{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2022-08-15T12:31:17+00:00"},"categoryId":34102,"data":{"title":"Diet & Nutrition","slug":"diet-nutrition","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102}],"parentCategory":{"categoryId":34095,"title":"Physical Health & Well-Being","slug":"physical-health-well-being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"}},"childCategories":[{"categoryId":34103,"title":"Acid Alkaline Diet","slug":"acid-alkaline-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34103"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34104,"title":"Acid Reflux Diet","slug":"acid-reflux-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34104"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34105,"title":"Anti-Inflammatory Diet","slug":"anti-inflammatory-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34107,"title":"Clinical Nutrition","slug":"clinical-nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34107"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34108,"title":"Dairy-Free","slug":"dairy-free","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34108"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34109,"title":"DASH Diet","slug":"dash-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34109"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34110,"title":"Detox","slug":"detox","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34110"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34111,"title":"Diabetic Diet","slug":"diabetic-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34111"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34112,"title":"Flat-Belly Diet","slug":"flat-belly-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34112"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34113,"title":"Gluten-Free Diet","slug":"gluten-free-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34113"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34114,"title":"Glycemic Diets","slug":"glycemic-diets","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34114"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34117,"title":"Healthy Eating","slug":"healthy-eating","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34117"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34118,"title":"High-Blood-Pressure Diet","slug":"high-blood-pressure-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34118"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34119,"title":"IBS Diet","slug":"ibs-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34119"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34120,"title":"Intermittent Fasting","slug":"intermittent-fasting","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34120"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34121,"title":"Keto Diet","slug":"keto-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34122,"title":"Low-Calorie","slug":"low-calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34123,"title":"Low-Carb","slug":"low-carb","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34123"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34124,"title":"Low-Cholesterol","slug":"low-cholesterol","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34124"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34125,"title":"Low-Fat","slug":"low-fat","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34125"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34126,"title":"Macrobiotic Diet","slug":"macrobiotic-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34126"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34127,"title":"Mediterranean Diet","slug":"mediterranean-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34127"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34128,"title":"Paleo Diet","slug":"paleo-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34128"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34129,"title":"Plant-Based Diet","slug":"plant-based-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34129"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34130,"title":"Probiotics","slug":"probiotics","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34130"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34131,"title":"Raw Food Diet","slug":"raw-food-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34131"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34132,"title":"Sugar Addiction","slug":"sugar-addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34132"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34133,"title":"Veganism","slug":"veganism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34133"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34134,"title":"Vegetarianism","slug":"vegetarianism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34134"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34135,"title":"Vitamins & Supplements","slug":"vitamins-supplements","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34135"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34136,"title":"Weight Loss","slug":"weight-loss","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34136"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34137,"title":"Wheat-Free","slug":"wheat-free","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34137"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34138,"title":"General Diet & Nutrition","slug":"general-diet-nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34138"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}}],"description":"Get healthy, get hungry, and get motivated. We've got hundreds of articles on specialized diets, nutrition science, weight loss, and just plain eating right. Plus — recipes!","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34102&offset=0&size=5"},"hasArticle":true,"hasBook":true},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":1200,"items":[{"headers":{"creationTime":"2019-09-23T05:26:01+00:00","modifiedTime":"2022-07-28T18:21:22+00:00","timestamp":"2022-07-29T00:01:22+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Keto Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"},"slug":"keto-diet","categoryId":34121}],"title":"What is the Keto Diet?","strippedTitle":"what is the keto diet?","slug":"what-is-the-keto-diet","canonicalUrl":"","seo":{"metaDescription":"Discover what the keto diet is, the various versions of the keto diet, what ketosis is, and what all the hype is about.","noIndex":0,"noFollow":0},"content":"The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working <em>with</em> your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you\r\n<ul>\r\n \t<li>Feel more energized.</li>\r\n \t<li>Lose weight faster.</li>\r\n \t<li>Improve the health of your heart.</li>\r\n \t<li>Sharpen your mental focus.</li>\r\n</ul>\r\nIn addition to <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/10-benefits-of-the-ketogenic-diet-264317/\" target=\"_blank\" rel=\"noopener\">these benefits</a>, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits.\r\n\r\nIn a nutshell, the keto diet is\r\n<ul>\r\n \t<li>High fat</li>\r\n \t<li>Moderate protein</li>\r\n \t<li>Very low carbohydrate</li>\r\n</ul>\r\nHaving grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health.\r\n\r\nThe keto diet puts your body into <em>ketosis,</em> a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals.\r\n\r\nThe truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term.\r\n\r\nThere are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle.\r\n\r\nDespite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals.\r\n<h2 id=\"tab1\" >Standard ketogenic diet</h2>\r\nThe standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the <a href=\"https://www.dummies.com/food-drink/special-diets/how-to-calculate-keto-macros/\" target=\"_blank\" rel=\"noopener\">sources of your daily calorie intake</a>, as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 70 percent</li>\r\n \t<li><strong>Protein:</strong> 25 percent</li>\r\n \t<li><strong>Carbohydrates:</strong> 5 percent</li>\r\n</ul>\r\n[caption id=\"attachment_264328\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-264328\" src=\"https://www.dummies.com/wp-content/uploads/keto-standard-diet.jpg\" alt=\"standard keto diet macros \" width=\"535\" height=\"535\" /> ©By Fangfy/Shutterstock.com[/caption]\r\n\r\nHistorically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you.\r\n\r\nThe amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels.\r\n<p class=\"article-tips remember\">On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day.</p>\r\n\r\n<h2 id=\"tab2\" >Targeted ketogenic diet</h2>\r\nThe targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary.\r\n\r\nThis choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake.\r\n<p class=\"article-tips remember\">It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version.</p>\r\n\r\n<h2 id=\"tab3\" >Cyclical ketogenic diet</h2>\r\nThe cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual.\r\n\r\nAnother group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs.\r\n<p class=\"article-tips tip\">The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health.</p>\r\n\r\n<h2 id=\"tab4\" >High-protein ketogenic diet</h2>\r\nIn the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 60 percent</li>\r\n \t<li><strong>Protein:</strong> 35 percent</li>\r\n \t<li><strong>Carbohydrate:</strong> 5 percent</li>\r\n</ul>\r\nThis option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious.\r\n<h2 id=\"tab5\" >Burning fat: Ketosis</h2>\r\n<em>Ketosis</em> is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator.\r\n\r\nFat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates.\r\n\r\nOn the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells:\r\n<ul>\r\n \t<li><strong>Acetoacetate: </strong>The main ketone made by your liver.</li>\r\n \t<li><strong>β-hydroxybutyric acid:</strong> The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits.</li>\r\n \t<li><strong>Acetone:</strong> The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for <em>keto breath</em> (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs.</li>\r\n</ul>\r\nImportantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food.\r\n\r\nThe liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during <a href=\"https://www.dummies.com/food-drink/special-diets/how-long-does-it-take-to-get-into-ketosis/\" target=\"_blank\" rel=\"noopener\">ketosis</a>. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s.\r\n<p class=\"article-tips tech\">The words <em>ketosis</em>, <em>ketogenesis</em>, and <em>ketogenic</em> are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names <em>ketogenic</em> diet and <em>keto</em> diet come from!</p>","description":"The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working <em>with</em> your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you\r\n<ul>\r\n \t<li>Feel more energized.</li>\r\n \t<li>Lose weight faster.</li>\r\n \t<li>Improve the health of your heart.</li>\r\n \t<li>Sharpen your mental focus.</li>\r\n</ul>\r\nIn addition to <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/10-benefits-of-the-ketogenic-diet-264317/\" target=\"_blank\" rel=\"noopener\">these benefits</a>, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits.\r\n\r\nIn a nutshell, the keto diet is\r\n<ul>\r\n \t<li>High fat</li>\r\n \t<li>Moderate protein</li>\r\n \t<li>Very low carbohydrate</li>\r\n</ul>\r\nHaving grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health.\r\n\r\nThe keto diet puts your body into <em>ketosis,</em> a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals.\r\n\r\nThe truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term.\r\n\r\nThere are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle.