The Mediterranean diet plan is basically based on the diet plan followed by the people of Greece and Italy in the 1960s. The diet primarily consists of food items predominantly eaten by natives from that region such as generous helpings of fruits, vegetables, pasta, and rice and a limited quantity of red meat. There are alleged reports that swear by this diet plan’s ability to help one reduce weight, prevent strokes, type 2 diabetes, premature death, and heart attacks. There is no such exact diet plan because around the Mediterranean Sea, there are many countries and the people of those countries have a diverse palate influenced by indigenous produce and their culture. In this article, you will get dishes and foods that you can include in your Mediterranean diet menu in order to make it healthier. The basics of a Mediterranean diet Here are some of the some of the basic foods that you should include in your Mediterranean diet menu: Foods you must eat regularly: Vegetables, legumes, bread, whole grains, extra virgin olive oil, fruits & nuts, fish and seafood, seeds, herbs, and spices Foods to eat in moderation: Eggs, cheese, poultry, and yogurt. Foods to eat rarely: Red Meat Foods to be avoided: Sugary dishes, added sugars, refined grains, processed meat, and refined oils Food items you need to abstain from while on the diet: These are some of the unhealthy foods that you should not have in your Mediterranean diet menu: Added sugar: Candies, soda, ice cream, and other related sugary foods Refined grains: Pasta prepared with refined wheat and white bread Refined oils: Canola oil, soybean oil, and cottonseed oil Trans fats: Margarine and other processed foods Processed meats: Sausages and hot dogs, among others Food items that should be included in the Mediterranean diet: There is no exact definition of what a Mediterranean diet comprises since the region is made up of different countries that have varying culinary preferences.

There are numerous diet meal plans available in the market today. Most of them make promises of shedding fat off your body within a few days. Some are quite bizarre and dangerous. The names are also unique in their own way. Does this fad diet work in reality? Let’s have a look to find out what is all the fuss about: 3-Hour Diet The people following this diet meal plan eat a small portion of meal every three hours all through the day. The theory behind the diet is that it keeps metabolism running since you are regularly eating and therefore burning fat is easier. There is nothing that you cannot eat. You just need to maintain the limited portion size. One is allowed to have candy bars, fried chicken, bacon and red meat while on this diet. Atkins Diet This is one of the diet meal plans that emphasizes eating low-starch vegetables and lean protein. You need to avoid simple carbohydrates such as sugar and flour as well while on this diet. The diet works to ensure reduced glycemic load or carb content to maintain healthy blood sugar levels. It is believed that eating fewer carbohydrates makes your body burn more fats. Best Life Diet This diet will change the way you live, exercise and eat to attain a better and healthy life. The goal of this diet is to find out the reason behind overeating. The diet was designed to attack the quick-fix attitude of most diet meal plans available in the market today. The Best Life Diet would walk you down a path where you would find out the reason for being out of shape in the first place. Accordingly, you would be advised and inspired to bring in emotional and physical changes that will last forever.

Thanks to the growing urge of looking good and staying fit. We all crave to live a healthy life. However, with the advent of various diet programs listed by the health experts, the calorie consciousness and the doubts revolving what to eat and what to omit, we have somehow lost our perspective of a good diet plan. Amidst thousands of changes in the traditional meal plans and food, the basic question arises as to what exactly should we consume to stay fit and what diet plans should we actually stick to? We have brought to you world’s best free diet meal plans here, which shall help you with the dream body you dreamt besides keeping you fit and fine. Free diet meal plans to shell out those extra fat and look your absolute best We know that weight loss has been your concern. You have flipped open various health magazines, subscribed to health forums, ate all things healthy and have also gone to the extent of popping in weight loss pills, but sadly none gave any results, except for the fact that they kept eating half your salary. We have gathered up few awesome guidelines for your free diet meals: Start by taking some 5-6 meals a day, followed by snacks. To have successful results, you should always commit to food packing the prior night. This way, you would always have low-fat and fresh food around. Keep it trouble-free and less complicated, by avoiding to get too much caught up in the diet meal specifics. Begin by counting the calories. Slower your eating process. Choose from healthy foods such as whole grain cereals, vegetables, fruits, nonfat dairy products, beans, skinless poultry, fish, and meats. Avoid food that is high in calorie and fat. Avoid food that has too much sugar content such as candy bars, candy, pastries, and pies.

