Cholesterol diet

Cholesterol is a waxy substance found in bloodstream and in all cells of the body. It is produced by liver and performs a number of vital functions, e.g. it helps to form cell membranes and some hormones. However, too much cholesterol in one’s blood can result in coronary heart disease, which eventually leads to a heart attack.

“Good” and “Bad” cholesterol

There are two kinds of cholesterol: High-Density Lipoproteins (HDL) and Low-Density Lipoproteins (LDL). The HDL and LDL molecules circulate in blood in globular packages called lipoproteins. HDL molecules are smaller than LDL ones and are responsible for transporting cholesterol to the liver. This kind of cholesterol is actually useful for your body because it helps to clean cholesterol from arteries and protects against dangerous blockades in the arteries that can result in strokes. HDL also does not leave sticky plaques on artery walls.

LDL molecules carry the most of cholesterol through the bloodstream and therefore are bigger than and not as dense as HDL molecules. Due to this they tend to oxidize and leave plagues and arterial walls that clog arteries and lead to heart disease.

How to know how much fat I can use?

There is a simple formula which helps to find out how much fat you can consume on a daily basis. By doing simple math you will not only help the level of cholesterol to decrease but prevent it from going up.

The first to know is that the amount of fat cannot be bigger than 30% of your daily calories. To calculate what 30% of total calories is, multiply the total day’s calories by 0.30. For example, 1800 calories x 0.30 = 540 fat calories allowed for a person who eats 1800 calories per day. You can also calculate how many grams of fat that 30% is. To do that, divide the calories from fat by 9, because each gram of fat is 9 calories. For example, 540 calories from fat ÷ 9 = 60 grams of fat per day.

What to eat and how?

Of course, to follow an effective cholesterol diet , avoid high fat processed meats such as sausages, hot dogs, bologna, salami, fatty, untrimmed red meats, and fried foods. When preparing food, bake, broil, microwave, poach, grill or roast products because these ways of cooking tend to produce lower saturated fat levels.

In order to keep your blood cholesterol level low, include only the leanest meet, poultry, fish and shellfish into your menu. Buy chicken and turkey without skin or remove it before eating. Substitute meat and chicken by fish or shellfish because it has less saturated fat. And despite the fact, that the leanest meat, poultry, fish, and shellfish have less saturated fat than other foods, they still contain it. Therefore limit the total amount of these products up to six ounces per day.

Blood type diet

All kinds of diets has long been a relevant topic for discussions not only among people who are trying to achieve their ideal weight but also among those who set themselves a plan of enhancing their health or try to fight against some illnesses that they have. Doctors talk about it as much as stylists do, which proves diets to be actually working. Of course, since there are such a great variety of them, you have to be careful while choosing and following it.

But why to choose a diet if a diet can actually choose you? How is that possible? A simple answer is that people are not only different by there personalities, one more distinguishing feature is their blood type. People with different blood groups should eat differently in order to accomplish their health or looks centered goals.

Blood type diet

Blood type diet , also referred to as ‘BTD’ or ‘ER4YT’, has first been suggested by Peter D’Adamo, ND, who conducted the research aiming to find out whether dietary requirements change in regard to environmental factors. He summed up the results of his research in the book “Eat Right 4 Your Type”, which has been a bestseller ever since 1996.

What he discovered is that people fare better when they tailor a diet suitable for that particular blood type. Due to the fact that each blood type has its own antigen marker that reacts negatively with particular foods, a very detail list of products was compiled in respect to each of the four blood types. Interestingly enough, blood type also predetermines different levels of stomach acidity and digestive enzymes people have, which can cause digestion and weight problems.

Blood type 0 diet

This blood group developed in Cro-Magnon Era (circa 50.000 B.C.) and maintained the memory of a hunter-gatherer type. Therefore, people with O blood type should eat what our ancestors did – products high in protein and low in carb, especially red meat and fish. D’Adamo also recommends eating eggs, nuts, seeds, vegetables and fruits, but says you should stay away from dairy products, wheat or grains. In addition to that, your diet should be followed by physical exercises, such as aerobics and running. People with type O blood frequently have hypothyroidism, high stomach acid; their blood is thinner and therefore is more resistant to blood clotting.

