You’ve most likely heard the term “superfoods” to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life — but what are “superfoods” and what makes them so super?

The term “superfood” is used a lot, but what does it mean? The official definition just means a food that is nutrient dense but this can mean different things to different people.

WHAT IS A SUPERFOOD?

There is no exact definition of what makes a “superfood.” However, superfoods are nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colours and smells), vitamins and minerals. Most superfoods are plant-based.

BENEFITS OF SUPERFOODS

The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.

Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fibre, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.

OVER-HYPED SUPERFOODS

Some of the foods that marketers reference as “super” are anything but. Or, they just have mediocre nutrition that is over-hyped.

A good example of an overrated food is kale. That may bring gasps, because it seems to be everywhere these days. You know the hype has climaxed when even McDonald’s is testing it out!

So why do we say kale is overhyped? Because the measure of its antioxidant content (Oxygen Radical Absorbance Capacity – known as ORAC) is 1,770 per 100 grams. Sure, that’s good, but it’s by no means amazing. Red leaf lettuce is 2,426 and you don’t hear anyone talking about that.

EATING A WELL-BALANCED DIET

It’s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can be detrimental to your health and prevent you from getting all the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.

A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes, and nuts while limiting the intake of sodium, bad fats, and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health.

“Food IS medicine.”

What follows are the 10 best superfoods not based on hype, but rather on measurable antioxidant content.
We’re not listing the all-time top 10 here, because those aren’t always economically feasible or practical to eat in large quantities. For example, chaga mushroom extract has tested as high as 146,000, but 100 grams costs £100 and it can have poor bioavailability.

Our list are the top foods that balance the antioxidant content with price and availability. Both men and women, endurance athlete and desk jockey, whoever you are you can benefit by adding these to your diet. All are vegan, gluten free, and raw (or can be obtained raw).

TOP 10 SUPERFOODS

1. SUMAC

This is the most under-the-radar superfood you will find. A spice primarily found in Middle Eastern cuisine; it has an antioxidant measurement that literally raises the bar of the chart… because no other food is higher!

At 312,400 it’s 176 times higher than the overrated kale. But remember this is a spice, so eating 100 grams of it (versus 100 grams of kale or lettuce) would be quite difficult. But since its ORAC is so high, fortunately a little does a lot. Try sprinkling a teaspoon on your salads, pastas, rice, or pretty much anything else that could mesh well with its lemony-salty taste.

2. COCOA

This may not be the most exotic, but it is one of the most potent! The ORAC value of dry, unsweetened cocoa is 55,653 per 100 grams. That’s over 10x higher than blueberries.

Keep in mind those test results are based on pure cocoa. So, we’re not talking about the highly processed stuff. Most of the antioxidants in chocolate are destroyed when heated during the stages of processing them for sweets and other junk food.

Your best bet, when not consuming the powdered form, is to stick with organic – and ideally raw – dark chocolate bars. As in, the darker the healthier.

3. INDIAN GOOSEBERRIES

We all hear the hype about acai – which yes – does qualify as a superfood. Why then do we not ever hear about Indian gooseberries which have over 2x the antioxidants of acai? Probably, the reason is that no one sells them. So, where, and how do you buy them? Fortunately, you can buy the powder of Indian gooseberries. Since its shelf- stable when stored in a zipped bag, it’s a versatile nutritious food you can have handy at home or work to health-ify your meals by sprinkling it on.

4. CEYLON CINNAMON

Regular (cassia) cinnamon has an extremely high ORAC of 131,420 so why are we insisting on the Ceylon variety instead? Because cassia cinnamon’s side effects include liver toxicity.

A substance in it – coumarin – damages your liver. Not everyone is particularly susceptible to this liver damage, especially if consumed in typical quantities.

If you want to start supplementing with cinnamon for health benefits, go with the Ceylon variety because the amount of coumarin is minuscule in comparison.

5. PECANS

Because they’re not an exotic nut, you don’t hear them raved about like other health foods. That’s too bad, because pecans are the highest antioxidant nut. How does it compare:

NUT Oxygen Radical Absorbance Capacity – orac

• Pecans – 17940 orac
• Walnuts – 13541 orac
• Hazelnuts – 9645 orac
• Pistachios – 7675 orac
• Almonds – 4454 orac
• Peanuts – 3166 orac
• Cashews – 1948 orac
• Macadamia – 1695 orac
• Brazil – 1419 orac

Since pecans – like all nuts – are calorie-dense, this is not a superfood for weight loss. But whether you’re looking to maintain or lose weight, consuming them carefully in moderation shouldn’t be a problem.

6. TURMERIC

It’s astronomically high ORAC value of 127,068 isn’t the only reason this super spice should be on your list.
Turmeric is one of, if not the most, studied superfood.

The reason? Curcumin – the active ingredient/compound in turmeric – has been linked to several health benefits. It has been said that inflammation causes or contributes to almost every major disease Perhaps that is why studies have suggested turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer’s, Parkinson’s, and Multiple Sclerosis.

7. BAOBAB FRUIT

The Baobab tree grows natively throughout the continent of Africa, its fruit, seeds, and leaves have been used for traditional food preparations. Only recently has the western world taken notice – the European Union didn’t authorize it as an ingredient until 2008. The nutritional benefits? For starters, with a value of 140,000, it’s ORAC is about 40% higher than acai. More than 6x the vitamin C of oranges, 2x the calcium of milk, and high in potassium and phosphorous.

8. CHIA SEEDS

A noteworthy benefit of chia seeds is that they contain more omega 3’s than salmon. It’s been hailed as an ideal superfood for endurance athletes because of its ability to help with hydration – these seeds absorb up to 27x their weight in water.

Athletes also respect chia’s high protein content and excellent amino acid profile (containing all 9 essential). That makes it one of the best raw vegan superfoods for protein. Including them as a part of an overall high-fibre diet, you may find yourself losing weight by eating less. Oh, and their ORAC value? That’s nothing to sneeze at either. Black chia is 9,800 and white chia is 7,000.

9. SORGHUM

An ancient grain originally from Africa, sorghum is as versatile as wheat. But unlike wheat, sorghum is gluten-free and allergies to it are rare. It’s another good vegan source of protein.

What makes it even more special are its nutritional benefits. On per calorie basis, it has protein content that’s comparable to quinoa. Like most grains, it’s vitamin and mineral rich, but its ORAC value is an outlier. The most common, white sorghum, is quite good (2,200 – higher than kale). That’s impressive, but what really gives it superfood status are the red and black varieties, with values of 14,000 and 21,900, respectively.

10. PURPLE CORN

Last, but certainly not least, on our top 10 list is a specific type of corn. Yellow corn has an ORAC of 738. Blue corn is 2,960. Because of its high amounts of anthocyanins, raw purple corn has up to 10,800! The most ancient variety, Kculli, was a staple in the Incan empire in Peru. It’s still widely grown there today, with purple corn juice and flour for bread being popular food items throughout South America. On a commercial scale, it has only been sold in the United States for around a decade. A couple cereals, tortilla chips, and other products now use this ingredient.

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods. It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.

