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Diet Center Review (UPDATE: 2018) | 12 Things You Need to Know

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

Diet Center is a program that focuses on weight loss for men and women. As with many other weight loss programs, Diet Center claims to have the most effective program. Aside from a few stock-looking before and after photos on their website, we did not find any clinical information that supported their claim.

Diet programs and supplements alike use unique and attention-grabbing language to engage prospective buyers. To help us sort through the real facts and determine the accuracy of Diet Centers claim, we signed up our research team to do some legwork. Here is what they found out.

Diet Center can be purchased through their Official Site.


Diet Center is a weight loss program that is intended for both men and women. Users of all genders are offered Diet Fast, 21-Day Diet, Exclusively You, and Shape Up diet plans.

The program is available across the United States so scheduling a consultation with an expert health representative nearby is relatively easy. Online consultations are also available.

To deliver optimum weight loss results, the experienced health coaches provide meal preparation tips, behavioral guidance, nutritional supplementation, and online support.

This is how much it costs to start on the respective program. We always recommend trying a product before making a large investment.

The program started in 1973. Aside from in-person coaching, there exists an online community that assists clients in achieving their weight loss goals.

To encourage people who dont already use the program, the Diet Center website also lists real success stories of users who have experienced tremendous weight loss or improved health.

Lastly, they have a store offering various supplements that are specially designed to prevent weight gain and promote weight loss.

To date, the company has already helped approximately 15 million people lose a significant amount of weight.

To deliver the best possible results, the companys team of researchers and dietitians continues to monitor the latest advancements and nutritional studies that could further optimize the quality of the products they offer.

The company promises to continue to deliver and create highly customized weight loss regimens. Each plan is tailored to each clients needs and desires.

Each product launched in the market was subjected to rigorous studies, taste tests, quality assurance, and nutritional analysis to ensure that they deliver expected results.

Being accessible at most times is perhaps one of the reasons why this product works. If clients are having difficulties in understanding or following their guides, the Diet Center health care professionals are just a phone call away.

Scroll below for one of the best products weve seen over the last year.


The Diet Center claimed that they have the most effective weight loss regimen. Unlike other weight loss products, Diet Center delivers results because each plan is specially customized to the bodys current condition and needs.

The company works under a premise that a diet plan may not work well for everyone. Researchers believe that human bodies have different needs and chemistries, thus, what works for one may not work for others.

This premise inspired them to create comprehensive diet plans that are customized to the clients specific needs, availability, and requirements.

In the spirit of helping every dieter, Diet Center offers carefully planned healthy meals to those who dont have the luxury of time to cook as well as exciting and enticing recipes and guides to those who love being in the kitchen preparing food.

Along with these food options are supplements that are formulated to boost the results of the clients weight loss efforts.


The Diet Center Fiber capsules consist of psyllium seed husks, citrus pectin, and artichoke.

Below are the details on how these ingredients promote weight loss:

Psyllium Seed Husks

Psyllium has profound positive effects on the human body. Research showed that it contains potent substances that are particularly useful in promoting weight loss.

Taken from the plant Plantago ovata, psyllium has rich fiber content, according to Fiber is known for its weight loss contributions.

Once ingested, this type of fiber draws water from the colon, and it immediately forms into a gel.

This process keeps people full for a period, which prevents them from taking in more calories.

When taken in high dosage, psyllium can help in reducing appetite.

Citrus Pectin

According to Dr Axe, pectin is a type of carbohydrate extracted from seeds, fruits, and vegetables. It is rich in fiber which is useful in treating or fighting some health conditions including constipation, diabetes, and other digestive issues.

Its soluble fiber content works by binding together all toxins, cholesterol, and other fatty substances found in the digestive tract. The substance will then trigger the elimination of this mass formation.

Thus, pectin plays a role in promoting detoxification and good gut health. This is why pectin works as a weight loss supplement.

Pectin is also believed to be effective at regulating the bodys blood sugar levels. When left unregulated, the spike in blood sugar will trigger constant food cravings which will ultimately lead to weight gain.

Pectin may also be useful in breaking down fats into fatty acids.


Artichoke is an herb that is also used in many weight loss products.

A study revealed that artichoke contains potent substances that are useful in suppressing appetite as well as in boosting ones metabolism.

Aside from promoting weight loss, artichokes may also have profound effects on lowering the bodys cholesterol, improving digestion, and regulating the blood. All of these may contribute to weight gain when left untreated.

