This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Plant based eating

Let me start out with stating that my way of eating is plant based. I have been this way for several years. I have been going in this direction for over a decade.

Vegan and vegetarian diets

In the past decade we’ve gone from calling this lifestyle vegetarian and vegan to plant based.

As you may or may not know, a vegan is a person that doesn't eat any animal products at all. A vegetarian does not eat meat but may consume some other animal products. There are several types of vegetarians. I won’t go into all that. Let’s talk about plant-based eating.

A plant based diet

I like the term plant based. It is what it says it is: plant based. It doesn’t state never or always. It states based.

That is hard for a lot of people to grasp. In short that means that most of my diet is plant based. For some that are plant based, they may be pure vegans. For others, they just make plants the majority of their diet.

Why I eat a plant based diet

It works for me. For me it’s a matter of animal welfare, environmental reasons, health and taste.

I can say that it hasn’t been too difficult for me because I really don’t like the taste of any kind of meat including chicken, turkey, or beef.

When I was body building in my 20’s I ate so many chickens that I think I just developed an aversion to it. It’s disgusting to me.

For me to think it tastes good, it must be fried or doctored up in a way that is super unhealthy. I just don’t eat it. I feel the same with fish.

At times I’ll have a little dairy and at times I’ll have some egg whites but primarily I eat what grows in the ground.

The protein myth

The protein myth is one of the things that hold people up when it comes to plant-based eating.

Americans eat more protein than any other nation. We eat too much of it. Protein is considered the miracle growth food for body builders and many other athletes. We need it, but not as much as we have been led to believe.

Protein is the repairing macro nutrient. This means that protein is needed to help repair something when it is broken down.

We just don’t need as much as many proclaim. Carbohydrates and fats are the macronutrients that we use for energy. When we do more physical activity, we need more carbohydrates and fats to carry out the activity - especially carbohydrates.

Athletes need a little more protein than sedentary people - but the amount is just a little more. I've heard of athletes taking 3-4 times more protein than they need. That’s not only a waste but it’s unhealthy.

Keep protein in balance with carbohydrates and fats

All diets should be balanced. I call a balanced diet 20% protein, 60% carbohydrates, and 20% fat. The carbs can be decreased a little if you are very inactive or increased a little if you are highly active.

The protein should remain mostly the same. When a person is active and wants to gain muscle and/or strength, they need more calories in general (more food). They should keep the balance the same.

Studies show that we can only digest around 25 grams of protein in a sitting anyway. When more is taken in, it either gets wasted or stored as fat.

Think about that when you see those giant jugs of protein that brag about having 50 grams of protein per serving. Your body can’t even metabolize that. It is marketing and it’s a waste.

You can get all of the protein that you need from plants

Another myth that people use to argue against plant-based eating is the idea that you can’t get your protein from plant sources. This is a flat out lie.

There are many plant-based foods that are loaded with protein such as beans, quinoa, and soy.

There is something called “mutual supplementation” that states that if you combine certain plants such as beans and rice; you have a complete protein with all the amino acids (building blocks of protein) present.

It is very possible to get the protein that you need from plants, but you must plan accordingly.

You can still be unhealthy on a plant based diet

Eating a plant based diet shouldn’t be an excuse to eat a lot of non-animal foods that are simply calorie dense.

Some people brag about being plant based while eating primarily crackers and chips.

Sure, those foods are not loaded in saturated fats; but please don’t think that they are healthy! Processed carbs that aren’t animal based doesn’t mean they are good for you.

Being truly plant based means eating a lot of vegetables, fruits, nuts, beans, grains, and oats. The more whole you eat them; the better they will be for you.

Plant based versus animal based

I’m an exercise physiologist and a sports nutritionist. I’ve seen so much research. I know that research has been argued on both sides. I’ve seen both.

I’ve seen some studies out there that are the opposite of plant based and it’s being pushed on culture. I can assure you that those types of modern day “Atkins” are not good overall.

At the same time, I'm not going to tell you to not eat meat. I don’t tell my clients to not eat meat. If they want a meal plan, I'll make them either a plant based or a non-plant based plan. I believe both can be made to be healthy.

I’ve seen research (most notably, the China study) that shows how much better it is for us to not eat meat regarding chronic diseases, inflammation, moods, and hormones. The research is solid and clear.

I have seen research suggesting that lean meat is fine for us too. Who do you believe? That’s up to you.

For me, I choose to go plant based because I do believe that research and it’s worked very well for me.

Whatever you do; choose healthy, pure foods. Listen to your body afterwards. How does your body feel when you eat something? Do you feel bloated? Do you feel swollen?