The Carnivore Diet eliminates all foods except meat and animal products. Thus, it’s lacking in numerous nutrients like fibre, loaded with salt and fat, and difficult to maintain. You should follow a well-rounded diet instead.

WHAT IS THE CARNIVORE DIET?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses. The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.
Some people state that the Carnivore Diet can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no research has analysed the effects of the Carnivore Diet.

HOW TO FOLLOW THE CARNIVORE DIET

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs. The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

It provides no specific guidelines regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

BENEFITS OF THE CARNIVORE DIET

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, sweets, fizzy drinks, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fibre carbs that don’t cause spikes in blood sugar is recommended.

IT CAN POTENTIALLY HELP YOU TO LOSE WEIGHT

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein can help you feel fuller after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

Some studies show that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs. However, you do not need to eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss.
Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

DOWNSIDES OF THE CARNIVORE DIET

Due to its highly restrictive nature and complete elimination of most food groups, there are many downsides to the Carnivore Diet.

HIGH IN FAT, CHOLESTEROL, AND SODIUM

Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed.

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analysed the effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

MAY LACK CERTAIN MICRONUTRIENTS AND BENEFICIAL PLANT COMPOUNDS

The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fibre, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

DOES NOT PROVIDE FIBRE

Fibre, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the Carnivore Diet contains no fibre, which may lead to constipation in some people. Additionally, fibre is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a few issues and may even be linked to weakened immunity and colon cancer. In fact, one study in 17 men with obesity found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets.
Overall, following the Carnivore Diet may harm your gut health.

MAY NOT BE SUITED FOR SOME POPULATIONS

The Carnivore Diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods.

Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women. Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

FOODS TO EAT

The Carnivore Diet includes only animal products and excludes all other foods. Specifically, someone on the Carnivore Diet can eat:

• MEAT: beef, chicken, turkey, organ meats, lamb, pork, etc.
• FISH: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
• OTHER ANIMAL PRODUCTS: eggs, lard, bone marrow, bone broth, etc.
• LOW-LACTOSE DAIRY (IN SMALL AMOUNTS): heavy cream, hard cheese, butter, etc.
• WATER

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

FOODS TO AVOID

All foods that do not come from animals are excluded from the Carnivore Diet. Restricted foods include:

• VEGETABLES: broccoli, cauliflower, potatoes, green beans, peppers, etc.
• FRUITS: apples, berries, bananas, kiwi, oranges, etc.
• HIGH-LACTOSE DAIRY: milk, yogurt, soft cheese, etc.
• LEGUMES: beans, lentils, etc.
• NUTS AND SEEDS: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
• GRAINS: rice, wheat, bread, quinoa, pasta, etc.
• ALCOHOL: beer, wine, liquor, etc.
• SUGARS: table sugar, maple syrup, brown sugar, etc.
• BEVERAGES OTHER THAN WATER: fizzy drinks, coffee, tea, fruit juice, etc.

While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

SAMPLE MENU FOR 5 DAYS

The Carnivore Diet is difficult to follow long term and does not offer much variety. Here’s a five-day sample menu for the Carnivore Diet:

MONDAY

• BREAKFAST: eggs, bacon, sardines.
• LUNCH: turkey burger patty, salmon jerky, beef tips.
• DINNER: filet mignon, crab, chicken liver.
• SNACKS: a small amount of Parmesan cheese, jerky.

TUESDAY

• BREAKFAST: shrimp, eggs, a small glass of heavy cream.
• LUNCH: strip steak, tuna fish, beef jerky.
• DINNER: lamb chops, scallops, beef liver.
• SNACKS: a small amount of hard Cheddar cheese, bone broth.

WEDNESDAY

• BREAKFAST: eggs, salmon, turkey sausage.
• LUNCH: beef tips, pork chops, mackerel.
• DINNER: turkey burger patty, a small amount of Parmesan cheese, bone marrow.
• SNACKS: hard-boiled eggs, shrimp.

THURSDAY

• BREAKFAST: trout, shredded chicken, bacon.
• LUNCH: beef meatballs, small amount Cheddar cheese, salmon jerky.
• DINNER: crab cooked in lard, filet mignon.
• SNACKS: sardines, beef jerky.

FRIDAY

• BREAKFAST: eggs, chicken, and turkey sausage links.
• LUNCH: lamb roast, chicken liver, pork chop.
• DINNER: flank steak, scallops cooked in butter, a small glass of heavy cream.
• SNACKS: bone broth, turkey jerky.

 

THE BOTTOM LINE

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.
It’s said to aid weight loss and several health issues, but no research backs these claims.
What’s more, it’s high in fat and sodium, contains no fibre or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.

Indian cuisine is known for its vibrant spices, fresh herbs, and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils, and fruits, as well as a low consumption of meat.

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

WHY EAT A PLANT-BASED INDIAN DIET?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes, and certain cancers such as breast and colon cancer.

Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

WHAT FOOD GROUPS DOES IT INCLUDE?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy, and fruits.
The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish, and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits, and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger, and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties.
A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

HEALTHY FOODS TO EAT

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

WHAT TO EAT

Try incorporating

• VEGETABLES: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more.
• FRUITS: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas.
• NUTS AND SEEDS: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.
• LEGUMES: Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas.
• ROOTS AND TUBERS: Potatoes, carrots, sweet potatoes, turnips, yams.
• WHOLE GRAINS: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.
• DAIRY: Cheese, yogurt, milk, kefir, ghee.
• HERBS AND SPICES: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.
• HEALTHY FATS: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.
• PROTEIN SOURCES: Tofu, legumes, dairy, nuts, and seeds.

Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.

WHAT TO DRINK

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Healthy beverage options include:

• Water.
• Sparkling water.
• Unsweetened

 

UNHEALTHY FOODS TO AVOID

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.

Not only are items like sweets, fried foods, and fizzy drinks not good for weight loss — they aren’t good for overall health.

Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.

For example, drinking sugar-sweetened beverages like fizzy drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity, and heart disease. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

• SWEETENED BEVERAGES: Fizzy drinks, fruit juice, sweetened tea, sweet lassi, sports drinks.
• HIGH-SUGAR FOODS: Sweets, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.
• SWEETENERS: Jaggery, sugar, honey, condensed milk.
• SWEETENED SAUCES: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries.
• HIGH-FAT FOODS: Fast food like McDonald’s, French fries / chips, crisps, fried foods, bhujia.
• REFINED GRAINS: Products including white bread, white pasta, biscuits.
• TRANS FATS: Margarine, vanaspati, fast food, highly processed foods.
• REFINED OILS: Canola oil, soybean oil, corn oil, grapeseed oil.

Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

A HEALTHY INDIAN SAMPLE MENU FOR ONE WEEK

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions, and food preferences.

MONDAY

BREAKFAST: Sambar with brown rice idli.
LUNCH: Whole-grain roti with mixed-vegetable curry.
DINNER: Tofu curry with mixed vegetables and a fresh spinach salad.

TUESDAY

BREAKFAST: Chana dal pancakes with mixed vegetables and a glass of milk.
LUNCH: Chickpea curry with brown rice.
DINNER: Khichdi with sprout salad.

