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<\/figure><\/div>\n\n\nMediterranean Diet<\/strong><\/h2>\n\n\n\n\u201cMediterranean diet\u201d is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. Unlike other diets, the Mediterranean diet doesn’t have strict rules or cut out any one food group. A Mediterranean-style diet typically includes:<\/strong><\/p>\n\n\n\n- plenty of fruits<\/a>, vegetables, bread and other grains, potatoes, beans, nuts, and seeds;<\/li>
- olive oil as a primary fat source; and<\/li>
- dairy products, eggs, fish, and poultry in low to moderate amounts.<\/li><\/ul>\n\n\n\n
While the Mediterranean diet doesn’t require you to cut out one food group or food entirely, it does encourage people to limit or avoid certain items like:<\/p>\n\n\n\n
- Red meat. Consumed regularly in small amounts, it can increase the risk of colorectal cancer, according to the American Institute of Cancer Research<\/a> (AICR).<\/li>
- Sweets. In excess, they boost the risk of obesity, type 2 diabetes, heart disease, Alzheimer’s disease, high blood pressure, and more, according to the American Heart Association.<\/li>
- Highly processed foods. A 2021 study in the journal Nutrients<\/em> found that each 10% increase in calories from highly processed food was associated with a 15% higher risk of death from all causes.<\/li><\/ul>\n\n\n\n
Specific examples of foods to limit on a Mediterranean Diet include:<\/strong><\/h4>\n\n\n\n- Alcohol, other than red wine in moderation<\/li>
- Bacon<\/li>
- Candy<\/li>
- Commercial baked goods<\/li>
- Fast food<\/li>
- Frozen pizza<\/li>
- Ham<\/li>
- Hotdogs<\/li>
- Lunch meat<\/li>
- Pepperoni<\/li>
- Processed cheese<\/li>
- Refined oils<\/li>
- Sausage<\/li>
- Soda and sugary drinks<\/li>
- White bread<\/li>
- White pasta<\/li>
- White rice<\/li><\/ul>\n\n\n\n
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.<\/p>\n\n\n\n
Flexitarian Diet<\/strong><\/h2>\n\n\n\nThe flexitarian diet is listed on U.S. News Best Diet Rankings as the #2 Best Diet Overall (falling just behind the Mediterranean diet<\/a>). It\u2019s ranked high because it\u2019s a simple, healthy, straightforward way of eating. The flexitarian diet is essentially a flexible alternative to being a vegetarian. So you\u2019re still focusing on fruits, veggies, whole grains, legumes, and nuts, but you occasionally still enjoy meat. So if vegetarianism never fully appealed to you because you love a good burger, the flexitarian diet might just be for you.<\/p>\n\n\n\nDietitians will always recommend a way of eating that focuses on fruits and vegetables. Because of this, there are several benefits to this eating style, including:<\/p>\n\n\n\n
- Decreased risk of heart disease.<\/li>
- Weight loss.<\/li>
- Decreased risk of Type 2 diabetes<\/a> or management of pre-diabetes.<\/li>
- It may help prevent cancer.<\/li>
- It\u2019s good for the environment since you are decreasing your meat consumption and reducing your carbon footprint.<\/li><\/ul>\n\n\n\n
The flexitarian diet is made to be inclusive, but you do want to limit animal protein (including seafood) and processed foods and beverages. Here\u2019s what to add to your shopping cart.<\/p>\n\n\n\n
Load up on:<\/strong><\/h4>\n\n\n\n- Fruits.<\/li>
- Vegetables.<\/li>
- Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu).<\/li>
- Whole grains (brown rice, oats, barley, quinoa).<\/li>
- Plant-based milk (although dairy milk is OK in moderation).<\/li>
- Eggs.<\/li>
- Dairy (cheese, yogurt, or dairy alternatives).<\/li>
- Nuts, nut butter, seeds, and healthy fats.<\/li>
- Oils, herbs, and spices.<\/li><\/ul>\n\n\n\n
Limit:<\/strong><\/h4>\n\n\n\n- Meat and poultry (lean cuts of beef, chicken breast, turkey breast).<\/li>
- Fish (salmon, tilapia, cod, shrimp).<\/li>
- Anything with added sugar or refined carbohydrates.<\/li><\/ul>\n\n\n\n
DASH Diet<\/strong><\/h2>\n\n\n\nDASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure. The DASH diet includes foods that are rich in potassium, calcium, and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat, and added sugars.<\/p>\n\n\n\n
DASH diet and sodium<\/strong><\/h4>\n\n\n\nThe DASH diet is lower in sodium than a typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more a day. The standard DASH diet limits sodium to 2,300 mg a day. It meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. That’s roughly the amount of sodium in 1 teaspoon of table salt.<\/p>\n\n\n\n
DASH diet: What to eat<\/strong><\/h4>\n\n\n\nThe DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It’s easy to follow using foods found at your grocery store.<\/p>\n\n\n\n
The DASH diet is rich in vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. It limits foods high in saturated fat, such as fatty meats and full-fat dairy products.<\/p>\n\n\n\n
When the following DASH, it is important to choose foods that are:<\/p>\n\n\n\n
- Rich in potassium, calcium, magnesium, fiber, and protein<\/li>
- Low in saturated fat<\/li>
- Low in sodium<\/li><\/ul>\n\n\n\n
The Volumetric Diet<\/strong><\/h2>\n\n\n\nThe Volumetrics diet is a diet plan created by Dr. Barbara Rolls, a nutrition researcher, and professor of nutrition at Pennsylvania State University. The Volumetrics diet is based on the principles of energy density<\/a>, which refers to the amount of energy (or calories) per gram of food.<\/p>\n\n\n\nFood is divided into four groups. Category one (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. Category two (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes like chili and spaghetti. Category three (medium-density) includes meat, cheese, pizza, french fries, salad dressing, bread, pretzels, ice cream, and cake. And category four (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil.<\/p>\n\n\n\n
What You Can Eat<\/strong><\/h4>\n\n\n\nOn the volumetrics diet, you eat low-calorie foods that fill you up<\/a>, which can help you lose weight over the long term. Foods recommended on this plan have a low energy density, which means they are filling foods with fewer calories.<\/p>\n\n\n\nThe diet recommends eating three meals a day and a snack, as long as you consume low-energy-dense foods. Options include the following:<\/p>\n\n\n\n
Fruits and Vegetables<\/strong><\/h4>\n\n\n\nFilling fruits and vegetables with a high water content are naturally low in calories and are allowed on this diet plan. These include:<\/p>\n\n\n\n
- Apples<\/li>
- Grapes<\/li>
- Melons<\/li>