If you want to try plant-based eating; start slow. You don’t have to do it all at once. Start to try certain plant-based foods and see how you like it.

Some people try a meatless Monday. If you don’t want to, that’s okay too.

Just do your research on protein. You will find that those pushing mega protein are either clueless without much education or they have an agenda. Too much of anything is not a good thing!

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Fruit diet for weight loss in 7 days

Do it right to protect your health.

Fruit diet for weight loss in 7 days

The fruit diet entails eating 5 different fruit and vegetables, along with a handful of nuts (or another source of protein), at every meal for a week. It leads to rapid weight loss which is clearly seen from the third day.

Fruit contains antioxidants, vitamins, minerals, and fiber. All of these nutrients will help you to lose weight and improve long-term health. There are some major nutrients that fruit generally lack. These include protein, iron and essential fatty acids. It is important that you include a good source of protein (like nuts, seeds or one of the other protein sources listed below) to make sure that you don't become deficient in one of these nutrients.

We need protein.

Why do we need protein on the fruit diet?

The body uses protein to make and repair tissue. It also uses protein for a variety of other functions. Protein deficiency is usually caused by malnutrition (lack of food in extremely poor communities). You can also experience a lack of protein if your daily diet does not contain enough of it.

Signs or symptoms of protein deficiency

1. Hair loss
2. Brittle nails
3. Dry, itchy, wrinkly or rough skin
4. Swollen or puffy skin
5. Bloated belly
6. Kwashiorkor
7. Very low immune system
8. Increased frequency and severity of viral and bacterial infections
9. Low muscle mass and muscle weakness
10. Brittle bones and high chance of bone fractures
11. Constant hunger cravings (sometime for sugar, sometimes for salty food)
12. Increased or decreased appetite
13. Fatty liver (leading to inflammation, liver disease and liver failure)
14. Stunted growth
15. Wounds take longer to heal
16. Pale skin
17. Yellow skin and yellow eyes

Eat enough protein.

It is important to make sure that you get enough protein - no matter what diet you are on. You can cause many health complications if you don't get enough of this precious nutrient every day.

Can you get protein from fruit?

Fruit are not a good source of protein. The fruit with the highest amount of protein is the guava. A single guava contains 1.4 grams of protein. Males who don't exercise generally need 56 grams of protein per day. Females need 46 grams of protein per day. You'd need to eat 40 guavas per day if you were male and 33 guavas per day if you were a female.

Since guavas have the highest protein content, you'd need to eat a lot more than that if you depended on other fruit for your protein content. You would need even more protein if you exercise, which you should be doing every day.

If you are going to use the fruit diet for weight loss, you need to include other sources of protein to ensure that you don't become protein deficient.

Sources of protein

Include at least one of these proteins at every meal to make sure that you get enough protein:

1. Eggs
2. Nuts
3. Seeds
4. Beans
5. Lentils
6. Fish
7. Chicken
8. Beef
9. Pork
10. Seafood
11. Turkey
12. Cheese, yogurt or milk
13. Beef jerky
14. Protein shake

Eat enough of these foods every day.

These protein sources will also have the iron and essential fatty acids that you need to stay healthy.

What fruit can I eat on the fruit diet?

You can eat any of the following fruit. Eat at least 5 different fruit at every meal in order to get a variety of vitamins, minerals and other nutrients like antioxidants, fiber and trace elements.

1. Oranges

2. Apples

3. Grapes

4. Bananas

5. Avocado

6. Tomato

7. Mixed berries (or any berries of your choosing)

8. Pears

9. Peaches

10. Plums

11. Pineapple

12. Mango

13. Guava

14. Melons

15. Grapefruit

16. Cucumber

17. Strawberries

18. Watermelon

19. Kiwifruit

20. Nectarine

21. Litchis

Healthy fruit

Can I lose weight by eating nothing but fruit? 

You can lose a lot of weight by eating nothing but fruit. Most fruits are over 80% water. They also contain lots of fiber that can't be digested and turned into fat. The sugar in fruit is locked away in this fiber and takes a long time to be released into the bloodstream. This prevents the blood sugar spike that we get when we eat processed food that has added sugar.

Eat fruit to lose weight.

How much weight can I lose when I eat nothing but fruit?

You can lose just under a pound for every two days that you eat nothing but fruit. You will still lose weight if you add the listed protein sources. Protein makes the diet sustainable and prevents a nutrient deficiency.

Should I use the fruit diet for weight loss?

I am a big fan of the health benefits of fruit and vegetables for weight loss, but I don't believe that this kind of diet is sustainable. It doesn't have enough of the nutrients that you need like protein, iron and essential fatty acids. It won't give you sustainable weight loss and you can't follow it every day.

