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No Carb Foods and Diet Plan | MD-Health.com

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

Carbohydrates (carbs) are compounds that can be converted to saccharides or sugars. The two types of carbs are simple monosaccharides and complex polysaccharides. The simple carbs are those found in fruit, pasta and white sugar. The complex carbohydrates are harder to digest, making them more filling and providing the body with more energy. These complex carbs are those found in rice, vegetables and whole grain cereal and bread.

Carbohydrates account for many calories in the normal person’s diet because they so readily convert to starch and then to sugar. One way to lose weight is to cut carbs out of the diet – that is, only eat food items that do not contain any carbohydrates.

If you decide to go on a diet without carb, it is important that you understand that this diet should not be one you stay on for the rest of your life. Prolonged lack of carbohydrates in your diet may cause health problems such as confusion and muscle cramping. However, a diet without carb over a short period can help you lose weight relatively quickly. In order to stay on this diet, you should know what foods are carbohydrate-free.

Fortunately, there are foods in most food groups that do not contain carbs. This makes it relatively easy to get a variety of foods when you are on a no carb diet. Some examples of foods that do not contain carbohydrates include:

Often, the hardest part of starting a new diet is planning meals during the first few days. To get started, use the menu plans below and alter them to fit your own taste. In addition to the water included at each meal, be sure to make an effort to drink a total of 64 ounces each day. Try starting each day with an 8-ounce glass of water.

Menu 1

Breakfast

2 scrambled eggs; plain yogurt (no sugar); 2 ounces of cheese; coffee or tea (no milk or sugar)

Lunch

grilled hamburger; lettuce, carrots and tomatoes as garnish; stir-fried mushrooms; 16 ounces of water

Snack

pecans, walnuts, and almonds; 16 ounces of water

Dinner

Lettuce wraps with sausage, cheese and seasonings; 1 medium sliced apple with peanut butter for dipping; 8 ounces of water

Menu 2

Breakfast

2 poached eggs; Slice of turkey ham; yogurt (no sugar); coffee or tea (no milk or sugar); carrot juice

Lunch

Tofu soup with mushrooms and seasonings of choice; uncooked asparagus; 16 ounces of water

Snack

protein bar; 16 ounces of water

Dinner

small grilled steak seasoned with salt, pepper and other herbs; salad of lettuce, tomatoes, carrots, celery, peppers, and a few almonds — add some sugar free vinaigrette dressing; 8 ounces of water

Menu 3

Breakfast

2 egg omelet with mushrooms, onions and pork sausage; coffee or tea (no milk or sugar)

Lunch

cottage cheese and fruit; apple flax muffin; 16 ounces water

Snack

1/2 cup cantaloupe; 16 ounces water

Dinner

baked chicken; salad (as much as you want) with lettuce, tomatoes, carrots, celery, cucumbers and a small amount of vinaigrette dressing (check the label to be sure there are no carbohydrates); throw in some walnuts to add some crunch; 8 ounces water

Menu 4

Breakfast

oatmeal with raspberries and walnuts; coffee or tea (no milk or sugar); plain yogurt

Lunch

grilled chicken breast; salad with lettuce, celery, carrots, and tomatoes; 16 ounces of water

Snack

2 hard-boiled eggs with salt; 16 ounces of water

Dinner

stir fry your favorite meat with green peppers and mushrooms; fresh spinach salad with lemon juice; 8 ounces of water

Menu 5

Breakfast

1 scrambled egg mixed with sausage; plain yogurt with a few raspberries mixed in; 8 ounces of water

Lunch

broccoli and green salad with vinaigrette dressing; add a few walnuts for additional crunch; 16 ounces of water

Snack

sliced celery dipped in peanut butter; 16 ounces of water

Dinner

grilled salmon; asparagus; 1/2 cup cantaloupe; 8 ounces of water

Excerpt from:
No Carb Foods and Diet Plan | MD-Health.com

How to Lose Weight Fast for Teen Girls 7 Steps | Avocadu

Nov, 13th 2018 5:49 pm, Article Recommended by Dr. J. Smith

The teenage or adolescent years are crucial times for women, and battling weight loss on top of it can be hard. This guide of how to lose weight fast for teen girls should help!

During these crucial years, the body is developing, which makes it an important time for creating solid and lasting health and fitness habits.

But, it can be really tough for young girls.

Thats why I amgoing to share some steps from our successful diet program with you. These steps will not only help you lose weight, but they will help you lose weight the RIGHT way.

The weight loss will be sustained and help you continue to maintain a great body.

7 Steps to Lose Weight Fast for Teen Girls

As a young woman, you have probably just started to realize how many products there are out there targeting women looking to lose weight. Lots of them, unfortunately, dont work.

Many of you will have already fallen for a few of these things.

This is normal and 100% ok.

Its a normal part of life to make a few mistakes trying to get the right system that works for you and your body. Alex and I have personally purchased dozens of programs, books, and pills only to findthat lots of them didnt work for us.

Learn to recognize whats scammy (hypey and overdone) vs. what is actually possible.

As humans, we get pleasure from the food we eat, and it has the ability to make us feel happy. Unfortunately, this leads teen girls to do a lot of overeating from the amount or type of food that is readily available.

Often, you will eat not because you arehungry, but just because you arebored. When we get hungry, we use 2 simple tricks to figuring this out:

Which is a good lead into the next important step

The body you have is made of approximately 50-60% water, so it seems pretty obvious you should be drinking a lot of it.

It helps with:

When Alex and I wake up, we start our day by drinking 2 HUGE cups of water, and it always feels great.

Try drinking cucumber water throughout the day if you dont love drinking plain water.

What you do before you wake up is just as important

When youre young, getting good sleep seems like a drag.There are so many parties and fun things that happen late at night.

The thing is if you want to lose weight, getting good sleep is not optional.In fact, teens that dont get 8 hours a night are 50% more likely to be obese than those who do.

Thats pretty compelling evidence that you need more sleep.Get 8 hours a night, because your weight depends on it.

Carbohydrates are usually one of the main culprits behind excess weight gain and bloating.Too many of them will throw off your hormones and put the body into a fat-storing mode.

This is why Irecommend doing a carbohydrate detox for a brief period of time if you have more than 10 pounds of extra weight on the body.

This will allow your hormones to reset, your insulin to become more sensitive, and your body to shed any excess water weight being carried.

Remember, this is a detox and not a permanent thing.Carbohydrates can be a very important part of your diet if you have an active lifestyle!

Cutting them will also help you also focus on

So if youre not eating carbohydrates, what should you be eating?Huge quantities of high-quality lean proteins and loads of low carb vegetables.

The high protein:

The low carb veggies:

Combining these things into meals is the secret to diet success.A couple meal ideas are cage-free eggs with spinach and lean chicken breast with asparagus.

Exercise is great for the body and provides a ton of awesome health benefits, including

However, exercise is not critical for weight loss. You should be exercising dont get us wrong, its just that your diet will play a much more important role in losing weight than physical activity will.

In other words, you cant exercise, eat Taco Bell all day, and still expect to lose weight.Focus in on your diet, because getting healthy is 80% diet and 20% exercise.

Not to brag too much, but our21-Day Fat Loss Challengeis the perfect way to start a weight loss journey.

We have had lots of young women lose weight on the program and see fast weight loss results (10-21 pounds in 21 days). If you are a teen girl and ready to make a big and PERMANENT change in your life, this is the place you should start (just make sure to check with your parents that the program is okay for you).

But even better than the weight loss is the feedback we get from people about how the program has taught them how tochangetheir eating habits and find a diet that truly works for them in the long-term.