- Berries<\/li>
- Cucumbers<\/li>
- Spinach<\/li>
- Carrots<\/li>
- Asparagus<\/a><\/li><\/ul>\n\n\n\n
Dairy Products<\/strong><\/h4>\n\n\n\nAny low-fat dairy products are permitted, such as the following:<\/p>\n\n\n\n
- Kefir<\/li>
- Sour cream<\/li>
- Cottage cheese<\/li><\/ul>\n\n\n\n
Whole Grains<\/strong><\/h4>\n\n\n\nUnprocessed whole grains are encouraged to satiate carb cravings in a healthy way. Options to incorporate into this diet include:<\/p>\n\n\n\n
- Grain bread<\/li>
- Quinoa<\/li>
- Brown rice<\/li>
- Oatmeal<\/li><\/ul>\n\n\n\n
Lean Protein<\/strong><\/h4>\n\n\n\nLean proteins are welcomed on the volumetrics diet, as they are satiating and you do not need to consume a large amount. When grocery shopping, you should look for:<\/p>\n\n\n\n
- Chicken breasts<\/li>
- Top sirloin steaks<\/li>
- Tofu<\/li>
- Lean ground turkey<\/li>
- Extra-lean ground beef<\/li>
- Tuna<\/li><\/ul>\n\n\n\n
What You Cannot Eat<\/strong><\/h4>\n\n\n\nYou should avoid high-calorie, low-filling foods, and stay within your daily calorie limit. Foods to avoid are fried and sugar-sweetened treats as well as fat-laden proteins. According to the diet creator, these foods all provide little or no nutritional value and do not fill you up.<\/p>\n\n\n\n
Fatty Meats<\/strong><\/h4>\n\n\n\nYou should avoid meats with a high concentration of fat. You can find the fat content on the ingredient label. You should avoid:<\/p>\n\n\n\n
- Bacon<\/li>
- Sausage<\/li>
- Poultry with skin<\/li>
- Red meats with high-fat content<\/li><\/ul>\n\n\n\n
Processed Foods<\/strong><\/h4>\n\n\n\nProcessed foods<\/a> do not fit into this category because of the high calories, fat, and sodium. Items to avoid include:<\/p>\n\n\n\n- Sugary cereal<\/li>
- Muffins<\/li>
- Doughnuts<\/li>
- Crackers<\/li><\/ul>\n\n\n\n
Paleo-Inspired Whole Food Diet<\/strong><\/h2>\n\n\n\nThe premise behind “eating paleo” is that the current Western diet is contributing to the rise of chronic diseases such as obesity, heart disease, and cancer. Paleo diet proponents claim, eating this way can reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce the risk of chronic diseases.<\/p>\n\n\n\n
The pros of paleo are that it focuses on increasing the intake of whole foods, fruits and vegetables, healthy proteins, and healthy fats and decreasing consumption of processed foods, sugar, and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar and altogether healthy.<\/p>\n\n\n\n
However, the paleo diet also advocates cutting out grains, dairy, and legumes, and this has caused controversy among scientists. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins, and minerals.<\/p>\n\n\n\n
Foods You Can Eat on the Paleo Diet<\/strong><\/h4>\n\n\n\nIn short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:<\/p>\n\n\n\n
- Grass-fed meat: choosing grass-fed is healthier for you, and the environment, and closer to what our ancestors ate.<\/li>
- Fish and seafood: choose wild-caught<\/li>
- Fresh fruits and veggies<\/li>
- Eggs<\/li>
- Nuts and seeds<\/li>
- Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)<\/li><\/ul>\n\n\n\n
Foods You Should Avoid on the Paleo Diet<\/strong><\/h4>\n\n\n\nIf you are following a strict paleo diet, you should avoid the following foods. These foods are not permitted on the paleo diet:<\/p>\n\n\n\n
- Cereal grains<\/li>
- Legumes (peanuts, beans, lentils, tofu)<\/li>
- Refined sugar<\/li>
- Processed foods<\/li>
- Soda & sweetened beverages<\/li>
- Refined vegetable oils<\/li>
- Salt<\/li>
- Artificial sweeteners<\/li><\/ul>\n\n\n\n
See our full 7-Day Paleo Diet Meal Plan <\/strong><\/a>to get more inspiration for paleo eating. Below is a sample day of what paleo eating might look like:<\/p>\n\n\n\n- Breakfast:<\/strong> Eggs and spinach with raspberries on the side.<\/li>
- Snack:<\/strong> Pumpkin seeds and dried apricots.<\/li>
- Lunch<\/strong>: Spaghetti squash with shrimp.<\/li>
- Afternoon snack:<\/strong> Banana with almond butter.<\/li>
- Dinner: <\/strong>Chicken with sweet potatoes and vegetables.<\/li><\/ul>\n\n\n\n
Low-Carb\/Carb-Restricted Diet<\/strong><\/h2>\n\n\n\nA low-carb diet<\/a> limits carbohydrates \u2014 such as those found in grains, starchy vegetables, and fruit \u2014 and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.<\/p>\n\n\n\nA low-carb diet restricts the number of carbohydrates you eat. Carbohydrates are grouped as simple natural (lactose in milk and fructose in fruit), simple refined (table sugar), complex natural (whole grains or beans), and complex refined (white flour).<\/p>\n\n\n\n
What You Can Eat on a Low-Carb Diet<\/strong><\/h4>\n\n\n\nWhile some foods are not allowed on a low-carb diet, here\u2019s a generic food list for what you can eat on the best low-carb diet. You\u2019ll consume meat, eggs, vegetables, nuts and seeds, and some dairy.<\/p>\n\n\n\n
- Red meat, including grass-fed beef, venison, pork, lamb, deer, organ meats, and bone broth<\/li>
- Poultry, including chicken, turkey, duck, and eggs<\/li>
- Seafood, including salmon, halibut, cod, trout, sardines, shrimp, and flounder<\/li>
- Dairy, including soft and hard cheeses, butter, milk, yogurt, kefir, and sour cream<\/li>
- Fats and oils, including coconut oil, avocado oil, and olive oil<\/li>
- Nuts and seeds, including almonds, macadamia nuts, walnuts, chia seeds, and pumpkin seeds<\/li>
- Non-starchy veggies, including broccoli, cauliflower, leafy greens, zucchini, and bell peppers<\/li>
- Low-sugar fruits including blueberries, lemons, limes, and raspberries<\/li>
- Herbs, spices, and zero-sugar sweeteners<\/a><\/li><\/ul>\n\n\n\n
Foods to Avoid on a Low-Carb Meal Plan<\/strong><\/h4>\n\n\n\nOn a low-carb meal plan, you\u2019ll cut out starch, sugar, and most grains. Here\u2019s what you should avoid on a healthy, low-carb diet:<\/p>\n\n\n\n
- Processed or cured meats, like hot dogs and sausages<\/li>
- Grains (even whole grains) such as rice, wheat, rye, quinoa, and millet<\/li>
- Starchy vegetables such as potatoes, sweet potatoes, yams, parsnips, corn, and peas<\/li>
- High-glycemic fruits including bananas, mangoes, papaya, apples, oranges, grapes, and dried fruit<\/li>
- Sugar, including cane sugar, coconut sugar, agave nectar, maple syrup, and honey<\/li>
- Processed foods, including baked treats, ice cream, chips, soda, and candy<\/li><\/ul>\n\n\n\n
Health Benefits of a Low-Carb Diet<\/strong><\/h4>\n\n\n\nHere are four incredible perks that can come from adopting a low-carb diet.<\/p>\n\n\n\n
