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Fruit Sniffing: The Latest Diet Craze?

Fruit Sniffing: The Latest Diet Craze?



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Your dieting decisions are apparently more subconscious than you think

An aromatic way to lose weight.

According to The Daily Mail, new research indicates that smell can dictate making better, healthier food decisions. Well, that is if you are sniffing the right stuff. Psychologists at the University of Bourgogne, in Dijon, France have unveiled new research that implies being exposed to fruity smells before making a meal decision may influence the sniffer to make a healthier food decision.

The psychologists had two sample groups in separate rooms, one sprayed with a pear scent and the other in an unscented room. After 15 minutes, the groups were lead to the same buffet and asked to pick out a meal. With the exact same options available to both groups (a dish with or without fruit and vegetable options), those who smelled the pear scent chose a little more wisely when it came to the dessert options.

“Three out of four participants who did not smell fruit beforehand plumped for the unhealthy chocolate brownie, compared with less than half the 'pear' group,” cites the article.

So if you’re looking to squeeze into that summer bikini, you may want to try sniffing your favorite fruit odors before you head out to dinner!


Stillman Diet: The What, The How, And The Why

Are you looking for the perfect low-carb diet to lose those unwanted pounds? Then, the Stillman diet is something you should definitely try out. Want to know how it can help you? Read on!

This low-carb diet doesn’t require you to follow rigorous workouts. You will be having 6 meals and 8 glasses of water per day. The foods you will eat will help you shed fat and build lean muscle mass. So, you can lose a lot of pounds in just a few weeks and maintain your weight as well. But, make sure you strictly follow the Stillman diet plan to prevent weight gain. Without further ado, let’s find out how this diet works, what you should eat, whether there are side effects, and much more.


Lose Weight With The Special K Diet

1. The Science – How Does The Special K Diet Help You Lose Weight?

  • Multigrain Special K is rich in fiber, vitamins, and minerals. It makes you feel full, making you less prone to feel hungry.
  • You will also eat other healthy foods such as fruits, yogurt, low-fat milk, fish, chicken, vegetables, and dairy that are low in carb and fat content.
  • Regular exercising will help you expend the stored fat as energy.
  • You will not be allowed to drink any alcoholic, artificially sweetened, and carbonated beverages. This will help you maintain your calorie intake per day, which will aid weight loss.

Now that you know the science behind the Special K diet, let’s unveil the specially designed 6-meals-per-day diet plan with the calorie count and time.

2. The Special K Diet Plan

  • Honey, lemon, and warm water
  • Green tea with lemon and honey
  • One bowl Special K multigrain and honey with one cup low-fat milk.
  • Vegetable soup
  • Tuna sandwich or salad
  • One bowl Special K multigrain and honey with one cup low-fat milk.
  • Grilled fish or chicken with blanched asparagus and spinach salad.

Dessert– Fruit salad or low-sugar carrot cake.

This diet plan is flexible and provides you with a daily intake of 1200-1500 calories. Make sure you include Special K in any two of your meals per day. Avoid fatty foods. Eat foods that are rich in fiber, vitamins, minerals, and proteins. Follow the Special K diet plan for two weeks and see visible results.

Precaution

Be careful about the portion size. Consuming too much Special K will not produce the desired results. Limit the portion to the size of your palm.

3. Substitutes

If you are allergic to any of the listed foods or simply do not want to eat the same veggies or fruits for 14 days, here is a list of food substitutes to help you break the monotony.

  • Honey – Organic maple syrup
  • Lemon – Apple cider vinegar
  • Green tea – Black tea or white tea
  • Apple – Pear
  • Orange – Grapefruit or kiwi
  • Banana – 2 dates
  • Low-fat milk – Soy milk
  • Grapes – Blueberries
  • Berries – Orange
  • Vegetable or Chicken soup – Mushroom soup or stir fried veggies
  • Tuna – Salmon or chicken breast
  • Yogurt – Buttermilk
  • Digestive biscuits – Multigrain biscuits
  • Baked veggie wafer – Steamed spring rolls
  • Grilled Fish or chicken – Ground beef or lentil soup
  • Asparagus – Leek or celery
  • Spinach – Bok choy or Chinese cabbage
  • Chocolate mousse – Sour cream
  • Carrot cake – Squash cake or beetroot cake
  • Fruit salad – Fresh fruit juice (strain the juice if you suffer from IBS)

If this list is not sufficient, the next section has a list of foods you can eat (in measured portions) while you are on the Special K diet.