\r\n\r\nDespite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals.\r\n<h2 id=\"tab1\" >Standard ketogenic diet</h2>\r\nThe standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the <a href=\"https://www.dummies.com/food-drink/special-diets/how-to-calculate-keto-macros/\" target=\"_blank\" rel=\"noopener\">sources of your daily calorie intake</a>, as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 70 percent</li>\r\n \t<li><strong>Protein:</strong> 25 percent</li>\r\n \t<li><strong>Carbohydrates:</strong> 5 percent</li>\r\n</ul>\r\n[caption id=\"attachment_264328\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-264328\" src=\"https://www.dummies.com/wp-content/uploads/keto-standard-diet.jpg\" alt=\"standard keto diet macros \" width=\"535\" height=\"535\" /> ©By Fangfy/Shutterstock.com[/caption]\r\n\r\nHistorically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you.\r\n\r\nThe amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels.\r\n<p class=\"article-tips remember\">On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day.</p>\r\n\r\n<h2 id=\"tab2\" >Targeted ketogenic diet</h2>\r\nThe targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary.\r\n\r\nThis choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake.\r\n<p class=\"article-tips remember\">It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version.</p>\r\n\r\n<h2 id=\"tab3\" >Cyclical ketogenic diet</h2>\r\nThe cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual.\r\n\r\nAnother group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs.\r\n<p class=\"article-tips tip\">The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health.</p>\r\n\r\n<h2 id=\"tab4\" >High-protein ketogenic diet</h2>\r\nIn the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 60 percent</li>\r\n \t<li><strong>Protein:</strong> 35 percent</li>\r\n \t<li><strong>Carbohydrate:</strong> 5 percent</li>\r\n</ul>\r\nThis option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious.\r\n<h2 id=\"tab5\" >Burning fat: Ketosis</h2>\r\n<em>Ketosis</em> is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator.\r\n\r\nFat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates.\r\n\r\nOn the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells:\r\n<ul>\r\n \t<li><strong>Acetoacetate: </strong>The main ketone made by your liver.</li>\r\n \t<li><strong>β-hydroxybutyric acid:</strong> The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits.</li>\r\n \t<li><strong>Acetone:</strong> The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for <em>keto breath</em> (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs.</li>\r\n</ul>\r\nImportantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food.\r\n\r\nThe liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during <a href=\"https://www.dummies.com/food-drink/special-diets/how-long-does-it-take-to-get-into-ketosis/\" target=\"_blank\" rel=\"noopener\">ketosis</a>. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s.\r\n<p class=\"article-tips tech\">The words <em>ketosis</em>, <em>ketogenesis</em>, and <em>ketogenic</em> are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names <em>ketogenic</em> diet and <em>keto</em> diet come from!</p>","blurb":"","authors":[{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}},{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}}],"primaryCategoryTaxonomy":{"categoryId":34121,"title":"Keto Diet","slug":"keto-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Standard ketogenic diet","target":"#tab1"},{"label":"Targeted ketogenic diet","target":"#tab2"},{"label":"Cyclical ketogenic diet","target":"#tab3"},{"label":"High-protein ketogenic diet","target":"#tab4"},{"label":"Burning fat: Ketosis","target":"#tab5"}],"relatedArticles":{"fromBook":[{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264312,"title":"Symptoms and Remedies for Keto Flu","slug":"symptoms-and-remedies-for-keto-flu","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264312"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}],"fromCategory":[{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264312,"title":"Symptoms and Remedies for Keto Flu","slug":"symptoms-and-remedies-for-keto-flu","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264312"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282334,"slug":"keto-diet-for-dummies","isbn":"9781119578925","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119578922-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/keto-diet-for-dummies-cover-9781119578925-203x255.jpg","width":203,"height":255},"title":"Keto Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"30412\">Rami and Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low-carb lifestyle blog; <i>Total Keto Diet,</i> one of the most popular keto apps; and So Nourished, Inc., a low-carb product company, to help share its health benefits around the world. </p>","authors":[{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}},{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-62e32352c92fb\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-62e32352c9a56\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":264327},{"headers":{"creationTime":"2016-03-27T12:08:59+00:00","modifiedTime":"2022-07-28T18:15:19+00:00","timestamp":"2022-07-29T00:01:22+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Seven Foods That Fight Inflammation and Belly Fat","strippedTitle":"seven foods that fight inflammation and belly fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","canonicalUrl":"","seo":{"metaDescription":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequ","noIndex":0,"noFollow":0},"content":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","description":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-62e32352adac2\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-62e32352ae32f\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Fruits and vegetables","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356933.image0.jpg","width":400,"height":274},"content":"<p>All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.</p>\n<p>Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.</p>\n"},{"title":"Green tea","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356934.image1.jpg","width":400,"height":266},"content":"<p>This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.</p>\n"},{"title":"Monounsaturated fats","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356935.image2.jpg","width":400,"height":265},"content":"<p>These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.</p>\n"},{"title":"Omega-3 fatty acids","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356936.image3.jpg","width":400,"height":254},"content":"<p>Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.</p>\n"},{"title":"Spices","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356937.image4.jpg","width":400,"height":266},"content":"<p>Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.</p>\n"},{"title":"Water","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356938.image5.jpg","width":267,"height":400},"content":"<p>Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. <b><i>Remember:</i></b> Add an additional 8 ounces of water for every 30 minutes of exercise as well.</p>\n"},{"title":"Whole grains","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356939.image6.jpg","width":400,"height":266},"content":"<p>Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone <i>homocystine</i> in the body.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204893},{"headers":{"creationTime":"2019-09-23T04:32:16+00:00","modifiedTime":"2022-07-28T18:06:31+00:00","timestamp":"2022-07-29T00:01:22+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Keto Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"},"slug":"keto-diet","categoryId":34121}],"title":"Symptoms and Remedies for Keto Flu","strippedTitle":"symptoms and remedies for keto flu","slug":"symptoms-and-remedies-for-keto-flu","canonicalUrl":"","seo":{"metaDescription":"When you embark on the keto diet, ensure that you know the symptoms of the keto flu, how to avoid it, and how to alleviate the symptoms.","noIndex":0,"noFollow":0},"content":"Keto flu is one of the most frequently experienced consequences of implementing a <a href=\"https://www.dummies.com/food-drink/special-diets/keto-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">keto diet</a> plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve.\r\n<h2 id=\"tab1\" >Symptoms of keto flu</h2>\r\nYou’ll know you are going through the keto flu if you have\r\n<ul>\r\n \t<li>Muscle aches and weakness</li>\r\n \t<li>Brain fog and difficulty concentrating</li>\r\n \t<li>Headaches</li>\r\n \t<li>Intense fatigue</li>\r\n \t<li>Insomnia</li>\r\n \t<li>Gut issues like indigestion, constipation, and even diarrhea</li>\r\n</ul>\r\nYour body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel.\r\n<h2 id=\"tab2\" >When does keto flu hit?</h2>\r\nThe keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey.\r\n\r\nThe first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition.\r\n\r\nIf you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming.\r\n\r\nIf you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu.\r\n<h2 id=\"tab3\" >The authors keto flu experience</h2>\r\nWhen we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast.\r\n\r\nWhen day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration.\r\n<h2 id=\"tab4\" >Remedies for the keto flu</h2>\r\nIf you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu:\r\n<ul>\r\n \t<li><strong>Take an Epsom salt bath.</strong> Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience.</li>\r\n \t<li><strong>Eat (and drink) your minerals (salt, potassium, and magnesium).</strong> You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker.</li>\r\n</ul>\r\n[caption id=\"attachment_264313\" align=\"alignnone\" width=\"533\"]<img class=\"size-full wp-image-264313\" src=\"https://www.dummies.com/wp-content/uploads/keto-bone-broth.jpg\" alt=\"Cup of bone broth\" width=\"533\" height=\"400\" /> ©By Whiteaster/Shutterstock.com<br /><br />Add bone broth to your keto diet to replenish lost minerals.[/caption]\r\n<ul>\r\n \t<li><strong>Stay hydrated. </strong>You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline.</li>\r\n \t<li><strong>Ditch the coffee and alcohol.</strong> If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition.</li>\r\n \t<li><strong>Don’t be afraid to take a rain check.</strong> If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them!</li>\r\n</ul>\r\n<p class=\"article-tips remember\">While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/intermittent-fasting-and-the-keto-diet-264309/\" target=\"_blank\" rel=\"noopener\">intermittent fast</a> and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.</p>","description":"Keto flu is one of the most frequently experienced consequences of implementing a <a href=\"https://www.dummies.com/food-drink/special-diets/keto-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">keto diet</a> plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve.\r\n<h2 id=\"tab1\" >Symptoms of keto flu</h2>\r\nYou’ll know you are going through the keto flu if you have\r\n<ul>\r\n \t<li>Muscle aches and weakness</li>\r\n \t<li>Brain fog and difficulty concentrating</li>\r\n \t<li>Headaches</li>\r\n \t<li>Intense fatigue</li>\r\n \t<li>Insomnia</li>\r\n \t<li>Gut issues like indigestion, constipation, and even diarrhea</li>\r\n</ul>\r\nYour body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel.\r\n<h2 id=\"tab2\" >When does keto flu hit?</h2>\r\nThe keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey.\r\n\r\nThe first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition.\r\n\r\nIf you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming.\r\n\r\nIf you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu.\r\n<h2 id=\"tab3\" >The authors keto flu experience</h2>\r\nWhen we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast.\r\n\r\nWhen day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration.\r\n<h2 id=\"tab4\" >Remedies for the keto flu</h2>\r\nIf you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu:\r\n<ul>\r\n \t<li><strong>Take an Epsom salt bath.</strong> Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience.</li>\r\n \t<li><strong>Eat (and drink) your minerals (salt, potassium, and magnesium).</strong> You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker.</li>\r\n</ul>\r\n[caption id=\"attachment_264313\" align=\"alignnone\" width=\"533\"]<img class=\"size-full wp-image-264313\" src=\"https://www.dummies.com/wp-content/uploads/keto-bone-broth.jpg\" alt=\"Cup of bone broth\" width=\"533\" height=\"400\" /> ©By Whiteaster/Shutterstock.com<br /><br />Add bone broth to your keto diet to replenish lost minerals.[/caption]\r\n<ul>\r\n \t<li><strong>Stay hydrated. </strong>You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline.</li>\r\n \t<li><strong>Ditch the coffee and alcohol.</strong> If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition.</li>\r\n \t<li><strong>Don’t be afraid to take a rain check.</strong> If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them!</li>\r\n</ul>\r\n<p class=\"article-tips remember\">While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/intermittent-fasting-and-the-keto-diet-264309/\" target=\"_blank\" rel=\"noopener\">intermittent fast</a> and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.</p>","blurb":"","authors":[{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}},{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. 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To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.","description":"Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.","blurb":"","authors":[{"authorId":9449,"name":"Rusty Gregory","slug":"rusty-gregory","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9449"}},{"authorId":9450,"name":"Alan Chasen","slug":"alan-chasen","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. 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He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b data-author-id=\"9450\">Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","authors":[{"authorId":9449,"name":"Rusty Gregory","slug":"rusty-gregory","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9449"}},{"authorId":9450,"name":"Alan Chasen","slug":"alan-chasen","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9450"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;wheat-free&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118774588&quot;]}]\" id=\"du-slot-62b36f8421b5b\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;wheat-free&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118774588&quot;]}]\" id=\"du-slot-62b36f8422272\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":157847,"title":"Choosing Restaurants that Suit a Wheat-Free Lifestyle","slug":"choosing-restaurants-that-suit-a-wheat-free-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157847"}},{"articleId":157833,"title":"Recognizing Wheat's Many Pseudonyms","slug":"recognizing-wheats-many-pseudonyms","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157833"}},{"articleId":157834,"title":"Knowing Other Names for Sugar","slug":"knowing-other-names-for-sugar","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157834"}}],"content":[{"title":"Choosing restaurants that suit a wheat-free lifestyle","thumb":null,"image":null,"content":"<p>More and more restaurants are reaching beyond their traditional customer bases to tap into the market of those who can&#8217;t or don&#8217;t eat wheat, grain, or gluten. This shift has increased in the number gluten-free menus chain restaurants offer.</p>\n<p class=\"Remember\">However, many restaurants with gluten-free options haven&#8217;t taken the final step of creating gluten-free kitchens to avoid cross-contamination. The following restaurants offer prudent choices but, to be safe, call ahead or look online to see whether they meet your wheat-, grain-, or gluten-free approval.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Austin Grill (Tex-Mex)</p>\n</li>\n<li>\n<p class=\"first-para\">Biaggi&#8217;s Ristorante Italiano (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Boston Market (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Carrabba&#8217;s Italian Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Chili&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Fleming&#8217;s Prime Steakhouse and Wine Bar (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">Olive Garden (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">On The Border (Mexican)</p>\n</li>\n<li>\n<p class=\"first-para\">Outback Steakhouse (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">P.F. Chang&#8217;s China Bistro (Asian)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Lobster (Seafood)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Robin (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Romano&#8217;s Macaroni Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Ruby Tuesday&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Souper Salad (American)</p>\n</li>\n</ul>\n<p>Even though fast-food restaurants probably aren&#8217;t the first thing you think about when addressing your wheat- or grain-free needs, you can create meals at some places that will meet your needs in a pinch. Remember, always ask &#8220;How is the food prepared?&#8221; and &#8220;Which foods on the menu are gluten-free?&#8221; For starters, the most obvious choice at most fast-food stops is to go bunless. Here&#8217;s a quick list of fast food restaurants that offer gluten-free menus to some degree or another:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Arby&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Au Bon Pain</p>\n</li>\n<li>\n<p class=\"first-para\">Burger King</p>\n</li>\n<li>\n<p class=\"first-para\">Chick-Fil-A</p>\n</li>\n<li>\n<p class=\"first-para\">Chipotle</p>\n</li>\n<li>\n<p class=\"first-para\">Culver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Dairy Queen</p>\n</li>\n<li>\n<p class=\"first-para\">Domino&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Godfather&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Jason&#8217;s Deli</p>\n</li>\n<li>\n<p class=\"first-para\">Jack-in-the-Box</p>\n</li>\n<li>\n<p class=\"first-para\">Long John Silver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Panera Bread</p>\n</li>\n<li>\n<p class=\"first-para\">Sonic Drive-In</p>\n</li>\n<li>\n<p class=\"first-para\">Starbucks (primarily drinks)</p>\n</li>\n<li>\n<p class=\"first-para\">Subway</p>\n</li>\n<li>\n<p class=\"first-para\">Wendy&#8217;s</p>\n</li>\n</ul>\n"},{"title":"Recognizing wheat's many pseudonyms","thumb":null,"image":null,"content":"<p>Spotting wheat in an ingredients list can be more difficult than it may appear. Wheat has many different forms and names and can appear multiple times in the same list. Acquainting yourself with the following list as you start your new lifestyle makes your trip to the grocery store much easier. As you become more comfortable with your wheat-free lifestyle, you&#8217;ll develop a repertoire of go-to foods, and this list will become less important.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Barley grass (because of cross-contamination)</p>\n</li>\n<li>\n<p class=\"first-para\">Bulgur (a form of wheat)</p>\n</li>\n<li>\n<p class=\"first-para\">Durum, durum flour, durum wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Einkorn</p>\n</li>\n<li>\n<p class=\"first-para\">Emmer</p>\n</li>\n<li>\n<p class=\"first-para\">Farina</p>\n</li>\n<li>\n<p class=\"first-para\">Flour (including all-purpose, cake, enriched, graham, high-protein or high-gluten, and pastry)</p>\n</li>\n<li>\n<p class=\"first-para\">Farro</p>\n</li>\n<li>\n<p class=\"first-para\">Fu</p>\n</li>\n<li>\n<p class=\"first-para\">Kamut</p>\n</li>\n<li>\n<p class=\"first-para\">Seitan (made from wheat gluten and commonly used in vegetarian meals)</p>\n</li>\n<li>\n<p class=\"first-para\">Semolina</p>\n</li>\n<li>\n<p class=\"first-para\">Spelt</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Triticale (a cross between wheat and rye)</p>\n</li>\n<li>\n<p class=\"first-para\">Triticum aestivum</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat berries</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat bran, germ/germ oil/germ extract, gluten, grass, malt, or starch</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat protein/hydrolyzed wheat protein</p>\n</li>\n</ul>\n"},{"title":"Knowing other names for sugar","thumb":null,"image":null,"content":"<p>To take full advantage of the health benefits of a wheat-free lifestyle, experts recommend that you also eliminate as much processed sugar as possible. One of wheat&#8217;s worst effects is that it causes an increase in blood sugar, which leads to weight gain, heart disease, and diabetes. Foods that contain lots of sugar have the same effect, so you need to watch your sugar intake.</p>\n<p>Recognizing the various pseudonyms for sugar and noting the total grams of sugar on the food label can help you make healthier choices. Here are the other names for sugar that you may see on a product&#8217;s ingredients list:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Agave nectar</p>\n</li>\n<li>\n<p class=\"first-para\">Brown sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Cane crystals</p>\n</li>\n<li>\n<p class=\"first-para\">Cane sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Corn sweetener</p>\n</li>\n<li>\n<p class=\"first-para\">Corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Crystalline fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Dextrose</p>\n</li>\n<li>\n<p class=\"first-para\">Evaporated cane juice</p>\n</li>\n<li>\n<p class=\"first-para\">Fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit juice concentrates</p>\n</li>\n<li>\n<p class=\"first-para\">Glucose</p>\n</li>\n<li>\n<p class=\"first-para\">High fructose corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Honey</p>\n</li>\n<li>\n<p class=\"first-para\">Invert sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Lactose</p>\n</li>\n<li>\n<p class=\"first-para\">Maltose</p>\n</li>\n<li>\n<p class=\"first-para\">Malt syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Molasses</p>\n</li>\n<li>\n<p class=\"first-para\">Raw sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Sucrose</p>\n</li>\n<li>\n<p class=\"first-para\">Sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Syrup</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-04-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207770},{"headers":{"creationTime":"2020-08-29T02:30:35+00:00","modifiedTime":"2022-04-14T19:23:30+00:00","timestamp":"2022-06-22T19:37:36+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Anti-Inflammatory Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"},"slug":"anti-inflammatory-diet","categoryId":34105}],"title":"Fight Inflammation with Cardiovascular Activity","strippedTitle":"fight inflammation with cardiovascular activity","slug":"fight-inflammation-with-cardiovascular-activity","canonicalUrl":"","seo":{"metaDescription":"Learn some exercises to build and maintain lean muscle mass, which helps your metabolism to function optimally and reduces inflammation.","noIndex":0,"noFollow":0},"content":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","description":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","blurb":"","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"primaryCategoryTaxonomy":{"categoryId":34105,"title":"Anti-Inflammatory