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Vegan diet is an extreme diet in which you might not get adequate protein

Vegan diet: Intolerance to milk and dairy products, weight loss, stopping animal cruelty and shifting towards so-called cleaner eatingare a few of the many reasons why many people are adopting veganism or vegan diet. Veganism is a lifestyle which excludes all kinds of animal exploitation and cruelty, be it in the form of food, clothing or for any other purpose. A vegan diet, thus, does not include any animal-derived foods like milk, meat, eggs and dairy. Vegan diet has been known to offer a variety of health benefits including weight loss, regulation of blood sugar levels and prevention of type 2 diabetes, better heart health and much more.

However, as is the case with any restrictive diet (diet which asks for food restrictions), even vegan diet comes with its set of side effects. Delhi-based nutritionist Pooja Malhotratalks about a few side effects of vegan diet in one of her posts on Instagram.

Also read:Can Vegan Diet Reverse Type 2 Diabetes? Know The Answer From Our Expert

A vegan diet essentially involves eating everything vegetarian (minus dairy products). So, it involves eating fresh fruits and vegetables, lentils and legumes, nuts and seeds and whole grains. A diet which includes these foods is by and large considered to be healthy. However, being an extreme diet (as Malhotra terms it), it has a few side effects.

A vegan diet may result in an increase in your carb intakePhoto Credit: iStock

Also read:Vegan Diet:Tips For Beginners By Nutritionist

If you want to lose weight and/or follow a healthy lifestyle, a more flexible approach is a better option. You should include all food groups in your diet, in moderation, Malhotra recommends. According to her, an inclusive, balanced diet in moderation is a time-tested lifestyle that has been followed by generations.

Follow a healthy diet and avoid going in extremes for weight loss and good healthPhoto Credit: iStock

Also read:6 Plant-Based Sources Of Protein For Vegans And Vegetarians

(Pooja Malhotra is a nutritionist based in Delhi)

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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Vegan Diet: Inadequate Protein Intake And 7 Other Side Effects You Need To Watch Out For - NDTV News

The research, conducted by the bakery company, Hovis, suggests that the UK is missing out on the full benefits a high fibre diet can bring to gut and heart health, despite high-profile campaigns to urge greater consumption.

2,064 adults in the UK were asked about their fibre intake and the results show people are generally confused about fibre intake.

The research shows that the majority (89%) of UK adults say they recognise that eating fibre each day is important, with just 2% saying it doesnt matter to them. The research reveals that 79% correctly identify that fibre helps digestive health, with more than a third (38%) also recognising that it can help to maintain normal blood cholesterol levels.

However, despite high profile campaigns to get people to boost their fibre intake, just 38% of UK adults say they ensure their diet is high in fibre, regardless of the wealth of scientific evidence pointing to the health benefits that fibre brings.

Meanwhile, when asked how much fibre they consumed each day, one-in-four UK adults (24%) say they simply dont know.

The research also reveals confusion about how much fibre we need, with half of those surveyed saying they dont know how much fibre the average adult should eat each day, and just 14% correctly identifying that the daily target is 30g.

When asked to identify the food types that are best for delivering fibre, most UK adults could correctly identify those that are a good source. The best-known food type is bread, with four fifths of UK adults (81%) thinking that wholemeal bread is a good source of fibre.

Jeremy Gibson, Marketing Director at Hovis commented: There have been numerous studies that have shown the benefits of eating more fibre, yet people are still failing to eat enough of it. The rise of lower-carb diets and reduction of bread consumption are another signal that consumers could be avoiding bread and missing out on the amazing fibre benefits they bring.

At Hovis we are determined to play our part in helping reverse this trend and getting the UK into better shape, one meal at a time. We are working with a registered dietitian, Sarah Almond Bushell, and other experts, to provide information, recipes and advice to help the UK improve its diet.

Its not difficult to boost fibre intake, anyone can do it by eating more wholemeal bread, wholemeal pasta, brown rice and fruits and vegetables. Consuming enough fibre can help with digestive health, as well as maintaining normal cholesterol levels and it can taste great too.

Continue reading here:
Research shows two thirds of adults don't have a high fibre diet - Health Europa

If you deal with irritable bowel syndrome (IBS), youre not alone. This common condition causes bloating, gas, stomach pain, constipation, and diarrhea.

To manage IBS, your healthcare provider may recommend that you change your diet, improve your lifestyle quality, and limit your intake of certain fermentable carbs called FODMAPs.

You may have also heard that the high fat, very low carb ketogenic helps treat IBS symptoms.

Yet, you may wonder whether this claim is backed by scientific evidence and whether you should try out keto if you have IBS.

This article examines how the keto diet affects IBS symptoms.

Irritable bowel syndrome (IBS) affects 14% percent of the worlds population. Its symptoms include stomach pain, bloating, cramping, constipation, and diarrhea (1, 2).

