Key Takeaways

Why are fruits and vegetables important for gut health?

• Fiber for Digestion: Soluble and insoluble fibers aid digestion, regulate blood sugar, and promote regular bowel movements.

• Prebiotics: Foods like garlic, onions, and bananas fuel beneficial gut bacteria for a balanced microbiome.

• Antioxidants: Fruits and vegetables reduce gut inflammation, protect cells, and support the intestinal lining.

• Diet Diversity: A wide variety of plant foods ensures a resilient gut microbiome.

• Practical Integration: Simple swaps, like adding veggies to meals or snacking on fruits, can transform gut health.

Fruits and vegetables are more than just a colorful addition to meals—they form the foundation of a robust gut and overall wellness. Rich in fiber, antioxidants, and prebiotics, these plant-based powerhouses nourish the gut microbiome, promote smooth digestion, and support the body’s natural defenses.

This post examines why fruits and vegetables are integral to gut health and how simple dietary adjustments can contribute to better digestion, energy, and immunity.

The Gut Microbiome: Your Inner Ecosystem

The gut is home to trillions of microorganisms collectively known as the gut microbiome. These tiny but significant inhabitants influence digestion, immune responses, and even mood. A diverse and balanced microbiome is essential for optimal health, and fruits and vegetables play a critical role in maintaining this equilibrium.

Packed with nutrients and natural compounds, fruits and vegetables provide the sustenance needed for beneficial gut bacteria to thrive. By promoting a balanced microbiome, they support key functions such as nutrient absorption, energy production, and immune regulation.

Gut Health Benefits From Eating Fruits and Vegetables

1. Fiber: The Digestive System's Backbone

Fiber is an indispensable part of gut health. Soluble fiber—found in oats, apples, and citrus fruits—absorbs water and forms a gel that slows digestion, helping regulate blood sugar and prolong satiety. Insoluble fiber—present in leafy greens, carrots, and whole grains—adds bulk to stool and promotes regular bowel movements. Together, these fibers keep the digestive system functioning smoothly.

In addition to aiding digestion, fiber serves as a crucial energy source for gut bacteria. As bacteria ferment fiber, they produce short-chain fatty acids, which fortify the gut lining and supports a healthy inflammatory response. This dynamic highlights the importance of a fiber-rich diet in maintaining both gut integrity and systemic health.

2. Prebiotics: Fueling Beneficial Bacteria

Prebiotics, a type of non-digestible fiber, act as food for probiotics, the beneficial bacteria that reside in your gut. Foods such as garlic, onions, bananas, and asparagus are rich sources of prebiotics, fostering a balanced and diverse microbiome.

A varied microbiome is more resilient to external stressors, including dietary changes, illness, and physical activity. By incorporating prebiotic-rich foods into your diet, you help ensure your gut bacteria remain robust and adaptable.

3. Antioxidants: Guarding Against Inflammation

Prebiotics, a type of non-digestible fiber, act as food for probiotics, the beneficial bacteria that reside in your gut. Foods such as garlic, onions, bananas, and asparagus are rich sources of prebiotics, fostering a balanced and diverse microbiome.

A varied microbiome is more resilient to external stressors, including dietary changes, illness, and physical activity. By incorporating prebiotic-rich foods into your diet, you help ensure your gut bacteria remain robust and adaptable.

4. Diversity: The Cornerstone of a Resilient Microbiome

Eating a wide variety of fruits and vegetables ensures that your gut microbiome receives the nutrients and natural compounds it needs to flourish. A diverse diet not only promotes gut health but also strengthens the body’s ability to respond to environmental challenges.

Practical Ways to Add Gut-Friendly Foods to Your Diet

Incorporating more fruits and vegetables into your meals doesn’t require a complete dietary overhaul. Small, consistent changes can have a significant impact.

• Start with Breakfast: Add sliced bananas, berries, or avocado to your morning meal. Oatmeal topped with fruit or a smoothie packed with greens offers a nutritious and satisfying start to the day.

• Snack on the Go: Keep pre-cut vegetables like carrots, cucumbers, and celery readily available. Pairing them with hummus or yogurt-based dips adds an extra dose of prebiotics.

• Upgrade Lunch and Dinner: Make salads a staple, loading them with leafy greens, colorful vegetables, and fruit like pomegranate seeds or diced mango. Roasted vegetables such as sweet potatoes, zucchini, and Brussels sprouts provide flavor and nutrients.

• Try Meatless Meals: Dedicate one or more meals each week to plant-based options. Explore dishes like stir-fries, grain bowls, and hearty vegetable soups to maximize your intake of diverse plant foods.

• Include Fermented Foods: While not strictly fruits or vegetables, fermented options like sauerkraut, kimchi, and pickles (without vinegar) complement plant-based diets and enhance gut health.

Why Fruits and Vegetables Matter for Active Lifestyles

For those with demanding fitness routines, gut health is crucial to maximizing performance and recovery. Fruits and vegetables contribute to this by:

• Promoting Recovery: Anti-inflammatory compounds in fruits and vegetables aid tissue repair and alleviate post-workout soreness.

• Providing Sustained Energy: The fiber and nutrients in plants help regulate blood sugar and optimize digestion, ensuring consistent energy levels.

• Help maintain a balanced immune system: Prebiotics nourish the gut bacteria responsible for bolstering immune defenses, reducing susceptibility to illness during training.

Supporting Your Gut with Quality Nutrition

At NF Sports, we recognize that clean, natural nutrition is the cornerstone of a healthy, active lifestyle. Our science-backed products are designed to complement diets rich in fruits and vegetables, offering hydration aids and recovery supplements that align with your wellness goals.

With our True Label Guarantee, you can trust that every ingredient is selected for its quality and effectiveness—free from artificial additives and focused on delivering real results.

Elevate Your Gut Health Today

Fruits and vegetables are indispensable for a thriving gut and vibrant health. By adding more plant-based foods to your diet, you can improve digestion, boost energy, and build resilience. Simple changes, such as including a serving of fruit at breakfast or experimenting with new vegetable recipes, can make a meaningful difference.

Pair these dietary adjustments with NF Sports Super Greens to take your gut health to the next level. Together, they create a foundation for improved performance, faster recovery, and lasting vitality.

FAQ

How do fruits and vegetables support gut health?

They provide essential fiber, prebiotics, and antioxidants that nourish the gut microbiome, aid digestion, and reduce inflammation.

What is soluble vs. insoluble fiber?

Soluble fiber (found in oats and fruits) slows digestion and stabilizes blood sugar, while insoluble fiber (in leafy greens and whole grains) promotes regular bowel movements.

What are some prebiotic-rich fruits and vegetables?

Prebiotic-rich options include garlic, onions, asparagus, bananas, and artichokes, which fuel beneficial gut bacteria.

Why is variety important in a plant-based diet?

Eating a diverse range of fruits and vegetables supports a resilient microbiome, providing different nutrients and promoting bacterial diversity.

How can I add more fruits and vegetables to my diet?

Start with small steps: add fruit to breakfast, snack on raw veggies, or include roasted vegetables with dinner.

Can fruits and vegetables improve immunity?

Yes, the prebiotics and antioxidants in fruits and vegetables strengthen the gut microbiome, which plays a key role in immune regulation.

FDA Disclaimer:

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

In recent years there has been an increase in interest in intermittent fast benefits. Some claim that intermittent fasting can produce some great results. While the science of intermittent fasting remains conflicted, there is evidence to support the belief in intermittent fasting's benefits. 

Intermittent fasting benefits, as some claim, can lead to significant weight loss and all-around improved physical fitness. The idea behind intermittent fasting is that you can effectively "train" your metabolism to be more efficient. Intermittent fasting benefits are apparently quite significant for many people. 

It remains to be seen if intermittent fasting benefits extend to other aspects of health and fitness. If intermittent fasting has a positive impact on metabolism, might it provide benefits for certain medical conditions? This is one important question that surrounds intermittent fasting benefits. 

What is intermittent fasting? Does intermittent fasting work? And what are the benefits of intermittent fasting? This guide will explore intermittent fasting benefits. 

What Is Intermittent Fasting?

Intermittent fasting is simply a program of eating that involves periods of fasting and periods in which you can eat. You are to alternate these periods in a measured program that involves times of eating healthy foods and times when you completely abstain from eating anything at all. 

For most intermittent fasting programs, the fast period lasts between 16 and 24 hours, twice a week. The idea is that periods of fasting have been a part of human life for centuries and our bodies naturally benefit from tapping into this ancient eating cycle. Since early humans frequently had to subsist with little to no food followed by times of abundance, we benefit from following this natural evolutionary pattern. 

Rather than traditional dieting, which depends on strict calorie counts over a sustained period of time, intermittent fasting taps into a biological mechanism that will ultimately reset our metabolic rate toward higher efficiency, better weight control, and improved health. 

How Does Intermittent Fasting Work?

The way intermittent fasting works depends on the type of protocol you choose. In any case, all intermittent fasting programs work by following a schedule of complete fasting followed by a period of replenishment. The two goals of intermittent fasting are to balance eating restrictions with a healthy diet. All intermittent fasting protocols involve an overall calorie deficit. 

The most common intermittent fasting protocols are: 

• 16/8 Method: You skip breakfasts altogether. Then, eating is restricted to an 8-hour period, usually between 1 and 9 pm. Then you fast for the remaining 16 hours. 

• Eat-Stop-Eat: This simply involves fasting for a 24-hour period twice a week. Most people go from dinner one night until dinner the following night. 

• The 5:2 Protocol: This is not precisely fasting, but you do restrict your food intake to no more than 600 calories for two non-consecutive days during the week. You are allowed to eat on the other 5 days. 

All of these intermittent fasting protocols are effective. You will lose weight unless you end up compensating for the fasting periods by overeating. The main thing to guard against is overcompensating for the fasting periods when you do eat. It can be tempting to overeat any time we are hungry. The easiest way to say this is don't pig out when you finally get to eat. It defeats the purpose of intermittent fasting.  

Intermittent Fasting Health Benefits

With all the recent interest in intermittent fasting, the medical community has sought to catch up with some research on the potential benefits of intermittent fasting. Some of the benefits of intermittent fasting include: 

Weight Loss

Intermittent fasting works well for losing weight simply by severely limiting your calorie intake. No matter the specific program of intermittent fasting you follow, all of them result in a calorie deficit, and this will lead you to lose weight. 

There is always a danger that you will bounce back from a period of fasting by overeating. But if you follow the strict protocol of an intermittent fasting program, this will not happen. All of the intermittent fasting programs are designed to replenish your body with nutrients and help you feel satisfied after eating. Studies have shown that sticking to the intermittent fasting programs can lead to an 8 percent decrease in body weight. 

Reduce Inflammation

Inflammation is often the result of oxidative stress, the stress on the body from the presence of free radicals. Oxidative stress can lead to a number of chronic diseases including cancer. Multiple studies have shown that intermittent fasting can increase the body’s resistance to oxidative stress and reduce inflammation. 

Decrease Hunger

Even though intermittent fasting tends to leave you feeling hungry until you are allowed to eat again, the overall effect of intermittent fasting is to reduce hunger. Fasting causes the body to slow down the production of hormones that make you feel hungry. Ghrelin is one such hormone. Its purpose is to stimulate hunger. Intermittent fasting can slow down and reduce the production of ghrelin, and this means decreased hunger over time. 

Enhance Cognitive Support

Intermittent fasting has the effect of increasing metabolic processes that improve cognitive function. The reduction in oxidative stress and increased resistance to free radicals tend to increase brain health. What is more, studies have found that intermittent fasting also enhances brain function. It is thought that intermittent fasting increases levels of brain proteins that enhance cognitive processes. 

Promote a Healthy Heart

Heart disease is the leading cause of death around the world. The many factors that lead to heart disease are largely attributable to diet and lifestyle issues. Intermittent fasting can decrease the risk of heart disease. 

Intermittent fasting has the overall benefit of reducing risk factors like blood sugar levels, blood pressure, blood triglycerides, LDL or bad cholesterol, and a number of inflammatory markers. All of this promotes a healthy heart. 

Improves Blood Sugar

The main goal for improved blood sugar levels is insulin resistance. When you reduce insulin resistance you also lower blood sugar levels, and this reduces your risk of developing type 2 diabetes. 

Studies on intermittent fasting have shown that it contributes to healthy insulin resistance and healthy blood sugar levels. These studies demonstrated that intermittent fasting can reduce blood sugar levels by as much as 6 percent in 12 weeks. 

How to Intermittent Fast

As noted above, there are several ways of doing intermittent fasting. Your choice of how you go about intermittent fasting is largely a matter of personal preference since each will provide similar results. Some ways of doing intermittent fasting include:

Daily Intermittent Fasting

This would be the 16/6 fasting described above. You eat for 8 hours during the day, then fast for the remaining 16 hours. 

Alternatively, you can fast for the entire day and then eat like a warrior at night. This is why this protocol is sometimes referred to as "warrior fasting." This is based on the idea that humans were once forced by necessity to go without food and our bodies will naturally adjust to this type of fasting protocol. 

Weekly Intermittent Fasting

This may be the easiest protocol to remember. You fast for an entire 24-hour period once or twice a week. It is best to monitor your health during these periods to make sure you are not suffering any complications during the fast. It can be a challenge to go an entire 24-hour period without eating.  

If you start to feel unsteady or light-headed with this kind of protocol it may not be right for you. We all respond differently to sustained periods without eating. You may also experience the phenomenon known as being "hangry,” the problem of becoming impatient and irritated from hunger. This happens largely because of the reduced levels of blood sugar. 

Alternate Day Fasting. 

This is exactly what it sounds like. You fast one day and eat the next. Some protocols allow you 500 calories during fasting days to help you make sure you do not give in. Beginners are advised to start with the 500-calorie option during fast days. 

This form of intermittent fasting is difficult. You will be going to bed hungry some nights of the week. Alternate-day fasting is not recommended for beginners. 

Intermittent Fasting Risks

Intermittent fasting is widely considered to be safe. If you follow the intermittent fasting protocols the way they are prescribed, there are few risks other than feeling hungry and falling into a tendency to overeat in order to compensate. 

Since intermittent fasting does deprive the body of necessary nutrients, there can be risks for people with pre-existing conditions. 

If you have any of the following conditions, you should consult your doctor before taking on an intermittent fasting protocol.

• Diabetes
• Problems regulating blood sugar
• Low blood pressure
• Any medications you may be on
• You are underweight
• Have a history of eating disorders
• A woman trying to conceive
• A woman with amenorrhea
• Are pregnant and/or breastfeeding

These things are fairly obvious, but you should be aware that any of these conditions can become problematic while fasting. 

Natural Burn

NF Sport’s Natural Burn is designed to promote healthy weight loss and support overall wellness. Made with natural ingredients such as green tea extract, caffeine, and garcinia cambogia, Natural Burn works by boosting metabolism, suppressing appetite, and increasing energy levels.

A great addition to a healthy lifestyle and can help you achieve your weight loss and wellness goals.

Intermittent Fasting FAQS

What Is Intermittent Fasting?

Intermittent fasting is simply a program of eating that involves periods of fasting and periods in which you can eat. You are to alternate these periods in a measured program that involves times of eating healthy foods and times when you completely abstain from eating anything at all. 

How Does Intermittent Fasting Work? 

The way intermittent fasting works depends on the type of protocol you choose. In any case, all intermittent fasting programs work by following a schedule of complete fasting followed by a period of replenishment. The two goals of intermittent fasting are to balance eating restrictions with a healthy diet. All intermittent fasting protocols involve an overall calorie deficit. 

What are the benefits of intermittent fasting? 

Intermittent fasting can help you lose weight. It is good for heart health. It can increase brain function. Intermittent fasting also helps reduce inflammation and reduces blood sugar levels. 

Are there risks for intermittent fasting? 

Intermittent fasting is widely considered to be safe. If you follow the intermittent fasting protocols the way they are prescribed, there are few risks other than feeling hungry and falling into a tendency to overeat in order to compensate. Since intermittent fasting does deprive the body of necessary nutrients, there can be risks for people with pre-existing conditions. 

Wrapping things up

Fad diets come and go quickly. Nearly all of them are revealed to be either ineffective or even dangerous. This is why it is so important to get some real facts about fitness and weight loss programs. As appealing as some diets and exercise programs may be, most of them are not worth the effort. Intermittent fasting is different because it is based on science and it has scientific research to back it up. 

The idea behind intermittent fasting is that the human body evolved to sustain itself through periods of privation followed by periods of plenty. Early humans simply did not have access to food whenever they wanted it, and this means their bodies adapted to times when they had little to eat. The modern human body retains this evolutionary adaptation. 

By tapping into this evolutionary adaptation, we are able to effectively reset our metabolism into a healthier rhythm. Simply by allowing the body to go without food for a measured period of time, then replenishing the body with the right nutrients, we are able to get our bodies back on a more balanced program. 

The results of intermittent fasting speak for themselves. People are able to lose weight while intermittent fasting, and they are able to keep the weight off. Common health ailments like heart disease and type 2 diabetes can be prevented by adhering to a program of intermittent fasting. You can even improve brain function with intermittent fasting. 

While it may not be for everyone, intermittent fasting works and it keeps you healthy. Simply by tapping into ancient evolutionary mechanisms, we find a more balanced and healthy way to live that improves our health in multiple ways. 

With the popularity of diets that provide some version of intermittent fasting, we have seen the appearance of a wide range of variations on this idea. Each version of these diets relies on one food or another to provide calories while still making it possible to create a significant calorie deficit. Rather than fasting, an alternative to these kinds of diets is the raw food diet.  

The raw food diet is predicated on the simple idea that raw food can provide all the basic nutrition your body needs while eliminating food additives and other things that cause weight gain and potential health problems. 

Proponents of the raw food diet maintain that our bodies are predisposed to living primarily off raw food, that cooking and other forms of processing of foods came later and are the source of some health issues. 

The science of the raw food diet is mixed, but there does appear to be evidence that it can be a healthy way of eating. 

What is the raw food diet? What are the benefits of the raw food diet? And how do you adhere to the raw food diet? This guide will give you the basic information on the raw food diet. 

What is the Raw Food Diet?

The raw food diet is sometimes called raw foodism or raw veganism. It means exactly what it sounds like. The raw food diet consists of a diet comprised mostly or entirely of raw, unprocessed foods. 

Food is considered raw if has never been heated beyond 118 degrees F. Raw food also means unrefined, non-pasteurized, and free of pesticides or other chemical additives. To attain the goals of the raw food diet, adherents offer different food preparation methods such as juicing, blending, dehydrating, soaking, and sprouting. 

The raw food diet is similar to the vegan diet in that it relies mostly on plant-based foods. However, it does allow for some dairy products and even eggs, which can present problems that we will address below. 

The raw food diet usually consists almost entirely of raw fresh fruits, vegetables, nuts, and seeds. Many people take nutrition supplements while they are on the raw food diet to ensure that they are meeting all their nutritional needs. 

People believe there are many benefits to the raw food diet. Beyond weight loss, adherents claim the raw food diet help improve vitality and energy levels, can help reduce the risk of chronic diseases, and has the added benefit of having a reduced environmental impact. 

Benefits of the Raw Food Diet

People who have tried the raw food diet attest to its many benefits. Some take on the raw food diet to lose weight while others are primarily interested in minimizing their environmental impact. Some of the benefits of the raw food diet include:

Weight loss

The raw food diet will help you lose weight. Scientific studies have confirmed that raw food diets can help with significant weight loss, and people who adhere primarily to raw food diets and vegan diets tend to have much lower amounts of body fat. 

A study that tracked people over a period of more than three years discovered that raw food diets can reduce weight by as much as 2-26 pounds. Researchers found that participants who relied entirely on raw food (as opposed to allowing some cooked foods) lost the most weight and significantly lower body mass indexes (BMIs). 

Further studies showed that people who adhere to a raw food diet have BMIs that are as much as nine percent lower than people who live off a typical American diet. Multiple studies have all confirmed that raw food diets help people lose weight and keep the weight off.

