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Fasting Basics

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Fasting Basics

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Lean Protein

Lean Protein

When you’re looking to increase your protein consumption, you want to focus on lean sources of protein.

This includes things such as chicken breast and lean beef.

Lean protein sources exclude items such as beef or pork, which have more saturated fat.

In addition to helping you build muscle, protein is actually harder for our body to digest, meaning that we burn more calories in trying to do so.

This is referred to as the “thermic effect of food.”

Since our body has to work harder to digest lean protein, we end up storing fewer usable calories than if we eat carbohydrates or fat.


279 reads



As we have noted, fiber is an extremely important nutrient for dieters.

It can help improve blood glucose stability and improve heart health, all while keeping you full and satisfied after meals.

Berries, like nuts and whole grains, are high in fiber.

In addition, berries pro...


183 reads



Nuts have plenty of healthy fats called polyunsaturated and monounsaturated fats and fiber. These nutrients help to provide satiety after a meal and keep dieters full longer.

In addition to keeping you full, nuts have also been shown to help improve your health. One study found that nuts he...


264 reads

Whole Grains

Whole Grains

Whole grain products are less refined than their counterparts, meaning that they have more nutrients in them.

Whole grains provide the body with fiber, which helps keep you feeling full longer and promotes satiety.

Fiber can also help lower cholesterol and prevent blood clot formati...


202 reads



There are so many healthful foods that many of us are already eating in our daily lives. If you are not eating some of these foods, it is so easy to start!

If you’re looking for something a bit simpler, don’t be afraid to grab a handful of n...


204 reads



Legumes are a category of vegetable and include items such as green peas, beans, chickpeas, and lentils.

According to the American Diabetes Association, regular intake of legumes can lower your risk of type 2 diabetes and improve blood glucose control for those who have already developed th...


200 reads

Dark Leafy Greens

Dark Leafy Greens

Kale and spinach are high in Vitamins A, E, C, and K. Other dark leafy greens such as broccoli and mustard greens are high in many of the B-vitamins.

Dark leafy greens also provide a high level of antioxidants, which, help prevent cell damage.

Antioxidants have been known to help pre...


175 reads

Greek Yogurt

Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt, which we’ve already seen is very helpful for those individuals who are dieting.

Additionally, greek yogurt has fewer carbohydrates than its regular counterpart.

Greek yogurt also provides your body with probiotics, which can h...


195 reads

Healthy Diet

Healthy Diet

When looking to start a healthy diet, it can be a bit overwhelming.

There are so many diet foods to choose from, and the media gives us mixed messages about which foods are healthy constantly.

Luckily, a registered dietitian is here to quickly break down the best diet foods...


300 reads



Fish, like chicken breast or lean beef, is a high-protein food that is overall low in fat.

While certain fishes, such as salmon, are fattier, these contain healthful fats similar to those found in nuts.

The fat in fish also provides other nutrients to the body, such as Omega-3 fatty...


223 reads




I'm not somebody you find twice

If you are looking to start a diet while maintaining a healthy lifestyle, it’s not difficult.

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Keto diet meals

Keto diet meals

Followers must eat fat at each meal:

  • Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
  • Protein is part o...

Why we obsess about protein

We can only understand the intensity of our protein obsession as a part of a broader set of dietary battles.

  • A 1950s study, based on Mediterranean populations, showed that a healthy diet consists of lots of carbohydrates with limited quantities of saturated fat.

Where the term 'empty calories' originated

In 2011, a user-focused online nutrition guide described empty calories as calories from solid fats (saturated fats) and added sugars, such as cakes, cookies, pastries, doughnuts, sodas, fruit drinks, etc. They advised people to keep these to a minimum.

The so-called empty...


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