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For years, nutrition experts have been trying to figure out the best diet for people who want to lose weight and have more energy. They haven't been terribly successful. Very few innovations in that field have lasted (beyond eating less and exercising more). Of course, that hasn't stopped us from trying: There's the Atkins diet, the all-cabbage diet, the morning-banana diet, the werewolf diet, the Israeli army diet, the Master Cleanse, the Zone, the charcoal cleanse, the alkaline diet, and the baby-food diet, and (my favorite) the Hollywood cookie diet. There's even a diet that says you will eat less and shed pounds if you just plug your nose while you eat.

While all of these make impressive claims, science has shown again and again that dieting just doesn't work in the long-term. Most people either don't lose the weight or see it boomerang right back (for others, the result of dieting is an eating disorder). But still, we cling to diets because we think they will work-or because often, for a short time, for some of us, for that friend-of-a-friend, they do.
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If no diet has turned out to be a silver bullet for weight loss, then what could explain why some of them at least seem to work, at least for some time? In looking at our rampant dieting culture, I realized that there are a lot of elements that remind me of the placebo effects we see in other parts of our lives. And this got me thinking: Perhaps it's not the contents of the diet that matters. Perhaps it's simply the act of dieting. Is it possible that, rather than the specifics of the food regime you undertake, it's the mere act of starting a diet-any diet-that makes you thinner? Could it be that the inherent placebo effect that comes with any diet is what's causing you to lose weight?

The connection between brain chemistry, eating habits, and weight is nothing new. Our decisions to eat are based on brain chemistry, and the results of those decisions tend to affect our size. We know that stress hormones generated by dieting and other forms of starvation affect how our bodies process fat. Some studies even suggest that deficiencies in certain mood-moderating brain chemicals shape which junk foods we prefer: People with low dopamine crave sweets, those lacking the neurotransmitter acetylcholine crave fat, and those without serotonin try to eat all the starch they can get. So brain chemistry and metabolism are intimately linked.

But could the act of believing that what we are eating will cause weight loss actually be enough to trick our bodies into shedding pounds? It's a provocative idea but a hard one to test. The tricky thing about placebo effects is that the best way to measure them is through a little, well, trickery-give someone an inert pill, make him think it's something else, and measure what effect his own beliefs had. I'm not exactly sure what a placebo cookie would look like, but we do have some data from the emerging science of weight-loss medication that can offer an interesting starting point on weight-loss placebos. There are a number of prescription weight-loss drugs on the market, such as orlistat, liraglutide, and sibutramine (which has since been removed because it caused strokes and heart attacks-and, bizarrely, increased appetite). All of them carry side effects and shouldn't be considered diet pills, but all of them had to pass Food and Drug Administration placebo-controlled trials, too. And while they all out-performed placebo pills, people in the placebo arm still lost an average of five pounds or so over a few weeks or months.

Now, many of these studies merged the drug with calorie limitations, and just the act of counting calories tends to make people eat less of them. But still, five pounds is enough room for some kind of placebo effect. Similarly, weight-loss supplements get measured against placebo controls (though not as often as they should). In those cases, few if any of them outperform placebos-but people in the placebo arm also lose weight.

So there's enough circumstantial evidence around diet pills and supplements to think that placebo diets are at least possible. But supplements and drugs aren't really diets-what would happen if you convinced someone she's on a diet even though she's not? The few studies that have been able to devise a true placebo arm for diets have been riddled with bizarre effects, like one Australian study that tried to determine if nonceliac gluten sensitivity is a real thing. In it, subjects reported feeling worse for all kinds of nonsensical reasons, including going from placebo wheat to more placebo wheat.

But as I said before, the best placebo studies involve a little trickery, and thank God a few scientists are willing to go there. The landmark study comes from Alia Crum at Stanford. As a grad student, Crum did an experiment where she found that just telling hotel workers how much exercise they were getting at work could have positive effects on their health. So in 2010, she took the next logical step. She passed out two types of milkshake-a 620-calorie version and a 140-calorie one, complete with labels that claimed they were either indulgent or diet-to two separate groups. As one might expect, the people's gut chemistry behaved very differently depending on which shake they got, with their hunger hormones (which are also involved in metabolism) dropping much more with the fatty shake.

Except the thing is that she lied-both the shakes were 380 calories. In other words, their bellies responded not to what they were eating but to what they thought they were eating. The following year, a team at Purdue told patients they had invented special solid foods that turned to liquid once in the stomach as well as liquid foods that turn to solid. Some people got actual solids and liquids while others received the magical stomach-changing kinds. Of course, they were actually the exact same meals, and all had the same number of calories.

Naturally, people could feel the nonexisting transformations. The nontransforming-liquid drinkers were all quickly hungry, while the people drinking the "liquid-to-solid" said things like, "I could barely swallow the liquid it was so thick," "I am so full I can barely finish the glass," and my favorite, "It came out like a solid, too."

Meanwhile the people eating the real solid could barely finish them all while those eating the "solid-to-liquid" said, "It hardly feels like I ate anything," "It feels like I drank a bunch of liquid," and "It immediately went away when the cubes turned to liquid in my stomach."

Giggle all you want, but can you really be sure that given the same situation you wouldn't feel exactly the same thing? The subjects in an experiment like this aren't chosen because they are morons; they're chosen because they are us.

But here's the stranger bit: Their bodies' physical chemistry responded accordingly, too. The people who thought they were eating liquids passed them through their systems like liquids. Their hunger hormones, insulin, and other metabolic hormones fell in line with what they expected, not what they ate.

A similar study showed that key brain regions respond similarly to SoBe Lifewater as a Ben & Jerry's milkshake, as long as the beverage was offered up with the word treat. Another, announced just days ago from UC-Berkeley, showed that rats that can't smell gain less weight after eating exactly the same amount of food than rats that can ( maybe the nose-pluggers are on to something). No wonder scientists have begun calling our stomachs "the second brain."

Sadly, there aren't really a lot more studies picking away at how belief affects dieting, though the Stanford team says more are on the way. The problem, says one scientist who works with Crum, is that most of this work floats between nutrition, psychology, and marketing research, and no one is lining up to pay for it.

There is one more link between placebo effects and dieting: Most placebos (though notably not all) are temporary. And, as so many dieters have learned to their dismay, so are the effects of radical fad diets. As few as 1 percent of dieters will keep the weight off permanently.

All of this reminds me of another hugely popular and powerful industry that trades in fantastical, trendy, and ultimately often temporary health solutions: alternative medicines. I've written a book about alternative medicine, and I have nothing against them as long as they don't damage your body, checkbook, or endangered species. It's important to remember that like the supplements market, the dieting industry is almost totally unregulated. The kind of diet you create and sell to others is only limited by your imagination. Which makes it more important for consumers to understand how much they might be relying on the placebo effect to impart actual benefits.

There's plenty more to study when it comes to how our brain understands eating and how our bodies respond to the context around it. Eating is not just a physical act; it's sensual, cultural, and communal. Does the stomach respond similarly in people who truly love food versus those who see it as just fuel? How are we influenced by the attitudes of the people we eat with? Some of the newest placebo research suggests that placebos can be enhanced by peer pressure. (In one experiment, just knowing people experienced pain relief from a drug correlated with other people feeling unusually high placebo effects.)

Lately, I've had the chance to see this in my own life. Recently, at the behest of several family members, I cut gluten out of my diet. It's my first real diet, and yes, I am aware that gluten is not necessarily bad. But I've also felt a little like I'm joining not just my family, but a tribe of gluten-free people across the world, and I've dropped about 15 pounds. I have to say that the science is pretty strong that I am just experiencing a placebo effect.

But in the end, do I really care? Sometimes belief is as good as the real thing.

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Are Diets Just Placebos? The Evidence Is Strange, Funny, and Supports the Theory.

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For years, nutrition experts have been trying to figure out the best diet for people who want to lose weight and have more energy. They haven't been terribly successful. Very few innovations in that field have lasted (beyond eating less and exercising more).

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Vegetarian, Vegan, Paleo, all-natural, Atkins, South-beach, weight-watchers... What are these diets? What's the difference?

Vegetarian diet doesn't include meat, poultry or seafood.

Vegan diet is total vegetarian which does not include meat, poultry, fish, or any products derived from animals, including eggs, dairy products, honey and gelatin.

The paleo diet is eating natural food with little or no processing. In other words, the paleo diet focuses on eating foods nature gave us to eat. This diet typically includes vegetables, fruits, nuts, roots, meat, and organ meats. Foods such as dairy products, grains, sugar, legumes, processed oils, salt, alcohol, coffee, pasta, cereal, candy etc are not included.

All-natural diet is eating all-natural aka unprocessed ingredients. It is similar to Paleo but includes legumes, grains, coffee.

The Atkins diet is a low-carbohydrate diet, eat as much protein and fat as you want. It is usually recommended for weight loss.

South Beach Diet is about choosing the right carbs and the rightfats. There are 3 phases in South beach diet. Phase 1 restricts carbohydrates, phase 2 introduces a few restricted foods are introduced. Phase 3 is maintenance to keep weight-loss last long.

Weight watchers diet - The Weight Watchers eat foods which have assigned points and calculate points of food they eat every day. Points System is the key to lose or control weight.

So...where does Indian Cuisine fit?

Indian cuisine is most friendly for vegetarians. There are several rich dishes for vegans, paleo, gluten-free and nut-free that no other cuisine can offer. Around 40% of Indians are strict vegetarians. As well there are several renowned meat dishes as kebab, tandoori chicken, butter chicken, biryani. There are around 50 spices used in Indian Cuisine. Cumin, coriander, turmeric, caraway seeds, mace, dried ginger, saffron, tamarind to name a few-and there are an infinite number of ways of using them. Even meat lovers will start loving Indian vegetarian dishes. Each state and region has its own cuisine and style of cooking. According to ancient Indians, there are six different tastes: Sweet, Sour, Salty, Bitter, Pungent, Astringent. An Indian meal is a well-balanced combination of all the six tastes.

With low-carbohydrate diet, can Atkins diet be achieved with Indian food? Absolutely. Indian cuisine is always eaten either with rice or roti. But all roasted, sauce based curries, chutneys, rasam, sambar, dal (lentils) can be consumed by themselves, with out rice or roti. A mind shift is necessary to start eating with out rice and roti. When you eat curries with rice and roti, they need more salt and spices. To eat with out rice or roti, you should cut salt and spices than you add in regular recipe. A perfect example is baked chicken, fish marinated in Indian spices, with side of navarathna kurma, Potato roast with rasam. These are an excellent combinations to eat without rice or roti. This is not an end, there are infinite number of combinations to make.

What about South beach and weight watchers diet? Yes absolutely.

As many westerns think, Indian cuisine is not just curries. For westerns, "curry" has become a catch-all name for any sauce based Indian dish. There are lentils, stir-fry's, soups, pickles, chutneys etc. It is famously known as rice based cuisine. That's partly true. Indian cuisine has different flavors in North and South India. North Indian cuisine is wheat based. Wheat roti, naan (wheat tortillas) is their staple food. Paratha - a vegetable or meat stuffed roti is a popular North Indian dish. South Indian cuisine is rice based. Both do have roasted, fried and sauce based vegetables curries. South Indian breakfasts as Idly, Dosa, Vada, utappam are extremely popular. You can choose rice based or wheat based based on your diet preference.

In 21st century, people have started eating Indian food in wrong way. Ancient way of eating is with whole grains. In modern world whole grains diminished, so is physical activity. If you make it whole-grain, and adjust grain amount based on your physical activity, then freshly made Indian cuisine offers you tongue tingling flavors yet a very healthy diet.

There are easy ways to introduce Indian tastes into your kitchen. Start with vegetarian dish which includes less number of spices. Cumin, ginger garlic paste, chili peppers are common spices. Majority of spices are inexpensive and have a lot of shelf life. Keep few ready at home. In-fact, adding them to any dish of any cuisine will instantly enhance the flavor.

Ancient Indians have discovered most flavorful, healthy cooking, preservation techniques, and a balanced meal with right proportions of protein, calcium and vitamins. Many generations since 3300 BCE which is almost 5000 years, Dravidians/Harappan who are native Indus valley residents have blindly followed ancestors recipe judgement and have been successful. Dravidians/Harappans discovered a lot of spices, seasonings, efficient preserving techniques, naturally fermented foods, medicinal quality foods. With Aryan migration, India was divided between Indo-European and Dravidian. Since then moghalai, Sindi, Parsi, goan cuisines evolved. Myself as a food blogger, my mission is to preserve ancient cooking techniques and spread to the world especially to Westerners. From medicinal perspective, Indian cuisine offers a number of balanced dishes. Like turmeric offering anti-inflamatory, cancer treating, arthritis treating benefits. Cloves prevent cancers, and joint inflammation.. Ginger and cloves help digestion. Pepper is great remedy for throat infections.

For Indians, cow is goddess. Killing a cow is considered a sin. So beef availability in India is very low. With muslim population, pork is not widely available either. Those who eat chicken, do have lot of restrictions on when to eat. Non-vegetarian food is not cooked at home on most of the festivals and holy occasions. Family members are restricted from eating on festivals, holy occasions and before visiting temples.

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Different types of diets and where would Indian food fit?

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Vegetarian diet doesn't include meat, poultry or seafood. Vegan diet is total vegetarian which does not include meat, poultry, fish, or any products derived from animals, including eggs, dairy products, honey and gelatin. The paleo diet is eating natural food with little or no processing.

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The typical Western diet is loaded with processed, sweetened, and artificially flavored foods. Food choices are made based on convenience rather than nutrition, while obesity rates continue to climb. This kind of carb, fat, and sugar-laden diet may seem like the norm, but others around the world are much different and much healthier.

Every region of the world has their own style of cuisine. But the healthiest diets focus on wholesome, natural foods, and balanced proportions. So, what do the world's healthiest diets look like?

What Are the Healthiest Regions Across the Globe?

The knowledge that certain regions of the world are healthier than others is nothing new. But a groundbreaking study shows us exactly which parts of the world are the healthiest and why. These results are discussed in Dan Buettner's book, The Blue Zones Solution.

"Blue Zones" are the places where the world's healthiest and longest-living people reside. These Blue Zones have high concentrations of individuals who live to be 100 years or older and have low incidence of chronic health problems like heart disease, diabetes, cancer, and obesity.

So, what are the Blue Zones? Here's where you'll find them:

Okinawa, Japan

Ikaria, Greece

Ogliastra Region, Sardinia

Loma Linda, California

Nicoya Peninsula, Costa Rica

Although unique in culture and cuisine, these regions have dietary factors in common. But these factors are not limited to the five Blue Zones. They can also be identified in the world's healthiest diets.

What Do the Healthiest Diets Around the World Have in Common?

There are key similarities in parts of the globe where people live long, healthy lives. Portion sizes are reasonable, dishes are built from whole foods, and meals are shared with friends and family.

Here's a quick look at some of the healthiest diets around the world:

Mediterranean Diet - Whole grains, legumes, fruits, and vegetables are produced locally. They're made with traditional preparations, and shared with friends and family. Fish and poultry are consumed in moderation, but meat, sugar, and salt are occasional indulgences.

Traditional Okinawa Diet - This eating plan is a low-calorie, nutrient-dense diet. It focuses on fruits and vegetables with modest amounts of seafood and lean meat. The idea is to eat enough food to feel 80 per cent full, and there is an emphasis on sharing with others.

Nordic Diet - Rich in root vegetables, whole-grain bread, and oily fish, the Nordic diet is high in fiber and protein, but low in sugar. Meat dishes and processed dairy products are limited, but fermented milk and cheese are common ingredients.

