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Paleo is out and vegan is in!

Here are my predictions for what will be trending in the diet and nutrition industry in 2017!

Gluten-free is here to stay!

Growing rapidly a few years ago, the popularity of the term 'gluten-free' has slowed somewhat but it's definitely not on the decline. It's still going to be a popular diet trend in 2017.

Gluten is a protein found in grains, the part that makes bread fluffy and dough elastic. It's commonly blamed for bloating, wind and abdominal discomfort, among other things. Whether gluten is to blame for these symptoms is an article in and of itself, but non-celiac intolerance to gluten is not a trend that's going away anytime soon.

As a nutrition professional, I would recommend that before you eliminate foods from your diet, you seek advice from an accredited practising dietitian. Don't believe everything you read on Dr Google. There's a lot more to nutrition and good gut health than just gluten, so get holistic advice that looks at the big dietary picture.

Paleo is out!

According to Google trends, the term 'paleo diet' peaked in popularity around January 2013. Since then, it's been on a steady decline. I think we'll see some 'late adopters' find paleo for the first time and give it a shot, but for those of you with your finger on the pulse, you'll be like: "Paleo was like, so yesterday!".

I also think that many individuals who tried paleo found it unsustainable and unable to help them lose weight, improve their energy levels or train harder like it promised it would. I've had LOTS of clients over the years who've struggled on the paleo diet and found much better success with finding a healthy eating pattern, that doesn't eliminate food, that's right for them. If paleo worked for you, great! I'd like to think you follow it because you're healthy, not because it's cool. Because paleo is no longer cool.

Low carb diets are gaining popularity

The low carb diet resurfaces nearly every decade and its popularity is showing no signs of letting up in the near future. It's like this pesky black whisker on my chin. I keep pulling it out but it won't stop growing!

You've got to admire the diet's longevity. We first met the low carb diet when it was popularised by Dr Atkins in the 80s and 90s. I'm predicting that it'll be a popular dietary approach in 2017 as a new generation of dieters look to cut out bread, rice, pasta and potato.

Low carb (high fat) advocates are a passionate bunch, almost religiously claiming their approach as the 'one true diet'. I'd argue that demonising carbohydrates is repeating the same mistakes of the past when we demonised fats. We need both nutrients for good health, not one or the other. Different people need different amounts, and the best diet for you is probably somewhere in the middle the two extremes. I've written about this before.

Ketogenic diets are making an aggressive comeback

The ketonic diet is a very low carbohydrate diet that induces a metabolic state known as ketosis. When your body has no carbohydrates to burn, it has to rely on fat. However, when your body burns fat, without carbohydrates it produces a group of chemicals, collectively known as ketones. Your brain can't burn fat to function, it likes to burn carbohydrate. But in a state of ketosis, it can survive on the ketones.

I'm sorry if that was a chemistry lesson you could care less about. What you need to know is that this is a hotly debated topic in the field of nutrition. Those who advocate a ketogenic diet often aren't nutritionists, but another health professional just branching out. And they're super passionate about it, strongly slamming any opinion contrary to their own.

I'm super interested in this topic and have done some research on the science, looking at both sides of the argument. I recently gave an academic talk about it at the University of Canberra. Long story short, ketosis can't hurt you in the short term. It can help you lose weight quickly. The weight loss is better than other diets over the short term, but not over the long term. The long-term safety of the diet has not been properly researched. Other weight loss approaches are just as effective as ketogenic diets.

I've no idea what has caused this massive spike in popularity but it's going to be a popular discussion point in 2017! Bring it on! I love debating science.

Clean eating is being swept away (see what I did there?)

I'm so glad about this. The term clean eating give me the irrits. Mostly because it causes so much anxiety around food that's just not necessary. Most people who push a 'clean' diet are also not properly qualified. They just pick and choose what they think is clean based on their 'research' (or more specifically Google searches - where health bloggers just regurgitate other health bloggers).

There's so much information about what is clean and what's not clean and it's often inconsistent. For example, clean eating means eating whole foods and cutting out processed foods or foods with long ingredients lists. However, I've read that lettuce (a whole food) might not be 'clean' if it's washed and packaged in plastic, but a protein powder (a processed food with lots of ingredients) for your mason jar smoothie is OK. Huh?

I think it's a case of if you Instagram your food and hashtag it #cleaneating, then it must be! I think we'll gradually see less of this trend in 2017 and for more years to come. Thank goodness that common sense will prevail.

Dairy free is gradually rising

It seems that many people are starting to wonder if drinking the milk from the udder of a cow is right for them. I've definitely come across more dairy hate in the past two years than I have over the entire course of my 12-year career. Although the idea of going dairy free is becoming popular, it doesn't mean that there's truth to the arguments or that you need to worry about it.

If you're not lactose intolerant or allergic to the protein, cows milk is totally fine to include as part of a healthy, balanced diet. You don't want to build you entire diet out of dairy, but if you like milk, yoghurt and cheese, then you can keep on eating them without stress. If you're not keen on milk and dairy products then seek advice as to other sources of calcium and protein. Many milk alternatives, don't mimic the nutrition found in cows milk and are not great substitutes if you haven't planned your whole diet well.

Vegan is the new paleo

I put my money on this being one of the most popular dietary approaches in 2017. Generally fuelled by ethics and concerns about sustainability, veganism is more than just a diet, it's a lifestyle. Google trends show a sharp increase in individuals searching on the topic in the past six months and this is likely to continue into the new year.

I've written before about vegan diets and what we can learn from them. However, like all dietary approaches, they can be healthy or not healthy based on how well they're planned and how effectively you make food choices day to day.

Quitting sugar is not so sweet

Like paleo and clean eating, the term 'quit sugar' is also trending a lot less on Google these days. I wholeheartedly believe we need to reduce the sugar in our diets, but the 'quit sugar' message is quite misleading and unhelpful. That's because sugar is in nearly everything! If you were to truely quit sugar you could only eat meat, chicken or fish. And that would cause you problems. Lots of 'shitty' problems.