We have over 1,000 people in our private support group going through the Challenge together, and every day they are sharingexperiences, results, motivation, and lots of recipes!

If you are ready to make somechanges in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them beyond the diet.

Click here to start YOUR 21-Day Fat Loss Challenge today!

Leave a comment below if you enjoyed this article on how to lose weight fast for teenage girls or have any questions!

Lauren at Avocadu

Hey there! I’m Lauren McManus, one half of the Avocadu team! Together, my boyfriend Alex and I run this website! We believe in quality over quantity and that diet determines 85% or more of your health and well-being. In short, we believe in being healthy from the inside out.

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How to Lose Weight Fast for Teen Girls 7 Steps | Avocadu

Demystifying Vegan Nutrition The International Vegan …

Nov, 13th 2018 12:48 am, Article Recommended by Dr. J. Smith

Below youll find our complete Demystifying Vegan Nutrition guide for online reading. Please share this link with others. If you would like a printed nutrition pamphlet for distribution purposes, our original pre-printed quad-fold (14 x 8.5)Demystifying Vegan Nutrition pamphlethas been edited down and redesigned as a quick introduction to vegan nutritioncalled Vegan Nutrition Basics. It is available inUS Letter and A4 PDF. When printing, choose Double-Sided and Short-Edge binding.

Our freeVegan Starter Kitincludes a nutrition section, as well, and that goes into greater depth. It also includes a recipes section and other information about veganism. You can request multiple copies for distribution from that link, if desired.

Disclaimer: The following is intended only to provide a helpful overview of nutrition as it pertains to vegan diets. It cannot cover all relevant topics or address every individual need. If you wish to ensure that your diet is meeting your nutritional needs, please consult a registered dietitian or nutritionist with expertise in vegan diets.Persons with medical conditions or who are taking medications should discuss diet and lifestyle changes with their healthcare professional.

Click on a link to jump to that section directly.

What is a healthful vegan diet? (the four vegan food groups)Vitamin B12Vitamin DOmega-3 Fatty AcidsIodineCalciumIronProteinA Few Lingering QuestionsReferences

A vegan diet is one that consists only of plant-derived foods. Like non-vegans, vegans eat soups, stews, stir-fries, salads, and casseroles. They consume a wide variety of foods from around the globe, as well as plant-only versions of traditional favorites such as pizza, tacos, burritos, lasagna, burgers, barbecues, loaves, chilis, pancakes, sandwiches, and desserts.

The Academy of Nutrition and Dietetics states that an appropriatelyplanned vegan diet is healthful for all stages of life. They further advise that plant-based diets may provide a variety of preventative health benefits. Of course, as with any diet, a poorly planned vegan diet could be dangerous or unhealthful.

An appropriatelyplanned vegan diet is healthful for all stages of life.

A balanced vegan diet is made up of these four food groups: 1) legumes, nuts, and seeds; 2) grains; 3) vegetables; and 4) fruits.

Because individual nutrient needs and energy requirements vary due to age, activity level, and ones state of health, this guide should only be considered a broad blueprint for a balanced vegan diet. You should consult a dietitian familiar with vegan nutrition for a personalized set of recommendations

The legume-nut-seed group includes beans, split peas, lentils, nuts, seeds, and soy products. These nutrient-dense foods are packed with protein, fiber, minerals, B vitamins, protective antioxidants, and essential fatty acids(1). Sample serving sizes from this group include: 1/2 cup of cooked beans, 4 ounces of tofu or tempeh, 1 cup of soy milk, 1 ounce of nuts or seeds, or 2 tablespoons of nut or seed butter.

Whole grains provide B vitamins, fiber, minerals, protein, and antioxidants. They are preferable to refined grains because the refining process removes the health-iest nutrients. Also, intact whole grainssuch as brown rice, oats, wheat berries, millet, and quinoaare nutritionally superior to whole grain flours and puffed or flaked whole grains(2). A serving is 1 slice of bread, 1/2 cup of cooked grain, or 1 ounce of ready-to-eat cereal. This group is fairly flexible with regard to servings per day. Vary your intake based on your individual energy needs.

Eating a wide variety of colorful vegetables every day will ensure that youre getting an assortment of protective nutrients in your diet(3). A vegetable serving is 1/2 cup cooked, 1 cup raw, or 1/2 cup of juice. For most vegetables, particularly calcium-rich leafy greens, its nearly impossible to eat too much.

Most fruits, especially citrus fruits and berries, are a great source of vitamin C.All fruits provide antioxidants. Choose whole fruits over fruit juices to get the most benefit, particularly from dietary fiber. A serving size is 1 medium piece, 1 cup sliced, 1/4 cup dried, or 1/2 cup of juice.

Concentrated fats, such as oils and oil-based spreads, do not fall under a food group. They are not required for optimal health, as essential fats are found naturally in whole foods like avocados, olives, nuts, and seeds, and for that reason there is no serving recommendation. However, a small amount of concentrated fats may be included in a healthful vegan diet. Choose oils and spreads that are minimally processed and limit your intake.

Choose oils and spreads that are minimal processed and limit your intake.

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Like non-vegans, vegans need to be mindful of consuming all the nutrients they need in order to be healthy. Four key nutrients that everyone needs to pay attention to are vitamin B12, vitamin D, omega-3 fatty acids, and iodine. After discussing these four nutrients, we will also look at calcium, iron, and protein.

VITAMIN B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis(5). It is manufactured by certain types of bacteria found in nature. Because plants vary widely in their levels of this bacteria (and most of us favor our food scrubbed squeaky clean), we cannot rely on plant foods to meet our B12 needs. We can ensure our dietary needs are met by consuming supplements or fortified foods.

Our suggestion for teens and adults into their early sixties is to supplement with a vegan source of B12, either 100 micrograms (mcg) per day or 1000 mcg twice a week. Due to decreased absorption, people over 65 are advised to supplement with 500-1000 mcg daily, while we suggest toddlers get 10-20 mcg per day and pre-teens get about 20-40 mcg or so daily(6). If you prefer not to use supplements, consume multiple servings of a variety of vitamin B12-fortified food throughout the day.

Be advised that some B12 vitamins labeled as vegetarian are not suitable for vegans. In general, it is worth keeping in mind that many vitamins and supplements contain animal products.

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VITAMIN D, the sunshine vitamin, is also a hormone; our skin manufactures it from the ultraviolet rays of the sun. It plays an important role in bone health and supports normal neuromuscular and immune function(7). Good vitamin D status is linked to a lowered risk of osteoporosis, certain cancers, and other chronic diseases(8). Getting enough of it is not as easy as we may think. Vitamin D blood levels are an international public health concern.

The bodys ability to produce vitamin D from sun exposure varies based on skin pigmentation, sunscreen, clothing, time of year(9)(10), latitude, air pollution, and other factors, and the vitamin is found naturally in only a handful of foods. This is why all peoplenot just vegansneed to be mindful about vitamin D.

The latest research suggests that even getting 100% of the current Recommended Dietary Allowance (RDA) for vitamin D may be insufficient for many people. To ensure adequate vitamin D intake, take 1000-4000 International Units (IU) per day, depending upon your age and other individual needs(11).

All peoplenot just vegansneed to bemindful about vitamin D.

Supplemental vitamin D can be found as either D2 or D3. D2 (ergocalciferol) is derived from non-animal sources, while D3(cholecalciferol) is commonly derived from lanolin, a protective waxy substance secreted by sheep(12). More recently, plant-based D3 has come to market.

If you cant find vegan D3, D2 is just fine for supplementing daily. To determine your vitamin D status, schedule a 25(OH)D (25-hydroxyvitamin D) blood test at your next medical checkup.Your healthcare provider can offer supplement guidelines based on the results.