French Paradox - Largely built around bread, cheese, and wine, the French diet is high in saturated fats, but limited in terms of portions. The focus is on eating smaller amounts of high-quality food rather than overindulging in unhealthy foods.

West African - Centered on lean meat, vegetables, and cereal staples, the West African diet is low in calories and nearly devoid of processed foods. This diet focuses on traditional preparations of foods like fruit, vegetables, whole grains, and fish.

Now that you've seen a preview of the healthiest diets around the world, you can probably draw some conclusions of your own. But how do you apply these principles to your own diet? Here are some dietary changes you can use to model your own meals around the world's healthiest diets:

Focus on plant-based foods such as legumes, beans, fruits, vegetables, nuts, seeds, and healthy fats. Enjoy fresh, in-season produce and use meat as sparingly as possible.

Make breakfast your largest meal of the day and eat smaller meals in the afternoon and evening. Limit your portion sizes and stop eating when your stomach feels about 80 per cent full.

Consume as little added sugar as possible. Get most of your daily intake from natural sugars found in fruits and vegetables. Save sweets for occasional indulgences.

Choose whole, natural foods that have not been processed or altered. Eat as much locally produced, in-season food as you possibly can. And use cooking methods that preserve the nutritional integrity of the raw ingredients.

Drink plenty of water and never drink soft drinks. Feel free to enjoy black coffee and green tea as well as red wine in moderation (one to three small glasses per day, typically with a meal).

If you want to improve your health and maximize your longevity, start by making changes to your diet. Using these world diets as inspiration, start cutting back on foods that are making you sick. Focus on healthier options like fresh fruits and vegetables, beans and legumes, healthy fats, and nuts and seeds .

It takes time to make significant changes to your diet and to your health, but there is no time like the present to get started. Best of luck!

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What Do the Healthiest Diets Around the World Look Like? - Nature's Path

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The typical Western diet is loaded with processed, sweetened, and artificially flavored foods. Food choices are made based on convenience rather than nutrition, while obesity rates continue to climb. This kind of carb, fat, and sugar-laden diet may seem like the norm, but others around the world are much different and much healthier.

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China's Sun Eating

You were probably told never to stare at the sun. But adherents of Sun Eating throw that advice right out the window. According to the diet plan, you're to skip one meal to stare directly at the sun for an oddly precise 44 minutes a day. Supposedly, this curbs your appetite, improves sleep quality, and (ironically) improves vision. The theory: Dieters absorb "solar energy," which they use to fuel their bodies. Strangely, dieters are encouraged to cover up their skin so they don't tan, as lighter skin is still coveted in China. Of course, this negates any vitamin D benefits. While the diet does reportedly lead to some weight loss (not eating will do that), experts worry this could spark an eating disorder (and hurt your eyes!). So sit this one out in the shade.

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The Mediterranean diet is not a single diet but rather an eating pattern that takes inspiration from the diet of southern European countries. There is an emphasis on plant foods, olive oil, fish, poultry, beans, and grains.

The diet draws together the common food types and healthful habits from the traditions of several different regions, including Greece, Spain, southern France, Portugal, and Italy.

Studies suggest that people who live in the Mediterranean area or follow the Mediterranean diet have a lower risk of various diseases, including obesity, diabetes, cancer, and cardiovascular disease. They are also more likely to enjoy a longer life than people in other regions.

Key ingredients of the diet include fresh fruits and vegetables, unsaturated fats, oily fish, a moderate intake of dairy, and a low consumption of meat and added sugar. Studies have linked these factors with positive health outcomes.

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Following the Mediterranean diet may help ensure that food comes from a range of natural, healthful sources.

There is no single definition of the Mediterranean diet, but one group of scientists used the following as their 2015 basis of research.

Vegetables: Include 3 to 9 servings a day.

Fresh fruit: Up to 2 servings a day.

Cereals: Mostly whole grain from 1 to 13 servings a day.

Oil: Up to 8 servings of extra virgin (cold pressed) olive oil a day.

Fat - mostly unsaturated - made up 37% of the total calories. Unsaturated fat comes from plant sources, such as olives and avocado. The Mediterranean diet also provided 33 grams (g) of fiber a day.

The baseline diet for this study provided around 2,200 calories a day.

Typical ingredients

Here are some examples of ingredients that people often include in the Mediterranean diet.

Vegetables: Tomatoes, peppers, onions, eggplant, zucchini, cucumber, leafy green vegetables, plus others.

Fruits: Melon, apples, apricots, peaches, oranges, and lemons, and so on.

Legumes: Beans, lentils, and chickpeas.

Nuts and seeds: Almonds, walnuts, sunflower seeds, and cashews.

Unsaturated fat: Olive oil, sunflower oil, olives, and avocados.

Dairy products: Cheese and yogurt are the main dairy foods.

Cereals: These are mostly whole grain and include wheat and rice with bread accompanying many meals.

Fish: Sardines and other oily fish, as well as oysters and other shellfish.

Poultry: Chicken or turkey.

Eggs: Chicken, quail, and duck eggs.

Drinks: A person can drink red wine in moderation.

The Mediterranean diet does not include strong liquor or carbonated and sweetened drinks. According to one definition, the diet limits red meat and sweets to less than 2 servings per week.

The focus on plant foods and fresh produce means that the Mediterranean diet contains many essential nutrients and food groups, such as:

Healthful fats: The diet is low in saturated fat and high in monounsaturated fat. Health experts recommend limiting the intake of saturated fats to avoid high cholesterol, obesity, and cardiovascular disease.

Fiber: A diet that includes a lot of fresh fruits and vegetables, alongside whole grains and legumes is high in fiber. Fiber promotes healthy digestion and appears to reduce the risk of bowel cancer and cardiovascular disease. It may also reduce the risk of type 2 diabetes.

Learn more here about the benefits of dietary fiber.

Vitamins and minerals: Fruits and vegetables provide vitamins and minerals, which are necessary for the body's healthy functioning. Also, lean meats provide vitamin B-12, which is scarce in an entirely plant-based diet. Click here to learn more about various nutrients, and why we need them. /articles/160774.php

Antioxidants: Antioxidants include vitamins, minerals, and other molecules that can help remove free radicals from the body. Free radicals are toxic molecules that can build up as a byproduct of metabolism and other processes. They can cause damage that can lead to cancer and other diseases. Dietary antioxidants help protect the body by removing free radicals, and plant foods are good sources of antioxidants.

Learn more about antioxidants and the foods that provide them.

Low sugar: Fresh fruits provide natural sugar, but the diet is low in added sugar. Added sugar is high in calories and increases the risk of obesity and its complications. The American Heart Association (AHA) recommend limiting intake of added sugar to 6 teaspoons per day for females and 9 teaspoons per day for males. This equates to 24 g and 36 g, respectively. Instead of sugary sweets, people will eat fruit on the Mediterranean diet.

Fruits contain sugar, but fruit is healthful in moderation. Find out here about some healthful choices of fruits.

However, the Mediterranean diet is an overall way of eating rather than a specific meal plan.

The Mediterranean diet is not a weight loss, but increasing fiber intake and cutting out red meat, animal fats, and processed food may lead to weight loss.

People who follow the diet may also have a lower risk of various diseases.

Heart health

In the 1950s, Dr. Ancel Keys, an American scientist, found that people living in the poorer areas of southern Italy had a lower risk of heart disease and death than those in wealthier parts of New York. Dr. Keys attributed this to diet.

Since then, many studies have indicated that following a Mediterranean diet can help the body maintain healthy cholesterol levels and reduce the risk of high blood pressure and cardiovascular disease.

The AHA note that the overall pattern of the Mediterranean diet is similar to their own dietary recommendations.

The AHA point out that a high proportion of calories on the diet come from fat, which can increase the risk of obesity. However, they also note that this fat is mainly unsaturated, which makes it a more healthful option than that from the typical American diet.

The AHA also caution that science needs more research to identify whether the benefits of the diet stem from the food people eat or other aspects of the Mediterranean lifestyle.

Which foods are good for heart health? Find out here.

Protection from disease

The Mediterranean diet focuses on plant-based foods, and these are good sources of antioxidants.

A 2017 review and meta-analysis concluded that the Mediterranean diet might offer protection from various cancers, and especially colorectal cancer. The authors suggest that the reduction in risk may stem from the high intake of fruits, vegetables, and whole grains.

In 2013, a study linked the antioxidants and fiber content in the Mediterranean diet with good mental and physical health.

Another group of researchers studied health markers for people who had a genetic feature that increased their risk of type 2 diabetes, cardiovascular disease, and stroke.

After a median of 4.8 years consuming a Mediterranean diet, tests showed the participants' levels of blood glucose and fats had decreased. During this time, there was also a lower incidence of stroke.

Diabetes

The Mediterranean diet may help prevent type 2 diabetes and improve markers of diabetes in people who already have the condition, according to a 2014 study.

Various other studies have concluded that following the Mediterranean diet can reduce the risk of type 2 diabetes and cardiovascular disease, which often occur together.

The author of an article in Diabetes Spectrum notes that both the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diet appear to reduce the risk by around 20%.
Find out about other popular diets.
There is no specific meal plan for the Mediterranean diet, but the Mediterranean Diet Foundation recommend the following strategy:

According to one researcher, it is not only food but an outlook on life that contributes to the success of the Mediterranean diet.

The author suggests that, as well as a focus on plant-based foods, a philosophy that emphasizes the following is essential:

moderation and variety

living in harmony with nature

valuing relationships with others, including sharing meals and enjoying a chat around the table

having an active lifestyle, but relaxing after a meal

How can being social affect a person's wellbeing? Click here to find out.

The following plan shows what a person might eat each day if they follow the Mediterranean diet:

Breakfast: Oatmeal with fruit and nuts.

Lunch: Spinach and feta stuffed salmon.

Afternoon snack: Vegetables with a hummus dip or tzatziki.

Dinner: Mozzarella, chickpea, and tomato salad.

Evening snack: Greek yogurt, perhaps with fruit.

For more ideas about what to eat on the Mediterranean diet, see our dedicated article here.

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Mediterranean diet: Facts, benefits, and tips

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The Mediterranean diet is not a single diet but rather an eating pattern that takes inspiration from the diet of southern European countries. There is an emphasis on plant foods, olive oil, fish, poultry, beans, and grains. The diet draws together the common food types and healthful habits from the traditions of several different regions, including Greece, Spain, southern France, Portugal, and Italy.

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Eating ice actually burns calories because it requires energy for the body to melt the cube. One curious doctor suggests this can be used as a legitimate weight-loss tool.

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Many people follow low-carb diets on the basis that if the body does not receive extra carbohydrates, it will not store excess fat.

The idea, then, is that the body will burn some of the stored fat rather than the carbs, which will promote fat loss.

Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months.

The study noted that "longer and larger studies are required to determine the long-term safety and efficacy of low-carbohydrate, high-protein, high-fat diets."

Many people find following a low-carb diet challenging, particularly at the beginning of the diet. The following low-carb diet tips might help people stick to their diet and may help them lose weight successfully.

1. Knowing what foods are low-carb

Low-carb foods include:

lean meats, such as sirloin, chicken breast, or pork

fish

eggs

leafy green vegetables

cauliflower and broccoli

nuts and seeds, including nut butter

oils, such as coconut oil, olive oil, and rapeseed oil

some fruit, such as apples, blueberries, and strawberries

unsweetened dairy products including plain whole milk and plain Greek yogurt

2. Know the carb counts and serving sizes of foods

Most low carb diets only allow for 20 to 50 grams (g) of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.

The foods in the quantities listed below all contain approximately 15 g of carbs:

1 tennis ball sized apple or orange

1 cup of berries

1 cup of melon cubes

½ medium banana

2 tablespoons of raisins

8 ounces of milk

6 ounces of plain yogurt

½ cup corn

½ cup peas

½ cup beans or legumes

1 small baked potato

1 slice of bread

1/3 cup of cooked rice

While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.

The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.

3. Make a meal plan

A meal plan can help a person organise their food for the forthcoming week.

A meal plan can help make things easier.

Anyone trying to follow a low-carb diet could try mapping out their week and plan all meals before heading to the grocery store.

Planning meals in advance can help people stick to the diet.

Knowing what they are going to eat for lunch and dinner can help a person avoid making unhealthful food choices, such as stopping at a fast food restaurant.
Meal planners are available for purchase online.
4. Meal prep

Planning is one thing, but preparing meals ahead of time can also help. Meal prep can help a person:

avoid making unhealthful food choices

save time during busier times of the week

save money

Some people like to prepare a week's worth of breakfasts and lunches ahead of time and store the meals in containers, so they are convenient and ready to go. It is possible to freeze some meals too, meaning people can prepare even more food in advance.

Having lots of pre-prepared meals on hand can help people avoid choosing less healthful options.

Popular low-carb meals to prepare in advance include:

egg muffins

Greek yogurt bowls

protein pancakes

chicken lettuce wraps

protein and vegetable stir fry with no rice

5. Carry low-carb snacks

Low-carb snack options for between meals include:

hard boiled eggs

unsweetened yogurt

baby or regular carrots

handful of nuts

cheese

It is essential to regulate portion size of any snacks to avoid overeating.

6. Consider carb cycling

Carb cycling involves eating very low-carb foods for a set amount of days, followed by one day of eating higher carb meals. This helps the body avoid fat-burning plateaus that can develop after weeks of low-carb dieting.

Carb cycling is not for everyone, and anyone considering it should talk to their doctor or nutritionist first.

7. Not all carbs are created equal

Carbs come in different forms.

Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.

People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.

However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.

Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.

Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.

8. Be aware of alternatives

Substituting high-carb foods for low-carb or no-carb foods can help reduce carb intake.

Some low-carb substitutions include:

lettuce leaves instead of taco shells

portobello mushroom caps instead of buns

baked butternut squash fries

eggplant lasagna

cauliflower pizza crust

spaghetti squash instead of noodles

zucchini ribbons instead of pasta

9. Exercise appropriately

Exercise is an important part of overall health. People should avoid a sedentary lifestyle but refrain from excessive exercising.

The Centers for Disease Control and Prevention (CDC) recommend that adults do moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate health benefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also suggest that people lift weights or do other strength training exercises to improve overall health.

Those on low-carb diets may want to avoid long periods of intense activity such as distance running. This is because people who are doing a form of exercise that requires extra endurance, such as marathon training, will need extra carbohydrates to fuel their bodies.

10. Use common sense

People should know about potential health risks before starting a low-carb diet.

Short-term health risks caused by a low-carb diet may include:

Long-term health risks caused by a low-carb diet may include:

nutritional deficiencies

loss of bone density

gastrointestinal problems

Some people should not follow a low-carb diet unless instructed to do so by a doctor. These groups of people include those with kidney disease and teenagers.

Not everyone will benefit from, or should even consider, a low-carb diet. Anyone thinking about doing a low-carb diet should speak with a doctor before starting.

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Lots of people try to lose weight by reducing their intake of carbohydrates. To ensure the diet is a success, it is essential to understand what carbs you can and cannot eat. Find out what to eat, what to avoid, and how to incorporate exercise.

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https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwjizI2R2pLsAhXxAWMBHRcoDNIQFjAOegQIDxAC&url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbalanced-diet&usg=AOvVaw0VH7qJcSqKZrGYySY0v5d_

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https://www.nationalgeographic.com/what-the-world-eats/

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the 20 most weight-loss-friendly foods on earth that are supported by science.

Once feared for being high in cholesterol, whole eggs have been making a comeback.

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours ().

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels ().

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Summary
Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall ().

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies ().

Summary
Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish - and seafood in general - may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally ().