4. Foods To Eat

  • Vegetables – Celery, carrot, beetroot, spinach, green beans, turnip, radish, bottle gourd, bitter gourd, cauliflower, broccoli, Chinese cabbage, bok choy, leek, cabbage, bell peppers, drumsticks, squash, etc.
  • Fruits – Peach, apple, orange, grapefruit, watermelon, musk melon, plum, and pomegranate.
  • Proteins – Tuna, salmon, chicken breast, ground lean turkey, ground lean beef, mushrooms, soy chunks, lentils, chickpeas, and kidney beans.
  • Fats & Oils – Rice bran oil, olive oil, flaxseed oil, canola oil, and ghee (clarified butter).
  • Dairy – Low-fat milk, low-fat yogurt, and eggs.
  • Spices – Cinnamon, ginger powder, garlic powder, cardamom, fennel seeds, fenugreek, onion powder, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
  • Herbs – Coriander leaves, oregano, rosemary, thyme, and dill.
  • Beverages – Buttermilk, fresh fruit juice, and fresh coconut water.

While you attempt to eat the healthiest foods, make sure that you avoid eating high glycemic index or cardiovascular disease-causing foods.

Here is the list of foods you should avoid or eat in fewer quantities.

5. Foods To Avoid

  • Vegetables – Potato and sweet potato.
  • Fruits – Mango and jackfruit.
  • Fats & Oils – Lard and hydrogenated refined oil.
  • Dairy – Cheese, butter, and margarine.
  • Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
Useful Tip

Avoid adding sugar to the Special K cereal. Add fresh strawberries or add 2 chopped dates for sweetness.

How Will You Feel While On This Diet?

By the end of Day 1, you will feel great about yourself, as you successfully completed the first day of this diet plan.

However, by Day 3, you may feel a little worn out as you will have to avoid all the carb and high sugar temptations. Do not give up so easily. Sticking to the plan will not only help you lose the water weight and fat but also help you become mentally strong to overcome the urge to eat any fattening food.

Day 6 will be challenging as you will be tired of eating healthy food. The best way to deal with this is to include Special K in recipes in creative ways.

By the end of Day 8, you will notice a huge difference in your body. You will weigh at least 4 pounds lesser now. Once you see the results of your hard work, you will be able to deal with the last 6 days with elan.

Day 12 will tough as most successful dieters feel the desire to eat a lot of junk food since they have lost a good amount of weight. Wait for the reward. You have not achieved your target weight. Be patient and stay hydrated.

Day 14 will bring a big smile on your face. About 6 pounds lesser in weight, you will feel much lighter, and you will rock any dress you wear!

Beyond 2nd Week

It is not advisable to carry on with this diet beyond the second week. Your body’s immunity and strength levels will be low, and continuing it indefinitely will lead to serious health issues. If you do want to follow this diet plan again, take a break of two weeks and then start the Special K diet again.

6. The Best Part Of This Diet

The best part of this diet – you lose weight quickly without depriving your body of any nutrients, or without killing your taste buds.

Following this diet plan is very simple and easy. All the ingredients are easily available in supermarkets, and they don’t need much cooking time. For example, if you are tired and don’t feel like cooking, you can bank on a bowl of Special K and milk. However, if you are in a mood to eat exciting food without disrupting your diet, the next section will give you two Special K recipes that you will love to eat.

7. Special K Recipes

Here are a few simple, easy to cook, and exciting Special K recipes. Who knew multigrain flakes could taste so yummy!

A. Baked Special K & Vegetable Cutlet

What You Need
  • 2 cups of Special K
  • 1 carrot
  • 1 beetroot
  • 4-5 French beans
  • 1/2 onion
  • 2 potatoes
  • A handful of peas
  • 1 egg
  • 1 tablespoon all-purpose flour
  • 50 g bread crumbs
  • A handful of coriander leaves
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon dried mango powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon vegetable oil
How To Prepare
  1. Cut all the veggies into very small cubes.
  2. Boil the potato.
  3. Grind the Special K.
  4. Beat the egg in a bowl.
  5. Add the all-purpose flour and a little water and mix them to a thin consistency.
  6. Heat vegetable oil in a frying pan.
  7. Throw in the chopped onion and saute for about two to three minutes.
  8. Add the other veggies and the boiled potato.
  9. Now, add three tablespoons of the ground Special K and the peas.
  10. Add salt and pepper and sauté for about 1-2 minutes.
  11. Add garam masala and dried mango powder.
  12. Mash the potato and fold the veggies into the mashed potato.
  13. Take the pan off from the heat. Let the veggies cool for about 15-20 minutes.
  14. When cooled, use either a spoon or your hands to make flattened oval-shaped cutlets.
  15. Dip the cutlets in the lightly beaten egg or the flour and water mix.
  16. Coat the cutlets with the bread crumbs.
  17. Put them on the baking tray.
  18. Drizzle a little vegetable oil on them.
  19. Bake them in a preheated oven at 200°C for about 15-20 minutes on each side.
  20. Garnish with coriander leaves.
  21. Serve hot with tomato ketchup and fresh cucumber and yogurt dip.
Why This Recipe Is Recommended

This recipe is super delicious, healthy, easy to make. This recipe can also rock your house party as a finger food. Also, you can use any vegetable or meat to prepare this cutlet.