Improved heart health

Because the raw food diet relies on fresh raw fruits and vegetables, it has now been consistently linked with lower blood pressure and a reduced risk of heart disease and stroke. 

The raw food diet also depends on eating large amounts of nuts, seeds, sprouted who grains, and legumes. All of these foods are known to contribute to a healthy heart. Studies have shown that including these varieties of foods in your diet can lower both cholesterol levels and reduce your risk of heart disease. Some of these studies have documented the ways a raw food diet can reduce your risk of developing high blood pressure by 75 percent and your risk of dying from a heart attack by as much as 42 percent. 

Still, further, research that is considered to be of the highest quality and importance has demonstrated that raw food diets can drastically reduce your levels of LDL or the so-called bad cholesterol. 

Can reduce the risk of diabetes

A raw food diet can reduce your risk of developing diabetes. This is again largely due to the reliance on fresh fruits and vegetables. These are both linked to a lower risk of developing type 2 diabetes. The fact that the foods that make up the bulk of the raw food diet are extremely high in fiber also contributes to this benefit. 

One study found that people who adhere to raw food diets and vegan diets have a 12 percent lower risk of developing type 2 diabetes. The nuts, seeds, sprouted grains, and legumes that fill out the raw food diet also contribute to the reduced risk of diabetes and help reduce overall blood sugar levels. 

Improve digestion

The high fiber content that naturally attends the raw food diet is a great way of improving digestion. Raw foods contain high quantities of both soluble and insoluble fibers. The presence of these kinds of fiber in your diet on a regular basis can greatly improve the functioning of your intestines. The presence of these fibers also helps feed the natural intestinal flora that makes for healthy digestion. The combined effects of this level of high fiber in your diet can reduce the presence of short-chain fats in your intestines that cause inflammation, and it can reduce the symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease. 

What should you eat on the Raw Food Diet?

The main thing to keep in mind with the raw food diet is that at least 75 percent of what you eat should be raw unprocessed foods. Most raw food diets rely primarily on fresh fruits and vegetables, nuts, seeds, grains, and legumes. You can do things like soak and sprout some of these seeds and legumes. Foods to eat on a raw food diet: 

• All fresh fruits
• All raw vegetables
• Raw nuts and seeds
• Raw grains and legumes, sprouted or soaked
• Dried fruits and meats
• Nut milks
• Raw nut butters
• Cold-pressed olive and coconut oils
• Fermented foods like kimchi and sauerkraut
• Seaweed
• Sprouts
• Raw eggs or dairy, if desired
• Raw meat or fish, if desired

Keep in mind that consuming raw meat or fish can be dangerous. This is not recommended by healthcare professionals. 

Foods to be avoided on a raw food diet:

• Cooked fruits, vegetables, meats, and grains
• Baked items
• Roasted nuts and seeds
• Refined oils
• Table salt
• Refined sugars and flour
• Pasteurized juices and dairy
• Coffee and tea
• Alcohol
• Pasta
• Pastries
• Chips
• Other processed foods and snacks

Is the Raw Food Diet Healthy?

Proponents of the raw food diet emphatically believe that it is the healthiest way of eating, and it is ideal for your health. Dietary experts and medical professionals, on the other hand, caution that our health is best served by a diet that consists of both raw and cooked foods. 

One of the main reasons people believe the raw food diet is the healthiest way of eating is that cooking foods destroy natural enzymes in food that are vital to our health. By eating food raw, we get all the nutrition and the natural enzymes these foods contain, and this provides the best boost to our health. 

It is a fact that heat does denature foods and changes the chemical composition of these foods. This includes reducing the nutritional content of these foods. While cooking makes things easier to digest, it remains true that cooked foods have been fundamentally altered from their natural state. 

The consensus of the medical community is that the raw food diet can be healthy for a limited period of time. But to remain physically fit, the human body requires more than raw foods. It is also unsafe to consume raw meat under any circumstances. 

Does the Raw Diet help you lose weight?

The raw food diet can help you lose weight. Multiple studies have shown that living on the raw food diet, even for a limited amount of time, can result in significant weight loss. You can expect to see clear results from the raw food diet in as little as 14 weeks. 

Not only will you lose weight on the raw food diet, but the same mechanisms that lead to weight loss also help improve things like insulin resistance and may help alleviate things like diabetes. Many people have also claimed that the raw food diet can increase your metabolism as your body is cleansed of the toxicity of processed foods. This can help you maintain the weight loss over the long term. 

Raw Food diet risks and side effects

The main risk of the raw food diet is not getting proper nutrition. To live in a healthy way on the raw food diet requires some planning to make sure you are getting all the nutrients your body needs. Some people have experienced certain nutritional deficiencies while on a raw foods diet. These kinds of deficiencies can be ameliorated with the help of dietary supplements. 

Some women have experienced interruptions in their menstrual cycles while on the raw foods diet. This is usually caused by improper nutrition. 

Intermittent Fasting vs. the Raw Food Diet

Intermittent fasting and the raw food diet are two entirely different things. While it is true that some versions of intermittent fasting allow for some raw foods during the fasting period, intermittent fasting is built on the premise that planned calorie deficits can help you lose significant weight. The primary purpose of intermittent fasting is short-term weight loss. 

The raw foods diet, on the other hand, is not premised on short-term weight loss. The premise of the raw foods diet is that it is a healthy alternative to conventional diets. Weight loss is an added benefit of the raw food diet. 

Raw Food Diet FAQs

What is the Raw Food Diet? 

The raw food diet is sometimes called raw foodism or raw veganism. It means exactly what it sounds like. The raw food diet consists of a diet comprised mostly or entirely of raw, unprocessed foods. 

Does the raw diet help you lose weight? 

The raw food diet can help you lose weight. Multiple studies have shown that living on the raw food diet, even for a limited amount of time, can result in significant weight loss. You can expect to see clear results from the raw food diet in as little as 14 weeks. 

What are some of the other benefits of the raw food diet? 

The raw food diet can help you cut cholesterol, reduce blood sugar, lower blood pressure, and reduce your risk of heart disease. 

Wrapping things up

Fad diets come and go. Some of these diets disappear because researchers find that they are actually dangerous. Others simply turn out to be more trend than reality. The raw food diet appears to have some real scientific basis. A diet that consists mostly of raw unprocessed foods is quite healthy and can help you lose weight. 

People who advocate for the raw food diet point out the fact that raw foods contain all the nutrients and the natural enzymes that help keep us healthy and fit. Cooking and processing foods tend to either remove or destroy many of the nutrients and natural enzymes contained in these foods. 

What we know is that the raw food diet can help you lose weight and keep it off. It can help you reduce blood sugar levels which reduces your risk of type 2 diabetes. And the raw food diet can help improve the health of your heart by cutting down on things like bad cholesterol. Overall, the raw food diet appears to be a healthy and safe way of eating.

As far back as the 1960s, researchers began to notice that the people in countries like Greece and Italy demonstrated remarkably good health. This led researchers to examine the diet of people who lived along the Mediterranean coast. They discovered that the diet of these people was directly connected to their good health and began to formulate what now’s called the Mediterranean diet. 

The Mediterranean diet is linked to better heart health and better health in general. What researchers have come to understand is that a diet similar to that of the people of the Mediterranean coast is a great way to be healthy and fit. 

Since these discoveries, the Mediterranean diet has garnered many followers. In addition to the scientific evidence, the anecdotal evidence of millions of people who have adopted the Mediterranean diet reveals that it is a healthy way to live. Combined with exercise and a healthy lifestyle, the Mediterranean diet has been proven to be effective. 

So what exactly is the Mediterranean diet? What are the benefits of the Mediterranean diet? And what do we need to eat to adhere to the Mediterranean diet? This guide will give you the information you need to try the Mediterranean diet.

What is the Mediterranean diet?

The Mediterranean diet is a diet that was inspired by the common eating habits of the people of Spain, Greece, and Italy. It was discovered in the 1960s. The Mediterranean diet consists of high amounts of olive oil, legumes, unrefined cereals, fruits and vegetables, and fish. 

The Mediterranean diet has been linked to a general reduction in what doctors refer to as all-cause mortality or death from any cause. Specifically, the Mediterranean diet has been shown to help reduce heart disease and improved cardiovascular health. 

Benefits of the Mediterranean diet

The discovery of the Mediterranean diet initially centered on its relation to heart health. As researchers focused their attention on the Mediterranean diet, they discovered that it provides numerous health benefits. The health benefits of the Mediterranean diet include:  

Can reduce your risk of heart disease

A meta-analysis has shown that the Mediterranean diet is good for your heart. People who eat a diet that conforms to the Mediterranean diet saw a 30 percent decrease in heart disease and cardiovascular problems. 

Can reduce your risk of stroke

Since it was already known that the Mediterranean diet was good for cardiovascular health, it made sense to look into the benefits for potential strokes. Researchers found that the Mediterranean diet can significantly reduce your risk of stroke. This is particularly true of women. 

A study in the United Kingdom that examined groups who followed a conventional diet compared with another group who adhered to the Mediterranean diet found that women especially benefited from this diet. A strict adherence to the Mediterranean diet reduced the risk of strokes in women by as much as 20 percent. 

Can prevent cognitive decline and Alzheimer’s disease

The health of the brain depends on a rich blood supply. The brain, as it turns out, needs to be fed quite literally. To supply the brain with nutrients and oxygen it needs to remain healthy, we need to eat the correct foods, and the Mediterranean diet appears to consist of a good supply of those foods. 

Recent studies show that the Mediterranean diet can reduce the mental and cognitive decline that comes with aging. This benefit even extends to reducing the risk of Alzheimer’s disease. A 2016 study demonstrated that adherence to the Mediterranean diet substantially reduced symptoms of cognitive decline in older adults. This same study showed that the Mediterranean diet can also slow the onset of Alzheimer’s disease.

Helps with weight loss

The Mediterranean diet can help you lose weight safely and sustainably. Keep in mind that the Mediterranean diet is something that produces results over the long-term. It is not a way to lose weight quickly. 

The data from multiple studies show that a lifestyle that centers on the Mediterranean diet can lead to substantial weight loss. And the Mediterranean diet is better for weight loss than other comparable diets. What is more, people who lose weight while adhering to the Mediterranean diet tend to keep the weight off more easily than people who do other types of diets. 

The results show that the Mediterranean diet works well to help you lose weight. Since the Mediterranean diet is based on a lifestyle, adopting this way of living tends to help people stay fit and healthy well after they shed weight. 

Can help manage type 2 diabetes

The Mediterranean diet has shown promise for managing and even preventing type 2 diabetes. One study tracked people with type 2 diabetes who took to the Mediterranean diet over four years. The results of this study showed that people who adhered to the Mediterranean diet demonstrated fewer symptoms of type 2 diabetes. Other people in the study showed a 52 percent decrease in signs of the risk of type 2 diabetes. 

Further studies have shown that adherence to the Mediterranean diet can control blood sugar levels in people with type 2 diabetes. It also seems to lead to a low-glycemic index and high protein levels which are conducive to controlling type 2 diabetes. 

Can benefit people suffering from rheumatoid arthritis

Rheumatoid arthritis is an autoimmune disease. This means it is a condition in which the body mistakenly attacks the joints. This causes painful swelling around the joints and can be debilitating. Doctors have long recommended taking omega-3 fatty acids to treat the cause and symptoms of rheumatoid arthritis. 

Researchers now suggest that a diet rich in the types of foods that contain omega-3 fatty acids is even more helpful in fighting the painful symptoms of rheumatoid arthritis. The Mediterranean diet is characterized by foods like fish and olive oil that contain high quantities of omega-3 fatty acids. Again, a lifestyle that includes the Mediterranean diet shows promise for improving health. 

May protect against cancer

The Mediterranean diet may help prevent certain types of cancer. A series of studies published by the journal Nutrients found that the Mediterranean diet may help prevent breast and colorectal cancer. 

One sustained study discovered that the Mediterranean diet may provide a 62 percent reduced risk of developing breast cancer. The benefits of the Mediterranean diet can be enhanced simply by supplementing with olive oil. 

It May help fight depression

Early observations that led to the development of the Mediterranean diet already saw a correlation between this diet and the low incidence of depression. Now, researchers have found that the lack of processed meats, low sugar, and anti-inflammatory nature of the Mediterranean diet significantly reduces your risk of depression. 

The overall health benefits and the ability to help people lose weight contribute to the boost to mental health that can come with the Mediterranean diet. 

What should you eat on the Mediterranean diet?

Perhaps the only difficulty with the Mediterranean diet is determining what exactly you should eat. The nature of the true Mediterranean diet is quite varied. But some key components are easy to pin down. Things to eat on the Mediterranean diet involve some simple staples.  

Include fish or seafood in your meals at least twice a week. Other things include:

• Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
• Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
• Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
• Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
• Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
• Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
• Poultry: Chicken, duck, turkey, etc.
• Eggs: Chicken, quail, and duck eggs.
• Dairy: Cheese, yogurt, Greek yogurt, etc.
• Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
• Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.

Make sure to rely primarily on whole foods. Also, consider that the Mediterranean diet is meant to be shared. It is a great reason to share food with family and friends. 

Does the Mediterranean diet help you lose weight?

Again, the Mediterranean diet is based on a healthy eating pattern that was already in place in certain parts of the world. The traditional diets of Spain, France, Italy, and Greece tend not to lead to forms of weight gain and obesity. 

A scientific review of five separate studies found that reliance on the Mediterranean diet can help you shed more than 20 pounds over the year. Perhaps more significant is that losing weight with the Mediterranean diet is just the beginning of the benefits. The Mediterranean diet tends to help people keep the weight off once they lose it. 

What is more, the nature of the Mediterranean diet naturally reduces sugar intake and the consumption of processed foods. By its very nature, the Mediterranean diet helps people lose weight and live a lifestyle that keeps the weight off. 

Mediterranean diet risks 

There are very few risks to eating a Mediterranean diet since it encompasses eating healthy foods in moderation. One of the few risks that some face is that they forget that exercise and the social aspects are part of what keeps the people of the Mediterranean so healthy. 

Many proponents of the Mediterranean diet suggest that the diet itself be accompanied by a lifestyle akin to the people of the Mediterranean area. Shared meals and a sense of family and community are built right into the lifestyle that accompanies the Mediterranean diet. This is all good for your mental health as well as your physical health. 

Mediterranean diet FAQs

What is the Mediterranean diet? 

The Mediterranean diet is a diet that was inspired by the common eating habits of the people of Spain, Greece, and Italy. It was discovered in the 1960s. The Mediterranean diet consists of high amounts of olive oil, legumes, unrefined cereals, fruits and vegetables, and fish. 

What are the benefits of the Mediterranean diet? 

The Mediterranean diet can help you lose weight and keep it off. It helps fight heart disease, strokes, cardiovascular disease, and even some types of cancer. The Mediterranean has been shown to help control type 2 diabetes. It also shows promise for controlling and preventing cognitive decline. 

What should I eat on the Mediterranean diet?

Make sure you include fish or seafood at least twice a week. The Mediterranean diet is heavy on olive oil. Eat whole grains and other whole foods. And make sure you include plenty of fresh fruits and vegetables. 

Are there any risks to the Mediterranean diet?

There are no known risks to the Mediterranean diet. It is healthy. When combined with exercise and other features of a healthy lifestyle, the Mediterranean diet is conducive to all-around good health. 

Conclusion

The Mediterranean diet was discovered when researchers began to notice that the people who lived in countries like Spain, France, Italy, and Greece appeared to have low incidences of heart disease and other illnesses. When carefully studied, what they found was that the diet of people who lived near the Mediterranean region tended to be healthier. 

A diet based on fish, olive oil, and whole foods tends to lead to a healthier life than other ways of eating. We now know that the Mediterranean diet can be adopted almost anywhere to help people lose weight, reduce their risk of heart disease, and live healthier lives. 

Perhaps one of the greatest things about the Mediterranean diet is that it is more than a diet. The Mediterranean diet can become something of a lifestyle. Basing your eating habits on the Mediterranean diet combined with exercise and other healthy lifestyle patterns is just a healthier way to live. 

The Mediterranean diet is good for your heart, your mind, and your general well-being. It is fairly easy to adopt the Mediterranean diet. With a little planning, you can build a lifestyle around the Mediterranean diet. 

Key Takeaways

Understanding the OMAD Diet:

• Definition: OMAD (One Meal A Day) diet is an extreme form of intermittent fasting focusing on consuming just one meal per day to create a caloric deficit for weight loss.
• Benefits: Promotes significant weight loss, improves blood health by reducing sugar levels and LDL cholesterol, and may reduce inflammation and support nervous system health.
• Meal Planning: Essential to ensure the single daily meal is nutrient-rich, including a balance of fruits, vegetables, grains, proteins, and healthy fats, targeting a caloric intake that supports individual health and wellness goals.
• Considerations: While OMAD can be effective for weight loss, it requires careful nutritional planning and may not be suitable for everyone. Common challenges include hunger, fatigue, and adjusting to a significant reduction in eating frequency.

Any diet is by definition a restricted program of caloric intake. Whether you are working toward a rigorous control of calories or a program that regulates carbs, a diet restricts what you eat. It is not much of a stretch to consider diets that regulate how many meals you can eat in a day. 

Most people have probably heard of intermittent fasting. This is a diet program that regulates when you can eat and how much you can eat at any given time. There are extreme forms of intermittent fasting, but there are more doable programs like eating one meal a day or OMAD. 

OMAD is exactly what it sounds like: you are restricted to one meal a day. This means living on the OMAD diet necessarily entails paying careful attention to what goes into this one meal. In this way, it is like other forms of intermittent fasting. The key to the diet is careful planning to ensure that your one meal contains the nutrients you need. This guide will give you all the information you need. 

What is The OMAD Diet?

There are many ways to do what is called intermittent fasting. Most intermittent fasting programs involve periods throughout the day when you do not eat, followed by times when you can eat. One of the most common programs of intermittent fasting is the 16/8 method in which you do not eat for 16 hours of the day and allow an 8-hour window in which you can eat. 

One meal a day, or OMAD limits you to one important meal a day. The OMAD diet is designed to create a calorie deficit. This leads to losing weight. For OMAD, you do not eat for most of the day and pack in your nutrients and calories in one large meal.

Some people choose to eat dinner only, while other people take their meal at breakfast time. There are versions of OMAD that allow for small snacks throughout the day. However, most programs for OMAD insist that you not consume any calories during the fasting window. 

One key consideration for OMAD is making sure you get the basic calories you need. If you do not get a minimum of about 1200 calories a day (for most adults), there can be health consequences. For example, your immune system can be compromised by not getting the minimum number of calories.

Hydration is also key for successfully going through an OMAD diet. OMAD allows water, coffee, or tea throughout the day. It is suggested that you eat your one meal at the same time every day. This helps your metabolism adjust to the caloric deficit and maintain normal functions. Also, many people recommend eating your one meal right after you exercise. Your daily meal will help you recover from the physical exertion. 

Below are some examples of OMAD diet plans. 

If you choose to take your meal at breakfast it would follow this plan: 

• 680 Calories: 1 cup of oatmeal (307 calories) made with 1 cup 2% milk (120 calories) topped with 1 cup fresh, sliced strawberries (53 calories), ¼ cup walnuts (200 calories)
• 685 Calories: 3-egg omelet (240 calories) with ¼ cup shredded cheddar cheese (220 calories), 1 cup spinach (7 calories), topped with one avocado (218 calories)
• 467 Calories: 1 cup of green beans (50 calories) topped with 1 ounce of shaved almonds (172 calories) and a large baked sweet potato with butter (245 calories)

Total Calories: 1,832. You may need more or fewer calories depending on your age, weight, gender, and activity level.