Theres no one identifiable cause of IBS. Instead, it likely involves a number of processes that may be unique to each individual (1).

Possible causes include increased digestive sensitivity, chemical signals from your gut to your nervous system, psychological and social stress, immune system activity, changes in your gut bacteria, genetics, diet, infections, certain drugs, and antibiotic use (1, 3).

IBS treatment focuses on managing symptoms via medications, diet, and lifestyle adjustments (1, 4).

Many individuals find that food is a trigger for specific symptoms, so 7090% of people with IBS limit certain foods to try to decrease negative effects (1, 5).

Experts often recommend a diet that includes regular meals, as well as adequate fiber and fluids. You should limit alcohol, caffeine, and spicy or fatty foods if they trigger symptoms (5).

Currently, a common treatment for IBS is a low FODMAP diet, which limits short-chain, fermentable carbs that are poorly absorbed by your body. FODMAPs are found in wheat, onions, some dairy, and some fruits and vegetables (1, 6).

These carbs cause increased water secretion and fermentation in your gut, which produces gas. Although this doesnt negatively affect healthy people, it may trigger symptoms in people with IBS (1).

Diets low in FODMAPs have been shown to reduce the severity of IBS symptoms, particularly pain and bloating (2, 5, 7).

Very low carb, gluten-free, paleo, and immune-modulating diets are likewise used to treat IBS, though evidence on their effectiveness is mixed (2).

IBS is a chronic condition characterized by stomach pain, bloating, cramping, constipation, and diarrhea. Its commonly treated by restricting certain foods, eating a low FODMAP diet, and adopting other dietary and lifestyle changes.

The ketogenic diet is a high fat, low carb eating pattern thats similar to the Atkins diet. Originally developed in the 1920s to treat children with severe epilepsy, its commonly used for weight loss and other health conditions like blood sugar control (6, 8, 9, 10, 11, 12).

Its exact macronutrient ratio may differ based on individual needs, but its usually 75% fat, 20% protein, and 5% carbs (6, 13).

Keto limits bread, pasta, grains, beans, legumes, alcohol, sugar, and starchy fruits and vegetables while increasing your intake of high fat foods like nuts, seeds, oils, cream, cheese, meat, fatty fish, eggs, and avocados (6).

By restricting carbs to 50 grams or fewer per day, you enter a metabolic state in which your body burns fat for energy instead of carbs. This is known as ketosis (13, 14).

The keto diet is a low carb, high fat eating pattern that shifts your bodys metabolism away from carbs. Its long been used to treat epilepsy and other ailments.

Despite ketos popularity, very few studies investigate its effectiveness for treating IBS.

A 4-week study in 13 people with diarrhea-predominant IBS found that the keto diet helped reduce pain and improve the frequency and consistency of stools (15).

This may be due to the diets influences on your gut microbiome, or the collection of bacteria in your gut. Interestingly, people with IBS often have an imbalance in their types and numbers of gut bacteria, which may contribute to symptoms (16, 17).

Furthermore, animal and human studies reveal that very low carb diets deplete the bacteria in your gut that produce energy from carbs while boosting the number of beneficial bacteria (16, 18).

However, some research also suggests that low carb diets like keto decrease the overall diversity of gut bacteria and increase the number of inflammatory bacteria, which may have negative effects (18).

Currently, theres not enough information to conclude whether the keto diet can benefit people with IBS. Further studies are necessary.

Some research indicates that the keto diet may reduce symptoms of diarrhea-predominant IBS and improve aspects of your gut microbiome. Still, results are mixed and more research is needed.

Despite some promising results, evidence for using keto to treat IBS remains limited.

Its unclear whether positive effects can be attributed to the diet itself or rather the incidental elimination of trigger foods, such as FODMAPs or gluten (19).

Therefore, people with IBS shouldnt use the keto diet as a primary treatment for IBS.

Many people may find keto too restrictive in nature, as it eliminates food groups like grains, beans, and legumes.

That said, if this diet can fit into your lifestyle, and you are interested in how it could change your symptoms, please talk to a medical professional to learn more.

The keto diet isnt currently recommended as a standard treatment for IBS due to a lack of scientific evidence. Yet, if it fits your lifestyle, it may reduce some symptoms and provide other benefits. Speak to a medical professional if you want to learn more.

Its important to remember that the keto diet may have a few downsides.

For example, fatty foods trigger symptoms in some people with IBS. Because the keto diet is very high in fat, it may worsen symptoms instead of improving them (5).

Furthermore, the keto diet can be low in soluble fiber, a nutrient that may alleviate some IBS symptoms (20).

Thus, its important to eat plenty of leafy green vegetables and seeds to boost your intake of soluble fiber if you have IBS and decide to try keto. Alternatively, you can take a fiber supplement (5).

Finally, people with diabetes should consult a health professional before starting keto, as the low carb intake could cause dangerously low blood sugar levels (13).

