Thinking of trying a Plant-Based diet meal plan, but not sure where to start? This beginners guide walks you through everything you need to know to lose weight and achieve your healthy eating goals.

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Forget orange, plant-based diets are the new black!

Recently I stumbled on to a few articles about the many health benefits offered by the whole food plant-based diet, and I could not drag myself away.

Nutritionists, bloggers, and gurus all appear to be on the same page when it comes to this healthy eating weight loss plan: Plant-based diets are trending, and all signs point to great health.

If youve been thinking of starting a plant-based diet, but youre not sure where to begin, grab a cup of coffee, a glass of pinot, or your favorite smoothie, and get ready to find out everything you need to know about getting started!

This beginners guide covers all the bases.

Today youll find out why everyone and their mom is talking about the plant-based diet.

Well review the benefits, how to meal plan to save some cash, what to eat and buy at the grocery store, what foods to avoid like the plague, what foods to get in your belly right now, and, finally, 30 plant-based diet recipes for breakfast, lunch, and dinner.

Whole food, plant-based diets are heart healthy, environment-friendly, type-2 diabetes-fighting lifestyle eating plans that celebrate food and nourish your body. On a plant-based diet, youll focus on eating whole or non-processed foods and plants like vegetables, fruits, whole grains, legumes, seeds, and nuts.

Psst:Its not the same as vegan. I could go on & on about this, but I dont want to confuse you, because it is VERY CONFUSING!

Youll see & hear people refer to the plant-based diet as vegan a lot. But they arent the same.

Vegans dont eat any animal products: no meat, no dairy, no eggs, no honey-because it originated from a conscious being. Sounds healthy until you think about what a vegan can eat.

Technically, a vegan can eat Oreos & French Fries all day since they did not come from or use any animal product.

Now, this isnt the case on a plant-based diet.

A plant-based diet is similar to vegan in that they both avoid animal products, but a plant-based diet takes it a step further and excludes all processed foods and fast foods-even the ones that are technically considered vegan.

So no Oreos & Fries for you.

Why is any of this important? You need to know about the differences in these diets because when you are searching for cookbooks or recipes, this 411 will put you ahead of the game. And, you need to know what you can & cannot eat! (More on that later)

Plant-based diets that are full of whole grains, legumes, and seeds support gut health by increasing the healthy bacteria in our GI tract.

Both The American Diabetes Association and The American Academy of Dietetics recommend the plant-based diet for patients with diabetes.

Heart disease is the #1 cause of death in women (& men) in the United States. Plant-based diets reduce your risk of heart disease by lowering blood pressure, improving cholesterol, and helping with weight loss.

Recent research shows us plant-based diets may help with slowing the progression of some cancers due to the antioxidant content of whole plant foods like fruits and vegetables.

With no calories or macros to count or portions to measure, many find plant-based diets easier to manage compared to other weight loss programs.

Another contributing factor to weight loss on a plant-based diet is the fiber-rich fruits and vegetables which keep you feeling full and less hungry causing you to eat less.

Last but not least, the elimination of processed foods and sugar also help lead to a lower number on the scale.

Ask any nutrition expert what the number 1 tip is to lose weight, and he or she will tell you to meal plan! Meal planning is the best way to stick to every diet no matter what type it is! Here are a few of the many benefits of meal planning on a plant-based diet.

Save Time & Money: Having a plan will eliminate last minute drive through dinners and meals and the dreaded Whats for dinner conversation! Those last minute runs to the store are costing you more than you think! Planning means choosing plant-based recipes with fruits & veggies that are in season & less expensive.

Helps You Make Good Choices: Keeping the fridge & pantry stocked with healthy fruits and veggies will eliminate those midnight madness snacks. You know, when you raid your kids Halloween candy stash or opt to drive through Taco Bell because, hey, were busy people!

