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Weight Loss

What Is The Nutritarian Diet? Can It Really Help For Weight Loss?

There wasn’t any word like Nutritarian until Dr Joel Fuhrman introduced it in 2003 in his book “Eat To Live”.

As the book name suggests, when you eat the Nutritarian way, you’ll live longer, along with experiencing a host of other health benefits like weight loss.

The nutritarian diet emphasizes the eating of plant-based, gluten-free, low-fat and low-salt foods that supplies your body with abundant micronutrients.

The diet stresses that for you to have good health and have the ideal body weight that you want, the ratio of nutrients to calories in your food has to be very high.

It discourages or limits the eating of highly processed foods in favor of whole plant-based high nutrient foods.

In return for eating like this? You’ll lose weight, your aging will be slowed down, increasing your life span and the diet will even prevent and reverse chronic sicknesses like diabetes and heart disease.

Well, how true is this?

Can the Nutritarian Diet really help you lose weight?

The simple answer to that question is yes. There are several reasons why the nutritarian diet can help you lose weight.

Eating as a nutritarian means eating calorie-rich foods such as meat, eggs, dairy, high-sugar processed foods, salts and oils are a NO-NO or greatly limited.

These naturally restricts your calorie intake which is essential for weight loss. This is the first reason why the nutritarian diet helps in weight loss.

A second reason is that the diet discourages snacking. Without snacking, you’re obviously still eating fewer calories as a result.

The diet encourages the eating of plant-based high nutrient foods such as fruits, veggies, whole grains, legumes, nuts and seeds.

These foods are all high fiber foods which helps to reduce hunger and cravings, helping you to eat even less calories, and thus helps you lose weight.

Apart from weight loss, the nutritarian diet also benefits your health in other ways such as fighting and reversing of chronic diseases like diabetes and cancer.

The diet is low in sugar, rich in fiber and promotes low-glycemic foods which are less likely to spike blood sugar levels and help to stabilize blood sugar.

How to start the Nutritarian diet

The nutritarian diet is designed in a way such that you consumed nutrient-densed whole foods. Although it doesn’t restrict your calorie intake, it emphasizes the need for you to take eat more micronutrients per the amount of calories you eat.

In that way you’ll lose weight permanently.

It has a simple equation like this:  H= N/C

Where H is Health, N is Nutrients and C is Calories. The higher this ratio, the better health you’ll have.

So, how can you start the nutritarian diet.

Dr Fuhrman recommends 4 steps.

The first step is for you to eat Your G-BOMBS. This G-BOMB is just an acronym that stands for Greens, Beans, Onions, Mushrooms and Seeds.

These foods are superfoods and are very healthy for you. Eating these foods is very essential in the Nutritarian diet.

The second step is for you to eat at mealtimes only. Eating at meal times only means that there’s no snacking in this diet.

You only eat at meal times. When eating during these mealtimes, you have to eat until you’re satisfied, but you also have to stop before you feel full, so you don’t overeat.

After your last meal of the day, you have to leave about 13 hours between your last meal and your breakfast the next day.

This period will help your body enter into a catabolic or fat-burning stage before you eat again.

The third step is for you to say a big NO to sugar, sweeteners, salts, processed baked goods, products made with white flour and oil.

These foods are disease-causing according to Dr Fuhrman, they cause depression and are very addictive. So you should avoid them at all cost for you to have good health and lose weight.

The last Step of this diet is for you to replace one meal a day with a salad. Eating salad every day is a requirement if you want to eat the Nutritarian way.

You have to eat a large salad made up of lettuce, tomatoes, raw cruciferous veggies shredded on top, onions and scallions.

To go with the salad, you can use a healthy dressing made with nuts and seeds.

Those are the steps you need to take to start the Nutritarian diet.

Nutritarian diet recipe books to help you get started

To get an even better understanding of the diet, why not pick up the Eat to live book by Dr Fuhrman. It will help you learn about the Nutritarian diet from the man behind it himself.

Or if you just want to just dive into eating the Nutritarian way, you can pick up these nutritarian diet cookbooks, to help you with recipes and instructions on what to eat and what not to eat on the nutritarian diet.

These cookbooks will show you what eating nutritarian is all about. These two below are written by Dr Fuhrman himself.

The first one contains 131 delicious nutritarian diet recipes that will help you start eating the nutritarian way and effectively help you lose weight, reverse illnesses like diabetes and have a better overall health.