The keto diets high fat levels may trigger IBS symptoms in some people. Furthermore, this eating pattern can be low in soluble fiber, a nutrient that may ease IBS-related complaints.

Studies on the ketogenic diet and IBS are limited and provide mixed results.

On the one hand, research demonstrates an improvement in diarrhea symptoms in people with IBS, as well as some positive changes to the gut microbiome.

On the other hand, keto may have several negative effects on your gut microbiome and is more restrictive than other dietary treatments.

Although the keto diet isnt currently recommended to treat IBS, some people may find it advantageous for symptom management or other benefits, such as weight loss and improved blood sugar control.

If youre curious about trying keto to help treat your IBS symptoms, its best to discuss your plans with your healthcare provider first.

See original here:
Keto Diet and IBS: Can This Diet Help Treat Symptoms? - Healthline

Healthy lifestyle habits may help reduce risk of Alzheimer's

Doctors have been saying for years that what you eat can affect the health of your heart. Now there's growing evidence that the same is true for your brain.

A new study by researchers at Rush University Medical Center in Chicago shows a diet plan they developed -- appropriately called the MIND diet -- may reduce the risk of developing Alzheimer's disease by as much as 53 percent.

Even those who didn't stick to the diet perfectly but followed it "moderately well" reduced their risk of Alzheimer's by about a third.

Diet appears to be just one of "many factors that play into who gets the disease," said nutritional epidemiologist Martha Clare Morris, PhD, the lead author of the MIND diet study. Genetics and other factors like smoking, exercise and education also play a role. But the MIND diet helped slow the rate of cognitive decline and protect against Alzheimer's regardless of other risk factors.

The study, published in the journal Alzheimer's & Dementia, looked at more than 900 people between the ages of 58 and 98 who filled out food questionnaires and underwent repeated neurological testing. It found participants whose diets most closely followed the MIND recommendations had a level of cognitive function the equivalent of a person 7.5 years younger.

The MIND diet breaks its recommendations down into 10 "brain healthy food groups" a person should eat and five "unhealthy food groups" to avoid.

It combines many elements of two other popular nutrition plans which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.)

But the MIND diet also differs from those plans in a few significant ways and proved more effective than either of them at reducing the risk of Alzheimer's.

Click through to see which foods to eat -- and which ones to avoid -- for optimal brain health.

The MIND diet recommends frequent servings of green leafy vegetables. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients. At least two servings a week can help, and researchers found six or more servings a week provide the greatest brain benefits.

The Mediterranean and DASH diets do not specifically recommend these types of vegetables, but the MIND diet study found that including them in addition to other veggies made a difference in reducing the risk of Alzheimer's.

Like other diets focused on weight loss and heart health, the MIND diet emphasizes the importance of vegetables for brain health. The researchers recommend eating a salad and at least one other vegetable every day to reduce the risk of Alzheimer's.

Nuts are a good snack for brain health, according to the MIND diet study. Nuts contain healthy fats, fiber and antioxidants, and other studies have found they can help lower bad cholesterol and reduce the risk of heart disease. The MIND diet recommends eating nuts at least five times a week.

Berries are the only fruit specifically recommended in the MIND diet. "Blueberries are one of the more potent foods in terms of protecting the brain," Morris said. She noted that strawberries have also shown benefits in past studies looking at the effect of food on cognitive function. The MIND diet recommends eating berries at least twice a week.

If beans aren't a regular part of your diet, they should be. High in fiber and protein, and low in calories and fat, they also help keep your mind sharp as part of the MIND diet. The researchers recommend eating beans three times a week to help reduce the risk of Alzheimer's.

Whole grains are a key component of the MIND diet. It recommends at least three servings a day.

The MIND diet study found eating fish at least once a week helps protect brain function. However, there's no need to go overboard; unlike the Mediterranean diet, which recommends eating fish almost every day, the MIND diet says once a week is enough.

Poultry is another part of a brain-healthy eating plan, according to the MIND diet. It recommends two or more servings a week.

Olive oil beat out other forms of cooking oil and fats in the MIND diet. The researchers found people who used olive oil as their primary oil at home saw greater protection against cognitive decline.

Raise a toast to the MIND diet: it recommends a glass of wine every day. Just one, though.

Wine rounds out the list of of 10 "brain healthy" food groups that help protect against Alzheimer's: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.

Now here are the five food groups it says you should avoid to reduce your risk of developing dementia...

Red meat isn't banned in the MIND diet, but the researchers say you should limit consumption to no more than four servings a week to help protect brain health. That's more generous than the Mediterranean diet, which restricts red meat to just one serving a week.

Butter and stick margarine should be limited to less than a tablespoon per day on the MIND diet. Brain-healthy olive oil can often be used instead.

Cheese may be delicious but it doesn't do your brain any favors, according to the MIND diet study. Eat cheese no more than once a week if you want to reduce your risk of Alzheimer's.

