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Workout subscription apps are one way to exercise without going to the gym, but if what you need most is motivation, these diet and fitness apps will help keep you on track.

Expert AdviceClassPass Instructors Answer Our Top 11 Fitness QuestionsLosing weight, meeting specific exercise goals, and just generally staying healthy can be difficult and even tediousespecially if youre opting to track your food intake and workout regimen. Luckily, there are now dozens of diet and fitness apps out there that can make the process just a little more enjoyable.

Weve rounded up an array of the best diet and fitness tracking apps that use different incentives to spur you to start moving and eating better. Whether youre motivated by donating to charity, getting personal coaching, or by your communitytheres an app that will have you hitting the gym (or working out in your own home).

Related Reading: 7 Fitness Influencers Worth Following on Instagram

This app was recommended to me by my nutritionist and Ive found it to be super helpful. It allows you to enter in a product or scan a barcode on a food package to find out the health details about it. It will mark things that have too much sugar, corn syrup, trans fats, and other negative ingredients and then it will provide you with a healthier alternative. While basic features are free, premium features will cost you $3.99 per month. Still way cheaper than a gym membership.

Not only does this app help you track calories and activity, it turns things into little games so that the process of losing weight is a little less daunting. It also remembers what your favorite activities and meals are so that its super easy to put them in the next time. As with Fooducate, there are both free and premium service tiers; the latter is $9.99 per month.

Like all of the other apps, this one allows you to conveniently log your calories and workouts, but what sets it apart is its ability to recommend food. You can go to the app when youre hungry and it will give you a suggestion based on your recommended daily calories and what youve consumed that day. This app offers three different tiers: 1 month for $9.99, 6 months for $29.99, or 1 year for $44.99, but you also get access to the free companion tool on LiveStrong.com, which includes more features like workout videos and meal plans.

If youre struggling to find motivation, this might be the app for you. It allows you to choose a charity and then earn money by logging miles through an exercise of your choosing. The money either comes from a corporate sponsorship poolor you can get your own friends and family to sponsor you. Its free to use, too.

This app is cool because, in addition to counting calories and activities, you can snap a picture of your meal to figure out if youre hitting the correct portion sizes and daily food intake. This is based on studies that show that taking photos of your food may help you mentally log everything youve eaten a little better than just writing it down. A Premium membership is $39.99 per month.

If your motivating factor is accountability, this (unfortunately named) app checks off that box. It allows you to track your exercise and calorie intake, but it also has some great extras: a community chat feature, and the ability to share your logged health profile with your chosen healthcare professionals. And its free!

This one does cost more ($59 per month or $199 per year), but it has glowing reviews and takes a psychology-based approach to help you figure out what may trigger your unhealthy habits. Based on the details you provide, youll receive a custom plan and personalized coaching to help you form healthier habits and stick to your goals.

Header image courtesy of Seksan Mongkhonkhamsao / Moment / Getty Images

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The Best Diet and Fitness Apps to Help Lose Weight and Stay Healthy - Chowhound

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High in protein and low on fats, makhana is an ideal snack for everyone from diabetics to those trying to lose weight!

Makhana, also known as fox nuts or lotus seeds, are a favourite crunchy snack in most Indian households. It is usually brought out during fasting days such as on Navratri; but should be consumed on a regular basis to reap its many health benefits.

The crispy treats are a delight to be had in-between meals. Its just the perfect health snack that marries great taste. Rich in protein and low on fats, its ideal for everybody from diabetics to people working on weight loss.

Need more reasons to bring them into your snacking routine?

Here are six reasons why you must include this superfood in your everyday routine:

Any food that can help shed extra kilos is good food. A cup of makhana contains about 83 calories, which is negligent if you want to binge eat in-between meals. Additionally, the protein in it tends to keep you fuller for long; and avoids you to overeat at meal-time. They also have negligible saturated fat content, making it a healthy food for the body.