The second book contains 200 nutritarian diet recipes that are also going to help you lose weight and achieve optimum health.

Fiber For Weight Loss – What Type Should You Eat?

If you’re here, then you already know that eating certain types of food in certain type of ways can help you lose weight.

Dietary fiber is one of those types of foods that can help you lose weight.

Although it is a very important nutrient, it’s often overlooked by people. People are too obsessed with counting calories, and carbs that they forget there’s anything known as dietary fiber.

While not undermining the effect of counting calories and reducing carbs for weight loss, eating the right type of fiber can also help you lose weight.

We’re trying to make use of all of our options here.

If you’re trying to lose weight, you should make use of all the options available to you, especially if it isn’t going to take you anything to do it.

Talking about fiber, there are two types. Soluble and insoluble fiber, named according to their ability to dissolve in water. Soluble fiber can dissolve in water while insoluble fiber does not.

Though both types are good for you, not all types of fiber will help you lose weight.

The work of insoluble fiber is to bulk up or add content to your stool. Making it easier for you to poop.

On the other hand, soluble fiber significantly affects your health, your metabolism and your weight.

How fiber (Prebiototic) helps you lose weight

About 100 trillion bacteria live in your large intestine. These bacteria helps you in many ways. They help to control your weight, your blood sugar, immunity, fights inflammation (usually associated with obesity) and even helps your brain function properly.

These bacteria don’t survive on nothing. What feeds them for the most part is soluble fiber which is usually found in plant food such as beans and legumes, brussel sprouts, oats and flax seeds.

They also make use of some insoluble fiber like resistant starch to survive and thrive.

The point is, if you don’t eat enough of these foods (soluble fiber) to help your friendly gut bacteria stay healthy, they decline and don’t do their job of helping you to lose weight and maintain your body functions properly.

So, whatever type of diet you’re on, if you’re not getting results, then maybe you’ve ignored these little guys working tirelessly in your gut to control your weight and keep you healthy.

Start eating more foods rich in fiber especially soluble or viscous fiber to help keep the bacteria in your gut healthy allowing them to thrive, to work for you inside, help you lose weight and stay healthy.

However, you have to pare this with healthy lifestyle change. Eating fiber alone will not give you the level of fitness you want, but paring it with a good lifestyle, eating healthy whole foods will do that.

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5 Low-Carb Diet Mistakes Most People Make And How To Avoid Them

Are you making these low-carb diet mistakes? Almost every health and fitness article you read today both online and offline almost always makes mention of low-carb diets.

This is no surprise because it works and it’s helping many people today to lose weight and manage their health.

However, because it’s so popular, there are many mistakes that are being made by people who go on the diet.

Maybe, you’re not aware that you’re making these mistakes, and maybe as a result you’re not getting the fitness results you want.

Well, in this article, I’m going to expose some of the low carb mistakes that most people are making today, which is hindering their health and fitness progress, and I’m going to show you how you can avoid these mistakes.

So, let’s start with the first one.

1. Not Eating Enough Fat

Hey, if you’ve really dialed down on the amount of carbs you’re taking, and you’ve not increased the amount of fat you’re eating, then you’re making a huge mistake in your low-carb diet.

It’s not going to work. You know why? Because you’ll be hungry all the time, and you may end up abandoning the diet.

Most of the calories your body needs to function are normally gotten from carbs. When you reduce the amount of carbs you’re eating, then you have to give the body another source of energy – fats.

So, don’t be afraid of eating healthy fat if you’re on a low carb diet. Since, the carbs are gone, fats are your next source of energy.

Add fatty cuts of meat and other healthy fats to your meal when eating. Although you should avoid eating unhealthy trans fats.

2. Eating too many carbs

Eating under 100 to 150 grams of carbs per day is generally considered as low-carb. For you to get into ketosis though, you have to limit your carb intake to under 50 grams per day.

Now, if you’re eating way more than these figures, you may be eating too many carbs.

Sometimes, you might be wondering why you’re not in ketosis and not losing weight after being on a low carb diet for a few months.

Well, maybe you’re making this mistake, eating too many carbs.

3. Eating Too much protein

Scientists say that a well formulated low-carb diet should contain high fat content and moderate protein content.

Although it is vital for weight loss, eating too much protein can compromise your low-carb diet and make you not to achieve your fitness or weight goal.

