Vegetarian Diet

There is more than one vegetarian diet. If someone tells you that they are a vegetarian that could mean many different things. With each style of a vegetarian diet there are certain foods that are restricted. With each food that is restricted it is important to consider what those foods do for your body so that you can find other ways to get the nutrients they used to provide. Any of these ways of eating can help you to lose weight and more importantly keep it off and be healthier.

High Protien Diet

Here are a few categories of vegetarianism:

High Protien Diet

· Vegan - a vegan diet is one that does not have any animal products in it at all. There is no meat, diary, fish, poultry, eggs, or any products that contain any of these items. Many times vegans will also not eat honey.

· Lacto-vegetarian - a lacto vegetarian consists of a diet that cuts out meat, fish, poultry, and egg, but diary is allowed.

· Ovo-lacto-vegetarian - an ovo lacto vegetarian will not eat meat, fish, or poultry, but they will eat eggs and dairy products.

If you are considering switching over to a vegetarian diet for weight loss there are a few things that you can do to slowly change you meals. It might not be a good idea for you to completely cut out the meat, especially if you have had a diet heavy in meat for a long time. Instead slowly change what you eat. Start this process by increasing the meat free meals that you already eat. For example if you make a vegetable stir-fry make this more often.

Once you are comfortable with a few more meat free meals during the week add in substitutions. For example there are many meat free versions of faux ground beef, or fake chicken. Some of these are really great and much healthier for you than their fleshy counterparts. Try to substitute a few meals with these alternatives. Even with this simple switch you will start to see a change in your waistline.

Finally try new menus. There are hundreds of great vegetarian cookbooks and the internet has a never ending supply of interesting recipes that you can try. There are also many vegetarian restaurants or restaurants that offer vegetarian options. Try some of these places and when you find foods that you enjoy ask for the recipe so that you can try to make them at home.

It has been proven that people who eat a vegetarian diet, no matter what style of that diet eat fewer calories than people who eat meat. A vegetarian does need to be more careful with their protein choices. It is easy to pick high fat proteins on a vegetarian diet, like cheese. But there are many low fat proteins that are good for you and have less negative dietary issues and less fat. Many of the protein foods that you love can also be found in low fat options. So feel free to eat the cheese if you want it, just try it in low fat.

How you cook your foods can also affect their nutritional value. If you are changing your diet for weight loss it is important to know that foods that have been fried are the least good for you. If you enjoy fried foods try to bake, grill, or steam instead. Often these cooking styles can make your food taste better and they are much better for you. If you do a lot of stir-fry cooking try to use less oil which will help make that cooking process healthier as well.

For any type of healthy eating diet, it is a good rule of thumb to always choose whole foods. This means eating foods that are natural. If you have the choice between French fries and an apple, go for the apple. If you have a choice between spaghetti with canned tomato sauce or roasted vegetables, go for the vegetables. This way you are making the healthy choice with foods that are fresh and natural.

Vegetarian Diet
High Protien Diet

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Lemonade Diet Recipe

The Lemonade diet was first developed by Stanley Burroughs as a natural, healthy way to detox and renew the body's immune system. In recent years, the diet has gained massive popularity as a weight loss diet due to it's simplicity and effectiveness in weight in 10 days.

High Protien Diet

Here's how you prepare the Lemonade Diet Recipe:

High Protien Diet

For ingredients you would need,

-Organic Lemons
-Grade B Organic Maple Syrup (not the maple syrup on the breakfast table)
-Cayenne Pepper (preferably powdered instead of capsules)
-Unrefined Sea Salt
-Filtered Water

To prepare one serving of the Lemonade Diet Recipe drink, you would require

-2 tablespoons of lemon juice
-2 tablespoons of maple syrup
-1/10 tablespoons of cayenne pepper
-10 oz of filtered water

You should consume from 6 - 12 servings of lemonade drink a day for either 3 day or 10 day.

Insider Tip: One of the chief ingredients used in the Lemonade Diet Recipe is water. Because water is plentiful everywhere, we tend to take it for granted. However many of us do not realize that availability does not equal purity. In fact most of the water that we drink is mixed with chemicals like chlorine and fluoride. We know that chlorine is used to kill bacteria in the water so imagine what it can do to our bodies' cells. To help make the Diet Recipe more effective, use pure water during the lemonade preparation. This will put less stress on your body and help to speed up the purging of toxins from the body.

Lemonade Diet Recipe
High Protien Diet

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Choosing The Right Protein Powder

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose. Whey, milk, egg, and soy are some of the "mainstream" names, but to the bodybuilding community it gets broken down even more:

High Protien Diet

Whey protein isolate

High Protien Diet

whey protein concentrate

Hydrolyzed whey

Calcium caseinate

Egg white

Whole egg

Micellar casein

Etc, etc, etc...

What are the benefits of all these different forms of protein?

