Losing Weight Without Committing Diet Suicide! by Terry Clark - HTML preview

PLEASE NOTE: This is an HTML preview only and some elements such as links or page numbers may be incorrect.
Download the book in PDF, ePub, Kindle for a complete version.

Losing Weight without Commenting Diet Suicide!




"Fit In Those Favorite Jeans In No Time Flat - Healthy Forever"...



by Terry Clark




Table of Content


1. A General Guide to Dietary Supplements

2. A Guide to the Blood Type Diet

3. Acai Diet Explained

4. Adopting an Anti-Inflammatory Diet

5. All about Becoming a Vegetarian

6. All about High Protein Diets

7. Are all Diets Healthy?

8. Can Diabetics Diet to Lose Weight?

9. Controlling Hypertension through Diet

10. Devising the Best Detox Diet for You

11. Diet for Diabetics

12. Diet Suggestions for Acid Reflux

13. Features of a Good Weight Loss Diet Plan

14. Getting through the Diet Plan Maze

15. Gluten Free Diet Explained

16. Going on a Low-Sodium Diet 

17. High Protein Diet

18. How Diets can be Dangerous

19. How to Build Muscle through Diet

20. How to Eat Less and Still Feel Full

21. Identify Your Goals to Make a Diet Choice

22. Improve Your Mood with Diet

23. Is the Cookie Diet the Dream Diet?

24. Low Carb Diet

25. Major Dieting Mistakes to Avoid

26. Overview of the HCG Diet

27. Pros and Cons of the Raw Food Diet

28. New addition: Relief of Gout through Diet

29. The Alkaline Diet My Review

30. The Caveman Diet My Review

31. The Glycemic Index Diet Explained

32. The Grapefruit Diet and Its Effectiveness and Safety

33. The Mediterranean Diet

34. The Morning Banana Diet My Review

35. The Philosophy behind the Macrobiotic Diet

36. The Truth about Detox Diets

37. The Truth about the Lemonade Diet

38. Tips for Choosing the Right Weight Loss Diet

39. What Do You Want Your Diet to Accomplish?

40. What is the Paleo Diet?

41. What You Must Know about the Cabbage Soup Diet

42. Which Diet is Best for ADHD?

43. Which Diet is Best for Brain Health?

44. Which Diet is Best for Diverticulitis?

43. Which Diet is Best for Heart Health?

44. Which Diet is Best for Teenagers?

45. Which Diet is Best to Prevent Cancer?

46. Why Dieting May not be the Answer

47. Holiday Dieting Remedies

48. The Toughest Aspect of Dieting

49. How Aerobic Walking Improves Your Looks

50. Get Healthy - Lose Weight


Resources (recommendations)




A General Guide to Dietary Supplements


Many of the modern day diets involve the use of a dietary supplement. In some cases, it may be more than one. The supplements can be used for different purposes - for enhancing the effect of the diet, for speeding up the effect and for providing additional nutrients. It is worth looking at the effectiveness and safety of such products so that you can decide whether to use them or not.


Vitamin, mineral and nutrient supplements are typically used when the diet cannot provide sufficient amounts of nutrients to the person. They may also be used to enhance the effect of the diet and to improve the wellbeing of the person further. In general, these supplements are recommended to people whose diet is part of the treatment of a certain condition, to vegans and to those on very restrictive weight loss regimens.


The supplements providing vitamins, minerals and other nutrients to the body are generally safe. Still, it is crucial not to overdose them. Higher dosages may lead to serious health problems including allergies and liver damage. For this reason, it is essential to consult your doctor before using any king of supplement. The physician should be able to recommend the right product and the optimal dosage for you.


Weight loss supplements have been always been subject to controversy. Some people swear that supplements like green tea, hoodia and acai berry have helped them lose weight while others claim they are absolutely worthless. The reality is that there is little scientific evidence to support the theory that herbal, chemical and other substances promote weight loss. Still, this does not mean that they are ineffective and that you should not try them.


It is best to do some research to find out as much as possible about the ingredients in the respective product which you plan to use. You must confirm that they are perfectly safe. Keep in mind that most weight loss supplements are designed to aid weight loss. This means that they will enhance the effects of the diet, but they will not be able to replace it.