Makhana is choco-full of antioxidants called kaempferol that fight against inflammation and harmful free radicals in the body. Which in turn slows down the ageing process, meaning it fights hair loss, greying hair and wrinkled skin.

Uber rich in minerals like magnesium and potassium, makhana is said to maintain heartbeat, control blood pressure and sustain cardiac health. It is also a rich source of folate a key vitamin which plays an important role in guarding heart health.

Makhana have a low glycemic index, and a fair amount of carbohydrates. A small portion of roasted makhana can easily be included in a diabetic diet. However, if youre on insulin, you must consult the doctor before making it a part of your diet since it has the tendency to reduce sugar levels.

If youre a vegetarian, you could include makhana in your daily diet for a good dose of protein. A cup of makhana consists of 3.9 grams of protein, which is great for building muscle mass and promoting cell growth. Its a plant-based protein, so ideal for vegans too.

The high fibre content of makhanas help in the bowel movement. So, if you grapple with constipation or indigestion, this superfood is a must-have. Theyre also gluten-free; so theres no scope of a problem arising in case youre gluten-intolerant.

You could stock up on makhanas in various flavours such as salt and pepper, sour cream and onion and even the spicy piri-piri so you dont get bored of them!

Also Read: Avocado to Sesame: 6 Rare Oils to Take Your Heath & Recipes a Notch Higher

(Edited by Saiqua Sultan)

Excerpt from:
Crunchy & Healthy: 6 Reasons to Include The Superfood Makhana in Your Diet - The Better India

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Sports journalist and Media Personality Carol Radull has opened up on the difficult times she went through after losing her brother to Hodgkin's disease, a type of blood cancer and her dad to Prostate cancer.

Speaking to Betty Kyallo on Weekend with Betty, Carol revealed that they had moved from Botswana to Kenya when his younger brother who was fifteen years old was diagnosed with the disease. Her father had moved from Angola after a war broke out there and they were trying to settle down in Kenya.

She went on to disclose that the financial strain made them almost go broke and drained them as a family. It was a hard time for her because her brother died seven months later when she was in form four and it affected her immensely.

It was hard we were teens he was 14, i was 15, it was seven months from the time he was diagnosed to the time he passed away. So by the time you are breathing to think how we gonna deal with it, its over So you are like no one dies in my family, and I was in form four by the time he died and it messed up my education. It was hard. And then my mum took it hard the hardest because she is the one who had to stay up with him at night ,hes throwing up hes not eating he lost weight he was already a slim child, he lost his weight lost his hair you know all these things that happen when you have cancer" Said Carol.

Losing dad to Prostate Cancer

Ms Radull further revealed that she lost her dad to Prostate cancer years later after he battled with it for ten years.

"His was slightly better in that it was caught early he got the surgery, the radio therapy made us all broke again. Oh I have friends who came through for me even Radio Africa came through for me, they said any money the staff raise, the company doubles, so the company matched." added the radio presenter.

Losing her close family members made her get involved in Charity Organisations including one dubbed Hope for Cancer kids.

Losing the other brother

The Kiss FM radio Presenter, confessed that her mother and sister were close because they were the only family she had left after her other brother was stabbed by a thug and died.

I Lost my brother about 20 years ago, he got stabbed in some thug fight, some thug stabbed him punctured his spleen, he had surgery, it was in 1998, 22 years ago" revealed Carol.

Radio Career

Ms Radull revealed that she has been on Radio for more than 20 years, worked for BBC, Reuters, and also Mohammed Amin. Her Journey began as Business Journalist on the print desk covering stock market as well as Hard news.

Her love for sports developed when she was in school because she played almost every sport.

Dating life

After separating ways with her ex husband, Caroll revealed that she was dating but could not tell if she was going to be married again because the man had not asked for her hand in marriage yet. She disclosed that she had learned a lot from her previous marriage stating that after divorce one doesn't jump easily into marriage again.