B. Special K Nachos And Yummy Yogurt Dip

What You Need
      • 2-3 cups of Special K flakes
      • 100 g yogurt
      • 1 cucumber
      • 1 carrot
      • 1 teaspoon roasted cumin powder
      • 15 g cedar cheese
      • 2 teaspoon chili flakes
      • 1 tablespoon lemon
      • 1 egg (lightly beaten)
      • 3-4 tablespoons all-purpose flour
      • A pinch of salt
      • A pinch of pepper
      • 100 ml water
      • 1 tablespoon vegetable oil
    How To Prepare
    1. Pour 100ml of water in a bowl and gradually add the Special K flakes. Do not pour too much water.
    2. Let the Special K flakes absorb the water and become moist, soft, and fluffy.
    3. Add a pinch of salt, pepper, and one teaspoon chili flakes, and start mixing with the back of a spoon.
    4. Add all-purpose flour to get a consistency of bread dough.
    5. Put the dough on a butter paper and start rolling like pizza dough with a rolling pin.
    6. Make a thin sheet of the dough with the rolling pin.
    7. Start cutting the dough into the desired shape using shape cutters.
    8. Carefully place these on a baking tray.
    9. Gently coat the top with the egg wash.
    10. Sprinkle a little pepper.
    11. Put it in a preheated oven at 200°C for about 15-20 minutes.
    12. Meanwhile, take the yogurt in a bowl.
    13. Add thinly sliced cucumber and carrot.
    14. Grate a little cedar cheese.
    15. Add one teaspoon chili flakes.
    16. Add a pinch each of salt and pepper.
    17. Finally, add a little lemon juice.
    18. Mix well.
    19. Take out the Special K nachos out of the oven and let them cool.
    20. Eat the Special K nachos with the awesome dip.
    Why This Recipe Is Recommended

    While it is not easy not to resist your craving for food, Special K nachos are definitely a healthy way to fulfill those cravings – they are easy to prepare and are perfectly healthy and crunchy snacks.

    Hope these recipes will satisfy your cravings. Remember, merely following the Special K diet will not aid weight loss. You also need to exercise to expend the energy, mobilize the stored fat, and look great. Check out the recommended exercise regimen that should be followed every day for at least 30 minutes.

    8. Exercise Regimen While On The Special K Diet

    Exercising is very important to keep you active and healthy. Since the Special K diet is only a 1200-1500 calorie diet, do not opt for rigorous workouts. Rather, stick to yoga and stretching exercises. Practice yoga for at least 20 minutes a day. Here is the list of exercises that will keep your muscles toned and your cells active.

    • Arm Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Wrist Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Shoulder Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Ankle Circles – 1 set, 5 reps (clockwise and anticlockwise)
    • Pawanmuktasana – 15-30 seconds
    • Trikonasana – Hold till comfortable
    • Supta Matsyendrasana – Hold till comfortable
    • Anulom Vilom – 2 sets, 10 reps

    Eating the right foods in the right quantities and exercising will help you lose weight. But, you have to eliminate other errors in your practice. The Dos and Don’ts will tell you precisely where you may err and how to make the most out of the Special K diet plan.

    9. Dos And Don’ts Of The Special K Diet

    Things To DoThings Not To Do
    Start your day with yoga, stretching exercises, or power walks.Do not wake up late and miss your early morning detox drink or breakfast.
    Stick to the diet plan. You can alternate and make some small changes, but the basic calorie intake should be same.Do not skip breakfast.
    Eat two servings of Special K each day.Do not add sugar in the Special K and milk.
    Eat fruits, veggies, and healthy proteins.Do not overeat.
    Use low-fat milk and yogurt.Do not snack on unhealthy foods.
    Drink enough water and fruit juice.Avoid alcohol and sweetened and carbonated beverages.
    Consult your doctor before starting on this diet.Do not work till late at night.

    So, now you know the practical mistakes that you could have made and hindered your weight loss. But do you know why we strongly support the Special K diet? Take a look at the benefits of Special K diet to unlock the mystery.

    10. Benefits Of The Special K Diet

    • Easy to follow.
    • All the foods recommended in the diet chart are easily available.
    • Keeps your weight in check.
    • This medium to low-calorie diet ensures that you will lose weight faster.
    • You can prepare healthy snacking alternatives easily at home.
    • You can add fruits, honey, or nuts to a bowl of Special K and milk to make it more delicious.
    • Special K is made up of whole grains, i.e. it is rich in fiber content.
    • The Special K diet will keep your hunger pangs at bay.

