Keto

Acid Reflux Diet: 7 Foods To Eat & Avoid

Acid Reflux Diet: 7 Foods To Eat & Avoid

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Acid reflux, or heartburn, is a burning, intense pain felt around the lower chest area, which occurs as a result of the flowing of stomach acid back up into the food pipe. If it happens more than twice a week, it is a sign of GERD or gastroesophageal reflux disease. Fortunately, its symptoms can be relieved with the help of dietary modification.

By consuming the following 7 foods, you will prevent a flare-up and treat the symptoms of acid reflux:

  1. Apple Cider Vinegar

Apple cider vinegar regulates stomach acid, so you should add a tablespoon to a cup of water and drink it 5 minutes before meals.

  1. Green Leafy Vegetables

They are easily digested and prevent acid reflux.

  1. Kefir

Kefir effectively eases acid reflux symptoms, helps digestion and soothes the digestive tract. For best effects, you should take a kefir with live and active cultures that have been fermented for 24 hours.

  1. Almonds

Almonds skins calm the stomach, boost gut health, and treat indigestion.

  1. Coconut Water

It is loaded with potassium and electrolytes and hydrates the body. You should drink it throughout the entire day and drink one glass at bedtime.

  1. Ginger

It will relieve the symptoms of acid reflux if taken in small doses. You should take a fresh, small cut 1-2 times every day.

  1. Fermented Vegetables

Fermented vegetables contain lactobacillus which prevents heartburn.

Furthermore, there are also foods you need to avoid in order to prevent acid reflux:

  1. Processed Foods

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Processed foods are full of corn, salt, and potato, all of which increase the risk of acid reflux.

  1. Mint and Peppermint

These lower the pressure in the esophageal sphincter and thus support the acid rise, and aggravate the symptoms of acid reflux.

  1. Sugar and Artificial Sweeteners

These lead to inflammation in the body and also promote overeating, which has negative effects in this case.

  1. Tomatoes and Onions

Tomatoes and onions worsen the symptoms of acid reflux.

  1. Caffeine

Coffee, energy drinks, and tea also worsen the inflammation of the esophagus and change the way the sphincter works.

  1. Chocolate

It has been found that the limited intake of chocolate improves the symptoms of acid reflux, due to the fact that chocolate products are full of sugar, caffeine, and fats.

  1. Alcohol

You should completely avoid alcohol or limit its use. It is important not to drink it close to bedtime or in a combination with foods that trigger a flare-up.

Moreover, the following tips will be of great help in the treatment of acid reflux:

  • Quit smoking, as it contributes to acid reflux
  • Sleep on your left side
  • Chew the food thoroughly and eat slowly
  • Don’t use drugs for acid reflux too long
  • Exercise regularly
  • Do not wear tight-fitting clothes after meals
  • Try acupuncture to soothe the symptoms

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  • Don’t bend over in the case of flare-up as it will aggravate the symptoms

8 EASY KETO BREAKFAST RECIPES ON THE GO – FAT BURNING FROM THE MORNING!

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Keeping a ketogenic diet, you are increasing the amount of food with high fat. Your food should contain a moderate amount of protein and be low carb!

You drive your body into ketosis state when instead of using carbs for energy, you start burning fats as your main fuel.

On your way to ketosis, you have to be very selective in every meal of the day, starting from a proper keto breakfast.

It might seem like very complicated diet, but you will see from this post that starting a day on a keto diet will not make you feel like being on a diet at all!

1. Almond Cream Cheese Pancakes

2. Cinnamon & Pecan Keto Porridge

3. Keto Chorizo Omelette

4. Low-Carb Breakfast Egg Wrap

5. Bacon-Wrapped Avocado Fries

6. Blackberry Egg Bake

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7. Keto Breakfast Hash

8. Bacon and Egg Muffins

7 Low Carb Lunch Ideas – Keto Diet Lunch Recipes

7 Low Carb Lunch Ideas – Keto Diet Lunch Recipes

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7 Low Carb Lunch Ideas – A Week Of Keto Diet Lunch Recipes and Video of ideas for your lunch box or bowl:

Day 1 – Lamb Chop and Veggies

Day 2 – Halloumi and Greens

Day 3 – Smoked Salmon Roll Ups

Day 4 – Egg Salad

Day 5 – Zoodle Salad

Day 6 – Tuna Salad

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Day 7 – Chicken Salad

14 Fast Foods You Can Eat on a Low-Carb Diet

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Sticking to a low-carb diet when dining out can be hard, especially at fast-food restaurants.

That’s because these meals are often based on bread, tortillas and other high-carb items.

Fortunately, most fast-food restaurants offer some good low-carb options.

