Diets

We all know an apple a day keeps the doctor away. What if I told you it also can help you lose weight?

Don’t believe me?

Here’s how.

It’s called the 5-Day Apple Diet. This low caloric nutritional program is simple, balanced and easy to follow. It not only helps you lose weight (up to 9 lbs.), it cleanses your body and boosts your metabolism (1, 2).

What Is the 5-Day Apple Diet Plan?

The 5-Day Apple Diet is a balanced weight loss program. You’ll consume 1,000 to 2,000 calories each day. The first day you’ll eat only apples. Over the next four days, more foods will be added, including vegetables and whole grain bread (See What You’ll Eat on the 5-Day Apple Diet).

Before You Start

It’s natural to get excited, even a little nervous when you’re starting a new diet. Maybe you’ve been looking in the mirror, imagining how you’ll look when you shed those extra pounds.

That’s all well and good but before you go all in, you want to know what to expect.

The first two weeks may be difficult. Your body won’t be consuming as many calories so you may feel weak. So drink plenty of water throughout the day. Don’t wait until you’re thirsty. You don’t want to get dehydrated.

What You’ll Eat on the 5-Day Apple Diet

Drink at least 2 liters of water a day. The other foods on the diet plan should be low-fat (low-fat cheese, lean meat).

Day 1: Breakfast, Lunch and Dinner – Apples (up to 7).

Day 2: Breakfast: apples. Lunch: an apple, green salad seasoned with lemon and two slices of low-fat cheese. Dinner: apples.

Day 3: Breakfast: an apple, one slice of whole grain bread and a slice of low-fat turkey bacon. Lunch: an apple, green salad, two carrots and a quarter of an onion. Dinner: apples.

Day 4: Breakfast: an apple, one slice of whole grain bread and a slice of low-fat bacon. Lunch: an apple; a salad of boiled vegetables (no potatoes) and 200 grams of tuna with lemon. Dinner: an apple and a bowl of whole grain cereal and non-fat milk.

Day 5: Breakfast: an apple, boiled egg and a slice of whole grain bread. Lunch: an apple, raw vegetable salad and 200 grams of roast beef or skinless chicken. Dinner: apples.

Pros and Cons of the 5-Day Apple Diet

There are pros and cons to every diet. In this case, the 5-Day Apple Diet can help you lose weight quickly but there may be side effects. It’s important to know the pluses and minuses before committing.

Pros

• Apples are rich in iron, Vitamin C and A, potassium and other nutrients.
• They boost your immunity.
• Apples contain soluble fiber, which lowers your cholesterol.
• They can help prevent heart diseases, metabolic syndrome and
• Apples are rich in pectin, which serves as an active fat blocker.
• They contain cellulose, which helps detoxify your body, stimulate your digestive tract and relieve constipation.
• Apples contain polyphenols, which slows down wrinkles and produces beautiful young-looking skin.
• Eating apples promote weight loss.
• Eating apples have a purifying effect. They also serve as a high-power diuretic working as a detoxing agent in the body.

Cons

• This diet is not recommended if you’re suffering from gastritis, stomach ulcers, hyperacidity or biliary dyskinesia
• It’s extremely restrictive in terms of
• It may cause headaches, weakness, dizziness and
• Too many apples can cause gastric hyperacidity.
• You may experience mood swings.

Frequently Asked Questions about the 5-Day Apple Diet Plan

Can I exercise while on the apple diet?

Yes, if you focus on low-intensity exercises. Remember, your calorie intake and energy levels will be reduced. Pushing yourself too hard can do more harm than good.

How much weight can I lose?

This is one of the most frequently asked questions. The amount of weight loss depends on the individual. There are many factors to consider.

For example, someone who has a high percentage of body fat will lose more weight than someone with low body fat. If you follow the 5-Day Apple Diet Plan, you can expect to lose between 5 and 11 pounds.

Does the apple diet work for weight loss?

Yes, mainly because of the calorie restriction. When your daily food consumption is low, you’ll typically have a calorie deficit. As a result, you’ll lose weight.

Do Apples Have Fiber?

Yes, Apples are a high source of dietary fiber. In a medium-sized apple have 4.4 grams fiber and 100 grams apple have 2.4 grams fiber.

After the Diet

Once you’ve completed the 5-Day Apple Diet Plan, it’s important that you maintain healthy eating habits and adopt a balanced diet.

Set up a maintenance program that includes planning your meals for the day and blocking off time to exercise.

Note: Consult your physician or healthcare provider before starting the 5-Day Apple Diet if you have an underlying illness or if, at any time, you experience any side effects.

Drop a spoonful of ghee to the blender, pour in your hot coffee and add a few drops of oil. Press the button, watch the ingredients whir around, and then pour the frothy drink into your cup. This is the start of your day on the Bulletproof Diet. This revolutionary diet promises to help you slim down, improve your focus and live your best life.

