This calculator is for informational purposes only. You should consult a health care provider before making any health decisions. 

Whether you’re hoping to maintain your current weight or lose or gain weight, knowing the amount of calories to consume each day is an important piece of information to have. Thankfully this handy calorie calculator is here to help.

Wondering, “How do I calculate my ideal calorie intake?” Lucky for you, there are loads of calorie calculators available online, most of which use one of several formulas that have been shown to be relatively accurate in predicting people’s calorie needs.

The beauty of these calculators is that they do the math for you. All you have to do is plug in information such as your height, gender and activity level, and you’ll be given unique daily calorie targets based on your goals.

(A calorie calculator can also be much more practical and accurate than a BMI chart.)

Calorie calculator: How many calories per day?

“How many calories should I eat a day?”

Accurately estimating the amount of calories someone requires each day is not the simplest thing to do, since calorie needs depend on a number of factors, including someone’s current weight, age, height, gender, level of physical activity, and if that person recently lost or gained weight.

This means that there isn’t a simple “one-size-all” calorie recommendation that can be used for all women and men of the same height (as you’ll often see when reading about calorie needs). In fact, even reliable calorie calculators are not 100 percent accurate, since each person’s body works somewhat differently when it comes to fat storage, muscle building and so on.

It’s essential to take into account both an individual’s body composition and lifestyle when determining energy (calorie) needs. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories that person requires.

Someone’s metabolic rate and energy expenditure are likely to decrease if she’s lost weight, which can make maintenance and further weight loss more difficult.

There are three different calorie numbers to keep in mind when using calorie counters: the amount you need to maintain your current weight, lose weight or gain weight. As you’d probably guess, gaining weight requires the most calories, while losing it requires the least.

Here are some terms to become familiar with when using calorie calculators:

• Basal metabolic rate (BMR), which is the amount of energy needed while resting in a temperate environment when the digestive system is inactive (after you’ve been fasting overnight). For most people, about 70 percent of total energy burned each day is attributed to their BMRs, which include all energy needs to fuel organs like the brain, muscles, liver, etc.
• Resting metabolic rate (RMR), which is similar to BMR. This is the number of calories you burn while you’re at complete rest.
• Total daily energy expenditure (TDEE), which takes into account the calorie needed to maintain all of your bodily functions, plus the amount of physical activity you do. This is what you can consider your “maintenance calorie target.” It’s the best number to use when dieting or trying to build muscle because it includes your RMR, non-exercise activity thermogenesis (NEAT), calories burned from exercise and the thermic effect of food.

It’s useful to know your RMR/BMR, but this leaves out the calories needed for physical activity. Physical activity accounts for about 20 percent of energy expenditure on average, while about 10 percent is used for the digestion of food (also known as thermogenesis).

Therefore, knowing your TDEE can be very helpful. Once you know this number, a basic recommendation is to either add 500 calories per day to gain weight gradually or subtract 500 calories per day to lose weight slowly.

4 proven formulas to estimate calorie needs

What’s the most accurate calorie calculator? There are four formulas that are most often used to estimate someone’s energy needs.

Here is a brief descriptions of each calorie calculator formula:

1. Mifflin-St. Jeor Calculator

This formula is generally considered the most accurate for calculating BMR, but it doesn’t take into account an individual’s lean body mass or physical activity level.

One study found that “the Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10 percent of that measured for obese and non obese individuals.”

2. Harris-Benedict Calculator

This was one of the earliest calorie equations to be used, first introduced in 1984. Since then it’s been updated to be more accurate, and it’s still used by organizations such as the World Health Organization.

However, some feel that the other calculators are still more accurate since they take into account information such as muscle mass.

3. Katch-McArdle Calculator

This equation calculates your resting daily energy expenditure (RDEE), which takes your metabolic rate and lean body mass into account. This makes it unique compared to both the Mifflin-St Jeor and Harris-Benedict equations.

Katch-McArdle is recommended most for people who are generally lean and know their body fat percentage.

4. Cunningham Calculator

This equation is used to calculate resting metabolic rate and has been found to yield acceptable estimates in muscular physique athletes. It’s recommended most for athletic and active adults.

How many daily calories to lose weight?

How many calories should you eat to lose weight? To lose weight, you need to consume fewer calories than you burn each day.

As mentioned above, you can roughly determine this number by taking your daily maintenance calories/TDEE number and subtracting 500. This is a common approach used in the “calories in, calories out” approach (CICO diet).

The amount left is your target calorie intake each day.

While it’s not a perfect formula, eating this amount can lead to slow weight loss, about 0.5 to 1.5 pounds per week on average.

Note that because your exercise level is factored in to your TDEE, you don’t need to further subtract calories burned by exercise.

When it comes to cutting calories in hopes of losing weight, it’s best not to go to extremes in terms of creating a very big calorie deficit. When you drastically cut your calorie intake you can initially lose some weight, but it’s a mix of muscle, fat and water/fluids that you’re losing, which isn’t necessarily beneficial.

The problem with losing muscle due to fad diets and extreme calorie deficits is that this decreases your metabolic rate — plus it can also interfere with athletic performance and general functionality.

On top of this, muscle mass is what gives your body an attractive appearance and healthy, toned look, so you don’t actually want to get rid of it in hopes of simply watching the number on the scale go down.

Hitting a weight loss plateau?

Is losing weight slowing your metabolism?

If you’ve recently dropped some weight and now notice that it’s getting more and more difficult to maintain your lower weight or to keep losing, know that this is a real phenomenon and that you’re not just imagining it.

Losing weight means that you’ll require fewer calories just to maintain your current weight, since your metabolism adjusts to weight loss by decreasing your calorie needs/metabolic rate. This is sometimes called being in “starvation mode.”

Being in a calorie deficit can also naturally lead to less desire for physical activity and may increase your appetite. All of these factors together mean that it can sometimes be hard to keep weight off.

How can you deal with this and prevent yourself from regaining the weight you’ve lost? Here are some strategies:

• Keep a daily journal of your meals/calorie consumption to get a good idea of what you’re actually consuming. You may not realize if you’re gradually starting to eat more, which can impact your results.
• Keep track of your workouts and physical activity, such as by using a fitness tracker band, so you can notice any changes in your routine. Tracking your steps taken can also indicate a slowdown in general non-exercise activity as opposed to more strenuous workouts. Less activity overall means that you’ll require fewer calories, so keep this in mind.
• Pay attention to other factors, such as stress and sleep. Both of these can cause changes to your metabolism, energy expenditure and appetite.
• Notice any changes in your macronutrient intake (protein, carbs and fats). Learn how to count macros. Eating a higher proportion of protein is known to help control hunger and support maintenance of muscle mass, while fiber is also beneficial for keeping you full. Try to emphasize both of these while cutting out added sugar, refined grains, unhealthy oils and processed/packaged foods.
• Try calorie-cycling or periodically doing “reverse dieting.” Because over time our bodies adapt to a lowered calorie level, it can give your metabolism a boost if you occasionally eat above your maintenance calories.
• Try not to lower your calorie intake by more than 500 calories below maintenance to prevent your metabolic rate from dipping too much.

How many calories to build muscle?

Both sufficient calories and protein are necessary to gain muscle.

Putting on muscle requires your body to receive adequate calories, which provide energy for protein synthesis. This means that being in a calorie deficit will make it hard to put on muscle mass.

Most people will need to eat at least their maintenance number of calories or more each day to gain muscle gradually, while also doing strength-training exercises.

You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between 200 to 500 daily calories.

Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily calorie intake. The key is to go slow, stay consistent with resistance training and to keep track of your progress.

This will let you know if it’s time to make changes, such as eating more or less.

For the best results in terms of improving your body composition, aim to eat a clean diet with foods like grass-fed meats, eggs, fish, quality protein powders, vegetables, nuts and seeds.

*While this calorie calculator provides an estimated caloric intake based on a number of factors, your nutritional needs may vary. Speak with a nutritionist or health care provider before you restrict your intake to ensure you’re choosing a diet that’s right for you.

The post Calorie Calculator: What Are Your Daily Caloric Needs? appeared first on Dr. Axe.

The animal-based diet is gaining attention as a dietary approach focused primarily on consuming animal products.

Advocates suggest it can lead to better health, improved energy levels and fewer digestive issues. However, with any diet, it’s important to weigh the benefits and risks to decide if it’s right for you.

This article will explore what an animal-based diet is, how it differs from the carnivore diet, how to follow it, its potential benefits and its downsides so you can make an informed decision.

What is an animal-based diet?

An animal-based diet emphasizes the consumption of animal-derived products, such as meat, organs, fish, eggs and dairy. It allows for a limited intake of plant foods, particularly those low in antinutrients like fruits, honey and some vegetables considered to be low in plant toxins.

This approach contrasts with more plant-heavy or plant-exclusive diets, as animal foods form the majority of calories and nutrients consumed.

The diet is centered around nutrient-dense, bioavailable sources of protein and fat. In particular, it prioritizes well-raised meat sources (grass-fed and pasture-raised/free-range) and prefers raw and unpasteurized dairy.

Proponents argue that the animal-based diet aligns more closely with ancestral eating patterns, and some claim it can address modern health problems, like metabolic disorders and gut issues.

The goal is to maximize nutrient intake from animal sources while minimizing potential inflammatory compounds found in some plant foods.

Animal-based vs. carnivore diet

The animal-based diet is often confused with the carnivore diet, but there are key differences:

• Animal-based diet: Includes mostly animal products but allows some plant-based foods, especially non-toxic ones, such as low-fructose fruits, honey and certain vegetables.
• Carnivore diet: A stricter version, this diet typically eliminates all plant foods and consists exclusively of meat, fish, eggs and other animal products.

While the carnivore diet focuses solely on animal sources, an animal-based diet is more flexible, offering a wider range of nutrients by incorporating some plant foods. This flexibility can make the animal-based diet easier to maintain over time.

Here’s more on how an animal-based diet differs from a carnivore diet in several key aspects:

1. Food variety: The carnivore diet strictly limits intake to animal products only, excluding all plant foods. In contrast, an animal-based diet allows for some plant foods, particularly fruits and certain vegetables.
2. Carbohydrate intake: A carnivore diet is essentially a zero-carb approach, while an animal-based diet may include some carbohydrates from fruits and honey.
3. Flexibility: An animal-based diet offers more flexibility and a wider range of food choices compared to the more restrictive carnivore diet.

How to follow

Following an animal-based diet involves understanding which foods are central to this eating pattern and which should be avoided or limited.

Foods to eat:

• Meat: Grass-fed beef, lamb, pork, chicken, turkey and game meats.
• Fish and seafood: Wild-caught fish like salmon, sardines and mackerel.
• Eggs: Free-range, organic eggs are encouraged.
• Dairy: Full-fat, unprocessed dairy products, such as cheese, butter and yogurt (for those who tolerate dairy).
• Fats: Animal fats like tallow, lard and ghee.
• Organ meats: Liver, heart, kidney and other nutrient-rich organ meats.
• Fruits: Low-antinutrient fruits like berries, bananas and avocado.
• Honey: In moderation, as a natural source of carbohydrates.
• Vegetables: Those considered low in plant toxins can be included.

Foods to avoid:

• Grains and legumes: Wheat, rice, oats, lentils and beans.
• Nuts and seeds
• Refined sugar and ultra-processed foods: Candy, baked goods and packaged snacks.
• Vegetable oils: Industrial oils like canola, soybean and sunflower oil.
• High-antinutrient vegetables: Vegetables high in antinutrients, such as spinach, kale and legumes, are often discouraged or limited.
• Highly processed plant foods: Soy-based products, artificial sweeteners and heavily processed vegan foods.

There is no specific way to follow the diet, but typically foods are categorized as either having a low, medium or high toxicity. An animal-based diet consists mostly of low-toxicity foods and some medium-toxicity foods and avoids highly toxic foods.

Low-toxicity foods:

• animal proteins from ruminant animals (cows, deer, sheep, goats, wild game) and organ meats
• free-range or corn- and soy-free eggs
• dairy, particularly raw dairy products, such as cheese, yogurt, kefir, cottage cheese, sour cream and whipping cream
• most fruits
• fats like butter, tallow, ghee, suet and lard
• natural sweeteners like raw honey, maple syrup and agave
• herbs and spices like salt, rosemary, basil, cilantro and thyme
• drinks like water, fresh fruit juice, bone broth and coconut water

Medium-toxicity foods:

• animal proteins from monogastric animals (pork, poultry) typically fed corn and soy and wild-caught fish
• fruits with oxalates like rhubarb and starfruit
• vegetables and grains, such as sauerkraut, pickles, sweet potatoes, yams, carrots, white rice and sourdough bread
• fats like dark chocolate and avocado, olive, coconut and palm oils
• herbs and spices like oregano, dill, mint, parsley, cinnamon and coconut aminos
• beverages like coffee and tea

High-toxicity foods (avoid):

• highly processed oils, such as canola, corn, soybean, rapeseed, cottonseed, safflower, peanut, rice bran and soy oils
• vegetables like kale, broccoli, cauliflower, Brussels sprouts, cabbage, horseradish, radishes, watercress, bok choy, cassava, beets, onions and garlic
• grains like wheat, corn, oats, millet, quinoa, brown rice, millet and amaranth
• nuts, such as almonds, walnuts, cashews, macadamia and Brazil nuts
• Seeds like chia, flax, sunflower, pumpkin, quinoa, hemp and sesame seeds
• legumes, such as peas, green beans, soybeans, kidney beans, lentils and peanuts
• nightshades, including tomatoes, white potatoes, eggplants, peppers, goji berries
• artificial sweeteners, such as sucralose, aspartame, stevia and monk fruit
• herbs and spices like turmeric, pepper, cardamom, cumin and corianders
• ultra-processed foods, including soda, pastries, chips, pretzels, pizza, cereal and candies

Potential benefits

Proponents of the animal-based diet highlight several health benefits. Here are some potential advantages:

1. Nutrient density

Animal products are rich in essential nutrients, like B vitamins, iron, zinc, omega-3 fatty acids and complete proteins. These nutrients also are usually more bioavailable than those found in plant foods.

2. Improved digestion

Many people report fewer digestive issues, such as bloating and gas, as they reduce or eliminate high-fiber plant foods that can irritate the gut.

3. Stable blood sugar levels

A diet high in protein and healthy fats can help stabilize blood sugar, potentially aiding in the management of conditions like type 2 diabetes.

4. Better satiety

The high protein and fat content in animal-based foods can lead to greater satiety, reducing overall calorie intake and aiding in weight management.

5. Enhanced muscle growth and recovery

Due to its high protein content, an animal-based diet can support muscle growth, repair and recovery after exercise.

6. Reduced inflammation

Some people report a decrease in inflammatory symptoms, especially those associated with autoimmune conditions, after cutting out certain plant foods.

Downsides (risks and side effects)

While there are potential benefits, an animal-based diet is not without its downsides:

1. Nutrient deficiencies

Restricting plant foods may lead to deficiencies in certain vitamins, minerals and fiber. For instance, by limiting plant foods, you may miss out on essential nutrients like vitamin C and certain antioxidants found in fruits and vegetables.

2. Increased cholesterol levels

Animal products are high in saturated fat, which could raise cholesterol levels in some individuals, potentially increasing the risk of heart disease.

3. Digestive issues

Some people may struggle with digesting large amounts of animal fat and protein, leading to constipation or other digestive discomforts.

4. Sustainability concerns

Eating primarily animal products can have environmental impacts, as meat production requires more resources compared to plant-based foods. Animal-based diets generally have a higher environmental footprint compared to plant-based diets.

5. Cost

High-quality animal products, such as grass-fed meats and wild-caught fish, can be expensive, making this diet cost-prohibitive for some.

6. Social challenges

Following a restrictive diet can make social situations and dining out more difficult.

Should you try it?

Deciding whether to try an animal-based diet depends on various factors, including your health status, nutritional needs, personal dietary preferences, individual health goals and lifestyle.

Those looking to improve digestion, increase protein intake or reduce processed foods might benefit from this diet. However, it’s essential to consider potential downsides, including nutrient deficiencies and higher cholesterol levels.

It’s unlikely to be a good choice for the long term for most people. Rather, a combination of healthy plant foods and a mix of animal-based proteins that more closely resembles the Mediterranean diet is a better, safer, healthier and more sustainable diet plan than a strictly animal-based diet.

Before starting any new diet, consult with a healthcare provider, registered dietitian or nutritionist, especially if you have pre-existing health conditions or concerns about the diet’s long-term effects.

Conclusion

• An animal-based diet offers a middle ground between a standard omnivorous diet and a strict carnivore approach.
• The animal-based diet offers a unique approach to nutrition, emphasizing nutrient-dense animal products while allowing some flexibility with plant foods.
• It provides several potential health benefits, but it may also pose challenges in terms of nutrient balance and sustainability.
• While it may provide benefits for some individuals, it’s important to consider the potential risks and ensure that nutritional needs are met.
• As with any diet, personal experimentation and professional guidance can help determine if this eating style is suitable for you. It’s crucial to listen to your body and make informed decisions based on your individual health goals and requirements.
• Focusing on a mix of plant and animal foods is typically the best way to eat to prevent nutrient deficiencies and potential health issues related to diet.

The post Should You Try an Animal-Based Diet? Pros, Cons & Everything in Between appeared first on Dr. Axe.

Loading up on endless amounts of beef, bacon and chicken may sound like every meat lover’s dream, but is eating only meat as part of the “carnivore diet” healthy?

Although this diet continues to trend on the internet — including convincing carnivore diet before and after photos and rave reviews from proponents of the plan — health experts say negative effects of the diet may outweigh any potential benefits.

Not only is there little to no carnivore diet science available to support the plan, but the diet is also incredibly restrictive, difficult to follow and likely to lead to nutritional deficiencies in the long run.

What is the carnivore diet?

As its name may imply, the carnivore diet is an all-meat diet that consists almost entirely of animal products like red meat, fish and poultry. In social media land, this diet also goes by the name of the lion diet.

Fruits and veggies are off-limits on this meat-only diet, along with other foods, such as nuts, seeds and grains. Some other products, such as eggs and dairy, may be permitted, although some advise limiting foods high in lactose, such as milk, cheese and yogurt.

The related animal-based diet is more flexible than the carnivore diet, and includes most dairy products as well as fruit and honey, for example. It’s considered to be much higher in vitamins and minerals than the carnivore diet.

The carnivore diet is based on the idea that our ancestors ate limited amounts of carbs and consumed a diet primarily composed of meat instead. However, unlike other similar low-carb diets, such as the Paleo diet, the carnivore diet eliminates foods containing carbohydrates completely.

Foods to eat

Compared to other eating patterns and fad diets, the carnivore diet menu is pretty straightforward. Meat, fish, poultry, eggs and certain dairy products are allowed, and most other foods are eliminated.

Here are some of the top foods that can be included as part of a carnivore diet shopping list:

• Meat: beef, pork, lamb, veal, bison, offal
• Seafood: salmon, tuna, mackerel, anchovies, codfish
• Poultry: chicken, turkey, goose, duck
• Eggs and egg whites
• Dairy Products: low-lactose foods like hard cheeses and butter; also A2 milk
• Beverages: water, bone broth

Foods to avoid

Here are some of the ingredients that should be avoided as part of the carnivore diet:

• Fruits: apples, bananas, oranges, berries, pears, peaches, plums, etc.
• Veggies: broccoli, cauliflower, spinach, kale, zucchini, tomatoes, bell peppers, etc.
• Legumes: chickpeas, kidney beans, black beans, lentils, pinto beans, etc.
• Nuts: almonds, walnuts, macadamia nuts, pecans, cashews, pistachios, etc.
• Seeds: chia seeds, flaxseeds, pumpkin seeds, hemp seeds, sunflower seeds, etc.
• Grains: amaranth, quinoa, wheat, buckwheat, rice, oats, barley, pasta, etc.
• Most dairy products: high-lactose foods like milk, yogurt, soft cheeses, etc.
• Processed  and ultra-processed foods: chips, crackers, cookies, candy, convenience meals, fast food, etc.
• Beverages: tea, coffee, sports drinks, sodas, energy drinks, etc.
• Sugars: table sugar, brown sugar, honey, maple syrup, etc.

Does the carnivore diet help you lose weight?

One of the top carnivore diet benefits is that it eliminates high-carb, heavily processed ingredients, many of which are also high in calories. Decreasing your intake of these calorie-dense foods, such as chips, candy, crackers and cookies, could potentially help promote weight loss.

While research on the carnivore diet specifically is limited, several studies have found that low-carb diets are effective for weight loss.

For example, a review published in British Journal of Nutrition showed that following a very low-carb diet was able to boost long-term weight loss in participants compared to a low-fat diet, suggesting that cutting carbs could be a useful strategy to combat obesity. Meanwhile, another study found that low-carb diets high in red meat, poultry and/or fish were associated with significant weight loss after one month.

In addition, adults who consume a carnivore diet frequently self-report weight loss while following the diet, according to research published in 2021.

It’s important to note that the type of meat consumed is vitally important when it comes to weight loss on the carnivore diet. A 2022 study, for example, found that higher consumption of processed meat “may be associated with greater weight regain” and increases risk factors for cardiometabolic health.

On the flip side, a randomized, controlled trial published in 2022 in the American Journal of Clinical Nutrition determined that consuming unprocessed red meat can support weight maintenance.

Potential benefits

There remains limited research and studies regarding the carnivore diet, so it’s challenging to list the potential benefits (besides weight loss, see above). However, based on what kinds of foods are included versus excluded, some conclusions can be drawn.

Foods high in sugar are eliminated, such as sugar-sweetened beverages, baked goods, candies and desserts. Added sugar can have detrimental effects on nearly every aspect of health, with some research linking added sugar consumption to an increased risk of obesity, heart disease, liver problems and even cancer.

Therefore, eliminating these foods from your diet could potentially reduce the risk of developing chronic disease to support overall health. You may experience reduced belly fat and better heart health. How long such benefits last is unknown.

Meanwhile, the carnivore diet is composed mostly of high-protein foods, such as fish, eggs and poultry. Protein plays a central role in tissue repair, muscle-building, growth and immune function.

High-protein diets have also been shown to enhance weight loss and reduce levels of ghrelin — the hormone that stimulates feelings of hunger — help curb cravings and keep your appetite in check.

At the same time, because the diet is literally bankrupt of vegetables and minerals, it’s missing many key nutrients that humans need for good health. For example, without plant-based nutrients, it’s nearly impossible to get enough vitamins A and C or fiber.

While lowering carbohydrates to such a drastic level may help control blood sugar levels (and control diabetes), in general it’s advisable to consume some high-fiber carbohydrates to prevent spikes in blood sugar — but those foods are removed in this diet.

Common risks

Currently, no research has been conducted to evaluate the long-term effects of the carnivore diet. Therefore, it’s difficult to determine how much of an impact eating only animal protein, eggs and limited dairy may have on your health and whether or not following the carnivore diet results in any real benefits.

That being said, such a restrictive diet poses several health risks. They include:

May cause nutritional deficiencies

Overall, the carnivore diet is very restrictive and eliminates several important food groups, including fruits and veggies. Therefore, it should not be followed long term, as it can increase the risk of nutritional deficiencies and health problems.

These nutritional deficiencies can lead to serious side effects, like decreased energy levels, brain fog and impaired immune function.

Missing key micronutrients

This diet eliminates several important food groups that supply key micronutrients, including a range of vitamins and minerals. For example, the carnivore diet is very low in vitamins C and A, potassium, magnesium and folate because these nutrients are primarily found in fruits and vegetables.

Low in fiber

Speaking of key nutrients that the carnivore diet is missing, it’s also very low in fiber. This important nutrient promotes digestive health, regularity, heart health and more.

High in sodium, cholesterol and saturated fat

On the other hand, the carnivore diet plan is high in dietary cholesterol, saturated fat and sodium, all of which should be limited as part of a healthy diet. For example, a diet high in saturated fat can raise LDL (bad) cholesterol and raise the risk of heart disease.

Excessive red meat

The carnivore diet often includes high amounts of red meat and processed meat. Both have been linked to a higher risk of colorectal cancer. Eating too much red meat can also cause digestive issues (see below).

May cause digestive issues

Because it’s high in fat and low in fiber, the plan may cause digestive issues for some people. Similar to “keto flu,” a common side effect of high-fat diets like keto, it can cause loose stools or increased fat in the stool and is not a recommended diet for diarrhea. Conversely, it may also cause constipation due to the lack of fiber.

May cause kidney issues

High protein intake can lead to impaired kidney function, including potential kidney stones.

Not suitable for many people

Because the diet is so restrictive, it is not suitable for children or women who are pregnant or breastfeeding. It’s also not recommended for those with certain health conditions, including diabetes or kidney disease. If you have any underlying health conditions, consult with your healthcare professional before making any changes to your diet.

Can cause potential side effects

Potential side effects of the carnivore diet include:

• Increased cravings
• Low energy levels
• Bloating
• Impaired focus
• Nausea
• Irritability
• Headaches

Sample menu

Curious what a carnivore diet breakfast looks like and what meals can be enjoyed as part of the diet? Check out this sample three-day carnivore diet meal plan:

Day 1

• Breakfast: fried eggs and strip steak
• Lunch: large turkey burger
• Snack: salmon jerky with chicken bone broth
• Dinner: baked meatballs

Day 2

• Breakfast: turkey bacon with boiled eggs
• Lunch: beef liver
• Snack: aged, hard cheddar with sardines
• Dinner: salmon roasted in butter

Day 3

• Breakfast: scrambled eggs and turkey sausage
• Lunch: 2 to 3 pieces of chicken, with skin
• Snack: beef jerky with beef bone broth
• Dinner: lamb chops

Conclusions

• The carnivore diet is an eating plan that includes meat, fish and poultry. Other items permitted on the carnivore diet food list include eggs and small amounts of other dairy products.
• Fruits, veggies, legumes, nuts, seeds, grains and added sugars are all eliminated on the diet.
• Although there is no research available on the health and safety of the plan, it could potentially increase weight loss and benefit health by restricting added sugar and increasing protein intake.
• On the other hand, the diet is highly restrictive, which can increase the risk of nutritional deficiencies and health problems. It’s also high in saturated fat, sodium and cholesterol, all of which should be limited as part of a well-rounded diet.
• Enjoying a balanced diet rich in a variety of healthy whole foods is a better option to help meet your needs and improve your health.

The post Is the Carnivore Diet Healthy? Benefits vs. Risks appeared first on Dr. Axe.

Filling your diet with a variety of low-calorie foods is one of the most simple strategies to lose weight. However, this doesn’t mean you have to scale back on everything but rice cakes, iceberg lettuce and broccoli.

In fact, there are a number of nutritious foods out there that are versatile, delicious and still low in calories.

Ready to learn more? Keep reading for 50 surprisingly low-calorie foods that you can easily incorporate into a healthy diet when you’re looking to lose weight.

What are low-calorie foods?

The term “calorie” refers to a unit of energy. Most of the foods and beverages that we consume provide calories, which help fuel our cells and keeps our bodies working efficiently.

We also burn calories throughout the day through both exercise and normal activities like breathing, sleeping and eating.

In order to lose weight, you need to expend more calories than you consume, which can involve either reducing your daily caloric intake or increasing your physical activity.

Just as filling up on high-calorie, low-fat foods can contribute to weight gain, filling your diet with a range of low-calorie foods can help keep your waistline in check.

Of course, maintaining good health is not all about cutting back on your caloric consumption. Focusing on low-calorie foods that are also rich in essential nutrients can help support long-lasting weight control while also providing your body with the vitamins and minerals that it needs for better overall health.

Benefits

If you’re looking to lose weight, filling your diet with a variety of healthy, low-calorie foods that fill you up is absolutely essential.

Not only can these foods help support weight loss by keeping energy intake low, but they’re also typically higher in essential nutrients like fiber and protein, which can help keep you feeling fuller for longer.

Other potential benefits of including a variety of nutrient-dense, low-calorie foods in your diet include:

• Improved insulin sensitivity
• Better blood sugar control
• Reduced inflammation
• Enhanced heart health
• Higher energy levels
• Protection against chronic disease

Top 50 low-calorie foods

Meat

1. Chicken breast

Not only is chicken one of the best low-calorie meats available — especially free-range chicken — but it’s also loaded with protein and low in fat, making it an awesome addition to a well-rounded weight loss diet.

Calories per serving (3 oz.): 134

2. Lean ground beef

Ground beef is a great low-calorie food for weight loss because it’s versatile and easy to incorporate into a variety of recipes. Look for lean cuts and grass-fed beef that have less than 8 percent fat to keep your calorie consumption in check.

Calories per serving (3 oz.): 216

3. Turkey breast

Turkey may be considered a Thanksgiving staple, but it’s also a great dietary addition that can be enjoyed all year round. Not only is it rich in a variety of vitamins and minerals, but it’s also high in protein to help keep you feeling full between meals.

Calories per serving (3 oz.): 125

4. Flank steak

Flank steak is a thin cut of meat that is taken from the belly of the cow. It’s a great alternative to other high-fat cuts of meat like ribeye steak because it’s much  leaner and lower in calories.

Calories per serving (3 oz.): 172

5. Venison

With a whopping 22.4 grams of protein packed into every serving, venison is one of the most filling low-calorie foods out there. Venison works especially well in stews and soups, which is thanks to its rich and earthy flavor.

Calories per serving (3 oz.): 159

Seafood

6. Salmon

No low-calorie foods list would be complete without salmon, which is often considered among the healthiest types of fish available. In addition to being relatively low in calories, each serving is also loaded with protein and heart-healthy omega-3 fatty acids.

Calories per serving (3 oz.): 155

7. Mackerel

A type of saltwater fish recognized for its rich taste and flaky texture, mackerel is full of omega-3 fatty acids, vitamin B12, selenium and niacin. Go with Atlantic variety that has less mercury than the King version.

Calories per serving (3 oz.): 174

8. Flounder

Flounder is a popular type of flatfish with a firm texture and sweet, flaky taste. It can be baked, pan-fried or broiled and works especially well paired with lemon, herbs or butter.

Calories per serving (3 oz.): 73

9. Cod

Like other types of fish, cod is high in protein and other essential nutrients like vitamin B12, niacin and phosphorus. It’s also low in fat and calories, earning it a slot as one of the top high-energy, low-calorie foods on the market.

Calories per serving (3 oz.): 89

10. Mahi mahi

A lean fish with a sweet flavor, mahi mahi is found in tropical and subtropical areas like Hawaii and Costa Rica. It’s low in fat and calories but high in B vitamins like vitamin B12, niacin and vitamin B6.

Calories per serving (3 oz.): 75

Vegetables

11. Cucumbers

Thanks to their high water content, each serving of cucumbers is very low in calories. Try adding them to your favorite low-calorie snacks by pairing them with hummus, salad dressing or nut butter.

Calories per serving (1 cup): 16

12. Bell peppers

Vibrant, delicious and full of flavor, bell peppers are one of the best cheap, low-calorie foods to add to your diet. Plus, they’re also a great source of fiber, vitamin C, potassium and vitamin A as well.

Calories per serving (1 cup): 39

13. Spinach

In addition to being very low in calories, this nutritious leafy green supplies a wealth of important nutrients, including iron, vitamin C, magnesium and calcium.

Calories per serving (1 cup): 7

14. Tomatoes

Although technically considered a fruit, tomatoes are typically used as a vegetable in a variety of recipes ranging from soups to salads, sauces and stir-fries. Tomatoes are a great source of several key nutrients, including lycopene, a carotenoid that acts as an antioxidant and gives tomatoes their signature red color.

Calories per serving (1 cup): 32

15. Celery

Celery is low in calories yet high in fiber and can bring a crisp, crunchy texture to snacks and side dishes alike. Try combining it with other veggies to make a refreshing salad, or pair the stalks with cream cheese or nut butter for a simple snack.

Calories per serving (1 cup): 14

Fruit

16. Watermelon

Watermelon is a summertime staple and an excellent addition to a healthy weight loss diet. It has a high water content and also offers a variety of vitamins and minerals, such as vitamin C, vitamin A and potassium.

Calories per serving (1 cup): 46

17. Apples

Turns out there may be some truth to the saying “an apple a day keeps the doctor away.” Not only are apples low in calories, but they’re also rich in fiber to help curb cravings and keep your appetite under control.

Calories per serving (1 medium): 104

18. Blueberries

Blueberries are tiny but packed with important nutrients, securing them a spot on the list of low-calorie filling foods. Adding these tasty berries to your diet can boost your intake of fiber, vitamin C and antioxidants to help fight free radical damage.

Calories per serving (1 cup): 84

19. Cantaloupe

Like other types of melon, cantaloupe is low in calories due to its high water content. It’s also a great source of several nutrients. In fact, a single serving can nearly knock out your daily recommended intake for vitamins A and C.

Calories per serving (1 cup): 53

20. Grapefruit

With its sweet, slightly tart flavor, grapefruit is equal parts nutritious and delicious. Plus, it’s loaded with powerful antioxidants, such as lycopene, beta-carotene and vitamin C as well.

Calories per serving (1/2 fruit): 52

Legumes

21. Pinto beans

Pinto beans are one of the most popular legumes and often enjoyed whole, mashed or refried. They’re used as a filling for Mexican dishes like burritos and can also be used to make soups, dips and salads.

Calories per serving (1/2 cup): 123

22. Black beans

Besides bringing loads of fiber and protein to the table, black beans are also low in fat, super versatile and easy to enjoy.

Calories per serving (1/2 cup): 114

23. Chickpeas

Also sometimes called garbanzo beans, chickpeas are a high-fiber and healthy legume. They’re also high in protein, plus other important micronutrients like folate and manganese.

Calories per serving (1/2 cup): 135

24. Lentils

Lentils are one of the most budget-friendly sources of protein for your favorite low-calorie meals. They’re also incredibly nutrient-dense, offering plenty of iron, magnesium and vitamin B6 as well.

Calories per serving (1/2 cup): 115

25. Kidney beans

Although kidney beans are a beloved ingredient in Southern cooking, they’re also used in cuisines around the world. Kidney beans are an especially great source of potassium, which is an important mineral that helps protect against kidney stones, bone loss and high blood pressure.

Calories per serving (1/2 cup): 110

Dairy and eggs

26. Skim milk

Milk is high in protein, calcium, vitamin B12 and phosphorus, along with an array of other vital nutrients. Selecting skim milk over full-fat varieties can help cut calories quickly to support weight loss.

Calories per serving (1 cup): 84

27. Non-fat yogurt

Although it’s often considered a popular breakfast food, yogurt can be enjoyed any time of day as part of a balanced and delicious diet. Opt for plain yogurt whenever possible, and bump up the flavor at home with fresh fruit, nuts, seeds or cinnamon.

Calories per serving (1 cup): 150

28. Eggs

With a hearty dose of protein packed into each serving, eggs are an excellent addition to a healthy diet. Try whipping up an omelet first thing in the morning to get your day off on the right foot, or enjoy a boiled egg between meals for a nutritious snack.

Calories per serving (1 egg): 72

29. Non-fat cottage cheese

Cottage cheese is a mild-flavored cheese product that brings big benefits to the table. It’s low in calories but rich in a long list of nutrients, including selenium, vitamin B12 and riboflavin.

Calories per serving (1/2 cup): 80

30. Kefir

In addition to being low in calories and high in protein, this fermented milk drink is also packed with probiotics. Probiotics are a beneficial form of bacteria that can enhance gut health, improve immune function and reduce inflammation to help keep you feeling your best.

Calories per serving (1 cup): 104

Grains

31. Oats

Oats are a great source of fiber, including a specific type of soluble fiber known as beta-glucan. Some studies show that beta-glucan may help boost immunity, fight cancer cell growth and support healthy cholesterol levels.

Calories per serving (1/2 cup): 151

32. Popcorn

If you’re looking for some healthy snack ideas, air-popped popcorn is one of the best low-calorie foods available. Try seasoning it with your choice of herbs and spices like garlic, cumin, onion powder or cinnamon to dial up the flavor even more.

Calories per serving (1 cup): 31

33. Couscous

This healthy whole grain can easily be swapped in for other grains like rice, barley and bulgur in your favorite recipes. Couscous is high in antioxidants, fiber and beneficial nutrients like selenium and manganese.

Calories per serving (1 cup): 176

34. Farro

Farro is an ancient grain that’s rich in both fiber and protein. With its nutty flavor and chewy texture, it works especially well in risotto, grain salads and soups.

Calories per serving (1/4 cup, dry): 160

35. Quinoa

Besides being low in calories, quinoa is also one of the few plant-based foods that is considered a complete protein, meaning it contains all of the essential amino acids that your body is unable to produce on its own. For this reason, it’s also one of the most popular high-carb, low-calorie foods for bodybuilding and muscle growth.

Calories per serving (1 cup): 222

Nuts and seeds

36. Chestnuts

Roasted chestnuts may be a holiday favorite, but this low-calorie and nutritious nut can be enjoyed at any time of year as part of a healthy diet. With 68 calories, 1 gram of protein and nearly 2 grams of fiber per ounce, it’s undoubtedly one of the top high-fiber, low-calorie foods that you can add to your diet.

Calories per serving (1 oz.): 68

37. Chia seeds

With tons of fiber and protein packed into every serving, chia seeds are a powerhouse of nutrition.  Try sprinkling chia seeds in your next cup of yogurt, mixing them into almond milk to make chia seed pudding or tossing them into your smoothie to bump up the health benefits.

Calories per serving (1 oz.): 138

38. Cashews

Cashews are a popular type of nut high in protein, fiber and heart-healthy fats. While they may be slightly higher in calories than some other foods, they can help keep you feeling fuller for longer to reduce your calorie consumption during the day.

Calories per serving (1 oz.): 157

39. Flaxseeds

Not only are flaxseeds low in calories, but they also boast a pretty impressive nutrient profile as well. In fact, flaxseeds are high in omega-3 fatty acids and fiber, along with thiamine, magnesium and manganese.

Calories per serving (1 oz.): 153

40. Pistachios

Known for both their bright green hue and distinct flavor, pistachios are very nutritious and can be seamlessly incorporated into a healthy diet.

Calories per serving (1 oz.): 159

Drinks

41. Water

Drinking more water is great if you’re looking to lose weight and trim your waistline. Not only is it free of calories, but it can also support satiety and fullness to help you reach your health goals.

Calories per serving (1 cup): 0

42. Coffee

Good news for coffee lovers: Your morning cup of joe is free of carbs and nearly free of calories. Of course, adding sugar, milk or creamer can increase the amount of calories in your cup, so choose wisely to keep the calories from stacking up.

Calories per serving (1 cup): 2

43. Tea

No matter what type of tea is your favorite, you can easily enjoy this healthy beverage on a weight loss diet. However, be sure to stick to low-calorie mix-ins like lemon juice, ginger or stevia whenever possible.

Calories per serving (1 cup): 0

44. Sparkling water

Also known as seltzer, sparkling water is a type of carbonated beverage that contains several natural minerals. Like regular water, it’s totally free of calories and can be a good alternative to other beverages to reduce your daily calorie consumption.

Calories per serving (1 cup): 0

45. Celery juice

The trendy drink of celery juice is actually relatively low in calories and can be a great way to squeeze some of the nutrients found in celery into your diet.

Calories per serving (1 cup): 33

Condiments

46. Salsa

Made using fresh ingredients like tomatoes, onions and cilantro, a scoop of salsa can liven up just about any recipe. Go for homemade varieties whenever possible, such as this Chunky Tomato Salsa.

Calories per serving (1 cup): 75

47. Horseradish

Horseradish sauce is usually made by mixing grated horseradish with salt and vinegar, giving it a unique, spicy flavor that’s great for adding a kick to your favorite dishes.

Calories per serving (1 tbsp): 7

48. Kimchi

Kimchi is a staple in Korean cuisine that is made by fermenting vegetables like Napa cabbage. In addition to being super delicious, kimchi also provides plenty of probiotics in each serving to help support gut health.

Calories per serving (1/2 cup): 11

49. Sauerkraut

Similar to kimchi, sauerkraut is a type of cabbage that has undergone fermentation, giving it a distinctly sour taste and aroma. It’s also rich in probiotics and can be easily made at home with this simple sauerkraut recipe.

Calories per serving (1 cup): 27

50. Apple cider vinegar

Apple cider vinegar is a type of vinegar that is well-known for its many health-promoting properties. Try mixing it with olive oil, salt, pepper and your choice of seasonings to spice up any homemade salad dressing.

Calories per serving (1 tbsp): 3

Risks and side effects

Although creating a caloric deficit is an important component of weight loss, it is definitely possible to reduce your energy intake too much.

Not supplying your body with adequate calories can lead to low energy levels, impaired immune function and a higher risk of nutritional deficiencies. However, this doesn’t necessarily mean that you need to start filling up on high-calorie, low-carb foods or foods high in fat and sugar to meet your daily needs.

As a general rule of thumb, you should aim to decrease your daily intake by around 500 calories to lose approximately one pound per week. This can be from either swapping out high-calorie ingredients for low-calorie foods or incorporating more physical activity into your daily routine (and ideally a mix of both).

If you start to notice symptoms like weakness, fatigue or low energy levels, consider increasing your intake to help provide your body with the nutrients it needs. Alternatively, consider consulting with a registered dietitian or nutritionist to find a healthy weight loss plan that works for you.

Final thoughts

• No matter what you’re craving, there are tons of different foods and beverages out there that are low in calories and delicious.
• From fruits and veggies to meat, fish and poultry, there are plenty of options that can help add a bit of variety of a healthy weight loss diet.
• Be sure to select nutrient-dense ingredients whenever possible and avoid cutting calories too low to ensure that you’re supplying your body with the vitamins and minerals that it needs.
• In addition to incorporating these nutritious, low-calorie foods into your diet, you can also add more physical activity to your daily routine as part of a healthy lifestyle to promote long-term weight control.

The post 50 Low-Calorie Foods that Are Healthy and Filling appeared first on Dr. Axe.

You may be thinking, “What can I possibly eat for a Paleo breakfast?”

The Paleo diet plan bases its principles on the eating habits of the Paleolithic era (aka the Old Stone Age) and promotes foods that could be hunted and gathered during the time period. This means lean meats, fish, fruits, vegetables, nuts and seeds.

Paleo diet recipes limit foods that came about at the age of farming, including dairy products, legumes and grains.

For a Paleo breakfast, you can enjoy a number of breakfast staples, such as eggs, breakfast meats, fruits, etc., but the truth is there are a lot of unique and fun Paleo breakfast ideas that mix and match these ingredients.

Here are some of the healthiest, most delicious Paleo breakfast recipes that aren’t simply eggs and bacon …

Paleo Breakfast Ideas

1. Sweet Potato Toast with Fried Eggs

Eating Paleo doesn’t have to mean missing out on one of the biggest trendy foods: avocado toast. Swap your traditional slice of bread for a finely cut piece of sweet potato to make a Paleo-approved avocado toast alternative.

While this recipe keeps it simple with the “toast” layer, avocado and egg, you can spruce it up with sprouts, tomatoes or any other of your favorite toppings.

2. Turkey Sausage Paleo Breakfast Casserole Recipe

This Paleo breakfast casserole is a simple way to prep your breakfast for the week. Even better, if you get tired of eating the same thing halfway through the week, it’s also easy to freeze — and won’t lose it’s flavor.

This dairy-free casserole is one the whole family can enjoy. Just prep for 10 minutes and cook for an hour, and you have yourself a delicious, savory meal to start your day off right.

Photo: Dr. Axe

3. Tropical Acai Bowl with Mango and Hemp Seeds

Waking up, getting ready and heading straight to the office? No worries … so are we — but you can still eat like you’re sitting on the beach.

This tropical acai bowl includes mango, kiwi and blueberries for an explosion of natural sweetness. Huge perk: You can swap out any of the toppings to truly make this Paleo acai bowl one you’ll enjoy.

4. Paleo Pancakes: A Healthy Banana Egg Pancake Recipe

Close your eyes and picture a Paleo meal. Meat, veggies and potatoes probably come to mind first … and while that’s definitely accurate, having to give up baked goods is a common misconception of the Paleo diet.

That means you can still have your morning pancakes — with a few adjustments. These pancakes use a Paleo flour blend, eggs, banana and ground flax to create a pancake to seamlessly fit into your diet.

5. Protein Paleo Breakfast Bars

Breakfast goodies like bars, cookies, breads and pancakes often seem like high-carb, low-protein breakfast options, but these Paleo breakfast bars offer healthy carbs in addition to 10 grams of plant-based protein per bar.

That means just because you opt for a sweet baked good doesn’t mean you have to skimp on you protein for the day.

Photo: paleOMG

6. Steak Tip Hash

While acai bowls and fancy avocado toast alternatives are all well and good, sometimes you just want some down-home cooking.

These steak tips with a coconut aminos marinade and white sweet potatoes, peppers and onions make a filling and nutritious Paleo breakfast with no eggs, but you can also serve it up next to a couple fried, poached or scrambled eggs if you prefer.

7. Sweet Potato Hash Browns

On the days you’re not sure what to pair your eggs with, give this sweet potato hash browns recipe a try. Ready in 30 minutes or less with only five simple and inexpensive ingredients, this will be a new weekday favorite.

Add turkey sausage on the side for a little extra protein, too.

8. Paleo Oatmeal

This oatmeal recipe (that also fits the bill if you’re following the ketogenic diet) is an easy Paleo breakfast idea. In fact, there’s no cooking required.

Instead of overnight oatmeal with traditional oats that aren’t Paleo-approved, this recipe uses ground flaxseed, which is high in fiber and omega-3 fatty acids.

Photo: Paleo Gluten Free Eats

9. Whole30 Bacon Turkey Burger

It’s probably safe to say you didn’t have breakfast burgers growing up, but this Paleo-approved turkey burger with avocado ranch dressing, egg and sweet potato waffle “buns” will make you think twice about only enjoying burgers for lunch or dinner.

To make it even healthier, skip the pork bacon, or swap it out for Paleo turkey or beef bacon.

10. Gluten-Free Apple Muffins Recipe

When you get tired of enjoying an apple and almond butter for breakfast or a snack, give these gluten-free apple muffins a try. With cinnamon, coconut sugar and apples, your kitchen will smell like sweet autumn while you bake them too (a huge added bonus to this recipe, if you ask me).

11. Breakfast Sausage Chicken Poppers

You can find Paleo breakfast sausage at the store, but you have to be mindful of the cane sugar that often hides out in store-bought bacon and sausages. Plus, these breakfast sausage chicken poppers offer a flavor and fresh ingredients that just don’t quite seem to compare.

They’re made up of tasty and healthful ingredients, such as ground chicken, shredded sweet potato, spinach and apple.

Photo: Healthy Little Peach

12. Easy Chocolate Chia Seed Pudding with Berry Compote

This creamy and decadent chocolate chia seed pudding with berry compote may make it on the list of Paleo breakfast ideas, but I’d say this goes far beyond just an occasional breakfast treat. You may even find yourself replacing ice cream with it.

13. Turmeric Eggs Recipe

Let’s face it: Eggs are a quick and healthy breakfast option … so, if you’re tired of the old egg breakfast, maybe you just need a little sprucing up?

This egg recipe incorporates turmeric, thyme, oregano and more for a lot of added flavor.

Keep in mind while some people enjoy goat or sheep cheese while on the Paleo diet, if you choose not to indulge in these cow dairy alternatives, simply omit from the recipe.

14. Banana Blueberry Breakfast Cookies

Who said you can’t have cookies for breakfast? You can even have cookies for a Paleo diet breakfast!

Sure, they’re not your typical refined sugar and dairy kind of cookies (don’t worry, you’ll be glad for that in the long run), but these Paleo breakfast cookies will satisfy your morning sweet tooth with all natural sweeteners.

And while they skip the refined sugar and dairy, they also leave out the eggs, so if you’re following a vegan Paleo diet, enjoy!

15. Low-Carb Cauliflower Hash Browns

Watching your carb intake? These cauliflower hash browns are the perfect low-carb alternative to potato hash browns, with the same crispiness you love and a taste not too far off from the original.

Photo: Dr. Axe

16. Paleo Breakfast Muffins with Almond Meal & Cacao Nibs

Muffins make a perfect quick Paleo breakfast because they require zero time the morning of when made ahead. These hearty almond meal muffins mimic chocolate chip muffins with Paleo-friendly cacao nibs, but you can enjoy guilt-free knowing they’re free of refined sugar.

17. Shakshuka

Shakshuka is commonly eaten in Israel and other parts of the Middle East and North Africa. Shakshuka translates to “a mixture,” and it truly is a delicious mixture of tomatoes, onions, garlic, spices and gently poached eggs.

The savory nature of this dish also makes it versatile and perfect for lunch and dinner as well.

18. Healthy Breakfast Egg Muffins

On the go and in a hurry, you can’t go wrong with these healthy Paleo egg muffins that are easily portable.

Make up a 12-muffin batch on Sunday night for your busy mornings throughout the week. You’ll feel good about having a healthy meal first thing in the morning without adding any extra stress to your day!

Photo: Dr. Axe

19. Gluten-Free Pumpkin Bread Recipe

Pumpkin spice may be a fall favorite, but this pumpkin bread is one you can certainly enjoy year-round. Serve warmed or cold, with butter or a drizzle of maple syrup, in the fall or summer — you can’t go wrong with whichever ways you choose.

20. Raisin Nut Crunch Cereal

Paleo breakfast cereals can be pretty elusive in the grocery store isles, since most store-bought cereal options contain sugar, corn or other grains. It is possible to find a few packaged options, however, or to make your own at home.

This recipe, for example, incorporates nutrient-rich nuts and seeds like pumpkin seeds, almonds, sunflower seeds and more.

21. Hydrating Watermelon Smoothie with Strawberries and Banana

For some, it’s easy to forget to stay hydrated throughout the day. Starting your day off right with this hydrating Paleo breakfast smoothie with strawberries, bananas and watermelon can help give you a hydration boost and set the tone for the rest of the day.

Drink up and enjoy knowing you’re fueling your body and cells with the water they need to work their best.

Here are more Paleo breakfast ideas:

• 22. Sweet Potato Hash
• 23. Keto Pancakes with Almond Flour and Cream Cheese
• 24. Coconut Flour Pancakes
• 25. Gluten-Free Waffle
• 26. Slow Cooker Breakfast Casserole
• 27. Gluten-Free Blueberry Muffins
• 28. Almond Flour Pancakes
• 29. Keto Bread
• 30. Sweet Potato Hash Brown Casserole
• 31. Veggie Frittata
• 32. Paleo Protein Pancakes
• 33. Paleo Quiche
• 34. Grain-Free Oatmeal
• 35. Sausage and Egg Casserole
• 36. Breakfast Salmon Egg Bake
• 37. Coconut Banana Crepes
• 38. Veggie Omelet
• 39. Baked Eggs and Spinach
• 40. Sage Chicken Breakfast Patties
• 41. Garden Frittata
• 42. Maple Breakfast Sausage
• 43. Sweet Potato Beet Hash
• 44. Gluten-Free Berry Muffins
• 45. Pumpkin Blueberry Pancakes
• 46. Almond Berry Cereal
• 47. Florentine Omelet

Final Thoughts on Paleo Breakfast Ideas

Paleo breakfast recipes like chicken sausage, cauliflower hash browns and gluten-free muffins can help add some variety and flavor to your typical Paleo morning routine.

Keep in mind that we recommend swapping out pork bacon for beef or turkey bacons and using avocado oil in place of olive oil for high-heat cooking.

The post 47 Paleo Breakfast Ideas That Aren’t Just Eggs and Bacon appeared first on Dr. Axe.

While many people know that fibrous foods are important in weight loss and maintaining heart health, most people still fall short of getting enough.

How much fiber per day should you get? It’s recommended that adults get at least 25–38 grams of fiber every day — ideally even more — yet most get only about 15 grams or less.

Consider this your beginner’s guide to a high-fiber diet, learning the fundamentals of what foods to eat, the benefits and why it’s so important to get more fiber into your diet.

Why We Need a High-Fiber Diet

Despite the recommendations about eating a high-fiber diet and many food manufacturers claiming that their products are “high in fiber,” it’s still a commonly misunderstood nutrient. Yet it’s one that deserves some explaining considering how many important roles it has in the body.

What exactly is fiber? Fiber is a part of the structure of plants and helps build plant molecules, including cellulose, lignins and pectin.

Fiber actually contains zero calories since it essentially can’t be digested by humans, and although it’s found in carbohydrate foods like vegetables, fruits, nuts and whole grains, it doesn’t contribute any carbs to our diets.

Due to its structure and our inability to absorb it, fiber passes through the digestive system unabsorbed by digestive enzymes within the stomach, taking with it toxins, waste, fat and cholesterol particles out of the gut. In the process, it helps improve our heart health, makes us feel full, and of course, helps with digestion and detoxification.

There are actually two different kinds of dietary fiber: insoluble and soluble. We need both kinds, which are present in almost all whole foods that are carbohydrates.

What’s the difference between the two?

• Soluble fiber slows down digestion by attracting water and forming a gel-like substance once digested. This kind of fiber is found in foods like oats or oat bran, nuts, flaxseeds, beans, lentils, peas, and some fruits and vegetables, like berries and carrots. Soluble fiber is the type that helps with weight loss because it slows the process of food emptying from your stomach and makes you feel full for longer after eating.
• Insoluble fiber tends to speed up digestion by adding bulk to stool (basically helping relieve constipation). Insoluble fiber is found in many whole grains, like brown rice, barley and bulgur, plus most vegetables, including root veggies, broccoli, cucumbers, carrots, green beans and zucchini.

Do you need to worry much about which type of high-fiber foods you’re getting? Not really — just make sure to eat a high-fiber diet with a variety of different whole fibrous foods to make sure you cover your bases for both.

Unless you’re looking to improve a specific health condition, like constipation or high cholesterol, for example, you shouldn’t have a problem getting enough of both kinds if you eat plenty of vegetables, fruits, nuts, seeds and beans.

