Tag: Low carbohydrate diets

The Egg Diet

The Egg Diet

The egg contains several important vitamins and minerals, among which vitamin B-12, vitamin D, vitamin A, and vitamin B-6, along with minerals like Iron, Calcium, and Magnesium.

One boiled egg can account for a whopping 10% from your daily recommended consumption of both vitamin D and vitamin B-12, 5% of vitamin A and vitamin B-6, and 3 and 2% of iron and calcium respectively.

So when you are answering the question of “are boiled eggs healthy” consider the benefits of boiled eggs by simply looking at their nutritional value.Egg Diet
The boiled egg diet doesn’t require herculean effort. It is budget friendly, easy to follow, and unlike other popular diets, won’t make you starve.

Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, you’ll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals (1).

Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a food’s digestibility and availability of its protein. When a food has a similar amino acid profile to our own bodies, it has a higher biological value. Such proteins are also called “complete proteins” or “high quality protein.” Most animal and soy products are known as complete proteins. When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from an egg is getting digested into your body

What Is A Keto Egg Fast?
Most people credit Jimmy Moore of Livin La Vida Low Carb for coming up with the original egg diet plan. He lost 27 pounds after eating primarily eggs for a month.

Jimmy’s plan used the following 10 egg fast rules:

Must eat eggs as the primary source of fat and protein.
1 tablespoon of butter (or other fat source) used per egg consumed.
Must eat an egg within 30 minutes after waking.
The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
Must follow the schedule even if not hungry (Eat 1 egg when that happens).
Cheese will be permitted up to one ounce per egg.
A minimum of a half-dozen eggs must be consumed daily.
Use local pastured eggs loaded with healthy omega-3 fats and Vitamin D in your egg fast recipes.
Egg consumption will cease three hours before bedtime.
Diet soda will be allowed up to 3 cans daily with a goal of 1 or lessEgg

Eggs Are Filling and Help You Lose Weight
Eggs score high on a scale called the satiety index, which means that eggs are particularly good at making you feel full and eat fewer overall calories (5).

Also, they only contain trace amounts of carbohydrates, which means they will not raise your blood glucose levels.

In a study in 30 overweight or obese women that ate either a bagel or eggs for breakfast, the egg group ended up eating less during lunch, the rest of the day and for the next 36 hours (11Trusted Source).

In another study, overweight adults were calorie-restricted and given either two eggs (340 calories) or bagels for breakfast (12Trusted Source).

After eight weeks, the egg-eating group experienced the following:

61% greater reduction in BMI
65% more weight loss
34% greater reduction in waist circumference
16% greater reduction in body fat
This difference was significant even though both breakfasts contained the same number of calories..

Low Carb Salad Dressing for Low Carbohydrate Diets

Low Carb Salad Dressing for Low Carbohydrate Diets

Low Carb Salad Dressing for Low Carbohydrate Diets

There were a number of low carb salad dressings on the market a few months ago but they are becoming more and more scarce. Even the ones that say they are reduced sugar or low calorie are usually too high in carbs for a true low carbohydrate diet.
There are several products readily available on the market today that do qualify as reduced carb salad dressings. The Good Seasons and the Hannaford dressings are good examples. Both of these products require you to mix olive oil and vinegar with the contents of a dressing packet and the Good Seasons product even gives you a nice carafe bottle to mix them in.
There are other options as well. Most mustards have little or no carbs and most mayonnaise products are zero carb. There are a number of reduced carbohydrate ketchups on the market and many relish products including sweet relishes have no sugar added and are reduced carbohydrate products. Tabasco and many other hot sauces have zero carbs and there are some powdered spice mixes that are also low or no carb products.
We make a creamy thousand island dressing using mayonnaise, no sugar added sweet relish and reduced carb ketchup.Low Carb
The ketchup has one carb per tablespoon and the sweet relish has one carb per tablespoon so the net result of the mix of these three is a truly low carb dressing. Of course we don’t stop there. We often add spice mix products to our main ingredients to “kick-it-up” a little. We make a Cajun kind of Thousand Island dressing and it is absolutely delicious.
The salad itself consists of Iceberg Lettuce, some celery, sliced cucumbers mixed with a little baby spinach. I mix a handful of the colorful bag salads from the grocery store in just to give it a little color and varying texture. The main ingredient in my salad is the Iceberg Lettuce.
My relatives laugh at my use of Iceberg lettuce and are quick to inform me that Ice Berg Lettuce has very little nutritional value. I smile and agree with them because that is exactly why I love the stuff. It fills you up and has no usable food value. What a wonderful diet product.
My only caution with all salad items is that you be sure to wash them thoroughly. We use a few drops of a food disinfectant product in the rinse water but a teaspoon or two of white vinegar would work just as well. Just be sure to rinse and dry off the excess water from the items before adding them to your salad.
Some of the other things we add to our salad are hardboiled egg slices, sliced of California avocados and sometimes a little tuna or canned chicken. Be sure to only use the California avocados, the dark green bumpy ones, and not the Florida avocados, which are lighter in color and smooth skinned. The California avocados are lower in carb and go better in a green salad.
Salads are the mainstay of a reduced carbohydrate diet and with a little experimentation you can mix your own excellent salad dressings from readily available grocery products. Some days my main meal is just a large salad with different meats like chicken tuna or even ham. It satisfies my hunger and helps me reach my goal of weight loss using a low carb diet.