Taking your meal at dinner would look like the following:

• 880 Calories: 300 grams of boneless, skinless chicken breast (429 calories) with 1 cup of quinoa (150 calories) and 2 cups of broccoli (61 calories) sauteed with 2 tbsp of olive oil (240 calories)
• 350 Calories: Kale salad with butternut squash, edamame, and fuji apple slices (350 calories)
• 309 Calories: 1 cup of lentil soup (169 calories) with 1 cup of roasted Brussel sprouts with parmesan (140 calories)
• 275 Calories: 1 medium banana (105 calories) with 1/4 cups almonds (170 calories)

Total Calories: 1,814. You may need more or fewer calories depending on your age, weight, gender, and activity level.

As you can see, both options bring you to just under 2000 calories a day. Keep in mind that it is tempting to eat whatever you want while on an OMAD diet, but it is important to make sure you eat the right foods to provide you with all the vitamins, nutrients, and minerals you need to keep yourself healthy. 

Benefits of OMAD

Weight Loss 

The primary benefit of OMAD is weight loss. Most people turn to an OMAD diet for this reason. The key to any weight loss program is to achieve a calorie deficit. This is just basic math. If you take in fewer calories than you expend, you will burn calories faster than you will accumulate calories.

People on an OMAD diet will necessarily take in fewer calories than they burn in a day. Intermittent fasting naturally leads to significant weight loss. Even the 16/8 plan will lead to weight loss. But the OMAD plan is more effective than other plans. Research has shown that fasting for as much as 18 hours out of the day results in the most weight-loss as compared to other forms of intermittent fasting. 

Blood Health

OMAD has been shown to reduce blood sugar levels and cut down on excess levels of LDL, or the so-called bad cholesterol. 

Reduces Inflammation

OMAD and other forms of intermittent fasting can help reduce inflammation which is the underlying cause of numerous health problems. OMAD reduces levels of what is called a C-reactive protein which is linked to chronic inflammation. 

The Health of Your Nervous System

OMAD can slow the progress of neurodegeneration. 

What should you eat on the OMAD diet?

Since you are only having one meal a day you are free to take liberties with what you eat. You should avoid certain types of foods, and we will address these below. The main thing to think about is making sure you eat a good variety of foods that ensure you are getting the proper nutrients in your single meal of the day.

These are the foods you should consider for an OMAD diet: 

• Fruits, such as berries, citrus fruits, and bananas
• Vegetables, such as kale, broccoli, cauliflower, asparagus, and peppers
• Starchy vegetables and grains, such as sweet potatoes, butternut squash, oats, quinoa, and barley
• Healthful fats, such as avocados, olive oil, and unsweetened coconut
• Legumes, such as peas, chickpeas, lentils, and black beans
• Seeds, nuts, and nut butter, such as cashews, macadamia nuts, almonds, and pumpkin seeds
• Dairy and plant-based alternative products, unsweetened yogurt, coconut milk, and cashew milk
• Protein sources, such as chicken, fish, tofu, and eggs

Some foods should be severely limited, if not outright avoided. These include:

• Fast food
• Sugary baked goods
• White bread
• Sugary cereals
• Soda
• Chips

These foods offer no real nutrition and are loaded with calories and fats. You should avoid these things anyway, even if you are not on an OMAD diet. During the fasting window, you can enjoy any non-caloric drinks you like. Even coffee and tea are allowed. 

Does The OMAD Diet Help You Lose Weight?

The simple answer to this question is yes. The OMAD diet can help you lose weight. In many cases, people lose weight quickly with substantial weight loss within a short time. The simple fact of the OMAD diet is that it greatly reduces your caloric intake. This leads to a caloric deficit which naturally leads to weight loss. Part of the appeal of OMAD is that it does not require you to count calories or carbs or anything else.

You do need to pay attention to nutrition and make sure you do not eat counterproductive foods. Beyond this, OMAD is simple and it is effective for helping you lose weight. 

OMAD Diet Risks and Side Effects

As long as you are healthy to begin with, there are few risks to the OMAD diet. The difficulties most people encounter have mostly to do with adjusting to eating once a day. Some of the symptoms people have reported from an OMAD diet include feeling extremely hungry, fatigue and lack of energy, difficulty concentrating, or feeling shaky, weak, and irritable which is due primarily to decreases in blood sugar levels

If you have any underlying health problems such as diabetes, cholesterol issues, high blood pressure, or any other health problem related to dietary issues, consult a healthcare professional before taking on an OMAD diet.

The OMAD diet can be extremely dangerous for children or young adults, people with diabetes or hypoglycemia, obesity, or metabolic rate issues. There is also an increased risk of binge eating while on an OMAD diet. Since this type of diet will leave you feeling hungry for much of the day, there is a chance you will fall into dangerous binge eating if you are not careful.

Conclusion

The secret to losing weight is often really simple. If you take in fewer calories than you use, you will have a calorie deficit and most often lose weight. Getting to this calorie deficit has always been the hard part.

Counting calories, counting carbs, watching your fat intake—all of these things are geared toward some form of calorie deficit. With the introduction of intermittent fasting, a shortcut is found to get to this place where you can lose weight.

One of the recent forms of intermittent fasting is eating one meal a day, or an OMAD diet. The most common form of intermittent fasting is to fast for 16 hours and have an 8-hour window in which you are allowed to eat. With OMAD, you eat once a day. 

In many ways, OMAD diets are really simple. You eat one meal a day and fast for the rest of the day. It is up to you when you eat and largely what you eat. The main thing to think about with an OMAD diet is making sure you get all the necessary vitamins and minerals in that one meal.

The bottom line of OMAD diets is that they do help you lose weight. Pay attention to your nutrients, listen to your body, and the OMAD diet might be the one that helps you lose weight and keep it off. 

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

OMAD FAQs

What is the OMAD diet? 

One meal a day, or OMAD, limits you to one important meal a day. The OMAD diet is designed to create a calorie deficit. This leads to losing weight. For OMAD, you do not eat for most of the day and pack in your nutrients and calories in one crucial meal.

What are the benefits of the OMAD diet? 

Most people take on an OMAD diet to lose weight. The OMAD diet can also help reduce blood sugar levels, LDL or bad cholesterol levels, and help reduce inflammation. 

Does the OMAD diet help you lose weight? 

Yes. The simple fact of the OMAD diet is that it greatly reduces your caloric intake. This leads to a caloric deficit which naturally leads to weight loss. Part of the appeal of OMAD is that it does not require you to count calories or carbs or anything else. 

What should I eat on an OMAD diet?

You can eat almost anything you like on an OMAD diet, but you need to make sure you eat foods that contain all the nutrients you need to stay healthy and avoid foods that offer little or no nutritional value. 

Are there any risks to the OMAD diet? 

The most common complaints of the OMAD diet are feeling extremely hungry, irritable, fatigued, shaky, and weak.

It is easy to get lost in the discussion about carbohydrates. On the one hand, we hear about cutting carbohydrates. People want to eliminate them to lose weight. On the other hand, some athletes appear to be increasing the number of carbohydrates they consume. 

The truth about carbohydrates may be just as dizzying. Carbohydrates are one of several macronutrients we require to stay healthy. Yet, eating too many carbohydrates can present us with problems. 

Perhaps it is the types of carbohydrates that make the difference. We are all well-aware of the fact that much of the food we eat in the modern world is not all that healthy. And some carbohydrates do not provide us with the nutrition we need. Or, what amounts to the same things, some sources of carbohydrates bring so much that is unhealthy that these other ingredients offset the benefits of the carbohydrates.

This guide will give you the facts about carbohydrates. What are carbohydrates? What types of carbohydrates are best? And what do we get from carbohydrates? 

What are Carbohydrates?

Carbohydrates are complex molecules that contain carbon, hydrogen, and oxygen. They include sugars, starches, and fibers found in things like fruits, vegetables, and dairy products. Although carbohydrates have gotten a bad rap in recent years, they are one of the primary macronutrients we require for proper health, and we need to consume carbohydrates in our diet. 

Carbohydrates provide the main sources of energy for the proper functioning of the body. The body converts carbohydrates into chemicals like glycogen which fuel all other functions in the body. 

As a macronutrient, our bodies do not synthesize carbohydrates. We need to get them from dietary sources. Along with proteins and fats, carbohydrates, however much we may malign them, are critical to good health. 

Types of Carbohydrates

There are three main categories of carbohydrates. These include:

Sugars

Sugars are the sweet short-chain carbohydrates commonly found in foods. These include glucose, fructose, sucrose, etc. 

Starches

These are long-chained carbohydrates that are broken down in the body into their component sugars.

Fiber

The human metabolism cannot break down fibers. Some parts of certain types of fibers can be broken down, but the bulk of fiber serves to provide food for intestinal bacteria. Proper intestinal health depends on regular fiber intake.  

Most carbohydrates are eventually converted into glucose as a fuel source for the body. Some carbohydrates are stored for later use.  

Simple and Complex Carbs

The key to healthy carbohydrates is to make sure you are eating the right type of carbohydrates. Carbs exist in two forms. Simple carbohydrates and complex carbohydrates. Sometimes these are referred to as whole and refined carbohydrates. 

Simple and complex carbohydrates are processed by the body in different ways, and the health benefits are not the same for each type. Simple, or whole, carbohydrates are found naturally in food sources. Most of these types of carbohydrates contain some amount of fiber. Complex carbohydrates are found in processed foods, have little fiber, and little to no nutritional benefit.

Simple or whole carbohydrates include:

• Vegetables
• Quinoa
• Barley
• Legumes
• Potatoes
• Whole grains

Complex or refined carbohydrates include:

• Drinks sweetened with refined sugar
• White bread
• Pastries and sweets
• Anything made with white flour

Complex carbohydrates are associated with numerous health problems. Things like obesity and type 2 diabetes are linked to the consumption of complex carbohydrates. 

One clear problem with complex carbohydrates is that they tend to cause spikes in blood sugar levels which leads to a crash in blood sugar. This inevitably causes food cravings. Any benefit in terms of short-term satisfaction you may derive from complex carbohydrates is offset by the food cravings that ultimately lead to weight gain. 

This seesaw effect that comes with complex carbohydrates is why they are often called empty calories. These calories provide no lasting benefit and lead to an increase in calories that are simply stored in the form of fat. 

All this said carbohydrates are not all bad. Health sources of simple carbohydrates are great for your health. You simply need to be mindful of the kinds of carbohydrates you consume. Simple carbohydrates provide you with the fuel you need to be healthy and most contain healthy levels of dietary fiber. 

The research shows that a diet that includes healthy simple carbohydrates like fruits, legumes, and whole grains that contain dietary fiber are linked to improved metabolic health and a reduced risk of heart disease. 

Sources of Carbohydrates

Carbohydrates can be obtained from many sources. Some of these are better than others, and there is a time to indulge in what we might call bad carbohydrates. 

The best sources of carbohydrates include:

• Leafy greens
• Sweet potatoes
• Broccoli
• Cauliflower
• Beans
• Chickpeas
• Lentils
• Nuts
• Seeds
• Plain, low-fat, or fat-free yogurt
• Oatmeal (steel-cut or old-fashioned)
• Quinoa
• Whole-grain bread
• Farro
• Barley
• Apples
• Pears
• Berries
• Bananas
• Citrus

The worst sources of carbohydrates include:

• Candy
• White bread
• Sugary cereal
• Sweetened juice
• Bagels
• Cakes
• Cookies
• Crackers
• Muffins
• Flavored yogurts
• Chips
• Soda
• Lemonade

As we said, there are times to indulge in bad carbohydrates. Eat these things in moderation, and you will not have any problems. The tendency to get most, if not all, of our carbohydrates from these unhealthy sources is one of the prime causes of obesity and other serious health problems. 

Carbohydrates and Diets

Diets and carbohydrates are where we encounter the confusion over carbs. Some diets insist you eat no carbohydrates. Then, some diets allow a seemingly unlimited amount of carbohydrates. These diets break down into two categories. 

High-carb diet

A high-carb diet is almost always part of a low-fat diet. The theory behind this kind of diet is that by reducing fats and increasing carb, the metabolic system learns to burn the fast without replacing them with dietary fats, and high-carbohydrate intake creates both a feeling of being full while providing enough energy to replace the fats. 

However, medical research has found that high-carb/low-fat diets do not work. High-carbohydrate diets increase insulin sensitivity and triglyceride levels in the blood. Both of these issues are associated with type 2 diabetes and heart disease which are also problems associated with obesity. What is more, a high-carb diet will ultimately lead to increases in stored glycogens which take the form of body fat. 

While a low-fat diet sounds correct on an intuitive level, it ultimately leads to the very problem you are trying to get over.  

High-carb diets are great for people who engage in endurance sports or high-intensity athletic training. These kinds of activities demand vast amounts of glycogens to sustain physical exertion. But as a method for losing weight, high-carb/low-fat diets are not effective. 

There are carb cycling diets that rigorously control periods in which you consume high carbohydrate foods. These are more complex than a simple high-carb diet and involved serious planning. 

Carb cycling involves periods in which you consume a high-carb diet and alternate this with a period of low or no carbohydrates. The idea is that you will alter your metabolism so that it can adjust to fewer carbs and less fat. Over time, your body will naturally shed weight and your metabolic rate will adjust to not store fat. 

Low-carb diet

These have been extremely popular in recent years. Both the Atkins diet and the ketogenic diet are predicated on low carbohydrate intake. The theory behind the low-carb diet is to reverse the processes detailed in the high-carb diet. 

Perhaps the best example is the ketogenic diet since this type of diet is built entirely around reducing carbohydrates. The theory behind a keto diet is by reducing or eliminating carbohydrates, you force your body into a state called ketosis in which your metabolism converts fatty acids into glycogens to produce energy. This effectively burns through all your fat stores and glycogen stores and you inevitably lose weight. Instead of fueling your body on carbs, you provide fuel by converting ketones into glucose and glycogens. 

It is crucial with the ketogenic diet that you maintain high levels of protein intake since these will replenish your ketones levels. 

Carbohydrates Side Effects

Strictly speaking, there are no side effects of carbohydrates. What we would call side effects are almost exclusively associated with bad or complex carbohydrates. Refines or complex carbohydrates provide no real nutritional value beyond a short-term boost in energy levels. This energy boost is completely negated by the sugar crash that comes after the rush. 

The overall effects of this rush and burn that comes with refined carbohydrates produce long-term and serious health problems. The side effects of complex carbohydrates include:

• Rapidly digested. Rapidly digested foods cause a spike in the level of blood sugar (The spike triggers the pancreas to make more insulin, which is a hormone that makes the body store more fat.)
• Processed foods. Natural ingredients have been removed or changed during the making (the 'processing') of the food. For example, to make white bread, the bran and germ from wheat grain need to be removed to make the white flour used to make white bread. Other processed food include cakes, cookies, and other bakery items made with white flour; white (processed) rice, and some cereals.
• Increases the risk of heart disease, diabetes, and obesity.

Carbohydrates FAQs

What are carbohydrates? 

Carbohydrates are complex molecules that contain carbon, hydrogen, and oxygen. They include sugars, starches, and fibers found in things like fruits, vegetables, and dairy products. Although carbohydrates have gotten a bad rap in recent years, they are one of the primary macronutrients we require for proper health, and we need to consume carbohydrates in our diet. 

What are the types of carbohydrates? 

The three types of carbohydrates are sugars, starches, and fibers. 

What is the difference between simple and complex carbohydrates? 

Simple carbohydrates are those that occur in nature. Simple carbohydrates are found in healthy foods like fruits, vegetables, unprocessed whole wheat flour, and potatoes. Complex carbohydrates are often called processed carbohydrates. These are found in things like sugary drinks, sweets, and white flour. 

Which type of carbohydrate is the healthiest? 

Simple and natural carbohydrates are the best for your body. These types of carbohydrates provide energy for your entire metabolism and fiber to ensure healthy intestinal functions. 

Why are complex carbohydrates bad?

Complex carbohydrates provide only sugars and no nutritional content. They lead to a cycle of a sugar rush and sugar crash that upsets blood sugar levels and leads to obesity, type 2 diabetes, and heart disease. 

How do I get the carbohydrates I need without endangering my health? 

Stick with simple and natural carbohydrates from whole foods, fruits, and vegetables.

What is the best carb diet to lose weight?

If you must focus on carbs in your diet, the best way to lose weight and keep it off is with a low-carb diet. High-carb/low-fat diets tend to lead to the problem of sugar highs and lows that resist losing weight. 

Conclusion

If we just follow the popular media regarding carbohydrates, we could get the impression that they are all bad. The buzz in recent years has been all about low-carb or no-carb. The truth is that we need carbohydrates. 

Carbohydrates are one of the main macronutrients necessary for proper health. The main source of energy for our entire body is derived primarily from carbohydrates. The key is to make certain you are eating the right carbohydrates. 

It is a fact that not all carbohydrates are created equal. Ideally, you would get all your carbohydrates from all-natural sources. Whole grains, natural sugars that are found in fresh fruits and vegetables, and even things like potatoes provide us with healthy simple carbohydrates. 

The complex carbohydrates found in things like soda and other sugary drinks, pastries, and white bread and flour are complex carbohydrates. These lead to health problems including obesity and type 2 diabetes. Since so many of the foods we eat these days are filled with processed ingredients, it can be difficult to avoid these processed carbohydrates. 

Stick with whole grains, fresh fruits and vegetables, and simple starches and you will be much more likely to stay healthy, fit, and trim. 

Intermittent fasting is certainly not new. People have been doing shirt fasts for many years for a variety of purposes. Now it seems that some people are combining intermittent fast and exercise to achieve some intense fitness goals.

Intermittent fasting and exercise can be done together safely. There is both scientific and anecdotal evidence to show that intermittent fasting and exercise will lead to substantial weight loss and other forms of fitness. 

One of the big questions is whether or not intermittent fasting and exercise are healthy when done at the same time. It may sound counter-intuitive to fast while trying to maintain an exercise program. Your body needs nutrients after all.

But it is possible to do intermittent fasting and exercise at the same time. This requires some planning, but intermittent fasting and exercise can work together. What you need is an understanding of the benefits of intermittent fasting and exercise and weigh these against the potential complications. 

What are the benefits of fasting? How do we combine fasting with exercise? And how do we do intermittent fasting and exercise to achieve the best results? This guide will provide the information you need to get started with intermittent fasting and exercise. 

What is intermittent fasting?

Intermittent fasting, or IF as it is sometimes called, is simply a pattern of eating that cycles between periods of fasting or not eating and periods in which you do eat. This is essentially a diet plan that does not regulate what you eat but when you eat. 

Some of the more common patterns of intermittent fasting involve 16 to 24-hour fasts about two times a week. 

The idea behind intermittent fasting is based on an evolutionary model. The idea is that before human populations had easy and instant access to food at grocery stores and with refrigeration, people would necessarily go without food for short periods. As a result, the theory goes, the human body is biologically prepared to go for short periods without eating. 

This presupposes that the human body is naturally prepared to go without eating from time to time and that eating 3 meals a day (or more) is not natural. We will be more in tune with the natural mechanisms of our bodies if we go without eating for short periods. 

Intermittent fasting health benefits

The benefits of intermittent fasting run from the body to the brain. Numerous scientific studies have supported the practice of intermittent fasting. The benefits of intermittent fasting include:

Weight loss

One of the most obvious benefits of intermittent fasting is weight loss. It can specifically reduce belly fat. 

Insulin resistance

Research has shown that intermittent fasting can reduce insulin resistance. This is a crucial factor in reducing the risk of type 2 diabetes. 

Reduces inflammation

Intermittent fasting has been clinically shown to reduce the key markers of inflammation. Chronic inflammation is one of the main causes of many serious illnesses and diseases. 

Heart health

Intermittent fasting can reduce the so-called bad cholesterol, or LDL, and triglycerides. These are the primary drivers of heart disease. 

Reduce the risk of cancer

There is abundant laboratory evidence to show that intermittent fasting can prevent multiple forms of cancer. 

Brain health

Intermittent fasting stimulates the production of a hormone called BDNF. This is associated with growing nerve cells. Researchers now believe that intermittent fasting can prevent the onset of neurodegenerative disorders like Alzheimer’s disease. 