Following the Bulletproof Diet involves changing your eating habits drastically, but the results can be impressive. The diet claims that it’s based on solid scientific research and many individuals report that they’ve achieved dramatic weight loss.

But, is the Bulletproof Diet really all that it claims to be? What does it involve? Is this diet, as its name suggests, the perfect solution for weight loss? Read on to get an overview of what the diet involves, the research that supports it and potential problems involved with the diet.

What Is the Bulletproof Diet?

Dave Asprey, the creator of the Bulletproof Diet, once weighed nearly 300 pounds. A successful Silicon Valley investor, he reached a tipping point when he realized that without good health, none of his personal success would get him very far.

So, Asprey set out on a new adventure to biohack his body, lose weight and feel better. He published the story of his 15-year search for a weight loss solution in his book, The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life. On his search for the ideal diet, Asprey traveled around the globe, discovering yak butter tea in Tibet and picking up other key aspects of his diet along the way.

Essentially, the diet that Asprey developed is based on a cyclical keto diet that’s also anti-inflammatory. With the Bulletproof Diet, you’ll eat plenty of vegetables, fats and proteins, but limit your carbohydrate intake. Although there’s no calorie counting, judging by the hundreds of happy dieters, you can still lose weight while following the diet.

The Bulletproof Diet Plan

What is the Bulletproof Diet plan in detail?

Essentially, the Bulletproof Diet plan encourages dieters to follow a ketogenic style diet for 5-6 days. The keto diet means that you get the majority of your calories from fats and proteins. This leads your body to achieve a state of ketosis, in which your body uses ketones from fat instead of glucose as the main source of energy. When your body is in ketosis, you’re likely to eliminate hunger pangs associated with spiking and falling glucose levels. (1)

After the keto days, the Bulletproof Diet includes 2 days in which you can consume more carbs, up to 300 grams. Among the approved carbs are white rice, sweet potato, carrot, and squash. These days that allow carbs help mitigate some of the side effects of a ketogenic diet such as constipation and kidney stones.

Also integral to the diet is Bulletproof Coffee. This fat-intensive drink helps dieters eliminate cravings, improve focus and lower calorie intake, according to the founder of the diet. Bulletproof 360, the company, sells all of the necessary supplements and ingredients to make the coffee. In addition, the company, owned by Asprey, also sells a range of products and specially prepared foods that individuals on the diet can purchase.

What to Eat on the Bulletproof Diet Plan

On the Bulletproof Diet, you can’t simply follow a keto style diet and call it a day. There are basic guidelines to follow with relation to your vegetable, starch, protein and fat intakes. Here is a general idea:

• Vegetables: 6-11 servings
• Oil and Fats (Nuts, legumes and dairy): 5-9 servings
• Protein: 4-6 servings
• Carbohydrates and Fruits: 1 serving

In addition to following a generally keto style diet, it also seeks to avoid inflammatory foods. For this reason, the diet lists a spectrum of foods that range from toxic (undesirable) to Bulletproof (desirable). Some of the foods you’ll find in each category include:

Toxic	Bulletproof
Canned vegetables, margarine, soy, cheese, beans, wheat, corn, raisins, jams, canned fruit, yeast, commercial salad dressings, artificial sweeteners	Cauliflower, cooked broccoli, cilantro, cucumber, avocado, grass-fed ghee, avocado oil, chocolate and cocoa butter, coconuts, olives, grass-fed beef and lamb, eggs, yams, carrots, cranberries, blackberries, strawberries, apple cider vinegar, sea salt, ginger, stevia

The above list is not exhaustive whatsoever. There are many other foods listed in the Bulletproof diet guidelines which indicate how toxic or Bulletproof any particular food may be.

The diet also goes into detail about the best cooking methods which are listed from Bulletproof to toxic. Among the preferred cooking methods are eating raw foods or only lightly cooked meals. Alternatively, you can steam foods just to “al dente” or bake items in the oven at 350 F or below. As you might imagine, among the toxic cooking methods, you’ll find deep frying and microwaving.

What About Supplements?

Bulletproof 360 promotes a wide range of different health supplements that offer many different benefits. From increasing your mental and physical energy to lowering inflammation and offering key nutrients, there are a wide number of supplements available. The company claims that the supplements fit in well with the diet and can help you biohack your body so that you can perform your best.

Sample Menu

So, what does a day on the Bulletproof Diet look like? Here’s a sample menu so that you can know what to expect while following this diet:

• Breakfast: Bulletproof coffee prepared with grass-fed ghee and MCT oil (such as coconut oil)
• Snack: a handful of almonds and cashews
• Lunch: Vegetable tray of cauliflower, celery and cucumber to dip in avocado prepared with cilantro, lemon and salt, and hard-boiled eggs.
• Dinner: Steak with steamed carrots served with rosemary butter

What happens if you crave something sweet? You can try making an avocado smoothie with stevia, ice and a splash of milk.