The South Beach Diet and Heart Disease Prevention

The South Beach Diet and Heart Disease Prevention

The South Beach Diet and Heart Disease Prevention

Heart disease is the leading cause of death for both men and women in America. According to the Center for Disease Control, each year just under eight hundred thousand Americans have their first heart attack, and another half a million individuals who have already had one or more heart attacks have another heart attack. In 2010, heart disease cost the United States over three hundred billion dollars, including health care services, medications and lost work productivity. However, the good news about heart disease is that it’s largely preventable. With a healthy diet and regular physical activity, you can dramatically reduce (and even eliminate) your risk of heart disease.

south beach diet
pasja1000 / Pixabay

An often overlooked fact about the South Beach Diet is that, not only is it an incredibly effective way to lose weight and slim down, it was originally designed to help the patients of cardiologist Arthur Agatston reduce their risk of heart disease. In the 1980s, a low-fat diet that reduced cholesterol was the suggested method of taking high risk heart disease patients and reducing their risk of heart disease. However, Dr. Agatston realized that most of his patients had a hard time sticking to a low-fat diet. So Dr. Agatston did some research, and realized that because most of his patients had experienced high sugar levels from eating a standard American diet, a low-fat diet caused them to drop to low blood sugar levels that made them feel hungry and caused them to eat more sugars to curb the hunger.
Sound like any experiences you’ve had with other diets?

We bet it does!
Dr. Agatston’s solution was to develop the South Beach Diet, which included enough carbohydrates and fats that a user never felt hungry. The trick was to teach the dieter how to eat the good kinds of carbohydrates and fats so that he or she didn’t continue to gain weight. The South Beach Diet Phase One removes the bad carbohydrates and fats from the diet, and then in the South Beach Diet Phase Two the good carbohydrates and fats are reintroduced to the diet. Once you’ve mastered the South Beach Diet, you’ll not only see yourself losing weight, you’ll see your cholesterol shifting in a positive direction. This is because you’re no longer eating the types of food that lead to high cholesterol and, subsequently, heart disease. You will have learned how to satisfy your food cravings with fats and carbohydrates that don’t actively contribute to the risk of heart disease.
The South Beach Diet is also a life-long diet. Phase Three of the diet doesn’t have the dieter following a set diet, but instead simply gives a set of guidelines about healthy eating that the dieter has learned throughout the first two phases so that he or she can eat healthily moving forward. So you’re not just “fad dieting” to lose weight and not ultimately make yourself healthier. You’re making a healthy, whole-life change. The South Beach Diet, in combination with a moderate exercise program, can significantly reduce your risk of heart disease in the future. And that’s an important thing for your and your family’s happiness!

A Weight Loss Diet That Fits Like a Glove

A Weight Loss Diet That Fits Like a Glove

When you’re trying to lose weight, it can be extremely difficult to choose among the various weight-loss diets. Should you go low-fat or low-carb? Count calories or control portions? Choosing the best diet means doing some research. Some of the factors that affect your choice of a diet include the amount of weight you need to lose, your overall health status, your exercise tolerance and some personal characteristics. Don’t start a diet without consulting your doctor, as undiagnosed health problems can have an impact on your success. For successful weight loss, you need to exercise; exercise builds muscle mass and revs up your metabolism. Consider your personality and food preferences. Someone who hates math and details will probably struggle with counting calories, while a person who really enjoys wine with dinner will have difficulty sticking to a diet that doesn’t allow alcohol.

