Health Club | Your Portal for Health Information and Lifestyle » Diet Plan Health Club is your source for health information and wellness articles, information about vitamins, supplements, nutrition, medical information, weight loss and diets. Wed, 24 Apr 2013 20:00:14 +0000 en-US hourly 1 Best Known Diet Plan for Losing Weight Mon, 08 Oct 2012 18:42:07 +0000 Healthy Eating

Diet Plan for Losing Weight

Diet Plan for Losing Weight

Finding a good weight loss diet is not anything easy to go by. For the first time you land in the internet, you will be greeted by so much of information that is available for proper planning of your diet. The presence of too much information sometimes scare people and for this reason they end up with bad results or sometimes they try nothing because they are overwhelmed by information.

The challenge is that some diets can perform the opposite of what is required. If you just use information that you get online, you may end up with something that helps you to put up more weight instead of losing. This means that not all diets can work for you to achieve the goal you may have wanted. If such a thing happens, you should stop and find an alternative that will help. In fact, it would be better if you ask experts to guide you in the process.  When you want to find good dieting plans that work best, you need to follow the right steps. Here are some tips.

How to begin

Any good diet should be able to help you lose weight. For this reason, you ought to start by:

  • Setting realistic and sustainable goals. This is one key to success. When you set wrong goals you may not witness any result or the result may be reverse.
  • Small steps work better. Any person wishing to go through weight lose program has to make sure that he starts with some steps that are realist.  This will make it easier to realize your goal at the end of the program.

Be careful to avoid sweet temptations

What makes weight loss program a challenge is the temptation to taste the sweet things that comes near. Since you may have been used to particular foods, changing may not be as easier unless you have committed yourself to succeed. It is important to make sure that you avoid temptations as much as you can. During your shopping tour, you will see so many sweet things that you can eat. Be careful to keep of the temptation.

Eat foods with just enough calories.

Overweight cases are result of overeating or eating food that has too much calories. If you want to be successful, you do not have to starve yourself, but rather ensure that the food you eat has only enough calories. In most cases, the advice will be that the kind of meal you eat to lose weight should be prepared by you. This is also the point where you are advised to keep off from fast foods which seems to have more fats and a lot of carbohydrates.

Generally speaking, not all people would admire the idea of shopping around and later on going ahead to cook. In this case, may be a diet plan food delivery service can be of great help. You can decide to find one and choose carefully some company which can deliver ready and healthy food to you.

For more information on diet plans, please click here

Best Known Diet Plan for Losing Weight

This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 0
10 Easy Steps To Weight Loss Sun, 31 Jul 2011 09:58:34 +0000 Healthy Eating

How to Lose Weight in 10 Easy Steps

Being overweight or obese raises your risk of many serious health problems, including diabetes, heart disease, stroke, high blood pressure, arthritis, and even cancer. But losing even a few pounds can reduce these risks!

How to Lose Weight in 10 Easy Steps

How to Lose Weight in 10 Easy Steps

Use more calories than you eat.

One pound = 3,500 calories.
If you eat 3,500 calories more than you burn, you gain a pound.
If you burn 3,500 calories more than you eat, you lose a pound.
The exact number of calories a person needs depends on age, sex, and activity level.
Most men ages 41 to 60 need about 2,200 calories a day.
Most women the same age need fewer – between 1,600 and 1,800 a day.
To find out what you need, go to

Do it for your life.

To lose weight and keep it off, don’t suffer and DON’T DO “FAD” DIETS! Make changes you enjoy and can stick with long-term.

10 Weight-Loss Tips


1. Take your time.

  • Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back.
  • Don’t be tempted by “fad” diets and drugs. They don’t work for long, and some are dangerous.

2. Pay attention to what you eat and drink.

  • Keep a daily food diary for a while. Most people eat out of habit and are unaware of how much they consume.
  • Don’t eat in front of the TV. Get a real plate and sit down at the table.
  • Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too much.

3. Watch your empty-beverage calories.

  •  Drink plenty of water – at least 8 glasses a day.
  • One regular can of soda, or one sugary drink has about 150 EMPTY calories
  • (no nutritional value).
  • One less sugar-sweetened drink a day = a 15-lb. weight loss in a year.
  • Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks.