Artichoke may also regulate weight management due to its natural diuretic properties. It improves kidney function and removes water retention, writes

Studies revealed that the use of natural anti-diuretics might enable the patient to lose 5-10 pounds within just a week.

Meanwhile, its ability to flush out toxins may also result in weight loss.

Does It Work?

Diet Center offers four different diet plans which include the Instant Shape Up, Diet Fast, Exclusively You, and the 21-Day Diet.

Below are details of each diet plan.

This program is ideal for men and women who love preparing their meals.

Users have to go through an enrollment process. In this process, they learn the about the right amount of calories they would need in each meal.

Once the caloric level is determined, the client will receive meal planners, diet resources, recipe guides, and other useful materials.

This program follows the four phases of losing weight which include maintenance, stabilization, reducing and conditioning.

The main focus of the program is to provide exercise tips, behavioral guidance, as well as lessons on better food choices and healthier eating habits.

The program does not require consumers to purchase food products from their stores only. They can buy food supplies from the local grocery stores near them, but there are some Diet Center products which they can incorporate into their daily diet and lifestyle.

Diet Center offers protein snacks, entre options, meal replacements, and fat-burning products, among others.

When youre on a diet, it is very likely that your body will lack various nutrients that are essential to keep it at the optimum.

With the Diet Center program , your body still gets an adequate amount of vitamins and minerals through their chewable supplements.

The Diet Center Chewable supplements come with ample amount of ingredients that are necessary to keep the body sugar at the optimum level.

Also, the supplements are designed to curb hunger or appetite and to help metabolize carbohydrates, proteins, and fats.

With Diet Center, your body still achieves nutritional balance despite being on a diet. Your diet counselor will give you personalized tips to overcome various obstacles that hinder you from achieving your weight loss goals.

Tips on how to achieve and maintain your weight loss goals will also be given.

However, the program doesnt stop at giving supplements and helping clients achieve their desired body weight and size. Your local weight loss counselor will also recommend exercise or workout plans are tailored to your daily activities and needs.

Diet Center also aims to help clients sustain and maintain their desired weight level for a lifetime. Thus, the company will be sending out healthy lifestyle tips on a weekly basis.

Also, they make sure that you get customized one-on-one consultations with your counselors to discuss more effective lifestyle changes and adjustments for better results.

If you cant find the time to prepare your own healthy and nutritious meals, then this program is right for you. It offers an aggressive meal plan that contains high protein and low carbohydrates.

Instant Shape Up involves the intake of three shakes or replacement bars followed by a meal comprised of ingredients purchased from the local grocery store.

The program is relatively easy to follow. The replacement products are available in 9 different flavors, but all contain lots of vitamins and minerals to achieve nutritional balance.

In this program, the Diet Center Chewable Supplements will be used with the addition of the Diet Center Fiber Capsules or Fulfill Drinks. Once enrolled, users are entitled to a two-week supply of Diet Center fiber capsules and chewable supplements.

Fibers are widely known for their ability to promote weight loss. There are types of fibers which are not digested by the body. This type of fiber will pass through your stomach and colon without being digested. In effect, your sugar level will not spike, states WebMD.

When blood sugar levels rise, food cravings usually follow. But in this case, the fibers ingested will make the user feel full and satiated for a long period. In effect, hunger is suppressed.

Just like Exclusively You, Instant Shape Up is designed to help clients eliminate their poor eating habits that only result in weight gain. As the program progresses, the clients will learn to view food in a different perspective.

According to experts, peoples attitudes towards food should change significantly for them to obtain their weight loss goals and maintain them throughout their lifetimes.

Despite the massive efforts they exert in controlling their food intake, many people are still having difficulties in shedding pounds. This leads to frustrations and eventually, they give up on their goals.

With Diet Center Diet Fast program, consumers can get their bodys much-needed nutrients while achieving their weight loss goals. This is made possible through the companys comprehensive meal plans.

The program offers healthy replacement meals including shakes, puddings, drinks, and bars that are specially formulated to help burn fats, enhance metabolism, and curb hunger.

They offer food options with ingredients that are known for their fat burning, low glycemic, high satiety, and high fiber contents. All of these properties are known to play significant roles in achieving weight loss.

In addition to their replacement meals, Diet Center also offers diverse supplements and products that synergize with these meals in order to get optimum weight loss results.