Studies show that a significant number of people don't fill their iodine needs ().

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (, ).

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

Summary
Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they're high in fiber and tend to be incredibly filling.

What's more, these types of veggies generally contain decent amounts of protein.

They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They're also highly nutritious and contain cancer-fighting substances ().

Summary
Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

The truth is, meat is a weight-loss-friendly food because it's high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day (, , ).

If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

Summary
Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food - both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients - a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They're particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested ().

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss ( 22).

Sweet potatoes, turnips and other root vegetables are also excellent.

Summary
Boiled potatoes are among the most filling foods. They're particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

Tuna is another low-calorie, high-protein food.

It's lean fish, meaning it's low in fat.

Tuna is popular among bodybuilders and fitness models who're on a cut, as it's a great way to increase protein intake while keeping total calories and fat low.

If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Summary
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it's important to prepare them properly.

Summary
Beans and legumes are a good addition to your weight loss diet. They're both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Summary
Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which - calorie for calorie - is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It's also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning ().

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Summary
Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They're particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What's more, they're a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold ().

They also contain many important nutrients, including fiber and potassium.

Summary
Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

Apple cider vinegar is incredibly popular in the natural health community.

It's often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms ().

You can find multiple varieties of apple cider vinegar on Amazon.

Summary
Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

Despite being high in fat, nuts are not as fattening as you would expect.

They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't ().

Just make sure not to go overboard, as they're still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Summary
Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward ().

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet, you'll want to avoid grains, as they're high in carbs.

But there's otherwise nothing wrong with eating whole grains if you can tolerate them.

Summary
You should avoid refined grains if you're trying to lose weight. Choose whole grains instead - they're much higher in fiber and other nutrients.

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (, , ).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers ().

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up ().

Summary
Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't ( 41, ).

Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Summary
Though fruits contain some sugar, you can easily include them on a weight loss diet. They're high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) ().

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Summary
Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It's worth a try if you're want to lose weight.

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world ( 44).

Because of its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach ( 45).

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Summary
Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

It's not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil - a supplement that contains much higher numbers of medium-chain triglycerides ().

Extra virgin olive oil is worth mentioning here, as it's probably one of the healthiest fats on the planet.

Summary
Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy - but not low-fat - is associated with a reduced risk of obesity and type 2 diabetes over time ( 53).

Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.

Summary
Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

It's easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

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The 20 Most Weight-Loss-Friendly Foods on The Planet

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. Not all calories are created equal. Different foods go through different metabolic pathways in your body.

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life.

Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry-lean sources of protein-over red meat. Red wine is consumed regularly but in moderate amounts.

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer's disease.

Here, we outline steps you can take to move toward a more Mediterranean-style diet. Choose one of these strategies below, and make it a habit. When you're ready, move onto the next strategy. No matter where you choose to start, these eight tips for starting a Mediterranean diet can help you make over your plate so you can reap the health benefits.

1. Cook with Olive Oil

If you've been cooking with vegetable oil or coconut oil, make the switch to extra-virgin olive oil. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the "good" type of cholesterol. HDL cholesterol ferries "bad" LDL particles out of arteries, according to a 2017 study in Circulation. Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Swap butter for olive oil in mashed potatoes, pasta and more.

2. Eat More Fish

The go-to protein in the Mediterranean diet is fish. In particular, this diet emphasizes fatty fish like salmon, sardines and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids. Even those fish that are leaner and have less fat (like cod or tilapia) are still worth it, as they provide a good source of protein. If you currently don't get a lot of fish in your diet, an easy point of entry is to designate one day each week as fish night. Cooking fish in parchment paper or foil packets is one no-fuss, no-mess way to put dinner on the table. Or try incorporating it in some of your favorite foods, like tacos, stir-fries and soups.

3. Eat Veggies All Day Long

If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snack time, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie, and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.

4. Help Yourself to Whole Grains

Experiment with "real" whole grains that are still in their "whole" form and haven't been refined. Quinoa cooks up in just 20 minutes, making it a great side dish for weeknight meals. Barley is full of fiber and it's filling: pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal is perfect for breakfast on a cold winter morning. Even popcorn is a whole grain-just keep it healthy by eating air-popped corn and forgoing the butter (try a drizzle of olive oil instead). Supplement your intake with other whole-grain products, like whole-wheat bread and pasta. Look for the term "whole" or "whole grain" on the food package and in the ingredient list-it should be listed as the first ingredient. But if you still find it too hard to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pastas and rice or mixing a whole grain half-and-half with a refined one (like half whole-wheat pasta and half white).

5. Snack on Nuts

Nuts are another Mediterranean diet staple. Grabbing a handful, whether that's almonds, cashews or pistachios, can make for a satisfying, on-the-go snack. One study in Nutrition Journal found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, added sugar and sodium. Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.

6. Enjoy Fruit for Dessert

Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar-drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit-pick a new one to try each week and expand your fruit horizons.

7. Sip (a Little) Wine

The people who live along the Mediterranean-the Spanish, Italian, French, Greek and others-are not known to shy away from wine, but that doesn't mean you should pour it at your leisure. Dietitians and experts who developed the Mediterranean diet for the New England Journal of Medicine study advised women to stick to a 3-ounce serving, and men to a 5-ounce serving, per day. When you do sip, try to do so with a meal-even better if that meal is shared with loved ones. If you're a teetotaler, you shouldn't start to drink just for this diet.

8. Savor Every Bite

Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you're eating. Not only will you enjoy your company and your food, eating slowly also allows you to tune in to your body's hunger and fullness signals. You're more apt to eat just until you're satisfied than until you're busting-at-the-seams full.

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8 Ways to Follow the Mediterranean Diet for Better Health

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life. Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.

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Also called the caveman diet, the paleo diet is based on what our hunter-gatherer ancestors would have eaten during the Paleolithic period, which was 10,000 to 2.5 million years ago.

The diet encourages the consumption of whole foods such as seeds, nuts, fruits, vegetables, wild game and eggs, while excluding foods introduced through farming and industry such as dairy products, beans, grains, cereals, salt, alcohol, coffee and processed foods. Any foods that were not available during the Paleolithic period are thought to be deleterious to health and are forbidden. Paleo dieters hold that the body is not "built" for handling food that has been produced through agricultural or industrial processes and that food derived fro m these sources is the cause of illnesses such as diabetes, cancer and obesity.

Advocates of the paleo diet believe that by eating only the basic foods that our ancestors consumed, we would eradicate many of the problems that have arisen since new foods were introduced after the Neolithic Revolution, when the hunter-gatherer lifestyle was replaced by agriculture.

The paleo diet is a very popular and also highly controversial diet. Some of the advantages and disadvantages of following this eating plan are described below.

Advantages

The diet is rich in potassium - Eating a lot of fruit and vegetables increases potassium levels, which is important for maintaining a healthy blood pressure and healthy kidney and muscle function.

The fats are healthy - Consuming moderate amounts of unsaturated fats such as those found in nuts, avocado and olive oil gives rise to a healthy lipid profile.

High protein content - Proteins are essential for growth and development of the skin, muscles, bone and cartilage. Adequate amounts of lean protein in the diet contribute to a healthy body composition and a lowered insulin response.

Elimination of processed foods - The diet is comprised of whole foods, which means less salt and sugar is consumed. This improves blood sugar levels and blood pressure and can reduce the risk of cardiovascular disease and diabetes.

Disadvantages

The food portions allowed by the diet exceed the recommended daily allowances s for those foods.

Eliminating entire food groups can mean essential nutrients and vitamins are not included in the diet.

People in the West often obtain their calcium from milk, cheese and yoghurt and those following the paleo diet are at risk of inadequate calcium consumption and therefore low bone and tooth density.

The elimination of whole grains may mean a decreased intake of fiber, which is beneficial to gut health.

The diet does not allow the consumption of legumes, which are highly beneficial to gut health and rich in magnesium, selenium and manganese.

Humans today are not genetically identical to ancestors from the Paleolithic period, as the paleo diet assumes. We have evolved in order to adapt to our changing environment.

The diet does not account for the wide range of foods that were available during the Palaeolithic period and there is inadequate evidence available for it to be established exactly what amount and proportions of foods were eaten during that period.

It is not possible to fully adopt the same diet as people did in the Palaeolithic periods, simply because animals and plants have evolved since then and are different compared to what they would have been 10,000 years ago.

Further Reading

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Also called the caveman diet, the paleo diet is based on what our hunter-gatherer ancestors would have eaten during the Paleolithic period, which was 10,000 to 2.5 million years ago. The diet encourages the consumption of whole foods such as seeds, nuts, fruits, vegetables, wild game and eggs, while excluding foods introduced through farming and industry such as dairy products, beans, grains, cereals, salt, alcohol, coffee and processed foods.

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The Morning Banana Diet (Japan)
this diet trend which involves eating a banana and a glass of water for breakfast, and then whatever you like during the day so long as you stop eating four hours before bedtime.

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Throughout history, people have been desperately pursuing weight loss. In our eagerness for fast results, we have gotten creative with our nutrition. If you thought the cabbage soup diet was weird, read on for the strangest fad diets in history.

The Avoiding Swamps Diet

Ever feel heavier near a swamp? It's not in your head. In 1727, Thomas Short observed that fat people live near swamps. His treatise titled The Causes and Effects of Corpulence introduced the only logical weight loss tip he could deduce: Move away from the swap.

The Tapeworm Diet

Why waste your time planning healthy meals when you can infect your body with ravenous parasites? At the turn of the 20th century, tapeworms were sold in pill form for diet purposes: Eat more and lose weight.

When baby tapeworms grew to 25 feet long and started causing seizures, meningitis or dementia, the U.S. government outlawed their sale. Other side effects included cysts on the brain, eyes, and spinal cord.

The Cotton Ball Diet

Feeling hungry? Pop a cotton ball. They're zero calories and they taste great?if you like the taste of nothing. At least they're bite-sized.

The Slimming Soap Diet

In the 1930s, if you couldn't melt your fat, you could always wash it away with soap products like "Fat-O-NO," and "Fatoff". Scrub hard, because they turned out to be hand soaps.

The Cigarette Diet

In the 1920s, people who were hungry were encouraged to grab a cigarette instead. Doctors prescribed it. Too much food may kill you, but cigarettes will only give you lung cancer.

The Drinking Man's Diet

Have a steak and wash it down with a martini. Alcohol is required at every meal and no restrictions on gin and vodka. Robert Cameron sold this diet pamphlet in the 1960s, priced at $1. Within two years he'd sold more than 2 million copies, a best seller.

Cameron's work is known as the first of low-carbohydrate diets, even though the Harvard School of Public Health declared it unhealthful. You can now buy a Kindle edition for $3.99.

The Sleeping Beauty Diet

Guess what? You can't eat when you're sleeping. Elvis was a proponent of this weight-loss method, encouraging people to sleep through most of the 1960s, sedated.

The Vinegar Diet

Lord Byron was accused of anorexia and bulimia, but that didn't stop him from popularizing the vinegar diet in the 1820s. His basic idea: Drink plenty of vinegar daily, plus one cup of tea and one raw egg. Side effects include vomiting and diarrhea.

The Graham Diet

In 1830, Sylvester Graham was a Presbyterian minister and early vegetarian who believed people were fat because they had too much sex. Although his diet of abstinence and veggies didn't last long, he's known today as the father of graham crackers.

The Vision Diet

The color blue is supposed to suppress appetite. So if you want to eat less, wear blue glasses. Everywhere. Just think of your life as one long 3D movie.

The Chewing Diet

In 1903 Horace Fletcher became known as "The Great Masticator" after his stunning 40-pound weight loss. His motivation? Being denied health insurance due to his weight. His secret? Chew each bite 32 times and spit out the remains. This diet's motto was so catchy it's hard to imagine why it didn't gain more popularity: "Nature will castigate those who don't masticate."

Avoid becoming the laughingstock of the next generation-stick to whole, natural foods and good old fashioned exercise.

Eat right and perform better. Find a nutrition plan for you.
Vanessa Rodriguez is a Registered Holistic Nutritionist, an ultra-endurance athlete, and an online editor for Active.com.

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Throughout history, people have been desperately pursuing weight loss. In our eagerness for fast results, we have gotten creative with our nutrition. If you thought the cabbage soup diet was weird, read on for the strangest fad diets in history. Ever feel heavier near a swamp? It's not in your head.

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Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

For adults

A healthy diet includes the following:

Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).

At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.

Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits(7). Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) andtrans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminanttrans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake andtrans-fats to less than 1% of total energy intake (5). In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided (4, 6).

Less than 5 g of salt (equivalent to about one teaspoon) per day (8). Salt should be iodized.

For infants and young children

In the first 2 years of a child's life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Infants should be breastfed exclusively during the first 6 months of life.

Infants should be breastfed continuously until 2 years of age and beyond.

From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

always including vegetables in meals;

eating fresh fruit and raw vegetables as snacks;

eating fresh fruit and vegetables that are in season; and

eating a variety of fruit and vegetables.

Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

reducing saturated fats to less than 10% of total energy intake;

reducing trans-fats to less than 1% of total energy intake; and

replacing both saturated fats and trans-fats with unsaturated fats (2, 3) - in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and industrially-produced trans- fat intake, can be reduced by:

steaming or boiling instead of frying when cooking;

replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;

eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and

limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9-12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;

not having salt or high-sodium sauces on the table;

limiting the consumption of salty snacks; and

choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars - these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and

eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

How to promote healthy diets

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment - including food systems that promote a diversified, balanced and healthy diet - requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

Creating coherence in national policies and investment plans - including trade, food and agricultural policies - to promote a healthy diet and protect public health through:

increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables;

reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats, trans-fats, free sugars and salt/sodium;

encouraging reformulation of food products to reduce the contents of saturated fats, trans-fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced trans-fats;

implementing the WHO recommendations on the marketing of foods and non-alcoholic beverages to children;

establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace;

exploring regulatory and voluntary instruments (e.g. marketing regulations and nutrition labelling policies), and economic incentives or disincentives (e.g. taxation and subsidies) to promote a healthy diet; and

encouraging transnational, national and local food services and catering outlets to improve the nutritional quality of their foods - ensuring the availability and affordability of healthy choices - and review portion sizes and pricing.

Encouraging consumer demand for healthy foods and meals through:

promoting consumer awareness of a healthy diet;

developing school policies and programmes that encourage children to adopt and maintain a healthy diet;

educating children, adolescents and adults about nutrition and healthy dietary practices;

encouraging culinary skills, including in children through schools;

supporting point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in foods (in line with the Codex Alimentarius Commission guidelines), with the addition of front-of-pack labelling to facilitate consumer understanding; and

providing nutrition and dietary counselling at primary health-care facilities.

Promoting appropriate infant and young child feeding practices through:

implementing the International Code of Marketing of Breast-milk Substitutes and subsequent relevant World Health Assembly resolutions;

implementing policies and practices to promote protection of working mothers; and

promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.

WHO response

The "WHO Global Strategy on Diet, Physical Activity and Health" (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a "Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition" and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The "Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020" (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

References
In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action(18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019-2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO's priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

(1) Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2) Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3) Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4) Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S1-4.

(5) Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6) REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7) Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8) Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9) Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10) Global action plan for the prevention and control of NCDs 2013-2020. Geneva: World Health Organization; 2013.

(11) Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12) Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624-34.

(13) Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 65-79.

(14) Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.

(15) Set of recommendations on the marketing of foods and non-alcoholic beverages to children. Geneva: World Health Organization; 2010.

(16) Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

(17) Rome Declaration on Nutrition. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(18) Framework for Action. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(19) Thirteenth general programme of work, 2019-2023. Geneva: World Health Organization; 2018.