Download bulletproof diet roadmap.

Does It Work?

Is this diet worth the effort you’d have to put in? That’s a question that each individual has to answer for themselves. Unfortunately, there aren’t any studies that address the diet’s claims specifically. However, there is research that investigates the possible benefits of following similar diets, such as a ketogenic diet.

One study shows that obese patients on a 24-week ketogenic diet not only lost a significant amount of weight, but the diet also appeared to improve other health indicators. Bad cholesterol levels were reduced, triglycerides also went down and fasting blood sugar also went down.

In the study, patients were allowed up to 30 g of carbohydrates, which falls into line with the Bulletproof diet which allows a small serving of carbs daily. 30 grams would allow you 1 medium apple or 100 grams of cooked white rice.

Another review of literature comes to the same conclusion regarding ketogenic diets: they work! The authors also note that the diet can help dieters control their appetite, making the diet easier to follow. In addition, the article suggests that dieters seek out foods that mimic carbohydrates so that they have an easier time sticking to the diet.

After all, if you’re used to eating lots of bread and sweet treats and you suddenly stop, you may find it difficult to eliminate cravings. This is where Bulletproof’s recipe books and products can also assist. The company sells protein bars featuring sweet flavors that mimic your favorite baked goods, giving you that sweet, gooey treat you need to kick a craving. The recipe books can also help you cook foods that taste good, increasing your compliance with the diet.

One important distinction to make is that the above diets generally prescribed calories or amounts of food for dieters to eat while on the ketogenic diet. However, the Bulletproof diet doesn’t restrict calories, so you’re on your own to sort out portion control. When seeking to lose weight, calories can play a big role, depending on the individual.

The research in favor of ketogenic style diets is also backed by the testimonials of Bulletproof customers. Many of those who have purchased the book and products and supplements offer rave reviews and claim that the products have changed their lives.

In addition to weight loss, customers also report greater mental clarity and an improved ability to control their appetites.

Not So Bulletproof? Potential Problems

The Bulletproof diet is not perfect and there are plenty of critics. The main complaints about the diet are:

• Product Plugging: Many customers correctly note that Asprey plugs his products throughout his books, making it seem as though they’re necessary to succeed with the diet. For example, to drink real Bulletproof coffee, you must purchase Asprey’s coffee, which is reportedly tested for certain toxins or molds that cause a negative reaction according to the diet’s creator. In addition, you must purchase grass-fed ghee and Brain Octane Oil, also products available through the Bulletproof website. These products are also quite pricey.

Critics say that the Bulletproof diet exhibits a red flag by encouraging dieters to purchase their products to increase your success.

• Unhealthy Behaviors: Obsessing over the foods you eat and eating food largely from only a few food groups (in this case, fats and proteins) can result in a problematic relationship with food. Dieters could even wind up binge-eating or adopting anorexic behaviors. The restrictive nature of the diet causes these sorts of unhealthy relationships with food, or, some dieticians say, can cause the diet to fail. People aren’t able to stick to the plan and head back to yoyo dieting.
• Cherry-picked Research: While critics acknowledge the success of ketogenic and low-carb diets, many point out Asprey’s use of studies as problematic. Why? For example, the Bulletproof diet lists olive oil in the same category of fats as bacon fat, favoring coconut oil instead. The research he sites demonizing olive oil is specific to diabetics and he ignores the conclusions of many other studies that all agree olive oil is good for you. (2)

Other concerns include his distaste for brown rice, preferring white rice while citing a study that involved only five people. While Asprey says brown rice will mess with your gut health, he ignores the benefits it offers including more proteins, vitamins, minerals and fiber than simple white rice. (3)

The Final Word

There’s no diet that’s perfect, no matter how amazing a diet claims to be. While the Bulletproof Diet offers many positives, potential dieters should keep a critical eye out when deciding how to approach the diet.

Overall, the Bulletproof Diet seems to offer a solution that may work to help some people lose weight, but it’s not an ideal long term solution. Most people are unable to continue a diet that eliminates nearly all carbohydrates. So, ultimately, people would need to modify their diet to a more moderate approach.

The Bulletproof Diet is based on the idea of a ketogenic diet and offers some practical solutions to help you follow this lifestyle. There’s also some evidence that suggests this sort of diet does genuinely help people lose weight. However, most nutritionists don’t recommend a ketogenic diet as a lifestyle change you should make for the long term.

Instead, nutritionists say the most successful dieters make modest changes to their lifestyles, including diet and exercise, which incorporate all food groups, including carbohydrates. Focusing on whole grains, vegetables, fruit, lean meats and healthy fats, is best for your health, experts say.

Should you try the Bulletproof Diet? If you’re desperate to lose weight then, sure, you could give it a try. But, you may want to meet with a nutritionist or dietician to discuss how to transition to a more moderate diet, as this sort of diet may not be best in the long term.