You already know they're not so good for your waistline, and it turns out pastries and other sweets could have a negative effect on brain health as well. The MIND diet recommends limiting yourself to no more than five of these treats per week.

Fried foods and fast food round out the MIND diet's list of unhealthy food groups. Limit your indulgence in fried food to no more than once a week for optimal brain health.

But even if you slip up on the diet from time to time, the researchers say it can still have benefits. Even "modest adherence" to the MIND diet measurably reduced a person's chances of developing Alzheimer's disease, and the longer you stick with it, the greater the benefits.

"People who eat this diet consistently over the years get the best protection," said lead author Martha Clare Morris. "You'll be healthier if you've been doing the right thing for a long time."

Read the rest here:
The MIND diet: 10 foods that fight Alzheimer's (and 5 to ...

Are you ready to hear about a quick fix diet that has been helping people lose up to 10 pounds in a week?

Not only that, this diet has staying power. It's a secret people have been using for decades to lose weight fast.

It used to be called the Model's Diet.

The best part is:

It's cheap and super healthy.

In today's post, I'll list eachstep for losing weight with the Cabbage Soup Diet

If youre reading this guide right now, chances are you need to lose weight and lose it fast.

If thats the case, please tell me youre not reading this while gorging on a bag of processed junk food. If you are eating something you have no business eating, please A) dispose of it and B) consider the back of your head smacked. (If you have more time to lose the weight, check out this 17 Day alternative.)

TheCabbage Soup Diet is a quick fix solution and considered by many to be a bit of a miracle that can help people lose up to 10 pounds in a single week.

After its popularity in the 1950s, the cabbage soup diet was forgotten for a time, but then revived in the early 1980s as the Dolly Parton Diet, Trans World Airlines (TWA) Stewardess Diet, and the Models Diet.

No doubt these modern monikers were given to the diet because it was known that models, actresses and flight attendants back in the day would have periodic weight check-ins and, if they were overweight, risked losing their jobs.

Here's the long and the short of it:

You'll spend a few dollars on inexpensive vegetables (cabbage being the vegetable most used) and throw them into a pot and making soup, so anyone on any kind of budget cangive this diet a try. You could say its asouper cheap way to lose weight.

Cabbage doesnt get the love and respect it deserves as a superfood. Its a very healthy vegetable that offers a ton of vitamin C (F *ck off scurvy) and a lot of fiber. You'll see in a minute why the high fiber content is so important.

Amount Per Pot of Soup

Calories 415

Dietary Fiber 27g; 108%

Protein 15g; 31%

Vitamin A 80% Vitamin C 586% Calcium 47% Iron 34% Magnesium 35% Potassium 58% Protein 31% Copper 21%

Satiety is the feeling of fullness after a meal and the feeling that lasts between meals. Satiating foods increase the feeling of fullness make the feeling last longer.

Did you know?

Eating low calorie foods that make you feel full is one of the secrets naturally skinny people use to fight cravings and eat less overall.

It's not known exactly why high fiber foods, such as cabbage, increase satiety. Most scientists agree the slower process of digestion of these foods trick your body into feeling full longer.

Many studies have confirmed the importance of highly filling foods for appetite control. This one combined the results of multiple studies to conclude that by eating more fiber, people do eat few calories and they burn more fat. It seemsthat by adding 14 grams of fiber for 2 or more days people reduced calorie intake by 10%.

You can see in the Nutritional Value section above that you'll be adding almost double this amount of fiber per batch of soup.

Did I mention?

The people in the study weren't actively trying to cut calories.

It happened naturally because they weren't as hungry.

Fiber not only helps you feel fuller, if you often have trouble going youll probably have an easier time of it this week and find your intestinal tract cleared and cleansed. Win/win, no?

A study published in the Lancet showed a 69% increase in the weight of bowel movements on a cabbage diet.

This might be gross, but:

It kind of makes you wonder how long that extra stuff had been in there before the cabbage came along to carry it out.

The cabbage soup diet is a form of intermittent fasting that gives your body a break from all of the usual processed garbage you shovel into it.

On this diet, you spend 3 days or more replacing crap with pure whole food--the kind that comes straight from the earth.

After a week of eating whole foods, your body feel refreshed and renewed as it has time to adapt to an absence of the many toxins it usually receives on a daily basis. Many people reporta diminishedcravings for sugar and refined carbs.

Starve a little to lose a lot.

You may have heard of the eat, fast, eat diet--or any other diet that relies on fasting as a means of calorie reduction.

The cabbage soup diet is a quick and dirty version of an intermittent fasting diet.

Fasting diets are scientifically proven to help you lose weight and improve health:

You can read more about it here. If you wanted to keep up the weight loss over a long period, do the Cabbage Soup Diet just one a day a week for as long as you like after you complete the initial phase.