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WHO fact sheet on healthy diet with key facts and information on essential dietary elements, practical advice, salt, sodium and potassium, sugars, health diet promotion, WHO response.

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1. Did you know that 3,500 calories equals approximately 1 pound (0.45 kilogram) of fat? That means you need to burn 3,500 calories more than you take in to lose 1 pound. If you cut 500 calories from your typical diet each day you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

2. Did you know that only doing crunches will not get rid of belly fat? Unfortunately we can't spot reduce. The best way to target abdominal fat is to reduce your overall body fat, which means plenty of cardio, combined with strength training. Stick to it, because oftentimes the first place you gain weight is the last place you lose it.

3. Did you know that eating after 8 doesn't necessarily mean you'll gain weight? The fact is: what you eat, how much you eat, and how much physical activity you do determines whether you gain or lose weight. Morning noon or night, when you eat too much your body stores excess calories as fat.

4. Did you know that exercise could help reduce anxiety? Exercise provides distraction, reduces muscle tension, improves resilience, builds brain resources, and sets you free from disabling thoughts and emotions. Exercise frees your mind and helps you take action.

5. Did you know that effective goal setting is still one of the most proven methods for losing weight and breaking exercise plateaus? Exercise alleviates the ambiguity of "doing your best" or "trying your hardest." Specific, challenging goals lead to better performance and more commitment.

6. Did you know that boosting your calorie IQ is one of the most effective ways to control your weight? Tracking your food and drink consumption, using pen and paper or one of the many online tools, is one of the most successful, proven methods for keeping weight off. You'll be amazed at how much you'll learn and how easy it is. Before long you'll be a calorie connoisseur.

7. Did you know that if you're trying to lose weight, the three most helpful sections of the food label are right at the top: Serving size, servings per container, and calories per serving? Read the label and be careful. If there are two servings and you eat both, unfortunately you double the calories, double the fat, and double the trouble.

8. Did you know that we are all motivated to exercise and stay healthy for different reasons? It's also important to recognize that our motivations may change over time. Being clear about your motivations and embracing the types of exercise that you enjoy and make you feel successful are key factors toward adherence.
Best to you in health and fitness~ Angie

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Did you know? 1. Did you know that 3,500 calories equals approximately 1 pound (0.45 kilogram) of fat? That means you need to burn 3,500 calories more than you take in to lose 1 pound. If you cut 500 calories from your typical diet each day you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

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https://www.google.com/url?sa=i&url=https%3A%2F%2Fapkpure.com%2Fdiabetic-diet-plan-diabetic-diet-information%2Fcom.diabeticdiet.planinformation&psig=AOvVaw0esDblvew3fNjO6pdHN9cK&ust=1601618101751000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCKjA_crakuwCFQAAAAAdAAAAABAE

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Keto Is The Most Searched Diet Globally

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https://www.bbc.com/future/article/20200626-should-we-eat-more-like-the-japanese

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ANAHED

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life.

Jessica Migala

Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry-lean sources of protein-over red meat. Red wine is consumed regularly but in moderate amounts.

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer's disease.

Here, we outline steps you can take to move toward a more Mediterranean-style diet. Choose one of these strategies below, and make it a habit. When you're ready, move onto the next strategy. No matter where you choose to start, these eight tips for starting a Mediterranean diet can help you make over your plate so you can reap the health benefits.

1. Cook with Olive Oil

If you've been cooking with vegetable oil or coconut oil, make the switch to extra-virgin olive oil. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the "good" type of cholesterol. HDL cholesterol ferries "bad" LDL particles out of arteries, according to a 2017 study in Circulation. Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Swap butter for olive oil in mashed potatoes, pasta and more.

2. Eat More Fish

The go-to protein in the Mediterranean diet is fish. In particular, this diet emphasizes fatty fish like salmon, sardines and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids. Even those fish that are leaner and have less fat (like cod or tilapia) are still worth it, as they provide a good source of protein. If you currently don't get a lot of fish in your diet, an easy point of entry is to designate one day each week as fish night. Cooking fish in parchment paper or foil packets is one no-fuss, no-mess way to put dinner on the table. Or try incorporating it in some of your favorite foods, like tacos, stir-fries and soups.

3. Eat Veggies All Day Long

If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snack time, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie, and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.

4. Help Yourself to Whole Grains

Experiment with "real" whole grains that are still in their "whole" form and haven't been refined. Quinoa cooks up in just 20 minutes, making it a great side dish for weeknight meals. Barley is full of fiber and it's filling: pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal is perfect for breakfast on a cold winter morning. Even popcorn is a whole grain-just keep it healthy by eating air-popped corn and forgoing the butter (try a drizzle of olive oil instead). Supplement your intake with other whole-grain products, like whole-wheat bread and pasta. Look for the term "whole" or "whole grain" on the food package and in the ingredient list-it should be listed as the first ingredient. But if you still find it too hard to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pastas and rice or mixing a whole grain half-and-half with a refined one (like half whole-wheat pasta and half white).

5. Snack on Nuts

Nuts are another Mediterranean diet staple. Grabbing a handful, whether that's almonds, cashews or pistachios, can make for a satisfying, on-the-go snack. One study in Nutrition Journal found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, added sugar and sodium. Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.

6. Enjoy Fruit for Dessert

Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar-drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit-pick a new one to try each week and expand your fruit horizons.

7. Sip (a Little) Wine

The people who live along the Mediterranean-the Spanish, Italian, French, Greek and others-are not known to shy away from wine, but that doesn't mean you should pour it at your leisure. Dietitians and experts who developed the Mediterranean diet for the New England Journal of Medicine study advised women to stick to a 3-ounce serving, and men to a 5-ounce serving, per day. When you do sip, try to do so with a meal-even better if that meal is shared with loved ones. If you're a teetotaler, you shouldn't start to drink just for this diet.

8. Savor Every Bite

Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you're eating. Not only will you enjoy your company and your food, eating slowly also allows you to tune in to your body's hunger and fullness signals. You're more apt to eat just until you're satisfied than until you're busting-at-the-seams full.

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8 Ways to Follow the Mediterranean Diet for Better Health

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life. Jessica Migala Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.

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The Vision Diet (Japan)

According to research, the colour blue is said to suppress the appetite - it’s why most logos are in bright shades of red and yellow (hello, McDonald's!). While some dieticians recommend eating off blue plates, a Japanese company took this one step further by creating “diet sunglasses” which are blue-tinted to make your food look unappealing.

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The typical Western diet is loaded with processed, sweetened, and artificially flavored foods. Food choices are made based on convenience rather than nutrition, while obesity rates continue to climb. This kind of carb, fat, and sugar-laden diet may seem like the norm, but others around the world are much different and much healthier.

Every region of the world has their own style of cuisine. But the healthiest diets focus on wholesome, natural foods, and balanced proportions. So, what do the world's healthiest diets look like?

What Are the Healthiest Regions Across the Globe?

The knowledge that certain regions of the world are healthier than others is nothing new. But a groundbreaking study shows us exactly which parts of the world are the healthiest and why. These results are discussed in Dan Buettner's book, The Blue Zones Solution.

"Blue Zones" are the places where the world's healthiest and longest-living people reside. These Blue Zones have high concentrations of individuals who live to be 100 years or older and have low incidence of chronic health problems like heart disease, diabetes, cancer, and obesity.

So, what are the Blue Zones? Here's where you'll find them:

Okinawa, Japan

Ikaria, Greece

Ogliastra Region, Sardinia

Loma Linda, California

Nicoya Peninsula, Costa Rica

Although unique in culture and cuisine, these regions have dietary factors in common. But these factors are not limited to the five Blue Zones. They can also be identified in the world's healthiest diets.

What Do the Healthiest Diets Around the World Have in Common?

There are key similarities in parts of the globe where people live long, healthy lives. Portion sizes are reasonable, dishes are built from whole foods, and meals are shared with friends and family.

Here's a quick look at some of the healthiest diets around the world:

Mediterranean Diet - Whole grains, legumes, fruits, and vegetables are produced locally. They're made with traditional preparations, and shared with friends and family. Fish and poultry are consumed in moderation, but meat, sugar, and salt are occasional indulgences.

Traditional Okinawa Diet - This eating plan is a low-calorie, nutrient-dense diet. It focuses on fruits and vegetables with modest amounts of seafood and lean meat. The idea is to eat enough food to feel 80 per cent full, and there is an emphasis on sharing with others.

Nordic Diet - Rich in root vegetables, whole-grain bread, and oily fish, the Nordic diet is high in fiber and protein, but low in sugar. Meat dishes and processed dairy products are limited, but fermented milk and cheese are common ingredients.

French Paradox - Largely built around bread, cheese, and wine, the French diet is high in saturated fats, but limited in terms of portions. The focus is on eating smaller amounts of high-quality food rather than overindulging in unhealthy foods.

West African - Centered on lean meat, vegetables, and cereal staples, the West African diet is low in calories and nearly devoid of processed foods. This diet focuses on traditional preparations of foods like fruit, vegetables, whole grains, and fish.

Now that you've seen a preview of the healthiest diets around the world, you can probably draw some conclusions of your own. But how do you apply these principles to your own diet? Here are some dietary changes you can use to model your own meals around the world's healthiest diets:

Focus on plant-based foods such as legumes, beans, fruits, vegetables, nuts, seeds, and healthy fats. Enjoy fresh, in-season produce and use meat as sparingly as possible.

Make breakfast your largest meal of the day and eat smaller meals in the afternoon and evening. Limit your portion sizes and stop eating when your stomach feels about 80 per cent full.

Consume as little added sugar as possible. Get most of your daily intake from natural sugars found in fruits and vegetables. Save sweets for occasional indulgences.

Choose whole, natural foods that have not been processed or altered. Eat as much locally produced, in-season food as you possibly can. And use cooking methods that preserve the nutritional integrity of the raw ingredients.

Drink plenty of water and never drink soft drinks. Feel free to enjoy black coffee and green tea as well as red wine in moderation (one to three small glasses per day, typically with a meal).

If you want to improve your health and maximize your longevity, start by making changes to your diet. Using these world diets as inspiration, start cutting back on foods that are making you sick. Focus on healthier options like fresh fruits and vegetables, beans and legumes, healthy fats, and nuts and seeds .

It takes time to make significant changes to your diet and to your health, but there is no time like the present to get started. Best of luck!

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What Do the Healthiest Diets Around the World Look Like? - Nature's Path

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The typical Western diet is loaded with processed, sweetened, and artificially flavored foods. Food choices are made based on convenience rather than nutrition, while obesity rates continue to climb. This kind of carb, fat, and sugar-laden diet may seem like the norm, but others around the world are much different and much healthier.

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https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwjizI2R2pLsAhXxAWMBHRcoDNIQFjALegQIAhAC&url=https%3A%2F%2Fwww.cdc.gov%2Fhealthyweight%2Fhealthy_eating%2Findex.html&usg=AOvVaw03cos8KerJVdKLVC5CeW-U

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Abstract

Background

Korea has developed a unique food culture connected to its long agricultural history. Recently, interest in Korean food, especially regarding its health benefits, has greatly increased. However, there are insufficient resources and research available on the characteristics and definitions of Korean cuisine.

Methods

Researchers and professors of the food and nutritional sciences in Korea began working together in April 2015 in order to establish cohesive definitions and concepts to be used in dialogue related to the Korean diet (K-diet). The 100 most representative Korean dishes (K-food) were selected by evaluating their role in tradition, culture, and health promotion.

Results

Although the K-diet has been widely discussed in regard to raw ingredients, traditional cooking methods and technology, fundamental principles, and knowledge, it would be valuable to preserve the traditional methods and knowledge of Korean foods rather than focus on the raw materials themselves. Korean meals have historically been served with bap (cooked rice), kuk (dishes with broth), kimchi, and banchan (side dishes) to be consumed at the same time. As traditionally baking or frying were not common cooking methods, Koreans tended to use fermenting, boiling, blanching, seasoning, and pickling. Among these methods, the most characteristic method is fermentation. The process of fermentation enriches food flavors and preserves foods.

Conclusion

The K-diet is composed of bab (cooked-rice) and kuk, and various banchan with one serving called bapsang. Kimchi is always served at every meal. The principal aspects of the K-diet include proportionally high consumption of vegetables, moderate to high consumption of legumes and fish, and low consumption of red meat. Banchan is mostly seasoned with various jang (fermented soy products), medicinal herbs, and sesame or perilla oil.

View Abstract

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Korean diet: Characteristics and historical background

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Korea has developed a unique food culture connected to its long agricultural history. Recently, interest in Korean food, especially regarding its health benefits, has greatly increased. However, there are insufficient resources and research available on the characteristics and definitions of Korean cuisine.

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This interactive was built in conjunction with National Geographic's Future of Food series.

The data was sourced from FAOSTAT. Values reflect domestic utilization for food consumption in each country or region from 1961 to 2011. Food groupings and units of measure vary slightly from those depicted on the FAOSTAT site.

Download the data from here.

Values for China refer to FAO's "China, mainland."

*Measures for Russia preceding 1992 are represented with U.S.S.R. data.

**"Pulses" refers to lentils, beans, and peas.

This project was made possible with support from the Grace Communications Foundation.

Built and designed by Fathom Information Design

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Daily diets vary considerably around the world.

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Keto, Paleo, 21-day Fix and intermittent fasting - they are grabbing headlines for the hottest diet trends in 2018. But do they work?

Rachel Wagner, MS, LD, a licensed dietitian at St. Elizabeth Physicians Weight Management Center tells us the pros and cons of the hottest diets and how to achieve your long-term weight goals. "Trendy diets tend to have more negatives than positives. Although some of this year's trends are backed by good research. The positive effect is trendy diets can get people thinking about steps to improve their health."

The Pros and Cons for Keto, Paleo, Fasting and 21-day Fix
The Keto Diet is a very low-carb, high-fat diet. It restricts carbohydrate intake and replaces it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

Pros - There is research that supports this diet. Ketosis can also lead to a decreased appetite, which can actually help with an overall restriction of caloric intake.

Cons - The diet can be very hard to follow in today's carb-centric society. You can't cheat on this diet. If you go off diet, your body will go out of ketosis and you therefore won't see the benefits. In addition, you must carefully plan your meals to ensure you have enough vitamins B and C, and fiber.

The Paleo Diet restricts your food to things eaten during the Paleolithic period including meats, fish, nuts, leafy greens, regional veggies and seeds.

Pros - The focus on whole foods is good for your nutrition and the diet tends to be higher in fruits and vegetables. The diet restrictions force you to decrease added sugars and processed foods.

Cons - Following the diet can be expensive because you must eat grass-fed meats. This diet also takes good menu planning to ensure your body gets enough vitamin B.

Intermittent Fasting is a term for an eating pattern that cycles between periods of fasting and eating. There are two common forms - fasting for 16-18 hours a day or eating normally for five days and restricting to 500 calories for the remaining two days.

Pros - Research supports this diet because it will send your body into ketosis, which means you begin to burn fat. It is very easy to follow and you don't have issues getting the overall nutrients you need if you follow a balanced diet when you aren't fasting.

Cons - Most people are so ingrained to eating three meals a day, it can be difficult to adjust to a period of fasting. This diet does not force adding healthy foods to your diet so you must follow a balanced meal plan and not eat only sugary foods.

21-day Fix Program is a commercial diet program that focuses on portion-controlled eating combined with an exercise program.

Pros - The meal plan you are given is a well-rounded menu providing your needed nutrients. In addition, you are given exercise routines even a novice can complete.