Top Foods for Your High-Fiber Diet

• Split Peas — 1 cup cooked: 16.3 grams
• Lentils  — 1 cup cooked: 15.6 grams
• Black Beans — 1 cup cooked: 15 grams
• Mung Beans — 1 cup cooked: 15.4 grams
• Figs — 1 cup dried: 14.6 grams
• Lima Beans — 1 cup cooked: 13.2 grams
• Coconut Flour — 1/4 cup: 10 grams
• Artichoke  — 1 artichoke: 8.8 grams
• Acorn Squash — 1 cup cooked: 9 grams
• Green Peas — 1 cup cooked: 8.8 grams
• Raspberries — 1 cup: 8 grams
• Blackberries — 1 cup: 7.6 grams

Other good runner-up sources include chia seeds (5.5 grams per tablespoon), apples and pears (about 5 grams each), flaxseeds (3 grams per tablespoon), quinoa (5 grams per cup cooked), oats (5 grams per ½ cup uncooked), and all other types of beans/legumes like chickpeas (8 grams per cup cooked).

Benefits

1. Aids in digestion and elimination

While both types of fiber have their roles in digestion, insoluble fiber is especially important since it provides bulk to the stool. Insoluble fiber helps speed up the time it takes waste to pass quickly through the digestive tract, which prevents constipation, bloating and indigestion.

Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract, which also improves digestion.

At the same time, fiber needs to absorb water to have these effects, so when you begin eating a high-fiber diet in earnest, drink plenty of fluids throughout the day for the best digestive relief.

2. Helps prevent heart disease

Research shows there’s an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol levels and triglycerides. In addition, soluble fibers also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

According to studies, following a high-fiber diet makes it less likely that a person will experience hypertension and other risk factors of heart disease and metabolic syndrome.

For example, historically, because the Mediterranean diet is naturally a high-fiber diet due to a high consumption of vegetables, fruit, beans and whole grains, this population has been at a much lower risk for heart disease than many Americans are today.

3. Makes you feel full, which helps with weight loss

Epidemiologic evidence from numerous studies shows that a high-fiber diet helps prevent obesity. Fiber intake is inversely associated with body weight and body fat, so the more consistent you are with your high-fiber diet, the likelier you are to stay at a healthy weight or lose weight if you need to.

If your goal is to reduce to your weight, fiber can help since it makes you feel fuller after eating and can prevent snacking or overeating at your next meal. Results from intervention studies show that the addition of a high-fiber diet generally decreases food intake overall and, therefore, over time can contribute to a lower body weight.

There might be other benefits of fiber for weight loss, too, such as decreasing absorption of toxins and altering secretion of gut hormones.

In addition, naturally occurring fiber in any food helps reduce the carb load, so the “net carb” intake that affects your blood sugar is less. It’s why high-fiber foods are very popular on diets like the keto diet or Paleo diet, as they reduce the net carbs to a more acceptable level.

4. Helps control blood sugar and prevent diabetes

The effects that soluble fiber has on the rate at which the stomach empties help slow down digestion and keep blood sugar levels stable. This improves insulin sensitivity and can help control the blood sugar spikes and conditions like diabetes.

According to studies, within the body there’s an inverse association between levels of glucose in the blood and dietary fiber, so increasing fiber by following a high-fiber diet can prevent insulin resistance that forms from elevated glucose levels over time.

5. Prevents diseases of the digestive tract

A high-fiber diet helps prevent digestive disorders and diseases like diverticulitis, colon cancer and inflammatory bowel disease. This is because prebiotic fiber helps improve immune function and maintains better colon and intestinal health, while also clearing away harmful waste from the digestive organs.

Additionally, a high-fiber diet is correlated with a lower risk for many other types of diseases, including cancer and heart disease.

How does eating a high-fiber diet protect you from disease? There is increasing evidence that fermentable dietary fiber (prebiotics) modulate various properties of the immune system, including those of the gut (specifically the lymphoid tissues).

Changes in the intestinal microflora that occur with the consumption of prebiotic fiber can potentially increase immunity by changing the way the body responds to acids or bacterias.

How to Follow

• Swap out meat for beans a couple times a week. Plant-based protein from beans also provides minerals and lots of fiber.
• Don’t have pre-made fruit juices — instead eat whole pieces of fruit. Same goes for vegetables in most cases. Eating the whole thing (including the skin too if it’s edible) gives you the most fiber.
• Make a smoothie instead of having a juice, so you include all of the fruit and vegetable pulp, seeds and skin, where the fiber is stored.
• Always skip products made with refined flour or grains. Only eat 100 percent whole grains that have their natural brans and germs intact.
• Switch up your snacks. Snack on raw vegetables, hummus or whole pieces of fruit throughout the day instead of having processed foods fortified with fiber.
• Eat a large salad once a day, and add plenty of veggies, beans, legumes, nuts and seeds.
• Add healthy sources of fats, like avocados and nuts or seeds, into your diet in place of vegetable oils.

High-Fiber Diet FAQ

How else can you get fiber?

Eating a variety of whole foods when you follow a high-fiber diet is always going to be the most beneficial way to get enough of the right kind of fiber. If you still have digestive problems or struggle to meet the fiber recommendations, you might want to try getting fiber from certain fiber supplements.

Soluble fiber can be found in psyllium (or psyllium husks), which is a common fiber supplement sold in most grocery and health food stores. When combined with water it forms a gel that helps relieve constipation, similarly to how chia seeds work to create a “chia pudding” gel.

Other types of beneficial fiber include acacia fiber and konjac root.

Can you eat too much fiber?

Wondering if there’s any risks associated with eating a high-fiber diet? Generally speaking, there isn’t much of a concern with eating too much fiber, especially since you become so full in the process that you likely won’t be able to really overdo it.

If your diet is currently low in fiber, try increasing the amount you consume slowly so you don’t experience bloating, stomach pains, diarrhea, constipation or gas. Gradually adding more fiber over a month or so helps you adjust to your new high-fiber diet without making matters worse.

Because fiber absorbs water and your digestive tract needs stay hydrated to work well, also increase the amount of water you drink. Sometimes eating too many foods with fiber without drinking enough water can cause digestive problems for certain people, instead of helping solve them.

Are there fiber foods to avoid?

Not all fiber is created equal, so the kinds you see fortified in packaged foods are not ideal to get the amount of fiber you need.

Knowing people look for foods with fiber to add their diets, manufacturers of ultra-processed foods now go out of their way to add fiber where it naturally doesn’t occur — such as in yogurt, refined grains or cereals, artificial sweeteners, and protein bars.

There are also fiber supplements available on the market, but many usually contain artificially made forms of fiber that aren’t well-digested and lack nutrients foods with fiber provide. Some fiber supplement ingredients to avoid include:methylcellulose (synthetic cellulose), calcium polycarbophil and wheat dextrin.

Instead of eating these in hopes of increasing your fiber intake, get fiber from the real sources just like nature intended. If you eat a diet filled with unprocessed foods and include plenty of vegetables and fruits, you shouldn’t have too much of a problem covering your fiber needs.

In fact, many people who eat well-rounded diets and really limit packaged foods wind up getting more than 30 grams per day.

In the process, you also obtain plenty of other important nutrients — like vitamins, minerals and antioxidants that also help with your digestion and heart health. Also importantly, you avoid artificial ingredients, sugar and sweeteners, chemicals and preservatives found in fortified processed foods.

The post High-Fiber Diet Beginner’s Guide, Benefits and How to Follow appeared first on Dr. Axe.

Whether you’re looking to lose weight or simply want to improve your meal plan, figuring out what to eat can be quite a challenge. With new, conflicting research constantly popping up about everything from fad diets to fat, sodium, eggs and eating healthy on a budget, truly healthy eating can be tough given all of the conflicting nutrition rules.

Fortunately, following a healthy diet doesn’t have to be difficult. In this article, we’ll decode and debunk a few of the most common nutrition rules and discuss some better healthy eating guidelines to stick to.

Nutrition Myth #1: Eat Less Fat to Lose Weight

Why it’s bad advice

For years, fat got a bad reputation. In fact, a quick online search for how to eat healthy or what to eat when you’re starting a diet often advises limiting high-fat foods like cooking oils, nuts, seeds and chocolate.

Not only can these healthy fats fit in to a well-balanced diet, but they’re also linked to a long list of health benefits, including improved heart health, increased insulin sensitivity and decreased weight gain.

On the other hand, a diet lacking in these essential fatty acids can pose detrimental health effects, causing symptoms like dry skin, increased hunger, low energy levels and brain fog.

Do this instead

Most healthy eating guidelines include a variety of heart-healthy fats, such as extra-virgin olive oil, coconut oil, grass-fed butter, ghee and dark chocolate. Enjoy these foods in moderation as part of a well-rounded diet, along with a range of fruits, veggies, protein foods and whole grains.

Nutrition Myth #2: Calories Are All Created Equally

Why it’s bad advice

“How many calories should I eat a day?” While counting calories (such as in the CICO diet) can be an effective tool to help bump up weight loss, eating well involves so much more than just tracking the number of calories you consume each day.

Fiber, for instance, supports regularity and keeps you feeling full, whereas protein can reduce levels of ghrelin (the hunger hormone) to ward off hunger and cravings.

What’s more, focusing on the calories you consume rather than the nutrients in your diet can increase the risk of nutritional deficiencies and leave you feeling tired, weak and groggy.

Do this instead

Instead of focusing solely on your calorie count, follow the general healthy eating guidelines, and include a range of nutritious ingredients in your diet to obtain a good macronutrient mix of protein, fat, carbs and fiber. While counting calories can still be a useful strategy for promoting weight loss, it shouldn’t be your only focus.

Nutrition Myth #3: Carbs Should Be Avoided

Why it’s bad advice

If you’re looking for advice on how to start eating healthy, cutting back on carbs is one of the first things you’re likely to hear. While carbs may be limited on certain healthy eating plans — such as low-carb or ketogenic diets — they shouldn’t be eliminated completely.

In fact, there are tons of nutrient-dense carbs to work into a healthy diet.

Fruits and veggies, for example, are loaded with fiber, antioxidants, vitamins and minerals, all of which play an integral role in overall health.

Nuts, seeds, legumes and whole grains also contain carbs, but they pack a wealth of other micronutrients into each serving as well.

Do this instead

Rather than cutting all carbs out of your diet, shift to swapping out unhealthy, processed or refined carbs for nutritious, fiber-rich foods instead.

Wondering what to eat? Nuts, seeds, fruits, veggies, whole grains and legumes are all examples of wholesome, carb-containing ingredients that you can enjoy as part of a healthy diet.

Nutrition Myth #4: Limit Eggs to Reduce Cholesterol

Why it’s bad advice

When figuring out what to eat on a cholesterol-lowering diet, you may have been advised to eliminate eggs or simply skip the yolks to help keep cholesterol levels in check. However, this isn’t necessary in most cases.

Although egg yolks do contain cholesterol, studies generally show that dietary cholesterol is not associated with an increased risk of heart disease. Eating high amounts of cholesterol can slightly increase levels of “bad” LDL cholesterol but only for those who are hypersensitive to the effects of dietary cholesterol, which is just a quarter of the population.

Plus, eggs are a great source of several other nutrients that can be beneficial for health, so there’s no reason to exclude them from your diet completely. Both the eggs whites and yolks contain antioxidants, along with micronutrients such as selenium, vitamin B12, riboflavin and vitamin A.

Do this instead

Eggs can be included in moderation as part of a heart-healthy diet. If you’re living with high cholesterol, following other healthy eating guidelines can also prove beneficial, including increasing your fiber intake, minimizing consumption of trans fats and processed foods, and enjoying a variety of foods rich in omega-3 fatty acids.

Nutrition Myth #5: All Meat Is Unhealthy

Why it’s bad advice

Not all meat is created equal. While processed meats are linked to a number of adverse effects on health (including an increased risk of conditions like heart disease, cancer and diabetes), you can incorporate occasional high-quality meat into a balanced and nutritious diet.

Grass-fed beef, for instance, is rich in iron, vitamin B12, iron, zinc and selenium. Meanwhile, pasture-raised chicken provides protein, B vitamins, phosphorus and selenium.

Other ingredients like turkey, elk, lamb, bison and offal can also be included in a healthy diet when consumed in moderation.

Do this instead

Wondering what to eat when it comes to meat? Look for lean cuts of your favorite types, and opt for skinless poultry whenever possible.

Selecting grass-fed, pasture-raised and organic varieties can also ensure you’re getting the best bang for your buck while squeezing a few extra nutrients into your diet.

Whenever possible, be sure to also purchase from companies that prioritize sustainable farming practices to minimize your environmental impact, and always keep your intake in moderation by enjoying a range of plant-based protein foods, such as beans, lentils, nuts, seeds and tempeh.

Nutrition Myth #6: Everyone Should Stop Using Salt

Why it’s bad advice

One of the main healthy eating guidelines for those with high blood pressure is to scale back on sodium. While it’s absolutely true that cutting back on sodium can reduce blood pressure levels, sodium is an important part of the diet and plays a central role in overall health.

Sodium is necessary for maintaining electrolyte levels, regulating nerve function and ensuring that your muscles are able to work efficiently. Low levels of sodium can cause serious side effects, including fatigue, nausea, headaches and irritability.

While this doesn’t mean that you should start loading up on the salt, it may not be necessary to cut it out of your diet completely, especially if you have normal blood pressure.

Do this instead

According to the most recent Dietary Guidelines for Americans, healthy adults should limit sodium consumption to around 2,300 milligrams per day, which translates to just under 1 1/4 teaspoon of salt. Processed foods account for the vast majority of sodium intake, so cutting back on high-sodium foods and unhealthy ingredients like cured meats, convenience meals and canned foods can significantly slash sodium consumption and improve overall health.

That being said, there’s no need to throw out the salt shaker altogether. Enjoy low-sodium foods plus a sprinkle of salt here and there in moderation to help flavor your food, along with other herbs and seasonings, like basil, black pepper, turmeric, oregano and rosemary.

Nutrition Myth #7: Eat Small Meals Throughout the Day

Why it’s bad advice

One of the most prevalent nutrition myths is this: Eat six small meals a day to help boost weight loss and decrease hunger during the day.

This can work for some people, but it’s not a one-size-fits-all solution for everyone — and it’s definitely not a staple component of healthy eating guidelines.

Different eating patterns might work for you, based on your lifestyle, schedule and personal preferences. Intermittent fasting, for example, involves alternating between periods of fasting and eating. Studies link it to improved body weight and enhanced blood sugar control.

For others, eating just three, larger meals a day may work better instead.

Do this instead

The best way to figure out an eating pattern that works for you is to listen to your body.

For some, eating six small meals a day may work great. For others, eating a few larger meals, practicing fasting a few times per week or even having a cheat meal might be a better option.

No matter what you choose, keep in mind that figuring what to eat — as well as when to eat — is just as important in establishing a healthy eating pattern.

Nutrition Myth #8: Breakfast Is the Most Important Meal of the Day

Why it’s bad advice

While studies do show that those who eat breakfast regularly tend to enjoy healthier eating habits overall, breakfast is not an absolute must for everyone. In fact, despite what many believe, research shows that breakfast does not necessarily increase your metabolism or help you burn more calories throughout the day.

Other studies found that skipping breakfast is not associated with weight gain and could even trigger potential benefits, including decreased caloric intake later in the day.

Do this instead

If eating breakfast every morning is part of your daily routine, that’s great. If eating breakfast doesn’t work for you, that’s fine, too.

The most important thing is to simply find what works for you and stick to it.

Final Thoughts

• If you find yourself wondering, “What should I eat?” you’re not alone. New nutrition rules and healthy eating guidelines are consistently emerging, which makes it incredibly difficult to decipher fact from fiction.
• Finding a routine that works for you and filling your diet with mostly unprocessed whole foods is the best way to ensure that you’re getting all the nutrients that you need.
• Choosing healthy, nutrient-rich sources of protein, fat and carbs can also help boost the quality of your diet, without the need for confusing and baseless nutrition rules and regulations.

The post Healthy Eating Guidelines: 8 Nutrition Rules that Make a Registered Dietitian Cringe appeared first on Dr. Axe.

It’s true that the keto diet food list contains high amounts of healthy fats. Eighty percent of your total daily calories should be coming from foods like olive oil, coconut oil, grass-fed butter, nuts and seeds — ut what kind of role does fiber play in the ketogenic diet?

The answer is that we need fiber on keto. Fiber is essential to normalize our digestive health and support the beneficial bacteria in our guts.

You may have noticed after beginning the keto diet that your digestion has slowed down. That’s why it’s especially important to consume plenty of fiber on keto in order to avoid digestive issues like constipation.

But don’t worry — there are plenty of keto fiber foods that will keep you in ketosis and keep you regulated.

Why You Need Fiber on Keto

Many people underestimate the importance of eating enough high-fiber foods. In fact, most Americans only consume about half the amount of fiber they should on a daily basis.

Everyone needs to eat enough high-fiber foods in order to support the growth of healthy bacteria in the gut and normalize digestion.

One of the most common complaints after transitioning from a high-carb diet to a low-carb, high-fat diet is digestion issues, especially constipation.

In order to prevent or improve these keto flu symptoms, and avoid digestive issues like constipation and diarrhea, we need to eat fiber on keto.

Eating a diet that’s made up mostly of fats may throw off your digestion. That’s why you can’t forget to add plenty of high-fiber foods that also happen to be low-carb foods to your diet while on keto.

Here’s one thing people get confused about when they are counting their net carbs for the day: Your “net carbs” are the amount of carbohydrates that remain once dietary fiber is taken into account.

Fiber is indigestible when it’s eaten, so most people don’t count grams of fiber toward their daily carb allotment. Think of it this way: Total carbs – grams of fiber = net carbs.

That being said, this doesn’t mean that you can eat high-carb foods that are high in fiber and pretend it didn’t happen. The point is to choose high-fiber keto foods that will keep you in ketosis and keep you regulated at the same time.

This means adding plenty of low-carb, high-fiber foods into your diet and supplementing with keto fiber powders or capsules if you need the extra support.

Best High-Fiber Keto Foods

1. Non-starchy vegetables

Non-starchy vegetables are an essential part of the keto diet because they provide essential vitamins and minerals, are packed with antioxidants, and provide plenty of fiber. Plus, when you load up on veggies, you add volume to your meals so you feel more satisfied.

You are also working to reduce inflammation, increase your antioxidant intake and support the health of your heart.

Some of the best high-fiber keto-friendly veggies include:

• Leafy greens
• Broccoli
• Cauliflower
• Cabbage
• Brussels sprouts
• Peppers
• Asparagus
• Zucchini
• Artichokes
• Mushrooms

2. Avocado

Avocado is a fat-based fruit that also serves as a great source of fiber, potassium, folate and vitamin C. It contains about 10 grams of fiber per avocado.

Avocado is a staple keto fiber food because of its healthy fat content. Add it to any keto recipe to make it more fulfilling and tasty.

You can even use avocado to make keto salad dressings, like this Creamy Avocado Cilantro Lime Dressing, and soups, like this Creamy Cucumber Avocado Soup.

3. Coconut

Coconut is an excellent high-fat source of fiber.

Did you know that coconut actually has four to six times the amount of fiber as oat bran? A cup of coconut contains about seven grams of fiber, along with omega-6 fatty acids, manganese, folate and selenium.

When it comes to keto fiber foods, you can eat coconut flakes, coconut chips, coconut flour and coconut oil, too.

4. Nuts

It’s OK to eat nuts on keto in small to moderate amounts. They are good sources of fiber and trace minerals, so when eaten in moderation, they can aid digestion while keeping you in ketosis.

Research also shows that nut consumption improves metabolic syndrome and has cardiovascular benefits.

High-fiber nuts contain between five and 13 grams of fiber per cup. You can eat whole nuts as a keto snack, chopped nuts added to salads or veggie dishes, and nut butters or ground nuts in place of flour for baking.

Some of the best nuts to eat on keto include:

• Almonds
• Walnuts
• Pistachios
• Brazil nuts
• Pecans
• Hazelnuts
• Pine nuts
• Macadamia nuts
• Pumpkin seeds

5. Seeds

Seeds are another high-fiber food that you can eat on keto, but only occasionally to stay in ketosis.

Full seeds, ground seeds and seed butters help increase your fiber intake and minimize keto flu symptoms, like constipation. Plus, they supply important nutrients, including essential fatty acids and protein, and are known to support cardiovascular health.

Try this Keto Smoothie Recipe that’s made with keto fiber foods like chia seeds, sunflower seed butter and avocado. This is just one example of how you can incorporate a small to moderate amount of seeds into your diet while on keto.

The best high-fiber seeds to consume as part of a ketogenic diet include:

• Sesame seeds
• Flaxseeds
• Chia seeds
• Sunflower seeds
• Pumpkin seeds

Low-Carb and Keto Fiber Supplements

There are keto fiber supplements available online and in health food stores that are made of a combination of low-carb, high-fiber foods. Keto-friendly fiber supplements may include ingredients such as:

• Chia seeds: Chia seeds are considered a superfood because they are rich in antioxidants, omega-3s, fiber, protein, manganese and calcium. They are often used in supplements to promote digestive health. Plus, they help balance blood sugar levels and support healthy skin too.
• Ground flaxseeds: Flaxseeds are used to make fiber powders and supplements because they work to support colon detoxification. Ground flaxseeds are high in fiber and low in carbs. Plus, they are rich in omega-3 fatty acids, making them an excellent keto fiber choice.
• Psyllium husk: Psyllium husk is a bulking fiber that promotes easy, healthy elimination by moving waste out of the colon more quickly and efficiently. It’s typically used in powder form to improve digestion and is often added to fiber formulas.
• Gum arabic: Gum arabic, or acacia gum, is rich in fiber and is used as a plant-based binder. It helps increase probiotic bacteria in the gut, slow down gastric emptying and promote satiety. Acacia gum is sometimes used in dried, powdered forms, and it’s recommended to start with lower doses.
• Inulin fiber: Inulin fiber is a plant-based fiber that’s found in chicory and other plants. It’s commonly used to reduce constipation, improve gut health and help curb appetite. You’ll find inulin available as a powder that can be added to liquid or recipes or in capsule form. It’s also commonly added to fiber formulas.
• Glucomannan: Also known as konjac root, this natural prebiotic is another common ingredient in fiber supplements. It’s known to help improve gut health, lower cholesterol and benefit diabetics. Glucomannan is often found in powder, capsule or tablet form.

The post Best Keto Fiber Foods & Why You Need Them appeared first on Dr. Axe.

Trying new diets can be tough: all those things to avoid, to eat more  of, new ingredients to buy. It’s enough to drive anyone bonkers, but there’s one way of eating that’s gained notoriety — the ketogenic, or “keto,” diet and its keto recipes.

The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils.

It’s pretty much the opposite of what we’ve been taught our entire lives, but it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.

What makes the keto diet work so well is that, with little glucose from carbohydrates in our bodies, we have to burn something else — fat — for energy. The keto diet can cause the body to burn fat quite quickly (hurray!) through a process called ketosis.

Even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you can lower your risk of type 2 diabetes.

Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just 5 percent from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.

Eating keto doesn’t mean eating just any kind of fat or stuffing your face with ice cream. Instead, it’s about mindfully choosing foods that are high in healthy fats and low in carbs.

If you’re not sure where to begin, have no fear. There are some really delicious, good-for-you keto recipes out there that are begging to be eaten.

50 Keto Recipes

1. Avocado Deviled Eggs

On the keto diet, sometimes you fall into a pattern of eating a lot of cheese and other dairy products like sour cream and mayonnaise to get all of your necessary daily fats. This avocado deviled eggs recipe gives you the nutrients you need without the dairy for a nice change in the pattern.

Photo: Dr. Axe

2. Chocolate Fat Bombs

The beauty about the keto diet is that sometimes you just haven’t eaten enough fat in the day, so you chow down on “fat bombs” to make up the deficit. These chocolate bombs are one of the yummiest ways to do that. Just mix butter, cream cheese, cacao powder and a small amount of sweetener for some chocolatey goodness that’ll do your body good.

3. Cauliflower Crusted Grilled Cheese Sandwiches

Get a load of veggies and cheese with this ingenious keto recipe. You’ll dry out the cauliflower, and then bake it into “bread” slices that get stacked with cheese. Use a high-quality, organic cheddar here. It’s worth it!

4. Chicken Pad Thai

This low-carb chicken pad thai is one of the best keto recipes for replacing Asian takeout. It’s got all of the flavors that come with normal pad thai, like ginger, crushed peanuts, tamari and chicken, but all served up on spiralized zucchini instead of carb-heavy noodles. Best of all, you’ll have this keto chicken recipe on the table in just 30 minutes.

5. Keto Bread

Bread probably isn’t the first thing that comes to mind when you think about the ketogenic diet because it’s generally full of carbs. However, if you replace your store-bought bread with a homemade keto bread recipe, it can fit seamlessly into your keto low-carb, high-fat diet.

How does bread even become keto-friendly? With almond flour, a lot of eggs, cream of tartar, butter, baking soda and apple cider vinegar.

Photo: Dr. Axe

6. Cinnamon Butter Bombs

Grass-fed butter is a terrific way to add quality fat into your diet. Plus, it’s full of health benefits: This type of butter is anti-inflammatory, better for your heart than standard butter and full of MCTs, which boost your immune system.

If you’re not ready to eat a stick of butter solo, just make these cinnamon bombs. By simply adding vanilla extract, cinnamon and keto-friendly sweetener to your butter and letting them cool, you have a little treat that’s full of healthy fats and tastes like frosting.

7. Coconut Oil Mayonnaise

You’ll often find keto recipes calling for mayonnaise, but why waste your  money on store-bought varieties that are filled with ingredients like canola oil when you can make your own at home? You’ll be surprised by how easy mayo is to whip up at home, and it lasts until your eggs expire!

8. Creamy Cauliflower Mash and Keto Gravy

Potatoes and gravy are total comfort food — and luckily, there’s a keto version. These are made with cauliflower, which is quite low-carb, particularly when compared to potatoes.

Made with cream, butter, rosemary and parmesan, this mash is creamy, full of flavor and smooth. You’ll finish it all off with a stock-based gravy that would be perfect on a roast, too.

9. Crustless Spinach Quiche

Fortunately, keto recipes can also include quiche. This one looks fancy, but it’s effortless to put together. With just a handful of ingredients, including high-protein eggs, lots of cheese and zero grains, it’s one of my favorite keto recipes to serve for brunch.

10. Low-Carb Keto Everything Bagels

When you’ve eaten all of the crustless spinach quiche and keto frittata recipes that you can, these keto everything bagels are another great breakfast staple. With their help, you don’t have to cut out your favorite breakfast sandwiches. You can also try a bread-less keto breakfast sandwich with chicken sausage patties as the “buns” when you’re craving a keto-approved breakfast option.

Photo: Peace, Love and Low Carb

11. Simple Paleo Chicken Curry

This coconut chicken curry recipe seems to fit whatever diet you’re on because it’s gluten-free, dairy-free and uses only the cleanest of ingredients. So, whether you’re following the Paleo diet, ketogenic diet or both, this recipe fits your needs. Plus, it’s so simple and easy to make.

12. Fat Head Nachos

Keto recipes that include nachos?! Oh yes.

You’ll begin by making the fat head tortilla chips first. Did I mention you’ll use two types of cheese for this step? Delicious.

Next, you’ll load them up with a meaty sauce and finish them off with your favorite toppings, like guac, salsa or sour cream. While these make a delicious keto snack, they’re frankly filling enough to share as a meal.

13. Gluten-Free Cauliflower Mac and Cheese

Can you really make a gluten-free, low-carb macaroni and cheese that tastes good? The verdict after trying this keto recipe is yes! Cauliflower, that magical vegetable, stands in for macaroni here, but really the cheese and kefir that make this one stand out.

Kefir is a fermented milk-like keto-friendly drink that’s rich in probiotics and great for your gut. We’ll also use sheep and goat milk cheese, which are smart options for people who are lactose intolerant or just want to vary up their cheese. You’ll love serving this, and your family will love eating it.

14. Jalapeño Cheddar Burgers

Why top a burger with cheese when you can stuff it instead? You’ll envelop each patty (your choice of turkey or beef) with a mixture of cheeses, garlic and jalapeño, and then grill or broil to perfection. Each bite is better than the last.

15. Keto Lime Creamsicles

Most popsicles and ice creams have too much sugar to fall under the category of ketogenic, but these popsicles, sweetened with stevia, can help curb your sweet tooth while giving you a little bit of fat from mashed avocado.

Photo:  Elana’s Pantry

16. French Onion Soup

Ditch the canned soup, and try this flavorful onion soup recipe filled with powerful nutrients from incorporating both chicken and beef bone broth. This recipe only requires five ingredients total and is quick and simple to throw together. You’ll wonder why you ever picked up canned soup in the first place!

17. Keto Spinach and Artichoke Chicken

This juicy chicken has so many rich, delicious flavors happening at once that your taste buds will get a workout. You’ll mix spinach, artichokes, garlic, cream cheese, mayo and two types of cheese into a creamy paste, spread it all over the chicken and bake. Bubbly, cheesy goodness awaits after just 40 minutes, with little hands-on time.

18. Keto Grilled Chicken and Spinach Pizza

For a complete keto recipes list, we must include pizza — and this is the ultimate keto white pizza. It’s got a crisp crust, white sauce, juicy chicken and fresh spinach. If you’re following a keto diet, this pizza is a must-have for weekend nights.  

19. Baba Ganoush

Eat this eggplant dip with celery for the perfect in-between meal nibble. Thanks to a cup of tahini, this dip will add fat and flavor to an otherwise simple snack.

20. Thai Beef Satay

Marinating the beef in this keto recipe infuses it with an impressive amount of flavor in just 15 minutes. While that happens, you can quickly mix together the peanut sauce and accompanying salad for this Asian-style weeknight meal. 

Photo: Low Carb Maven

21. Low-Carb Portobello Sliders

I love the low-carb take on traditional burgers: smaller patties nestled into portobello mushroom buns. These are simple to make and are made using a grill pan on the stove, so you can enjoy them year-round.

22. Secret Ingredient Easy Chocolate Mousse

I don’t want to ruin the secret ingredient for this keto recipe, but suffice to say, it makes this incredible keto chocolate mousse deliciously creamy! It’s ready in just minutes, perfect for a last-minute dessert or late night chocolate craving.

23. Low-Carb Cheese Taco Shells

Anything tastes good when it’s stuffed between these cheesy shells! These are so simple to make: just baked cheese! Stuff these with your favorite meats, veggies (bell peppers and onions are great here), taco fixings and, of course, more cheese!

Photo: Home. Made. Interest.

24. The Ultimate Keto Buns

If you’re missing traditional burger or sandwich buns, these keto-friendly buns will hit the spot. Using a stick blender, the dough is ready in seconds, and then they’re finished off in the oven for fluffy buns that are just begging to be topped with your favorite meats and cheeses.

25. Vegan Alfredo

This rich and cheesy alfredo is not just keto and low-carb — it’s vegan, too! You don’t need to be vegan to appreciate how smooth and creamy this saucy favorite can be when made with almond milk, cauliflower and nutritional yeast. Keep it low-carb by serving over zucchini noodles.

26. Keto Blueberry Muffins

These keto muffins are a bit labor-intensive, but they’re a delicious way to kick off the day. Made with coconut flour, butter, cream cheese and fresh blueberries, you’ll never believe they’re gluten-free when you see how light and fluffy they are. A crowd favorite!

Photo: Peace, Love and Low Carb

27. Paleo Beef With Broccoli

Looking for a new weeknight keto dinner option? Look no further! This Paleo beef with broccoli recipe is ready in just 25 minutes, leaving you with plenty of time to hit the gym, relax with a good book or spend times with friends and family after a long day of work.

28. Salmon Benny Breakfast Bombs

These salmon breakfast bombs are like eggs Benedict on-the-go. They’re loaded with smoked salmon, chives and a homemade hollandaise sauce.

The best part is that you can meal prep these on Sunday. Then, you can enjoy what feels like a luxury breakfast any day of the week.

29. Easy Crockpot Chicken Stew

This keto recipe is a double win. Not only is it low-carb and creamy, but you just dump all the ingredients into a slower cooker or instant pot, and let it works its magic. With herbs like rosemary, oregano and thyme all making an appearance and juiced chicken thighs as the protein, this is one stew you’ll make over and over again.

30. Keto Oatmeal

Hemp hearts are rich in fat, and oatmeal is a great way to use the healthy ingredient. This collection of hemp-based oatmeal recipes has seven different variations to get your breakfast fix in.

31. Keto Smoothie

If you find yourself not eating enough fat during your meals, trying a keto smoothie may be the solution you’re looking for. This smoothie contains a number of fat-containing ingredients, like coconut milk, avocado, almond butter, chia seeds and coconut oil.

Photo: Dr. Axe

32. Pumpkin Spice Keto Fat Bombs

Don’t miss out on fun fall flavors while on the keto diet. These pumpkin spice keto fat bombs are, well, the bomb. Made with pumpkin puree, golden flax, cinnamon and nutmeg, you’ll experience all of the delicious flavors of autumn in a single bite.

33. Easy Cheesy Zucchini Gratin

Everything is better with cheese — including zucchini. This low-carb, high-cheese gratin replaces potatoes with fresh green zucchini and makes a perfect side dish to accompany one of your favorite keto dinner recipes.

34. Keto Reuben Skillet

While most people think of reuben sandwiches as a Saint Patrick’s Day food, this keto reuben skillet will leave you craving that corned beef and sauerkraut combination year-round, which isn’t such a bad thing when you’re getting all of the healthy probiotics from sauerkraut.

35. Keto Coffee

Start your morning off right with a cup of keto coffee (sometimes otherwise referred to as butter coffee). One serving of this butter coffee contains 26 grams of fat, setting you well on your way to your daily fat needs.

36. Low-Carb Tortilla Chips

Guacamole can be a fun way to fit some fat into a snack, but what do you put it on? These low-carb tortilla chips are an excellent option. You can make a bunch, and store them for up to a week for a snack the whole family will love — or just gobble them up on the first day.

Photo: Wholesome Yum

37. Keto Zucchini Bread with Walnuts

This keto recipe is just as simple to make as a normal loaf of zucchini bread, with no crazy ingredients necessary. It’s full of warm flavors, like cinnamon, ginger and nutmeg — plus it freezes well. It’s great to have for breakfast or as a snack.

38. Low-Carb Granola Cereal

Nuts and seeds are excellent vegan fat sources. This granola cereal incorporates almonds, hazelnuts, pecans, pumpkin seeds and sunflower seeds, creating a very well-rounded recipe. I recommend switching out the erythritol this recipe calls for with stevia, though.

39. Jalapeño Poppers

I bet you never thought you were ever going to start a diet that considered jalapeño poppers healthy. With turkey bacon, goat feta and antioxidant-rich spices, this recipe is a healthy twist on the popular bar food, and it fits right in to the keto diet guidelines.

40. Veggie-Loaded Mini Meatloaves

While meatloaf is a primarily protein-loaded main dish, you can balance out your protein-to-fat ratio by buying a less lean, fattier ground beef.

41. High-Fat, Low-Carb Pancakes

These high-fat, low-carb pancakes definitely aren’t your average pancakes. They’re made from almond flour, grass-fed cream cheese, eggs, cinnamon and butter or avocado oil. If they’re not full of enough healthy fats for you, you can always top with more butter!

Photo: Dr. Axe

42. Low-Carb Cauliflower Pot Pies

Forget the heavy casserole recipes, and try this low-carb pot pie tonight! Nothing says comfort food like a chicken pot pie.

This low-carb pot pie recipe skips the traditional gluten-filled dough of chicken pot pies and replaces it with cauliflower for a more low-carb option. I simply suggest switching out the cornstarch with arrowroot or tapioca starch.

43. Chocolate Chia Pudding

Some keto cookies or a keto brownie can certainly be delicious, but if you’re looking for a dessert that’s a little more interesting, then you have to try this chocolate chia pudding!

I love chia seeds for a number of reasons. They’re high in antioxidants; vitamins such as calcium, potassium and magnesium’ omega-3 ALA; dietary fiber’ and even protein.

While this dish feels like a dessert, you’re receiving plenty of necessary nutrients. Enjoy guilty-free!

44. Low-Carb Cheesy Garlic Creamed Spinach

It’s not too hard to find low-carb side dishes, but being able to pack some fat into them is another story. With this low-carb, cheesy garlic creamed spinach recipe, made out of spinach, garlic, butter, heavy cream and three types of cheeses, you won’t have to worry about that any longer!

45. Chicken in White Sauce

This chicken in white sauce recipe is sure to be a new favorite. It’s simple, quick and easy to make. Some might wonder if this recipe is actually keto-friendly with the addition of white wine, but did you know that one glass of white wine only typically has four to five grams of carbs?

46. Guiltless Garlic Parmesan Wings

No deep fryers or air fryers needed for these wings! Forget those greasy chicken wings you’d order at a restaurant, and opt in for these homemade guiltless garlic parmesan wings. You won’t find rancid vegetable oil, gluten or a deep frier here — just avocado oil, healthy pecorino romano and free-range, organic chicken for a twist on an otherwise unhealthy classic.

Photo: Dr. Axe

47. Goat Cheese Stuffed Burgers With Caramelized Onion

Juicy and flavorful are two words I’d use to describe this burger. With goat cheese hidden in the middle, what’s not to love? Skip the bun, serve this burger alongside some low-carb vegetables and you have yourself a well-balanced meal.

48. Eggplant Rollatini

This is a perfect keto recipe for anyone who loves Italian food. On nights when you’re craving a classic, filling Italian meal, try this eggplant rollatini.

While breadcrumbs aren’t included, this recipe truly leaves nothing to be desired. It will hit the spot, for sure!

49. Philly Cheesesteak Stuffed Portobello Mushrooms

One of the easiest ways to get creative with cutting out carbs from your diet is by replacing sandwich buns with healthier alternatives. Most people think of lettuce wraps. For this Philly cheesesteak, it’s portobello mushrooms.

50. Keto Salad Niçoise

This salad is a keto twist on a popular dish that originated from Nice on the French riviera. It’s one of my favorite French-inspired recipes, and it definitely fits the description of “clean eating.” It’s full of nutrient-dense ingredients such as olives, tuna, eggs, green beans and turnip.

The post 50 Keto Recipes — High in Healthy Fats + Low in Carbs appeared first on Dr. Axe.

How much sugar per day do Americans consume? According to Centers for Disease Control and Prevention, average sugar consumption in America is around 17 grams per day of added sugar, or 270 calories, while total sugar consumption is estimated to be around 94 grams to 126 grams per day for the average American.

That’s a lot of sugar, but it doesn’t have to be this way. In fact, you can even follow a sugar-free diet (aka no-sugar diet) to help lower this number greatly.

A great deal of research has shown that removing sources of excess sugar from your diet not only helps with weight loss, but can also reduce your risk for common health problems, like type 2 diabetes, digestive problems, autoimmune conditions and more.

Cutting out sugar is a great way to detox your body because excess sugar is bad for you.

So, what can you eat that has no sugar in it but is still satisfying?

Proteins — like grass-fed meat, eggs or fish, for example — lots of veggies, healthy fats, nuts, seeds and other detoxifying foods are where you’ll get the bulk of your calories when eating a low-sugar or sugar-free diet.

While the transition away from eating lots of sugar might seem hard at first, provoking cravings and even other symptoms that can mimic a “withdrawal,” within a few weeks you’ll likely see your efforts start to pay off on a no-sugar diet.

High sugar consumption can increase inflammation, mess with hormone production, rob you of energy, and even interfere with your mood and sleep.

That’s why kicking your sugar addiction, replacing “empty”calories with nutrient-dense ones, will noticeably change you how you feel, both mentally and physically, in many ways.

What Is a Sugar-Free Diet?

A sugar-free diet (or no-sugar diet) is one that typically limits all sources of added sugar (like soda, snack bars and desserts, for example) and hidden sugar foods, and it sometimes also encourages a reduction in high-carbohydrate foods (like grains or fruits) that can still be healthy but do contain natural sugars.

There isn’t just one way to eat a low-sugar diet, but rather a variety of different plans depending on your goals and preferences. You might choose to eliminate basically all sources of sugar from your diet, including things like fruit and even some veggies, or to only eliminate sweetened processed foods that are high in empty calories.

Either way, there are lots of benefits to consuming more satisfying, nourishing foods in sugar’s place, such as lean proteins and healthy fats.

Another perk is that most low-sugar or sugar-free diets don’t require calorie counting, since eliminating ultra-processed foods is usually enough to produce results on its own.

How to Consume Less Sugar

In order to reduce your sugar intake and deal with cravings for sweets or refined carbohydrates — a very common problem among most people looking to lose weight or improve their eating habits — there are some simple steps you can take to consume less sugar and move toward a no-sugar diet.

1. Start slowly

Begin by identifying how much sugar you currently consume, and set achievable targets for reduction. Aim to cut back by 10% to 20% in the first week, and slowly increase from there.

Instead of cutting out sugar entirely, replace sugary snacks with healthier options. For example, swap candy for fruit.

2. Read food and ingredient labels

Read ingredient labels carefully when grocery shopping in order to know just what you’re consuming, since most people don’t realize how much sugar they’re really eating or drinking. This is especially important when buying or using “sneaky” sugary foods like condiments, sauces, canned foods, beverages, etc.

3. Be wary of simple carbohydrates and junk foods

As you familiarize yourself with food labels, look for ingredients like high fructose corn syrup, sucrose and glucose. Many refined carbs have added sugar, and most ultra-processed foods, including snacks, sauces and beverages, contain high levels of added sugars.

Simple carbohydrates like white bread, pasta and rice can be replaced with whole grain varieties.

4. Focus on consuming whole foods

Opt for whole, unprocessed foods when possible. Incorporate a variety of fresh fruits and vegetables into your diet. They are naturally sweet and packed with vitamins and minerals.

Choose whole grains like brown rice, quinoa and oats over refined grains. They provide more fiber and nutrients, which can help stabilize blood sugar levels.

In addition, most lean meats, poultry, wild-caught fish, legumes, nuts, seeds and tempeh are fair game on a no-sugar diet.

5. Plan your meals

Plan your meals for the week to avoid last-minute unhealthy choices. Include a variety of whole foods to keep meals interesting.

Prepare healthy snacks in advance, such as nuts, yogurt or cut-up vegetables, to avoid reaching for sugary options when hunger strikes.

Here are some examples of sugar-free meals you can prepare:

• For breakfast — unsweetened oats with nuts, seeds, coconut milk, stevia and cinnamon; avocado toast with hard-boiled eggs; unsweetened goat’s milk yogurt with grain-free granola; a homemade green smoothie.
• For lunch — a large salad with sliced chicken and avocado; some quiche with soup and a salad; a salmon or turkey burger; homemade brown rice bowl with veggies and beans.
• For dinner — a palm-sized serving of steak with veggies, and possibly some rice or quinoa; a piece of fish with salad, veggies and half a sweet potato; a burrito, tacos or empanadas made with chorizo and veggies; balsamic chicken with tomato and mozzarella; brown rice, broccoli and chicken stir-fry.

6. Spice up your plate for added flavor

Experiment with herbs and spices to add flavor to your meals without the need for sugar. Options like cinnamon, ginger, garlic and fresh herbs can elevate your dishes — plus they provide a wealth of health benefits.

You also can incorporate lemon juice or vinegar into your meals for a zesty kick that enhances flavor without adding sweetness.

7. Eat more fiber

To keep your appetite in check, aim to get about 35–40 grams of fiber per day. Start by consuming more high-fiber foods like fresh vegetables and nuts and seeds, such as chia seeds and flaxseeds.

8. Stay hydrated

Drink enough water to help with digestion and elimination and stay hydrated. Aim to have about eight glasses per day and even more when the weather is warm or you are physically active.

9. Use natural sweeteners like stevia

If you do need to sweeten foods, try stevia first (rather than artificial sweeteners). If you can’t stand the taste of stevia, in small amounts you may want to use some natural sweeteners from time to time, such as raw honey, blackstrap molasses, dates or pureed fruit (like bananas or apples).

10. Limit caffeine and especially alcohol

Avoid too much caffeine or alcohol. Many mixed drinks tend to be high in sugar and calories — plus alcohol can spike your appetite and cause cravings.

11. Avoid or at least limit packaged and fast food

Even if the food is low in sugar/carbs, try to limit packaged foods from your diet that are highly processed and very salty. Many contain a host of additives, preservatives, flavorings, emulsifiers and other substances, in addition to both added and natural sugars.

Additionally, replace fast foods and fried foods with healthier options you can cook at home — this way you can control the ingredients.

12. Skip artificially sweetened foods and know other names for sugars

Avoid eating foods with the following types/names of sugar and sweeteners:

• white granulated sugar
• dextrose
• fructose
• brown sugar
• confectioner’s powdered sugar
• corn syrup and high fructose corn syrup
• invert sugar
• lactose
• malt syrup
• maltose
• molasses
• nectars (for example, peach, pear or agave nectar)
• raw sugar
• sucrose
• cane sugar
• glucose
• fruit juice concentrate
• maltodextrin
• saccharin
• aspartame
• neotame
• sucralose
• acesulfame potassium
• evaporated cane juice
• beet sugar
• barley malt
• rice syrup
• demerara
• sucanat
• panela or piloncillo
• turbinado
• muscovado

It’s important to note that some natural sweeteners are still sugars, including coconut sugar, maple syrup and honey, so take note of how much you consume if you’re moving toward a no-sugar diet. While they can be healthy substitutes, moderation is key.

13. Replace sugary drinks with healthy ones

Don’t drink your calories. Avoid soda, commercial juice or artificially sweetened drinks.

Instead of adding sugar to beverages, try consuming plain water, seltzer, herbal tea, bone broth or black coffee. In moderate amounts, unsweetened coconut milk or coconut water can also be a good choice.

14. Eat more protein, healthy fats and fermented foods

Aim to eat balanced meals that include a healthy source of protein, some veggies and some healthy fat. This combination will help keep you more satisfied, energized and focused throughout the day.

In addition, t’s recommended to avoid most “low-fat” foods that often contain high amounts of sugar. Yogurt, salad, breakfast cereals, peanut butter, cereal bars, etc. have low-fat versions that are all higher in sugar than their full-fat counterparts.

Full-fat varieties also help keep you fuller longer and don’t affect overall blood sugar levels as much.

If you include some carbohydrates, try to make it a complex carb that has some fiber, and keep an eye on your portion sizes.

By following these steps, you can gradually reduce your sugar intake and develop healthier eating habits.

Remember, the key is to make sustainable changes that you can maintain over time.

Health Benefits

Some of the benefits of reducing your sugar intake in place of eating more whole foods include:

• Help with losing weight and preventing obesity
• Lowered risk for type 2 diabetes or prediabetes
• Gaining more energy
• Having more stable moods
• Reduced risk for inflammatory digestive conditions, such as irritable bowel disease, Crohn’s disease, candida, irritable bowel syndrome, and intolerance to wheat/gluten or FODMAP foods — many also notice less constipation, diarrhea, stomach bloating or acid reflux
• When sugar contributes to obesity, a sugar-free diet lowers risk for conditions related to metabolic syndrome, such atherosclerosis, hypertension and heart disease
• Possibly less risk for cancer
• Protection against fatty liver disease
• Better protection against other common conditions related to inflammation, weight gain and nutrient deficiencies, like hemorrhoids,  kidney stones, peptic ulcer, PMS, autoimmune diseases, polycystic ovarian syndrome, and neurological diseases like dementia or Alzheimer’s disease

Why is a high-sugar diet bad for you?

Sugar can change the gut microbiota in a way that increases intestinal permeability, raising inflammation. It can also contribute to overeating and obesity, causing many negative changes in the body.

Eating a low-sugar, low-glycemic index diet can help balance your blood sugar levels throughout the day, prevent insulin resistance (one long-term effect of a high-sugar diet), protect you from fatty liver disease and heart disease, control your appetite, and keep you fuller and energized for longer.

A low-sugar or sugar-free diet is very similar to what’s called a “low-glycemic index diet.” The definition of the glycemic index (GI) is “a measure of the blood glucose-raising potential of the carbohydrate content of a food, compared to a reference food (generally pure glucose, or sugar).”

A food’s GI number tells you how quickly the food is converted into sugar once you eat it. The higher the GI number, the more drastically the food will cause your blood sugar level to increase.

All carbohydrates increase blood glucose (sugar), but this doesn’t mean that all carbohydrates are necessarily unhealthy and should be avoided. Sugary, processed foods impact blood glucose levels a lot more than whole, unprocessed foods.

For example, table sugar, white bread, white rice, white potatoes, white flour and all other types of sweeteners have high GI values.

Factors that determine a food’s GI value include how much sugar the food contains, how processed it is, the fiber content and what other types of foods it’s paired with. (This determines “the glycemic load.”)

The types of high-GI foods that contain lots of added sugar and/or refined grains that you should remove from your diet include:

• refined grain products made with white flours
• most breads, processed breakfast cereals, cookies, snack bars, cakes, desserts, etc.
• sweetened dairy products
• sweetened beverages, such as soda and bottled juices
• all types of table/cane sugar

Sometimes all other natural sweeteners should be excluded, too, depending on the state of your health, like honey, syrups, molasses, etc., and in some cases, other sweet ingredients like dried fruits (raisins, craisins and dates) and starchy root vegetables (like white potatoes, beets or winter squash) need to be limited in order to see results.

Healthy Sugar-Free Foods

Healthy protein foods:

• Grass-fed beef, lamb, venison or other game
• Free-range poultry, like chicken or turkey
• High-quality protein powders, including bone broth, collagen, whey protein (ideally from raw goat milk) or pea protein
• Lentils, beans and other legumes (ideally soaked and sprouted to help with digestion)
• Wild fish, like salmon, mackerel, tuna, etc.
• Organic natto or tempeh (fermented soybean product)
• Raw milk and fermented dairy products, like kefir or yogurt
• Free-range eggs
• Raw cheese

High-fiber foods (may contain small amounts of natural sugars):

• Cruciferous veggies, like cabbage, broccoli, Brussels sprouts, etc.
• Other veggies (aim for a combination of cooked and raw), like bell peppers, cucumber, carrots, green peas, okra, turnips, squash, zucchini, asparagus, tomatoes, mushrooms, artichokes, etc.
• Chia seeds and flaxseeds
• Avocados
• Coconut flakes
• Berries
• Beans, like black beans, navy beans, adzuki, lentils, lima, split, mung, etc.
• In moderate amounts, whole grains like quinoa, brown rice, oats, amaranth, buckwheat, teff, farro, etc.
• In smaller amounts, other fruits that are a bit higher in sugar, like apples, bears, figs, prunes, oranges, grapefruit, melon or kiwi

Healthy fats:

• Coconut oil, milk, butter or cream
• Real virgin olive oil
• Grass-fed butter
• Nuts, like walnuts, almonds, cashews, Brazil nuts, etc.
• Seeds, like chia, flax, pumpkin, sunflower, etc.
• Avocado
• Other oils, like MCT oil, palm fruit oil, hemp seed, flaxseed, avocado oil, etc.

Sour foods, probiotic foods and other detoxifying ingredients:

• Cultured veggies, like salted gherkin pickles, olives or kimchi
• Kombucha or coconut kefir
• Natto, tempeh or miso
• Kvass
• Raw cheese
• Lemon and lime juice
• Apple cider vinegar (use some in salad dressing or in water with some lemon juice)
• Bone broth
• All fresh herbs and spices, like ginger, garlic, parsley, oregano, turmeric, etc.
• Stevia (extract, green crystalized or drops) — is a no-calorie, natural sweetener that makes a good sugar substitute in recipes. Use it in drinks or on foods in place of regular white table sugar.

No-Sugar Diet vs. Other Diets

How does a sugar-free diet compare to the ketogenic diet and other low-carb diets?

• If you exclude all sources of sugar from your diet, you’re already on your way to eating a low-carb diet, since sugary foods provide the body with high amounts of glucose. Once glucose supply is reduced, the body burns fat for fuel instead of glucose from carbohydrates or sugar.
• When sugar is taken out of the equation, your carb intake then depends on how many grains, veggies, legumes and other sources of carbs you still eat in proportion to fats and protein.
• The keto diet is a very low-carb diet that includes virtually no sugar and only about 20–50 grams of net carbs daily. The majority of calories on the keto diet come from fats, like coconut oil, butter or fattier cuts of meat. Sugary, high-carb foods are eliminated, including grains, fruit, dairy and beans.
• A sugar-free diet is one type of low-carb diet plan, among many different variations. How many carbs are typically in a low-carb diet? It depends a lot on the individual plan being followed, but most moderate plans range from about 50–130 grams of net carbs daily. Usually the lower the carb intake, the faster that weight loss will happen. However, a very low-carb diet isn’t always sustainable for some people or realistic, so a moderate low-carb plan may be a better fit.

What Natural Sugars Are Necessary for Health?

If you’re looking to start a low-carb or sugar-free diet, you may be wondering if you’ll still eat enough “healthy carbohydrates” to keep your body functioning properly. While it’s true that we all need at least some carbohydrates in order to fuel physical activity, repair damaged tissue, and supply our bodies and brains with energy, the amount we need is less than most people typically consume.

Here are some of the reasons that you’ll want to keep at least some carbohydrates in your diet, which may include some natural sugars found in things like fruits or veggies:

• Plant-based foods that contain carbohydrates, and sometimes natural sugars, also provider dietary fiber. Fiber does not actually get fully digested once consumed, which is why people following a low-carb diet usually don’t count grams of fiber toward their net carb intake. Net carbs are the grams of carbs left over when grams of fiber are subtracted from the total amount.
• Fiber is needed for digestive health, cardiovascular health and controlling appetite hormones.
• Fiber is also typically found in low-calorie foods that are high in vitamins, minerals and antioxidants. For example, high-fiber foods include leafy green veggies, berries, apples, beans, seeds avocados and sweet potatoes. Not all of these foods are “sugar-free,” but the sugar they do contain is naturally occurring and often not a problem considering all the other nutrients available in the food.
• The whole foods described above are low in calories but good sources of electrolytes, like potassium and magnesium, as well as antioxidants like carotenoids, beta-carotene, lycopene, vitamin E and vitamin C.

