Fibre is a crucial element to any healthy diet and unfortunately it is too often overlooked! Fibre is useful in a weight loss diet for many reasons including:

** It keeps your digestive system functioning effectively which gives you a healthier body

** A diet rich in fibre can help prevent digestion related conditions such as haemorrhoids (definitely don’t want those) and constipation (again no thanks).

** Eating a fibre-rich/low fat diet has been linked to a reduced risk of cancer

** High fibre foods fill you up quickly which is great when you are wanting to cut down your food intake and lose weight

** Many foods that are high in fibre are also low in fat and calories

** Fibre can help stabilize blood sugar levels

** High fibre is linked to low cholesterol levels

Read on for your HIGH FIBRE SHOPPING LIST

High Fibre Foods

Wholemeal/Whole grain breads
Wholemeal pasta
Wholemeal flour
Oats
Bran Flakes
Flaxseed
Brown Rice

Kidney Beans
Lentils
Almonds
Sunflower Seeds
Chickpeas

Bananas
Apples
Orange
Berries
Pear

Corn
Spinach
Peas
Potato (with skin)
Sweet Potato
Cauliflower
Broccoli

So there you go. . . Regardless of whether you are on a weight loss diet or simply trying to lead a healthy lifestyle incorporating these foods is a great idea!

Weight loss fad diets are everywhere! They’re there when you turn on the television, when you search the Internet, when you’re flicking through a magazine at the doctors or even your Sunday newspaper.

A typical weight loss fad diet is often promoted through published books and articles about it, while others sell their special supplements and ingredients that should be incorporated in the diet itself. However, some of these diets do not have any legitimate medical or scientific study backing up the claims.

Unhealthy?

Weight loss experts who try weight loss fad diet varieties state that these can be unhealthy especially if you cannot stick to one. Since they are termed -fad-, chances are, they are only good for a certain period of time. If a person jumps from one weight loss fad diet to another, then it can be unhealthy for them since the body is exposed to several risk factors involving the diet, which can even result to more weight gain.

Categories

There are 3 categories where a weight loss fad diet can be identified. These categories determine what kind of dieting is being promoted:

1.Certain foods are omitted from your diet since they are seen as -bad- or -harmful-.

2.There is an emphasis on eating particular foods for expressing a certain lifestyle.

3.The benefits of certain foods and food groups are purported and exaggerated for curing particular diseases, so they are incorporated as the primary food to be consumed in the diet.

Extreme diets

A weight loss fad diet can be dangerous to your health and overall are not effective means of losing weight and keeping it off. Fad diets can contribute to a person’s lack of energy, vitamin and mineral deficiencies, and lack of nutrients.

Claims

A huge number of weight loss fad diets cannot be supported by scientific studies or research. In other words, these diets claim to be very scientific but they never follow the standard scientific methods for proving their effectiveness and validity. Some of the limitations when it comes to scientific claims of fad diets are the following:
1.They are not open to revisions
2.Observations are used as valid evidence to verify the explanation behind the diet.

A lack of knowledge

Some people from scientific and medical communities often remark that fad diets are a result of the lack of knowledge on dietary and nutritional facts paired with the desperation of wanting to lose weight.

According to them, there is a lack of evidence on weight loss due to calorie restriction. Furthermore, there is a lack of evidence supporting the claims that fad diets can help achieve and maintain sustainable weight loss. Also, they point out that these diets ignore the necessary associations between human health and dietary and nutritional patterns.

There are thousands of fad diets around including Atkins, South Beach, Jenny Craig, Weight Watchers,
South Beach diet, Cybergenics, LA Weight Loss … the list goes on.

The gluten free weight loss diet originated as an diet for those suffering from Celiac disease but it caught on for people all over the world. A lot of people are making the decision to convert to a gluten free diet.

You should remember that a lack of understanding when it comes to diets can be dangerous. Before jumping on the bandwagon of the gluten free weight loss diet, make sure that you are properly informed on what it can do for you.

What is Celiac Disease?

Gluten is a protein found in barley, oats, grains and triticale. People suffering from Celiac Disease have a small intestine that is particularly sensitive to gluten. There are no known causes for the disease but it is believed that there are environmental and genetic factors involved.

There is still no cure but it can be managed effectively with a gluten free diet. If it is left untreated it can lead to a variety of different health conditions like infertility, malnutrition and even osteoporosis.

What the diet can do?

The gluten free weight loss diet can help the small intestine recover as well as aid the absorption of important nutrients into your system.

With a gluten free diet you learn to avoid all foods that contain rye, wheat, grains and barley. Example of foods we love that contain often high levels of gluten are pizza, bagels, crackers, pasta, breads etc.

Oats are also avoided and you have the option whether to avoid or limit your intake of milk. Beer products, non-alcoholic and alcoholic beverages are also avoided.

What you can eat?

With a gluten free weight loss diet, you can still eat any of the following food products since they generally do not have gluten:

1. Fresh, dried, canned, or frozen fruits and vegetables as long as they do not have thickening ingredients and additives that have gluten.