Makes Grocery Shopping Easy: When youve got a recipe line-up, you can whip in and out of the store like a boss because youve got a plan! You make ONE trip to the store for everything. No more last minute trips!

Unless you want to get burned out or meal prep is your passion. In that case, go for it! Otherwise, set a timer for two hours & when it dings you are DONE! Thats enough time to prep veggies, legumes, cook grains, and pick out recipes if needed. Enjoy your weekend! Dont do too much at once. Youll be amazed at what you can accomplish in two focused hours!

Cook up a big batch of whole grains like brown rice, quinoa, or barley to go with your weekly meals on Saturday or Sunday.

Soak & cook chickpeas and beans on your preferred meal prep day. Then portion them out for salads, buddha bowls, and chilis. This process will not take up your entire day, but it will save you tons of time later in the week!

Set aside 45 minutes or so and select your recipes for the week. Save them on your phone by taking a screenshot or save them on a Pinterest board or go old-school and print them out! Just keep them someplace safe! This guide gives you 30 days of recipes for breakfast, lunch, and dinner, so you have time to develop a system that works for you going forward!

Shop the sales in the Sunday newspaper. (Yes, this is still a thing!) Select your weekly recipes according to what you can buy for less!

Check to see what grocery stores in your area double coupons. You can save a TON this way & no; you dont have to be an extreme coupon to do it!

Save big online shopping by using apps like Ebates & ibotta. (These are my favorite shopping apps because they allow me to earn cash back rebates at stores like Target, Wal-Mart, CVS, Sams, & Whole Foods.)

Check out Thrive Market!

They are on a mission to make the best healthy foods & products affordable & accessible to everyone Their prices are up to 50% off everyday. Seriously, you need to get in on this online shopping action if you havent already.

Find recipes you can double or you know will allow for leftovers you can eat for lunch. You know, Monday nights chili turns into Tuesdays Taco type of thing! Ive included several multi-purpose plant-based recipes below in case youre interested. See chili, soups, and [vegan] burgers.

Start with simple recipes and build your way up. Its easy to get overwhelmed with a gorgeous Pinterest 15-step recipe and wear yourself out. Start with easy recipes!

Ok. So, you need a little more to go on than just no processed foods and eat healthy grains & go shop at Thrive before you make your list to stock your pantry for the first time, right?

Heres a fantastic plant-based starter list of the most nutrient dense vegetables, fruits, grains, legumes, nuts, and seeds.

Remember-you dont have to buy all of these!

To keep costs down, buy fruits and veggies that are in season and buy in bulk when you can! Ready to do this? Thought so:)

Refined Grains: White Rice, White Pasta, White BreadProcessed Food: Candy, Cake, Pastries, ChipsFast FoodMeatFishPorkPoultrySeafoodDairyEggs

Wondering where on earth youll get your protein? (FYI: The recommended amount is 46 grams per day:)

The key is selecting the right plant-based foods so you can make sure you get the proper amount. Here are a few of the best sources of plant-based protein.

A couple of these may be new to you (Natto???), so I included a very brief description to the side:)

Ready to find out if the whole food, plant-based lifestyle is right for you? Here are some of the most delicious, protein-filled plant-based recipes for beginners for breakfast, lunch, and dinner!

We covered a lot of ground today, so lets take a moment to recap the highlights.

A Plant-Based Diet Meal Plan offers tons of health benefits from reducing your risk of heart disease to diabetes management to gut health and weight reduction.

Focus on crowding-out the foods you need to avoid on a plant-based diet with healthy, whole foods.

Meal planning and preparing your meals in advance will make transitioning and sticking to a plant-based diet easier to sustain long term.

Buying vegetables and fruits when they are in-season and shopping sales online, in local newspapers, store fliers, and at Thrive Market will allow you to eat a healthy, plant-based diet on any budget.

Remember, small steps towards healthy eating habits add up to big rewards in the long run!

Do you have enough information to decide if a plant-based diet is right for you?

Or are you still on the fence?