    Well, there sure is another side to the coin. Let’s flip it!

    11. Possible Side Effects Of The Special K Diet

    • Since this is a medium to low-calorie diet, you may feel fatigued or weak.
    • The sugar in the diet can raise the blood sugar levels, and the salt can be harmful to people with diabetes.
    • You may feel irritated and experience mood swings.

    As a dieter, I would say that the Special K diet does more good than harm. Try this diet if you have a short-term weight loss agenda. It is also important to keep your weight loss goals real. Not eating right may lead to many conditions that might prove to be fatal later. Also, consult your doctor before following this diet plan.

    Expert’s Answers For Readers’ Questions

    How much weight can I lose with the Special K Diet?

    You can lose up to six pounds if you follow the Special K Diet and exercise regularly.

    How much cereal should I take during this diet?

    You can take 8-10 tablespoons or about half a medium-sized bowl of Special K per serving every day.

    Can I follow this plan for more than 2 weeks?

    The Special K diet is meant for short-term weight loss. Doing this diet for more than two weeks can lead to boredom and the potential of binge eating. It can also make your body weaker as this is a low-calorie diet.

    What will happen if I stop the diet before completing 2 weeks?

    If you stop the diet in between, firstly, you will not lose fat, and secondly, you will put on more weight than before. Stop immediately if this diet plan is affecting your health and your physician has asked you to do so. Do not stop because you are unable to resist your temptations.

    What would be the best time to follow this diet?

    A special occasion in a fortnight will the best time to follow this diet plan. Start on any day you want to according to your convenience.

    Does it matter which Special K I choose?

    There are many varieties of Special K. Always see the contents before choosing a variety. If it contains too much of added sugar and salt, avoid it. Eating Special K that is high in sugar content will not serve the purpose. Also, too much salt content is not good for your health.

    Is there any age limit for the Special K diet?

    The company recommends you to be at least 18 years old to follow the special K diet.


    The Volumetrics Diet

    "It's old school, and the saying is true: If it ain't broke, don't fix it," Sassos says of the Volumetrics diet, another favorite of health experts in years past. Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since it's based on the volume of your meals, people often feel like they're eating quite a lot, which is good for dieters who can't fight hunger pangs. "I am a type of person where I like to maximize my calories, and I don't want to feel starving," Sassos says, adding that the Volumetrics' approach also ups your fiber to maximize satiety. "Why would I have one tiny cookie when I could have this giant greek yogurt sundae? I like more, and feeling full."

    Sassos says the evidence presented by Barbara Rollins, PhD, the author behind The Ultimate Volumetrics Diet, is more than solid. It'll help you eat more veggies naturally by targeting foods that keep you full and happy (without leaving you wishing you could have a piece of cheese at midnight).


    5 foods to ditch if you want to lose weight

    Will this be the latest celebrity diet craze? A Sydney expert claims simply ditching five foods will keep the weight off for good.

    According to obesity expert Dr Nick Fuller, our constant dieting is making us fatter and fatter.

    “Not only do you regain the weight you’ve lost, but you end up heavier than when you started,” said the author of new book Interval Weight Loss.

    Interval Weight Loss is premised on redefining the weight your body wants to be, and tricking it into becoming lighter and lighter through a sustainable, scientific solution.

    𠇎veryone has a set point which is the weight that a body defends. So when you lose weight, your body does all it can to return to that set point. This is about changing the body’s set point, not a quick fix that will have you heavier than where you started,” he said.

    Triple M’s Gus Worland, whose struggle to permanently lose weight has played out across our screens and airwaves over the years, has turned to Interval Weight Loss after trying everything else and still ending up heavier.

    Sticking to these principles, plus the other outlined in Interval weight Loss, helped Tim Wallace, 38, go from 120 kilos to less than 100 over the course of several years and successfully maintained it.

    𠇏or years my weight would fluctuate. I would be overweight, so I would go on a really restrictive diet for a couple of months where I would be starving and miserable through the whole process,” he said.

    “The interval Weight Loss program teaches you how to decrease your set-point back to your healthy weight gradually, so you can stay at this weight effortlessly. The thing I probably liked the most about the program was the fact that I was never hungry because I didn’t need to limit my food intake if the food I was eating was nutrient-rich and energy-dilute, which basically means fruits, vegetable, grains and similar healthy foods,” he added.