Protein supplements are typically used by those who go on a protein diet to build muscle mass and/or to lose weight. There is no solid scientific evidence to prove that these supplements are effective for building muscle mass and for slimming down. It is true that the amino acids in protein are the building blocks of cells and that protein brings fewer calories than carbohydrates. However, it is not clear whether the direct benefits described above can actually be achieved. Furthermore, higher amounts of protein may be dangerous for the kidneys and the liver.



A Guide to the Blood Type Diet


It is certain that not a single weight loss diet can work for each and every person. That is why individually tailored programs have come to existence. One of them is the blood type diet. The idea is that you need to choose the foods which you eat based on your blood type. It is certainly worth looking at this interesting program in greater detail.


There are 4 blood types - O, A, B and AB. Each type of blood digests food proteins called lectins differently. The purpose of the blood type diet is to focus on eating foods with lectins which are compatible with your blood type. In fact, the developer of this diet suggests that the foods are divided into three categories for each blood type and, mainly, beneficial, neutral and ones that must be avoided.


O stands for old when it comes to the blood type diet. This means that your metabolism works just like the metabolism of the people who were hunter gatherers. That is why you should eat lean protein and, namely, meat, poultry and fish plus vegetables and fruits. You should avoid whole grains and legumes. You need rigorous exercise if your blood type is O.


A is for agrarian. If your blood type is A, you should go for a vegetarian diet with whole grains and vegetables. You need mild exercise only.


B makes you a nomadic type for the purpose of the blood type diet. Low-fat meat and dairy are good foods for you. You should not eat wheat, corn and lentils. Moderate exercise is best for you.


AB is the modern blood type. One of its characteristics is the sensitive digestive tract. If your blood type is AB, you eat should dairy products, seafood and most types of vegetables. You need to avoid meat and poultry. Gentle exercises are recommended for you.


Is the blood type diet effective and safe? Even though this diet sounds very scientific, there are no scientific evidence that your blood type determines the foods which are good for you and the ones which are not. At the same time, all the recommendations made as part of the program are healthy and should give you the nutrients you need. Basically, it is safe. This type of diet may help you lose weight, improve your energy levels and lower your risk of certain serious diseases.


You can readily try the blood type diet, if you wish. However, there is no guarantee that it will work to lose weight.



Acai Diet Explained


The Acai Berry is a small purple colored fruit obtained from the trees of the Acai palm. It is harvested in the jungles of the Amazon, especially in Brazil. The fruit has traditionally been used by the people of Brazil for thousands of years and they have been adding it to drinks, smoothies and an ice-cream without making fuss about the fruit. However, Acai Berry has been the talk of the town ever since American celebrities started to make use of this fruit for weight loss.


With Hollywood stars going gaga over the efficacy of the fruit, it was only logical for people to become interested in this small fruit from the Amazon jungle. If something is being endorsed by Oprah Winfrey, one can imagine its mass appeal and the craze for it among people. The same happened with Acai Berry when Oprah praised the fruit as being effective for losing body fat.


The Acai Berry – the diet that isn’t


The Acai diet is no full diet plan like most other popular diets, but it is an attempt to reap the benefits of this amazing fruit by adding it to one’s daily diet. If you are on an Acai Berry diet, all it means is that you are following a certain diet plan but adding Acai Berry to your diet every day. Now there may be variations in consuming Acai Berry in terms of quantity and frequency, but this is basically what an Acai Berry diet is.


It is well known that the anti oxidant features of the Acai Berry are more powerful than those of any other food item. Other properties of the fruit include helping with digestion, improving cardiovascular health, increasing mental alertness, improving vision, and slowing down the aging process which makes it a big hit among men and women aged over 40. As far as losing weight and staying slim is concerned, the Acai Berry has been proven to be full of essential fatty acids and amino acids that increase metabolism and curb appetite making us stay away from snacks and junk foods.


Acai has many health benefits


Acai Berry is not a fruit that is easily available like other fruits and one has to search for it in health food stores and stores that supply health supplements to gyms and the public. The increasing popularity of this fruit has forced many popular chains to introduce smoothies containing Acai Berry. However, despite the amazing claims that are being made by companies selling Acai Berry products and advertisers showing images of celebrities having lost weight supposedly as a result of eating Acai Berry, there is no evidence to suggest that one can lose weight directly by consuming the Acai Berry fruit. But if doctors and health experts are hell bent on praising Acai Berry when they appear on popular TV shows, it is only natural and logical for people to go for the Acai Berry diet in large numbers.