Diet","slug":"anti-inflammatory-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Start off simply with walking and swimming","target":"#tab1"},{"label":"Get it going: stimulating exercises","target":"#tab2"},{"label":"Slow it down: relaxing moves","target":"#tab3"}],"relatedArticles":{"fromBook":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and Herbs","slug":"10-anti-inflammatory-supplements-and-herbs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272945"}},{"articleId":272942,"title":"10 Inflammation-Fighting Foods","slug":"10-inflammation-fighting-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272942"}},{"articleId":272939,"title":"Anti-Inflammatory Diet: 10 Benefits of Stopping Inflammation","slug":"anti-inflammatory-diet-10-benefits-of-stopping-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272939"}},{"articleId":272936,"title":"What Is Inflammation?","slug":"what-is-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272936"}},{"articleId":208548,"title":"Anti-Inflammation Diet For Dummies Cheat Sheet","slug":"anti-inflammation-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208548"}}],"fromCategory":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and Herbs","slug":"10-anti-inflammatory-supplements-and-herbs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272945"}},{"articleId":272942,"title":"10 Inflammation-Fighting Foods","slug":"10-inflammation-fighting-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272942"}},{"articleId":272939,"title":"Anti-Inflammatory Diet: 10 Benefits of Stopping Inflammation","slug":"anti-inflammatory-diet-10-benefits-of-stopping-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272939"}},{"articleId":272936,"title":"What Is Inflammation?","slug":"what-is-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272936"}},{"articleId":208548,"title":"Anti-Inflammation Diet For Dummies Cheat Sheet","slug":"anti-inflammation-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208548"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281951,"slug":"anti-inflammatory-diet-for-dummies-2nd-edition","isbn":"9781119694571","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119694574-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/anti-inflammatory-diet-for-dummies-2nd-edition-cover-9781119694571-203x255.jpg","width":203,"height":255},"title":"Anti-Inflammatory Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b>Dr. <b data-author-id=\"10142\">Artemis Morris</b></b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b><b data-author-id=\"10143\">Molly Rossiter</b></b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement.</p>","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-62b36f80912d1\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-62b36f8091a33\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-14T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":272909},{"headers":{"creationTime":"2016-03-27T16:56:39+00:00","modifiedTime":"2022-04-12T19:57:16+00:00","timestamp":"2022-06-22T19:37:35+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Low-Calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"},"slug":"low-calorie","categoryId":34122}],"title":"Calorie Counter For Dummies Cheat Sheet","strippedTitle":"calorie counter for dummies cheat sheet","slug":"calorie-counter-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eating out can be troublesome for the most committed calorie counter, but some helpful hints can steer you safely through.","noIndex":0,"noFollow":0},"content":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","description":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34122,"title":"Low-Calorie","slug":"low-calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":207828,"title":"Low-Calorie Dieting For Dummies Cheat Sheet","slug":"low-calorie-dieting-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207828"}},{"articleId":162205,"title":"Serving Sizes by Food Group","slug":"serving-sizes-by-food-group","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162205"}},{"articleId":162206,"title":"Deciphering Weight-Loss Fact and Fiction","slug":"deciphering-weight-loss-fact-and-fiction","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162206"}},{"articleId":162197,"title":"Figuring Out Whether You’re Truly Hungry","slug":"figuring-out-whether-youre-truly-hungry","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162197"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62b36f7fdcd61\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62b36f7fdd4d8\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193140,"title":"Counting Calories and a Balanced Diet","slug":"counting-calories-and-a-balanced-diet","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193140"}},{"articleId":193141,"title":"Calorie-counting Tips for Dining Out","slug":"calorie-counting-tips-for-dining-out","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193141"}},{"articleId":193136,"title":"Counting Calories for Weight Loss","slug":"counting-calories-for-weight-loss","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193136"}}],"content":[{"title":"Counting calories and a balanced diet","thumb":null,"image":null,"content":"<p>There’s no one perfect diet, but you can count calories toward a balanced diet fairly easily. A balanced diet is one that ensures that you consume adequate carbohydrates, proteins, fats, vitamins, and minerals. Having a balanced diet also means that you take in the exact amount of calories your body needs to function and maintain a healthy weight, which means balancing eating and exercising.</p>\n<p>To achieve a balanced diet, keep the following points in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Strive for variety.</b> One way to keep eating a balanced diet on a daily basis is to choose a variety of foods. <i>V</i><i>ariety</i> in this case means choosing different types of foods within each food group. So even if you love bananas, mix things up and eat an apple, a plum, some melon, or berries every week. Hey, go crazy: Try a kiwifruit or mango once in a while too!</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Eat fruits and vegetables. </b>Fruits and vegetables are nutritional powerhouses, and they play a vital role in a balanced diet. When you’re on the go, bring fruit to work or school with you to help balance out the higher-fat, higher-calorie choices you may make at other times. Eating fruits and veggies also adds fiber to your diet, and fiber helps control hunger, aiding in weight control.</p>\n<p class=\"child-para Remember\">Eat at least two servings of fruit daily, gradually increasing this amount to three or four.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Exercise regularly.</b> Including physical activity (also known as exercise) with a balanced diet is a great way to stimulate weight loss and improve general health and well-being.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get enough sleep. </b>When you’re well rested, you’re able to make reasonable decisions. You can pass up that 460-calorie sweet potato casserole in favor of the 60-calorie steamed vegetables. Another plus is getting adequate sleep helps with weight control.</p>\n</li>\n</ul>\n"},{"title":"Calorie-counting tips for dining out","thumb":null,"image":null,"content":"<p>Dining out can be an enjoyable experience, but it can also be a high-calorie one. Even if you’re counting calories, though, you can enjoy your dining experience without the worry of eating too many calories or sacrificing health with a bit of planning ahead.</p>\n<p>Use the tips in the following list to save calories the next time you dine out:</p>\n<table>\n<tbody>\n<tr>\n<td>Ask for dressings or sauces on the side, or skip the mayo.</td>\n<td>Include as many vegetable toppings as possible on your<br />\nsandwich, in your omelet, or on your pizza.</td>\n</tr>\n<tr>\n<td>Consider an appetizer or side dish as an entrée, or<br />\nchoose the regular, small, or kid-sized portion. (Skip anything<br />\nthat’s extra-large or supersized.)</td>\n<td>Skip the butter on breakfast items such as waffles or pancakes<br />\nand use smaller amounts of syrup.</td>\n</tr>\n<tr>\n<td>Choose nonfat or lowfat milk and coffee drinks (pick the small<br />\nor “tall” size for the latter).</td>\n<td>Enjoy your eggs with toast, but skip the extra meat item.</td>\n</tr>\n<tr>\n<td>Select grilled or oven-roasted items and skip the deep-fried<br />\nfoods.</td>\n<td>Skip the extra cheese on anything whatsoever.</td>\n</tr>\n<tr>\n<td>Drink more water with your meals.</td>\n<td>Choose pastas with marinara or olive oil–based sauces<br />\nrather than cream or Alfredo-type ones.</td>\n</tr>\n<tr>\n<td>Review beverage sizes and calories. You can rack up several<br />\nhundred calories a day in liquid if you don’t monitor your<br />\nintake.</td>\n<td>Consider splitting an item with a friend and ordering a side<br />\nsalad to round out your meal (unless of course you’re<br />\nsplitting dessert).</td>\n</tr>\n<tr>\n<td>Watch out for salads; they aren’t always the low-calorie<br />\nchoice.</td>\n<td></td>\n</tr>\n</tbody>\n</table>\n<p class=\"Tip\">If you currently eat out daily, consider cutting back to eating no more than three meals per week away from home (not counting packed lunches). Ideally, you should limit dining out to two or fewer times a week.</p>\n"},{"title":"Counting calories for weight loss","thumb":null,"image":null,"content":"<p>To lose weight, you have to reduce your total calorie intake, which means counting the calories you ingest and reducing them. Eating 500 calories less a day will promote the loss of 1 pound per week. Use the tips in the following list to help you lose weight.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Check out the calories in common foods that you eat each week to determine where you can make a change or reduce portion sizes.</p>\n</li>\n<li>\n<p class=\"first-para\">Include fiber in your diet. Fiber (found in fruits, vegetables, beans, lentils, and foods made with whole grains) provides denseness without the calories, meaning you can actually eat a bit more without upping your calorie intake. Shoot for 3 grams of fiber or more per serving.</p>\n</li>\n<li>\n<p class=\"first-para\">Add one to two vegetable servings to your diet daily. Have carrots available to snack on, slice an apple, or eat a banana. You’ll be surprised how easy this is to do if you plan on it.</p>\n</li>\n<li>\n<p class=\"first-para\">Drink at least six to eight 8-ounce glasses of water every day.</p>\n</li>\n<li>\n<p class=\"first-para\">Analyze your eating behaviors to see whether any of them are possibly sabotaging your weight-loss efforts. Skipping meals, avoiding food groups, and eating when you’re stressed or bored can all hinder weight loss.</p>\n</li>\n<li>\n<p class=\"first-para\">Get support. If you need to lose weight, find a professional to help you do it. Talk to your doctor about consulting a registered dietitian (RD) or certified personal trainer (CPT).</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Explore","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-12T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209114},{"headers":{"creationTime":"2016-03-27T16:57:17+00:00","modifiedTime":"2022-03-28T18:15:27+00:00","timestamp":"2022-06-22T19:37:32+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Glycemic Diets","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34114"},"slug":"glycemic-diets","categoryId":34114},{"name":"Glycemic Load Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"},"slug":"glycemic-load-diet","categoryId":34116}],"title":"The GL Diet For Dummies Cheat Sheet","strippedTitle":"the gl diet for dummies cheat sheet","slug":"the-gl-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Use this handy guide for quick reference on the types of fruits, vegetables, and starches you can eat on the glycemic load diet.","noIndex":0,"noFollow":0},"content":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","description":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34116,"title":"Glycemic Load Diet","slug":"glycemic-load-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}},{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62b36f7c45511\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62b36f7c45c9f\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}},{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}}],"content":[{"title":"Handy tips to reduce glycemic load","thumb":null,"image":null,"content":"<p>Having some handy tips and pointers when trying to lower your glycemic load means that you need never get it wrong. Here’s a helpful list of things to remember.