I am dating not that its anybodys business and no Im not dating that guy who wanted us to share my salary, I asked him to go find somebody else. I can share my salary with the right person. I think all those women who believe its a mans role to don everything financially in the house, for me thats nonsense, in this day and age we both work, we have to help each other"

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Carol Radull opens up on tough times that saw her lose Dad and brother - Pulse Live Kenya

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The results of a new study indicate that some heartburn medications may cause the growth of bacteria that are resistant to antibiotics. The information comes from 12 prior studies.

According to researchers, data from various studies show that people who take medications to suppress acid, most commonly proton pump inhibitors or PPIs have a greater chance of having antibiotic-resistant bacteria in their systems. The studies dont show that the PPIs cause the issue, but they can contribute. PPIs include well-known medications, such as Nexium, Prilosec and Prevacid.

This is the latest information to raise concerns about PPIs. In the past, they were linked to other health issues, including stomach cancer, heart disease, kidney disease, deficiencies in magnesium, calcium and B12 and other infections. However, doctors believe they are generally safe to take for the short-term. Safety concerns arise when they have been prescribed for longer than necessary.

Researchers say that heartburn drugs available over the counter add to the problem because people can take them for as long and as often as they want. PPIs do their job by blocking the enzyme that creates acid in the stomach. They are most often used with GERD, which is gastroesophageal reflux disease. With this condition, the acid moves into the esophagus.

Research shows that some doctors prescribe them for other complaints as well, which take care of the problem. However, the issue might have gone away on its own without the need for PPIs. Another issue is that when a person stops the medication, it can cause a rebound effect, starting up the acid reflux again. The patient then assumes they need to continue taking the medication.

The researchers combined the total results from 12 studies and looked at the data. Participants in the studies took both PPIs and H2 blockers, which include such drugs as Pepcid, Zantac and Tagamet. The results of the review showed that participants had a 74 percent more likelihood of having antibiotic-resistant bacteria than those who didnt take the medications. From the information, the increased risk was limited to PPIs and didnt include the H2 blockers.

The review didnt look at whether the bacteria carried any health issues or if the participants had the same level of exposure to antibiotics. Resistance to antibiotics typically is caused by use, especially continued use over the long-term. The study did indicate that the risk was higher with patients who used the PPIs in the hospital than with those who used them every day.

While the review leaves a lot of questions unanswered, researchers believe it shows the need to be careful when prescribing PPIs to patients. When used in appropriate situations, they believe the benefits still outweigh the risks. However, long-term use should be considered carefully, especially for those who seek the relief from OTC products. As always, its important to talk to a doctor about any health issues that dont go away in a reasonable amount of time rather than continuing treatment on your own.

More here:
New Drugs Approved for Liver Cancer Treatment - Med News 365

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Some days, its just really difficult to go outside, especially in the winter months. It can be rainy or cold, and the sun may already set by the time you get off work.

So what are you going to do to get some exercise, especially if you dont have a gym membership to rely on or want to stay healthy and exercise at home on a budget?

Here are 10 ideas for ways you can exercise indoors at home for free or on the cheap.

My husband recently bought a jump rope, and I couldnt help but laugh because it reminded me of elementary school. I always thought jump ropes were for little girls, but boy, was I wrong!

About a minute into jumping rope, I was literally out of breath. I only made it a few minutes, and my calves were killing me the next day.

If you want a good cardio workout in a matter of minutes, try a jump rope.

Stair stepping is a great exercise to do in your home, even if you dont have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.

If you dont have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day. See how long you can go for its definitely not easy! This is one of the most challenging exercises, but its also one of the of the best for your core.

In college, I lived in an apartment with a bunch of girls. We would get bored with normal workouts, so we started to have dance parties. Once a week, we picked out different music and just danced to our hearts content.

Dancing is an excellent way to burn calories, and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro or impress anyone.

I was in a workout class a few years ago, and one of the exercises was to do lunges down the hallway. Instead of stepping back into place, we would step forward, and we would continue until we made it all the way down the hallway and back. I could always feel the intense burn in my legs with this workout.