WEDNESDAY

BREAKFAST: Apple cinnamon porridge made with milk and topped with sliced almonds.
LUNCH: Whole-grain roti with tofu and mixed vegetables.
DINNER: Palak paneer with brown rice and vegetables.

THURSDAY

BREAKFAST: Yogurt with sliced fruits and sunflower seeds.
LUNCH: Whole-grain roti with vegetable subji.
DINNER: Chana masala with basmati rice and green salad.

FRIDAY

BREAKFAST: Vegetable dalia and a glass of milk.
LUNCH: Vegetable sambar with brown rice.
DINNER: Tofu curry with potato and mixed vegetables.

SATURDAY

BREAKFAST: Multigrain parathas with avocado and sliced papaya.
LUNCH: Large salad with rajma curry and quinoa.
DINNER: Lentil pancakes with tofu tikka masala.

SUNDAY

BREAKFAST: Buckwheat porridge with sliced mango.
LUNCH: Vegetable soup with whole-grain roti.
DINNER: Masala-baked tofu with vegetable curry.

Drinking water, seltzer, or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of overeating.

HEALTHY SNACK OPTIONS

Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around fresh, whole ingredients. Here are some weight loss friendly snack ideas:

• Small handful of nuts.
• Sliced fruit with unsweetened yogurt.
• Vegetable chaat.
• Sprout salad.
• Roasted pumpkin seeds.
• Sliced fruit with nuts or nut butter.
• Roasted chickpeas (channa).
• Hummus with vegetables.
• Bean salad.
• Salted popcorn.
• Unsweetened kefir.
• Homemade trail mix.
• Fennel seeds.
• Fresh fruit with cheese.
• Broth-based vegetable soup.

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.

THE BOTTOM LINE

Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables, and increase your protein intake.

Add regular exercise to your regimen to boost your health and weight loss even more.

​Water is essential! in your diet. It flushes toxins out of your body (via sweat and urine), it keeps your respiratory system moist and plays a role in EVERY metabolic process in your body.

On a “good day” your body by weight is at least 60 – 70% water! Roughly two-thirds of the water is in your cells, it also keeps joints and eyes lubricated and acts as a protective cushion for tissues and cells.

Pure water has a neutral pH of 7. By the time a person feels thirsty, his or her body has lost over 1% of its total water amount.

It is recommended that you consume 8 – 10 200ml glasses of plain water per day, this will fluctuate depending on your activity levels.

Drinking water can help you lose weight by increasing your metabolism, which helps burn calories faster. Did you know you could be carrying as much as 4.5-6.8kg of excess water weight right now in your body, trapped in your tissues!

HEALTH BENEFITS OF DRINKING WATER

HELPS MAXIMIZE PHYSICAL PERFORMANCE

If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat.

 

WATER SIGNIFICANTLY AFFECTS ENERGY LEVELS AND BRAIN FUNCTION

Your brain is strongly influenced by your hydration status. Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.

 

WATER MAY HELP PREVENT AND TREAT HEADACHES

Dehydration can trigger headaches and migraine in some individuals. Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.

 

MAY HELP RELIEVE CONSTIPATION

Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as a part of the treatment protocol, and there’s some evidence to back this up.

 

MAY HELP TREAT KIDNEY STONES

Urinary stones are painful clumps of mineral crystal that form in the urinary system. The most common form is kidney stones, which form in the kidneys. Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps.

 

HELPS PREVENT HANGOVERS

A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration. Although dehydration isn’t the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth. Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.

 

CAN AID WEIGHT LOSS

Drinking plenty of water can help you lose weight.

This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn daily. The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel fuller so that you eat fewer calories.

 

WHEN IS FAT NOT FAT IN YOUR DIET?

Additional water in the body contributes to abdominal bloating, cellulite and puffiness in the face and eyes – this is known as “false fat”.

Waterlogged tissues can result from:

• Not drinking enough
• Not eating enough
• Sensitivities to certain
• Hormonal fluctuations -e.g., the menstrual
• Certain
• Nutrients & antioxidant

Looking at the top two on the above list, it seems a little crazy that these would cause the tissues in our bodies to become waterlogged!

 

CONSUMING TOO LITTLE WATER

Your kidneys need water to flush waste from your body, so if you don’t drink enough water your kidneys will store water.

Your lymphatic system will dramatically slow down. This system of organs, tissues and miniscule channels filter cellular waste and other foreign particles.

When you have a sluggish lymphatic system, it will no longer carry the waste materials away, therefore the waste accumulates in your fat cells and may cause cellulite, especially in women.

 

CONSUMING TOO LITTLE PROTEIN

If you remove protein-rich food from your diet, it may contribute to water retention.

Protein plays a vital role in tissue growth and healing, strengthening your immune system and burning fat. It has hydrophilic (water-loving) properties which impact on water retention.

Protein circulating in your blood helps to control the water levels both between and inside your cells as well as within your veins and arteries by attracting water molecules. When your blood filters through your kidneys, the excess water is removed and excreted.

When you are deficient in protein, fluid will seep out from your vascular spaces and fill the spaces between your cells. It then becomes trapped, resulting in water retention, bloating, cellulite, and water weight gain.

 

THE BOTTOM LINE

Even mild dehydration can affect you mentally and physically.

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 litres) or a different amount. It’s one of the best things you can do for your overall health.

If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic, or keto, diet. That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.
Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline.

 

KETOGENIC DIET BASICS

The keto diet is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist. Fats should replace most of the carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 10-30% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source.

During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy.
Some research suggests that ketosis may be helpful for type 2 diabetes and neurological disorders, among other conditions. Achieving a state of ketosis can take some work and planning, it is not just as simple as cutting carbs.

 

BENEFITS OF THE KETO / LOW CARB DIET

 

LOW-CARB DIETS REDUCE YOUR APPETITE

Hunger tends to be the worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up. However, low-carb eating leads to an automatic reduction in appetite when in ketosis. Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories.

 

LOW-CARB DIETS CAN LEAD TO MORE WEIGHT LOSS

Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry.

In a year-long study in 609 overweight adults on low- fat or low-carb diets, both groups lost similar amounts of weight.

 

A GREATER PROPORTION OF FAT LOSS COMES FROM YOUR ABDOMEN

Not all fat in your body is the same. Where fat is stored determines how it affects your health and risk of disease.
The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men.

Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction.

Low-carb diets are remarkably effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity. Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.

 

TRIGLYCERIDES DROP DRASTICALLY

Triglycerides are fat molecules that circulate in your bloodstream. It is well known that high fasting triglycerides — levels in the blood after an overnight fast – are a strong heart disease risk factor. One of the main drivers of elevated triglycerides in sedentary people is carb consumption — especially the simple sugar fructose. When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides. On the other hand, low-fat diets often cause triglycerides to increase.

 

INCREASED LEVELS OF ‘GOOD’ HDL CHOLESTEROL

High-density lipoprotein (HDL) is often called the “good” cholesterol. The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease. One of the best ways to increase “good” HDL levels is to eat good fat. Low-carb diets usually include a lot of fat. Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets, while they tend to increase only moderately or even decline on low-fat diets.