Either way, please let me know by leaving a comment below!

If you enjoyed this post, Id be very grateful if youd help it spread by emailing it to a friend, or sharing it on Pinterest, Twitter or Facebook.

Integrative Nutrition Health Coach

Heather Burnett is that mom who wont do her kids homework, that friend you call at midnight, and that wife who doesnt feel guilty when her husband cooks. Shes a health coach who knows how it feels to lose 100 pounds, which inspires her 100% B.S. free approach to wellness. When shes not helping women become badasses, Heather enjoys reading and adding to her massive collection of yoga pants.

Read more from the original source:
Plant Based Diet Meal Plan For Beginners: 90 Plant Based ...

Your Parents Probably Tried These Old-School Diet Tips

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It might be fun to try on your moms old jeans or brush off your dads old record player, but were begging you leave their rusty old diet tricks in the past. Youll suffer more than just a cold kick of nostalgia if you try to live by any of these old-school food rules.

Back before people knew anything about healthy fats, antioxidants, or protein, people were really just stumbling blindly through unsubstantiated diet advice and weight loss tips. Though many of the diet regimens on this list were endorsed by doctors and experts, few (if any) were supported by science or evidence.

But that didnt stop people from attempting these wacky fads and trends. Have you ever heard of the sexy pineapple diet? What about the diet where you can eat as much sugar as you want? (That one actually doesnt sound half bad...)

From the cabbage soup diet to strict detox cleanses, people tried anything and everything they could to shed weight as quickly as possible. Here are some of the most popular (though often misguided) weight loss tips from your parents dieting days.

The Drinking Mans Diet

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Liquid lunch, anyone? The 1964 pamphlet The Drinking Mans Diet touted a weight-loss method that involved drinking as much alcohol as you want and almost zero carbs otherwise. The booklet advertised the diet as the best way to lose weight with a minimum of willpower, which sounds accurate so long as you dont drunkenly decide to eat an entire plate of nachos at the bar. The regimen was also recommended for teetotalers, which is confusing. But contrary to the modern opinion, the Drinking Mans Diet characterized alcohol calories as good calories, while all other calories from food were bad. If youve ever tried drinking on an empty stomach, you know why this diet is a bad idea.

The Israeli Army Diet

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This odd but surprisingly popular 1970s-era diet has nothing at all to do with the Israeli Army though it does require some soldiering through. The Israeli Army Diet is an eight-day trudge during which youre only allowed one type of food per day. On days one and two, you eat only apples. Three and four you eat cheese, after which you eat two days of chicken and two days of salad. All those foods are fine and good, but wouldnt you rather eat a nutritious meal that includes all of them? This apple chicken salad should do the trick.

Trick Your Man Into Losing Weight

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Here at last is the book which shows how, using stealth, subterfuge, trick and treat, you can painlessly save the man you love from unsightly and unhealthy pounds, advertised the description of a popular 1980s diet book, How to Take 20 Pounds Off Your Man. Apparently, the sly tactics detailed in this book were subtle enough to melt pounds off your hubby without him even noticing. The cover claims you can really surprise him with a svelte new body his! What man wouldnt love that?

Eat Like Elizabeth Taylor

Read more here:
Your Parents Probably Tried These Old-School Diet Tips Gallery

The keto diet is gaining in popularity, but it's also "a dietitian's nightmare," Lisa Eberly said. We chatted with the registered dietitian to get her expert opinion on the trendy diet we've been hearing so much about. Spoiler alert: she's not into it.

A keto short for ketogenic diet is a low-carb diet, in which the body produces ketones in the liver to use as energy in lieu of carbohydrates (more on that later). Like other low-carb, high-fat (LCHF) diets, keto draws people in with its promised weight-loss results. Blogs, Pinterest, and Instagram have been lighting up with "keto recipes" and meal plans, but that doesn't mean it's actually good for you.