For example, when a famous doctor appears on the Oprah Winfrey show praising Acai Berry for its ability to ward off ailments of the skin, eyes, and other organs of the body through its anti oxidants that remove free radicals from our bodies, it is hard for the viewers to stay away from this wonder food. But the most alluring part of all the praise of Acai Berry concerns its ability to slow down the aging process. For women past their youth, Acai Berry has emerged as a wonderful option not only to lose their fat to get back into shape but also to slow their aging and appear young and attractive for a long time.


The benefits of Acai Berry have been blown out of proportions and it has been projected as a wonder food capable of solving all weight related problems such as obesity. More important are its abilities to ward off various ailments and the unique ability to slow down aging. 


It thus becomes clear that Acai Berry diet is a marketing tool to lure more and more people obsessed with losing weight towards this fruit and the myriad of health supplements that are being marketed these days. It is up to you to decide whether to use such a supplement.



Adopting an Anti-Inflammatory Diet


You may not have heard of anti-inflammatory diets, but, in fact, most of the popular programs followed by millions of people are based on the anti-inflammatory principle. Find out more about this type of diet and the health benefits it provides. This will help you decide whether it is right for you or not.


The idea behind anti-inflammatory diet is simple. Its main purpose is to prevent inflammation in the body. As we know, inflammation is a health problem that requires adequate treatment. The conditions that end in "itis" involve inflammation of a certain part of the body. Colitis is inflammation of the stomach while encephalitis is inflammation of the brain. Some conditions of this type are much less serious and harmful than others, but if they are repeated over time the organs of the body and their tissues become weaker and the overall functioning of the systems in the body becomes distorted.


With an anti-inflammatory diet, you can stay healthy for longer and protect yourself from serious acute and chronic conditions. If you already have an inflammatory condition, the diet can help you keep it under control. It usually provides for pain relief as well as for improvement.


There are no specific plans when it comes to an anti-inflammatory diet. There are just some simple rules which you need to keep and most of them focus on the types of foods that you should include and exclude. You should eat plenty of vegetables and fruits. There are no restrictions when it comes to produce. Whole grains are also recommended. You need lean protein preferably from poultry.


The omega-3 fatty acids are known to have a powerful anti-inflammatory action and to promote cardiovascular and brain health. That is why it is important to include foods that contain them in your diet. The best sources of omega-3 fatty acids are fatty fish, nuts and seeds.


The typical anti-inflammatory diet should exclude fatty foods of all types and red meat and dairy products, in particular. It is best for you to reduce your consumption of foods rich in carbohydrates such as rice and pasta to the minimum. You should eliminate processed and refined foods from your diet.


It is essential to use healthy food preparation methods when you go on an anti-inflammatory diet. Nutrition experts and doctors recommend adding spices and herbs that are known to have an anti-inflammatory effect. These include ginger, turmeric and bay leaf, to name a few. 


Keep in mind that the anti-inflammatory diet is not an all-powerful tool, but it can help you a lot when it comes to staying healthy and keeping your optimal weight. 



All about Becoming a Vegetarian


Most people learn from experience that short-term weight loss diets have short-term results. That is why many choose to look for a diet that they can keep for the rest of their lives. Adopting a vegetarian diet is a popular choice these days. It is a big decision that may change your life for good, however. For this reason, you need to think things through carefully.


Strictly speaking, a vegetarian diet excludes all kinds of meats. You are not supposed to eat poultry either. In some cases, vegetarians decide not to eat fish as well, but this is generally a personal choice. Vegetarians can eat dairy products and eggs, but many choose not to.


The good thing about the vegetarian diet is that it is fairly liberal. The only hardcore rule is not to eat meat. You can have small amounts of fish and dairy. You can eat and use eggs for cooking as well.


It has been found that the vegetarian diet can lower the risk of high blood pressure, high cholesterol and the more serious conditions that these lead to such as heart attack, stroke and diabetes type 2. There is no solid evidence that this diet may lower the risk of cancer, but many studies have shown positive results. In general, it can be said that this type of diet is healthy. It should help you keep a normal weight for your age, gender and physique. You should get enough energy and feel fresh.


