Skip to main content

What is the 80/20 diet plan? Is it really effective or just a fad diet?

Health Foods

Health Foods


These are usually found in supermarkets categorize as organic foods, natural foods, whole foods, or vegetarian foods. Health foods offer much more nutritional value compared to processed or prepackaged foods.

If you’re looking to change to a healthier lifestyle and change your diet, you can opt for vegetables, fruits, whole grains, and quality protein. 







1. Vegetables - Vegetables contains a lot of vitamins, minerals, antioxidants, and fiber. It can also help you to lose weight since even if you eat large portion of vegetables it won't contain a lot of calories. Some vegetables may contain a mix of carbohydrates along with smaller amounts of healthy fats and protein. Broccoli contains twice as much vitamin C as is recommended for daily intake. Sweet potato has a lot of vitamin A. Asparagus is loaded with vitamin K. Bell peppers is a good source of antioxidants and vitamin C. Carrots contains fiber and vitamin K.

A study published by the Journal of Diabetes Investigation shows that high intake of green leafy vegetables, yellow vegetables, cruciferous vegetables and fruits may lower risk of type 2 diabetes. Another study said that eating green leafy vegetables including cruciferous vegetables may reduce the incidence of cardiovascular disease.

2. Fruits - they are packed with vitamins and essential nutrients, they are very easy include in your diet since you can eat them straight out with very little or no preparation at all. A research published by Nutrients concluded that it is beneficial in reducing weight and promoting a healthy life style if you include more fruits in your everyday diet paired with exercise and reducing intake of sugar and fat.

Examples of good fruit to include in your diet are:


Apple - high in vitamin C, fiber and antioxidants. Great for snacking replacing potato chips and sweet foods.
Avocados - great for guacamole dips and for salads. It contain 20 vitamins and minerals per serving which includes B vitamins, folate, lutein and potassium. Avocados are high in monounsaturated fat, which is good for the body.
Bananas - great source for potassium and it also high in protein and dietary fiber.
Orange - good source for vitamin C, fiber and antioxidants.
kiwifruit - also called as Chinese gooseberry, contains good amount of vitamin C, vitamin K, vitamin E, folate, and potassium.

3. Whole grains - Whole grains are the healthier source of complex carbohydrates and some vitamins, dietary fiber and minerals. There are a lot of healthy benefits in eating whole grains, like lower risk of heart disease, diabetes, some cancers and other health problems. Example of whole grains are brown rice, popcorn, buckwheat, whole-wheat (bread, pasta, and crackers), barley, bulgur, and oatmeal. Adding whole grains in your diet can help prevent diabetes, stroke, colon cancer, heart disease, asthma and Alzheimer’s. According to this study low intake of whole grains is among the leading dietary risk factor for death and disease. Eating whole-grain regularly can lower LDL and triglyceride levels, which contributes to an overall reduction in coronary heart disease-risk factors.

4. High-quality protein - these protein contains all of the essential amino acids needed by our body since it cannot make the essential amino acids on its own, we need to get it from food. Most animal meats are considered complete and high-quality. This includes red meat, poultry, and dairy products. Eggs is also a good source of protein since it's low-fat and contains about  6 or 7 grams of protein.  If you like chicken, the good part is the chicken breast since it is low in fat and calories but high in protein. Lamb meat is also good since it contains good amount of omega-3 fatty acids.

5. Seafood - seafood are low in bad cholesterol and rich in iodine, zinc, potassium, and vitamin B. It is also a good source of Omega-3 fatty acids, a type of polyunsaturated fat that's good for our body. According to this study fatty acids from fish can reduce the chances of having cardiovascular disease.

To wrap things up if you want to be healthy you need to eat from wide variety of healthy food from different food groups. Consuming from a wide choices of healthy foods gives you good health and helps to protect against chronic disease. 

Comments

  1. Excellent post. I really enjoy reading and also appreciate your work.Buy Whey Protein Products Online in Lebanon This concept is a good way to enhance knowledge. Keep sharing this kind of articles, Thank you.