4. Prepare more meals at home.

  • It’s easier to know and control what you eat when you prepare your own food.
  • Home-cooked meals are usually healthier and less expensive than eating out.
  • Read Nutrition Facts labels when you shop.

5. Choose carefully when eating out.

  • To lose weight, eat out less.
  • Some entrees and large fast-food meals have more than 1,500 calories – almost enough for a whole day!
  • When you do eat out, watch out for large portions. Split an order, or take half of it home.
  • Choose healthier items, such as salads (but watch the dressing!)

6. Eat more fruits and vegetables.

  • Aim for 5 to 9 servings a day.
  • They help keep you healthy – and fill you up on very few calories.

7. Feel FULL on fewer calories.

  • Make smarter choices. You could have 8 to 10 servings of fruits and vegetables for every ONE fast-food taco salad (800 calories).
  • Choose high-fiber foods that fill you up: fruits, vegetables, beans, lentils, and whole-grain cereals, breads, and pasta.
  • Have a broth-based soup or green salad at the start of a meal.

8. Choose healthier snacks.

  • Snack on fruits and vegetables instead of candy, cookies, and chips.
  • Try pretzels, low-fat popcorn, or low-fat frozen yogurt.

9. Don’t skip breakfast.

  • People who eat breakfast lose weight easier.
  • Skipping meals makes you hungrier and more likely to overeat.

10. Get moving!

  • Physical activity improves mood and makes you healthier – even if you don’t lose weight.
  • Get at least 30 minutes of moderate physical activity, such as brisk walk, at least 5 days a week.
  • You don’t have to join a gym or buy a lot of expensive equipment.
  • Just walking burns calories, improves heart health, and strengthens muscles.
  • Get off the bus or subway one stop early and walk the rest of the way.
  • Take the stairs instead of the elevator.
How to Lose Weight

How to Lose Weight

Resource: New York City Department of Health and Mental Hygiene

This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 3
Low Tyramine Headache Diet Fri, 29 Jul 2011 15:58:07 +0000 Healthy Eating

Low Tyramine Headache Diet

Many Headaches and Migraines are clearly triggered by eating certain foods. When You avoid those food triggers You will reduce the number of migraines You got overall.

Foods that contain high amounts of Tyramine are often the worst food triggers. Use The Low Tyramine Diet listed below to know which foods to avoid.

Tyramine is produced in foods from the natural breakdown of the amino acid tyrosine. Tyramine is not added to foods. Tyramine levels increase in foods when they are aged, fermented, stored for long periods of time, or are not fresh.

Low Tyramine Headache Diet

Low Tyramine Headache Diet

General Low Tyramine Headache Diet Guideline

  • Each day eat three meals with a snack at night or six small meals spread throughout the day.
  • Avoid eating high sugar foods on an empty stomach, when excessively hungry, or in place of a meal.
  • All food, especially high protein foods, should be prepared and eaten fresh.
  • Be cautious of leftovers held for more than one or two days at refrigerator temperature.
  • Freeze leftovers that you want to store for more than 2 or 3 days.
  •  Cigarette and cigar smoke contain a multitude of chemicals that will trigger or aggravate your headache.
  • If you smoke, make quitting a high priority. Enter a smoking cessation program.

Food Allowed

  • Freshly purchased and prepared meats, fish, and poultry, Eggs, Tuna fish, tuna salad (with allowed ingredients)
  • Milk: whole, 2% or skim
  • Cheese: American, cottage, farmer, ricotta, cream cheese, Velveeta, low-fat processed
  • Commercially prepared yeast, Product leavened with baking powder: biscuits, pancakes, coffee, cakes, etc.
  • All cooked and dry cereals, All pasta: spaghetti, rotini ravioli, (w/allowed ingredients), macaroni, and egg noodles.
  • Asparagus, string beans, beets, carrots, spinach, pumpkin, tomatoes, squash, zucchini, broccoli, potatoes, onions cooked in food, Chinese pea pods, navy beans, soy beans, any not on restricted list.
  • Apple, applesauce, cherries, apricots, peaches, any not on restricted list.
  • Soups made from allowed ingredients, homemade broths.
  • Decaffeinated coffee, fruit juices, club soda, caffeine-free carbonated beverages.
  • Any made with allowed foods and ingredients:  sugar, jelly, jam, honey, hard candies, cakes, cookies.
  • All cooking oils and fats, White vinegar, Commercial salad dressing with allowed ingredients.