You can do the same thing in your home. Try it whenever you go down the hall, or from room to room. If that gets too easy for you, hold weights in your hands to make the lunges more challenging.

Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to ride your bike or go for a run, set up a house cleaning schedule and clean your house instead. You might as well kill two birds with one stone!

If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.

I really love running, so I tried to run in place in my home one day when the weather was bad. While it was great that I was able to keep my body active, running in place was very awkward. My heart rate did not get very high either.

Instead of running in place, Ive found that high knees can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.

This is another elementary school throwback, but it offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.

There are a lot of workout routines on YouTube. You can search workout, or you can search by the specific type of workout that you would like. This eliminates the need to use workout DVDs, and it allows you to mix up what you are doing to avoid boredom and lose weight fast. YouTube is also great if you want to do a traditional workout with push-ups, squats, and crunches, but are unsure on how to properly do these types of exercises. There are tons of videos that instruct you on how to use correct form as you exercise.

Pro tip: If you dont find anything on YouTube, look into Aaptiv. There are over 2,500 workouts and it starts at less than $10 per month.

Final Word

I love working out at home because it takes very little preparation and zero driving. You can utilize these exercise tips when youre stuck inside on a cold winter day.

If you dont want to workout at home, but the weather is not nice, head to your local mall and do some power walking. Or try to sneak a workout into your day by being cognizant of your activity level.

Do you have any exercises that you do at home to avoid the cold or bad weather?

Link:
10 Best Indoor At Home Exercises & Workouts Without Equipment - Version Weekly

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Its estimated that nearly half of American adults attempt to lose weight each year (1).

One of the best ways to lose weight is by changing your diet.

Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

What's more, many offer health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you shed weight and improve your overall health.

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.

Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500600 calories twice per week.

How it works: Intermittent fasting restricts the time youre allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss unless you compensate by eating too much food during allowed eating periods.

Weight loss: In a review of studies, intermittent fasting was shown to cause 38% weight loss over 324 weeks, which is a significantly greater percentage than other methods (2).

The same review showed that this way of eating may reduce waist circumference by 47%, which is a marker for harmful belly fat (2).

Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3, 4).

Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5, 6).

Downsides: In general, intermittent fasting is safe for most healthy adults.

That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.

Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.

How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.

There are no clear-cut rules for the flexitarian diet, as its a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.

Many of the restricted food groups are high in calories, so limiting them may aid weight loss.

Weight loss: Research shows that plant-based diets are effective for weight loss (7, 8, 9).

A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products (10).

Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet (10).

Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat (11, 12, 13).

Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets (14, 15, 16, 17).

Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian approach or proper supplementation can help account for these nutrients.

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18).

How it works: Low-carb diets restrict your carb intake in favor of protein and fat.

Theyre typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass (19, 20).

In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis (21).

Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets (22, 23, 24, 25).

For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets (22).

Whats more, low-carb diets appear to be quite effective at burning harmful belly fat (26, 27, 28).

Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes (29, 30).

Downsides: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people (31).

In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (32, 33).

The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.

Its based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasnt evolved to process legumes, grains, and dairy.

How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.

Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat (34, 35, 36).

For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference a marker for belly fat by an average of 0.6 inches (1.5 cm) (37).

Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content (38, 39).

Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40, 41).

Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.

Like low-carb diets, low-fat diets have been popular for decades.

In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.

Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories (24).

How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients protein and carbs.

Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss (42, 43, 44, 45).

An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference (42).

However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22, 46, 47).

Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 714% fat led to an average weight loss of 14.8 pounds (6.7 kg) (48).

Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes (49, 50, 51).

Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome (52).

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss (53).

How it works: The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.

Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

Weight loss: Though its not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss (53, 54, 55).

For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet (53).

Other benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death (55, 56).

Downsides: As the Mediterranean diet is not strictly a weight loss diet, people may not lose weight following it unless they also consume fewer calories.

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.

While it doesnt restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight (57).