"When you eat something high in carbs, your body will produce glucose and insulin," Lisa explained. Glucose and insulin, at proper levels, are used for energy they're also essential for a healthy, balanced body. But it's all about balance too many carbohydrates can be detrimental. "Your body's production of glucose and insulin can become abnormal, leading to health problems, poor food cravings, and weight gain." But, she said, "that does not mean that the answer is to eliminate [or significantly reduce] them."

Lisa put it pretty simply: a ketogenic diet mimics starvation. The starvation effect causes the body to go into a metabolic state called "ketosis."

In our normal state, human bodies are sugar-driven: we eat carbohydrates, carbs are broken down into glucose, and glucose usually becomes energy, or it's stored as glycogen in liver and muscle tissue.

When you deprive your body of essential carbohydrate intake (Lisa noted that this is anything under 50 grams per day), then the liver goes into overdrive, because you don't have that carbohydrate-made glucose for energy. "The liver becomes the sole provider of glucose to feed your hungry organs especially the brain, a greedy organ accounting for around 20 percent of total energy expenditure daily." Who knew the brain was so hungry?

Here's how it works: a very low-carb diet forces your body to use ketones instead of sugars for energy, which "is not advantageous, and can end up hurting you more than helping you," Lisa said.

Because the brain cannot directly use fat for energy, it needs a backup source when the carbohydrates are gone. No carbohydrates = a brain running on ketone. Ketones are produced by the liver using fatty acids from your food or body fat. Basically, your liver burns fat to make ketones.

These ketones beta-hydroxybutyrate (BHB), acetoacetate, and acetone are released into the bloodstream, used by the brain and other organs, and then shuttled into the "energy factory" (aka mitochondria) to be used as fuel (stay with us).

Any excess ketones exit the body via urine and breath, because according to Lisa, "they're volatile in nature." Because of this, those on a keto diet experience a characteristically sweet "keto breath."

While Lisa says there's no reason for the average person to try the keto diet "science supporting the ketogenic diet is either widely discredited or nonexistent" it can work for children with epilepsy or someone who has suffered brain trauma or injury. There is some science to back up how a keto diet would work in those instances, but Lisa warns that those people should be under the supervision of both a doctor and a dietitian.

Consider where you're getting your information on keto. Is it from social media? Does your source have a degree? Are they versed in nutrition? Make sure you're getting the best information possible this is your health we're talking about, after all!

"A balanced diet with a healthy mixture of carbs, good fats, and protein is key to weight loss and maintenance, and the best way to feel and look your best," Lisa said. We're happy to hear it, because we also really like pasta.

According to this dietitian (and many others), a ketogenic diet will slow down your metabolism, cause weight gain (after "the short-lived and promising drop in a few pounds"), induce foggy thinking, and incite a slew of other health threats, like weak bones and increased disease risk.

Image Sources: POPSUGAR Photography / Anna Monette Roberts and POPSUGAR Photography / Nicole Perry

More here:
What Is the Keto Diet? | POPSUGAR Fitness

Dispositional optimism is a type of positive trait when people expect that good things, rather than bad things, will happen to them in the future. Optimism is positively associated with many aspects of life. Those with high levels of dispositional optimism have better physical health, lower risk of cardiovascular disease, lower mortality, and healthy aging. In addition, they tend to smoke less and do more exercise.

In a recent study, researchers determined the influence of optimism on overall diet quality, food group intake, and snacking behavior. The results were published in the Nutrition Journal.

Researchers analyzed data from almost 33,000 participants. All of them completed 24-hours dietary diary at the beginning of the study and every six months after. They were asked about all the foods and beverages that they consumed at breakfast, lunch, dinner, and any snacking in between. Participants also provided information about socio-demographic, lifestyle, and depressive symptoms characteristics.