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OMEGA-3 FATTY ACIDS. Aproper balance of essential fats is important for optimal brain function, heart health, and infant/child development(13). Alpha-linolenic acid (ALA) is an omega-3 fatty acid that partly converts to DHA and EPA in the body. It is present in several plant foods, including flax products, hemp products, walnuts, and leafy green vegetables. Aim to consume 2 to 4 grams of ALA per day(14).

If you arent sure whether your intake is adequate, you may wish to take up to 300 milligrams of a vegan DHA or DHA-EPA blend per day.

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IODINEis a trace element needed by the body to produce thyroid hormones. This makes iodine important to the metabolism and other vital bodily functions, including bone and brain development during pregnancy and infancy.Inadequate iodine intake causes insufficient thyroid hormone production, which can in turn cause a number of health problems, including an enlargement of the thyroid gland, called goiter, as well as issues with fetal and infant development andan autoimmune disease of the thyroid, among other potential serious health concerns.

The few small studies thathave examined the iodine status of vegans have found that they may be at greater risk for low iodine intake than the general population. That being said, iodine deficiency is a global public health concern, affecting an estimated 2 billion people, a third of whom arechildren.So, while it is important for vegans to be mindful of their iodine intake, the advice hereapplies to everyone.

Iodine deficiency is a global public health concern.

How much do we need?

There is generally very little iodine in food. However, not much iodine is needed in the humandiet, so the daily recommended amount is not difficult to get.

*Studies in the U.S. show that many pregnant women may not get enough iodine even before they get pregnant, at which point it is already too late for supplementation to be effective.

How do we get it?

The Selected Food Sources of Iodine table highlights the iodine content of some common foods. Note that most vegetables and, especially, fruits are not reliable sources of iodine to meet daily needs. The most potent food sources of iodine are sea vegetables, though the amount of iodine can vary widely depending on environmental conditions, species, season of harvest, and age of the plant. A serving of kelp or kombu can easily provide several times ones daily requirement, while a gram of dulse may contain 100% of the recommended daily intake.

Apart from foods, iodized salt consumption is one of the most predictable ways to ensure ones daily iodine intake.Note that consuming excess salt can contribute to other health problems, such as high blood pressure. Salt in processed foods is not usually iodized.

Iodine is available in in supplement form, usually as potassium iodide or sodium iodide. Many multivitamin-mineral supplements contain iodine. Supplements made from kelp are available as well.

*DV = Daily Value. The FDA does not require food labels to list iodine content unless a food has been fortified with this nutrient.Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Can Iodine Be Harmful?

Like many nutrients, it is possible to consume too much iodine, especially with excess consumption of high-iodine foods and supplements, such as those made from kelp. As with insufficient iodine, excess iodine can cause health problems, including goiter. The upper limits for iodine are listed below. They do not apply to people taking iodine for medical reasons under a doctors supervision.See your doctor for potential interactions with medications you are taking, including those for an overactive thyroid and high blood pressure, as well as lithium, which itself can reduce thyroid function.

Note that footnotes for this new section are not provided. Sourcesareinstead linked from the text.

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CALCIUMis naturally widespread in the plant kingdom, and so our calcium needs can be met with whole plant foods (and, optionally, calcium-fortified foods). Adults need about 1,000 milligrams per day, though the amount depends on ones stage in the lifecycle(15). We recommend choosing several calcium-rich foods in each food group each day. Plants rich with calcium include leafy green vegetables, beans, sesame seeds, figs, beans, and almonds.

Note: Calcium content varies depending on variety, brand, and origin.

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IRONis a mineral used by the body to carry oxygen from our lungs to the rest of the body, among other functions. When onedoes not get enough iron, it can lead to fatigue, cognitive impairment, and other health problems. While the NIH does not listvegans as one of the groupsat risk for iron deficiency in its dietary supplement fact sheet on iron, many vegans may naturally fall into one of thegroups that are at risk, includingpregnant women, infants and children. Its a good idea to be aware of maintaining an iron intake generally suited to your age and activity level.

The Recommended Dietary Allowance (RDA) for iron is as follows(17):

*This value is an Adequate Intake (AI) value. AI is used when there is not enough information known to set a Recommended Dietary Allowance (RDA).

Iron can be found in many plant foods, particularly beans, including:

While the form of iron found in plants (non-heme) is absorbed differently than the majority of iron occurring in animal tissues(heme), vegans intakes can be as high or higher than non-vegans. That said, thougha separate Recommended Daily Allowance has not been set for vegans and no long term studies to date have concluded that vegans mayrequirea higher RDA for iron than non-vegans, a variety of studies have suggested that, to compensate for absorption differences, vegans may want to double the RDA for iron intake while still being careful to avoid the upper limit of 45mg/day for males and females 14 and older (40mgfor ages 13 and under). It is widely recommended that athletes increase their iron intake to counter the effects of increased activity(18), still being mindful of the upper limit, as too much iron consumption can also be unhealthy.

Statements regarding apossible higher iron requirement for vegans tend to focus on increasing iron-rich food intake. However, iron intakecan also be improved by avoiding foods that inhibit iron absorption and through thoughtful food preparation.For example, iron absorption is inhibited when calcium supplements, coffee, and black and green tea are consumed along withfoods containing iron. To increase non-heme iron absorption at meals, prepare high-ironfoods like beans with foods high in vitamin C, such as citrus fruits, bell peppers, and green leafy vegetables(17). Cooking meals containing more acidic foods (e.g., tomatoes) in a cast iron skillet can also improve the iron content of that meal(19).

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PROTEINcontributes to healthy muscles and bones, tissue repair, a healthy immune system, and more(20). Because 10-20% of calories in most plant foods (legumes, vegetables, and grains especially) are from protein(21), and humans need only about 10-15% of their calories from protein, requirements are easily met with a diet consisting of a variety of whole plant foods.Despite a common myth, it is not necessary to complement plant proteins at a meal. The human body stores amino acids, the building blocks of protein, so that complete proteins can be manufactured in the body over time(22).

It is not necessary to complement plant proteins at a meal.

The RDA for protein is dependent upon a persons age and sex. Pregnancy, activity level, and health status also affect your needs(23). However, to get a general sense of what your daily protein intake should be in grams, take your weight in pounds and multiply it by 0.36. For example, a 150-pound (68kg) adult would want to consume about 55 grams of protein per day.

The following sample meal plan easily surpasses that target, at 77 grams of protein:

Breakfast1 1/2cups oatmeal (9g) toppedwith cinnamon and1 oz walnuts (4g)1 small banana (1g)

Lunch11/2 cups of three-bean chili (16g)1 piece jalapeo cornbread with maple butter spread (2g)2 cups southwestern vegetable salad (4g)

Dinner2 cups stir-fried sweet potato, onion, bok choy, and broccoli (5g)4 oz sesame orange baked tofu (7g)2 cups brown rice (9g)

Snacks2 tbsp peanut butter (8g) on whole grain crackers (3g) and fruit (1g)2 oz trail mix (8g)

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Vegan diets are 100% cholesterol-free and this is 100% fine. There is no RDA for cholesterol because it is not an essential nutrient. The body (specifically the liver) manufactures all the cholesterol a person needs to be healthy(25).

There are numerous healthy grain alternatives for vegans with a wheat allergy or gluten intolerance. In fact, many grains are nutritionally superior to wheat, including millet. Quinoa, a seed, is also an excellent grain alternative. Products that were once only available in wheat varieties (e.g., bread and crackers) are now available wheat- and gluten-free. A soy allergy is very workable, as soybeans are just one food. Soy-based meat analogs can be replaced with nut- or wheat-based varieties (such as seitan). Nut allergies are usually isolated; few people are allergic to all nuts and seeds. Testing can determine which nuts and seeds are safe. Substitutions usually work well in recipes and in foods such as granola, trail mix, and nut/seed butters.