You can make a whole batch of the soup and store it in your refrigerator and just heat it up for later. This is so much more convenient than having to, say, juice fruits and veggies three times a day and clean the juicer each time.

The Cabbage Soup Diet works for the person who just cant seem to stick to any diet for any real length of time.

Lets face it:

Were a society of instant gratification hounds, and you KNOW youre one of them. Most diets require you to be on them for four to six weeks before you see any real results.

Although the Cabbage Soup Diet is NOT intended as a long-term solution, whats great is that by losing significant and noticeable weight in one week, youre much more motivated to get into shape. Its the perfect jumping off point for true long-term lifestyle changes.

This persons swears byit for long term with success:

The other person who this diet is perfect for:

The person who really doesnt give a rats a** about making lifestyle changes, they just desperately need to lose 10 pounds in a week so they can fit into their bridesmaid dress and avoid armpit fat rolls.

The original 1950s Cabbage Soup recipe is basically the same one used today. The only real variant of todays recipe is that the soup is cooked less. While the original called for cooking the soup for a full hour, an amount of time that would essentially destroy all of the nutrients in the cabbage and other veggies, the newer version suggests cooking the soup for only 20 to 30 minutes after being brought to a boil.

You can eat as much soup as you want at any time during the day.

The first thing youll want to do is rinse all the veggie in the sink and they chop theminto bite-size pieces.

Next, heat the olive oil in a pan and then add the onion to saute for a couple of minutes until the onions start to sweat. Add your celery and pepper and saute those with the onion for another 4 to 5 minutes.

Pour in your water and V-8 Juice, bouillon cube, hot sauce and tomatoes.Bring all of it to a boil and then reduce it to a simmer until your veggies are tender (about 15 minutes if you chopped your veggies into smaller pieces).

Next, core your cabbage, then shred it, add it to your pot, and cook your soup for another 10 minutes. Adding the cabbage at the end of your cooking time preserves some of its nutritional value and keeps your house from smelling like a port-o-potty.

7 Day Cabbage Diet Plan

Fruit Day: On your first day you can eat as much fruit as youd like (except for bananas). When you dont feel like any more fruit but youre hungry, have your soup. Only fruit and soup today.

Vegetable Day: Today you can eat as many vegetables as you can handle, and they may be raw or steamed. You should really try and avoid peas, corn and beans but eat a lot of leafy greens. So today have as much soup and veggies as you want. And for dinner you may chow down on a big, baked potato with oil, or butter if that's your thing.

Day 1 and Day 2 combo: Today youre basically going to eat all the fruit (still no bananas though) and vegetables and soup you want, but no potato at dinner.

You Can Finally Eat Bananas Day: Todays a fun day because you can eat AS MANY BANANAS as you want today. You can also have as many glasses of skim milk as youd like. And of course throughout the day eat as much soup as you want.

Get Your Protein And Tomatoes On: Today the diet calls for a piece of beef or chicken that is 10 to 20 ounces. You can substitute with anything high protein, as long as it's not too starchy or sugary. You can also up to six fresh tomatoes. Putting ketchup on your beef does not count for fresh tomatoes. Its also very important today that you drink 6 to 8 glasses of water to eliminate the uric acid from your body. Your soup should be eaten as often as youd like.

More Protein and Vegetables. (You may also feel free to substitute broiled fish for one of your protein days but not for both.) Eat as much protein (seriously have 3 porterhouse steak if youd like), veggies and soup as you feel like today. Try to eat a good amount of leafy greens today but no baked potato!

Unsweetened fruit juices, vegetables, and brown rice: You know the drill, you can stuff your face with as much of these items, and of course your soup today.

The key to being successful with the Cabbage Soup Diet is to really not stray from the recipe or weekly meal plan. Having said that, there are a few substitutions you may experiment with if you get bored or dont like another particular food item.

A number of other high fiber vegetables may be added to the soup for a bit more flavor, as long as they are lower in calories. For instance, adding corn or carrots would not be a good substitution because they are both sugary vegetables with too many calories.

Veggies like zuchinni, spinach, and kale are acceptable substitutes. You may even add one can of black beans to the pot for a bit of added flavor, texture and protein. To change up the flavor, stick to herbs and seasonings like cayenne, curry powder or bay leaves.

As we mentioned a bit earlier, cabbage is full of fiber, making you feel full on this diet. According to the U.S. Department of Agriculture (USDA), raw cabbage contains only 20 calories per 31/2 ounces. Heck, youll practically burn that off just from chewing.

The shorter cooking time helps to alleviate the bitterness of raw cabbage without destroying the dietary fiber and nutrients.

The bottom line is:

The more you can fill up on this nutritious and low-calorie soup, the more weight you will lose.

DONT ever feel hungry during your weeklong diet. The whole point is for you to eat AS MUCH soup and other allotted foods on the appropriate day. Anyone who says the Cabbage Soup Diet is a starvation diet is an idiot and you can tell them we said so. If youre feeling hungry, youre not following directions, and if you dont follow directions you wont get the results you want. Capiche?