Compared to a sugar-free diet, what foods would be included in a grain-free or wheat-free diet?

A grain-free diet/gluten-free diet eliminates all grains, especially wheat, but this doesn’t mean it’s necessarily low in sugar.

Gluten is a protein found in wheat, barley and rye. A gluten-free diet, therefore, removes all sources of these grains, including most baked goods, bread, rolls, desserts, cereal, etc.

A grain-free diet takes things a step further and also removes ALL other grains, like quinoa, oats, buckwheat, etc. If sugar is also removed from these diets, then it’s basically the same thing as eating a low-carb diet.

Risks and Side Effects

Depending on how many carbohydrates you continue to consume once cutting out sugar, you may notice some side effects when changing your and moving toward a no-sugar diet. Usually these will go away within one to three weeks as your body gets used to eating less processed foods and consuming more healthy fats and fiber.

You may want to transition into a lower-carb, sugar-free diet gradually in order to help your digestive system and appetite adjust. While altering your diet, it isn’t unusual to temporarily experience some of the following side effects:

• Low energy or fatigue
• Digestive issues, like bloating or gassiness
• Cravings
• Brain fog
• Changes in your sleep and appetite

Final Thoughts

• A sugar-free diet (or no-sugar diet) is a diet that excludes added sugars and most processed foods. This type of diet is similar to a low-glycemic index diet and low-carb diet in that it helps reduce your body’s reliance on glucose (sugar) for energy.
• Benefits of a sugar-free diet potentially include weight loss, helping normalize blood sugar, preventing insulin resistance, reducing cravings, giving you more energy and keeping you feeling fuller for longer after eating.
• To reduce the amount of sugar in your diet, try focusing on making some of the following changes: Reduce or avoid sugary foods like cookies, cakes, candy and soft drinks; pair carbohydrates with proteins and healthy fats to make your meals more satisfying; consume unprocessed complex carbs instead of simple carbs; lower your intake of flour and white refined grains; eat more high-fiber foods like veggies, beans, legumes, nuts and seeds; and eat smaller amounts of starchy foods like white potatoes, white bread, rice, etc.

The post Sugar-Free Diet: How (and Why) to Move Toward a No-Sugar Diet appeared first on Dr. Axe.

FODMAP is an acronym for a collection of food molecules (mostly sugars) that are short-chained carbohydrates, both fermentable and poorly absorbed in the gut. If you haven’t heard the term “FODMAPs” thrown around at work or at the gym, you probably will soon enough.

Essentially, FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are specific sugars found in food, such as fructose, lactose, fructans, galactans and polyols.

Because they’re not absorbed completely by the human body, they’re easily fermented by gut bacteria and can cause significant gastrointestinal (GI) problems.

A team at Australia–based Monash University, led by professor Peter Gibson and including Dr. Sue Shepherd and others, developed the low FODMAP diet.

It provided the first evidence that a low FODMAP diet improves IBS symptoms, and more research since has confirmed that limiting FODMAPs in the diet can benefit certain people who have trouble with these short-chained carbs, particularly those who deal with IBS.

What Are FODMAPs?

As noted above, FODMAPs are a group of short-chain carbohydrates (sugars) that are not properly absorbed in the small intestine. The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

FODMAPs are:

1. Fermentable: These carbohydrates are fermented by gut bacteria, producing gas as a byproduct.
2. Osmotically active: They draw water into the intestine.
3. Poorly absorbed: FODMAPs are not completely digested or absorbed in the small intestine.

The most common types of FODMAP foods include:

• Oligosaccharides: Fructans found in wheat, spelt, rye, barley, onions, garlic and some fruits and galactans found in legumes like beans, lentils and soybeans.
• Disaccharides: Lactose found in dairy products.
• Monosaccharides: Fructose found in fruits, many vegetables, honey, table sugar and added sugars like high fructose corn syrup.
• Polyols: Sugar alcohols found in some fruits (like apples, pears and plums), as well as artificial sweeteners like sorbitol, xylitol, maltitol and mannitol.

Effects on Health

FODMAPs are not fully digested or absorbed in the small intestine. Instead, they pass through to the large intestine largely intact.

For most people, consuming FODMAPs doesn’t cause any issues. However, for individuals with sensitive digestive systems, especially those with IBS, these foods can lead to unpleasant symptoms.

There are several reasons for this.

For instance, in the small and large intestines, FODMAPs exert an osmotic effect, drawing more water into the bowel. This increased fluid can lead to intestinal distension, causing bloating and discomfort, and diarrhea in some individuals.

When FODMAPs reach the large intestine (colon), they are rapidly fermented by gut bacteria. This fermentation process produces gas as a byproduct.

The combination of increased fluid and gas production causes the intestinal wall to stretch and expand. This distension can result in bloating, abdominal pain or discomfort, and changes in bowel contractions.

It’s important to note that while these processes occur in everyone, the severity of symptoms can vary significantly between individuals.

In people with IBS or other digestive sensitivities, symptoms may be more pronounced due to heightened gut sensitivity. Meanwhile, healthy individuals may experience minimal or no noticeable effects from consuming FODMAPs.

FODMAPs and IBS

IBS is believed to affect up to 10 percent of the world’s population. A low FODMAP diet has been shown to not only take the burden off the digestive system, but also greatly reduce the symptoms of IBS.

This low FODMAPs diet has brought much needed hope to millions of people because IBS is such a common, complicated disease.

Here are some important facts about IBS from an article published in the journal Clinical Epidemiology:

• Younger women are most at risk, and people over 50 are 25 percent less likely to be affected.
• Only 30 percent of people with IBS will consult a physician for treatment, which tells us that there is a huge group of people out there suffering with IBS and no idea how to treat it because these people don’t even know what they’re up against.
• It’s important to realize that these people aren’t steering clear from the doctor because they don’t want help, but because they’re confused. According to the study, undiagnosed IBS patients “do not have significantly different abdominal symptoms to those who do consult, but they do have greater levels of anxiety and lower quality of life.” The symptoms of IBS are hard to diagnose because they’re so similar to common digestive symptoms.
• Also, even though people are not likely to die sooner because of it, “Patients diagnosed with IBS are highly likely to have other functional diseases and have more surgery than the general population,” which could indirectly lead to higher mortality rates and other sickness and/or disease.

Typically, developing symptoms like abdominal pain, bloating, gas and altered bowel habits (ranging from constipation to diarrhea) indicate IBS. However, the primary cause of IBS is unknown, which has added to its mysterious nature.

For the past several years, gluten has become a common scapegoat for IBS. In fact, eliminating it has been a growing treatment or approach for all bowel and digestive issues, but this approach is not always necessary or appropriate for every IBS sufferer.

One of the first articles to question the gluten theory was published in the journal Current Allergy and Asthma Reports by Australian researchers who made some serious waves with their 2013 study, “Is Gluten a Cause of Gastrointestinal Symptoms in People Without Celiac Disease?”

After repeating a randomized, controlled trial that appeared to suggest gluten made gastrointestinal symptoms worse, the Monash University scientists were unable to confirm that. “Patients with self-perceived NCGS [non-celiac Gluten Sensitivity] have specific gluten sensitivity,” they reported.

That means many people who believe they’re gluten-intolerant may actually be suffering from other GI issues related to FODMAPs, not specifically gluten.

Next thing you know, this study went viral, and FODMAPs were put on the map.

More research is still needed, and the jury is still out, so don’t go throwing away your gluten-free lifestyle just yet. As research continues to shed light on this topic, there’s still good reason to avoid wheat and most grains for certain people.

If going gluten-free hasn’t resolved your issues, though, you may want to look at adopting a low FODMAP diet and see if FODMAPs are the root cause in your case.

Low FODMAP Diet Benefits

The same Australian researchers set out to discover the real cause of GI complaints and appear confident that the culprits are fermentable oligo-, di- and monosaccharides, along with polyols, more commonly known as “FODMAPs.”

The team took 37 patients with non-celiac gluten sensitivity (NCGS) and IBS and conducted a double-blind, crossover trial where they all were given a reduced FODMAPs diet and then randomly assigned each person to one of three groups for two weeks: high-gluten, low-gluten and a control diet without any gluten.

The results were quite astounding:

• GI symptoms consistently and significantly improved during reduced FODMAPs intake for all participants.
• Every person experienced significantly worse symptoms when gluten or whey proteins were reintroduced into the diet.
• Only 8 percent of participants suffered from gluten-specific effects.
• GI issues linked to gluten were not reproduced.

A 2014 study published in the journal Gastroenterology discovered similar results.

Testing to see how the typical Western diet fared against one low in FODMAPs, the researchers took 30 patients with IBS and eight healthy people who acted as the “control group” and randomly separated them into two groups for 21 days: one that ate less than 0.5 grams of FODMAPs per meal and one that ate “regular” food.

The participants rated their daily symptoms on a 0–100 scale. At the end of the three weeks, they reported an average 22.8 score compared to the 44.9 that came with the typical Australian diet — literally cutting their usual bloating, gas and abdominal pain by 50 percent.

Just think what this can mean for people suffering from IBS all over the world.

Allison Siebecker, ND, MSOM, L.Ac, has seen similar results in her practice regarding small intestinal bacterial overgrowth (referred to as SIBO) — a condition defined as “the abnormal growth in the small intestine of bacteria that are normally found only in the colon.”

Intimately connected, SIBO oftentimes causes symptoms very similar to IBS and is involved in the disease processes that cause IBS. In turn, IBS has actually been shown to cause SIBO.

Essentially designed to restrict food sources (primarily carbohydrates) for harmful bacteria, Dr. Siebecker advises that the “established SIBO treatment diets are the Specific Carbohydrate Diet (SCD), the Gut and Psychology Syndrome Diet (Gaps Diet), the Low Fodmap Diet (LFD) or a combination of these diets such as  SIBO Specific Food Guide (SCD + LFD)…”

To get control of their symptoms without the use of drugs or undergoing surgery, Patsy Catsos, MS, RD, recommends that a FODMAP elimination diet be done for two weeks. Then she recommends re-challenging your body with one FODMAP item at a time, until you get to the final diet that includes all the foods that are well-tolerated.

Anyone with IBS or SIBO will be able to nail down the triggers and get the situation undercontrol within a relatively short period of time.

The hope that this provides patients with IBS and SIBO cannot be overemphasized.

Many times, I’ve heard questions about why IBS and digestive issues aren’t alleviated after a person gives up gluten. Often, a low FODMAP diet turns out to be exactly the answer these people are seeking.

Here is more on the benefits of a low FODMAP diet:

1. Reduced symptoms

Research shows this diet helps reduce abdominal pain and discomfort associated with IBS. Many people also experience less bloating when following a low FODMAP diet.

Furthermore, the diet can help alleviate both diarrhea and constipation, and reducing FODMAP intake often leads to decreased gas production.

2. Improved digestive health

Following a low FODMAP diet can help people identify trigger foods that lead to GI issues, particularly when you reintroduce some FODMAPs. Plus, by eliminating high-FODMAP foods, it helps regulate digestion and absorption of the foods you eat.

3. Better overall health

Reducing IBS symptoms can significantly improve the quality of daily life and overall well-being.

In fact, following this diet may positively affect other aspects of health, potentially reducing fatigue, depression and stress while increasing happiness and vitality.

A low FODMAP diet doesn’t have to be complicated either. It can be personalized based on individual tolerances and preferences.

It’s important to note, however, that while the low FODMAP diet can be highly beneficial for many people with IBS and other digestive issues, it should be undertaken under the guidance of a health care professional to ensure proper nutrition and to avoid potential risks associated with long-term restrictive dieting.

High FODMAP Foods

If you’re looking to avoid FODMAPs, here are the high FODMAP foods to avoid:

Vegetables

• Artichoke
• Asparagus
• Beets
• Bitter gourd
• Broccoli
• Brussels sprouts
• Butternut squash
• Cabbage
• Cauliflower
• Fennel
• Garlic
• Green peas
• Leek
• Mushrooms
• Okra
• Onion
• Peas
• Shallots
• Sugar snap peas

Fruits

• Apples
• Apple juice
• Applesauce
• Apricot
• Blackberries
• Blueberries
• Boysenberries
• Cherries
• Dates
• Dried fruit
• Figs
• Grapes
• Mango
• Nectarines
• Peaches
• Pears
• Plums
• Raspberries
• Watermelon

Dairy

• Cow’s milk
• Custard
• Evaporated milk
• Ice cream
• Soft cheeses
• Sour cream
• Soy milk
• Sweetened condensed milk
• Whey
• Yogurt

Protein foods

• Most legumes

Grains

• Amaranth
• Barley
• Biscuits
• Breads
• Breakfast cereals
• Crackers
• Pancakes
• Pasta
• Rye
• Tortillas
• Waffles
• Wheat

Sweeteners

• Agave nectar
• Fructose
• High fructose corn syrup
• Honey
• Isomalt
• Malt extract
• Maltitol
• Mannitol
• Molasses
• Sorbitol
• Xylitol

Nuts and seeds

• Almonds
• Cashews
• Pistachios

Drinks

• Coconut water
• Fortified wines
• Fruit juices
• Kombucha
• Oat milk
• Rum
• Soda
• Soy milk
• Teas, such as chai, chamomile and fennel

Low FODMAP Foods

It’ll take some getting used to, but don’t worry — in no time flat, you’ll be a veritable expert at avoiding poorly absorbed short-chain carbohydrates.

Keep in mind that the point of a low FODMAP diet is to limit products that ferment in your stomach, not to avoid probiotic-rich, fermented foods. This would be a major mistake because fermented veggies and raw dairy are mainstays of the GAPS protocol.

In fact, you don’t have to completely avoid all FODMAPs, since research shows simply limiting the amount you eat can improve digestive symptoms.

If you do struggle with IBS and digesting FODMAP foods, however, it is safe to eat the following foods that are low in these carbs.

Vegetables

• Alfalfa/bean sprouts
• Bamboo shoots
• Bell peppers
• Bok choy
• Carrots
• Celery
• Chives
• Choy sum
• Cucumbers
• Eggplant
• Fresh herbs
• Ginger
• Green beans
• Kale
• Lettuce and salad greens
• Olives
• Parsnips
• Potatoes
• Pumpkin
• Radish
• Spinach
• Squash (winter, butternut)
• Sweet potatoes
• Tomato
• Turnips
• Water chestnuts
• Yams
• Zucchini

Fruits

• Banana (especially unripe ones)
• Berries
• Cantaloupe
• Grapefruit
• Grapes
• Honeydew
• Kiwi
• Kumquat
• Lemon
• Lime
• Mandarin
• Most melons
• Orange
• Passion fruit
• Pineapple
• Rhubarb
• Strawberries
• Tangerine

Dairy alternatives

• Raw hard cheese (cheddar, colby, parmesan, Swiss, etc.)
• Almond, coconut or rice milk

Protein foods

• Eggs
• Grass-fed beef
• Grass-fed lamb
• Wild-caught fish
• Free-range chicken
• Free-range turkey
• Tempeh

Breads, grains and snacks

• Corn
• Gluten-free breads
• Gluten-free oats
• Gluten-free pasta
• GMO-free corn
• GMO-free rice
• Quinoa
• Rice
• Sorghum
• Sourdough spelt
• Tapioca

Nuts and seeds (sprouted or nut butters preferred)

• Macadamia
• Peanut
• Pecans
• Pine nuts
• Pumpkin seeds
• Sesame seeds
• Walnuts

Condiments

• Cooking oils (avocado, coconut, grapeseed)
• Grass-fed butter
• Maple syrup
• Mayonnaise
• Most herbs and spices
• Mustard
• Olives
• Salad dressings (homemade)
• Soy sauce
• Vinegar

Foods to limit

Additionally, some foods are considered to contain a moderate amount of FODMAPs, so it’s recommended to limit serving sizes:

Fruits

• ¼ avocado
• < 3 cherries
• ½ grapefruit (medium)
• ½ pomegranate (small)
• ¼ cup shredded coconut
• < 10 dried banana chips

Vegetables

• ¼ cup artichoke hearts (canned)
• < 3 asparagus spears
• < 4 beet slices
• < ½ cup broccoli
• < ½ cup Brussels sprouts
• < 1/4 cup butternut pumpkin
• < 1 cup cabbage (savoy)
• < 1 celery stick
• < ½ cup green peas
• < 3 okra pods
• < 10 pods snow peas
• < ½ corn cob
• < ½ cup sweet potatoes

Nuts

• Almonds (< 10)
• Hazelnuts (<10)

It’s important to note that this list does not cover all foods that can and can’t be eaten on the low FODMAP diet.

I recommend consulting your dietitian and the Monash University Low FODMAP Diet App if you’re wondering what foods fit the guidelines.

How to Do It

A low-FODMAP diet is a three-step process designed to help identify which specific FODMAPs trigger your digestive symptoms.

Step 1: Elimination phase

• Strict avoidance of high-FODMAP foods: This phase typically lasts two to six weeks.
• Focus on low FODMAP alternatives: Replace high FODMAP foods with low FODMAP options. For example, swap wheat bread for gluten-free bread, or replace regular milk with almond milk.

Step 2: Reintroduction phase

• Gradual reintroduction of FODMAPs: Introduce one type of FODMAP at a time to identify which ones trigger your symptoms.
• Monitor symptoms: Keep a food diary to track your intake and any resulting symptoms.
• Work with a dietitian: A registered dietitian can guide you through this phase and help you personalize your diet.

Step 3: Maintenance phase

• Limit high FODMAP foods: Once you’ve identified your triggers, you can reintroduce some foods in moderation.
• Create a personalized eating plan: Based on your tolerance, develop a meal plan that fits your lifestyle and manages your symptoms.

Before starting a low FODMAP diet, it’s important to consult with your doctor or a registered dietitian to ensure you don’t create nutritional deficiencies or other issues by following a new way of eating.

It’s also important to be patient, as it may take several weeks to see improvements in your symptoms.

A couple other tips include focusing on specific high FODMAP foods to cut rather than eliminating entire food groups and remembering that it’s still important to eat a balanced and varied diet, even when following this protocol.

Remember, a low FODMAP diet is often used to manage IBS symptoms, but it’s not a cure. It’s essential to work with a health care professional to determine the best approach for your specific condition.

The post What Are FODMAPs? Is a Low FODMAP Diet Key to Treating IBS? appeared first on Dr. Axe.

The ketogenic diet can seem daunting at first. In fact, the thought of measuring ketones, keto macros and keto ratios might be incredibly intimidating for many, especially if you’re a keto diet beginner.

Fortunately, once you break down the scientific jargon and technical terms, calculating your keto diet macros is actually much easier than it seems.

Wondering how to count macros? What should your macros be on a keto diet? And why does it matter how much fat you eat or how many grams of carbs you’re consuming?

Let’s take a closer look.

What Are Keto Macros?

The term “macronutrients” refers to the three main types of nutrients in the diet, including protein, fats and carbs.

Keeping track of your macronutrient intake is absolutely vital to ensuring success on the ketogenic diet. In fact, even a few extra grams of carbohydrates here and there can stall progress and leave you feeling drained, irritable and frustrated.

So why do macros matter on keto?

The ketogenic diet works by restricting carb intake, forcing your body to start using fat for fuel instead of glucose. In order to switch into ketosis, a metabolic state in which your body transitions from a sugar-burner to a fat-burner, it’s important to make sure you’re getting enough fat and limiting consumption of other macronutrients, such as carbs and protein.

Both carbs and protein can be converted into glucose when stores are low, which can keep you from entering ketosis.

Determining your ideal keto percentages or using a keto food calculator can help set you up for success. It can also help you select keto diet foods that fit within your daily allotment to reach and maintain ketosis faster.

How to Calculate — 5 Steps

Although it’s clear that tracking your macros is an important aspect of keto nutrition, you may be wondering: How do I calculate macros for keto?

There are plenty of free keto calculator options out there, which can make it incredibly easy to determine just how many grams of each macronutrient you require. Ideally, the best keto calculator websites should take your age, weight, activity level and gender into consideration to give you personalized recommendations of how much of each macronutrient you should be consuming.

Instead of using an online calculator, you can also opt to determine your daily needs on your own. Following a few simple steps can ensure long-term success and help maximize your results.

Here’s how to get started:

1. Set your keto macro goals

Setting goals for exactly how much protein, fat and carbohydrates you’re aiming for each day is absolutely essential for calculating ideal keto macros. Although the amounts can vary based on a variety of different factors, most recommend sticking to about 30–50 grams of net carbs per day with 70 percent to 80 percent of calories from fat and 15 percent to 20 percent from protein.

Find a ketogenic diet ratio that works for you, and use it to calculate your personalized needs for fat and protein.

2. Calculate daily calorie needs

Determining how many calories you need each day is crucial to calculating your keto macros. You can easily calculate exactly how many calories you should be getting per day by using the following equation:

• Male: 66.5 + 13.8 x (Weight in kg) + 5 x (Height in cm); 6.8 x age
• Female: 655.1 + 9.6 x (Weight in kg) + 1.9 x (Height in cm); 4.7 x age

Next, multiply your total by one of the following, depending on your level of physical activity:

• Sedentary (little to no physical activity): 1.2
• Lightly Active (light exercise 1–3 days per week): 1.375
• Moderately Active (moderate exercise 5–7 days per week): 1.55
• Very Active (intense exercise everyday, or twice per day): 1.725
• Extra Active (hard exercise at least twice per day, training for a marathon, triathalon, etc): 1.9

This should give you an idea of how many calories you need to maintain your weight.

If you’re looking to lose weight on the keto diet, you need to create a calorie deficit by staying below your baseline. As a general rule of thumb, consuming 500 calories below your daily needs results in about one pound of weight loss per week.

3. Determine fat needs

Once you know how many calories you should be aiming for each day, you can start calculating your keto macros. Since fat makes up the biggest chunk of your diet, it’s the easiest macronutrient to get started with.

If you’re aiming for healthy fats to comprise about 70 percent of total daily calories, then you should multiply your total calorie needs by 0.70, which will determine the amount of calories that should come from fat. Then, simply divide that number by 9 (which is the number of calories in each gram of fat) to find how many grams of fat you need per day.

As an example, if you are aiming for 2,000 calories per day, with 70 percent from fat, that means that you should be eating about 1,400 calories per day of fat, which translates to about 156 grams.

Of course, make sure you’re eating the right keto fats and avoiding the less healthy ones.

4. Calculate protein needs

Protein is an important part of any diet, and getting the right amount is especially key when it comes to keto.

If you aren’t getting enough protein in your diet, it can impair wound healing, deplete muscle mass and decrease immune function.

On the other hand, if protein makes up too much of your keto macros percentage, it can keep you from reaching ketosis.

To determine how much protein you need, you’ll follow a similar set of steps as you did for fat.

For instance, if you’re shooting for 2,000 calories per day and protein makes up about 15 percent of your daily keto ratio, you should multiply 2,000 by 0.15, which equates to 300 calories per day from protein. Next, divide 300 by 4 (which is then number of calories in each gram of protein) to determine how many grams of protein you need, which comes out to about 75 grams per day.

5. Start tracking your intake

After you’ve calculated your keto diet macro percentages, it’s time to start keeping track of your intake to stick within your daily allotted macronutrients for keto. There are plenty of free tools out there that make it almost effortless to track the calories, carbs, proteins and fats that you’re consuming throughout the day.

Alternatively, try using a food journal to stay on track with your goals and progress.

The post Keto Macros: How to Calculate Your Nutrient Ratios in 5 Steps appeared first on Dr. Axe.

Notice how in recent years there’s been a growing trend toward eating more “whole foods,” while avoiding things that commonly cause allergies, sensitives, sugar cravings and weight gain? Even many big-name supermarket chains are making a serious effort to clean up store shelves and remove suspicious ingredients from products — such as trans fats, for example. This movement has been nicknamed “clean eating,” which basically means eating foods as close to their natural state as possible.

Practicing clean and mindful eating is a powerful alternative to the unhealthy, detrimental fad diets many have grown accustomed to. It’s also a great way to detox your body.

So what is clean eating exactly, and how do you do it? Let’s find out.

What Is Clean Eating?

New to eating clean? It’s a lot like eating the “healing diet” considering it eliminates or reduces processed products, food irritants and allergens.

Instead, it focuses on quality ingredients that supply essential nutrients and emphasizes cooking more nutritious recipes at home.

Most clean eating programs have these main goals in mind:

• Decrease inflammation — Inflammation has been linked to nearly every chronic disease there is, since it damages healthy cells, arterial walls, joints, brain tissue and the digestive tract. By reducing inflammation, your body is better able to heal from any disease and prevent future diseases from forming. This is exactly why you want to add lots of anti-inflammatory foods (like vegetables, fruits, nuts, seeds, ancient grains, healthy fats and clean protein) to your clean eating meal plan.
• Help lower acidity and alkalize the body — Your body has an optimal pH range that it fights hard to maintain, but acidic foods (like soda, processed meats and refined grain products) make your body less alkaline than it likes to be. All diseases thrive in an acidic environment, which is why the alkaline diet is ideal for protecting your body from the effects of aging and a poor lifestyle.
• Better control blood sugar (glucose) levels — The level of sugar you consume impacts metabolic and hormonal functions, including how you store body fat and the level of stress hormones you produce. You can help manage your weight with clean eating by skipping refined carbohydrates and sugary foods or beverages. That’s because clean eating balances blood glucose levels, allowing insulin receptors to work correctly and producing enough satiety hormones (like leptin) to maintain a healthy body weight.
• Remove toxins and artificial ingredients — Toxicity in our environment has been linked to obesity, hormonal imbalances and autoimmune diseases. We acquire toxins from low-quality animal products, produce sprayed with pesticide chemicals and all sorts of refined foods high in artificial ingredients.
• Provide optimum nutrients — Nutritional deficiencies are common today since a large percentage of the food supply is processed and stripped of natural vitamins, minerals, antioxidants and enzymes. Including more fresh, real ingredients in your diet helps fight oxidative stress, slow the aging process, improve mental capacity and increase energy levels.

Benefits:

One of the major upsides of eating clean is that inflammatory, processed products are greatly reduced, while all sorts of real and mostly fresh/raw foods are encouraged.

Unfortunately in America today, many of the foods we eat are highly processed or genetically modified, so any diet that recommends you eat more natural ingredients is a major step in the right direction.

Processed foods tend to be irritating and hard to digest, since they can damage the delicate lining of your digestive tract.

Any people dealing with allergies, heart disease or cardiovascular issues, arthritis, digestive dysfunction, insomnia, depression, or anxiety — basically all forms of chronic disease — owe it to themselves to eat cleanly.

Not only does eating clean help reverse symptoms of most lifestyle or inflammation-related diseases, but it can also be empowering, making you feel more energetic, self-confident, upbeat and calm.

How to Follow: Foods to Eat/Avoid

How do you begin clean eating? While this way of eating means different things to different people, some basic principles apply to just about everyone.

A clean eating meal plan consists of eating mostly a plant-based diet, with fresh foods (especially vegetables and some fruit), along with adequate amounts of quality protein and healthy fats.

Some people might associate clean eating with being “plant-based” or even vegetarian/vegan, but this isn’t necessarily true. It’s not about eliminating animal foods and only eating plant foods — it’s about creating balance and choosing the best quality you can.

It’s recommended to eat about equal amounts (30 percent each or so) of clean protein sources, healthy fats and low-glycemic carbohydrates in the forms of fruits and vegetables.

Foods to include:

• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

Foods to Avoid:

• Refined grains: white rice, pasta, white bread, breakfast cereals
• Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
• Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
• Conventional meat and poultry
• Farmed fish
• Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

If a clean eating meal plan sounds far removed from how you currently eat, here are three steps you can take to get started:

1. Switch up your fats

Work on removing “bad fats” and replacing them with nourishing “good fats.” This means choosing products that are free of hydrogenated (trans fats) and partially hydrogenated oils as much as possible, which is pretty easy to do if you cook with real fats at home and avoid packaged products or fried foods most of the time.

In addition to nixing trans fats, skip refined vegetable oils (including soybean oil, canola oil, sunflower and safflower oil), and instead use healthy fats like coconut oil, real olive oil or grass-fed butter when cooking.

2. Focus on high-quality animal products

If you eat a lot of animal proteins (meat, poultry, eggs, fish, dairy), you want to make sure you focus on purchasing the best-quality products you can. Many studies have linked factory farmed meats and commercial dairy with inflammation, cancer and heart disease.

Opt for proteins that are grass-fed, pasture-raised, cage-free and wild-caught. This ensures you consume plenty of healthy fats, such as omega-3s.

Plus, there’s also concern over accumulation of pesticides, herbicides, antibiotics and hormones in conventional meats and other animal foods.

If you can find it hard to digest dairy, try raw dairy products, such as yogurt or kefir, which are probiotic foods and immune system boosters.

3. Remove added sugar and make your grains whole

Refined sugars and refined grain products make up a growing percentage of most people’s calories today. That’s a big problem, considering high-glycemic or refined sugars cause elevated glucose levels and contribute to insulin resistance, leading to weight gain, premature aging and degenerative diseases.

On top of that, refined sugary foods are usually “empty calories,” providing little nutrition, and many even contain antinutrients that hinder your ability to absorb nutrients like vitamins and minerals. Even many gluten-free foods can lack nutrients, so don’t necessarily fall for marketing claims on packaged foods.

Check ingredient labels carefully for added sugar (which can be listed under dozens of different names), and make your grains “ancient” and 100 percent whole.

Limit snacks and drinks that spike blood sugar most, which includes most cereals, sweetened drinks like juice or soda, white rice, white pasta, and white bread. We also get a lot of added sugar from sneaky sources like condiments, canned soups or sauces, lunch meats, pizza, “natural” fruit drinks, etc.

Wondering what to eat instead? Emphasize low-glycemic carbohydrates in the forms of fruits and vegetables, plus 100 percent (ideally sprouted) grains, which have high amounts of fiber, enzymes, vitamins, minerals and antioxidants.

Fiber in whole grains and plant foods helps slow the absorption of sugar into the bloodstream, keeps you fuller, improves energy levels, and supports gut and heart health.

Sample Clean Eating Meal Plan

What can I eat in a day of clean eating? Here’s an example of meals that include some of the best clean eating foods:

Breakfasts:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Avocado Toast 5 Ways
• Crustless Spinach Quiche

Lunches:

• Tuscan White Bean Soup
• Cauliflower Pizza
• Curried Turkey Salad
• Fish Tacos

Snacks:

• Gluten-Free Banana Bread
• Chia Seed Pudding

Dinners:

• Grilled Honey Glazed Salmon
• Butternut Squash Ravioli
• Slow Cooker Chicken and Rice

Risks and Side Effects

In recent years, there’s been a growing concern over people who strictly eat clean to the point that it becomes obsessive and unhealthy. This has been termed “orthorexia,” a condition in which a clean eater takes things too far and starts experiencing high amounts of stress and preoccupation over his or her diet.

As the National Eating Disorder Foundation puts it, orthorexia is a fixation on righteous eating that “starts out as an innocent attempt to eat more healthfully, but causes othorexics to become fixated on food quality and purity. They become consumed with what and how much to eat, and how to deal with slip-ups … Self-esteem becomes wrapped up in the purity of orthorexics’ diet.”

There’s no doubt that a healthy diet is important for your health, but the amount of anxiety some people experience over making the perfect food choice all the time can really backfire.

If you notice yourself spending more and more time researching or picking out foods at the grocery store, becoming anxious when eating out at restaurants with friends or struggling to find foods that fit your growing criteria of what’s considered “healthy,” you might be developing orthorexia and should consider speaking with a professional.

Conclusion

• Clean eating basically means eating foods as close to their natural state as possible as part of a clean eating meal plan.
• This approach can help decrease inflammation, lower acidity and alkalize the body, better control blood sugar levels, remove toxins and artificial ingredients, and provide optimum nutrients.
• What are clean eating foods? Aim to eat a variety of fresh, plant-based produce and ingredients along with adequate amounts of quality protein and healthy fats (such as fish, grass-fed meat, free range eggs, olive oil, nuts and seeds).
• Here are steps you can take to dramatically help improve your nutrient intake and lower your toxin exposure: Switch up your fats to get more good fats and less bad fats, focus on high-quality animal products, remove added sugar, and make your grains whole.

The post Clean Eating Meal Plan: Improve Your Diet & Health appeared first on Dr. Axe.

For many of my patients, menopause spells absolute misery. Hot flashes cut into their sleep and create heart palpitations, they frequently feel irritated or “off,” and they often sacrifice their sex life during the transition.

Hormonal imbalances like estrogen, testosterone and dehydroepiandrosterone (DHEA), which decline around middle age, contribute to these and other issues, as shown in animal and human studies.

All together, these imbalances create a perfect storm for problems with weight gain, mood swings and a crashing libido.

Many patients are surprised to learn that diet and lifestyle choices can dramatically impact menopausal symptoms.

Even if a patient is watching calories, a high-sugar diet (and remember: all carbohydrates break down into sugar) can spike and crash insulin levels, which then leads to the storing of fat, exacerbation of inflammation and the creation of a hormonal-imbalance domino effect.

These hormonal imbalances, coupled with the chronic stress and anxiety that nearly every patient experiences, contribute to hot flashes, while also setting the stage for type 2 diabetes, heart disease and polycystic ovary syndrome (PCOS).

All together, it can be a dismal picture. Yet after working with hundreds of women going through menopause, I’ve found a solution.

It’s a perfect plan I developed to help my patients feel better, reduce their disease risk and help them become the most fabulous version of themselves overall. Enter the keto diet for menopause.

How the Keto-Alkaline™ Diet Can Alleviate Menopause

From my clinical plan came my Keto-Alkaline™ Diet, which juxtaposes all the benefits of a high-fat keto diet, while keeping the body alkaline to minimize the potential drawbacks of the keto diet for women.

Among its benefits, during menopause a Keto-Alkaline™ Diet can help:

• Balance hormones. A Keto-Alkaline™ Diet optimizes insulin, cortisol and other hormone levels so you experience fewer symptoms like hot flashes. If they do occur, they’re usually shorter and less misery-inducing.
• Improve brain function. Maria Emmerich, author of Keto-Adapted, says a hot flash is your brain trying to protect itself from starving. One of estrogen’s jobs is to get glucose into your brain for fuel, yet during menopause when estrogen drops, so does its ability to get glucose to your brain. When glucose can’t get into the brain, hot flashes increase while brain health declines. The good news is that ketones your body produces (learn about exogenous ketones) can replace the glucose in your brain and other tissues.

A Keto-Alkaline ™ Diet eliminates that glucose problem, reducing or eliminating miserable menopausal symptoms like hot flashes. Here’s how it can work:

Burn fat

As many patients can attest, weight loss can become a serious challenge during menopause. I’ve found that a Keto-Alkaline™ Diet optimizes hunger-regulating hormones like insulin and leptin, reduces the hunger-growling hormone ghrelin, and eliminates cravings so you can lose weight and keep it off.

Boost sex drive

The Keto-Alkaline™ Diet is rich in healthy fats, which improve the absorption of fat-soluble vitamins. This is especially true with vitamin D, a precursor for your sex hormones.

A Keto-Alkaline ™ Diet actually improves my patients’ lipid profile, while helping balance testosterone and the other hormones menopause can knock out of whack. Results: Increased libido and more spark between the sheets.

Stabilize energy

Menopause can often leave you feeling fatigued and wiped out.

A Keto-Alkaline™ Diet helps maintain steady energy levels because healthy keto-friendly fats provide a clean, efficient energy source to maintain healthy hormone levels, especially when combined with an alkaline keto diet.

Improve sleep

When your diet is filled with sugar and carbohydrates, even those seemingly innocent 100-calorie snack packs can spike and crash your blood sugar, which ultimately impacts sleep levels. Combined with hot flashes, heart palpitations and other menopausal symptoms, your sleep can really start to suffer.

A Keto-Alkaline™ Diet balances blood sugar levels and optimizes hormones like cortisol, serotonin and melatonin to improve sleep and reset your circadian rhythm.

Lower inflammation

Chronic inflammation can increase during menopause, sparking unpleasant symptoms like chronic pain and playing a significant role in nearly every disease on earth.

My Keto-Alkaline ™ Diet, which combines healthy anti-inflammatory fats with alkaline-rich foods, reduces joint pain, back pain and other inflammatory conditions.

My Keto-Alkaline™ Diet is a two-step process: Before you go keto, I want you to get alkaline.

My favorite way to get alkaline is with Mighty Maca™ Plus, which contains the perfect balance of maca, turmeric, mangosteen, cat’s claw, resveratrol and other nutrients to control inflammation and maintain alkaline balance.

You needn’t accept hot flashes, low libido, hormonal imbalances and other menopausal miseries. As many patients can attest, my Keto-Alkaline™ Diet can help you live a healthy, lean, sexually fulfilling and vibrant life.

I’d love to share more about this plan. Whether you’re new to keto or want to give your ketogenic diet an upgrade, my Keto-Alkaline ™ Diet can transform your weight and your health.

You can learn more about it in my new ebook “The Secret Science of Staying, Slim, Sane & Sexy After 40.”

Dr. Anna Cabeca is an Emory University trained gynecologist and obstetrician, a menopause and sexual health expert and international speaker and educator.  She created the top selling products Julva® (an anti-aging feminine cream for women), MightyMaca™ Plus (a superfood hormone balancing health drink), and online programs Magic Menopause, Women’s Restorative Health and SexualCPR. Read her blog at DrAnnaCabeca.com, and follow her on Facebook and Instagram.

The post 7 Ways a Keto Diet Is Perfect for Menopause appeared first on Dr. Axe.

The Mediterranean diet is one of the healthiest ways of eating because Mediterranean diet recipes are full of leafy greens and non-starchy veggies like eggplants and artichokes — among other Mediterranean diet foods.

The meals burst with flavor thanks to herbs and spices, and Mediterranean diet recipes have generous helpings of olive oil and whole grains, lots of high-quality poultry, and a little red meat — it even includes wine!

Following a Mediterranean diet meal plan (or a green Mediterranean diet) is really a lifestyle, and it’s one that’s easy to stick to. You’ll also reap the benefits of the fresh foods, heart-healthy fats and mood-boosting foods that are staples of the diet.

If you’ve been looking for inspiration, you have to try my favorite Mediterranean diet recipes. Because of the focus on vegetables, many of them are perfect for vegetarians and meat lovers alike.

You’re guaranteed to find a new favorite among these Mediterranean diet recipes!

Mediterranean Diet Recipes

1. Garlic aioli

You’ll often see different type of aioli sauces in Mediterranean diet recipes and dishes because that’s where it originated. This healthy condiment can be whipped up in just 10 minutes and includes a slew of healthy Mediterranean ingredients.

This particular take uses basil leaves, cloves, Himalayan salt, avocado oil and extra virgin olive oil, in addition to eggs and lemon juice. This aioli works well as a dip or a sauce on your next healthy sandwich.

2. Olive tapenade

You’ll find olives in all sorts of Mediterranean diet recipes, and olive tapenade just may be the most famous. A staple of the Mediterranean diet, this recipe uses both black and green olives, along with capers (another favorite in the region), sun-dried tomatoes and a host of spices.

What spices, you ask? Sea salt, pepper, garlic, onion powder, oregano, basil and parsley make up the herbs in this popular dish, and you can use either olive oil or avocado oil.

Enjoy this olive tapenade with crackers, bread or even as a condiment on a sandwich, such as the classic New Orleans muffuletta.

3. Mediterranean grilled lamb chops

Lamb is staple in Mediterranean-area countries like Greece and Turkey, and once you try these grilled lamb chops, you’ll understand why.

This one takes a while, but it’s quite delectable and bursting with healthy ingredients.

In addition to the lamb itself, this recipe combines avocado oil, lemon juice, garlic, thyme, rosemary, basil, nutmeg, cinnamon and coriander for a unique blend that tastes great. It’s certain to be among your favorite Mediterranean diet recipes.

4. Mediterranean chicken

Chicken is utilized in several Mediterranean diet recipes, and this one is a simple classic. The star of this recipe is, of course, the free-range chicken, and instead of butter, it calls for ghee.

So what makes it Mediterranean chicken? The goat cheese, tomato slices and spices combine to give it a Mediterranean feel.

5. Garlic lamb roast

If you have the time to fire up the slow cooker, this garlic lamb roast makes for a hearty, healthy dish inspired by the flavors of the Mediterranean. While it calls for a six- to 10-hour cook time, it’s well worth it.

The lamb is spiced with cloves, sea salt, black pepper and rosemary, while chopped carrots, onions and butternut squash make this a well-rounded meal that’s sure to be filling but won’t weigh you down.

6. Tzatziki sauce

If olive tapenade isn’t the most well-known Mediterranean diet condiment, perhaps tzatziki sauce is.

This famous Greek and Turkish dipping sauce combines Greek yogurt with cucumber, olive oil, lemon, dill, cloves and sea salt — and paprika can be added as well. Best of all, it takes all of five minutes to blend and make.

It’s often used as a dip or sauce for falafel, and you can eat it with just about any recipe you want.

7. Greek chicken souvlaki

As you can see, many of these Mediterranean diet recipes have their origins in Greece, including this Greek chicken souvlaki.

What is souvlaki? It’s a favorite Greek fast food, a la gyros or kebabs.

Ready in just 40 minutes, it combines chicken with avocado oil, white wine, lemon, onion and garlic powder, oregano, and basil for a delicious and quick meal.

8. Tuscan white bean soup

There are no shortage of Mediterranean diet recipes that come from Italy, one of the most popular cuisines around. Enter Tuscan white bean soup.

The star ingredient in this one is the white cannellini beans, which are loaded with fiber and protein. To take the flavor up a notch in this soup, it also has onion, carrots, celery, garlic, sage, parsley, tomato, zucchini, squash, cabbage, kale, and either vegetable or chicken broth.

For added flavor, you can crumble goat cheese on top.

9. Greek avgolemono soup

Staying on the soup train, this Greek classic really hits the spot. The term avgolemono means egg lemon, so naturally this recipe calls for egg and lemon to provide the proper texture.

To make the soup, combine four to five cups of water to bone broth powder, sprouted brown rice, eggs, lemon, butter and paprika. You can top it off with organic brown rice crisps and/or chopped green onions for a dish that will transplant your tastebuds right to Greece.

10. Romesco sauce

From the Catalonia region of Spain, this sauce was said to have been originally used by fishermen to put on their fresh seafood catches. The ingredients list can be long, but it takes just five minutes to make.

The main players include roasted red peppers, almonds, fire-roasted tomatoes, parsley, harissa paste, garlic, lemon, olive oil, salt and black pepper. You can add Kalamata olives and/or apple cider vinegar for a bump in flavor and health benefits.

11. Harissa

Speaking of harissa paste, this North African condiment is a spicy paste that is chock-full of healthy ingredients. It begins, unsurprisingly, with dried peppers, and uses other spices like garlic, coriander, fennel, allspice and nutmeg.

It also includes apple cider vinegar, lemon, avocado oil and tomato paste.

Whip this up to add spice to any dish you want. It goes especially well with shakshuka.

12. Easy chicken cacciatore

A dish that combines chicken, tomato, mushrooms and red wine? Yes, please!

Chicken cacciatore is an Italian meal that uses those ingredients in addition to onions, garlic, coconut oil and Italian seasoning. Best of all, it takes less than a half hour to make!

Other Mediterranean-style chicken recipes to try include:

• baked Italian chicken
• chicken marsala
• pesto chicken
• Hungarian chicken paprikash
• chicken paillard

13. Shakshuka

Are you looking for a North African Mediterranean diet recipe that can be eaten for breakfast, lunch or dinner? Shakshuka, popular in Tunisia, Libya, Egypt and beyond, is what you’re looking for.

This version takes just 35 minutes to come together, and it’s loaded with Mediterranean ingredients, including:

• avocado oil
• harissa
• tomato paste
• red peppers
• garlic
• paprika
• chili powder
• sea salt
• black pepper
• crushed red pepper
• fire-roasted tomatoes
• fresh tomatoes
• eggs

Optional ingredients include yogurt, sauerkraut and basil.

14. Classic hummus

Hummus is popular all over world, and it’s easy to see why. With beneficial chickpeas as the base, this healthy, protein-packed condiment is made with garlic, tahini, lemon juice, olive oil, sea salt and paprika.

There is no shortage of ways to use it: as a dip for veggies, spread for a sandwich or a sauce for falafel, for example.

You can also try beet hummus or even baba ganoush, two other popular Mediterranean diet recipes.

15. Tahini

Speaking of tahini, this sesame paste is a delicious condiment in its own right, and it’s brilliance is in its simplicity. In fact, it has among the fewest ingredients among Mediterranean diet recipes.

How many? Just two: sesame seeds and olive oil.

To make it, bake the sesame seeds for about 10 minutes, and once they’ve cooled, blend them with the olive oil until it forms a creamy paste. You can use it on its own as a condiment, or you can make orange tahini dressing, lemon tahini salad dressing, hummus, or other sauces and dips.

16. Egg tahini salad

This is an egg salad recipe with a Mediterranean twist. Instead of hard-boiled eggs mixed with globs of mayonnaise, this version actually makes a mayo-free salad that’s topped with the eggs instead of combined into it.

Really, it’s more salad than egg salad, with mix greens, sun-dried tomatoes and green onion topped with a tahini, apple cider vinegar and dijon mustard dressing.

It’s delicious, refreshing and sure to be added to your list of favorite Mediterranean diet recipes.

17. Falafel

Falafel has become a popular vegetarian and vegan dish all over the world. This classic version does take some time to make, but it provides that delicious falafel flavor you know and love.

First, it requires blending the base chickpeas with black-eyed peas, flour, baking powder and a slew of spices — namely onion, garlic, parsley, cilantro, cayenne, cumin, coriander, cardamom, salt and pepper.

To make it healthier than many food truck versions, fry it avocado oil instead of other vegetable oils.

You can also try zucchini falafel, which combines chickpeas with gluten-free crackers, zucchini, red onion, egg, sea salt and coconut oil served over lettuce leaves. You can top it mint leaves and goat milk, yogurt or kefir.

18. Cauliflower tabbouleh salad

Another Middle Eastern Mediterranean diet recipe, this cauliflower tabbouleh salad is delicious and nutritious. The main ingredients in this salad include cauliflower, lemon juice, olive oil, green onions, tomatoes and parsley.

The traditional versions of tabbouleh usually use bulgur wheat, but the cauliflower make this one easier on the gut.

19. Roasted fennel bulb with pecorino romano and pistachios

Fennel is synonymous with the Mediterranean, so naturally this roasted fennel bulb recipe was bound to make the best Mediterranean diet recipes list. Not only is it mouth-watering, but it also takes just 30–40 minutes to make.

This version utilizes fennel bulbs, pistachios, fresh mint, butter, cheese, lemon, salt and pepper. That’s it!

Enjoy this one any time of day.

20. Curried cauliflower soup

If you want a filling soup that is ready in just 40 minutes, this Mediterranean- and Middle Eastern-inspired cauliflower soup does the job. It’s delicious, hearty and healthy.

In addition to curry powder and cauliflower, this soup includes leeks, kohlrabi, chicken broth, turmeric, ginger, cayenne, lemon, garlic and coconut milk. This version also includes chicken, but you can skip it if you want to keep it vegetarian.

21. Cucumber salad with tomato and onion

Cucumber salad is perfect for a quick lunch. This Mediterranean take includes tomato, basil, apple cider vinegar, olive oil and onions for a simple, refreshing salad that provides a wealth of vitamins, minerals and even healthy fats thanks to the olive oil.

22. Gluten-free Tuscan pasta

Pasta isn’t always the healthiest food to eat, but in this Tuscan favorite, brown rice pasta is used in place of traditional white pasta, amping up the health benefits and keeping it gluten-free.

This Italian meal takes roughly 40 minutes to make, so it’s not too time-consuming for such a satisfying dish. It combines tomato and tomato sauce with garlic powder, Italian seasoning, zucchini, mushrooms, onion, sea salt and black pepper with coconut sugar and coconut oil to bring out a wealth of flavors.

23. Healthy fried chickpeas

Fried chickpeas may not sound healthy, but this version is pan-fried in coconut oil and steers clear of the hydrogenated oils often used in deep fryers. You can even use avocado oil instead if you prefer.

To make this recipe, the chickpeas are mixed with cumin, chili powder, garlic, paprika, sea salt and pepper and pan-fried in the oil for 10–12 minutes. That’s it!

Enjoy these fried chickpeas as a healthy snack.

24. Deviled eggs

There are lots and lots of deviled egg recipes out there, but this one uses the Mediterranean region as inspiration. Ready in 15 to 20 minutes, it combines the hard-boiled eggs with parsley, capers, lemon, Paleo or vegan mayo (or even avocado instead), dijon mustard, and a dash a paprika.

25. Quinoa pilaf

Quinoa is a high-protein grain that is bursting with nutrition, and pilaf is a popular dish across the Mediterranean region. This quinoa version takes just a half hour to make and uses a blend of flavors to really bring the tastebuds to life.

The ingredients list includes onion, bell pepper, clove, currants, almonds, quinoa and cayenne pepper, among others.

26. Tuna pasta salad with Kalamata olives and cherry tomatoes

It’s no secret that Mediterranean diet recipes include more fish and less red meat than the Western way of eating, such as this tuna pasta salad. It, of course, combines tuna fish with Mediterranean staples in olives and cherry tomatoes for unique take on pasta salad.

To make this one a bit healthier, it uses brown rice macaroni pasta instead of refined white pasta. In addition to the tuna, olives and tomatoes, this recipe also has onion, peppers, capers, Paleo mayo, dijon mustard, salt and pepper.

You can top it with green onions and microgreens if you’d like as well.

27. Salmon kale salad

This salad combines the protein-packed healthy fats of wild-caught salmon with supergreen kale, one of the healthiest leafy greens around. Best of all, it takes only 20 minutes to make, including cooking the salmon.

For the salad, the kale is combined with green onions and red pepper, while the dressing uses mustard, honey, goat milk, cashews, chipotle powder and garlic powder.

Other salmon Mediterranean diet recipes you can try include almond-crusted salmon, grilled honey glazed salmon and salmon patties.

28. Eggplant wrapped goat cheese

Eggplant and goat cheese are Mediterranean staples, so naturally eggplant wrapped goat cheese makes the best Mediterranean diet recipes list!

This recipe is quick and simple to make with limited ingredients and cook time. Basil, raisins and ghee combine with the two main players for a delicious side dish or snack.

Other eggplant recipes that double as Mediterranean diet recipes include:

• eggplant parmesan
• eggplant rollatini
• grilled eggplant with mozzarella
• gluten-free eggplant flatbread pizza

29. Goat cheese and artichoke dip

If you’re ready to take your dips to the next level, it’s time to try this tasty and healthy artichoke dip recipe made with goat cheese. Ready in minutes, it combines artichoke hearts and goat cheese in a blender with olive oil, lemon juice, clove, parsley, chives and basil for a delicious dip.

You can make spinach artichoke dip as well.

30. Red lentil soup

Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K and that will also keep you satisfied for hours? This red lentil soup is what you’re looking for.

Ready in 45 minutes, it combines red lentils with carrots, celery, onion, cloves, vegetable broth, thyme and greens. (Kale or Swiss chard work well.)

Use coconut oil or grass-fed butter as the healthy fat, and add sea salt and ground black pepper for added flavor.

The post 30+ Mediterranean Diet Recipes You’ll Love appeared first on Dr. Axe.

It’s not a style of eating that most of us talk about anymore: the high-protein diet. Instead, the focus is usually on fats (such as with the keto diet), a particular region (aka the Mediterranean diet) or even a heavily branded one (like the Atkins Diet, South Beach Diet or Dukan Diet).

But this one macronutrient — protein — plays a key role in most diets and eating plans. (See the many benefits of a high-protein diet below.)

Moreover, high-protein foods provide nutrients that are used by every part of the body to develop, grow and function properly.

Because proteins are involved in just about every body function, it’s important that you consume foods high in protein every day, ideally with every meal.

While most people don’t suffer from a protein deficiency, they are more likely to not eating enough protein in their daily diets and can be vulnerable to not getting enough protein nutrition for muscle repair or proper satiety, for example.

On a high-protein diet, you are likely to feel more satisfied after eating, and you’re less likely to get the blood sugar highs and lows that lead to cravings and moodiness.

What Is a High-Protein Diet?

A high-protein diet is an eating plan in which at least 20 percent or more of your total daily calories come from protein. Many high-protein diets aim higher, such as 30 percent of total calories.

Most high-protein diets restrict the intake of carbohydrates, so they can go hand-in-hand with low-carb diets (like the South Beach Diet) but not always.

Getting to such a protein intake goal is easier said than done, as anyone going on a high-protein can report. It requires planning and focus.

It also relies on high-protein foods, naturally, such as meats, seafood, dairy, eggs and beans.

Not only are these foods high in protein, but they’re also high in nutrients.

One of the first benefits that a high-protein dieter will experience is a reduced appetite, as protein foods are very filling.

Benefits

What does protein do to your body? Here are some of the top benefits of a high-protein diet:

1. Boosts muscle mass

Including plenty of foods high in protein in your diet is necessary to build and maintain healthy muscle mass, while also supporting tendon, ligaments and other body tissue. While high-protein foods are important for bodybuilding, they are also necessary for developing leaner muscles.

When your diet is lacking in amino acids, “muscle wasting” (or muscle atrophy) can take place when your muscle fibers are broken down to support your body’s energy needs.

High-protein foods are especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger. For the process to happen effectively, you need some extra protein to help repair the damage.

While protein alone won’t enhance athletic performance, research shows that eating protein benefits performance when eaten before and after exercise. It helps increase muscle recovery, promotes muscle synthesis and serves as effective muscle ache treatment.