A good range you should aim for when eating protein on a low carb diet is 0.7 – 0.9 grams of protein per pound of your body weight.

5. Quitting Too Soon

Changing your diet will also change your body’s metabolism. Normally your body burns carbs for energy, but when you change to a low carb diet, your body shifts from burning carbs to burning fats.

This change might make you to feel unwell and experience some unpleasant symptoms as your body adapts to your new diet.

This is commonly known as the keto flu, and it may last for a few days especially for people who are on a very low-carb diet like the keto diet.

At this stage, you might be tempted to quit your diet, but you shouldn’t. Most of the symptoms will be gone within 3 to 4 days and your body will fully adapt within a few weeks.

So, you have to be patient and stay on the diet, as your body adapts to burning fats, so that you can get the full benefits of your diet.

Not replacing dietary electrolytes

A low-carb diet reduces the amount of Insulin in your body, which in turns reduces the amount of sodium that your kidney retains in your body.

When you’re on a low-carb diet, your body starts shedding excess water and sodium.

Sodium on its own is a crucial electrolyte we need for the proper functioning of our body. If this sodium is not replenished, you might begin to experience the keto flu symptoms such as fatigue, lightheadedness and even headache.

To make sure this does not happen, make sure you add appropriate amounts of salt to your diet to replenish the lost sodium. You can also drink broth every day to achieve same result.

Final words

If you’re on a low-diet or contemplating starting one, then you may already know the important health benefits such as weight loss that goes with this diet.

However, it’s also important that you know that just cutting back on the amount of carbs that you take may not give you these results.

 You have to make sure you that you’re not making those low-carb mistakes mentioned above. You have to eat a well-balanced diet and adhere to the rules of your diet to make sure you achieve your desired health and fitness goals.

Keto Flu – Ugly Side Effects Of The Keto Diet And How To Get Rid Of It

Changing your diet to the Keto diet comes accompanied with some important health and fitness benefits such as weight loss, heart disease prevention and diabetes management.

However, along with those health benefits, the ketogenic diet might also bring with it some unwanted side effects.

Those who have experienced this keto side effects commonly call it the Keto flu.

 You can also take a bath at night with water containing Epsom salt or lavender essential oil to relax you and help you sleep better.

keto flu, keto diet side effects

What is the keto Flu

The keto flu is the collections of symptoms similar to a flu that your body undergoes as it adapts to the keto diet.

Normally, your body burns glucose for energy, during your normal carb-rich diet. But when you get into the keto diet, which restricts your carb intake to less than 50 grams per day, and increases your fat and protein intake, your body no longer has glucose to burn for energy.

Instead, it starts burning ketones which are by products of fats breakdown for energy.

This is a change. Your body is not used to this, so you experience some symptoms, which is commonly called the Keto flu.

Some of these symptoms include:

  • Fatigue

  • Dizziness

  • NauseaIrritability

  • Headache

  • Sugar cravings

  • Stamach pain

  • Diarrhea

  • Constipation

  • Weakness

  • Difficulty sleeping

  • Muscle cramps

  • Muscle soreness

Although some people may experience these symptoms for a longer period of time, for most people, they only lasts for about a week.

So, if you’re experiencing these symptoms after starting the keto diet, it’s not a cause for you to stop the diet, since they will disappear in a week or so as your body adapts to the diet.

How to get rid of or reduce the keto flu or reduce its effects

This transition period of the keto diet might be difficult to take, but like I said earlier, it’s not enough reason to abandon the diet.

Here are a few ways you can reduce these symptoms to the barest minimum and help your body transition properly into the keto diet.

Drink enough water

The keto diet can cause you to lose a lot of the water in your body which might lead to dehydration. These will in turn lead to muscle cramping and fatigue.

Drinking enough water daily to replace this lost water can go a long way to make sure that you don’t experience those symptoms.

Eat enough fat and carbs

The keto diet is a very low carb diet which restricts food that have high carb content. You might start craving these foods after starting the keto diet, which is perfectly normal.

But to curb that craving, make sure you eat foods rich in fat as they will help reducing your cravings for the high carb foods.

Transition slowly into the keto diet

Just jumping right into the keto diet might make the keto flu more serious. To reduce the effects of the keto flu, you can instead try to transition into it slowly rather than transitioning at once.

Instead of eliminating all the carbs from your food, try to reduce your carb intake slowly until your body gets used to it.