It is better to follow a diet that has all of the nutrients that your body needs - and none of the nutrients that will turn into fat. Weight loss will be sustainable (you won't gain it back as soon as you stop the diet) and you can follow the diet for much longer than a week.

Get everything you need.

What is the best diet for weight loss?

The best diet for weight loss will give your body all of the nutrients that it needs and cut out all of the foods that lead to weight gain. A good weight loss diet will include whole sources of protein, vitamins, minerals, antioxidants, fiber, energy and avoid added sugar, processed food, sweeteners and other artificial junk.

These are the best diets:

For beginners that have never followed a diet before

The basic diet is easy to follow. It gives you all of the nutrients that you need and empowers your body to use fat for energy instead of turning every meal into further weight gain. I would recommend this diet for absolute beginners.

Best diet for overall weight loss

The healthy weight loss diet improves your health and uses your body's own natural mechanisms for fat metabolism. It improves your metabolism and doesn't have the typical weight gain that follows shortly after most diets. I would recommend this diet for most people who want to lose weight. You can follow this diet indefinitely without any negative health consequences.

The keto diet

The keto diet will teach your body to use fat for energy and greatly reduce the amount of sugar that can be stored as fat. It involves reducing sugar and carbohydrate intake. Your body will eventually adapt to use fat as its primary source of energy.

For young adults

Young adults get their own diet because their bodies have specific needs. They need the most amounts of energy possible as they complete their education or start their own career. There is a female diet and a male diet. Both of them will lead to weight loss and improved energy.

For people who live in the eastern world

The Indian diet plan is the best diet for people who aren't familiar with typical western foods. It contains the types of food that are common in the eastern parts of the world. People who would like a completely new kind of diet can also try it out.

Choose long term health benefits.

Final word on the fruit diet

Fruit is good for you. You might lose a lot of weight on the fruit diet, but you won't get enough protein. This can lead to disastrous health consequences. Include a good source of protein at every meal to avoid this. There are other diets out there that will also lead to weight loss without any of the negative health consequences of a fruit-only diet.

Remember to do everything in moderation and consult your medical practitioner before you make any major lifestyle changes. Stay Strong!

Healthy weight loss lasts longer.

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Benefits of eating pork

The meat of the domestic pig is called pork. It is delicious in taste and very common all around the world. Pork is forbidden in some religions like Islam and Judaism. It is excellent for a healthy diet because it is rich in nutrients like proteins, vitamins and minerals. Being rich in proteins, it is even more vigorous than chicken. It can prevent many diseases like heart disease and cancer.

Nutrition data of pork

100 grams of pork contains:

Nutrients Amount

• 297 Calories
• 25.7 grams of protein
• 0 grams of sugar
• 20.8 grams of fat
• 0 grams of carbs
• 53% water
• 6% DV of Iron
• 27% DV of Vitamin B6
• 6% DV of Vitamin B12

Benefits of eating pork

Muscle growth

Like with camel meat, pork meat is an excellent source of protein. Muscle growth is essential for better growth and a healthy lifestyle. Vitamin B1 in pork enables the body to use carbohydrates as an energy source. It is also necessary for glucose metabolism and it plays a vital role in nerves and muscle growth. Vitamin B is a water-soluble vitamin and is excellent for many bodily functions.

Healthy heart

Heart disease is the primary cause of death all over the world. Studies have shown the connection between consumption of red meat and heart disease. It is clear that excessive use of red meat is not healthy, and that it can cause health problems, but the dietary cholesterol in pork has no effect on heart cholesterol levels. So the link between saturated fats and heart disease is controversial.

Boosts energy

Pork boosts energy in your body. It is rich in iron. If your body has a low amount of iron, you will feel weak throughout the day. As we know, oxygen is carried to the body tissue through red blood cells. Red blood cells require iron to transport oxygen. If you have a low amount of iron, oxygen cannot be delivered to your body, and it may result in extreme fatigue. So iron in pork carries many essential nutrients for the body.

Boosts immune system

Zinc, which is present in pork, boosts your immune system. It improves the body's capacity to fight against many diseases. Zinc in pork keeps the immune system healthy, helps in healing wounds, and supports healthy growth. Zinc deficiency can cause many heart problems. Your body's resistance against diseases will be weakened if you have a zinc deficiency. Pork is therefore an excellent addition to your diet to help you resist diseases.