2. Starches and flours made from rice, soybeans, tapioca, corn, and buckwheat.

3. Dairy products like cheese. However, avoid these products at the beginning of your treatment for celiac disease.

4. Eggs

5. Alcoholic beverages like wine and liquor like brandy, whiskey, ciders, and liquers.

6. Unprocessed meat products

7. Frozen or canned meat products, provided that they do not have any sauce.

8. Cereal products made from corn, lentil flour, rice bran, amaranth, lentil flour, psyllium, and polenta.

9. Rice crackers, rice crispies, corn tortillas, taco shells made from corn.

10. Gluten-free pasta, bean or rice vermicelli, buckwheat noodles, and rice noodles.

11. Condiments like tomato paste, jam, honey, cocoa, vinegar, honey, tahini, and some salad dressings and sauces.

12. Snacks like plain corn chips, plain chocolate, and popcorn.

13. Drinks like coffee, tea, mineral water, and spirits.

A few precautions

Be careful when buying foods that are labelled as -wheat-free- because it does not necessarily mean that they are gluten-free. When buying food, read the ingredients on the labels and be aware of the kinds of hidden gluten like those that can be found in different food additives and medications. Also, be aware that there are products that have -modified food starch- written on their labels because they may contain gluten.

Stuff to remember

The gluten free diet may seem a little overwhelming at first. However, with enough knowledge, information and support, you can incorporate the diet into your lifestyle without any problems. Having Celiac Disease does not mean you have to stop eating majority of your favorite foods because despite several restrictions, you can still enjoy a variety of foods included in the diet. Furthermore, if you need more information on celiac disease and gluten free diets, you can consult a gastroenterologist, your doctor, or a credited/licensed dietician or nutritionist.

Vegetarianism has not only grown in popularity as a lifestyle but also as a weight loss method. And those who have adopted this eating plan are not wrong in thinking they can lose weight through this diet. Typically vegetarian diets include less fat, more nutrients, less processed goods and fewer calories.

Celeb vegetarians including Alicia Silverstone, Sir Paul McCartney, Carrie Underwood, Naomi Watts and more all have said goodbye to meat and feel better because of it.

But as with any weight loss plan, a vegetarian weight loss diet has its risks and benefits. Without meat providing certain nutrients you will need to stock up through other means including vegetables, fruits and nuts.

Weight loss benefits

Several scientific studies have shown that vegetarians are less likely to become obese than other meat eaters. In most Western nations vegetarians have lower blood cholesterol and body mass index.

People maintaining a vegetarian weight loss diet also enjoy a lower risk of heart disease, high blood pressure, arthritis and even cancer.

How it works

So why does vegetarianism produce weight loss results?

Primarily because meat and animal products contain fewer preservatives, calories and saturated fats. Also fruit and vegetables are rich in antioxidants which help to eliminate free radicals that cause cells to die and cause disease.

A vegetarian weight loss diet doesn-t require you to starve yourself-you can eat normal servings and still get fewer calories than you would from a meat-based meal.

Some risks

Of course, vegetables can-t provide you with everything you need. One of the main concerns about the vegetarian weight loss diet is that there aren-t enough sources of protein. Most vegetarians get their protein from beans, tofu and legumes.

If you-re combining your vegetarian weight loss diet with an exercise regimen (which you should), consider taking protein supplements or consuming more vegetable proteins.

Types of vegetarianism

If the thought of cutting out meat altogether seems like a horrendous idea there are different ways to enjoy the benefits of vegetarian diets.

In fact, if you have certain health problems, your doctor may recommend some modifications. Vegetarianism is divided into several subtypes depending on which foods are restricted. Some of the most common are the following:

Semi-vegetarian: A semi-vegetarian weight loss diet rules out all red meat such as beef, pork, and lamb, but allows fish and poultry. Dairy products are also included.

Pesco-vegetarian: This diet prohibits all animal products, except fish and seafood. Some also allow eggs and dairy, although it-s more often a personal choice.

Lacto-vegetarian: Meat, poultry and eggs are prohibited; the only animal products allowed are milk and dairy.

Lacto-ovo vegetarian: This is the most common type of vegetarian weight loss diet. It only prohibits animal meats, but allows by-products such as animal oils, milk, eggs, and dairy.

Vegan: Described as -pure- vegetarianism, vegan diets prohibit all animal products. Vegans are not so much health buffs as they are animal rights advocates. As such, they also stay away from non-food products such as leather and fur.

Read labels

Just because you-re a vegetarian doesn-t mean you-re consuming less fat. The way you prepare your vegetables greatly affects their nutritional value. What good is a low-fat vegetable salad if you slather it with a creamy dressing? To get the most out of your vegetarian diet, you still need to read the labels and watch your fat and sugar intake.

Watch your iron

Plant-based iron is different from animal iron. The former is less easily absorbed by the body, so vegetarians can be prone to anemia. To increase iron absorption, combine iron-rich foods such as nuts, beans and legumes with vitamin C-rich ones like oranges, strawberries and tomatoes. The recommended dietary allowance (RDA) for iron is 12 to 15 mg daily.

The same goes for calcium: you can compensate for the lack of dairy-based calcium by eating fortified cereals, eggs, milk, and cheese.

Going ‘vego’ can be a great way to try out a new, healthy lifestyle. Regardless of weight loss its a great way to flush out your system and feed yourself with the best nutrients around.