    Here are the top five foods people have to avoid to lose weight:

    1. Ditch: Coconut oil

    Believe it or not, coconut oil is well and truly out. Clever marketing has led us to believe for years that this stuff is good for us, but the innocuous-seemingly coconut oil is doing way more harm than good. With a whooping 120 calories per tablespoon, and 12 grams of saturated fat, not only does it do some serious damage to our waistlines but is also detrimental to our cholesterol levels and blocks our arteries.

    Pick: olive oil

    Flick the trendy white stuff for olive oil — it’s what the Mediterraneans have been using for centuries and its regular consumption has been shown to reduce your risk of heart disease.

    2. Ditch: White bread

    Or white death, as it’s also referred to, adds absolutely nothing nutrition wise and everything kilogram wise. This product is so refined that by the times it hits your mouth, you are doing more harm than good when you chow it down.

    Pick: Wholegrain

    Instead of the Wonder White, choose its cousin, wholegrain bread. Whole grains are important sources of fibre — which reduce our risk of heart disease and cancer and contain loads of nutrients. The inclusion of daily consumption of whole grains also helps us lose weight and crucially, maintain that lighter weight.

    3. Ditch: Cheese

    Bad news — even a hard cheese like a cheddar is 70% fat and contains a huge 400 calories per 100 grams — a meagre three slices. Like its trendy friend coconut oil, cheese’s consumption is sure to see your weight increase and will also block your arteries.

    Pick: skim milk

    With the cheese intake way down to once per week, as explained in Interval Weight Loss, the focus of dairy foods should be on regular consumption of skim or low fat milk and yoghurt. Almost as good as a slice of brie #iwish

    4. Ditch: Alcohol

    All booze contains 29 kilojoules per gram of energy — meaning it is nearly double the energy content of the commonly avoided carbohydrates, or protein-based foods. There are the much-touted heart health benefits from very small amounts of booze — being no more than two standard drinks per day, or about 1 glass of self-pour — but unless you regularly consume alcohol the extra calories outweigh the potential benefits of taking up drinking.

    Zero calories and free from the tap, water is there to optimise how your body works.

    5. Ditch: Dried Fruit

    Snacking regularly on fresh fruit is a great option for sustainable weight loss. Dried fruit, not so much! Dried fruit, on average, contains five times the amount of calories as fresh fruit because it has all of the water content stripped out, it making it extremely energy dense.

    Pick: fresh fruit

    Despite a trend towards ditching certain fruits, none of them are bad. Fresh fruit is a crucial part of a sustainable weight loss diet — even bananas.

    Know someone who would find this interesting? Share this article with them!


    The 1200-Calorie Diet Recipe

    Broccoli And Lentil Soup

    What You Need
    • 1 cup broccoli florets
    • 1/2 cup yellow lentils
    • 1/4 onion
    • 1/2 tomato
    • 1 garlic clove
    • 1/4 cup orange juice
    • 1 small green chili
    • 1 teaspoon cumin seeds
    • 1 tablespoon rice bran oil
    • Salt
    How To Prepare
    1. Wash the yellow lentils and keep them aside.
    2. Chop the onion, garlic, tomato, and chili.
    3. Dice the broccoli florets.
    4. In a soup pot, heat the oil and fry the cumin seeds for about 30 seconds.
    5. Fry the garlic until golden brown.
    6. Add the onions and fry until they are translucent.
    7. Add the broccoli florets and tomato. Fry for about a minute.
    8. Add the chopped green chili and fry for about 15 seconds.
    9. Add the washed lentils, a pinch of salt, and a cup of water.
    10. Let it cook until the lentils and broccoli florets are properly cooked.
    11. Add orange juice and use an immersion blender and blend all the ingredients to make a thick soup.

    10 Fruits That Are Good to Eat if You Have Diabetes

    These low and medium glycemic options can be enjoyed with breakfast or as a snack.

    There&rsquos nothing (naturally) sweeter than biting into a juicy peach or sprinkling strawberries on your morning oatmeal. But for people with diabetes, there can be some confusion over how much of that fruity sweetness they can enjoy while keeping their blood sugar in check. &ldquoMany of my clients with diabetes are worried because they&rsquore not sure where fruit fits into the equation,&rdquo says dietitian Farah Z. Khan, RD, who is also a health and wellness coach. But the natural fructose and glucose found in fruit is very different from added sugars found in sweets like ice cream, cookies, and soft drinks, Khan adds. &ldquoFruit provides important vitamins and minerals, and it also has fiber in it, which delays how quickly the food is going to be digested, so the glucose will enter your bloodstream more slowly.&rdquo

    Khan recommends you stick to whole or frozen fruits, since dried fruits and canned fruits may contain added sugar (though if you only have access to canned fruits, you can simply rinse off the syrup, she says). If you like to take your fruit in liquid form, stick with no-sugar-added 100% juice, and consider diluting it with water or seltzer, Khan adds. The American Diabetes Association recommends limiting high-carbohydrate foods (which includes fruit) to one quarter of your plate, or about 2 to 3 servings of fruit per day. Choose whichever fruit you love, says Khan, who suggests you pair it with other proteins or healthy fats, as an extra way to keep your blood sugar from spiking. Keep in mind that one serving of fruit equals about 15 g carbohydrates.