In some cases, vegetarians develop vitamin and mineral deficiencies, however. They may not get sufficient amounts of vitamins and minerals that come from meat and dairy products. The most common deficiencies are vitamin B12, vitamin D, calcium, iron, and zinc and protein deficiency. It is possible to get larger amounts of these nutrients through certain types of vegetarian foods so you need to make sure that these are abundantly present on your table.


It should be pointed out that excluding meat and possibly dairy and eggs from your diet may not be sufficient for attaining the health benefits described above. You should be careful about the amounts of sugar, white flour and other ingredients rich in carbohydrates that you use to prepare food. It is worth keeping a check on the processed and canned foods that you eat. It is essential to use healthy cooking methods as well. Avoid frying the ingredients and using unhealthy oils.


The transition from a typical diet to a vegetarian diet should be gradual for best results. At the same time, you have to be determined to complete the transition.



All about High Protein Diets


If you do some research, you will see that many of the most popular weight loss diets these days are based on the increased consumption of protein. Is this effective for shedding all those extra pounds? Is it safe for you in the short term and in the long term? Find the answers to all of these questions using this guide.


The high protein diets involve increased consumption of protein-rich foods and limiting the carbohydrates that you intake. The basic principle behind this formula is very simple. The body gets its energy mainly from carbohydrates and fats while proteins provide amino acids, which are the building blocks of the cells and tissues. When you consume limited amounts of carbohydrates, your body will automatically resort to its fat deposits for energy. It will switch to a mode in which it burns fats and you will lose weight.


The reason why most people go for high protein diets is that they are perhaps the least restrictive of all. You can consume all kinds of protein-rich foods including meat, fish, poultry, eggs and dairy products. You can eat as much of these as you want. Of course, it is best if they are prepared in a healthy way. Nuts and seeds are recommended too as they have good amounts of protein. You can eat some fruits and vegetables as well. Foods containing carbohydrates are forbidden. The main exclusions from the diet are white rice, potatoes, foods with refined sugar and foods made from white flour.


The high protein diets have been proven to be quite effective for weight loss. Most of them allow for the inclusion of foods containing carbohydrates at later stages of the program so you should be able to keep the results which you have achieved. It should be pointed out that the weight loss is not usually quick to come. You may need to stay on the diet for weeks in order to achieve the desired results. Additionally, most programs include exercise as well so that you can make the most out of the diet plan.


There are some concerns when it comes to the safety of high protein diets. In general, they may be able to help prevent diabetes as they eliminate the risk of insulin spikes. However, when you do not consume carbohydrates, your body is in a state of ketosis which is characterized by symptoms such as bad breath, headaches, nausea and dizziness. These can go away eventually, but doctors fear that the increased consumption of protein may increase the risk of heart disease and cancer.


You can decide for yourself whether a high protein diet will be right for you.



Are all Diets Healthy?


We know that diet means a combination of the different kinds of food items that we eat but the word has also come to mean a method to aid weight loss by putting a restriction on consuming certain kinds of foods. Millions of people in the country are on this or the other kind of diet mainly to shed fat or lose inches off their waist and thighs.


Dieting is not new and people have been using this way to control the intake of certain food items for ages. But the craze for reducing one’s weight to look more attractive and sexy has become a passion and this rage has given birth to dozens of different diets that claim to produce fast results. However, it is a fact that not all diets are suitable for all individuals. A more important question is whether all of these diets are healthy or not. This is being discussed in forums and dieticians and nutritionists are being asked regularly. Let us find out the truth.


We are all aware of the importance of the food we eat for our body. Various food items provide the vitamins and minerals required by the body to keep functioning. Food items also provide our bodies with energy and protein to grow and survive. When we start a diet, we are often depriving our body of essential nutrients. In the initial stages of dieting our body does not get the fuel it needs for survival which makes it draw energy from the stored fat but in the later stages, there can be a breakdown of the body’s own muscles causing lots of problems. 


Even the diet considered best may not be healthy for your body


With the passage of time, the desire to be in shape and to look attractive and young has become stronger than ever before. It is this desire that has given birth to new and innovative ways to lose weight fast. People use them to be able to wear one size smaller dresses. How a dieting method becomes most successful and ‘the best ever’ is something that is very intriguing indeed. But the fact of the matter is that today one can find dozens of different diets all promising to be the most effective and to produce visible results in the shortest possible time. 