In addition, a number of items can easily be modified for a low-carb lifestyle.

Here are 14 delicious fast foods you can eat while on a low-carb diet:

1. Sub in a Tub
2.KFC Grilled Chicken
3. Coffee or Tea with Cream or Half and Half
4. Chipotle Salad or Bowl
5. Lettuce-Wrapped Burger
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6. Panera Bread Power Breakfast Bowl
7. Buffalo Wings
8. Bacon or Sausage and Eggs
9. Arby’s Sandwich Without the Bun or Bread
10. Antipasto Salad
11. Subway Double Chicken Chopped Salad
12. Burrito Bowl
13. McDonald’s Breakfast Sandwich Without the Bread
14. Arby’s Roast Turkey Farmhouse Salad
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2018 ALDI WEIGHT WATCHERS SHOPPING LIST

Below are the Weight Watchers  SmartPoints for Aldi items.

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O Smart Points

Flt & AcUve Egg whites 1/3 cup

14 calorie bars vanilla flavored cream bars (frozen)

Bagged salads, spinach, fresh fruhs and veggies

Fit & Active Sugar Free Preserves (Strawberry & Raspberry)

1 Smart Points

Fit & Active Multigrain Bread 1 slice

Fit & Active Oven Roasted Turkey Breast 2 oz

Fit & Active Turkey Bacon 1 slice

Roasted Red Pepper Hummus 2tbsp (Other Flavors)

Simply Nature Pasta Sauce Mariners 1/2 cup

Kirkwood chicken breakfast sausage 1sp per link

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Happy Farms Spreadable Cheese Wedges 1 Wedge

Fit & active string cheese 1

Simms Snack Sticks Turkey Sausage 1

Kirkwood Garlic & Herb Seasoned Chicken Breast 4 ounces and 21g protein

Specialty Center Cut Bacon 2 Slices

Fit & Active Fruit Snacks 1 Pouch

Friendly Farms Almond Milk 1 cup

2 Smart Points

Fit & Active Turkey KieIbasa 2oz

Fit & Act. Smoked Honey Ham 2oz

Frt & Active Carmel Rice Snacks, Smores 8 mini cakes

Fit and Active Rotisserie Turkey Breast Tenderloins 4oz

Fit & Active Ratbread 1 Flat

Eggs

Pizzeles, Italian cookies 2 sp for three cookies

Cracked Pepper Turkey Breast Tenderloins 4oz

Fit and active Lean Turkey Polska Kielbasa 2oz

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21- Day Sugar Detox keto Diet Plan

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Our body needs sugar to work properly, but when we consume it in huge amounts, they may cause different disorders and disease. If you want to protect your health and at the same time lose your extra weight, you should detox your body from sugar.

Our team Go Fit Stay Fit is going to recommend you a 21-day sugar detox diet plan. During this diet, you will consume sugar only through fruits.

Here you have a weakly plan:

Day 1

Breakfast:  two boiled eggs with tomatoes and cucumber salad

Snack: Pomegranate

Lunch:  Tuna, brown rice, and veggie soup

Snack: Orange juice

Dinner: Baked pork with onions and spinach

Day 2

Breakfast: Greek yogurt and two bananas

Snack: A handful of almonds

Lunch: Chicken salad and one apple

Snack: A cup of berries

Dinner: Vegetable salad

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Day 3

Breakfast: Fruit salad and a glass of orange juice

Snack: Veggie soup

Lunch: Turkey steak and veggies

Snack: One apple

Dinner: Steamed chicken breast with greens

Day 4

Breakfast:  omelet with asparagus, tomato, and peppers

Snack: A handful of walnuts

Lunch:  Tomato soup and veggies

Snack: One grapefruit

Dinner: Grilled salmon with veggies

Day 5

Breakfast: Oatmeal with soy milk and one banana

Snack: One apple

Lunch: Mushroom soup and chicken breasts

Snack: A glass of orange juice

Dinner: Vegetables and chicken soup

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Day 6

Breakfast: Two boiled eggs and vegetable salad

Snack: A handful of almonds

Lunch: Bean salad and two bananas

Snack: One apple and a glass of orange juice

Dinner: Baked fish with cheese and tomatoes

Day 7

Breakfast: Two slices of whole grain toast with ham and cheese

Snack: A glass of soy milk and a protein bar

Lunch: Grilled broccoli, spinach and a half a cup of tuna

Snack:  Greek yogurt and berries

Dinner: Creamy broccoli soup and fresh veggies

 

Follow this diet plan for 21 days, and then you need to make a seven-day pause. After that, you may continue the diet another 21 days.