I also think that people are over the business endorsements and dodgy agendas of these 'I quit sugar' bloggers. One of which recently released their own brand of rice malt syrup. Which, by the way, is sugar! And processed sugar at that.

They're pretty much saying: "Quit all sugar and now buy my special sugar so you can still eat all the yummy foods you love." In order to make their marketing message more consistent, when they say sugar, they mean really mean fructose (a type of sugar), which their special brand doesn't contain. But fruit contains fructose, so you have to quit that too and then gradually add it back in. So you can't eat fructose by you can eat fruit. Well some fruits and not all and not too much. Confusing much?

I genuinely believe you're smarter and better than this.

My approach: I'll help you reduce your sugar intake and improve your overall diet quality so that you'll consistency nourish your body and meet your daily nutrient needs, all while you navigate the busyness of life and still enjoy the things you love. It doesn't really need to be more complicated than that.

Low FODMAP is the trendiest way to beat the bloat

This trend surprised and impressed me. The low FODMAP diet is experiencing major growth in popularity and it's awesome because it's a fantastic, evidenced based approach to managing the symptoms of irritable bowel syndrome. The Healthy Eating Hub has had great results with our clients who've followed it. Our dietitians are very experienced with helping their clients get results, beat their symptoms and figure out exactly what foods are triggering their intolerances. Don't do guess work with your gut health, get professional help.

Juice cleanses are so last year

These short (less than seven days) dietary protocols have no evidence to back them up yet they make the most outrageous claims about what they can do for your health. Besides making you poop water for a few days and experience extensive headaches and nausea (which they claim means the cleanse is working), you'll be better off leaving these on the shelf.

I'm very happy to see their popularity decreasing. They'll not be a top nutrition trend of 2017.

Matcha is the darling of 2017

There's always one trend that outshines them all and my bet is it'll be matcha! Matcha is ground up green tea. A very fine green powder of Japanese origin. Instead of steeping the tea, like you would for regular green tea, you dissolve the green powder into water, milk or other foods. It's so popular you can already get matcha lattes, matcha ice cream , matcha noodles and Google even dished up a matcha Kit Kat.

There are already a number of cafes around Canberra serving up green hot milk (match lattes) and I reckon that it'll pop up all over the place! I had my first one just the other week. It tasted like blended up backyard lawn in lukewarm milk, but after a sachet of raw sugar it was a little easier to gulp down. I persevered, because if the health claims about matcha are true, I'm going to live forever!

If you're over the diet trends and keen to start taking responsibility for making healthy changes in 2017, then my team and I can help.

The Healthy Eating Hub can empower those who are ready for long-term, realistic change. You can get 40% off your consultations if you book in December and January!

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Paleo is out and vegan is in! Here are my predictions for what will be trending in the diet and nutrition industry in 2017! Growing rapidly a few years ago, the popularity of the term 'gluten-free' has slowed somewhat but it's definitely not on the decline.

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A Comprehensive Beginner's Guide to the Ketogenic Diet

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A Comprehensive Beginner's Guide to the Ketogenic Diet

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A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It's referred to as many different names - ketogenic diet, low carb diet, low carb high fat ( LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Our bodies are incredibly adaptive to what you put into it - when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Make keto simple and easy by checking out our 14 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program.

Looking for Something Specific?

What Do I Eat on a Keto Diet?

To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state (ketosis). The more restrictive you are on your carbohydrates (less than 25g net carbs per day), the faster you will enter ketosis. Learn which foods to avoid on the keto diet.

Here's a quick video explaining what and what not to eat on a keto diet. Scroll down to see more in-depth information and a detailed list:

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don't eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat

Grains - wheat, corn, rice, cereal, etc.

Sugar - honey, agave, maple syrup, etc.

Fruit - apples, bananas, oranges, etc.

Tubers - potato, yams, etc.

Do Eat

Meats - fish, beef, lamb, poultry, eggs, etc.

Leafy Greens - spinach, kale, etc.

Above ground vegetables - broccoli, cauliflower, etc.

High Fat Dairy - hard cheeses, high fat cream, butter, etc.

Nuts and seeds - macadamias, walnuts, sunflower seeds, etc.

Avocado and berries - raspberries, blackberries, and other low glycemic impact berries

Sweeteners - stevia, erythritol, monk fruit, and other low-carb sweeteners >

Other fats - coconut oil, high-fat salad dressing, saturated fats, etc.

To see more specific advice on what (and what not) to eat, see our full keto food list >
If you're finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or almond butter to curb your appetite (though snacking can slow progress in the long term). Sometimes we can confuse the want to snack with the need for a meal. If you're in a rush and need a keto fast food option, there are some available.

Vegetables on a Ketogenic Diet

Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken thighs basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.

Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It's still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we've published articles (with 7-day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.

Example Recipes

Here are some examples of our newest keto recipes. Click on the recipe to see a fully detailed version with step by step photos and full nutrition breakdown:

We update the website multiple times a week with new and exciting recipes, so make sure you come back for inspiration on our library stocked with keto recipes >

If you have trouble cooking, feel free to follow along with us on our YouTube channel to see exactly how we create our recipes!

Sample Diet Plans

If you want a sample plan that has a few different ways people approach keto (light breakfast, fasting) with various recipes for breakfast, lunch, and dinner check out our 14 Day Ketogenic Diet Plan.

Your life doesn't have to revolve around the planning aspect. You can go the easy route and get detailed shopping lists and months of meal plans made for you with The Keto Academy >

Benefits of a Ketogenic Diet

There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you'll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our article on the benefits of a keto diet >

Weight Loss

Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.

Control Blood Sugar

If you want to learn more, you can read about how keto can help control blood sugars >

Mental Focus

To learn more, see our article on the benefits of a keto diet for the brain >

Increased Energy & Normalized Hunger

Epilepsy

In the last few years, studies have also shown significant results in adults treated with keto as well.

Cholesterol & Blood Pressure

Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss. If you have high blood pressure or other blood pressure issues, click here to learn how keto can reduce blood pressure >

Insulin Resistance

Acne

For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen. If you're interested in starting a ketogenic diet for your skin, consider reading our article on keto and acne >

Getting started is simple: just dive in! It's always good to spend some time cleaning out your kitchen pantry and adding in new staples. Check out our keto recommendations to start if you're new and not sure what to get.