Many new vegans enjoy soy products that mimic the flavors and textures of meat and dairy products. Is it possible to consume too much soy? Yes, it is, just as its possible to eat too much of many kinds of foods.

Eating too many processed soy products means that other foods are being displaced, which throws off a healthful balance of foods. A reasonable daily limit of processed soy products is two servings per day. Soy products are healthiest when they are fermented or otherwise minimally processed. Examples include edamame, miso, tempeh, tofu, and fortified soymilk made from whole organic soybeans.

Sometimes when we make positive changes to our dietsuch as eliminating animal products or replacing processed junk food with whole plant foodswe may encounter some temporary bodily complaints, including cravings, fatigue, or digestive discomfort. These are not uncommon during a major dietary transition, especially if fiber intake increases dramatically in a short period of time. If symptoms continue for more than two to three days, you may want to see a doctor to rule out coincidental health conditions.

Healthful vegan diets tend to be big on volume.

Sometimes a well-intentioned change to eating vegan can backfire when the diet is not properly balanced. One common mistake when transitioning to a vegan diet is eating too few calories. Healthful vegan diets tend to be big on volumeyour plate should be overflowing with fresh food, especially when you include lots of raw vegetables. If you continue eating only the same volume of food as before, you might not get enough calories, leaving you tired, hungry, and irritable.

Another common mistake is simply replacing meat with meat analogs, dairy products with soy-based alternatives, and regular sweets with vegan sweets. Going heavy on these items and light on the vegetables, fruits, and whole grains is not a healthful approach. To learn how to best reap the benefits of a healthful vegan diet, sign up for a vegan nutrition or cooking class, or pick up a reliable book on vegan nutrition, such as Becoming Vegan, by Brenda Davis and Vesanto Melina.

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Demystifying Vegan Nutrition The International Vegan …

Easy Guide to the Vegan Ketogenic Diet for 2018 | Get Started!

Nov, 13th 2018 12:48 am, Article Recommended by Dr. J. Smith

Veganism is a growing ideology based on the premise that all sentient beings should be respected, and that the consumption of animal products of any kind is an unethical practice that breaches this premise.

With the indefensible atrocities committed against animals in the meat & dairy industry, its easy to see why people feel so strongly about supporting the Vegan movement. A Vegan Ketogenic diet would appear to be the ultimate diet in terms of ethical consumption and fat loss, but meeting in the middle is not without compromise.

In contrast to the traditional Ketogenic diet that is based on the heavy consumption of animal fats, it would appear that the Vegan diet and Ketogenic diet are two opposite sides of a coin. A typical Vegan diet is structured based on a high carb-to-fat macronutrient ratio, while the Ketogenic diet requires a high fat-to-carb macronutrient ratio. Depending on which side youre on, youre probably armed with a study supporting your argument while debunking the other.

Garlic & Herb Marinated Tofu w/Olive & Lemon Juice over Lettuce & Frech Cucumber (Instagram @moderntipton)

But could there actually be overlap? Could you enjoy the fat-burning benefits of nutritional ketosis while abiding by the ethical principles of Veganism? Is there such a thing as a Vegan Ketogenic Diet? The answer is of course, yes! The macronutrient ratio of the Ketogenic Diet is non-negotiable, therefore most of your calories should come from fat, with very few soluble carbohydrates (typically no more than 20 grams daily). The consumption of animal products with Veganism is non-negotiable, therefore all meat and dairy should be excluded. As difficult to fathom it may be, there are plenty of options.

When building your meals for the day, remember your carb limit. For most people, 20 grams of carbohydrates is the ceiling for remaining in nutritional ketosis. For beginners, I recommend that you weigh your food and use the charts Ive provided so that you can accurately track whether or not youre hitting your macronutrient goals for the day. You should definitely equip yourself with a digital scale, like the Ozeri Pronto Digital Multifunction Kitchen and Food Scale. If youve been criticizing the Ketogenic diet on the grounds of unethical practices through the consumption of animal products, hopefully youre now convinced that this is more than just a meat eaters diet for rapid weight loss.

Excerpt from:
Easy Guide to the Vegan Ketogenic Diet for 2018 | Get Started!

Alicia Silverstone says son ‘never’ takes medicine, credits …

Nov, 13th 2018 12:47 am, Article Recommended by Dr. J. Smith

Alicia Silverstone says her 7-year-old son has a vegan lifestyle to thank for never being sick.(Photo: Kevin Winter, Getty Images)

Alicia Silverstone says aside from a sniffle or a runny nose, her 7-year-old son, Bear, is never sick.

No late-night drugstore runs or trips to the pharmacy for her ever.

Silverstonecredits their vegan lifestyle.

“Hes never had to take medicine in his life,” the “Clueless” star told Page Six. He’s never even missed school, she said. “Two times in his life has he been like ‘Mommy I dont feel good,’and it was only for a few hours and he was back running around.”

Silverstone, 42,has been vegan now for 20 years, even before Bear was born.

I remember when I would go on David Letterman and go on Jay Leno and theyd be like Vegan?Whats a vegan? And they would just make a whole fun riff on it because it was like I was an alien, no one was talking about being vegan on television.”

Since then, she’s written a cookbook,The Kind Diet, and lifestyle book, “The Kind Mama.”

Silverstone said “The Kind Diet” featuresher mom’s granola and sheloves it too much. She’ll make a batch and take it to the house of her ex-husbandChristopher Jarecki.

I cant keep it in the house. I let Christopherhave it at his house. Ill make it and then give it to him because if its in the house, I cant stop eating it.

Silverstone and Jarecki divorced in May after almost 13 years of marriage.

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Alicia Silverstone says son ‘never’ takes medicine, credits …

Vegetarian Diets and Blood Pressure: A Meta-analysis …

Nov, 13th 2018 12:45 am, Article Recommended by Dr. J. Smith

Importance Previous studies have suggested an association between vegetarian diets and lower blood pressure (BP), but the relationship is not well established.

Objective To conduct a systematic review and meta-analysis of controlled clinical trials and observational studies that have examined the association between vegetarian diets and BP.

Data Sources MEDLINE and Web of Science were searched for articles published in English from 1946 to October 2013 and from 1900 to November 2013, respectively.

Study Selection All studies met the inclusion criteria of the use of (1) participants older than 20 years, (2) vegetarian diets as an exposure or intervention, (3) mean difference in BP as an outcome, and (4) a controlled trial or observational study design. In addition, none met the exclusion criteria of (1) use of twin participants, (2) use of multiple interventions, (3) reporting only categorical BP data, or (4) reliance on case series or case reports.

Data Extraction and Synthesis Data collected included study design, baseline characteristics of the study population, dietary data, and outcomes. The data were pooled using a random-effects model.

Main Outcomes and Measures Net differences in systolic and diastolic BP associated with the consumption of vegetarian diets were assessed.

Results Of the 258 studies identified, 7 clinical trials and 32 observational studies met the inclusion criteria. In the 7 controlled trials (a total of 311 participants; mean age, 44.5 years), consumption of vegetarian diets was associated with a reduction in mean systolic BP (4.8 mm Hg; 95% CI, 6.6 to 3.1; P<.001 i2="0;" p=".45" for heterogeneity and diastolic bp mm hg ci to compared with the consumption of omnivorous diets. in observational studies total participants mean age years vegetarian diets was associated lower systolic>

Conclusions and Relevance Consumption of vegetarian diets is associated with lower BP. Such diets could be a useful nonpharmacologic means for reducing BP.