- Rapid Weight Loss<\/strong><\/li><\/ul>\n\n\n\n
Research shows that low-carb diets are effective for rapid weight loss and are recommended for people who are obese or have high cholesterol.<\/p>\n\n\n\n
- Enhanced Exercise Performance<\/strong><\/li><\/ul>\n\n\n\n
Eating a low-carb diet five to six days per week, followed by an increase in carbohydrates for one day to replenish glycogen levels, has been shown to improve athletic performance.<\/p>\n\n\n\n
- Improved Mental Clarity<\/strong><\/li><\/ul>\n\n\n\n
Fat can offer considerable benefits to the cognitive performance that glucose cannot. When your body gets energy by using the ketones eating fat creates as fuel, your brain performance improves because of low glutamate levels in your brain.<\/p>\n\n\n\n
- Disease Prevention and Treatment<\/strong><\/li><\/ul>\n\n\n\n
A low-carb diet can be helpful in the prevention and treatment of several medical conditions. Studies show that low-carb diets decrease the risk of heart disease, type 2 diabetes, epilepsy, Alzheimer\u2019s, and cancer.<\/p>\n\n\n\n
Anti-Inflammatory Diet<\/strong><\/h2>\n\n\n\nAn anti-inflammatory diet emphasizes nutrient-dense whole foods to promote optimal health. Originally developed by Andrew Weil, MD<\/a>, the diet is designed to reduce chronic inflammation and encourages consuming vitamins, minerals, fiber, essential fatty acids, and phytonutrients. It\u2019s loosely based on the Mediterranean diet, with some purposeful additions such as green and black teas, which have been shown to produce anti-inflammatory effects.<\/p>\n\n\n\nAn anti-inflammatory diet can help manage symptoms by reducing the effects of the inflammatory process. The diet restricts certain foods while encouraging others, and recommends eating at specific times to influence inflammation. An anti-inflammatory diet<\/a> focuses on eating whole plant-based foods and fish \u2013 rich in healthy fats and phytonutrients \u2013 while stabilizing blood sugar. In doing so, the diet aims to influence the control mechanisms that manage the inflammatory process.<\/p>\n\n\n\nWhat You Can Eat<\/strong><\/h4>\n\n\n\nMany versions of the anti-inflammatory diet exist, but the premise is always the same: Emphasize a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish. You’ll also want to steer clear of inflammatory foods like certain vegetable oils, foods containing trans fats, high-fructose corn syrup, processed foods, and added sugar. Limit or avoid white and wheat flour, and consume caffeine, red wine, and dark chocolate in moderation.<\/p>\n\n\n\n
Fruits and Vegetables<\/strong><\/h4>\n\n\n\nFruit and vegetables are a source of vitamins and phytonutrients.<\/p>\n\n\n\n
- 3-4 servings of any fruit per day<\/li>
- 4-5 servings of any vegetables per day<\/li><\/ul>\n\n\n\n
Whole Grains and Legumes<\/strong><\/h4>\n\n\n\nWhole or cracked grains are a great source of fiber and many vitamins. Beans or legumes add protein, fiber, and vitamins to your diet.<\/p>\n\n\n\n
- 3 or more servings of grains per day (bulgur, oats, rice, wheat, quinoa)<\/li>
- 1 or more servings of beans or legumes per day (lentils, black beans, kidney beans, chickpeas)<\/li><\/ul>\n\n\n\n
Healthy Fats<\/strong><\/h4>\n\n\n\nSources of “good” fat are high in omega-3s, plus other vitamins and phytonutrients that may help reduce inflammation.<\/p>\n\n\n\n
- 5-7 servings of healthy fats per day (avocado, olive oil, nuts, seeds)<\/li><\/ul>\n\n\n\n
Lean Protein<\/strong><\/h4>\n\n\n\nAnimal protein and dairy products can be included once or twice a week.<\/p>\n\n\n\n
- 90% or more lean animal protein (pork tenderloin, chicken breast)<\/li>
- Fish and seafood<\/li>
- Whole soy foods (tofu, soy milk)<\/li>
- Pasture-raised enriched eggs<\/li><\/ul>\n\n\n\n
Herbs, Spices, and Tea<\/strong><\/h4>\n\n\n\nAdd more spices that have been shown to reduce inflammation.3<\/sup> Caffeine<\/a> in moderation is allowed, but drinking tea over coffee and avoiding sugary energy drinks are recommended.<\/p>\n\n\n\n- Garlic<\/li>
- Turmeric<\/li>
- Ginger<\/li>
- Cinnamon<\/li>
- Green and black teas<\/li><\/ul>\n\n\n\n
Red Wine and Dark Chocolate<\/strong><\/h4>\n\n\n\nRed wine is high in polyphenols, particularly resveratrol<\/a>, an antioxidant. Chocolate 70% cacao or more is a good source of antioxidants. Both of these items are acceptable in moderation on this diet.<\/p>\n\n\n\n- Red wine<\/li>
- 70% or more dark chocolate<\/li><\/ul>\n\n\n\n
What You Cannot Eat<\/strong><\/p>\n\n\n\nThe anti-inflammatory diet eliminates foods thought to cause inflammation.<\/p>\n\n\n\n
Margarine and Vegetable Oils<\/strong><\/h4>\n\n\n\nFoods with high omega-6 content, trans fat, and partially hydrogenated oils are not permitted.<\/p>\n\n\n\n
- Margarine<\/li>
- Shortening<\/li>
- Any foods containing partially hydrogenated oils<\/a><\/li>
- Limited safflower, sunflower, and corn oils<\/li><\/ul>\n\n\n\n
Wheat and White Flour<\/strong><\/h4>\n\n\n\nWheat flour contains more grain than white flour, but it has a similar glycemic index. While other whole grains are encouraged, wheat is avoided in the anti-inflammatory diet.<\/p>\n\n\n\n
- Wheat bread<\/li>
- Wheat pasta<\/li>
- Wheat cereal<\/li>
- Wheat crackers<\/li>
- Baked goods containing wheat<\/li><\/ul>\n\n\n\n
Processed Foods and Refined Sugar<\/strong><\/h4>\n\n\n\nProcessed foods containing excess sodium, sugar, and refined flour are eliminated.<\/p>\n\n\n\n
- Processed meat (deli meat, hot dogs, bologna)<\/li>
- Refined sugars<\/li>
- Candy, cookies, cakes<\/li>
- Processed snacks (chips, boxed meals)<\/li><\/ul>\n\n\n\n
Not only do many packaged foods have a high glycemic index, they often contain trans fats like hydrogenated oils. However, manufacturers are working to minimize the use of hydrogenated oils.<\/p>\n\n\n\n
Bonus<\/strong><\/h2>\n\n\n\nMeal Kits<\/strong><\/h4>\n\n\n\nMeal kits are boxes of premeasured ingredients for completing full recipes that get sent to your home along with recipes and tips. From there, you make some of the easiest dinners without having to hit the grocery store. Meal kits can come as often as you want them and you can get recipes that will feed two, four, or sometimes as many as six people. Even if you’re just looking for recipe inspiration and help with shopping and prep a couple of nights a week, a good meal kit delivery service can take a load off your plate and keep you eating healthily<\/a>. <\/p>\n\n\n\n- BistroMD<\/a><\/li>