One simple fact behind all dieting plans is that they make the metabolism of the body faster so that it burns more calories than it can consume. What many dieters fail to realize is that the body needs a minimum number of calories every day to keep performing in an optimal fashion. This minimum intake of calories for an adult man is around 2250 calories while it is 1940 calories for adult women. This difference of 300 calories between a man and a woman is due to differences in their metabolism and also because of the differences in their body makeup.


Diets force bodies to accept changes in calorific intake in a drastic fashion


The problem with nearly all the diets on the internet (and also those that are being sold through books offline) is that they force the body of an individual to accept drastic changes in the calorific intake and the types of foods that are allowed to be consumed. This may seem normal, but actually this induces headaches, nausea, and a feeling that something is wrong somewhere. Most people in their excitement of trying to reach their goal forget about the basic needs of their body.


In many cases while a person may be using the help of a diet to get back into shape thinking he is obese and needs to diet, the real culprit is his total lack of exercise. In other cases, only minor changes need to be made in the diet of a person to let him lose weight and get back into shape. In their desire to earn more, people have become so busy that they have forgotten that their bodies need a little bit of exercise. And when it comes to exercise one is not asked to run a marathon or do 100 sit-ups. Cycling to work and walking to take the kids to school are simple exercises that can keep a person in great shape.


While some diets are really effective and do not harm the body most of the fad diets are not healthy.



Can Diabetics Diet to Lose Weight?


Diabetes is a chronic disease that has no cure. Once a person is diagnosed with diabetes, he has to learn to live with it by keeping his blood sugar levels under control all the time. For the management of diabetes in an effective manner, it is ideal if obese or overweight diabetics stick to a diet plan that aims to reduce their weight by half to one pound every week, according to a recent study performed at University of Maryland. In addition, what diabetics need is some regular exercise.


A diabetic’s diet is mainly to control blood sugar levels


There is a misconception among people that as diabetes is a sugar control disease, a diet for a diabetic must be one without any sugar. This is not the case, and there is no specific sugar restriction for diabetics. The actual mission of a diet for a diabetic is to control glucose and also to control blood fats and lipids. But experts feel that in addition to controlling blood sugar levels, the diet of a patient should also focus on weight loss as it helps to reduce the chances of complications that are commonly seen in a disease like diabetes.


Thus it is clear that though weight loss may not be the primary objective for the diet of a diabetic, it is desirable to keep diabetes complications at bay. This is achievable by striking a delicate balance between the proteins, carbohydrates and the fats that a diabetic is allowed to get through each meal. Even a small amount of weight lost is significant in the case of diabetes patients as it saves them not just from complications of diabetes but also from heart disease.


There are many different diets that are recommended to diabetics and their variations mainly revolve around making changes in the intake of protein, fat, and carbohydrates. There are diets with high or low carbohydrate intake and with high protein intake. There are also diets with restrictions on calories. The different people have different body makeup so they respond differently to changes in the composition of their diet. The reaction to a diet for diabetics is also dependent on whether the weight of the patient is distributed evenly or concentrated around the abdomen.


Recent research is in favor of weigh loss in addition to control of blood sugar


Every diabetic has different dietary needs as his genetic makeup and responses to different food items are different. There was a time when diet plans for diabetics were all generic in nature but recent advances in science have made it possible to customize a diet as per the needs of a diabetes patient. The patient gets the calories and all the nutrients that are necessary to maintain a healthy lifestyle while at the same time ensuring that the blood sugar levels are kept low within the normal range. However, the latest trend is to aim for weight loss even if it is minimal to keep diabetes complications away. There can be no two opinions about the need for a diabetic diet plan that controls blood sugar levels and also works to reduce your weight if you happen to be a Type 2 diabetic and at the same time are overweight.


The latest research on diabetes has made some stunning revelations. A person with diabetes is seen to have significantly reduced blood sugar levels when he is made to lose weight. Even if the diet of a diabetic is made to reduce his weight by 5-10%, he is seen to have much lower blood sugar levels.


Let there be no doubt about the fact that diabetics need the same nutrition and almost the same nutrients that normal people need. The only requirement is to closely monitor the glucose levels in the blood. In some cases, there is a need to watch the overall calorie count while in other cases there may be a need to keep a tab on sodium, cholesterol, or the sugar in the food items.