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

How can we use these different forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.

Casein Protein:

Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.

Soy Protein:

As mentioned I would avoid this one altogether.

Blend Proteins:

Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at periods outside of the six hour post workout window.

Whey Hydrolysates:

Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.

Money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.
The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

So what is the bottom line? Which should you choose?

For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein

Choosing The Right Protein Powder
High Protien Diet

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GM Diet - My Experiments With the Truth

You may love it or you may hate it, but I am very sure, if you are seeking for weight-loss methods, you can never ignore it. General Motors Diet or popularly known GM Diet, ranks highest in the most-sought diet charts. Surprisingly, I have yet not found any information about GM Diet on any of the official sites of General Motors (update me if I have missed any).

High Protien Diet

Various sites, blogs and forums have discussed about GM diet, but in a scattered manner. My primary intention behind this post is to represent various facets of this diet plan and to give a comprehensive overview, based on the experiences of my own as well as of my friends.

High Protien Diet

BACKGROUND:

This diet plan was introduced at a general meeting of General Motors Corp. on 15th August 1985, initially intended for the use of the employees of General Motors company, to facilitate wellness and fitness. It was granted by the United States Agricultural Department and the FDA, further tested by the Johns Hopkins Research Centre.

It was designed as a 'De-toxification diet program', to improve ones metabolism through its cleansing systemic effects, reflected by an improved disposition and a feeling of well being. As an end-result, a weight loss of 4-6 kgs was expected within the program-week.

THE PLAN:

Here is the day-wise diet plan and its dietary significance. I have added few things from my experience and experiments, which worked.

Day 1:

Fruits of any kind (except bananas) in any quantity. The most preferred fruits are the melons and cantaloupes, due to their high water content. In addition, you should drink at least 10 glasses of water.

By eating fruits, you are preparing your system for the upcoming program. Fresh fruits are nature's perfect food, providing all essential elements needed to sustain life. Fruits are also a good source of antioxidants and are fiber-rich. Fruits are also considered as a negative-calorie food, thus burning more calories for its digestion than those provided.

Believe me, I have done GM diet twice and have found this day the most difficult one. Firstly because of the sweetish taste of all fruits, and further due to an intense craving for bread or spices, that one develops towards the end of the day. The solution for this is the Soup to break the monotony of the fruity taste.

Day 2:

The day can start with a large baked potato with one pat of butter for breakfast. It definitely fills you with complex carbohydrates to start your day after the first sweety-fruity day.

For the rest of the day, you should eat all sorts of vegetables of your choice, raw or cooked. Vegetables have very less calories, high in nutrients and fiber. There is no limit on the amount. This should be added with drinking at least 10 glasses of water.

One can also mash a baked potato, add some onion & curd, and spice it up with chaat masala & red chilli powder and pinch of salt.

Day 3:

This day consists of a combination of fruits and vegetables of your choice, except banana & potato. In addition, you should drink at least 10 glasses of water. Potato is avoided on this day since the carbohydrates are available from the fruits that you eat.

One can do varieties of salads mixed with fruit slices. If you take more cucumber and melons, it's more likely to lose weight than any other vegetables or fruits. Adding a curd to vegetable salad, in a 'raita' form will make it more palatable towards the evening, when it gets monotonous.

Day 4:

A day when you can eat nothing but eight bananas coupled with three glasses of milk. It is not mandatory to eat 8 bananas; you can have less as well. In fact, you might feel satisfied within 4-5 bananas within the whole day. This is the day when you can clearly feel your food-craving diminishing significantly. It feels divine, to get over your 'desires'. Do not forget to drink at least 10 glasses of water, as always.

Bananas will act as a provider of carbohydrates that is easy to digest, coupled with sodium and potassium reserve.

Day 5:

This is considered as a 'Feast day', where you should eat up to two portions of lean beef (10 oz.) combined with six whole tomatoes - as a source of fiber. On this day, you should increase your daily water intake to at least 14 glasses. This is to cleanse your system of the uric acid getting produced. You will experience colorless urine on this day.

Beef is a source of proteins & iron, and thus an alternative can be paneer (tofu - soya paneer for better results) coupled with mushrooms for the vegetarians. Many people have recommended rice as a replacement to beef, but if one considers the nutritive contents, rice can not be the right surrogate.

Day 6:

Another day with beef and vegetables. Today you can eat any amount of beef combined with cooked or raw vegetables. Keep your daily water intake to 14 glasses. You can add the Soup to add some spice to your day.

Iron and proteins from the beef or paneer-mushroom combination, while fiber and nutrients from the vegetables. Till this time, you must have experienced an energetic feeling and an awareness of the power of natural food items.

Day 7:

The food intake on this day should consist of a bowl of brown rice with fruit juices and any vegetables you want to eat. Drink 14 glasses of water.