- The Good Kitchen<\/a><\/li>
- Diet-to-Go<\/a><\/li>
- Real Eats<\/a><\/li>
- Daily Harvest<\/a><\/li>
- Trifecta Nutrition<\/a><\/li>
- Splendid Spoon<\/a><\/li>
- Sunbasket<\/a><\/li>
- Martha & Marley Spoon<\/a><\/li>
- Green Chef<\/a> <\/li>
- Purple Carrot<\/a> <\/li><\/ol>\n\n\n\n
Who is it for? <\/strong><\/h5>\n\n\n\n- Convenience-lovers<\/li>
- Variety-of-meal-seekers<\/li>
- Menu-diversity-seekers<\/li>
- Customer Demographics<\/li><\/ul>\n\n\n\n
Why is it wise to use a meal kit service?<\/strong><\/h5>\n\n\n\n1. To save money: While it might seem counter-intuitive, using meal kits actually saves money. There is less food waste, as we often purchase too many items from the produce aisle and their short shelf life means we throw out a lot of food.<\/p>\n\n\n\n
2. To enjoy meal variety without stressful shopping: Using meal kits bring variety into the family\u2019s dining experience. With meal kits, all that planning and shopping is done for you and all you have to do is prepare the meal.<\/p>\n\n\n\n
3. To experience diet diversity: Diversity in the offerings comes not only from each company offering their own range of menus, but some companies now specialize in specific diet programs. Because of the flexibility of plans, families can try different diets.<\/p>\n\n\n\n
Chickpeas<\/strong><\/h4>\n\n\n\nThis is definitely a food that has been trending over 2021 with it comes in different forms such as Hummus, chickpea bakery, roasted chickpeas snacks, chickpeas pasta, chickpeas chips\u2026<\/p>\n\n\n\n
Chickpeas are a type of legume in the same family as kidney beans and peanuts. They’re also called garbanzo beans. They have a buttery, nutty flavor and creamy texture. In the U.S., we often see the Kabuli variety, which is tan, round, and slightly larger than a pea. In the Middle East and India, the Desi variety is more common. These are smaller, darker, and less round than Kabuli chickpeas.<\/p>\n\n\n\n
Chickpea Health Benefits<\/strong><\/h5>\n\n\n\n- Chickpeas help control blood sugar. Canned and dried chickpeas have a low glycemic index. This means your body absorbs and digests them slowly. This is good for people with diabetes.<\/li>
- They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut break this down so your colon can digest it slowly.<\/li>
- They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (\u201cbad\u201d) cholesterol. This lowers your risk of heart disease.<\/li>
- They may lower your cancer risk. When you eat chickpeas, your body makes a short-chain fatty acid called butyrate. In studies, butyrate is shown to help get rid of sick and dying cells. This may lower your risk for colorectal cancer.<\/li>
- They give you stronger bones. Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones.<\/li>
- They could boost your mental health. Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity.<\/li><\/ul>\n\n\n\n
How To Cook Chickpeas<\/strong><\/h5>\n\n\n\nOne of the best things about chickpeas is that they are very versatile and absorb flavors well. Here are some ideas on how to use them, ranging from very simple to more ambitious ideas:<\/p>\n\n\n\n
- The simplest: cook the chickpeas, sprinkle some seasonings of choice on top, and eat them on their own.<\/li>
- Salad: mix cooked chickpeas with finely chopped celery, bell peppers, tomato, cucumber, and red onions. Add a dressing with olive oil, lemon juice, mustard, salt, and pepper, and mix everything.<\/li>
- Roasted: use cooked (or canned) chickpeas and marinate them in olive oil, curry powder, salt, and black pepper. Then roast them in the oven at 200\u00b0C (392\u00b0F) for approximately 30 minutes, or until they have started to brown.<\/li>
- In curries: add chickpeas to a favorite curry \u2013 they will absorb the flavors in a similar way to rice.<\/li>
- Soups and stews: add pre-cooked (or canned) chickpeas to soups and stews for the last ten minutes.<\/li>
- Hummus: have a go at trying to make some homemade hummus<\/a>.<\/li><\/ul>\n\n\n\n
Summary<\/strong><\/h2>\n\n\n\nAmong the benefits of intermittent fasting is that, during the eating window, you consume your full caloric requirement via healthy meals. The body continues to have its complete nutritional needs met while reaping the benefits of a periodic fast. Fasting for longer is not necessarily better.<\/p>\n\n\n\n
When participating in an intermittent fasting cycle, you do need to eat during the eating window. How you choose to eat influences your health as it always does. While a specialty diet such as paleo, keto, or FMD potentially boosts the effects of your fast, all it really takes are simple, healthy, whole-food meals to benefit from intermittent fasting. <\/p>\n","protected":false},"excerpt":{"rendered":"
Intermittent fasting, or IF, is not a diet, but a way of eating that involves cycling through fasting and eating windows. Relatively short fasting windows last anywhere from 12-24 hours and are interspersed with periods of regular, healthy eating. So what\u2019s \u201cregular eating\u201d while taking part in an intermittent fasting protocol? It takes simple common…<\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Top Diets to Eat During Intermittent Fasting","_seopress_titles_desc":"","_seopress_robots_index":"","om_disable_all_campaigns":false,"ub_ctt_via":"","_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"cybocfi_hide_featured_image":""},"categories":[25],"tags":[],"featured_image_src":"\/blog\/wp-content\/uploads\/2022\/09\/fasting-diet-1200.png","author_info":{"display_name":"SoonFasting Team","author_link":"https:\/\/www.soonfasting.com\/blog\/author\/admin\/"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299"}],"collection":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/comments?post=299"}],"version-history":[{"count":4,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions"}],"predecessor-version":[{"id":792,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions\/792"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/media?parent=299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/categories?post=299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/tags?post=299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- plenty of fruits<\/a>, vegetables, bread and other grains, potatoes, beans, nuts, and seeds;<\/li>
- olive oil as a primary fat source; and<\/li>
- dairy products, eggs, fish, and poultry in low to moderate amounts.<\/li><\/ul>\n\n\n\n