The relationship between blood pressure (BP) and cardiovascular disease risk is continuous, consistent, and independent of other risk factors.1 According to Lewington et al,2 in individuals aged 40 to 70 years, each increment of 20 mm Hg in systolic BP or 10 mm Hg in diastolic BP is associated with more than twice the risk of cardiovascular disease across the BP range from 115/75 to 185/115 mm Hg.

A substantial body of evidence supports the role of modifiable factors, including diet, body weight, physical activity, and alcohol intake, in the risk of developing hypertension.3 Dietary modifications have been shown3 to be particularly effective in preventing and managing hypertension.

Vegetarian diets are defined as dietary patterns that exclude or rarely include meats; some vegetarian diets include dairy products, eggs, and fish. All vegetarian diets emphasize foods of plant origin, particularly vegetables, grains, legumes, and fruits. In observational studies,4,5 consumption of vegetarian diets is associated with a lower prevalence of hypertension. Although some randomized clinical trials6,7 have found that adoption of a vegetarian diet reduces BP, others8,9 have not yielded similar results. To our knowledge, the available evidence regarding the association between vegetarian diets and BP has not been subjected to meta-analysis. To clarify the nature of this association and provide a valid estimate of the effect size regarding the effects of consumption of vegetarian diets on BP, both of which could prove useful in formulating dietary guidance, we performed a meta-analysis of studies that had examined associations between vegetarian diets and BP.

Data Sources and Search Strategy

The electronic search strategy is shown in the Supplement (eTable 1). MEDLINE and Web of Science were searched for articles published in English from January 1, 1946, to November 7, 2013, and from January 1, 1900, to November 7, 2013, respectively, containing 1 or more of the keywords or phrases for vegetarian diets (plant-based diet or diet, vegetarian or vegetarian diets or vegetarianism or diets, vegan or vegan diets) and for blood pressure (blood pressure or hypertension). The reference lists of the retrieved articles were subsequently reviewed for identification of additional articles. If necessary, the relevant authors were contacted by the investigators to acquire missing information (Figure 1).

Two reviewers (Y.Y. and M.T.) independently scanned the retrieved abstracts to identify studies that met the following inclusion criteria: (1) use of a sample of participants older than 20 years; (2) an intervention or exposure consisting of a vegetarian diet, defined as a diet generally excluding or rarely including meats; these may include semivegetarian diets, defined as rarely including meat; vegan diets, defined as omitting all animal products; or vegetarian diets that include some animal products as indicated by the terms lacto (dairy products), ovo (eggs), or pesco (fish); (3) collection of sufficient data to allow calculation of mean differences in systolic/diastolic BP between individuals consuming a vegetarian diet and those consuming a referent or control diet; and (4) use of a controlled trial or observational study design. The exclusion criteria were (1) use of a sample consisting of twins; (2) use of multiple interventions (ie, use of lifestyle interventions in addition to dietary interventions); (3) reporting only categorical BP data; or (4) reliance on case series or case reports.

Data Extraction and Quality Assessment

For each study, data regarding systolic and diastolic BP and variance measures; study methodology and sample size; baseline characteristics of the study population, including mean age, sex (proportion of men), BP, antihypertensive medication use, body mass index (BMI) (calculated as weight in kilograms divided by height in meters squared), alcohol intake, and dietary data (including type of diets examined and duration of their consumption); and outcomes, including adjustment factors used for each analytic model, BP measurements, and dietary measurements, were extracted. Mean values for baseline age, proportion of men, systolic and diastolic BP, BMI, and alcohol intake were calculated.

Data Synthesis and Analysis

Mean differences in systolic and diastolic BP between groups consuming vegetarian or comparison diets were calculated. The pooled SE for the net difference in BP associated with the consumption of a vegetarian diet was obtained or, when not given, estimated using the method of Follmann et al,10 assuming a correlation of 0.50 between the baseline and final BP values (parallel design) or between the BP values during the intervention and control periods (crossover design). For studies comparing more than 1 exposure group or treatment arm, such as those comparing vegan and lacto-ovo-vegetarian groups, a pooled effect was calculated for each study using a random-effects model and then used to conduct the overall calculation.

Estimates of net change in BP associated with the consumption of vegetarian diets were combined using a random-effects model, which assigns a weight to each study on the basis of an individual studys inverse variance. Overall estimates were derived for controlled trials and observational studies separately, using the study as the unit of analysis. Estimates of BP differences were reported within 95% CIs. Differences were considered significant at 2-sided P<.05.>

Stratified analyses by mean age, sex, BMI, diet type, sample size, duration of vegetarian diet consumption, antihypertensive medication use, baseline hypertensive status, and location (country) were performed separately for controlled trials and observational studies. As a sensitivity analysis, we conducted a one-study-removed analysis to assess the effect of each study on the combined effect. Calculation of I2 and meta-regression was performed with subgroups, using the study as the unit of analysis to assess heterogeneity among studies.11

Funnel plots were developed and examined to identify publication bias, and the Egger test was performed to assess the relationship between sample size and effect size. The trim-and-fill method was used to adjust for publication bias. The trim-and-fill method determines where missing studies are likely to fall, adds them to the analysis, and then recomputes the combined effect. These analyses were conducted separately for controlled trials and observational studies. All analyses were performed using Comprehensive Meta-analysis, version 2, software (Biostat).

The search of the MEDLINE and Web of Science databases led to the retrieval of 258 studies. Of these, 7 clinical trials and 32 observational studies met the inclusion criteria (Figure 1).

Study Characteristics and Quality

Seven clinical trials were identified (Table 1).6-8,12-15 The 7 trials included a total of 311 participants (median sample size, 38; range, 11-113), with a mean age of 44.5 years (range, 38.0-54.3 years). All were open (nonmasked) controlled trials conducted for 6 or more weeks (mean, 15.7 weeks). Of these, 6 were randomized clinical trials.6-8,13-15 As shown in Table 1, several participants in 1 clinical trial13 used antihypertensive medication. All except 1 study15 provided foods to the participants. Vegan diets were examined in 2 trials,12,13 a lacto-vegetarian diet in 1,15 and lacto-ovo-vegetarian diets in 4.6-8,14 Four studies12-15 used parallel designs, and 3 trials6-8 used crossover designs. All studies6-8,12-15 reported repeated BP measurements. Adjustments for potential confounders for each trial are shown in the Supplement (eTable 2).

Thirty-two observational studies were identified (Table 2).16-47 These studies included 21604 participants (median sample size, 152; range, 20-9242) with a mean age of 46.6 years (range, 28.8-68.4 years). Each of the 32 observational studies used cross-sectional designs. As shown in Table 2, several participants in 5 observational studies17,28,32,38,40 used antihypertensive medication. Because pooled effects were not reported, male and female subgroups (10 studies)24,25,32,33,35,36,41,44-46 and racial subgroups (1 study)40 were included in the subgroup analyses (Table 2). In 22 of these studies, participants had been following vegetarian diets for more than 1 year.16-20,22-24,26-31,33,37,39-43,45 Five studies focused on vegan diets,23,27,31,39,41 2 on lacto-vegetarian diets,18,24 10 on lacto-ovo-vegetarian diets,16,19,20,22,26,29,37,43,44,47 and 15 on mixed diet types (vegan, lacto, lacto-ovo, pesco, and/or semivegetarian).17,21,25,28,30,32-36,38,40,42,45,46 In 20 studies, diets were assessed by using questionnaires, typically food frequency questionnaires17,29,32,34,35,38,40 or 24-hour diet recalls.16,20,22,25,27,31,33,37,39,41,42,44,45 Interviews or self-report were used in 7 studies,18,19,24,28,36,43,47 and weighing methods were used for 1 study21; the means of dietary assessment were not reported in 4 studies.23,26,30,46 Of the 32 observational studies, 12 conducted repeated measurements of BP.16-18,24,27,28,31,34,35,38,40,44 The adjusted factors in each study are shown in the Supplement (eTable 2).