Clients who opted for this program will receive a two-week diet kit which includes a supply of Diet Center Fiber Capsules, Diet Center Chewable supplements, as well as the Vitamin & Minerals and Cal-Mag.

These products are specially formulated to deliver significant results on your weight loss efforts.

The promise of immediate, satisfactory results is what draws people to try out every weight loss product out there. Experts say that there is no easy way to achieve a well-toned and sexy body, but trying this 21-Day Diet Plan might work for you.

This program is designed to turn your body into a fat-burning engine. It makes use of a water enhancer and protein supplements to stimulate the bodys natural thermogenic activities. Thermogenesis is the process in which the body burns down calories and turns them into heat.

The Maximum Strength 24 Hour Thermogenic Liquid Water Enhancer contains chromium polyinosine, which helps in reducing sugar cravings as well as in regulating ones appetite.

It also includes hoodia, which also suppresses the appetite and calcium pyruvate, which works best in increasing metabolism as well as in burning fats more efficiently.

The Diet Center gold premium protein supplements are specially formulated to prevent hunger and burn a significant amount of fat.

The users will also be required to take the Advanced Fat Burning 24-Hour Thermogenic Water Enhancer. This product will boost the bodys ability to metabolize fat.

Consumers will be required to take Diet Center chewable supplements to curb their hunger, stabilize blood sugar levels, and burn fat.


Since Diet Center diet plans are customized to the clients caloric need and lifestyle factors, incredible results are expected quickly.

More here:
Diet Center Review (UPDATE: 2018) | 12 Things You Need to Know

6 Eating Rules For Faster Weight Loss –

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body cant use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that youre full. And if you cant recognize when youre satiated, youre more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the bodys ability to use sunlight to produce this vitamin). Thats why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin Dthe kind most readily used by the body.

Daily Recommended Calcium IntakeMen and women ages 19-50: 1,000 milligramsMen and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D IntakeMen and women ages 19-50: 200 IUMen and women ages 51-70: 400 IUMen and women age 71+: 600 IU

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6 Eating Rules For Faster Weight Loss –

Pritikin Diet | Healthiest Diet on Earth – Science Based …

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

The Pritikin Eating Plan uses the latest scientific research to provide dietary guidelines that will help you avoid and often reverse diseases that can rob you of the good health you need to enjoy a good life.

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled Food Choices For a Lifetime Of Good Health.

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the GO tab for these foods.

CAUTION and STOP foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

Go FoodsCaution FoodsStop Foods

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.

CAUTION foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

STOP foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion.

Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that white does not necessarily mean unhealthy. There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt.

5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. Youll just naturally eat fewer calories, and shed excess weight.

4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And dont believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikins fruit-rich diet.

2 servings daily of dairy foods and/or dairy substitutes.

For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable.

For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cows milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat.

For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat.

Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.

Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources.

No more than 1 serving per day. A serving is about 3 to 4 ounces cooked (the size of a deck of cards).

Below are fish/poultry/meat choices rated from Best to Poor:

For optimal heart-health results, limit Satisfactory choices to no more than 1 serving per week and Poor choices to no more than 1 serving per month.

Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol.

For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet.

Have the Pritikin Meal Plan delivered to your home or office. Choose from a variety of meal packages, spices, sauces, books, gifts and more. Pritikin Online Market

GO | Miscellaneous FoodsPlus Weight-Loss Tips

The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods.

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of teas many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 oz of 80 proof liquor. Choose red wine over white wine, wine over beer, and either over liquor.

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! Theyre among the best foods for weight loss.

Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Youll find it much easier to feel full and satisfied and curb hunger if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods arelow in calorie density. Youll eat more and weigh less.

Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables.

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While Caution foods are not recommended, this list provides direction when food choices are limited.

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if youre trying to lose weight, because oils have the highest calorie density of any food or ingredient.

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.

Avoid added salt, and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1200 to 1500 mg of sodium per day, depending on age. Its one of the most important things you can do to lower blood pressure.

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the Stop category, search for choices in the Go, and, if necessary, Caution foods. Stop foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media storiesthat suggest otherwise. Unfortunately, thetypical American diet is largely made up of Caution and Stop foods.

Limit the following choices to less than once per month. None is optimal.

The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.


Potassium chloride. Learn more about salt substitutes.

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you arent losing your mind while youre losing weight, notes comedian and actress Caroline Rhea, first host of The Biggest Loser. Theres no calorie counting, no deprivation, and no hunger.

Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. The food tastes great, and thats saying something from a steakhouse guy like me, says John Timothy Gannon, cofounder of Outback Steakhouse Restaurants.

Each day, wellness education workshops and cooking classes led by Pritikins nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Healthy does not have to mean blah! The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be. Get a taste of Pritikin deliciousness with this Carrot and Pineapple Salad. Its a favorite among guests at the Pritikin health resort.

Follow this link:
Pritikin Diet | Healthiest Diet on Earth – Science Based …

Weight Loss Strategies That Work – Health

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

“Get six to eight hours of sleep a night. Without it, the appetite hormone ghrelin increases, which could result in weight gain. And schedule at least two three-minute breaks during the day to practice deep-breathing exercises. It will reduce the stress hormone cortisol, whichbuilds fat around your mid-section.”

Manuel Villacorta, RD, author of Eating Free

Weight Loss Strategies That Work – Health

Rabbit Food | House Rabbit Society

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

What are the basics of a good house rabbit diet?

A rabbits diet should be made up of good quality pellets, fresh hay (timothy or other grass hays), oat hay, water and fresh vegetables. Anything beyond that is a treat and should be given in limited quantities.

Pellets should be fresh, and should be relatively high in fiber (18% minimum fiber). Do not purchase more than 6 weeks worth of feed at a time, as it will become spoiled. Pellets should make up less of a rabbits diet as he or she grows older, and hay should be available 24 hours a day. Alfalfa pellets are fine for younger rabbits but timothy pellets are preferred for older rabbits.

When shopping for vegetables, look for a selection of different veggieslook for both dark leafy veggies and root vegetables, and try to get different colors. Stay away from beans and rhubarb. Introduce new veggies slowly. Heres a suggested veggie list.

Hay is essential to a rabbits good health, providing roughage which reduces the danger of hairballs and other blockages. Apple tree twigs also provide good roughage. Find out where to buy hay here.

When you feed a lower quantity (or no) of pellets, you must replace the nutritional value without the calories, which is done by increasing the vegetables. Also, a variety of hay must be encouraged all day long, we do this by offering fresh hay a couple of times a day.

Primary Author(s): Marinell HarrimanSources: HRH, various articles from the HRJ, RHN

More rabbit food information:

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Rabbit Food | House Rabbit Society

Anti-inflammatory diet: Food list and tips

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

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Anti-inflammatory diet: Food list and tips

Ketogenic Diet Meal Plan – 7-Day Menu – My Dream Shape!

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

Ketogenic Diet 7-Day Meal Plan

A lot of people have been asking me what a goodketo diet menu would look like. I’m happy to share this 7-Day Ketosis menu with you. If you’d like to find more Keto Recipes to custom your own, take a look at myKetogenic Dietrecipesdatabase.

Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at myKetogenic Diet Food List.

Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at myKetogenic Diet Guide(you’ll get detailedinformation about what is Ketosis and what it does to your body).

Keep in mind that everybody has different needs, you’ll also have to adjust your plan as you lose weight since your needs will change.

To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator.

This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week.

Female in good shape :

For me (female), to use the Daily Calorie Intake Calculator,I would enter 120 pounds, then since I’m 5’6″ I would enter 66 inches (5 feet x 12 inches / feet + 6 inches = 60 + 6 = 66), then I would enter 29 years oldfemaleand exercise 3-5x per week.

This gives me 2085 Calories a day.

Male in good shape :

For my boyfriend, to use the Daily Calorie Intake Calculator,I would enter175 pounds, then since he’s 5’9″ I would enter69 inches(5 feet x 12 inches / feet + 6 inches = 60+ 9 = 69), then I would enter36 years old maleandexercise 6-7x per week.

This would give him 4425 Calories a day.

You can skip this step my just usingtheDaily Calorie Intake Calculator.Ok so here’s how it works.

To burn 1 pound of fat you need to burn 3500 calories.

Me and my boyfriend both want to lose 2 pounds a week at this point.

Female (29 years old, 120 pounds, active) :

2775 Calories a day (maintenance) – 1000 calories (deficit) = 1775 calories a day.

Male (36 years old, 175 pounds, very active) :

4425 Calories a day (maintenance) – 1000 calories (deficit) = 3425 calories a day.

Keep in mind that this doesn’t work for everyone, it’s just a guide line, not an exact science.