While the Mediterranean diet doesn’t require you to cut out one food group or food entirely, it does encourage people to limit or avoid certain items like:<\/p>\n\n\n\n
- Red meat. Consumed regularly in small amounts, it can increase the risk of colorectal cancer, according to the American Institute of Cancer Research<\/a> (AICR).<\/li>
- Sweets. In excess, they boost the risk of obesity, type 2 diabetes, heart disease, Alzheimer’s disease, high blood pressure, and more, according to the American Heart Association.<\/li>
- Highly processed foods. A 2021 study in the journal Nutrients<\/em> found that each 10% increase in calories from highly processed food was associated with a 15% higher risk of death from all causes.<\/li><\/ul>\n\n\n\n
Specific examples of foods to limit on a Mediterranean Diet include:<\/strong><\/h4>\n\n\n\n
- Alcohol, other than red wine in moderation<\/li>
- Bacon<\/li>
- Candy<\/li>
- Commercial baked goods<\/li>
- Fast food<\/li>
- Frozen pizza<\/li>
- Ham<\/li>
- Hotdogs<\/li>
- Lunch meat<\/li>
- Pepperoni<\/li>
- Processed cheese<\/li>
- Refined oils<\/li>
- Sausage<\/li>
- Soda and sugary drinks<\/li>
- White bread<\/li>
- White pasta<\/li>
- White rice<\/li><\/ul>\n\n\n\n
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.<\/p>\n\n\n\n
Flexitarian Diet<\/strong><\/h2>\n\n\n\n
The flexitarian diet is listed on U.S. News Best Diet Rankings as the #2 Best Diet Overall (falling just behind the Mediterranean diet<\/a>). It\u2019s ranked high because it\u2019s a simple, healthy, straightforward way of eating. The flexitarian diet is essentially a flexible alternative to being a vegetarian. So you\u2019re still focusing on fruits, veggies, whole grains, legumes, and nuts, but you occasionally still enjoy meat. So if vegetarianism never fully appealed to you because you love a good burger, the flexitarian diet might just be for you.<\/p>\n\n\n\n
Dietitians will always recommend a way of eating that focuses on fruits and vegetables. Because of this, there are several benefits to this eating style, including:<\/p>\n\n\n\n
- Decreased risk of heart disease.<\/li>
- Weight loss.<\/li>
- Decreased risk of Type 2 diabetes<\/a> or management of pre-diabetes.<\/li>
- It may help prevent cancer.<\/li>
- It\u2019s good for the environment since you are decreasing your meat consumption and reducing your carbon footprint.<\/li><\/ul>\n\n\n\n
The flexitarian diet is made to be inclusive, but you do want to limit animal protein (including seafood) and processed foods and beverages. Here\u2019s what to add to your shopping cart.<\/p>\n\n\n\n
Load up on:<\/strong><\/h4>\n\n\n\n
- Fruits.<\/li>
- Vegetables.<\/li>
- Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu).<\/li>
- Whole grains (brown rice, oats, barley, quinoa).<\/li>
- Plant-based milk (although dairy milk is OK in moderation).<\/li>
- Eggs.<\/li>
- Dairy (cheese, yogurt, or dairy alternatives).<\/li>
- Nuts, nut butter, seeds, and healthy fats.<\/li>
- Oils, herbs, and spices.<\/li><\/ul>\n\n\n\n
Limit:<\/strong><\/h4>\n\n\n\n
- Meat and poultry (lean cuts of beef, chicken breast, turkey breast).<\/li>
- Fish (salmon, tilapia, cod, shrimp).<\/li>
- Anything with added sugar or refined carbohydrates.<\/li><\/ul>\n\n\n\n
DASH Diet<\/strong><\/h2>\n\n\n\n
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure. The DASH diet includes foods that are rich in potassium, calcium, and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat, and added sugars.<\/p>\n\n\n\n
DASH diet and sodium<\/strong><\/h4>\n\n\n\n
The DASH diet is lower in sodium than a typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more a day. The standard DASH diet limits sodium to 2,300 mg a day. It meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. That’s roughly the amount of sodium in 1 teaspoon of table salt.<\/p>\n\n\n\n
DASH diet: What to eat<\/strong><\/h4>\n\n\n\n
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It’s easy to follow using foods found at your grocery store.<\/p>\n\n\n\n
The DASH diet is rich in vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. It limits foods high in saturated fat, such as fatty meats and full-fat dairy products.<\/p>\n\n\n\n
When the following DASH, it is important to choose foods that are:<\/p>\n\n\n\n
- Rich in potassium, calcium, magnesium, fiber, and protein<\/li>
- Low in saturated fat<\/li>
- Low in sodium<\/li><\/ul>\n\n\n\n
The Volumetric Diet<\/strong><\/h2>\n\n\n\n
The Volumetrics diet is a diet plan created by Dr. Barbara Rolls, a nutrition researcher, and professor of nutrition at Pennsylvania State University. The Volumetrics diet is based on the principles of energy density<\/a>, which refers to the amount of energy (or calories) per gram of food.<\/p>\n\n\n\n
Food is divided into four groups. Category one (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. Category two (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes like chili and spaghetti. Category three (medium-density) includes meat, cheese, pizza, french fries, salad dressing, bread, pretzels, ice cream, and cake. And category four (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil.<\/p>\n\n\n\n
What You Can Eat<\/strong><\/h4>\n\n\n\n
On the volumetrics diet, you eat low-calorie foods that fill you up<\/a>, which can help you lose weight over the long term. Foods recommended on this plan have a low energy density, which means they are filling foods with fewer calories.<\/p>\n\n\n\n
The diet recommends eating three meals a day and a snack, as long as you consume low-energy-dense foods. Options include the following:<\/p>\n\n\n\n
Fruits and Vegetables<\/strong><\/h4>\n\n\n\n
Filling fruits and vegetables with a high water content are naturally low in calories and are allowed on this diet plan. These include:<\/p>\n\n\n\n
- Apples<\/li>
- Grapes<\/li>
- Melons<\/li>
- Berries<\/li>
- Cucumbers<\/li>
- Spinach<\/li>
- Carrots<\/li>
- Asparagus<\/a><\/li><\/ul>\n\n\n\n
Dairy Products<\/strong><\/h4>\n\n\n\n
Any low-fat dairy products are permitted, such as the following:<\/p>\n\n\n\n
- Kefir<\/li>
- Sour cream<\/li>
- Cottage cheese<\/li><\/ul>\n\n\n\n
Whole Grains<\/strong><\/h4>\n\n\n\n
Unprocessed whole grains are encouraged to satiate carb cravings in a healthy way. Options to incorporate into this diet include:<\/p>\n\n\n\n
- Grain bread<\/li>
- Quinoa<\/li>
- Brown rice<\/li>
- Oatmeal<\/li><\/ul>\n\n\n\n
Lean Protein<\/strong><\/h4>\n\n\n\n