Use With Caution

  • Bacon*, sausage*, hot dogs*, corned beef*, bologna*, ham*, any luncheon meats with nitrates or nitrites added. Meats with tenderizer added caviar
  • Yogurt, buttermilk, sour cream: half  cup per day, Parmesan* or Romano* as a garnish (2 tsp.) or minor ingredient.
  • Homemade yeast leavened breads and coffee cakes, Sourdough breads
  • Raw onion
  • Limit intake to half cup per day from each group:
  •  Citrus: orange, grapefruit, tangerine, pineapple, lemon and lime, avocados, banana, figs*, raisins*, dried fruit*, papaya, passion fruit, and red plums.
  • Canned soups with autolyzed or hydrolyzed yeast*, meat extracts*, or monosodium glutamate*
  • Limited caffeinated beverages to no more than 2 servings per day:
  • Coffee and tea: 1 cup = 1 serving ; carbonated beverages and hot cocoa or chocolate milk: 12oz = 1 serving
  • Limit alcoholic beverages to one serving:  4oz Riesling wine, 1.5oz vodka or scotch per day = 1 serving per day
  • Chocolate based products: ice cream (1 cup), pudding (1 cup), cookies (1 average size), cakes (3” cube), and chocolate candies (?oz). (All count as one serving of caffeinated beverage)
  • Wine, apple, or other fermented vinegars*

Food NOT Allowed

  • Aged, dried, fermented, salted, smoked, or pickled meat products.
  • Pepperoni, salami, and liverwurst.
  • Non-fresh meat or liver, pickled herring.
  • Aged cheese: blue, brick, brie cheddar, Swiss, Roquefort, stilton, mozzarella, provolone, emmentaler, etc.
  • Any Breads, Cereals, Pasta with a restricted ingredient.
  • Snow peas, fava or broad beans, sauerkraut, pickles and olives Fermented soy products like miso, soy sauce, and teriyaki sauce.
  • All nuts: peanuts, peanut butter, pumpkin seeds, sesame seeds, walnuts, pecans.
  • Alcoholic beverages: Chianti, sherry, burgundy, vermouth, ale, beer, and non-alcoholic fermented beverages. All others not specified in caution column.
  • Mincemeat pie
  • MSG* (in large amounts), nitrates and nitrites (found mainly in processed meats), yeast, yeast
  • extracts, brewers yeast, hydrolyzed or autolyzed yeast, meat extracts, meat tenderizers (papain, bromelin) seasoned salt (containing MSG), soy sauce, teriyaki sauce.


Tyramine is produced in foods from the natural breakdown of the amino acid tyrosine. Tyramine is not added to foods. Tyramine levels increase in foods when they are aged, fermented, stored for long periods of time, or are not fresh.

More info can be found here:

This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 0
Special Diets – Dietary Needs Tue, 14 Jun 2011 09:18:44 +0000 Healthy Eating

Special Diets – Dietary Needs


Adding a low GI food to a meal will lower the glycemic index of the whole meal.


Usually protein-restricted diets come with other restrictions as well, such as sodium, potassium, and/or phosphorus. The best way to manage this is to check the exact values at the back of the book for all nutrients in the recipe to be sure they fit into your daily allowances. The most generalized advice for using any recipe is to serve only half portions and bulk up the rest of the meal with pasta or rice. I have also provided variations on recipes that reduce the protein levels. Whenever possible I have substituted tofu, beans, or additional vegetables for the meat and where necessary increased some of the seasonings to compensate for the loss of the “meaty” flavors.

Special Diets

Special Diets


The recipes in this book are written without specific salt suggestions. If you are on a lowsodium diet, just don’t add any salt. That should be adequate for most “no salt added” diets. If you are on a restricted sodium diet, look for the low-sodium variations of the recipes. Wherever canned products are called for, use salt-free products or homemade products prepared without salt. Check the sodium content of each recipe in the back of the book to be sure you are staying within your prescribed guidelines.