People with positive thinking were found to have a healthier diet. They had a higher intake of lipids, and lower intake of proteins and carbohydrates. They ate more fruits and vegetables, seafood, whole grains, fats, dairy and meat substitutes, legumes, and non-salted oleaginous fruits. Consumption of meat and poultry, dairy products, milk-based desserts, and sugar and confectionery were negatively associated with dispositional optimism. In addition, optimists snacked infrequently and in smaller amounts. On the contrary, dispositional optimism was associated with higher alcohol intake and appetizers.

According to the researchers, the results suggest that optimists tend to have a healthier diet overall but with larger intakes of food and beverages typically consumed at social eating occasions. The researchers suggest that further study is necessary to confirm these findings, however, they do suggest that programs targeting optimism may provide effective strategies for helping influencing dietary behaviors toward better food choices.

Written by Anna Otvodenko

Reference: Ait-hadad, W., Bnard, M., Shankland, R., Kesse-Guyot, E., Robert, M., Touvier, M., Hercberg, S., Buscail, C. and Pneau, S. (2020). Optimism is associated with diet quality, food group consumption and snacking behavior in a general population.Nutrition Journal, 19(1).

Image byWerner HeiberfromPixabay

Link:
What is the effect of optimism on diet quality? - Medical News Bulletin

Proteins are made up of 20 types of amino acids. Sulfur amino acids are a sub-category of amino acids that are an essential dietary component and have an important role in overall health. The established nutritional requirement levels for total sulfur amino acids is 15 milligrams per kilogram per day and a recommended daily allowance of 19 milligrams per kilogram per day.

Previous research in animals has suggested that reducing the intake of sulfur amino acid could increase life expectancy and reduce cardiometabolic diseases.

In a recent study, researchers analyzed the surveyed data of 11,576 healthy participants from the United States. These surveys were obtained in a national study from 1988 to 1994. The data of the selected participants were sorted into five groups based on total adjusted sulfur amino acid intake. The researchers collected dietary information obtained from the survey and calculated a composite cardiometabolic disease risk score. The composite risk score was based on the following biomarkers: blood pressure, kidney function tests, total cholesterol levels, triglycerides, insulin, blood sugar levels, hemoglobin, and C-reactive protein. The risk score was calculated from zero to 12, with 12 indicating highest risk. The researchers also looked into other risk factors that may affect sulfur amino acid intake, such as age, sex, body mass index (BMI), smoking, alcohol intake, and diet.

The researchers found that sulfur amino acid intake was higher from animal protein compared with vegetables, grain, fruit, and legumes. The researchers reported significantly higher consumption of sulfur amino acids that recommended, which were associated with an increase in cardiometabolic disease risk.

The findings suggest that consuming a diet that is lower in sulfur amino acids could reduce the risk of developing cardiometabolic diseases. The dietary patterns associated with lower sulfur amino acid intake were associated with greater intake of plant-derived protein rather than meat-derived protein.

Although the analyzed data was collected 26 years ago, this was the first study to explore the relationship between sulfur amino acid intake and cardiometabolic disease risk in adults. According to the researchers, the findings may have important public health implications for chronic disease prevention.

Written by Manuel Bangsil, PharmD, MBA, BCMAS

References:

Matthews, C. (2009). On horizon 2050 billions needed for agriculture. Retrieved 4 February 2020, from http://www.fao.org/news/story/en/item/36107/icode/

Dong, Z., Gao, X., Chinchilli, V., Sinha, R., Muscat, J., Winkels, R., & Richie, J. (2020). Association of sulfur amino acid consumption with cardiometabolic risk factors: Cross-sectional findings from NHANES III. Eclinicalmedicine, 100248. doi: 10.1016/j.eclinm.2019.100248

Schindo, B. (2020). Lower protein diet may lessen risk for cardiovascular disease. Retrieved 3 February 2020, from https://www.eurekalert.org/pub_releases/2020-02/ps-lpd0

Image byDeborah Breen WhitingfromPixabay

Originally posted here:
Study investigates the benefits of a low-protein diet - Medical News Bulletin

Both the ketogenic diet and the Atkins diet cut carbs and encourage weight loss, but that's about all they have in common.