Cons - This is a commercial diet so you need to pay to buy the program. In addition, it doesn't teach you proper portion control for you to follow once you are off the diet.

There is No Quick Fix to Long-term Weight Loss
The bad news for trendy dieters - most fad diets don't work long term. They can create a yo-yo effect of weight loss and weight gain.

Wagner says, "Trendy diets promise a rapid weight loss but most people don't keep the weight off since they don't change their eating habits over the long term. They may fit into the swimsuit before beach vacation but then they go back to their old eating habits. Then the weight, or even more weight, comes back. The up and down of weight gain can lead to larger health issues."

Wagner believes the only way to keep a healthy weight over the long term is to develop a healthy relationship with food. "You have to rethink how you think about food. It's about feeding your body. Not feeding your soul."

If you need help keeping your weight goals on track, talk to your primary care physician or schedule an appointment at the St. Elizabeth Physicians Weight Management Center by calling (859) 212-4625.

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Trendy Diets - Do They Work? | Healthy Headlines

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Keto, Paleo, 21-day Fix and intermittent fasting - they are grabbing headlines for the hottest diet trends in 2018. But do they work? Rachel Wagner, MS, LD, a licensed dietitian at St. Elizabeth Physicians Weight Management Center tells us the pros and cons of the hottest diets and how to achieve your long-term weight goals.

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CLICK TO JOIN OUR DIET AND FITNESS GROUP TO DISCUSS AND GET QUERIES ANSWERED

Weight loss diet is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and it requires discipline, efforts and patience. It can be achieved by a healthy lifestyle which includes the right diet as well as regular physical activity. Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, 10 week diet, keto diet or health supplements such as medicines or pills. However, this is wrong. One requires a balanced diet with the right proportions of all food groups. More often than not, the food that person is accustomed to eating since birth is the best diet to lose weight instead of trying out different fancy foods.

An Indian diet chart for weight loss in 7 days is very effective because Indian meals are very balanced as they include proteins, fats, carbohydrates and fibers in required proportion. There are some nutritious foods such as grains, lentils, healthy fats, vegetables, dairy and fruits. Since there are a number of ways to cook Indian food, healthier options can always be found. Also, many of Indian traditional spices and herbs are extremely healthy such as chillies, turmeric, garlic, cinnamon, cardamom, ginger and basil leaves.

An Indian diet chart for weight loss for female is especially gaining momentum now as with more women working at both offices and homes need the right amount of nutrition and a well-balanced diet.

Indian Weight Loss Diet Tips

While observing an Indian diet chart for weight loss for female, the following tips might be useful

Freshly prepared meals are the best choice always.

Ensure to have all the food groups in your diet plan.

Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.

Breakfast should be taken within thirty minutes of waking up.

Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.

Dinner should be light such as khichdi or dal chawal or curd rice.

Dinner should be taken at least two hours before bedtime.

Apart from the main meals, there should be 2-3 mini meals as well.

These mini meals can consist of fruits, nuts, salads, peanuts etc.

Packages, processes, ready to eat foods should be avoided.

Water is a very important element of a balanced diet.

One meal a week can be a cheat meal, however, ensure not to go overboard during this time.

Avoid things like a zero carb diet or starvation to lose weight.

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List of Healthy Foods to Include in Your Weight Loss Diet Chart

Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best source of vitamins and nutrients.

Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet.

No Indian meal is complete without dairy products like curd, ghee, buttermilk and cheese.

Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.

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7-Day Indian Diet Chart For Weight Loss For Female

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by female. Minor modifications can be made to this as per an individual's taste.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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Healthy Snacks Options to Lose Weight for Female

While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini meals in between the larger meals of the day. Following are some healthy snack options that can be added to your Indian diet chart for weight loss for female:

Fruits with buttermilk or green tea

Protein shake with nuts and seeds

Veg sandwich or milk and apple.

Walnuts and dates

Vegetable/ fruit salads

Fresh fruit smoothies or whey protein shakes

Multigrain flour khakras

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Indian homemade food provides one of the best weight loss diets. A healthy mixture of complex carbohydrates, fats and proteins with less oil or ghee is an excellent choice. These foods provide nutrition as well cut down into simple carbs and fats that often lead to weight gain.

‍List of Foods to be Avoided

Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on Indian diet plan for weight loss.

Highly sweetened beverages such as soda, aerated drinks, sports drinks

Sweeteners like sugar, honey, condensed milk

Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.

Foods which have high fats such as French fries, chips, fried foods etc.

Trans fats like Vanaspati, margarine, processed foods

Refined oils such as canola oil, soybean oil, grapeseed oil etc.

Refined grains like white bread, white pasta

Occasional treats are fine but consuming these regularly can have debilitating effects on your weight loss as well as your health.

If you are used to Indian food then an Indian weight loss diet is better for you as compared to a conventional weight loss diet.

One, you are used to Indian food and it is always best to have a diet that uses your staple items in moderation. Two, the Indian diet in itself comprises of many nutritious foods like whole grains, fresh vegetables, healthy fats, low fat dairy and fruits.

The Indian food also uses a variety of spices in the food that are not only nutritious but also medicinal. One such example is turmeric which helps in treating various illnesses such as heartburn, diarrhoea, gas, bloating, stomach ache, etc. Similarly, cardamom also helps in treating such ailments. An Indian diet also has 70% of vegetables in it, which is a very important part of the diet. Fresh produce is extremely essential to keep the body healthy and revitalise the organs.

Another staple that helps make Indian food perfect for diets is yoghurt. Yoghurt, made from fermented milk is filled with calcium which prevents the body from gaining excessive fat and also keeps the digestive tract healthy. It also prevents developing insulin resistance which can be a precursor to diabetes and heart diseases.

Apart from this, an Indian food diet also has foods which are less fattening in the staple diet such as salads, curries, dals which comprise of vegetables and pulses. Unlike western cuisines, Indian cuisines do not have a high proportion of cream and cheese. Most western diets comprise of bland foods like soups and salads but Indian foods are rich in flavour and spices and hence small portions of it satiate the hunger. Indian foods also have a variety of flavours and meals which will help you from not getting bored of dietary food.

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In Conclusion

Following this kind of a diet, with physical exercise in tandem, can help not only in weight loss but also in maintaining an overall healthy lifestyle. This sort of diet is perfect for female as the food will give them enough energy for the day without being too cumbersome to prepare.

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The Best 7-Day Indian Diet Chart To Lose Weight For Females | Blog Decathlon

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CLICK TO JOIN OUR DIET AND FITNESS GROUP TO DISCUSS AND GET QUERIES ANSWERED Weight loss diet is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and it requires discipline, efforts and patience.

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In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related).

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Healthy eating is about eating smart and enjoying your food. Transform your eating habits with these easy tips.

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What is the Asian HERITAGE Diet?

Oldways introduced the Asian Heritage Diet Pyramid in 1995 at the International Conference on the Diets of Asia in San Francisco, developed in conjunction with the Cornell-China-Oxford Project on Nutrition, Health and Environment, and the Harvard School of Public Health. The traditional diet in many Asian countries is often closely tied to both religious practices and long-standing customs, and the record of these eating habits is an excellent source of information and culinary inspiration: Vegetables and more vegetables, strong spices, rice and noodles, seafood, and soy products.

In 2018, Oldways unveiled an updated pyramid. A new distinguished scientiﬁc committee reviewed extensive data on Asian diets and provided guidance for better depicting the foods and the relative proportion of each food group. Starting at the base of the pyramid, you'll ﬁnd:

Foods to enjoy every day: leafy greens, legumes, vegetables, soy foods, whole grains, herbs and spices.

Fish or shellﬁsh servings twice each week.

Moderate portions of eggs, poultry, and healthy cooking oils.

Infrequent servings of red meats and sweets.

How to Get Started

Oldways oﬀers resoures for starting the Asian Heritage Diet, including infographics and charts, recipes, and nutrition facts. Read below to get started with this healthy and delicious way of eating!

8 Steps to Better Health Through Asian Traditions

1. Eat mindfully. In traditional Asian cultures, people enjoy their food with gratitude, rather than multitasking, stuﬃng themselves, or counting calories. Make mealtime a happy time by being present, savoring the ﬂavors, and honoring your body's natural hunger and fullness cues.

2. Make vegetables the star, not the supporting actor. Though sauces and seasonings vary, Asian diets all have one thing in common-lots of vegetables at each meal.

3. Use meat as a garnish. Because meat was traditionally very expensive, it is consumed in very small portions per meal-just enough to provide a boost of protein and ﬂavor. Fish and seafood are more commonly eaten than meat in many coastal communities.

4. Enjoy soy. Throughout Asia, soy foods (such as tofu, edamame, or tempeh) are enjoyed by all eaters, not just vegetarians. Try replacing one meat-based meal with one soy-based meal each week, then work your way up.

5. Fill up with hot soups. Sometimes, our bodies confuse thirst for hunger. Rather than ﬁlling up on heavy appetizers at lunch or dinner, start your meals with a warm cup of broth-based soup. In most Asian countries, this practice is believed to improve digestion and control the appetite.

6. Drink tea and water. Science has shown many health beneﬁts of tea, especially green tea, such as lower risk of obesity and chronic disease. For the biggest nutrition boost, pass on any added cream or sugar.

7. Share meals with others. Every meal is an opportunity to bond with friends and family and enjoy the pleasures of the table.

8. Be physically active. A healthy lifestyle is about more than just food. Try some traditional Asian exercises, such as Tai Chi or yoga.

Welcome to the Traditional Asian Heritage Diet Brochure

Learn more about the health beneﬁts and the "how-to" of the traditional Asian Heritage Diet, with our Welcome to the Asian Heritage Diet brochure. This trifold brochure, available either as a downloadable PDF or in hard copy, includes the 8 simple steps above, plus more - to introduce you to the Asian Diet.
Download "Welcome to the Traditional Asian Heritage Diet"
To purchase hard copies of this brochure, please visit our Oldways store.

Foods & Flavors of the Asian Heritage Diet

Whether you choose familiar vegetables, fruits, grains and other foods and ﬂavor them with Asian spices, or experiment with less familiar ingredients from an Asian market, you'll ﬁnd plenty of delicious choices.

View our Asian Foods Glossary to learn about traditional Asian ingredients that you may not be familiar with, and download a list of traditional Asian Heritage Diet foods.

The Asian Diet and Health

Residents of Okinawa, oﬀ the coast of Japan, have traditionally been one of the longest-lived populations on earth. Incidence of heart disease, cancer, and obesity are much rarer in most Asian societies than in Western countries. (Cardiovascular death rates in Japan, for instance, are less than half those in the U.S.) What is it about the Asian diet that accounts for these health advantages? Oldways' Asian Diet Pyramid helps to explain.

Asian countries hold nearly half the world's population, and their traditional foods vary in many respects. With a geographical base including countries as diverse as Bangladesh, Cambodia, China, India, Indonesian, Japan, Laos, Malaysia, Mongolia, Myanmar, Nepal, North Korea, South Korea, Philippines, Singapore, Taiwan, Thailand, and Vietnam, the traditional Asian Diet covers a lot of territory, in both a geographical and a culinary sense. Yet Asian diets also hold much in common.

Vegetarian traditions are strong in most Asian countries, with pulses and whole grains such as millet and barley, all enlivened with soy sauce, fermented ﬁsh sauce, or various spicy condiments. Almost all Asian countries share one food in common: rice, which is prepared and eaten somewhat diﬀerently from country to country. But as the staple food central to survival, especially during times of famine, rice has acquired an almost sacred status in Asian societies, and it is served in many ways. It is a signiﬁcant part of each meal of the day; incorporated as a main ingredient in confections such as candy and cakes; fermented to make wine (a tradition in most countries) or beer; and traditionally oﬀered to the gods to ensure a good harvest. Fish is commonly eaten, and meat is fairly rare, usually enjoyed in small amounts as a ﬂavoring in dishes-not as a huge steak in the center of the plate! Spices, herbs, fermented vegetables, sprouts, and healthy fats are also widely consumed, making for a ﬂavorful and imaginative diet.

When Asians and those of Asian ancestry give up these traditional foods for a more Western diet, however, their health can plummet. Diabetes rates in China today rival those in the United States, and obesity and overweight are soaring as fast food and sedentary lifestyles replace a life of manual labor fed by rice and vegetables. Check out our Health Studies page to learn more about the links between Asian diets and lifestyle and health.

Asian Diet Advisors

We're very grateful to all of our advisors for their help in creating the Asian Diet Pyramid. Learn more about them here!

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Oldways introduced the Asian Heritage Diet Pyramid in 1995 at the International Conference on the Diets of Asia in San Francisco, developed in conjunction with the Cornell-China-Oxford Project on Nutrition, Health and Environment, and the Harvard School of Public Health.

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The Air Diet (France)

A few years ago a French Women's magazine actually published an article advocating the “Air Diet” which basically involves eating, well, air. Cook what you like, serve it on your finest china with your shiniest silverware, lift it to your mouth and then… just smell it. Apparently this “tricks” the mind into thinking it’s actually eaten.

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In the past, people's culture and location determined the foods they ate and the manner in which they prepared their meals. For example, in the Middle East, wheat was a staple grain and was used to make flatbread and porridge, while halfway around the world in Mesoamerica, maize was the staple crop and was used to make tortillas and tamales. Today, most people have access to a wide variety of food and can prepare them any way they choose. However, customs and traditions still strongly influence diet and cuisine in most areas of the world.

Comparing Diets

There are a multitude of diets across the globe, in all regions and cultures. Each is influenced by the traditions of the past, along with the produce and livestock available. Local tastes, agricultural economics, and incomes still have a profound effect on what many people eat around the world. In this section, you will read a few examples of cuisines in different countries and regions, demonstrating differences in preferences. We will also compare common dietary choices in each region for a key meal-breakfast.

North America

The people of the United States and Canada consume a wide variety of food. Throughout both countries, people enjoy eating all kinds of cuisine from barbecue, pizza, peanut butter sandwiches, and pie to sushi, tacos, chow mein, and roti (an Indian flatbread). This is partly due to the influence of immigration. As people emmigrated to North America, they brought their dietary differences with them. In the 1800s, for example, Italian immigrants continued to cook spaghetti, pesto, and other cultural dishes after arriving in the United States. Today, Italian cuisine is enjoyed by many Americans from all backgrounds.

The variety of North American cuisine has also been impacted by regional variations. For example, fried chicken, cornbread, and sweet tea are popular in the southern states, while clam chowder, lobster rolls, and apple cider are enjoyed in New England. Also, as more people seek to support sustainable agriculture, locally grown crops and whole-food cooking practices often factor into what Americans eat and how they eat it.

Breakfast in North America

Meals can vary widely from one region of the world to another. Therefore, it can be interesting and informative to compare the choices made for a particular meal around the globe. Throughout this section, we will explore the kinds of foods that people consume as they begin their day. Breakfast is a vital meal in any part of the world because it breaks the long overnight fast. An adequate breakfast also provides fuel for the first part of the day and helps improve concentration and energy levels.

Let's begin with breakfast in North America. On weekdays, North Americans often eat breakfast in a hurry or on the go. Therefore, many people choose breakfast foods that are quick and easy to prepare or can be eaten during the trip to school or the office. As a result, breakfast cereals with milk are extremely popular, and also oatmeal, toast, or bagels. However, on the weekends, some people spend a longer time enjoying a hearty breakfast or going out for brunch. Typical choices emphasize hot foods and include egg dishes, such as omelettes and scrambled or fried eggs, along with pancakes, waffles, french toast, bacon or sausage, and orange juice, coffee, or tea to drink.