Low carbohydrate diets
DanaTentis / Pixabay

Going Low-Carb
Most low-carb diets allow you to eat meat, butter, cheese, eggs and vegetables. Grains, potatoes and starchy vegetables are either eliminated entirely or severely restricted, although other vegetables are allowed. The idea is to get your body into fat-burning mode as quickly as possible. When carbohydrates are limited, the body burns body fat for energy. The research on low-carb diets indicates that they are slightly more effective than other diets for weight loss – especially for women – and there are no negative health effects for at least the first year. These diets haven’t been studied long enough to determine the long-term health effects.
Pasta and Wine
If you enjoy pasta and wine, a Mediterranean diet may be the best choice. This diet has demonstrated positive health benefits and is one of the most heart-healthy diets around. Olive oil and a glass or two of red wine, lean meats and plenty of seafood, chicken and lots of fresh fruits and vegetables make the Mediterranean diet satisfying and full of variety. Portion control is important with the Mediterranean diet – you can’t eat large helpings of pasta or regularly enjoy Fettuccine Alfredo and still expect to lose weight.

Doing the MathIf you choose to count calories or manage your weight loss through portion control, any healthy and well-balanced diet is a good choice. For calorie counting the first step is to determine what your healthy weight should be. First, you need to ensure you eat enough to maintain your basic body functions; additional calories will vary according to your height, weight, age and activity level. There is a formula called the Harris Benedict equation that can help you calculate your daily calorie intake. To lose 2 pounds a week – a safe rate of loss – subtract 7,000 calories from your weekly caloric intake. For portion control, obtain a chart that shows what portion sizes should be. In today’s “supersized” world, much of the problem of obesity is simply becoming accustomed to eating large – and thus high-calorie – portions of foods.

Mediterranean diet
ponce_photography / Pixabay

When most people think of the term “Olympian” they think about the modern-day Olympic athletes. When you look at these men and women you see a dedication to perfection that culminates in a powerful physique and a strength of mind and character that everyday men and women just don’t have. But the term itself is actually handed down from the ancient root word Olympus, which was the home of the gods. The modern day Olympics are a hand-me-down from those ancient times when the myths suggest that the gods themselves walked among men and blessed them with health, beauty, strength and wisdom…along with some secrets to health through eating quality food.
Regardless if you are a religious type there is one common thread amongst all the ancient belief structures, and that is the simple fact that in the beginning of time men and women lived for hundreds or thousands of years. And even in ancient Greek mythology where the Olympics originated, heroes existed who had the strength of a hundred men or the speed of a hundred horses. The phrase “body of a Greek god/goddess” is one of that has been traded down since those days, and it is common historical knowledge that the ancient Olympians were no different than their modern-day counterparts in that they survived on a daily routine of excessive exercise along with high quality foods that stimulated weight loss, fat loss and health and wellness through their entire bodies.
The truth, as they say, is in the pudding. Consisting of numerous whole foods such as extra virgin olive oil, wine, fish, unpastuerized dairy products along with fruits and vegetables, the diet itself hasn’t changed much in the past few thousand years since it first originated in the Mediterranean region. And if it was good enough for the gods and heroes of the Ancient times when the Olympics first began, it’s good enough for modern man as well.
The strength of the Mediterranean diet plan doesn’t lie in any one ingredient, however. Most modern people are only familiar with the diet as it relates to olive oil or the “Greek salad” ‘with its feta cheese. But what modern scientists are continuing to uncover as our technology allows us to have a better understanding of the dynamics of the diet is what the ancient gods and heroes already knew: the diet is packed with god-like qualities that keep a human being in perfect health when they incorporate the diet into their routine along with a regular fitness regimen.
One of the most well-known aspects of The Mediterranean Diet is the fact that it is one of the most cardiovascular-friendly diet plans known to man, but there is much more to the diet than simply its cardiovascular power. Healthy fat loss and weight loss are the two secondary benefits given the fact that you are eating lean meats like fish and chicken and your primary fat is coming from olive oil rather than a saturated source. And because the diet has zero additives, preservatives or chemicals of any kind, you are putting nothing but raw, pure food into your system. This has magical side effects, such as a drastically reduced risk of diabetes, reduced risk of Alzheimer’s and other cognitive diseases, plus increased energy levels and beyond.
If you are someone who is looking to move out of the overweight and obesity statistics and into the ranks of Olympians who have total health and wellness, there is really only one choice: eat right and establish a regular exercise routine. What most doctors won’t tell you is that you don’t need expensive prescription drugs or supplements to get there. Instead, all you need is a combination of 100% free medicine that is found in nature: whole foods that are part of The Mediterranean Diet. If it was good enough for the gods of old, it’s good enough for the modern Olympian counterpart.

 

 

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