist here are six tips to help balance the kidney diet with a heart healthy diet.

In conclusion, these tips can help balance your diet between managing kidney disease and heart disease. Speaking with your doctor and dietitian to learn what your blood levels are can help you when planning your meals.

For more information to answer questions onheart healthy and kidney diets read A Good Match: Merging the Heart and Kidney Dietsfrom DaVita.com.

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Heart Healthy Tips that Merge with a Kidney Diet

Keto diet for diabetics: Diet low in carbs can be helpful for people with type 2 diabetes

If you are diabetic, can you or can you not follow the very famous keto diet for weight loss? Let's find out. Type 2 diabetes is a condition which affects blood sugar levels. A healthy lifestyle is the most effective way to reverse type 2 diabetes. A type 2 diabetic is required to eat healthy foods, exercise regularly, quit smoking and alcohol, sleep well and take less stress to deal with effectively. Weight loss and weight management is also required and keto diet is extremely popular for this.

A keto diet is a low-carb, high fat and moderate protein diet. While the American Diabetes Association recommends no single diet over another for people with diabetes, keto diet can help in controlling blood sugar levels as it involves extremely low carb intake.

Also read:5 Food Swaps To Satisfy Your Carb Cravings And Add Some Fun To Your Weight Loss Regime

Nutritionist Dr Rupali Dutta says that keto diet is safe for diabetics, but only when followed under strict professional guidance. "Diabetics do need a diet low in carbs. But when it comes to keto, they should not follow it for too long," says Dr Rupali.

Diabetics can also do with making better choices of carbs too keep their blood sugar levels under control and get other nutrients too from their diet, she adds.

Foods containing carbs such as pasta, bread, rice, fried food, fruits are actually the main source of energy for the body. When you are eating carbs, the body uses insulin to bring glucose from the blood into the cells for energy. But, people with diabetes either lack of insulin or have insulin that does not work properly for the body.

Also read:Restore Hormonal Balance With These 5 Keto-Friendly Foods

Eating foods that are high in carbs can lead to blood sugar spikes, this where keto diet's benefits step in. This however, is vastly going to be different for every individual. In order to prevent any side effects, it is recommended that you take expert advice before taking up keto diet in case of type 2 diabetes.

Living a healthy lifestyle can help in controlling diabetesPhoto Credit: iStock

A 2018 study found that keto diet can help in controlling levels of HbA1c - which refers to amount of glucose travelling with haemoglobin in blood over about 3 months.

Keto diet can help in maintaining glucose levels at a low but healthy level. Lower intake of carbs in diet can reduce blood sugar spikes and reduce the need for insulin.

Also read: Missing Rotis On Keto Diet? Try These Protein-Rich Low-Carb Rotis For Quick Weight Loss

What's more is that this diet aids weight loss, which further supports glycemic control and improve overall well-being.

So if you are a diabetic, you can try the keto diet for effective results. But, don't forget to consult your doctor before going ahead with it and follow it for a limited time span only.

(Dr Rupali Dutta is consultant nutritionist at Fortis Escorts)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Keto Diet For Quick Weight Loss: Is Keto Diet Safe For ...

Q: Is the ketogenic diet safe for people with diabetes?

A: The ketogenic diet is one treatment option for people with type 2 diabetes who are overweight.A 2013 review found the diet significantly improved blood sugar control, A1c and weight loss and reduced insulin requirements inoverweight individuals with type 2 diabetes.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Originally created in the 1920s as a treatment for epilepsy, the ketogenic diet is low in carbohydrate (less than 20 grams a day), high in protein, and moderate to high in fat.

Because of the extremely low carbohydrate intake, your body is forced to convert fat into energy instead of sugar. This process, called ketosis, allows for rapid weight loss when followed properly,but should be medically monitored by your doctor.

The ketogenic diet restricts all forms of carbohydrate, including starches, starchy vegetables, grains, fruit, milk, yogurt and sugars. It allows meats, heart-healthy fats and limited amounts of non-starchy vegetables.