Central and South America

Both Central America and South America feature cuisines with rich Latin flavors. In addition, rice and corn are staples in both and form the basis for many dishes. Both regions are also affected by the mixture of influences from the native populations and the cultural traditions brought by Spanish and Portuguese immigrants during the 1600s and beyond.

South America has a diverse population, which is reflected in dietary choices across the continent. The northwestern region boasts some of the most exotic food in Latin America. In northeastern South America, many dishes feature a contrast of sweet and salty tastes, including raisins, prunes, capers, and olives. Also, rice grown in the area and seafood off the coast are key ingredients in South American-style paella. The north central part of the continent reflects a Spanish influence. Many of the dominant spices-cumin, oregano, cinnamon, and anise-came from Spain, along with orange and lime juices, wine, and olive oil. The south is cattle country and the locals enjoy grass-fed beef cooked in the form of asados, which are large cuts roasted in a campfire. Another popular meat dish is parrilladas, which are thick steaks grilled over oak.

From Mexico in the North to Panama in the South, Central American cuisine features some of the world's favorite foods, including rice, beans, corn, peppers, and tropical fruits. This area combines a variety of culinary traditions derived from the native Maya and Aztec populations, arrivals from Spain, and African and Latin-influenced neighbors along the Caribbean. In this region of the world, tamales are common. Spicy seasonings, including hot chili peppers, are also very popular.

Typical Southern and Central American Foods

Tamales, which are popular in Mexico and parts of Central and South America, are made from a shell called a masa that is stuffed with meat or vegetables and steamed or boiled in a wrapper of dried corn leaves. The wrapping is discarded prior to eating.

Typical foods in South and Central America include quinoa, which is a grain-like crop that is cultivated for its edible seeds. Quinoa has a high protein and fiber content, is gluten-free, and is particulary tasty cooked in pilafs. Another popular grain product is the tortilla, which is a flatbread made from wheat or corn. Tortillas are used to make a number of dishes, including burritos, enchiladas, and tacos. Fruits and vegetables that are common in Mexico, Central America, and South America include corn, avocados, yucca, peppers, potatoes, mangoes, and papayas. Rice, beans, and a soft cheese known as queso fresco are common to the cuisine in this area of the world as well.

Breakfast in Central America

In this region, the first meal of the day commonly includes huevos rancheros (fried eggs served over a tortilla and topped with tomato sauce). Other popular breakfast dishes include pan dulce (a sweetened bread), along with fried plantains, and a spicy sausage called chorizo. The typical beverage is coffee, which is available in many forms, including café con leche (which is sweetened with lots of milk) and café de olla (with cinnamon and brown sugar). Hot chocolate is also popular and tends to be thick, rich, and flavored with spices such as cinnamon or achiote. In the Yucatan region, huevos motulenos are prepared by spreading refried beans onto fresh tortillas with fried eggs, peas, chopped ham, and cheese.

Europe

European cuisine is extremely diverse. The diet in Great Britain is different from what people typically consume in Germany, for example. However, across the continent, meat dishes are prominent, along with an emphasis on sauces. Potatoes, wheat, and dairy products are also staples of the European diet.

The nations along the Mediterranean Sea are particularly renowned for their flavorful food. This part of the world boasts a number of famous dishes associated with their countries of origin. They include Italy's pasta, France's coq au vin, and Spain's paella.

France

For centuries, the French have been famous for their rich, extravagant cuisine. Butter, olive oil, pork fat, goose fat, and duck fat are all key ingredients. Common French dishes include quiche, fondue, baguettes, and also creams and tarts. Frites, or French fries, are cut in different shapes and fried in different fats, depending on the region. Fresh-baked bread is also found across the nation from the skinny baguettes of Paris to the sourdough breads in other parts of the country.

Every region of France seems to have its version of coq au vin (braised chicken most often cooked with garlic, mushrooms, and pork fat in wine). For instance, in the northeast, the dish is prepared a la biere (in beer). In Normandy in the northwest, coq au vin is cooked au cidre (in apple cider).

Spain

One of the most popular Spanish dishes is paella, a gumbo of rice, seafood, green vegetables, beans, and various meats. The ingredients can vary wildly from one region to another, but rice is always the staple of the dish. Spain is also renowned for its tapas, which are appetizers or snacks. In restaurants that specialize in preparing and serving tapas, diners often order a number of different dishes from a lengthy menu and combine them to make a full meal.

Cooks in Spain rely on a variety of olive oils known for their flavors, ranging from smooth and subtle to fruity and robust. Spanish cuisine combines Roman, Moorish, and New World flavors. Key ingredients include rice, paprika, saffron, chorizo, and citrus fruits.

Video 14.5

The Mediterranean Diet

(click to see video)

This video shows the cultural history of the cuisine enjoyed by many people who live in the Mediterranean region of Europe.

Breakfast in Europe

In some countries, such as France, Italy, and Belgium, coffee and bread are common breakfast foods. However, the people of Great Britain and Ireland tend to enjoy a bigger breakfast with oatmeal or cold cereal, along with meats like bacon and sausage, plus eggs and toast. Tea is also popular in this area, not only for breakfast, but throughout the day. The continental-style breakfast is most commonly associated with France and includes fresh-baked croissants, toast, or a rich French pastry called brioche, along with a hot cup of tea, coffee, or café au lait.

Africa

The continent of Africa is home to many different countries and cultural groups. This diversity is reflected in the cuisine and dietary choices of the African people. Traditionally, various African cusines combine locally grown cereals and grains, with fruits and vegetables. In some regions, dairy products dominate, while in others meat and poultry form the basis of many dishes.

Ethiopia

Ethiopia, located along the Horn of Africa, is one of the few African countries never colonized by a foreign nation prior to the modern era. So, outside influences on the culture were limited. Religious influences from Jewish, Islamic, and Catholic traditions played a larger role on the shaping of Ethiopian cuisine, because of the need to adhere to different dietary restrictions. For example, approximately half of Ethiopians are Muslim and must abstain from eating pork or using spices and nuts to flavor dishes. Ethiopia is also known for dishes that use local herbs and spices, including fenugreek, cumin, cardamom, coriander, saffron, and mustard. Many dishes also reflect a history of vegetarian cooking since meat was not always readily available.

In addition, Ethiopians use their hands to eat. First, diners tear off pieces of injera, a spongy, tangy flatbread made from teff flour. Then, they use the pieces as utensils to scoop up vegetables, legumes, and meats from a communal plate. Teff is a grass that grows in the highlands of Ethiopia and is a staple of the diet.

Central and West Africa

Stretching from mountains in the north to the Congo River, Central Africa primarily features traditional cuisine. Meals are focused on certain staples, including cassava, which is a mashed root vegetable, and also plantains, peanuts, and chili peppers. In West Africa, which includes the Sahara Desert and Atlantic coast, the cuisine features dishes made from tomatoes, onions, chili peppers, and palm nut oil. Popular dishes in both regions include stews and porridges, such as ground nut stew made from peanuts, and also fufu, a paste made from cassava or maize.

Breakfast in Africa

African breakfast choices are strongly influenced by the colonial heritage of a region. The people of West Africa typically enjoy the French continental-style breakfast. However, in the eastern and southern parts of the continent, the traditional English breakfast is more common. In North Africa, breakfast is likely to include tea or coffee, with breads made from sorghum or millet. In East and West Africa, a common breakfast dish is uji, a thick porridge made from cassava, millet, rice, or corn. Kitoza is a delicacy made from dried strips of beef that are eaten with porridge in Madagascar. In Algeria, French bread, jam, and coffee is a typical breakfast. The people of Cameroon eat beignets, which is a doughnut eaten with beans or dipped in a sticky, sugary liquid called bouilli.

Asia

Asia is a massive continent that encompasses the countries of the Middle East, parts of Russia, and the island nations of the southeast. Due to this diversity, Asian cuisine can be broken down into several regional styles, including South Asia, which is represented for our purposes here by India, and East Asia which is represented for our purposes by China, Korea, and Japan. Even with this variety, the Asian nations have some dietary choices in common. For example, rice is a staple used in many dishes across the continent.

India

In India, there is much variety between the different provinces. The nation's many kinds of regional cuisines can date back thousands of years and are influenced by geography, food availability, economics, and local customs. However, vegetarian diets are common across the nation for religious reasons, among others. As a result, Indian dishes are often based on rice, lentils, and vegetables, rather than meat or poultry. Indian cooking also features spicy seasonings, including curries, mustard oil, cumin, chili pepper, garlic, ginger, and garam masala, which is a blend of several spices. India is also known for its breads, including the flatbreads roti and chapati. Dishes that are popular not only in India but around the world include samosa, a potato-stuffed pastry; shahi paneer, a creamy curry dish made out of soft cheese and tomato sauce; and chana masala, chickpeas in curry sauce.

Korea

Korean cuisine is primarily centered around rice, vegetables, and meat. Commonly-used ingredients include sesame oil, soy sauce, bean paste, garlic, ginger, and red pepper. Most meals feature a number of side dishes, along with a bowl of steam-cooked, short grain rice. Kimchi, a fermented cabbage dish, is the most common side dish served in Korea and is consumed at almost every meal. Another signature dish, bibimbap, is a bowl of white rice topped with sautéed vegetables and chili pepper paste and can include egg or sliced meat. Bulgogi consists of marinated, barbecued beef.

Breakfast in Asia

To continue the comparison of breakfast around the world, let's examine the first meal of the day in many parts of Asia. In India, the first meal of the day commonly includes eggs scrambled with spices, potatoes, and onions, as well as fresh fruit and yogurt. Breakfast in China often consists of rice complemented by vegetables, meat, or fish. In Korea, a traditional breakfast would include soup made of either beef ribs or pork intestines, a selection of bread and pastries, rice, and kimchi, which is believed to promote intestinal health. Breakfast in Japan does not greatly differ from any other meal. It typically consists of a bowl of steamed white rice, a small piece of fish, a bowl of miso soup with tofu, vegetables, green tea, and occasionally pickled plums called umeboshi. Hot bowls of noodles in broth topped with pork slices, scallions, and bamboo shoots are also common.

In the different regions of China, congee is prepared with various types of rice, which results in different consistencies.

Congee is a common breakfast food across Asia. This dish is a porridge made of rice that is consumed in a number of Asian countries, including Vietnam, Thailand, Burma, and Bangladesh. Congee can be prepared both savory and sweet and contain a variety of ingredients, usually meats, vegetables, and herbs. It can be eaten alone or served as a side dish.

The Diversity of Palates and Habits

Around the globe, people enjoy different foods and different flavors. In some cultures, the main dishes are meat-based, while others focus on plant-based meals. You can also find different staples in different regions of the world, including rice, potatoes, pasta, corn, beans, root vegetables, and many kinds of grains. Different flavors are also popular on different parts of the planet, from sweet to salty to sour to spicy.

Food Availability

People tend to eat what grows or lives nearby. For example, people in coastal areas tend to consume more seafood, while those in inland areas tend to structure their diet around locally-grown crops, such as potatoes or wheat. In many developing countries, a large part of the diet is composed of cereal grains, starchy roots, and legumes. However, a number of common staples are consumed worldwide, including rice, corn, wheat, potatoes, cassava, and beans.

Income and Consumption

In addition to regional dissimilarities in diets, income also plays a major role in what foods people eat and how they prepare them. The average global calorie consumption has increased to record levels in recent years. This is a consequence of rising incomes, which have allowed consumers in many regions to expand both the variety and the quantity of food they eat. Among developing countries, the daily intake of calories per person rose by nearly 25 percent from the early 1970s to the mid-1990s., People in the western world were able to increase their consumption of meat and poultry, fruits and vegetables, and fats and oils. However, those gains were minimal in the poorest countries, where many continue to struggle with hunger and a limited diet.

Different Ways of Eating

People from different parts of the world consume their food in different ways and what is common in one country may be considered impolite in another. For example, in some areas people eat with their fingers, while in others using a fork is much more acceptable. In some regions of the world, people slurp their soup, while in others they quietly sip it. In some places, diners eat off of individual plates, while in others people sit at a table with a large communal plate from which everyone eats.

No matter where you travel, you will find that food production, purchase, and preparation affect all facets of life, from health and economics to religion and culture. Therefore, it is vital for people from all walks of life to consider the choices they make regarding food, and how those decisions affect not only their bodies, but also their world. Alice Waters, an influential chef and founder of the nonprofit program Edible Schoolyard, as well as an advocate for sustainable production and consumption, has said, "Remember food is precious. Good food can only come from good ingredients. Its proper price includes the cost of preserving the environment and paying fairly for the labor of the people who produce it. Food should never be taken for granted."

Video 14.6

Alice Waters: Edible Education

(click to see video)

In this video, Edible Schoolyard founder Alice Waters talks about the value of growing a garden and learning about food.

Key Takeaways

Many people around the world have access to a wide variety of food and can prepare it any way they choose.

However, cuisine remains strongly influenced by location, culture, tradition, and economics.

People from all cultures and all walks of life should consider the choices they make regarding food, and how those decisions affect not only their bodies, but also the world.

Discussion Starter

Compare and contrast breakfast in different parts of the world. What are common attitudes about the first meal of the day? How are the choices that people make the same? How are they different? Are there any breakfast dishes in common?

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In the past, people's culture and location determined the foods they ate and the manner in which they prepared their meals. For example, in the Middle East, wheat was a staple grain and was used to make flatbread and porridge, while halfway around the world in Mesoamerica, maize was the staple crop and was used to make tortillas and tamales.

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https://www.medscape.com/slideshow/world-diets-6008977#5

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The Sandwich Diet (Spain)

This is a diet with only two rules:
You must substitute one daily meal with a sandwich
Whatever you eat must fit between two pieces of bread. No side dishes or snacking.

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Vegetarian, Vegan, Paleo, all-natural, Atkins, South-beach, weight-watchers... What are these diets? What's the difference?

Vegetarian diet doesn't include meat, poultry or seafood.

Vegan diet is total vegetarian which does not include meat, poultry, fish, or any products derived from animals, including eggs, dairy products, honey and gelatin.

The paleo diet is eating natural food with little or no processing. In other words, the paleo diet focuses on eating foods nature gave us to eat. This diet typically includes vegetables, fruits, nuts, roots, meat, and organ meats. Foods such as dairy products, grains, sugar, legumes, processed oils, salt, alcohol, coffee, pasta, cereal, candy etc are not included.

All-natural diet is eating all-natural aka unprocessed ingredients. It is similar to Paleo but includes legumes, grains, coffee.

The Atkins diet is a low-carbohydrate diet, eat as much protein and fat as you want. It is usually recommended for weight loss.

South Beach Diet is about choosing the right carbs and the rightfats. There are 3 phases in South beach diet. Phase 1 restricts carbohydrates, phase 2 introduces a few restricted foods are introduced. Phase 3 is maintenance to keep weight-loss last long.

Weight watchers diet - The Weight Watchers eat foods which have assigned points and calculate points of food they eat every day. Points System is the key to lose or control weight.

So...where does Indian Cuisine fit?

Indian cuisine is most friendly for vegetarians. There are several rich dishes for vegans, paleo, gluten-free and nut-free that no other cuisine can offer. Around 40% of Indians are strict vegetarians. As well there are several renowned meat dishes as kebab, tandoori chicken, butter chicken, biryani. There are around 50 spices used in Indian Cuisine. Cumin, coriander, turmeric, caraway seeds, mace, dried ginger, saffron, tamarind to name a few-and there are an infinite number of ways of using them. Even meat lovers will start loving Indian vegetarian dishes. Each state and region has its own cuisine and style of cooking. According to ancient Indians, there are six different tastes: Sweet, Sour, Salty, Bitter, Pungent, Astringent. An Indian meal is a well-balanced combination of all the six tastes.

