Dark Chocolate Banana Nut
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
- Â½ banana
- 1 cup unsweetened almond milk
- â cup plant-based chocolate protein powder
- Water to blend
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”
High Fiber Diets Are Tied To Longevity
I believe some of the most exciting discoveries in health and nutrition have to do with slowing the aging process.
Scientists believe that aging is caused by the shortening of your telomeres.
Telomeres are like caps on the end of your DNA chromosomes and as you age they shorten.
There have been two things that have been shown to keep telomeres long:
A study about exercise and aging found that those who spend more than 3 hours each week exercising vigorously had telomeres as long as inactive subjects who were 10 years younger.
High fiber intake also has a significant impact on telomere length.
There was a study published in 2018 that examined this.
This looked at 5,674 adults in the U.S. and they found that those who eat a higher fiber diet have longer telomeres than people who eat very little fiber.
A difference of 4.8 to 6.0 years in cell aging was found between those in the lowest compared with the highest quartiles of fiber intake. Overall, the present study highlights the risk of accelerated aging among U.S. women and men who do not consume adequate amounts of dietary fiber.
Fiber also reduces your cancer risk according to the American Institute for Cancer Research .
The AICR recommends getting at least 30 grams of dietary fiber each day in order to lower cancer risk. Most Americans get less than half of this amount of fiber per day.
What Are The Benefits Of A High Carb Low Fat Diet
The high carb low-fat diet is heavily weighted towards fruits and vegetables. Not only are these loaded with vitamins and minerals, but they also contain phytonutrients that you cant get when you simply take vitamins in pill format.
According to the Mayo Clinic, supplements shouldnt take the place of whole foods:
Supplements arent intended to substitute for food. They cant replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables.
Here are some of the benefits of eating an HCLF diet.
You May Like: Where To Get A Diet Plan
All Healthy Diets Can Be Winners
The main message from careful comparisons of different diets is that theres no single diet thats right for everyone. Genes, family, environment, and many other factors determine how much each of us eats. Any healthy diet can help people lose weight. Some respond to one type better than another.
So if you are trying to lose weight, try one you think might work for you. If you give it your best shot and it doesnt work, its possible that it isnt right for you, your metabolism, taste buds, or situation. Try another.
Also keep in mind that theres more to a diet than weight loss. You could put yourself on a hot dog diet and lose weight. But it wouldnt be good for you in the long run. You need healthful nutrients day in and day out for overall good health. You also need an eating plan you can follow day in and day out that is good for your heart, bones, brain, and every other part of your body.
One eating strategy that can provide all that is the so-called Mediterranean diet. Many studies have linked following this type of diet to longer life and less heart disease, diabetes, cancer, and other chronic conditions.
There are many ways to eat Mediterranean. The basics include:
At the same time, try not to drink sugar-sweetened soda, juice, or energy drinks. Have sweets, pastries, and commercial bakery goods only as the occasional treat. And go easy on red and processed meats.
What You Want To Know
How do I know how many calories I should be eating?
I have a calorie and macro calculator here!
Will I lose weight on 1200-1500 calories?
Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you dont lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.
How do I balance my families meals with my own weight loss meal plan?
The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe youll have 4 ounces of meat for dinner, and theyll have 6 ounces.
Can I exercise on these calories?
Exercising while you are eating 1200 1500 calories will depend on what you consider exercise, the intensity, and how long youve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.
Are you a medical professional?
I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.
Are there any free foods on this plan?
Don’t Miss: Easy Diet To Lose Fat And Gain Muscle
Do Smoothies For Weight Loss Actually Work
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. “I noticed results in the first week,” he says. “It really was amazing.” Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio’s Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. “I saw results immediately,” she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
How Much Protein To Gain Muscle
The protein range Brad recommends for gaining muscle is 70-120 grams of protein per day.
If you dont want to add muscle then closer to the DRI recommendations is fine.
If you are following the 60% carb, 20% protein and 20% fat numbers of a standard high carb low-fat diet, you should hit this number.
For instance, if someone eats 2,000 calories per day then 20% protein would come out to 400 calories or protein. Since there are 4 calories in one gram of protein, that is 100 grams of protein per day.
If you are worried this isnt enough protein I would reduce fats to 10% and increase protein to 30% per day.
This is tough to accomplish on an HCLF vegan diet but can be done with vegan protein powder.
It is possible that the focus on protein intake has been overblown.
Heres a partial list of grams of protein in common foods.