Our daily diet defines our health in reality. The nutrients from different foods react in different ways in our body, and it affects the cholesterol, blood glucose, blood pressure, and weight. Diabetes is one of the most common problems nowadays, and many people suffering from diabetes find it difficult to maintain a healthy diet to stay fit. Many people prefer consuming processed food and often end up with numerous health-related problems. A healthy diet can be very helpful for a diabetic patient, and they should try some good diabetic meal plans to stay healthy and fit. This article will highlight some great meal plans for the diabetes patients, and you should also go through the article if you are in search of effective diabetic meal plans to stay healthy and fit. Carbohydrates Carbohydrates play a major role in maintaining your blood glucose. Experts suggest your insulin dosage depending on your dietary habits, especially carbohydrates. If you don’t have the habit of consuming carbohydrates in every meal, try to include it now onward. Diabetes patients should prefer sources like fruits, high-fiber whole grains, vegetables, and so on. We also recommend you to choose the source of carbohydrate with added sugars, salt, and fats. Proteins Proteins acquire the position of the second important factor for diabetic patients. Proteins play a vital role in defining your health and satiate hunger at the same time. Proteins play a major role as they don’t affect your blood glucose similar to carbohydrates. We recommend you to use portion control along with protein consumption to prevent excessive weight gain. You have to remember that low blood sugar can’t be treated with protein mixtures and shakes. It can push insulin to work faster in type2 diabetes and hence it should not be used for patients suffering from type2 diabetes.

Triglycerides are fats found in the blood. If it exceeds normal level, it can cause cardiovascular disorders. Currently, one-third of American population battles with high triglyceride levels. These fat molecules enter the bloodstream from the unused calories from the ingested food. Alternately triglycerides released from the fat stored in the body as a standby energy resource. People with high level of triglyceride can adopt diet changes to reduce it. Here are a few triglyceride food plans that you can start off with. Diet Plan for Breakfast Cereals and berries Have one serving of cereal with less than 9 grams of sugar. Top it up with berries like raspberries, blueberries or strawberries. You can also start the day with half a cup of oatmeal immersed in a cup of skimmed milk. Top it with walnut pieces for crunchy and healthy morning energy. Egg breakfast You can opt for two egg whites or can choose egg substitutes instead. Add veggies like tomatoes, spinach, onions, and mushrooms amounting to a cup. Top it with a tablespoon of olive oil, or fat-free margarine if you need a saucy salad. You can have this salad mixture with a pair of whole wheat toasts. Add a citrus fruit like orange to your breakfast for an energetic start. Seafood Start Seafood lovers can start their day with an ounce of smoked salmon along with a whole grain bagel. Add a teaspoon of low/ no fat cream cheese and fresh dill capers to add extra flavors. Include a cup of melon for hydration and minerals. Wholesome And Thoughtful Lunches A low triglyceride food plan need not be flavorless or boring. You can try out the following tasty options. Salad with soup Mix equal portions (one cup each) of a low-fat veg soup along with fruits and combination of chopped vegetables.

One of the most popular diet plans currently is the keto diet. Although it originated a few years ago, the diet has remained popular, especially among those with a specific health goal, such as gaining muscle or losing weight. It is a low-carb, and high-fat and high-protein diet; and one of the best ways to stick to it is to opt for a keto meal delivery service. Here are some options: Fresh n Lean Fresh n Lean has several diet plans, including a keto diet plan. You have the option of getting all three meals, i.e., breakfast, lunch, dinner, delivered to you for the entire week. When you are ordering your meal for the week, you can also opt for additional snacks. Their keto meal delivery plan is not only recommended by nutritionists, but is also certified by the United States Department of Agriculture (USDA). Each meal is priced at $10.38, and if you are a new customer, then you can get $20 off your first order. Home Chef Home Chef caters to not just you but your family’s needs. They deliver boxes with ingredients and recipes that you can easily make at home for a family of two, four or even six. They feature weekly menus and offer a range of meal kits under the carb-conscious section. Once you sign up on their website, you will be asked to choose from the various meal plans they offer, including any ingredient that you want excluded. The costs vary depending on the meal option you choose; however, the average starting price per serving is $6.99. Ketoned Bodies One of the unique selling propositions (USP) of this meal delivery service is that they support regenerative farming, which makes their produce sustainable. They also procure organic vegetables and only use grass-fed beef and pasture-raised pork and chicken for their meal kits.