Pooled Effects of Vegetarian Diets on BP

In the clinical trials, consumption of vegetarian diets was associated with a mean reduction in systolic BP (4.8 mm Hg; 95% CI, 6.6 to 3.1; P<.001 i2="0;" p=".45" for heterogeneity and diastolic bp mm hg ci to compared with the consumption of omnivorous diets>

In the observational studies, consumption of vegetarian diets was associated with lower mean systolic BP (6.9 mm Hg; 95% CI, 9.1 to 4.7; P<.001 i2="91.4;" p for heterogeneity and diastolic bp mm hg ci to compared with consumption of omnivorous diets figure>

In the meta-regression investigating the sources of heterogeneity in the observational trials, the potential sources were sex (proportion of men) ( coefficient, 0.03; P<.001 baseline systolic bp p=".003)," diastolic sample size and bmi these factors were not significant in the meta-regression of clinical trials shown results suggest that association between vegetarian diets lower adults is stronger among men those with higher bmi. also studies smaller sizes.>

Pooled changes in BP associated with consumption of vegetarian diets in planned strata are summarized in the Supplement (eTables 3 and 4). In the clinical trials, no heterogeneity was found in any subgroup and the estimated effect sizes were very similar.

For observational studies, subgrouping reduced heterogeneity in most cases, and vegetarian diets were associated with lower BP regardless of subgroup, although effect sizes were attenuated in some groups. Lower systolic BP values were reported in the predominantly (50%-99%) male subgroups compared with the 100% female subgroups. Lower systolic and diastolic BP were found in both BMI subgroups (

In the one-study-removed analysis, results were largely unchanged, with BP differences between the vegetarian and comparison groups ranging from 5.3 to 3.5 mm Hg for systolic BP and 2.9 to 1.8 mm Hg for diastolic BP in clinical trials (all results, P<.05 and from to mm hg for systolic bp diastolic observational studies results p>

For clinical trials, visual examination of the funnel plot revealed that smaller trials that reported small reductions in systolic BP were possibly overrepresented (Figure 5A). In the absence of publication bias, study results would be symmetrically represented about the mean effect size; our findings suggest that a few studies were missing in the bottom left side. This visual impression was confirmed by the Egger test (P=.04). The results of use of the trim-and-fill method suggest that 3 trials might have been missing such that their addition would change the overall effect on systolic BP to 5.2 mm Hg (95% CI, 6.9 to 3.5).

For observational studies, visual examination of the funnel plot revealed that larger trials that reported generous reductions in systolic BP were possibly overrepresented. Our findings suggest that a few studies were missing in the middle right side (Figure 5B). This visual impression was confirmed by the Egger test (P<.001 the results of trim-and-fill method suggest that no study was missing.>

This meta-analysis of 7 controlled trials and 32 observational studies indicates that consumption of vegetarian diets is associated with lower BP compared with consumption of omnivorous diets. The meta-analysis indicates an overall difference in systolic BP of 4.8 mm Hg in controlled trials and 6.9 mm Hg in observational studies. For diastolic BP, the differences were 2.2 mm Hg in controlled trials and 4.7 mm Hg in observational studies. These effect sizes are similar to those observed with commonly recommended lifestyle modifications, such as adoption of a low-sodium diet48 or a weight reduction of 5 kg,49 and are approximately half the magnitude of those observed with pharmaceutical therapy, such as administration of angiotensin-converting enzyme inhibitors to individuals with hypertension.50 According to Whelton et al,51 a reduction in systolic BP of 5 mm Hg would be expected to result in a 7%, 9%, and 14% overall reduction in mortality due to all causes, coronary heart disease, and stroke, respectively.

The findings of the present study are consistent with those of a previous review of observational studies.5 They also accord with those of the Dietary Approaches to Stop Hypertension study,52,53 which was based on the observation that consumption of vegetarian diets was associated with a reduced risk of hypertension and found that a diet rich in vegetables and fruits, along with other dietary changes, reduced systolic BP and diastolic BP.

Specific diet and lifestyle factors are known to influence BP. Obesity, excessive sodium intake, and excessive alcohol use are associated with increased BP and risk of hypertension; potassium intake and physical activity are associated with lower BP.54,55 In addition, intake of unsaturated fat, protein, magnesium, and dietary fiber may be associated with differences in BP.5 The details provided in the studies included in the present review were insufficient to justify subgroup analyses that might have investigated the influence of these factors on the observed BP differences. Nonetheless, the following factors merit consideration as possible explanations for the observed associations. First, compared with omnivores, vegetarians typically have lower BMIs and a lower risk of obesity, which is mainly attributable to the lower energy density of the diet that results from higher fiber content and lower fat content.56 Weight differences do not fully explain the observed BP differences, however, because studies controlling for body weight have demonstrated a BP-lowering effect of vegetarian diets.6 Second, potassium is abundant in vegetarian diets.57 Meta-analyses58,59 of randomized clinical trials have reported that potassium supplementation decreases BP. It is hypothesized that a high potassium intake increases vasodilation and glomerular filtration rate while decreasing renin level, renal sodium reabsorption, reactive oxygen species production, and platelet aggregation.60 Third, some reports61 have suggested that vegetarian diets may be lower in sodium; however, others57 have shown no clear differences in sodium intake between nonvegetarians and vegetarians. Fourth, some studies32,36,37,41 have reported that alcohol consumption is lower in vegetarian populations compared with the general population. However, of the 7 clinical trials included in our study, 5 were limited to participants with no more than modest alcohol consumption; their results are unlikely to be substantially affected by alcohol intake. Vegetarian diets are often proportionately lower in saturated fatty acids and richer in polyunsaturated fatty acids compared with omnivorous diets; both of these dietary characteristics are associated with lower BP.5,62,63 Consumption of vegetarian diets has also been associated with reduced blood viscosity, which may affect BP.64 The consumption of vegetable protein has been shown to be inversely associated to BP.65

The present meta-analysis has several strengths. First, the available clinical trials and observational studies provided a reasonably large overall sample size that fosters confidence in the findings as well as permitting subgroup analyses in specific population groups. Second, its focus on dietary patterns rather than on the use of dietary supplements or artificial dietary manipulations makes the findings easily applicable to general or clinical populations.

This review also has several limitations. First, although no heterogeneity existed among the controlled trials, heterogeneity was high among the observational studies. Meta-regression and subgroup analyses showed that sex, baseline BP, sample size, and BMI may be key reasons for this heterogeneity. Nonetheless, lower BP was evident in all subgroups, although the differences were not significant for some subgroups. Second, this meta-analysis carried forward design limitations of the included studies. Most notable in this regard are small sample sizes and the fact that all observational studies used cross-sectional rather than prospective designs; however, the latter limitation is partially compensated for by the inclusion of several randomized clinical trials. Third, some of the observational studies did not adjust for lifestyle factors, such as alcohol intake or physical activity level. Finally, foods that make up vegetarian diets and the nutrient composition of the diets differ from person to person and from country to country. Further studies are needed to explore the relationships between specific foods and nutrients and BP. Nevertheless, the results of the meta-analysis of the controlled trials suggest a robust relationship between consumption of vegetarian diets and lower BP.