How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you must stay within your daily point allowance.

Weight loss: Many studies show that the WW program can help you lose weight (58, 59, 60, 61).

For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who received standard counseling (62).

Whats more, people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets (63, 64).

Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.

Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Also, its flexibility can be a downfall if dieters choose unhealthy foods.

Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.

While the DASH diet is not a weight loss diet, many people report losing weight on it.

How it works: The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake.

For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.

In addition, youre allowed to eat nuts and seeds 23 times per week (65).

Weight loss: Studies show that the DASH diet can help you lose weight (66, 67, 68, 69).

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 824 weeks than people on a control diet (70).

Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer (71, 72, 73, 74, 75, 76).

Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure (77, 78).

Many diets can help you lose weight.

Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term.

More:
The 8 Best Diet Plans Sustainability, Weight Loss, and More

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Start your Sunday with yummy protein items at breakfast. Keep your stomach full of healthy items with this diet plan.

I posted a diet plan Yesterday to let you follow today. Now, start preparing your schedule for Sunday with this diet plan.

You can add/omit any item if you like, but make sure meals you choose should be healthy ones.

Maintaining a healthy lifestyle is difficult for everyone. It is because we need to follow a strict diet plan to cut off stubborn fats from the body. A diet plan must compose of all the essential nutrients a body requires in a balanced proportion.

An international health magazine recently posted a weekly diet plan for weight loss. Unlike the others, this 7-day chart seems quite satisfying and reliable. I am here posting a diet plan for Sunday (Tomorrow). Keep following BOL News to find plans of the rest of the days.

Sunday

Breakfast:

Snack:

Lunch:

Snack:

Dinner:

Read the rest here:
Diet Plan Day 2-Have some meat and nuts on Sunday - BOL News

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One of the groups that might hesitate to go plant-based or vegan, due to their usual training routines, are hard-core athletes. Yet with a little knowledge, it turns out that what they thinkwill be the most significant challengeswhen they start following a vegan or plant-based diet are actually notobstacles at all. (One such perceived challenge is where do you get your protein, or how do you eat enough calcium, minerals and healthy calories to sustain an athlete's workout schedule?) These so-called challenges are easily met, with planning.

Athletes, as it turns out, tend to be great at planning, and are often obsessive about their training regimens. Any athlete, whether a marathoner, a yoga devotee or an exercise-class junkie, knows that an important component of reachingone's physical goalsis sticking toa clean, nutrient-dense diet plan.

So if youve been thinking about your nutritional needs with respect to your training for the past few months or years, and you want to bring your fitness and health to the next level, you could be ready to take the leap to a vegan diet. It just takes some strategic planning.

So many athletes have watched The Game Changers, the documentary about pro and elite athletes who are plant-based, from Novak Djokovic to Olympians, Strongman Champions and Venus Williams, all of whom attest to the fact that plant-based eating helps them recover faster and play at the top of their game.

Sports dietitian Torey Armul, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, has counseled pro athletes, weekend warriors, and marathoners on how to reach their goals with the help of sound sports nutrition. I've always been very interested in the performance side of nutrition, as an athlete in college and later as a marathoner, she says. She has found that plant-based eating and training, go hand in hand.

I think people who are vegetarianor vegan tend to be somewhat more health-conscious and they've done some researchso they often have a leg up on understanding nutrition, Armul says. For vegan athletes, [training hard and eating healthfuly] can certainly be accomplished but the program has to be done well, to optimize performance and keep that person healthy as an athlete and an individual.

Here are the so-called challenges that vegan athletes face, and the tools to overcome them

Were not going to sugar coat this for you: Being a vegan athlete is challenging at first, and it does take some discipline and planning to get used to eating a new way. Armul recommends working with a registered dietician, especially at the beginning of your program, just to get yourself set up properly. Youll have to focus on your diet as an important part of the training, she says. But once you get the hang of it, eating legumes, grains, vegetables and nuts and seeds and getting your protein from tofu, tempeh, soybeans and other plant-based sources, becomes as natural as lacing up your sneakers in the morning.