Anti-aging

There is some clinical evidence to show that intermittent fasting can extend the life span. 

Does intermittent fasting work without exercise?

Intermittent fasting came about independent of exercise. Much of the early anecdotal evidence and quite a lot of the clinical evidence on intermittent fasting relates primarily to IF without exercise. 

People began doing intermittent fasts to restrict calorie intake and to lose weight. While this had obvious positive results, one of the important things researchers discovered was that intermittent fasting has a positive effect on the chemistry of metabolism. 

Intermittent fasting can alter hormones that control metabolic rate. This leads to increased weight loss on top of the weight loss from restricted calories. It also has the benefit of long-term weight loss because the changes in metabolism remain in place even after the fasting is complete. 

This last benefit has the collateral benefit of helping to control insulin and blood sugar levels. Intermittent fasting independent of exercise can help control things like type 2 diabetes. 

The simple answer is yes, intermittent fasting does work even without exercise. 

When is the best time to exercise when intermittent fasting?

Timing is everything if you are going to combine exercise with intermittent fasting.  The key is to make certain you have enough macronutrients present in your system before you exercise. 

If you are doing a simple 30 minutes of cardio, it is fine to go ahead and exercise after the fasting part of your intermittent fast. But if you are doing much more than this you will need enough glycogens available to support the exertion of a workout. 

The best time to exercise during intermittent fasting can have answers. One way of going about this is to eat a small snack just before exercise. Roughly 20 minutes before you work out, eat enough carbs to build up your glycogen stores for the energy needed for exercise. 

The other way to approach this is to time your meals for an hour to two hours before exercising and go into your fasting period after your workout. This is more important for things like weight training where you need plenty of protein in your system to achieve the gains you are after. You cannot build muscle without the macronutrients that make muscle. 

How to safely exercise while intermittent fasting

The best way to safely exercise while intermittent fasting is to follow these simple tips.

Plan and time properly

The key here is to understand what will work best for your workout. Should you exercise before, during, or after your refueling period? 

A common method is to stick with what is called the 16:8 intermittent fasting protocol. This means you eat food during an 8-hour refueling window and fast for 16 hours for the rest of the day. 

Depending on your exercise program, you will need to decide which will work best, before, during, or after refueling. As we noted above, simple and short cardio workouts are fine after fasting. For more intense exercise, you may need to work out right after eating. 

There is more to this than making sure you have enough macronutrients for the workout. Some exercise programs benefit from refueling immediately after exercising. Muscle protein synthesis and muscle recovery tend to benefit from post-exercise fuel. 

Choose macronutrients based on your exercise program

It is important to think about what kinds of exercise you are doing and choose foods that accommodate this. This means planning some types of macronutrients the day before exercise and others for after exercise.

For things like HIIT, you need to make sure your body has plenty of available glycogen stores for this type of intense exertion. For weight and strength training, you will need to plan protein-rich meals for after exercising. 

Eat the right things after exercising

If you are doing intermittent fasting and exercise together primarily for weight loss, you do not want to consume a lot of carbs after your exercise program. The idea is to save carbs for available energy before exercise.

As noted above, eating plenty of carbs and protein after working out is important to weight training. These macronutrients provide the building blocks of muscle proteins.  

Other things to consider:

The success of any fitness or weight loss program depends on your ability to sustain it. Maintaining a program of intermittent fasting and exercise requires you to be safe about how you proceed. These tips will help you sustain your program over the long-haul.

Eat meals close to a moderate to high-intensity workout.

For these kinds of exercises, you need to have available glycogen stores to sustain your energy levels. Timing meals closer to your workout will be essential. 

Stay hydrated

This is always the case, but it becomes especially important during intermittent fasting and exercise. Since you are not taking in food and nutrients at more common intervals, you will need to pay particular attention to staying hydrated. 

Electrolytes

The fasting periods will use up available electrolytes simply as your body works to sustain normal functions. This will cause you to use up electrolytes quickly when you exercise. You can maintain electrolytes with things like coconut water which naturally contains high levels of electrolytes. Avoid sugary sports drinks. 

Keep the intensity and duration low

If you go too hard while you are combining intermittent fasting and exercise you can get dizzy and/or lightheaded. Take breaks and listen to your body. 

Adjust the type of fast

There are different ways to intermittent fasting. Experiment with the one that works best for your exercise programs. The 16:8 fast is just one way of doing this. There are also 24-hour fasting periods. For this type of intermittent fast, you may want to consider low-intensity exercises like walking, restorative yoga, or gentle pilates.  

Pay attention to your body

If you are struggling to get through a normal exercise routine, you may need to re-think the way you are doing your intermittent fast and exercise. 

Pros and cons of exercising while on a fast

Like anything else, there are advantages and disadvantages to intermittent fasting and exercise. Some may find that sustaining both practices is simply too much for them. Others will find results from intermittent fasting and exercise that they could never achieve doing one or the other by itself.  

The pros of intermittent fasting and exercise include:

• Great way to lose weight and keep it off.
• A host of additional health benefits like heart and brain health. 
• Retrain the metabolism for healthier weight and BMI. 
• Helps to reduce blood sugar and prevent type 2 diabetes. 

The cons of intermittent fasting and exercise include:

Poor exercise performance. Some people will find that their overall exercise performance suffers from fasting.  

• Difficulty building muscle: For some people, intermittent fasting can make it difficult to build muscle even if they carefully time their macronutrient intake.
• Lightheadedness: Some people have experienced drops in blood pressure after fasting and exercising.
• Low blood sugar levels: The combination of intermittent fasting and exercise may lead to dangerously low blood sugar levels. If blood sugar levels get too low, you may become susceptible to fainting. 

To balance the pros and cons of intermittent fasting and exercise you need to think seriously about the kind of exercise you do and exactly what your fitness goals are. For people who need or want to lose weight, intermittent fasting with low-intensity exercise can be miraculous. This combination is known to help you shed pounds, belly fat, and keep it off. 

For people who are primarily interested in high-intensity training and workouts, the combination of intermittent fasting and exercise may not be the best way to go. Ultimately, the only way to approach this is with proper planning and by listening to your body. 

Conclusion

Exercise, fitness, and dieting trends are coming up all the time. We need to be careful as we approach these things. These trends can sometimes be ineffective, and sometimes they turn out to be dangerous. Intermittent fasting and exercise are one of those trends that has some real science behind it. 

Intermittent fasting and exercise are based on the idea that humans had to evolve to be able to go without eating for short periods. Before there were grocery stores everywhere, and before there were large-scale farming techniques, humans had to find food on their own. When food was scarce, they went without. 

The theory is that because of these evolutionary features, our bodies are naturally tuned to going for short spaces of time without eating and we naturally benefit from fasting. As it turns out, there are some real health benefits to intermittent fasting. Planned, intermittent fasting can benefit the body and the mind. 

If we exercise while working with an intermittent fasting program, we can see further benefits. The most prominent benefit of intermittent fasting and exercise is weight loss. By fasting for short, planned times, and exercising, we can lose weight, trim the belly fat, and even reset our metabolism so that it is harder to gain the weight back. 

There are disadvantages to intermittent fasting and exercise. People who do intense forms of exercise like serious weight and strength training may not benefit from intermittent fasting and exercise. The fasting periods can make it difficult to sustain the macronutrients necessary to support intense training and exercise. But the good news is that intermittent fasting and exercise are safe and can be extremely beneficial. 

If you are one to scroll through the health and wellness news, you have likely noticed the buzz surrounding the alkaline diet. As these things make their way around the news cycles, the alkaline diet has gained some attention for the many claims regarding health benefits. 

People who have tried the alkaline diet promote the idea that eating acidic and acid-forming foods like red meat can alter the pH levels in your body. The alkaline diet is based on the idea that by balancing our internal pH, we are healthier. 

There are numerous health benefits associated with the alkaline diet. This notion that the pH levels of the body require some explanation. As the alkaline diet gains in popularity, it is helpful to get an understanding of some of the science behind things like pH levels and how they affect our bodies. 

This guide will explore the benefits of the alkaline diet. We will also explain the science of pH levels and pH balance. In this way, we will offer you some serious information on how to properly take on the alkaline diet to get the most benefits. 

What is the Alkaline diet?

The alkaline diet is sometimes referred to as the acid-alkaline diet or the alkaline ash diet. The idea behind the alkaline diet is that the way you eat can alter the pH values in your body, and this alters your overall health. The pH level is a measure of acidity or alkalinity. In your body, the tendency toward acidity or alkalinity can alter nearly every other aspect of your health. 

As your metabolism converts food into energy, multiple chemical reactions occur. In a balanced system, these chemical reactions occur in a slow and highly regulated manner. When the pH levels of your internal systems are significantly altered this can change the rate and efficiency of these chemical reactions. 

For example, when you burn things, there is a residue from the burn: ashes. In a complete burn, there are few ashes left. Similarly, when your body consumes foods through the metabolic processes, it produces a certain residue. This is the waste materials we naturally eliminate.

Metabolic waste can be acidic, alkaline, or neutral depending on the kinds of foods you eat. This will have an impact on the overall pH of your body and your metabolism. For instance, if you eat too many acid-producing foods, the metabolic waste will be acidic. This, in turn, can turn your blood acidic. This is the theory behind pH levels in the body and the alkaline diet. 

One of the main theories behind the alkaline diet is that acidic metabolic waste can make you susceptible to diseases. By turning your metabolic waste toward the alkaline side, you protect yourself from illness and disease and improve your health. 

Foods that contain higher quantities of protein, phosphate, and sulfur tend to produce acidity in the body. Foods containing higher levels of calcium, magnesium, and potassium tend to make the body more alkaline. 

These foods can be arranged in the following way:

Acidic: meat, poultry, fish, eggs, grains, alcohol

Neutral: natural fats, starches, sugars

Alkaline: fruits, nuts, legumes, vegetables

The alkaline diet will adjust your diet according to these chemical tendencies in foods. 

Benefits of the Alkaline diet

There are some broad claims about the alkaline diet, but many of them now have some sound scientific evidence behind them. Some of the benefits of the alkaline diet include:

Preserves muscle mass

The alkaline diet may preserve muscle mass as you age. This is an important consideration for preventing falls and fractures. A comprehensive study that spanned three years found that acid-producing foods like those that contain high levels of potassium, fruits, and vegetables helped older adults maintain significant muscle mass. 

Another study that measured the muscle mass of women aged 18-79 saw substantial retention of muscle mass from adhering to an alkaline-rich diet. 

These studies are still ongoing, but the result thus far shows that an alkaline diet is effective in preserving muscle mass as we age. 

Can help with diabetes

There is evidence to show that the alkaline diet can help people living with diabetes. In a study that tracked more than 60,000 participants, researchers found that those who followed an alkaline diet and reduced their intake of acid-producing foods had significantly fewer cases of diabetes and suffered fewer symptoms of diabetes.  

Researchers suggest that acid-producing foods harm insulin resistance. This is one of the main issues that lead to diabetes. 

Chronic kidney disease

High acidic loads in metabolic waste are thought to contribute to metabolic acidosis and this can lead to chronic kidney disease. Recent research on the effects of acid-producing foods on kidneys and kidney disease found that eating high acid-producing foods does contribute to chronic kidney disease. 

These studies tracked people for more than twenty years and determined that those who consumed high acid foods were far more likely to develop chronic kidney disease than those who leaned toward an alkaline diet. 

Cardiovascular health

Studies have shown that those with high acid levels in their metabolism are much more likely to develop conditions like an atherosclerotic cardiovascular disease than those with low acid that comes from adhering to an alkaline diet. What is more, those who followed an alkaline diet had significantly lower mortality rates due to cardiovascular problems than those who tended toward an acidic diet.  

Researchers found that an alkaline diet contributed to lower mortality rates as the result of cardiovascular disease in both men and women, thus confirming that it is the alkaline diet that reduces the risk of cardiovascular disease. 

Reduced risk of fractures

One of the main reasons many people switch to the alkaline diet is because it is known to reduce the risk of developing osteoporosis. Osteoporosis happens when our bones grow pore porous and brittle with age. 

It is believed that an acidic diet leeches calcium from bones and contributes to the development and progression of osteoporosis. By adhering to an alkaline diet, you can sustain the health of your bones and ward off the onset of osteoporosis.  

May fight cancer

Some insist that cancer can only grow in an acidic environment. An alkaline diet can not only prevent cancer but also stop it from progressing. 

The research on the links between the alkaline diet and cancer prevention are inconclusive at this time. However, there is anecdotal evidence to show that an acidic metabolic environment does contribute to cancer growth and that by reducing this acidity with an alkaline diet may reduce your risk of cancer. 

Normal body tissue tends toward the alkaline side which means that cancers are more likely in an acidic environment. There is also evidence to show that tumors grow faster in an acidic environment. 

All of this leads many people to conclude that you are far safer sticking with a diet that is more alkaline since the risks of developing cancer are generally associated with an acidic diet. 

Nutrition on the Alkaline diet

While the alkaline diet is designed to achieve a specific chemical goal in your body, in the final analysis, it simply emphasizes some of the healthiest foods you can eat. The alkaline diet is made up of fruits, vegetables, and limits or eliminates processed foods. The foods you do eat are some of the most nutritious. 

The USDA dietary guidelines contain a list of the most nutritious foods available. The following foods make up a substantial part of an alkaline diet and are included on the USDA list:

• Vegetables, specifically dark leafy greens like kale, spinach, broccoli, chard, and green beans. 
• Fruits like apples, berries, and melons
• Grains such as quinoa, brown rice, and oats
• Lean meats, chicken breast, fish, and turkey breast
• Beans and legumes
• Nuts and seeds, walnuts, almonds, sunflower seeds
• Dairy, reduced-fat milk, cheese, yogurt
• Oils like olive oil and avocado oil

All of these foods can be eaten without any restrictions, and all are filled with nutrition. It is well-known that a plant-based diet is great for the health of your heart, it reduces your risk of cancer, and is good for the environment. 

Alkaline diet and weight loss

You will likely lose weight on an alkaline diet. One of the main reasons for this is that the alkaline diet eliminates processed foods which are some of the main culprits in weight gain and obesity. Rather, the alkaline diet emphasizes whole grains, vegetables, and soy products all of which are great foods to help you lose weight. The alkaline diet most often presents a calorie deficit in your diet. 

The alkaline diet is quite similar to a vegetarian or vegan diet. Both of these diets involve fewer calories than diets that are heavy on meat.  

Side effects of the Alkaline diet

There are no real side effects to an alkaline diet. The alkaline diet is not substantially different from any other mostly plant-based diet. You indeed need to pay attention to things like protein intake, but many plant-based proteins are included in the alkaline diet. 

Things like DNA, fatty acids, and amino acids are essential building blocks of life. You must make certain you are eating enough of the right things to make sure you are still getting things like essential amino acids. However, it is relatively simple to balance out these natural acids with alkaline foods to achieve a net alkaline diet. 

Alkaline diet FAQs

What is the alkaline diet? 

The alkaline diet is sometimes referred to as the acid-alkaline diet or the alkaline ash diet. The idea behind the alkaline diet is that the way you eat can alter the pH values in your body, and this alters your overall health. The pH level is a measure of acidity or alkalinity. In your body, the tendency toward acidity or alkalinity can alter nearly every other aspect of your health. 

What is the purpose of the alkaline diet? 

One of the main theories behind the alkaline diet is that acidic metabolic waste can make you susceptible to diseases. By turning your metabolic waste toward the alkaline side, you protect yourself from illness and disease and improve your health. 

What are the health benefits of the alkaline diet? 

The alkaline diet can prevent muscle and bone loss that comes with aging, it can help prevent diabetes and health disease, and the alkaline diet may work to prevent cancer. 

Can I lose weight on the alkaline diet?

The alkaline diet eliminates processed foods which are some of the main culprits in weight gain and obesity. Rather, the alkaline diet emphasizes whole grains, vegetables, and soy products all of which are great foods to help you lose weight. The alkaline diet most often presents a calorie deficit in your diet. 

Are there any side effects of the alkaline diet? 

Generally, there are no side effects to the alkaline diet. However, you need to make sure you are eating the right foods that contain things like essential amino acids. 

Conclusion

There is never any shortage of diet fads that circulate at any given time. We all see them in magazines and on the internet Few, if any, provide the benefits they claim to offer. The alkaline diet is no fad diet. 

The alkaline diet is a largely plant-based diet that is similar to a vegetarian or vegan diet. All you need to pay attention to on the alkaline diet is the kinds of foods that are high in acid content like red meats. Otherwise, the alkaline diet is extremely healthy and nutritious. 

The idea behind the alkaline diet is that acid-based foods tend to make your metabolism and bloodstream acidic, and this contributes to several serious illnesses and diseases. By eating foods that render your body more alkaline, you avoid these diseases and problems and may even prevent things like cancer. 

While you do need to pay attention to what you eat on the alkaline diet, you will not be in the business of counting calories or carbs. There are some simple food groups to include and some to avoid. Beyond that, there are no restrictions on the alkaline diet. The alkaline diet is healthy and it is easy.  

Key Takeaways

What is the Atkins Diet and how does it work?

The Atkins Diet is a low-carb diet that helps with weight loss by allowing high protein and fat intake while eliminating carbohydrates. This forces the body to burn stored fat for energy, leading to weight loss and improved health benefits like better blood sugar levels and heart health.

Dieting used to consist almost exclusively of cutting calories. This meant eliminating fats and sweets. The idea has always been to remove the things that deliver calories and this is why dieting was generally not much fun. The Atkins Diet changed this thinking, and ran against convention. In the Atkins Diet, you are allowed to eat things that contain fat. It includes meats and other things that conventional dieting used to cut out.

The Atkins Diet simply came out of the insight that the things that introduce the bad calories, the kinds of calories that stick with us, are carbohydrates more than fats. By cutting out carbs, the Atkins Diet took dieting in a new and different direction and may not be properly understood. This guide will give you everything you need to know about the Atkins Diet.  

What is the Atkins Diet?

The Atkins Diet is a low-carb diet designed specifically to help with weight loss. Advocates of the Atkins Diet claim that you can lose weight while eating as much protein and fat as you like. You simply avoid all carbs, and this is how the diet induces your body to shed pounds.

Dr. Robert C. Atkins wrote his best-selling book that gave us the Atkins Diet in 1972. Over the years his diet plan has gained in popularity because so many people have found it to be effective. Numerous studies make it clear that a low-carb diet does eliminate the need to count calories. The theory is that carbohydrates, much more than fats, cause us to gain and hold weight and that removing carbs forces the calories we have stored to burn quickly.

The Atkins Diet was initially dismissed as unhealthy because it allowed for too much-saturated fat. However, more recent research has shown that saturated fat is harmless. Since its beginnings, the Atkins Diet has been shown to help people lose weight, it improves blood sugar levels, and it also helps increase levels of HDL cholesterol, the so-called good cholesterol.

One of the main reasons a low-carb diet like the Atkins Diet is so effective is the reliance on high protein and low carbs tend to reduce appetite and you eat fewer calories overall. 

Purpose of an Atkins Diet

The purpose of the Atkins Diet is to induce your body into a state in which your metabolism is required to burn existing stores of calories in the form of body fat. By depriving your body of easily accessible sugars in the form of carbohydrates, your body will necessarily need to burn the stores of calories it already has. These stores are fat.

The first phase of the Atkins Diet is called the Induction Phase. In this phase, your diet must consist of under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, low-carb vegetables like leafy greens. This kick-starts weight loss.

Phase 2 involves slowly adding more nuts, low-carb vegetables, and small amounts of fruit back to your diet. The idea is that you will even out during this phase and weight loss happens at a healthy rate.

Phase 3 happens as you approach your weight loss goals. You can add a few more carbs during this phase.

Phase 4 you will be able to eat any amount of healthy carbs you like. Your body will have adjusted to the carb burn and by eating healthy carbs, you can sustain yourself without gaining weight again. 