Because certain food groups are eliminated completely, vitamin and mineral supplementation may be needed. (The ketogenic diet is not recommended for anyone who is pregnant, has chronic kidney disease or is prone to gout.)

Its important to keep in mind that weight loss requires an individualized approach, and that multiple meal-planning options are safe and effective for people with diabetes.

Dietitian Melissa Matteo, MS, RD,LD, CDE,Diabetes Center

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Is the Ketogenic Diet Safe for People With Diabetes ...

So youre interested in eating only plants, eh?

Well, youve come to the right place to learn all about it. Ive seen many people over the years have success with a Plant-Based Diet.

Truth be told though, Ive seen many people also struggle with it too.

(After all, donuts are plant-based and pizza just got declared a vegetable).

There is definitely a right way and a wrong way to embark on eliminating animal products from your diet.

Today, Ill share with you how to safely and correctly follow a plant-based menu and still hit your goals.

Now, although Ive been running this site for 10 years, I may be drawing a large target on my back by diving headfirst into a topic Ive thus far avoided.

As a blogger, if you want to tenfold your hate mail, take a stance on a Plant-Based Diet.

And saying ANYTHING about veganism for OR against is an easy way to get virtual produce tossed at you.

Although most people discover Nerd Fitness through our guides on Paleo or Keto, we get SO many questions on how to eat a Plant-Based Diet that I figured Id give my two cents.

With pop stars and famous directors advising folks to try veganism, these inquiries are only going to increase.[1]

So today, we are going to talk about how to eat a Plant-Based Diet safely.

The right way, and the wrong way, to go vegan or vegetarian.

BIG ASS CAVEAT: Im not going to try to convince you to give up meat. If youre reading this, Ill assume youre here because youre interested in doing so, and want to know the best path through it.

The politics, controversy (yes, Ive read the China Study[2]), and geopolitical impact of veganism are beyond the scope of this article. Im just a nerd who studies the hell outta health and wellness and sometimes wears pants.[3]

So setting all the controversy aside, I want to explore the science and the how to for people who are heading down this path.

Lets goooooo!

There are quite a few different versions of a Plant-Based Diet.

Itll be good to start with some definitions so we land on the same page.

According to the Vegetarian Society, a vegetarian is someone who does not eat foods that consist of, or have been produced with the aid of products consisting of or created from, any part of the body of a living or dead animal.[4]

So NO eating:

Instead, vegetarians DO eat:

Plants, more or less.

Vegetarian can be a broader term for more specific examples of plant-based eating. Some examples would be:

Lacto-ovo-vegetarians is someone who doesnt eat animal flesh but does eat dairy and eggs. This is the most common type of vegetarian.

Lacto vegetarians dont eat eggs but do eat dairy.

Ovo vegetarians avoid all animals products, with the exception of eggs.

Vegans avoid all animal products, including dairy and eggs and even things like honey. If it came from an animal, its not a part of a vegan diet. Some even take it one step further and eat only a raw vegan diet, where the plants consumed are not cooked prior to consumption.

The above are the most common forms of Plant-Based Diets, but there are others!

A pescatarian is someone who consumes no animal products except fish and shellfish.

A flexitarian is someone who follows a vegetarian diet a majority of the time, but who will occasionally eat meat.

Now granted, neither pescatarians nor flexitarians are technically vegetarians because both contain animal products on the menu.

However, they are mostly plant-based, so worth mentioning especially if somebody is doing this in an attempt to be healthier.

There are many more considerations and labels, which can tackle a lot of the ethical stances around being vegan: not wearing animal products, the treatment of animals, etc.

To be blunt, this is outside the scope of this article.

Im only interested in If you are going to eat only plants, how do you do it? So well politely ignore clothing, testing, and captivity for this article.

Which brings us to

What you can or cannot eat on a Plant-Based Diet depends a lot on what kind of vegetarianism you follow.