2. Helps manage your weight by filling you up

Although some research studies show conflicting results regarding high-protein diets versus low-protein diets for maintaining an ideal weight or losing weight fast, there’s plenty evidence that protein helps make you feel full and can prevent overeating.

Studies show that controlled calorie intake in association with a moderately high protein intake can be an effective and practical weight-loss strategy.

Some of the reasons this is true? Protein functions to increase satiety to a greater extent than carbohydrates or fats, helping prevent overeating and snacking.

It’s usually much easier to overeat carbohydrates, especially if they’re refined or sweetened, than it is to overeat healthy protein foods.

Eating protein also creates a process in the body known as thermogenesis, which requires the body to expend more energy (calories) in order to digest food. At the same time, protein helps ward off muscle loss that can result from a low-calorie diet, which makes certain protein foods beneficial for weight loss.

In other words, when trying to figure out how to lose weight fast, high-protein foods need to be part of the formula.

3. Stabilizes blood sugar levels

Insulin is a hormone that’s required for carbohydrates, fat and protein to be metabolized. However, carbohydrates require much more insulin than fat or protein.

The major determinate of blood sugar levels is the glycemic index response from the foods you eat, so while eating high-carb and high-sugar foods results in fluctuations in blood sugar levels, eating high-protein foods does the opposite.

Eating foods with protein has a minimal effect on blood glucose levels and can, in fact, slow down the absorption of sugar during a meal.

This means a low-carb, high-protein diet can help prevent spikes in blood glucose, which is especially important for preventing type 2 diabetes, balancing energy levels, and keeping your appetite and mood in check.

4. Improves your mood

Certain amino acids from high-protein foods are needed to balance hormones naturally, control your mood and act as a natural treatment for anxiety.

According to studies, proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin that calm us and keep our outlook positive.

Many people who are lacking in key amino acids start experiencing weakness, moodiness, and increased anxiety or signs of depression for this reason.

Because protein helps stabilize glucose in your blood, it also prevents mood changes, irritability and cravings that can occur due to fluctuating blood sugar levels.

5. Promotes healthy brain function and learning

Proteins are needed to make enzymes, hormones and neurotransmitters that are critical for cognitive function. As your mother may have told you when you were a kid, eating a healthy breakfast sets the tone for the day and prepares you to learn and remember information.

The brain requires a steady supply of amino acids in order to keep concentration, focus and energy levels up. Studies show that when amino acid deprivation takes place, learning and coordination suffers, but once all necessary amino acids are reintroduced into the diet, learning and motor skills improve.

6. Helps maintain strong bones

Many studies now show that a positive association exists between eating more foods with protein and better bone health.  The effects of protein on bones also relate to the specific high-protein foods eaten and intake of important bone-building nutrients like calcium and magnesium.

A diet high in protein from whole, nutrient-rich foods can help heal broken bones and prevent bone weakness, fractures and even osteoporosis by increasing calcium absorption and helping with bone metabolism.

Recent studies on the elderly in the U.S. show that the greatest bone losses occur in people with low protein intake of 16–50 grams per day. It’s believed that when someone eats a low level of protein, insulin-like growth factor production is reduced, which in turn has a negative effect on calcium and phosphate metabolism in the bones and bone formation.

7. Protects heart health

Some studies show that an inverse relationship between protein intake and risk of heart disease has been observed in adults, as higher protein diets appear to be one of the natural remedies for high blood pressure. Also, substituting carbohydrate foods with protein results in lower LDL “bad” cholesterol and triglyceride levels.

One reason this might be true is because higher protein diets balance blood sugar and tend to help prevent other heart disease-related causes, including obesity and diabetes.

8. Slows aging and promotes longevity

One of the key roles of high-protein foods is helping the body synthesize glutathione, often called the “master antioxidant.” Glutathione is stored within our own cells and helps us detox and reduce carcinogens that age us.

Animal and human studies both show that adequate protein intake is crucial for the maintenance of glutathione and helps the body stay in a state of balanced “homeostasis.”

Glutathione deficiency contributes to oxidative stress, which plays a key role in age-related diseases like Alzheimer’s disease, Parkinson’s disease, liver disease, cystic fibrosis, sickle cell anemia, cancer and viral infections.

Research shows that diets that include enough foods that are high in protein can help treat muscle loss due to aging (called sarcopenia). A diet that has adequate levels of protein helps slow the aging process by keeping muscle mass intact, supporting strong bones, and maintaining high cognitive and immune function.

In the elderly, amino acid deficiencies can potentially lead to eye problems like cataracts, heart problems, muscle loss, weakness and mood changes.

As you age, your body is less capable of synthesizing amino acids on its own, which is one reason why the amount of muscle you have tends to decrease over the years while fat accumulates. This makes it even more important for you to eat plenty of protein-rich foods to support not only a healthy body weight, but to keep your memory sharp, energy up, and strength and balance in place.

Protein for Vegans/Vegetarians

You don’t have to eat meat or animal products to follow a high-protein diet. There are actually plenty of plant foods high in protein, such as nuts and seeds.

For those of you on a vegetarian or vegan diet, focus on these vegan high-protein foods to increase your consumption:

• tempeh
• lentils
• beans (black beans, lima beans, pinto beans, chickpeas)
• nuts (almonds, peanuts, pistachios, cashews)
• nut butter (almond butter, cashew butter, sunflower seed butter)
• brown rice
• oats
• quinoa
• seeds (chia seeds, flaxseeds, pumpkin seeds, hemp seeds)
• leafy greens (spinach, kale)

How Much Protein Per Day?

We all need different levels of protein based on our exact needs. For example, your body weight, gender, age, and level of activity or exercise all determine how much protein is best for you.

Before determining your macronutrient needs and how many grams of protein per day, it’s important to figure out how many calories you should aim for each day. To do this, you should start by calculating your basal metabolic rate, which is the number of calories that your body needs to function, not including physical activity or exercise.

There are plenty of online calculators available that you can use to figure out your caloric needs. You can also use our calorie calculator.

There are also some health conditions that require people to either eat more or less protein-rich foods than the average person. Athletes need to eat even more foods for energy and performance, including plenty of quality protein, as well.

That said, there are some general protein guidelines that can serve as a good recommendation to aim for each day.

According to the U.S. Department of Agriculture, the recommended daily intake of protein for adults who are at an average weight and activity level is:

• 56 grams per day for men
• 46 grams per day for women

In my opinion, the amounts above are the minimum protein intake you should aim for each day, assuming you are otherwise healthy and are moderately active.

More ideally, I advise that you try to make protein at least 20 percent to 30 percent of your calories per day. That equates to about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram.

You can start by making about 30 percent of your plate a high-quality source of protein at every meal. This ensures you eat enough throughout the day to meet your needs and prevents you from overeating carbs and junk foods.

It’s best to eat small amounts of protein throughout the day instead of a very large serving only once or twice. This gives your body the right amount of protein it needs at any given time, since only so much can be utilized at once. (The rest is stored as fat or eliminated.)

Because your body cannot store protein, eating it throughout the day is the surest way to balance your blood sugar levels, ward off hunger and support your metabolism. This is especially important around the time of exercise when protein-rich pre-workout snacks can go a long way.

High-Protein Diet Guidelines

If you seek to follow a high-protein diet, the general rule that I like to follow for consuming protein is eating around 30 percent of your body weight in grams of protein per day. That means about 0.75 grams of protein per pound of body weight, or 1.6 grams per kilogram.

So if you weigh 160 pounds, you should be consuming about 120 grams per day.

In fact, studies indicate that diets that average around 0.75 grams of protein per pound, or 1.6 grams per kilogram, can increase weight as well as fat loss, improve body composition and even preserve muscle during the weight loss period.

An easy way to wrap your head around consuming enough protein in one day is to divide the amount of grams you want to eat by the number of meals you consume. If you eat three meals every day and an afternoon snack and want to consume 120 grams of protein, then that’s about 30 grams of protein per meal/snack.

Now break that down even further — 25 grams of protein is about a three-ounce serving (about the size of a deck of cards) of grass-fed beef, organic chicken or wild-caught salmon. Combine your meat with a serving of beans and you have plenty of protein sources in your meal already.

Equally, most protein powders average around 20 grams of protein per serving, and a protein shake makes for a great snack or breakfast.

Even leafy greens or vegetables like broccoli and Brussels sprouts contain some protein, so adding these vegetables and raw cheese to an omelet is another great way to consume over 30 grams of protein per meal.

To address your mid-day hunger and hit your protein intake goals, there are plenty of high-protein snacks that you can turn to. Examples of protein-rich snacks include black bean hummus, yogurt bites, deviled eggs and even cashew butter chocolate chip cookies.

Risks and Side Effects

Some people are concerned that kidney or liver function can suffer when their diets are too high in protein. However, there isn’t much evidence that a well-rounded diet that has moderate to high levels of high-quality protein will cause problems in otherwise healthy people.

Similarly, as mentioned earlier, protein seems to help with bone and heart health.

That said, eating very high levels of protein is correlated with some health risks in certain instances.

What happens when you eat too much protein? Eating more calories in general than your body can use, whether from sources of protein or another source, will not result in better health and will contribute to weight gain.

Very high protein might also lead to digestive problems like constipation, changes in blood sugar levels, and possibly bacteria and yeast growth in the gut.

Neglecting other nutrients and eating a large sum of protein can also put stress on your organs while they work to balance your body’s pH level (since animal foods can be acidic in nature) — plus proteins make your body remove more nitrogen waste products from your blood.

Of course, eating a well-rounded diet that’s varied in terms of foods is important for optimal health. Just like you wouldn’t want to consume large amounts of sodium, you’ll find you do not want to overconsume any food, even high-protein foods.

To sum it up, protein plays a big part in a healthy diet, but quality is key on a high-protein diet — plus you don’t want to simply load up on high-protein foods all day long without eating enough vegetables, fruit and healthy fats.

The post High-Protein Diet Benefits for Muscle Building & Fat Loss appeared first on Dr. Axe.

It’s every dieter’s dream: Imagine being able to eat whatever you want most days of the week, limiting your intake for one or two days at a time, and still losing weight. This is what many people experience when they begin practicing intermittent fasting (IF).

Intermittent fasting can do more than slim just your waistline. Studies show that benefits of fasting include helping stabilize blood sugar levels, reduce inflammation and keep your heart healthy.

There are a variety of approaches to intermittent fasting, whether you prefer to fast for a good chunk of hours each day or skip meals for two days each week.

Let’s look below at how intermittent fasting can serve as one way to simultaneously improve your health and achieve your weight loss goals. Consider this your intermittent fasting beginner’s guide.

What Is Intermittent Fasting?

Intermittent fasting, also known as cyclic fasting, has risen in popularity in recent years as more research emerges showing that it’s typically safe and effective.

However, intermittent fasting is hardly a new concept. It’s been used for centuries during times when food was scarce, and it even plays a central role in many major religions.

In fact, once a year, Muslims observe Ramadan, a month of fasting from dawn until sunset.

In a 2016 Cell Metabolism study, the authors discuss how fasting allows humans to rely less on our glucose (sugar) stores for energy and instead on our ketone bodies and fat stores (keto intermittent fasting). As a result, “both intermittent and periodic fasting result in benefits ranging from prevention to the enhanced treatment of diseases.”

Even fasting mimicking diets, which are not true fasting, can create beneficial changes similar to those caused by fasting.

It’s difficult to define intermittent fasting, as there’s not just one correct method for how to fast.

In fact, there are many different variations that are used around the world. Each follows a different eating pattern that is often strictly adhered to in order to achieve physical or even spiritual results.

How Does Intermittent Fasting Work?

The extensive research on the concept of intermittent fasting suggests it functions in two different ways to improve various facets of health.

First, intermittent fasting results in lowered levels of oxidative stress to cells throughout the body.

Second, fasting improves your body’s ability to deal with stress at a cellular level. It activates cellular stress response pathways similar to very mild stressors, acting as a mild stimulant for your body’s stress response.

As this occurs consistently, your body is slowly reinforced against cellular stress and is then less susceptible to cellular aging and disease development.

Common Types

• Alternate-Day Fasting: This entails eating only every other day. On fasting days, some eat no food at all, and others eat a very small amount, typically around 500 calories. On non-fasting calorie days, eat normally (but healthfully).
• The Warrior Diet: This diet involves eating only fruits and vegetables during the day and then eating one large meal at night. (The Military Diet also may use intermittent fasting protocols.)
• 16/8 Fasting (also often referred to as Time-Restricted Feeding): For this method, you fast for 16 hours every day and limit your eating to eight hours. Most often, key component of 16/8 intermittent fasting is skipping breakfast. This approach involves not eating anything after dinner and skipping breakfast the next morning.
• Eat-Stop-Eat: Practice the “Eat Stop Eat” method by picking one or two days out of the week in which you fast for 24 hours, then eat nothing from dinner one day until dinner the next day. On the other days, you should have normal calorie days.
• 5:2 Diet: For five days of the week, you eat normally. For the remaining two fast days, you should restrict your caloric intake to between 500–600 calories every day.
• Dirty Fasting: Dirty fasting is one method of fasting that is a bit more flexible that other methods. It allows you to eat a very limited number of calories while “fasting,” such as about 100 calories or less.

Health Benefits

1. Promotes weight loss

A major intermittent fasting health benefit is its ability to rev up fat burning and help the pounds slide off. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require you to meticulously measure your foods and track the calories and grams consumed.

Even though it doesn’t require calorie counting, studies suggest intermittent fasting can result in the same amount of weight loss as continuous restrictive diets. (Learn “how many calories should I eat a day?”)

Intermittent fasting results in increased fat burning and fast weight loss by forcing your body to use fat stores as fuel. When you eat, your body uses glucose (sugar) as its primary source of energy and stores whatever is left over as glycogen in your muscles and liver.

When you don’t give your body a steady stream of glucose, it begins breaking down the glycogen to use as fuel. After the glycogen has been depleted, your body seeks out alternative sources of energy, such as fat cells, which it then breaks down to help power your body.

This is similar to the ketosis diet (or “keto diet”), in which you deprive your body of carbohydrates and force it to use stored fat for energy.

A 2020 review looked at the effects of intermittent fasting on body composition in 27 different studies and found that, on average, it slashed body weight by 1 percent to 13 percent within six months. Another study found that whole-day fasting led to similar results, with up to a 9 percent reduction in body weight.

Yet another study focused on the 16/8 method of intermittent fasting showed that it significantly reduced fat mass while retaining both muscle mass and strength. This fact is why I recommend this style of intermittent fasting the most.

All of that said, one randomized controlled trial found that calorie restriction was still needed to cause weight loss even when someone was fasting, meaning that sticking to a healthy diet is key.

A 2023 study from the Journal of the American Heart Association did not support the use of time‐restricted eating as a strategy for long-term weight loss, but this was contrary to many of the other studies on intermittent fasting, as shown above.

2. Improves blood sugar

When you eat, carbohydrates are broken down into glucose (sugar) in your bloodstream. A hormone called insulin is responsible for transporting the glucose out of the bloodstream and into the cells, where it can be used as energy.

Insulin doesn’t always work effectively when you have diabetes, which can result in high blood sugar levels coupled with symptoms like fatigue, thirst and frequent urination.

Some studies show that intermittent fasting benefits insulin sensitivity and blood sugar levels by keeping them well-regulated and preventing spikes and crashes. Fasting seems to be especially effective for this purpose when it lasts at least 16 hours.

In one study, participants with diabetes fasted an average of 16 hours daily for two weeks. Not only did intermittent fasting cause weight loss and a decrease in caloric intake, but it also helped significantly reduce blood sugar levels.

Another study showed that fasting decreased blood sugar by 12 percent and also lowered insulin levels by nearly 53 percent. Preventing a buildup of insulin allows it to work more efficiently and keeps your body sensitive to its effects.

3. Keeps your heart healthy

Studies show that intermittent fasting helps improve cardiovascular health by lowering certain heart disease risk factors.

In one study, fasting was shown to influence several components of heart health. It increased good HDL cholesterol and decreased both bad LDL cholesterol and triglyceride levels.

One animal study in the Journal of Nutritional Biochemistry showed that intermittent fasting caused an increase in levels of adiponectin, a protein involved in the metabolism of fat and sugar that may be protective against cardiovascular disease and heart attacks.

In fact, in one study, rats that fasted every other day were nearly 66 percent more likely to survive a heart attack than those on a normal diet.

It is important to note here, however, that the American Heart Association did find that limiting your eating window to eight hours or less could actually have the opposite effect for some individuals.

In a study of of more than 20,000 adults, researchers found that “those who followed an 8-hour time-restricted eating schedule, a type of intermittent fasting, had a 91% higher risk of death from cardiovascular disease.”

4. Reduces inflammation

Inflammation is a normal immune response to injury. Chronic inflammation, on the other hand, can lead to chronic disease.

Some research has even linked inflammation to conditions like arteriosclerosis, diabetes, obesity and cancer.

A study published in Nutrition Research followed 50 individuals observing Ramadan and revealed that they had decreased levels of some inflammatory markers during Ramadan fasting.

Another study in 2015 discovered that a longer duration of nighttime fasting was associated with a decrease in markers of inflammation. In the journal Rejuvenation Research, alternate-day fasting helped reduce markers of oxidative stress.

There’s also evidence that intermittent fasting can support a healthy gut microbiome, which assists in supporting immune defenses.

While more research is needed, these studies provide promising evidence showing that intermittent fasting may help reduce inflammation and fight off chronic disease.

5. Protects your brain

In addition to keeping your heart healthy and warding off disease, some studies have indicated that intermittent fasting protects the health of your brain.

One animal study showed that intermittent fasting helps enhance cognitive function and protect against changes in memory and learning function compared to a control group. Another animal study found that it protects the brains of mice by influencing certain proteins involved in brain aging.

Additionally, the anti-inflammatory effects of intermittent fasting may also help slow the progression of neurodegenerative disorders like Alzheimer’s disease.

Some also say that fasting promotes autophagy, or “self-eating,” which is our normal bodily process of cellular renewal, although more research on this topic is needed.

6. Decreases leptin resistance (and possibly normalizes hunger)

Leptin, also known as the satiety hormone, is a hormone produced by the fat cells that helps signal when it’s time to stop eating. Your leptin levels drop when you’re hungry and increase when you’re full.

Because leptin is produced in the fat cells, those who are overweight or obese tend to have higher amounts of leptin circulating in the body. However, too much leptin floating around can cause leptin resistance, which makes it harder for it to effectively turn off hunger cues.

One study with 80 participants measured leptin levels during intermittent fasting and found that levels were lower at night during the fasting period. Lower levels of leptin could translate to less leptin resistance, less hunger and potentially even more weight loss.

7. May reduce risk of cancer

Intermittent fasting has gained attention for its potential role in reducing cancer risk. Several studies suggest that it can lower cancer risk through mechanisms involving improved metabolic health and reduced inflammation.

By restricting eating periods, IF can lead to decreased levels of insulin and insulin-like growth factors, which are associated with cancer development. High insulin levels and chronic inflammation are known to promote tumorigenesis by encouraging cellular proliferation and inhibiting apoptosis (programmed cell death), creating an environment conducive to cancer growth​.

Moreover, intermittent fasting can enhance autophagy, a cellular process that removes damaged cells and regenerates new, healthy ones. Autophagy plays a crucial role in maintaining cellular integrity and preventing the accumulation of defective cells that could lead to cancer.

Research indicates that increased autophagy resulting from intermittent fasting helps eliminate precancerous cells, thereby lowering the overall risk of cancer development​.

Additionally, intermittent fasting has been linked to changes in gut microbiota composition, which can influence systemic inflammation and immune responses, further contributing to cancer risk reduction.

8. Enhances longevity

Intermittent fasting is also associated with promoting longevity, primarily through its effects on metabolic health and cellular maintenance processes.

One of the primary ways IF promotes longevity is by improving insulin sensitivity and reducing insulin levels, which are crucial factors in metabolic health. Enhanced insulin sensitivity leads to better glucose metabolism and lower levels of chronic inflammation, both of which are associated with extended life span.

Furthermore, intermittent fasting stimulates various cellular repair processes, such as autophagy, which is essential for removing damaged cellular components and preventing the accumulation of cellular debris that can lead to aging and age-related diseases. By enhancing autophagy, IF helps maintain cellular function and integrity over time, which is a key factor in promoting longevity​.

Additionally, intermittent fasting has been shown to influence key longevity pathways, including the reduction of oxidative stress and the activation of sirtuins, which are proteins involved in cellular regulation and aging processes. These combined effects contribute to the overall enhancement of health span and life span in individuals practicing intermittent fasting​.

Finally, it may help preserve intestinal health as people age, according to research published in 2024.

9. Induces various cellular repair processes

Intermittent fasting induces several cellular repair processes that are crucial for maintaining cellular health and preventing disease. One of the most significant processes activated by intermittent fasting is autophagy, a mechanism that involves the degradation and recycling of damaged cellular components.

Autophagy plays a vital role in protecting cells from stress and maintaining cellular homeostasis. By promoting autophagy, intermittent fasting helps remove dysfunctional mitochondria and other cellular debris, thereby preventing the onset of diseases related to cellular damage and aging.

In addition to autophagy, intermittent fasting enhances DNA repair mechanisms. During periods of fasting, cells enter a state that promotes the repair of DNA damage, which is essential for preventing mutations that can lead to cancer and other age-related diseases.

IF also influences the production of growth factors and cytokines that support tissue repair and regeneration.

For instance, fasting has been shown to increase levels of brain-derived neurotrophic factor (BDNF), which supports the survival and growth of neurons, enhancing cognitive function and protecting against neurodegenerative diseases​​.

10. Protects against Alzheimer’s

Intermittent fasting has shown promise in protecting against Alzheimer’s disease (AD) by affecting several key pathways associated with neurodegeneration. One of the primary mechanisms is the enhancement of autophagy, which helps clear amyloid-beta plaques and tau tangles, both of which are hallmark features of Alzheimer’s pathology.

By promoting the removal of these toxic proteins, intermittent fasting can reduce the neuronal damage and cognitive decline associated with AD​​.

Furthermore, intermittent fasting improves metabolic health, which is closely linked to brain health.

Improved insulin sensitivity and reduced inflammation from intermittent fasting can help protect against cognitive decline, as shown in animal research. High levels of insulin and chronic inflammation are risk factors for Alzheimer’s, as they can lead to insulin resistance in the brain and exacerbate the formation of amyloid plaques.

Additionally, intermittent fasting has been shown to increase levels of BDNF, a neurotrophic factor that supports neuronal growth and plasticity, thereby enhancing cognitive function and providing a protective effect against Alzheimer’s disease​​.

Through these mechanisms, intermittent fasting can contribute to a lower risk of developing Alzheimer’s and other neurodegenerative conditions.

How to Intermittent Fast

As described above, there are many types of intermittent fasting with different options that can fit any schedule or lifestyle. It’s best to experiment and find the one that works best based on your individual needs.

While every type of intermittent fasting requires you to skip meals (most commonly breakfast), each type works a bit differently and has different “rules.”

Intermittent fasting schedule

For beginners, the easiest starting point is the intermittent fasting 16/8 method, a form of time-restricted eating. This typically just involves skipping your evening snack after dinner and skipping breakfast the next morning as well.

If you don’t eat anything between 8 p.m. and 12 p.m. the next day, for instance, you’ve already fasted for 16 hours.

If 16 hours of fasting feels too daunting at first, begin with a shorter fast lasting about 13 to 14 hours. Increase how long you fast as your body gets accustomed to it.

While the 16/8 method has been shown to be generally safe for most people, longer fasts ranging from 14 to 72 hours may not be safe for everyone. It also takes your body time to adjust to the effects of fasting, so don’t push yourself too hard at first.

What can I eat during intermittent fasting?

Unlike typical diets, with intermittent fasting there’s no need to count points or calories or plug your foods into a food diary each night.

Even if your goal is to primarily lose weight from IF, it’s still important to consume enough healthy food and calories in general. Otherwise, you risk slowing down your metabolism, which is the opposite of what you want.

Skipping meals is also not an excuse to eat junk and “empty calories,” meaning it’s important to continue to focus on consuming a nutrient-dense diet.

While practicing intermittent fasting, here are foods to emphasize when you’re not fasting and within your eating window, all of which tend to be filling plus full of nutrients:

• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

How much weight can you safely lose in a month with intermittent fasting?

It’s reasonable to expect to lose about 0.5 to two pounds per week (or up to about eight pounds per month). The bigger your body mass when you start fasting, the likelier it is that you’ll lose weight more quickly.

Keep in mind that intermittent fasting should be viewed as a change in lifestyle rather than a diet. In fact, it’s more similar to reverse dieting than dieting itself.

Be sure to focus on filling your diet with healthy whole foods during the days that you do eat to squeeze as many nutrients as possible into your day.

If you’re physically active, intermittent fasting and working out are fine. Stricter forms of fasting, such as going an entire day without food, require more precautions.

Risks and Side Effects

Why might intermittent fasting be bad for some people? It’s not intended for people with eating disorders, women who are pregnant or those who already have low body weight.

When taken too far, it can potentially cause side effects such as:

• fatigue
• weakness
• brain fog
• anxiety
• cravings
• increased hunger
• trouble sleeping (especially if you’re fasting at night)

If you suffer from low blood sugar, for example, going without eating all day may lead to dangerous side effects due to a drop in blood sugar causing symptoms like shakiness, heart palpitations and fatigue. If you have diabetes, it’s best to work with your doctor to determine if intermittent fasting is right for you.

If you have a history of eating disorders, this is also not a good tool for you as it may encourage unhealthy behaviors and trigger symptoms. If you are a child or teenager and still growing, intermittent fasting is not recommended either.

Among those who have gallstone disease, fasting may actually increase the risk of gallbladder problems and should be avoided.

Finally, studies show that fasting may alter levels of your thyroid hormones. If you suffer from any thyroid issues, you may want to reconsider intermittent fasting to avoid alterations in these important hormones.

Those who are sick may also want to reconsider fasting as it can deprive your body of the steady stream of nutrients that it needs to heal and get better.

Is intermittent fasting safe for women? Generally speaking, yes, it’s safe, but women tend to be more sensitive to the effects of fasting compared to men.

Certain women may encounter hormone issues if they fast for days on end — they may benefit from doing intermittent fasting only a few days a week rather than every day, for example.

Those who are pregnant and breastfeeding should also avoid fasting and focus instead on a nutritious diet rich in vitamins and minerals.

Final Thoughts

• Intermittent fasting is one method to increase fat-burning and lose weight while supporting metabolic and cognitive health.
• Other health benefits include help regulating blood sugar, protecting your brain, keeping your heart healthy and reducing inflammation.
• There are many ways to fast, with variations that can fit into any lifestyle. A popular method is skipping breakfast and fasting for about 16 hours per day, including overnight.
• This dietary tool is typically safe but not a good fit for everyone, especially those suffering from certain health conditions, such as diabetes, gallstones, an eating disorder or a thyroid disorder.
• To avoid side effects, start slowly, and be sure to eat a nutrient-rich diet in order to prevent any deficiencies or issues like fatigue.

The post Intermittent Fasting: How to Do It for Weight Loss appeared first on Dr. Axe.

By now you might be familiar with bone broth and all this time-honored, traditional food has to offer — collagen, amino acids and numerous trace minerals, just for starters. Maybe you’re now looking to take things to the next level and try a bone broth fast, but you aren’t quite sure how to safely go about this.

As you’ll learn, bone broth is one of the most nutrient-dense, healing foods for the digestive system and therefore a great way to kick off a healthier way of eating and help resolve symptoms related to poor digestion and other concerns.

What Is a Bone Broth Fast?

A bone broth fast involves drinking bone broth several times per day but not eating much other solid food. It’s a type of liquid diet.

Although it’s been consumed around the world in one form or another for thousands of years, bone broth is made from animal parts that in modern times are normally discarded. These include bones and marrow, skin and feet, tendons and ligaments — all of which aren’t edible on their own but make nutrient-packed additions to slow-simmering stock.

Bone broth is boiled slowly over several days — normally with veggies, an acid and fresh herbs in addition to animal parts — allowing all of the ingredients to release their stored nutrients. There are several kinds that are most popular, including chicken bone broth and beef bone broth.

Fasts are not for everyone, and sometimes certain kinds can pose risks since they involve consuming little nutrients due to greatly reducing calorie intake. However, if you make a good candidate, consuming bone broth is ideal for a fast because it’s chock-full of both macronutrients and micronutrients.

Within fish, chicken and beef bone broth, you’ll find amino acids (which form proteins) like glycine, arginine and proline; vitamins and minerals; collagen; electrolytes; and even antioxidants like glucosamine.

One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body. Collagen is found inside the lining of the digestive tract, within bones in bone marrow, in skin, and in the tissues that form joints, tendons, ligaments and cartilage.

Within collagen are other special nutrients, including amino acids like proline and glycine, plus gelatin — each of which has its own unique functions.

Benefits

Why is bone broth good for fasting? The benefits of consuming bone broth while fasting include:

• stronger immunity against common illnesses or allergies
• reduced symptoms related to digestive disorders, like leaky gut syndrome, IBS or IBD
• generally enhanced digestion with fewer cases of bloating, diarrhea, gas, acid reflux and constipation
• healthier joints, ligaments and tendons
• more youthful-looking skin thanks to collagen
• stronger bones
• higher intake of importance minerals like calcium, phosphorous, magnesium, potassium and more

Before we dive in to the advantages of consuming bone broth, let’s first talk about the many benefits of fasting. Fasting, when done right and by the right people, has been shown to promote better health by:

• improving weight loss and helping with weight maintenance
• reducing fasting insulin levels and normalizing blood sugar activity
• lowering cholesterol
• promoting the secretion of human growth hormone, which is important for burning fat
• having positive effects on body mass and health markers in professional athletes
• reducing risk for diseases like diabetes, cancer and heart complications
• normalizing appetite by controlling hunger hormones like ghrelin
• lowering triglyceride levels
• even slowing down the aging process and increasing someone’s life span

Here’s more about how a bone broth fast can benefit you:

1. Improves Digestive Functions

Bone broth is a natural source of collagen, a type of protein that’s needed to form tissue that makes up the lining of the gastrointestinal tract. Collagen protects and soothes the lining of the digestive tract and can aid in treating leaky gut syndrome, IBS symptoms and acid reflux.

It’s been shown that patients with IBD produce less collagen in their digestive systems. Increased intakes are capable of helping strengthen and normalize mucus membranes in the GI lining, closing tiny junctures and stopping indigested food particles and chemicals from leaking out of the gut into the bloodstream.

When collagen breaks down, gelatin is formed, which is known to help people dealing with food allergies and sensitivities to foods, such as cows’ milk and gluten. Gelatin in bone broths contains “conditional” amino acids called arginine, glycine, glutamine and proline, which have certain anti-aging effects and promote probiotic balance and growth.

2. Makes Your Skin Glow

Collagen helps form tissues found in skin that give it strength, smoothness, elasticity and youthful appearance. In fact, studies have found that higher intakes of collagen are associated with improvements in skin barrier functions, increased hydration and reductions in signs of aging, including wrinkles, fine lines and sagging.

Although you likely won’t notice any improvements within just a few short days, higher collagen intake is also known to decrease the appearance of cellulite. Cellulite develops due to lack of connective tissue, which is made from collagen.

3. Supplies Important Minerals

Some fasts fail to provide important trace minerals that we need for ongoing energy, immunity, digestion and more. Because bone broth is made from animal bones and parts that are concentrated sources of numerous minerals, it provides minerals and electrolytes, including calcium, phosphorous, magnesium, sodium, potassium, sulfate and fluoride.

This can help prevent an electrolyte imbalance, dehydration that can occur during a fast, fatigue, brain fog, moodiness, and muscle spasms or weakness.

4. Helps Prevent Muscle Wasting

It’s possible during a fast to wind up losing some weight, which can really be due to muscle (and therefore strength) loss. Luckily during a bone broth fast, you still obtain amino acids, such as glycine and proline, that help prevent the breakdown of valuable protein tissue found in muscles.

In fact, a bone broth fast might even help you with muscle recovery, reduce joint pain (since collagen is known to fight symptoms of arthritis) and even relax tense muscles naturally.

Glycine is an important amino acid for actually building muscle strength, ushering nutrients into cells to be used for energy, controlling blood sugar levels and even synthesizing human growth hormone.

Because glycine plays a role in the process of gluconeogenesis, which takes place in the liver, it can provide cells with an energy source even when little calories or carbohydrates are consumed. This, in turn, can help prevent sarcopenia, muscle wasting as we age.

5. Helps Detoxify the Liver and Digestive System

Consuming bone broth is an effective way to boost your supply of the antioxidant glutathione, one of the body’s most powerful detoxifying agents.

Glycine is a precursor needed for the production of glutathione, which helps the liver flush out excess chemicals, stored hormones and other waste. Other minerals, acids and electrolytes can also boost detoxification processes, including acetic acid (found in apple cider vinegar, which is often added to bone broth recipes), magnesium and sulfate.

6. Boosts Immunity

Bone broth fasts can increase beneficial bacteria living in the gut, and gut health is highly correlated with stronger immunity (not to mention many other aspects of health, like hormonal balance and weight regulation). Good bacteria in the gut (often called probiotics) can actually turn on certain genes that help regulate inflammation and turn down numerous types of unwanted symptoms.

7. Can Improve Sleep, Memory and Cognition

The amino acids found in bone broth act like inhibitory neurotransmitters for the production of chemicals and hormones that help us sleep, think clearly, stay motivated, remember information and make decisions.

Higher intake of glycine, for example, has been found to help people who can’t sleep get better rest, lower symptoms of anxiety, improve mental performance and even enhance memory.

Bone broth is also a great way to obtain electrolytes, including potassium, magnesium and sodium, that sustain energy and assist in muscle, nerve, digestive and cognitive functions. Magnesium, for example, is known to help decrease headaches, restlessness, muscle spasms during sleep, muscle pains and digestive discomfort.

How to Do It

New to drinking bone broth and/or fasting? Here are answers to some frequently asked questions about the process:

How long should you do a bone broth fast?

Most people do this type of fasting for a period of three to four days, while consuming several quarts of bone broth daily and eliminating many problematic foods.

Plan to fast for a period of three to four days. This amount of time is best for helping kill off harmful bacteria in the gut, repair the GI tract and repopulate the gut with probiotics.

Longer than this might be tolerable for some, but it also raises the risk for more problems, fatigue and deficiencies in certain groups of people. If you plan on doing intermittent fasting, a longer duration up to 90 days might be beneficial.

How much bone broth should you drink during a fast?

Each day you ideally should consume between three to four quarts of bone broth. Making the broth yourself is the best way to ensure it’s high-quality and doesn’t cost you too much.

About 12 ounces is the proper amount for one serving. You should consume this 12-ounce serving about five times a day — 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example.

What foods should you definitely avoid while fasting?

While fasting, you’ll ideally not eat anything at all, unless you’re doing intermittent fasting and it’s within your “eating window.”

It’s ideal to eliminate all problematic and inflammatory foods during a bone broth fast, including grains, packaged/processed snacks, added sugar, FODMAP foods/complex carbohydrates, sweetened drinks, dairy and refined vegetable oils.

Within your eating window, you can include as many healthy fats, clean proteins, fruits and veggies as you choose.

Can you drink water on a bone broth fast?

Drinking water is definitely encouraged. This helps keep you hydrated and can make fasting easier in general.

How should you make and store bone broth?

Plan to make your broth one to two times in a large batch and refrigerate/freeze small portions to keep them fresh throughout the fast. Drink broth throughout the day as you’d like, adding ingredients like salt, pepper, vinegar and seasoning for extra taste.

You can reheat cooled or frozen stock on the stovetop, whisking it and skimming off the fatty/oily surface if you’d like to (although this is nutrient-dense and should be kept for cooking later on).

Are there different methods of doing bone broth fasting?

Bone broth fasts can be customizable to fit your needs and goals. They don’t require buying lots of expensive supplements, going for very long periods without eating “normally,” or much risk and investment.

Here are several ways you can try a bone broth fast safely:

• You may want to practice intermittent fasting by going without any food for 12–15 hours of the day (usually through the night and morning), although this isn’t necessary for everyone.
• You might choose to utilize a combination of different stocks (chicken bone broth, beef bone broth and fish stock, for example) or stick with exclusively beef stock if you have a very sensitive system since this seems to be most well-tolerated.
• Try a bone broth fast as part of the GAPS diet protocol, eliminating problematic foods to test your response, or include bone broth in a FODMAP diet or specific carbohydrate diet (SCD) if you know certain carbohydrates cause your symptoms to worsen.
• It’s also a good idea to consume probiotics/fermented foods during the fast and afterward to boost intake of healthy bacteria.
• Even if you aren’t looking to do a formal fast but still want to take advantage of bone broth’s benefits, you can start by consuming eight ounces of broth once or twice daily as a soup, a plain beverage or within other recipes.

Who Should Do It?

How do you know if a bone broth fast is right for you? The people who can benefit most from fasting with bone broth include:

• those with digestive disorders (like leaky gut syndrome, inflammatory bowel disease or IBS)
• anyone struggling with food allergies and sensitives
• those prone to frequent digestive symptoms, like bloated stomach, gas and constipation
• anyone with signs of low immune function, including frequently getting sick, or having asthma and recurring respiratory issues
• those dealing with autoimmune disorder symptoms, fatigue, sluggishness and problems sleeping well
• people reacting to negatively to medications
• those with joint pains or arthritis
• anyone looking to gain more energy, improve the appearance of skin and feel more clear-headed

Bone broth can be included in basically any healing dietary program as an effective way to help heal the digestive system, reduce fermentation in the gut, lower gas accumulation, and prevent gut permeability and inflammation.

Many who have had success with other types of fasts or protocols, including the GAPS diet or SCD, will likely also benefit from trying a bone broth fast. These are just two examples of diet elimination protocols that offer serious benefits for those who are struggling with compromised digestive and immune systems.

Bone broth is a popular addition to a healing diet because it’s very easy to metabolize, free from common allergen ingredients and a rich source of nutrients that are easy to miss out on when eliminating certain things from your diet.

Protocols such as a FODMAP diet or SCD diet work by eliminating most troublesome carbohydrates and common food allergies, while including specific types of carbs that are easy for most to digest and metabolize, along with plenty of nutrient-dense vegetables, healthy fats, clean proteins, fresh herbs and broths/stocks.

Maintenance

Once you’ve completed a bone broth fast, you’ll be in better shape to start a healthier way of eating that eliminates certain ingredients you might have realized caused you discomfort.

After the three to four days of fasting are over, you can continue to consume at least one to two cups of broth daily and also keep fermented foods/probiotic supplements in your routine to prolong your results.

In some ways, a bone broth fast can act like an elimination diet, helping pinpoint which foods might trigger symptoms like bloating, low energy or diarrhea.

Of course, it’s not sustainable to fast on bone broth for long periods of time, but you can follow a bone broth fast several times per year if you find it helpful to kick-start a healthier eating plan.

Long term, you want to focus on eating a healthy diet that promotes overall gut health, meaning one that includes foods such as:

• vegetables
• fruits
• herbs
• spices
• quality proteins
• nuts
• seeds
• green tea
• herbal teas

Risks and Side Effects

While fasting has many advantages, certain people are not good candidates for a bone broth fast (or any other fast, for that matter). Those who should avoid doing a bone broth fast include:

• anyone with hypoglycemia
• women who are pregnant or breast-feeding
• anyone who is underweight or recovering from a serious illness involving malnourishment (such as an eating disorder or digestive disorder)
• anyone with diabetes (without talking with a doctor first at least)
• people who rely on taking medications daily should also get clearance from their doctors, since some medications require eating solid foods

Remember fasting is different for every person, and there’s no concrete way to do one. Try to use common sense, and follow these tips to yourself safe:

• Eat if you’re feeling weak or very hungry.
• Try to get enough sleep and rest.
• Don’t overexert yourself or exercise vigorously. (It’s a good time to take it easy.)
• Simply listen to your body.

Conclusion

• A bone broth fast means you consume bone broth several times per day but not much other solid food.
• Most people do best fasting for a period between three to four days, during this time consuming several quarts of bone broth daily and eliminating many problematic foods.
• One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body.
• Combining bone broth and fasting has some of these advantages: may help promote weight/fat loss, can promote gut health and improve digestion, makes your skin glow, supplies important minerals, prevents muscle wasting, supports liver function, and helps promote restful sleep and cognition.

The post 7 Benefits of a Bone Broth Fast: Stronger Gut, Skin + More appeared first on Dr. Axe.

When you’re going on a low-carb diet, whether it’s to cut down on grains or to move your body from a “carb burner” to a “fat burner,” prepping lunches and dinners is pretty straightforward. With grilled protein options, roasted veggies and big salads, you can get a ton of variety and nutrients into your meals — but what about low-carb breakfast?

That poses more of a challenge, every single morning. So many breakfasts are centered around copious amounts of breads and grains, and while you certainly could eat dinner-style meals in the a.m., isn’t it more fun to start the day with something a little different?

These low-carb breakfast recipes don’t disappoint. From frittatas to muffins and burritos, they will get you excited to head to the kitchen in the morning. When you’ve got this many delicious options, the only real question is which one to make next?

Low-Carb Breakfast Ideas

1. Apple Cinnamon Waffles

These hearty waffles use protein powder and flaxseed meal to ensure you get a hefty dose of protein and fiber, keeping you full even without heavy carbohydrates. With just one cup of fresh apple for eight to 12 waffles, you get the apple flavor while keeping it low-carb.

Photo: Apple Cinnamon Waffles / All Day I Dream About Food

2. Avocado Frittata

Frittatas are good, but an avocado frittata is even better. Baked right into the dish and topped with cheese, benefit-rich avocados add a punch of heart-healthy fats and flavor — plus they look great!

Not only does this veggie low-carb breakfast recipe work great for brunch, but it’s just as tasty as a weeknight dinner.

3. Bacon and Zucchini Eggs in a Nest

Traditional “eggs in a nest” are buttered slices of bread with a runny egg cooked in the middle. This low-carb version uses zucchini “noodles” and raw bacon (opt for turkey or beef) to achieve a similarly crispy, delicious effect.

Photo: Bacon and Zucchini Eggs in a Nest / I Breathe I’m Hungry

4. Baked Denver Omelet

The whole “flipping without ruining it” problem makes omelets difficult and problematic for many of us cooks, but a baked omelet means you get all the good stuff without the stress. This colorful version uses a mix of peppers, onions and cheddar cheese, though you could swap in other favorite vegetables.

I suggest steering clear of ham and opting for turkey slices or any leftover meat you have on hand. Top this omelet with sliced avocados and hot sauce — yum.

5. Chocolate Banana Protein Pancakes

One of my favorite low-carb breakfasts, these chocolate banana protein pancakes are like eating chocolate cake for breakfast. The chocolate protein powder and chia seeds give these cakes a ton of staying power while banana keeps it naturally sweet. These are great for breakfast or even a quick post-workout snack.

6. Cinnamon Roll “Oatmeal”

The start of this faux-meal is vitamin C-rich cauliflower. Paired with crushed pecans, flax and chia seeds, it comes quite close to the texture of the breakfast classic.

Once you add in nutmeg, vanilla and allspice, you might think you’re actually eating a cinnamon roll! This recipe makes a big batch of six servings, perfect for reheating throughout the week.

7. Coffee Protein Muffins

No grains nor gluten here — just a whole lot of protein. Made with protein powder, Greek yogurt, almond flour and a shot of brewed coffee, these muffins make a terrific grab-and-go breakfast. Just pair them with some fruit to round things out.

At 125 calories each, you can enjoy them for dessert, too.

8. Crockpot Grain-Free, Low-Carb, Sugar-Free Granola

Store-bought granola can be one of those tricky “health” foods that ends up being loaded with refined sugar and preservatives. That’s what makes this low-carb version so sweet.

It’s made in the crockpot, so there’s very little hands-on time. I love the mixture of nuts and seeds sprinkled with shredded coconut. Sprinkle this in your yogurt, or eat on its own.

Photo: Crockpot Grain-Free, Low-Carb, Sugar-Free Granola / Sugar-Free Mom

9. Crustless Caprese Quiche

No crust, no problem. This simple take on the classic tomato, basil and mozzarella combo uses fresh veggies, eggs and cheese to make a low-carb breakfast so good you won’t miss those pesky carbs.

10. Garlic Coconut Flour Bagels

These are made with coconut flour, which is packed with healthy benefits. These bagels couldn’t be easier to make. Just be sure to use a doughnut pan so they don’t spread out too thin.

11. Egg and Avocado Spaghetti Squash Boats

Just five ingredients make up your new favorite breakfast. Roast the squash, fluff the strands, crack an egg into it, and top with avocado and organic ketchup. That’s all there is to this low-carb recipe, but the flavor is out of this world.

Photo: Avocado and Spaghetti Squash Boats / iFoodReal

12. Feta and Pesto Omelet

Salty, herby and made with just a handful of fresh ingredients, this low-carb Mediterranean-inspired omelet has it all. You likely have all the ingredients on hand already — butter, eggs, cream, feta and pesto — so get thee to the kitchen.

Quick tip: While store-bought pesto works well in this recipe, try it with homemade basil pesto at least once.

13. Hash Brown Egg Cups

Cauliflower strikes again! Here the cruciferous superstar is “riced” into a dough and then baked into hash brown cups. Add the egg, baked until set, and enjoy!

Photo: Hash Brown Egg Cups / Cafe Delites

14. Jumbo Chickpea Pancake

You will not miss normal pancakes when you get a taste of this vegan, low-carb chickpea version. Made with protein-packed chickpea flour, this pancake has its veggies baked right into it. Top with salsa, avocado, hummus or hot sauce (or all of them!) for a one-serving breakfast that’s unlike any other.

15. Low-Carb Breakfast Burrito

This low-carb take on a BLT gets wrapped in an egg “tortilla” for an extremely customizable, quick breakfast you can enjoy on the go.

16. Overnight Flax Meal

An overnight meal that requires zero cooking is a godsend on busy mornings. This flax meal porridge-like breakfast sets overnight so it’s ready to eat in the a.m.

Made with your favorite type of yogurt (try kefir for a probiotic boost), almond milk, protein powder and topped with berries, it’s filling, tasty and a welcome change from low-carb egg dishes.

Photo: Overnight Flax Meal / The Low-Carb Diet

17. Skinny Southwestern Crustless Quiche

This Southwestern-inspired quiche makes clever use of budget-friendly black beans. They form a type of crust in this (crustless) quiche. This low-carb breakfast recipe is versatile as well and great for experimenting with your family’s favorite ingredients.

18. Sour Cream and Chive Egg Clouds

At first glance, this recipe sounds complicated until you realize it’s just a few steps that are well worth it. First, you whip egg whites until they’re nice and fluffy, and then fold in sour cream, garlic powder, cheese and chives.

You’ll make a center in each “cloud,”  pour in an egg yolk and then bake. No crazy ingredients, just fresh and delicious food.

Photo: Sour Cream and Chive Egg Clouds / Peace, Love and Low-Carb

19. Spinach and Cheddar Microwave Quiche in a Cup

Ideal for making during early mornings at the office or in dorm rooms, this protein-rich, low-carb breakfast recipe proves you don’t need lots of ingredients or gadgets to make something great. Four ingredients and a microwave are all it takes to prepare this quiche.

20. Stuffed Breakfast Peppers

Stuffed pepper recipes are a dime a dozen, but they’re almost always for dinner. Not this time. I love that this recipe uses the vegetable as a receptacle for eggs and cheese — and more peppers, of course!

21. Sun-Dried Tomato and Asiago Zucchini Bread

With sun-dried tomatoes, garlic and Asiago cheese, this zucchini bread feels like the grown-up version of the bakery staple. When you’re looking for a savory breakfast, this is it — and because it’s made with almond and coconut flours, it fits right into your low-carb diet.

Photo: Sundried Tomato and Asiago Zucchini Bread / I Breathe I’m Hungry

22. Three-Ingredient Cottage Cheese Pancakes

You really won’t believe how good these pancakes are with just three ingredients: cottage cheese, gluten-free oats and eggs. They’re also loaded with protein and perfect for experimenting with your favorite add-ins, like nuts or chocolate chips.

Don’t forget about the topping possibilities, like maple syrup, whipped cream, fruit or nut butters!

23. Zucchini Cakes with Smoked Salmon and Eggs

Now this is a low-carb breakfast of champions. Save the recipe for a special occasion or when you want to impress.

These crispy zucchini cakes are topped with a cheesy scrambled egg and smoked salmon — who needs to go out for brunch when this is on the menu?

Photo: Zucchini Cakes with Smoked Salmon and Eggs / Step Away from the Carbs

24. Eggs Benedict with Easy Hollandaise Sauce

Not only do you make the main dish in this low-carb breakfast, but you make the classic hollandaise sauce too. Don’t worry — it’s still ready in less than 30 minutes.

The hollandaise is easier than you think, while this benedict includes asparagus, tomato, avocado, chives and eggs.

25. Keto Pancakes with Almond Flour and Cream Cheese

To make these pancakes low-carb and keto-friendly, they use almond flour in place of traditional flour. As an added twist, this recipe uses cream cheese for a richer flavor that provides healthy fats.

26. Crustless Spinach Quiche

What’s the easiest way to make a quiche low-carb? Remove the curst!

Ready in 40 minutes, this crustless version combines spinach, raw cheese, onion and coconut oil with eggs for a quiche so good you won’t miss the crust.

27. Huevos Rancheros

Few breakfasts are as filling yet ready in less than a half hour. This one fits the bill.

This take on huevos rancheros is filled with protein and healthy fats thanks to the grass-fed ground beef and cream cheese, not to mention the eggs. Of course, it also has plenty of veggies, highlighted by jalapenos, red onion, tomato, avocado, cilantro and oregano.

28. Bone Broth Veggie Frittata

Do you need a new frittata recipe? This low-carb breakfast recipe uses the power of bone broth to provide an added protein punch.

The eggs combine with red onion, broccoli florets, mushrooms, red pepper, basil and, of course, bone broth powder. And again, this one is ready in less than 30 minutes!

29. Breakfast Salmon Egg Bake

This one takes a little bit longer — about 55 minutes — but boy is it worth it.

Wild-caught salmon is the star of the show, a lean protein source that’s a regular in the healthiest diets across the globe. When you eat it along with eggs, ghee, onion, peppers, kefir, mushrooms, fresh dill, nutmeg and goat cheese, it becomes a decadent yet low-carb breakfast.

30. Keto Bread

In place of an early muffin, try this keto bread instead. Made with almond flour, it’s low-carb, and it uses some untraditional ingredients for a truly unique flavor.

For example, this low-carb breakfast recipe uses only egg whites, no yolks, along with cream of tartar, grass-fed butter, baking soda, apple cider vinegar and coconut flour. You’ve never had a bread (or muffin) like this before, and you’re sure to love it!

For more healthy breakfast recipes that are low-carb, try some of these Paleo breakfast ideas.

The post 30 Low-Carb Breakfast Recipes That Go Way Beyond Eggs appeared first on Dr. Axe.

Is skipping breakfast a good idea or not? The answer isn’t so cut and dry.

We’ve all heard it before: “Breakfast is the most important meal of the day.” For decades, health authorities have linked a solid, healthy breakfast with better overall health and weight management.

The idea is that a balanced breakfast helps:

• kick-start your metabolism after you’ve been “fasting” (and sleeping) all night
• prevent blood sugar imbalances
• reduce hunger
• make it more likely that you’ll eat less and stick to a healthy diet overall

All of these factors have given breakfast a reputation of helping you lose weight more easily.

Lately, however, the trend of intermittent fasting — such as eating an early dinner and then not having a meal until after noon the next day (in other words, skipping breakfast!) — has taken off and confused many of us about what meal timing is best. Similarly, trendy carb cycling can also marry well with the concept of skipping breakfast.

The big-breakfast approach works for some, especially those who like to exercise in the morning and need to refuel afterward. There’s plenty of research suggesting that when breakfast is full of protein and fiber, it can be beneficial for appetite management.

As researchers from one study published in the American Journal of Nutrition put it, “Breakfast leads to beneficial alterations in the appetitive, hormonal, and neural signals that control food intake regulation.”

On the other hand, fasting can promote metabolic health and insulin sensitivity and often leads to decreased daily calorie intake.

So is breakfast important, or should you forgo it in order to lose weight? Let’s look below at the pros and cons of delaying your first meal of the day.

Benefits of Eating Breakfast

Is skipping breakfast good for losing weight? It seems to depend on the person, as well as the overall quality of one’s diet.

It’s true that eating breakfast is associated with lower body weight in many observational studies, and we know that public health authorities commonly recommend breakfast consumption to reduce the risk of unhealthy weight gain.

That said, the effects of eating breakfast on weight are still debatable.

These are the primary reasons breakfast is said to be beneficial:

1. May Protect Against Obesity

A large clinical review looked at 13 studies to investigate the impact of eating breakfast on weight gain and consistently found that those who regularly eat breakfast had better protection against becoming overweight or obese compared to those who skipped it.

2. Can Help Prevent Overeating, Which Supports Weight Loss

A study done by researchers at Tel Aviv University showed that dieters lost more weight when they ate the majority of their calories in the morning (roughly 700 calories) compared to those eating more throughout the day and at nighttime.

While all participants followed a low 1,400-calorie diet, meal timing made a significant difference in terms in weight loss. The group eating 700 calories (or half of daily calories) in the morning lost eight more pounds over a 12-week period than the group eating more calories during dinnertime.

The participants who ate half of their daily calories at breakfast lost more weight and more inches from their waists, showed greater improvements in glucose control and insulin sensitivity, and reported being more satisfied. The researchers found that the big-breakfast eaters had lower levels of ghrelin, our main hunger hormone.

3. Helps You Make Healthier Choices

Another study published in the Journal of Nutrition found that missing breakfast causes metabolic and hormonal impacts that can make it hard to choose healthier foods in the right portion later in the day. The study found that those who skipped breakfast had differences in responses to foods consumed later in the morning, higher appetites and an increase in energy intake compared to people who ate breakfast.