Benefits of an Atkins Diet

Heart Health

Seriously reducing your carbohydrates will improve the health of your heart. The Atkins Diet can cut down triglyceride levels and boost healthy cholesterol levels. It is also known to reduce blood pressure.

Research has shown that by switching to a low-carb diet such as the Atkins Diet, you significantly reduce your risk of stroke and heart attack. Results from a low-carb diet are better than those of a low-calorie diet. 

Weight Loss

One thing is certain about the Atkins Diet, you will lose weight. People have been known to lose as much as 100 pounds by sticking with the Atkins Diet. The Atkins Diet stimulates your body’s ability to burn fat and slows its ability to retain calories in the form of fat. Since the high protein and low-carb diet also has the added effect of reducing your appetite, you will eat less. If you want to make certain you reach your weight-loss goals make sure you exercise while you are on the Atkins Diet.

Improve Blood Sugar Levels

You drastically increase your risk of heart disease with uncontrolled blood sugar levels. The Atkins Diet can improve your body’s ability to regulate blood sugar levels and can reduce your blood sugar levels. This is particularly acute during the Induction phase when you severely curtail your carb intake. By limiting carbs you prevent spikes in blood sugar levels. This helps even out inulin production and maintains healthy blood sugar. 

Improves Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. It is a fact that the Atkins Diet can alter the metabolic conditions that lead to metabolic syndrome. By reducing blood sugar levels, increasing metabolic rate, and facilitating the production of lean muscle, the Atkins Diet will greatly reduce the likelihood of developing metabolic syndrome. 

Control Food Cravings

The main reason for food cravings is the constant shift from sugar highs to sugar lows. When our blood sugar changes in significant ways, it triggers cravings and these are often for junk food—things that give us immediate satisfaction with added processed sugar. One of the chief benefits of the Atkins Diet is it levels out blood sugar levels so that your appetite is not only diminished but also balanced. The Atkins Diet will largely eliminate food cravings that cause us to gain weight from unhealthy foods. 

Improves Brain Function

Interestingly, one of the early criticisms of the Atkins Diet is that it decreases brain function by eliminating carbs. Our brains require carbs to function properly. But once you get passed the Induction phase you will introduce large amounts of leafy greens that contain healthy carbs and also contain large amounts of B-complex vitamins that stimulate brain function. Low-carb fruits like berries also stimulate connections between brain cells and neural regeneration. 

Reduced Inflammation

On a normal level, inflammation is a natural and healthy response to injury and illness. It is your body’s way of responding to a problem and facilitating the mechanisms that allow your body to heal. But when inflammation becomes a chronic condition it leads to several diseases. Chronic inflammation has been linked to the development of things like cancer, heart disease, and neurological disorders like Alzheimer’s disease and Parkinson’s disease. Some of this chronic inflammation is due to excess processed sugar and carbs found in processed foods. The Atkins diet eliminates these kinds of foods altogether and thereby reduces the tendency to develop chronic inflammation. 

Nutrition on an Atkins Diet

One of the immediate benefits of the Atkins Diet is that you will be shifting your diet to whole, unprocessed foods that are filled with vitamins, minerals, and other nutrients. The Atkins Diet relies on nutrition to achieve your goals. Rather than the tendency to create starvation conditions associated with traditional diets, Atkins Diet is loaded with nutrition. The Atkins Diet is also heavy in antioxidants and anti-inflammatory agents that add to the nutritional value. Your meals are filled with high-fiber and hypo-glycemic foods like fresh fruits and vegetables that help you achieve nutritional balance and help you lose weight. 

Atkins Diet and Weight Loss

It is a known fact that cutting carbs will help you lose weight. Simply cutting out foods that contain high amounts of complex sugars and carbs induces your body to burn stored calories and this means burning fat. The research has shown that cutting carbs helps you lose more weight than cutting calories.

Part of the reason for the weight loss that comes with the Atkins diet is that the Induction phase leads to lower insulin levels and this causes rapid weight loss. The Atkins Diet has the added feature of a high protein intake which is generally lacking in low calories diets. The high protein impacts your metabolism and actively reduces your hunger. Also, the low-glycemic foods that make up the healthy carbs you add once you are in the Atkins Diet help even out your blood sugar levels and this means you will not feel the need to eat snacks.

Overall, the advantages of the Atkins Diet for losing weight are evident in scientific research.  In studies that compared a low-carb diet like the Atkins Diet to other diets that rely on counting calories, researchers found that people on the Atkins Diet lost 2-3 times more weight than those on a low-cal diet without ever feeling hungry.

In another study that involved people living with obesity, researchers found that the Atkins Diet was especially effective in helping these people achieve significant weight loss. This was particularly the case in people who stayed with the Atkins Diet for at least six months. 

Side Effects of the Atkins Diet

There are some side effects noted with the Atkins Diet. These side effects are largely associated with the first phase of the diet in which you cut out all carbs. Some of these side effects can include:

• Headache
• Dizziness
• Weakness
• Fatigue
• Constipation

In some cases, people may experience what is called ketosis. This is the condition that comes from not getting enough carbohydrates and this causes the body to break down stored fat into ketones. The symptoms of ketosis include nausea, headache, mental fatigue, and bad breath. If ketosis happens at all, it is almost always in the Induction phase of the Atkins Diet, and it will pass as you begin adding healthy carbs. 

Conclusion

Traditional diets always relied on the idea that cutting calories is the only way to lose weight. By reducing the number of calories we consume concerning the number of calories we burn, we end up with a net loss. The problem with these diets is that they inevitably lead to feeling hungry all the time, and we backslide.

The Atkins Diet operates on a different principle. In the Atkins Diet, you do not need to count calories at all. You simply remove carbs from your diet. You can eat as much as you like from any other category of food. By eliminating carbs and processed foods you cause your body to burn excess calories in the form of the weight you want to lose.

Another added benefit of the Atkins Diet is that the high protein that characterizes the Atkins Diet tends to make you feel less hungry. You simply do not need to eat as much. This is completely different from traditional diets that make you want to eat all the time.

There was some resistance to the effectiveness of the Atkins Diet at first. Some claimed that it simply did not work. Over the past several years research has shown that the Atkins Diet is extremely effective for losing weight. In fact, the Atkins Diet is now recognized as being more effective for weight loss than any traditional diet.   

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

What is the Atkins Diet? 

The Atkins Diet is a program that largely eliminates carbohydrates from your diet to help you lose weight. 

What is the purpose of the Atkins Diet?

The Atkins Diet is designed to cause your body to begin breaking down calories in the form of store fats. By depriving your metabolism of carbs, your body will be forced to obtain sugars from fats that are already stored in the body. 

What are the benefits of the Atkins Diet?

The Atkins Diet is known to help improve blood sugar levels, fight heart disease, and combat obesity. 

How effective is the Atkins Diet for losing weight? 

All available research shows that the Atkins Diet is substantially more effective in helping people lose weight than any conventional diet that relies on counting calories. 

Are there side effects of the Atkins Diet? 

There are some potentially uncomfortable side effects, but these are largely associated with the first phase of the diet. The side effects usually go away as you add healthy carbs back into your diet.

Dieting had gotten well-beyond the fads of the past. Nutritionists are now working with some scientific basis for the kinds of diets we see in the headlines these days. The paleo diet stands out as one of the latter. The paleo diet is based on scientific information rather than popular culture. 

The paleo diet is alleged to mimic the kinds of things people ate in ancient hunter-gatherer societies. The idea behind the paleo diet is that early humans lived off of a fairly simple diet and that this way of eating is quite healthy. 

Since early human societies did not have access to processed foods, they had to have eaten nothing but whole foods. These early humans did not suffer from the kinds of diseases we live with today like diabetes and obesity. Thus, eating in the manner of early humans appears to be healthier than what we eat today. The paleo diet is formed from these ideas. 

Rather than relying on pop culture and myths about dieting in general, and the paleo diet in particular, we should dig into the facts behind that paleo diet. What exactly is the paleo diet? What is the purpose of the paleo diet? What are the benefits of the paleo diet? We will explore all of these questions in this guide and give you the information you need to get started with a paleo diet. 

What is a paleo diet?

A paleo diet is a diet plan that is built from foods believed to make up the diet of humans during the Paleolithic era. This is the prehistoric period from approximately 2.5 million to 10,000 years ago. Evidence of what these people ate can be derived from archaeological finds. 

The idea behind the paleo diet is that these early human civilizations have to have lived off of simple whole foods that could not be processed in any way we would understand. Early human societies did not live with contemporary issues like obesity, diabetes, some forms of heart disease, and it is believed that this is due to their diet. 

The paleo diet generally consists of meats, fish, fruits, vegetables, and nuts and seeds. These are all foods that can be obtained in a hunter-gatherer society which is a social arrangement that existed before farming became a feature of human life. 

Since the paleo diet is based on a hunter-gatherer diet it does not include dairy products, for example, which would depend on a farming culture. The paleo diet is designed to help you lose weight, but it is also a diet that can help reduce your risk of some diseases and health conditions. 

Purpose of a paleo diet

The purpose of the paleo diet is to return to the kinds of things humans ate in our earliest forms. The idea is that by eliminating processed foods and foods that contain things that do not occur in nature, we will eat a healthier diet, one that is more in line with our natural tendencies. 

The paleo diet is in part derived from something called the discordance hypothesis: that human evolution ceased 10,000 years ago, and our Stone Age genetics are ill-equipped to cope with our modern diet and lifestyle, leading to the diseases of civilization.

Farming changed the way we eat, the theory states, and our bodies are more properly evolved to eat simple foods that do not include things like dairy, grains, and legumes. This discordance is believed to be one of the reasons we have developed problems like obesity, diabetes, and heart disease. 

Benefits of a paleo diet

Balances blood sugar levels

Since one of the key features of the paleo diet is the elimination of refined sugars, you will necessarily even out blood sugar levels. The first effect of this benefit is that you will no longer feel the fatigue that comes with sugar lows. If you have not developed blood sugar problems the paleo diet could help you avoid developing these problems in the first place. 

Leaner muscles

The paleo diet relies heavily on meat. This is by nature a high protein diet and this contributes to the development of lean muscle. The paleo diet can contribute to a leaner physique. If you already do weight training or other strength training, the paleo diet will help build serious muscle. It is believed that the development of elan muscle also helps reduce stress. 

Eliminates wheat and gluten

Bread and just about any wheat or grain product are developments of farming culture. These things were not available to paleolithic people, and they are therefore not part of the paleo diet. The elimination of wheat and gluten is known to have immediate health benefits. Gluten can cause digestive problems even in people who do not suffer from Celiac disease which is a disease that causes damage to the small intestine due to sensitivity to gluten. In fact, one of the principal causes of Celiac disease is the over-reliance on processed wheat gluten that has become so prevalent in the modern diet. By reducing or cutting wheat and gluten products from your diet, this can also have the benefit of helping lose weight, particularly around the waist where many of us tend to hold weight. 

Helps you feel full longer

Dieting is almost synonymous with living in a state of hunger. The simple fact of restricting what we eat leaves us feeling hungry. The paleo diet creates the opposite effect. Because the paleo diet is high in protein and fats it reduces the production of the hormones that make us feel full while simultaneously inhibiting the hormone that makes us feel hungry. The increase in fruits and vegetables easily take the place of carbohydrates and sustain blood sugar levels. If you are considering the paleo for losing weight it may be just about ideal for you. 

No counting calories or carbs

The paleo diet is actually quite simple once you get the idea of what it includes. It is not limiting other than the exclusion of a few types of foods. With this in mind, you will not need to count every calorie or carb gram you eat. There is nothing more to the paleo diet than relying on simple unprocessed foods and eliminating carbs. Once you get this down, the results and benefits come with simply eating in this way. 

May prevent certain diseases

The paleo diet relies on foods that are naturally anti-inflammatory while it cuts foods that are known to cause inflammation. The decrease or elimination of sugar, alcohol, and gluten significantly reduces inflammation. The kinds of inflammation associated with dietary problems that come with sugars and carbs are the primary causes of things like heart disease, arthritis, and other chronic illnesses. The increase in fruits and fresh vegetables also increases the levels of antioxidants and phytonutrients that all fight inflammation and reduce your risk of cancer. 

Cuts out fast foods

Our modern consumption and even reliance on fast food are known to be one of the leading causes of obesity. Obesity is a cause of everything from heart disease and diabetes to cancer and high blood pressure. By completely cutting out fast food you significantly lower your chances of falling into the problems of obesity and the serious health issues that result. The paleo diet and the complete elimination of fast food will also just help you feel better. 

Nutrition on a paleo diet

If you stick to the requirements of the paleo diet without relying too heavily on one group of foods or another, you will consume a full daily allowance of nutrition. The paleo diet is nutritious since it provides foods from a variety of sources that covers the entire spectrum of necessary nutrients.   

The downside of the paleo diet concerning nutrition is that it does require some planning. Since you are not getting nutrients from things like cheese and legumes, you need to make sure you are eating enough from other foods groups to compensate for the loss of things like vitamin D and calcium. You can make up for these kinds of things with simple vitamin supplements. 

Here is a list of the foods you can eat on the paleo diet:

• Meat: Beef, lamb, chicken, turkey, pork, and others.
• Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
• Eggs: Choose free-range, pastured, or omega-3 enriched eggs.
• Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
• Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
• Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more.
• Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil, and others.
• Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

As you can see, the paleo diet is pretty forgiving. There is a wide range of foods you can eat and still maintain the paleo diet. 

The kinds of things to avoid are below:

• Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.
• Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
• Legumes: Beans, lentils, etc.
• Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairies like butter and cheese).
• Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil.
• Trans fats: Found in margarine and various processed foods. Usually referred to as "hydrogenated" or "partially hydrogenated" oils.
• Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.
• Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives. Includes artificial meal replacements.

Nearly everything on this list is considered unhealthy in any diet. These things are strictly off-limits on the paleo diet. 

Paleo diet and weight loss

There is abundant evidence that the paleo diet can help you lose weight. It is well-known that a diet high in protein and low in carbohydrates and processed foods will help you lose weight. The paleo diet consists entirely of this balance of foods. 

An initial study of young adults on the paleo diet revealed that participants lost an average of 5.1 pounds and reduced their waist circumference by more than half an inch in less than three weeks. 

What is more effective? Studies show that the paleo diet is more effective for weight loss than other traditional low-calorie diets. A study of obese women over the age of 60 found that participants on the paleo diet lost an average of 2.5 times more weight than others who adhered to a traditional low-calorie diet. 

All available evidence proves that the paleo diet is not only effective in helping you lose weight, but it is also more effective than most other diets designed for the same purpose. 

Side effects of a paleo diet

The paleo diet generally has no side effects because it does not present a significant change from what our bodies naturally require. However, the reduction in sugars and carbs can lead to issues for some people. Also, high protein diets can present problems for certain people. The only known side effects of the paleo diet consist of:

• Low blood sugar in people who already take medications for lowering glucose levels. 
• Low-carb flu. This is the feeling of being run-down that comes with the elimination of carbs. 
• Food cravings
• Lack of energy. This is usually only in the early days of being on the paleo diet. 
• Change in bowel habits. 

Beyond these effects, the paleo diet is considered safe. 

Paleo diet FAQs 

What is the paleo diet? 

The paleo diet generally consists of meats, fish, fruits, vegetables, and nuts and seeds. These are all foods that can be obtained in a hunter-gatherer society which is a social arrangement that existed before farming became a feature of human life. 

What is the purpose of the paleo diet?

The purpose of the paleo diet is to return to the kinds of things humans ate in our earliest forms. The idea is that by eliminating processed foods and foods that contain things that do not occur in nature, we will eat a healthier diet, one that is more in line with our natural tendencies. 

Are there health benefits to the paleo diet?

The paleo diet reduces carbs and sugars while increasing proteins. The paleo diet can help reduce your risk of obesity, heart disease, and cancer. 

Can the paleo diet help you lose weight?

The paleo diet is scientifically proven to help you lose weight. 

Are there any side effects of the paleo diet? 

The paleo diet is generally regarded as safe. As with any major change in your diet, it can cause some alterations in your energy levels and bowel habits. 

Conclusion

The paleo diet has been around for some time. It has seen an ever-growing rise in popularity because it is extremely effective for helping people lose weight and it is relatively easy to maintain. 

The main benefits of the paleo diet are that it is derived from a way of eating that is considered by many to be more in tune with our body's natural ways of processing foods. Since the human body evolved at a time in which the only foods available were unprocessed foods that were not tied to farming culture, it is believed that we are naturally disposed to live off of these kinds of foods. 

Evidence now shows that the paleo diet is healthy and is effective for helping you lose weight. By eliminating processed foods, sugars, and carbs you can get your body back in rhythm with its natural state. This will help you feel better and look better. 

People have been eating honey for hundreds of years. Before food was processed beyond recognition, the only way to consume honey was as raw honey. Raw honey is basically just honey straight from the hive.

We are used to seeing and buying clear, processed honey. It is golden to amber in color and is slightly opaque. Putting honey on tea or coffee or using honey as a natural sweetener in almost anything is fairly common.

But what most of us use, the honey nearly all of us consume is filtered and processed. We are not used to seeing and consuming raw honey. The interest in natural foods and foods that are not processed has led people back to raw honey.  

Raw honey contains all of nature's nutrients. It retains all of the bee pollen and other things that make raw honey more than just a sweet addition to teas and foods. Raw honey is more than just a sweetener. The tradition of using raw honey as medicine is as old as the practice of simply eating raw honey. 

What exactly is raw honey? What are the benefits of using raw honey versus regular honey? What kinds of these do you need to know about raw honey? This article will give you all the information you need to begin working raw honey into your diet and into your lifestyle. 

What Is Raw Honey?

Raw honey is simply honey as it exists when taken straight from the beehive. It is made by extracting honey directly from honeycomb. By pouring it through a mesh of nylon cloth the honey can be rid of things like dead bees and bits of honeycomb, but beyond this, there is little processing involved. 

Regular honey, by contrast, is filtered extensively and pasteurized before it is bottled. Pasteurization destroys the natural yeasts found in raw honey. This makes the honey smoother and clearer and extends the shelf life of regular honey. 

Filtration also removes impurities and debris. This makes the honey appear clearer and more visually appealing to modern consumers. Some commercial honey processors put honey through additional procedures like ultrafiltration. This process removes all impurities, but it also removes pollen, enzymes, and antioxidants—essentially, all the ingredients in honey that provide the benefits of consuming honey. 

Some producers add sugar and other sweeteners to reduce the cost of production. 

Raw honey, beyond the initial filtration, remains in the same state it was in while in the hive. Raw honey is thick and cloudy, and for this reason, appears unfamiliar to modern consumers. But raw honey retains all the pollen, enzymes, antioxidants, and yeast that makes honey an incredibly healthy food and a potential medicine. 

Raw honey, by contrast, offers numerous healthy properties. Here is an introductory list: 

• Antibacterial
• Heals wounds
• Dietary antioxidants
• Anti-inflammatory

One of the most important features of raw honey is bee pollen bee propolis. The extensive processing of regular honey removes nearly all bee pollen and bee propolis. These are the sticky substances bees use to hold their hives together. Bee pollen and bee propolis are also major sources of anti-inflammatory agents, antioxidants, and antibacterial materials.  

Raw Honey Benefits 

Raw honey is not just-food. It is one of the most powerful natural medicines known. People have been using raw honey as a medicine for as long as they have been using it as a sweetener. It seems the old wisdom about raw honey is finding proof in modern science. 

Some of the benefits of raw honey include: 

Antioxidant properties

Researchers have been testing the antioxidant properties of raw honey for some time now. Natural, raw honey contains large quantities of compounds known to be antioxidants. Some of these chemicals include phytochemicals, flavonoids, and ascorbic acid. These chemicals are already known to be antioxidants. 

Antioxidants reduce what is called oxidative stress in the body by binding with free radicals that can cause serious damage to cells. The damage from free radicals is known to cause cancer. By giving your body a rich source of antioxidants, you make it possible to clean the free radicals that would otherwise lead to serious health problems like cancer and other chronic diseases.  