The Hilton Head Diet is a program that can help to improve the metabolism of an individual, thus burn more calories efficiently.

Definition and Origins of Hilton Head Diet

Peter M. Miller is the man behind the Hilton Head metabolism diet. He believes that improving the metabolism is the key to lose weight. This can be possible by eating at least 5 small meals per day and at the same time perform the exercise.

The creator of Hilton Head metabolism diet is Peter M. Miller, Ph.D. He graduated bachelor’s degree in psychology from the University of Maryland in 1964.

He continued his education in master’s degree and doctoral degree at the University of South Carolina.

Presently, Miller is one of the professors in the College of Graduate Studies and the Department of Psychiatry and Behavioral Sciences at the Medical University of South Carolina (1).

In 1979, he founded an institution for lifestyle modification and weight loss retreat and spa. The institution is called as the Hilton Head Institute located in Hilton Head Island, South Carolina. People who want to learn new wellness and health skills as well as lose weight are accepted in this institution.


His experiences gained in the institute have geared him to create a diet plan known as the Hilton Head metabolism diet. It was published as a book in 1983 and in 1996, an updated version was published and now known as The New Hilton Head Metabolism Diet.

How Does Hilton Head Diet Help in Weight Loss?

The main concept of Hilton Head diet plan is to alter the body chemistry of an individual to boost the metabolic rate. The metabolic activity plays the significant role for all the processes that support life including digestion, temperature regulation, production of new cells and proteins as well as other substances, and breaking down of products usable by the body.

If the metabolic rate of an individual is high, it’s easier to lose weight. Thus, the Hilton Head Metabolism diet plan is designed to elevate the metabolic rates and eventually increase the calorie usage by burning fat and eventually losing weight.

What is the Diet Plan of Hilton Head Diet?

This diet plan is divided into two stages such as the six weeks of weight reduction and two weeks of weight maintenance. After completing the two initial stages, the dieter is required to repeat both stages until they have achieved the weight they desired. Dieters can start to lose at least 10% of the body weight and gradually increase as they progress with the diet plan.

This diet program involves heavy diet restrictions and balanced meal plan. During the weight reduction stage, the dieter is required to consume about 1000 calories each day. But, they can increase the caloric intake by 200 to 250 more calories than the intake during the week. On the weight maintenance stage, the dieter can consume calories according to his or her personal needs.

Just like any other diet plan, the Hilton Head metabolism diet program recommends taking a walk for at least 20 minutes a day. Strength training exercises should be performed three times a week. Taking calcium supplement and multivitamin is also recommended while taking this diet.

Hilton Head Diet Menus Week 1 Low Cal Phase

Low cal breakfast for every day of this week:

• Cereal: (3/4 cup) – Choose cereals that are low in sugar content, such as Special K, 40% Bran, Shredded Wheat, Wheaties, Raisin Bran, oatmeal, or Puffed wheat.
• Milk: (1/2 cup) Low-fat (2%) or skim milk only.
• Fruit (1/2 piece) – Choice of orange, banana, pear, apple, grapefruit, or peach.
• Coffee or tea – Sugar substitute and/or dash of low-fat or skim milk may be added if desired.

Monday:

LUNCH:  Fruit Plate

• ½ cup Strawberries
• ¼ cup Honeydew melon – Substitute fruit in season….
• ¼ cup Cantaloupe
• ¼ cup low-fat cottage cheese
• Lettuce (a few leaves under the fruit)

DINNER:

• 5 oz Baked Chicken Breasts
• 1 Med. Baked Potato no butter
• ½ cup Vegetable: choice of green beans, broccoli, asparagus
• ½ cup Strawberries
• 1 Tbl Vanilla yogurt over fruit

EVENING SNACK: Metabo-meal

• Cinnamon toast = 2 slices of thin-sliced wheat bread sprinkled lightly with cinnamon or mixture of cinnamon and artificial sweetener and toasted under the broiler.

Tuesday:

LUNCH:

• 1 whole egg, any style, If fried, use vegetable cooking spray
• 1 slice whole wheat bread toasted
• ½ Grapefruit

DINNER:

• 6 oz Baked or broiled fish – any type no butter
• ½ cup brown or white rice
• ½ Cup choice of two – broccoli, carrots, green beans, cauliflower, asparagus, spinach
• ½ cup Orange slices with dash of vanilla yogurt if desired

EVENING SNACK: Metabo-Meal

• Small tossed salad with 2 tlb diet dressing
• ½ Apple

Wednesday:

LUNCH:

• 3 oz Tuna fish water-packed
• ¼ Small head lettuce
• ½ Tomato
• 10 slices Cucumber
• 2 Tb Diet salad dressing

DINNER:

• 6 oz Broiled, lean hamburger
• ½ cup cooked Egg Noodles
• ½ Cup Vegetable: choice of green beans, broccoli, asparagus

EVENING SNACK: Metabo-Meal

• ½ Cup Cereal – choice of Shredded wheat or 40% Bran
• ½ Cup low-fat or skim Milk
• ½ Banana

Thursday:

LUNCH:

• Large Bowl Tossed salad – lettuce, tomato, cucumber, radish mix; 2 tb diet dressing
• Roll (1 small hard or Kaiser roll) 1 tb diet butter

DINNER:

• 5 oz Baked Chicken
• ½ cup or 2 to 3 small New potatoes
• ½ Cup: Vegetable: Choice of spinach, green beans, broccoli
• Fruit: Choice of 1/8 Cup cantaloupe or ½ cup strawberries/blueberries

EVENING SNACK: Metabo-Meal:

• ¼ cup low-fat cottage cheese
• ½ Apple

Friday:

LUNCH:

• The whole tomato stuffed with 2/3 chicken salad – see Hilton Head recipe

DINNER:

• 6 to 8 oz Broiled fish or shrimp of any type
• 1 medium ear Corn on the cob
• Small tossed salad – with 2 Tb diet dressing
• 1 whole Peach sliced and topped with 1 oz plain or vanilla yogurt

EVENING SNACK: Metabo-Meal

• Raw vegetable plate (mixture of 6 each of raw carrot sticks, celery, radishes, and cauliflower with diet dip, if desired. See recipe for dip.

Saturday:

LUNCH: Fruit Salad

• ¼ Cup Cottage Cheese – low fat
• Lettuce ¼ Head
• ½ Cup Orange
• ½ Cup Apple
• ¾ Cup Grapes

DINNER:

• 4 to 5 oz Broiled stake – any type – all visible fat removed
• 1 med Baked potato with 2 tbl diet margarine
• ½ Cup Vegetable: choice of Zucchini, Broccoli, Asparagus

Evening Snack: Metabo-Meal

• 1 whole Banana , lightly sprinkle with cinnamon-artificial sweetener mixture and toasted under broiler.

Sunday:

Lunch: Omelet

• Egg whites (whites of 3 eggs)
• ¼ Cup Cottage Cheese low-fat
• 1/8 of a Small Onion
• ¼ Cup Green Pepper – Chopped
• ¼ Cup Mushrooms – Chopped

Note: Fry egg whites lightly in frying or omelet pan, suing vegetable cooking spray. As egg whites set, add cottage cheese and all other ingredients and fold over omelet to cover filling.

DINNER: Spaghetti

• ½ Cup cooked noodles
• 4 oz Meatless Sauce (commercially prepared sauce, or use recipe in Chapter 20)
• Parmesan cheese (sprinkled lightly over spaghetti)
• Tosses salad (small bowl of lettuce, tomato, cucumber, radish mix, with 2 Tbl diet dressing).
• 1 Small Roll or bread (hard Kaiser roll or 2 medium slices of Italian or French bread with no butter or garlic)

Evening Snack: Metabo-Meal Fruit Plate

• ½ Apple
• ½ Banana
• 1 Tlb Raisins

Note: Slice and mix fruit together.

What are the Benefits of Hilton Head Diet?

The main benefit of Hilton Head diet is to help people to lose weight and at the same time stay active and fit. It’s essential to maintain an ideal weight to avoid obesity and reduce the risks of developing hypertension, type 2 diabetes, and cardiovascular diseases.

When following this diet, it should be at a moderate pace to prevent compromising your health and to ensure that you won’t gain back weight after the diet. There are different recipes in which dieters can select food items of their choice.

The customized diet plan is easier to follow and stick to than other diet plans. The good thing about this diet plan is that the dieter can enjoy the food he or she wants to eat without worrying about the calorie intake. It does not restrict the dieters to stick to a single recipe, but rather allows them to switch to other food items after another.

However, if you take extra calories during weekends make sure to do extra work to compensate the calorie intake. The weekend treat motivates the dieter to be diligent in following the Hilton Head metabolism diet.

Precautions

Although the Hilton Head diet plan allows the dieter to choose the food items that he or she wants, it is also restrictive. In fact, getting enough essential nutrients can be challenging. Likewise, taking calcium supplements and multivitamin may be harmful than beneficial. That’s why it’s important to consult first your doctor before taking supplements.

Keep in mind that the nutrients and calorie requirements differ from one person to another depending on age, sex, weight, health profile, and daily physical activities.

Pregnant or breastfeeding women should consult medical advice prior of starting this diet plan. This is to ensure that the diet won’t compromise the health of the baby and the mother.

Risks

The creator of the Hilton Head Metabolism diet plan claims that it is safe and effective. But, as mentioned above what works for you may not work for others.