 

REDUCED BLOOD SUGAR AND INSULIN LEVELS

Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide.
Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately.
In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months.
If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycaemia.

 

MAY LOWER BLOOD PRESSURE

Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure.
Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer.

 

EFFECTIVE AGAINST METABOLIC SYNDROME

Metabolic syndrome is a condition highly associated with your risk of diabetes and heart disease. In fact, metabolic syndrome is a collection of symptoms, which include:

• Abdominal obesity
• Elevated blood pressure
• Elevated fasting blood sugar levels
• High triglycerides
• Low “good” HDL cholesterol levels

However, a low-carb diet is incredibly effective in treating all five of these symptoms. Under such a diet, these conditions are nearly eliminated.

 

IMPROVED ‘BAD’ LDL CHOLESTEROL LEVELS

People who have high “bad” LDL are much more likely to have heart attacks. However, the size of the particles is important. Smaller particles are linked to a higher risk of heart disease, while larger particles are linked to a lower risk.
It turns out that low-carb diets increase the size of “bad” LDL particles while reducing the number of total LDL particles in your bloodstream. As such, lowering your carb intake can boost your heart health.

 

THERAPEUTIC FOR SEVERAL BRAIN DISORDERS

Your brain needs glucose, as some parts of it can only burn this type of sugar. That is why your liver produces glucose from protein if you do not eat any carbs. Yet, a large part of your brain can also burn ketones, which are formed during starvation or when carb intake is incredibly low.
This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who do not respond to drug treatment.
In many cases, this diet can cure children of epilepsy. In one study, over half of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free.
Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer’s and Parkinson’s disease.

 

IS KETOSIS SAFE AND DOES IT HAVE SIDE EFFECTS?

A ketogenic diet induces a state called ketosis. This is different from ketoacidosis, a serious condition that can happen when a person is unable to manage diabetes. Ketosis is safe for most people, especially if they follow it with a doctor’s supervision. However, it can have some negative effects, especially at the start. It is also unclear how a ketogenic diet may affect the body long term.

 

THE LOW CARB/KETO FLU

In the beginning of ketosis, you may experience a range of negative symptoms. People often call these the “low carb flu” or “keto flu” because they resemble symptoms of the flu. These may include:

• Headache
• Fatigue
• Brain fog
• Increased hunger
• Poor sleep
• Nausea
• Decreased physical performance.

These issues may discourage people from continuing to follow a ketogenic diet before they start noticing the benefits. However, the “low carb flu” is usually over within a few days.

BAD BREATH IS ALSO COMMON
One of the more common side effects of ketosis is bad breath, often described as fruity and slightly sweet. It is caused by acetone, a ketone that is a by-product of fat metabolism. Blood acetone levels rise during ketosis, and your body gets rid of some of it via your breath. Occasionally, sweat and urine can also start to smell like acetone. Acetone has a distinctive smell — it is the chemical that gives nail polish remover its pungent odour. For most people, this unusual-smelling breath will go away within a few weeks.

LEG MUSCLES MAY CRAMP
In ketosis, some people may experience leg cramps. These can be painful, and they can be a sign that you need to drink more water. Leg cramps in ketosis usually stem from dehydration and loss of minerals. This is because ketosis causes a reduction in water weight.
Glycogen, the storage form of glucose in muscles and liver, binds water.
This gets flushed out when you reduce carb intake. It is one of the main reasons why people lose weight
rapidly in the first week of a low carb diet.
It is important to continue to drink plenty of water to reduce the risk of dehydration, changes in electrolyte balance, and kidney problems.

KETOSIS MAY CAUSE DIGESTIVE PROBLEMS
Dietary changes can sometimes lead to digestive issues. This is also true for ketogenic diets, and constipation is a common side effect in the beginning.
This is most commonly due to not eating enough fibre and not drinking enough fluids. Some people may also get diarrhoea, but it is less common.
If the switch to a keto diet dramatically changes the way you eat, you are more likely to have digestive symptoms.
Nevertheless, digestive issues are usually over within a few weeks.

ELEVATED HEART RATE
Some people also experience increased heart rate as a side effect of ketosis. This is also called heart palpitations or a racing heart. It can happen during the first few weeks of a ketogenic diet.
Being dehydrated is a common cause, as well as low salt intake. Drinking a lot of coffee might also contribute to this. If the problem does not stop, you might need to increase your carb intake.

 

OTHER SIDE EFFECTS OF KETOSIS

Other, less common side effects may include:

• KETOACIDOSIS: A few cases of ketoacidosis (a serious condition that occurs in diabetes when it is not effectively managed) have been reported in breastfeeding women, triggered by a low carb diet. However, this is rare
• KIDNEY STONES: Although uncommon, some children with epilepsy have developed kidney stones on a ketogenic diet. Experts recommend regular monitoring while following the diet
• RAISED CHOLESTEROL LEVELS: Some people get increased total and LDL (bad) cholesterol levels
• FATTY LIVER: This can develop if you follow the diet for a long time
• HYPOGLYCAEMIA: If you use medications to manage your blood sugar levels, speak to a doctor before starting the diet, as they may need to adjust the dose

Some of the negative effects, such as dehydration and low blood sugar can lead to emergency room visits. The keto diet is not suitable for people with conditions, including:

• Pancreatitis
• Liver failure
• Carnitine deficiency
• Porphyria
• Disorders that affect the way their body processes fat

 

HOW TO MINIMIZE POTENTIAL SIDE EFFECTS

Here is how to minimize the potential side effects of ketosis:

• DRINK PLENTY OF WATER. Consume at least 2 litres of water a day. A significant amount of weight lost in ketosis is water, especially in the beginning
• GET ENOUGH SALT. The body excretes sodium in copious amounts when carb intake is low. Ask your doctor if you should be adding salt to your food.
• INCREASE MINERAL INTAKE. Food’s high in magnesium and potassium may help relieve leg cramps
• AVOID INTENSE EXERCISE. Stick to moderate levels of exercise in the first week or two
• TRY A LOW CARB DIET FIRST. This might help you reduce your carbs to a moderate amount before moving onto a ketogenic (low carb) diet
• EAT FIBRE. A low carb diet is not a no-carb one. Ketosis typically starts when your carb intake is less than 50 grams a day. Eat fibre-rich foods like nuts, seeds, berries, and low carb veggies

 

KETOGENIC DIET MEAL PLAN

Switching over to a ketogenic diet can seem overwhelming, but it does not have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. To reach and remain in a state of ketosis, carbs must be restricted.
While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake. The lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
Therefore, sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

 

KETO-FRIENDLY FOODS TO EAT

When following a ketogenic diet, meals and snacks should centre around the following foods:

• EGGS: Pastured, organic whole eggs make the best choice
• POULTRY: Chicken and turkey
• FATTY FISH: Wild-caught salmon, herring, and mackerel
• MEAT: Grass-fed beef, venison, pork, organ meats and bison
• FULL-FAT DAIRY: Yogurt, butter, and cream
• FULL- FAT CHEESE: Cheddar, mozzarella, brie, goat cheese and cream cheese
• NUTS AND SEEDS: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
• NUT BUTTER: Natural peanut, almond, and cashew butters
• HEALTHY FATS: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil
• AVOCADOS: Whole avocados can be added to almost any meal or snack
• NON-STARCHY VEGETABLES: Greens, broccoli, tomatoes, mushrooms, and peppers
• CONDIMENTS: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices

 

KETO-FRIENDLY BEVERAGES

Sugar can be found in a wide variety of beverages including juice, soda, iced tea, and coffee drinks. While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods. Sugary beverages have also been linked to various negative health issues — from obesity to an increased risk of diabetes. Thankfully, there are many tasty, sugar-free options for those on the keto diet. Keto-friendly beverage choices include:

• WATER: Water is the best choice for hydration and should be consumed throughout the day
• SPARKLING WATER: Sparkling water can make an excellent soda replacement
• UNSWEETENED COFFEE: Try heavy cream to add flavour to your cup
• UNSWEETENED GREEN TEA: green tea is delicious and provides many health benefits

If you want to add some extra flavour to your water, try experimenting with different keto-friendly flavour combinations. For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze.

Alcohol should be restricted while following the Keto diet.

 

FOODS TO AVOID

Avoid foods rich in carbs while following a keto diet. The following foods should be restricted:

• BREAD AND BAKED GOODS: White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls
• SWEETS AND SUGARY FOODS: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar
• SWEETENED BEVERAGES: Soda, juice, sweetened teas, and sports drinks
• PASTA: Spaghetti and noodlesGRAINS AND GRAIN PRODUCTS: Wheat, rice, oats, breakfast cereals and tortillas
• STARCHY VEGETABLES: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkinBEANS AND LEGUMES: Black beans, chickpeas, lentils, and kidney beans
• FRUIT: Citrus, grapes, bananas, and pineapple
• HIGH-CARB SAUCES: Barbecue sauce, sugary salad dressings and dipping sauces
• CERTAIN ALCOHOLIC BEVERAGES: Beer and sugary mixed drinks

Though carbs should be restricted, low-glycaemic fruits such as berries can be enjoyed in limited amounts if you are maintaining a keto-friendly macronutrient range.
Be sure to choose healthy food sources and avoid processed foods and unhealthy fats. The following items should be avoided:

• UNHEALTHY FATS: Margarine, shortening and vegetable oils such as canola and corn oil
• PROCESSED FOODS: Fast food, packaged foods, and processed meats such as hot dogs and lunch meats
• DIET FOODS: Foods that contain artificial colours, preservatives, and sweeteners such as sugar alcohols and aspartame

 

SAMPLE KETO MENU FOR ONE WEEK

The following menu provides less than 50 grams of total carbs per day. Some people may have to reduce carbohydrates even further to reach ketosis.
This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.

MONDAY

• BREAKFAST: Two eggs fried in pastured butter served with sauteed greens
• LUNCH: A bun-less grass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens
• DINNER: Pork chops with green beans sauteed in coconut oil

TUESDAY

• BREAKFAST: Mushroom omelette
• LUNCH: Tuna salad with celery and tomato atop a bed of greens
• DINNER: Roast chicken with cream sauce and sauteed broccoli

WEDNESDAY

• BREAKFAST: Bell pepper stuffed with cheese and eggs
• LUNCH: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• DINNER: Grilled salmon with spinach sauteed in coconut oil

THURSDAY

• BREAKFAST: Full-fat yogurt topped with Keto granola
• LUNCH: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• DINNER: Bison steak with cheesy broccoli

FRIDAY

• BREAKFAST: Baked avocado egg boats
• LUNCH: Caesar salad with chicken
• DINNER: Pork chops with vegetables

SATURDAY

• BREAKFAST: Cauliflower toast topped with cheese and avocado
• LUNCH: Salmon burger topped with pesto
• DINNER: Meatballs served with zucchini noodles and parmesan cheese

SUNDAY

• BREAKFAST: Coconut milk chia pudding topped with coconut and walnuts
• LUNCH: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
• DINNER: Coconut chicken curry

 

HEALTHY KETOGENIC SNACK OPTIONS

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.
Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level. Here are some excellent, keto-friendly snack options:

• Almonds and cheddar cheese
• Half an avocado stuffed with chicken salad
• Guacamole with low-carb veggies
• Trail mix made with unsweetened coconut, nuts, and seeds
• Hard-boiled eggs
• Coconut chips
• Kale chips
• Olives and sliced salami
• Celery and peppers with herbed cream cheese dip
• Berries with heavy whipping cream
• Jerky
• Cheese roll-ups
• Parmesan crisps
• Macadamia nuts
• Greens with high-fat dressing and avocado
• Keto smoothie made with coconut milk, cocoa, and avocado
• Avocado cocoa mousse

Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if you are snacking too much throughout the day. It is important to eat the appropriate number of calories based on your activity level, weight loss goal, age, and gender.

 

A SIMPLE KETOGENIC SHOPPING LIST

A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

• MEAT AND POULTRY: Beef, chicken, turkey, and pork (choose organic, pasture-raised options whenever possible)
• FISH: Fatty fish like salmon, sardines, mackerel, and herring are best
• SHELLFISH: Oysters, shrimp, and scallops
• EGGS: Purchase omega-3-enriched or pastured eggs whenever possible
• FULL-FAT DAIRY: Unsweetened yogurt, butter, heavy cream, and sour cream
• OILS: Coconut and avocado oils
• AVOCADOS: Buy a mixture of ripe and unripe avocados so that your supply will last
• CHEESE: Brie, cream cheese, cheddar, and goat cheese.
• FROZEN OR FRESH BERRIES: Blueberries, raspberries, blackberries
• NUTS: Macadamia nuts, almonds, pecans, pistachios
• SEEDS: Pumpkin seeds, sunflower seeds, chia seeds
• NUT BUTTERS: Almond butter, peanut butter
• FRESH OR FROZEN LOW-CARB
• VEGETABLES: Mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes
• CONDIMENTS: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices

It is always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes. Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.

 

THE BOTTOM LINE

A healthy ketogenic diet should consist of about 75% fat, 10-30% protein and no more than 5% or 20 to 50 grams of carbs per day.
Focus on high-fat, low-carb foods like eggs, meats, dairy, and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats. The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online. Using these notes as a guide to get you started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.

Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non- fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.

But… before embarking on an intermittent fast or deciding how often you should fast, you should speak with a healthcare professional first.

6 METHODS OF INTERMITTENT FASTING

1. THE 16/8 METHOD

The 16/8 method involves fasting every day for about 16 hours and restricting your daily eating window to approximately 8 hours. Within the eating window, you can fit in two, three, or more meals.

This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan. Doing this method of fasting can be as simple as not eating anything after dinner and skipping breakfast.

For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours.

For people who get hungry in the morning and like to eat breakfast, this method may be hard to get used to. However, many breakfast skippers instinctively eat this way. You can drink water, coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger.

It’s very important to primarily eat healthy foods during your eating window. This method won’t work if you eat lots of processed foods or an excessive number of calories.