Weight your self at the beginning of the week and at the end of the week. If you lost more than 2 pounds, add 10% to your calories for the next week. If you lost less than 2 pounds, reduce your calories by 10%.

I found that 1500 calories works better for me. My boyfriend is fine with 3400 calories.

Getting the right amount of proteins is key to the Ketogenic diet!

Eating too much protein can throw you off Ketosis as eating to much carbs would!

Since it is recommended to have between 10% and 35% of proteins in your diet, I like to aim for the middle at 22.5%. Having more proteins on a diet will reduce muscle loss. On the other hand, having too much proteins will throw you out of ketosis since it will turn into glucose.

So to have an idea of how many proteins you need, use theKeto Calculator.

Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily

Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily

As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve.

1 gram of carbohydrate is 4 calories

For me, 5% of 1500 calories is 75 calories for carbs. 75 calories / 4 calories per gram of carb = 18.75 grams of carbs daily.

I don’t obsess over it, I round it up to 20 grams of carbs daily.

These are really net carbs. This means you can deduce 1 gram of carb per gram of fiber that you eat.

Raspberries for example contains the most fibers you can find in fruits, so they’re a good choice.

For my boyfriend, 5% of 3400 calories is 170 calories for carbs. 170 / 4 = 42.5 grams of carbs daily.

He rounds it up to 40 grams.

To do so, you can use my Keto Calculator :

These macros are based on the book “The Ketogenic Diet – A Complete Guide For The Dieter And The Practitioner”.

Once you know how much carbs and proteins you need, you can deduce the amount of fat you need.

calories total – calories from carbs – calories from proteins = calories from fat

grams of fat = calories from fat devided by 9.

Example of a 1500 calorie plan :

Example of a 3400 calorie plan :

As a rule of thumb you can keep your macros around : 75% Fats, 25% Protein, and 5% Carbs. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it.

If you want some tips and tools to help you easily count your calories during the day, use my guide :

How do I count my calories to burn fat?

The macros are provided in all these recipes. Some of them have more carbs than others so just and match them to get to your daily needs

Also, take a look at my Ketogenic Diet Food Listis color coded to help you make your own menu! It also links to detailed nutritional value of all ingredients.

If I’m going to have carbs during the day, I try to have them for breakfast. Note that the smoothies are a bit higher in carbs. Don’t eat the fruits with your omelet if they don’t fit your macros but raspberries are loaded with fibers so they will bring your net carbs down.

For lunch, I like to keep everything fast and easy. Most of the time I’ll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. It also won’t get soggy like lettuce would in your lunch.

For dinner I like good spices to make things a bit more exotics and tasty. I also like to keep my carbs low.

Check these5 Ketogenic Diet Snacks!

Keto Deviled Eggs

I like to insert bacon slices between meals to fill the fat needs if needed. It makes it easy!

Check out Ketogenic Diet Recipes database :

There is something on the market callKeto Sticks, you will have to urinate on it in order to find out the amount ofKetones(fat fragments) that’s in you. Yes, that means that you’re peeingfat!

Let me know what is you favorite Keto Recipe in the comments below!

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Ketogenic Diet Meal Plan – 7-Day Menu – My Dream Shape!

Ketogenic Diet: The Complete Beginner’s Guide

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

Carbs: What Exactly Are They?

Carbohydrates (carbs) are a macronutrient found in things like starches, grains and foods high in sugar. This includes, but isnt limited to, bread, flour, rice, pasta, beans, potatoes, sugar, syrup, cereals, fruits, bagels and soda.

Carbs are broken down into glucose (a type of sugar) in our bodies for energy. Eating any kinds of carbs spikes blood sugar levels. The spike may happen faster or slower depending on the type of carb (simple or complex), but the spike will still happen.

Blood sugar spikes cause strong insulin releases to combat the spikes. Constant insulin releases result in fat storage and insulin resistance. After many years, this cycle commonly leads to prediabetes, metabolic syndrome and even type 2 diabetes9.

In a world full of sugar, cereal, pasta, burgers, French fries and large sodas, you can see how carbs can easily be overconsumed.

According to the 2014 report by the Centers for Diseases Control and Prevention (CDC), more than 1 in 3 adults in the U.S. (86 million people) have prediabetes, a condition in which blood glucose is always high and commonly leads to type 2 diabetes and many other medical problems10.