This diet plan seems to be restrictive in such a way that not all dieters can follow it easily. If it is your first time to try this diet plan, make sure to consult first your healthcare provider to ensure your safety.

Consider all the precautions discussed above to avoid the potential risks involved in this diet plan.

Research and General Acceptance

The effect of metabolism in regulating weight varies from one person to another. If the metabolic rate of an individual is higher, most likely that person has the capability of burning more fat. That’s why even if that person takes in more calories, the possibility of gaining weight is lesser as compared to those who have lower metabolic rate.

Nevertheless, the relationship between obesity and metabolism is not yet clear. Different studies show varying results that are not the same. It may be because of the underlying cause that affects obesity.

A food pyramid guide was recommended by the United States Department of Agriculture. It was specified in the food guide the suggested servings of each food group to maintain good health.

In choosing a diet plan, it’s important to pick the one that follows the guidelines indicated in the food pyramid guide and provides lesser amount of calories. The ideal calorie intake of an individual depends on age, sex, weight, and the level of physical activity.

Conclusion

The Hilton Head Metabolism diet plan requires a dieter to limit the calorie intake. This enables the body to use the fat reserves as energy. The calorie restrictions can be difficult to follow, but if you’re determined to lose weight, it’s worth the try.

A low glycemic diet is recommended by doctors to people experiencing diabetes or high cholesterol. This is the best way to reduce intake of high glycemic foods such as sweetened drinks, desserts, rolls, or sugary cereals.

It’s important to choose unprocessed foods having low glycemic content like lean proteins, healthy fats, and plenty of veggies. These won’t only make you more energized, but also reduces your cravings for carbs and other processed grains. Thus, making you healthier.

What is Low Glycemic Diet?

Low glycemic index is beneficial in many ways. But, before going further, it makes sense understanding what is a glycemic index. It is a tool that determines how the food you eat affects the blood sugar levels. Glycemic index measures the carbohydrate content of the food compared to the pure glucose of other foods.

A pure glucose easily breaks and is either stored in the muscles as glycogen or sent to the muscles that can be used as energy or stored in fat cells. All foods that contain glucose, sucrose, or fructose are classified as low GI, moderate GI, and high GI (1). The glycemic index of each classification are as follows:

• Low GI – below 50
• Medium GI – 50 to 70
• High GI – 70 to 100

The molecules in the food you eat are broken down and impacts not only the blood glucose levels but also the insulin release. Carbs having low glycemic index cause gradual increase in blood sugar. However, carbs having high glycemic score cause high insulin release and quick glucose absorption.

The glycemic index score is different from glycemic load score. Many fruits and vegetables that have high glycemic index score have low glycemic load score.

Low Glycemic Diet Plan

The low glycemic diet is suitable for people with diabetes. It’s because the recommended foods in this diet are high in fiber and less processed, thus healthier.

• Start low during breakfast

Traditionally, breakfast is used to be comprised of foods that are carbohydrate-based. To control and maintain a healthy blood sugar level, you should start your day taking low GI foods such as whole grain breads, bran flakes cereal, whole fresh fruit, and old-fashioned oats.

You should also add protein foods like peanut butter, eggs and cheese. For a breakfast that has low GI scores, you can consider two slices of whole grain bread with peanut butter, yogurt and an orange.

• Pack your lunch with protein

Chicken, turkey, eggs, and tuna are rich in protein but zero GI score that’s why it’s important to include a portion of these foods during lunchtime. Other options include tofu, cheese, and lentils.

• Reduce starches during dinner

The recommended GI meal plan for dinner would be brown rice or quinoa and sweet potato. You can add grilled fish, roasted carrots and salad with cheese and pear for dessert.

Low Glycemic Diet Food list

Knowing the foods included in the low glycemic diet is the key to obtain the health benefits of this diet plan.

• Non-starchy vegetables

Most vegetables have low glycemic index score with glycemic load values ranging from 1-7. Examples of non-starchy vegetables are leafy greens, lettuce, broccoli, green beans, onion, spinach, peppers, artichokes, and green beans.

• Nuts and seeds

Nuts and seeds contains about 1-17 glycemic load per serving. These include flaxseeds, Chia seeds, almonds, pumpkin seeds, and walnuts.

• Legumes and beans

Each serving (1/2 cup) of legumes and beans contains about 2 to 13 glycemic load. Consuming half cup of legumes or beans can help with digestion.

• 100% whole grains

Whole grains like brown rice, steel-cut oats, granola, sprouted grain breads, whole wheat pasta, and muesli are included in the low glycemic food list. These foods have low glycemic load that range between 10-17.

• Fermented dairy and yogurt

Fermented dairy products like yogurt has low glycemic load scores that range between 1 to 5. Yogurt is low in carbs and low glycemic index. Always choose raw and organic dairy products as well as unsweetened and plain yogurt.