Many other studies show the same and report that for most people who have lost weight and been able to keep it off, eating breakfast is part of what allows them to be successful long term.

4. Can Give You More Energy

Fill up on the right foods upon waking up, especially kinds that are high in protein and high in healthy fats, and you might find you’re more prepared to work, move and make better decisions all day long.

Is Skipping Breakfast Bad? (Pros & Cons)

Overall, when we look at studies conducted over the past decade, we see very mixed results in terms of what constitutes ideal meal timing. Some studies show that adults can maintain their weight more easily when they “front load” their day with bigger meals and more calories, but other studies show the opposite can work, too.

Additionally, a bunch of research suggests that weight loss/gain may not be impacted by breakfast alone, but by someone’s overall diet.

A study published in the American Journal of Clinical Nutrition found that, contrary to popular belief, there was no metabolic increase after eating breakfast, no suppression of appetite or calorie intake later in the day, and no difference in terms of weight gain or loss between people who ate breakfast and those who didn’t.

While overall body mass, blood sugar levels and adiposity (fat levels) didn’t differ between breakfast-eaters and breakfast-skippers, those who eat breakfast did seem to naturally move around more throughout the morning. This increase in physical activity didn’t have any effects on weight, cardiovascular health, insulin responsiveness or other markers, however.

Another 2014 study published in the American Journal of Clinical Nutrition found the same results: no difference in weight loss between a group of adults eating breakfast every day versus those who skipped it.

Pros of Skipping Breakfast

If you decide to forgo breakfast, you practice an eating approach called intermittent fasting.

What does it mean to fast intermittently? There are a few different approaches, but basically this involves either eating between a small window of time each day (usually eight hours) while abstaining from eating for the remainder of the day/night (usually 16+ hours).

Another approach involves fasting every other day — meaning your calorie intake is high every other day, rotated with a very low calorie intake the other days.

There’s a good deal of evidence showing that people who skip breakfast altogether might not be at a greater risk for weight gain and might even have an advantage when it comes to weight loss and fat burning. Intermittent fasting is praised as a simple step for losing weight without being hungry or deprived. In fact, a 2020 systematic review concluded: “Intermittent fasting shows promise for the treatment of obesity.”

The theory behind the meal timing of intermittent fasting is this:

• Although it’s not appropriate for people with hypoglycemia, a condition characterized by an abnormally low level of blood sugar, the average person can experience improvements in blood sugar control by fasting for a 16-hour period each day — which for many people means skipping breakfast.
• While you restrict your eating to a specific eight-hour window of time, your insulin/leptin resistance improves, which means your weight can drop more easily.
• You also burn more fat for energy when you’ve been fasting, which can result in fat loss.

Some studies show that health benefits of intermittent fasting include the ability to:

• Improve insulin/leptin sensitivity
• Burn fat for fuel more easily
• Improve blood pressure and cholesterol
• Reduce cravings
• Improve brain function, such as focus
• Lose weight or maintain a healthy weight without needing to count calories
• Promote the natural anti-aging process called autophagy, which helps with detoxification and cellular renewal
• Help defend against oxidative stress, which can contribute to chronic diseases

Cons of Skipping Breakfast

Is it unhealthy to skip breakfast? As mentioned above, eating breakfast can be helpful for some people if it keeps their appetites in check.

Do you feel like you’re not very hungry in the morning, but then you can’t stop eating come nighttime? Eating a bigger breakfast might work to solve the issue.

Skipping breakfast often leaves people overly hungry, so they’re more likely to make poor decisions when it comes time to eat lunch. Eating a balanced, substantial breakfast may help you avoid eating too much at your next meal and snacking on unhealthy foods throughout the course of the day due to low energy and cravings.

Other potential issues with skipping breakfast include those related to metabolic changes that the body makes when someone fasts. Some research shows people experience increased blood glucose (sugar) concentrations and higher markers of inflammation and insulin resistance after eating lunch on “breakfast-skipping days.”

Some researchers also believe that fasting may make people less “metabolically flexible,” meaning they can’t burn both carbs and fat for energy as easily.

Should You Skip Breakfast?

Knowing that there’s evidence supporting both sides of the big breakfast coin, it seems that personal preference and habits really play a big role in creating sustainable, healthy diets.

Some do best when eating a big breakfast (especially one with high-protein foods) because it prevents them from overeating later in the day and having food cravings. Others who have no appetite in the morning might not benefit from forcing themselves to eat — especially if they’re going to have a “standard American breakfast.”

That said, despite the health benefits of fasting, it might not be a realistic option for many people. It likely comes down to the quality of food you consume when you do choose to eat, plus personal preference.

If you personally find that skipping breakfast helps you better manage your hunger levels, cravings and food intake while still allowing you to eat plenty of whole-nutrient foods later in the day, it might be a good option for you.

The Real Keys: Personal Preference and Food Quality

One important aspect of meal timing and following any number of healthy plans is that it really depends what and how much you eat, despite the timing.

For example, when we look at the dieters who lost weight eating a bigger breakfast, we should also pay attention to their breakfast choices. The quality of the food is equally as, if not more, important as just eating breakfast alone.

This is due to the impact that different breakfasts can have on your metabolism. For example, an ideal breakfast filled with superfoods for weight loss — one that’s equal parts protein, healthy fats and fresh plant foods (especially vegetables) — supports insulin sensitivity better than a high-sugar breakfast of pancakes, syrup and fruit.

Simply eating any breakfast is not enough — it needs to be the right type of breakfast filled with healthy fat-burning foods that sets you up for a successful day.

Overall, research suggests that for optimal health, the focus should really be on getting the highest level of nutrients into your body and listening to your body’s true signals of hunger and fullness, as opposed to getting too wrapped up in meal timing and frequency. If you feel dizzy, weak, “hangry” or unfocused, it’s probably time to eat!

No matter which type of diet plan you choose, here are tips for sticking with a healthy diet:

• Listen to your body. If you aren’t hungry right away when you wake up, drink some water, and wait an hour or two before eating.
• Emphasize protein in your diet, such as eggs, yogurt or poultry, which is important for your mood, focus and metabolism. Try to have 26 grams or more with your first meal of the day.
• Consume plenty of fiber. Add more fiber-rich ingredients to your meals, such as veggies, fruits, nuts, seeds, legumes, avocado, coconut and sprouted grains.
• Try meal planning and stocking your fridge/office with healthy options. This way you aren’t reaching for last-minute snacks when you’re very hungry.
• Avoid anything with added sugar, hydrogenated fats and refined grains, which are basically “empty calories.”
• Drink plenty of water and other hydrating beverages, such as tea, seltzer and coffee, in moderation.
• Manage stress and get enough sleep, which support your metabolism and keep “stress hormones” such as is cortisol in check.

Conclusion

• Is breakfast really the most important meal of the day? Not necessarily — in fact, skipping your first meal of the day can have certain health perks, assuming it doesn’t cause you to overeat later in the day.
• It seems to be a matter of personal preference when it comes to determining what constitutes a healthy meal plan. Breakfast seems to help many people eat a healthy diet overall, but on the other hand, some people do best without it.
• We are all different, and there isn’t a one-size-fits-all approach that works best for everyone. Focus first on consuming high-quality foods and learning portion control — then consider if shifting your meal times around a bit could further benefit you.
• Is skipping breakfast bad for any reason? It may be if it causes you to overeat and choose junk foods later on. To control your appetite, consume plenty of protein, and add more fiber to your meals.

The post Is Skipping Breakfast a Good Idea? It’s All About Meal Timing appeared first on Dr. Axe.

“Sustainable living” is a big buzzword today, leading many to wonder how to follow a sustainable diet. What is sustainability exactly, and how should it impact the types of foods you choose to eat?

Sustainability is defined as “the ability to be maintained at a certain rate or level.” Another definition is “avoidance of the depletion of natural resources in order to maintain an ecological balance.”

Therefore, following a sustainable diet is all about eating in a way that doesn’t negatively affect the planet or other people. While we usually associate sustainability with environmental concerns, a truly sustainable diet also takes into account economic and social consequences of eating various foods.

What Is a Sustainable Diet?

A sustainable diet is any type of diet that can be maintained without having negative impacts. This sounds a bit vague, so let’s go into more detail…

Sustainable diets include ethical, social and economic aspects. These are considered the three pillars of sustainability. This means that a sustainable diet must not harm the ecosystem, food supply or the general population.

The United Nation’s Food and Agriculture Organization explains sustainable eating in the following way: “Sustainable Diets are diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy while optimizing natural and human resources.”

Sustainable Diet Benefits for the Planet and Your Health:

How can making dietary changes impact the environment? Some of the main environmental benefits of sustainable diets include:

• Producing significantly less greenhouse gas emissions, which helps combat climate change.
• Decreasing deforestation and destruction of land.
• Reducing the amount of energy, water, fuel and other resources that are used up when producing, processing and shipping foods.
• Improving the quality of topsoil, including the amounts of nutrients found in soil that is then transported into our food supply.
• Decreasing food waste.
• Reducing landfill and pollution.
• Supporting local farmers and economies.
• Ensuring there’s enough food and resources in the future for the world’s growing population.

Is this a healthy way to eat? Can a sustainable diet help with weight loss?

Most environmentally sustainable diets are also good for your health, considering they encourage eating lots of seasonal and local produce and deemphasize packaged and ultra-processed foods.

Yes, if you follow the tips below for eating an environmentally friendly diet, you’ll likely control your calorie intake more easily and consume plenty of high-fiber foods, which are filling and great for gut health.

A sustainable diet is also a good way to decrease your intake of added sugar, salt and refined oils/fats, which can contribute to overeating and weight gain. This approach can help lower your risk for chronic health problems, such as cancer, heart disease, type 2 diabetes, obesity and stroke.

Best Diets for Sustainability

There’s more than one way to eat sustainably, which is why people take different approaches to reducing their carbon footprints, giving back to the environment and supporting the global economy via their diets.

Contrary to what you might assume, you don’t need to eat a strictly vegetarian/vegan diet to eat sustainably.

You can eat like a “conscious carnivore” and include meat, dairy, fish, etc., in your diet and still eat sustainability. The key is to choose the right types of animal and plant foods that deplete less resources and produce less greenhouse gas emissions.

One difference between a strictly vegan/plant-based diet and a sustainable diet is that sustainability takes into account greenhouse gas emissions from different foods, biodiversity and foods’ nutritional values.

It could be argued that vegan diets are hard to maintain/sustain for many people, and they pose a greater risk for certain nutrient deficiencies, meaning they aren’t necessarily the most sustainable option.

Some of the best diets for sustainability include:

• Plant-based diet — Plants generally cause fewer adverse environmental effects compared to animal foods. A plant-based diet includes mostly plant proteins, such as legumes, seeds and whole grains, but might also include small amounts of animal proteins, such as eggs or dairy, depending on the specific type. Vegan and vegetarian diets fall into this category.
• Mediterranean diet (or green Mediterranean diet)— This healthy eating pattern encourages lots of plant foods and plant proteins, especially veggies, whole grains and olive oil, but also includes some seafood, dairy, eggs and small amounts of meat. It’s basically a type of “flexitarian diet” and can also be a pescatarian diet or semi-vegetarian diet depending on which animal foods are included, such as eggs, dairy and fish but no meat.
• “Climatarian diet” — This eating plan is very similar to a sustainable diet or plant-based diet. It focuses on the environmental impacts that different foods have, emphasizing those that are more sustainably produced, while limiting others that deplete resources and damage the environment, especially beef/red meat. It encourages mostly plant proteins but allows for small amounts of poultry, dairy, free range eggs and some sustainable fish/seafood.

How to Follow a Sustainable Diet Plan

Sustainable Diet Plan Overview:

According to experts who study the connection between diet choices and environmental and economic impacts, here’s how to eat more sustainably:

• Focus on variety and diversity. Eat a lot of different foods, including a mix of plant and animal foods (unless you prefer a vegetarian diet).
• Control portion sizes, especially of foods that have a higher environmental impact. Balancing your calorie (energy) intake with your energy needs also helps prevent weight gain and obesity, which cost developed countries billions of dollars every year.
• Eat more low-cost foods that are easy to grow, including unprocessed potatoes, roots and tubers; legumes and beans; whole grains; and seasonal/local fruits and vegetables that aren’t sold in plastic packaging or flown in from far away.
• Eat meat in moderation, and choose meat that is grass-fed and sustainability raised. Avoid factory-farm beef and processed meats.
• Eat “from nose to tail,” meaning all animal parts, such as organ meats, rather than just premium cuts of meat.
• Include small quantities of fish, seafood and aquatic products in your diet each week, specifically types that are more eco-friendly. Avoid fish you should never eat that are depleted and potentially contaminated.
• Consume dairy products in moderation, or opt for alternatives such as plant-based milks to reduce dairy consumption.
• Eat a variety of seeds and nuts, which provide healthy fats and minerals. Olive oil is another sustainable source of healthy fat.
• Limit consumption of processed foods, especially those made with refined or trans fats, added sugar, additives, and GMOs.
• Make filtered and tap water your No. 1 beverage choice. Avoid soda, soft drinks and other sugary beverages. (Believe it or not, soft drinks and fruit juices are the third biggest contributors to dietary greenhouse gas emissions!)
• Recycle and compost food waste, which puts it to good use creating healthy topsoil and feeding domesticated animals.
• Using less plastic, such as food containers and water bottles, and instead utilizing reusable materials, like glass bottles.

Foods to Eat

The bottom line when it comes to sustainable eating is you want to eat more plant foods (like beans, lentils, nuts, seeds) and less meat, especially meat that isn’t grass-fed.

The food groups below are considered to be the most sustainable. Therefore, plan your meals around these ingredients:

• Locally grown, organic vegetables and fruits, especially leafy greens, apples, oranges, bananas, carrots, celery, onions, potatoes/tubers, mushrooms, okra, broccoli and squashes, which require little resources to grow. Choosing organic produce whenever possible results in fewer pesticides added to the soil.
• Sprouts and grasses, such as alfalfa and sprouted beans.
• Bean and legumes, such as lentils, black beans, mung beans, pinto beans, kidney beans, fava beans and organic tofu.
• Whole grains, such as rice, teff, millet, rye, barley, spelt, fonio and sorghum.
• Some nuts and most seeds, such as walnuts, flax, chia, hemp, sesame, hazelnuts, sunflower seeds, watermelon seeds and pumpkin seeds.
• Wild-caught anchovies, sardines, herring, tuna, pollock, cod and haddock. Wild salmon and tuna fall somewhere in the middle, since they still have a climate impact but not as much as other seafood.
• Mollusks, like mussels, clams, oysters and scallops.
• Organic milk from grass-fed cows is OK in moderation. This type of dairy is more sustainable than chicken, eggs or pork per pound. Yogurt, cottage cheese and cream cheese have a similar climate impact as milk.
• Free-range eggs.
• Certain types of algae and sea vegetables.
• Bison meat and, in small amounts, free-range chicken or grass-fed meats.

Sustainable Diet Recipes:

You don’t have to completely overhaul your diet to help support the environment, local ecosystem and economy. Instead, start by making two to three changes, such as subbing out meat for beans and shopping for more local and seasonal veggies — then keep improving from there.

Here are some healthy recipe ideas using sustainable foods:

• Tuscan White Bean Soup
• Soft & Chewy Vegan Oatmeal Raisin Cookies
• Vegetarian Egg Caserole
• Cauliflower Pizza Crust Recipe with Garlic
• Quinoa Stuffed Peppers 
• Kale Caesar Salad With Salmon

Regenerative Farming and Sustainability

Agriculture is the largest cause of global environmental change. About one-third of all man-made greenhouse gas emissions are caused by agriculture and food systems.

Creating enough food for a growing planet is a very challenging job, as growing crops and raising livestock, food distribution, processing methods, and transportation all require lots of energy and natural resources (including land, water, electricity and oil).

Regenerative agriculture (or regenerative farming) is a practice of growing food, trees and other plants, plus ranching “in harmony with nature.” This approach helps reverse climate change by rebuilding organic soil matter, restoring degraded soil biodiversity, limiting carbon emissions and improving the water cycle.

Not only does regenerative farming cause less damage to the environment and local ecosystems than traditional farming, but it actually improves soil quality and benefits the land and climate.

Some of the main components of regenerative farming include:

• avoiding use of pesticides, chemical fertilizers, fumigants and GMOs
• grazing and moving livestock from one area of pasture to another to help protect and build healthy soil
• focusing on biodiversity of different species
• limiting water use and food waste
• composting

You can draw upon regenerative farming principles and practices by adopting some of these sustainable habits:

• Limit food waste— About 38% of food in America goes to waste every year. This equates to about 149 billion meals and more than $444 billion in food thrown away each year. Wasted food uses up valuable land, water and energy. Food rescue or food recovery programs are now becoming more popular. They collect scraps and high-quality food that would otherwise go to waste and distribute them to farms or even to people in need of meals.
• Compost — Food waste and scraps can either be fed to animals or used to make compost, which helps enrich soil and grow more plants. There are many benefits of composting, including helping retain soil’s nutrients and moisture, suppressing plant diseases and pests, and reducing the need for chemical fertilizers.
• Choose local and seasonal produce that is organically grown.
• Reduce the amount of fruits and veggies that you eat that are transported from far away, grown with pesticides, or grown in large mono-crop fields or greenhouses.
• Only eat grass-fed meat, pastured poultry and free-range eggs.
• Avoid packaged foods in plastic containers.

Conclusion

• A sustainable diet is one that can be maintained by large populations while doing as little harm to the environment, economy and food supply as possible.
• There isn’t just one way to eat sustainably. There’s room for flexibility. Plant-based, vegan, Mediterranean, flexitarian and climatarian diets all fall with this category.
• The main idea is to eat unprocessed, organic, local and seasonal foods with a low carbon footprint, especially plant foods. You should also reduce or avoid conventional meat, dairy and packaged foods. Animal products in general should be eaten in small quantities.
• Why follow this type of eating plan? Sustainable diet benefits include fighting climate change, decreasing deforestation and destruction of land, reducing use of natural resources, decreasing food waste, improving the quality of topsoil, and helping people improve their health.

The post Sustainable Diet Plan, Foods, Benefits and More appeared first on Dr. Axe.

Imagine that you can kick-start your metabolism, feel more energized and enjoy an assortment of health benefits without having to count calories or stick to strict meal plans. Say hello to just some of the benefits of fasting.

What makes fasting seem so novel is that, with all the diet advice out there, the easiest might be to simply not eat. Of course, fasting isn’t the same as starving yourself, which is what many people think when they hear “fasting.” Yet, it isn’t a diet, either.

The literal definition of fasting is to abstain from food and drink for a specific period of time. It’s been around for thousands of years, as spiritual fasting is a part of many religions, and in this context, you can look at it as simply a change in eating patterns.

In place of three square meals a day or a handful of smaller meals throughout the day, you have a specific window of time when you eat, whether it’s a few hours a day or certain days of the week. During that time, you can eat whatever you want — of course, within reason.

If you eat processed foods and potato chips, it’s unlikely you’ll reap the benefits of fasting. If that’s you, you should examine your diet before trying a fast.

However, if you practice fasting and stick to a mostly whole food diet, rich in fruits, veggies, lean proteins, healthy fats and raw dairy, you will see changes — and those occasional splurges on chocolate or cheese won’t have as big of an impact as they might if you were on a calorie-restrictive diet.

The beauty of fasting is that there isn’t one “right” way to do it. In fact, there are several types that are popular and plenty of benefits of fasting.

Benefits of Fasting

1. Aids Weight Loss

There have been studies that support fasting as an excellent tool for weight loss. One 2015 study found that alternate day fasting trimmed body weight by up to 7 percent, while whole day fasting reduced body weight by up to 9 percent..

Another study, this one out of the University of Southern California, discovered that when 71 adults were placed on a five-day fast (eating between 750 and 1,100 calories a day) once every three months, they lost an average of six pounds, reduced inflammation levels and their waistlines, and lost total body fat without sacrificing muscle mass. If you want to lose weight and lose belly fat, fasting even irregularly could be the key.

2. Promotes Secretion of HGH

Human growth hormone (HGH) is naturally produced by the body but remains active in the bloodstream for just a few minutes. It’s been effectively used to help with obesity and building muscle mass, important for burning fat, and fasting helps enhance HGH secretion.

HGH also helps increase muscle strength, which can help improve your workouts. Combine these, and you have an effective fat-burning machine on your hands.

3. May Help Athletic Performance

Fasting has been found to have positive effects on body mass as well as other health markers in professional athletes. This is because, as previously mentioned, it can effectively help shed excess fat while optimizing muscle growth due to HGH production.

Traditionally, athletes are advised to consume high-quality protein a half hour after finishing their workouts (post-workout nutrition) to simultaneously build muscle and reduce fat. Fasting is advised for training days, while eating is encouraged on game days.

4. Helps Normalize Insulin Sensitivity

When your body gets too many carbs and sugar, it can become insulin-resistant. That often paves the way for a host of chronic diseases, including type 2 diabetes.

If you don’t want to go down this route, it’s critical to keep your body sensitive to insulin. Another one of the benefits of fasting is it’s an effective way to do this.

A study published in the World Journal of Diabetes found that intermittent fasting in adults with type 2 diabetes improved key markers for those individuals, including their body weight and glucose levels. Another study found that intermittent fasting was as effective as caloric restrictions in reducing visceral fat mass, fasting insulin and insulin resistance.

5. Balances Ghrelin Levels

What is ghrelin? It is actually also known as the hunger hormone because it is responsible for telling your body that it is hungry.

Dieting and really restrictive eating can actually increase ghrelin production, which will leave you feeling hungrier. When you fast, though you might struggle in the first few days, you actually help normalize ghrelin levels.

Eventually, you won’t feel hungry just because it’s your usual meal time. Instead, your body will become more adept in discerning when it actually needs food.

6. Protects Heart Health

When you consume too much bad cholesterol, your triglyceride levels may shoot up, increasing your risk of heart disease. Intermittent fasting actually helps lower those bad cholesterol levels, decreasing triglycerides in the process.

Several studies have also found that lowering blood pressure is another one of the many benefits of fasting.

All of these play a huge role in heart health, proving protecting the heart is one of the top benefits of fasting.

7. Helps Slow Signs of Aging

While more human research is needed, studies in rats seem to link intermittent fasting with increased longevity. One study found that intermittent fasting decreased body weight and increased the life span in rats.

Another found that a group of mice who fasted intermittently actually lived longer than the control group, although they were heavier than the non-fasting mice. Of course, it’s not clear that the same results would happen in humans, but the signs are encouraging.

In fact, there is a plethora of evidence that it can in fact slow signs of aging and promote longevity.

8. Combats Inflammation

Another one of the benefits of fasting is that it’s been shown to help decrease unhealthy inflammation levels, which in turn helps stave off chronic diseases and improve overall health. A meta-analysis of randomized, controlled trials published in 2020 found that fasting may help reduce C-reactive protein levels, which is a marker of inflammation.

Meanwhile, a patient with ulcerative colitis reported feeling better after eight weeks of intermittent fasting, and at the same time, inflammation markers like C-reactive protein and calprotectin levels were significantly reduced in the patient as well. This anti-inflammatory effect makes it an effective way to eat to beat disease.

9. May Protect Brain Health

Research published in Nutrition Reviews in 2023 examined available data on the potential benefits of fasting and caloric restriction on cognition and their effects on Alzheimer’s disease. The researchers concluded: “These observations lead to a hypothesis that intermittent fasting over the years will potentially reverse or delay the pathological process in Alzheimer’s disease.”

10. May Help With Cancer Prevention and Treatment

There is evidence that the benefits of fasting extend to cancer treatment and prevention. As one study put it: “Fasting or fasting-mimicking diets (FMDs) lead to wide alterations in growth factors and in metabolite levels, generating environments that can reduce the capability of cancer cells to adapt and survive and thus improving the effects of cancer therapies.”

Meanwhile, detailed research on the benefits of fasting for cancer prevention from 2020 found that periodic fasting and fasting -mimicking diets “have the potential to play an important complementary role in medicine by promoting disease prevention, enhancing disease treatment, delaying the aging process, and stimulating stem cell-based regeneration.”

Types of Fasting

Intermittent Fasting

This type of fasting is also known as cyclic fasting. Intermittent fasting is a catch-all phrase for eating (and not eating) intermittently. In fact, almost all of the methods below are types of intermittent fasting!

Typical intermittent fast times range from 14 to 18 hours. The longest period any one of these plans would require you to abstain from solid food would be about 32–36 hours.

Time-Restricted Eating

If you practice time-restricted eating, you abstain from food for anywhere between 12–16 hours. During your eating window, you can eat as much of your favorite healthy foods as you’d like. This is one of the most common methods of fasting.

Time-restricted eating is pretty simple to implement. If you finish dinner at 7 p.m., for instance, you wouldn’t eat anything again until 7 a.m. at the earliest. If you wanted to take it further, you can extend the no-eating time until about 11 a.m. or 12 p.m.

Because you’re sleeping for a large chunk of the “no eating” time, this is a good way to introduce fasting into your lifestyle and experiment without any major changes.

16/8 Fasting

Basically another name for time-restricted eating, here you fast for 16 hours a day and then eat the other eight.

Alternate Day Fasting

Another type of intermittent fasting, alternate day fasting has you severely restricting the amount of calories you eat during fast days, then eating to your stomach’s content on non-fast days. Food isn’t completely off the table, but you stick to about 25 percent of your normal caloric intake. Someone eating 2,000 calories would cut back to 500, for example.

Alternate day fasting isn’t necessarily a long-term plan, because it can become difficult to stick to, but it can be helpful to get a healthy habit in motion.

5:2 Diet

It’s very similar to alternate day fasting except you eat normally for five days of the week. On the other two, calories are restricted to about 500–600 calories a day.

The Warrior Diet

Here, you’ll stick to fruits and veggies during the day and then eat a well-rounded, larger meal in the evenings.

The Daniel Fast

Based off of Daniel’s experiences in the Bible’s Book of Daniel, the Daniel fast is a partial fast where vegetables, fruits and other healthy whole foods are featured prominently, but meat, dairy, grains (unless they’re sprouted ancient grains) and drinks — like coffee, alcohol and juice — are avoided.

Most people follow this fast for 21 days in order to experience a spiritual breakthrough, have more time to reflect on their relationship with God or just to feel closer to what Daniel would have experienced in his time.

Other ways to fast include:

• dirty fasting
• water fasting
• juice fast
• calorie restriction

How to Fast

Ready to try a fast? Here’s how to make it easier.

1. Decide what type of fast you’re going to do.

A good way to start with a fast is to ease in with time-restricted eating, starting with 12 hours of fasting. If that feels good after a few days, you can increase the fast to 14 hours and up to 18. It’s not recommended to fast for longer than that.

Have you fasted before? Then you might want to try a more ambitious fast, like alternate day fasting.

2. Set some goals.

What do you want to accomplish from a fast: lose weight, be healthier, feel better, have more energy? Write it down, and put it in a place you’ll see frequently during your fast.

3. Make a menu and stock the fridge.

Before beginning your fast, decide when you’re eating and what you’ll eat then. Knowing this in advance takes the pressure off, especially if you feel like you may eat everything in sight “because you can.”

As you become more used to doing a fast, you might find it’s unnecessary to sort out meals beforehand, but having a range of healthy food waiting for you in the fridge makes fasting a lot easier.

4. Listen to your body.

Fasting can take some time to get used to as your body sheds old habits and learns new ones, but it’s important to listen to your body!

If you’re in hour 10 of 16 hours of fasting and feel like you absolutely need a snack, then have one. If your fast time is up but you’re not hungry yet, wait until you are.

There are no hard and fast rules here. You’re not “messing up.”

You might find it helpful to jot down a sentence or two each day about how you felt. You might find that during certain times of the month or year, different types of fasts work better for you.

How long should I fast?

There’s no concrete amount of time to fast, although as mentioned earlier, the typical intermittent fast ranges from 14–18 hours. Instead of focusing on how long you should fast for, it’s better to keep a few things about fasting in mind instead:

• If you’re genuinely hungry, eat something. If you don’t, you’ll spend your time hungry, stressed about being hungry, and hungry and stressed (or even hangry!).
• If you’re still in the early stages of eating better and choosing whole foods, perhaps wait some time before beginning a fasting routine so it’s not one more thing to worry about. Concentrate on eating whole, good-for-you foods first.
• Are you training for a big event, like a marathon or triathlon? This is probably not the right time to try fasting. Speak with your coach and doctor first.
• Again, listen to your body!

What liquids am I allowed to consume?

This depends. If you’re on a time-restricted fast and you’re in no-eating hours, it’s best to stick to no- or low-calorie drinks like water, coffee (with no milk) and tea.

If you’re on an alternate day diet or something similar, even during low-calorie hours, you can technically drink whatever you’d like — but remember, this will count against your calories. Would you rather spend 100 calories on an apple or a glass of milk? It’s your call.

Abstaining from alcohol during a fast is a good idea.

Can I exercise while fasting?

Generally, you can exercise while fasting. You might even find that on time-restricted eating, you feel more energetic in the mornings to get your workout in.

On more restrictive fasts, however, your low-calorie days might leave you feeling too sluggish. If that’s the case, you might consider squeezing in a gentle yoga session or going for a walk.

As usual, check in with yourself. You can always scale back or up depending on how you feel.

Risks and Side Effects

The health benefits of fasting are extremely appealing, but I do want to stress that fasting isn’t always for everyone. People who suffer from hypoglycemia and diabetics should probably avoid fasting, up until blood glucose and insulin levels have been normalized.

Pregnant and breastfeeding women should absolutely not fast, as it can have negative effects on the baby.

Additionally, if you take certain medications or have other health conditions, it’s best to consult your doctor about introducing fasting into your lifestyle. However, for most of the population, it can be a really helpful tool in managing your weight and health.

Final Thoughts

• Fasting is a change in eating patterns. Instead of set meals and meal times, you have a window of eating.
• There are many types of fasting. “Intermittent fasting” is the most common catch-all phrase and encompasses a few different types, including alternate day and time-restricted eating.
• Deciding what type of fast you’re doing, what you hope to get out of it and stocking the fridge with the foods you’ll eat will go a long way in a successful fast.
• The health benefits of fasting range from increased weight loss to normalizing insulin sensitivity and possibly even slowing down the aging process.
• While fasting is healthy for most people, if you’re pregnant or breastfeeding, you should avoid it entirely. If you have diabetes, a serious medical condition or take prescription medication, it’s best to consult with your doctor before embarking on a fast.

The post Benefits of Fasting & the Best Types to Try for Better Health appeared first on Dr. Axe.

While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or perhaps lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up some of their favorite foods and sticking solely to low-carb foods.

Rest assured that when following a healthy low-carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. For example, low-carb recipes include everything from slow cooker chicken and veggies to grass-fed burgers.

And what about low-carb breakfasts or travel-friendly low-carb snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.

While eating a low-carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and processed carbs. Removing foods such as bread, cereals, sweetened drinks, processed dairy and in some cases, even whole grains or starchy veggies from your diet can result in your body releasing less insulin.

Swapping these unhealthy foods for healthier, low-carb foods helps to balance blood sugar levels, reduce cravings and fatigue, and may potentially reduce your risk for conditions like heart disease and diabetes.

What Are Low-Carb Foods?

“Carbohydrates” are foods with all types of added sugar, plus all grains, fruit, dairy and veggies in your diet. Low-carb foods include: all types of meat, eggs, fish and seafood; most cheeses; plus butter, oils/fats, non-starchy vegetables, nuts and seeds.

A diet that’s “low carb” can mean different things for different people. Generally speaking, however, what qualifies as a low-carb diet is one where you’re getting only around 20–30 percent (or sometimes much less) of your daily calories from sources of carbohydrates.

Why is it helpful to you replace carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins? The benefits associated with low-carb foods include: 

• weight loss
• helps to reduce hunger and make you feel satisfied between meals
• possibly even reverse certain nutrient deficiencies or health conditions.
• normalized blood sugar levels due to better control over insulin and blood sugar (glucose)
• neuroprotective effects and enhanced cognitive performance; less “brain fog” or dips in energy’ improved memory
• improvements in hormonal balance
• in athletes, possible favorable changes in body mass and body composition, along with increase in the relative values of maximal oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT)

Total Carbs vs. Net Carbs

What are net carbs?  They are the amount of carbs left over when fiber grams are subtracted from total carbs.

In other words, fiber is not counted toward net carbs because fiber isn’t actually digestible once consumed, nor does it spike blood sugar levels like glucose does.

For this reason most people eating even a very low-carb diet try to still consume some foods high in fiber, such as non-starchy veggies and sometimes nuts/seeds.

If you were to aim for about 100 grams of net carbs daily, split between three main meals, each low-carb meal would be around 30–35 grams of net carbs.

Best Low-Carb Foods

Below is a list of healthy low-carb foods (including low-carb vegetables) for weight loss, blood sugar balance and more:

Low-Carb Veggies

1. Broccoli

Broccoli is high in antioxidants and beneficial phytonutrients including glucosinolates, plus vitamins C and K, potassium and more.

Net carbs: 3.5

2. Cauliflower

Cauliflower are high in nutrients like vitamin C and phytochemicals including polyphenols, carotenoids, flavonoid, and ascorbic acid that can help prevent inflammation and oxidative stress.

Net carbs: 3.5

3. Mushrooms

Mushrooms provide many important nutrients including selenium, potassium, riboflavin, niacin, vitamin D, proteins and fiber.

Net carbs: 2

4. Peppers

High in vitamin C and shown to have rich polyphenol content that possesses free radical-scavenging activities.

Net carbs: 3.5

5. Chard or collard greens

Swiss chard and collard greens are both excellent source of vitamins A, C and K along with numerous antioxidants that protect against cancer, heart disease vision loss and neurological disorders.

Net carbs: 1–4

6. Asparagus

A natural diuretic that helps reduce swelling and edema, asparagus has been shown to have antioxidant, immunostimulant, anti-inflammatory, antihepatotoxic, antibacterial properties.

Net carbs: 2.5

7. Kale

Considered a “superfood,” kale is a cruciferous veggie that has a high macronutrient and phytochemical content, especially rich in vitamins K, C, A, fiber and carotenoid and glucosinolate antioxidants.

Net carbs: 3.5

8. Spinach

Spinach is one of the best high-fiber, low-carb foods to fill up on, with less than 20 calories per two cup serving. Great source of numerous nutrients including vitamin C, K, A, iron, potassium, calcium and more.

Net carbs: 0.5

9. Green beans

Green beans are a great source of fiber, vitamin C, vitamin K, magnesium, potassium, chlorophyll (which gives them their green color and detoxifying effects) and carotenoids antioxidants.

Net carbs: 4.5

10. Arugula

Arugula are very low in calories and supplies isothiocyanate compounds, which are linked to cancer prevention, immune support and more.

Net carbs: 0.5

11. Leeks or onions

Leeks and onions are both high in fiber, antioxidants and anti-inflammatory, sulfur-containing compounds. These have been linked to protection against carcinogens and protective antimicrobial activities.

Net carbs: 4.5 per 1/2 cup

12. Tomatoes

Tomatoes are one of the best sources of the antioxidant called lycopene, which has been linked to reduced risk of cancer and heart problems, plus high in vitamin C, carotenoids and potassium.

Net carbs: 5

13. Brussels sprouts

Brussels sprouts are a very good source of vitamins C and K, along with phytonutrients that increase antioxidant status and protect DNA from damage.

Net carbs: 4.5

14. Turnips

Turnips contains glucosinolates and isothiocyanates and has been shown in studies to have antitumor, antihypertensive, antidiabetic, antioxidant and anti-inflammatory effects.

Net carbs: 6

15. Cabbage

As a member of the cruciferous vegetable family, cabbage has anti-inflammatory properties and is high in vitamin K, vitamin C, folate, manganese and vitamin B6.

Net carbs: 3

16. Carrots

Carrots are a great source of vitamin A, carotenoid antioxidants including lutein and zeaxanthin that protect skin and eye health, plus fiber, vitamin C and vitamin B6.

Net carbs: 4.5 (1 medium carrot)

17. Zucchini

A favorite among low-carb dieters and anyone who wants to lose weight fast, this type of squash has a very low score on the glycemic index.

Other things to love about zucchini nutrition include the fact that it has a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients like potassium, manganese, and antioxidants, like vitamin C and vitamin A.

Net carbs: 3

Eggs and Dairy

18. Cage-free eggs

Eggs are a convenient and delicious way to obtain healthy fats, protein and many nutrients including B vitamins, choline, and even carotenoid antioxidants like lutein and zeaxanthin.

Net carbs: 0

19. Full-fat unsweetened yogurt or kefir

Unsweetened yogurt and kefir are both full of gut-friendly probiotics and minerals including potassium, B vitamins and magnesium.

Net carbs: 11 grams per cup

20. Whole milk

Whole milk is a relatively low-carb, high-protein food that also provide important micronutrients like vitamin D, healthy fats, potassium and magnesium.

Net carbs: 12 grams per cup

21. Hard cheese, sour cream and heavy cream

Great sources of healthy saturated fat, B vitamins and more. All are low-carb foods, but very importantly, opt for grass-fed and organic dairy whenever possible, ideally made from raw milk.

Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.

Net carbs: 1–3 per ounce

Meat and Seafood

All meats and fish are high-protein, low-carb foods. Ideally always looking for wild-caught fish and avoid or limit most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.

Fish are a great source of important nutrients, including the long-chain polyunsaturated fatty acids (PUFAs) eicosapentaenoic acid/docosahexaenoic acid (EPA/DHA), also known as omega-3 fatty acids. These are associated with enhanced brain development in children and reduced heart disease risk and protection against cognitive decline.

Grass-fed beef and other fatty red meats like lamb and poultry with the skin on are great sources of protein, fat, B vitamins and trace minerals. Whenever possible opt for grass-fed, pastured animal products which tend to come from healthier animals.

In addition to providing satiating protein and minerals like iron and zinc, conjugated linoleic acid (CLA) is a type of fat found in meat from ruminant animals that has been linked with enhanced immunity and protection against fat accumulation.

22. Salmon

One of the healthiest high-protein low-carb foods available, salmon also supplies you with omega-3 fatty acids and even antioxidants that have anti-inflammatory effects.

Net carbs: 0

23. Haddock

Haddock nutrition features B vitamins and omega-3 fatty acids, while having low levels of mercury.

Net carbs: 0

24. Trout

Trout is an excellent source of protein, niacin, vitamin B12, and omega 3 fatty acids.

Net carbs: 0

25. Halibut

Halibut contains an excellent variety of nutrients, such as vitamin B12, protein and selenium, which may contribute to beneficial health implications for many conditions.

Net carbs: 0

26. Sardines, anchovies and mackerel

Sardines is a high-protein food with heart-healthy fats as well as containing important micronutrients like vitamin B12, selenium and phosphorus.

Net carbs: 0

27. Turkey

Turkey is relatively low in fat and high in protein, plus good source of iron, zinc, phosphorus, potassium and B vitamins.

Net carbs: 0

28. Chicken

Chicken is high in protein, good source of fats if you eat the skin, plus provides iron, zinc, copper and B vitamins.

Net carbs: 0

29. Grass-fed beef and lamb

Grass-fed beef and lamb are healthy protein sources that offer a wide range of concentrated and health-boosting nutrients.

Net carbs: 0

Nuts and Seeds

30. Chia seeds

Chia seeds are a great source of filling fiber and ALA omega-3 fats, plus can help prevent constipation. Also provides antioxidants including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.

Net carbs: 2 per 2 tablespoons

31. Flaxseeds

Flaxseeds are an excellent source of fibers and flax lignans that have potential to help with reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders. Also provides omega-3s, polysaccharides, lignans, phenolic compounds, vitamins A, C, F and E, and minerals.

Net carbs: 0.5 per 2 tablespoons

32. Almonds

Almonds contains monounsaturated fat, fiber, minerals such as magnesium, calcium and copper, vitamin E and phytonutrients. Linked to help managing body weight, glucose regulation, reduced oxidative stress and inflammation, and heart health.

Net carbs: 3 per 1/4 cup

33. Walnuts

Walnuts are a top plant source of omega-3s, plus a good source of bioactive compounds, vitamin E and polyphenols. Have been shown have antioxidant and anti-inflammatory bioactivity, and to offer protection against conditions including cancer, cardiovascular, and neurodegenerative diseases.

Net carbs: 2 per 1/4 cup

34. Pumpkin, sesame and hemp seeds

These seeds are a rich source of protein, polyunsaturated fatty acids, phytosterols, antioxidant vitamins, such as carotenoids and tocopherols, and trace minerals such as selenium and zinc.

Net carbs: 1.5 per 1/4 cup

35. Cashews and Brazil nuts

Cashews and Brazil nuts provide polyunsaturated fatty acids, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant activity.

Net carbs: 1.5 to 5 per 1/4 cup

Oils and Fats

36. Coconut oil

Although this is a high calorie, low-carb foos, coconut oil helps to fill you up and keep your hunger in check. They provide a range of fatty acids (saturated and unsaturated) that support neurological health, hormonal health and digestive and heart health.

Net carbs: 0

37. Olive oil

Olive oil is mainly made up of monounsaturated fatty acids, the most important of which is called oleic acid. Is olive oil good for you? Yes, so much so that it’s also a staple of the Mediterranean diet and has been included in the diets of some of the world’s healthiest, longest-living people for centuries.

Net carbs: 0

37. Grass-fed Butter or ghee (clarified butter)

Butter and ghee provide healthy saturated fatty acids, along with vitamins A and E. Ghee can usually be tolerated by those with lactose intolerance or dairy sensitivities.

Net carbs: 0

38. Flaxseed oil

Flaxseed oil is an important functional food because it’s rich in linolenic acid, and the seeds are richest plant source of omega-3 fatty acids. Flaxseed oil is low in saturated fatty acids, moderate in monounsaturated fatty acids and rich in polyunsaturated fatty acids.

Net carbs: 0

39. Avocado oil

Avocado oil doesn’t contain any cholesterol or trans fats and are rich in vitamin E. These nutritionally dense fruits also contain vital nutrients like thiamine, riboflavin and vitamin A.

Net carbs: 0

Condiments, Herbs and Spices

40. Herbs (including turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.)

Healthy herbs help to enhance the flavor and aroma of meals with basically zero calories, plus they possess anti-inflammatory properties that protect from diseases. Many have also been shown in studies to have antioxidant, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities.

Net carbs: 0 to 0.5 per teaspoon

41. Hot sauces

Hot sauces are made from peppers that contain essential minerals, antioxidants, and vitamins, including vitamin C and vitamin A. Cayenne pepper, which contains the active compound capsaicin, has been shown to have positive effects on atherosclerosis, metabolic syndrome, diabetes, obesity, and other conditions.

Net carbs: 0.5 per teaspoon

42. Apple cider vinegar

Apple cider vinegar contains the active ingredient acetic acid, which is linked to benefits such as regulation of hunger and blood sugar management. Other vinegars (balsamic, white, red, etc.) are also beneficial but can be higher in carbs, so use in moderation.

Net carbs: 0

43. Cocoa powder (raw and unsweetened)

Cocoa powder is a low-sugar ingredient that adds flavor and antioxidants including polyphenols to healthy “sweets,” smoothies, etc.

Net carbs: 1 per tablespoon

44. Mustard

Mustard seeds contain phytochemicals including isothiocyanate which is linked to cancer prevention. Just avoid high-sugar kinds like honey mustard.

Net carbs: 0 to 0.5 per tablespoon

45. Soy sauce, tamari or coconut aminos

Soy sauce, tamari and coconut aminos add flavor to meals with very little calories, but is high in sodium, so use in small quantities. Also possesses antimicrobial activities and may enhance digestion due to fermentation.

Net carbs: 0. 5 to 5 per tablespoon

Tips for Eating Low Carb

Wondering what types of high-carb foods to avoid when on a low-carb diet?

Because they’re higher in things like added sugar and carbs from flour or thickeners, limiting the foods below will keep your carb intake on the lower end:

• If you’re intending to eat very low carbs, avoid all grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
• Sugar and foods that contain artificial or added sweeteners (honey, cane sugar, coconut sugar, etc.)
• Most commercial fruits and fruit juices (juice is high in sugar, with the exception of lime or lemon juice)
• Most pre-made condiments, sauces or packet mixes, which tend to be high in sugar
• Alcohol, soda and other sweetened drinks
• If you’re looking to drastically reduce carbs (such as following a ketogenic diet), you’ll also want to avoid most dairy products that contain milk. Higher fat, low-carb cheeses are often included even on very low-carb diets because they have very few carbs.

If you’re having trouble remembering which types of veggies are non-starchy, and therefore lower in carbs, here’s a good rule of thumb:

• Most veggies that are grown above ground are considered “non-starchy” and, therefore, have fewer carbs (cruciferous veggies like broccoli, leafy greens, peppers, chard and cabbage for example). Some squashes are also non-starchy, including spaghetti squash and zucchini.
• Veggies grown below the ground, also sometimes called “root veggies,” are usually richer in starch and carbs (like potatoes, carrots, turnips and beets, for example).
• This rule doesn’t work 100 percent of the time. For example, pumpkins grow above ground and are higher in carbs, but it’s a good place to start.

What fruit is lowest in carbs? While most root veggies and fruits aren’t usually considered to be “low carb,” the majority are still very nutrient-rich, low in sugar overall, and good additions to any diet.

For this reason, in moderation you may still want to include the following foods in your diet: berries (like strawberries, blackberries, blueberries or raspberries), tart cherries, cranberries, kiwi, citrus fruits, and melon, along with starch veggies like sweet or purple potatoes, rutabaga, beets, celeriac and parsnips.

What about beans and legumes? These are also not necessarily low carb, but still can be healthy in moderate amounts.

If you do choose to eat legumes or grains, we recommend soaking and sprouting them before cooking, which helps release more of their protein, vitamins and minerals.

Risks and Side Effects

Keep in mind that just because a food or meal is low in carbs doesn’t necessarily mean it’s healthy. In many cases, the quality of the carbs you eat is even more important than the quantity.

For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.

It’s also wise to steer clear of “diet” or “light” foods that have reduced or low fat and artificial ingredients. To make up for lost fat, these products are usually made with extra flour or carbs, thickeners, emulsifiers or artificial sweeteners.

Finally, skip foods made with trans fats or hydrogenated oils, which is mostly junk foods, packaged foods or fast/fried foods.

Final Thoughts

• Low-carb diets can help people lose weight quickly and potentially improve certain health conditions like sugar dependence, brain fog, fatigue, and risk factors for metabolic syndrome or diabetes.
• Here’s a brief list of low-carb foods: non-starchy veggies (like leafy greens or cruciferous veggies), healthy fats like coconut or olive oil, butter and hard cheeses, meat, seafood and eggs. Moderate sources of carbs are nuts, seeds, beans, legumes and some starchier veggies.
• Depending on your overall health and goals, it’s not usually necessary to completely avoid healthy sources of carbs in moderation. These include high-carb, low-fat foods like fruit or starchy veggies.
• In some cases, sprouted or soaked grains and legumes (higher in carbs) can also be included in an otherwise balanced diet that includes lots of low-carb foods.
• What can you do with low-carb foods? Low-carb recipes include ones that can be made without things like added sugars, refined grains or artificial sweeteners, such as protein shakes, smoothies, salads, slow cooker recipes, fajitas, burgers or meatballs, and many more.

The post 45 Best Low-Carb Foods that Are Also Delicious appeared first on Dr. Axe.

Between the Mediterranean diet, ketogenic diet and a host of other diet plans to lose weight, there’s no shortage of suggested ways to eat but there’s one diet that modern researchers keep coming back to when they study health and longevity: the Okinawa diet.

The Okinawa diet is considered a longevity diet, which should come as little surprise given Okinawa, Japan is one of the blue zones where people regularly live past 100 years old.

What Is the Okinawa Diet?

The Okinawa diet is named after the largest island in the Ryukyu Islands in Japan. History buffs might recognize the name from the Battle of Okinawa, fought during World War II, but these days, there’s another reason it’s in history books: Okinawa’s people live a really, really long time.

While the average life expectancy in the United States is 76.4 years, it’s 84 years old in Japan – and five times as many people from Okinawa live to be 100 years as their peers in the rest of the country. Researchers have studied Okinawa’s residents for years, and the answer lies both in the typical Okinawan diet and the island’s attitude toward eating.

The Okinawa diet gets back to basics. It emphasizes a diet rich in yellow, orange and green vegetables. While rice is ubiquitous with mealtime in Japan, people skimp on the grains and focus instead on the purple potato. Meat (including pork), dairy and seafood are eaten in small amounts, and there’s an emphasis on soy and legumes.

It’s very similar to a macrobiotic diet, though that diet is only plant-based.

The entire Okinawa diet is quite low in sugar and grains – Okinawans consume about 30 percent less sugar and 15 percent fewer grains than folks in the rest of Japan.

Hara Hachi Bu — the Key to Not Overeating

You can’t talk about the Okinawan diet without mentioning hara hachi bu. Hara hachi bu is based on a Confucian teaching that reminds people to stop eating when they are 80 percent full. In English, the phrase translates to “eat until you are eight parts out of 10 full.”

Eating mindfully and slowly in this way means that Okinawans take the time to think about what and how they’re consuming their food. By checking in with themselves to decide if they have achieved satiety before continuing to eat, they give their bellies time to signal their brains and let them know they’re full.

This strategy pays off. Okinawans typically eat about 1,200 calories a day, a lot fewer than the average 2,000 recommended in the U.S. Yet because the foods they consume are so nutrient-rich and Okinawans are used to caloric restriction (not starvation mode!), they’re able to stay healthy and live longer on less.

Foods to Eat

The Okinawa diet is based on the traditional eating patterns of the people of Okinawa, a Japanese island known for having one of the highest life expectancies in the world. The diet emphasizes a balance of nutrient-dense foods and a focus on plant-based options.

Here are some foods commonly included in the Okinawa diet:

• Sweet Potatoes: A staple in the Okinawan diet, sweet potatoes are rich in complex carbohydrates, fiber, and various nutrients.
• Vegetables: Okinawans consume a variety of colorful vegetables, including leafy greens, carrots, radishes and other locally grown produce.
• Tofu and Soy Products: Tofu, miso and other soy-based products provide plant-based protein and are key components of the Okinawan diet.
• Seaweed: Seaweed is a common ingredient in Okinawan cuisine, providing essential minerals and vitamins.
• Legumes: Beans, especially soybeans, are a good source of protein and are frequently consumed in the form of natto (fermented soybeans).
• Fish: Okinawans traditionally include fish in their diets, providing omega-3 fatty acids and other essential nutrients.
• Lean Meat: Small amounts of lean meat, such as pork, are consumed in moderation.
• Whole Grains: Brown rice and other whole grains are preferred over refined grains in the Okinawan diet.
• Fruits: Okinawans enjoy a variety of fruits, such as citrus fruits, papaya and pineapple, providing vitamins and antioxidants.
• Green Tea: Green tea is a popular beverage in Okinawa, known for its health-promoting properties.
• Herbs and Spices: Okinawan cuisine incorporates various herbs and spices, such as turmeric, which may contribute to the health benefits of the diet.
• Minimal Processed Foods: Traditional Okinawan meals are minimally processed, with an emphasis on whole, natural foods.

While not a specific food, caloric restriction is a key aspect of the Okinawan lifestyle, and Okinawans traditionally consume fewer calories than many other populations.

It’s important to note that the Okinawa diet is not only about the specific foods, but also about the overall dietary pattern and lifestyle. Portion control, mindful eating and an active lifestyle are integral components of the Okinawan approach to health and longevity.

Foods to Avoid

The Okinawa diet focuses on a balanced and nutrient-dense approach to eating, emphasizing whole, unprocessed foods. While there isn’t a strict list of foods to avoid, the traditional Okinawan diet tends to limit certain items that are associated with less favorable health outcomes.

Here are some foods that may be consumed in moderation or avoided on the Okinawa diet:

• Processed Foods: Highly processed and refined foods, such as sugary snacks, fast food and pre-packaged meals, are generally avoided.
• Added Sugars: Foods and beverages high in added sugars are limited in the Okinawa diet. This includes sugary drinks, candies and desserts.
• Saturated Fats: While small amounts of lean meat, particularly pork, are consumed, excessive intake of saturated fats is avoided. Fried and fatty foods may be limited.
• Excessive Red Meat: While lean meat is included in small amounts, excessive consumption of red meat is generally discouraged.
• Dairy Products: Traditional Okinawan cuisine is not centered around dairy products, so their intake is typically limited.
• Refined Grains: The Okinawa diet emphasizes whole grains like brown rice over refined grains like white rice.
• Excessive Alcohol: While some moderate alcohol intake, particularly in the form of local beverages like Awamori, may be included, excessive alcohol consumption is discouraged.

The Okinawa diet traditionally emphasizes moderation and portion control. Overeating, even of healthy foods, may be avoided to maintain a balance.

Health Benefits

The Okinawa diet is often associated with several health benefits, and researchers attribute the longevity and good health of the Okinawan people to their traditional dietary and lifestyle practices. While individual responses may vary, here are some potential health benefits associated with the Okinawa diet.

1. Longevity

Okinawa is known for having one of the highest life expectancies in the world. The diet’s focus on nutrient-dense, plant-based foods and caloric restriction is believed to contribute to increased life span.

2. Heart Health

The Okinawa diet is low in saturated fats, and the consumption of fish rich in omega-3 fatty acids may contribute to cardiovascular health by reducing the risk of heart disease. In addition, the vegetables Okinawans consume are high in folate and fiber, “which are inversely associated with higher homocysteine concentration, a potential risk factor for coronary heart disease and stroke,” according to research published in the Journal of Epidemiology.

3. Weight Management

The Okinawa diet emphasizes whole, unprocessed foods and caloric restriction, which may help in weight management and reducing the risk of obesity-related diseases.