DONT add salt to your foods; not to your soup or veggies or baked potato or tomatoes or protein source, etc. This includes table salt, sea salt, salt substitutes and seasoned salt.

DONT drink anything but water. And drink a ton of it. Remember the cleanse aspect of this diet, where your digestive tract gets cleared out? Without a lot of water, you'll just feel bloated and constipated. The extra waste won't make it's way out and you'll be worse off than when you started.

Youll notice there are some versions of this diet online where you have the option of drinking cranberry juice and V-8 juice instead of water. All were saying is, if you want to lose 10 pounds instead of 9, youll want to shave off as many calories as you can, and water has zero calories.

DONT get creative with the soup recipe unless you're using one of our alternatives. Recipes were made to be followed. You may think adding another cup of carrots wont hurt but carrots contain a lot of sugar and therefor calories.

DO enjoy your coffee and tea during the weak so as to avoid any awful caffeine withdrawal headaches but ;

DONT add your usual sugar and creamer. For a bonus pack of antioxidants, we recommend this matcha green tea. It's better than a vitamin. Black coffee and tea has very minimal calories so youre alright there.

The biggest problem with mainstream diets is this:

They take that very slow and steady approach to weight loss and most people want faster results.

The weight loss is so slow that most people get discouraged and quit before they ever see any true results.

The very reason why people love the Cabbage Soup Diet so much is because real weight loss, which you can see with your own eyes, happens in only 7 days. And that weight loss propels people into a more long-term solution that can bring about even greater weight loss and a radical positive shift in their overall health.

You're probably wondering:

Will this actually work?

Here are a few final tips on how you can make sure you are successful with this simple yet very effective diet:

Follow the diet to the proverbial letter. Listen, just because youve had an English muffin every morning for breakfast for the past four years doesnt mean you can have them this week.

You only need to commit to seven days its really not that much to ask of yourself. If you feel it is, you will never lose weight.

Dont forget to drink a lot of water on this diet to help flush out your system and keep you full.

Make sure to make plenty of soup so you can store it and easily heat it when you get hungry. Thats really key, having that soup always ready to go.

Dont go out that week to bars and restaurants with friends and family or youre just asking for trouble. You can fool yourself into thinking you have enough willpower to NOT eat a whole bowl of chips and salsa by yourself, but if that were the case, you wouldnt be trying to lose a lot of weight in a short amount of time in the first place. Its only 1 week, suck it up.

You now have all of the information you could possibly need to lose up to 10 pounds in one week. Basically its up to you now. The only thing stopping your from sweet victory is yourself. How bad do you want this? How bad do you want to fit into those jeans or that bathing suit? How bad do you want to walk past a store window and LOVE the reflection you see? If you want it bad enough, you can have it, and the Cabbage Soup Diet can give it to you.

Excerpt from:
Rapid Weight Loss: Cabbage Soup Diet | Skinny Bitch

From Women's Health

My name is Sandra Ross (@ketokonduct), and I am 37 years old. I live in South Jordan, Utah, and work as a personal trainer. After reaching over 300 pounds and yo-yo dieting without success, I went keto, started weight lifting, and was able to lose 130 pounds.

My struggles with my weight began when I was 9 years old. I started gaining weight, and my dad put me on my first true diet, Slim Fast. Being so young, I developed a bad relationship with food. Food was viewed as bad," and all the diets just perpetuated my issues with food and weight. This pattern continued through my life into my late 20s as I yo-yo dieted to try to find a balance. When I was tipping the scales at over 300 pounds, social anxiety started to play a huge role in my poor relationship with food. I felt uncomfortable eating in public because I worried people would judge me for whatever I put in my mouth. So, I became a recluse and didnt want to leave my house. I lost friendships because I didnt want to engage with my friends. Home was safe and where I could eat what I wanted and do what I wanted without judgement.

The doctor told me if I continued to gain like I was, I would not live past my mid 30s. My labs were not ideal and I knew it was bad, but I didnt really understand the details enough to make changes. On the way home from the doctor I stopped at Carls Jr. At that moment I realized I needed to make a change, but didnt know how to start. So I started yo-yo dieting. I went to another doctor who prescribed the weight loss drug phentermine. I took it until and I maxed out the amount you can take, and it was no longer effective. So I switched to another weight loss drug called phendimetrazine and maxed out of that as well. I felt hopeless and out of options.

I didn't feel like I was being restricted or like I was on a diet. I learned that eating low-carb and higher-fat could help me lose weight and sustain that weight loss. That finally helped me curb my cravings and kept me full for much longer periods of time than when I was eating *a lot* of carbs. I finally felt what it was like to not constantly think about food. Up to that point, I was completely obsessed with food.