We also have a free newsletter that gives some extra goodies when you sign up. Subscribe for tools to help you succeed and inspiration to heal with meal planning and to keep your meals fun!

Spend some time on the site, go through different sections, and even read some keto success stories from our readers. For more tips and meal ideas, make sure to follow us on our social channels!

Achieving ketosis is pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here's the bottom line on what you need to do, ordered in levels of importance:

1. Restrict your carbohydrates. Most people tend to only focus only on net carbs. If you want great results, limit both. Try to stay below 20g net carbs and below 35g total carbs per day. If you need extra help, we also have a small guide on finding your keto carb limit >

2. Restrict your protein intake. Many people come over to keto from an Atkins diet and don't limit their protein. Too much protein can lead to lower levels of ketosis. Ideally, you want to eat between 0.6g and 0.8g protein per pound lean body mass. To help with this, consider using the keto calculator >

3. Stop worrying about fat. Fat is the primary source of energy on keto - so make sure you're feeding your body enough of it. You do not lose weight on keto through starvation.

4. Drink water. Try to drink a gallon of water a day. Make sure that you're hydrating and staying consistent with the amount of water you drink. It not only helps regulate many vital bodily functions, but it also helps control hunger levels.

5. Stop snacking. Weight loss tends to do better when you have fewer insulin spikes during the day. Unnecessary snacking may lead to stalls or slow in progress.

6. Start fasting. Fasting can be a great tool to boost ketone levels consistently throughout the day. There are many different ways to go about it, so if you're interested I suggest taking a look at our guide to keto and intermittent fasting >

7. Add exercise in. It's a known fact that exercise is healthy. If you want to get the most out of your ketogenic diet, consider adding in 20-30 minutes of exercise a day. Even just a small walk can help regulate weight loss and blood sugar levels.

8. Start supplementing. Although not usually needed, supplementing can help with a ketogenic diet. Learn more about optimizing with supplements >

Interested in the process of ketosis and how it affects our bodies? Feel free to read more on what ketosis is >

Note: Always remember to be vigilant and make sure you're checking ingredients on labels. It's too often that you will find hidden carbs in products that seem keto-friendly.

Optimal Ketosis and Macros

There are so many tricks, shortcuts, and gimmicks out there on achieving optimal ketosis - I'd suggest you don't bother with any of that. Optimal ketosis can be accomplished through dietary nutrition alone (aka just eating food). You shouldn't need a magic pill to do it. Just stay strict, remain vigilant, and be focused on recording what you eat (to make sure your carb and protein intake are correct).

How to Know if You're in Ketosis

You can measure if you're in ketosis via urine or blood strips, though it's not really worth it. The urine strips are considered pretty inaccurate (they more answer the question "Am I in ketosis?"), and the blood strips are expensive (up to $5 per strip). If you're interested in reading, see our guide to how to measure ketones and ketosis >

Instead, you can use this short list of physical "symptoms" that usually let you know if you're on the right track:

Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more. Acetoacetate, a ketone body, is also excreted in urination and can lead to increased bathroom visits for beginners.

Dry Mouth. The increased urination leads to dry mouth and increased thirst. Make sure that you're drinking plenty of water and replenishing your electrolytes (salt, potassium, magnesium).

Bad Breath. Acetone is a ketone body that partially excretes in our breath. It can smell sharp like overripe fruit, similar to nail polish remover. It's usually temporary and goes away long term.

Reduced Hunger & Increased Energy. Usually, after you get past the "keto flu," you'll experience a much lower hunger level and a "clear" or energized mental state.

Most people end up driving themselves crazy measuring and testing. It's much better to focus on the nutritional aspect, making sure that you're in taking proper foods and staying within your macro ranges ( read below).

"Macros" is an abbreviated term of macronutrients. Your macros are your daily intake of "the big 3" nutrients: fats, protein, and carbohydrates. You can use the following calculator to see what your daily needs will be. If you want to learn more about macros and how they work in relation to keto and our bodies, click here to read more >

Starting on a ketogenic diet? Let's calculate how much you should eat. We use the information you put in to create an accurate keto nutrition profile for you.

NOTE: If you exercise or want to see a more in-depth explanation on how we are calculating the numbers, you should use the full version of the keto calculator >

What unit type do you prefer?

Your age

What is your current age?

Body fat percentage

What is your body fat percentage?

BMI and body fat are two different measurements. If you don't have calipers or a DEXA machine, use our guide to visually estimate body fat percentage.

What is your body fat percentage?

ACTIVITY LEVEL

How active are you on a daily basis?

DEFICIT / SURPLUS

What are your end goals of a ketogenic diet?

CARBS & PROTEIN

How many carbs do you want to consume?

How much protein do you want to consume?

Protein shouldn't be over-consumed on a ketogenic diet. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood.

It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 20g net carbs a day.

If you're sedentary, we suggest between 0.6g and 0.8g protein.

If you're active, we suggest between 0.8g and 1.0g protein.

If you lift weights, we suggest between 1.0g and 1.2g protein.

g.

Your macros

How much should you be eating per day?

Based on your inputs, we suggest you eat: 0 calories. From those, 0g fats, 0g net carbs, and 0g protein

For ideas and inspiration on how to reach your macros, take a look at our ever-growing library of keto recipes. If you don't want to do all of the planning yourself, consider getting detailed shopping lists and months of meal plans made for you with our Keto Academy.

Types of Ketogenic Diets

NOTE: If your end goal for keto is not to build muscle, you can skip this section.

Many people ask if carbs are needed to build muscle. Of course, they're not. If you're asking this question, I will assume you know how you gain mass.

Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It's suggested that if you are looking to gain mass, you should be taking in about 1.0 - 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that's because your total body fat is not increasing as much.

If for some reason you need to put on body fat also, you can achieve your goals through different types of a Ketogenic Diet. These are:

Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. It's the "bread and butter" of this website.

Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.

Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

If you work out intensely, then a TKD or CKD may be for you. To learn more about training on keto, check out our comprehensive guide to bodybuilding on a ketogenic diet >

Physical Performance

People often argue that performance is affected when on a keto diet, but that's not true. Well, not in the long run. In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

Many studies have been done on exercise. A study was done on trained cyclists who were on a ketogenic diet for four weeks. The results show that aerobic endurance was not compromised at all, and their muscle mass was the same as when they started.

Their bodies adapted through ketosis, limiting both glucose and glycogen stores, and used fats as the predominant energy source.

There was another study done on eight professional gymnasts who had the same results. Both groups were fed a strict diet of green vegetables, proteins, and high-quality fats. So, even if you are doing long bouts of cardio - a keto diet has been proven time and time again.

The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can "carb-up" by eating 25-50g of carbs about 30 minutes before you train.

If you're looking to train intensely on a ketogenic diet and want to learn more about the basics, see our guide to training on a keto diet >

Dangers of a Keto Diet

Can ketone production in the body get too high? Yes, it's called ketoacidosis. Is it likely under normal circumstances? Not at all. For most people, it's a challenge just to get into optimal ranges for ketosis. Getting into territory where you need medical intervention is just not likely.

NOTE: The main exception to ketoacidosis is type 1 diabetics - it can happen when insulin levels are severely low which is rare in someone with a normally functioning pancreas. Dangerously high ketone levels result in insulin secretion.

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on keto. There have been tons of studies published over the last 30 years that show how high amounts of fat and few carbs are beneficial.

People sometimes get keto confused with high fat, high carb diets which are terrible for the body. Of course, when you eat a lot of fatty foods that are high in sugar, you'll be getting yourself into trouble.

Have you been thinking of going on a low-fat diet? It's been shown that a ketogenic diet is both healthier and more effective than low-fat dieting.

When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first - resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets ( NOT a keto diet).

As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be wary if you're currently taking medications for a pre-existing condition as extra monitoring may be needed. Be careful when breastfeeding as you may need to increase carb intake.

What Happens To My Body

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process and only has a few enzymes for dealing with fats - mostly to store them.

In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.

In fact, you should go overboard with the salt - salt everything! Sodium will help with water retention and help replenish the electrolytes. For most, this temporary groggy feeling is the biggest danger you're going to face. It's called the "Keto Flu."

Keto Flu

Keto flu is a very common experience for people new to a ketogenic diet, but it often goes away after just a few days - and there are ways to minimize or even eliminate it. When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

There are a few reasons for the keto flu, but the two primary ones are:

1. The keto diet is a diuretic. You tend to go to the bathroom more to urinate, which attributes to a loss of both electrolytes and water in your body. You can usually help combat this by either drinking bouillon cube or Powerade Zero and by increasing your water intake. Mainly, you want to replenish your depleted electrolytes.

2. You're transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you're having a large problem with this, you can choose to reduce carb intake gradually.

After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.

You may notice that if you're an avid gym-goer, you lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body becomes keto-adapted, your body will be able to fully utilize fat as its primary source of energy.

If you're new to keto and seem to be having an issue with the common side effects, read our guide on the keto flu and how to remedy it >

Common Side Effects on a Keto Diet

Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you're drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. If you want to read more on this, see our guide on micronutrients >

For an overview of this section and a more in-depth guide, you can read more on how to remedy different side effects of the ketogenic diet >

Cramps

If the problem persists, try supplementing with a magnesium supplement >

Constipation

Heart Palpitations

Reduced Physical Performance

You may see some limitations on your performance when you first begin a keto diet, but it's usually just from your body adapting to using fat. As your body shifts in using fat for energy, all of your strength and endurance will return to normal.

If you still notice problems with performance, you may see benefits from intaking carbs prior to your workout (or cycling carbs). Click here to read more >

Less Common Side Effects on a Keto Diet

These are some of the lesser common problems that I am e-mailed about on a semi-consistent basis. Many of these problems also relate to hydration and micronutrients, so make sure that you are drinking plenty of water and replenishing electrolytes.

Breastfeeding

Specifically, 300-500 calories worth of extra fat to help with milk production. You should always contact medical professionals for advice.

Hair Loss

Increased Cholesterol

There's a small percent of people that experience raised LDL cholesterol as well. These elevated levels are usually fine - though harder to test. The dangers of LDL cholesterol come from size and density, which are shown to be very healthy on keto. Read more on keto and cholesterol >

Gallstones

Of the few studies done on keto and gallstones, most people have either improved or cured gallstone problems. The only downside is that many reported an increase in discomfort when starting out on low-carb. If you stick with it, you should notice a vast improvement.

Another common question relating to gallstones is "Can I start keto if I have had my gallbladder removed?" The answer is yes.

You may want to increase your fat gradually to allow your system some time to get used to it.

Indigestion

Keto Rash

There's no real scientific reasoning/explanation behind why some people start to itch when they start keto. There's just a handful of experiences that people have written about, and so I'm basing my answer on what I've read.

From anecdotes, it's most likely irritation from the acetone that is excreted in sweat (it's why you may experience bad breath).

It's worth looking into better clothing options for absorbing or wicking sweat from your body. It's also worth showering right after an activity that causes you to sweat.

If it's a lasting issue that is causing problems, you may want to consider upping your carbs or changing exercise plans.

Troubleshooting Further

Sometimes there's issues or problems that aren't covered in this guide. There are many other articles on the site, so make sure to search. If you're having trouble with a specific question, we have a very helpful facebook group too!

You'll find some common questions that we come across when people start out below. At the bottom of the section, there's a link to an in-depth FAQ as well.

Q: How much weight will I lose?

A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common "stall" causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).

Loss in water weight is common when you first start a low carb diet. Ketosis has a diuretic effect which can cause a significant amount of weight dropped in only a few days. While I hate being the bearer of bad news, this isn't fat. But on a side (and more positive) note, that shows that your body is starting to adjust itself into a fat-burning machine!

There's a huge list of keto-friendly recipes for you to choose from, go check them out! See our growing list of keto recipes >

Q: How should I track my carb intake?