Improved exercise performance

Pork consumption improves physical performance. Taurine, creatine and beta-alanine are nutrients that are essential for muscle growth. Pork contains all of these nutrients. Beta-alanine in pork is an amino acid that produces carnosine. Carnosine is excellent for reducing fatigue and improving physical performance. So if you want to boost your physical performance, add pork in your diet.

Rich in selenium

Selenium is an essential mineral for our bodies, and it is found in pork. It pays a vital role in maintaining the health of your immune system. It is an antioxidant that reduces the oxidative stress in your body. Selenium therefore leads to reduced inflammation. This mineral enhances your immunity. Selenium is also excellent for the skin as it fights free radicals and prevents wrinkles. It is also effective against skin cancer.

Proper functioning of the nervous system

Pork is rich in vitamin B6. This vitamin is excellent for the appropriate operation of the nervous system. Studies have shown that nerve pain can be healed by the consumption of vitamin B6. Vitamin B6 benefits the central nervous system. It produces norepinephrine and myelin. These substances are essential for a healthy nervous system.

Healthier choice

Pork is a healthier choice. It is more robust than chicken and rabbit meat. It is full of healthy nutrients that keep your body healthy and prevents any disease. So if you want a healthy lifestyle, try adding pork in your diet.

Saad Shah

My name is Saad Shah, an avid food lover and food nutrition blogger. I'm a firm believer in the transforming powers of food. I run a nutrition blog on my website nutritionride to encourage conscious food choices, with knowledge of their nutritional value.

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Disadvantages of a keto diet

The ketogenic diet

A ketogenic diet (or keto diet) is a diet with very low or no carbohydrates that keeps your body in a state of ketosis. Ketosis is a state where the body converts fats into energy instead of sugar. Nowadays, everyone wants to lose weight. Many people are promoting and using the keto diet for rapid weight loss - especially in the United States. The reason it has become so popular is because the keto diet helps you to lose quite a lot of weight in a minimum amount of time. The keto diet, though, might be an unhealthy way to lose weight. Let's look into how keto diet could be unsafe for us.

Types of keto diets

There are several types of a keto diets. Some of those are as follows:

High-protein keto diet

It is rich in proteins. It contains 60% fats, 5% carbs, and 35% proteins.

Standard keto diet

This one is low in carbs and high in fats. It contains 75% fats, 5% carbs, and 20% proteins.

Targeted keto diet

This one allows you to add carbs in workouts.

Disadvantages of a keto diet

Negative impact on the heart

Many people are happily adopting a keto diet because it allows foods like burgers, pizzas, and meat. The meat-heavy nature of this diet increases cholesterol levels in the body. It is also high in fats, so it harms your blood cholesterol level.

When the amount of LDL (low-density lipoprotein) increases in the body, it causes slow blood flow to the heart muscles. Arteries become narrow, and this condition can lead to heart disease.

Deficiency of essential nutrients

Our body needs many essential nutrients to work properly. These nutrients include proteins, minerals, fats, vitamins, and carbohydrates. To remain healthy, we need a healthy diet that contains all these nutrients. Keto diets don’t allow whole grains and fruits. The keto diet can therefore lead to a shortage of essential nutrients. You lose weight through this diet, but your body loses nutrients that are needed to perform important cellular tasks. So if you are planning to follow a keto diet, always consult a registered dietitian first.

Keto flu

The deficiency of carbs in the body causes keto flu during a keto diet. Keto flu is a condition where you feel

• Headache

• Nausea

• Fatigue

• Hunger

• Irritability

• Constipation

Sleep and hydration will help but you will still feel weak throughout the day. It is because our body gets most of our energy from carbohydrates. With a low intake of carbohydrates, your body doesn’t get much power and you can feel sick as a result.

Can make you feel thirsty

Your body converts carbohydrates into glucose, and glucose stimulates the pancreas to produce insulin. Insulin carries glucose to cells of the body for energy and saves the rest of glucose as glycogen. Between meals, our body takes energy from these glycogen stores.

During a keto diet, there is a deficiency of carbohydrates in the body and it doesn’t produce sufficient amounts of insulin. Instead, ketones interrupt overall electrolyte levels. This causes the kidney to release water. It leads to frequent urination. Your mouth remains dry throughout the day and you feel thirsty.

Causes bad breath

You may have lousy breath if you have recently started a keto diet. Our liver uses fat cells to produce organic compounds called ketones during a keto diet. It includes acetoacetic acid and acetone. These byproducts show up in your breath. When your body starts to break down fats for energy, gases are produced. These gases are released through urination and exhalation. So people often complain about bad breath during a keto diet. Bad breath is actually a good sign too that your body has started burning fats for fuel.