- Chicken breast 4 oz 36g
- Cod 4 oz 26g
- Nonfat Milk 1 cup 8g
- Nonfat cottage cheese 1 cup 25g
- Nonfat yogurt 1 cup 8g
- Chickpeas and Beans 1 cup cooked 15g
- Lentils 1 cup cooked 18g
You May Like: Low Carb And Low Cholesterol Diet
What Is The 7
OK, so lets talk about the 7-day cabbage soup diet! Its an old diet that has been around for YEARS and revised over and over again. You are likely to find several different versions online. Its a short-term, weight loss eating plan that involves, you guessed it, LOTS OF CABBAGE SOUP!
No worries, my jazzed-up version of the cabbage soup is delicious! Lately, these 7-day diets have become really popular. Even Dr. Oz has one. I first read about it on a blog I stumbled upon and thought Id give it a try. I didnt expect much, though. Now Im hooked!
I NEVER thought Id like this cabbage soup, but its so good!
Possible Problems Of Following Hclf Vegan
1. Hormonal Changes
Some women who adopt a high carb low fat vegan diet experience hot flashes and missed periods probably due to hormonal changes related to a change in diet. Since estrogen and progesterone are made from cholesterol, a low fat diet can potentially reduce the production of these hormones and cause issues like hot flashes, amenorrhea or infertility. If this happens, seek help from your doctor and ask your nutritionist to help you with these issues since other factors may be involved.
2. Low Energy Levels
When you eat a meal that is high in carbohydrates, there is a risk of experiencing a sugar crash. This is because your blood sugar levels may spike after the meal but suddenly crash after a short time as your body absorbs all the sugar into the cells. To avoid this, try to eat foods with healthy fats such as nuts and avocados with your carbs. Fats are digested more slowly and will provide enough energy to prevent a sugar crash.
3. Reduced Absorption of Micronutrients
Depending on your choice of foods, you may lack some micronutrients such as omega-3 fats, vitamin D and other fat-soluble nutrients. To avoid this, ask your nutritionist about the best sources of these nutrients to include in yourhigh carb low fat vegan diet.
Recommended Reading: Can You Drink Ensure On Keto Diet
Analysis Of Glucose Hormones And Lipids
Analyses were conducted in the Core Laboratory of the Nutrition Obesity Research Center and Diabetes Research Center. Glucose, total cholesterol, HDL-cholesterol and triglycerides were measured using a SIRRUS analyzer LDL-C was calculated using the method of Friedewald . The total cholesterol-to-HDL-C ratio was calculated a ratio of 5 to 1 or lower is the recommended target range, with an optimum ratio of 3·5 to 1. Insulin was assayed by immunofluorescence on a TOSOH AIA-II analyzer intra-assay CV of 1·5% and interassay CV of 4·4%.
Circulating markers of inflammation were assessed by immunoassay in fasted morning sera before and after the intervention. High-sensitivity C-reactive protein was assessed by turbidometric methods by using a SIRRUS analyzer , with reagents obtained from Pointe Scientific, and TNF- and IL-6 by using electrochemiluminscence . Minimum detectable concentrations for each assay were 0.05mg/L, 0.507pg/mL, and 0.25pg/mL, respectively. Mean intra-assay CVs were 7.49, 7.61, and 6.68%, respectively. Mean interassay CVs were 2.13, 5.47, and 9.72%, respectively.
The Beet: So Fat Clogs Up The Cells And Leads To Long Term Chronic Diseases As Well
Dr. K: “High-fat diets increase insulin resistance. And when insulin is less effective, that is the central condition for chronic disease, like chronic kidney disease, chronic liver disease, more you become susceptible to dementia and it also increases your risk for atherosclerosis and cardiovascular disease, as well as high blood pressure. And it also makes you more susceptible to diabetes.
“You can see an increased risk for markers in the blood that are associated with heart disease in as little as three to four weeks because LDL concentrations go up quickly. But it can take years for heart disease to happen. You can see the warning signs on a high-fat diet, whether later heart disease actually manifests, we don’t know yet. But the weight loss you get from keto in the short term is potentially irrelevant in the long term.
Read Also: Can You Eat Mushrooms On The Keto Diet
Too Much Saturated And Trans Fat
On the other end of the spectrum, those touting the practicality of the Atkin’s Diet emphasize the pleasure of eating large steaks, egg and sausage breakfasts, and plenty of cheese. One of the biggest beefs about this diet is not the quantity of fat – natives from Crete eating a Mediterranean diet ate as much as 40% of their calories from fat – but rather the quality of the fat. Those promoting this diet would be better off encouraging people to cook with olive oil, add avocados to salad and eat nuts in between meals to curb hunger and prevent overeating . Nobody has disproved the fact that replacing saturated fat with unsaturated fat is better for your heart health.