2. THE 5:2 DIET

The 5:2 diet involves eating what you typically eat 5 days of the week and restricting your calorie intake to 500–600 for 2 days of the week.
This diet is also called the Fast Diet and was popularized by British journalist Michael Mosley. On the fasting days, it’s recommended that women eat 500 calories and men eat 600. For example, you might eat normally every day of the week except Mondays and Thursdays. For those 2 days, you eat 2 small meals of 250 calories each for women and 300 calories each for men. The 5:2 diet has been found to be effective at helping with weight loss.

3. EAT STOP EAT

Eat Stop Eat involves a 24-hour fast once or twice per week. This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years. Fasting from dinner one day to dinner the next day amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. Tuesday, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the result is the same. Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods are permitted. If you’re doing this to manage your weight, it’s very important that you stick to your regular diet during the eating periods. In other words, you should eat the same amount of food as if you hadn’t been fasting at all. The potential downside of this method is that a full 24- hour fast may be difficult for many people. However, you don’t need to go all in right away. It’s fine to start with 14–16 hours and then move upward from there.

4. ALTERNATE-DAY FASTING

In alternate-day fasting, you fast about every other day. There are several different versions of this method. Some of them allow about 500 calories during the fasting days. However, one study found that alternate-day fasting wasn’t any more effective at producing weight loss or weight maintenance than a typical calorie-restrictive diet. A full fast every other day can seem rather extreme, so it’s not recommended for beginners. With this method, you may go to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.

5. THE WARRIOR DIET

The Warrior Diet was popularized by fitness expert Ori Hofmekler. It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night. Basically, you fast all day and feast at night within a 4- hour eating window. The Warrior Diet was one of the first popular diets to include a form of intermittent fasting. This diet’s food choices are quite like those of the paleo diet — mostly whole, unprocessed foods.

6. SPONTANEOUS MEAL SKIPPING

You don’t need to follow a structured intermittent fasting plan to reap some of its benefits. Another option is to simply skip meals from time to time, such as when you don’t feel hungry or are too busy to cook and eat. However, some people eat every few hours lest they hit starvation mode or lose muscle. Others’ bodies are well equipped to handle long periods of famine and can miss one or two meals from time to time. You know yourself best. So, if you’re not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or, if you’re traveling somewhere and can’t find anything you want to eat, you may be able to do a short fast. Skipping one or two meals when you feel inclined to do so is basically a spontaneous intermittent fast. Just make sure to eat healthy, balanced meals during the non-fasting periods.

EVIDENCE-BASED HEALTH BENEFITS OF INTERMITTENT FASTING

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. CHANGES THE FUNCTION OF HORMONES, CELLS, AND GENES

When you don’t eat for a while, several things happen in your body. For example, your body changes hormone levels to make stored body fat more accessible and initiates important cellular repair processes.

Here are some of the changes that occur in your body during fasting:

• INSULIN LEVELS: Blood levels of insulin drop significantly, which facilitates fat burning.
• HUMAN GROWTH HORMONE (HGH)
• LEVELS: The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.
• CELLULAR REPAIR: The body induces important cellular repair processes, such as removing waste material from cells.
• GENE EXPRESSION: There are beneficial changes in several genes and molecules related to longevity and protection against disease.

Many of the benefits of intermittent fasting are related to these changes in hormones, the function of cells, and gene expression.

2. CAN HELP YOU LOSE WEIGHT AND VISCERAL FAT

Many of those who try intermittent fasting are doing it to lose weight. Intermittent fasting will make you eat fewer meals. Unless you compensate by eating much more during the other meals, you’ll end up taking in fewer calories.

Additionally, intermittent fasting enhances hormone function to facilitate weight loss. Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. For this reason, short-term fasting increases your metabolic rate, helping you burn even more calories.
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in). Studies have shown that intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. This is a huge amount. Also, a loss 4–7% off the waist circumference over 6–24 weeks, which indicates that people lost visceral fat.

3. CAN REDUCE INSULIN RESISTANCE, LOWERING YOUR RISK FOR TYPE 2 DIABETES

Type 2 diabetes has become a very common diagnosis in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
Intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels. Intermittent fasting may also be highly protective for people who are at risk for developing type 2 diabetes.

4. CAN REDUCE OXIDATIVE STRESS AND INFLAMMATION IN THE BODY

Oxidative stress is one of the steps toward aging and many chronic diseases. It involves unstable molecules called free radicals. Free radicals react with other important molecules, such as protein and DNA, and damage them. Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress. Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of many common diseases.

5. MAY BE BENEFICIAL FOR HEART HEALTH

Heart disease is currently the world’s biggest killer. It’s known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease. Intermittent fasting has been shown to improve numerous different risk factors, including:

• Blood sugar levels
• Blood pressure
• Blood triglycerides
• Total and LDL (bad) cholesterol
• Inflammatory markers

The effects of fasting on heart health need to be studied more in-depth before recommendations can be made.

6. INTERMITTENT FASTING INDUCES VARIOUS CELLULAR REPAIR PROCESSES

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and neurodegenerative diseases such as Alzheimer’s disease.

7. MAY HELP PREVENT CANCER

Cancer is characterized by uncontrolled growth of cells. Fasting has been shown to have many beneficial effects on the metabolism that may lead to reduced risk of cancer. Promising evidence from studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer. There’s also some evidence showing that fasting reduced various side effects of chemotherapy in humans.

8. HAS BENEFITS FOR YOUR BRAIN

What’s good for the body is often good for the brain as well. Intermittent fasting improves various metabolic features known to be important for brain health. Intermittent fasting helps reduce:

• Oxidative stress
• Inflammation
• Blood sugar levels
• Insulin resistance

Fasting also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been implicated in depression and various other brain problems

9. MAY HELP PREVENT ALZHEIMER’S DISEASE

Alzheimer’s disease is the world’s most common neurodegenerative disease. There’s no cure currently available for Alzheimer’s, so preventing it from showing up in the first place is critical. Studies show that intermittent fasting may delay the onset of Alzheimer’s or reduce its severity. In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve
Alzheimer’s symptoms in 9 out of 10 people.

10. MAY EXTEND YOUR LIFESPAN, HELPING YOU LIVE LONGER

One of the most exciting applications of intermittent fasting may be its ability to extend lifespan. Small studies have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction. Although this is far from being fully determined in humans, intermittent fasting has become very popular among the anti-aging crowd. Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.

POTENTIAL INTERMITTENT FASTING SIDE EFFECTS

Intermittent fasting is safe for most people. However, studies have shown that intermittent fasting does have some minor side effects. Plus, it’s not the right choice for everyone.

1. HUNGER AND CRAVINGS

It may be no surprise that hunger is one of the most common side effects related to intermittent fasting. When you reduce your calorie intake or go long periods without taking in calories, you may experience increased hunger. Studies suggest that hunger is a symptom people typically experience during the first days of a fasting regimen. One 2020 study looked at 1,422 people who participated in fasting regimens lasting 4–21 days. They tended to experience hunger symptoms only during the first few days of the regimens. So, symptoms like hunger may resolve as your body adapts to regular fasting periods.