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice.</p>\n</li>\n<li>\n<p class=\"first-para\">Include lots of low-GL fruit and vegetables at every meal. Aim for a minimum of five servings of fruit and veg per day. Lightly cook veggies for the minimum time or eat them raw. Fresh, frozen, or canned fruit and veg are all fine.</p>\n</li>\n<li>\n<p class=\"first-para\">Make more of pulses (legumes that grow in pods), including peas, beans, and lentils, in soups, salads, and as a meal accompaniment instead of pasta or rice. Pulses, including dried or canned, count towards your five-a-day fruit and veg.</p>\n</li>\n<li>\n<p class=\"first-para\">Always include a protein-rich food as part of your meal to reduce GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn.</p>\n</li>\n<li>\n<p class=\"first-para\">Adding acidic foods, such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins), to your meal reduces the overall GL. Adding a little monounsaturated oil, such as olive or rapeseed oil, or a little Parmesan cheese or reduced-fat cream, to recipes also reduces GL.</p>\n</li>\n<li>\n<p class=\"first-para\">Cut right down on highly refined snack foods, such as sweets, potato chips, or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits, such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70 per cent cocoa solids.</p>\n</li>\n</ul>\n"},{"title":"Starchy staples: Helpful low-GL alternatives","thumb":null,"image":null,"content":"<p>Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you’re never left wondering if you’ve made the right choices!</p>\n<table>\n<tbody>\n<tr>\n<th>Starchy staples</th>\n<th>Low GL</th>\n<th>High GL</th>\n</tr>\n<tr>\n<td><b>Bread</b></td>\n<td>Pumpernickel, rye, sourdough, soya and linseed, barley and<br />\nsunflower, granary, seeded breads and pitta breads (moderate GL)<br />\noat cakes, rye crackers (moderate GL)</td>\n<td>White, wholemeal, French stick, rice cakes, cream crackers,<br />\nbread sticks</td>\n</tr>\n<tr>\n<td><b>Cereal</b></td>\n<td>Whole oats, oatmeal, porridge, no added sugar muesli, bran<br />\nsticks, semolina, quinoa</td>\n<td>Sweetened cereals, rice based cereals, bran flakes, wheat<br />\nbiscuits, shredded wheat</td>\n</tr>\n<tr>\n<td><b>Pasta</b></td>\n<td>Egg-based pasta, mungbean noodles</td>\n<td>Overcooked pasta and pasta ready meals requiring<br />\nre-heating</td>\n</tr>\n<tr>\n<td><b>Rice</b></td>\n<td>Long grain, wild, and basmati rice. Bulgur or cracked wheat,<br />\ncouscous, pearl barley</td>\n<td>Short grain, sticky white rice</td>\n</tr>\n<tr>\n<td><b>Potatoes</b></td>\n<td>Baby new potatoes, sweet potatoes, yams, celeriac, swede</td>\n<td>Large floury white potatoes, French fries, mashed potato</td>\n</tr>\n</tbody>\n</table>\n"},{"title":"Low-GL seasonal fruit and vegetables","thumb":null,"image":null,"content":"<p>Good news: on the glycemic load diet, you can indulge in hundreds of beautiful, scrumptious fruits and veggies. Check out this guide to what’s in season when.</p>\n<table>\n<tbody>\n<tr>\n<td></td>\n<th>Fruits</th>\n<th>Vegetables</th>\n</tr>\n<tr>\n<th>Spring</th>\n<td>Rhubarb, grapes, limes, passion fruit, persimmons, lemons,<br />\ngrapefruit, avocados</td>\n<td>Leeks, cabbage, watercress, new potatoes, spinach, eggplant,<br />\nradishes, rocket, spring greens</td>\n</tr>\n<tr>\n<th>Summer</th>\n<td>Strawberries, raspberries, blueberries, redcurrants,<br />\nblackcurrants, cherries, nectarines, melons</td>\n<td>Asparagus, baby carrots, fresh peas, tomatoes, runner beans,<br />\nlettuce, cucumber, zucchini, peppers, snow peas</td>\n</tr>\n<tr>\n<th>Autumn</th>\n<td>Blackberries, apples pears, gooseberries, damsons, plums,<br />\nelderberries, greengages, plums</td>\n<td>Pumpkin, onions, fennel, wild mushrooms, squash, turnips, red<br />\ncabbage, celeriac, swede</td>\n</tr>\n<tr>\n<th>Winter</th>\n<td>Satsumas, clementines, cranberries, mandarins, tangerines,<br />\npears, pomegranates</td>\n<td>Brussels sprouts, chicory, cauliflower, kale, celery,<br />\nmushrooms, purple sprouting broccoli</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209235},{"headers":{"creationTime":"2016-03-27T16:50:42+00:00","modifiedTime":"2022-03-25T16:38:42+00:00","timestamp":"2022-06-22T19:37:31+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Acid Alkaline Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34103"},"slug":"acid-alkaline-diet","categoryId":34103}],"title":"Acid Alkaline Diet For Dummies Cheat Sheet","strippedTitle":"acid alkaline diet for dummies cheat sheet","slug":"acid-alkaline-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Know which ingredients to embrace and which ones to avoid, and learn to identify the super foods that can help you regain balance quickly.","noIndex":0,"noFollow":0},"content":"Sticking to an acid alkaline diet may seem overwhelming at first, but the health benefits are worth it. Figuring out how to make better choices for your pH — with food and lifestyle — is a great start. It’s beneficial to know which ingredients to embrace and which ones to avoid, as well as identifying the alkalinizing super foods that can help you regain balance quickly. Although you don’t have to test your pH, it’s a handy tool to measure your success on this diet.","description":"Sticking to an acid alkaline diet may seem overwhelming at first, but the health benefits are worth it. Figuring out how to make better choices for your pH — with food and lifestyle — is a great start. It’s beneficial to know which ingredients to embrace and which ones to avoid, as well as identifying the alkalinizing super foods that can help you regain balance quickly. Although you don’t have to test your pH, it’s a handy tool to measure your success on this diet.","blurb":"","authors":[{"authorId":9847,"name":"Julie Wilkinson","slug":"julie-wilkinson","description":" <p>A patient advocate and active registered nurse, <b>Julie Wilkinson</b> RN, BSN has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. She is the Guide to Colon Cancer on About.com and writes for many healthcare publications as a freelancer, including LiveSTRONG.com.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9847"}}],"primaryCategoryTaxonomy":{"categoryId":34103,"title":"Acid Alkaline Diet","slug":"acid-alkaline-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34103"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}],"fromCategory":[{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281925,"slug":"acid-alkaline-diet-for-dummies","isbn":"9781118414187","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118414187-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/acid-alkaline-diet-for-dummies-cover-9781118414187-203x255.jpg","width":203,"height":255},"title":"Acid Alkaline Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>A patient advocate and active registered nurse, <b data-author-id=\"9847\">Julie Wilkinson</b> RN, BSN has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. She is the Guide to Colon Cancer on About.com and writes for many healthcare publications as a freelancer, including LiveSTRONG.com.</p>","authors":[{"authorId":9847,"name":"Julie Wilkinson","slug":"julie-wilkinson","description":" <p>A patient advocate and active registered nurse, <b>Julie Wilkinson</b> RN, BSN has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. She is the Guide to Colon Cancer on About.com and writes for many healthcare publications as a freelancer, including LiveSTRONG.com.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9847"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;acid-alkaline-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118414187&quot;]}]\" id=\"du-slot-62b36f7b68407\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;acid-alkaline-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118414187&quot;]}]\" id=\"du-slot-62b36f7b68b23\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}],"content":[{"title":"How to make better choices for your pH","thumb":null,"image":null,"content":"<p>Your pH balance is inextricably tied to one factor – your choices. Everything hinges on this balance including your health, longevity, and even propensity for disease. Easy ways to make better choices every day include:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Choose white meat, seafood, or a meat substitute over red meat.</p>\n</li>\n<li>\n<p class=\"first-para\">Rather than rolls or fries, choose yeast-free bread or wild rice.</p>\n</li>\n<li>\n<p class=\"first-para\">Rather than cow’s milk, drink soy or almond milk.</p>\n</li>\n<li>\n<p class=\"first-para\">Create meals around vegetables, rather than meat or starches.</p>\n</li>\n<li>\n<p class=\"first-para\">Exchange alcoholic beverages for sparkling water.</p>\n</li>\n<li>\n<p class=\"first-para\">Fill your plate with plant foods first, leaving little room for acid-forming options.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose veggies with dip or grilled fruit over prepackaged snacks.</p>\n</li>\n<li>\n<p class=\"first-para\">Cook with cold-pressed olive oil, not saturated fats or butter.</p>\n</li>\n<li>\n<p class=\"first-para\">Avoid hidden acids by requesting dressings, condiments, and sauces on the side.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose a 30-minute walk over a 30-minute TV sitcom.</p>\n</li>\n<li>\n<p class=\"first-para\">Reduce stress. Take up meditation, yoga, or some other relaxing method to restore peace.</p>\n</li>\n</ul>\n"},{"title":"How to check your body's pH level","thumb":null,"image":null,"content":"<p>Testing urine pH is a simple way to monitor the effects of your acid alkaline diet. It’s not absolutely necessary, but readings can help you tailor the acid alkaline diet to your needs. Testing daily, in the early morning, is advised.</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Remove one test strip or rip a three-inch piece off of the roll.</p>\n</li>\n<li>\n<p class=\"first-para\">Begin to void and release about two seconds worth of urine (the initial urine stream is more acidic from sitting in your body).</p>\n</li>\n<li>\n<p class=\"first-para\">Place the piece of paper or strip directly in the urine stream until it’s thoroughly moistened.</p>\n</li>\n<li>\n<p class=\"first-para\">Check the results immediately by comparing the color on your strip or paper to the keyed color chart on your bottle or in the packaging.</p>\n<p class=\"child-para\">The pH number that best corresponds to your color is your urine’s pH measurement.</p>\n</li>\n<li>\n<p class=\"first-para\">Write down your results for future reference.</p>\n</li>\n<li>\n<p class=\"first-para\">Discard the used strip. They are not reusable.