Today, almost 1 in 10 people in the U.S. have type 2 diabetes compared to almost 1 in 40 in 1980. Fat has been blamed as the bad guy and companies have been creating low-fat and fat-free, chemically-laden alternatives of nearly every type of food in existence, yet obesity, diabetes and heart disease rates are still increasing.

Nearly 1 in 10 adults in the U.S. has type 2 diabetes, almost 4 times more than 30 years ago.

Were starting to understand that carbs in large quantities are much more harmful than previously thought, while most fats are healthy and essential.

The nutritional landscape is changing. Ketogenic diet and low carb diet groups, as well as similar dietary groups like paleo, are growing and a nutritional revolution is beginning. We are starting to realize the detrimental effects of our relationship with excess sugar and carbs.

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Ketogenic Diet: The Complete Beginner’s Guide

Gallbladder Diet | Diet After Gallbladder Removal | Diet …

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

Fats to Avoid / Fats to Include

Most important is to avoid fried foods, fatty foods and particular types of fats like trans fats, hydrogenated fats, partially-hydrogenated fats (read your labels) and saturated fats.

Include essential fatty acids such as flax oil and fish oil. Depending on how severe or acute your gallbladder problem is at the moment, even this may not be possible for you. Experiment slowly. You may have to be on The 30 Day Gallbladder Solution kit before you can add these. Most people, however, are able to eat small amounts. It shouldn’t take more than a week on the products before you feel relief enough to try this. If you have used The Beet Recipe, you have found that those three ingredients in combination do not cause problems but help to move the stagnation in the gallbladder. I generally advise adding a teaspoon of flax oil with vinegar or lemon juice to salads as a dressing. If you are in pain, you may be able to eat only the green soup recipe for a few days.

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Gallbladder Diet | Diet After Gallbladder Removal | Diet …

What is the Military Diet? How to lose 10 pounds in three days

Nov, 13th 2018 5:51 pm, Article Recommended by Dr. J. Smith

The Military diet is sometimes called the 3 Day Diet, because it must be followed for 3 days. The diet is split into two parts over a week. You follow the Military Diet for 3 days and then take 4 days off. But if you want to lose more weight over the long term, follow the Military Diet for a month and you can lose up to 30 pounds. This means doing the diet four times in a month, 3 days on, 4 days off. For really optimal results, we also recommend using this 4 day off plan as a guide to keep losing weight on your days off.

Pushups not required on the Military Diet, camoflage optional

The food combinations on the 3 day Military Diet are designed to burn fat, kick start your metabolism and lose weight fast. The Military Diet is one of the best diets out there for fast weight loss without supplements or pills. The diet is a combination of low calorie, chemically compatible foods designed to work together and jump start your weight loss. And because the diet is 3 days on and 4 days off, the Military Diet doesnt slow down your metabolism like other diets. The foods on the Military Diet provide energy and control sugar swings so you keep burning fat for all three days.

Follow the 3 day Military diet plan and you will lose weight.

The Military Diet really works in emergency situations. People all over the world have used the original 3 day Military Diet to lose weight fast. Lets say you have to fit into a wedding dress pronto, take a cruise, or your ex is coming to town and you want to make them drool. The Military Diet is for people who need to shed unwanted pounds quickly.

An upcoming wedding certainly qualifies as a weight loss emergency

The Military Diet is easy to follow with fast results to keep you motivated. A hunger pang here and there doesnt compare to getting on the scale and seeing actual results. To see the best results, weigh yourself before you eat anything on the first day. Sure its tempting, but dont weigh yourself until the morning after youve finished the diet, the forth day. Dont forget to take measurements too, especially your waist.

People that fail on the Military Diet complain about hunger or low energy because they are used to eating way more calories in a day. Thats how they gained weight in the first place, by eating more calories than they burned off. Whats a three day diet in exchange for losing up to 10 pounds a week? As a bonus, the Military Diet is probably cheaper than what youre eating right now.

Losing weight isnt complicated on the Military Diet. If you stick to the diet plan, youll see the kind of results that are often promised by others and never delivered. Dont waste your time on diets that dont work. (Dont be fooled by copycats, this is the original 3 Day Military Diet with every detail you need to succeed right here on this website.) Our research and experience is often imitated, but never as good as the real thing.

Overweight people spend billions of dollars every year on products and services that promise miraculous results. Weve got everything you need to succeed on the Military Diet. Welcome and let the weight loss begin

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What is the Military Diet? How to lose 10 pounds in three days