2. HEADACHES AND LIGHT-HEADEDNESS

Headaches are a common side effect of intermittent fasting. They typically occur during the first few days of a fasting protocol. A 2020 review looked at 18 studies of people undergoing intermittent fasting regimens. In the four studies that reported side effects, some participants said they had mild headaches. Interestingly, researchers have found that “fasting headaches” are usually located in the frontal region of the brain and that the pain is typically mild or moderate in intensity. What’s more, people who commonly get headaches are more likely to experience headaches during fasting than those who don’t. Researchers have suggested that low blood sugar and caffeine withdrawal may contribute to headaches during intermittent fasting.

3. IRRITABILITY AND OTHER MOOD CHANGES

Some people may experience irritability and other mood disturbances when they practice intermittent fasting. When your blood sugar is low, it may cause you to feel irritated. Low blood sugar, or hypoglycaemia, can occur during periods of calorie restriction or over periods of fasting. This can lead to irritability, anxiety, and poor concentration. Studies in women found that participants were significantly more irritable during an 18-hour fasting period than they were during a non-fasting period. Interestingly, the researchers found that, although the women were more irritable, they also experienced a higher sense of achievement, pride, and self-control at the end of the fasting period than they reported at the start of fasting.

4. FATIGUE AND LOW ENERGY

Studies show that some people practicing various methods of intermittent fasting experience fatigue and low energy levels. Low blood sugar related to intermittent fasting can cause you to feel tired and weak. Plus, intermittent fasting may lead to sleep disturbances in some people, which can cause tiredness during the day. However, some studies show that intermittent fasting can reduce fatigue, especially as your body becomes adapted to regular fasting periods.

5. MALNUTRITION

If a person engages in very long fasting periods and doesn’t replenish their body with enough nutrients, this could result in malnutrition. The same goes for poorly planned continuous energy restriction diets. People are generally able to meet their calorie and nutrient needs on various types of intermittent fasting programs. However, if you don’t plan or practice your fasting program carefully over a long time period or restrict calories to an extreme level, you might experience malnutrition along with other health complications. That’s why it’s essential to consume a well-rounded, nutritious diet while practicing intermittent fasting. Make sure you never overly restrict your calorie intake. A healthcare professional who’s experienced in intermittent fasting can help you come up with a safe plan that provides an appropriate number of calories and the right amounts of nutrients for you.

WHO SHOULD AVOID INTERMITTENT FASTING?

Although intermittent fasting may be a smart choice for some people, it’s not appropriate or safe for others. Some people may be at risk of dangerous side effects if they participate in intermittent fasting.

Healthcare professionals generally advise that the following people avoid intermittent fasting:

• People who are pregnant or breastfeeding
• Young children and teens
• Older adults who experience weakness
• People with immunodeficiencies
• People with current or past eating disorders
• People with dementia
• Those with a history of traumatic brain injury or post concussive syndrome

This list is not exhaustive and there are exceptions. For example, healthcare professionals have used fasting to treat epilepsy in children.
If you have a medical condition or are currently taking medications, it’s important to discuss the benefits and risks of intermittent fasting with a trusted healthcare professional.
Certain people may be more at risk of adverse side effects related to fasting, so it’s important to determine whether intermittent fasting is the safe choice for your specific needs.
Additionally, if you experience prolonged side effects when practicing intermittent fasting, this may be a sign that it isn’t working for your body. These side effects could include:

• Extreme hunger
• Nausea
• Irritability
• Headaches
• Fatigue
• Faintness

Don’t continue intermittent fasting if the program makes you feel miserable. Even though this way of eating has been tied to many health benefits, there are many other things you can do to benefit your health that don’t involve fasting. Follow a balanced and nutritious diet, get proper sleep, engage in regular physical activity, and manage stress — these are much more important for promoting overall health.

THE BOTTOM LINE

Intermittent fasting is a very popular weight-loss method, but its benefits extend beyond that. It can help you live a longer and all-around healthier life too, according to studies, but it doesn’t work for everyone. If you decide to try intermittent fasting, keep in mind that diet quality is crucial. There are many apps can help with this and even have timers on this (like the FREE Fastic app). If you’re interested in starting intermittent fasting, consider speaking with your doctor or a nutrition expert today. They can help you determine whether it’s safe for you.

WHAT IS A VEGAN DIET?

The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.

People decide to adopt veganism for different reasons, such as ethical concerns, health reasons or religious principles.

Others may decide to become vegan to improve the environment as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources noting that the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported.

For those who decide to follow a vegan diet for health reasons, as veganism is associated with a multitude of benefits and may help prevent certain chronic diseases. Vegan diets have been shown to improve heart health, increase weight loss, and support blood sugar control.

 

DIFFERENT TYPES OF VEGAN DIETS

There are different varieties of vegan diets. The most common include:

• WHOLE-FOOD VEGAN DIET: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• RAW-FOOD VEGAN DIET: A vegan diet based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C).
• 80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft
  greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.
• THE STARCH SOLUTION: A low-fat, high-carb vegan diet like the 80/10/10 but that focuses on cooked starches like potatoes, rice, and corn instead of fruit.
• RAW TILL 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
• THE THRIVE DIET: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
• JUNK-FOOD VEGAN DIET: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
  Although several variations of the vegan diet exist, most scientific research rarely differentiates between these different types of vegan diets.

 

HEALTH BENEFITS OF VEGANISM

VEGAN DIETS CAN HELP YOU LOSE WEIGHT

Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. This might explain why an increasing number of people turn to vegan diets to lose excess weight. Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviours.

 

VEGAN DIETS, BLOOD SUGAR AND TYPE 2 DIABETES

Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.
Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans. Part of the advantage could be explained by the higher fibre intake, which may blunt the blood sugar response. A vegan diet’s weight loss effects may further contribute to its ability to lower blood sugar levels.

 

A VEGAN DIET MAY HELP KEEP YOUR HEART HEALTHY

Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease. These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46%.

 

OTHER HEALTH BENEFITS OF VEGAN DIETS

Vegan diets are linked to an array of other health benefits, including:

• CANCER RISK: Vegans may benefit from a 15% lower risk of developing or dying from cancer.
• ARTHRITIS: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness.
• KIDNEY FUNCTION: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.
• ALZHEIMER’S DISEASE: Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease.

 

A VEGAN SHOPPING LIST

A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables.
Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day.

Meanwhile, avocado oil, coconut oil, and olive oil are nutritious, vegan-friendly choices for healthy fats.
Here is a sample vegan shopping list to help get you started:

 

FRESH PRODUCE

• VEGETABLES: asparagus, bell peppers, broccoli, cabbage, carrots, cauliflower, garlic, kale, onions, potatoes, spinach, tomatoes, zucchini, etc.
• FRUITS: apples, bananas, blueberries, grapes, grapefruit, lemons, limes, kiwis, oranges, peaches, pears, pomegranates, strawberries, etc.

 

FROZEN PRODUCE

• VEGETABLES: broccoli, Brussels sprouts, butternut squash, carrots, cauliflower, corn, green beans, peas, vegetable medley, etc.
• FRUITS: blackberries, blueberries, cherries, mangoes, pineapples, raspberries, strawberries, etc.