Replace dietary electrolytes

Because the keto diet restricts foods with high carb content, it may deprive the body of certain important nutrients and hormones needed by the body to function properly.

Hormones such as decreases in the body. Nutrients such as potassium and magnesium also reduce due to restrictions in foods that contain them, such as fruits, starchy vegetables and beans.

It’s important to get this nutrients back by adding foods that contain them to your diet such as avocados and green leafy vegetables. Keto supplements that contains these nutrients can also prove to be very helpful.

These will also help to reduce the keto flu symptoms such as muscle cramps, headaches and sleep issues.

Get adequate sleep

People who are adapting to the keto diet and experiencing the keto flu symptoms also complain of difficulty sleeping, fatigue and irritability.

The stress hormone known as cortisol increases in your body if you don’t sleep properly, and that can lead to fatigue and irritability, which are all symptoms of the keto flu.

To get better sleep and reduce these keto flu symptoms, try to reduce your caffeine intake if you do take caffeinated beverages, as caffeine might negatively impact your sleep.

Also try to wake up early in the morning and avoid oversleeping. This will normalize your sleep patterns and improve your overall sleep quality.

7 Atkins Diet Books You Should Own If You Want To Start The Atkins Diet

If you want to start eating right to lose weight, there are numerous diets you can try, but one of the best ones is the Atkins diet.

The Atkins diet is a low-carb diet just like the keto diet and apart from losing weight, there are other health benefits you stand to gain when you start the diet such as blood sugar regulation and reduction of the risk of heart disease.

Due to these health benefits, the Atkins diet has become pretty popular today among folks who want to lose weight, one more reason being the fact that’s its more flexible than the keto diet which is another low-carb but highly restrictive diet.

The health benefits are obvious and it’s more doable than the keto diet. The problem however that beginners may likely face is how to start the diet, recipes and food menus for the Atkins diet.

This problem though is pretty easy to solve by simply buying books on the Atkins diet. There many Atkins diets book you can find online

There are books on how to start the Atkins diet, atkins diet recipes books and books on pretty much anything about the Atkins diet.

In this article, I’ll introduce you to some of these books so you can learn more about the Atkins diet, the foods, recipes and menu plans.

Here are some of the best Atkins diet books to help you get started and achieve your fitness goals.

1. Dr. Atkin’s New Diet Revolution

Which other book to start with than the one of the man whom the diet is name after, Robert C. Atkins himself.

The Dr. Atkin’s New Diet Revolution book is a New York Times bestseller which means it has been read by millions of people who have also recommended it to their families and friends.

The knowledge in there will definitely help you get started with Atkins diet way of eating to lose weight.

2. Dr. Atkins’ Quick & Easy New Diet Cookbook: Companion to Dr. Atkins’ New Diet Revolution

This is another book by Robert Atkins and Veronica Atkins. The book is based on the already successful and bestselling book Dr Atkins’ New Diet Revolution. 

It comes with over 50 recipes to help you eating right and get healthy and fit with the Atkins’ diet.

3. Atkins Diet Plan 2019-2020 by Emma Baker

This is one more book about the Atkins diet that you’ll really enjoy reading. 

It comes with Atkins diet meal plans you can easily follow and Atkins diet recipes inside you can try to help you lose weight.

4. New Atkins for a New You by Authors Eric C. Westman, Stephen D. Phinney and Jeff S. Volek

This is a book written by 3 authors, simplified so that you can learn everything there is about the Atkins diet.

It includes meal plans and recipes to get started. Learn at your own pace, adhere to what you learn and lose weight following a meal plan that has worked for thousands/millions of people.

5. Atkins: Eat Right, Not Less by Colette Heimowitz

This book is written by Colette Heimowitz who is a New York Times bestseller.  

The book contain 100 delicious whole-food atkins recipes and meal plans to help you eat right and lose weight easily following the Atkins diet.

6. Losing Weight with Atkins Diet Plan: A Beginner’s Guide by Meghan Vanhorn

This book written by Meghan Vanhorn is a good beginner’s guide and a good read for anyone who wants to lose weight by starting the Atkins diet.

7. Atkins Diet for Beginners by Nathalie Seaton

This book contains a 21 day Atkins diet meal plan and 80 low carb Atkins diet recipes that will help you lose up to 30 pound in 30 days and keep the weight off.

 It’s a good book to have if you want to get started on the Atkins diet immediately.

