Lose Up To 3 Kg In 12 Days With This Grapefruit Diet

There are a lot of different diets available today. They may be based on specific healthy components (such as proteins or carbohydrates) or even the color of the food (many people adhere to diets by eating foods of a particular color on a particular day).

However, there are also meal plans that focus on a single ingredient, such as the pineapple or banana diet. We also have another meal plan of this kind for you today.

 

It`s a grapefruit diet.

Dietitians advise those who want to lose weight to consume grapefruit. They are abundant in fiber, carbohydrates, and vitamin C, all of which are vital for good health. But is a diet that only includes this fruit actually beneficial?

The doctors assert that while following this diet may cause you to lose some water weight, muscle mass, and body fat, once you resume your regular eating schedule, everything will return to normal. This eating plan is unbalanced.

But we have for you a 12-day meal plan with 2 days off, which includes grapefruits and is completely safe. You shouldn`t limit yourself too much. In this case grapefruits only assist in your weight loss.

For breakfast you should eat a half of grapefruit, 2 eggs and 2 slices of bacon. For lunch you should also eat a half of grapefruit, your favourite meat (boiled or baked will be the best) and vegetable salad.

The dinner is the same as lunch. But you can replace meat with fish.

Before going to bed drink a glass of tomato juice or skim milk.

You should know that there are vegetables which you should avoid: white onions, celery and potatoes.

And there are also vegetables, which are allowed to consume: radishes, red and green onions, cucumbers, broccoli, bell peppers, peas, carrots, cabbage, spinach and lettuce.

Actually, you can add grapefruits to any balanced diet. But cutting the calories intake is still the best way to get rid of excess pounds.

 

Healthy Diet and mental health in Mind

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.
 

Drinks
Avoid: Sugary drinks and excessive amounts of caffeine. Sugary drinks have empty calories and damage tooth enamel. Caffeine should also be avoided in excess, as it can trigger panic attacks in people who have anxiety disorders.

Try to: Drink at least 8 glasses of water a day (about 2 liters) to prevent dehydration. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, and mood changes1, in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and/or constipation. Limit caffeine if you have an anxiety disorder. If you feel like you need some caffeine, try tea. Tea has lower amounts of caffeine than coffee and has lots of antioxidants-chemicals found in plants that protect body tissues and prevent cell damage.
 

Breakfast
Avoid: Skipping breakfast. Breakfast is needed to fuel your body (including your brain) after going without food during sleep and also jump starts your metabolism for the day. Skipping meals leads to fatigue and feelings of “brain fog.”

Try to: Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.
 

Lunch and Dinner
Avoid: High-fat dairy, and fried, refined and sugary foods, which have little nutritional value. In addition to contributing to weight gain, and conditions like diabetes, research shows that a diet that consists primarily of these kinds of foods significantly increases risk of depression.

Try to: Eat a diet that relies on fruits, vegetables, nuts, whole grains, fish and unsaturated fats (like olive oil). People who follow this kind of diet are up to 30% less likely to develop depression than people who eat lots of meat and dairy products.



 

Mind and Body Boosting Nutrients

Folate (Folic Acid, Vitamin B9)
Increased intake of folate is associated with a lower risk of depression.

Folate is especially important for pregnant women, but everyone needs folic acid for production of cells. It is especially important for healthy hair, skin, nails, eyes, liver and red blood cell production.

Leafy green vegetables like spinach and kale, fruits, nuts, beans and whole grains have high amounts of folate, or folic acid.

Vitamin D
Rates of depression are higher in people with Vitamin D deficiency compared to people who have adequate levels of vitamin D.5 Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder, which is depression that commonly starts in the fall, lasts through winter and subsides in the sunnier spring and summer months.

Vitamin D is needed to help the body absorb calcium for strong teeth and bones, and the health of muscles and the immune system. Vitamin D deficiency is associated with heart disease and increased risk of heart attacks.

Most foods do not naturally have Vitamin D, but many are “Vitamin D fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added.

Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D, with lighter-skinned people requiring less time than those with darker skin.Time in the sun beyond the suggested amounts above requires use of sunscreen to prevent skin damage and reduce risk of skin cancer. Vitamin D supplements may be used in fall and winter months.

Omega-3 Fatty Acids
Some studies suggest that omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. Omega-3 essential fatty acids may also help boost the effectiveness of conventional antidepressants and help young people with ADHD.

Omega-3 fatty acids are thought to be important in reducing inflammation, the primary cause of conditions like arthritis and asthma, and play a role in heart health by reducing triglycerides (blood fats). They may also reduce risk for certain kinds of cancer.

Oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources of omega-3 fatty acids, and the American Heart Association suggests eating these types of fish at least twice a week. Omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, fresh basil and dark green leafy vegetables. 

 

Sources :

Nardi AE, Valenca AM, Nascimento I, Freire RC, Veras AB, de-Melo-Neto VL, et al. A caffeine challenge test in panic disorder patients, their healthy first-degree relatives, and healthy controls. Depress Anxiety. 2008;25(10):847-53

1Nauert, R. (2012). Dehydration Influences Mood, Cognition. Psych Central. Retrieved on March 12, 2014, from http://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html

2Akbaraly TN, Brunner EJ, Ferrie JE, Marmot MG, Kivimaki M, Singh-Manoux A. Dietary pattern and depressive symptoms in middle age. Br J Psychiatry. 2009;195:408-413.

3Sánchez-Villegas A, Delgado-Rodríguez M, Alonso A, et al. Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort. Arch Gen Psychiatry. 2009;66:1090-1098.

4University of Eastern Finland. (2013, September 16). Diet is associated with risk of depression. ScienceDaily. Retrieved March 5, 2014 from www.sciencedaily.com/releases/2013/09/130916103530.htm

5Anglin R, Samaan Z, Walter S et al. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 2013.

6Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-Hydroxyvitamin D and Risk of Myocardial Infarction in Men: A Prospective Study. Arch Intern Med. 2008;168(11):1174-1180. doi:10.1001/archinte.168.11.1174.

7Holick MF. Vitamin D deficiency. N Engl J Med 2007;357:266-81.

8http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acidsvia mentalhealthamerica

11 Best Snacks for Type 2 Diabetes

When a case of the mid-afternoon munchies strikes, it can be tempting to reach for unhealthy snacks like chips, cookies, or a candy bar. But doing so is a surefire way to derail a day of healthy eating. The good news: Snacks don't have to be your diet downfall — they can actually help you stick with your diabetes meal plan as long as you choose wisely, says Laura Cipullo, RD, CDE, author of The Diabetes Comfort Food Diet.

Healthy options can curb hunger and provide a boost of energy to get you through your day. The key is to plan ahead and keep the right snacks on hand so you aren't tempted to hit the vending machine. Cipullo usually recommends snacks that contain a mix of carbohydrates, protein, and healthy fats. The winning combination will fill you up and digest slowly in your body, helping to keep your blood sugar levels steady. Read on to discover 12 tasty, on-the-go options that you can stash in your bag or desk drawer so you’ll always have a satisfying snack on standby.

Popcorn and Roasted Almonds
For a surprisingly filling snack that offers a healthy combo of good fats and high-quality carbohydrates, Cipullo recommends tossing 2 cups of air-popped popcorn with 16 roasted almonds. Like other whole grains, popcorn is full of fiber, a multitasking nutrient that boosts heart health, improves blood sugar control, and curbs appetite. A study published in 2012 in Nutrition Journal even suggested that popcorn is more satisfying than potato chips. Just be sure to skip butter-laden, microwave varieties and bagged popcorn covered in salt and powdered cheese. Instead, opt for plain, air-popped bags or, even better, make a bowl of fresh popcorn at

Greek Yogurt
Protein-packed nonfat Greek yogurt makes a satisfying snack, especially when topped with fresh berries or a sprinkling of nuts. Along with protein, it provides a healthy dose of calcium, says Cipullo. Try Chobani plain Greek yogurt and add fresh fruit for sweetness.