4. Improved Blood Sugar Control

The diet’s focus on low-glycemic, whole foods may contribute to better blood sugar control and a reduced risk of type 2 diabetes.

5. Anti-Inflammatory Properties

The Okinawa diet includes foods rich in antioxidants and anti-inflammatory compounds, such as turmeric, which may contribute to reducing inflammation in the body.

6. Bone Health

The traditional Okinawan diet includes foods rich in calcium, such as tofu and leafy greens, which can contribute to better bone health.

7. Cancer Prevention

Some studies suggest that the Okinawa diet, with its emphasis on a variety of plant-based foods, may contribute to a lower risk of certain cancers.

8. Improved Gut Health

The diet includes fiber-rich foods like vegetables and legumes, promoting a healthy gut microbiota and potentially reducing the risk of gastrointestinal issues.

9. Brain Health

The consumption of fish rich in omega-3 fatty acids and antioxidant-rich foods may contribute to cognitive health and a lower risk of age-related cognitive decline. A 2020 study even noted that, along with the Mediterranean diet, the Okinawa diet “could represent a feasible nutritional approach to reduce the risk of developing cognitive impairment and age-related neurodegenerative disorders like [Alzheimer’s disease] by stimulating mitophagy and ensuring a balanced redox state of brain cells.”

10. Reduced Risk of Metabolic Syndrome

The Okinawa diet’s focus on whole foods and caloric restriction may help reduce the risk of metabolic syndrome, a cluster of conditions linked to an increased risk of heart disease, stroke and type 2 diabetes.

It’s important to note that while the Okinawa diet has been associated with these potential health benefits, other factors such as genetics, overall lifestyle and environmental influences also play a significant role in health outcomes. Before making significant changes to your diet, it’s advisable to consult with a health care professional or a registered dietitian for personalized advice based on your individual health status and goals.

Potential Downsides

While the Okinawan diet is certainly healthy, some of the nutritional choices don’t “translate” well in America. For instance, soy makes up a hefty portion of this Japanese way of eating. The probiotic-rich miso is soy-based and loaded with nutrients.

Unfortunately, the soy that’s sold in the U.S. is mainly the soy to avoid. Ninety percent of the soy that’s available in the States is genetically modified. Aside from the fact that they kill healthy bacteria in your gut, we still don’t know the long-term effects of GMO foods.

Additionally, U.S. soy is full of phytoestrogens, which mimic the hormone estrogen in your body. Too much estrogen has been linked to certain types of breast cancer, cervical cancer and other hormone-related disorders. So while the Okinawan people have access to healthier soy like natto (which is fermented), its’ best to steer clear of regular soy.

Pork also has its place in the Okinawan diet. While it’s not eaten super often, it is a part of staple Okinawan dishes, particularly around holidays and festivals. Okinawans are famed for using nearly every part of the pig in their cooking. Unfortunately, there are plenty of reasons why you should avoid pork, from the amount of parasites the meat carries to the other toxins found in it.

Finally, as the Western diet of processed and fast foods reaches Okinawa’s shores, the health repercussions are already visible, with the younger residents dealing with obesity. As Okinawans struggle to stick to their own diet, obesity-related diseases are taking their toll.

The Okinawan diet isn’t a magic cure, but taking some cues from island’s eating habits — particularly eating a variety of produce, sticking to quality meats over quantity, and reducing grains and dairy — is sure to have a positive impact on your health. Hopefully, the Okinawans are able to do the same.

It’s also a fairly restrictive diet and can be high in sodium if you don’t watch your intake of sodium foods.

How to Eat the Okinawan Way

So you want to live to 100 years old? It might be time to incorporate the Okinawa way of eating and its staple foods into your diet.

1. Pile on colorful foods

Eating a variety of fruits and veggies is good for us no matter what they are, but how often do you mix up what’s on your plate? Instead of sticking to a handful of vegetables, Okinawans spice things up by eating a variety, especially brightly colored ones. It’s no surprise, then, that their diet is loaded with antioxidants and nutrients.

In particular, orange and yellow fruits and vegetables are bursting with carotenoids. These nutrients help lower inflammation, boost growth and development, and can improve immune system function, all critical parts of staying healthy as we age.

If you’re not sure how to get more variety into your diet, one great way to incorporate new-to-you vegetables is by visiting your local farmers market. You’ll be able to find fresh, in-season produce you might not regularly purchase, and farmers are usually happy to share their tips on how best to prepare them.

2. Stick to a limited amount of high-quality meats and seafood

Though the Okinawa diet does allow for meat and seafood, it does so in small, limited quantities. Barring festivals or special occasions, stick to a mostly plant-based diet.

You can replicate this at home by eating high-quality meats and seafood, like grass-fed beef, bison meat and wild-caught seafood like salmon. If you stick to just seafood, you’d be eating a pescatarian diet.

Enjoying these foods just a few times a week or on special occasions means you’ll enjoy the benefits of healthy fats, like reducing inflammation, controlling cholesterol and reducing your risk for heart disease, while keeping calories in check.

Additionally, reducing your family’s meat and seafood intake lessens the load on your wallet, making products that might normally be a stretch more budget-friendly.

3. Limit grains and dairy

We can’t ignore the fact that the Okinawa diet has nearly no dairy or grains in it. Gluten, which is found in grains, is a danger food that’s found in wheat-based products. The wheat we buy today contains nearly double the amount of gluten as grains of the past.

Too much gluten can cause digestive problems, inflammation, leaky gut and allergic reactions. Even people who think they can tolerate gluten often find that when they reduce or eliminate the protein from their diets, their health and seemingly unrelated problems, like acne or bloating, are reduced.

Okinawans – and most Asian cultures – consume very little dairy.

The dangers of low-fat dairy include the fact that it’s often full of sugar, and the pasteurization process kills a lot of the beneficial nutrients and vitamins. Choose raw milk and raw dairy products when possible. Plant-based alternatives, like coconut or almond milks, are also great options.

The post The Okinawa Diet: Foods and Habits that Boost Longevity appeared first on Dr. Axe.

Fats are an essential nutrient and one of the primary energy sources for the body. They also play a big role in weight management, absorbing nutrients, maintaining healthy skin and hair, regulating body temperature, supporting immune function, insulating internal organs, and hormonal balance. You can see right off the bat why, then, there are low-fat diet risks to be aware of!

While a balanced diet that includes plenty of plant foods, like vegetables and some fruit, is key for long-term health, fats are actually needed to properly absorb the fat-soluble vitamins found in many plants — including vitamins A, D, E and K. Fats also make us feel satisfied after eating — which is not just a nice perk that should be overlooked.

Most healthy sources of fat are also ultimately fat-burning foods. Their ability to make our food taste good, turn off hunger and stop overeating has a lot to do with weight management, and while a low-fat diet can help with weight loss in the short term, the long-term low-fat diet risks are important to consider.

Why We Need Fats

Fats in general have gotten a bad rap in our heart-healthy and fat-obsessed diet culture. For decades, we’ve been told to put fatty foods like coconuts, eggs, fatty cuts of meat and full-fat dairy in the “foods to avoid” category. Since the government’s 1980 Dietary Guidelines were established more than 40 years ago, dietary policy has focused on reducing total fat in the American diet to no more than 30 percent of a person’s daily calories, and many of the most popular “diet plans” over the years have reduced fat to much lower levels than this.

Although we hear much more about healthy fats in the mainstream media today, anything high-fat (such as in the keto diet) still sets off alarm bells for most of us and raises concerns about packing on the pounds. Low-fat, diet and light products of all sorts continue to pack grocery store shelves — but what are the real risks of consuming these foods over the full-fat varieties?

Not all fats are created equally, and not all affect the body in the same way. While processed and refined fats found in boxed foods and most restaurant fare can be harmful, other types of natural fats have beneficial, life-extending properties. When we miss out on fats in our diets, we can quickly find ourselves feeling tired, moody, constantly hungry, unable to kick cravings and resentful over our restrictive diets.

Some of the biggest arguments for including more fat in your diet boil down to fat’s ability to help control hormones, especially insulin. Low-fat diet risks include hormone imbalances and insulin resistance commonly linked to diabetes, weight gain, gut problems, cognitive disorders and more.

As famous fat advocate, doctor and author David Perlmutter, M.D., puts it in his book “Brain Maker,” “For the greater part of the past 2.6 million years, our ancestors’ diets consisted of wild animals and seasonal fruits and vegetables. Today most people’s diets are centered on grains and carbs — many of which contain gut-blasting, microbiome-damaging gluten whose downstream effects reach the brain. Even setting aside the gluten factor, one of the main reasons that consuming too many grains and carbs is so harmful is that they spike blood sugar in ways other foods, such as fats, meat, fish, poultry, and vegetables, do not.”

Basically, you can think of it this way: In place of fat, most people eat more carbohydrates. This also includes high-carb foods with plenty of sugar.

Carbohydrates, including whole grains, have been positioned as the foundation of a healthy diet for decades (does 11 recommended daily servings of bread, cereal, rice and pasta ring a bell?), but in reality, they’re highly overconsumed today, contributing to a host of diseases.

Consuming more carbs than you need isn’t the only low-fat risk either.

Low-Fat Diet Risks

1. Poor Brain Function

The brain is largely made up of fat and requires a steady stream of fatty acids to perform optimally. There seems to especially be a special protective factor when it comes to cholesterol and the brain. Cholesterol has an important role as a critical brain nutrient, essential to the function of neurons and neurotransmitters, so despite what most people think, low cholesterol levels can be worse than high.

The brain basically requires a high amount of cholesterol as a source of fuel or energy, but since brain neurons themselves cannot generate significant amounts of cholesterol on their own, we must get our required cholesterol from our diets to feel our best and remain “sharp.”

Research shows that people who have the highest cholesterol level intakes usually perform better on cognitive tests than those with lower levels. According to results from the benchmark 2005 Framingham study, “lower naturally occurring total cholesterol levels are associated with poor performance on cognitive measures including abstract reasoning, attention/concentration, word fluency, and executive functioning.”

This means that major low-fat diet risks include poor job performance, low energy, changes in your mood, “brain fog” and so on. This is why some of the best brain foods to boost focus and memory actually have high levels of healthy fats.

2. Compromised Heart Health

While we’ve been led to believe the opposite for many years, research continues to confirm that heart disease (including coronary artery disease, the leading cause of heart attacks) likely has much more do with inflammation — which is at the root of most diseases — than from high fat or cholesterol intake.

This means that an inflammatory diet including lots of sugar, refined carbs, low-quality proteins and processed vegetable oils is actually more threatening to your heart that a diet high in fat — even saturated fat. It’s much more beneficial for your heart to eat anti-inflammatory foods that contain healthy fats.

Beneficial effects of monounsaturated fats (MUFAs) on heart health are especially supported by clinical studies. Consumption of dietary MUFAs promotes healthy blood lipid profiles, lowers cholesterol levels naturally, mediates blood pressure, improves insulin sensitivity and regulates glucose levels

Think about it this way: The glorified Mediterranean-style diet that is high in fats from extra-virgin olive oil, nuts and fish exceeds over 40 percent of calories coming from fat. This is well above the government’s recommendation to keep fat intake between 20 percent to 30 percent of total calories — and, yes, the Mediterranean diet has been shown to significantly reduce cardiovascular disease, diabetes and long-term weight gain risk.

What about saturated fat intake and heart disease? Here’s the truth about saturated fat: If you’re worried about saturated fat causing heart attacks, strokes and heart disease, know that evidence that saturated fat leads to heart disease is weak at best.

Some studies do show that increased saturated fat intake can raise cholesterol levels, but there hasn’t been a strong relationship between cholesterol levels and heart disease proven. Some studies on low-carbohydrate diets, which usually have higher levels of saturated fats actually, suggest that they don’t raise blood cholesterol and can even be beneficial on cardiovascular disease risk markers like triglyceride levels.

3. Hormone Imbalances (Including Sex Hormones Testosterone and Estrogen)

Eating enough fats is one of the most important things you can do to balance hormones naturally. Cholesterol and other fats play a fundamental part in building cellular membranes and hormones. Certain kinds of fats, including cholesterol, also act like antioxidants and precursors to some important brain-supporting molecules and neurotransmitters.

These include vitamin D (which actually acts more like a hormone in the body more so than a vitamin) along with other hormones like testosterone and estrogen.

One scary low-fat diet risk is an increased risk for infertility and other hormonal issues in women. Some studies have found that low-fat diets raise the risk of menstrual problems and difficulty getting pregnant.

For example, a 2007 study conducted by the Department of Nutrition and Harvard School of Public Health found that high intake of low-fat dairy foods may increase the risk of infertility whereas intake of high-fat dairy foods may decrease this risk.

4. Weight Gain and Overeating

Look at any of the recent research involving weight gain (or loss) and fat intake, and you’ll quickly realize the established relationship between fat intake, your hormones and weight fluctuations. We know that many people who go on “diets” tend to gain back all of the weight shortly after. Why does this happen?

One explanation is that weight loss elicits biological adaptations that result in a decline in energy expenditure (adaptive thermogenesis) and an increase in hunger, both of which promote weight regain. Certain studies have found that a higher-fat diet with lower carbs can help prevent this from happening.

On top on that, most people find that diets higher in fat are more satiating and turn off hunger signals and appetite much more so than low-fat diets do. This is because fats turn on your fat-burning switch by impacting ghrelin hormone levels.

One study published in the Journal of the American Medical Association in 2012 examined the effects of three popular diets on a group of overweight or obese young adults. The study’s participants tried each of the different diets for a one-month period so researchers could compare the effects.

The three diets provided the same number of calories but differed in proportions of fat, protein and carbohydrates.

The “low-fat diet” had 60 percent of total calories coming from carbohydrates, 20 percent from fat and 20 percent from protein. The “low-glycemic diet” had 40 percent of the calories coming from carbohydrates, 40 percent from fat and 20 percent from protein. Finally, the third “low-carb diet” had just 10 percent of the calories coming from carbohydrates, 60 percent from fat and 30 percent from protein.

Make no mistake about it, the low-carb diet featured a lot more fat than a person eating the Standard American Diet is used to. In fact, the average American probably eats something similar to the “low-fat diet” ratio that is highest in carbs.

What were the results after comparing the three diets? Those on the low-carb, high-fat diet burned the most calories and also improved insulin sensitivity best during the four-week period. Measures of resting energy expenditure and total energy expenditure, which really means the amount of calories someone burns each day, were the lowest in the low-fat diet group, intermediate with the low–glycemic index group and the highest in the low-carbohydrate group.

According to the researchers, they believe, “Diets that aim to attenuate (lower) the increase in blood glucose levels after eating—specifically low–glycemic index (emphasizing carbohydrate source) and very low-carbohydrate (focusing on carbohydrate restriction) diets — have been hypothesized to have metabolic advantages. Reducing dietary glycemic load may elicit hormonal changes that improve the availability of metabolic fuels and thereby decrease hunger and voluntary food intake.”

5. Higher Risk of Insulin Resistance and Diabetes

Clinical studies have shown us that excess weight gain and insulin (or blood sugar control) are highly connected, but we know that eating plenty of healthy fats is one of the keys to controlling insulin. Insulin is sometimes called our “fat-storing hormone.” It helps usher glucose into our cells, which lowers our blood sugar levels after a carbohydrate or sugar-containing meal.

It appears that different types of fat have different effects on insulin action. Given the importance of insulin resistance in the development of diabetes and heart disease, establishing appropriate levels of fat in the diet is an important clinical goal for lowering the “diabesity” epidemic.

Studies that have examined the effects of various diets with different levels of fat are revealing in telling us that high-carb, low-fat diets might pose a higher risk for insulin resistance (and weight gain), although there’s still some debate as to what types of fats should be most emphasized to curb diabetes.

Epidemiological evidence and intervention studies clearly show that monounsaturated and polyunsaturated fatty acids improve insulin sensitivity through modifications in the composition of cell membranes. Substituting saturated fat with unsaturated fat seems to have beneficial effects on insulin sensitivity, although the clinical significance of fat quality alone is still unclear.

Either way, we know that diets that are higher in fat tend to be lower in carbohydrates and sugar, which is beneficial for diabetes prevention.

There’s also some evidence that suggests that insulin resistance status may affect adherence to weight loss diets. It’s possible that people with existing insulin resistance might be more likely to give up a healthy diet and therefore experience less weight loss success.

This seems to be especially true for people following a low-fat diet — research shows diminished weight loss success in insulin-resistant women assigned to a low-fat diet compared to those assigned to a low-carbohydrate diet.

6. Higher Risk for Depression and Anxiety

Fatty acids play an important role in higher brain functions that control moods, so eating enough healthy fat sources is one key to following an anti-depression diet. Some neurotransmitters, such as endocannabinoids, are synthesized from fatty acids, suggesting that fatty acid metabolites derived from dietary fat can affect the central nervous system.

While it appears that trans fat intake can raise depression risk, studies have found an inverse associations between consuming MUFA, polyunsaturated fat (PUFA) and olive oil fats and depression risk.

In other words, higher-fat diets might lower depression and other mental disorder risks. Research has shown, for example, that supplemental PUFAs and specifically omega-3 fatty acids in the diet cause significant improvement in depressive symptoms in humans. In fact, it’s now believed that use of omega-3 PUFA supplements is effective in treating patients with diagnosis of major depressive disorder.

7. Gut-Related Problems

Higher-fat, high-fiber diets are now correlated with a healthier gut environment, or microbiome. A diet with plenty of naturally occurring fatty acids and nutrients supplies the building blocks needed to nourish not only a healthy gut, but also a healthy brain, both of which are very connected — also known as the brain/body connection.

A diet that keeps blood sugar balanced keeps gut bacteria balanced, too. This means that eating plenty of high-fiber plant foods (especially all vegetables) along with healthy fats feeds the good gut bacteria in the gut and produces the right balance needed to lower inflammation. One of the benefits of coconut oil is it can be especially protective over gut health and very easy to digest even for those with chronic digestive issues.

The Fats You Need and Why

In February 2015, the U.S. Dietary Guidelines Advisory Committee finally changed its recommendation in regard to fat intake for the first time in 35 years. It sent recommendations to the government without any upper limit on total fat intake.

It additionally declared that it does not recommended low-fat foods or diets for obesity prevention. This is a huge step in the right direction!

The main fats we must obtain from our diet include:

• Saturated fats (long- and medium-chain)
• Monounsaturated fats
• Polyunsaturated fats (especially omega-3s and some omega-6s)

These all have different effects on the body, and sometimes this can seem confusing. Ideally, saturated fats, certain polyunsaturated fats and monounsaturated fats should form the bulk of your fat intake.

The polyunsaturated fats called omega-3 fatty acids (EPA and DHA) and the omega-6 fats called arachidonic acid should be consumed regularly. However, omega-6 linoleic acid should be consumed only in whole-food form from things like nuts, seeds and beneficial avocados instead of from refined vegetable oils (like sunflower, canola, corn, safflower oil).

How much fat do you need exactly? It’s not necessary to count macronutrients and obsess over number of grams, but this might be helpful: Choose a rough target for carbohydrate intake based on your individual needs, and assume your remaining calories will come from a combination of proteins plus fats. This ratio can definitely range depending on your level of activity, age and medical conditions, but for the average person, getting about 40 percent of calories from all carbohydrates combined, 30 percent from protein and 30 percent from healthy fats is recommended.

This might be more fat than you’re accustomed to eating, especially if you’ve been following what the government recommends, which is basically a high-carbohydrate, low-fat diet.

On a higher-fat diet, you’re most likely to feel fuller between meals, have less carbohydrate and sugar cravings, think more clearly, and experience more energy — which is why you might be surprised to know there are benefits of butter, full-fat raw dairy products and dark meats. But remember that the quality of fat you eat is just as important as the quantity when it comes to your health!

Here’s a bit more about how each type of fat helps support you:

Saturated fats:

• Play an important role in bone health since they help absorb calcium into the skeletal system
• Improve lipid profiles by increasing HDL cholesterol, which is usually called the “good” kind
• Decrease triglycerides and make LDL (sometimes called “bad” cholesterol) particles larger and less risky
• Conjugated linoleic acid also helps burn fat, which is found in grass-fed beef, beneficial raw dairy and certain other animal products

Medium-chain saturated fats (and medium-chain triglycerides) are especially beneficial. These are found in coconut oil, nutritious coconut milk, coconut flesh, butter and even naturally in human breast milk. They possess unusual properties that make them ideal for being easily metabolized and used for energy.

Monounsaturated fats:

Monounsaturated fats possess beneficial oleic acid and are found primarily in olives or olive oil, avocados, some animal products (like eggs or lard), and certain nuts like macadamias and nutritious almonds. Even the American Heart Association and other governing bodies encourage MUFAs in the diet!

Similarly to saturated fats, they help form the core structural fats of the body and are nontoxic. Monounsaturated fats are known for:

• Benefitting the heart and reducing cardiovascular disease risk markers
• Reducing LDL cholesterol and triglycerides and increasing HDL
• Decreasing oxidized LDL cholesterol, reducing general oxidation (or free radical damage) and lowering inflammation
• Lowering blood pressure
• Decreasing the formation of blood clots

Polyunsaturated fats:

These are usually divided into two main categories: omega-6s and omega-3s. Omega-3 fats’ benefits come from eating wild-caught seafood like salmon, some meats and high-quality eggs, and in lower levels in nuts, seeds, green leafy veggies and sea vegetables. Omega-6 fats are found primarily in nuts, seeds and vegetable oils.

Most people get enough omega-6s from eating packaged foods, which contain low-quality vegetable oils, but are lacking in omega-3s foods. This can create its own set of problems, which is why obtaining omega-3s should be a priority for everyone.

Polyunsaturated fats (especially omega-3s):

• Have a number of anti-inflammatory effects
• Play a structural role in the body’s cells and brain
• Form cell membranes, regulate gene expression and aid in cellular function
• Help prevent depression and anxiety
• Support cognitive function and help prevent age-related cognitive decline

The post 7 Low-Fat Diet Risks You Need to Know About! appeared first on Dr. Axe.

Most keto diet food lists out there include plenty of information on which healthy fats, low-carb fruits and high-fiber veggies can be enjoyed as part of a nutritious ketogenic diet. However, staying hydrated with plenty of healthy keto drinks throughout the day just as important as filling your plate with the right foods. In fact, sipping on certain beverages can actually crank up your carb consumption, keep you from ketosis and hinder your progress.

So what can I drink on low carb? Can you drink soda on keto? And how much water should I drink on keto diet? Here’s what you need to know about the best drinks for the ketogenic diet.

Best Keto Drinks

Figuring out what to eat on the ketogenic diet can be a difficult feat, but deciphering which drinks fit into your daily diet plan can be a challenge all on its own. Here are a few of the best keto drinks that you may want to consider enjoying to help meet your fluid needs:

1. Plain Water

• Carb content: 0 grams per cup

Unsurprisingly, water is the clear-cut winner on the list of keto-friendly drinks. Not only is it calorie-free and carb-free, but it also boasts several impressive health benefits and can help support weight loss.

Staying well-hydrated by drinking plenty of water is absolutely essential to overall health and plays a central role in everything from kidney function to metabolism and beyond. Although individual water needs can vary based on a number of factors, a good rule of thumb is to try to drink at least 0.5–1 ounce per ounce of body weight each day.

2. Sparkling Water

• Carb content: 0 grams per cup

Sparkling water can also be called carbonated water, club soda, seltzer, seltzer water, soda water, fizzy water or mineral water. It can be a good choice for keto dieters, as the bubbles help make you feel full.

3. Lemon Water

• Carb content: 2 grams per cup

If plain water just doesn’t cut it for you, lemon water may be a good alternative. It’s easy to make at home by adding the juice of about half a lemon into your cup of water and enjoying either hot or cold, depending on your personal preference.

In addition, lemon water comes with all the benefits of regular water and can help bump up metabolism, support satiety and increase weight loss, all with an added dose of delicious citrusy flavor.

4. Bone Broth

• Carb content: 0 grams per cup

Bone broth is loaded with benefits, including acting as a powerful detoxification agent. It helps the digestive system expel waste and promotes the liver’s ability to remove toxins. It also helps maintain tissue integrity and improves the body’s use of antioxidants. Bone broth also helps create satiety.

Make your own bone broth or buy a no-carb protein powder from bone broth.

5. Unsweetened Tea

• Carb content: 0 grams per cup

Free of both calories and carbohydrates, unsweetened tea is one of the best drinks for a keto diet. Tea is an excellent source of polyphenols, which are plant compounds that act as antioxidants to fight free radicals and prevent oxidative damage to the cells. Additionally, tea and its components have been shown to ramp up fat-burning, decrease blood sugar levels and preserve cognitive function to help slow the signs of aging.

6. Coffee

• Carb content: 0 grams per cup

Good news, coffee lovers: more and more emerging research has continued to confirm the health benefits of coffee, securing it a slot as one of the best keto drinks besides water.

Be sure to steer clear of non-keto Starbucks drinks, go easy on the cream and sugar and opt for black coffee whenever possible, all of which can help maximize the health benefits and keep carb count low. You can also enjoy a keto coffee, which is coffee plus a nice helping of healthy fats.

7. Nut Milk

• Carb content of almond milk: 2 grams per cup

Both almond and coconut milk are great keto drink options, as both are very low in fat and contains some healthy fats. Almond milk is actually low in calories, too, with one cup only containing around 40 calories. The majority of calories from fat in each serving are from heart-healthy mono- and polyunsaturated fatty acids, both of which have been tied to a long list of health benefits.

Like coconut oil, coconut milk  is among the best sources of medium-chain fatty acids, a perfect keto fat. One of those fatty acids is called lauric acid, which is easily absorbed and used by the body for energy. Be aware that real, full-fat coconut milk is high in calories, so it’s better to have a smaller serving than you would of almond milk.

8. Kombucha

• Carb content: 7 grams per cup

This fizzy, fermented drink is produced from black tea and is loaded with probiotics, which are a form of beneficial bacteria that help support gut health. Upping your intake of probiotics through fermented foods like kombucha has been tied to several health benefits, including improved digestion, enhanced immunity and reduced levels of inflammation.

Be sure to select a brand of kombucha that is low in sugar or, better yet, try brewing your own and flavoring it with your favorite herbs, spices and fruits.

9. Limited Alcohol

• Carb content of vodka: 0 grams per ounce

When first starting the keto diet, many people wonder: can I drink alcohol on the keto diet? Believe it or not, there are plenty of keto alcoholic drinks that you can still enjoy in moderation from time to time.

Pure forms of alcohol, such as gin, vodka and whiskey, are completely free of carbohydrates, making them an easy keto-friendly choice for alcohol. However, these beverages are often paired with sugary mixers such as juice, soda or sweeteners, all of which can quickly skyrocket the carb content of your drink.

Instead, go for low-carb mixers whenever possible to keep carb intake to a minimum. A few examples of easy low- and no-carb options include seltzer water or sugar-free tonic made with stevia instead of artificial sweeteners.

Additionally, despite some of the common keto diet myths and misconceptions out there, the occasional beer or wine actually can fit into a healthy keto diet. Light beer, for example, contains just 3 grams per 12-ounce serving. Similarly, a 5-ounce glass of red or white wine provides around 3-4 grams of carbs in total.

Regular beer, mixed drinks and cocktails, on the other hand, tend to run relatively high in carbs, and a single serving could easily knock out your entire allotment for the day all at once.

10. Limited Smoothies

• Net carb content of smoothie below: 6 grams per serving

The average smoothie usually contains plenty of fruit, so those would be off the list. Instead, you want to go with a keto smoothie that’s high in healthy fats and maybe also includes some low-carb vegetables (which provide fiber).

Worst Keto Drinks

Although there are plenty of keto diet drinks available that are low in carbs yet high in health benefits, there are also many that should be avoided altogether. Typically, sugar-sweetened beverages like soda, sports drinks and fruit juice are loaded with extra calories and carbs, contributing little to the diet in terms of nutrition. Additionally, heavily-processed beverages like diet soda are often laden with artificial sweeteners and added ingredients that can have detrimental effects on overall health.

Here are a few of the most notorious high-carb keto offenders that you should try to limit or avoid whenever possible:

1. Fruit Juice: 15-30 grams carbs/cup
2. Soft Drinks: 22-26 grams carbs/cup
3. Chai Latte: 19-24 grams/cup
4. Frappuccino: 17-46 grams/cup
5. Energy Drinks: 25-30 grams/cup
6. Sports Drinks: 15-20 grams/cup
7. Milkshakes: 30-50 grams/cup
8. Sweetened Tea: 10-20 grams/cup
9. Fruit Punch: 15-30 grams/cup
10. Most Smoothies: 15-30 grams/cup

Final Tips

• What you drink is just as important as what you eat on the ketogenic diet, and selecting low-carb beverages is key to staying hydrated and reaching ketosis.
• Water, kombucha, unsweetened tea, coconut water, lemon water and coffee are a few of the top keto drinks that are all low in carbs but contain an added dose of health benefits.
• Meanwhile, fruit juice, soft drinks, sugary coffee beverages, energy drinks and sports drinks are all loaded with sugar, carbs and added ingredients that you’re better off without.
• For alcoholic beverages, be sure to select wine, light beer or pure forms of liquor with low-carb mixers and enjoy in moderation as part of a healthy keto diet.

The post 10 Best Keto Drinks, Including Some Surprises appeared first on Dr. Axe.

When you’re considering going on a low-carb diet or simply reducing carbohydrates, full meals are a little easier to plan — eating all the meat and veggies is always a good option! But it’s nice to chow down on something a little lighter than a steak or full keto chicken meal when it’s snack time. Unfortunately, the traditional snacks you’d reach for don’t normally fall into the category of low-carb snacks.

Luckily, these healthy snacks are available. Low-carb food snacks require saying goodbye to pretzels and breadsticks, but in return you get to say hello to delicious munchies like cauliflower hummus, low-carb granola, low-carb nuts and stuffed avocado.

The snack recipes below taste great, are easy to prepare and are good for you, too. So whether you’re kicking carbs to the curb for good or just helping your body reset, give these low-carb snacks a try.

Best Low-Carb Snacks

1. Kimchi

If you’re looking for a snack that’s not only low in carbs but also high in probiotics, kimchi is for you. This low-carb snack is fermented, meaning it’s good for your gut, not to mention high in fiber and low in calories.

The star player, of course, is the fermented cabbage, which is combined with sea salt, garlic, ginger, coconut sugar, red pepper flakes, radish and scallions.

2. Keto Fat Bomb with Cinnamon and Almond Butter

If you’re looking to increase healthy fats, these low-carb fat bombs can help. Made with almond butter, vanilla extract, cinnamon and butter, they’re a terrific option if you’re following a ketogenic diet.

3. Spicy Roasted Pumpkin Seeds

Pumpkin seeds may not sound like a satisfying snack, but when you spice them up, they’re difficult to put down. This recipe adds sea salt, avocado oil, chili powder, paprika, cayenne pepper and cumin to the seeds to make for a hot addition to your low-carb snacks repertoire.

4. Buffalo Chicken Dip

Sure, buffalo chicken wings are tasty, but what if you could have the buffalo chicken flavor combined with a crunchy vegetable in every bite? Say hello to this easy dip. Use cooked, leftover chicken to make this speedy snack or side dish, and to keep this a low-carb snack, dip veggies like celery, radish or broccoli, instead of chips.

A sports-worthy low-carb snack in just 35? Yes, please.

5. Easy Guacamole

If you’re going to pick one low-carb ingredient to feature in your low-carb snacks, you can’t go wrong with avocado. Enter this healthy, easy guacamole recipe that’s ready in just 10 minutes.

This vegan-friendly snack dip uses nothing but fresh foods: avocado, lime, garlic, sea salt, jalapeno, tomato, red onion and cilantro. That’s it!

6. Keto Bread

A bread alternative with limited required ingredients, you won’t believe how tasty this grain-free bread is. Dip it into a favorite hummus recipe, or top with your preferred nut butter for a filling snack that won’t leave you feeling bloated.

7. Keto Tortilla Chips

Looking for a new way to make healthy chips? Then you have to try these keto tortilla chips.

Made from almond flour and goat cheese, along with a hint of lime, these are keto-friendly and can be dipped in guac, hummus or any other healthy, low-carb dip. The result is a tray full of low-carb snacks that are actually good for you!

8. Olive Tapenade

A staple of the Mediterranean diet — always among the healthiest diets in the world — olive tapenade is the perfect way to get all the benefits of olives and other fresh veggies and herbs. It can be served on top of keto bread, chips or crackers, or it can incorporated into chicken or fish dishes, for example.

Best of all, it takes just 10 minutes to whip up!

9. Gluten-Free Pumpkin Bread

This pumpkin bread will satisfy your sweet tooth the all-natural way thanks to maple syrup playing the role of sweetener. It’s loaded with pumpkin taste and the ingredients that pair well with it, like cinnamon, and it replaces carb-heavy flour with coconut and almond flours. Serve this pumpkin bread with a pat of grass-fed butter.

10. Easy Hummus

Add a little excitement to the veggies in your life with this super simple hummus recipe. With only a handful of ingredients and just one step to prepare, this low-carb snack is easy to make and can be transported in a small container with no problems at all. Stick this hummus and some celery sticks in your snack pack for when you get hungry halfway through the day!

11. Buffalo Cauliflower

You can make your own low-carb snack version of buffalo wings by avoiding the breading, thanks to this cauliflower recipe. With only six ingredients that are baked instead of fried, you won’t believe how delicious this version is.

12. Chili Cheese Dip

Chili cheese dip may not sound good for you, and when you buy it from the store, it likely isn’t. However, this homemade version uses only healthy ingredients and makes for the perfect game-day snack.

This one combines homemade buffalo chili with goat cheese for a delicious, low-carb dip.

13. Fruit Kebabs

Trouble getting the kids to eat their fruit? I love this fruity low-carb snack. A combo of your favorite low-carb fruits along with cubed raw cheddar will have the littlest family members begging for more.

14. Dark Chocolate Coconut Clusters

When you need a low-carb snack to nibble on-the-go, pack these clusters. Sweetened with dark chocolate, vanilla extract, coconut and cacao, they’re a delightfully yummy option.

15. Paleo Brownies

These are some of the most chocolately brownies you’ll eat, and they may even be the lowest carb brownies you’ll eat, too! Perfectly suited as a snack, these brownies are pretty much a health food, utilizing coconut oil, eggs, maple sugar, sea salt, arrowroot starch, cacao powder, vanilla and dark chocolate chips.

16. Kale Chips

Kale has more health benefits than almost any veggie, but it’s not just for salads anymore. The vitamin-packed leafy green turns into crunchy, salty chips with this zesty Paleo recipe.

If you’re watching your sodium levels, you can simply skip the sea salt. They’ll still be tasty.

17. Lemon Cheesecake Bars

OK, so these lemon cheesecake bars might be a little more dessert than snack, but if you’ve ever suffered from a mid-afternoon slump, you know sometimes that’s just what’s in order. This cheesecake is one you can eat guilt-free.

18. Avocado Deviled Eggs

Ready in less than 30 minutes, these deviled eggs replace the traditional mayo with avocado for a superfood take on a classic recipe. Not only that, but these low-carb snacks are also vegetarian-friendly, dairy-free and perfect for anyone following the keto diet.

19. Goat Cheese & Artichoke Dip

If you’re looking for a low-carb snack that’s loaded with lots of healthy ingredients but also ready in no time, this dip is for you. Believe it or not, it takes just five minutes to whip this up despite including a host of health-promoting ingredients, including artichoke hearts, goat cheese, olive oil, lemon juice, cloves, parsley, chives, basil and more.

20. Chicken Liver Pate

Chicken liver pate is one of the healthiest high-protein snacks around, and while it takes a while to make, you can use it all week once it’s ready. Best of all, it’s low in carbs and high in nutrients thanks to the chicken liver, garlic, shallots, rosemary, thyme and butter.

21. Pecan Coconut Balls

Enjoy sweet coconut flakes, crunchy pecans and metabolism-boosting hemp seeds with these no-bake balls. Have the little ones help with this kid-friendly low-carb recipe.

22. Zucchini Pizza Boats

Add a side of veggies to that ‘za craving with this pizza zucchini. By forgoing a doughy crust for zucchini slices instead, you can pile on sauce and cheese to your heart’s content in a perfectly portioned way. This is one of my favorite low-carb keto snack ideas, great for after-school snacking!

23. Zucchini Chips

Forget buying salt and vinegar chips at the store, and make these instead. They require only five ingredients to — how simple is that? — and are low in both calories and carbs.

Use a mandolin if you can to get the zucchini slices super skinny. That’ll help them crisp up just like your favorite potato chips.

24. Salty Lime Roasted Nuts

When you need to spice up your snacks but keep them low-carb, try these lime-roasted nuts. Maple syrup adds a dash of sweetness, and you won’t be able to resist the fresh lime juice. Make a big batch, and keep on hand at work and in the kitchen.

 25. Stuffed Mushrooms

While this might be a bit of an appetizer more than a portable snack, it’s great to have on hand when you need to feed a crowd, even if it’s the after-school kind! Shrooms are stuffed with turkey bacon, garlic, cauliflower and grated cheese for a super creamy texture and taste that’ll knock your socks off.

26. Chia Seed Pudding

Chia pudding makes a tasty snack, breakfast or lunch! This recipe has 12 total grams of carbs, 30 grams of fat and six grams of protein, making it an excellent lower carb vegan option.

27. Jalapeño Poppers Recipe

These turkey bacon-wrapped jalapeño poppers are a low-carb keto snack that can also dual as a crowd-pleasing appetizer. Switch it up a little by make some with bacon and others without to add some variety to your low-carb snacks.

The post 27 Low-Carb Snacks that Satisfy for Hours appeared first on Dr. Axe.

It’s no secret that foods like spinach, broccoli and sweet potatoes are brimming with health benefits. But did you know that they’re also high in oxalates?

Oxalates are organic compounds that can accumulate in the kidneys, increasing the risk of painful kidney stones. But while a low-oxalate diet was once the go-to treatment for kidney stones, emerging research now shows that you may not need to cut oxalates out of your diet altogether.

So what are oxalates, how can they impact your health, and do you really need to scale back on your intake? Here’s what you need to know.

What Are Oxalates?

Oxalates, also referred to as oxalic acid, are a natural compound found in a variety of food sources. Some of the most common oxalates in food can be found in plant sources such as fruits, vegetables, nuts and seeds. Oxalate can also be produced naturally by your own body.

Oxalates often bind to minerals such as calcium and are excreted out of the body through the stool. However, high amounts of oxalate can build up in the kidneys, leading to the formation of kidney stones.

Kidney stones occur when hard mineral deposits form within the inner lining of the kidneys, causing symptoms like stomach pain, nausea and vomiting. Although there are several different types of kidney stones, calcium oxalate stones are considered one of the most common.

A traditional kidney stone diet involves limiting consumption of oxalate foods to prevent these painful mineral deposits from forming. However, many oxalate foods are also rich in other nutrients and often double as fiber-rich, high magnesium foods as well.

Rather than cutting these foods out of your diet altogether, recent research has found that increasing your intake of calcium could be just as effective for the prevention of kidney stones.

Are Oxalates Bad for You?

Oxalates are considered an antinutrient, which means that they can bind to certain minerals in the body and prevent their absorption. Calcium, in particular, binds to oxalate and is excreted out of the body, which could be problematic for those consuming a high-oxalate, low-calcium diet.

However, most research generally suggests that enjoying high-oxalate foods in moderation as part of a healthy diet is unlikely to cause any adverse effects on health. Additionally, soaking or cooking foods can significantly reduce oxalate levels to maximize nutrient absorption.

Kidney stones are another common concern associated with oxalate consumption. This is because high amounts of oxalates can accumulate in the kidneys, contributing to the formation of kidney stones.

While decreasing your intake of high-oxalate foods could potentially help reduce the risk of kidney stones, many of these foods are rich in other important vitamins and minerals that your body needs.

Furthermore, studies show that pairing oxalate foods with calcium-rich foods could promote the excretion of oxalate out of the body, without having to nix any oxalate-rich foods from your fridge.

High-Oxalate Foods

Oxalates are found in most plant foods in varying amounts, including many fruits, veggies, nuts and seeds. Meanwhile, most animal products like meat, fish and poultry contain only trace amounts of oxalates.

Here are some of the top foods high in oxalates:

• Fruits: blackberries, blueberries, raspberries, kiwis, tangerines, figs
• Vegetables: broccoli, rhubarb, okra, leeks, beets, potatoes, eggplant, sweet potatoes, zucchini, carrots, celery, olives, rutabaga, chicory parsley, peppers
• Leafy Greens: spinach, escarole, beet greens, kale, collards, Swiss chard
• Nuts and Seeds: almonds, cashews, peanuts, sesame seeds
• Legumes and Soy Products: miso, tofu, soy milk, green beans and kidney beans
• Grains: bulgur, corn grits, wheat germ, whole wheat bread, amaranth, buckwheat and quinoa
• Beverages: cocoa/chocolate, chocolate milk, black tea, instant coffee, dark beers

Some foods also contain moderate amounts of oxalates and can be incorporated into a low-oxalate diet. Here are a few medium-oxalate foods:

• Fruits: apples, oranges, prunes, pears, pineapple, peaches, apricots
• Vegetables: artichoke, fennel, canned peas, asparagus, tomato, lima beans, Brussels sprouts, mustard greens, turnips, onions, parsnips, corn
• Beverages: brewed coffee, carrot juice, tomato juice, orange juice

Low-Oxalate Diet

If you’re looking to learn how to prevent kidney stones, a low-oxalate diet is often recommended, especially if you’re susceptible to kidney stones.

A low-oxalate diet generally provides less than 40–50 milligrams of oxalates per day. In addition to limiting your intake of oxalates, staying well-hydrated, moderating your protein intake and increasing calcium consumption are other important aspects of a low-oxalate diet. Typically, it’s recommended to follow the diet for at least 3–6 weeks to see if your symptoms improve.

Here are a few simple steps for how to follow a low-oxalate diet:

1. Moderate Consumption of High-Oxalate Foods

Minimizing your intake of high-oxalate foods from the list above could potentially help prevent kidney stones.

However, there’s no need to cut these foods from your diet altogether. In fact, recent research suggests that increasing your intake of calcium could boost oxalate excretion and may be more effective against kidney stones.

2. Enjoy a Variety of Low-Oxalate Foods

There are plenty of nutrient-dense foods that are low in oxalates and can be enjoyed as part of a healthy, well-rounded diet. Some of the top foods that you can include in a low-oxalate diet include:

• Fruits: bananas, cherries, mangoes, grapefruit, melons, grapes, nectarines, papaya
• Vegetables: cauliflower, kohlrabi, radishes, chives, mushrooms, cucumbers, cabbage, peas, avocados
• Proteins: meat, poultry, seafood and eggs
• Dairy Products: milk, cheese, yogurt, butter
• Grains: rice, corn bran, rye bread, egg noodles
• Beverages: water, herbal tea, wine
• Herbs and Spices: rosemary, oregano, basil, turmeric, ginger, dill

3. Increase Your Intake of Calcium-Rich Foods

Oxalate and calcium bind together, which can help prevent them from forming kidney stones. Therefore, it’s recommended to pair oxalate foods with foods high in calcium, including sardines, yogurt, kefir, cheese and almonds.

Ideally, aim for 2–3 servings of calcium-rich foods per day.

4. Drink Plenty of Water

Water can help to flush materials out of the kidneys to help protect against kidney stones. In order to stay well-hydrated, try drinking at least eight 8-ounce glasses of water or fluids per day.

5. Moderate Protein Intake

Eating too much animal protein can contribute to the formation of kidney stones. In a healthy diet, between 10–35 percent of total daily calories should be from protein, which can come from sources like meat, fish and poultry as well as legumes, nuts and seeds.

6. Cook/Soak Oxalate Foods

Boiling and steaming can help reduce oxalate levels in some foods, including greens and other veggies. Try boiling vegetables for 6–10 minutes or steaming them for several minutes until soft.

Soaking grains and legumes can also help decrease oxalate content while also minimizing levels of other antinutrients like phytate, protease inhibitors, lectins and tannins. For help with soaking and sprouting foods, check out this handy sprout guide.

7. Try Supplementation

Some people choose to take calcium citrate, NAG (N-Acetyl-Glucosamine), CMO (cetyl myristoleate) or a combination of these supplements to deal with oxalic acid-related side effects or pain.

To help manage your symptoms, you can ask your healthcare provider whether or not these might be helpful for you.

Final Thoughts

• Oxalates are natural compounds found in a variety of plant foods, including many fruits, vegetables, nuts and seeds.
• In high amounts, oxalates can accumulate in the kidneys, causing kidney stones to form.
• While following a low-oxalate diet was once recommended to prevent kidney stones, recent research suggests that eating more calcium-rich foods to increase oxalate excretion may be more effective.
• Enjoying a variety of low-oxalate foods, drinking plenty of water, cooking or soaking oxalate foods and limiting your intake of animal proteins may also be beneficial.

The post Are Foods with Oxalates (Oxalic Acid) Bad for You? appeared first on Dr. Axe.

Not only is the Mediterranean diet a tasty way to eat, drink and live, but it’s also a realistic and sustainable way to reduce disease-causing inflammation and maintain a healthy weight. In fact, U.S. News named the Mediterranean Diet the best overall diet among different 41 diets.

For thousands of years, people living along the Mediterranean Sea have indulged in a high-fiber diet of fruits and vegetables, along with legumes, whole grains, olive oil, fish and herbs. This healthy eating pattern has earned a reputation for disease prevention, mood enhancement, “enjoyable” weight manageable and even more.

In fact, research published in March 2023 even found evidence that following a Mediterranean diet can reduce signs of Alzheimer’s in brain tissue.

What Is the Mediterranean Diet?

The Mediterranean diet is a healthy eating plan based on the historic eating and social patterns of people living near the Mediterranean Sea, including those who reside in southern Italy, Greece, Turkey and Spain. It’s not even really a “diet” in the way we usually think of it, but more like a lifelong way of eating and living.

Considered by many nutrition experts to be one of the healthiest ways to eat, the base of the Mediterranean diet is loaded with anti-inflammatory foods and built upon plant-based ingredients and healthy fats.

This diet emphasizes fresh fruits, vegetables, lean proteins like fish, whole grains, beans and healthy fats like olive oil (along with the occasional glass of wine).

Many studies have found that people following a Mediterranean-type diet are less likely to die of heart attacks, cardiovascular disease, stroke, dementia and early death. It also seems to protect against depression, obesity, metabolic syndrome, type 2 diabetes and certain types of cancer.

The best part is, even with all of these benefits, it still provides the opportunity for people to “eat, drink and be merry.”

Benefits

According to the Harvard School of Public Health,”Together with regular physical activity and not smoking, our analyses suggests that over 80 percent of coronary heart disease, 70 percent of stroke, and 90 percent of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”

Here’s more about how this type can extend longevity and live to a happy, healthy life:

1. Low in Processed Foods and Sugar

The Mediterranean diet primarily consists of foods and ingredients that are very close to nature, such as:

• beans and legumes, like peas
• fruits
• vegetables
• unrefined grains
• small portions of animal products (that are almost always “organic” and locally produced)

In contrast to the typical American diet, it’s very low in sugar and practically free of all GMOs or artificial ingredients, like high fructose corn syrup, preservatives and flavor enhancers. For something sweet, people in the Mediterranean enjoy fruit or small quantities of homemade desserts made with natural sweeteners like honey.

Beyond plant foods, another major staple of the diet is locally caught fish and a moderate consumption of cow, goat or sheep cheeses and yogurts. Fish like sardines and anchovies are a central part of the diet, which usually is traditionally lower in meat products than many Western diets today.

2. Emphasizes Plant Proteins

While most people in the Mediterranean aren’t vegetarians, the diet promotes only a small consumption of meats (especially red meat) — instead emphasizing beans, legumes and grains, plus seafood and dairy in moderate amounts. This can be beneficial for those looking to lose weight and improve things such as their cholesterol, heart health and omega-3 fatty acid intake.

3. Can Help With Weight Loss/Maintenance

Can you lose weight on Mediterranean diet? While it depends on how much you eat, it can certainly help you manage your weight and reduce your calorie intake due to inclusion of mostly nutrient-dense foods. (Learn “how many calories should I eat a day?”)

If you’re looking to lose weight without being hungry and maintain that weight in a realistic way that can last a lifetime, this might be the plan for you.

There’s room for interpretation in the Mediterranean diet, whether you prefer to eat less carbs, lower protein amounts or somewhere in between.

Fish, legumes, dairy products and grass-fed/free-range meats contain protein and healthy fats that your body needs. This helps you feel full.

This diet also helps control blood sugar levels and can improve your mood and energy levels.

4. Filling and Reduces Hunger

According to the American Heart Association, the Mediterranean diet is higher in fat than the standard American diet, yet lower in saturated fat. It’s usually roughly a ratio of 40 percent complex carbohydrates, 30 percent to 40 percent healthy fats and 20 percent to 30 percent quality protein foods.

This balance is ideal in terms of keeping weight gain and hunger under control.

5. Improves Heart Health

Research shows that greater adherence to the traditional Mediterranean diet, including plenty of monounsaturated fats and omega-3 foods, is associated with a significant reduction in all-cause mortality, especially heart disease.

A striking protective effect of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil has been shown in many studies. Some find that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent, while another study found that it can naturally lower blood pressure.

Olive oil is also beneficial for lowering hypertension because it makes nitric oxide more bioavailable, which makes it better able to keep arteries dilated and clear. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function.

6. May Help Fight Cancer

According to an article published in the European Journal of Cancer Prevention:

The biological mechanisms for cancer prevention associated with the Mediterranean diet have been related to the favorable effect of a balanced ratio of omega-6 and omega-3 essential fatty acids and high amounts of fiber, antioxidants and polyphenols found in fruit, vegetables, olive oil and wine.

A plant-based diet, one that includes lots of fruits and vegetables, is the cornerstone of the Mediterranean diet, which can help fight cancer in nearly every way — providing antioxidants, protecting DNA from damage, stopping cell mutation, modulating hormone production and growth factors, lowering inflammation, and delaying tumor growth.

7. Prevents or Helps Treat Type 2 Diabetes

Evidence suggests that the Mediterranean diet has anti-inflammatory effects that could help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes.

One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels and weight. A low-sugar diet with plenty of fresh produce and fats is part of a natural diabetic diet plan.

The Mediterranean diet is low in sugar, since the only sugar present usually comes from fruit, wine and the occasional locally made dessert. When it comes to drinks, many people drink plenty of fresh water, some coffee and red wine, too, but soda and sweetened drinks aren’t nearly as popular as they are in the U.S.

While some Mediterranean diets do include a good deal of carbohydrates — in the form of pasta or bread, for example — being active and otherwise consuming very low levels of sugar means that insulin resistance remains rare in these countries.

8. Protects Cognitive Health

Eating the Mediterranean way might be a natural Parkinson’s disease treatment, a great way to preserve your memory, and a step in the right direction for naturally treating Alzheimer’s disease (AD) and dementia.

Healthy fats like olive oil and nuts, plus plenty of anti-inflammatory veggies and fruits, are known to fight age-related cognitive decline. These help counter the harmful effects of exposure to toxicity, free radicals, inflammation-causing poor diets and food allergies, which can all contribute to impaired brain function.

That’s not all. A 2023 study published by the American Academy of Neurology examined how diet affects Alzheimer’s and dementia symptoms, specifically looking at the effects the Mediterranean and MIND diets on Alzheimer’s symptoms. Researchers did this by analyzing postmortem brain tissue of older adults for deceased people with dietary information collected through a food frequency questionnaire.

They concluded: “The MIND and Mediterranean diets are associated with less postmortem AD pathology, primarily beta-amyloid load. Among dietary components, green leafy vegetables inversely correlate with AD pathology.”

Or, as CNN put it: “People who consumed foods from the plant-based Mediterranean and brain-focused MIND diets had fewer of the hallmark signs of Alzheimer’s — sticky beta-amyloid plaques and tau tangles in the brain — when autopsied, a new study found.”

Another 2023 study found similar results. Using data from more than 60,000 participants, it found that people who followed a Mediterranean diet the most strictly had a 23 percent lower risk of developing dementia compared to people who followed the diet the least.

9. Supports Gut Health

Plenty of fiber, plus probiotic foods like yogurt and kefir, help build a healthy gut, which we now know is tied to better immune function, cognitive function and mental health.

A 2020 study found that when adults followed a Mediterranean-type diet, they experienced modulations in gut microbiota, which in turn reduced inflammatory markers and had the potential to promote healthier aging. Adherence to the Mediterranean diet led to increased abundance of specific microbes that are associated with improved cognitive function and negatively associated with inflammatory markers, including C-reactive protein and interleukin-17.

Microbiome changes were also associated with an increase in short/branch-chained fatty acid production and lower production of secondary bile acids, p-cresols, ethanol and carbon dioxide, which are thought to promote general health.

10. Might Help You Live Longer

A diet high in fresh plant foods with moderate amounts of fish seems to be a winning combination for longevity. Over and over, studies show that this type of diet is associated with lower levels of oxidative stress, heart disease, cancer, depression, cognitive decline and Alzheimer’s disease, inflammatory diseases, and more. These are currently the leading causes of death in developed nations — especially heart disease.

In the famous Lyon Diet Heart Study, people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease — which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs!

The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet.

Another study published in the BMJ journal Heart found that women with the highest adherence to a Mediterranean diet had lower cardiovascular disease, total mortality, coronary heart disease and stroke incidence.

11. Helps You De-stress and Relax

The Mediterranean way of living encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked, healthy meal. These are great ways to relieve stress.

Generally, people in these regions prioritize their mental health by spending a lot of time outdoors in nature; eating food surrounded by family and friends (rather than alone or on-the-go); and put aside time to laugh, dance, garden and practice hobbies.

We all know that chronic stress can kill your quality your life along with your weight and health. Those who practice the diet have the luxury of leisurely dining at a slow pace, eating local delicious foods almost every day and engaging in regular physical activity.