    Here, 10 fruits to enjoy if you have diabetes &mdash and how much to eat for one healthy serving.

    Apples are full of fiber (most of it in the peel, so leave it on!), which makes them an excellent choice for snacking. Pair them peanut or almond butter to get some protein in every bite.

    Also full of healthy fiber, pears are a great choice for a crunchy snack. In fact, one study suggests that eating whole Bartlett and Starkrimson pears may even help manage type-2 diabetes.

    Filled with antioxidants, fiber, and vitamin C, strawberries are a bright and tasty choice. Slice them up and serve on top of oatmeal, yogurt, or mixed with spinach and walnuts for a sweet and savory salad.

    When picking a banana from the bunch, go for one that's still slightly on the greener side, says Khan, who points out that the as the banana ripens, its sugar content increases.

    Because of their antioxidant content, all berries are a great choice for diabetics, but tart and juicy blackberries have more than double the fiber content of their more popular cousin, the strawberry.

    Nothing can beat the sweet and juicy flavor of a peach in season. Along with other stone fruits such as plums and nectarines, peaches contain bioactive compounds that one study has found may fight obesity-related diabetes.

    1 serving = 1 medium peach

    This fuzzy little fruit is rich in vitamin C and relatively low in sugar&mdash slice it up for a welcome tang on your cottage cheese or yogurt.

    Yes, even super-sweet oranges have their place in a healthy diet when you have diabetes, says Khan. The 3 g of fiber and 51 mg of vitamin C in one medium orange help lower your risk of chronic disease.

    1 serving = 1 medium orange

    While you'll want to skip the sugar-soaked maraschino ones that get plopped on top of ice cream, plump and juicy fresh cherries are loaded with antioxidants, which can help regulate blood sugar, making them a great choice.

    1 serving = 1 cup cherries

    A slice of juicy melon on a hot afternoon is one of the great pleasures of summer &mdash but skip the watermelon, which has a higher glycemic load, and instead choose cantaloupe or honeydew.


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    All About the Keto Diet

    Is it possible to eat more fat and lose weight? The answer is yes according to all the &ldquoketo&rdquo claims. The keto diet craze is the latest diet hype, but it isn&rsquot a new diet. The ketogenic diet originated as a treatment for epilepsy in the 1920s. While the diet is still used for epilepsy, it is also now used for weight loss, improved brain function and memory, cancer therapy, and type 2 diabetes.

    However, the keto diet can be confusing for people with type 2 diabetes. You have probably heard of the dangers of ketosis with diabetes. Keep reading to learn more about the types of ketosis and the keto diet.

    Is ketosis safe?

    Normally your body uses glucose for energy. When there is not enough glucose, your body can use ketones. Ketosis is simply the presence of ketones in your blood.

    Let&rsquos start by clarifying the difference between nutritional ketosis (NK) and diabetic ketoacidosis (DKA). NK is when the body shifts to using fat instead of glucose for energy, such as after a prolonged fast. The liver converts fat into ketones which can be used by the brain for energy. So, ketones are produced, but at a low level, and blood glucose levels are also low in people without diabetes.

    Typically DKA happens when blood glucose levels are elevated (>250 mg/dL) with a lack of insulin. Ketone levels can be 20 times higher in DKA compared to the levels in NK. DKA causes dehydration and electrolyte (sodium and potassium) and acid imbalances in the blood. DKA is a life-threatening situation and requires immediate medical attention. DKA is more common in people with type 1 diabetes, but it can happen in people who have type 2 diabetes.

    So, ketosis is safe for most people with type 2 diabetes, but ketoacidosis is not.

    What is the keto diet?

    The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Around 75% of daily calories are from fat, 20% from protein, and 5% from carbs. The keto diet is not a high-protein diet. When protein is digested some amino acids can be converted to glucose, so too much protein can take you out of ketosis. Total carbohydrates are limited to 20-50 grams to induce ketosis. Carbohydrates need to be spread throughout the day and not all consumed at one time.

    Typical foods on a keto diet include eggs, meat, poultry, seafood, oils, butter, avocado, olives, nuts, seeds, cheese, plain full-fat Greek yogurt, cottage cheese, and coconut. So, what about carbohydrates? Carbohydrate intake should come from non-starchy vegetables such as leafy greens, broccoli, cauliflower, peppers, asparagus, mushrooms, and green beans. Higher carb foods like rice, pasta, bread, cereal, potatoes, and fruit are out.