In general, a diabetic can consume most items from the category comprising of grains, breads, and starches while he should consume fewer items from the category comprising of oils, fats and sweets. There is only partial restriction when it comes to the category comprising of fruits and vegetables. 



Controlling Hypertension through Diet


Researchers have found that some chemical compounds in food increase blood pressure while others lower it. At the same time, obese individuals are more likely to develop hypertension. That is why going on a special diet is recommended to those suffering from high blood pressure and to those who are at greater risk of this disease. The diet is fairly simple to follow and does not have any particularly strict rules.


Lower your sodium consumption to 2,300 milligrams per day and eventually to 1,500 milligrams per day. This is necessary since sodium has been found to increase the blood pressure of most people. It is important to keep a check on the amount of sodium you consume by reading food labels carefully and consulting special charts for the content of this mineral in different foods and dishes. It may be a good idea to reduce your sodium consumption gradually so that you get used to the new optimal amounts for you.


Fiber rich foods should be included in every diet for hypertension. This should help you keep your blood pressure at normal levels. Foods rich in fiber include whole grains, vegetables, fruits and legumes. You also need to consume foods that are high in potassium and magnesium. These minerals have been found to control blood pressure naturally. Potassium and magnesium are found in many vegetables and fruits. Some of the best choices include carrots, tomatoes, broccoli, dark leafy greens, green beans, kale, apples, apricots, bananas, grapefruit, grapes and dates, to name a few.


The legumes and nuts are also good sources of potassium and magnesium so they should definitely be included in your diet for high blood pressure. In addition, they have chemical compounds called phytochemicals which have been found to offer protection from cardiovascular disease and cancer. You can enjoy all kinds of legumes and nuts with some of the best options being kidney beans, peas, almonds, walnuts and Brazil nuts.


You should also include low-fat dairy products in your diet for high blood pressure. These contain calcium and vitamin D which are essential for heart health. You should get sufficient amounts of lean protein as well. The best sources include lean veal, poultry and fish. These also contain important vitamins such as vitamin B12. It is recommended to include fatty fish in particular in your diet as these are the best sources of omega-3 fatty acids, which are essential for heart health.


Cook foods in a healthy way and use healthy sources of fat such as olive oil as part of your diet for high blood pressure.



Devising the Best Detox Diet for You


Unfortunately, most detox diets involve fasting which can be dangerous. It is true that you will lose a considerable amount of weight, but you will regain it very quickly afterwards. The good news is that you can detoxify your body and become stronger and more energetic and lose weight in a healthy way. You do not have to go for a costly program which requires the use of a supplement. You can devise the program yourself following some basic principles.


Get the minimum number of calories that you need in order for your body to function normally during the day. Women should get at least around 1200 calories per day while men need between 1200 and 1600. You can readily use calorie charts to determine the necessary calculations.


Include only healthy unprocessed foods in your detox diet. You should eat plenty of vegetables. The ones with most potent detoxification properties are leafy greens, cabbage, broccoli and watercress. You should also include fruits that have such properties and ones that are highly beneficial for the body. Citrus fruits and lemons and grapefruits, in particular, are among the best choices. Berries and apples have many health benefits and only few calories. Seeds and raw nuts must be consumed as well. Sesame seeds and walnuts are highly recommended. You can eat small amounts of whole grains, lean meat and even low-fat dairy products preferably low-fat yogurt.


Do not eat processed foods, sugary foods and fried foods while you are on your detox diet. This should not be a problem as you have plenty of healthy foods to choose from. It is best to prepare your food yourself. You can use a variety of recipes which involve healthy cooking methods and the use of very small amounts of oil.


Drinking plenty of water is an important part of the detox diet. You can go for the traditional method and consume eight glasses of water per day. There are also tools which allow you to calculate the optimal daily amount of water for you given your weight. You can readily drink fruit juices instead of eating fruits. Do not drink alcohol, sweetened or carbonated drinks.


You can use green tea for detoxification. It is one of the most widely recommended natural herbs for detoxification. It can improve the functioning of the gastrointestinal tract and give you more energy. It may aid weight loss as well. It is best to drink tea prepared from leaves of the plant instead of taking any supplements.


You can stay on a healthy detox diet for as long as three weeks.