Lean proteins are welcomed on the volumetrics diet, as they are satiating and you do not need to consume a large amount. When grocery shopping, you should look for:<\/p>\n\n\n\n
- Chicken breasts<\/li>
- Top sirloin steaks<\/li>
- Tofu<\/li>
- Lean ground turkey<\/li>
- Extra-lean ground beef<\/li>
- Tuna<\/li><\/ul>\n\n\n\n
What You Cannot Eat<\/strong><\/h4>\n\n\n\n
You should avoid high-calorie, low-filling foods, and stay within your daily calorie limit. Foods to avoid are fried and sugar-sweetened treats as well as fat-laden proteins. According to the diet creator, these foods all provide little or no nutritional value and do not fill you up.<\/p>\n\n\n\n
Fatty Meats<\/strong><\/h4>\n\n\n\n
You should avoid meats with a high concentration of fat. You can find the fat content on the ingredient label. You should avoid:<\/p>\n\n\n\n
- Bacon<\/li>
- Sausage<\/li>
- Poultry with skin<\/li>
- Red meats with high-fat content<\/li><\/ul>\n\n\n\n
Processed Foods<\/strong><\/h4>\n\n\n\n
Processed foods<\/a> do not fit into this category because of the high calories, fat, and sodium. Items to avoid include:<\/p>\n\n\n\n
- Sugary cereal<\/li>
- Muffins<\/li>
- Doughnuts<\/li>
- Crackers<\/li><\/ul>\n\n\n\n
Paleo-Inspired Whole Food Diet<\/strong><\/h2>\n\n\n\n
The premise behind “eating paleo” is that the current Western diet is contributing to the rise of chronic diseases such as obesity, heart disease, and cancer. Paleo diet proponents claim, eating this way can reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce the risk of chronic diseases.<\/p>\n\n\n\n
The pros of paleo are that it focuses on increasing the intake of whole foods, fruits and vegetables, healthy proteins, and healthy fats and decreasing consumption of processed foods, sugar, and salt. For those looking to eat a more well-rounded diet, these “guidelines” sound familiar and altogether healthy.<\/p>\n\n\n\n
However, the paleo diet also advocates cutting out grains, dairy, and legumes, and this has caused controversy among scientists. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins, and minerals.<\/p>\n\n\n\n
Foods You Can Eat on the Paleo Diet<\/strong><\/h4>\n\n\n\n
In short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:<\/p>\n\n\n\n
- Grass-fed meat: choosing grass-fed is healthier for you, and the environment, and closer to what our ancestors ate.<\/li>
- Fish and seafood: choose wild-caught<\/li>
- Fresh fruits and veggies<\/li>
- Eggs<\/li>
- Nuts and seeds<\/li>
- Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)<\/li><\/ul>\n\n\n\n
Foods You Should Avoid on the Paleo Diet<\/strong><\/h4>\n\n\n\n
If you are following a strict paleo diet, you should avoid the following foods. These foods are not permitted on the paleo diet:<\/p>\n\n\n\n
- Cereal grains<\/li>
- Legumes (peanuts, beans, lentils, tofu)<\/li>
- Refined sugar<\/li>
- Processed foods<\/li>
- Soda & sweetened beverages<\/li>
- Refined vegetable oils<\/li>
- Salt<\/li>
- Artificial sweeteners<\/li><\/ul>\n\n\n\n
See our full 7-Day Paleo Diet Meal Plan <\/strong><\/a>to get more inspiration for paleo eating. Below is a sample day of what paleo eating might look like:<\/p>\n\n\n\n
- Breakfast:<\/strong> Eggs and spinach with raspberries on the side.<\/li>
- Snack:<\/strong> Pumpkin seeds and dried apricots.<\/li>
- Lunch<\/strong>: Spaghetti squash with shrimp.<\/li>
- Afternoon snack:<\/strong> Banana with almond butter.<\/li>
- Dinner: <\/strong>Chicken with sweet potatoes and vegetables.<\/li><\/ul>\n\n\n\n
Low-Carb\/Carb-Restricted Diet<\/strong><\/h2>\n\n\n\n
A low-carb diet<\/a> limits carbohydrates \u2014 such as those found in grains, starchy vegetables, and fruit \u2014 and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.<\/p>\n\n\n\n
A low-carb diet restricts the number of carbohydrates you eat. Carbohydrates are grouped as simple natural (lactose in milk and fructose in fruit), simple refined (table sugar), complex natural (whole grains or beans), and complex refined (white flour).<\/p>\n\n\n\n
What You Can Eat on a Low-Carb Diet<\/strong><\/h4>\n\n\n\n
While some foods are not allowed on a low-carb diet, here\u2019s a generic food list for what you can eat on the best low-carb diet. You\u2019ll consume meat, eggs, vegetables, nuts and seeds, and some dairy.<\/p>\n\n\n\n
- Red meat, including grass-fed beef, venison, pork, lamb, deer, organ meats, and bone broth<\/li>
- Poultry, including chicken, turkey, duck, and eggs<\/li>
- Seafood, including salmon, halibut, cod, trout, sardines, shrimp, and flounder<\/li>
- Dairy, including soft and hard cheeses, butter, milk, yogurt, kefir, and sour cream<\/li>
- Fats and oils, including coconut oil, avocado oil, and olive oil<\/li>
- Nuts and seeds, including almonds, macadamia nuts, walnuts, chia seeds, and pumpkin seeds<\/li>
- Non-starchy veggies, including broccoli, cauliflower, leafy greens, zucchini, and bell peppers<\/li>
- Low-sugar fruits including blueberries, lemons, limes, and raspberries<\/li>
- Herbs, spices, and zero-sugar sweeteners<\/a><\/li><\/ul>\n\n\n\n
Foods to Avoid on a Low-Carb Meal Plan<\/strong><\/h4>\n\n\n\n
On a low-carb meal plan, you\u2019ll cut out starch, sugar, and most grains. Here\u2019s what you should avoid on a healthy, low-carb diet:<\/p>\n\n\n\n
- Processed or cured meats, like hot dogs and sausages<\/li>
- Grains (even whole grains) such as rice, wheat, rye, quinoa, and millet<\/li>
- Starchy vegetables such as potatoes, sweet potatoes, yams, parsnips, corn, and peas<\/li>
- High-glycemic fruits including bananas, mangoes, papaya, apples, oranges, grapes, and dried fruit<\/li>
- Sugar, including cane sugar, coconut sugar, agave nectar, maple syrup, and honey<\/li>
- Processed foods, including baked treats, ice cream, chips, soda, and candy<\/li><\/ul>\n\n\n\n
Health Benefits of a Low-Carb Diet<\/strong><\/h4>\n\n\n\n
Here are four incredible perks that can come from adopting a low-carb diet.<\/p>\n\n\n\n
- Rapid Weight Loss<\/strong><\/li><\/ul>\n\n\n\n
Research shows that low-carb diets are effective for rapid weight loss and are recommended for people who are obese or have high cholesterol.<\/p>\n\n\n\n
- Enhanced Exercise Performance<\/strong><\/li><\/ul>\n\n\n\n
Eating a low-carb diet five to six days per week, followed by an increase in carbohydrates for one day to replenish glycogen levels, has been shown to improve athletic performance.<\/p>\n\n\n\n
- Improved Mental Clarity<\/strong><\/li><\/ul>\n\n\n\n