The ketogenic diet was created in the 1920s as a therapy for epilepsy, but the diet has gained popularity in recent years as a rapid weight loss tool. Commonly referred to as keto, the diet is similar to other low-carb diets, including Atkins, but its guidelines include some key differences.

According to the Mayo Clinic, a person who consumes 2,000 calories a day should get between 45% and 65%, or 225 to 325 grams, of those calories from carbohydrates. But when you eliminate the number of carbs stored in your body, it goes through a series of adaptations in order to, ultimately, burn fat reserves to get the energy it needs to function. This fat-burning state is called ketosis and the ketogenic diet requires you to remain in this fat-burning state long-term. The Atkins diet, on the other hand, induces ketosis, but only in the first phase.

The makeup of a typical keto diet is around 60% fat, 30% protein, and just 10% carbohydrates, although it's common to go as low as 5% carbs. For someone who consumes 2,000 calories per day, this means eating no more than 50 grams of carbohydrates a day, and sometimes as few as 20 grams. That's about 80 to 200 calories' worth of carbs. This is the way you eat for the entire time you're on the keto diet. The Atkins diet is different.

That Atkins diet is comprised of four phases: induction, ongoing weight loss (OWL), pre-maintenance and lifetime maintenance. The phases start with a dramatic reduction in carbohydrate intake you're only allowed around 20 grams per day. But then you slowly reintroduce carbs once you achieve your weight loss goals. And once you've maintained your goal weight for a month, you enter the final phase, lifetime maintenance, which as the name suggests, should be the way you eat for life. In this last phase, you can increase your carbohydrate consumption and you're allowed to consume anywhere from 40 to 120 grams of carbs daily.

The Atkins Diet also functions on net carbs. You can calculate net carbs by checking the nutrition labels on your food. Just subtract the grams of fiber you consume from the total grams of carbs and that's your net carb intake for that meal.

Fiber has very little impact on blood sugar, which is why fiber-filled carbs don't count towards your daily limit on Atkins. The keto diet, on the other hand, makes no exception for carbs, fibrous or not.

According to Amy Miskimon Goss, an assistant professor of nutrition sciences at the University of Alabama at Birmingham, the Atkins diet has traditionally recommended eating protein to subdue hunger, whereas a well-formulated ketogenic diet limits protein and uses fat to soothe a rumbling stomach instead.

Since the Atkins diet is more holistic, especially in its "lifetime maintenance" phase, there are no exact percentages for protein consumption.

The keto diet, on the other hand, is strict in its insistence upon high-fat consumption. In order to maintain ketosis, the keto diet requires dieters to consume a diet of mostly fats. In fact, you should be consuming about 60% to 75% of your daily calories from healthy fats found in foods like avocados, nuts, and extra virgin olive oil.

Goss explains that a ketogenic diet should also be based on whole foods. This means eating salmon instead of beef jerky, unprocessed foods rather than anything heavily processed with excess sodium, and staying away from artificial preservatives.

The Atkins Diet, however, does not have these restrictions. The Atkins diet company encourages people to eat Atkins-brand bars, shakes and other pre-packaged foods that are specifically designed to support the lifestyle. That said, with the popularity of the keto diet, you can find many keto-friendly, processed, packaged foods as well.

Goss says that maintaining a keto diet without the assistance of a doctor or nutritionist can be tricky and even dangerous. According to the Merck Manual, a popular resource for medical professionals, eating fewer than 100 grams of carbohydrates every day causes keto acids to accumulate in the body from ketosis. In small amounts, keto acids don't harm the body, but if the body sustains ketosis, the acids can trigger side effects that range from nausea and fatigue to dizziness and abnormal heart rhythms.