    ReplyDelete

Post a Comment

Popular posts from this blog

Tropical Loophole Diet - Exipure

  Product Name:    Tropical Loophole Weight Loss (Exipure) Ingredients:    Perilla, Kudzu, Holy Basil, White Korean Ginseng, Amur Cork Bark, Propolis, Quercetin, Oleuropein.   Daily Recommendation:    1 capsule daily Refund:    180 day refund policy Price:    $59 (Discount available) Shipping:    Free Shipping In United States Official Website:    Exipure.com Brand:    Vitalina Nutrition Contact: contact@exipure.com The reason why there are a lot of failed diets is because, supplement manufacturers are hard at work to lure uninformed customers with their unrealistic claims while people who works full-time are struggling to develop a healthy workout routine and follow a strict diet diet to keep fit. Which is why the makers of Tropical Loophole Weight or simply called Exipure designed a dietary supplement that gives its users a unique technique conquer their weight loss issues. Tropical Loophole Weight Loss promise an efficient and effective way to burn fat without the harmful chemicals

Popular Diets & Weight Loss Plans

    - The Atkins Diet -  One of the most popular low carb diet programs that was created by cardiologist Robert C. Atkins in the 1960s. It emphasizes on eating protein and fat but restricts carbs, which means you have a lot of food option. You can eat steak, eggs, butter, chicken, fish, lobster, cheese etc but you'll need to avoid sugary carbs like bread, pasta, pizza, rice, chips, cookies, french fries etc. Efficacy and safety : According to Journal of Pediatrics high protein, low carb diets for weight loss is safe and effective, specially for severely obese people. Also according to this study , this diet causes you to eat less because it curbs hunger. Low-carb diets are very effective in losing weight is because they can reduce your appetite. Another study from The Journal of Nutrition shows that low carb diets are also effective against belly fat. - Paleo Diet - This diet requires you to eat like a caveman or our hunter and gatherer ancestors. It's

Best Brain Supplements 2019, Nootropic Supplements or Brain Boosters

Nootropics which are also called smart drugs and cognitive enhancers are drugs, natural supplements, and other substances that can enhance the    brain function in healthy people. It may improve cognitive function, particularly executive functions, concentration, memory, creativity, or motivation. It can also slow down the age-related declines in brain function. The word nootropic was derived from the Greek “to bend or shape the mind.” Here are some of the best brain supplements that may improve your brain function for better performance at work, school, or play: 1. Caffeine - it has a bitter taste and is found in the seeds, nuts, or leaves of a number of plants native to Africa, East Asia and South America which includes Coffee beans, Tea leaves, Kola nuts, and Cacao pods. It is a natural stimulant and it is the world's most widely consumed psychoactive substance. It stimulates the brain and central nervous system which reduce the feeling of tiredness and make

Itchy Scalp? Try these treatments!

Why is my head itching really bad? Itchy scalp can be really irritating and unsightly, it makes you go crazy and the irresistible impulse to scratch is almost impossible to disregard. Itchy scalp is very common and most people in the world suffer from an itchy scalp. 1. Dandruff - Most of the time the cause of itchy scalp is dandruff. Dandruff is a skin condition that mainly affects the scalp. It results to flaking and mild itchiness. Dandruff can be caused by irritated and oily skin or a yeastlike fungus (malassezia) that feeds on oils on the scalps of most adults.   What can I put on my scalp to stop itching? (How to treat itchy scalp?) If you have dandruff the best solution is using a dandruff shampoo and scalp treatments. Here are some good itchy-scalp shampoo to relieve your itching: Nizoral Anti-Dandruff Shampoo   Aveda Pramasana Purifying Scalp Cleanser, 5 Fl Oz Head & Shoulders Classic Clean Anti-Dandruff Shampoo Australian Bodycare Tea Tree Oil Treatment Shampoo Aveeno Ski

Applied Nutrition Green Tea Fat Burner Does it work?