Eggs and dairy, for example, may or may not be included. It really comes down to what path you are choosing.

There are some general food groups we can consider as universal no matter what form of vegetarianism you follow.

A Plant-Based Diet will include the following foods:

Whole grains. Rice, oats, barley, and buckwheat would all be examples of whole grains. Most vegetarian diets include a sizable amount of whole grains as their base.

Vegetables. Of course, a vegetarian diet is going to include vegetables! And it should because vegetables are great for you! Theyre packed full of nutrients, fiber, and generally low in calories. Most people could stand to eat more veggies. If you find yourself not being able to stomach greens, I got you. Check out this post for tips on how to turn around any vegetable hater.

Legumes. Beans, lentils, and soy make up the legume family. If youre following a plant-based or vegan diet, legumes would be a great way to get protein (more on this to follow).

Fruit. Bananas, apples, and oranges all come from plants, so all are vegetarian-friendly. While high in fructose (sugar), they are also nutrient dense. Our general stance on fruit around these parts is to eat in moderation.

Nuts and seeds. Again, they come from plants, so almonds, cashews, and pumpkin seeds are good to go on any vegetarian plan you pick. So is quinoa, which although is often thought of as a grain, is actually a seed. Mind=blown.

Nuts and seeds, although high in fat and calories, are another great way to get protein on a Plant-Based Diet.

No matter what type of vegetarian diet you pick, youd be free to eat the above (provided they fit into your current nutrition goals but Ill get to that shortly).

The below will depend on what kind of vegetarianism you are trying. We may be stepping into controversial waters (remember, dont shoot the messenger) with the following:

Eggs. Eggs are a great source of vitamin B12 and protein, which will become important in a section further down.

Dairy. Whether or not you consume dairy will be determined by your specific strain of plant-based nutrition. On the one hand, its from an animal (moo). On the other hand, dairy can be full of nutrients that might be harder to source from only plants, like omega-3s and calcium.

Fish. Look, I get it. Fish are animals, so technically not allowed on a vegetarian diet. However, if you eat a mostly-Plant-Based Diet that includes a little fish, it wouldnt be too different from a Mediterranean Diet. There are a lot worse ways to eat than like the Mediterraneans. And as mentioned earlier, depending on who you talk to, being pescatarian could be a form of a Plant-Based Diet.

Thats a lot of the major food groups when it comes to plant-based eating.

So heres all you need to remember:

Whatever form of vegetarianism you may pick, stick to REAL food whenever possible.

Pinto beans, asparagus, apples, and quinoa would all be examples of real food. These are nutrient-dense foods that will keep you full and energized throughout your day. Deep fried cheese balls, donuts, and candy bars are examples of plant-based, but not real food.

And Ill give out a warning on processed vegan junk food in a moment.

For now, there may be a question you are thinking.

Its one of the most common ones we get when it comes to eating a vegetarian or vegan diet.

MAYBE!

There are plenty of examples of people losing weight on a Plant-Based Diet.[5]

However, there are also stories of the opposite where people gained body fat when going vegan.[6]

However, anecdotal evidence isnt science.

What does the research say?

If you look at studies on the subject, theres nothing here that will surprise us: plant-based calories count just as much as animal-based calories.[7]

There are some studies which show the success of veganism compared to omnivore diets for weight loss.[8] Then there are others showing that a diet including meat outperforms vegan diets for trimming body fat.[9]

Depending on who youre trying to impress, you can find six studies that say vegans will lose more weight than meat eaters, or half a dozen studies that show vegans will lose less weight.

It honestly doesnt matter, because when it comes to weight loss, it comes down to calories, calories, calories.

Oh and calories. Did I mention calories?

Put bluntly, if youre not losing weight, youre consuming too many calories.

It doesnt matter if theyre vegan or vegetarian or Paleo or certified organic. Check out our Why cant I lose weight? article to learn the science behind why!