    Keto benefits

    The keto diet has been associated with lower blood glucose, decreased insulin resistance, decreased hunger and cravings, weight loss, decreased triglycerides, increased HDL (&ldquogood&rdquo cholesterol). People with type 2 diabetes have been able to decrease the use of diabetes medication. Most of these benefits are from short-term studies. The keto diet may not be the best diet in the long run.

    Keto pitfalls

    One problem with the keto diet is that there are many versions of the diet. This can lead some people to follow an unhealthy high-fat diet and not be in ketosis. The lines get blurred between low-carb and keto diets. It&rsquos also true that people can be in ketosis with different levels of protein and carb intake.

    The keto diet may alter the gut microbiome. The diet is low in fiber and restricts some nutrient-dense foods including whole grains, fruits, legumes, and starchy vegetables. There are however conflicting studies about the keto diet and gut health.

    The keto diet has been associated with an increase in LDL (&ldquobad&rdquo cholesterol), but again there is conflicting research. This may mean that it&rsquos not the best diet for some with high cholesterol.

    Due to a lower carb intake, people with diabetes may experience hypoglycemia if they don&rsquot make appropriate changes to their diabetes medications.

    The bottom line

    The keto diet may work in the short-term for some people with type 2 diabetes, but it&rsquos not the only way to lose weight and manage glucose. The American Diabetes Association states that different eating patterns including Mediterranean-style, vegetarian, low-carbohydrate (26-45% of total calories), and very low-carbohydrate (<25% total calories) have all been shown to lower A1C levels. More long-term studies are needed with the keto diet.

    If you are considering a keto diet, talk with your medical team to see if this diet is a good fit for you. People with diabetes starting a keto diet should be under medical supervision.

    If you are not ready for keto, but interested in following a lower carbohydrate diet, consider replacing some high carb foods with healthy fats such as nuts, seeds, nut butters, olives, and avocado. Another great way to control carbs and eat more non-starchy vegetables. The right eating pattern for you is when you can manage glucose and feel good.


    20 Amazing Vegan Ketosis Recipes

    The below recipes include everything from vegan keto breakfast recipes, through to plant-based dessert recipes and all the amazing dishes in between. They prove that there’s no need to eat boring food when following a vegan keto diet!

    Low Carb Vegan Zucchini Ravioli

    Think you can’t have pasta on a plant-based keto diet? Think again! This low carb vegan dish is one of the most satisfying keto meals you’ll ever bite into. Forget serving up yet another plate of zoodles, and try using your zucchini in a more inventive way! This is one of the most sumptuous plant-based dinner recipes you will try this summer.

    Fluffy Low Carb Keto Zucchini Bread Pancakes

    The vegan keto dieter’s secret weapon – the humble zucchini – reinvents itself once again with this incredible plant-based paleo recipe. Who doesn’t want fluffy, yummy pancakes for breakfast? With this low carb version, you don’t need to feel even the slightest bit guilty!

    Fruitless Green Smoothie Bowl

    One thing many people miss when following a plant-based keto diet is fruit. Whether it’s in your morning smoothie, an afternoon pick me up, or after dinner as a sweet treat, fruit plays a big part in a vegan diet normally. But with this fruitless green smoothie bowl, you’re guaranteed not to miss the sweet stuff at all! Put this on your rotation of plant-based breakfast recipes and you’ll start the day with a boost of energy.

    Keto Bread Seeded Loaf

    Any other bread addicts out there? The main thing that put me off trying out the vegan keto diet for the longest time, was the thought of giving up my daily bread fix! So you’ll know how happy I was to find this amazing healthy bread recipe that tastes better than the ‘real’ thing. And what’s even better is that its one of the best easy keto diet recipes to make!

    Bulletproof Hot Chocolate

    Easy, decadent, and surprisingly filling thanks to a secret ingredient, this bulletproof hot chocolate is a vegan’s best friend. Replace the whipped cream with whippable coconut cream and you have one of the easiest and most delicious dairy-free keto recipes that will keep your sweet tooth at bay!

    Low Carb Vegan Protein Crackers

    This low carb, high protein vegan keto recipe is the perfect go-to when you’re looking for an afternoon snack that’s both filling and satisfying. Gluten-free and high in healthy fats, it’s also one of the easiest keto recipes you’ll come across. Just mix, spread, and bake – what could be simpler? Make several batches at once and keep them on hand for snacking emergencies!

    Grain Free Low Carb Keto Granola

    If you’re looking for plant-based breakfast ideas, look no further than this amazing grain-free granola. This vegan keto recipe combines all the best aspects of traditional granola and transforms them into a delicious low carb, grain-free, vegan keto breakfast. Top with your favorite unsweetened nut-milk and you’ll be munching away happily!