In addition, the history of the Mediterranean diet includes a love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation. For instance, red wine may help fight obesity, among other benefits.

12. Can Help Fight Depression

A 2018 study published in the journal Molecular Psychiatry found evidence that this type of diet can reduce the risk for depression.

Researchers involved in the study investigated the mental health effects of adherence to a range of diets — including the Mediterranean diet, the Healthy Eating Index, the Dietary Approaches to Stop Hypertension diet (DASH diet) and the Dietary Inflammatory Index. They found that the risk of depression was reduced the most when people followed a traditional Mediterranean diet and overall ate a variety of anti-inflammatory foods.

A nutrient-dense diet seems to help directly protect parts of the brain from inflammation, while other dietary/lifestyle changes like getting good sleep, having a mindful approach to meals, planning meals ahead of time and limiting stress can also lead to a calmer mindset.

Foods

What are the main foods in a Mediterranean diet? To sum it up, the Mediterranean way of eating promotes foods including:

• fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel)
• olive oil
• nuts and seeds (like almonds and sesame seeds used to make tahini)
• legumes and beans (especially lentils and chickpeas used to make hummus)
• herbs and spices (like oregano, rosemary and parsley)
• whole grains
• wild-caught fish and seafood at least twice a week (which provide omega-3 fatty acids)
• moderate amounts of high-quality, pasture-raised poultry, eggs, cheese, goat milk, and probiotic-rich kefir or yogurt consumed in moderation
• red meat consumed on special occasions or about once weekly
• plenty of fresh water and some coffee or tea
• oftentimes a daily glass of red wine

Importance of Olive Oil:

Olives themselves are an ancient food, and olive trees have been growing around the Mediterranean region since about 3000 B.C.

What makes it so good for you? Olive oil is mainly made up of monounsaturated fatty acids (MUFAs), the most important of which is called oleic acid.

Diets high in MUFAS can help lower LDL “bad” cholesterol, raise HDL “good” cholesterol and lower triglycerides.

Olives are also high in compounds called phenols, which are potent antioxidants capable of lowering inflammation and fighting free radical damage.

How much olive oil should you consume daily? Evidence suggests that eating about two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.

To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.

Look for labels that indicate your oil is “extra-virgin” and ideally cold-pressed.

Related: Why You Should Try the Green Mediterranean Diet Plan (Benefits, Recipes & More)

Meal Plan (Plus Foods to Avoid)

Most people in the Mediterranean eat a balanced breakfast within several hours of waking up, then typically eat two more meals a day that are filling, with plenty of fiber and healthy fats.

Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they’re still active.

You can see how this differs from the standard American diet, which often results in many people skipping breakfast, snacking throughout the day on energy-zapping foods high in carbs and sugar, and eating a lot at nighttime while they’re sedentary.

Here’s an example of what a day would be like if you followed a Mediterranean diet meal plan:

Breakfast:

What do Mediterraneans eat for breakfast? Popular choices include:

• yogurt with fruit
• oatmeal or other whole grains with milk and honey
• eggs with vegetables
• whole grain bread with cheese, fruit and jam

Lunch:

Lunch almost always includes some veggies and protein. Here are some ideas:

• Minestrone or bean soup with bread
• Salad with vegetables, nuts/seeds, cheese and pita (with Greek tzatziki sauce)
• Fish with veggies and piece of fruit
• Hummus and pita with grilled veggies, yogurt sauce and olive oil

Dinner:

Dinners are similar to lunches and can include:

• Small portion of meat with sautéed veggies and salad (a glass of wine may be included)
• Fish or seafood served with whole grains, herbs and veggies

What foods are not allowed on the Mediterranean diet?

Processed foods, especially those that are ultra-processed, are limited or avoided. These include foods with added sugar, hydrogenated fats or margarine, additives and flavors, and GMO ingredients.

Red meat and processed meats are generally limited and eaten in small to moderate amounts.

Recipes

Here are some simple Mediterranean diet recipes for including more fruits, vegetables, fish, legumes, herbs and quality proteins in your diet:

• Zucchini Noodles with Marinara Sauce Recipe
• Minestrone Soup Recipe
• Hummus Recipe
• Goat Cheese and Artichoke Dip Recipe
• Fish Recipes

Other Considerations and Risks

Ever wonder why people from the Mediterranean region seem so happy and full of life? It’s tempting to attribute their good health and positive moods to one single factor alone — like their diet— but the truth is that it’s a combination of their lifestyle factors and their unprocessed diets that have promoted their longevity and low rates of disease for centuries.

Try to approach the Mediterranean diet as holistic way of living a healthy life. Eat balanced meals with moderate amounts of different foods, while also working on managing stress and staying active.

Generally speaking, this diet is very safe to follow no matter your age and health status. If you have a history of chronic disease and take medications, it’s best to get your doctor’s opinion before drastically changing your diet, however.

Conclusion

• What is the Mediterranean diet? It’s a healthy eating plan that includes foods like fruits, vegetables, whole grains, beans, fish, nuts, olive oil and herbs. Dairy and meat are typically consumed in moderate amounts, as well as wine.
• Many studies have found that people following a Mediterranean-type diet are less likely to die of heart attacks, cardiovascular disease, stroke, dementia and early death.
• It also seems to protect against depression, obesity, metabolic syndrome, type 2 diabetes and certain types of cancer.

The post Mediterranean Diet Benefits (Plus How to Follow It) appeared first on Dr. Axe.

Is juicing really as good for you as its fans seem to think?

Although there are definitely benefits to juicing, there are some serious risks and side effects that need to be considered as well. Keep reading for everything you need to know before you start your juice cleanse, including some simple strategies you can use to enjoy juicing as part of a balanced diet.

What Is a Juice Cleanse?

What is a juice cleanse exactly? Typically, when learning how to detox your body, the idea of a juice cleanse or liquid diet comes up. It’s a type of detox diet that involves drinking juices made from fruits and vegetables for a specific window of time.

In some cases, this can be as simple as sipping on a glass of celery juice each morning. In other instances, it may involve nixing all other foods from your diet and consuming only juice for a short period.

There are lots of methods for how to do a juice cleanse as well, including either purchasing store-bought juices or doing a DIY juice cleanse with fruits and veggies that you’ve prepared yourself.

Proponents of the popular juice cleanse plan often claim that it can help increase weight loss, promote detoxification, enhance skin health and boost energy levels. However, critics are quick to point out that juice cleanses can also be incredibly expensive and are typically lacking fiber and other essential nutrients.

Types

There are many different types of juice cleanses out there. One of the most popular methods involves purchasing store-bought juices and following a pre-made plan for a specific period of time.

Alternatively, many opt to do their own raw juice cleanse at home by using a juicer and purchasing a variety of fruits and vegetables. This offers a bit more flexibility and allows you to select your own ingredients targeted to your specific needs by doing, for example, a liver cleanse or detox juice cleanse.

Some types of cleanses require you to consume only juices for the duration of the cleanse while others involve adding a few juices to your regular meals.

The duration of your cleanse can also range quite a bit, from just a few days to several weeks at a time. However, whether it’s a 10-day, 7-day, 5-day or 3-day juice cleanse, it’s important to ensure that you’re meeting your nutritional needs and enjoying a variety of healthy whole foods in addition to juicing.

Risks

1. You Probably Won’t Lose Weight

If you’re planning on going on a juice cleanse for weight loss, take note that you might find yourself feeling hungry a lot more often. It’s not just your imagination — it’s been proven that eating solid foods helps you reach satiety and feel more full than drinking meals.

This means if you’re regularly drinking juices, you might find yourself eating more food — and drinking more calories — more often to feel satisfied. While you might lose weight initially, research reveals it likely won’t last for these reasons.

2. Will Likely Lose Muscle

Juices generally have little to no protein content. If you’re trying to build lean muscle, a juicing diet will work against your efforts because if your body can’t get protein from what you eat, it’ll start breaking down muscle mass instead.

Once you start losing muscle, your metabolism drops as well, making it harder to lose weight in the long run.

3. May Spike Blood Sugar Levels

Even when they’re homemade, juices contain quite a bit of natural sugar — much more than if you ate the food whole rather than juicing it. When you eat an apple as a snack, for example, you consume about 10 grams of sugar. However, making apple juice requires a whole lot more than just one piece of the fruit.

Multiply that 10 grams with however many apples it takes to fill a glass, and you’re looking at a potential sugar spike.

For people with diabetes, blood sugar swings are best avoided because of their limited insulin production. Even for those people without diabetes, drastic changes in blood sugar can cause energy levels to crash once the sugar high has gone down.

Furthermore, fructose, the type of sugar found in most fruits, is processed by the liver. If you’re on an all-juice diet or juice cleanse, the organ can become overwhelmed and convert the sugar to fat instead, making you more susceptible to insulin resistance, which can lead to diabetes or heart disease over time.

4. Your Body Doesn’t Need a Juice Cleanse or Detox

The body has a natural detox system built right in. Your liver filters out toxins, your lungs expel carbon dioxide, your skin pushes out sweat and your intestines excrete waste products.

For this reason, if you eat healthfully most of the time, there’s no need to go on an extended juice cleanse. In fact, switching to a juice-only cleanse can actually wind up doing more harm than good and may cause side effects like low energy levels, constipation and irritability.

Instead, a clean eating diet is strict but far more balanced in macronutrients, as loaded with nutrition and more sustainable.

5. It Can Get Expensive

Juicing doesn’t come cheap. Even if you’re making your own homemade juice cleanse, you often need double or triple the amount of ingredients to make one juice compared to if you ate the food whole.

If you buy fresh, organic produce, those numbers start to add up quickly, particularly if the entire family is enjoying juices as well.

Buying the juices pre-made can get pricey, too. A bottle of raw-pressed juice from popular brands can set you back $8 a bottle. If you enjoy sipping on one juice a day, that’s over $200 a month for just one person alone.

Juicing also requires equipment that most families don’t have on hand, and a proper juicer can cost several hundred dollars. While it may be a worthwhile investment for some, it’s another cost to factor in to your juicing decision.

6. It’s Low in Fiber

Although removing the insoluble fiber when juicing does make the drink easier to digest, fiber is an important nutrient that we need in our diets. In fact, the fiber content of fruits and veggies is one of the big reasons why they’re so good for us.

Insoluble fiber, in particular, is especially important to health. Because it doesn’t dissolve, this type of fiber scrubs the digestive tract clean and gets rid of plaque and trapped toxins.

Fiber also helps slow down the absorption of sugar in the blood to help prevent those sugar spikes that juices are notorious for. When you go on a juice cleanse, you effectively eliminate high-fiber foods from your diet, which can come with more negative effects on digestive health than it’s worth.

Benefits

1. Provides a Burst of Micronutrients

How many of us actually eat the seven servings of fruit — and especially vegetables — daily that are recommended to promote better health and prevent chronic disease?

While it can be difficult to figure out how to sneak in a few extra veggies with each meal or snack, juicing makes it much easier. Practically any fruit or vegetable can be juiced, allowing you to get in a heap of micronutrients and vitamins you probably would otherwise miss out on.

Juicing also allows you to get adventurous with the produce you consume. Most of us purchase the same few fruits and veggies we’re used to eating to prepare at home.

However, juicing gives you the freedom to try new varieties without having to hunt down recipes or worry whether the rest of the family will enjoy them. Just slip it into the juicer, and it’s ready for drinking.

2. Enhances Nutrient Absorption

Drinking a juice is like taking a shot of instant nutrition goodness. Because all the insoluble fiber has been removed through the juicing process, digestion becomes a lot easier on the body.

Drinking juice enables the body to better absorb the vitamins, minerals and enzymes that juice has to offer. In fact, juicing is like taking a healthy multivitamin that actually tastes good.

3. Reduces Produce Waste

A shriveled carrot or sad-looking cucumber might not make for an appealing addition to dinner, but either is excellent in juice cleanse recipes — and a great way to stop tossing out produce that’s a bit past its prime. Because 30 percent to 40 percent of food in America goes to waste, juicing is a savvy way to eliminate waste in your household while also saving you some extra cash.

How to Juice in a Healthy Way

For most people, a juice-only diet just isn’t a healthy or practical option, but juices can be a part of a balanced, nutritious diet. Here are a few ways to ensure you make the most out of your juices.

• Make juices a part of your meal rather than the main course. Ensure you stay full by pairing a juice with some probiotic yogurt for protein or drinking a smaller serving size alongside your regular breakfast.
• Go heavy on the veggies and light on the fruit. Increase your vegetable content, and keep that excess sugar down by sticking to a 4:1 vegetable-to-fruit ratio.
• If you normally replace a meal with juice, limit it to just a few times a week to ensure your body receives all the nutrients it needs from whole foods as well.
• Trying to detox? Start first by removing processed foods, alcohol and added sugar from your diet. Then add in a glass of juice — remember, mostly veggies! — to add an extra dose of vitamins in addition to whole foods.

Ready to start juicing? Here are a few simple juice cleanse recipes:

• Hot Heart Health Juice
• Green Detox Machine Juice
• Anti-Inflammatory Juice
• Orange Carrot Ginger Juice
• Super Hydrator Juice

Juicing vs. Smoothies

Quite often, people confuse juices with smoothies, and vice versa. To clarify, smoothies are drinks made by blending whole foods, including fruits, veggies, seeds, nuts and liquids, like milk or coconut water. (And often a protein powder is added to the smoothie for additional protein.)

Though the food is blended, you still wind up consuming it in its entirety. So while that strawberry or spinach leaf might look strange after being blended, you’re still eating the entire thing.

When you juice, all of the fiber is removed from fruits or vegetables. What’s left are all the micronutrients and sugar in a liquid form — the rest is discarded.

This remaining liquid is the stuff that juicing proponents consider “liquid gold.”

While the proliferation of juices bars and cold-pressed drinks is currently at an all-time high, juicing has been around for quite some time. In the 1930s, Norman Walker, a businessman and health practitioner, published “Raw Vegetable Juices,” a collection of juicing recipes. He also invented the Norwalk juicer, a version of which is still available today.

Final Thoughts

• A juice cleanse is a type of “detox diet” that involves drinking juices made from fruits and vegetables for a certain period of time, which can range from a few days to a few weeks.
• Whether it’s an organic juice cleanse, a green juice cleanse or a short-term liver cleanse, there are tons of different variations out there that differ based on the duration and ingredients used, as well as whether or not whole foods are consumed as well.
• Potential juice cleanse benefits include decreased waste, increased fruit and vegetable consumption, and enhanced nutrient absorption.
• However, juice cleanses are also lacking in fiber and high in sugar, and they can be expensive, unnecessary and ineffective.
• Be sure to fill your juices with mostly veggies rather than fruit to keep excess sugar consumption under control, and pair with a good source of protein to help keep you feeling fuller for longer.
• Additionally, keep in mind that the best juice cleanse should involve making juices part of the meal rather than the main course to ensure that you’re getting all the nutrients that you need to support better health.

The post Juice Cleanse: Benefits vs. Risks of a Juicing Diet appeared first on Dr. Axe.

According to research published by Gallup in 2023, people who follow a vegetarian diet is 4 percent among Americans. In the U.S., those who follow the more strict vegan diet — meaning they avoid all animal products — represent just 1 percent of the total adult population.

Several analyses that have compared vegetarian diets to non-vegetarian diets have found that those eating predominately plant-based diets have increased protection against health problems, including cardiovascular diseases, cardiometabolic risk factors, some cancers, type 2 diabetes, obesity and total mortality.

Learn about the different kinds of vegetarian diets, the benefits versus risks, and then guidelines to follow if you want to become a vegetarian full- or half-time.

What Is a Vegetarian Diet?

What can you eat on a vegetarian diet? While there are many versions of vegetarian diets, most consist of eating plant-based foods along with moderate amounts of eggs and dairy (but no meat). The staples of a balanced vegetarian diet include a variety of plants like fresh or cooked veggies, fruit, nuts, seeds, whole grains and legumes.

How does a vegetarian diet work to promote heart health, weight loss and health benefits? And are there any risks involved in cutting out the majority of animal-based foods in your diet?

Because plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense. Research published in the Proceedings of the Nutrition Society found that “vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenoids, folic acid, vitamin C, vitamin E and magnesium, and relatively low in protein, saturated fat, long-chain omega-3 fatty acids, retinol, vitamin B12 and zinc.”

However, there’s no guarantee that a vegetarian diet will result in health improvements. Ultimately it all depends on the specific foods someone chooses to eat, plus his or her individual reaction to cutting out most, or all, animal products.

Benefits

1. High in Antioxidants and Vitamins

Almost all plant-based foods offer high amounts of antioxidants and/or have some anti-inflammatory properties, which means they help stop the progression of disease by supplying nutrients that fight oxidative stress.

Diets that are high in vegetables, fruit and other plant foods like legumes or ancient grains provide lots of nutrients, including antioxidants and phytonutrients, such as flavonoids, resveratrol, quercetin, beta-carotene and more; essential vitamins, such as vitamin C, E and A; trace minerals, such as manganese or phosphorus; and electrolytes like potassium and magnesium.

A nutrient-dense diet is beneficial for gut health, boosting immunity against illnesses, slowing down the effects of aging, protecting against cancer and heart disease, and preventing deficiencies that can lead to many negative reactions.

2. Can Help Support Heart Health

Plant-based foods provide help to lower inflammation, a root cause of heart disease, and also provide dietary fiber. Research has shown that there’s often a link between eating a high-fiber diet and having increased protection against high cholesterol, heart disease and diabetes.

One study published in the Journal of American College of Cardiology found that “higher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart disease risk.” Another study published in 2015 in the Permanente Journal found evidence that vegetarian diets can be beneficial for significantly lowering body mass index, high obesity rates, high blood pressure, high triglyceride and cholesterol levels, and diabetes risk.

3. May Help with Weight Loss

People who eat a high amount of vegetables and fruit daily tend to have the best protection against weight gain as they age. Because plant-based foods like fresh veggies and fruit are very low in calories yet are high in terms of volume and therefore take up lots of room in your stomach, they are filling and keep you from over-eating.

Plant-based (or “mostly plant-based”) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity, such as heart problems or metabolic syndrome.

4. Provides More Digestive Enzymes

If you choose to include a good amount raw foods in your diet, you’ll benefit from obtaining higher amounts of digestive enzymes that serve many purposes. When cooked over a certain temperature, enzymes found in raw food often become destabilized. Enzymes are important because they are needed to break down the food into smaller nutritional units that the body can handle.

Some nutrients, such as vitamins, minerals and amino acids, are destroyed or altered when food is cooked at high temperatures or for long periods. Eating too much cooked food creates waste in the body that cannot even be used, which in turn may have a clogging effect on the body. While the pancreas and other cells make enzymes in the body, raw foods provide more enzymes for the body to use. In a diet of purely cooked foods, the pancreas and other organs may become overworked due to how there is no external enzyme source.

“Raw foodists” believe that because raw plant foods contain biophotons, or “sun stored energy,” they contribute to important processes in the body. If your diet provides adequate calories overall and is balanced, then the more biophotons you consume the more you should experience having higher levels of energy and improved moods.

5. Eliminates Additives and Byproducts Found in Cooked Meat

When meat is cooked at high temperatures, certain chemical compounds called heterocyclic amines can be created that may have carcinogenic effects. Research published in 2021 has pointed to a link between consumption of highly processed meat products and higher risk for cancer. The higher the cooking temperature of meat, the greater chance of these byproducts being created.

Additionally, vegetarian diets eliminate processed meats, which are also considered carcinogenic. These include foods like packaged cold cuts, hot dogs, salami and cured meats. On the other hand, plant-based proteins offer amino acids (the specific types and amount differs from food to food) in addition to fiber and antioxidants, but without the carcinogenic effects.

6. Is Sustainable and Helpful for the Environment

Many people choose to reduce the amount of meat, fish and other animal foods in their diets in order to lower their carbon footprints. Plant foods are “lower on the food chain” and require less natural resources, such as water and others, to produce. So a vegetarian diet is considered more of a sustainable diet than most.

According to a report in the American Journal of Clinical Nutrition, manufacturing animal foods requires a higher proportion of water, land, fossil fuels and energy than most plant foods do.

Types of Vegetarian Diets

There are several variations and definitions to distinguish between when talking about vegetarianism. Here are the most common types of vegetarian diets:

Plant-Based Diet

Plant-based diets are modern takes on many types of healthy traditional diets that relied on widely-available plant foods — including vegetables, fruits, starches like potatoes or corn, beans/legumes, nuts, seeds and healthy fats like whole coconuts or olives.

There isn’t necessarily one “plant-based diet” in existence today, but rather dozens of different variations that stem from cultures found all around the world.

Vegan Diet

Those following a vegan diet abstain from ALL animal products and consume only plant-based foods (no meat, fish, eggs, or dairy).

Some vegans choose to take things a step further and stick with to a mostly “raw food diet.” Going on a purely raw diet may sound a bit extreme, but if you look at the food most people tend to eat all the time, you’ll realize that adding raw food to your diet may be beneficial to your body and overall health. Note, however, that folks dealing with digestive issues, such as leaky gut syndrome, are best keeping raw foods to a minimum.

Ovo-lacto Vegetarian

A “strictly” vegetarian diet consists of plant-based foods, but may also include eggs and dairy. Typically no fish or meat of any kind will be included. When eggs and dairy products are included, it’s called an ovo-lacto vegetarian diet (hence the name ovo, as in “ovum,” and lacto, as in “lactation”).

Macrobiotic Diet

The macrobiotic diet is a plant-based diet rooted in yin-yang theory that stems from Asia. According to macrobiotic theory, balancing yin and yang is accomplished through eating a mostly vegetarian, low-fat diet with a balance of different macronutrients (proteins, carbs and fats), foods that have different energetic qualities, and a wide range of vitamins and minerals from plants. This approach to eating is believed to best support agriculture, local farming, digestion and even mental well-being.

Pescatarian Diet

Pescatarian diets include fish and seafood along with a variety of plant foods (vegetables, fruits, nuts, grains, beans, etc.). Most also include eggs and dairy but no poultry, beef or red meat, although it depends on the individual.

Pegan Diet

The pegan diet, or vegan Paleo diet, is a diet that combines principles of Paleo and plant-based eating. Also sometimes called the Mark Hyman pegan diet or Dr. Hyman pegan diet, the plan was created and popularized by the famous author and physician in 2015.

Green Mediterranean Diet

The green Mediterranean diet, also called “green Med,” is a mostly vegan diet that emphasizes whole, unprocessed plant foods. The diet includes very little or no meat and minimal animal products.

According to an article published by the journal BMJ, green Med may be even better for health than the traditional Med diet that includes more animal-derived foods, such as poultry, cheese and meat.

Flexitarian Diet

Flexitarians are just that – flexible. Instead of committing to a full-time, plant-based diet, flexitarians focus on eating mainly whole foods like fruits, vegetables, grains and dairy.

The amount of meat that flexitarians consume varies: Some might spend six days eating meat-free and then enjoy a Sunday roast, while others might eat a small amount of meat a few days a week.

Precautions and Side Effects

Including more vegetables and other plant foods in your diet is definitely a great idea. But there are also some disadvantages to vegetarian and vegan diets that you should be aware of.

Below are the downsides to having a completely plant-based diet or one that includes only little amounts of animal proteins:

1. Potential Lack of Amino Acids

Amino acids are the building blocks of proteins. They help form muscle and are important for cellular health and proper metabolism. Low protein diets might cause a lack in certain amino acids, although it depends on the specific diet.

2. Low Levels of Vitamin B12

You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs and dairy. Cutting out all of these foods can sometimes be problematic and contribute to vitamin B12 deficiency symptoms like fatigue, weakness and others. For this reason it’s recommended that all vegetarians and vegans who abstain from eating most or all animal foods take vitamin B12 supplements.

3. High Amounts of Phytic Acid

Some grains, beans and legumes, such as raw soybeans, lentils and mung beans, may contain trypsin inhibitors and other “antinutrients” that can make digestion difficult and hinder nutrient absorption. These inhibitors can block key digestive enzymes, and phytic acid found in grains can keep you from absorbing calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.

4. Overconsumption of Carbohydrates

Like many eating styles, some may overconsume carbohydrates and sugars. Eating too many carbs can cause candida and yeast overgrowth, along with weight gain.

5. Fatigue and Low Energy

Again, fatigue and weakness can be due to the lack of certain vitamins that we normally get from meat and fish. This includes B vitamins, zinc and others. Taking a multivitamin is considered a great way to prevent this possible side effect.

6. Less Ability to Put on Muscle

This may be due to the lack of certain vitamins or protein that we normally get from meat and fish. Consider eating more plant-based protein foods and supplements.

Vegetarian Diet Plan Guidelines

1. Eat a Variety of Vegetables and Fruits

It might be easy for you to eat fruit daily, but what about getting enough vegetables? Most health authorities recommend eating at least three to five servings of veggies per day. Here are some tips for sneaking more veggies and fruit into your meals:

• Swap vegetables for other foods in your meals, especially refined grains.
• Use fruit in place of added sugar to sweeten recipes. For example, apple sauce or mashed bananas make a great sweetener in baked goods.
• Start your meal with a salad or a veggie-based soup.
• Add a handful or two of veggies to things like omelettes, stews, stir-fries, casseroles, etc.

2. Consume More Raw Plant Foods

As mentioned above, many people can benefit from adding more raw foods to their diets, assuming their digestive systems tolerate them well. You don’t have to follow a strict raw vegan food diet to reap the benefits of eating more plant foods. “Raw foods” in the context of a vegetarian/vegan diet consist of those that have not been heated over 46º C or 115º F. Some of the best raw foods to include in your diet often include:

• All kinds of raw fruits and vegetables
• Sprouts
• Nuts and seeds
• Roots and root vegetables (squashes included)
• Fresh herbs
• Raw spices
• Seaweeds
• Sprouted whole grains
• Soaked legumes or beans
• Fresh fruit and vegetable juices

Other foods and ingredients that are minimally processed and healthy additions include:

• Cold-pressed oils
• Raw nut butters
• Raw nut milks
• Unprocessed olives
• Fermented foods like miso and kimchi
• Pure maple syrup
• Dried fruits and vegetables
• Vinegars and food that has been cured by vinegar
• Raw cocoa/dark chocolate

3. Get Enough Plant-Based Protein and Fats

To make sure you’re eating enough protein and calories in general, don’t skimp on plants that offer amino acids and healthy fats. How much protein should you aim to eat each day? While it might be possible to get away with less, it’s best to divide your body weight in half and eat about that many grams of protein per day. Some of the best plant proteins include natto, spirulina, tempeh, nutritional yeast, green peas, lentils, quinoa and amaranth.

To make sure you’re getting enough healthy fats, include at least one of the following in each main meal: nuts and seeds (like almonds, walnuts, hemp, chia or flax), avocado, olive oil, coconut oil or coconut cream/milk, and butter or ghee if you include dairy products. Even if your diet is overall low in fat, try to still get about 20 percent or more of your daily calories from healthy sources of fat.

Final Thoughts

• Vegetarian diets are those that eliminate animal foods, including meat and fish, replacing them with plant-based foods like veggies, fruits, tubers, whole grains, legumes/beans and healthy fats. Some vegetarians choose to still include dairy, eggs or fish in their diets.
• Benefits of a vegetarian diet include obtaining more antioxidants and fiber, better protection against obesity or weight gain, and lowered risk for heart disease, diabetes, autoimmune disorders and metabolic syndrome.
• It may not be necessary to completely exclude all animal proteins from your diet. To prevent issues like vitamin B12 deficiency, iron deficiency anemia and low protein intake, it may be best to still consume some eggs, dairy or fish. A well-balanced vegetarian diet should also include lots of raw and cooked veggies, limited processed foods, low amounts of added sugar, and little refined grain products.

The post 6 Vegetarian Diet Benefits and Guidelines to Follow appeared first on Dr. Axe.

If you follow a vegan diet, you’re probably already used to checking ingredient labels carefully and skipping any treats that you suspect might not be totally plant-based. Many vegans make a strong effort to eat a nutrient-dense diet overall, but this doesn’t mean they never want to indulge in something like dessert or candy occasionally — yet it’s not always so easy to find true vegan candy.

Surprisingly, many types of candies and desserts contain ingredients made from animal parts, even fruit candies that contain no visible dairy or milk chocolate. What can vegans eat to satisfy a craving for sweets? Read on to find out about more than 20 different vegan candy options, plus ways you can make your own.

What Is Vegan Candy?

You may wonder: What makes a candy vegan?

Vegan candy is made without any ingredients that are derived from animals, including any type of milk or dairy product, gelatin, butter, lard, or insect-derived food coloring.

Candies that are vegan use alternatives for the animal-derived (non-vegan) ingredient called gelatin. Gelatin is a common additive in candies that is made from animal collagen, which is a type of protein found in animal and human skin, connective tissue, ligaments and bones.

Gelatin that is used in food products is usually derived from pigs or cattle. Adding gelatin to recipes helps form a gel-like consistency that gives candy, and some desserts like Jell-O or custard, a chewy and silky texture.

It’s also used as a thickener, binder and stabilizer in many other processed foods besides candy — including confectionary snacks, cakes, wine, fruit juice, and some meat or meat-alternative products (that are not vegan).

Even though these types of highly processed foods are certainly not very healthy, gelatin itself is not a harmful ingredient. In fact, gelatin has many benefits, such as providing amino acids like glycine, strengthening the gut lining, improving digestive health, restoring joint health and improving the condition of the skin.

That being said, you still might choose to avoid all sources of gelatin for other reasons, such as due to ethical or environmental concerns.

Besides gelatin and milk/cream, other animal-derived ingredients found in certain candies that are not vegan include:

• Food-coloring agents/dyes, such as carmine. According to PETA, carmine is a red pigment made from the crushed female cochineal insect.
• Shellac, which is sometimes called confectioner’s glaze. Shellac is made from insects and used to add a glossy coating to candies.
• Certain types of sugars made with bone char, which is derived from bones of cattle and used as a decolorizing filter to help make sugar very white. Bone char is found in some brown sugars, and confectioner’s sugar is sometimes called “natural carbon.”
• Lard or butter, types of fats that might be used in homemade candy recipes or baked goods.

Which Candies Are Vegan?

Based on their ingredients, these candies ARE vegan:

• Many types of dark chocolate (although it depends on the specific brand)
• Now and Laters
• Smarties
• Sour Patch Kids
• Swedish Fish
• Airheads
• Skittles
• Big League Chew
• Blow Pops
• Twizzlers
• Peanut Chews
• Lemonheads
• Dots
• Dum Dums
• Jolly Ranchers
• Jujyfruits
• Cry Babies
• Cocomels
• Hubba Bubba bubble gum
• Brach’s cinnamon candies, root beer chews, star bites and orange slices
• Crackerjacks

These candies are NOT vegan:

• Candy corn
• Milky Way
• Snickers
• M&Ms
• Crunch bars
• Twix bars
• Kit Kat bars
• Starbursts
• Gummy Bears and Gummy Worms
• Junior Mints
• Nerds
• Red candies (contain carmine coloring)
• Marshmallows and anything made with marshmallows (contains gelatin)
• Anything made with milk chocolate

Since chocolate is one of the most popular types of candy/sweets, you might be wondering which types of chocolate are vegan and which are not?

Most dark chocolate IS vegan, but not all types are. Almost always milk chocolate is not vegan.

Caramel, vanilla and butterscotch candies or bars may or may not be vegan, so you’ll need to check the ingredients to know. Check ingredient lists and look for additives, including whey, milk solids, milk, cream, butter or other dairy-derived ingredients that are NOT vegan.

Also, if you’re concerned about purchasing fair-trade, quality products then you’ll want to purchase from brands that produce organic, fair-trade chocolate. You can look at the Food Empowerment Project’s website to learn more about which types of chocolate meet their criteria.

Related: The Worst Halloween Candy & Why You Can’t Stop Eating It

Why You Should Still Limit/Avoid Vegan Candy

Certain candies might be vegan-friendly, but that doesn’t mean they are good for you or something to include in your diet regularly. The bottom line on ALL candy is that it’s little more than empty calories and a source of added sugar.

Now and then having a small amount of candy might not be the biggest deal, but it’s not something to make a regular habit.

If you are going to occasionally eat candy, try not to keep any in plain sight in your home or office, such as in a see-through container or an open bowel, which will only make you feel more tempted to keep eating it. You can also reduce the likelihood that you’ll overindulge by eating individually wrapped portions of candy, as opposed to snacking from a big bag.

Healthier Vegan Candy Options/Recipes

Are there any vegan candy options that might actually have some health benefits? Probably not, which is why limiting your portions of any type of candy (vegan or not) is the best approach.

If you’re looking for a way to enjoy other types of vegan sweets besides candy, consider making vegan desserts that do have some health benefits — for example:

• Energy balls/bites
• Strawberries or pineapple dipped in vegan dark chocolate
• Dark chocolate covered mini pretzels
• Coconut chocolate pudding or mousse
• Vanilla chia pudding made with almond, cashew or coconut milk
• Avocado chocolate mousse
• Vegan chocolate chip cookies or oatmeal cookies
• Protein peanut butter fudge recipe

How to Make Homemade Vegan Candy

If you’re a vegetarian or vegan and you want to try making homemade vegan candy, One Green Planet is a good source for inspiration. For example, its recipe for vegan candy corn uses non-dairy milk, vegan butter (you can also use coconut oil) and vegan sugar.

When making vegan candy you’ll want to use another type of plant-based ingredient in place of gelatin that helps form a similar texture. The goal is to use an ingredient that helps control viscosity and provides a good “mouth feel” but is still plant-derived.

Several plant-based gelatin alternatives can be found in certain health food stores or online. These ingredients can also be used when making other vegan desserts besides candy, such as custards, jello or mouses.

Most gelatin alternatives will need to be dissolved and soaked in water in order for them to help develop the right texture. You can read directions of the specific product you choose to use for more help with getting the best results.

Examples of vegan substitutes for gelatin include:

• Agar agar — available in powder or flake form, made from algae and tasteless. Use 1 teaspoon of agar powder (or 1 tablespoon of agar flakes) in place of one teaspoon of gelatin in recipes.
• Vegan gel — manmade “vegetable gum” from compounds like adipic acid, tapioca dextrin, calcium phosphate and potassium citrate. Use about 1 teaspoon gelatin = 1.5 teaspoons vegan gel (read the directions for best results).
• Depending on the recipe you’re making, possibly locust bean gum, pectin or xanthan gum (all considered vegetable-derived “gelling agents”).
• Because it’s been linked with certain side effects, I wouldn’t recommend using carrageenan.

To avoid all bone char that is sometimes found in sugar, be sure to purchase sugar that is certified vegan. Beet sugar and coconut sugar are normally vegan as they don’t require the use of activated carbon. Raw cane sugar, maple syrup, molasses and stevia can also be used in most vegan candy/dessert recipes (but remember that honey is not vegan).

Risks and Side Effects

There are hundreds of different candies available depending on where you live and shop, so it would be impossible to list all of the types that are vegan and all the types that are not. Food manufacturers also change their ingredients and processing techniques from time to time, so the lists above of vegan and non-vegan candies may eventually change.

The best way to find out which types of ingredients and additives are in the foods you’re eating is to check the manufacturer’s website for more details. Remember that limiting the amount of processed foods in your diet and replacing them with simple homemade recipes is the best way to avoid eating processed ingredients in the first place.

Conclusion

• Vegan candy is made without any ingredients that are derived from animals, including any type of milk or dairy product, gelatin, butter, lard, or insect-derived coloring agents/dyes.
• Examples of vegan candy include Smarties, Sour Patch Kids, Swedish Fish, Airheads, Skittles, Blow Pops and Twizzlers.
• Examples of candies that are not vegan include milk chocolate, Snickers, Crunch bars, Twix, Junior Mints, Starbursts and Nerds.
• Limit the amount of any candy you eat by sticking with one or two pieces of small, individually sized, portioned candies occasionally.
• Consider making your own vegan sweet treats at home, such as vegan fudge or energy balls, in order to control the ingredients.

The post Top Vegan Candy Options, Plus Recipes to Make Your Own appeared first on Dr. Axe.

Although the term “pescatarian” only originated within the last few decades, pescatarian diets have actually been around for centuries. Favored for both its health and environmental benefits, the pescatarian diet is often credited with improvements in mood, brain function, heart health and weight loss. Plus, it can also provide a wealth of important micronutrients, many of which may be lacking from some vegetarian or vegan diets.

So, is pescatarian healthy? Can you lose weight eating pescatarian? And what exactly does a pescatarian diet include? Let’s break down these questions one-by-one and take a closer look at the pescatarian diet.

What Is a Pescatarian?

According to Merriam-Webster, the official pescatarian definition is “one whose diet includes fish but no other meat.” However, there are literally dozens of different styles of meatless diets, so each person’s personal pescatarian preferences can be different.

Pescatarian-based diets have been around for thousands of years. Populations living in Japan, other parts of Asia and Mediterranean countries like Greece have also relied heavily on fish for protein and nutrient intake for generations.

While some people opt for a pescatarian diet out of personal preference, environmental concerns or ethical reasons, others decide to keep fish and seafood in their diet for their health. In fact, there are several benefits of keeping fish and seafood in your diet, and it can help with several common problems seen in vegetarians, such as:

• nutrient deficiencies (such as vitamin B-12 deficiency)
• protein deficiency, or lack of certain amino acids in the diet
• imbalanced ratio of essential fatty acids (omega-6s to omega-3s)
• the tendency to eat more refined carbohydrates
• iron deficiency

Types

Just as there are a number of different types of vegetarian diets, there are also several different pescatarian meal plan types available as well. A traditional pesco vegetarian diet eliminates meat and poultry but permits the consumption of fish, seafood, eggs and dairy products.

However, some seafood diet variations may exclude eggs, dairy products or both. Meanwhile, other variations, such as the “pollo pescatarian diet” allow fish and poultry, but not red meat or pork. Because there’s no “one size fits all” pescatarian diet, it’s easy to find a variation that works for you to give it a try.

Health Benefits

1. Provides Omega-3 Fatty Acids

One of the primary reasons fish is so good for us is because of its high levels of omega-3 fatty acids. In a world where most people consume far too many omega-6s from refined vegetable oils, salad dressings and processed condiments, an increase in omega-3 foods is much needed.

Omega-3s act as a counterbalance against omega-6 fats, helping to keep inflammation low by balancing levels of omega-3 and omega-6 fatty acids. Omega-3 fatty acids are considered anti-inflammatory, while omega-6s are pro-inflammatory. We need both types, but many people are lacking in omega-3s. Consuming higher levels of omega-3s has been associated with better mental health, lower triglyceride levels, improved reproductive health and fertility, better hormone control and a lower risk for diabetes.

2. Helps Lower Inflammation

The reason that the omega-3s found in fish are so valuable mostly comes down to their ability to fight inflammation. They help control inflammatory conditions that lead to numerous diseases, including cancer, rheumatoid arthritis and asthma.

Both types of polyunsaturated fats described above play an important role in the body, helping to form our hormones, cell membranes and immune responses. But omega-3 and omega-6 fatty acids have opposite effects when it comes to inflammation.

Generally speaking, too much omega-6 and too little omega-3 causes inflammation. Inflammation is thought to contribute to the development of chronic conditions such as cancer, diabetes, heart disease and more.

3. Promotes Heart Health

EPA and DHA are two omega-3 fatty acids that are essential for controlling inflammation and promoting heart health. Studies show that daily consumption of EPA and DHA may help reduce heart disease risk and deaths from heart disease, sometimes just as effectively as prescription medications like statins.

The combination of nutrients found in seafood also helps regulate heartbeats, reduce blood pressure and cholesterol levels, decrease blood clot formation and lower triglycerides, all of which can help protect against heart disease and stroke.

4. May Help Protect Against Cancer

Research shows that consuming more fish and seafood high in omega-3s benefits the immune system and helps fight cancer by suppressing inflammation. In fact, while vegetarian diets are linked to a lower incidence of certain cancers (like colon cancer), pescatarianism is actually associated with an even lower risk compared to vegetarians and non-vegetarians alike, according to some studies.

Several studies also suggest that consuming plenty of omega-3 fatty acids can help those who have already been diagnosed with cancer by stalling tumor growth. Following a pescatarian lifestyle high in omega-3s can also help people undergoing chemotherapy or other cancer treatments since they help preserve muscle mass and regulate inflammatory responses, which are already compromised in those with cancer.

5. Fights Cognitive Decline

Omega-3s like DHA are essential for the proper development of the brain and preservation of cognitive function as we get older. Many studies have found that low omega-3 levels in the elderly are associated with multiple markers of impaired brain function, including dementia or Alzheimer’s disease. Lower levels of omega-3s during pregnancy are even associated with children having lower memory test scores and learning difficulties.

6. Boosts Mood

Because they fight oxidative stress that impairs proper brain functioning, the omega-3s from fish and seafood are associated with better mental health and a lower risk for dementia, depression, anxiety and ADHD. That means that pescatarian foods can also be considered brain moods to boost focus and memory.

7. Supports Weight Loss

Many people have started using the pescatarian diet for weight loss, and for good reason. Low intakes of omega-3s have been tied to obesity and weight gain. Studies also show that people who eat more plant foods (including vegetarians) tend to have lower BMIs and better weight control, likely because they eat more fiber and less calories.

Not only that, but healthy proteins and fats are crucial for feeling full, and many of the nutrients found in fish can help reduce cravings. No matter your diet, aim for a high intake of fruits, vegetables, quality proteins, healthy fats, seeds, nuts, fiber and phytochemicals — all of which can help you lose weight fast and keep it off.

Drawbacks

Like all types of diets — from pescatarian, to keto and beyond — restricting certain food groups can lead to issues.

1. Feeling Deprived or Bored

It’s possible to start feeling deprived or even bored when consuming only pescatarian meals because meat and most animal products become “off limits.”

2. Not Reaching Protein Goals

Aiming to eat enough fish, eggs, dairy and plant foods each day in order to obtain enough protein can be challenging — potentially leading to an increased intake of carbohydrates instead. This poses its own risks for potential weight gain, protein deficiency, fatigue and other health problems.

3. Excessive Mercury Intake

Another thing to consider when following a pescatarian diet is your intake of mercury. Mercury is, in fact, toxic, but its toxic effects are somewhat mitigated by the mineral selenium, which is present in nearly all wild-caught seafood.

However, considering the level of toxins found in today’s oceans, mercury toxicity is a real concern, so it’s best to also focus on eating smaller fish and limit your consumption of high-mercury fish, such as king mackerel, tilefish, swordfish and shark.

Meal Plan Tips

Adding variety to your diet and planning out your meals can be a useful tool to ensure success on the pescatarian diet.

Craft a well-rounded, balanced pescatarian breakfast, lunch and dinner each day to help you fit a wide array of fruits, veggies, healthy fats and protein foods into your diet and squeeze plenty of nutrients into your day.

Practice pescatarian meal prep and experimenting with different pescatarian recipes can also maximize the nutritional value of your diet.

Learn about the best fish to eat (such as cod, mackerel and sardines) versus fish to avoid (such as tilapia, farmed salmon and swai fish).

Try pescatarian recipes like blackened salmon with creamy avocado dressing and tuna pasta salad with Kalamata olives. Also, simply grill wild-caught fish and accompany it with a vegan side dish.

Pescatarian vs. Vegetarian vs. Vegan

Pescatarian, vegetarian and vegan diets have all been linked to a number of powerful health benefits, including a lower risk of heart disease, cancer, diabetes and more. However, there are several differences between the three diets that should be carefully considered when deciding which one is right for you.

The main difference between a pescatarian vs vegetarian diet is that pescatarian diets may include fish and seafood from time to time. A plant-based diet also permits some fish, though a small percentage of the overall dietary intake.

Adding these foods to your diet can help supply a number of important vitamins and minerals, many of which are difficult to obtain from plant foods alone. Wild-caught salmon, for example, contains a good amount of omega-3 fatty acids, vitamin B12 and protein, all of which are absolutely essential to overall health.

Vegan diets, on the other hand, are even more restrictive than vegetarian diets and eliminate several foods that are permitted on the pescatarian diet plan. In addition to excluding meat, poultry and fish, animal products like dairy, eggs and honey are also not consumed on a vegan diet.

You may be wondering: Is pescatarian healthier than vegan? And is it healthier than a vegetarian diet? Regardless of whether you follow a lacto ovo pescatarian diet, a vegetarian diet or vegan diet, it’s important to plan out your meals properly to ensure you’re getting the nutrients you need. It may be easier to meet your nutritional needs by including seafood in your diet, but it’s also still possible to get the vitamins and minerals your body needs on a vegan or vegetarian diet by eating a balanced variety of foods and using supplements (such as vegan omega-3s) or fortified ingredients as necessary.

Final Thoughts

• The pescatarian diet is a type of diet that typically includes fish and seafood but excludes meat or poultry.
• There are numerous variations for the pescatarian diet. Some may include poultry, while others may restrict other animal products, like eggs, dairy or honey.
• In addition to the potential ethical and environmental benefits of the pescatarian diet, there are several health benefits associated with the diet as well.
• Some of the pescatarian benefits include reduced inflammation, improved heart health, enhanced cognitive function, increased weight loss, improved mood and a lower risk of cancer.
• However, it’s important to plan your diet carefully and steer clear of high-mercury varieties of fish to ensure you’re meeting your nutritional needs and prevent adverse side effects.

The post Pescatarian Diet Benefits for Heart and Brain Health appeared first on Dr. Axe.

If you have diabetes, you probably know just how important your diet can be when it comes to controlling diabetes symptoms. However, a healthy diabetic diet plan goes way beyond cutting carbs and slashing sugar consumption. In fact, filling your plate with the right foods and switching up your daily routine can also have a huge impact on managing your blood sugar levels.

Wondering what a diabetic should and should not eat? Or curious what a diabetic diet actually looks like? Keep reading for everything you need to know about how to get started on a diabetic eating plan.

What Is a Diabetic Diet?

When you eat carbohydrates, your body produces enzymes that break them down into smaller sugar molecules. These sugars are transported by a hormone called insulin out of the bloodstream and into the cells where they can be used as a source of energy.

Diabetes is a condition that impairs your body’s ability to process nutrients properly, resulting in abnormal levels of glucose — or sugar — in the blood. For people with diabetes, the process of breaking down carbs and shuttling them to the cells doesn’t work the way it’s supposed to, which can lead to spikes and crashes in blood sugar levels.

Diabetes is often treated with medications that reduce blood sugar levels and help your body use insulin more effectively. However, switching up your meal plan and following a basic diabetic diet is also absolutely essential for keeping blood sugar levels steady.

The best diet for diabetics should include a mix of nutrient-rich, low-carb ingredients, including non-starchy veggies, protein foods and heart-healthy fats. Other fiber-rich foods that contain a moderate amount of carbs like whole grains, legumes, nuts and seeds can also be included in limited amounts as part of a diabetic/prediabetic diet.

Following a diabetic diet not only helps reduce blood sugar levels, but it can also improve overall health and prevent some of the side effects associated with diabetes. Plus, it may also protect against other chronic conditions while boosting heart health and keeping your waistline in check.

Foods to Eat

Following a diabetic diet plan to lose weight and manage your blood sugar levels doesn’t have to be difficult. In fact, incorporating a few diabetic diet foods into your routine while cutting out sugary snacks and sodas can help enhance insulin sensitivity and stabilize blood sugar levels.

In fact, a 2022 study found that the quality of someone’s diet plays as big a role as genetics do in determining if someone will develop diabetes.

Findings showed that despite someone’s genetic risk for type 2 diabetes, if that person ate a “low quality diet” he or she had approximately a 30 percent increased risk of developing diabetes compared to if that person ate a “high quality diet.” Overall, low diet quality and increased genetic risk seemed to have about equal impact on determining if someone will develop type 2 diabetes.

One of the best ways to manage blood sugar levels effectively is to fill your diet with nutrient-rich whole foods. So what foods can diabetics eat freely? Here are a few of the top choices on the diabetic food list:

• Foods high in fiber: Research shows that 90 percent of the U.S. population doesn’t consume enough fiber on a daily basis. High-fiber foods help slow down glucose absorption, regulate your blood sugar levels and support detoxification. Aim to eat at least 30 grams of fiber per day, which can come from vegetables (like Brussels sprouts, peas and artichokes), avocados, berries, nuts and seeds, especially chia seeds and flaxseeds.
• Foods high in chromium: Chromium is a nutrient that’s involved in normal carbohydrate and lipid metabolism. Foods high in chromium can improve the glucose tolerance factor in your body and naturally balance out blood glucose levels. It plays a role in insulin pathways, helping bring glucose into our cells so it can be used for bodily energy. Broccoli has the highest amounts of chromium, but you can also find it in raw cheese, green beans, brewer’s yeast and grass-fed beef.
• Magnesium-rich foods: Magnesium can help regulate blood sugar levels because it plays a role in glucose metabolism. Research shows that diabetes is frequently associated with magnesium deficiency. Eating magnesium-rich foods, like spinach, chard, pumpkin seeds, almonds, yogurt and black beans, can improve type 2 diabetes symptoms.
• Healthy fats: Medium-chained fatty acids found in coconut oil can help balance blood sugar levels, and they serve as the preferred fuel source for your body rather than sugar. Using coconut milk, ghee and grass-fed butter can also help balance out your blood sugar levels, so include these foods into your meals and smoothies. Some research actually suggests that a high-fat, low carb diet known as the keto diet may be a novel approach to reverse diabetes naturally, although you don’t technically have to go into ketosis to achieve the benefits of healthy fats in treating diabetes.
• Clean protein: Eating protein foods has a minimal effect on your blood glucose levels, and it can slow down the absorption of sugar. Some of the best sources of clean protein include wild-caught fish, which contains omega-3 fats that reduce inflammation, grass-fed beef, organic chicken, lentils, eggs and bone broth.
• Foods with a low glycemic load: The glycemic index of a food tells you about the blood glucose-raising potential of the food. According to a large-scale Nurses’ Health Study, women eating the highest glycemic load diets were much more likely to develop type 2 diabetes compared to women of the same age with the lowest glycemic load diets. Foods that have a high glycemic index are converted into sugar after being eaten more quickly than low glycemic foods. If you are fighting diabetes, stick to low glycemic foods like non-starchy vegetables, stone fruits and berries, nuts, seeds, avocados, coconut, organic meat, eggs, wild-caught fish, and raw pastured dairy.
• Cinnamon: Cinnamon has the ability to lower blood sugar levels and improve your sensitivity to insulin. A study conducted at Western University of Health Sciences in Pomona, Calif. found that the consumption of cinnamon is associated with a statistically significant decrease in plasma glucose levels, LDL cholesterol and triglyceride levels.
• Cardamom: The high manganese content in cardamom makes it an excellent choice for diabetics and anyone struggling with blood sugar issues. Research indicates that individuals diagnosed with diabetes have low blood levels of the trace mineral manganese.
• Beverages: water, unsweetened coffee and tea (including rooibos tea, in which a study has demonstrated that the aspalathin in rooibos showed anti-diabetic potential).

There are also several foods that you can enjoy in moderation, provided they fit within your daily carbohydrate allotment. Here are a few examples of foods to consume in limited quantities:

• Nuts: almonds, pistachios, walnuts, macadamia nuts, etc.
• Seeds: chia seeds, flax seeds, hemp seeds, etc.
• Fruits: apples, berries, oranges, bananas, pears, etc.
• Dairy products: dairy milk, kefir, cheese and yogurt from goat’s, sheep or A2 cows.

Foods to Avoid

Just as important as loading your plate up with healthy whole foods is limiting foods that can spike your blood sugar levels. Here are some foods on the diabetic and prediabetic food list that you should avoid:

Certain foods negatively affect your blood sugar levels, cause inflammation and trigger immune responses. To reverse diabetes naturally, the first step is to remove these foods from your diet:

• Refined sugar: Refined sugar rapidly spikes blood glucose, and soda, fruit juice and other sugary beverages are the worst culprits. These forms of sugar enter the bloodstream rapidly and can cause extreme elevations in blood glucose. Even though natural sweeteners like raw honey and maple syrup are better options, they can still affect blood sugar levels, so only use these foods on occasion. Considering switching to stevia, a natural sweetener that won’t have as much of an impact.
• Grains: Grains, especially gluten-containing grains like wheat, contain large amounts of carbohydrates that are broken down into sugar within only a few minutes of consumption. Gluten can cause intestinal inflammation, which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar. Try removing all grains from your diet for 90 days as your body adjusts to this healing program. Then you can try bringing sprouted ancient grains back into your diet in small amounts.
• Conventional cow’s milk: Conventional cow’s milk and dairy products should be eliminated, especially for people with type 1 diabetes. Dairy can be a fantastic food for balancing blood sugar if it comes from goat’s, sheep or A2 cows — all pasture-raised. But stay away from all other forms of dairy because the A1 casein produced by conventional cows will harm the body and trigger an immune response similar to gluten.
• Alcohol: Alcohol can dangerously increase blood sugar and lead to liver toxicity. Research published in Annals of Internal Medicine found that there was a 43 percent increased incidence of diabetes associated with heavy consumption of alcohol, which is defined as three or more drinks per day. Beer and sweet liquors are especially high in carbohydrates and should be avoided.
• Hydrogenated oils: Remove hydrogenated, rancid oils from your diet, including vegetable oil, soybean oil, cottonseed oil and canola oil. Because these oils are processed, treated at very high temperatures, and combined with bleaching agents and artificial dyes, consuming them has been linked to many health concerns, including diabetes..

Supplements

Several supplements have been shown to help reduce blood sugar levels, especially when paired with a nutritious diet and healthy lifestyle.

1. Probiotics

Probiotics have been shown to improve glucose metabolism and reduce fasting blood sugar levels. In a study involving almost 200,000 subjects and a total of 15,156 cases of type 2 diabetes, researchers confirmed that a higher intake of probiotic-rich yogurt reduced the risk of developing diabetes.

Combining probiotics with prebiotics may also help manage blood sugar, particularly when blood sugar levels are already elevated.