A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on how to track carbs easily on keto >

Others choose to use FatSecret, which is an app I am unfamiliar with, although I do know that you can track your net carbs. The choice is entirely up to you and up to your free will to decide.

Q: I cheated and want to get back on keto. How do I do that?

A: First take a breath, it's not the end of the world. You may find that your weight goes up temporarily as your body retains water. You may also find that the scale goes down pretty quickly when you lose that water. If you see the scale fluctuating, please keep in mind that there's a biological reason for it.

Pick yourself up, get back on track, and stay strict to keep cravings down. If you're having trouble with the planning aspect, you may want to consider looking into our Keto Academy Program.

Q: I'm not losing any more weight. Now what?

A: Many things can cause a slow down in weight loss: stress, lack of sleep, exercise, hormonal changes, and alcohol use among other things are factors. Weight loss will not always be a linear process, either. We have fluctuations in water that happens every day.

On average people will lose 1-2 lbs. a week, but that doesn't mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If you're still experiencing problems after 4-5 weeks, start looking into your dietary choices.

The first thing people typically recommend is re-tracking your macros to make sure you've been on track, making sure you're drinking enough water and supplementing electrolytes, and finally reducing the amount of dairy being used. You can also read more about overcoming a keto weight loss plateau >

Q: I don't like meat/eggs/dairy/[insert disliked food], can I still do a ketogenic diet?

A: The short answer is yes. Aside from the broad guidelines stated above, there are no real "rules" so long as you're low carb, moderate protein and getting the rest of your calories from fat. If it fits within your macros, then you're fine.

Some drink coffee with butter ( recipe here) and eat plenty of meat; some do vegetarian recipes, some are dairy and nut-free. There are lots of options out there to suit any dietary restrictions.

Q: What happens after you reach your goal weight on keto?

A: Some people want to go off keto once they've reached their goal weight, others choose to stay on keto or take up a clean-eating diet. I've been on keto for almost a decade now. One thing to always remember - if you go back to your old habits you will put the weight back on.

If you keep your intake in check, you may still notice an increase in weight because of glycogen stores refilling. Many people find they stick to keto or a low-carb diet simply because it makes them feel better.

You can read more common keto questions on our frequently asked keto questions >

Saving Money and Budgeting

A common misconception is that the ketogenic diet is more expensive than other diets out there. And, while it may be a little bit more expensive than buying grain-stuffed foods, it's much cheaper than many people think. To get an idea, I've broken down the costs of some of our most favorite recipes that you can read here >

A ketogenic diet may be more expensive than a standard American diet, but it's no different than other clean eating lifestyles. That said, there's still numerous ways to save money while cooking keto. The best ways to save money is the same as with any other budgeting:

Search for deals. There's always a sale or a coupon to be found for keto-friendly items out there. Typically you can find significant savings in magazines and newspapers that are sent to your house, but they can also be combined with in-store specials and manager cuts. When combined, you can save a significant amount of your keto groceries.

Bulk buy and cook. If you're someone who doesn't like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.

Make things yourself. While it's extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.

You can read more advice on how to save money on eating keto on a budget >

Takeaways and Advice

Overall, eating a high amount of fat, moderate protein, and a low amount of carbs can have a massive impact on your health - lowering your cholesterol, body weight, blood sugar, and raising your energy and mood levels.

A ketogenic diet can be hard to fathom in the beginning but isn't as hard as it's made out to be. The transition can be a little bit tough, but the growing popularity of the clean eating movement makes it easier and easier to find available low-carb foods.

After reading this page in its entirety, my best cut and dry advice for someone starting off and wanting to lose weight are listed below:

1. Keep it straightforward and strict. You usually see better results in people who restrict their carb intake further. Try to keep your carbs as low as possible for the first month of keto. Keep it strict by cutting out excess sweets and artificial sweeteners altogether (like diet soda). Cutting these out dramatically decreases sugar cravings.

2. Drink water and supplement electrolytes. The most common problems come from dehydration or lack of electrolytes. When you start keto (and even in the long run), make sure that you drink plenty of water, salt your foods, and take a multivitamin. If you're still experiencing issues, you can order electrolyte supplements individually.

3. Track what you eat. It's so easy to over-consume on carbs when they're hidden in just about everything you pick up. Keeping track of what you eat helps control your carb intake and keep yourself accountable.

If you're still not sure where to start or you want to learn a little bit more about me and the website, I'd highly recommend reading through my "Start Here" page.

P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.

+ The food will always fit to your macros and cooking preferences!

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Keto Diet: A Comprehensive Beginner's Guide [Tips, Recipes, FAQ]

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A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It's referred to as many different names - ketogenic diet, low carb diet, low carb high fat ( LCHF), etc.

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WeightWatchers Weight-Loss Program-Lose Weight and Keep It Off

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Build healthy habits with a weight-loss program and nutritionist-designed food plan. Get support from expert coaches to help you lose weight and keep it off.

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The Official South Beach Diet Weight Loss Plan

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The Official South Beach Diet Weight Loss Plan

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Ready to lose weight and get in the best shape of your life? Join the millions who have lost weight on the South Beach Diet plan!

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Zone Diet: Leading Anti-Inflammatory Food & Supplements

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Frequently Asked Questions (FAQ) | Vegan Raw Food Health and Fitness, 80/10/10 Diet Videos by Dr. Douglas Graham

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Founded on the teachings of Dr. Douglas Graham and the philosophy of Natural Hygiene. Home of the 80/10/10 low-fat vegan raw food diet and lifestyle. We believe that health is the birthright of each individual and is the result of lifestyle choices and environmental factors.

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The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss.

Proponents of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods high in carbs.

In the past 12 years, over 20 studies have shown that low-carb diets are effective for weight loss (without calorie counting), and can lead to various health improvements.

The Atkins diet was originally promoted by a physician named Dr. Robert C. Atkins, who wrote a best-selling book about the diet in 1972.

Since then, the Atkins diet has been popular all over the world and many more books have been written about it.

The diet was originally considered unhealthy and demonized by the mainstream health authorities, mostly due to the high saturated fat content. However, new studies have shown that saturated fat is harmless ( 1, 2).