    Shirataki Noodles With Almond Butter Sauce

    Now this recipe looks like exactly the type of meal you’ll be craving when following a plant-based keto diet, but appearances aside, it’s actually not only vegan and keto-friendly, but paleo-proof too! Those noodles aren’t, in fact, your usual wheat or rice variety. They’re the miraculously carb-free, fat-free, sugar-free shirataki noodles! Top with an almond butter sauce and your favorite veggies and you’ve got one of the yummiest quick and easy keto recipes.

    Low-Carb Keto Noodle Bowls With Curry Sauce

    Another miraculous noodle called Kanteen Pasta is utilized in this low-carb vegan keto recipe. It’s the ideal way to curb any carb cravings and satisfy your taste buds with a creamy curry sauce. This recipe only takes 15 mins to whip up making it one of the easiest keto recipes out there!

    Instant Paleo Ice Cream

    Super simple and super satisfying, this dairy-free keto recipe is my go-to when I’m craving an after dinner treat. It only requires a handful of ingredients and is ready in an instant. You can thank me later!

    Keto Golden Goddess Dressing

    The best part of this vegan dressing recipe isn’t the fact that it tastes absolutely amazing, but that you can make it with what you have in your fridge right now! No fancy ingredients required here. Just whip it up in an instant and drizzle over your favorite salad and veggie dishes. You’ll be hooked!

    Mexican Spiced Keto Chocolate

    Who says you can’t eat chocolate when you’re following a vegan keto diet? Not only is this chocolate recipe low carb, high fat, keto AND paleo friendly, it’s PACKED full of flavor! The warming spices take this yummy keto recipe up a notch, while the delicate, creamy chocolate flavor will keep you coming back for more.

    Keto Green Smoothie

    This keto smoothie recipe is fresh, delicious, and perfect for summer mornings! It’s loaded with healthy ingredients that will have you feeling energized for the rest of the day. It’s zesty, refreshing, and filling while being low carb and high fat. The perfect plant-based keto diet breakfast recipe!

    Roasted Poblano Pesto Zoodles

    Anyone following a plant-based ketogenic diet will be well familiar with zoodles. These veggie noodles are supposed to take the place of pasta or wheat noodles in your favorite dishes – but they often leave you wanting. Well, no more my friends! This is a vegan zucchini recipe that’s well worth dusting off your spiralizer for! It’s fresh, flavorsome, and feisty. The secret is in the sauce…

    Pan-Fried Asparagus Tips With Lemon Juice And Lemon Zest

    This is one of my all-time favorite recipes – and was long before I even started following a plant-based keto diet. So simple, so delicious, so zesty! Pair it with your go-to easy keto dinner recipe and you’ll have an amazing meal in minutes.

    Keto Tofu Scramble

    Tofu sometimes gets a bit of a hard time, but there’s no reason why it can’t be part of a healthy, balanced, vegan keto diet. It even has a few hidden benefits! This keto tofu scramble is one of my preferred easy vegan tofu recipes. It’s simple, flavorsome and makes an excellent weeknight dinner!

    Almond Cookies Dipped In Dark Chocolate

    If you’ve got kids, it can be SO HARD to resist dipping your hand into their cookie jar when you’re hungry and craving something sweet! Why not make these keto-friendly almond cookies that the whole family can enjoy guilt-free? One of the most popular almond flour keto recipes in our household, I bet they’ll be a hit in yours too!

    Cauliflower Low Carb Paleo Vegan Stuffing

    I’ve never thought of stuffing as a dish in its own right, but this low carb, paleo and keto-friendly version can most definitely be the star of the show at dinner time. Despite looking fancy, its one of the best easy keto recipes for dinner, and it wouldn’t look amiss at your Thanksgiving or Christmas dinner table!

    Healthy Girl Scout Cookies Tagalongs

    It’s hard to believe something that looks and tastes this good can be healthy right? But with almond meal, coconut oil, and peanut butter, that’s exactly what these delectable cookies are! You’re going to have to try very hard not to eat all of these vegan keto cookies in one sitting!

    Vegan Shepherd’s Pie Recipe

    Don’t be deceived by what looks like a classic golden potato-topped shepherd’s pie. This vegan shepherd’s pie recipe is low-carb and full of nutrient-rich goodies. It makes for a warming, hearty and filling vegan keto dinner idea that the whole family will love!

    I hope this roundup of my favorite vegan keto recipes has given you plenty of inspiration to try the keto diet for yourself! Or, if you’re already a ketogenic diet convert, perhaps it’s provided you with some inspiration to incorporate a few plant-based keto recipes into your repertoire!