Lets get to the point: Youre here, youre eating plants, and you want to lose weight. So heres how to do it.

If you typically ate a standard American diet filled with burgers and french fries, and then moved to salads? Yeah, Id imagine that you would lose weight simply because youre now eating fewer calories than you were eating in the past.

However, if you go from scarfing down normal burgers to scarfing down an Impossible Burger or a vegan burger? Maybe not.[10]

Lets take a look:

The Impossible Burger is made with wheat protein, coconut oil, potato protein and heme (a molecule found in plants and animals). So its very calorically dense.

Moral of the story: dont assume that food without any meat in it will have fewer calories in it.

While there are plenty of nuances, when it comes to weight loss, calories in and calories out plays a major role in whether or not you are successful.

Just because something is vegan doesnt mean its necessarily healthy. As someone pointed out in our private Facebook Academy group, Oreos are vegan.

If you dont plan properly, you could be deluding yourself into thinking veganism will be a weight loss strategy.

I know that adopting a new lifestyle can be challenging, especially if youre really busy. Whether its veganism, a low-carb diet, or trying to build muscle, embarking on a new habit can be tough if you dont know what to do.

Weight-loss, no matter which strategy you pick, can be a hard road to follow.

I want you to know that youre not alone, were here to help. We offer a 1-on-1 Online Coaching Program to help busy people like you embark on complete life overhauls. We can help you with dietary changes, exercise, and accountability so you can create new healthy habits that fit into your chaotic day-to-day life!

If youre thinking about a Plant-Based Diet for weight loss, we can help you switch to a less restrictive diet over time. Slow and steady is our preferred approach.

If youd like to learn more, click on the big image below:

Contrary to popular belief, you CAN get enough protein when following a Plant-Based Diet.

However, protein consumption SHOULD be something thats prioritized if youre trying to lose weight, build muscle, and be healthier. What we call protein is actually a combination of different amino acids. There are 20 or so amino acids that we use to build muscle and keep our organs functioning.

Nine of these amino acids our body cant produce itself, so we need to get them through food.

Getting all nine is important, because these amino acids do everything from build and repair muscle tissue (which is HUGE for strength training), run our metabolism, and even help our genes function correctly.[11]

All nine are found together in all forms of meat. When you eat a piece of chicken, you are getting all nine.

When it comes to non-animal sources, most plants will generally be missing one or two of these nine essential amino acids.[12]

Soy might be the best way to get all nine together in one plant; however, soy doesnt seem to provide the same biological functionality as dairy or eggs.[13]

You can overcome this small challenge easily by varying your dietary choices.

See the original post here:
Eating a Plant-Based Diet: Safely Going Vegan | Nerd Fitness

Epidemiologists have long warned that, in addition to causing obesity, eating too much fat and sugar puts a person at greater risk for colon cancer. Now, researchers at Temple University have established a link that may explain why.

The findings, Epigenetic Differences in Normal Colon Mucosa of Cancer Patients Suggest Altered Dietary Metabolic Pathways, were published in the March issue of the American Association for Cancer Researchs journal, Cancer Prevention Research.

There have always been questions about why things like diet and obesity are independent risk factors for colon cancer, said Carmen Sapienza, professor of pathology in Temples Fels Institute for Cancer Research and Molecular Biology, the studys lead author. This study suggests how and why high fat diets are linked to colon cancer.

The researchers compared colon tissue in non-colon cancer patients with normal colon tissue in patients with the disease. In the normal tissue from patients with colon cancer, they found that epigenetic marks on genes involved in breaking down carbohydrates, lipids and amino acids abundant in the fatty Western diet appeared to have been retrained. Epigenetic marks are chemical modifications that serve as on/off switches for many genes.

These foods are changing the methylation patterns on a persons insulin genes so that they express differently, pumping out more insulin than the body requires, said Sapienza. In people that have colon cancer, their glucose metabolic pathways and insulin signaling pathways are running at completely different levels than people who dont have colon cancer.