In addition to training meals, youll need to plan out your pre-race nutrition and post-race meals, especially during events that offer fuel you have never tried before. You won't want to just grab any old electrolyte gel or sportsbeans mid-run to replace your electrolytes and energy. Check the labels to make sure they're vegan and dont contain gelatin or honey. When you're exercising, you want a simple carb because that's what your muscles are utilizing, says Armul. Make sure you have that readily available throughoutyour training. Stick with your own plant-based snacks like fruit, pretzels, crackers, and even almond butterand carry your own fuelthe race so you can eat what you're familiar with throughout the event.

A vegetarian athlete can take in dairy products and eggs as sources of protein to fuel their workouts. Vegans need to pick plant-based sources like beans, legumes and nut butter. Look to grains, says Armul. People are surprised that rice, grains, and flour have protein. You can also rely on nuts, peas, amaranth, quinoa, seeds, and soy products for protein. And while you can supplement with plant-based protein powders, which contain vitamins and minerals, keep in mind when it comes to food versus supplementation, food is always better, says Armul. Dont let supplementation be your crutch for when you dont feel like making healthy vegan meals.

This important vitamin is often found in meat and animal products and is also added to many foods that we may not be eating, so its one supplement that vegan athletes need toconsider adding to their diet. Vitamin B12 is vital in making red blood cells, which transport oxygen throughout the body, as well as DNA synthesis and helping with neurological functions.

It's very important for runners especially, (who are more likely to have borderline anemia) to have enough vitamin B12 in their system in order to help replenish their cellular health, says Armul. You can find vitamin B12 supplements in foods like soymilk, grains, and some cereals. If you're not seeing supplementation in your foods, then Id recommend a vitamin B12 supplement to help reach the recommended daily allowance of 2.4mcg, Armul says.

Youve probably heard of vitamin D referred to as the sunshine vitamin, as we synthesize vitamin D after exposure to sunlight. But vitamin D is also found in animal products and fortified foods. Its an important vitamin for calcium absorption in the body and bone health. Research published in the Journal of the International Society of Sports Nutrition found that vitamin D combined with vitamin K may help exercisers with recovery. Vegans can find vitamin D in fortified cereals and orange juice. If youre concerned that youre not getting enough D in your diet, consider adding a daily supplement. Its recommended adults get 600 IU vitamin D daily.

Creatine is an amino acid found in foods such as meat, fish, and poultry. Your body converts this amino acid into something called phosphocreatine, which is stored in the muscles and used for energy, Amul explains.

It's clear in research that people who eat vegan and vegetarian diets tend to be low in creatine, says Armul. We also know that creatine has performance-enhancing benefits. It can help with short-term, high-intensity exercise, with strength, and it helps with muscle rebuilding and repair. So if you have performance goals as a vegan athlete, it may make sense to look into creatine supplementation.

If you're a serious athlete, you're working hard, and you're an otherwise healthy vegan, it doesn't hurt to add a supplement to make sure you have that safety net available since creatine is so important for exercise, says Armul. Creatine supplements can be taken as pills or powders, just read the label carefully to make sure its a vegan creatine source.

When it comes to fueling up before, during and after their training, vegan athletes can never just assume it'll work out with respect to finding quality food options.Just as they never train without thinking ahead, Armul says, they need to think about their diet as well. Being a vegan athlete requires preparation and planning ahead, but it is doable. And we would add, worth it.

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How to Workout and Train Effectively on a Vegan or Plant-Based Diet - The Beet

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An elimination diet can be helpful for identifying potentially problematic foods.

If you've ever done the Whole30 diet or the Clean Program, then guess what -- you've done an elimination diet. Elimination diets have been repopularized in recent years, but they've been around for a long time. Even though they're rebranded again and again in various programs (including Whole 30), there's a reason why people use them to help them feel better and why doctors turn to them again and again. They are considered the gold standard for identifying food intolerances and related health symptoms that can stem from consuming foods that are not well tolerated over periods of time.