Rules you should follow this diet:

– Avoid alcohol, coffee, and tea

– Avoid soda

– Avoid sweets, cookies, and cakes

– Never take your dinner after 8 pm

– Drink plenty of water

– Exercise regularly

– Have enough sleep

– Relieve stress ( practice yoga, meditation)

– Never skip a meal

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– Never follow the diet more than 21 days without a recommended pause

– Before starting the diet, you should consult your nutritionist or doctor

13-Day keto Diet That Helps You Lose Up To 40 Pounds

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This 13-day diet is hard, but effective, to burn off fat. After 13 days you can eat normally without putting on weight for 2 years. It is also known as The Danish Diet or The Copenhagen Diet.

This is not a traditional diet where you gain the weight back at the end of the fasting period. Instead, the 13-day diet will increase your metabolism and you will maintain your weight after the diet is finished.

Just don’t freak out if in the first week after the diet you may put on a little weight. This will regulate after a while.

If you follow the 13-day diet, you will lose all excess fat, between 15 – 40 pounds (7 – 20 kg)!

The diet must be followed for 13 days. No more, no less. That’s because the 13-day diet is an extremely low caloric diet with an intake of approximately 600 calories per day.

Because this diet is unbalanced, lacking in dairy, whole grains and fruits, you may experience vitamin and mineral deficiencies and tiredness. You’ll also feel hungry all the time and your body will be more receptive to illness.

The 13-Day Diet Rules

Here are some rules you need to follow with this diet:

  1. If during the diet you drink beer or whine, eat sweets or chewing gum, or any extra food, then you must stop immediately, or it will not work at all. All the hard work up until then will nullify itself in your body chemistry.
  2. If you brake this diet, you cannot start again for 6 months.
  3. If you follow it step by step over 13 days, you CANNOT follow this diet again for another two years (because of the shake-up to your metabolism).
  4. Throughout this diet you may supplement beef/salmon/lamb with 250g of chicken breast.
  5. Also, you may use garlic, oregano or any other pepper, seasoning, but NO SALT on this diet.
  6. After 13 days you can eat normally, but recommended one or two days a week of sensible eating.
  7. Avoid any intense physical activity, because of the extremely low calorie intake.

The 13-Day Diet Menu

Here is the entire eating plan for 13 days. Follow it strictly if you want to lose more than 15 pounds in 2 weeks!

***NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.

Day 1

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
  • Lunch: a hard boiled egg + 200g frozen spinach boiled in water + a medium tomato.
  • Dinner: 100g grilled beef + lettuce salad with lemon dressing.

Day 2

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
  • Lunch: 150g ham + 1 fat-free yogurt.
  • Dinner: 100g grilled beef + lettuce salad with lemon dressing + one fruit of your choice.

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Day 3

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: 2 hard boiled eggs + a slice of ham + a medium tomato + spinach.
  • Dinner: a serving of celery and tomato soup + a fruit of your choice.

Day 4

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: 200ml of orange juice or an apple + a fat-free yogurt.
  • Dinner: a hard boiled egg + a large grated carrot + 100ml cottage cheese.

You can lose up to 8.8 pounds (4 kg) by this day!!!

Day 5

  • Breakfast: NOTHING.
  • Lunch: 150g salmon with lemon. It can be cooked with a teaspoon of butter.
  • Dinner: 100g grilled beef + lettuce and celery (without dressing).

Day 6

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: 1 hard boiled egg + a grated carrot.
  • Dinner: 150g grilled or boiled chicken breast + lettuce salad with lemon dressing.

Day 7

  • Breakfast: a large cup of black tea or coffee. NO SUGAR!
  • Lunch: NOTHING. Just drink lots of water!
  • Dinner: 200g grilled lamb cutlets + an apple.

Day 8

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
  • Lunch: 2 hard boiled eggs + a medium tomato + 200g frozen spinach boiled in water.
  • Dinner: 200g grilled beef + lettuce salad with lemon dressing.

Day 9

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  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
  • Lunch: a slice of ham + a fat-free yogurt.
  • Dinner: 200g grilled beef + lettuce salad with lemon dressing.

Day 10

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: a slice of ham + 2 boiled eggs + lettuce salad with lemon dressing.
  • Dinner: a serving of celery and tomato soup + a fruit of your choice.

Day 11

  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: 200ml orange juice or an apple + a fat-free yogurt.
  • Dinner: a hard boiled egg + a large grated carrot + 200ml cottage cheese.

Day 12

  • Breakfast: a grated carrot with lemon. NOTHING ELSE!!!
  • Lunch: 200g salmon boiled with lemon or grilled with a teaspoon of butter.
  • Dinner: 200g grilled beef + lettuce and celery without dressing.