The juices will break the fast (?) providing the essential nutrients along with the vegetable stuffing. The brown rice provides the carbohydrates.

Now you must be at least 4 kgs lighter than day one, yet more energetic and free from the cravings for high-calorie stuff.

The Soup:

The following soup is a modified version of the GM Wonder Soup since it is not possible to get the Lipton Onion soup mix everywhere, as suggested in GM Soup. The modified soup goes parallel to the 'rassam' or 'saaram', served in south India. This soup is allowed to be consumed in large quantities throughout the program. It is intended as a supplement to your diet.

Boil few large-cut onions, tomatoes, cabbage, and celery in water. Add the sambhar masala for the taste. You may also add tomato-puree (but with the skin) instead of tomatoes to make it thicker. One can season it with herbs and flavorings. You may also add: asparagus, peas, corn, cauliflower, green beans or finely chopped mushroom.

General instructions for all days:

You may squeeze a lemon to flavor the water that you drink every day. No alcohol of any kind since it adds empty calories. Salt should be used as less as possible. Use artificial sweetener, in case you can't stay away from the sweet taste. No fruit juices till day seven. Black coffee or tea is allowed.

You may repeat the schedule, if you want further weight loss, but it is suggested that you should take a gap of at least two weeks in between two schedules.

========

Now the most important part: the doubts, accusations and myths.

"It works just by losing the water content of the body and not actually a fat loss."

a.    Firstly, there is no mention of restricting the water intake on any day. How can one lose only water if we are consuming at least 10-14 glasses of water every day, added with the unlimited quantity of soup and the water contained in the melons, fruits and vegetables?

b.    It basically acts on the principle of 'negative calorie foods' where you are consuming certain foods that demand more calories to burn themselves than what they provide themselves. High-fiber food stuffs you but doesn't provide the required calories, instead demands more calories to burn themselves, which is derived from the stored energy-deposits.

"Skin gets dry and you may lose your hair during and after the GM diet."

a.    At least I have not met anyone in my acquaintance complaining of this, but found this on few blog-posts. The reason can be insufficient amount of water intake and not supplying enough protein sources on specific days.

"It is a temporary loss and you regain all lost weight in couple of weeks."

a.    Obviously, if you resume your high-calorie food once again. It is not difficult to lose weight, but to maintain it. Malvika, my wife who is a dietician, always recommends a maintenance diet program after the GM diet schedule as follows:

i.    Only liquids in the form of soups, buttermilk or fruit juices for dinner on three consecutive days in a week. This should be followed endlessly, until you want your weight to bounce back.

ii.    Drink plenty of water as if you are on GM diet.

iii.    Exercise regularly.

"It's just a Crash-diet and a Fad, nothing else!!"

a.    First of all, it is not promoted as a weight-loss diet, but a Detox diet that cleanses your system from within. Weight loss is just a by-product of it.

b.    Even if one looks at it as a 'crash-diet', it surely will not harm you, but will 'move' your weight in the least period, thus motivating many who tend to leave their regular diet and exercise regimens within first month, for not getting desired results. Once you can 'see' your weight dropping, it boosts your will to try further.

c.    As said above, it is futile unless you back it up with a maintenance program. You can not be on GM diet for lifetime, nor you can or should do it every month. Instead use is as an initial-motivator and switch to a liquid-dinner course later.

MY OWN EXPERIENCE:

I myself have done GM diet twice. The first time I was very sincere in following it. Thanks to my wife and my mother, who made all arrangements for the foods on each day. I lost 4 kgs towards the fifth day. I could not lose any further on the last two days and I presume that to the rice I ate, as a substitute to the beef. The lost weight remained there for a month, in spite of not maintaining it actively. I could have lost at least half a kilo more, if I would have stayed away from the rice, which in any case I do not like to eat.

The next time I started it, but had to leave it in between due to some unavoidable circumstances. But had seen significant change in my weight and the energy level for the four days that I followed it.

The most significant gain has been with my lipids coming down to normal. I have had really bad lipid levels for two years and after following GM diet twice, being on statins and taking self-prescribed homeopathic medicines for the same, the latest levels of lipids were perfectly within normal limits. The credit goes to the high-fiber rich GM diet as well.

THE CONCLUSION:

If followed sincerely, GM diet has a definite positive effect of its own on our metabolism. I agree that it is not an end in itself, and one needs to maintain the metabolism by appropriate food habits and exercise regimen. GM diet can not be a 'quick & easy' substitute to 'efforts', but surely can be a booster for those who have never seen their weight going downhill, providing a 'kick-start'.

As Malvika says, 'one should take a diet that s/he can follow for the lifetime...' and that's true! You can never have GM diet for everyday, since there are so many delicacies around to enjoy, but for that we need to have a balanced metabolism, so that we can give them their due justice.

GM Diet - My Experiments With the Truth
High Protien Diet

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