</p>\n</li>\n</ol>\n<p>Repeat the test as often as you desi</p>\n"},{"title":"Alkalinizing super foods for your pH-balancing diet","thumb":null,"image":null,"content":"<p>Are some natural foods even better than others? When it comes to restoring the pH balance in your body to a more alkaline state, absolutely. The top ten super foods that can help combat acidity and restore your pH balance are</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Lemon</p>\n</li>\n<li>\n<p class=\"first-para\">Avocado</p>\n</li>\n<li>\n<p class=\"first-para\">Cruciferous vegetables (broccoli, cauliflower)</p>\n</li>\n<li>\n<p class=\"first-para\">Seaweed (think sushi)</p>\n</li>\n<li>\n<p class=\"first-para\">Pumpkin seeds</p>\n</li>\n<li>\n<p class=\"first-para\">Sea salt</p>\n</li>\n<li>\n<p class=\"first-para\">Soy (think tofu)</p>\n</li>\n<li>\n<p class=\"first-para\">Kale</p>\n</li>\n<li>\n<p class=\"first-para\">Garlic</p>\n</li>\n<li>\n<p class=\"first-para\">Mineral water</p>\n</li>\n</ul>\n<p>And now for the top five worst foods for your pH balance. Not only are they acid-forming in your body, enjoying these foods frequently can lead to chronic diseases such as a heart attack or diabetes.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Fatty cuts of beef</p>\n</li>\n<li>\n<p class=\"first-para\">Processed or prepackaged foods (hot dogs)</p>\n</li>\n<li>\n<p class=\"first-para\">Fried food</p>\n</li>\n<li>\n<p class=\"first-para\">Soda</p>\n</li>\n<li>\n<p class=\"first-para\">Beer</p>\n</li>\n</ul>\n"},{"title":"How to exchange common ingredients for better pH results","thumb":null,"image":null,"content":"<p>If you want to restore your body’s pH balance, you need to make your meals more alkaline. Use the substitutes here to move away from foods that form acid as they’re digested:</p>\n<table>\n<tbody>\n<tr>\n<th>Instead of This</th>\n<th>Use This</th>\n</tr>\n<tr>\n<td>Butter</td>\n<td>Clarified butter or cold-pressed olive oil</td>\n</tr>\n<tr>\n<td>Canned fruit</td>\n<td>Frozen fruit (without additives)</td>\n</tr>\n<tr>\n<td>Coffee</td>\n<td>Herbal tea</td>\n</tr>\n<tr>\n<td>Condiments</td>\n<td>Fresh herbs and spices</td>\n</tr>\n<tr>\n<td>Creamer</td>\n<td>Almond milk</td>\n</tr>\n<tr>\n<td>Flour</td>\n<td>Finely crushed skinless almonds</td>\n</tr>\n<tr>\n<td>Gelatin</td>\n<td>Agar –agar</td>\n</tr>\n<tr>\n<td>Navy beans</td>\n<td>Lentils</td>\n</tr>\n<tr>\n<td>Peanuts</td>\n<td>Almonds or chestnuts</td>\n</tr>\n<tr>\n<td>Red meat</td>\n<td>Poultry or firm tofu</td>\n</tr>\n<tr>\n<td>Soda</td>\n<td>Sparkling water</td>\n</tr>\n<tr>\n<td>Sugar</td>\n<td>Stevia or clover honey</td>\n</tr>\n<tr>\n<td>White potatoes</td>\n<td>Sweet potatoes</td>\n</tr>\n<tr>\n<td>White rice</td>\n<td>Wild or basmati rice</td>\n</tr>\n<tr>\n<td>Whole eggs</td>\n<td>Egg whites</td>\n</tr>\n<tr>\n<td>Yeast</td>\n<td>Baking soda and lemon juice</td>\n</tr>\n<tr>\n<td>Yeast breads</td>\n<td>Sprouted grains</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-03-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208148},{"headers":{"creationTime":"2016-03-27T16:58:03+00:00","modifiedTime":"2022-03-25T14:43:36+00:00","timestamp":"2022-06-22T19:37:31+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Veganism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34133"},"slug":"veganism","categoryId":34133}],"title":"Living Vegan For Dummies Cheat Sheet","strippedTitle":"living vegan for dummies cheat sheet","slug":"living-vegan-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eating vegan is rewarding, but it can be tricky to figure out the diet at first. View some substitutions and menu ideas here.","noIndex":0,"noFollow":0},"content":"Adopting a vegan lifestyle is definitely rewarding, but it’s not without challenges — especially in the beginning. While you’re still getting used to this new diet and lifestyle, you can definitely benefit from some help. When you go out, be sure to take a guide that you can use to direct restaurant servers and chefs, and when you eat at home, utilize menu ideas to ensure variety, proper nutrition, and success.","description":"Adopting a vegan lifestyle is definitely rewarding, but it’s not without challenges — especially in the beginning. While you’re still getting used to this new diet and lifestyle, you can definitely benefit from some help. When you go out, be sure to take a guide that you can use to direct restaurant servers and chefs, and when you eat at home, utilize menu ideas to ensure variety, proper nutrition, and success.","blurb":"","authors":[{"authorId":9379,"name":"Alexandra Jamieson","slug":"alexandra-jamieson","description":" <P><B>communityAlexandra Jamieson, CHHC, AADP,</B> is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and The National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me.</P> ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9379"}}],"primaryCategoryTaxonomy":{"categoryId":34133,"title":"Veganism","slug":"veganism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34133"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}],"fromCategory":[{"articleId":200722,"title":"Hidden Animal Ingredients in Foods","slug":"hidden-animal-ingredients-in-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200722"}},{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282358,"slug":"living-vegan-for-dummies","isbn":"9780470522141","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"amazon":{"default":"https://www.amazon.com/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/0470522143-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/living-vegan-for-dummies-cover-9780470522141-203x255.jpg","width":203,"height":255},"title":"Living Vegan For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Alexandra Jamieson, CHHC, AADP, is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and The National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me.</p>","authors":[{"authorId":9379,"name":"Alexandra Jamieson","slug":"alexandra-jamieson","description":" <P><B>communityAlexandra Jamieson, CHHC, AADP,</B> is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and The National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me.</P> ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9379"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;veganism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470522141&quot;]}]\" id=\"du-slot-62b36f7b31692\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;veganism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470522141&quot;]}]\" id=\"du-slot-62b36f7b31f50\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}],"content":[{"title":"Nonvegan restaurant guide for servers and chefs","thumb":null,"image":null,"content":"<p>Going out to eat can be challenging to a new vegan. Hidden nonvegan ingredients lurk behind every menu item, and servers may not know exactly what the chef is cooking into each dish. You can use this handy list as a friendly guide. Simply print this page and cut out the following list to offer to your server the next time you go to a nonvegan restaurant:</p>\n<p>Hi! I’m vegan and CAN’T eat:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Butter or cream</p>\n</li>\n<li>\n<p class=\"first-para\">Eggs</p>\n</li>\n<li>\n<p class=\"first-para\">Cheese from cows or goats</p>\n</li>\n<li>\n<p class=\"first-para\">Milk from cows or goats</p>\n</li>\n<li>\n<p class=\"first-para\">Meat, poultry, lamb, or beef</p>\n</li>\n<li>\n<p class=\"first-para\">Fish, shellfish, shrimp, or lobster</p>\n</li>\n<li>\n<p class=\"first-para\">Gelatin</p>\n</li>\n<li>\n<p class=\"first-para\">Honey</p>\n</li>\n</ul>\n<p>I CAN eat:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">All fruits</p>\n</li>\n<li>\n<p class=\"first-para\">All vegetables</p>\n</li>\n<li>\n<p class=\"first-para\">All herbs and spices</p>\n</li>\n<li>\n<p class=\"first-para\">Beans</p>\n</li>\n<li>\n<p class=\"first-para\">Soy-based protein like tofu and tempeh</p>\n</li>\n<li>\n<p class=\"first-para\">Grains</p>\n</li>\n<li>\n<p class=\"first-para\">Pasta (that’s not made from eggs)</p>\n</li>\n<li>\n<p class=\"first-para\">Olive oil</p>\n</li>\n</ul>\n"},{"title":"Vegan menus for a full week","thumb":null,"image":null,"content":"<p>When you’re first starting out as a vegan, deciding what to eat can be overwhelming. But don’t worry. The following table showing a week’s worth of vegan menus gives you a great place to start when planning your meals. Offering variety, nutrition, and plenty of different tastes, textures, and ethnic spices, these menus can help you fill up your vegan kitchen with new ingredients that you’ll be using for years to come.</p>\n<table>\n<tbody>\n<tr>\n<th>Day of the Week</th>\n<th>Breakfast</th>\n<th>Lunch</th>\n<th>Dinner</th>\n</tr>\n<tr>\n<td>Monday</td>\n<td>Fruit smoothie made soy yogurt, flaxseed, and nuts</td>\n<td>Burrito with black beans, brown rice, guacamole, and fresh<br />\nsalsa</td>\n<td>Miso stew</td>\n</tr>\n<tr>\n<td>Tuesday</td>\n<td>Fortified vegan cereal with slivered almonds, vegan milk, and a<br />\nbanana</td>\n<td>1 cup hummus, ten carrot sticks, Greek olives, green salad with<br />\nsprouts, and vinaigrette</td>\n<td>Beans and broccoli over polenta</td>\n</tr>\n<tr>\n<td>Wednesday</td>\n<td>2 slices whole-grain toast spread with almond butter and apple<br />\nbutter and 1 cup of vegan milk</td>\n<td>2 cups three-bean salad mixed with a diced avocado and drained<br />\nmarinated artichoke hearts</td>\n<td>Baked black bean burgers on whole-grain buns and topped with<br />\nall the usual fixins</td>\n</tr>\n<tr>\n<td>Thursday</td>\n<td>Banana and ½ cup mixed raw almonds and raisins with a<br />\ncup of herbal tea</td>\n<td>Pita filled with hummus, avocado slices, and chopped lettuce<br />\nand drizzled with your favorite vegan salad dressing</td>\n<td>Brown rice, roasted sweet potato fries, sautéed kale and<br />\ntempeh cubes drizzled with Bragg’s Liquid Aminos</td>\n</tr>\n<tr>\n<td>Friday</td>\n<td>Homemade porridge using leftover grain from preceding day; make<br />\nwith maple syrup, nuts, and cinnamon or bok choy, cashews, and soy<br />\nsauce</td>\n<td>Amy’s low-sodium lentil soup with a side of sliced red<br />\nbell pepper</td>\n<td>Cauliflower chickpea curry over quinoa</td>\n</tr>\n<tr>\n<td>Saturday</td>\n<td>Vegan British beans on toast</td>\n<td>Leftover quinoa and cauliflower chickpea curry scooped into<br />\ntortillas or whole-grain pitas</td>\n<td>Creamy broccoli soup with rice balls</td>\n</tr>\n<tr>\n<td>Sunday</td>\n<td>Cornbread muffins with soy sausages and a hot mug of chocolate<br />\nrice milk</td>\n<td>Leftover broccoli soup with a side of fresh crusty bakery bread<br />\nand Earth Balance spread</td>\n<td>Large green salad topped with crumbled tofu cheese, garbanzo<br />\nbeans, and chopped sun-dried tomatoes and drizzled with olive oil<br />\nand fresh lemon juice</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209372},{"headers":{"creationTime":"2016-03-27T16:50:37+00:00","modifiedTime":"2022-03-25T14:04:49+00:00","timestamp":"2022-06-22T19:37:31+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Raw Food Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34131"},"slug":"raw-food-diet","categoryId":34131}],"title":"Raw Food For Dummies Cheat Sheet","strippedTitle":"raw food for dummies cheat sheet","slug":"raw-food-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eat without the heat! Start a raw food diet by learning how to choose fresh, nutrient-rich plant foods you don't need to cook.","noIndex":0,"noFollow":0},"content":"Eating a raw food diet means consuming fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, much of their important disease-preventing nutrients are lost. Conversely, a raw diet provides you with a greater degree of health and vitality, slows aging, and promotes healing. By making the majority of your diet healthy raw foods and avoiding unhealthy alternatives, you can improve your health and reduce your risks of suffering from a degenerative disease. Getting started with this nutritious lifestyle is easy.","description":"Eating a raw food diet means consuming fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, much of their important disease-preventing nutrients are lost. Conversely, a raw diet provides you with a greater degree of health and vitality, slows aging, and promotes healing. By making the majority of your diet healthy raw foods and avoiding unhealthy alternatives, you can improve your health and reduce your risks of suffering from a degenerative disease. Getting started with this nutritious lifestyle is easy.","blurb":"","authors":[{"authorId":9836,"name":"Cherie Soria","slug":"cherie-soria","description":" <p><b>Cherie Soria</b> has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 20 years.