• Fresh fruits

It is best to consume fresh fruits than fruit juices. Eating 1-3 servings every day of fresh fruit is ideal for low glycemic diet. The GL score of fresh fruits is about 4 to 14 and these include cherries, berries, apples, stone fruits, and citrus fruits.

• Quality protein

Animal protein contains little to zero carbs, thus has low GL or GI scores. Recommended animal protein are salmon, grass-fed lamb or beef, cage-free eggs, Pasteur-raised poultry, raw dairy products, and free-range eggs.

• Healthy fats

All pure oils/fats have zero GL and GI scores because there’s no carb content. Good sources of healthy fats include extra virgin olive oil, MCT oil, and virgin coconut oil. Other good sources of healthy fats though they have slight amount of carbs are flax, hemp, chia, almonds, and avocado.

The main objective of consuming a low glycemic diet is to eat foods that easily break down. Thus, prevents negative impacts in blood sugar levels and give more sustained energy.

Here are some key principles to remember to reduce the glycemic load.

• Consume carbs that require no processing

Refined foods are easier and quicker to digest, thus converted into glucose. That’s why if you want to try low glycemic diet, the best thing to do is to look for foods that don’t require heavy processing.

• Get more fiber

Low glycemic diet recommends eating foods that are rich in fiber. It’s because fiber works as a protective barrier that helps to stabilize the blood sugar, protects rapid absorption of starch and sugar molecules.

Foods that have high fiber content are green leafy vegetables, artichokes, cruciferous vegetables, avocado, sweet potatoes, flax and chia seeds.

• Root veggies offer more starch

Eating root veggies gives you the chance to obtain more fiber, antioxidants and carbohydrates. With this, you can include winter squash, turnips, beets, and sweet potatoes in your diet plan.

Final Verdict about Low Glycemic Diet

As mentioned earlier, the low glycemic index diet is designed to help diabetic people to manage the blood sugar level. However, not all foods that are considered low GI are healthy.

If you want to obtain the benefits of low glycemic diet you should consume foods that are rich in fiber, good sources of proteins and healthy fats. Intake of white refined grains and flour should be avoided.

Omni diet plan is one of the many diet programs claiming to help people to achieve positive results in losing weight.

This program isn’t very strict and easy to follow. As long as you employ the required regimen, you can expect better results.

What is Omni Diet

Tana Amen is the creator of the Omni Diet plan. She’s a fitness expert and a nurse. This diet plan employs a holistic approach to lose weight. The diet should be 70% plant-based and 30% protein. The foods must be organic, but there are several restrictions.

The main concept of this all-natural diet plan is to encourage dieters to eat plant-based foods in order to obtain more vitamins and minerals.

The Omni diet plan includes a lean protein that will make you fortified and feel full. Likewise, as it curbs craving for carbs, you can also expect to stabilize your blood sugar level.

 How Does Omni Diet Work?

As Omni diet promotes plant-based foods, dieters should ensure ideal balance of seeds, nuts, lean meat, fish, fruits and vegetables. Those foods can improve your performance, promotes optimal health and maximum weight loss.

This diet program involves four phases that will help you to learn a healthy lifestyle.

Day 6 on the Omni diet and I’m down 11.2 lbs. 10 more pounds to my goal weight and 27 days until we leave for Italy I think I’m gonna make it. Yay…” ~ Theresa Driggers Bush

Phase 1

The creator of this diet plan advocates making several changes at once instead of shifting things slowly. She also claims that it’s the best way to keep away from unhealthy foods like refined carbs and sugar.

This phase lasts for a couple of weeks and changes can be noticed right away such as:

• Losing up to 15 pounds
• Curbs carb and sugar cravings
• Reduced pain and swelling
• Improved digestion
• Better focus and energy
• Clearer skin

According to the creator of this diet plan, the dieter should plan their snacks and meals to implement the ratio easily. It may be difficult at first, but at the end of this stage, you’ll feel better and stronger.

Phase 2

As you start the second phase, you need to re=evaluate your eating habits and start workouts. The calorie goals are the same as the first phase. It is required to keep a food journal to avoid old habits from coming back to your routine.

The main objective of phase 2 is to enhance your efforts more than the changes made during phase 1.

Phase 3

During this phase, the restrictiveness of Omni diet is reduced. Ninety percent of your time should adhere with the 70-30 ratio, but you’re allowed to do your own thing for the remaining 10% of your time. In this phase, you need to follow the rules including:

• Add small amounts of legumes and grains to your existing eating habits.
• Reduce alcohol intake to two drinks a week. You should also avoid liquor or beer that contains gluten and sugary drinks as well.
• During the 10% time off, you can enjoy only three bites of the foods you usually eat.
• If you will attend social gatherings, you must plan ahead to enjoy treats.
• Avoid eating foods that can cause health issues like poor digestion.