Day 13

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  • Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
  • Lunch: 2 hard boiled eggs + a grated carrot with lemon.
  • Dinner: 250g grilled or boiled chicken breast + lettuce salad with lemon dressing.

Now remember, the 13-day diet is a metabolic diet, do not go and mess up all good you have just done. Eat sensibly and healthy!

Check Out This keto One-Day Safe Meal Plan of 1500 Calorie

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This weight loss plan has been created for safe and natural weight loss for people who weigh around 150 pounds and are moderately active. For people who are more physically active it would be better to add some more calories to compensate for the ones being spent while working out.

For example, if you burn 300 calories by exercising, your daily meal should include a total of 1800 calories, instead of the 1500 calorie intake which is recommended with this diet.

The Safe Meal Plan

Here we present you the tasty recipes that are included in this plan:

  • Breakfast: Zucchini Frittata & Almond Cornflake Treats
  • Snack: A Protein Shake wirh Flax Milk Cocoa
  • Lunch:Curry Chicken Salad & Mango Lassi.
  • Snack:Cheddar Cheese & One Cup Raw Carrots
  • Dinner:Red Bean Salad & All American Tuna
  • Nutritional Value: 1466.2 Calories, 131.4g Carbs, 50g Fat, 130.2g Protein.
  1. How to make Zucchini Frittata

You need:

  • 40 grams of onions
  • ½ cup of sliced zucchini
  • 12 tablespoons of egg whites
  • 1 whole large egg
  • A pint of salt and pepper
  • Cheddar or Colby low fat cheese

How to make it:

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Put the zucchini and onions in a skillet and put them in a preheated oven to bake for 3 minutes. Mix the eggs and pour them in the skillet. Add a pint of salt and pepper and cook for 7 minutes. Ground the cheese and put it back in the oven until it melts.

Nutritional Value:  205.1 Calories, 7.6g Carbs, 5.8g Fat, 29.1g Protein.

  1. How to make Almond Cornflake Treats

You need:

  • A small slice of butter
  • 2 pieces of marshmallows
  • Sliced almonds
  • Coconut meat
  • Cornflakes

How to make it:

Mix the marshmallows and the butter in a medium size saucepan and cook over medium heat until it’s melted.  Add in the toasted almonds and cornflakes and stir it up from time to time. Put everything in a baking pan and leave it for 30 minutes.

Nutritional Value: 198.6 Calories, 20.1g Carbs, 13g Fat, 2.2g Protein.

  1. How to make the Cocoa and Flax Milk Protein Shake

Mix together some flax milk, 1 tablespoon of cocoa powder, 1 tablespoon of white sugar, some protein powder and a lot of ice.

Nutritional Value: 188.6 Calories, 24.7g Carbs, 4.3g Fat, 16.1g Protein.

  1. How to make the Curry Chicken Salad

Mix the chicken breast, celery mayonnaise and the curry powder together.

Nutritional Value: 196.8 Calories, 3.2g Carbs, 7.7g Fat, 27.1g Protein.

  1. How to make the Mango Lassi

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Mix 100 grams of low fat yogurt with a diced mango, which has been previously peeled. Add some honey and some ice and it’s ready for serving.

Nutritional Value: 151.9 Calories, 30.6g Carbs, 1.8g Fat, 5.7g Protein.

  1. How to make the Red bean salad

You need:

  • Scallions 1/2medium
  • Parsley
  • Olive Oil
  • Salt 1/6 dash
  • Celery 1/6 stalks
  • Canned Kidney Beans 2/3 cup
  • Vinegar 1/6 tbsp
  • Black Pepper 1/6 dash
  • Sliced Red Bell Pepper 1.6 cup
  • Red Pepper Relish

How to make it:

Mix everything in a large bowl, add some salt and red pepper and voila, your super meal is ready.

Nutritional Value: 193.1 Calories, 28.2g Carbs, 5.3g Fat, 9.5g Protein.

  1. How to make the All American Tuna

Mix a tablespoon of fat free mayo with 1 can of tuna, a celery stalk and a pickle and your meal is ready to go.

 Nutritional Value: 164.6 Calories, 4.4g Carbs, 2.2g Fat, 32.6g Protein.

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7-Day ALDI Clean Eating Menu Plan

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Who says eating healthy has to be expensive?  ALDI has a lot of clean eating choices available for less, no coupon-clipping required!  Here is a sample 7-Day ALDI Clean Eating Plan.

Want MORE motivation? Join our next 7-Day Clean Eating Challenge!