Sapienza said that cancer cells love insulin and studies have shown that tumors feed off of insulin. Insulin is only supposed to be expressed in your pancreas, so having this extra insulin is bad, he said.

Sapienza pointed out that people dont usually get colon cancer until the age of 50 or older, so it is unclear when the epigenetic modification of the genes begins.

The hypothesis is that the changes in the metabolic pathways happen first, and once they occur, if any kind of mutation happens that causes a cancerous polyp, you are going to feed it through this excess insulin, he said.

There have always been questions about why things like diet and obesity are independent risk factors for colon cancer. This study suggests how and why high fat diets are linked to colon cancer.

-- Carmen Sapienza, professor of pathology, Fels Institute for Cancer Research and Molecular Biology

Sapienza said this study provides the first evidence of widespread epigenetic modification of metabolic pathway genes occurring in healthy colon tissue.

The researchers theorize that if the modification found in healthy colon tissue could also be found in other healthy tissues in the body, they might be used to diagnose or determine the likelihood of colon cancer by through a saliva or blood test in addition to a colonoscopy.

In addition to Sapienza, researchers om the study included Matthew L. Silviera, Brian P. Smith and Jasmine Powell of the Fels Institute for Cancer Researcher and Molecular Biology in Temples School of Medicine.

The study was funded through the National Institutes of Health and Temples Fels Institute for Cancer Research and Molecular Biology.

More here:
Study shows how high-fat diets increase colon cancer risk ...

Youve made a New Years resolution to lose weight in 2013, but should you favor zero-calorie drinks or water as part of your diet? Or does it matter at all which of these beverages you choose for weight loss?

Thats what researchers at Temple Universitys Center for Obesity Research and Education (CORE) and the University of Colorados Anschutz Health and Wellness Center are hoping to discover as part of a year-long study comparing the effects of zero-calorie drinks and water in the context of weight loss. The Food and Drug Administration defines zero-calorie drinks as those having five or fewer calories per eight-ounce serving.

Water has long been the recommended beverage in any weight loss/maintenance program, yet dieters frequently turn to the more flavorful diet or zero-calorie beverages as a replacement.

Since both of these drinks are calorie neutral, you should be able to lose the same amount of weight regardless of whether you consume zero-calorie drinks or water while dieting, said Stephanie Vander Veur, program director for clinical research at CORE. On the other hand, some think that non-nutritive sweetened beverages may increase a persons preference for a sweet taste that may lead them to consume additional calories. No one has really tested this to date.

Temple is seeking to recruit up to 150 people to take part in the study, which is being led by CORE Director Gary Foster. The first Temple group of 18 already began participating in the study in November. The University of Colorado will also study 150 participants.

Those who are selected to participate must be regular consumers of zero-calorie or diet beverages (currently consume a minimum of three per week) and above ideal body weight. They will participate in a weekly 60-minute group weight loss program during the first 12 weeks of the study and then 10 monthly 60-minute group weight loss/maintenance meetings thereafter.

Participants will be required to drink a minimum of 24 ounces per day of either a zero-calorie beverage that includes a non-nutritive sweetener such as Diet Coke, Coke Zero, Diet Pepsi, Pepsi Max, diet ginger ale, diet Snapple, and Vitaminwater zero or water, depending on which study group they are randomly assigned. Those who are in the water group will not be able to drink any zero-calorie beverages, and must also refrain from using non-nutritive sweeteners in other drinks such as coffee or tea. Foods that contain non-nutritive sweeteners are permitted.

The study will be conducted at CORE, located on Temples Health Sciences Campus in North Philadelphia, Jeanes Hospital in Northeast Philadelphia and Temples Center City campus.

The study is being funded by the American Beverage Association.

Anyone from the Philadelphia region interested in participating in the study should contact Temples Center for Obesity Research and Education at 215-707-3292.

The rest is here:
Study will compare zero-calorie drinks versus water in ...