Since pasteurization, in particular, destroys or eliminates the natural antioxidants found in raw honey, we lose one of the primary benefits of consuming honey. It is not fully known exactly how pasteurization destroys the antioxidants in raw honey, but scientists believe heating foods generally destroys some of the health benefits found in most raw foods.  

Nutritional benefits

Raw honey contains numerous necessary nutrients, many of which are filtered out or destroyed in the processes of making regular honey. The exact amount of these nutrients will vary in raw honey. As with any natural food, nutrient levels depend on things like the environment, seasonal effects, and many other variables. 

The nutrient levels in raw honey depend upon the exact composition of the honey as it is produced from nectar collected by the bees in the surrounding area. Nevertheless, raw honey is always an excellent source of many nutrients and vitamins.  

One tablespoon of raw honey, or 21 grams, contains 64 calories, of which 16 are derived from sugar. In addition, natural raw honey contains significant levels of the following vital nutrients: 

• Niacin
• Riboflavin
• Pantothenic acid
• Calcium
• Magnesium
• Manganese
• Phosphorous
• Zinc

Even with these nutrients, raw honey does contain a high sugar content. However, the natural fructose in raw honey is much healthier than processed sugar. Some experts believe raw honey may actually protect against developing diabetes. Raw honey also helps lower cholesterol levels.  

Antibacterial 

Raw honey is a natural antibacterial and antimicrobial agent. Raw honey contains hydrogen peroxide and has a low pH level. You know hydrogen peroxide as the liquid you can use to treat wounds to prevent infection. Combined with the low pH levels, raw honey works to kill harmful bacteria and some fungi. The unique chemical composition of raw honey makes it impossible for bacteria and yeast to grow. (Raw honey never spoils).   

Studies involving manuka honey, which is a specific type of raw honey, can destroy certain types of bacteria. These include some common bacteria that cause infections: 

Escherichia coli

It can cause food poisoning and infections in wounds. 

Staphylococcus aureus

The cause of the common “staph” infection, some of which can be deadly.  

Helicobacter pylori

This causes stomach ulcers and chronic gastritis. 

Rather than having recourse to broad-spectrum antibiotics for some of these common bacterial infections, it is possible to treat them with natural raw honey. 

Healing Wounds

Raw honey works as a natural dressing for wounds that helps things heal faster. Research shows that the unique combination of antibacterial, anti-inflammatory, and antioxidant properties of raw honey helps wounds heal faster without becoming susceptible to infections. There is also evidence to suggest that ray honey also works as an antiviral agent.  

Since raw honey has a low pH and is therefore acidic, it seems to release oxygen to wounds and this speeds the healing process. 

Simply apply raw honey directly to minor cuts and burns and wrap with gauze or a bandage. You can even buy raw honey wound care in some drug stores. 

Cough Relief 

Rather than buying over-the-counter cough medicines, any of which are not safe for children, try using raw honey. Several studies have shown that raw honey is just as effective in relieving cough as over-the-counter (OTC) cough medicines. One study showed that a mixture of some type of milk (you are free to use whatever vegan milk you prefer) and one-part honey relieving coughs in children just as well as OTC medicine. 

Characteristics of Raw Honey

• Raw Honey has a low moisture content
• Raw Honey has less than 18.6% moisture. When the water level is higher than 18.6%, honey will ferment. In the beehive, the nectar collected is higher in moisture than honey. Bees add enzymes from their body to the nectar, cure it and evaporate water out of it to make it into honey.
• Raw Honey is hygroscopic. It will absorb moisture from its surroundings. This can be problematic in humid climates, as honey may absorb enough moisture from the air to ferment. In dry climates, this is rarely a problem. Historically, honey has been used on wounds because of its ability to absorb moisture and its antimicrobial properties.
• Raw Honey is acidic. Honey has a pH of around 4. (Generally in a range of 3.4 to 6.1). PH 4 means that it is about 1,000 times more acidic than plain, neutral water.
• Raw Honey lasts. Raw Honey can be stored indefinitely, providing it stored in a dry, pest-free container. 

How Safe is to Eat Raw Honey?

Raw honey is perfectly safe. The inclusion of all the original components of honey makes raw honey a healthy addition to your diet. 

However, some raw honey may contain spores for bacteria called Clostridium botulinum. This is the bacteria that causes botulism. Botulism is extremely rare in adults, and raw honey containing these spores is safe for adults to eat. Young children, and especially babies, are potentially sensitive to this bacterium. It is not considered safe to feed infants and babies raw honey. 

Nevertheless, if you experience nausea or diarrhea from consuming raw honey, you may want to avoid it. 

Regular Honey Vs. Raw Honey

Raw honey is cloudy since it contains all of the natural components of honey that comes straight from a beehive.

Raw honey retains all the nutrients honey originally contains. 

Raw honey has numerous health benefits. 

Regular honey is clear and generally an amber or gold color. 

All-natural components are filtered primarily for the sake of appearance. 

Regular honey loses nearly all the natural nutrients. 

Regular honey is pasteurized which further diminishes the health benefits.

Regular honey may contain water and added sugar. 

Things to Keep in Mind Regarding Raw Honey

When you are choosing the healthiest honey, always choose raw honey. Raw honey is not pasteurized or run through complex filtration procedures that remove all of the healthy components of honey. 

You may find what is called minimally processed honey. While these are not bad, they may have reduced benefits, and there is no standard by which the healthful aspects of honey are measured. Minimally processed honey may be more processed than you can know. 

Real raw honey will clearly state that it is raw honey on the label. If possible, buy raw honey from a local beekeeper (raw honey is a great place to start buying locally if you are able). 

Raw Honey Facts

• Raw honey is simply honey as it exists as it comes straight from the beehive.
• Raw honey is not filtered or pasteurized. 
• Raw honey is antibacterial, heals wounds, contains dietary antioxidants, and has anti-inflammatory benefits. 
• Raw honey is always an excellent source of many nutrients and vitamins.

Wrapping things up

There is nothing particularly new or novel about consuming honey. Many of us have been using honey as a sweetener in coffee or tea for years and putting a little honey on many foods is as common as butter. But the rise of raw honey changes the way we view honey. 

Raw honey is more than just a sweet addition to food. Raw honey is natural medicine. 

Raw honey contains large amounts of vital nutrients. It is a great source of nutrition.  

What is more, raw honey has serious health benefits. Raw honey can be sued to treat wounds and to fight infections. Raw honey is a natural anti-inflammatory agent. And raw honey contains powerful antioxidants which can help prevent cancer. 

Keep in mind that raw honey looks different than regular honey. Since raw honey is not pasteurized or processed through filtration systems, it retains the cloudy appearance honey has when it is first harvested from a beehive. The cloudy appearance is the presence of the natural bee pollen and beehive materials, and these things carry the healthful components we need.  

Pay attention to product labels. Real raw honey will say this on the label. Minimally processed honey and organic honey are not the same things as raw honey.

One of the best ways to ensure you are getting quality raw honey is to get your honey from a local producer. Your local beekeeper is the best place to find real, healthy, raw honey. 

Key Takeaways

What are the best fat-burning foods?

Here are some of the most effective fat-burning foods to include in your diet:

• Fatty Fish: Rich in omega-3 fatty acids, helps reduce inflammation and burn fat.
• MCT Oil: Increases metabolic rates, leading to more calories burned.
• Coffee: Boosts metabolism and enhances physical performance.
• Eggs: High in protein, keeps you full longer and burns calories.
• Coconut Oil: Contains MCTs that boost metabolism and reduce waistline.

Most of us probably do not think of eating something when we think of burning fat. Burning fat comes from not eating, or at least eating some extremely limited things. As it turns out, some fat-burning foods can help with your weight loss and fitness goals. Fat-burning foods can actually reduce body fat. When you add fat-burning foods to your diet, you will lose weight over time and see some legitimate results. We will give a complete rundown of fat-burning foods below, but a few key fat-burning foods include eggs, nuts, and oily fish. Simple and fairly common foods found at any supermarket turn out to be some of the most effective fat burning foods.

Fat-burning foods are those foods that stimulate metabolism. These foods also reduce your appetite and cut down on your overall food intake. Things like chili peppers have a significant effect on metabolism and can lead to real weight loss. Other fat-burning foods like nuts contain chemicals or stimulate the body chemicals that reduce hunger. These types of fat-burning foods help reduce your food intake and lead to weight loss.

This article will explore the key fat-burning foods—the foods that really help you lose weight while they feed your body and keep you healthy. We take a look at which foods are the best to stock up on for health and fitness. 

What Are Fat-Burning Foods

Shedding fat is at the center of most fitness programs. Even the most advanced athletes still try to maintain some kind of program that will help lose fat or at least keep it off.

There is no end to the claims for products and quick-fix programs that will help you burn fat. Even things like fat burning supplements can have their drawbacks. Some of these things have side effects that are intolerable to certain people. Many people are simply averse to taking supplements that are outside the realm of simple nutrition.

This is why fat-burning foods are such a perfect answer to cutting fats. Not only are these foods healthy, they actively help you burn fat and some help diminish your appetite so you do not fill up with snacks.

The following is a list of some of the most effective and healthy fat-burning foods. 

Fatty Fish

First of all, fatty fish is simply delicious. These are some of the most appetizing fish available, and they burn fat.

Salmon, herring, sardines, mackerel, and other oily fish contain high levels of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation and decrease heart disease. These types of oily fish also burn fat.

In a controlled study that took place over six weeks, researchers found that participants who took supplements made from the oils of fatty fish lost an average of 11 pounds of body fat. Researchers also measured a significant drop in cortisol which is a stress hormone associated with storing fat. Fatty fish appear to offer two-fold benefits.

Fatty fish of these kinds are also excellent sources of protein. Protein is known to make you feel fuller longer, and to increase metabolic rates much more effectively than ordinary fats or carbs. To get the maximum benefit from fatty fish, including a minimum of 3.5 ounces of fatty fish in your diet at least twice a week. 

MCT Oil 

MCT stands for medium-chain triglycerides. These are a form of fat that is metabolized in a way that is different from the long-chain fatty acids characteristic of most foods. MCT oil is made by extracting MCTs from coconut or palm oil. You easily find MCT oil at grocery stores or online.

The advantage of MCTs over long-chain fatty acids is that they are quickly absorbed by the body and go directly to the liver. Here they are rendered available to be metabolized into energy or converted into ketones to be used as an alternative energy source. Numerous studies demonstrate that medium-chain triglycerides increase metabolic rates, and these kinds of increases are precisely what burns fats. We increase our metabolic rates during exercise.

In one study, eight healthy men took 1-2 tablespoons (or about 15-30 grams) of MCT oil per day along with their regular diet. Over the course of the study, these men increased their metabolic rates by as much as 5 percent. This means they burned an average of 120 extra calories every day simply by including MCT oil in their diet.

In addition to being an effective fat-burning food, there is evidence to show that MCT oils may reduce hunger and help retain muscle during the process of losing weight. It is easy to replace some of the fat in your diet with a couple of tablespoons of MCT oil. It is recommended that you take it slow with adding MCT oil to your diet. Some people have experienced side effects from MCT oil such as cramping, nausea, and diarrhea. 

Coffee

Coffee is a natural fat burner and this is great news for the mass of us who drink coffee every day simply because we love it. Coffee is delicious, it can enhance your mood, promote mental and physical performance, and burn fat. These facts are scientifically proven.

One study that tested nine people had the participants consume caffeine one hour before exercising.  Found that all participants burned twice as much fat and were able to exercise 17 percent longer than a control group who took no caffeine. Further studies have shown that caffeine can increase metabolism anywhere from 3- 13 percent depending on the amount consumed and on individual variations in response to caffeine.

In another study, participants took 100 mg of caffeine every two hours over a 12-hour period. Physically fit people burned an average of 150 extra calories. Those who have formerly struggled with obesity burned an additional 70 calories. The trick with caffeine is to get the full benefit of the fat-burning properties of caffeine without suffering side effects like insomnia. Try about 100-400 mg per day. This amounts to about 1-4 cups of coffee, depending on how you brew your coffee. Also, pay attention to when you consume coffee. 

Eggs 

Eggs are packed with nutritional benefits. For some time, people have shied away from eggs due to fears about limiting cholesterol. Doctors have found that eggs are extremely healthy. They promote heart health and even reduce your risk of heart disease. Eggs are also great foods for weight loss.

Beginning your day with a breakfast based on eggs can reduce hunger throughout the day and increase your feelings of fullness. This can last for several hours in overweight and obese people. With this, you are less likely to snack over the course of the day. Research found that over the course of an eight-week study, men who ate three eggs for breakfast consumed 400 fewer calories in the course of a day. They showed a 16 percent decrease in body fat. This was compared to a breakfast that consisted of a bagel in which no such results were found.

Eggs are also one of the best sources of protein which is known to increase metabolic rates by as much as 20-35 percent for hours. The simple boost of burning calories that comes with consuming protein rather than fats and carbs also makes you feel full longer.

Eating three eggs several times a week can burn fat and leave you feeling satisfied so you will not feel the need to eat in between meals. 

Coconut oil

Many people are already onto coconut oil for the host of health benefits. Coconut oil is an effective fat-burning food.

Coconut oil appears to increase the so-called good HDL cholesterol while it reduces triglycerides. This makes for heart health benefits and it helps you lose weight.

Researchers examined men struggling with obesity and added 2 tablespoons of coconut oil per day to the regular diet. These men lost an average of one inch from the waistlines without making any other dietary changes. The simple addition of coconut oil caused measurable differences in the form of reduced weight that was visible.

The fats in coconut oil are MCTs, which we described above. By turning to the natural source of MCTs, you have an easily accessible fat-burning food. The beneficial properties of coconut oil remain stable, even at high temperatures, so it is an ideal cooking oil while retaining its fat-burning effects.

About 2 tablespoons of coconut oil per day provide maximum benefit for burning fat. You can start with 1 tablespoon to see how you like it and how it affects you and work your way up. 

Green Tea

Simple green tea is excellent fat-burning food. It can help reduce your risk of heart disease, and it helps prevent certain types of cancer.

Green tea contains only moderate amounts of caffeine. You will not face the same potential problems with caffeine that you will with coffee. Green tea contains a chemical called epigallocatechin gallate (EGCG). This is an antioxidant that burns fat and reduces belly fat.

Working with 12 healthy men, researchers found that these men increase their capacity to burn fat by as much as 17 percent while bicycling. This was compared to a control group that took a placebo and experienced no reduction in fat.

Drinking about four cups of green tea a day can provide you with all of the health benefits of green tea. Green tea burns fat and contains antioxidants that help fight cancer and helps fight against heart disease.

Chili Peppers

Good news for people who enjoy spicy food, it turns out chili peppers contain powerful antioxidants and they help protect cells from damage. Chili peppers can also help you lose weight.

The spicy chemical in chili peppers, capsaicin, tends to promote the feeling of fullness and prevent you from overeating. By adding chili peppers to your diet, you are effectively giving yourself a preventative measure that will keep you from eating too much over the course of your day.

What is more, a study including 19 healthy adults showed that their calorie intake was reduced by as much as 20 percent simply by adding chili peppers to their daily diet. Chili peppers also counteracted the natural slow-down in metabolic rate that comes with a decrease in calorie intake.

Overall, researchers found that regularly eating capsaicin can reduce appetite and increase the number of calories you burn by as many as 50 calories per day.

Simply add a little cayenne pepper to your food several times a week.  

Apple Cider Vinegar

Long used as a folk remedy, apple cider vinegar is now standing to science for some of the claims about its health benefits. Apple cider vinegar has been shown to reduce appetite and lower blood sugar and insulin in people with diabetes.

The main chemical component of apple cider vinegar, acetic acid, also has fat-burning properties. Studies show that people who take 2 tablespoons of apple cider vinegar with their food everyday can lose over three pounds in about 12 weeks.

Oolong Tea

Oolong tea provides many of the same benefits as green tea. Oolong tea contains both caffeine and catechins, a chemical known to burn calories. The combination of these two ingredients can lead to burning as much as 100 calories per day. Researchers have shown that oolong tea increases your metabolic rate and promotes weight loss. Since oolong tea has the combination of caffeine and catechins, it can burn twice as much fat as green tea. 

Nuts

Simple nuts contain large amounts of protein and good fats. These are both helpful for combating hunger and helping you feel full. Nuts are generally healthy with no real drawbacks. A study found that regularly including nuts in your diet significantly improves your diet and leads to measurable weight loss. 

Wrapping Things Up

Generally speaking, when we talk about burning fat we are talking about strict diets and rigorous exercise. The sure-fire methods to burn fat are to reduce your caloric intake and increase your physical exertion. This is still the only certain way to burn fat and it is the only path to overall fitness.

However, getting some help with burning fat while exercising is nothing new to people who are interested in fitness. Burning supplements have been around for years, and some of them produce real results, like NF Sports Natural Burn, which has no harsh stimulants.

There are many simple foods that have fat-burning properties.  These are foods that stimulate the natural mechanisms in our bodies that burn calories and fats. There is nothing mysterious or magical about fat-burning foods, they simply stimulate the metabolic processes that we are working with to lose weight and stay fit.

Things like fatty fish and eggs—foods that are readily available and many of us already eat with regularity—increase metabolism and burn fat. For people who are already physically fit, these foods add another level of accomplishment to their exercise and diet programs. For people who struggle with being overweight or obese, these foods add another easy way to work toward losing weight and getting healthy.

Fat-burning foods use natural processes in our bodies to promote better health and physical fitness. Many fat-burning foods offer added benefits like antioxidants that fight cancer and promote heart health.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

1. What are fat-burning foods?

Fat-burning foods are those that help increase your metabolism, reduce appetite, and promote the burning of calories and fat. Examples include fatty fish, MCT oil, coffee, eggs, and coconut oil.

2. How do fatty fish help in burning fat?

Fatty fish like salmon, herring, and sardines are rich in omega-3 fatty acids which have been shown to reduce inflammation and decrease fat storage, promoting weight loss.

3. Can coffee really help with weight loss?

Yes, coffee can help with weight loss. Caffeine in coffee increases metabolism and fat burning, especially when consumed before exercise.

4. What is MCT oil and how does it aid in fat loss?

MCT oil, derived from coconut or palm oil, is quickly absorbed and converted into energy, boosting metabolic rates and helping burn more calories.

5. Are eggs good for losing weight?

Absolutely! Eggs are high in protein, which increases metabolism and keeps you feeling full longer, reducing overall calorie intake.

6. How should I include coconut oil in my diet for fat loss?

Incorporate about 2 tablespoons of coconut oil into your daily diet. It can be used in cooking or added to foods and beverages.

7. Is green tea effective for fat burning?

Yes, green tea contains antioxidants like EGCG which boost metabolism and aid in fat burning, especially belly fat.

8. What benefits do chili peppers offer for weight loss?

Chili peppers contain capsaicin, which helps increase the feeling of fullness and boosts metabolism, helping you burn more calories.

9. Can apple cider vinegar aid in weight loss?

Yes, taking 2 tablespoons of apple cider vinegar daily can help reduce appetite and promote fat burning.

10. How does oolong tea compare to green tea for fat loss?

Oolong tea combines caffeine and catechins, which can burn more calories and fat compared to green tea, promoting greater weight loss.

In recent years there has been an increase in the number of people who have switched to a vegan diet. Whether for environmental reasons, for issues of animal welfare, or for overall health, people have not only given up eating meat but given up consuming animal products altogether. 

Vegetarian diets are not new. Eliminating meat from your diet as a fairly common thing these days. However, taking things a step further and removing all animal products from your diet and lifestyle is a considerable step, and this is at the heart of what it means to live vegan. 

What is veganism, exactly? What constitutes a vegan diet? The practice of not eating meat has been around for quite some time, and most of us are familiar with vegetarian diets. But what is veganism in relation to vegetarianism?

What does it mean to stop consuming animal products? Is it healthy to go vegan? How, exactly, do you get all the nutrients you require in vegan diets? And precisely what is veganism? In this guide, we will introduce you to the basics of living a vegan lifestyle and how to live a vegan lifestyle in the healthiest ways. 