Since then, the diet has been studied thoroughly and shown to lead to more weight loss than low-fat diets, and greater improvements in blood sugar, HDL (the "good" cholesterol), triglycerides and other health markers ( 3, 4).

Despite being high in fat, it does not raise LDL (the "bad") cholesterol on average, although this does happen in a subset of individuals ( 5).

The main reason low-carb diets are so effective for weight loss, is that when people reduce carbohydrate intake and eat more protein, their appetite goes down and they end up automatically eating fewer calories without having to think about it ( 6, 7).

You can read more about the health benefits of low-carb diets in this article.

The Atkins Diet is a 4-Phase Plan

The Atkins diet is split into 4 different phases:

1. Phase 1 (Induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss.

2. Phase 2 (Balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.

3. Phase 3 (Fine-Tuning): When you are very close to your goal weight, add more carbs to your diet until weight loss slows down.

4. Phase 4 (Maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining weight.

However, these phases are a bit complicated and may not be necessary. You should be able to lose weight and keep it off as long as you stick to the meal plan below.

Some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well.

Others prefer to just stay in the induction phase indefinitely. This is also known as a very low-carb ketogenic diet (keto).

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Foods to Avoid

You should avoid these foods on the Atkins diet:

Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.

Grains: Wheat, spelt, rye, barley, rice.

Vegetable Oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.

Trans Fats: Usually found in processed foods with the word "hydrogenated" on the ingredients list.

"Diet" and "Low-Fat" Foods: These are usually very high in sugar.

High-Carb Vegetables: Carrots, turnips, etc (induction only).

High-Carb Fruits: Bananas, apples, oranges, pears, grapes (induction only).

Starches: Potatoes, sweet potatoes (induction only).

Legumes: Lentils, beans, chickpeas, etc (induction only).

Foods to Eat

You should base your diet around these healthy foods.

Meats: Beef, pork, lamb, chicken, bacon and others.

Fatty Fish and Seafood: Salmon, trout, sardines, etc.

Eggs: The healthiest eggs are Omega-3 enriched or pastured.

Low-Carb Vegetables: Kale, spinach, broccoli, asparagus and others.

Full-Fat Dairy: Butter, cheese, cream, full-fat yoghurt.

Nuts and Seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.

Healthy Fats: Extra virgin olive oil, coconut oil, avocados and avocado oil.

As long as you base your meals around a fatty protein source with vegetables or nuts and some healthy fats, then you will lose weight. It's that simple.

After Induction is Over, You Can Slowly Add Back Healthier Carbs

Despite what you may have heard, the Atkins diet is actually quite flexible.

It is only during the 2-week induction phase that you need to minimize your intake of healthier carb sources.

After induction is over, you can slowly add back healthier carbs such as higher carb vegetables, fruits, berries, potatoes, legumes and healthier grains like oats and rice.

However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals.

If you start eating the same old foods again in the same amounts as before, you will gain back the weight. This is true of any weight loss diet.

Maybe Eat

There are many delicious foods you can eat on the Atkins diet.

This includes foods like bacon, heavy cream, cheese and dark chocolate.

Many of these are generally considered fattening because of the high fat and calorie content.

However, when you're on a low-carb diet, fat becomes your body's preferred energy source, making these foods perfectly acceptable.

More details here: 6 Indulgent Foods That Are Low-Carb Friendly.

Drink

Here are some drinks that are acceptable on the Atkins diet.

Water: As always, water should be your go-to beverage.

Coffee: Despite what you may have heard, coffee is high in antioxidants and actually quite healthy.

Green Tea: A very healthy beverage.

Alcohol is also fine in small amounts. Stick to dry wines with no added sugars, and avoid high-carb drinks like beer.

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What About Vegetarians?

It is possible to do the Atkins diet as a vegetarian (and even vegan), but difficult.

You can use soy-based foods for protein and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based fat sources.

Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream and other high-fat dairy foods.

A Sample Atkins Menu For One Week

This is a sample menu for one week on the Atkins diet.

It is suitable for the induction phase, but you should add more higher-carb vegetables and some fruits as you move on to the other phases.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Make sure to include a variety of different vegetables in your diet.

A few examples of healthy and super satisfying low-carb meals: 7 Healthy Low-Carb Meals in Under 10 Minutes.

Healthy Low-Carb Snacks

Most people feel that their appetite goes down on the Atkins diet.

They tend to feel more than satisfied with 3 meals per day (sometimes only 2).

However, if you feel hungry between meals, then here are a few quick healthy snacks:

Leftovers.

A hard-boiled egg or two.

A piece of cheese.

A piece of meat.

A handful of nuts.

Some greek yogurt.

Berries and whipped cream.

Baby carrots (careful during induction).

Fruits (after induction).

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How to Follow The Atkins Diet When Eating Out

It is actually very easy to follow the Atkins diet at most restaurants.

1. Get extra vegetables instead of bread, potatoes or rice.

2. Order a meal based on fatty meat or fatty fish.

3. Get some extra sauce, butter or olive oil with your meal.

A Simple Shopping List For The Atkins Diet

It is a good rule to shop at the perimeter of the store. This is usually where the whole foods are found.

Eating organic is not necessary, but always go for the least processed option that fits into your price range.

Meats: Beef, chicken, lamb, pork, bacon.

Fatty Fish: Salmon, trout, etc.

Shrimp and shellfish.

Dairy: Greek yogurt, heavy cream, butter, cheese.

Vegetables: Spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions, etc.

Berries: Blueberries, strawberries, etc.

Nuts: Almonds, macadamia nuts, walnuts, hazelnuts, etc.

Seeds: Sunflower seeds, pumpkin seeds, etc.

Fruits: Apples, pears, oranges.

Coconut oil.

Olives.

Extra virgin olive oil.

Dark chocolate.

Avocados.

Condiments: Sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.

It is highly recommended to clear your pantry of all unhealthy foods and ingredients. This includes ice cream, sodas, breakfast cereals, breads, juices and baking ingredients like sugar and wheat flour.

You Won't Be Disappointed

If you're serious about the Atkins diet, I recommend you get one of the Atkins books and simply get started as soon as possible.

