Health and Fitness Blog
14 Jan 2019

Top 9 Diet Trends of 2018


If you’re thinking about tackling a diet as a way to lose weight, then you’re not alone. These were the top diet trends that were searched for on Google in 2018.

#1. The Keto Diet

This option involves eating high-fat foods, some protein, and virtually no carbohydrates. This process gives you a chance to enter ketosis, but it can also increase the risk of heart disease for some people.

#2. The Dubrow Diet

This diet option comes from the Dubrow family, who wrote about their own approach to eating. It combines intermittent fasting with a low-carb emphasis. You’ll avoid processed foods on this diet as well.

#3. The Noom Diet

This diet is the combination of an app and nutritional coach which offers lifestyle tips, food journaling, and educational opportunities about caloric density. The goal is to help people understand what they’re eating to get a handle on portion control.

#4. The Carnivore Diet

This option requires you to eat animal proteins and derived products only. You’ll miss out on several vitamins and minerals when following this idea, but it is also easier to reach a state of ketosis when following this eating plan.

#5. The Mediterranean Diet

This diet is always in the top of the search rankings because it works so well. It’s regularly labeled as the best diet that you can follow. Following it strictly is linked to a lower risk of chronic disease while increasing your brain power. It includes foods like seafood, olive oil, and the occasional glass of red wine.

#6. The Optavia Diet

This option uses several different weight loss programs to create a system of eating that works for you. It’s similar to programs like Weight Watchers or Jenny Craig, requiring you to consume the food offered by the company only. You’ll receive pasta, snack bars, and mixes for shakes and soups. Kits begin around $400, which also gets you access to a nutritional coach.

#7. The Dr. Gundry Diet

This diet suggests that you cut out lectins from your diet, which are indigestible proteins from plants that can cause inflammation in some people. Since there are plenty of foods which contain lectin, this option is one of the most restrictive weight loss options on this list.

#8. The Fasting Diet

Intermittent fasting is a popular concept that went viral in 2018 because of its potential benefits. By restricting your eating to specific windows, the goal is to let your body recover the energy spent on digestion to use it in different ways. The most popular way to follow this diet is to eat within an eight-hour window, then fast for 16 hours.

#9. The Shepherd’s Diet

This diet looks to Biblical figures as a way to encourage healthier eating. It only uses the fats which are mentioned in the Bible while following a low-carb eating profile. Just watch out for the surprise charges that come after signing up to follow it.

What is the diet option which tempts you the most as your weight loss goals move into 2019 and beyond? 

09 Jan 2019

Weight Loss Secrets to Glean from the Mayo Clinic Diet


If you’re tired of following diets that have you losing weight only to gain it back again, then you are not alone. This trend plagues millions of people every year in their battle against obesity. 

The Mayo Clinic diet offers some expert tips that can help you achieve the weight loss you want, then keep it off, with some simple changes to your eating habits.

#1. Stop eating when you’re watching TV.

You should never eat a meal while sitting in front of the television. The Mayo Clinic recommends that you should avoid snacks in this situation as well. Since you’re not moving during the shows or movies you watch, then there is an excellent chance that you could be eating or drinking something without thinking about what you’re doing. 

This “boredom eating” trend can add hundreds of calories to your diet.

#2. Avoid eating processed or pre-packaged foods.

The Mayo Clinic also recommends that you eat as many foods as possible when they are closest to their natural state. When you make fresh fruits and vegetables a top priority, combined with meats and fish which do not contain high levels of preservatives, then your diet receives a bigger punch of nutrients. 

Processed foods tend to provide high levels of salt and sugar which can spike your blood pressure and glucose numbers.

#3. Set realistic goals that you can achieve today.

People who start a diet tend to follow “outcome” goals instead of “daily” ones. You might want to lose 50 pounds, so that becomes the foundation of each activity you choose. These goals aren’t as effective because you don’t see tremendous weight loss right away with most eating plans. A better solution is to focus on processes or actions that achieve results, like eating two extra servings of vegetables every day. Keep track of each daily goal in a diet diary to prove to yourself that you’re making progress toward that overall level of fitness you want.