Keto Diet vs Atkins Diet | Differences and Similarities

The Atkins diet and the Ketogenic (keto) diet are both low carb diets, which stress the drastic reduction of carbs in our foods, including processed foods like sugary drinks, legumes and potatoes in favor of foods rich in protein and fats.

Both the Atkins and keto diet are very similar and they both have similar health benefits as well such as weight loss and reduction of blood sugar, just to name a few.

However, apart from the difference in their names, there are a few other differences which you should be aware of so that you can be able to know the one that’s suitable for you.

First, what is the Atkins Diet?

Although, rejected by mainstream authorities at first, the Atkins diet is now the best-known diets all over the world. It’s a low-carb diet that involves eating food with low carb content, moderate protein content, and high fat content.

The Atkins diet has evolved into a variety of plans buth the original version which is currently known as Atkins 20 is still the most popular and effective version of the Atkins diet.

It’s broken down into 4 phases. Phase 1 involves carb intake of 20 to 25 grams per day until you’re about 15 pounds or 7kg from your weight goal.

Phase 2 involves 25 to 50 grams carb intake per day until you’re 10 pounds or 5 kg away from your weight goal.

Phase 3 involves 50 to 80 grams carb intake until you meet your weight goal and maintained it for a period of 1 month.

Finally, in phase 4, you can consume between 80 to 100 grams of net carbs per day to keep maintaining your current weight.

The Atkins diet is program in such a way that as you advance through the phases, your daily carb intake also increases, which makes it possible for you to eat different varieties of foods which you are not allowed to eat in the earlier stages.

The point is that the Atkins diet adapts as you get towards your weight goal and allows you to increase your carb intake and eat different varieties of food.

What is the Keto diet?

The keto diet is also a low-carb diet like the Atkins diet, but it reduces your daily carb intake to 20-50 grams to get your body into ketosis and maintain it in that state of ketosis.

Ketosis is a state where your body burns fats instead of sugars release from carbs.

For the keto diet, your daily carb intake will continue to be less than 50 grams to keep your body in ketosis. Your diet will comprise 5 calories from carbs, 20 percent calories from protein and 75 percent from fat.

Similarities and differences between the Keto and Atkins diet

The major similarity between the two diets is that they’re both low-carb diets. They both restrict your carb intake to less than 50 grams per day.

In fact, phase 1 of the Atkins diet is very similar to the keto diet, as it restricts your daily carb intake to about 25 grams. Which means, your body will likely get into ketosis in the phase 1 of the Atkins diet.

Both the Atkins and keto diet also have similar health benefits. They both help you lose weight, and they help control blood sugar along with a host of other health benefits.

What are the differences?

The major difference between the Keto and the Atkins diet is that the keto diet is more restrictive than the Atkins diet.

With the keto diet, your calorie intake for the day can only contain about 20 percent protein, whereas with the Atkins diet, it can contain up to 30 percent protein, depending on the phase of the Atkins diet.

As you go up the phases, you’re allowed to take more protein and to take more carbs. With the Atkins diet, you’re allowed to gradually increase your carb intake as you go up the phases, which will eventually remove your body from ketosis.

This means, you get to eat from a wider variety of foods such as fruits and grains.

However, with the keto diet, your carb intake is always restricted to keep your body in ketosis.

Thus, the major difference between the two is that while the Atkins diet has a flexible meal plan, the keto diet has a restrictive meal plan to keep your body in ketosis (burning fats).

Atkins vs Keto diet. Which is better?

When choosing the best diet for yourself, it’s important to consider and take into account your weight loss goals, your overall health and your dietary preferences.

Both the Atkins and the keto diet are both low carb diets that help in weight loss, heart health, and diabetes management.

The keto diet is highly restrictive, and may be difficult to stick to in the long run. It may also lead to nutrient deficiencies if you don’t pay careful attention the quality of your diet.

Therefore, a low-carb diet with moderate carb restriction like the Atkins diet is usually sufficient as long as you’re eating healthy foods.

The keto diet will keep your body in ketosis continually, which means you’ll keep losing weight as long as your body is in ketosis. However, the Aktins diet increases your carb intake as you approach your weight goal.

That means your body will be removed from ketosis along the line, as you approach your weight goal, and it will be all about maintaining your current weight.

Overall, it’s all up to you. Some people may benefit from a more restrictive diet like the keto diet, while others will prefer the less restrictive diet like the Atkins diet.