 

WHOLE GRAINS

Barley, brown rice, buckwheat, bulgur, farro, oats, quinoa, sorghum, teff.

 

BREADS AND PASTAS

Brown rice and pasta, Whole-wheat pasta, sprouted bread such as Ezekiel bread, brown rice wraps.

 

PROTEIN SOURCES

• NUTS: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios, walnuts, etc.
• SEEDS: chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, etc.
• LEGUMES: black beans, chickpeas, kidney beans, lentils, navy beans, pinto beans, etc.
• SOY PRODUCTS: tempeh, tofu, etc.
• PROTEIN POWDERS: pea protein powder, brown rice protein, hemp protein, etc.

 

DAIRY ALTERNATIVES

• MILK SUBSTITUTES: almond, cashew, coconut, flax, oat, rice, and soy milks, etc.
• YOGURT SUBSTITUTES: almond, cashew, coconut, flax, and soy yogurts, etc.
• VEGAN CHEESE: vegan parmesan cheese, shredded and sliced varieties, etc.

 

EGG ALTERNATIVES

Aquafaba, arrowroot powder, chia seeds, corn-starch, flax meal, pre-packaged vegan egg substitute, silken tofu.

 

HEALTHY FATS

Avocados, avocado oil, coconut oil, flax oil, olive oil, unsweetened coconut, tahini.

 

SNACKS

• Edamame
• Dark chocolate
• Dried fruit
• Fruit leather
• Hummus
• Nut butter
• Pita chips
• Popcorn
• Roasted chickpeas
• Seaweed crisps
• Trail mix

 

SWEETENER

• Coconut sugar
• Dates
• Maple syrup
• Molasses
• Monk fruit
• Stevia

 

SPICES AND CONDIMENTS

• Cayenne pepper
• Chili powder
• Cinnamon
• Cumin
• Garlic powder
• Ground ginger
• Nutritional yeast
• Paprika
• Pepper
• Rosemary
• Thyme
• Turmeric

 

Note that many processed vegan products found at the store — such as vegan meat substitutes — are often loaded with sodium, fillers, additives, and other ingredients that may harm your health.

Try to stick to mostly whole, unprocessed foods — and steer clear of mock meats and other highly processed vegan ingredients and premade meals.

 

SAMPLE MEAL PLAN

Here is a sample one-week meal plan that features a few of the nutritious foods that can be enjoyed on a vegan diet:

 

MONDAY

BREAKFAST: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula.

LUNCH: whole-grain pasta with lentil “meatballs” and a side salad.

DINNER: cauliflower and chickpea tacos with guacamole and Pico de Gallo.

SNACKS: air-popped popcorn, kale chips, and trail mix.

 

TUESDAY

BREAKFAST: coconut yogurt with berries, walnuts, and chia seeds.

LUNCH: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous.

DINNER: mushroom lentil loaf with garlic cauliflower and Italian green beans.

SNACKS: bell peppers with guacamole, fruit leather, and seaweed crisps.

 

WEDNESDAY

BREAKFAST: sweet potato toast topped with peanut butter and banana.

LUNCH: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro.

DINNER: oat risotto with Swiss chard, mushrooms, and butternut squash.

SNACKS: mixed berries, vegan protein shake, and walnuts.

 

THURSDAY

BREAKFAST: eggless quiche with silken tofu, broccoli, tomatoes, and spinach.

LUNCH: chickpea and spinach curry with brown rice.

DINNER: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley.

SNACKS: roasted edamame, sliced pear, and energy balls made from oats, chia seeds, nut butter, and dried fruit.

 

FRIDAY

BREAKFAST: overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter.

LUNCH: black bean veggie burger with steamed broccoli and sweet potato wedges.

DINNER: mac and “cheese” with nutritional yeast and collard greens.

SNACKS: pistachios, homemade granola, and coconut chia pudding.

 

SATURDAY

BREAKFAST: breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini.

LUNCH: garlic-ginger tofu with stir-fried veggies and quinoa.

DINNER: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions.

SNACKS: roasted pumpkin seeds, frozen grapes, and celery with almond butter.

 

SUNDAY

BREAKFAST: whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake.

LUNCH: lentil chili with grilled asparagus and baked potato.

DINNER: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas.

SNACKS: almonds, fruit salad, and carrots with hummus.

 

POTENTIAL DOWNSIDES AND PRECAUTIONS

Although a well-rounded vegan diet can be healthy and nutritious, a vegan diet that is not properly planned can harm your health.

 

NUTRITIONAL DEFICIENCIES

Vegan diets may be associated with an increased risk of several nutritional deficiencies. This is because meat, fish, and poultry are rich in several important nutrients that are mostly lacking in plant-based foods, including protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids.

Animal products like eggs and dairy are also high in protein and micronutrients like calcium, potassium, phosphorus, iodine, iron, and magnesium. Completely cutting these foods out of your diet can increase your risk of nutritional deficiencies.

Vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein.

This can lead to an increased risk of issues like anaemia, weakened bones, and impaired immunity.

Low levels of vitamin B12 can be especially concerning during pregnancy, as a deficiency could potentially increase the risk of neural tube defects and impair your baby’s brain and nervous system.

Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure you’re meeting your nutritional needs. Vitamin B12 and vitamin D can be found in fortified foods, such as plant-based milks, cereals, and nutritional yeast.

Meanwhile, protein, zinc, and iron are found in legumes, soy products, nuts, and seeds. Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine.

 

SUPPLEMENTS

It can be challenging to meet your nutritional needs while following a vegan diet. Certain nutrients like vitamin B12, vitamin D, and iodine, are found primarily in animal products and certain fortified foods. Plus, while non-heme iron occurs in a variety of plant foods, it may not be as well absorbed as the heme iron found in animal products.

 

SUPPLEMENTS TO CONSIDER

Some vegans may find it difficult to eat enough of the nutrient-rich or fortified foods above to meet their daily requirements. In this case, the following supplements can be particularly beneficial:

• VITAMIN B12: Vitamin B12 in cyanocobalamin form is the most studied and seems to work well for most people
• VITAMIN D: Opt for D2 or vegan D3 forms
• EPA AND DHA: Sourced from algae oil
• IRON: Should only be supplemented in the case of a documented deficiency. Ingesting too much iron from supplements can cause health complications and prevent the absorption of other nutrients
• IODINE: Take a supplement or add 1/2 teaspoon of iodized salt to your diet daily
• CALCIUM: Calcium is best absorbed when taken in doses of 500mg or less at a time. Taking calcium at the same time as iron or zinc supplements may reduce their absorption
• ZINC: Taken in zinc gluconate or zinc citrate forms. Not to be taken at the same time as calcium supplements

 

THE BOTTOM LINE

Balanced vegan diets are healthy, nutritious, and associated with a variety of health benefits, including improved heart health, blood sugar, and body mass. Following a vegan meal plan can help you incorporate many nutrient-rich, whole foods into your diet to provide your body with the nutrients it needs. Keep in mind that supplements and proper planning are essential to avoid deficiencies in several critical nutrients.