What is veganism?

Veganism is generally defined as a lifestyle that entirely excludes all animal products and, to the best that one is able, excludes any form of animal exploitation or cruelty. Veganism extends from food choices to clothing and other ordinary products. 

Vegans do not eat any meat or dairy products. This diet and way of life also exclude eggs. Virtually any foods that involve animals or animal products are excluded. 

Because this is a lifestyle and not simply a diet, vegans also eliminate things like leather, fur, and other materials derived from animals. The goal of the vegan way of living to use only those things that are made or derived from plant products. 

Veganism entails a strict vegetarian diet, no dairy or eggs, and no animal products. 

Why people adopt vegan lifestyles

People choose to embrace veganism for a variety of reasons. Certainly, the desire to refrain from any practice that involves the cruelty or exploitation of animals is the obvious reason to embrace veganism. But there are other reasons.  

Ethical Reasons

Vegans believe that all living animals have a right to live free of exploitation and cruelty, that consuming animals and raising animals for consumption is ethically unsound. They, therefore, believe that ending an animal’s life or keeping an animal in an unnatural form of captivity cannot be ethically supported. To eat the flesh of an animal, drink its milk or eat its eggs, and wear its skin constitutes forms of cruelty. 

Some of these views are motivated by modern farming practices. Animals raised for consumption are now in large factory-style farms in which the life of the animal is considered inhumane. Small pens and cages and the methods for mass slaughter are repugnant to people who adopt the vegan lifestyle.  

Vegans cite practices such as the grinding of male chicks in the poultry industry and force-feeding ducks for consumption as examples of the mass cruelty that attends modern farming practices.  

Ethical vegans demonstrate their commitment to the humane treatment of animals by refusing to consume any products derived from animal life. 

Health considerations

There are people who believe that a vegan diet and lifestyle provide the most health benefits of any diet. They are primarily interested in the health benefits of veganism. 

A plant-based diet like veganism is known to reduce your risk of heart disease, type-2 diabetes, and cancer. There is also evidence that reducing or eliminating animal products can lower your risk of Alzheimer’s disease. 

Many vegans refuse to consume animals and animal products because of the use of antibiotics and hormones in modern livestock practices. Many of these antibiotics and hormones are known to have adverse health effects that carry into the meat and dairy we consume. 

The health benefits of veganism impact things like general fitness. Reducing or eliminating meat and dairy products is linked to lower body weight and lower body mass index (BMI). Switching to a vegan diet can help people who are struggling with obesity. 

Environmental considerations

The impact of animal agriculture on the environment persuades many people to embrace veganism. A report from the United Nations states that animal agriculture uses far more resources and leads to the emission of more greenhouse gases than plant-based agriculture. 

For example, animal agriculture is responsible for 56 percent of the nitrous oxide emissions, 35-40 percent of the methane emissions, and 9 percent of the carbon dioxide emissions that currently cause global climate change. 

What is more, animal agriculture uses vast amounts of water. To produce a single pound of beef requires 550-5200 gallons of water. This is approximately 43 times the amount of water needed to produce the same amount of cereal grains. 

Animal agriculture also leads to deforestation. Huge areas of natural habitat are routinely destroyed in order to make way for cropland and pasture needs for the production of meat. 

These are the primary reasons that lead people to turn to a vegan lifestyle. All of these are sound reasons, and rather than choosing to reduce their intake of animal products, many people feel it makes more sense to simply abandon the consumption of animal products altogether. 

What do Vegans eat?

The types of foods that vegans eat are not as limited as you may imagine. In fact, many common dishes can be adjusted to make them vegan. Some types of vegan foods include things like bean burritos, veggie burgers, plain tomato pizza (there are some vegan cheese substitutes), nachos with salsa and guacamole, hummus, and pasta. 

Meat-based foods can be replaced with items such as:

• Beans
• Lentils
• Tofu
• Seitan
• Tempeh
• Nuts and seeds

Since the vegan lifestyle has grown in popularity over the past several years, the food production industry has responded with many vegan alternatives to common foods. Plant-based milk like soy milk, almond milk, coconut milk, and oat milk are widely available in grocery stores. Eggs can be replaced with tofu for an easy scrambled “eggs” breakfast. And there are a number of sweeteners like molasses and maple syrup that easily stand in for honey. 

Vegans rely heavily on whole grains since these are not only filling, they often provide many of the same nutrients as meats and dairy. Many grains contain high amounts of proteins and amino acids. Contrary to conventional belief, you do not need to consume combinations of legumes and whole grains to get whole proteins. Many grains contain whole proteins on their own. 

There are a number of prepared foods that are now available that are strictly vegan. Ready-made vegan cheese made from nuts, sausage and patties made from tofu and seitan, and even vegan desserts can be found in most grocery stores. 

Foods that vegans avoid

Veganism demands a strict avoidance of all animal products, including: 

• Meat
• Chicken
• Fish
• Eggs
• Dairy
• Honey

Vegans also avoid foods that are made from anything derived from these foods. These include things like egg albumin, casein, carmine, gelatin, pepsin, shellac, isinglass, and whey. All of these are derived from meat, dairy, or egg products. 

Obviously, it can be tricky making sure you do not eat foods that contain these items. So many foods contain things like casein and gelatin as additives. For this reason, many vegans avoid things like marshmallows because there frequently contain additives derived from animal products. 

Types of veganism

Taking on a vegan diet and a vegan lifestyle is not a single choice. There are different forms of veganism. Some of the more common types of veganism include:

Whole-food vegan diet

This involves relying on whole plant forms of food. These include fruits, vegetables, whole grains, legumes, not, and seeds. 

Raw-food vegan diet

This involves the same types of foods as the whole-food diet, but these foods are only consumed in their natural state without cooking or processing. 

80/10/10 vegan diet

This is a raw-food diet that is rich in fatty-rich plants. These plant-f0ods include avocados and nuts. This diet also includes plenty of greens and fruits. This vegan diet is sometimes referred to as the low-fat, raw-food diet or fruitarian diet.  

The starch solution

This is a low-fat, high-carb vegan diet. It is similar to the 80/10/10 diet, but it relies on potatoes, rice, and corn rather than fruit. 

Junk food vegans

This is obviously not something that most people choose. An accidental outcome of switching to a vegan diet without paying proper attention to what you are eating can lead to an over-reliance on processed foods. While it is true that there are many processed foods that, strictly speaking, constitute a vegan diet. Eating too many sweets, frozen dinners, and vegan ice-creams is just as bad for you as living off junk food that pays no attention to vegan considerations. 

There are other vegan diets that rely on one aspect of the above examples more than another. The primary concern with these forms of the vegan diet is to maintain maximum health benefits while completely eliminating all animal products. 

Vegan Supplements

Adopting a vegan lifestyle necessarily means giving up the nutrition and benefits of eating all types of meat and dairy. The protein and amino acids found in meats are essential for maintaining your health. 

There are numerous dietary supplements available for anyone who feels the need to switch to a vegan lifestyle. There is no need to sacrifice good health and nutrition by taking on a vegan diet. 

NF Sports provides a wide range of nutritional and sports supplements that provide all the protein and amino acids necessary to not only maintain your health but also to actively stay fit. Many of the supplements from NF Sports provide added amino acids and supplements that will make it possible to be actively competing in sports and fitness. 

Many of the supplements form NF Sports are completely plant-based, and it is scientifically proven that plant-based proteins and amino acids can provide all the benefits of animal-based protein and amino acid supplements. 

Wrapping things up

Consumers are more aware of the nature of their foods than ever before. The awareness of the way foods affects our health and the environment has risen substantially over the last several years, and people are now making very conscious decisions about the kinds of foods they consume. Specific diets that were once considered fringe alternatives are increasingly becoming the norm. Veganism is one such example. 

Vegans eliminate from their diets all meats, dairy, eggs, and animal products. Because veganism is more than a diet but also a way of life, vegans also refuse to use any animal products for any reason. Leather, fur, and feathers are eliminated as much as meat.  

People choose the vegan lifestyle for a host of reasons. Environmental concerns, health concerns, and the welfare of animals are the main reasons people choose to live a vegan lifestyle. Often it is a combination of these reasons that lead people to make the choice. 

Where being a vegan was once perhaps a difficult way of living, it has now become so common that vegan foods are easily available in grocery stores and even restaurants. There are entire sections in grocery stores that cater to the vegan diet and lifestyle. 

Of course, sacrificing a traditional diet means you need to be aware of how you are getting all the nutrition you require. By not eating meat, for example, you must make certain that you are getting things like protein and amino acids from other sources. This is easily taken care of by making informed choices about the kinds of plant-based foods you consume, balancing proteins from plant-based foods just requires a little planning and research. There are also many fine plant-based supplements that provide extra protein and amino acids to ensure you are staying healthy and fit. 

Veganism is a perfectly healthy way to live. By adopting a vegan lifestyle, you can find numerous health benefits, you reduce your impact on the environment, and you help stop cruel and exploitive animal agricultural practices.

Key Takeaways

What is the Raw Food Diet?

The raw food diet, often known as raw veganism, involves consuming a diet consisting primarily of raw, unprocessed foods. Foods are not heated above 118 degrees Fahrenheit to preserve enzymes and nutrients. Typical ingredients include fresh fruits, vegetables, nuts, seeds, and sprouted grains. This diet emphasizes natural preparation methods such as juicing, blending, dehydrating, soaking, and sprouting, aiming to maximize nutritional intake and promote a healthier lifestyle.

The idea of living off raw foods is as old as humans. Early human civilizations had nothing but the raw food diet. In recent years, people have come to see that the raw food diet is the healthiest way to eat. It’s not that the raw food diet is just another fad diet. The raw food diet has more to do with a rather age-old belief that our bodies are best suited to eat primarily things like unprocessed vegetables, fruits, nuts, and seeds. The raw food diet does not demand that you give up eating foods you are already accustomed to, it merely relies on not processing that food with cooking and other unnatural procedures.

You may think of the raw food diet as being similar to veganism. Like the vegan diet, the raw food diet involves eliminating all meat, poultry, fish, dairy, and eggs. More than that, the raw food diet removes anything that has been processed, especially foods that include ingredients derived from meat or other animal products.

Plenty of people have taken in some form of a raw food diet for short periods of time. There are a lot of so-called fasting diets that require you to eat only raw foods for a limited period in order to lose weight. But the raw food diet demands that you adjust to living off raw foods.

What Is the Raw Food Diet?

The raw food diet sometimes referred to as raw veganism, consists of eating nothing but raw, unprocessed foods. While most versions of the raw food diet are strictly plant-based, there are exceptions that we will talk about below. Raw food is defined as any food that is not heated over 104-118 degrees F. Raw foods are not refined, pasteurized, or treated with any chemical additives. 

Rather than cooking, raw food diets use techniques like juicing, blending, dehydrating, soaking, and sprouting. Relying on fruits, vegetables, nuts, and seeds, foods may be blended and altered through natural techniques, but they cannot be cooked or processed in the manner of store-bought processed foods. 

Most raw food diets are entirely plant-based. It is possible to adhere to a raw food diet while eating eggs and dairy. Even more rare are raw food diets that include some raw fish and meat.  Obviously, it can be potentially dangerous to ever consume raw meat, fish, and eggs.

People who live on a raw food diet are not naïve about nutrition. Many raw food diets allow for supplements in order to make sure people are getting proper nutrition. The raw food diet is not a starvation diet. People who embrace the raw food diet believe that it is inherently unhealthy to cook or process foods. Cooking and processing foods destroy things like natural enzymes necessary for life. Cooking reduces nutrient content. Some even believe that cooking and processing foods reduce the "life force" found in foods in their natural state. 

People who follow the raw food diet believe it provides numerous health benefits. From weight loss to extending your life, adherents to the raw food diet believe it is the healthiest way to live and eat.  

What to Eat 

The general rule for a raw food diet is to make sure that at least 75 percent of what you eat is raw. Most raw food diets consist of fruits, vegetables, nuts, and seeds. Some grains and legumes will work for the raw food diet since they can be eaten raw and unprocessed. Grains and legumes can be prepared simply by soaking them.

Raw Foods

• All fresh fruits
• All fresh vegetables
• Raw nuts and seeds
• Raw grains and legumes (soaked and/or sprouted)
• Dried fruits and dried meats
• Nut milk
• Raw butter
• Cold-pressed olive oil and coconut oil
• Fermented foods like kimchi and sauerkraut
• Seaweed
• Raw eggs and dairy (require special care)
• Raw meat and fish (require special care)

Foods to avoid

• Cooked fruits, vegetables, meats, and grains
• Baked goods
• Roasted nuts and seeds
• Refined oils
• Table salt
• Refined sugar and flour
• Coffee and tea
• Alcohol
• Pasta
• Pastries
• Chips and other processed snack foods
• All processed foods

As you can see, the raw food diet is restrictive. Adherents insist that the raw food diet provides maximum health benefits and cooking and processing foods destroy these benefits.  

Raw Food Diet Sample Menu 

There are entire web pages devoted to raw food diet and menu plans. They all provide variations of similar things. A typical daily menu would consist of the following:

Breakfast

Smoothies made with fruit, rolled oats, chia seeds, raw nuts, and raw almond butter, which is made with raw almonds and not roasted almonds.

Lunch

Raw tacos with cabbage, carrots, avocado, sprouted lentils, and a dressing made from raw nuts.

Dinner

Lettuce wraps stuffed with raw sprouted lentil patties, sprouted quinoa, diced peppers, tomatoes, cucumbers, and avocado.

As you can see, there are many choices available for a raw food diet. This one example provides a wide variety of flavors and textures. It is easy to imagine the raw food diet being little more than simple fruits and vegetables, when in fact, there are recipes and meal plans that turn raw foods into delicious meals.

Most importantly, these raw, unprocessed foods provide a wide spectrum of nutrients. This is an important consideration. A variety of foods makes the most nutritious meal plans.

Raw Food Diet Pros and Cons 

The pros and cons of the raw food diet come down to nutrition and general health. There are distinct advantages to the raw food diet, but there are things you need to be aware of before taking this diet on as a lifestyle.  

Nutrition Pros and Cons

Raw fruits and vegetables are high in nutrients and fiber. What is more, relying on raw foods tends to diminish or eliminate processed snack foods. You cut down on added sugar. The net gain in nutrition is substantial. With the raw food diet, you are almost certain to lose weight. You simply do not consume anywhere near the number of calories as you do with a conventional diet.

On the other hand, the raw food diet can dramatically decrease the number of calories you consume. While this may be beneficial in the short term, it can lead to a calorie deficit, and you may be lacking some essential nutrients. This is partially due to the fact that fruits and vegetables cannot provide you with all the nutrients you require. They simply do not contain everything you need to be healthy.

What is more, cooking increases the digestibility of many foods which makes essential nutrients more readily available to the body. In the case of some fruits and vegetables, you actually get fewer nutrients by eating them raw. Cooking also releases antioxidants that you will not get by eating these foods raw. 

Health Pros and Cons

A raw food diet can substantially reduce your blood cholesterol and triglyceride levels. This means better heart health and more stable blood pressure. People on the raw food diet have less body fat and lower body mass index (BMI). This also increases the health of your heart. On the other hand, a raw food diet has been shown to lead to too little body fat, so little that it is unhealthy. This is known to have negative effects on menstruation and can lead to other health problems.  Another problem with the raw food diet is that it can lead to deficiencies of vitamin B-12 and Vitamin D. This can lead to serious health problems. 

There are trade-offs for any diet. The raw food diet does provide numerous health benefits, but you need to make certain you are getting all the nutrients your body requires. Vitamin and nutrition supplements may become necessary if you choose to live on a raw food diet. 

Health Benefits of Raw Food vs. Vegan Diets

As noted above, the raw food diet shares some affinities with the vegan diet. Both largely or completely eliminate all animal products from your diet. The crucial difference lies in the fact that a vegan diet still allows you to cook your food, and this increases your options.

The vegan diet allows for, and encourages, eating things like processed food made from soybeans. Tempeh and tofu are filled with proteins and amino acids. Foods like these easily compensate for things you may be lacking by not eating meat, dairy, and eggs.

The raw food diet does allow for some legumes, nuts, and seeds, but the raw food diet does not allow cooking or processing in any way. There are some proteins and amino acids that simply will not be rendered available to your metabolism in the raw form. With the raw food diet, you are much more likely to need supplements, but even these will not provide all the protein and amino acids you require.

However, you can include things like dried meats in the raw food diet. These may contain everything you need to remain healthy, indeed, to thrive. Some egg products can also round out your nutritional needs. The real difference in maintaining proper nutrition and health with both the vegan diet and the raw food diet is being vigilant about what you eat. Both diets require some research into the ways specific types of foods provide nutrients. From this, you can determine a reasonable menu plant that includes all the nutrients you require in a variety of foods. 

Raw Food Precautions

Since we are generally used to cooking most of our food, even many of our fruits and vegetables, there are some things you need to be aware of before embarking on a raw foods diet. Many common foods carry risks when not properly cooked. Here is a list of common foods and things you should watch out for:

Buckwheat

The greens of buckwheat are toxic. If they are juiced or eaten raw, they can be toxic, especially for people with fair skin. Buckwheat contains a chemical called fagopyrin which triggers photosensitivity and other skin problems. 

Kidney Beans

These contain a potentially toxic chemical called phytohaemagglutin. Raw kidney beans can cause nausea, vomiting, and diarrhea. 

Alfalfa Sprouts

These contain a toxin called canavanine.

Cassava

Some types of cassava are toxic, including cassava flour. 

Pea Seeds

These contain toxins that can cause neurological weakness, especially in the lower limbs. 

Parsnips

These contain a chemical produced by certain plants as a defense mechanism. This chemical is toxic to humans.  

Raw Eggs

Raw eggs can contain salmonella which causes a serious and potentially fatal form of food poisoning. 

Meat

Any raw meat may contain dangerous bacteria, parasites, and viruses. 

Milk

Raw milk may contain a bacterium called Mycobacterium bovis. This can cause non-pulmonary tuberculosis. 

In addition to these potential hazards, you should also remember that many vegetables contain vitamins and nutrients that cannot be made available to our bodies without cooking them. 

Wrapping Things Up

As people have become increasingly aware of what they eat and the impact of their eating practices, they began to think more seriously about alternatives to the conventional diet. Vegetarian diets have become largely mainstream in the last several years, and some people are taking further steps toward regulating what they eat. The raw food diet is one such diet that fits this pattern.

More than the vegan diet, the raw food diet eliminates all cooked and processed foods. The raw food diet consists primarily of fruits, vegetables, nuts, and seeds. These things are eaten either completely raw or with no more processing than soaking or juicing. Those who have switched to a raw food diet insist that this is the healthiest way to live.

While there are certain meats and dairy products that would conform to the raw food diet, it is primarily a vegan and vegetarian way of living. Meats, dairy, and egg products can be unsafe if not properly cooked.

There are health benefits to the raw food diet. You are sure to lose weight with the drastic decrease in calories. The raw food diet can be good for your heart health. However, it is important to make certain you are getting all the nutrition your body requires, and this can be challenging with the raw food diet. With some research and planning, the raw food diet is a viable way of eating and living.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

1. What can you eat on a raw food diet?

• Fresh fruits and vegetables
• Raw nuts and seeds
• Soaked or sprouted grains and legumes
• Nut milks and raw dairy products
• Cold-pressed oils
• Fermented foods like kimchi and sauerkraut
• Certain types of raw meat and fish, with precautions

2. What are the health benefits of a raw food diet?

• Increased intake of vitamins and minerals
• Higher dietary fiber consumption
• Potential weight loss
• Improved heart health due to lower cholesterol and triglyceride levels

3. Are there any risks associated with the raw food diet?

• Potential nutrient deficiencies, particularly in vitamin B12, vitamin D, and omega-3 fatty acids
• Possible lower calorie intake, which can lead to energy shortage
• Risk of foodborne illnesses from raw or undercooked animal products

4. How do I ensure I get enough protein on a raw food diet?

• Include a variety of nuts, seeds, and sprouted legumes
• Use raw protein powders from plants if necessary
• Consider supplementing with raw dairy products if not strictly vegan

For people interested in making the switch to the vegan diet, the question can be as simple as where to begin. If you are new to the vegan diet, just figuring out what your options are can be a little intimidating. 