</p> <p><b>Dan Ladermann</b> is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. Together, Cherie and Dan own and operate Living Light International.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9836"}},{"authorId":9837,"name":"Dan Ladermann","slug":"dan-ladermann","description":" <p><b>Cherie Soria</b> has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 20 years.</p> <p><b>Dan Ladermann</b> is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. 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Together, Cherie and Dan own and operate Living Light International.</p>","authors":[{"authorId":9836,"name":"Cherie Soria","slug":"cherie-soria","description":" <p><b>Cherie Soria</b> has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 20 years.</p> <p><b>Dan Ladermann</b> is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. Together, Cherie and Dan own and operate Living Light International.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9836"}},{"authorId":9837,"name":"Dan Ladermann","slug":"dan-ladermann","description":" <p><b>Cherie Soria</b> has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 20 years.</p> <p><b>Dan Ladermann</b> is a Certified Hippocrates Health Educator and raw vegan nutrition instructor. Together, Cherie and Dan own and operate Living Light International.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9837"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;raw-food-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780471770114&quot;]}]\" id=\"du-slot-62b36f7b12976\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;raw-food-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780471770114&quot;]}]\" id=\"du-slot-62b36f7b130d2\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":171703,"title":"Raw Food Staples to Keep on Hand","slug":"raw-food-staples-to-keep-on-hand","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171703"}},{"articleId":171687,"title":"Getting Proper Nutrition on a Raw Food Diet","slug":"getting-proper-nutrition-on-a-raw-food-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171687"}},{"articleId":171684,"title":"Surprising Natural Foods to Avoid on a Raw Food Diet","slug":"surprising-natural-foods-to-avoid-on-a-raw-food-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171684"}},{"articleId":171686,"title":"Keeping to Raw Foods when Traveling and Socializing","slug":"keeping-to-raw-foods-when-traveling-and-socializing","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171686"}},{"articleId":171727,"title":"How to Introduce Raw Food to Friends and Family","slug":"how-to-introduce-raw-food-to-friends-and-family","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171727"}}],"content":[{"title":"Raw food staples to keep on hand","thumb":null,"image":null,"content":"<p>With a bit of planning and preparation, you can enjoy the health benefits and culinary rewards of raw food any time. To make mealtime a snap, here&#8217;s a list of raw foods to keep stocked:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Versatile fruits such as blueberries, oranges, bananas, and avocados</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh, in-season vegetables</p>\n</li>\n<li>\n<p class=\"first-para\">Leafy greens, including kale, spinach, cabbage, and romaine lettuce</p>\n</li>\n<li>\n<p class=\"first-para\">Soaked raw nuts and seeds</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted or steamed gluten-free grains such as quinoa, millet, and buckwheat</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted or cooked legumes, including lentils, peas, chickpeas, and beans</p>\n</li>\n<li>\n<p class=\"first-para\">Probiotic-rich foods such as raw sauerkraut, miso, and raw yogurt</p>\n</li>\n</ul>\n"},{"title":"Getting proper nutrition on a raw food diet","thumb":null,"image":null,"content":"<p>When you start transitioning to a raw food diet, knowing what to eat can be tough. Be adventurous and try new things, but also be sure to follow these eating tips to ensure you get proper nutrition:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat a wide variety of fresh, ripe, raw, organic fruits and vegetables.</p>\n</li>\n<li>\n<p class=\"first-para\">Consume all the colors of the rainbow to get a full spectrum of nutrients.</p>\n</li>\n<li>\n<p class=\"first-para\">Make nutrient powerhouse green foods the largest portion of your diet.</p>\n</li>\n<li>\n<p class=\"first-para\">Consume a variety of raw nuts and seeds in moderation.</p>\n</li>\n<li>\n<p class=\"first-para\">Include foods that are rich in omega-3 fatty acids.</p>\n</li>\n<li>\n<p class=\"first-para\">Minimize fried foods, saturated fats, and oils.</p>\n</li>\n<li>\n<p class=\"first-para\">Soak and sprout nuts, seeds, and legumes before eating them.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose organic whenever possible to minimize chemical residues.</p>\n</li>\n<li>\n<p class=\"first-para\">Minimize or eliminate meat and dairy products from your diet.</p>\n</li>\n<li>\n<p class=\"first-para\">Reduce sweets and concentrated sweeteners, like white sugar, corn syrup, evaporated cane sugar, and sugary drinks such as soda, candy, and desserts made with sugar.</p>\n</li>\n<li>\n<p class=\"first-para\">Use only a moderate amount of salt.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose gluten-free grains such as quinoa, millet, amaranth, and buckwheat.</p>\n</li>\n<li>\n<p class=\"first-para\">Supplement with vitamin B12.</p>\n</li>\n<li>\n<p class=\"first-para\">Supplement with vitamin D if you aren&#8217;t getting enough sunshine.</p>\n</li>\n</ul>\n"},{"title":"Surprising natural foods to avoid on a raw food diet","thumb":null,"image":null,"content":"<p>When you hear the words <i>raw </i><i>food diet</i><i>,</i> you probably correctly assume that it doesn&#8217;t include fried, roasted, baked, or grilled foods. You may also realize that most raw foodists avoid highly processed, sugary, salty, and oily foods. But that&#8217;s not the whole story.</p>\n<p>Here are a few more foods that may appear healthy at first glance but don&#8217;t measure up to raw standards:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Roasted nuts and seeds:</b> Select raw varieties of seeds and nuts to avoid free-radical damage to your cells. Soak these foods before eating them to enjoy maximum nutrition.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Soy foods:</b> Common allergens often hidden in prepared foods like veggie burgers and soy meat <i>analogs</i> (fake meat) can be replaced in burgers and meat substitutes using soaked nuts, mushrooms, and root vegetables.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Wheat (except wheat grass), breads, pastries, pastas, and &#8220;wheat meats&#8221; (seitan):</b> Use sprouted grains, soaked nuts, and vegetables such as zucchini to make breads, crackers, and even pasta.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Vinegar:</b> Use citrus juice and other acid fruits in dressings, marinades, and sauces in place of vinegar, which can cause digestive problems.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Honey:</b> Using agave nectar, date paste, or coconut syrup is a better option for small children and others with immune system challenges.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Refined sugar:</b> Use dates or other dried fruit, agave nectar, coconut sugar, or stevia instead to keep your blood sugar at healthier levels.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Iodized salt:</b> Use Himalayan crystal salt and avoid chemical additives.</p>\n</li>\n</ul>\n"},{"title":"Keeping to raw foods when traveling and socializing","thumb":null,"image":null,"content":"<p>Maintaining a raw lifestyle away from home may seem daunting at first. By planning ahead and packing some of your own ingredients to enhance the raw offerings available at your destination, you can ensure that you have a healthy and satisfying meal just about anywhere. Pack these items when you&#8217;re eating raw on the road, at a friend&#8217;s, or at other away-from-home places:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Avocados</p>\n</li>\n<li>\n<p class=\"first-para\">Raw seeds and nuts</p>\n</li>\n<li>\n<p class=\"first-para\">Raw bread, flax crackers, or croutons</p>\n</li>\n<li>\n<p class=\"first-para\">Kale chips</p>\n</li>\n<li>\n<p class=\"first-para\">Favorite herbs and spices</p>\n</li>\n<li>\n<p class=\"first-para\">Nori sheets</p>\n</li>\n<li>\n<p class=\"first-para\">Vegetarian-formula nutritional yeast</p>\n</li>\n<li>\n<p class=\"first-para\">Himalayan crystal salt</p>\n</li>\n<li>\n<p class=\"first-para\">Tea bags</p>\n</li>\n<li>\n<p class=\"first-para\">Sweetener such as agave nectar or coconut sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Flavored organic extra-virgin oil or favorite dressing in a small jar</p>\n</li>\n</ul>\n"},{"title":"How to introduce raw foods to friends and family","thumb":null,"image":null,"content":"<p>You may find that your friends and family are a little reluctant to try raw foods. By considering these do&#8217;s and don&#8217;ts, you can reduce their anxiety about how your new lifestyle may impact them:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Don&#8217;t be preachy or pushy!</b> An aggressive attitude doesn&#8217;t win friends or influence people. Instead, offer your family and guests delicious raw foods that you know they&#8217;ll love and let <i>them</i> open the door and ask questions if they&#8217;re interested in knowing the why and what of raw food.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Prepare recipes that include familiar and favorite foods. </b>Rather than forcing your food choices on others, make foods for others that you know they like. (Who doesn&#8217;t love fresh salsa and guacamole or fresh veggies and dip?) If the raw options are delicious and you can avoid judging others on what they&#8217;re eating, you may find that your family and friends are willing to try the new foods you prepare.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Introduce delicious green smoothies and juices.</b> Nutrient-packed smoothies and juices are delicious raw options for newbies. It&#8217;s tough to argue the convenience of getting vital vitamins and minerals from these quick and easy treats — no matter how much raw a person chooses to consume each day. Even kids often enjoy making and consuming raw smoothies and juices.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Make an irresistible raw dessert or treat every week.</b> Choose a raw version of a traditional sweet treat that your family enjoys and invite the kids to help make it. Raw desserts are remarkably delicious because they&#8217;re prepared with fresh whole ingredients.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get your family involved in the kitchen. </b>Encourage others to help you prepare raw meals. People of almost all ages and cooking abilities can peel vegetables, decorate the table, and help choose menu items, and your family is more likely to enjoy eating a raw meal if they&#8217;ve helped make it.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":null,"sponsorEbookTitle":null,"sponsorEbookLink":null,"sponsorEbookImage":null},"primaryLearningPath":"Explore","lifeExpectancy":"Two 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Acid Alkaline Diet