With low-carbohydrate diet, can Atkins diet be achieved with Indian food? Absolutely. Indian cuisine is always eaten either with rice or roti. But all roasted, sauce based curries, chutneys, rasam, sambar, dal (lentils) can be consumed by themselves, with out rice or roti. A mind shift is necessary to start eating with out rice and roti. When you eat curries with rice and roti, they need more salt and spices. To eat with out rice or roti, you should cut salt and spices than you add in regular recipe. A perfect example is baked chicken, fish marinated in Indian spices, with side of navarathna kurma, Potato roast with rasam. These are an excellent combinations to eat without rice or roti. This is not an end, there are infinite number of combinations to make.

What about South beach and weight watchers diet? Yes absolutely.

As many westerns think, Indian cuisine is not just curries. For westerns, "curry" has become a catch-all name for any sauce based Indian dish. There are lentils, stir-fry's, soups, pickles, chutneys etc. It is famously known as rice based cuisine. That's partly true. Indian cuisine has different flavors in North and South India. North Indian cuisine is wheat based. Wheat roti, naan (wheat tortillas) is their staple food. Paratha - a vegetable or meat stuffed roti is a popular North Indian dish. South Indian cuisine is rice based. Both do have roasted, fried and sauce based vegetables curries. South Indian breakfasts as Idly, Dosa, Vada, utappam are extremely popular. You can choose rice based or wheat based based on your diet preference.

In 21st century, people have started eating Indian food in wrong way. Ancient way of eating is with whole grains. In modern world whole grains diminished, so is physical activity. If you make it whole-grain, and adjust grain amount based on your physical activity, then freshly made Indian cuisine offers you tongue tingling flavors yet a very healthy diet.

There are easy ways to introduce Indian tastes into your kitchen. Start with vegetarian dish which includes less number of spices. Cumin, ginger garlic paste, chili peppers are common spices. Majority of spices are inexpensive and have a lot of shelf life. Keep few ready at home. In-fact, adding them to any dish of any cuisine will instantly enhance the flavor.

Ancient Indians have discovered most flavorful, healthy cooking, preservation techniques, and a balanced meal with right proportions of protein, calcium and vitamins. Many generations since 3300 BCE which is almost 5000 years, Dravidians/Harappan who are native Indus valley residents have blindly followed ancestors recipe judgement and have been successful. Dravidians/Harappans discovered a lot of spices, seasonings, efficient preserving techniques, naturally fermented foods, medicinal quality foods. With Aryan migration, India was divided between Indo-European and Dravidian. Since then moghalai, Sindi, Parsi, goan cuisines evolved. Myself as a food blogger, my mission is to preserve ancient cooking techniques and spread to the world especially to Westerners. From medicinal perspective, Indian cuisine offers a number of balanced dishes. Like turmeric offering anti-inflamatory, cancer treating, arthritis treating benefits. Cloves prevent cancers, and joint inflammation.. Ginger and cloves help digestion. Pepper is great remedy for throat infections.

For Indians, cow is goddess. Killing a cow is considered a sin. So beef availability in India is very low. With muslim population, pork is not widely available either. Those who eat chicken, do have lot of restrictions on when to eat. Non-vegetarian food is not cooked at home on most of the festivals and holy occasions. Family members are restricted from eating on festivals, holy occasions and before visiting temples.

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Different types of diets and where would Indian food fit?

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Vegetarian diet doesn't include meat, poultry or seafood. Vegan diet is total vegetarian which does not include meat, poultry, fish, or any products derived from animals, including eggs, dairy products, honey and gelatin. The paleo diet is eating natural food with little or no processing.

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https://www.naturespath.com/en-us/blog/healthiest-diets-around-world-look-like/

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Healthline diet score: 3.08 out of 5

The Korean Weight Loss Diet, also known as the K-pop Diet, is a whole-foods-based diet inspired by traditional Korean cuisine and popular among Easterners and Westerners alike.

It's promoted as an effective way to lose weight and look like the stars of K-pop, a popular music genre originating from South Korea.

It also claims to help clear your skin and boost your long-term health.

This article covers everything you need to know about the Korean Weight Loss Diet.

diet review scorecard BOTTOM LINE: The Korean Weight Loss Diet, or K-pop Diet, is a whole-foods-based diet inspired by traditional Korean cuisine. It may aid weight loss by modifying your diet and exercise habits.

The Korean Weight Loss Diet is inspired by traditional Korean cuisine.

It primarily relies on whole, minimally-processed foods and minimizes the intake of processed, fat-rich, or sugary foods.

The diet promises to help you lose weight and keep it off by modifying your diet and exercise habits, all without giving up your favorite foods. It also pledges to help clear up your skin and optimize your long-term health.

In addition to its focus on nutrition, the Korean Weight Loss Diet puts an equally strong emphasis on exercise and even provides specific K-pop workouts.

Summary
The Korean Weight Loss Diet is a diet and workout program designed to help you lose weight, achieve clearer skin, and enhance your overall health.

The Korean Weight Loss Diet is based around an eating pattern that mostly comprises traditional Korean meals.

It promotes eating whole, minimally-processed foods while limiting your intake of overly processed ones. It also recommends avoiding foods containing wheat, dairy, refined sugars, and excess fat.

Meals generally contain a variety of vegetables, rice, and some meat, fish, or seafood. You can also expect to eat plenty of kimchi, a fermented cabbage dish that's a staple in Korean cuisine.

Additional diet rules

To succeed on this diet, you're encouraged to follow a few additional rules:

1. Eat fewer calories. This diet doesn't specify portion sizes or a strict daily calorie limit. Instead, it suggests relying on Korean recipes, soups, and plenty of vegetables to cut calories without feeling hungry.

2. Exercise regularly. K-pop workouts are provided for this purpose.

3. Eat less fat. It's recommended to limit oily foods and avoid sauces, oils, and seasonings whenever possible. Eating out should be limited as well.

4. Minimize added sugars. You're encouraged to replace soda with water and cookies, sweets, ice cream, and other baked goods with fresh fruit.

5. Avoid snacks. Snacks are considered unnecessary on this diet and should be avoided.

The diet promises to be very flexible and sustainable. You're encouraged to select whichever Korean foods you like best to tailor the diet to your taste.

Summary
The Korean Weight Loss Diet encourages eating Korean-inspired dishes based on minimally processed foods. To optimize weight loss, it minimizes your intake of wheat, dairy, added sugars, excess fats, and snacks.

The Korean Weight Loss Diet likely aids weight loss for several reasons.

First, traditional Korean meals are naturally rich in vegetables, which contain a lot of fiber. Fiber-rich diets can help you lose weight by reducing hunger and cravings while promoting feelings of fullness (, , ).

Additionally, this diet limits snacking, fatty foods, and those containing added sugars, wheat, or dairy, further reducing your overall calorie intake. It also encourages regular exercise, which helps boost the number of calories you burn.

Finally, you're encouraged to reduce your portion sizes by gradually eating less until you find the quantity of food that allows you to lose weight while still feeling full and satisfied.

All of these factors can help you eat fewer calories than you burn. Such calorie deficits have consistently been shown to help people lose weight, regardless of the foods they choose to eat (, , , ).

Summary
The Korean Weight Loss Diet is naturally rich in fiber, limits snacking, and reduces sugar- and fat-rich foods. It also encourages regular physical activity. Together, these factors are likely to help you lose weight.

The Korean Weight Loss Diet may offer several additional benefits.

May improve your overall health

The Korean Weight Loss Diet encourages you to eat plenty of fruits and vegetables - two food groups consistently shown to promote health and protect against chronic conditions, such as type 2 diabetes and heart disease (, ).

What's more, it includes a lot of kimchi, a popular Korean side dish made from fermented cabbage or other vegetables. Research indicates that kimchi may help lower blood pressure, blood sugar, and total and LDL (bad) cholesterol levels (, ).

Fermented foods like kimchi also benefit gut health by boosting your number of beneficial gut bacteria, also known as probiotics ().

In turn, these probiotics may help prevent or treat a range of illnesses, including atopic dermatitis, irritable bowel syndrome (IBS), diarrhea, and obesity ( 13).

May reduce acne

The Korean Weight Loss diet is said to help fight acne by limiting your intake of dairy. There may be some evidence to support this claim.

Dairy appears to stimulate the release of insulin and insulin-like growth factor (IGF-1), both of which may play a role in the formation of acne (, , ).

One review noted that people whose diets were richest in dairy were around 2.6 times likelier to experience acne than those eating the least amount of dairy ().

Similarly, another review suggests that adolescents and young adults consuming any form of dairy may be 25% more likely to experience acne than those eating dairy-free diets ().

Rich in nutrients and likely sustainable

The Korean Weight Loss Diet puts a strong emphasis on making sustainable, long-term changes to the way you eat and exercise.

It generally promotes nutritious, minimally processed foods and limits your intake of calorie-dense yet nutrient-poor junk foods.

It doesn't have strict guidelines on how much to eat, nor does it suggest weighing or measuring your food portions. Instead, it encourages you to discover the portion sizes that are right for you.

It also offers a variety of Korean recipes to choose from, including vegetarian, vegan, and gluten-free options, making this diet accessible to many.

All of these factors contribute to this diet's high nutrient content and increase the likelihood that you'll be able to stick to it long term.

Summary
The Korean Weight Loss Diet encourages making sustainable changes. It promotes nutritious and fermented foods that can benefit your health. It also limits dairy, which may offer some protection against acne.

Despite its many positives, the Korean Weight Loss Diet comes with some downsides.

Unnecessary emphasis on physical appearance

This diet puts a strong emphasis on losing weight to look like your favorite K-pop celebrities.

Using sociocultural appearance standards as weight loss motivation may put certain groups of people, such as young adolescents, at an increased risk of developing disordered eating behaviors (, ).

Lacks guidance

This diet offers very little guidance in terms of how to build balanced meals.

While some may view the flexibility to choose whichever meals appeal to them most as a benefit, others may find it difficult to distinguish nutrient-rich Korean recipes from nutrient-poor ones.

This may cause some people to select overly salty recipes or ones that fail to meet their daily nutrient needs.

Non-science-based and contradictory guidelines

The Korean Weight Loss Diet recommends you avoid snacks, despite research showing that some people lose more weight when including snacks in their diet (, ).

What's more, the meal plans and recipe suggestions offered on its website often contain foods or ingredients that the diet suggests avoiding, such as fried foods, wheat, and dairy.

Summary
The Korean Weight Loss Diet's strong emphasis on external appearance, lack of guidance, and non-science-based and contradictory guidelines can be considered downsides.

The Korean Weight Loss diet encourages you to eat the following foods:

Vegetables. No vegetables are off-limits. You can eat them raw, cooked, or fermented, such as in the case of kimchi. Soups are another great way to eat more vegetables.

Fruit. All types of fruit are allowed. They're considered a great natural substitute for sweets.

Protein-rich animal products. This category includes eggs, meat, fish, and seafood. Small portions should be added to most meals.

Meat substitutes. Tofu, dried shiitake, and king oyster mushrooms are most often used to replace meat in Korean recipes. They can make Korean recipes suitable for vegetarian or vegan diets.

Rice. White rice and rice noodles are included in many of the Korean recipes promoted on this diet.

Other wheat-free grains. Dumplings, pancakes, or glass noodles made from mung bean, potato, or tapioca starch constitute great alternatives to rice.

You're encouraged to determine your portion sizes based on the amount of food that helps you lose weight without feeling overly hungry or low on energy.

Summary
The Korean Weight Loss Diet is mostly based on whole, minimally-processed foods and smaller amounts of grains, meat, fish, seafood, or meat substitutes.

The Korean Weight Loss Diet minimizes your intake of the following foods.

Wheat-containing foods: bread, pasta, breakfast cereals, pastries, or wheat-based flours of any kind

Dairy: milk, cheese, yogurt, ice cream, and any baked goods containing dairy

Fatty foods: fatty meats, fried foods, sauces, oily seasonings, or foods cooked in oil

Processed or sugary foods: candy, soft drinks, baked goods, or any other foods containing added sugars

This diet doesn't require you to cut these foods out completely but recommends you greatly reduce your intake. However, it does strictly discourage snacking between meals.

Summary
The Korean Weight Loss Diet discourages the intake of wheat- and dairy-containing foods. It also warns against processed, overly fatty, or sugary foods and discourages snacking between meals.

Here's a 3-day sample menu suitable for those on the Korean Weight Loss Diet.

Day 1

Breakfast: vegetable omelet

Lunch: kimchi-vegetable soup with pork or tofu

Dinner: fried rice and vegetables

Day 2

Breakfast: Korean pancakes filled with vegetables, shiitake, or seafood

Lunch: bibmbap - a Korean rice dish made with egg, vegetables, and meat or tofu

Dinner: japchae - a Korean glass noodle stir-fry

Day 3

Breakfast: mandoo - Korean meat or vegetable dumplings made with rice and tapioca flour

Lunch: spicy Korean coleslaw salad

Dinner: kimbap - also known as Korean sushi rolls - filled with your choice of vegetables, avocado, shrimp, or tofu

Additional recipe suggestions for this diet can be found on The Korean Diet website.

However, keep in mind that they may include foods or ingredients discouraged on this diet, such as fried foods, wheat, or dairy.

Summary
The Korean Weight Loss diet includes a variety of minimally processed Korean recipes that are generally rich in vegetables and low in added sugars or fat.

The Korean Weight Loss Diet focuses on whole, minimally-processed foods.

It may aid weight loss and improve your skin and overall health.

Despite being sustainable and nutritionally balanced, this diet's strong emphasis on physical appearance may increase your risk of disordered eating.

Plus, its contradictory and sometimes insufficient guidelines may make it challenging for some people to meet their nutrient needs.

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Korean Weight Loss Diet Review: Does the K-Pop Diet Work?

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The Korean Weight Loss Diet, or K-pop Diet, aims to help you look like the stars of K-pop - a popular music genre from South Korea. This article covers all you need to know about the Korean Weight Loss Diet.

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There are different diet fads from around the world.

The Nordic diet puts an emphasis on fresh food.

Plant-based diets are popular in India.

Every day in practically every corner of the globe, people are searching the best way to maintain a healthy weight. And they're spending a lot of money to in the process. In the United States alone, people spend over $60 billion each year to lose weight, including gym memberships and diet programs.

But no matter how much time you spend on the treadmill, one of the key components of weight loss is diet. And depending on where you live, there are lots of different ideas about the best things to eat to stay slim.

The foods you choose, the way you prepare them, and the portions you consume, all play a role in whether or not you'll pack on the pounds. If you're looking for a new way to get fit, check out some of the most popular diet plans from around the world.

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6 popular diets from around the world and the benefits of each

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There are different diet fads from around the world. The Nordic diet puts an emphasis on fresh food. Plant-based diets are popular in India. Every day in practically every corner of the globe, people are searching the best way to maintain a healthy weight. And they're spending a lot of money to in the process.

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https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.informationnigeria.com%2F2013%2F07%2F8-simple-steps-to-eating-a-healthy-balanced-diet.html&psig=AOvVaw3LT2bzjKdpPZWFWREZ_ygN&ust=1601617847326000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCOjXgdHZkuwCFQAAAAAdAAAAABAM

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The traditional Japanese diet is a whole-foods-based diet rich in fish, seafood, and plant-based foods with minimal amounts of animal protein, added sugars, and fat.

It's based on traditional Japanese cuisine, also known as "washoku," which consists of small dishes of simple, fresh, and seasonal ingredients.