2. Magnesium

Magnesium supplementation may also enhance insulin sensitivity, especially in those with low levels of magnesium in the blood.

In a 2023 analysis of 24 randomized controlled trials with 1,325 type 2 diabetes individuals revealed that subjects who received magnesium supplementation had statistically significant reductions in fasting plasma glucose, glycated hemoglobin, systolic blood pressure and diastolic blood pressure. Effective dosages and durations included 279 milligrams per day for 116 days, 429 milligrams per day for 88 days and 300 milligrams per day for 120 days.

3. Chromium

A review published in Diabetes Technology and Therapeutics evaluated 13 studies that reported significant improvement in glycemic control and substantial reductions in hyperglycemia and hyperinsulinemia after patients used chromium picolinate supplementation.

Other positive outcomes from supplementing with chromium picolinate included reduced cholesterol and triglyceride levels and reduced requirements for hypoglycemic medication.

4. Fish Oil

Taking a fish oil supplement can help improve markers of diabetes by reducing triglyceride levels and raising HDL cholesterol levels. Research published in the Journal of Research in Medical Sciences shows that omega-3 fatty acids found in fish oil are necessary for proper insulin function, preventing insulin intolerance and reducing inflammation.

5. Alpha Lipoic Acid

Alpha lipoic acid is an antioxidant that helps turn glucose into fuel for the body. It effectively improves insulin sensitivity and reduces symptoms of diabetic neuropathy, such as weakness, pain and numbness that’s caused by nerve damage.

Although we make alpha lipoic acid and it can be found in some food sources, like broccoli, spinach and tomatoes, taking an ALA supplement will increase the amount that circulates in your body, which can be extremely beneficial when trying to naturally treat diabetes.

6. Bitter Melon Extract

Bitter melon helps lower blood glucose levels, and it regulates the body’s use of insulin. Studies show that bitter melon extract can help reduce and manage symptoms of diabetes, including insulin resistance, heart complications, kidney damage, blood vessel damage, eye disorders and hormone irregularities.

7. Berberine

In a 2015 study, berberine was found to help lower blood glucose. This can help prevent and treat type 2 diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.”

Meal Plan Tips

1. Plan Out Your Meals

On a diabetic meal plan, planning out your weekly menu is essential to balancing blood sugar levels. Including a good mix of healthy fats, protein and fiber in your meals can slow the absorption of sugar in the bloodstream to promote glycemic control.

There are several different methods for drafting your diabetic diet meal plan. Many people opt for carb counting, which involves measuring the amount of carbohydrates that you consume at each meal. Although carb allotments can vary based on your nutritional needs and the medications you may be taking, most recommend sticking to about 15–30 grams of carbohydrates in each snack and 45–60 grams of carbs per meal.

The plate method is another simple strategy for planning your diabetic diet menu. With this method, half of your plate should be comprised of non-starchy vegetables like leafy greens, broccoli, cauliflower and carrots. The remaining half should be made up of equal parts protein foods and whole grains.

2. Practice Meal Timing

A March 2022 study published in the Journal of Clinical Endocrinology & Metabolism investigated whether food intake time across three meals is associated with long-term survival for people with diabetes.

The study included 4,642 diabetic patients who participated in the National Health and Nutrition Examination Survey from 2003–2014. Based on results on meal times and dietary choices, researchers analyzed the relationship between patient survival and food intake times.

The survey answers highlighted some interesting relationships between how not only food choices, but the time those foods are eaten playing a role in health among diabetic patients.

Researchers found that high intake of potato or starchy vegetables in the morning, whole grains in the afternoon, and dark vegetables and milk in the evening was associated with better long-term survival in people with diabetes. They also noted that lower intake of processed meats in the evening had beneficial effects.

3. Eat More Fiber

Fiber is a key component of a diabetic diet. Studies indicate how this key nutrient moves through the body undigested and delays sugar absorption to help regulate healthy blood sugar levels.

Squeezing a few servings of fiber into each meal is an easy and effective way to keep blood sugar levels stable. Try filling up at least half of your plate with fiber-rich veggies and always opt for whole grains instead of refined grains whenever possible. Nuts, seeds and legumes are also high in fiber and can be enjoyed in moderation as part of a well-rounded diabetic diet breakfast, lunch or dinner.

4. Pick High-Quality Protein Sources

Selecting healthy sources of protein is crucial when it comes to managing blood sugar levels. Protein plays a central role in growth and development as well as immune function, tissue repair and muscle-building.

High-quality protein foods like grass-fed meat, free-range poultry and wild-caught seafood are free of carbohydrates, which means they won’t increase blood sugar levels in the body. Plus, protein modifies levels of specific hormones in the body that control hunger, meaning it can help keep you feeling fuller for longer between meals.

4. Incorporate Healthy Fats into Your Diet

Although fat has long been vilified as an unhealthy, artery-clogging nutrient, it’s actually an important part of a heart-healthy diabetic diet. Including a dose of healthy fats like coconut oil, avocados and olive oil in your meals can help stabilize blood sugar levels by delaying the emptying of the stomach.

Studies show that swapping out trans fats and saturated fats for unsaturated fats can improve insulin sensitivity, allowing your body to use this important hormone more efficiently to transport sugar from the bloodstream to the cells.

5. Exercise

In addition to modifying what you put on your plate as part of a diabetic diet, you may also want to start switching up your daily routine. Fitting regular physical activity into your day can be very beneficial for maintaining healthy blood sugar levels.

Aerobic exercise and resistance training, in particular, have been shown to improve the body’s ability to use insulin to support blood sugar control. Activities like walking, biking, swimming and lifting weights can all be great additions to a diabetic diet plan.

Risks and Side Effects

If you have diabetes, it’s important to work closely with your doctor and dietitian to find the best diabetic diet for you. You should also consult with them before making any changes to your current diet. In some cases, your doctor may recommend modifying the dosage of your medications to account for these modifications.

Additionally, be sure to discuss with your healthcare provider before starting supplementation, especially if  you’re taking medications for diabetes. Certain supplements can interfere with these medications and may cause blood sugar levels to dip too low. Always start with a low dose and work your way up to assess your tolerance and reduce the risk of negative side effects.

Final Thoughts

• A diabetic diet should include plenty of nutrient-dense whole foods, including non-starchy veggies, high-quality protein and heart-healthy fats.
• There are several methods for keeping carbohydrate consumption in check, including the plate method and carb counting.
• In addition to including plenty of fiber, healthy fats and protein foods in your diet, you should get plenty of physical activity as well. Certain supplements can also help support healthy blood sugar levels.
• The diabetic diet food list includes ingredients like veggies and healthy fats along with plenty of meat, poultry and seafood.
• There are tons of diabetic recipes online that include a mix of these ingredients, which makes it easier than ever to follow a healthy, well-rounded diabetic diet.

The post Diabetic Diet Plan: Best and Worst Foods appeared first on Dr. Axe.

Turn on the television, flip through a magazine or open your internet browser and you’re bound to hear about a new detox diet or juice cleanse being peddled, likely accompanied by an outrageous price tag and even more outlandish health claims.

It’s true that most of us are exposed to a plethora of toxins, heavy metals and chemicals on a daily basis, found in everything from the air we breathe to the food on our plates. The constant presence of chemicals, pollutants, heavy metals and pathogens in our environment that can make us sick and unhealthy.

While our bodies can handle a certain amount of toxin exposure — for example, they often do a great job of preventing us from becoming ill by getting rid of microbes and waste we don’t need — high levels of exposure over time can lead to many side effects.

Fortunately, our bodies are equipped with a natural detox system that can help remove these dangerous compounds, and switching up your diet and lifestyle is the best way to maximize your body’s toxin-removing potential.

If you’ve been feeling sluggish, moody, bloated, or more run down than usual lately, you can likely benefit from a detox. How to detox your body involves eating nutritious foods, consuming healthy drinks, avoiding irritants and pollutants, and supplementing to support your digestive, immune and nervous systems.

What Is a Full Body Detox?

The definition of a detox, or a “cleanse, is “a variety of ‘detoxification’ diets, regimens, and therapies — sometimes called ‘detoxes’ or ‘cleanses’ — have been suggested as ways to remove toxins from your body, lose weight or promote health.” Indeed, when trying to figure out how to lose weight fast, a detox can be a great first step.

A detox or cleanse can vary in time length, but it can range from a single day to several weeks. A longer detox than that time period is generally not recommended.

The goal of a detox is to remove unhealthy foreign substances, as well as harmful bacteria, yeasts and viruses, from your body to help you feel and operate better.

How do you know if you need a detox? Every person reacts differently to toxin exposure, plus there are various types of toxins, such as metals and mold, each having unique effects on the body. Some common signs that you may require detoxification can include:

• Unexplained fatigue
• Sluggishness, weakness, and lethargy
• Brain fog and trouble concentrating
• Mood swings, anxiety, or depression symptoms
• Bloating and indigestion
• Aches and pains, which may be caused by inflammation
• Getting sick more often
• Skin breakouts, redness and sensitivity

A “detox diet” may be considered an intense cleansing diet that consists of drinking specific concoctions for many days or weeks to clear out toxins and achieve weight loss. Be aware that the term “detox cleanse” can also be a marketing ploy used to shill expensive and overpriced products to health-conscious consumers.

Ideally, a detox is a healthy way to get back on track and help your body do exactly what it’s designed to do: clear out toxins and keep you in tip-top shape.

See, your body has a complex detox system built right in, and all of your organs work together to keep you feeling healthy. Your skin pushes out bacteria through the sweat, your kidneys filter through liters of blood and produce urine, your lungs expel carbon dioxide, your intestines extract nutrients from food to excrete waste products, and your liver clears out toxins from the body. (Learn about a kidney cleanse and a liver cleanse.)

Factors like chronic stress, unhealthy habits, physical inactivity and a diet high in ultra-processed foods can totally tank your body’s natural detox system, making it even harder to remove toxins from the bloodstream efficiently.

A body cleanse or detox diet that involves cutting out junk foods and increasing your intake of nutritious whole foods along with a few powerful detox drinks and foods can be an easy way to help your hit the reset button.

Best of all, unlike on other detox diets, this kind of natural cleanse won’t drain your energy levels or leave you feeling worn down. Instead, it can boost energy, restore motivation and help you feel your best.

How to Detox Your Body

A good detox diet should supply all of the important nutrients that your body needs while also cutting out the chemicals, junk and added ingredients that it doesn’t.

Following a few easy guidelines and incorporating some detox foods into your diet is the best way to optimize your built-in detox system and supply your liver with the tools it needs to clear out toxins efficiently.

Wondering how to detox your body without spending a fortune on expensive programs and products? Luckily, following a detox diet for weight loss and better health can be as simple as making a few simple swaps in your diet.

Here are nine basic steps to follow on a healthy detox diet:

1. Switch out sugar

Switch out sugar-sweetened beverages like sodas and sports drinks for water, unsweetened tea or detox drinks, and be sure to stay well-hydrated. Also nix added sugars from your diet from foods like candies, cakes, cookies and sweets, and aim for a sugar-free diet instead.

2. Eliminate processed foods

Cut out all heavily processed and refined foods, such as convenience meals, pre-packaged snacks and store-bought cakes and cookies.

Swap processed meats like bacon, hot dogs and sausages for better options, such as grass-fed beef, wild-caught salmon and organic chicken. If you’re following a vegetarian or vegan diet, there are also plenty of plant-based protein foods available, including nuts, seeds and legumes.

3. Consume whole foods

As part of a mostly clean eating regimen, up your intake of whole ingredients and raw foods, including fruits, veggies, healthy protein foods and whole grains.

4. Put detox foods and ingredients in your daily diet

Include more natural detox foods (see below) in your diet, such as grapefruit, bone broth, Brussels sprouts, berries, beets, chia seeds and nuts.

Starting using detoxifying ingredients like apple cider vinegar, ginger root, aloe vera juice, cauliflower and dandelion greens in your smoothies and dishes. Our most popular drink on our site is the secret detox drink loaded with detoxifiers.

Trade in your salt shaker for some healing herbs and spices instead. Seasonings like turmeric, cumin, basil, parsley and paprika can bump up the flavor of your foods while also providing a host of powerful health benefits.

5. Consider intermittent fasting

Another study in 2015 discovered that a longer duration of nighttime intermittent fasting was associated with a decrease in markers of inflammation. In the journal Rejuvenation Research, alternate-day fasting helped reduce markers of oxidative stress.

There’s also evidence that intermittent fasting can support a healthy gut microbiome, which assists in supporting immune defenses.

6. Invest in some detox supplements

Consider certain supplements and superfoods with detoxing properties, such as super greens powders that feature spirulina, chlorella and grass juices for example.

Other supplements that support detoxification include:

• Milk thistle — acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage and removing toxins from the body that are processed through the liver.
• Burdock root — features active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body.
• Ginger root — supports digestive health and prevents problems like dyspepsia, characterized by pain, heartburn, fullness and discomfort.
• Bupleurum root — this herb is best known for its ability to detoxify the liver and improve overall liver health.
• Probiotics — can help reduce chronic inflammation, potentially impacting the development of a large number of conditions, such as inflammatory bowel disease, IBS and more.
• Psyllium husk — helps relieve both constipation and diarrhea.
• N-acetyl cysteine (NAC) —can be an effective way to help treat emergency acetaminophen toxicity and acute liver failure.

7. Get enough sleep

Adjust your sleep schedule to ensure you’re squeezing in at least eight hours per night, which allows your body to heal and restore.

8. Exercise more often

Get in some daily exercise, and stay active with your favorite workouts, such as walking, jogging, biking or even pickleball. And when you exercise, rather than relying on sugary sports drinks, drink detoxifying coconut water.

9. De-stress

Minimize your stress levels and incorporate some natural stress relievers into your routine, such as yoga, meditation, journaling and essential oils.

Best Detox Foods

1. Grapefruit

This tasty citrus fruit is well-known for its multitude of health-promoting properties, especially when it comes to detoxification. According to a 2005 animal model out of Israel, grapefruit juice was found to be incredibly effective in bumping up the levels of liver enzymes involved in detoxification.

Including a serving or two of grapefruit or grapefruit juice in your diet each day can be a simple way to keep your liver healthy and support its natural detox abilities.

2. Brussels sprouts

Hearty, flavorful and full of fiber, Brussels sprouts make an awesome addition to a healthy detox diet. Not only can they promote regularity to get things moving, but Brussels sprouts have also been shown to boost liver health and enhance detoxification.

In fact, one study published in Carcinogenesis showed that eating just 300 grams of Brussels sprouts daily was able to amp up the levels of detox enzymes by a whopping 30 percent.

3. Berries

Besides being delicious and incredibly versatile, berries are a great source of both fiber and antioxidants, two important components of a well-balanced detox diet. Fiber moves slowly through the gastrointestinal tract and helps bulk up the stool to support regularity and excrete waste more efficiently. (3)

Antioxidants, on the other hand, have been shown in animal models to protect the liver against oxidative stress while simultaneously preserving immune cell function. Berries like blueberries and strawberries also have a high water content and can promote hydration as well as proper elimination.

4. Beets

There are plenty of reasons to consider adding beets to your diet. Not only are they vibrant and full of color, but they’re also high in an array of vitamins, minerals and micronutrients that can boost detoxification. One animal study found that drinking beetroot juice regularly helped increase the levels of several key enzymes involved in detoxification.

Similarly, another animal study published in the Journal of Agricultural and Food Chemistry showed that beetroot juice decreased lipid peroxidation, a marker used to measure cell damage, in the liver by 38 percent.

5. Chia seeds

Frequently touted as a superfood, chia seed benefits range from enhanced digestion to better blood sugar control. Not surprisingly, chia seeds may also aid in detoxification as well. They pack in tons of fiber, which can help keep things moving through the digestive system, allowing waste products to be excreted efficiently. Plus, they’re high in antioxidants to fight off free radicals and protect your liver against damage and disease.

6. Nuts

It’s no secret that nuts are great for your health. They’re high in fiber, antioxidants, protein, heart-healthy fats as well as an assortment of the key vitamins and minerals that your body needs to stay healthy. In addition to keeping you regular due to their high fiber content, including healthy nuts in your diet can also help optimize liver function as well.

Studies show that eating more nuts is linked to a lower risk of non-alcoholic fatty liver disease as well as enhanced liver enzyme levels to maximize your body’s detoxifying potential.

7. Bone broth

Bone broth, a liquid made from the water left over after simmering bones for up to a day at a time, has been associated with a number of incredible benefits. Perhaps most impressive, however, is its potent effects on detoxification. Studies suggest that bone broth may help improve immune health by reducing inflammation, allowing your body to work more effectively at removing harmful toxins, bacteria and pathogens from the body.

A bone broth diet is one of the more popular liquid diets. Because it’s rich in collagen and an assortment of amino acids, it’s also believed to help seal the gut and protect against leaky gut syndrome, a condition that allows toxins and particles to seep from the gut into the bloodstream.

8. Celery juice

Celery juice is a trendy beverage made from the juice of celery stalks that is both high in fiber and vitamin K. Studies show that celery may contain several key compounds that can help decrease inflammation in the body.

Benefits

Detoxes help improve overall well-being, including physical and mental health. Below are some of the main benefits associated with detoxes:

1. Helps reduce toxicity in the body

The primary purpose of a detox is to remove toxins from the body that are doing harm, but the scientific literature does not show that most detox cleanses accomplish this. In part, this is because some are fad diets or detoxes that are overly restrictive, do not include enough variety of nutrient-dense foods and simply are a very low-calorie approach that only leads to short-term weight loss success but don’t do anything for the body toxin-wise.

Instead, your liver, kidneys, and immune system do the natural detoxing for you, so the goal in a detox should be to support these organs by providing them with plenty of nutrients.

2. Supports healthy inflammation levels

Your body increases inflammation when it perceives a threat, which can include foreign chemicals or some types of microbes and organisms. By helping to rid your body of toxins, your immune system better manages inflammation.

3. Supports healthy weight management

It can be hard to manage your appetite and weight if you’re constantly tired, bloated, and moody. By eating a nutrient-rich diet and avoiding junk, you’ll likely be better in touch with your hunger and satiety cues and have more energy for physical activity.

4. Can lead to better quality sleep

The body’s different systems are all connected — so inflammation and poor gut health can impact the production of neurotransmitters and hormones that make you calm and sleepy.

Sleeping soundly is difficult when you’re in pain, stiff or anxious. Therefore, improving your overall health should result in better sleep, too.

5. Helps boost energy

When you’re meeting your nutrient needs, such as for key vitamins and minerals, and avoiding inflammatory triggers, you should have more energy. In fact, ongoing fatigue is one of the first signs that you may be missing essential nutrients and/or dealing with a run-down immune system and poor gut function.

6. Supports cognitive health

A compromised immune system, high levels of inflammation, and lack of sleep can all interfere with cognitive functions and mental health. You can get your mood, motivation and ability to focus back on track by supporting your gut and obtaining plenty of detoxifying foods and supplements.

7. Helps improve breathing

Some people experience shortness of breath, wheezing and other respiratory problems when they’re dealing with toxin exposure, such as to mold or irritants. Removing these triggers from your life is a smart way to support lung health and respiratory function.

8. Improves skin and hair health

Does your skin break out when you’re eating poorly, stressed out or not sleeping enough? Does it seem like your hair’s thinning and that your overall “glow” is gone? These signs may indicate that you’re dealing with low nutrient levels and/or hormonal issues. Your appearance and youthfulness will likely improve by supporting your liver and gut.

Risks and Side Effects

Keep in mind that not all detox diets and cleanses are created equally. While some can help promote better health by making a few nutritious swaps in your diet, others can actually deprive your body of the important nutrients you need, zapping your energy levels and plummeting motivation.

Steer clear of products or unhealthy regimens promoted for detoxification, which are often little more than marketing ploys by companies that prioritize profit over health. Following a nutrient-rich diet and cutting out unhealthy foods can help maximize the health of your body’s natural detox system and keep you feeling your best.

Additionally, the basic principles of a detox diet can be applied long term to help you sustain a healthy diet beyond a few days or a week. Stick to these basic rules of thumb, and include a few detox-boosting foods in your diet regularly to stay on track with your health goals.

Final Thoughts

• Following a detox diet can help provide your body with the nutrients that it needs to be able to clear out toxins effectively.
• Although there are plenty of regimens and detox programs out there, the best detox cleanse is one that gives your body what it needs rather than depriving it of valuable vitamins and minerals.
• Several foods have also been shown to help detox your body and enhance the function of your built-in detox system to keep you healthy.
• Cutting out junk, upping your intake of whole foods and following a healthy lifestyle can help your body detoxify more efficiently.

The post How to Detox Your Body: 8 Steps, Including Best Foods appeared first on Dr. Axe.

Although the BRAT diet has been viewed as the proper treatment for how to stop diarrhea for many years, it has recently been deemed too restrictive by the American Academy of Pediatrics. This left many people wondering: What foods make your stomach feel better?

BRAT diet foods are consumed after diarrhea and vomiting because they are easy on the digestive system. These diarrhea diet foods work as stomachache remedies because they are bland and give the stomach a chance to rest.

However, sticking to a BRAT diet menu alone lacks vital nutrients that the body needs to get well, and this can lead to an electrolyte imbalance and malnourishment if it’s followed for too many days.

The key to eating when suffering from diarrhea is to choose nutrient-rich foods that add bulk to stool and help the body absorb vitamins and minerals.

What Is the BRAT Diet?

BRAT stands for bananas, rice, applesauce and toast. These are the foods you can eat on the BRAT diet, because they are meant to promote stomach pain relief.

Pediatricians sometimes suggest the BRAT diet for babies and kids with upset stomachs because they reduce the amount of stool produced by the body and give the gut a chance to rest.

Although the BRAT diet was a staple of most pediatricians’ recommendations for children with diarrhea, the American Academy of Pediatrics now recommends that kids resume eating a normal, well-balanced diet within 24 hours of diarrhea symptoms, because BRAT diet foods are low in fiber, protein and fat, thereby lacking enough nutrients.

How to Follow It

The BRAT diet is made up of foods that make your stomach feel better when dealing with issues like indigestion, diarrhea and vomiting. To follow the BRAT diet, you simply stick to foods that are easy to digest, but it’s also important to opt for nutrient-dense foods that boost your immune system and help you get well.

If you’re wondering what to eat after the BRAT diet, the answer is to slowly bring in a range of nutrient-rich and anti-inflammatory foods that nourish the body.

What You Can Eat

As mentioned, the BRAT diet food list calls for bananas, rice, applesauce and toast. However, research suggests that there are a variety of foods and drinks that are also effective.

What else can you eat on the BRAT diet? The following nutrient-dense foods are easy on the digestive system and help with nutrient absorption, boosting your immune system, and keeping you energized and hydrated.

1. Bone Broth

Bone broth is a BRAT diet alternative that’s rich in vital nutrients that support your gut and immune system. It helps with the growth of probiotics in the gut and supports healthy inflammation levels in the digestive system.

It’s also easily digested and soothes the digestive system, making it the perfect food for when you have diarrhea.

By using the healing power of bone broth, you ensure that you get the nutrients you need to get well. Because it’s in liquid form, it’s easy on the stomach and doesn’t have to be broken down.

You can use protein powder made from bone broth to make preparing this nutrient-rich food as easy as possible.

2. Probiotic Foods

Probiotic foods and supplements have been extensively studied in the prevention and treatment of diarrheal diseases, especially for children. According to research published in the Journal of Clinical Gastroenterology, the vast majority of published trials show a statistically significant benefit of probiotic strains, mostly Lactobacillus GG and S. boulardii, in the treatment of diarrhea.

On average, probiotics were able to reduce the duration of diarrhea by approximately one day in study participants. They help by providing the body with food bacteria and fighting off infections and other causes of diarrhea.

Further research concluded: “In the treatment of acute diarrhea in children, the addition of probiotics can shorten the duration of diarrhea, increase treatment efficacy after 2 days of treatment, and shorten the length of hospital stay.” However, the researchers cautioned more high-quality studies are needed to verify these findings.

The greatest probiotic foods that help relieve diarrhea and other digestive issues include cultured vegetables (like sauerkraut and kimchi), kombucha, natto, apple cider vinegar, miso and yogurt. It’s true that processed, conventional dairy can be hard to digest and make diarrhea worse, but raw, cultured dairy like yogurt is high in probiotics and can support bowel function.

3. Oats

Soluble fiber can absorb excess fluid in the bowels and add bulk to loose stools. Oats are gluten-free and high in soluble fiber.

They help firm up stool and sweep through the digestive tract, pulling toxins and waste along with them. It’s helpful to soak oats overnight, which reduces antinutrients and enzymes that can disturb nutrient absorption and digestion.

Research suggests that bulking agents like oat bran can be employed as natural diarrhea remedies.

4. Bananas

Bananas are easily digested, which is why they’re part of the BRAT diet. The high level of potassium in banana nutrition helps replace lost electrolytes, which is important when the body loses fluids and nutrients because of diarrhea.

Research has found that unripe, green bananas are beneficial when you have diarrhea.

Green bananas contain digestive-resistant starches that feed healthy bacteria in the gut. They don’t make you gassy, and they help add bulk to your stool.

A 2001 study published in Gastroenterology found that a rice-based diet containing cooked green bananas significantly reduced the amounts of stool in infants with diarrhea and reduced diarrheal duration.

To cook green bananas, simply place bananas, water and salt in a pot, and bring to a boil. Then reduce the heat, and let simmer for five minutes until the bananas are tender.

Drain the water, and eat the bananas plain or with another food for diarrhea, like oatmeal.

5. Vegetable Juice (with Carrots and Other Root Vegetables)

When you have diarrhea, it’s important that you eat enough nutrients in order to boost your immune system and allow your body to recover. That’s why the BRAT diet isn’t recommended for more than a 24-hour period.

Drinking vegetable juices that provide a range of vital vitamins and minerals can be beneficial, but it’s important that you use vegetables that won’t worsen your diarrhea symptoms.

Root vegetables are healing foods, and they can soothe the digestive system. Combine diarrhea foods like carrots, celery, spinach and ginger.

They all provide alkaline minerals and can help nourish the intestines and remove toxins from the body.

Carrot juice, for example, provides vitamins A, C, D, E and K, as well as many minerals, such as magnesium, potassium and calcium. It has a high fiber content and helps add bulk to your stool while calming your digestive system.

It also has an absorbent power and does not diminish the intestinal loss of water and electrolytes.

6. Sweet Potatoes

If you’re looking for foods that help stop diarrhea, stock up on sweet potatoes. According to research published in the Journal of Medicinal Food, the sweet potato is an extremely versatile vegetable that possesses high nutritional value.

Sweet potato nutrition has strong anti-inflammatory properties and is packed with potassium, vitamin A, vitamin C and vitamin B6.

Sweet potatoes are more nutritious than white potatoes, and they still provide insoluble fiber, helping firm up stool and reduce the symptoms of diarrhea. Compared to white potatoes, sweet potatoes have a lower score on the glycemic index, so your body is thought to absorb their sugar at a slower pace.

If you find that sweet potatoes don’t help add bulk to stool and provide the body with energy, try white potatoes, which contain more starch.

7. Flaxseed Oil

Flaxseed oil benefits the digestive system in multiple ways. In fact, it can help relieve both constipation and diarrhea.

A 2015 study found that flaxseed oil was able to reduce the castor oil-induced diarrheal score of mice by 84 percent and intestinal secretions by 33 percent. Flaxseed oil is one of the richest sources of vegetable-based, vital omega-3 fatty acids, so it helps keep your body well-nourished while it fights inflammation and boosts your immune system.

8. Ginger

Ginger has been used for thousands of years as an effective digestive aid, making it an excellent food for upset stomach and diarrhea. Although ginger is more commonly known for its ability to ease nausea and vomiting, studies show that it can effectively inhibit diarrhea as well.

Research shows that ginger health benefits also include its ability to prevent the spread of bacteria that may lead to diarrhea in the first place. Eating whole ginger, drinking fresh ginger juice and inhaling diffused ginger essential oil are all highly effective ways to curb stomach ailments.

9. Water

Research shows that dehydration is a major complication associated with diarrhea. Mild and severe diarrhea can result in the loss of dangerously large amounts of fluids.

If you have diarrhea, drink enough liquids to keep your urine looking clear — that’s about eight to 10 glasses of water a day. A helpful rule of thumb is to drink at least one glass of water every time you have a loose bowel movement.

Evidence suggests that for infants and children with diarrhea, breastfeeding reduces the risk of dehydration, and it’s important to discourage drinking fruit juices and carbonated drinks, because they can increase the risk of dehydration.

10. Peppermint Oil

Peppermint oil can reduce bowel inflammation and soothe the digestive tract, reducing loose stools. It also has a cooling sensation and calming effect on the body.

It soothes the gastric lining and colon because of its ability to reduce muscle spasms. Studies show that peppermint oil is effective in relieving abdominal pain in people with diarrhea because of its antispasmodic properties.

Foods to Avoid

When you have diarrhea, you want to avoid foods that are going to aggravate your symptoms and stay nourished so you can recover quickly. There are some foods to avoid when looking for natural remedies for indigestion, diarrhea and chronic nausea.

If you suffer from chronic diarrhea, you may benefit from following an elimination diet that involves avoiding certain trigger foods, like gluten, dairy and soy, for three to six weeks. Then you slowly bring these foods back into your diet to see how your body reacts to each food group.

Other foods to avoid when dealing with upset stomach and diarrhea include the following:

• Foods containing refined sugars
• Artificial sweeteners
• Processed fats and oils
• Processed and packaged foods
• Alcohol
• Caffeine
• Peanuts
• Corn
• Eggs
• Certain nightshades
• Shellfish

How BRAT Works (Potential Benefits)

What is the BRAT diet used for? Eating bananas, rice, applesauce and toast as part of this diet for diarrhea is really intended to reduce the work being placed on your digestive system.

The reasoning behind the BRAT diet is that it includes binding foods that are low in fiber and can help to make stool firmer. It also includes bananas that are rich in potassium and help replace nutrients that are lost due to vomiting or diarrhea.

People follow the BRAT diet to help their bodies ease back into normal eating after having diarrhea or upset stomach.

Although it was believed that BRAT diet foods that stop diarrhea were best, it turns out that the best foods to eat when you have diarrhea aren’t necessarily part of a bland diet. Adding ginger, sweet potatoes, bone broth and carrot juice to your diet can help get rid of indigestion and upset stomach, while also providing important nutrients that the body needs to recover.

Some people may feel like they can only tolerate bland foods when they are nauseous or have diarrhea, so sticking to the BRAT diet for toddlers and adults is fine for the first 24 hours or so. After that, once you or your child is able to tolerate more foods, sticking to more nutrient-dense options is recommended.

There are some benefits to eating the BRAT diet list and other bland foods, including that they are:

• Easy to digest
• Able to stop nausea
• Meant to harden stool
• Bland tasting
• Safe for both kids and adults

Is It Effective and Safe? (Risks and Side Effects)

The BRAT diet is safe and effective for diarrhea, but because it does not provide all of the elements of a healthy diet, children and adults should only follow this diet for a short period of time.

If you stick to only BRAT foods for too long, your body can become malnourished, which makes it hard for you to get better again. Within 24 hours after vomiting or having diarrhea, you should begin to eat a regular diet that includes both fruits and vegetables.

There’s research to back up the theory that eating a regular diet is more effective in treating diarrhea. A 2006 study conducted at Columbia University School of Nursing sought to determine the efficacy of a dietary intervention to reduce the frequency of bowel movements and improve stool consistency in HIV patients with a history of recurring diarrhea episodes.

The treatment group followed a low-fat, low-insoluble fiber, lactose-free, high-soluble fiber and caffeine-free diet. The participants experienced a 28 percent reduction in stool frequency (compared to 15 percent for the control group) and a 20 percent improvement in stool consistency (compared to 8 percent).

This study suggests that sticking to nutrient-dense foods that serve as bulking agents can help improve the symptoms of diarrhea, and it’s not necessary to restrict yourself to just BRAT diet foods.

If the BRAT diet or other foods for diarrhea don’t work after four to five days (two days for an infant or child), it’s time to see your health care provider. Your provider will be able to determine whether your diarrhea is caused by a more serious condition and can recommend more extensive treatment.

Your doctor will also make sure that you aren’t becoming dehydrated and losing weight too quickly.

Following the BRAT diet for weight loss isn’t recommended because limited foods on the BRAT diet list are not rich in nutrients and will leave you malnourished after several days.

When it comes to the BRAT diet for dogs, opt for nutrient-dense foods that are easy to digest, such as bone broth, plain boiled chicken, pumpkin and sweet potatoes. If the symptoms continue for more than two to three days, call your veterinarian.

Final Thoughts

• What does the BRAT diet stand for? The BRAT diet list includes bananas, rice, applesauce and toast — all bland foods that are said to be easy on the digestive system.
• How long should you stay on the BRAT diet? BRAT diet meals may be helpful for the first 24 hours of experiencing diarrhea symptoms, but it’s not recommended to continue this diet for longer periods of time, because it lacks vital nutrients that the body needs to get well and thrive.
• The BRAT diet for adults, kids and even dogs is an option for when other more nutrient-dense foods can’t be tolerated. However, there are other foods that help treat diarrhea too, including probiotic foods, bone broth, oats, carrot juice and more. Combined with a day on the BRAT diet, these BRAT diet alternatives can help relieve symptoms and improve digestion.
• If BRAT diet foods or other foods for diarrhea don’t work after four to five days (two days for an infant or child), it’s time to see your health care provider.

The post BRAT Diet: How to Stop Diarrhea in Its Tracks Beyond BRAT appeared first on Dr. Axe.

For years, fiber has been well-studied for its powerful impact on digestion, heart health, disease prevention and more. However, for some people, loading up on the high-fiber foods may actually end up doing more harm than good. In fact, doctors often prescribe a low-fiber diet for certain health conditions in an effort to give the digestive system a rest and promote healing.

What is a low-fiber diet, and who might need it? Are there any benefits of a low-fiber diet, and what foods can you eat while still limiting fiber consumption?

Let’s take a closer look.

Who Needs a Low-Fiber Diet?

Low-fiber diets are designed to help reduce stress on the digestive system, decrease the amount of food moving through the gastrointestinal tract and reduce GI symptoms, such as stomach pain, gas, bloating and diarrhea.

The diet is typically followed for a short amount of time during flare-ups of digestive issues, including:

• Ulcerative colitis
• Crohn’s disease
• Irritable bowel syndrome
• Diverticulitis

It also may be recommended prior to certain surgical procedures, such as colonoscopy, colostomy or ileostomy. This diet is sometimes necessary for those who have a narrowing of the gastrointestinal tract as well, which can make digestion difficult.

For certain conditions, other dietary changes may also be necessary. On an ulcerative colitis diet, for example, your doctor may recommend following a low-fat, low-fiber diet. Why? High-fat foods may trigger symptoms for some people.

Meanwhile, if you suffer from irritable bowel syndrome (IBS), reducing fiber intake may help decrease symptoms during flare-ups, but other ingredients may also trigger symptoms, including caffeine, sugar alcohols or alcohol.

Low-Fiber Diet Pros and Cons

Following a low-fiber diet is often necessary to help give your digestive system a rest during stressful times. In particular, many recommend a short-term, low-fiber diet for IBS, diverticulitis, ulcerative colitis and Crohn’s disease, especially when you’re experiencing a flare-up of symptoms.

It is also used prior to procedures like colonoscopies to help ensure that your bowels are clear.

However, fiber is important to many aspects of health and a key component of a well-rounded diet. In fact, fiber has been shown to improve blood sugar control, reduce blood pressure and cholesterol, boost weight loss, and support digestive health. Fiber also protects against issues such as gastroesophageal reflux disease (GERD), hemorrhoids, diverticulitis, constipation and intestinal ulcers.

Not only that, but reducing your intake of fiber eliminates many healthy, nutrient-rich foods from your diet altogether. Cruciferous vegetables, berries, nuts, seeds and whole grains are all jam-packed with antioxidants, vitamins and minerals but are typically off-limits during a low-fiber diet.

SWhat happens if you don’t eat enough fiber? While low-fiber diets are fine in the short term, they may be associated with adverse health effects in the long run. For example, studies show that higher fiber intakes are associated with a lower risk of heart disease, type 2 diabetes, obesity and colorectal cancer.

How to Follow

The low-fiber diet involves cutting out high-fiber foods like raw fruits and veggies, whole grains, nuts, seeds, and legumes. Instead, you can enjoy a variety of refined grains, low-fiber fruits and veggies, soft protein foods, and healthy fats.

One of the easiest swaps when following a high-fat, low-fiber diet is to swap out whole grains like whole wheat, oats, quinoa and brown rice for white bread, white pasta and white rice instead. Many canned or cooked veggies are also lower in fiber, especially when consumed without the skin and seeds.

On a low-fiber, low-residue diet, simply mix and match your favorite low-fiber protein foods with a starch and a veggie to make a well-rounded meal.

Foods to Avoid

On a low-fiber diet, it’s absolutely essential to limit your consumption of fiber foods, such as high-fiber fruits, veggies, beans, legumes and whole grains. Here are a few of the top foods with fiber that you should avoid on a low-fiber diet:

• Whole grains, such as oats, quinoa, brown rice, barley, buckwheat, etc.
• Raw and dried fruit
• Cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, kale and cabbage
• Onions
• Garlic
• Avocados
• Potatoes with skin
• Processed meats, such as cold cuts, sausages, hot dogs, jerky, etc.
• Spicy foods
• Legumes, such as beans, lentils, peas
• Nuts and seeds

Low-Fiber Foods to Eat

There are plenty of low-fiber foods and low-fiber snacks that you can safely enjoy while restricting the amount of fiber in your diet. Plus, there are even several low-fiber vegetables, starches and fruits that you can consume as well.

Which vegetables are low in fiber, and which fruits are low in fiber? Here are a few of the top foods that you can include as part of a low-fiber diet:

• Fruits: bananas, melons, nectarines, peaches, papayas, canned fruit
• Vegetables: well-cooked/canned veggies without skin or seeds, including carrots, asparagus tips, skinless potato, beets, spinach, mushrooms, eggplant, zucchini, acorn squash without seeds
• Starches: white pasta, white bread, white rice, plain crackers, pancakes/waffles made with white flour, low-fiber refined hot/cold cereals
• Protein Foods: eggs, skinless chicken, skinless turkey, fish, seafood, dairy products (if tolerated)
• Healthy Fats: olive oil, coconut oil, grass-fed butter, ghee

How Long to Follow

In most cases, a low-fiber diet should be followed for short periods of time. A low-fiber diet for colonoscopy, for example, is typically only necessary for a few days before your procedure. For other issues like Crohn’s disease or diverticulitis, a low-fiber diet is typically recommended only during flare-ups to help decrease symptoms.

Over time as symptoms subside, you can typically start to slowly add fiber back into your diet. It’s recommended to work closely with your doctor or dietitian to determine how long you you should follow a low-fiber diet, as it may vary on a case-by-case basis.

Following a low-fiber diet long term is not usually recommended because a diet low in fiber is associated with an increased risk of developing constipation and other digestive issues, like hemorrhoids, diverticulitis and intestinal ulcers. Fiber consumption is also linked to other health benefits, including better blood sugar control, decreased cholesterol levels and improved digestive health.

Meal Plan

Fortunately, there are plenty of low-fiber diet recipes and low-fiber diet menu examples out there, making it easier than ever to enjoy a balanced and varied diet while still minimizing fiber intake. Here’s a simple three-day meal plan that includes a few examples of delicious, low-fiber foods that you can include in your diet:

Day One

• Breakfast: scrambled eggs with two slices of white bread
• Lunch: grilled skinless chicken with cooked carrots and skinless baked potato
• Dinner: baked salmon with zucchini and white rice
• Snack: pretzels with peanut butter

Day Two

• Breakfast: pancakes made with white flour, topped with sliced bananas
• Lunch: roasted skinless turkey with steamed spinach and white bread
• Dinner: tuna pasta with asparagus tips
• Snacks: plain crackers with sliced cheese

Day Three

• Breakfast: cooked farina with creamy almond butter and omelette
• Lunch: baked lemon chicken with roasted beets and skinless sweet potato
• Dinner: cooked acorn squash stuffed with ground turkey, cheese and tomato sauce
• Snacks: cottage cheese with melon chunks

Risks and Side Effects

Although a low-fiber diet is often necessary for the treatment of a variety of conditions, it’s not meant to be followed for long periods of time. Not only is fiber associated with several health benefits, but it’s also found in many nutritious ingredients that supply a number of other important vitamins and minerals.

In most cases, fiber can be slowly added back into the diet once any digestive side effects subside. Be sure to work with a trusted health care practitioner to determine how long you may need to be on a low-fiber diet and whether any other dietary modifications are necessary.

Related: The Best Keto Fiber Foods & Why You Need Them

The post Low-Fiber Diet Pros & Cons & How to Follow It appeared first on Dr. Axe.

It’s undeniable that there is an intricate connection between your gut microbiome and overall health. Made up of trillions of microorganisms, increasing research shows that the health of your gut flora is thought to have a massive influence on health and disease.

Improving the composition of your gut microbiome is the main concept behind the GAPS diet, a therapeutic diet focused on healing leaky gut syndrome, reducing inflammation and even treating certain neurological conditions.

The plan removes refined carbohydrates and foods that are difficult to digest and swaps in foods rich in probiotics and nutrients to help give your gut health an upgrade.

So if you’re wondering how to heal leaky gut syndrome and give your digestive health a boost, keep reading for what you need to know about this innovative diet.

What Is the GAPS Diet?

The Gut and Psychology Syndrome Diet, also known as the GAPS diet, is a therapeutic diet commonly used in the treatment of inflammatory bowel disease, leaky gut syndrome, autism, ADHD, depression, anxiety and autoimmune disease.

The diet was originally inspired by the Specific Carbohydrate Diet (SCD diet), which was developed by Dr. Sidney Valentine Haas in the 1920s to help treat digestive disorders. In 2004, Dr. Natasha Campbell published the GAPS diet book, Gut and Psychology Syndrome, which outlined the details of this groundbreaking diet.

Grains, starchy vegetables and refined carbohydrates are all eliminated from the diet and replaced with nutrient-dense foods that are easy to digest.

The GAPS diet meal plan is introduced in six stages, with the GAPS diet stage one being the most restrictive. As the diet progresses, more and more foods are added back onto the GAPS diet food list.

Because it emphasizes nutrient-rich foods and eliminates several food groups that may not be so stellar for digestion, many have seen success with the plan in both improving gut health and treating various ailments.

However, there is limited research on the benefits of the GAPS diet itself and, although it’s clear that gut health plays a major role in many aspects of health, it’s unclear just how far-reaching the benefits of this diet may be. Still, despite a lack of research on the diet specifically, there are plenty of existing studies looking at many of its individual components and demonstrating that this diet may come with a whole host of health benefits.

Benefits

1. May Help Improve Symptoms of Autism

Autism is a developmental disorder that begins in early childhood and results in impaired communication and interaction with others. Although the GAPS diet is claimed to help improve symptoms of autism, there is still a lack of research looking at the connection between the GAPS diet and autism.

However, several studies have found that certain dietary modifications that are included in the GAPS diet could help decrease autism symptoms. Eliminating gluten, in particular, has been shown to have a favorable effect on autism.

One 2016 study compared the effects of a gluten-free diet to a regular diet in 80 children with autism and found that a gluten-free diet was effective in controlling autism behaviors and gastrointestinal symptoms. Another small study in 2017 showed that a gluten-free, casein-free diet helped reduce symptoms in children with autism.

Still, more research is needed on the GAPS diet specifically to measure its potential effectiveness.

2. Could Improve Blood Sugar

The GAPS diet eliminates foods like grains, starchy vegetables and refined carbohydrates, all of which are common culprits when it comes to high blood sugar. These foods are high in carbohydrates, which are broken down quickly into sugar in the blood stream.

Although there is no research focused specifically on the effect of the GAPS diet on blood sugar, there are plenty of studies showing that moderating your intake of carbohydrates can have a big impact when it comes to maintaining normal blood sugar. One study, for instance, found that a low-carb, high-protein diet helped improve blood sugar control in those with type 2 diabetes.

Conversely, a review in the Journal of the American College of Nutrition reported that higher intake of refined carbs is associated with a greater risk of developing diabetes.

Despite these promising results, more studies are needed to specifically look at the effects of the GAPS diet on blood sugar.

3. Boosts Immune Health

The gut microbiome is a massive ecosystem made up of trillions of microorganisms living right in your digestive system. The health of your gut microbiome can have a big influence on your overall health and may even impact your immune system.

The GAPS diet emphasizes a diet rich in fermented foods and probiotics, both of which can increase the amount of beneficial bacteria in your gut.

These beneficial gut bacteria are believed to communicate with the cells of the immune system, which can alter and improve the way that your body responds to disease and infection and promote enhanced immunity.

4. May Reduce Inflammation

While inflammation may be a normal immune response by the body, chronic inflammation is linked to many types of chronic disease, including cancer, heart disease and diabetes. Inflammation is also a key component of digestive disorders like inflammatory bowel disease (IBD) and Crohn’s disease.

The GAPS diet includes many anti-inflammatory foods, such as antioxidant-rich vegetables, heart-healthy fats and fish. It also emphasizes fermented foods, which are high in probiotics. Some research has suggested that probiotics could exert an anti-inflammatory effect in the body.

Thanks to its beneficial effects on inflammation, this diet may also aid in the treatment of leaky gut syndrome. In fact, the GAPS diet is sometimes called the leaky gut diet because it may be able to decrease intestinal permeability, or leaky gut.

Several studies have shown that increased intestinal permeability may be associated with underlying inflammation. Reducing this inflammation by making dietary modifications can be an effective way to prevent the signs and symptoms of leaky gut, such as food sensitivities, malabsorption and inflammatory skin conditions.

5. Could Prevent Depression

Although there are no studies on the effects of the GAP diet itself on depression, there is plenty of research demonstrating that improving the health of your gut may have a significant impact on your mental health.

A 2017 review comprised of 10 studies found that probiotic supplementation may be effective in reducing symptoms of depression. Another study in the journal Gastroenterology showed that a specific strain of probiotics was associated with decreased depressive symptoms and an improved quality of life in 44 patients with irritable bowel syndrome.

Other aspects of your diet may also play a role in depression. One study in the American Journal of Clinical Nutrition, for instance, found that a higher intake of refined grains — which are eliminated on the GAPS diet — was associated with a higher risk of depression. Meanwhile, certain foods that are included on the diet, such as fruits and vegetables, were associated with a decreased risk.

GAPS Diet Food List

On the GAPS diet, refined carbohydrates, starchy vegetables and grains are nixed while easily-digestible non-starchy vegetables, meat, fish and heart-healthy fats take center stage. Here is the full GAPS diet food list for you to take with you on your next trip to the grocery store:

Vegetables

• Artichoke
• Arugula
• Asparagus
• Avocados
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Broccoli rabe
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Collards
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Jerusalem artichoke
• Kale
• Mushrooms
• Olives
• Onions
• Parsnip
• Pumpkin
• Radish
• Romaine lettuce
• Seaweed
• Spinach
• Squash (summer and winter)
• Tomatoes
• Turnips
• Watercress

Fish (wild-caught only, NO farm-raised)

• Anchovies
• Bass
• Cod
• Grouper
• Haddock
• Halibut
• Herring
• Mackerel
• Mahi mahi
• Red snapper
• Salmon
• Sardines
• Seabass
• Trout
• Tuna
• Walleye

Nuts and legumes (ideally sprouted or as nut butters)

• Almonds (sprouted or as raw nut butter)
• Brazil nuts
• Coconut (technically a drupe)
• Hazelnuts
• Lima beans (soaked)
• Macadamia
• Navy beans (soaked)
• Pecans
• Pine nuts
• Walnuts
• Nut butters
• Nut flours (in moderate amounts – no more than 1/4 cup a day)

Fat/oils (organic & unrefined)

• Avocado oil
• Almond oil
• Butter (pastured)
• Coconut oil
• Flaxseed oil
• Ghee
• Hempseed oil
• Macadamia oil
• Olive oil
• Sesame oil
• Palm oil (sustainable)
• Walnut oil

Dairy (raw, aged and grass-fed)

• Goat cheese (aged 60+ days)
• Kefir (cultured goat milk) (fermented 24+ hours)
• Raw sheep cheese (aged 60+ days)
• Sheep yogurt (fermented 24+ hours)
• Raw cows cheese (aged 60+ days)
• Raw cows amasai, kefir and yogurt (fermented 24+ hours)

Meat (organic, grass-fed)

• Beef
• Bison
• Bone broth
• Chicken
• Duck
• Eggs (free-range)
• Lamb
• Turkey
• Quail and other wild game
• Venison and other wild game

Fruits (in moderation)

• Apple
• Apricot
• Banana
• berries
• Blueberries
• Cantaloupe
• Cherries
• Coconuts
• Figs
• Grapefruit
• Grapes
• Kiwi
• Lemon
• Lime
• Mango
• Nectarine
• Orange
• Papaya
• Peaches
• Pears
• Pineapple
• Plums
• Pomegranate
• Raspberries
• Rhubarb
• Strawberries
• Watermelon (no seeds)

Spices & herbs

• Basil
• Black pepper
• Cilantro
• Coriander seeds
• Cinnamon
• Cumin
• Dill
• Fennel
• Garlic
• Ginger
• Mint
• Parsley
• Peppermint
• Rosemary
• Sage
• Sea salt
• Tarragon
• Thyme
• Turmeric

Condiments

• Apple cider vinegar
• Coconut vinegar
• Sea salt

Flours

• Coconut flour
• Almond flour

Beverages

• Almond milk
• Coconut kefir
• Coconut milk
• Herbal teas
• Raw vegetable juices like celery juice
• Sparkling water
• Spring water (or filtered)
• Wine, in moderation

Sweeteners (in moderation)

• Raw honey
• Dates made into paste

Supplements

• Digestive enzymes
• Fish oil or fermented cod liver oil
• L-Glutamine powder

Diet Plan

When starting the GAPS diet, it’s recommended to start with a GAPS intro diet, which is divided into six stages. Foods are then slowly re-introduced over a period of 3–6 weeks.

As you enter a new stage, be sure to introduce just one new food at a time to monitor your tolerance. If you find that your body reacts negatively to a certain food, you may want to hold off on adding that food back into your diet for a few more weeks.

By the end of the intro diet, meat, fish, vegetables, fermented foods and eggs should make up the majority of your meals.

Stage 1

• beef, boiled in water or simmered in broth
• bok choy, cooked
• broccoli, cooked, no stalks
• carrots, cooked
• cauliflower, cooked, no stalks
• chicken, boiled in water or simmered in broth
• collard greens, cooked
• eggplant, peeled, cooked
• fermented vegetable juice, 1 teaspoon with meals
• fish, boiled in water or simmered in broth
• garlic, cooked
• ginger root
• raw honey
• kale, cooked
• animal fat (chicken) or tallow
• lamb, boiled in water or simmered in broth
• onions, cooked
• poultry: duck, turkey, and quail boiled in water or simmered in broth
• pumpkin, cooked (fresh, not canned)
• sea salt
• summer squash, cooked
• spinach, cooked
• tea (chamomile, ginger or mint)
• turkey, boiled in water or simmered in broth
• turnips, cooked
• winter squash, cooked
• yogurt, homemade, fermented 24+ hours (start slow 1 tablespoon daily)
• zucchini, cooked

Stage 2

All foods from stage 1, and:

• raw egg yolks (pastured/organic)
• ghee (slowly introduce)
• coconut oil (introduce gradually because it is strongly anti-microbial)
• avocado

Stage 3

All foods from stage 2, and:

• nut butter (raw and sprouted)
• almond flour (1/4 cup maximum)
• coconut flour (1/4 cup maximum)
• fermented vegetables (sauerkraut)
• asparagus, cooked
• cabbage cooked
• celery, cooked
• fresh herbs, cooked

Stage 4

All foods from stage 3, and:

• carrot juice
• grilled and roasted meats
• herbs, dried
• extra virgin olive oil

Stage 5

All foods from stage 4, and:

• applesauce, homemade
• pear sauce, homemade
• cucumber, peeled
• mangoes
• dried herbs
• tomatoes
• vegetable juices

Stage 6

All foods from stage 5, and:

• apple, raw
• berries
• banana
• cherries
• coconut
• coconut milk
• dates
• kiwi
• peaches
• pears
• pineapple
• raspberries

Precautions

The GAPS diet may not be suitable for everyone. For example, those on a vegetarian or vegan diet may not be able to meet their nutrient needs as the GAPS diet food list is based heavily on animal products.

Additionally, the diet is not intended to replace traditional treatment for conditions like digestive disorders, autism or depression. Use the GAPS diet to improve your gut health but also follow the advice of a trusted healthcare practitioner if you suffer from any of these conditions.

During the first phases of the diet, be sure to introduce new foods slowly and add them back in one at a time to assess your tolerance. If foods are not well-tolerated, hold off on adding them back into your diet to prevent adverse side effects.

Finally, be sure to pair this diet with other key components of a healthy lifestyle like regular physical activity, a routine sleep schedule and minimal stress levels to help optimize your results.

Final Thoughts

• The GAPS diet plan is aimed at reducing inflammation, treating certain neurological conditions and healing the gut by improving the health of the digestive system.
• The diet plan removes grains, starchy vegetables and refined carbohydrates and replaces them with nutrient-dense foods that are easy to digest.
• The plan is divided into six phases; foods on the GAPS diet food list should be slowly introduced and assessed for tolerance.
• Although there is limited research on the effects of the GAPS diet specifically, improving gut health through the diet has been linked to a number of potential health benefits.
• Studies show that following a similar eating pattern could help reduce blood sugar, reduce the risk of depression, decrease symptoms of autism, enhance immune health and alleviate inflammation.

The post GAPS Diet Plan & Protocol for Solving Gut Issues + More appeared first on Dr. Axe.