#4. Start eating at home more often.

Although purchasing food at a restaurant is convenient, easy, and delicious, these items have a direct connection to weight gain for many people. If you want to lose weight, then avoid the portions and high-calorie menu options that you’ll find at local institutions. If you struggle to give this habit up, try eliminating one visit to a restaurant each week until you’re planning all of your meals at home. 

Try to plan meals for an entire week instead of each day to avoid overeating too. 

#5. Find ways to start exercising a little more.

You don’t need to purchase a home gym or buy an expensive membership to start losing weight. Engaging in more activities with greater frequency will help you begin to keep those extra pounds off. Take the stairs instead of opting for the elevator. Park at the back of the parking lot instead of the front.

If you make it your mission to eat better and move more, you’ll find that losing weight isn’t as challenging as it seems sometimes. These new lifestyle habits will help you to keep those extra pounds off more often too!

23 Nov 2018

What Is the Carnivore Diet and Is It Healthy?


The carnivore diet is an all-meat eating plan which requires you to eat nothing but animal-based protein for every meal each day. That means you’ll get a lot of protein, plenty of fat, and very few carbs if you stick to this plan.

It is a concept that is based on a similar theory which helped to create the Paleo diet. Since most of our ancestors were likely eating mostly meat products for their diet, it is an energy-efficient way to get the calories you need while supporting a healthier weight profile.

In addition to meat products, you can consume eggs, butter, and cheese while following the carnivore diet. You can add zero-calorie foods as well, such as spices or coffee, in ways that best meet your health needs.

Before starting a new diet, you should speak with your doctor about what the impact on your health could be. 

What Are the Benefits of Following the Carnivore Diet?

The carnivore diet is popular because it can work as a potential anti-inflammatory option for individuals struggling with an autoimmune condition. It may also help with some mental health concerns, such as depression, while reducing the symptoms of ADHD in adults. 

This works because it removes almost all of the food sensitivities someone may have. 

The weight loss experienced while on this diet is also moderate, so you won’t have the higher risks of gallbladder stones and bloating like you can with rapid weight loss. Some people may still enter into a state of ketosis too, although the results may vary.

Meat products are usually cheaper than fresh produce, so you’ll be able to purchase a higher grade of animal protein and still save money at the grocery store.

What Are the Risks of Following the Carnivore Diet? 

There can be a lot of downsides to following the carnivore diet. Many of them depend on the current state of your health. There is a reason why we have several food groups instead of only one.

If you eat a lot of protein, then it can create a spike in your blood sugar levels that kicks you out of ketosis.

Removing fruits and vegetables from your diet will also decrease the amount of fiber you receive, which is necessary for the health of your colon. Eating red meats in heavy doses also comes with an increased risk of gastric cancers, with gut health changes occurring in as little as two days. 

Your kidneys can come under stress when following this diet too. The extra salts may not clear as effectively from the protein, which can impact energy levels.

Even if you opt for lean protein options, such as turkey or chicken, the issues still remain. It’s also more challenging to reach a stage of ketosis when you avoid red meats altogether.

Although experimenting with your diet is generally okay, the high levels of saturated fat in the carnivore diet may not make it a suitable choice for some people. There may be better ways to reach your goals while including other healthy items, like nuts and legumes, to prevent nutritional deficiencies. 

27 Oct 2018

Best and Worst Diets You Can Try for Weight Loss


Most people find themselves in a position where they would like to lose a little weight at some point in their lives.

With so many different diet programs available today, it can be a challenge to know which options provide healthy choices. There is no one-size-fits-all plan that is currently available. 

If you’re trying to choose the best diet plan for you, then you need to think about what you can live with over the long term. Will the diet make you happy, or cause you to stress out?

Look at factors such as flexibility, enjoyment, and longevity for best results. 

Best Diets to Try for Losing Weight

1. The Keto diet encourages the body to enter a state of ketosis because of its emphasis on protein while removing carbohydrates. You must follow this plan consistently without cheat days for it to offer results.