This eating pattern is rich in nutrients and may provide numerous health benefits, including improved weight loss, digestion, longevity, and overall health.

This article explains everything you need to know about the traditional Japanese diet.

The traditional Japanese diet consists of minimally processed, seasonal foods served in a variety of small dishes.

This style of eating emphasizes dishes' natural flavors rather than masking them with sauces or seasonings.

The diet is rich in steamed rice, noodles, fish, tofu, natto, seaweed, and fresh, cooked, or pickled fruits and vegetables but low in added sugars and fats. It may also contain some eggs, dairy, or meat, although these typically make up a small part of the diet.

The traditional Japanese diet resembles the Okinawan diet, the historical eating pattern of those living on the Japanese island of Okinawa, but includes significantly more rice and fish.

It contrasts with modern Japanese cuisine, which has strong Western and Chinese influences and includes larger amounts of animal protein and processed foods.

Summary
The traditional Japanese diet is rich in minimally processed, fresh, seasonal foods. It contains very small amounts of added sugars, fats, or animal protein and promotes fish, seafood, rice, noodles, seaweed, soy, fruit, and vegetables.

Japanese meals generally consist of a staple food combined with a soup, a main dish, and a few sides (, ).

Staple food: steamed rice or soba, ramen, or udon noodles

Soup: typically a miso soup made with seaweed, shellfish, or tofu and vegetables in a fermented soybean stock - though vegetable or noodle soups are other popular options

Main dish: fish, seafood, tofu, or natto with optional small amounts of meat, poultry, or eggs

Side dishes: vegetables (raw, steamed, boiled, sautéed, grilled, or pickled), wild plants, seaweed, and raw or pickled fruit

Japanese meals are known for their rich umami flavor, which has been described as the fifth taste - distinct from sweet, salty, sour, and bitter. Naturally occurring umami enhances the flavor of vegetables and other nutrient-rich foods in Japanese cuisine ().

Visual appeal is another important aspect of the traditional Japanese diet. Dishes tend to be eaten in small bites with chopsticks, as this method is believed to create a rich harmony of flavors.

Hot green tea or cold barley tea are the beverages of choice, while alcoholic drinks like beer and sake are typically reserved for dinner. Snacks are uncommon and seldom eaten ().

Summary
Traditional Japanese meals consist of steamed rice or noodles served with a warm soup, a seafood- or soy-based main dish, and a few sides. Naturally occurring umami is used to enhance the flavor of foods.

The traditional Japanese diet is linked to an array of health benefits.

Rich in nutrients and beneficial compounds

The traditional Japanese diet is naturally rich in various nutrients, including fiber, calcium, potassium, magnesium, iron, and vitamins A, C, and E ().

Vegetables contribute to the nutrient density of this diet and are often cooked in dashi, a dried fish and sea vegetable based stock. This reduces their volume and enhances their flavor, making it easier to eat large amounts ().

The diet also offers good amounts of seaweed and green tea. Both are great sources of antioxidants, which are beneficial compounds that protect your body against cellular damage and disease (, , ).

What's more, the many fish- and seaweed-based dishes included in this diet provide long-chain omega-3 fats, which promote brain, eye, and heart health ().

May improve your digestion

Seaweed, soybeans, fruits, and vegetables are naturally rich in fiber, a nutrient that aids your digestion.

Insoluble fiber moves food through your gut and adds bulk to stool, reducing your risk of constipation ().

These foods also boast soluble fiber, which feeds the beneficial bacteria in your gut and helps reduce the space available for harmful bacteria to multiply (, , ).

When gut bacteria feed on soluble fiber, they produce short-chain fatty acids (SCFAs), which may reduce inflammation and symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis (, , ).

Moreover, the pickled fruits and vegetables commonly eaten on this diet are a great source of probiotics. These beneficial bacteria promote gut health and reduce digestive symptoms like gas, bloating, constipation, and diarrhea (, , ).

May promote a healthy weight

The traditional Japanese diet is rich in vegetables, has small portion sizes, and is naturally low in added sugar and fat. These factors all contribute to a low calorie count ().

In addition, Japanese culture encourages eating until only 80% full. This practice deters overeating and may contribute to the calorie deficit needed to lose weight (, , , ).

Furthermore, research shows that the fiber-rich vegetables, soy foods, and soups typical of the traditional Japanese diet may help reduce appetite and boost fullness, thus promoting weight control (, , ).

Evidence also suggests that alternating between dishes, as is common during traditional Japanese meals, may reduce the total amount of food eaten per meal ().

May protect against chronic diseases

The traditional Japanese diet may safeguard against conditions like type 2 diabetes and heart disease.

It's naturally rich in fish, seaweed, green tea, soy, fruits, and vegetables but low in added sugar, fat, and animal protein - all factors believed to protect against heart disease (, , , , ).

In fact, Japanese people's risk of heart disease remains unexpectedly low despite their high salt intake, which typically raises heart disease risk ().

What's more, in a 6-week study in 33 men following the traditional Japanese diet, 91% experienced significant reductions in risk factors for type 2 diabetes, including excess weight and high LDL (bad) cholesterol levels (, ).

Plus, the high green tea intake encouraged on this diet may protect against Alzheimer's disease, Parkinson's disease, and certain types of cancer (, , , ).

May help you live longer

Japan has one of the world's highest life expectancies, which many experts attribute to the traditional Japanese diet (, , , ).

In fact, the Japanese island of Okinawa is considered a Blue Zone, which is a region with extremely high longevity. Keep in mind that the Okinawa diet focuses heavily on sweet potatoes and features less rice and fish than the traditional Japanese diet.

In a 15-year study in over 75,000 Japanese people, those who closely followed the traditional Japanese diet experienced up to a 15% lower risk of premature death compared with those eating a Westernized diet ().

Experts link this increased lifespan to the traditional Japanese diet's emphasis on whole, minimally processed foods, as well as its low added fat and sugar content ().

SUmmary
The traditional Japanese diet is rich in nutrients and may aid digestion, weight loss, and longevity. It may also reduce your risk of chronic illnesses.

The traditional Japanese diet is rich in the following foods:

Fish and seafood. All types of fish and seafood can be included. These can be steamed, baked, grilled, or raw - as is the case with sushi and sashimi.

Soy foods. The most common are edamame, tofu, miso, soy sauce, tamari, and natto.

Fruit and vegetables. Usually, fruits are eaten raw or pickled while vegetables are steamed, sautéed, pickled, simmered in broth, or added to soups.

Seaweed. Sea vegetables are a big part of the traditional Japanese diet. They're usually eaten raw or dried.

Tempura. This light dough is made by mixing wheat flour with iced or sparkling water. It serves as a batter for deep-fried seafood and vegetables.

Rice or noodles. Steamed rice is a staple in a traditional Japanese diet. Other popular options include soba, ramen, or udon noodles served chilled or in a hot broth.

Beverages. Hot green tea and cold barley tea are the main beverages, though beer and sake may be served with dinner.

Small amounts of red meat, poultry, eggs, and dairy may also be included. However, these foods don't comprise a large part of the traditional Japanese diet.

Summary
The traditional Japanese diet promotes whole or minimally processed foods - primarily fish, seafood, seaweed, rice, soy, fruit, and vegetables alongside small amounts of other animal products.

The traditional Japanese diet minimizes the following foods:

Dairy: butter, milk, cheese, yogurt, ice cream, etc.

Red meat and poultry: beef, pork, chicken, duck, etc.

Eggs: boiled, fried, as an omelet, etc.

Excess fats, oils, and sauces: margarine, cooking oils, dressings, fat-rich sauces, etc.

Baked goods: bread, pita, tortillas, croissants, pie, brownies, muffins, etc.

Processed or sugary foods: breakfast cereals, granola bars, candy, soft drinks, etc.

Moreover, snacks are uncommon on this diet, which inherently limits popular snack foods like chips, popcorn, trail mix, and crackers.

Desserts may be included on the traditional Japanese diet - but they rely on natural ingredients, such as fruit, matcha, or red bean paste, rather than added sugars.

Summary
The traditional Japanese diet excludes snacks and is naturally low in dairy, red meat, poultry, baked goods, and sugary or processed foods.

Here's a typical 3-day menu for the traditional Japanese diet:

Day 1

Breakfast: miso soup, steamed rice, natto, and seaweed salad

Lunch: soba noodles in a dashi-based broth, grilled tuna, kale salad, and boiled vegetables

Dinner: udon noodle soup, fish cakes, edamame, and vegetables marinated in vinegar

Day 2

Breakfast: miso soup, steamed rice, an omelet, dried trout, and pickled fruit

Lunch: clam soup, rice balls wrapped in seaweed, marinated tofu, and a cooked-vegetable salad

Dinner: miso soup, sushi, seaweed salad, edamame, and pickled ginger

Day 3

Breakfast: udon-noodle soup, a boiled egg, shrimp, and pickled vegetables

Lunch: shiitake-mushroom soup, rice cakes, seared scallops, and steamed vegetables

Dinner: miso soup, steamed rice, vegetable tempura, and salmon or tuna sashimi

summary
The traditional Japanese diet combines simple soups, steamed rice or noodles, fish, seafood, tofu or natto, and a variety of minimally processed sides.

The traditional Japanese diet focuses on whole, minimally processed, nutrient-rich, seasonal foods.

It's particularly rich in seafood, vegetables, and fruit, and limits meat, dairy, and snacks.

It may improve digestion, aid weight management, help you live longer, and protect against various diseases.

If you want to learn more about the traditional Japanese diet, you can find many books on the topic. When browsing, look for books that focus on whole foods and don't provide Westernized recipes.

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The Japanese Diet: Benefits, Food List, and Meal Plan

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The traditional Japanese diet is a whole-foods-based diet rich in fish, seafood, and plant-based foods with minimal amounts of animal protein, added sugars, and fat. It's based on traditional Japanese cuisine, also known as "washoku," which consists of small dishes of simple, fresh, and seasonal ingredients.

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Ear Stapling (China/USA)
Apparently this non-diet “diet” involves your friendly GP placing a staple - yes, a staple - inside your ear to target a pressure point which curbs your appetite. While there is absolutely no science to back this up, there are plenty of cases of it causing ear infections and jaw pain so severe people lose the ability to chew, so I guess that means it’s totally legit. The practice of ear stapling is said to come from Chinese acupuncture principles but it’s most commonly practised in the USA.

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If you're looking for some healthy eating inspiration, you might to book a holiday to Africa.

Because a global study has revealed the countries with the best and worst diets in the world and named Chad, Sierra Leone and Mali as the top three thanks to their high consumption of fruit, vegetables, nuts and whole grains.

On the other end of the spectrum, the American diet has been labelled as the unhealthiest in the world.

The research, published in The Lancet Global Health journal, looks at the diets of almost 4.5 billion adults across 187 countries.

Researchers used national data to analyse how people ate between 1990 and 2010 to make their findings.

They assessed food in three groups. The first was healthy foods, which included fruit, veg, seeds, whole grains and beans. The second was unhealthy foods, which included processed meats, sugar-sweetened beverages and saturated fat. And the third was an analysis of food overall.

The scientists found that while there has been a worldwide rise in the consumption of healthy food, there has also been a worrying increase in the amount of junk food being eaten.

"Diets and their trends were very heterogeneous across the world regions," the study explains.

"For example, both types of dietary patterns improved in high-income countries, but worsened in some low-income countries in Africa and Asia.

"Middle-income countries showed the largest improvement in dietary patterns based on healthy items, but the largest deterioration in dietary patterns based on unhealthy items."

According to The Independent, Dr Fumiaki Imamura, of the University of Cambridge, who led the research, said that that improving diet has a "crucial role to play" in reducing the burden of non-communicable diseases, which will account for 75% of all deaths by 2020.

A previous study, conducted by nutritionists for Channel 4 programme World's Best Diet, found Iceland to have had the world's best diet. This time it failed to make the top 10 list.

See the results of the latest research below:

The 10 countries with the healthiest diets overall were:

The 10 countries with the least healthy diets overall were:

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Countries With The Best And Worst Diets In The World Revealed

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If you're looking for some healthy eating inspiration, you might to book a holiday to Africa. Because a global study has revealed the countries with the best and worst diets in the world and named Chad, Sierra Leone and Mali as the top three thanks to their high consumption of fruit, vegetables, nuts and whole grains.

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life.

Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry-lean sources of protein-over red meat. Red wine is consumed regularly but in moderate amounts.

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer's disease.

Here, we outline steps you can take to move toward a more Mediterranean-style diet. Choose one of these strategies below, and make it a habit. When you're ready, move onto the next strategy. No matter where you choose to start, these eight tips for starting a Mediterranean diet can help you make over your plate so you can reap the health benefits.

1. Cook with Olive Oil

If you've been cooking with vegetable oil or coconut oil, make the switch to extra-virgin olive oil. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the "good" type of cholesterol. HDL cholesterol ferries "bad" LDL particles out of arteries, according to a 2017 study in Circulation. Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Swap butter for olive oil in mashed potatoes, pasta and more.

2. Eat More Fish

The go-to protein in the Mediterranean diet is fish. In particular, this diet emphasizes fatty fish like salmon, sardines and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids. Even those fish that are leaner and have less fat (like cod or tilapia) are still worth it, as they provide a good source of protein. If you currently don't get a lot of fish in your diet, an easy point of entry is to designate one day each week as fish night. Cooking fish in parchment paper or foil packets is one no-fuss, no-mess way to put dinner on the table. Or try incorporating it in some of your favorite foods, like tacos, stir-fries and soups.

3. Eat Veggies All Day Long

If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snack time, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie, and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.

4. Help Yourself to Whole Grains

Experiment with "real" whole grains that are still in their "whole" form and haven't been refined. Quinoa cooks up in just 20 minutes, making it a great side dish for weeknight meals. Barley is full of fiber and it's filling: pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal is perfect for breakfast on a cold winter morning. Even popcorn is a whole grain-just keep it healthy by eating air-popped corn and forgoing the butter (try a drizzle of olive oil instead). Supplement your intake with other whole-grain products, like whole-wheat bread and pasta. Look for the term "whole" or "whole grain" on the food package and in the ingredient list-it should be listed as the first ingredient. But if you still find it too hard to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pastas and rice or mixing a whole grain half-and-half with a refined one (like half whole-wheat pasta and half white).

5. Snack on Nuts

Nuts are another Mediterranean diet staple. Grabbing a handful, whether that's almonds, cashews or pistachios, can make for a satisfying, on-the-go snack. One study in Nutrition Journal found that if people replaced their standard snack (cookies, chips, crackers, snack mix, cereal bars) with almonds, their diets would be lower in empty calories, added sugar and sodium. Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.

6. Enjoy Fruit for Dessert

Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar-drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit-pick a new one to try each week and expand your fruit horizons.

7. Sip (a Little) Wine

The people who live along the Mediterranean-the Spanish, Italian, French, Greek and others-are not known to shy away from wine, but that doesn't mean you should pour it at your leisure. Dietitians and experts who developed the Mediterranean diet for the New England Journal of Medicine study advised women to stick to a 3-ounce serving, and men to a 5-ounce serving, per day. When you do sip, try to do so with a meal-even better if that meal is shared with loved ones. If you're a teetotaler, you shouldn't start to drink just for this diet.

8. Savor Every Bite

Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you're eating. Not only will you enjoy your company and your food, eating slowly also allows you to tune in to your body's hunger and fullness signals. You're more apt to eat just until you're satisfied than until you're busting-at-the-seams full.

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8 Ways to Follow the Mediterranean Diet for Better Health

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What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are easy ideas to get more Mediterranean diet foods into your life. Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.