Diabetes is a chronic condition where the sugar levels in the blood become incredibly high. Today, diabetes is a widespread condition, mostly because of the kind of unhealthy lifestyle people lead.Contrary to popular opinion, having diabetes does not stop you from eating the foods you like, instead helps in including plenty of nutritious and healthy choices in your diet. A healthy diet is a foundation for the management of diabetes. A diabetes diet is the finest meal plan for almost every individual. It is a guide chart that tells you what kinds and how much quantity of foods you can pick to eat at different mealtimes. Paying heed to the guide chart is of high significance. Following your diabetes diet plan on a regular basis will help keep your blood sugar and weight in check. Start by with building and following diabetic meal plans. You must begin with breakfast followed by lunch and then dinner. Besides this, take two light snacks between the meals. A combination (combo) meal can give you about 1,400 calories each day. Consult with your dietician or doctor to figure out the best diabetic meal plans, so that you can keep your calories intake in check. How many calories you should consume ideally depends on your age, weight, health conditions, and lifestyle. Smart food choices for diabetes The 8 primary elements of diabetic meal plans are: Fruits Vegetables Low-fat or nonfat dairy products Yogurt Whole grains Beans Lean meats like fish and poultry Legumes including peas, lentils, and dried beans These heart-healthy foods are high in nutrients and low in calories and fats. A heart-healthy diet comprises a perfect balance of carbohydrates, fat, fiber, vitamins, and protein. It is the mainstay of medications and activity levels. Sticking to a daily diabetic meal plan may seem to be quite challenging at first, but once you have the meal plan in place, you will start enjoying it.

Health is a primary concern for a lot of people and with a rise in health issues like obesity and arthritis, the biggest concern is weight loss. However, weight loss is not an easy task and cannot be achieved in a few days. A winner amongst quick, yet healthy weight loss methods is a liquid diet. A diet consisting only of liquids instead of solid food is called a liquid diet. A liquid diet comprises water, broth and plain gelatin that are easy to digest and leaves no undigested residue in your intestinal tract. In a liquid diet, most of your carbs and other minerals necessary for your body are obtained by fruit and vegetable juices or broth that contains no pulp. It is often prescribed to patients with digestive problems, recovering from injuries or who are about to undergo surgery. When a person follows a liquid diet, it helps detox and kick-starts your body‘s mechanisms with weight loss procedure. There are various liquid diet plans that one can follow to reduce weight. However, choose the best liquid diet plan by consulting a dietician and understanding the needs of your body and your stamina. Detox/cleansing liquid diet plan In a busy and hectic schedule, our body tends to suffer the most. An unhealthy lifestyle and constant pollution can take a massive toll on your body making it prone to diseases. Detoxing and cleansing have to be a priority for all to maintain its well-being. In a detox/cleansing liquid diet, you can see the effects almost immediately. One can always opt for a lemonade diet, also referred to as a master cleanse diet. One needs to drink only one drink of lemonade for a week. Blend 50 ounces of water with10 tablespoons of organic B grade maple syrup, ten tablespoons of fresh lemon juice along with half a spoon of cayenne pepper.

A significant statistic was recently released on the number of Americans suffering from diabetes or pre-diabetes. Over 100 million Americans are suffering from one of these two conditions and this number is only expected to rise with time. Processed food and junk food does us more harm than good and sadly, many people do not know their limits. If you continue to consume junk foods, it will lead to weight gain and you might suffer from either high blood pressure or high levels of sugar in the blood. Why suffer from these diseases in the first place when you can control what you eat? Living a life dependant on pills and medications is not appealing and hence exercising and following a proper diet is essential. Of the many diet plans available in the market today, the 1200 calorie diet plan is quite popular and with good reason. In this article, we will discuss the pros and cons of this diet plan and help you determine whether it is worth taking up or not. What is the 1200 calorie diet plan? The 1200 calorie diet plan is believed to be very effective when it comes to tackling weight loss. Our bodies require a certain amount of energy to function and in order to maintain a healthy look. We get this energy from the food items we eat and following an intake of just 1200 calories per day encourages the burning of stored fats in the body. Hence, this way, your body will lose weight while compensating for your limited calorie intake. While maintaining the requirement of nutrients, avoiding junk food and maintaining a lowered calorie intake, the body should respond well and help you achieve the weight you dream of. While this will take time, the method is spot on. The details of the 1200 calorie diet are given below:

If you are planning to shed a few pounds, the 1200 calorie diet plan is a good deal. The 1200 calorie diet is a good start as it only allows an intake of 1200 calories in a day, which is less than an average intake of 1900. A perfect plan for women leading a sedentary lifestyle, this diet plan helps in losing extra pounds sticking to the belly. However, remember, the 1200 calorie diet is not a way of life, it is a tailored plan that helps to lose weight faster and in a healthy fashion. Before you plan to put yourself on the 1200 calorie diet, remember, there is no easy way to lose accumulated fat; it requires dedication and honesty with one’s self. The plan aims at consuming lesser calories than the body burns and in this way the body starts burning stubborn fat. A7-day diet plan, it is packed with carbohydrates, proteins, and fats without crossing the prescribed limitation. Another advantage of this diet plan is that it has a lot of food items that are recommended, from lean proteins to legumes, organ meat to fresh fruits and vegetables, everything is allowed in this plan but in limited quantity. Let’s see what an ideal day of the 1200 calorie diet plan has to offer: Breakfast – Most important meal of the day, it is important to fuel up the body to efficiently carry out day-to-day activities. If the only way you can shake off morning blues is by having a cup of tea, then have it, but don’t put sugar in it. You can start your day by having a glass of milk (without sugar) or buttermilk. Along with it, you can eat wholesome cereal like porridge or oats. On other days, you can replace cereal with a slice of multi-grain bread and a slice of cottage cheese or protein-packed pancake.

The key to managing diabetes is to follow a healthy diet that can keep your blood sugar levels in control. What you eat in your meal has a direct effect on how much sugar your blood contains. So, making the right food choices is going to help you manage blood glucose levels better. At the same time, keep in mind that there is no one-size-fits-all diet for patients diagnosed with diabetes and you must consult your doctor before making major dietary changes. Your doctor will come up with a meal plan to tell you what you can eat for your main meals and snacks in between meals. The plan also contains details on how much of these foods you should have. A healthy diet for those with diabetes should typically have 40%-60% calories from carbs, 30% or less from fats, and 20% from proteins. How to make a diet plan to manage diabetes? The idea is to follow a diet plan which is low in sodium, cholesterol, and added sugar. You need to identify which foods cause your blood sugar levels to spike. It is not always the type of food that you consume, but the combination of foods that you eat, which can be harmful when you have diabetes. To begin with, you must know how to measure portions and count carbs as they have the most impact on blood glucose levels. Individuals who take insulin at mealtimes need to know the portion of carbs in their meals to make sure they get the right dose. Every meal must be well-balanced, with a good blend of carbs, fruits, veggies, fats, and proteins. Carbs like whole grains, fruits, and vegetables are good for people with diabetes because they are fiber-rich and keep blood glucose levels stable. You must also adjust your diet and medicines.

Maintaining a healthy diet is necessary, to say the least. Processed and junk foods have become an integral part of our diet, and eating too much of it can lead to serious health issues in the long run. The number of people suffering from high sugar and salt levels in the blood has exponentially increased. To put it into perspective, over 100 million people in the country currently suffer from either diabetes or pre-diabetes. A large number of people are obese and hardly exercise. While this may not impact your health immediately, it will in the future. Nobody wants to live a life eating pills to control a disease. The best way out is to bring a radical change today to ensure that this never happens. This change is only possible if you follow an effective diet plan along with regular exercise. We have made the process of selecting effective diet plans much easier for you. Here are a few of the best diet plans of 2018 that actually work! DASH Diet Quite a fancy name for a diet right? The DASH diet is true to its name and it was designed to help people with high blood pressure. Needless to say, it is one of the best and most effective diet plans out there. Regulation of blood pressure is crucial when it comes to patients with hypertension, and the DASH diet aims at helping with the process. This diet comprises low-fat dairy products, lean protein, whole grains, vegetables, and a mix of fruits. If you are on this diet, try to avoid eating some harmful oils, full-fat dairy, sweets, sugary beverages, and saturated fat. You must also try to reduce your salt intake as a preventive measure against high blood pressure. Mediterranean Diet Another diet true to its name and origin is the Mediterranean diet.