Sugar deficiency

We know that too much sugar can damage the body, but our body needs enough sugar to work optimally. Sugars travel through the bloodstream to the cells. There, they provide energy for the cells. Carbohydrates and sugar break down into glucose. The brain cells and red blood cells use glucose for energy.

During a keto diet, our body doesn’t get enough carbs and sugars. Glucose doesn’t travel through the bloodstream, and you feel low in energy.

Regaining the weight

You may lose weight in a short period of time through a keto diet, but as soon as you introduce carbs again, your body starts to gain the weight back.  It is because keto diet relies on ketosis for a particular process and once the body is no longer in that state, you begin to gain the weight back. If you want to avoid this situation, consult a dietitian so he/she can guide you through a balanced diet.

Causes diarrhea

If you are going to the bathroom again and again during the keto diet, you are not alone. Many people face this problem during a keto diet. It can be due to a lack of fiber. When you cut off carbohydrate-rich foods like vegetables and whole grains, diarrhea can occur. This is common when you switch to a low carbohydrate and high-fat diet. Diarrhea can also happen due to an increase in dairy and artificial sweeteners.

Conclusion

The keto diet is missing some essential nutrients and some primary food groups. Keto diet can be beneficial for some people for a short period. But people who have a higher risk of heart disease should avoid a keto diet. If you want to lose weight, shift to a healthy diet. It will help you to lose weight and support a healthy lifestyle. But if you're going to use a keto diet, it is better to consult your dietitian for the right food choices.

Saad Shah

My name is Saad Shah. I am an avid food lover and food nutrition blogger. I'm a firm believer in the transforming powers of food. I run a nutrition blog on my website nutrition to encourage conscious food choices, with knowledge of their nutritional value.

Support our website and buy these awesome Socks.

All About Soy: What Is It and Is It Healthy?

The soybean is a bean which has been cultivated and consumed in Asian countries for centuries. A raw soybean contains 36 grams of protein per 100 grams and also contains Iron, Magnesium, Calcium, Vitamin B 6 and Vitamin C.

It is mostly used to add protein to animal feeds but is also used to make soy milk (3.3 grams of protein per 100 grams), soy flour (35 grams of protein per 100 grams), soy protein (81 grams of protein per 100 grams) and tofu (8 grams of protein per 100 grams).

Soy is a vegetarian source of protein, which contains necessary amino acids.

Here are a few other facts about Soy Products:

• The Food and Drug Association says that consuming 25 grams of soy protein daily decreases heart disease risk.
• Soybeans can't be eaten raw and need to be cooked.
• Soybean meal, which is what remains after the fat has been removed from the soybean, is about 50% protein
• Soybean oils, along with other vegetable oils, are considered unhealthy as they are high in Omega 6 Fatty Acids. We generally consume too much of this in our Western diets which can lead to inflammation, cardiovascular disease, diabetes and obesity.
• Studies show conflicting results about whether soy decreases cholesterol levels or not. More research is needed to be more conclusive about this.
• Soy is shown to mess with the estrogen receptors in the body. While it has been shown to decrease prostate cancer in older men, it has also been seen as increasing breast cancer risk in woman. Some also suggest that high soy consumption can reduce testosterone levels in both men and woman. More research is also needed to determine what soy actually does in the body regarding hormone activity because studies are often conflicting.
• Some people argue that fermented soy is healthy, but poses health risks when it is not fermented. There is conflicting research and evidence regarding this as well. Most people agree that the more soy is processed, the more it loses its potential health value.
• Many people argue that soy plants have been genetically modified to withstand high levels of pesticides and herbicides for mass, commercial cultivation. Less leads to unnatural plans which won't carry as much nutritional benefits and pose their own health risks, and dangers of consuming products with residue poisons that lead to long term health issues like cancer. 
• Processed soy products typically contain fewer compounds that would interfere with hormone levels, but also contain fewer nutrients. Some also argue that even though these might have a higher protein content, much of the protein in these products become damaged or of less use to the body. 
• The health benefits or health risks associated with soy products requires more research, which some arguing that it is a super food and others arguing that it causes harm. More studies are currently being done to shed more light on the soy controversy.

As you can see above, there is a lot of conflicting about whether soy is good for you or not. What is my take? Soy can be used as a healthy form of protein as long as it is as natural and unprocessed as possible, such as raw soybeans that are cooked or using soy protein as an alternative to other protein powders. However, I do believe that even though it can be healthy to use soy protein to VARY your protein intake, it should not be consumed in access or form the majority of your protein consumption. I personally believe that the best form of protein is a varied form of protein, using a mixture of whey, soy, casein, pea, egg, meat, fish, seafood and other plant proteins. Stay Strong!

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