Consumption of vegetarian diets is associated with lower BP. Further studies are required to clarify which types of vegetarian diets are most strongly associated with lower BP. Research into the implementation of such diets, either as public health initiatives aiming at prevention of hypertension or in clinical settings, would also be of great potential value.

Accepted for Publication: December 8, 2013.

Corresponding Author: Yoko Yokoyama, PhD, MPH, Department of Preventive Medicine and Epidemiologic Informatics, National Cerebral and Cardiovascular Center, 5-7-1 Fujishirodai, Suita-city, Osaka 565-8565, Japan (yyokoyama-kyt@umin.ac.jp).

Published Online: February 24, 2014. doi:10.1001/jamainternmed.2013.14547.

Author Contributions: Dr Yokoyama had full access to all the data in the study and takes responsibility for the integrity of the data and the accuracy of the data analysis.

Study concept and design: Yokoyama, Nishimura, Barnard, Okamura, Miyamoto.

Acquisition of data: Yokoyama.

Analysis and interpretation of data: Yokoyama, Nishimura, Barnard, Takegami, Watanabe, Sekikawa.

Drafting of the manuscript: Yokoyama, Nishimura, Barnard, Miyamoto.

Critical revision of the manuscript for important intellectual content: All authors.

Statistical analysis: Yokoyama, Nishimura.

Obtained funding: Yokoyama.

Administrative, technical, or material support: Yokoyama, Takegami, Miyamoto.

Study supervision: All authors.

Conflict of Interest Disclosures: None reported.

Funding/Support: Financial support for this study was provided by a grant-in-aid for Japan Society for the Promotion of Science Fellows grant 23-10883.

Role of the Sponsor: The funding source had no role in the design and conduct of the study; collection, management, analysis, and interpretation of the data; preparation, review, or approval of the manuscript; and decision to submit the manuscript for publication.

Additional Contributions: Richard Holubkov, PhD, Division of Critical Care, Department of Pediatrics, University of Utah School of Medicine, provided statistical advice, and T. Colin Campbell, PhD, Nutritional Biochemistry, Division of Nutritional Sciences, Cornell University, provided conceptual advice. Dr Holubkov received compensation for his assistance.

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Vegetarian Diets and Blood Pressure: A Meta-analysis …

Vegetarian Diets and Digestion | Healthfully

Nov, 13th 2018 12:45 am, Article Recommended by Dr. J. Smith

Vegetarian diets are becoming more and more popular, as the health benefits are sought more and more. There are several different types of vegetarians, such as vegans, who do not eat meat, eggs or dairy, and lacto-vegetarians, who avoid meat, fish, poultry and eggs, but eat dairy. The common thread in all types of vegetarian diets is the avoidance of meat such as chicken, beef and pork.

According to MedlinePlus.com, vegetarian diets consist primarily of fruits, vegetables and whole grains such as whole wheat bread and brown rice. Lentils, beans, nuts and seeds make up the protein-rich portion of the vegetarian diet. Additionally, meat substitutes such as tofu, textured vegetable protein and soy burgers are also allowed.

Digestion is the process of breaking down foods and getting nutrients from them. Meats are naturally free of carbohydrates, containing only protein and fat. According to Pediatrician Dr. Bill Sears, it takes the human body the very longest time to digest fats, which are found in oils, butter, steak and bacon. It can take up to four hours or more to digest a high-fat food, according to Sears. Next to fat, protein takes the longest time to digest. Foods that take a long time to digest cause a full feeling, yet can also lead to constipation.

According to Sears, carbohydrates such as bread, rice and pasta are digested quickly by the human body. He says carbohydrates can be fully broken down and digested within a few hours after being consumed. Because the majority of the vegetarian diet comes from carbohydrates, vegetarian meals are often digested quickly.

Vegetarian diets are often rich in dietary fiber. The Harvard School of Public Health describes fiber as an indigestible type of carbohydrate that adds bulk weight to the stool, causing regular bowel movements. Fiber also provides many health benefits such as lowering diabetes and diverticulitis risks. According to the Harvard School of Public Health, whole grains, beans, nuts, seeds and lentils are all high in fiber. Fruits and vegetables contain fiber too, while meat and dairy contain none. Fiber in the vegetarian diet helps to regulate digestion so that things dont move too fast or too through the body.

There are two types of fiber, soluble and insoluble. Soluble fiber dissolves with water in the gut, while insoluble fiber adds weight to the stool and is simply excreted. Eating a diet high in fiber can help improve digestion and prevent constipation, but it can also lead to digestion problems if a person is not used to eating fiber. The Harvard School of Public Health recommends drinking plenty of water throughout the day to help soluble fiber dissolve and to prevent stomach cramping.

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Vegetarian Diets and Digestion | Healthfully

57 Health Benefits of Going Vegan | NursingDegree.net

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America. Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients.

Nutrition

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

Disease Prevention

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.

Physical Benefits

In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic.

Too Much in the American Diet

The typical American diet not only consists of too much food, it also relies on too much of unnecessary food products or toxins. The following list explains how a vegan diet can eliminate these problems.

Other Benefits

In addition to the health benefits above, following a vegan lifestyle and diet also provides these benefits as well. From helping the environment to avoiding serious bacterial infections, learn other benefits to eating the vegan way below.

Healthy Eating

A vegan diet can be a much healthier way to eat. Find out how to combine the vegan diet with other ways of eating for an even more healthy way to go or discover ways to keep your vegan diet healthy but more convenient with the resources below.

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57 Health Benefits of Going Vegan | NursingDegree.net

Vegan Keto Diet: A Comprehensive Guide to the Lifestyle

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

So first let’s quickly recap what a ketogenic diet is. It’s a low-carb, high-fat diet regimen that offers a variety of health benefits, including weight loss. Its been in use for nearly a century and was initially used as a treatment for epilepsy.

The process causes your body to enter the metabolic state of ketosis. This occurs when ketones are used as the primary source of energy for your body and brain. You can trigger the state by eating foods that are high in fat, low in carbohydrates and have a sufficient amount of vegan protein. Eating this way changes how your body functions and uses energy. In addition to treating epilepsy and encouraging weight loss, its also been shown to reduce glucose levels and improve the bodys resistance to insulin.

Additional benefits of the diet include:

What Do You Eat on aNormal Keto Diet?

Meal planning when you are on a diet takes time, especially at the beginning, and it can be a bit challenging. This is especially true if you have other nutritional needs, such as choosing to eat only plant-based foods.

The primary foods you eat when you are following a ketogenic diet plan include fats and oils, protein, vegetables, dairy, nuts, and seeds. Its also recommended you drink a lot of water when following a specific way of eating.

For many, their primary sources of fats and proteins will come from animal sources. Organic, grass-fed meats are recommended in moderation, and fat consumption can include meats, nuts, and saturated and mono-saturated fats, such as butter, olive oil, and coconut oil. Full-fat dairy products are also recommended. Your focus is on consuming fat for your primary source of fuel, moderating protein intake, and avoiding carbohydrates as much as possible. We really get into this topic on a different article on our website.

The recommended macronutrient breakdown for someone following a keto diet plan is:

What Do You Eat on a Vegan Keto Diet?

So whats a vegan have to do if they want to follow a keto diet plan, but meat, poultry, and animal products are off the list of possible foods? As a vegan, it may seem daunting to go on a ketogenic vegan diet at first glance, but we want to tell you that it is possible.

For many of those who love to eat plant-based foods, carbohydrates act as a crutch. The diet can feel so restrictive, and its a relief to turn to foods that are high in carbs, such as fruits and wheat-based foods. Luckily, its possible to go on a keto vegan diet without relying on these foods to provide you with the needed calories.

