Dieting Plans

Low Carb Diet and Atkins Recipes


Gluten Free Diet

There was a time when having to eat a gluten free diet, meant a severe limitation of tasty choices. However, because of the rise in awareness for the need of gluten free products, manufacturers are stepping up their efforts to produce gluten free products. In fact, there are more gluten free products available now then there ever have been. Manufacturers will probably increase the numbers further as time progresses. If you do have to go on a gluten free diet, you don't have to worry too much about giving up your favorite foods. Chances are you'll be able to find a gluten free substitute. If you can't, there are a lot of quality gluten free recipes on the internet.

What is gluten?

Gluten is certain type of protein. Gluten is found in foods such as rye, wheat, and barley. Because most breads and cereals make use of these foods, they usually also contain gluten. Just because the food is a grain, doesn't necessarily mean it contains gluten. For example, wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, soybeans and sunflower seeds don't contain gluten.
There is some controversy surrounding oats. There is conflicting reports about oats. Many processed foods contain gluten, because it is used as a food additive by many food manufacturers.

Who should be on a gluten free diet?

If you suffer from an autoimmune disorder of the small intestine, called celiac disease, you will most likely be put on a gluten free diet. Celiac disease is often misdiagnosed as irritable bowel syndrome. Some people have the disease but don't really show any outward symptoms. The most common symptoms of Celiac disease include: Chronic diarrhea, the inability to gain weight, unexplained iron-deficiency anemia, bone or joint pain, arthritis, depression or anxiety, tingling numbness in the hands and feet, seizures, canker sores, missed periods, itchy skin rash, and fatigue.

There are some people who suffer from fibromyalgia who claim a gluten free diet has helped alleviate some of their symptoms. If you suffer from fibromyalgia, you should discuss this option with your doctor. You may get some resistance from your doctor, because at this time, there hasn't been any major research into the effects of a gluten free diet on firbromyalgia. If you really want to try it, ultimately, it will be your decision. You just have to make sure with your doctor that you have no health issues that would preclude you from going on a gluten free diet, clear it with your doctor first.

People with diabetes may benefit from a gluten free diet. You have to be careful about going on a gluten free diet if you have diabetes. A lot of gluten free products add extra sugar or extra fat to make them taste better. It is extremely important you talk about going on a gluten free diet with your doctor or nutritionist before you consider going on a gluten free diet.

If your doctor says you have to go on a gluten free diet, or you want to and your doctor says its okay, then you will have many food choices still available to you. You just have to look at labels carefully. Manufacturers are producing more and more gluten free foods. If you have a craving for something that isn't gluten free, there are plenty of gluten free recipes on the internet. There are also many gluten free diet cook books available too.

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GI Diet

Current info about the GI Diet is not always the easiest thing to locate. Fortunately, this report includes the latest GI Diet info available. It seems like new information is discovered about something every day. And the topic of weight loss is no exception. Keep reading to get more fresh news about weight loss and the GI Diet. You might have heard of the GI diet and wondered if it had anything to do with the nation's military forces. Actually, this meal plan is not connected with any branch of the armed services. But it is definitely an important part of the war on fat. By following the GI diet, you might be able to successfully fight the battle of the bulge.

To begin with, it is important to define our terms. GI refers to glycemic index. The GI measures just how quickly the body breaks apart food in order to develop glucose, which has been referred to as a major energy source for the body. The GI was the brainchild of Dr. David Jenkins, a nutritional expert at the University of Toronto.
If food ranks high on the GI scale, it means that the food breaks down quickly. As a result, the body is not satiated and goes looking elsewhere for food. However, food that is low-glucose breaks down less quickly, which means that it makes you feel satiated.

The GI diet, therefore, is made up of food that is low on the GI barometer. If you follow this food plan, you will be eating lean meat and fish, whole grains, nuts, legumes, and fruits and vegetables. In addition, you can partake of dairy, as long as it is low-fat. However, you'll be passing up cake, cookies, bread, and other foods that are comprised of white flour and therefore high on the GI.
Those who support the GI diet maintain that the vast majority of diets are unsuccessful because dieters do not feel satiated. Dieters may also feel fatigued, causing them to binge. In addition, many diets are complex, requiring individuals to do complicated calculations in order to determine how much they should eat.

Following the GI diet is as easy as following a traffic light. Red means stop—in other words, don't eat that particular item. Yellow means proceed to eat with caution—and moderation. Green means go ahead and eat the item—it's good for you. There are numerous advantages to the GI diet. To begin with, it provides proper nutrition, which means that it is heart-healthy. Also, you can eat as much as you want—if the foods have been given the green light. Chances are you won't feel as if you're running on empty with this diet, since it's designed to keep you feeling satiated. It is believed that the diet can reduce the likelihood that you will be afflicted with heart disease, diabetes, stroke, colon cancer and prostate cancer. The GI diet is easy to maintain and equally easy to follow.

You might believe that the GI diet is like Atkins; however, there are notable differences. For example, the Atkins approach stresses high protein and animal fat while curbing carbohydrates. Atkins is based on the philosophy that, if the body does not receive carbs, it will end up breaking down fat instead. Over the long term, Atkins has been linked to kidney damage, heart disease, and Alzheimer's.

But the GI diet is based on carbs such as fruits, vegetables, and whole grains and encourages dieters to eliminate saturated fat, winning it the endorsement of a number of nutritionists. Still, it should be noted that the GI diet is not perfect. If you have spent a lifetime eating foods in the red category, you might find the diet quite challenging. Also, during the initial stage of the diet, the dieter's weight may rise until the body makes an adjustment.