Green tea has a lot of health benefits and one of the healthiest drink out there. It contains antioxidants that can boost brain function, helps weight loss, protecting against cancer, and lower the chances of heart disease. This tea is rich in polyphenols https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/ , that can lessen inflammation and prevention of cancer. Most of the green tea polyphenols (GTPs) are flavonols, commonly known as catechins. Applied Nutrition Green Tea Fat Burner contains 400mg of Green tea extract which makes it 10 times more powerful in antioxidant activity compared to a serving of fruits and vegetables by some estimates. It will definitely supply your body with high dose of green tea extract that will increase calorie burning (thermogenesis), develop your fat burning ability (fat oxidation) and gives you enough supply of antioxidant to protect your body from inflamation, cell-damaging free radicals, and other diseases. EGCG - this Green Tea Fat Burne

What is Regal Keto Diet Pills?

The COVID-19 pandemic has made people realized how important being fit is and being fit is really a thing nowadays celebrities left and right are shocking people with their from weightoss and extreme body transformations like Adele, Kelly Osbourne, and Rebel Wilson just to name a few. People in general wants to look better and they want to lose weight. One popular way to lose weight is through keto diet even if it was ranked one of the worst diets for 2020 . The reason it's so popular is that keto testimonials is all over the internet and the media even if most of them are not trustworthy scientific evidence. However, following a keto lifestyle is not easy to do it is time-consuming, it is expensive and it can be unhealthy. Which is why a lot of people are looking for keto pills that will give them similar results without involving the diet. Fat that are stored in your body is a great concern since too much visceral fat (fat stored deep inside the belly) can be dangerous because th

Chemix PreWorkout Review: Is it the Strongest Pre-workout Out there?

Chemix PreWorkout is a high stimulant, ultra-premium preworkout formulated by the Guerrilla Chemist to enhance body endurance, mental focus and clarity, and also to supply great cell hydration for pumps. The preworkout formula fuse ingredients with potent nootropics and stimulants to give you more energy for your workout. What are the ingredients of Chemix PreWorkout? Based on its Nutritional Facts here are its ingredients: 1. PeakO2™: A patented blend of 6 mushrooms (Cordyceps, Reishi, King Trumpet, Shitake, Lion's Mane, and Turkey Tail) according to the manufacturer these mushroom blend are said to bump time-to-exhaustion by 60 times, it also increase power output by 17.6% and peak power by 2.8% against placebo. 2. GlycerPump™: GlycerPump is a new version of a powdered glycerol supplement yielding 65% glycerol content. The carrier for this new-age glycerol supplement is silicon dioxide. Glycerol is known as an osmolyte, which is a molecule that attracts a

Virgin Coconut Oil Miracle Drug Against Coronavirus?

    What Is Virgin Coconut Oil? Virgin Coconut Oil which has a pleasant odor came from the fresh meat of the coconut. The coconut meat is often cold pressed to obtain the oil, sometimes the meat is dried up and preserved before being processed into oil. Virgin Coconut Oil is different from a regular coconut oil since they are unrefined, not bleached, and not deodorized. The oil is also produce through expeller pressed method and not expelled using chemicals or solvent. Virgin Coconut Oil is much more nutritious since the vitamins, polyphenols, fatty acids and antioxidants are maintained. Since it is not refined you will see a lot coconut flavor in the oil. What Are The Benefits of Virgin Coconut Oil? The combination of fatty acids in the coconut oil may have positive effects on your health, like boosting fat loss, healthy heart, and improve brain function. The fatty acids in coconut oil helps burn fat and gives you energy since that fats in it are  medium-chain triglyce

Herbalife Fat Release: New Fat Blocker Product

Herbalife a global MLM nutrition company unveiled on July 16, 2022 their new weight management product that uses fiber sourced from prickly pear cactus called "Herbalife Fat Release." It's a science-backed fat blocker that is designed to assist our healthy and active lifestyle.   Herbalife Fat Release main ingredient is Litramine which is a prickly pear cactus (Opuntia ficus-indica) derived fiber for weight management. Its purpose is to block the effects of eating food that are high in fat. Not being physically active and overeating are the two major reason for the escalating obesity prevalence. Reduction in the absorption of fat from food may help create a negative energy balance and help in managing weight problem. In a recent survey of 2,004 American residents it shows that the average person overeats unhealthy food three nights per week. About 62% feel they always choose taste over nutritional value when it comes to healthy snacks. It is devastating for maintaining a

Namecheap

Namecheap
Looking for the cheapest Domain name for your blog and website then Namecheap is the best in the business.