Day One: Monday

  • Breakfast:  2-egg omelet with onions, peppers and mushrooms (how to make the perfect omelet)
  • Snack:  Banana
  • Lunch:  una Salad Niçoise or Cottage Cheese Salad
  • Snack:  Homemade hummus or ALDI hummus with veggies  (carrots, peppers, broccoli)
  • Dinner:  Mussels in Tomato Garlic Sauce with Whole Grain Pasta

Day Two: Tuesday

  • Breakfast:  2-egg omelet with onions, peppers and mushrooms (how to make the perfect omelet)
  • Snack:  Whole almonds
  • Lunch:  Tuna Salad Niçoise or Cottage Cheese Salad
  • Snack:  Pineapple
  • Dinner:  Crock pot rotisserie chicken with roasted cauliflower

Day Three: Wednesday

  • Breakfast:  Raspberry Protein Shake
  • Snack: Banana
  • Lunch:  Greek Chicken Wraps
  • Snack:  Homemade air-popped popcorn
  • Dinner:  Glazed salmon with sprouted brown rice (P.F. Chang Copycat) and broccoli

Day Four: Thursday

  • Breakfast:  2-egg omelet with onions, peppers and mushrooms (how to make the perfect omelet)
  • Snack:  Fruit
  • Lunch:  Salmon (leftovers) on whole wheat flatbread with cottage cheese
  • Snack:  Whole almonds
  • Dinner:  Clean Eating Chicken Tenders

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Day Five: Friday

  • Breakfast:  Strawberry Protein Shake
  • Snack:  Fruit
  • Lunch:  Leftovers
  • Snack:  Glass of white wine, Homemade air-popped popcorn
  • Dinner:  Mexican stuffed peppers

Day Six: Saturday

  • Breakfast:  Raspberry Protein Shake
  • Snack:  Low-fat cottage cheese
  • Lunch:  Leftovers
  • Snack:  Banana
  • Dinner:  Whole wheat gnocchi bolognese

Day Seven: Sunday

  • Breakfast: 3-egg veggie omelet
  • Snack:  Homemade hummus with carrots
  • Lunch:  Cobb salad
  • Snack:  Raspberry Protein Shake
  • Dinner: Salmon burgers or Turkey burgers with romaine salad

Clean Eating Meal Plan Shopping List

(be sure to check for additional ingredients needed, such as basic pantry ingredients)

  • One bag frozen strawberries
  • One bag frozen raspberries
  • Greek yogurt
  • Hummus (or ingredients to make it)
  • Skim milk (one gallon)
  • 2 dozen eggs
  • One head broccoli
  • One 3-pack bell peppers
  • Mushrooms
  • Onions
  • Celery
  • Cauliflower
  • Whole wheat gnocchi
  • Whole chicken
  • Chicken breast
  • Tuna packed in water
  • Canned salmon
  • Bananas

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  • One bag whole almonds
  • Pineapple (one whole)
  • Low-fat cottage cheese
  • Cherry tomatoes
  • Fresh green beans
  • Fit & Active Whole Grain Pasta
  • Fit & Active Whole Grain Wraps
  • Olives
  • Feta cheese
  • Mussels in Tomato Garlic Sauce (freezer section)
  • Romaine lettuce
  • ALDI white wine

Beef and pepperoni meatballs

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Bear with me because I was wingin it, but they came out so damn tasty that I had to share..

Meatball ingredients:

1lb ground beef 2 pepperoni sticks, diced 2 eggs 2c spinach, chopped 1c mozzarella 1/2c Parmesan 1/2 small yellow onion 1tbs chopped garlic Italian seasoning Salt & pepper Olive oil

Recipe:

1) preheat oven to 400f

2) sauté onions and garlic in olive oil, season to taste (s&p) – let cool to the touch

3) mix everything – ground beef, pepperoni, eggs, cheeses, spinach, seasoning, and sautéed o&g – in a large mixing bowl with your hands

4) form into balls, line up in a baking dish

5) bake at 400f for 25-35 min, depending on the size of your balls

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Makes 4-6 large portions – about 3/4 of them shown, I had to use a second baking dish

I paired with a mushroom cream sauce – was not photogenic but was really delicious.

Cream sauce ingredients:

1c sliced mushrooms – I used an “exotic mix” which was 90% baby bellas 1tbs chopped garlic 2c heavy cream 1/2c Parmesan Salt and pepper Butter

Cream sauce recipe:

1) sauté mushrooms and garlic in butter – I used several tablespoons

2) add cream

3) add cheese

s&p to taste, but I add a bit at every stage

Made enough for 4 large servings. Could definitely use less per serving or add broth to stretch it out if it’s too many calories for you

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