Phase 4

This is the final stage of the Omni diet and it is also the maintenance phase. It is similar to phase 3, but it should be done for a lifetime. You are required to continue the plant-protein ratio, stick to good choices of foods and limit alcohol intake.

However, there are limitations that you need to follow during this phase such as:

• Follow the general food guidelines.
• Limit to 2 glasses of cocktails or wine per week. Avoid frilly drinks that contain a lot of sugar. You should also avoid beer and vodka as they contain gluten.

Sample Meal Plans of Omni Diet

Starting a diet plan can be easier as long as you know how to mix and match your meals according to the Omni diet guidelines.

Breakfast

As you start the Omni diet, you’re required to eat breakfast an hour after waking up. Taking a healthy breakfast can improve mental clarity so that you can make better decisions throughout the day. Likewise, it also increases focus and makes you feel full longer.

Try these simple breakfast ideas to start your morning right.

• Feel Good Eggs Ranchero – This breakfast meal includes eggs, greens, beans and spices.
• Gluten-free Blueberry French Toast – If you want a sweet-tasting breakfast, you can try this decadent French toast that follows the food guidelines of the diet.
• Mango Passion Smoothie – This is a healthy drink to start your day. It’s a great choice as you can benefit the nutrients from fresh fruits and vegetables as well as flax.

Lunch

Eating your lunch is very essential not only to prevent too much hunger but also to stabilize your blood sugar.  This will keep you away from craving for unhealthy food choices. The creator of Omni diet has some delicious lunch ideas to choose from.

• Asian Fusion Chicken Salad – This is a perfect combination of protein-rich chicken and lots of flavorings and healthy oil.
• Sassy Mint Salad – If you want a flavourful yet healthy dish, Sassy Mint salad is the best choice. It is a refreshing meal that includes different vegetables and herbs.
• Crowd-Pleasing Cioppino – This meal for your lunch is a combination of seafood, vegetables and spices.

Dinner

As much as you want to enjoy your dinner with your family, you shouldn’t forget to stick to the food guidelines of Omni diet plan. However, the dinner meal ideas listed below are approved by the creator of this diet plan.

• Bison Meatloaf – Enjoy the classic taste of this dish without compromising your health.
• Sizzling Chicken Kebobs – This is an ideal choice for your dinner. It’s very easy to prepare at the same time follow the 70-30 ratio of Omni diet plan.

Snacks

Smart snacks are essential for a healthy diet. That’s why you should choose snacks that promote good health and weight. You can choose sweet snacks but make sure that it contains natural sweetness.

What Can You Eat on the Omni Diet?

In this phase, you’ll be encouraged to throw out all unnecessary foods at home and replace them with healthy foods suitable for 70-30 ratio diet plan including the following:

• Organic, fresh vegetables except for potatoes
• A small number of fruits, but mostly berries
• Raw seeds and nuts
• Lean meat, poultry and fish
• Organic eggs
• Oils from almond, coconut, macadamia nut, olive and grape seed
• Small amounts of lentils and dried beans
• Fresh and dried spices and herbs

The DOs and DON’Ts of the Omni Diet

DO’s

• Aside from the foods recommended by the creator of Omni Diet plan, Amen also suggested taking supplements such as a multivitamin, Vitamin D, magnesium, probiotics and fish oil.
• You are also encouraged to do exercise as it is an integral part of the Omni Diet. You can start with walking to a workout at least 30 minutes per day.

DON’T’s

Following the Omni Diet requires more effort because it involves limitations. This plan will surely make a big change in your eating habit.

• It is not recommended to use packaged meals or foods.
• Foods that you should avoid while following the Omni diet include dairy products, gluten-rich foods, simple carbohydrates and sugar, soy, corn and artificial sweeteners.
• Alcohol intake is not permitted in the first and second phase of Omni Diet. After completing the second phase you can drink the wine of cocktails but limited to two glasses per day.
• Beverages that contain gluten like gluten are not recommended.

Health Benefits Claimed in The Omni Diet

Omni diet can help those people high blood pressure, heart disease and diabetes. However, if your cholesterol level is high, you should consult first your doctor prior to using coconut oil as it has a higher content of saturated fat.

The good thing is that this diet is low in cholesterol because the main source of calories is plant-based foods. As it limits the intake of sugar and starchy foods, it follows that this diet plan is perfect for diabetic people.

It also claims to boost immunity, slow down rapid aging and reduce inflammation and swelling. This plan is effective to help people drop weight as long as you follow the strict food guidelines.

To ensure getting the health benefits that the Omni diet plan has to offer, you must integrate exercise while following the diet plan.

In spite of the health benefits and other advantages that it has to offer, Omni diet plan should not be used as a replacement for treatment to any medical conditions. You must consult first your doctor prior to following the plan to ensure your safety.

Final word

Omni Diet can help on your weight loss effort as long as you’re committed to it.  Although it may take time getting used about the diet, it will make you slimmer and healthier.