Even though the word "diet" is involved, elimination diets aren't intended for weight loss -- though you might end up losing a few pounds. Elimination diets involve removing foods from your diet that are commonly linked to food allergies or other inflammation-related health conditions such as autoimmune diseases, migraines or fatigue.

They were created by a doctor in 1926 in an effort to help identify food allergies in patients. To this day, they are considered the gold standard of identifying food allergies, food intolerance or sensitivities, and helping resolve other food-related health issues in the functional medicine world and beyond.

If you're curious about how elimination diets work and what they are used for, keep reading for more information.

An elimination diet involves taking out foods that could be a problem for your health -- like processed foods and refined sugars.

There is no one way to do an elimination diet, although there are standard guidelines that many practitioners will recommend that you follow. It's important to keep in mind that there are different types of elimination diets, like the autoimmune paleo protocol, which is specialized for people with autoimmune conditions. If you do an elimination diet based on a doctor or nutritionist's advice, they can help customize your diet based on your symptoms.

These are common food groups elimination diets cut out:

These particular foods are avoided because they are either a common food allergen, you can have an intolerance to them, or you can become sensitive to them, which cancause symptoms like migraines, bloating or nausea.

This list of foods may seem long and intimidating, but you're not supposed to get rid of them forever. The idea is to remove all of the foods for a short period of time, and then slowly reintroduce them one at time to identify potential triggers for adverse symptoms.

You can think of an elimination diet as a food investigation in which you're the detective, trying to pinpoint any foods that could be giving you problems. While removing certain foods is sometimes not the only thing that will help you feel better, knowing which foods cause unwanted symptoms is really useful for doctors or other practitioners to help you with your health condition.

When you start an elimination diet you'll remove all of the potentially problematic foods entirely from your diet for a few weeks or about a month. If you're looking at the food list and it feels super daunting, you can talk to a nutritionist or health coach who can help you come up with meal ideas. This phase is often called the elimination phase.

The second phase of most elimination diets is called the reintroduction phase. This is when you slowly reintroduce the eliminated foods back into your diet, one at a time. This requires some patience if you're trying to pinpoint an allergy. If you reintroduce multiple food groups at once and experience a reaction, you won't know what the exact culprit is. But if you experience an adverse reaction to a specific food, you can identify an intolerance or sensitivity.

Once you're able to pinpoint foods that may not work for you, or just generally make you feel worse, you can then come up with a food plan that makes you feel your best. Or if you're working with a doctor or nutritionist on a specific health condition, you can work together to come up with an eating plan that works for your specific condition.

A doctor can test you for food allergies or you can do a test at home.

A lot of people do elimination diets or programs like the Whole30 to identify possible food sensitivities. Food sensitivities are different from allergies in that the side effects from a sensitivity are not as severe or life-threatening, but can still make you feel sick.

There are a variety of food sensitivity tests out there -- you can get them from your doctor or through at-home test companies like EverlyWell. The evidence on how effective and accurate these tests are is really mixed, but you may be wondering why someone would put themselves through a highly restrictive diet for a month instead of doing a simple test.

There are several reasons, among them that testing is expensive, but also some practitioners say they can't rely on the results as much as if someone tests removing foods on their own. It's one thing to read a test result, and another to experience something first-hand. And a list of foods can't tell you which symptoms they may trigger -- you can only figure that out with an elimination diet and reintroduction phase.

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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When trying to figure out what being plant-based looks like in your own life, youll likely want to turn to the experts, both online and in books. Its hard to deny that theres an explosionof diet books on the market, and weeding through all the possibilities may leave your head spinning or worse throwing in the towel on plant-based eating before youve even begun.

But dont sweat it weve done the hard work for you with this reading list, filled with experts who have made the switch themselves plus experts who break down the more complex science behind the benefits of a plant-based diet. And because theres no hard and fast rule about how to live a plant-based life, this list is made up of plant-based diet books that take a variety of approaches of what defines a plant-based lifestyle so that you can find the best route to more greens and less meat for you.