That being said, the detailed guide in this article should contain everything you need to succeed. To create a printable version, click here.

You can find a whole ton of healthy low-carb recipes on this page: 101 Healthy Low-Carb Recipes That Taste Incredible

At the end of the day, the Atkins diet is a very healthy and effective way to lose weight. You won't be disappointed.
More about low-carb diets:

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The Atkins Diet: Everything You Need to Know (Literally)

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The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. Proponents of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods high in carbs.

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Getting in shape isn't easy when you've got a busy life - but with #noexcuses, you can make it happen, no matter what you've got going on. An intensive 8-week program, #noexcuses gives you everything you need to lose weight, from daily workouts and eating plans to handy extras like shopping lists and recipes.

And the best bit? As well as the program you get the support of the qualified Kim Beach team through our #noexcuses private Facebook support group. It's an awesome member-only group where you can connect with other people on the program with exactly the same goals as you plus ask any questions you want along the way. It's an amazing, personal and motivating group where you will get all the help you need to make your #noexcuses journey a success!

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Getting in shape isn't easy when you've got a busy life - but with #noexcuses, you can make it happen, no matter what you've got going on. An intensive 8-week program, #noexcuses gives you everything you need to lose weight, from daily workouts and eating plans to handy extras like shopping lists and recipes.

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The CSIRO has, perhaps surprisingly, launched a new diet that includes intermittent fasting three days a week.

It might sound counterintuitive, as fasting diets have traditionally been considered about as ineffective and nutritionally inadequate as the much-maligned Atkins or cabbage soup diets. But research now shows that they can be just as effective as standard, calorie-controlled diets.

The weekly 'Flexi' program, which is available in pharmacies and offers a recipe book along with online resources, comprises three fasting or 'control' days where dieters consume 40 per cent of their energy requirements, three kilojoule-controlled 'classic' days and one free 'flexi' day where there are no dietary restrictions.

Meal-replacement shakes, soups and bars are consumed on control and classic days in addition to whole, food-based meals and snacks.

The program is based on comprehensive research by the CSIRO which saw participants following a fasting diet in the 16-week trial lose an average of 11 kilograms each and see improvements in cholesterol, insulin, glucose and blood pressure levels.

CSIRO research dietitian Dr Jane Bowen says the diet offers an alternative to traditional, calorie-controlled diets because it focuses on routine and energy intake over a full week.

"This is something a bit different that will suit some people because the routine of the meal replacement can really help people know what they need to do, and a lot of people respond to that level of structure and prescription," she says.

"They're able to vary their energy intake, so some days they eat less, which enables them to eat more on other days. We know that life gets in the way and often people will fall off the wagon [of a typical diet] if they have a wedding or a party."

Associate Professor Amanda Salis, from the University of Sydney, says a growing body of research shows that intermittent fasting stacks up against more typical approaches to weight loss.

"Whether you're doing a diet that involves continuously restricting the amount of kilojoules you consume from one day to the next or whether you do an intermittent fasting diet, the research is showing that at the end of three, six and now even 12 months that your weight loss will be similar," she says.

And even though meal-replacement products may sound like they belong with the fad diets of old, the experts agree they are an essential component of the Flexi program.

"The fasting days are much more likely to be nutritionally incomplete - it's pretty hard to have a fasting day that meets nutrition requirements without using meal replacements," says dietitian Melanie McGrice, a spokesperson for the Dietitians Association of Australia.

Crucially, however, the control group in the CSIRO's research consumed an energy-restricted diet every day of the week and also lost 11 kilos, so nutrition research scientist Dr Tim Crowe says it's important not to discount traditional approaches to weight loss.

"The results look impressive, but the control group who were on a more traditional calorie-controlled diet for seven days a week, consisting of two meal replacements and one healthy meal of vegetables and protein, also had the same amount of weight loss," he says.

"Fasting diets do work for weight loss, but not everyone has the same success. And when you compare them to more traditional diets, they don't offer an extra advantage for long-term weight loss."

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What you need to know about CSIRO's Flexi Diet

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The CSIRO has, perhaps surprisingly, launched a new diet that includes intermittent fasting three days a week. It might sound counterintuitive, as fasting diets have traditionally been considered about as ineffective and nutritionally inadequate as the much-maligned Atkins or cabbage soup diets. But research now shows that they can be just as effective as standard, calorie-controlled diets.

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About The Diet | CSIRO Total Wellbeing Diet

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The Total Wellbeing Diet is a higher protein, low GI eating plan that is scientifically formulated for weight loss.

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Mediterranean diet: A heart-healthy eating plan

The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.
By Mayo Clinic Staff
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.

The Mediterranean diet incorporates the basics of healthy eating - plus a splash of flavorful olive oil and perhaps a glass of red wine - among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein ( LDL) cholesterol - the "bad" cholesterol that's more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

Replacing butter with healthy fats such as olive oil and canola oil

Using herbs and spices instead of salt to flavor foods

Limiting red meat to no more than a few times a month

Eating fish and poultry at least twice a week

Enjoying meals with family and friends

Drinking red wine in moderation (optional)

Getting plenty of exercise

Fruits, vegetables, nuts and grains

©2009 Oldways Preservation and Exchange Trust

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil - not eaten with butter or margarines, which contain saturated or trans fats.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts - generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.

Healthy fats

The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat - a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.

"Extra-virgin" and "virgin" olive oils - the least processed forms - also contain the highest levels of the protective plant compounds that provide antioxidant effects.

Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fatty fish - such as mackerel, lake trout, herring, sardines, albacore tuna and salmon - are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.

Wine

The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.

However, alcohol - in moderation - has been associated with a reduced risk of heart disease in some research studies.

The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65.

If you're unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.

Putting it all together

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way. Here are some specific steps to get you started:

Eat your veggies and fruits - and switch to whole grains. An abundance and variety of plant foods should make up the majority of your meals. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-grain rice and pasta products.

Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread.

Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Or try tahini as a dip or spread.

Spice it up. Herbs and spices make food tasty and are also rich in health-promoting substances. Season your meals with herbs and spices rather than salt.

Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of canola oil.

Rein in the red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats.

Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

Raise a glass to healthy eating. If it's OK with your doctor, have a glass of wine at dinner. If you don't drink alcohol, you don't need to start. Drinking purple grape juice may be an alternative to wine.

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Mediterranean diet: A heart-healthy eating plan

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The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.

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Are you an athlete or someone who likes to exercise recreationally? It's important to consider the food you eat as fuel that will improve your athletic performance for the long and short term rather than hinder it.

The mainstream approach to an athlete's diet these days seems to include:

A high intake of many forms of sugars and carbohydrates - breads, pastas, sugar, pure glucose, dried fruit

Low consumption of fat, particularly saturated fat

A high consumption of different fruits and vegetables

Protein amount depends on the individual, may include protein shakes

Vitamin and mineral supplement as needed

Glucose rich electrolyte drinks or gels (eg Hydrolyte, Endura Sports Energy Gel)

Emphasis is placed on the macronutrient composition of foods; fat, protein, carbohydrates, rather than the quality of these foods. Often the products advised contain man-made food substances such as highly processed fats and oils, preservatives, colours and flavourings which have an inflammatory and detrimental effect on your body in the short and long term.

It is critical that an athlete avoids inflammatory foods completely, to allow the body to heal, recover and detoxify consistently. There are many variations to take into consideration as every athlete is unique and has different training intensities.
Question everything
Take advice with an open mind and listen to what practitioners have to say as they all have something valuable to share. However, also think for yourself, listen to your body, your instincts and the results you are getting or not getting.
What about you?
If you're an athlete, you need to start being accountable for your own health, by taking the time to source natural, real food and quality supplements and foods to fuel your body without increasing your inflammation.
"Train like an athelete, eat like a nutritionist, sleep like a baby, win like a champion."
We recommend the following general guidelines for athletes. However it's worth bearing in mind your individual needs, fitness goals and training demands.

Check the ingredients of all products you are recommended and ensure they are real, simple ingredients and free of preservatives, flavourings, flavour enhancers, colours, vegetable oils/fats and refined sugars such as glucose, sucralose and maltodextrin.

Switch refined vegetable oils and fats with cold pressed oils such as avocado, olive, macadamia or inca inchi oil.

You must include saturated fats in your diet, they are essential for each cell in your body. These include ghee, butter, lard, eggs, coconut oil and animal fats.

Remove wheat and gluten as it causes large amounts of inflammation in most people.

Include high quality, whole carbohydrates in moderation, such as sweet potato, rice, honey, bananas, dates.

Include fat and protein with each meal in order to stabalise your blood sugar levels and keep you satiated and well nourished.

Check your protein powder ingredients and consider swapping to Inca Inchi Protein Powder as a suitable alternative, as it contains 1 ingredient which is over 60% complete protein

Always have real food snacks on hand such as inca inchi seeds, chia puddings, boiled eggs, homemade trail mix, berries, bliss balls, coconut flour savoury fritters, meatballs, rissoles or paleo sausages.

Increase the amount of vegetables you eat to help alkalise your body

Drink only filtered water and mix in a drop of lemon juice or apple cider vinegar, a pinch of salt and colloidal minerals to act as electrolytes

Drink adaptogenic herbal teas such as tulsi, ginseng, licorice or ashwagandha. These assist the body in adapting to all forms of stress.

Include an abundance of fresh herbs and spices into your diet such as ginger, turmeric, parsley and coriander to reduce inflammation, increase immunity and cleanse your body.

Ensure you are making time for daily rest, relaxation, sleep and sunshine.

If you have any comments or recommendations for athletes, please comment below as we would love to hear your thoughts!

Happy changing habits.

Sheridan Williamson
Changing Habits Nutritionist

August 2016
To receive a free e-book with 10 delicious gut healing recipes, just click on the image below!

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Sports Nutrition: An Athlete's Guide to Real Food Diet

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Are you an athlete or someone who likes to exercise recreationally? It's important to consider the food you eat as fuel that will improve your athletic performance for the long and short term rather than hinder it.

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4 Meal Plans For Diets That Are Supported by Science

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4 Meal Plans For Diets That Are Supported by Science

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There are many diets that can work.

The key is finding something that you like and can stick to in the long run.

Here are meal plans for 4 healthy diets that are scientifically proven to be effective.

All of them include detailed information on foods to eat, foods to avoid, along with sample menus, shopping lists and even videos that explain some of the key concepts.

1. Low-Carb, Real Food Based Diet

The low-carb, real food based diet is perfect for people who need to lose weight, optimize health and lower the risk of disease. [Read more...]

It is a flexible diet and you can fine-tune your carbohydrate intake depending on your goals.

This diet is high in vegetables, meat, fish, eggs, fruits, nuts and fats, but low in starches, sugars and processed foods.

Check out the full meal plan here.
Here are some more articles about the diet:
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2. Mediterranean Diet

The mediterranean diet is an excellent diet that has been well studied. It is particularly effective for heart disease prevention. [Read more...]

It involves eating the types of foods that were commonly eaten around the Mediterranean sea back in the 20th century.

It includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes, berries, dairy products and extra virgin olive oil.

Check out the full meal plan here.
More articles about the Mediterranean diet:
3. Paleo Diet

The paleo diet is a very popular diet that is effective for weight loss and general health improvement. It is currently the most popular "diet" in the world. [Read more...]

This diet involves eating unprocessed foods that resemble the foods available to our paleolithic ancestors.

Check out the full meal plan here.
Here are some more articles about the paleo diet:
4. The Gluten-Free Diet

The gluten-free diet is essential for people who are intolerant to gluten, a protein that is found in wheat and several other grains. [Read more...]

The best way to eat a gluten-free diet, is to eat whole foods that are naturally gluten-free. Gluten-free junk food is still junk food.

Check out the full meal plan here.
More articles related to the gluten-free diet:

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4 Meal Plans For Diets That Are Supported by Science

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There are many diets that can work. The key is finding something that you like and can stick to in the long run. Here are meal plans for 4 healthy diets that are scientifically proven to be effective.

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