The vegan diet involves removing more than just meat from your diet. The vegan diet takes things a step further than a vegetarian diet. This is why the vegan diet is more of a lifestyle than just a diet. 

The vegan diet means eliminating all animal products from your diet and from the way you live. It can appear like a major change in your life. 

But the vegan diet is not really complicated. It simply requires some planning and thought. You will soon learn new habits when shopping for food, and new ways of cooking that can make the switch to the vegan diet fairly easy. 

This guide will introduce you to the definition of the vegan diet. We will give you the information you need to re-adjust your living and eating habits to be completely in line with the vegan diet. And will give you information on the benefits of the vegan diet. 

What is the Vegan Diet?

The vegan diet necessarily means eliminating any and all animal products from your diet and lifestyle. The vegan diet is a commitment. With a view towards refusing any practices that involved animal exploitation in any form, the vegan diet demands that you do more than stop eating meat and dairy.

The vegan diet also insists that you no longer eat things like casein, albumin, and other animal derivatives that may be used in foods and other products like cosmetics and health care products. Part of the challenge of moving toward the vegan diet is that so many foods and other products contain animal products. 

In the absence of meats, dairy, and other foods made from animals the vegan diet includes other foods that are rich in nutrients. Vegans are generally careful to eat non-meat foods that include plenty of proteins and amino acids to make up for what they do not eat in the form of meat. 

To adhere to the vegan diet just requires some research and planning. You need to learn how to read product labels to make sure even your body products and cosmetics do not contain ingredients derived from animal exploitation. 

How does Vegan Diet work?

Making the adjustment to a vegan lifestyle simply requires some forethought. Here are some steps you will want to take to make the change.

Preparation

Once you have med the decision to go for a plant-based, vegan lifestyle, do some research. Find the kinds of foods you are able to choose from and focus on the ones that will work best for you. Building a healthy menu is different from the conventional diet. Decide how you want to balance your meals based on a new set of options. 

Research the stores in your area. Once you know what kinds of foods you can eat and what you will need to exclude, find out what grocery stores in the area keep in stock. Even though most grocery chains now stock foods that are specifically geared toward the vegan diet, not all of them do, and some are better than others. 

Once you have done some preliminary research and decided what kinds of foods you want to include in your vegan diet, do some advanced research. Cooking vegan foods requires new cooking techniques. This is a good time to be studying some of these cooking techniques.  

Pace Yourself

There are those who will jump right into a new way of eating and living. These people will have no problem going completely vegan overnight. 

However, others may want to follow a gradual transition to the vegan lifestyle and vegan diet. Begin by eliminating just one conventional food source. Cut out red meat, for example. Make certain to do the research to find the right foods to replace these proteins and amino acids, and then eliminate another feature of your conventional diet while learning how to replace this with a vegan option. 

Give yourself 30 days to make the transition to the vegan diet. You will find this an easy time that is filled with learning to cook new delicious foods. You will likely find that you no longer miss meats and dairy and cannot ever eat these foods again. 

Keep it Simple but Diverse

Many people who are new to veganism have a tendency to overcomplicate things at first. They go for complicated and expensive vegan meat substitutes. Cheese substitutes, and plant-based milk. This leads to inevitable fatigue with the vegan diet and lifestyle and they give up. 

If you are a foodie, you will enjoy learning to cook new things. But it is important to remember that this is a way of life. You are not necessarily trying out fun new things to eat once a month. You are learning to cook and prepare meals that will make up your entire diet. 

Keep things simple. Learn to cook your staples, the kinds of things you will want to cook and eat regularly and do not have you in the kitchen for hours after a long workday. Find a range of things to make and prepare so you do not get tired of eating the same things. Focus on eating whole foods – plenty of vegetables, grains, legumes, starches, fruits, nuts, and seeds. This goes back to your preliminary research. 

Of course, make sure you are balancing your nutrition and much as your tastes. 

Learn the Vegan Food Substitutes

As you make the transition to a vegan diet and lifestyle, think about the foods you are used to and how you will replace them. Most of us have grown up eating things like cheese and eggs. Take some time to figure out which foods you will need to replace these things. There are numerous vegan cheeses made from things like almonds, for example. And tofu can be used to make a delicious egg scramble. 

Plenty of these vegan cheeses, milk, and even things like sausage can be found at most grocery stores these days. Try a few and find the ones you like so you can stock up. These things will fill up your refrigerator in the absence of meat and dairy. 

Types of Vegan Diets

The vegan diet is not one simple plan. There are different types of vegan diets, and you should think about which one is right for you. The things to consider are your reasons for deciding to make the change to a vegan diet. What is motivating you to give up meat, dairy, eggs, and other conventional foods? 

Here are some primary examples of vegan diets:

Ethical

This is probably the most common reason behind the vegan diet. Most people who finally decide to give up animal products are motivated on some level by ethical reasons. 

Vegans generally believe that the exploitation and killing of animals are ethically unsupportable. This is why veganism is a lifestyle. People who have ethical objections to the killing and exploitation of animals also refuse to use things like cosmetics and clothing that are made, even in part, from animal products. 

While it is clear that many people object to the forms of animal agriculture that kill and exploit large numbers of animals, vegans believe that any use of animals is unethical and they refuse to participate in these practices. 

Plant-based

Some people are primarily motivated to live with a vegan diet for health reasons or simply to lose weight. People in this category may opt for a vegan diet without completely switching to a vegan lifestyle. For example, these people may eat a vegan diet but continue to use leather, silk, and honey. 

It is important to remember that if you are motivated to take on a vegan diet for health reasons that you must pay careful attention to what you are consuming There are plenty of foods that, strictly speaking, are vegan but are extremely unhealthy. Potato chips and cookies can be vegan. You do not want to live off them. 

But by adhering to a diet that focuses on plant-based foods that are generally free of saturated fats and cholesterol, you will see health benefits and you will likely lose weight. Vegan diets are most often what we consider “clean eating,” and are low in fat, sugar, and cholesterol. 

Raw Foods

Raw vegans do not eat anything that has been cooked. This diet consists primarily of fruits, vegetables, nuts, and grains. Some people take this route for spiritual reasons. This type of vegan diet is sometimes tied to specific spiritual beliefs regarding the natural world. 

There are variations on the raw vegan diet. Some people stick with raw foods but add a small percentage of cooked carbs and proteins. This is sometimes called the 80/10/10 diet: 80 percent raw foods/ 80 percent cooked carbs/ 80 percent cooked proteins. Still others stick with raw foods for most of the day but will eat cooked meals at the end of the day. This is referred to as the “raw till 4” diet. 

Benefits of Vegan Diets

Beyond the fact that the vegan diet helps reduce the killing and exploitation of animals, there are several benefits. The vegan diet is also good for your health. 

Losing Weight

Studies have shown that the vegan diet can help you lose more than four times as much weight as people who maintain a traditional diet. It is also known that people who live a vegan lifestyle tend to have a much lower body mass index (BMI) than conventional omnivores. 

Reduce Cancer Risk

Research has begun to show that a vegan diet reduces your risk of several types of cancer. By switching to a vegan diet, you can reduce your chances of developing breast, colon, rectum, and stomach cancer. 

Lower Blood Sugar

Vegans tend to have lower blood sugar levels. There are numerous studies that show that switching to a vegan diet can significantly reduce your blood sugar levels. This benefit extends to people who are living with type-2 diabetes. 

Heart Health 

Vegan diets can improve your heart health. In one study, doctors examined the levels of triglycerides in vegans and omnivores. They found that vegans had vastly reduced levels of this so-called “bad cholesterol” that people who lived with conventional diets. Vegans also tend to have a lower blood pressure than meat-eaters. 

Vegan Diet FAQS

What is a vegan diet?

The vegan diet involves eliminating all foods derived from animals. This means not eating meat, eggs, and dairy, and it also means not consuming any foods that include ingredients derived from animal exploitation such as casein. 

Why do people become vegans?

Most people are motivated to stop the killing and exploitation of animals. Others are driven to reduce the environmental impact of modern farming techniques. Still, others become vegans for health reasons. 

How does the vegan diet work?

To switch to the vegan diet you need to do some preparation and research. Find the plant-based foods that are healthy and suit your tastes. 

Is the vegan diet healthy?

Yes, you can get all the nutrients, proteins, and amino acids you need while living the vegan diet. 

Are there health benefits to the vegan diet?

Yes. The vegan diet can help you lose weight. Vegans tend to have lower cholesterol and blood sugar, which is good for your heart. And the vegan diet can help reduce your cancer risk. 

Wrapping things up

Most of us are familiar with vegetarian diets. People simply decide to no longer eat the meat of any kind. Swearing off meat, poultry, and fish. This idea has been fairly common for a long time. But the vegan diet takes things a step further. 

The vegan diet means no longer consuming animal products of any kind. Not only do you give up meat, but you also do not consume dairy or eggs. Vegans also do not consume any products that contain ingredients derived from animals. Things like casein, a common protein that comes from the cheese industry, is in many foods, and vegans do not eat these things. 

The vegan diet is really more of a lifestyle. To give up using all animal products usually means no longer wearing clothes like leather, fur, and feathers. The desire to refuse to participate in the exploitation of animals extends to all facets of life for most vegans. 

There are some real benefits to the vegan diet. Besides the obvious benefit of no longer causing harm to animals, there are health benefits to the vegan diet. Vegans tend to have a lower BMI, and veganism can help you lose weight. Vegan diets can be good for your heart, and they can help lower your blood sugar. 

Taking on the vegan diet is not difficult. You need to do some simple research into the kinds of foods that will make healthy replacements for meat and dairy. Learn to cook a few new staple dishes, and you will be on your way to living the vegan diet.

Most of us do our best to eat right. We know enough these days to know what to avoid and what to include in our diets. The idea of a balanced diet is so common we scarcely notice the words anymore. And we think we do what is necessary to maintain a balanced diet. 

But what makes up a balanced diet? How many of us really know what this means? Beyond the things we read online, hear from our doctors, and learned as children, the exact nature of a balanced diet may be a little more intricate than we imagine. 

A balanced diet involves weighing the correct amounts of vitamins, nutrients, and calories against your activity level and other factors. A balanced diet also involves paying attention to your carb, fat, and cholesterol intake. Maintaining a balanced diet does not require complex math and planning. Just making sure you include components of some basic food groups will ensure that you are eating a balanced diet. 

This guide will explore just exactly what is a balanced diet. Why is a balanced diet important? And how do you maintain a balanced diet?

What is a Balanced Diet?

Put simply, a balanced diet is one that provides your body with all the basic nutrients you need to function properly. A balanced diet generally consists of healthy portions of fresh fruits and vegetables, whole grains, legumes, nuts, and lean proteins. 

From these foods, you should gain a specific number of calories. A calorie is really just a unit of measurement of energy that fuels your metabolism. You need calories to do just about anything: walking, thinking, breathing—all of these baseline functions require calories. 

On average, a person requires about 2000 calories a day in order to maintain their weight. However, this number can vary according to age, gender, and physical activity. Men usually require more calories than women, and people who exercise regularly require more calories than those who tend to be sedentary.  

According to the United States Department of Agriculture, these are the general guidelines for how many calories a person requires: 

• Children ages 2- 8 years: 1000-4000 calories
• Girls ages 9- 13 years: 1400-1600 calories
• Boys ages 9 -13 years: 1600- 2000 calories
• Active women ages 14- 30 years: 2400 calories
• Sedentary women ages 14- 30 years: 1800- 200 calories
• Active men ages 14- 30 years: 2800- 3200 calories
• Sedentary men ages 14- 30 years: 2000- 1600 calories
• Active men and women over 30 years: 2000- 3000 calories

We should note that the source of your calories is just as important as the number of calories. It is possible to consume calories that have no nutritional value. These are called empty calories and are found in foods that consist primarily of sugars and fats. Processed “junk food” generally contains empty calories. 

Below is a list of items which contain little more than empty calories:

• Bacon and sausages
• Cakes 
• Cheese
• Cookies
• Energy drinks
• Doughnuts
• Fruit drinks
• Ice cream
• Pizza
• Sports drinks and soda 

You can see that these are common items. While these food items are satisfying, they have little nutritional value and do not make up part of a balanced diet. 

Why is a Balanced Diet important?

A balanced diet is important because your organs, tissues, and basic metabolic functions require proper nutrition in order to function. If you do not maintain a balanced diet, you become prone to a host of diseases and health conditions. Children who do not have a proper diet can suffer growth and developmental problems, they can suffer poor academic performance, and these eating habits can follow them all their lives. 

We have seen an epidemic of morbid obesity and diabetes in the United States, and these are a direct result of a poor diet and not eating a balanced diet. The Centers of Science in the Public Interest have shown that 4 of the 10 leading causes of death in the United States are the direct result of poor diet. These conditions include:

• Heart disease
• Cancer
• Stroke
• Diabetes

Most of these problems can be avoided by maintaining a balanced and healthy diet. 

How to Achieve a Balanced Diet

The key features of a balanced diet consist of foods that are high in vitamins, minerals, and other essential nutrients. At the same time, a balanced diet requires that you avoid foods that contain large amounts of unnecessary fats and sugars.  

The basic ingredients of a balanced diet consist of the following food groups:

Fruits: Fruits are naturally high in vitamins and other valuable nutrients. They are also great snacks as opposed to junkie sweets and processed foods. Fruits are naturally high in sugar without containing the added processed sugars that contribute so easily to the problems of obesity.

Vegetables: These are the primary sources of vitamins and minerals. Dark leafy greens are extremely healthy. Some examples include:

• Spinach
• Kale
• Green beans
• Broccoli
• Collard greens 
• Swiss chard

All of the vegetables are high in vitamins, minerals, and even antioxidants. 

Grains

Most Americans consume processed white flour as a source of grains. Unfortunately, processed white flour is a poor source of nutrition because the hull of the grain is removed during processing. The majority of the nutritional value of grain is contained in the hull. 

Processed white flour is a refined carbohydrate and is not recommended as part of a balanced diet. Whole grains are far more nutritious. Try switching over to whole-grain bread and other whole-grain foods such as pasta as sources of a balanced diet. 

Proteins

The main sources of proteins are meats and beans. Proteins are essential for muscle and brain development. The most healthy options include lean, low-fat meats such as fish, chicken, and pork. You can cut down on cholesterol by removing the skin from chicken. Since the health of the animals is just as important for a balanced diet, it is best to choose grass-fed meats.  

There are a variety of plant-based proteins to choose from. These sources of protein also contain the added benefit of fiber.

Some options include: 

• Lentils
• Beans
• Peas
• Almonds
• Sunflower seeds
• Walnuts

You can also include soy-based proteins such as tofu and tempeh. These make healthy meat alternatives. 

Dairy

These provide calcium, vitamin D, and other important nutrients for a balanced diet. You should be careful with dairy products because they also tend to be high in fat. There are plenty of reduced-fat versions of milk, cheese, and yogurt. You can also substitute with soy and almond milk that is fortified with vitamin D and calcium. 

Oils

Use these in small amounts. While olive oil does contain nutrients, it is also high in fats and can become a source of empty calories. 

The United States Department of Agriculture has a full checklist online to help you understand a detailed breakdown of how much of each of the above groups will offer you a balanced diet. 

In addition to making sure you include foods from these groups for a balanced diet, there is also a list of foods to avoid.

These are foods that contain ingredients that negate the benefits of a balanced diet. This list includes:

• Alcohol
• Refined grains
• Solid fats
• Saturated fats
• Trans fats
• Salt
• Sugars 

In addition to not being a part of a balanced diet, saturated fats and trans fats are associated with specific health risks and should generally be avoided. 

Balanced Diet Chart

The contents of a balanced diet are determined by research supported by the FDA. This research takes account of the most current understandings of food science and medicine. A healthy plate should generally consist of the following items:

• Fruits and Vegetables

Include color and variety. By choosing from the various colors of fruits and vegetables you are likely to cover a wide range of nutrients since the color of fruits and vegetables is often derived from the mineral content. At least half of your plate should include fruits and vegetables. Remember that potatoes do not count as a vegetable. They are primarily starch and can have a negative effect on things like blood sugar levels. 

• Whole Grains

About one-quarter of your plate should include whole grains. Quinoa, oats, and brown rice are great choices that are easily available. Whole wheat pasta is another good option. Avoid foods made with processed white flour. These can also negatively impact blood sugar levels and upset insulin balance. 

• Protein

Proteins should take up one-quarter of your plate. Stick with fish, poultry, and nuts as protein sources. Although lean meats are good sources of proteins, they can also be difficult for the body to process. Avoid processed meats like bacon and sausage. 

• Healthy plant-based oils

These healthy oils include olive, canola, soy, corn, sunflower, and peanut oils. Avoid partially hydrogenated oils and anything that includes tans fats. Always keep in mind that the label “low fat” does not necessarily mean healthy. 

• Drink water, coffee, or tea

Avoid sugary drinks, including soda. Keep milk and other dairy products to one serving per day. Also, limit juices to one small glass a day since these contain high amounts of sugar. 

In addition to being vigilant about a healthy plate, staying active is a crucial component of good health. 

Balanced Diet FAQS

What is a balanced diet? 

A balanced diet simply means eating food that provides a range of the essential nutrients your body requires to function properly. It is important to ensure a variety of foods and a variety of items from each group of foods. Part of a balanced diet means not eating too much of any one thing. Eating too much of one type of food can produce health problems. For example, healthy fats a necessary feature of a balanced diet. Eating too much healthy fat will result in an accumulation of fat and this contributes to obesity.  

How do you benefit from a balanced diet?

One of the most obvious and immediate benefits of a balanced diet is weight control. It is much easier to stay fit while maintaining a balanced diet. Overall, a balanced diet will help you avoid health problems like heart disease, diabetes, several types of cancer, and even helps fight depression. A healthy and balanced diet will maintain energy levels and fight fatigue. A balanced diet, combined with an active lifestyle, will help you live longer. 

How do you achieve a balanced diet?

Some general rules for achieving a balanced diet avoid all processed foods, avoid anything that contains added sugar, and avoid processed fats and trans fats. Reduce your intake of all sugars. Make sure you include foods from the groups discussed above: fruits and vegetables, healthy proteins, whole grains, and healthy fats. 

How important are fruits and vegetables?

A sizable portion of fruits and vegetables are essential to a balanced diet. As we saw above, roughly half of your plate should consist of fruits and vegetables. Always include a wide variety of fruits and vegetables. And remember, simply using a variety of colors will ensure that you are getting as many of the essential nutrients as possible from fruits and vegetables. Fruits and vegetables are crucial for everything from the most basic biological functions to healthy hair and nails. 

Wrapping things up

Most of us are taught the basics of a balanced diet as children. This is just one of those things that get instilled in us at an early age. But just as many of us stray from eating a balanced diet for a host of reasons. The busy lives we lead today can make it difficult to pay attention to our diets, and this can lead us to start relying on things like fast food and unhealthy snacks. 

The fact remains, a balanced diet is central to good health. Exercise and staying active are important aspects of a healthy lifestyle. But without a balanced diet, these things do not have the benefit they could. Simply eating the right foods in the correct quantities is the first step toward maintaining our health. 

And again, achieving and maintaining a balanced diet does not require advanced science. Choose fresh fruits and vegetables, whole grains, and healthy fats, and avoid processed foods and added sugar. These are the most elemental features of a balanced diet.

Achieving and maintaining a balanced diet just requires paying a little attention to what we eat and how much we eat. Cover the bases of the food groups detailed above, avoid sugars and fats, and stay active. These are the key features of a balanced diet.