"It's critical that patients with any chronic condition, especially diabetes or hypertension taking medication, to consult with their doctor before starting a keto diet because it's likely that medication adjustments will need to be made," says Goss.

More here:
What is the difference between the keto diet and the Atkins diet? A comparison guide - Insider - INSIDER

Visceral fat is is considered dangerous because of its location and if a person has high levels of visceral fat, theyre putting themselves at a greater risk of developing potentially life-threatening problems. Visceral fat is stored within the abdominal cavity and surrounds a number of important internal organs such as the liver, pancreas and intestines. Making the right kinds of changes to your diet could greatly reduce this fat, helping to reduce health risks and banishing the unsightly belly.

Another problem with visceral fat is its impact on the fat hormone.

Fat hormones, medically known as adiponectin, main function is to regulate body fat. Visceral fat inhibits adiponectin.

As a result the body produces more fat than a person actually needs.

A high level of visceral fat also influences insulin sensitivity. Which means that it can lead to type 2 diabetes later in life.

If a person has a protruding belly and large waist, then its a clear sign theyre storing this dangerous visceral fat and following this particular diet can help banish it.

READ MORE: Heart attack: Tasting this peculiar taste in your mouth could be an early warning sign

Gabby Geerts, registered dietician at Green Chef said: Those who eat high-carbohydrate diets, particularly diets high in processed, simple carbs, are prone to fat accumulation around the abdominal region.

"Carbohydrates are the main source of energy for the body, broken down and utilised as glucose by our cells.

"If you consume more carbs than necessary, your body will convert glucose to glycogen, a storage form of energy.

"If you consume so many carbs that even your glycogen stores are at maximum capacity, the body will then convert this to fat.

DONT MISS

To investigate the impact of a low-carb diet on weight, Harvard School of Public Health analysed more than 53 different studies featuring more than 68,000 participants.

The results were not surprising: out of all the weight-loss dietary interventions, the individuals using low-carb interventions lost greater weight than participants on low-fat interventions.

Low-carb diets increase satiety due to the balanced blood sugar levels they promote.

Unlike diets high in carbohydrate, blood sugar and insulin spikes throughout the day are kept to a minimum.

In a comprehensive study analysing food cravings and appetite, participants on a low-carb diet were directly compared to participants on a typical low-fat diet.

The results showed that the low-carb group suffered much lower cravings and were a lot less bothered by hunger.

Leading health experts recommend illing up on healthy foods including fruits and vegetables, whole grains and lean protein.

Add more soluble fibre, the kind found in oats, beans and lentils and some fruits, into your diet.

In one study, participants gained 3.7 percent less visceral fat over time for every 10 grams of soluble fibre they ate each day.

Reduce added sugar intake and go easy on alcohol.

Excerpt from:
How to get rid of visceral fat: Why it's the dangerous fat? Best diet to get rid of it - Express

The age-old secret to a longer and healthier life really comes down to ones lifestyle which includes regular exercise, limiting alcohol intake, not smoking and eating a healthy balanced diet. Good nutrition is key to leading a healthy lifestyle. No major surprise really that those who follow healthy diets tend to lead longer and healthier lives. However with the bombardment of the latest and greatest diets its easy for one to get bogged down with information overload. According to leading health experts and scientists, there is a diet that proves tops when it comes to living long and healthy.

According to a new study published in The Journal of Nutrition, veganism may be the secret to a longer life.

The study, which looked how various diets impact biomarkers, found that vegans have the most antioxidants in their bodies.

This is largely due to their higher intake of fruit and vegetables.

In fact, vegans have substantially lower death rates than meat-eaters. For several decades, research has consistently found that a vegetarian diet, which is mainly made up of vegetables, fruits, nuts, legumes and wholegrain, can reduce risk of major diseases and help you live longer.

READ MORE: Stephanie Davis health: The pain took over my mind, body and soul Stars difficult time

A team of researchers at Loma Linda University has shown vegetarian men live for an average of 10 years longer than non-vegetarian men.