Cholesterol and fat are two separate issues but they are frequently both of concern to the diabetic. Cholesterol is an issue for anyone at risk for heart disease, and as a diabetic your risk is greater than the general population. Therefore, many people with diabetes try to keep their cholesterol intake to less than 300 milligrams per day. Most of these recipes are moderate to low in fat and cholesterol. Whenever a recipe seems higher in cholesterol, I try to present a lower-cholesterol variation. The only fats that contain cholesterol are those that come from animal products, such as butter or ghee (clarified butter), lard, chicken fat, and suet. Of course there are also “invisible” fats such as the marble in meats or skin of poultry—or the not-soinvisible layer of fat outside a roast or ham. Oils from plants do not contain cholesterol. As a rule, any dish that is vegan (no meat/no dairy) is cholesterol-free. Look for reduced-protein variations to find vegetarian versions of meat/chicken/fish dishes that are also lower in cholesterol. Check for actual figures in the back of the book to see if the recipes fit in with your needs.


Although some physicians, such as Dean Ornish, prescribe very very low fat diets, not all sources agree with him. Many physicians feel that some fat is essential in the diet. Current findings indicate that eating monosaturates (molecules that have one double bond—consult your high school chemistry texts for further explanation), such as olive oil or canola oil, ctually protects your heart. Polyunsaturates (molecules that have more than one double bond) are also considered healthy oil. They are safflower, sunflower, corn, cottonseed, and peanut oils. However, saturated fats (molecules with no double bonds), which come primarily from animal fats, as well as tropical oils are extremely unhealthy and should be limited to less than 10 percent of the daily total fat intake.


Although weight control and heart disease are probably the leading reasons for people to watch their fat intake, there are other conditions such as gallbladder and liver disease that also require fat counting. Most recipes have less than 1 teaspoon of fat content per serving. Whenever possible I have variations for even lower-fat methods to prepare recipes.


When you say carbohydrates many people think bread, pasta/grain/cereal, beans, and potatoes. These carbohydrates are also known as starches. Although they are carbohydrates, they are just a small part of the carbohydrate universe. There are other foods that are also sources of carbohydrates: fruits, vegetables, dairy products, and sugars (including sugar, honey, molasses, syrups, and all the other sugars that can be hidden in prepared foods). Sugars are known as simple carbohydrates. They consist of one or two molecules and not much else. These are foods that enter your bloodstream quickly. They are frequently eferred to as “empty” calories because nutritionally they contribute very little to your daily equirements. Simple carbohydrates should be used sparingly, if at all. Besides sugar, other “empty” calories are found in candies, sodas (diet soda is okay), sweet wines, and chewing gum (sugarfree is okay). In addition to empty calories, there are foods that are not good carbohydrate choices: jellies, jams, candy, cakes and cookies, puddings and pies, fruit juices, and sweetened condensed milk or sweetened coconut milk. Although the current ADA guidelines suggest that you can find a place for sugars in your diet, it is still not advisable to do so often.
Complex carbohydrates are longer chains of molecules and provide other nutrients such as fiber, minerals, and vitamins as well as possibly some fat and/or protein. Even within the complex carbohydrate group there are some that impact your blood sugar more than others. The starches are higher in carbohydrates (that is, they have more grams of carbohydrate per 100 grams of weight) than vegetables. And there are some vegetables that are higher in arbohydrates than others. The starchy vegetables are artichokes, brussels sprouts, carrots, corn, kale, okra, onions (including onion family members such as leeks, scallions, chives), peas, red peppers, tomatoes, turnips, and winter squash. These vegetables should be counted and portions should be controlled more closely than the “watery” vegetables. Vegetables with a lower ratio of grams of carbohydrate to weight, such as asparagus, broccoli, cabbage, cucumbers, lettuce, mushrooms, summer squash—you know, “vegetables”—can be eaten with much less regard to portion size, unless of course your physician or nutritionist has you on a very low carbohydrate diet.