Breakfast: Coffee with collagen and half and half at 7 a.m. Eggs with cheese, bacon/sausage at 9 a.m.

Lunch: I will have a salad with protein (chicken or tuna) typically at 3 p.m.

Snack: Pork rinds and egg salad or cheese.

Dinner: Spaghetti with healthy noodles or steak and some sort of veggie like loaded broccoli.

Dessert: Keto cookie or berries with cream.

Typical my week of exercise includes 5 days of weight training. I got into it because I learned that if you have more lean mass you can eat more calories, and I was *all* about that!

Change 1: Incorporating fats helped curb my appetite. Fat also helps convert your body from being a carb-burner to burning fat as fuel (aka ketosis), and this helped me feel less hungry. Lowering my carbohydrate intake also freed me from being a carb addict.

Change 2: Eating fewer carbs helped ease my joint pain. Converting to burning fat as fuel helps to decrease inflammation, which helps reduce water weight and joint pain. This helped me to be able to weight train and be more physically active.

Change 3: Weight training has helped my social anxiety *so much.* In the beginning, I was at my most vulnerable and most uncomfortable. I had to put myself out there and outside of my comfort zone to make myself better and stronger and healthier. In time, I have become much more confident. The strength and the mental acuity that I have developed with weight training has also helped me overcome my anxiety.

My weight loss journey wasnt streamlined or perfect. It takes a lot of lessons and mental changes, which take time. I had to look at food differently and correct my relationship with it. For years, food comforted me. Food can be enjoyed, but it is fuel, and Ive learned to comfort myself in other ways. To make lasting changes, it's so important to be kind to yourself and give yourself time to adjust.

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'After Being Put On My First Diet At 9, I Finally Have A Healthy Relationship With Food And Lost 130 Pounds With Keto' - Yahoo Lifestyle

No-white diet, as the name suggests is the diet that eliminates foods with white flour, starch and sugar. These foods are highly processed, contain a high amount of starch, carbohydrates, have a high glycemic index and offer low nutritional value, all of which are not considered good for weight loss.

No-white diet is not exactly a diet but a strategy to lose weight easily and effectively. If you are someone who is confused between the rigid diets, you can follow this simplified approach to lose weight and improve your eating habits. Following this diet can also help stabilize your blood sugar levels.

Why should you avoid white foods?

Foods with white processed ingredients contain bad carbs and lack essential nutrients and fibre. These foods fail to keep you fuller for longer, which makes us consume excess calories. These foods are also not good for people with diabetes. Common examples of such foods are biscuits, cheese, sweets and aerated drinks.

What should you eat instead?

Choose healthy options like brown, oats or multigrain bread instead of white bread. Swap your white pasta with wheat or salmonella pasta. Choose whole grains over plain rice. Replace white sugar with stevia, honey, maple syrup or brown sugar.

How good is the no-white diet?

Judging the white foods based only on their colour is not a healthy idea. Some foods like milk, tofu and paneer are also white in colour but are full of nutrition and are a must have to lose weight and be healthy.

White foods one must eat

Cottage cheese, yoghurt, coconut, cauliflower, white chicken, all these foods are a great source of nutrition and make an integral part of a weight loss diet.

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What is no-white diet for weight loss? Does it really work? - Times of India

Onions have also been shown to decrease cholesterol levels.

A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large amounts of raw red onions (4050 grams/day if overweight and 5060 grams/day if obese) for eight weeks reduced total and bad LDL cholesterol compared to a control group.

Cholesterol comes in two types: LDL and HDL. The former is often branded bad because high levels of it raises your risk of heart disease.

In contrast, HDL cholesterol absorbs cholesterol and carries it back to the liver, where it is flushed out of the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, high triglyceride levels and blood clot formation.

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How to live longer: What is the best vegetable to increase your life expectancy? - Express

INDIANAPOLIS (WISH) Four people died this weekend as a result of shootings in Indianapolis, leaving many people in the city grieving.

Grief has become a common feeling for families in the city. How to deal with that grief is what community leaders on the East Side are trying to teach people who often are faced with it due to violence.

Sunday marked the second meeting held by the Far East Side Community Council that specifically focuses on dealing with grief after violence. While the timing comes directly after a shooting killed four people in early February, leaders say the conversation was needed well before that incident.

Community leaders wanted to create a place where people can come together, talk, support each other and share resources during a difficult time for many within the east side community.

It is just not feeling like we have a chance to breathe. Like we literally dont have a chance to just stop and love each other, stop and talk to each other, stop and share with each other, said Samantha Douglas with the Far East Side Community Council.

The C.A.F.E. held two grief counseling sessions just after four young people were killed, but Douglas tells News 8 that the meetings were about a much larger issue that the city is facing.

When you dig deeper, we are a community that is hurting and somehow violence has become acceptable in our behavior, in our minds, and in our mindsets, said Douglas.