For women, being vegetarian added an extra six years to their lives, helping them reach 85 years on average.

The Loma Linda team were also behind the ground-breaking Adventist Health Study-1 regarding life expectancy.

This study was considered the gold standard in the world of nutrition because it was a comprehensive, long-term study that involved a large number of people.

DONT MISS

For 14 years, Loma Linda researchers tracked diets, lifestyle and diseases among 34,000 participants who dont smoke or drink.

The study found that there were five key habits that could help add years to ones life.

They were eating a plant-based diet, eating a handful of nuts regularly, being active, not smoking and being a healthy weight.

The research found on average these lifestyle factors could each provide an extra two to three years to ones life.

A growing number of similar studies have linked plant-based diets to many health benefits, including lower risk of cancers and heart disease.

Sticking to an overall plant-based diet or a diet that includes more plant foods than animal foods could be associated with a 16 percent lower risk of cardiovascular disease and up to 25 percent lower risk of early death.

Assistant professor at the John Hopkins Bloomberg School of Public Health, Casey Rebholz said: Plant-based diets emphasise higher intakes of plant foods and lower intakes of animal foods.

Animal foods include meat, eggs, dairy and fish or seafood.

In our studies, we did not define plant-based diets on the basis of complete exclusion of animal foods from the diet but rather ranked individuals according to their relative frequency of intake of the foods.

Dr Michelle McMacken, director of the plant-based lifestyle medicine program at NYC health + Hospitals added: The higher the proportion of plant foods in the diet, the lower the risk of cancers and cardiovascular events and death from any cause.

"Reason for this is, first this diet is higher in beneficial nutrients such as fibre, plant fats, potassium and antioxidants and lower in potentially harmful nutrients such as animal-based iron, animal fats and nitrite preservatives.

"Second, plant-based diets are also linked to healthier body weights, lower inflammation, lower risk of type 2 diabetes, better blood pressure and blood vessel function, and beneficial gut bacterial metabolites. All of these factors translate in lower risk of diseases.

See the rest here:
How to live longer: The best diet proven to increase life expectancy and ward off cancer - Express

Unlike many diets, the Mediterranean diet doesn't promote a specific step-by-step eating pattern or menu planner.

Instead, it offers an over-arching philosophy to lifelong healthy eating habits.

A number of studies into the traditional diet of the people from the island of Crete, in Greece along with other Mediterranean populations have found this diet particularly beneficial for good heart health.

Over the years, there have been numerous translations of the diet and it's increasingly being used as a means of controlling weight as well as improving overall health.

We've examined seven popular diets to find out what you can eat and whether they work.

Breakfast: A hard-boiled egg, bread topped with tomato, red onion, cucumber, herbs and olive oil, plus yoghurt with honey.

Snack: A small handful of almonds.

Lunch: Soup made with white beans and vegetables, sprinkled with crumbled feta, wholegrain bread, and some apricots (fresh or dried).

Dinner: Grilled fish with lemon and herbs, roasted vegetables, and one glass of wine.

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The Mediterranean diet is often promoted for its proven benefits on heart health and reducing the risk of diabetes.

But it is also gaining recognition as an effective tool in weight management, especially when coupled with portion control or kilojoule reduction.

It is a balanced diet as there are no restrictions on major food groups.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Meanwhile, the consumption of red meat is low from a couple of times per month (traditional Cretan diet) to small portions of less than 100g a few times a week (modern translations).

It is not a prescriptive diet and for many people, the lack of menu planners and step-by-step eating patterns may make it difficult for them to get motivated.

There are Mediterranean and, in particular, Cretan cookbooks, but it's up to you to devise your own weight loss steps and goals and to devise your meals according to the basic principles and the Mediterranean diet pyramid.

However, this has the advantage of making us think about our food choices.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, in 2019.

More here:
What's the Mediterranean diet and how can it help me lose weight and feel better - ABC Life