Unsalted Nuts
Although all nuts — including almonds, pecans, pistachios, and peanuts — are packed with protein, fiber, and healthy fats, walnuts may be more beneficial because of their uniquely high levels of omega-3 and omega-6 fatty acids. In a study published in April 2013 in The Journal of Nutrition, women who ate 8 ounces (oz) of walnuts or more a month (or 2 oz per week) reduced their risk of type 2 diabetes by 24 percent. Cipullo suggests choosing raw or dry roasted nuts with no added salt or sugar and limiting servings to a small handful (about 1 oz).

ApplesTurns out Mom was right: An apple a day really can keep you healthy. Filled with fiber, apples can help curb hunger by keeping you feeling full longer. A study published in April 2009 in the journal Appetite found that people who snacked on apples ate 15 percent fewer calories at their next meal. “But nothing in life is free,” says Cipullo. “Because fruit does contain carbohydrates, it’s important to monitor your portions.” Limit yourself to a small apple, she advises, and eat it with a protein or fat like hummus, cheddar cheese, or a tablespoon of natural peanut or almond butter to help keep your blood sugar levels steady.

HummusTypically made from chickpeas, hummus contains protein and heart-healthy unsaturated fat — making this a great grab-and-go snack option, says Cipullo. “Now that they’re individually packed and pre-portioned, they’re easy to just throw in your bag,” she says. Grab a Sabra snack pack with pretzels if you’re on the go, or enjoy hummus at home with sliced carrots, cucumber, apples, whole wheat crackers, or pita chips.

Guacamole
Like hummus, creamy and delicious guacamole dips are now available in individual snack packs that are easy to take on the road. Made from ripe avocados, guacamole is a good source of heart-healthy monounsaturated fatty acids and also contains vitamin E. Plus, it goes perfectly with sliced vegetables, whole-wheat crackers (try to keep it to a 1 oz portion) or a slice of toast with tomatoes. Just be sure to avoid products made from powdered guacamole. Try Wholly Guacamole minis, which are made from Hass avocados and contain just 100 calories.

Berries
Packed with vitamins, antioxidants, and flavonoids, berries are naturally sweet, heart-healthy carbohydrates that are delicious on their own or with proteins or healthy fats. “Berries are great because you can eat a lot of them without negatively affecting your blood sugar,” says Cipullo. “One- and-a-quarter cup of strawberries contains only 15 grams of carbs.” A study published in 2013 in Circulation found that women who ate more than three servings of strawberries or blueberries each week had a reduced risk of heart attack. Another study published in August 2013 in The BMJ linked blueberry consumption to a reduced risk of developing type 2 diabetes. Sprinkle berries on your Greek yogurt or oatmeal, or try pairing them with nuts or cheese.

Cheese Rounds and Sticks
Low-fat cheese rounds (like Babybel), snack blocks, wedges, or sticks are convenient, portion controlled, grab-and-go options that can satisfy any snack urge. A good source of protein and calcium, they have a mild and pleasant taste that goes well with fruit or whole-wheat crackers.

Roasted Seeds
Seeds are a great source of fiber and other key nutrients, like vitamin E, folate, and zinc. This diabetes-friendly snack is a great heart-healthy option, especially if you stick to unsalted varieties. You can have 1/2 cup of shell-on roasted pumpkin or sunflower seeds for less than 200 calories (the calories are higher if you choose shelled varieties, so check the serving size before you start munching). Punch up the flavor by sprinkling on creole seasoning, cayenne pepper, curry powder, or your favorite spice blend.

Peanut and Almond Butter
Rich and creamy nut butters go a long way when it comes to managing blood sugar and keeping you feeling full, says Cipullo. The individual peanut and almond butter packets now available in stores make it easy to eat healthy on the go. Look for brands like Justin's that only contain nuts and salt with no added oil. Spread some on an apple or banana, or use as a dip for carrot and celery sticks. Combining peanut butter with well-portioned carbohydrates will help keep your blood sugar in check. You can also swirl a spoonful into nonfat Greek yogurt or oatmeal for an extra protein boost.