For centuries it was well recognized that a healthy diet is the key to maintaining a healthy body, however with the advent of various scientific techniques it was found that certain foods are healthier for particular body types than others.
Research has shown that diets these days are unsustainable because of the fact that they contain excess quantities of saturated fats, sugars and carbohydrates.
These nutrients are not unhealthy in themselves, but when consumed in excessive quantities can lead to a series of health ailments like:
(i) Diabetes: this is one of the most common results of excessive sugar intake, during the onset of this issue the body is not able to regulate insulin production sustainably and thus falls prey to the various effects of excessive blood sugar.
(ii) Obesity: this issue has become highlighted in the past few decades due to the rise of fast food and junk food. It is caused due to unmonitored consumption of fatty and carb loaded foods.
It causes a drastic increase in fat deposits in one’s body and can affect the functioning of our internal system.
(iii) Cardiovascular Health: unhealthy diets can lead to a loss in one’s cardiovascular health, this is because excess fats prevent proper oxygen circulation throughout our body and decrease one’s overall mobility.
(iv) Poor Circulatory Functioning: similarly when one consumes large quantities of saturated foods there is a tendency for the grease to get accumulated in one’s arteries and veins. This causes a blockage or at least a restriction in our regular blood flow leading to several issues like increased blood pressure, poor bio availability.
(v) Poor Skin Health: one of the lesser talked aspects of poor diets is the fact that they can greatly reduce the quality, texture and appearance of one’s skin.
Since fast and junk foods contain many unhealthy ingredients, they may accumulate in the user's skin and block out the pores, reduce its vitality
About the plan..
This plan is meant to serve as a sustainable alternative to one’s regular eating habits, it aims simply to cut down on one’s unhealthy food intake and replace it with healthier yet tasty alternatives.
The program is wholesome and does not require users to starve themselves or maintain extremely strict regimes where they are not allowed to eat to their heart’s content.
It also incorporates various expert advice given by leading nutritionists to tweak our daily energy levels and feel fresh, refreshed through the course of one’s daily activities.
The basics.. Starting of one’s day
One should start the day with some Oolong tea, this beverage is widely used in the east because of its cleansing properties.
It provides a variety of benefits like boosting our metabolism, encouraging weight loss, lowering cholesterol levels, aiding in digestion, and can help in blood sugar stabilization.
It also has certain stimulants which are known to improve cognitive functioning and increase overall mental acuity and alertness levels. 2 cups of the beverage should ideally be consumed, one early in the morning and the other in the afternoon for optimal benefits.
For breakfast one should look at consuming half an avocado, this is because this fruit comes loaded with vitamins, minerals and various detox agents which cleanse one’s system of any toxin, bacterial and pollutant build up.
They also help in weight loss, reduce cholesterol, decrease risk of breast cancer, target belly fat, and improve the appearance of our skin and nails. It can be used as a filling, served with toast or consumed individually.
Snacking.. It ain't all unhealthy
This program has one covered in terms of snacking and eating when hungry. The plan suggests eating at regular intervals throughout the course of the day so as to maintain one’s metabolism levels.
The criteria laid out for snacking is that the foods being consumed should contain healthy fats and carbs, this means that the consumed foods should be readily broken down and absorbed by our bodies.
Suggestions for such snacks include 1/4 –cup of nuts or a tablespoon of nut butter, unlimited non-starchy veggies with 2 tablespoons of olive oil daily, a piece of medium-sized fruit or ½-cup of berries as part of two separate servings of fruit.
In terms of one’s lunch (one of the most important meals for many working professionals) the plan recommends that one consume non-starchy vegetables since they are low on carbs, calories while containing good quantities of vitamins and fiber.
Food items like Brussels sprouts, radishes, Swiss chard, and kale can be made into healthy dishes which are not only low on the glycaemic index but also taste good.
The plan also suggests cutting down on incessant caffeine intake, this means one cup a day should be what one aims to consume. This cup should ideally be consumed in the afternoon so as to allow for sustained energy release through the course of one’s daily activities.
What about my dinner??
The only thing the program asks of one is to cut down on meat intake, this is because meats are tough to break down by our stomach acids and can accumulate very easily in our intestinal tracts.
Also vegetable proteins like beans, tofu, seeds, and tempeh tend to have less fat than animal proteins, they even contain fewer calories than the regular foods we are accustomed to eating.
Other than the weight loss benefits, these healthier alternatives can also prevent cardiovascular disease, diabetes, and obesity.
Suggestions for a healthy dinner include dishes which involve ¼ block of tofu, 1 cup of tempeh, 2 tablespoons of chia seeds, or 1 cup of beans. One could also try making a burrito bowl with avocado, black beans, quinoa, one’s preferred spices, and any non-starchy veggies.
It all sounds good till now.. Is there anything I need to particularly watch out for?
The only things that one needs to be conscious of consuming include:
(i) Animal Protein and Dairy: while not completely a no-no, these products should be monitored while being consumed. Particularly on this diet poultry, fish, eggs, and red meat should be consumed no more than two times per week.
The same should be followed in regards to milk and cheese as well.
(ii) Processed Foods: these items need to eliminated form our daily eating habits as far as possible.
Sugars, artificial sweeteners should be completely removed from one’s diet plan and instead condiments like balsamic vinegar, low-sodium soy sauce, any spices, and sparkling water can be made use of without any restrictions.
What else is included in the plan??
Apart from all of the eating instructions one also gets a number of free resources that can complement our daily nutritional habits like:
(i) Printable Plan: this is a concise representation of what one needs to follow through the course of the 21 days.
It includes a clear and comprehensive visual guide as to what is to be eaten and when it is to be eaten, this allows for easy-to-follow instructions that one can practically follow.
(ii) Shopping Lists: these lists have been crafted by expert nutritionists who aim to help users make healthy choices while doing their grocery shopping.
They also emphasize the medical and scientific importance of various foods, this allows for users to make educated choices in terms of their nutritional habits.
From artichokes to zucchini, these recommendations contain a diverse list of fruits and vegetables, along with nuts, seeds and whole grains.
(iii) Recipe Box: these recipes have been crafted so as to provide users with a nutritional reset and allow them to systematically lose weight.
They are also designed to put an end to cravings, improve one’s metabolism, and heal our digestive tract all while keeping the user full and satisfied.
The diets all allow for unlimited non-starchy veggies, three servings of healthy fats, two servings of fruit, three servings of plant protein, and one serving of grains.
The only restrictions are for animal protein and dairy which should not be consumed any more than 2 times a week.
Some of the recipes..
While all of the vegetarian foods included in the list may look daunting at first, there are various easy to prepare, tasty recipes in the program including:
(i) Sweet Potato Toast: this is an excellent snacking/meal option which is gluten free and provides users with a good supply of energy for a few hours. It is light on the stomach thus is easily digested by our digestive tracts.
(ii) Crispy chickpeas and Pumpkin seeds: these are a perfect snack that can be used as an alternative to our regular potato chips and crisps.
(iii) Pesto Zoodles: this is a healthy noodle snack which is not only tasty and filling but also comes loaded with a variety of essential nutrients. It is heavy and satiating yet light on the stomach, and can be easily broken down by our stomach acids keeping us feeling light and buoyant.