Also watch out for trans fat. These fats raise the bad cholesterol and lower the good cholesterol. They are found in margarines, foods containing “partially hydrogenated vegetable oil” and most fried foods .
Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That’s because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- Â½ lemon, peeled and seeded
- Â½ frozen banana
- Â½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
You May Like: How To Prevent Yo Yo Dieting
What Did The Research Involve
The study confined 19 obese adults to a metabolic ward, or diet lab, for two two-week periods while on low-fat or low-carb diets. While in the diet labs, researchers meticulously monitored and restricted their diets, energy intake and expenditure, and used a host of biological measures to establish whether they were burning fat or carbohydrates as their source of energy.
Each person spent five days in the diet lab on an energy-balanced diet before being randomly assigned to a diet that slashed their calorie intake by 30% for a further six days. This was achieved either through a 60% reduction in carbs or an 85% reduction in fat .
Throughout the six days they had no access to additional food or drink, and even meetings with visitors were watched by nurses or researchers to catch any potential cheating.
After a two- to four-week washout period where they could eat what they liked, volunteers were readmitted to try the other diet. This repeated the five-day balanced diet followed by the alternate six-day low-fat or low-carb diet.
Some physical activity was controlled they all had to do 60 minutes of walking on a treadmill each day and the rest was monitored using portable activity monitors worn on the hip.
The study excluded those who had large weight change in the past six months, had diabetes, were menopausal, were pregnant or breastfeeding, or had mobility problems.
What Is A Ketogenic Diet
A ketogenic diet primarily consists of 80-90% fat, 10-20% carbohydrate, and 2-5% protein, and is practiced by many for weight loss, type 2 diabetes, epilepsy, and seizures.Weight loss can be a goal of people on a ketogenic diet, but the diet’s popularity has led to an ethical debate over who should be encouraged to eat the diet.Some say that, while a diet should help the overweight and obese lose weight, a ketogenic diet may be dangerous to the health of those without serious medical conditions, since it contains such low levels of carbohydrates.
- Acid Reflux
Don’t Miss: What Is A Good Diet To Go On
Protein Sources On A High Carb Low Fat Diet
Before I discuss protein sources, lets talk about how much protein to eat per day. Protein recommendations can vary quite a bit depending upon the source.
The Dietary Reference Intake recommends .36 grams of protein per pound of body weight.
- 64 grams of protein per day for a 180-pound man.
- 46 grams of protein per day for a 130-pound woman.
This number likely looks lower than you might expect. This is also almost exactly the protein number that an HCLF vegan diet would hit.
A common recommendation for gaining muscle is 1 gram of protein per pound of bodyweight. This is triple the DRI recommendation.
For gaining muscle at the fastest possible rate, it is likely that you will want to eat more than the DRI recommendation. This doesnt mean that you need to eat three times the recommended amount.
The most comprehensive book on protein is written by Brad Pilon and is titled: Eat Stop Eat How Much Protein.
This book looks at dozens of studies regarding protein.
Body Composition And Fat Distribution
Total body fat mass and lean mass were measured by DXA . Participants were required to wear light clothing, remove all metal objects from their body, and lie supine with arms at their sides while undergoing a total body scan. Subcutaneous abdominal adipose tissue , VAT, thigh skeletal muscle , thigh subcutaneous adipose tissue , thigh perimuscular adipose tissue , and thigh-IMAT were determined by magnetic resonance imaging . Trans-axial abdominal and thigh images were collected using 3D volumetric T1-weighted magnetization-prepared rapid acquisition gradient echo using a 1.5-Tesla Philips Achieva system. The echo time, repetition time and pulse flip angles were selected to optimize the signal-intensity contrast between the adipose and non-adipose tissue compartments.
Scans were later analyzed for volume of adipose tissue and muscle tissue using SliceOmatic image analysis software . The abdomen images from the L1 to the L5 vertebrae were used to analyze VAT and SAAT. Thigh muscle and adipose tissue volume were analyzed using three images from the mid-thigh . Thigh IMAT, PMAT, and SM were separated from thigh SAT by manually drawing a line along the fascia lata surrounding the thigh muscle. Subsequently, IMAT was partitioned from PMAT and SM by manually drawing a line around the muscle itself to capture adipose tissue located directly between and within muscle groups.
Recommended Reading: 1200 Calorie Indian Vegetarian Diet Plan