The GI diet may not be as popular as other diet programs, but it has a number of qualities to recommend it. It is not complicated, so it may not lead to as much frustration as other diets. The traffic light system might appeal to even the most unsophisticated of dieters. It encourages the consumption of good carbohydrates which are nutrient-rich. It is also sure to eliminate an individual's reliance on junk food. While the adjustment to the diet may be difficult at first, a number of dieters maintain that it is well worth the effort. You may actually be surprised to learn exactly how much weight you can lose following the GI system.

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Detox Diet

Engaging and following detoxification or detox diet is a great way to cleanse and purify one's body and mine. This has been a common practice in many countries for many years now but the modern life people live now makes detoxifying even more important and essential that it ever was. Overeating, stress, coffee, fast food, alcohol, tobacco and working without enough sleep result to an ongoing need for regular cleasing. However, with the so many detox diets available these days, how are you going to choose the best one? To help you with making a perfect choice, here are some of the reasons, benefits and types of detox diet that you can consider. Read through. Detox Diet Cleansing

Reasons to Detoxify through Detox Diet:

• Get in a good shape
• Eliminate Toxins
• Lose Weight

Benefits of Detoxifying

• Improved digestion and metabolism
• Overall health and well-being
• A stable and healthy level of blood sugar
• Increased mental focus and concentration
• Renewal and rejuvenation
• Fairer and clearer skin
• More energy

Choosing the best detox diet depends mainly on your goals. As yourself if you just want to lose weight, detoxify your body or a combination or losing weight and detoxifying your body. There are many types of detox diets and it is up to you to choose and decide which one suits your preference and lifestyle. To give you the idea, here are some of the different types of detoxification diet.

1. Juice Diet
Only fruit drink juices made from vegetables and fruits such as spinach, carrot, cabbage, celery, apple, cranberry and pineapple. Never consider citrus fruits. This is one of the most effective ways of discharging and eliminating toxins and of losing weight at the same time. You may lose around 10-20 kilograms in 30 days. You may take the juice diet for 1 to 3 days only but remember, careful assessment and medical advice is needed for longer diet and fasting.

2. Only Water Diet
When you are in only water diet, you should not take in anything except water. It lets your organs and digestive tract flush toxins and harmful substances out of the body and rest completely. Medical advice is also needed for longer fasting.

3. Lifetime Diet
Some people may also choose to follow a lifetime diet instead of engaging in fruit juice diet or only water diet. A lifetime diet consists of lentils and beans, whole grains, potatoes, brown rice, fresh fish, honey, fresh fruits, unsalted nuts and vegetables. Avoid eggs, red meat, and foods with refined sugar, saturated fats, ready meals, processed foods, ready-made sauces, alcohol, cigarettes, and coffee. For a maximum effect and for best results, your diet should be combined with exercise. Exercise and body movement stimulates sweating and perspiring, thereby eliminating the toxins through the skin. It also improves metabolism and over detoxification. Yoga exercises, contrast showers and sauna also enhance and improve the natural cleansing process of the body.

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Body Mass Index (BMI)

Bmi (Body Mass Index) For Different Body Types
Reasonable Predictors

Body Mass Index or BMI is frequently used by healthcare providers as a weight assessment tool and is derived by dividing body weight in kilograms by height in meters squared (BMI=kg/m²). Or, if you prefer, divide weight in pounds by height in inches squared, then multiply the result by 703.

Example: Weight = 150 lbs, Height = 5'5" (65")

Calculation: [150 ÷ (65)²] x 703 = 24.96

While it is a reasonable predictor of individual risk for developing chronic diseases and obesity related health problems, it has limitations. For example, BMI does not take into account the difference between excess fat and muscle. Consequently, fit and healthy people with a high proportion of muscle tissue can be erroneously classified as overweight. BMI measures total body weight, not the actual amount of fat a person is carrying. Some people are naturally stocky and have a body mass index that is in the overweight category, when in fact their weight is due to muscle mass and a heavier bone structure rather than excess fat.

Relying on BMI, scales, or even body fat measurements alone can paint an inaccurate picture of realistic weight goals. It is more important to attain a healthy weight based upon several factors, including: Family history, medical history, body-fat distribution and body composition.

Family history takes into account genetic factors, including physical characteristics that are good predictors when trying to establish weight loss and management goals. Medical history is valuable in assessing health risk factors and establishing weight loss goals that may be appropriate for type II diabetes, heart disease, high blood pressure, etc. Body-fat distribution (aka waist-to-hip ratio - WHR) is valuable in determining risk because body fat located in the upper body (especially around the stomach area) is a greater indicator of heart disease, diabetes and prostate cancer than weight around the hips.


BMI is used to classify body weights in 4 general categories, and for different race types of body.

For example: -

Generic European

* under 19 = underweight
* 19-24.9 = normal
* 25-29.9= overweight
* 30 or above - obese

Generic Asian (because excessive weight gain is a greater health risk for those of us of Asian descent

* under 19 = underweight
* 19-22.9 = normal
* 23-24.9 = overweight
* 25 or above = obese

BMI is a somewhat simplistic formula, but it is a guide.

Obesity and overweight is a sever health risk. The illness called ' early death' being a normal result.

Another factor is where on your body the weight is, as fat is different depending on where the fat cells are (more on another post)

Check also with your doctor or a reputable gym on your body fat (depends on your body type).

But here are some general guides

Body fat Men

* 12%-20% - ideal
* 20.1-25.00% - overweight
* over 25% - obese

Body Fat Women

* 15%- 22% - ideal
* 22.1-30% - overweight
* over 30% - obese

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