One of the most fun parts of reading new cookbooks and diet books is learning about the people behind them. Whats their story? How did they make the shift to eat more intentionally? If youre someone whos curious about the larger story behind your meal, youll enjoy this plant-based diet book by Yotam Ottolenghi, restaurant owner and columnist of The New Vegetarian for The Guardian.

The follow up to Eat to Live, this book by a leading doctor and author on the plant-based front, explains that this way of eating can not only make you feel better but also prevent and even reverse disease. Furhman includes case studies of people who have lost weight and reversed disease symptoms by switching to a plant-based diet. His advice: choose foods with the highest nutrition per calories you can, and that means vegetables. He includes recipes to make eating this way easy and delicious. If your goal isliving well and living longer, this book will be your guide.

Though there is no one reason to pursue a plant-based diet, some plant-based diet books have more of a focus on the mental health aspect of shifting your diet to prioritize plants. Here, Thomas focuses less on ideas like weight-loss and zeros in on creativity, connection to life, empathy, and a renewed relationship with the environment through plant-based eating. If youre interested in how going plant-based can help you get more in touch with your creative, sustainable side, this book is for you.

Although this book is geared towards vegetarians, vegans can still reap tons of inspirationfor recipes from The Mindful Kitchen, and, using a few handy swaps, can vegan-ize these gorgeous dishes.

A must-read for the skeptics, Hard isnt interested in talking you into buying fancy kitchen gadgets or reorganizing your entire refrigerator. Instead, shes passionate about helping you figure out how to use what you already have in your kitchen live a more plant-based life.

If you are someone who often struggles to find the information you need to understand the relationship between food and the body, this is a strong starting point from the perspective of a Mr. Michael Greger M.D., who is vegan himself. Here youll learn how our diets are connected to certain diseases, and the power food can have to our overall health.

Going plant-based means one obvious thing: Figuring out how to enjoy eating plants, and how to enjoy eating a lot of plants. Many of us fall into routines with our meals, which is doable if you have a massive variety of foods to turn to. But when you switch to eating primarily plant-based, you might feel like youre hitting a wall and running out of ideas. Luckily, Mangini knows how to get creative, and with this book you receive over 350 pages of brilliant and unexpected ways to make vegetables in exciting and new ways, keeping your plant-based diet anything but bland.

This book doesnt just provide plant-based recipes, but contextualizes them, providing readers with stories and experiences attached to each meal. Eating plant-based is a journey, not a one-size-fits-all plan and Kuruvita makes it an enjoyable one to be on.

Dr. John McDougall (who is featured in the documentary Forks Over Knives that put plant-based and vegan eating in the spotlight) discusses the benefits of plant-based diets by comparing it to other fad diets, breaking down what it means to eat a diet rich in plants, and less meat and carbohydrates.

Throughout thepages, youll learn how what we eat influences not just our bodies and how we age, but the world around us. If you want to focus on your head to toe health and transform your eating habits for good, this book is a good starting point.

And one diet book that we at The Beet are obsessed with, even though it does not only talk about plant-based eating is Life in the Fasting Lane,How to Make Intermittent Fasting a LifestyleReap the Benefits or Weight Loss and Better Health.by Dr. Jason Fung, Eve Mayer and Megan Ramos The authors teach us how to eat in time windows, and not eat for 14 or 16 or 18 hours at a time, several days a week. (The exact amount of time or frequency you fast is up to you.)

The most important part of the science behind Intermittent Fasting is to train your body to use fat as fuel, so when you eat you try to keep sugar and simple carbs to a minimum. It works just as well (or better) for those on a plant-based diet. While sitting at your desk working, you feel back in control of your weight loss journey and your diet choices. Try it and let us know what you think!

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The 8 Most Helpful Books to Help You Get Started on Your Plant-Based Journey - The Beet

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