Patients with renal complications may have specific limitations on some minerals—such as sodium, phosphorus, potassium, and others. This is something that you must keep track of carefully. For you, it is best to pick recipes by looking at the tables in the back and finding recipes with the amounts of minerals that fit in your daily food plan.


Diabetes is not picky—it strikes all populations, including vegetarians. Maintaining a healthy diabetic diet as a vegetarian can be a little trickier than for the meat eater. As usual, my dvice is to consult your nutritionist. If you get the go-ahead, the best way to use this book is to look at the low-protein variations of the recipes. Many of them substitute tofu or beans for meat. When recipes call for broth, use vegetable broth instead of chicken or beef.


Different physicians and nutritionists have different theories on the best way to manage diabetes. Some recommend three meals plus a snack. Others recommend smaller, more frequent meals. The portions in this book are suitable for the three-meal-a-day plan. If you are on a many-small-meals plan you can use any recipe in this book, but eat half of the serving suggestion. Other good small meals are soup-and-salad, if it is a hearty soup. If it is a vegetable soup, you might want soup plus a piece of bread or other starch. Appetizers are by definition small portions. Many of the appetizers would make suitable small meals, as would salads.


When considering a menu, it’s best to decide what the entr?e will be, and then build the meal around it. If you have chosen a dish that is primarily protein, such as a grilled or saut?ed chicken breast, or a fish fillet, then try to include a starch such as a grain, pasta, or starchy vegetable plus at least one nonstarchy vegetable. After you’ve chosen your side dishes, consider adding a soup and/or salad and/or appetizer, and after that, see if you feel there’s room in your allowances for a dessert. I have included menu suggestions after each entr?e recipe. You do not have to make the entire meal. You certainly can skip the soup, appetizer, or dessert and still have an adequate meal.


HIGH CALORIE 400 calories (20% of daily intake of 2000 calories) or more
LOW CALORIE 40 calories (~2% of daily intake of 2000 calories) or less

HIGH FAT 13g or more
LOW FAT 3g or less


HIGH PROTEIN 10g (20% of adult women’s recommended daily requirement) or more
LOW PROTEIN 2.5g (5% of adult women’s recommended daily requirement) or less

HIGH CARBOHYDRATE 25g (20% of recommended daily carbohydrate intake for healthy
person) or more
LOW CARBOHYDRATE 3g (~2% of recommended daily carbohydrate intake for healthy
person) or less

HIGH FIBER 5g or more (FDA)
LOW FIBER 2g or less

HIGH CHOLESTEROL 60mg (20% of maximum daily recommendation of 300mg) or more
LOW CHOLESTEROL 20mg or less (FDA)

HIGH CALCIUM 160mg (20% of recommended daily requirement) or more
LOW CALCIUM 40mg (5% or less of recommended daily requirement) or less

HIGH IRON 3mg (20% of adult women’s recommended daily requirement)
or more
LOW IRON .75mg (5% of adult women’s recommended daily requirement)
or less

HIGH MAGNESIUM 36mg (20% of recommended daily requirement) or more
LOW MAGNESIUM 14mg (5% or less of recommended daily requirement for women)
or less

HIGH PHOSPHORUS 160mg (20% of recommended daily requirement) or more
LOW PHOSPHORUS 80mg (5% of recommended daily requirement) or less

HIGH POTASSIUM 350mg (10% of recommended daily requirement) or more
LOW POTASSIUM 100mg (~5% of minimum daily requirement) or less

HIGH SODIUM 400mg or more (FDA)
LOW SODIUM 140mg or less (FDA)


Special Diets – Dietary Needs


This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 0
Selection of Healthy Foods Wed, 27 Apr 2011 10:25:15 +0000 Healthy Eating

It is important to choose the diet plan that saves you from starving of food. Instead, as per the experts, diet plans that encourage the follow-up of 5 small diet meals are considered ideal and practical.

Easy Diet Plans – Diets that Encourage Health

There are certain easy diet plans which encourage speedy and noticeable weight loss without compromising on the nutrient intake of the follower. However, it is important to note that such weight loss plans prove effective only if they are religiously followed for the desirable span of time. Glycemic Index Diet is considered as one of the most easy diet plans suitable for women. This plan encourages the consumption of food that scores minimal in fat content and high in fiber content.The Mediterranean Diet is yet another approachable health-oriented diet plan which focuses on the intake of fruits, chicken, fish, cheese and other milk products, however, in moderate quantities. Some of the other diet plans which are relatively easier to follow are South Beach Diet, Zone Diet and Detox Diet.