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Keto Diet What is the Keto Diet?

Article / Updated 07-28-2022

The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working with your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you Feel more energized. Lose weight faster. Improve the health of your heart. Sharpen your mental focus. In addition to these benefits, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits. In a nutshell, the keto diet is High fat Moderate protein Very low carbohydrate Having grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health. The keto diet puts your body into ketosis, a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals. The truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term. There are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle. Despite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals. Standard ketogenic diet The standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the sources of your daily calorie intake, as follows: Fat: 70 percent Protein: 25 percent Carbohydrates: 5 percent Historically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you. The amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels. On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day. Targeted ketogenic diet The targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary. This choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake. It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version. Cyclical ketogenic diet The cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual. Another group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs. The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health. High-protein ketogenic diet In the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows: Fat: 60 percent Protein: 35 percent Carbohydrate: 5 percent This option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious. Burning fat: Ketosis Ketosis is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator. Fat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates. On the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells: Acetoacetate: The main ketone made by your liver. β-hydroxybutyric acid: The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits. Acetone: The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for keto breath (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs. Importantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food. The liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during ketosis. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s. The words ketosis, ketogenesis, and ketogenic are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names ketogenic diet and keto diet come from!

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Belly Fat Diet Seven Foods That Fight Inflammation and Belly Fat

Step by Step / Updated 07-28-2022

When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the foods that cause inflammation. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier! Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.

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Keto Diet Symptoms and Remedies for Keto Flu

Article / Updated 07-28-2022

Keto flu is one of the most frequently experienced consequences of implementing a keto diet plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve. Symptoms of keto flu You’ll know you are going through the keto flu if you have Muscle aches and weakness Brain fog and difficulty concentrating Headaches Intense fatigue Insomnia Gut issues like indigestion, constipation, and even diarrhea Your body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel. When does keto flu hit? The keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey. The first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition. If you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming. If you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu. The authors keto flu experience When we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast. When day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration. Remedies for the keto flu If you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience. Eat (and drink) your minerals (salt, potassium, and magnesium). You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker. Stay hydrated. You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline. Ditch the coffee and alcohol. If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition. Don’t be afraid to take a rain check. If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them! While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an intermittent fast and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.

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Wheat-Free Living Wheat-Free For Dummies Cheat Sheet

Cheat Sheet / Updated 04-28-2022

Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago. The idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.

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Anti-Inflammatory Diet Fight Inflammation with Cardiovascular Activity

Article / Updated 04-14-2022

Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function. Exercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance. Furthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with inflammation because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system. In this article, explore ways you can get the blood flowing and build a little muscle in the process. Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on. Start off simply with walking and swimming Walking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining. The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends. Integrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost. Swimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week. When you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week. Get it going: stimulating exercises The following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes. Squat thrusts These squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body. Stand with your feet about hip-width apart. Squat to the floor, placing your hands directly in front of you and about shoulder-width apart. With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up. Try to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10. If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions. Mountain climbers As with squat thrusts, mountain climbers raise your heart rate rather quickly. Begin in a push-up position with your legs out straight. Bring your right knee in to your chest, resting your foot on the floor. Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up. Continue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers. Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain. Deep squat lunges These lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury. Stand with your feet shoulder-width apart, arms at your sides. Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge. As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes. Return to your starting position, with feet shoulder-width apart and arms at your sides. Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B). Return to your starting position. Continue lunges for 5 minutes, alternating sides. Try to stretch a little farther with each lunge. Invisible jump rope This exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump. Stand upright with your feet hip-width apart. Keeping elbows at your sides, pretend you’re holding a jump rope. Begin twirling “the rope” and jumping. Continue for five minutes, varying speeds. Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact. Slow it down: relaxing moves Not quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints. Intermittent leg lifts These leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees. Lie on your back on your exercise mat, arms at your sides with hands flat. Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds. Pressing your hands to the floor for support, raise your feet another 6 inches and hold for 10 seconds. Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds. Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds. When your feet are back on the floor, rest for 15 seconds and repeat. Perform this exercise four times. After you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball. Stabilizing ab crunch This ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back. Get out your stability ball and put it on the center of your exercise mat. Stand in front of the ball with your feet at shoulder-width apart. Lower yourself so that you’re sitting on the ball. Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball. Slowly rise so that your shoulders come up off the ball, as shown. Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.

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