Diet for Diabetics


Most individuals diagnosed with diabetes assume that they will have to be on a strict diet for the rest of their lives. This is totally wrong. The truth is that there is not a single diet for diabetics with rules that must be kept without deviation. Your goals must be to keep the blood sugar levels under to control, to get enough nutrients and to prevent possible damage to vital organs such as the heart and the liver.


The first step is to identify the things which cause blood glucose to spike. These are carbohydrates, fats and generally, too many calories. This makes it easier to determine which foods to avoid.


Carbohydrates break down to glucose directly. This is the reason why they can cause major and frequent fluctuations in the blood sugar levels. It is important to restrict your consumption of foods that contain simple carbs such as sugary foods, white rice, potatoes and foods made from white flour. At the same time, you can get healthy complex carbohydrates from vegetables, fruits, legumes and whole grains. In general, you should use the help of an experienced nutritionist who will help you learn how to control your carbohydrate intake yourself.


The foods which are rich in saturated fats, trans fats and cholesterol should be excluded from your diet. Try to limit your consumption of red meat and red meat products, fast food, processed foods, junk food and margarines. High-fat dairy, egg yolks, organ meats and shellfish are rich in cholesterol so it is best to consume limited amounts of them. You can readily replace the high-fat dairy products with low-fat ones and eat eggs for breakfast less often.


It should not be difficult for you to keep your calories under control. If you avoid foods rich in simple carbs and fats, you will have half the job done. You can readily use calorie charts to control your daily calorie intake more effectively.


There are different foods which can help you keep your diabetes under control and prevent complications. Foods rich in fiber like vegetables, fruits, legumes and nuts should be included in your diet. Fiber may help prevent blood glucose spikes apart from improving the functioning of the gastrointestinal tract.


Fatty fish are also good for you. They are the best sources of omega-3 fatty acids which promote cardiovascular health. Salmon, herring and mackerel are excellent choices. In general, you can use different types of low-fat fish to give you the nutrients which you would normally get from poultry and meat, which contain more fat. Tuna and cod are excellent choices for the diet of diabetics.



Diet Suggestions for Acid Reflux


Unfortunately, acid reflux is a very common condition among adults. It usually goes away on its own in pregnant women and babies, but other sufferers need to take special measures. One of the main complementary treatments is an acid reflux diet. The regimen should be easy to keep as it is fairly simple. It is all about avoiding foods that trigger stomach acid to splash up the esophagus and to eat foods which improve digestion.


The foods which trigger acid reflux must be excluded from your diet. These foods fall into two main categories ones that make the lower esophageal sphincter loose and ones that slow digestion. Chocolate and mint belong to the first category. It is essential to eliminate these items and all other foods which contain them as ingredients from your diet. Fat-rich foods are the main causes of slow digestion. You are certainly familiar with these. It is best not to eat fatty meats, fatty cheese, fast food and dishes from exotic cuisines which are known to contain a lot of fat.


There is a third group of foods which may trigger acid reflux. These are highly acid and are thought to increase the amount of acid which the stomach produces. As a result, they may trigger acid reflux and make it worse. The main acidic foods which you should exclude from your diet are tomatoes, tomato juices and tomato sauces and citrus fruits and their juices.


Garlic, onion, alcohol and caffeine must be excluded from your diet as well. These have also been found to trigger acid reflux in different ways. It is a good idea to be careful with dairy products as well as they may cause digestion problems. It is best to consume just low-fat milk or preferably low-fat yogurt which contains probiotics that are known to improve digestion.


Include plenty of fiber-rich foods in your diet for acid reflux. These are known to improve digestion. Generally, they are beneficial for the functioning of the entire gastrointestinal tract. The best sources of fiber are the vegetables, fruits and whole grains.


Cook meals in a healthy way. This is very important for acid reflux sufferers. It is best not to fry any of the ingredients. Use other methods for preparation such as baking, boiling, stewing and simmering. Try not to make the foods too spicy as this may cause digestion problems. Add herbs and spices that are known to improve digestion. Good examples include ginger and turmeric.


Eat smaller meals as part of your diet for acid reflux.



Features of a Good Weight Loss Diet Plan


Usually, the devil is in the details. This is absolutely true for weight loss diets. The program may meet all the general criteria for effectiveness and safety, but it may still lack essential components that will actually help you get rid of those extra pounds and slim down. Take a look at some of the major features that every program should have.