The first meeting focused on those who are grieving a loved one, while Sundays meeting focused more service providers who help those who are mourning.

We talked about, I have a birthday on Monday and I feel guilty celebrating my birthday because of the people that arent here. Those are the kind of feeling that as service providers we have, said Shonna Majors, director of Community Violence Reduction for the city.

Douglas says there is a big hurdle that her community has to figure out how to get over before will be able to move in a positive direction.

Trust. Our community has experienced a lot of broken promises. We have experienced a lot of people taking advantage of our pain, she said. Over the years, in the past, this has created a distrust.

Douglas says the idea that violence is a reasonable response has to end.

We know for a fact, hurt people hurt people, said Douglas. These kind of shootings and stuff, we like to say it is drugs, its this, its that, but really it is conflicts. Its personal conflicts.

While the quadruple homicide has put a larger focus on violence for many people, the hope is that the call for change will continue until that change actually happens.

I hope that it keeps peoples attention that these four babies didnt die in vain.That we get in our hearts, in our souls, and in our spirit that we want to get up as a community and really combat this together, said Majors.

While Sunday was the last scheduled grief session at CAFE, there are resources available all the time for those looking for help.

Douglas recommends the Success Center in Carriage House East, which has a partnership with Brookes Place. They provide child and family counseling. Also, Purpose For My Pain has a West Side support group for gun violence survivors and families.

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Tips on using diet and exercise to prevent heart disease - WISHTV.com

A study in mice has shown that a change in diet may slow diseases that involve the activation of the immune system, such as multiple sclerosis (MS). Could the findings lead to improved treatments in humans?

In the United States, nearly 1 million people over the age of 18 are living with a diagnosis of MS, according to estimates.

MS is the most common of the inflammatory disorders with an autoimmune component, which refers to the immune system attacking and damaging healthy tissue.

In MS, the immune system attacks the myelin sheaths that protect the nerve cells in the brain and spinal cord, disrupting nerves messages to and from the brain.

The result can involve muscle weakness, numbness, trouble with balance and coordination, and cognitive decline, all of which get worse over time.

Doctors most frequently diagnose MS in young adults, although the diagnosis can be made at any age.

At present, no medical treatment can prevent or slow MS without greatly increasing the risk of infection or cancer. But what if dietary changes could delay the diseases onset and progression in high risk individuals?

Researchers have recently explored the role of methionine, an amino acid, in the overactive inflammatory response of conditions such as MS.

The teams results now appear in the journal Cell Metabolism.

While methionine is essential to a healthy immune system, it has an adverse effect on people at risk of autoimmune disease.

Russell Jones, Ph.D., of the Van Andel Institute, in Grand Rapids, Michigan, is the studys senior author. He comments on the findings, explaining:

Our results suggest [that] for people predisposed to inflammatory and autoimmune disorders like multiple sclerosis, reducing methionine intake can actually dampen the immune cells that cause disease, leading to better outcomes.

Many types of cell throughout the body produce methionine, a building block of protein and a form of fuel.

Defensive immune cells that respond to threats called T cells do not produce their own methionine and instead rely on dietary sources.

Certain animal products, such as meat and eggs, have especially high amounts of methionine.

One of the ways that the body defends itself against threats such as pathogens, or germs, is by flooding the affected area with T cells.

The researchers found that ingested methionine added fuel to this process by helping the T cells replicate and branch into specialized subtypes quicker.

However, once boosted by methionine, some of these reprogrammed T cells caused inflammation or swelling.

This is usually a healthy immune response, but if the swelling persists, it can cause damage such as that which characterizes MS.

The scientists found that dramatically lowering the amount of methionine in the diet of mice with induced MS changed the reprogramming of their T cells and limited the cells ability to cause swelling in the brain and spinal cord.

This, in turn, slowed the diseases progression.

These findings provide further basis for dietary interventions as future treatments for these disorders, Jones notes.

By restricting methionine in the diet, youre essentially removing the fuel for this overactive inflammatory response without compromising the rest of the immune system. Russell Jones, Ph.D.

However, before dietary guidelines can be established, researchers must prove that humans also experience these effects.

At present, there is no comprehensive understanding of the cause of MS, although genes related to the immune system play a role, as do environmental and metabolic factors, such as obesity.

The fact that metabolic factors like obesity increase the risk of developing multiple sclerosis makes the idea of dietary intervention to calm down the immune system particularly appealing, says co-author Catherine Larochelle, Ph.D., of the University of Montreal, in Canada.

The researchers will also investigate the possibility of creating new medications to target methionine metabolism.

The present study is only the latest to explore the role of dietary methionine limitation in disease treatment.

In 2019, a study from the Locasale Lab, at Duke University, in Durham, NC, showed that the cancer-fighting effects of chemotherapy and radiation could be improved by reducing methionine intake.

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MS: Dietary interventions may calm down the immune system - Medical News Today

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