Fat can offer considerable benefits to the cognitive performance that glucose cannot. When your body gets energy by using the ketones eating fat creates as fuel, your brain performance improves because of low glutamate levels in your brain.<\/p>\n\n\n\n
- Disease Prevention and Treatment<\/strong><\/li><\/ul>\n\n\n\n
A low-carb diet can be helpful in the prevention and treatment of several medical conditions. Studies show that low-carb diets decrease the risk of heart disease, type 2 diabetes, epilepsy, Alzheimer\u2019s, and cancer.<\/p>\n\n\n\n
Anti-Inflammatory Diet<\/strong><\/h2>\n\n\n\n
An anti-inflammatory diet emphasizes nutrient-dense whole foods to promote optimal health. Originally developed by Andrew Weil, MD<\/a>, the diet is designed to reduce chronic inflammation and encourages consuming vitamins, minerals, fiber, essential fatty acids, and phytonutrients. It\u2019s loosely based on the Mediterranean diet, with some purposeful additions such as green and black teas, which have been shown to produce anti-inflammatory effects.<\/p>\n\n\n\n
An anti-inflammatory diet can help manage symptoms by reducing the effects of the inflammatory process. The diet restricts certain foods while encouraging others, and recommends eating at specific times to influence inflammation. An anti-inflammatory diet<\/a> focuses on eating whole plant-based foods and fish \u2013 rich in healthy fats and phytonutrients \u2013 while stabilizing blood sugar. In doing so, the diet aims to influence the control mechanisms that manage the inflammatory process.<\/p>\n\n\n\n
What You Can Eat<\/strong><\/h4>\n\n\n\n
Many versions of the anti-inflammatory diet exist, but the premise is always the same: Emphasize a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish. You’ll also want to steer clear of inflammatory foods like certain vegetable oils, foods containing trans fats, high-fructose corn syrup, processed foods, and added sugar. Limit or avoid white and wheat flour, and consume caffeine, red wine, and dark chocolate in moderation.<\/p>\n\n\n\n
Fruits and Vegetables<\/strong><\/h4>\n\n\n\n
Fruit and vegetables are a source of vitamins and phytonutrients.<\/p>\n\n\n\n
- 3-4 servings of any fruit per day<\/li>
- 4-5 servings of any vegetables per day<\/li><\/ul>\n\n\n\n
Whole Grains and Legumes<\/strong><\/h4>\n\n\n\n
Whole or cracked grains are a great source of fiber and many vitamins. Beans or legumes add protein, fiber, and vitamins to your diet.<\/p>\n\n\n\n
- 3 or more servings of grains per day (bulgur, oats, rice, wheat, quinoa)<\/li>
- 1 or more servings of beans or legumes per day (lentils, black beans, kidney beans, chickpeas)<\/li><\/ul>\n\n\n\n
Healthy Fats<\/strong><\/h4>\n\n\n\n
Sources of “good” fat are high in omega-3s, plus other vitamins and phytonutrients that may help reduce inflammation.<\/p>\n\n\n\n
- 5-7 servings of healthy fats per day (avocado, olive oil, nuts, seeds)<\/li><\/ul>\n\n\n\n
Lean Protein<\/strong><\/h4>\n\n\n\n
Animal protein and dairy products can be included once or twice a week.<\/p>\n\n\n\n
- 90% or more lean animal protein (pork tenderloin, chicken breast)<\/li>
- Fish and seafood<\/li>
- Whole soy foods (tofu, soy milk)<\/li>
- Pasture-raised enriched eggs<\/li><\/ul>\n\n\n\n
Herbs, Spices, and Tea<\/strong><\/h4>\n\n\n\n
Add more spices that have been shown to reduce inflammation.3<\/sup> Caffeine<\/a> in moderation is allowed, but drinking tea over coffee and avoiding sugary energy drinks are recommended.<\/p>\n\n\n\n
- Garlic<\/li>
- Turmeric<\/li>
- Ginger<\/li>
- Cinnamon<\/li>
- Green and black teas<\/li><\/ul>\n\n\n\n
Red Wine and Dark Chocolate<\/strong><\/h4>\n\n\n\n
Red wine is high in polyphenols, particularly resveratrol<\/a>, an antioxidant. Chocolate 70% cacao or more is a good source of antioxidants. Both of these items are acceptable in moderation on this diet.<\/p>\n\n\n\n
- Red wine<\/li>
- 70% or more dark chocolate<\/li><\/ul>\n\n\n\n
What You Cannot Eat<\/strong><\/p>\n\n\n\n
The anti-inflammatory diet eliminates foods thought to cause inflammation.<\/p>\n\n\n\n
Margarine and Vegetable Oils<\/strong><\/h4>\n\n\n\n
Foods with high omega-6 content, trans fat, and partially hydrogenated oils are not permitted.<\/p>\n\n\n\n
- Margarine<\/li>
- Shortening<\/li>
- Any foods containing partially hydrogenated oils<\/a><\/li>
- Limited safflower, sunflower, and corn oils<\/li><\/ul>\n\n\n\n
Wheat and White Flour<\/strong><\/h4>\n\n\n\n
Wheat flour contains more grain than white flour, but it has a similar glycemic index. While other whole grains are encouraged, wheat is avoided in the anti-inflammatory diet.<\/p>\n\n\n\n
- Wheat bread<\/li>
- Wheat pasta<\/li>
- Wheat cereal<\/li>
- Wheat crackers<\/li>
- Baked goods containing wheat<\/li><\/ul>\n\n\n\n
Processed Foods and Refined Sugar<\/strong><\/h4>\n\n\n\n
Processed foods containing excess sodium, sugar, and refined flour are eliminated.<\/p>\n\n\n\n
- Processed meat (deli meat, hot dogs, bologna)<\/li>
- Refined sugars<\/li>
- Candy, cookies, cakes<\/li>
- Processed snacks (chips, boxed meals)<\/li><\/ul>\n\n\n\n
Not only do many packaged foods have a high glycemic index, they often contain trans fats like hydrogenated oils. However, manufacturers are working to minimize the use of hydrogenated oils.<\/p>\n\n\n\n
Bonus<\/strong><\/h2>\n\n\n\n
Meal Kits<\/strong><\/h4>\n\n\n\n
Meal kits are boxes of premeasured ingredients for completing full recipes that get sent to your home along with recipes and tips. From there, you make some of the easiest dinners without having to hit the grocery store. Meal kits can come as often as you want them and you can get recipes that will feed two, four, or sometimes as many as six people. Even if you’re just looking for recipe inspiration and help with shopping and prep a couple of nights a week, a good meal kit delivery service can take a load off your plate and keep you eating healthily<\/a>. <\/p>\n\n\n\n
- BistroMD<\/a><\/li>
- The Good Kitchen<\/a><\/li>
- Diet-to-Go<\/a><\/li>
- Real Eats<\/a><\/li>
- Daily Harvest<\/a><\/li>
- Trifecta Nutrition<\/a><\/li>
- Splendid Spoon<\/a><\/li>
- Sunbasket<\/a><\/li>
- Martha & Marley Spoon<\/a><\/li>
- Green Chef<\/a> <\/li>
- Purple Carrot<\/a> <\/li><\/ol>\n\n\n\n
Who is it for? <\/strong><\/h5>\n\n\n\n
- Convenience-lovers<\/li>
- Variety-of-meal-seekers<\/li>
- Menu-diversity-seekers<\/li>
- Customer Demographics<\/li><\/ul>\n\n\n\n
Why is it wise to use a meal kit service?<\/strong><\/h5>\n\n\n\n