The number one rule you need to follow if youre following a keto diet for vegans is to eat the necessary amount of protein and healthy fats to keep your body functioning correctly. However, since youre into plant-based foods, youll need to turn to non-animal fat sources, such as nuts, seeds, avocados, and coconut oil.

Vegan keto diet plan followers should also adjust their carb intake to about 50 grams per day, as opposed to the recommended 5 to 10%. If you find youre feeling healthy and energetic at 50 grams, you can slowly cut back to fewer until you see the minimum that works for you. Its a process and will take some time to get it just right for your specific body.

One of the toughest things about following a vegan keto diet plan is the amount of calculation youll need to do, especially when youre still getting used to the set meal plans. You need to make sure you are hitting all of your nutrient goals, or youre going to falter fast. Youll feel sluggish, will lack energy, and will realize that its tough to stick to an eating plan that makes you feel terrible. Since this process is more restrictive than the typical high-fat, low-carb lifestyle, youll need to pay special attention to your micronutrients and ensure you are getting enough iron.

It can get daunting to plan your meals around this selection of fats, and many people resort to eating mono-mealshandfuls of macadamia nuts or several whole avocados. This is perfectly fine if it suits your taste buds, but most people grow bored with this sort of vegan ketogenic diet menu.

One of the best tips for doing this is to incorporate your fats into vegan ketogenic diet plan-friendly dishes like salad. You can use oils as dressings for greens and other vegetables, which allows you to meet your fat intake goals without things getting boring or tasting bland.

Also, remember to season your food (check the ingredient list on seasonings though), which can add a lot of variety to the most basic dishes. Some people can eat roasted green beans and carrots every day of the week with different seasonings and never get bored!

It can get daunting planning your meals around this selection of fats and many people resort to eating mono-mealshandfuls of macadamia nuts or several whole avocados. This is perfectly fine if it suits your taste buds, but most people grow bored with this sort of vegan ketogenic diet menu.

One of the best tips for doing thisis to incorporate your fats into vegan ketogenic diet plan friendly dishes like salad. You can use oils as dressings for greens and other vegetables, which allows you to meet your fat intake goals without things getting boring or tasting bland. Also, remember to season your food (check the ingredient list on seasonings though!), which can add a lot of variety to the most basic dishes. There are people who can eat roasted green beans and carrots every day of the week with different seasonings and never get bored!

Vegan-FriendlySupplements

As can be imagined, keeping up with the necessary fat intake that keto requires without relying on animal products and fats can be quite challenging. Most practitioners use supplements to help them stay in ketosis, but the problem is that most of them aren’t vegan-friendly.

The most potent form of keto supplementation around is BHB salts. BHB is the precursor to ketones. Your body produces them naturally, but taking them from external sources can make a difference.

As can be imagined, keeping up with the necessary fat intake that keto requires without relying on animal products and fats can be quite challenging. Most practictioners use supplements to help them stay in ketosis, but the problem is that most of them aren’t vegan-friendly.

The most potent form of keto supplementation around is BHB salts. BHB is the precursor to ketones. Your body produces them naturally, but taking them from external sources can really make a difference.

The top-rated BHB supplement is Perfect Keto (read review), and it turns out that one of their flavors is vegan-friendly and one isn’t. The chocolate sea salt is the one you want to go for and luck is on your side because that’s the mostdelicious one!

In addition to the fats listed above, you should include vegan sources of protein, such as tofu and tempeh, into your diet in moderation. Ketogenic vegetables are also an essential part of this diet. Choose from:

If you were a vegan before adhering to the diet, youre likely used to the mindset that all vegetables are approved. Unfortunately, this isnt the case with this, and youll want to avoid potatoes, corn, peas, yucca, yams, parsnips, legumes, and beans when on a keto diet because they are higher in carbohydrates.

Non-oil sources of fat are also great for vegan keto dieters because they are especially good for snacking. Try munching on almonds, cashews, pecans, pumpkin seeds, walnuts, coconut flakes, and hazelnuts. You can also sprinkle chia seeds into salads.

A vegan ketogenic diet is possible, but it takes planning and special attention to how it affects your body. Flexibility and a willingness to try new foods can go a long way when it comes to adjusting to vegan ketogenic diet foods. That is why some people do not bother making these meals themselves and would instead go to a different source.

So, if you are starting out in this kind of lifestyle and do not have the time to make these meals for yourself, then it’s probably best to go to an outside source and have it made for you. Many restaurant companies offer the service, and it can sometimes be a bit costly because preparing vegan keto meals takes more than just a sprinkle of salt.

If you know a friend that makes it or know anyone that does, then you’re in luck. But if you don’t, that’s fine. We’re putting together a vegan-friendly meal plan page and should have that up real soon. So please come back.

We have stated before that going on a full-blown ketogenic diet is a big challenge to most people, but going on that diet while being a vegan is a whole other story. It will be tough to keep up with the right macros when you have so many restrictions. But even after saying that, we still think it’s worth it. With all the benefits that the keto diet can provide, it shouldn’t be a question — it’s a definite yes for us.

So, there you have it. If you decide to go on the vegan ketogenic diet, you can always give it a fair shot. As long as you have discipline and you want to change your life, then you have nothing to worry about. It’s completely doable. Good luck!

Original post:
Vegan Keto Diet: A Comprehensive Guide to the Lifestyle

Vegan vs Vegetarian vs Plant-Based Diet

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Whats the difference? Which is best?

Vegan vs vegetarian vs plant based what do these diets have in common and how are they different? Whats important to know about each diet? These are the things Ill discuss here.

Lets start by defining what each diet is and then we can take a closer look at each one.

A vegetarian is someone who does not eat chicken, pig, cow, fish, turkey or any other type of animal. However, they do include the products produced by animals such as eggs and dairy.

A vegan does not eat any animal or anything that comes from an animal so eggs, dairy and often honey are excluded.

Someone who eats a plant based diet may be a vegetarian or vegan or they may not be. A whole food plant based diet is based on a majority of whole plant foods but may include a very small amount of meat, fish or eggs.

Heres the deal. The words vegan and vegetarian are often thought to mean healthy eating. But thats NOT always the case. The truth is you can be a very unhealthy vegan or vegetarian, equally as much as you can be an unhealthy omnivore.

For me, the very definition of a whole food plant based diet is HEALTH. Because of its emphasis on WHOLE (unprocessed) foods, it is a diet that you can be sure is healthy IF you follow it. It is more than just a label, its a way of eating that provides your body everything it needs for optimal health.

Let me try to drive this point home with a few examples.

A vegetarian meal could be this:

A vegan meal might be this:

Many (not all or probably not even most) vegetarians and vegans do live on foods like these. They might fall under the labels vegan and vegetarian, but they do not contribute to good health. If your vegetarian or vegan diet is based on processed, refined and fried foods with lots of cheese, butter and ice cream its NOT healthy!

So when someone asks, vegan vs vegetarian, which is better? The answer is possibly neither.

But a whole food plant based diet (whether vegan, vegetarian, or not) is by definition healthy. And thats why the focus of this whole website is the plant based diet. For optimal health go POSITIVELY plant based!!

So even if your diet contains a small amount of animal foods, it could very well be healthier than a vegetarian or vegan diet IF the majority of your calories (90+%) come from WHOLE plant foods, and the other 10% come from WHOLE animal sources and maybe a bit of refined treats.

So it isnt as simple as vegan vs vegetarian. WHAT you eat is so much more important than a label.

Important Note: Many choose a vegetarian or vegan diet for ethical, as opposed to health, reasons. This is a different issue than the comparison of these diets discussed here.

Read more:
Vegan vs Vegetarian vs Plant-Based Diet