7 Day Diet Plan – Naturally Losing Weight

7 Day Diet Plan as the name specifies, is a simple to follow diet plan which encourages different food eating habits for the span of seven days. The first day of the plan stresses on the maximum consumption of fruits and juices. The second day encourages the consumption of fresh veggies of sorts. The third day allows the savor of fruits and vegetables. The following days of the 7 Day Diet Plan allow the introduction of low fat poultry or chicken item, however, in a moderate quantity. The result of the diet is a well nourishes body with considerable weight shed.

Low Calorie Diet Plan – Effective Ways to take 1000 calories

Taking just 1000 calories from one’s daily food regimen may sound extremely drastic, however, there are some fast-track low calorie diet plan which encourage quick weight losses by restricting the calorie intake. Most of such diet plans heavily binge on the intake of water in form of sugar-less drinks, coffee and tea. The ideal menu offering this amount of calories stress on the intake of 60 gm of proteins, 21 gm of fats and 145 gm of carbohydrates in the entire day. Whole-meal breads, fruits, except for banana, low-cal green salad, roasted chicken, lean lamb and low-fat milk are foods that are encouraged for intake by this diet plan.

This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 0
Creating the Perfect Weekly Diet Plan for Weight Loss Sun, 24 Apr 2011 14:15:47 +0000 Healthy Eating

A perfect weekly diet plan for weight loss is your sure ticket for losing weight to look at your best with a well shaped, slim and trim body. If you are an overweight person you are basically called obese in medical terms. Obesity is surely a matter of concern these days and people facing this problem have to suffer a great deal of serious problems, besides looking fat and ugly. An overweight person not only looses flexibility but also looses his or her self confidence as well. Being an overweight person you will also have to face a lot of major health problems, including heart diseases. Thus it is always a better idea to check out on your weight and be healthy.

An imbalanced and unhealthy diet is most of the time the main reason behind obesity. In today’s busy hectic world many of us hardly have the time to go for home cooked, well nourished food. Instead we mostly rely upon all the junk food we get from the fast food stores. These fried and junk foods may taste better, but in the end are full of oil and fat, which will eventually make you overweight. Food plays a major role in keeping you healthy and fit, thus a well balanced diet can certainly help you lose weight. However, before you get on with any particular diet plan you must remember a few things such as:

• Your diet plan must include foods, which are nutritious, low on calories and also excite your taste buds.
• The diet must not include ingredients, which are not easily available.
• Last but not the least being on a diet doesn’t mean that you should be starving. Thus you must take care of your appetite while on any diet.

Now let’s get on with your weekly diet plan for weight loss. If you are wondering over how to create it, then here’s a brief guide to a perfect diet plan for you.

Your own weekly diet plan for weight loss

In order to lose weight effectively a regular and balanced diet plan is a must have besides taking up regular exercise routines. Planning a particular diet plan for a week is a lot easier than going for a long term diet plan that involves avoiding all your favorite foods. A weekly diet plan is flexible and also very easy to maintain. Create a daily meal plan to start with. Your weekly diet plan must include breakfast, lunch, a little snack in the afternoon and lastly dinner. There are a variety of tasty yet low calorie foods for you to include in your diet. Try a different menu for your everyday meals. In this way, your diet plan won’t get dull and monotonous. But always remember not to consume chocolates, sweets, ice creams, dairy products and mostly fatty foods and those foods, which are indeed high on cholesterol and fat. However, if you have cravings then you can certainly eat whatever your heart desires once in a while, but remember to eat in less amounts. There are plenty of good low calorie recipes available for you to pick from. You can also search the internet for recipes to include in your diet plan. Your weekly diet plan for weight loss will surely save you a lot of time while shopping for your groceries, apart from keeping you healthy, fit and full of confidence.

This site is for information and support only and NOT a substitute for professional diagnosis and treatment! ]]> 24