1. To save money: While it might seem counter-intuitive, using meal kits actually saves money. There is less food waste, as we often purchase too many items from the produce aisle and their short shelf life means we throw out a lot of food.<\/p>\n\n\n\n
2. To enjoy meal variety without stressful shopping: Using meal kits bring variety into the family\u2019s dining experience. With meal kits, all that planning and shopping is done for you and all you have to do is prepare the meal.<\/p>\n\n\n\n
3. To experience diet diversity: Diversity in the offerings comes not only from each company offering their own range of menus, but some companies now specialize in specific diet programs. Because of the flexibility of plans, families can try different diets.<\/p>\n\n\n\n
Chickpeas<\/strong><\/h4>\n\n\n\n
This is definitely a food that has been trending over 2021 with it comes in different forms such as Hummus, chickpea bakery, roasted chickpeas snacks, chickpeas pasta, chickpeas chips\u2026<\/p>\n\n\n\n
Chickpeas are a type of legume in the same family as kidney beans and peanuts. They’re also called garbanzo beans. They have a buttery, nutty flavor and creamy texture. In the U.S., we often see the Kabuli variety, which is tan, round, and slightly larger than a pea. In the Middle East and India, the Desi variety is more common. These are smaller, darker, and less round than Kabuli chickpeas.<\/p>\n\n\n\n
Chickpea Health Benefits<\/strong><\/h5>\n\n\n\n
- Chickpeas help control blood sugar. Canned and dried chickpeas have a low glycemic index. This means your body absorbs and digests them slowly. This is good for people with diabetes.<\/li>
- They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut break this down so your colon can digest it slowly.<\/li>
- They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (\u201cbad\u201d) cholesterol. This lowers your risk of heart disease.<\/li>
- They may lower your cancer risk. When you eat chickpeas, your body makes a short-chain fatty acid called butyrate. In studies, butyrate is shown to help get rid of sick and dying cells. This may lower your risk for colorectal cancer.<\/li>
- They give you stronger bones. Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones.<\/li>
- They could boost your mental health. Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity.<\/li><\/ul>\n\n\n\n
How To Cook Chickpeas<\/strong><\/h5>\n\n\n\n
One of the best things about chickpeas is that they are very versatile and absorb flavors well. Here are some ideas on how to use them, ranging from very simple to more ambitious ideas:<\/p>\n\n\n\n
- The simplest: cook the chickpeas, sprinkle some seasonings of choice on top, and eat them on their own.<\/li>
- Salad: mix cooked chickpeas with finely chopped celery, bell peppers, tomato, cucumber, and red onions. Add a dressing with olive oil, lemon juice, mustard, salt, and pepper, and mix everything.<\/li>
- Roasted: use cooked (or canned) chickpeas and marinate them in olive oil, curry powder, salt, and black pepper. Then roast them in the oven at 200\u00b0C (392\u00b0F) for approximately 30 minutes, or until they have started to brown.<\/li>
- In curries: add chickpeas to a favorite curry \u2013 they will absorb the flavors in a similar way to rice.<\/li>
- Soups and stews: add pre-cooked (or canned) chickpeas to soups and stews for the last ten minutes.<\/li>
- Hummus: have a go at trying to make some homemade hummus<\/a>.<\/li><\/ul>\n\n\n\n
Summary<\/strong><\/h2>\n\n\n\n
Among the benefits of intermittent fasting is that, during the eating window, you consume your full caloric requirement via healthy meals. The body continues to have its complete nutritional needs met while reaping the benefits of a periodic fast. Fasting for longer is not necessarily better.<\/p>\n\n\n\n
When participating in an intermittent fasting cycle, you do need to eat during the eating window. How you choose to eat influences your health as it always does. While a specialty diet such as paleo, keto, or FMD potentially boosts the effects of your fast, all it really takes are simple, healthy, whole-food meals to benefit from intermittent fasting. <\/p>\n","protected":false},"excerpt":{"rendered":"
Intermittent fasting, or IF, is not a diet, but a way of eating that involves cycling through fasting and eating windows. Relatively short fasting windows last anywhere from 12-24 hours and are interspersed with periods of regular, healthy eating. So what\u2019s \u201cregular eating\u201d while taking part in an intermittent fasting protocol? It takes simple common…<\/p>\n","protected":false},"author":1,"featured_media":300,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Top Diets to Eat During Intermittent Fasting","_seopress_titles_desc":"","_seopress_robots_index":"","om_disable_all_campaigns":false,"ub_ctt_via":"","_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"cybocfi_hide_featured_image":""},"categories":[25],"tags":[],"featured_image_src":"\/blog\/wp-content\/uploads\/2022\/09\/fasting-diet-1200.png","author_info":{"display_name":"SoonFasting Team","author_link":"https:\/\/www.soonfasting.com\/blog\/author\/admin\/"},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299"}],"collection":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/comments?post=299"}],"version-history":[{"count":4,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions"}],"predecessor-version":[{"id":792,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/posts\/299\/revisions\/792"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/media\/300"}],"wp:attachment":[{"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/media?parent=299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/categories?post=299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.soonfasting.com\/blog\/wp-json\/wp\/v2\/tags?post=299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- The Good Kitchen<\/a><\/li>
- BistroMD<\/a><\/li>
- Limited safflower, sunflower, and corn oils<\/li><\/ul>\n\n\n\n
- 5-7 servings of healthy fats per day (avocado, olive oil, nuts, seeds)<\/li><\/ul>\n\n\n\n
- Disease Prevention and Treatment<\/strong><\/li><\/ul>\n\n\n\n
- Improved Mental Clarity<\/strong><\/li><\/ul>\n\n\n\n
- Enhanced Exercise Performance<\/strong><\/li><\/ul>\n\n\n\n
- Rapid Weight Loss<\/strong><\/li><\/ul>\n\n\n\n
- Snack:<\/strong> Pumpkin seeds and dried apricots.<\/li>
- Breakfast:<\/strong> Eggs and spinach with raspberries on the side.<\/li>