Blood type A diet

This blood type moves back to the times when our predecessors took up farming in addition to hunting and gathering. Farming lifestyle inevitably led to the increase of the intake of grains and vegetables and consequently lessened the consumption of meat. Therefore Dr D’Adamo suggests following a vegetarian diet but still keep away from dairy products. So your menu should consist of nuts, beans, seeds, cereals, pasta, bread, rice, fruit and vegetables. As far as exercising is concerned, you should pick some kind of calm physical activity like golf or yoga. A’s are at high risk of getting cardiovascular disease, cancer and diabetes.

Blood type B diet

Blood group B is way less frequent than blood types O or A, which is no fair because this blood group is least restricted in dietary terms. Type B ancestors probably were travelers and enjoyed lots of different foods. Thus just a few products should be avoided. Among those are processed foods, but despite this fact nuts and seeds should not be eaten as well as carb-rich foods. B’s balanced diet should consist of fruits and vegetables, grains, fish, dairy and meat. The most suitable sport activity for B’s would be hiking, swimming or tennis. Everyday diseases, including heart problems and cancer, are most likely to pass them by or be quite easily cured.

Blood type AB diet

This blood type is rarest of all four. Since it is somewhat double (having features of both A and B), people with this type should combine foods recommended for both types. It might seem to be impossible because the type B is allowed to eat almost everything, while A is advised to follow a vegetarian diet. Dr D’Adamo suggests following a vegetarian diet most of the time and only occasionally enriching it with small quantities of meat, fish and dairy products. The same can be said about sports – AB’s should practice a combination of calming and moderately intensive exercises.

Is blood type diet effective?

There are always two sides of the coin and blood type diet is no exception. There are people who support it and there are some who don’t. Roughly 8 out of 10 of the interviewees report that the result of the blood type diet was magnificent. Others, however, claim that the effectiveness of Eat Right for Your Type diet is more of a myth than a scientifically proved fact. But no one can deny that it makes you aware of what you eat and start making changes in your diet. It does recommend using fresh and natural foods, which definitely helps to de-junk your eating habits and cut down with processed foods, chocolate, takeaways and products containing caffeine. But most importantly, it completely rejects the idea of ‘one-size-fits-all’ diets, because the four blood types stress every individual having his own/her own needs.

Zone diet meals

The main rule here is to combine properly a little carbohydrates, fats and protein that you can find in fiber-rich products like fruits or vegetables. Firstly, you should always include protein in your everyday meal. You should eat Carbohydrates twice as much. You can choose from vegetables or beans. However, you should either avoid raise, bananas, pasta or bagels or choose smaller portions.

Zone diet meals

To put everything more simply, you should reduce the amount of carbohydrates that have the most negative effect on your blood sugar level and insulin level. These forbidden products include sugar, sweets, chocolate, pies, muffins, as well as crisps, cereals for breakfast, bread, pasta, noodles, potatoes, rice, bagels, croissants, pastries or preserves. It is important to note that usually almost all kinds of vegetables and fruits are free to choose to include them into diet. It is also recommended to eat products that contain saturates, monousaturates like olive oil, nuts or avocado.

The other way for you to follow the zone diet is to divide all your meals into three equal parts. What you ought to simply do is to fill it with low-fat protein, (e.g. chicken, which won’t be lager and thicker than the size of your palm) vegetables and fruits. To increase the intake of monousaturates you can choose to add a bit of olive oil, a small number of nuts or avocadoes.

The example of daily plan

This plan is both for men and for women. The average women should eat 11 blocks while men as much as 14. This example excludes snacks.

Zone diet breakfast Eggs and fruits
8 egg whites, ½ cup pineapple,
4 tbsp of cream cheese, 1 kiwi, ¾ of cantaloupe,
2/3 cup melon. 
 Zone diet launch Grilled chicken salad
4 ounces of grilled chicken breast,
lemon juice and salad (
4 tbsp of olive oil, 2 cups lettuce,
¼ cup onion, ¼ mushrooms, ¼ cup green or red pepper, ½ tomatoes)
 Zone diet dinner Vegetables and baked fish
2 apricots, lemon juice, 2 2/3 tsp of olive oil,
2 cups zucchini, 6 ounces of flounder,
2 cup yellow squash, ¾ cups onions.