2. The Paleo diet takes you back to the foundations of human eating habits. It follows the concept that you can only eat foods which would be available to our ancient ancestors. You will be eating a lot of fruits, vegetables, eggs, fish, and poultry if you choose this option.

3. The Atkins diet is one that some people have followed for several decades with success. It’s another low-carb eating plan which encourages your body to enter a stage of ketosis. As you go through the different phases of the diet, you’re allowed to eat more carbohydrates, which restores your overall energy levels.

4. The DASH diet is a good one to choose if you’re struggling with issues like obesity or heart disease. The goal of this eating plan is to reduce salt levels while increasing the number of fruits and vegetables that you consume. This structure results in a reduction of blood pressure and lower body fat over time. 

Worst Diets to Try for Losing Weight

1. The military diet claims that you can lose up to 10 pounds in a single week. The diet severely limits the number of calories you eat while eliminating entire food groups, so it can be more harmful than good for many individuals. Strange food pairings, like bananas with hot dogs, are a trademark of this eating plan.

2. The Apple cider vinegar diet suggests that you can control blood sugar levels and your weight by incorporating more of this product in what you eat. Because it interacts negatively with some medications, especially those that are used for heart disease or diabetes treatments, you must take care of when choosing this option.

3. The cabbage soup diet will have you eating this dish three times every day. You’ll also get to eat other foods on specific days when you follow its nutritional plan. On the first day, you would get to eat fruit except for bananas. Then on the second day, you could eat a non-starchy vegetable, but you couldn’t eat any fruit.

There are plenty of other diets out there which claim significant benefits if you follow them to the letter. Sometimes the best way to lose weight is to think about portion control, add some extra exercise, and then focus sugar limitation. 

Before starting any new diet, you should speak with your doctor about what the best options are for your health. 

21 Oct 2018

How to Make Your Weight Loss Resolution Stick This Year


Fitness and weight loss are frequent additions to resolution lists that are created each year.

If you’re determined that this is the year that you will get your weight in check, then here is what the experts suggest you can do to make these new habits become a regular part of your lifestyle.

#1. Keep Yourself Accountable

Tell your family and friends about your intentions to lose weight. Share your daily and long-term goals with them. Then check-in with them on a regular basis to let them know how you are doing. You might find a workout partner during this initial step.

#2. Use Social Media

Let your acquaintances on social media know about your plans to lose weight too. Keep a log on your Facebook profile or Twitter page about what your current weight and eating habits are. Then update this information each week to prove that you’re reaching the goals you set for yourself.

#3. Join Online Groups

If posting personal information about yourself on social media makes you uncomfortable, then consider joining an online group or forum on weight loss instead. You can share goals, talk about progress, and get ideas from like-minded individuals. 

Try joining a challenge group to find some healthy competition and extra support too. 

#4. Get Rid of Temptations

There will be times that comfort foods will be too great a temptation to avoid when you’re trying to lose weight. Since you have the motivation to make your resolution stick right now, then this is the time to remove the junk food from your home. If you don’t want to throw it away, then give the snacks to someone else who won’t mind eating them.

#5. Prepare Ahead of Time

What gets dieters in trouble is the decision to let their appetite dictate the meals they prepare each night. Try planning out what you’ll eat for an entire week instead. Then portion out your meals in the refrigerator to ensure that you’re eating in healthy ways. Don’t forget to plan for some snacks that you can enjoy! Hummus, nut butter, and even boiled eggs can all help you stick to those resolutions.

#6. Reward Yourself

When you accomplish goals during your efforts to lose weight, then celebrate those moments. Reward yourself in a way that is special to you. That might mean going shopping for shoes, eating at a special restaurant, or going to a movie that you want to see. This step helps you look forward to the next goal while recognizing the hard work you put in to reach the current one.

#7. Visualize Success

Picture yourself as the “new you” each time you look in the mirror. Think about what life will be like when you accomplish your goals. Will you try on new fashions? Go on a vacation? Put on that little black dress you wore back in high school?

These steps will help you stay on track to meet your New Year’s resolutions because you’re staying accountable to your goals. Stay strong, be consistent, and then watch the good stuff start coming your way.