Zone diet

The zone diet has its name because of the ‘zone’ dieter goes into. It’s a psychological state preserved in the zones that are neither too high nor to low. In this ‘zone’ hormones, which are insulin and eicosanoids, are usually administrated by food. The zone diet results in prevention from cardiovascular diseases and better physical and mental condition. Putting a control on eicosanoids will help you to reduce the risk to get an inflammation and improve blood flow. This will also improve physical and all kinds of the chronic disease condition.

Zone diet

The zone diet was developed by Dr Barry Sears. It is based on the thesis that insulin that makes and keeps us fat. Your body has to start efficiently burning fat for weight loss . You can successfully do it by regulating your blood sugar level and insulin. To complete this goal you have to start strictly regulating the intake of carbohydrates, fats protein. You ought to start reducing the carbohydrates or change them to low-carb food. High-protein and moderate amount of fat will also help you to achieve your goal. This diet actually will sound similar to other diet such as south beach diet or Atkins diet both in methods and in products to enjoy and avoid.

Zone diet program

First of all, it is extremely important to note that dieter should strongly control the intake of insulin combined with the high-dose fish oil to reduce the arachidonic acid synthesis. You can successfully control the insulin by combining and balancing carbohydrates and protein every time you eat. This program can be called reduce-carbohydrates, reduce-protein and reduce-fat for short. No meal you consume should contain more than four ounces for men and three ounces for women of low-fat protein. The carbohydrates should be taken from products like potatoes, pasta, rise or bread, also fruits and vegetables. Low-fat products, eventually, ought to contain heart healthy monounsaturated fat. This insulin-control diet is based on the idea that all meal you take in should be balanced, therefore it is different form high-carbohydrates or high-protein diets that cause either elevate insulin lever or induce ketosis.

The other component of the zone diet was mention as well – high-dose fish oil. The only way to use huge amounts of this kind of oil without causing gastric diseases is to use pharmaceutical-grade fish oil.

Not as easy as it seems

After reading the chapter before you might have got the impression that this diet is easy to follow. However, in a real process will have to find a lot of determination, patience and self-control in you.  First, you have to divide you everyday intake by the following percentage: 40 per cent of meal of carbohydrates, 30 percent of protein and 30 per cent of fat. Some of the faithful dieters call it 40:30:30 ratios.

So called ‘blocks’ have been built up at this point; also every block contains certain amount of carbohydrates, protein and fat.

The amount of blocks per day computed according to your weight. The bigger you are the more you can intake them per day. For example, it is allowed to eat 12 blocks a day (4 for breakfast, 1 for a snack, 3 for lunch and dinner, 1 for evening snack) if your weight is 10 stones, 5 feet and 2 inches, you have 28 inches of waist and 37 inches of hips. Another example would be for the woman whose weight is 12 stones, 5 feet and 10 inches, who has 30 inches of waits and 40 inches of hips. She should eat 14 blocks a day (4 for every main meal, but 1 for a snack during the day and 1 for an evening snack).

However, every woman or man is different so you should count the blocks and carbohydrates, protein and fat and add it to yourself according to your weight, height, habits, size of portions, food you like of dislike, etc.


South beach diet meal

South beach diet suggests you the new way of eating where you should only choose the right carbohydrates and fats. Therefore, you do not feel hungry so you do not eat more and, which is most important, you do not put on weight.

The example of south beach diet meal. Phase 1


 South beach diet breakfast

Black coffee of tea
1 egg
1 slice of a toast
½ banana

 South beach diet lunch

Black coffee or tea
1 slice of cheese or 1 cup of tuna
1 boiled egg

 South beach diet dinner

1 cup tuna
1 cup carrots
½ banana
½ vanilla ice cream

The example of south beach diet meal. Phase 2


 South beach diet breakfast

1 fruit, 1-1.5 glass of milk (or yogurt),
1 starch (serving daily, e.g., with meal),
1 teaspoonful mayonnaise,
quantity of protein is not restricted.

 South beach diet lunch

2 cups of vegetables,
1 fruit, 1 starch (e.g. with meal),
1-1.5 cups of milk (or yogurt),
1 tablespoon of mayonnaise of oil

 South beach diet dinner

2 cups of vegetables,
1 fruit, 1 starch (e.g. with meal),
1-1.5 cups of milk (or yogurt),
1 tablespoon of mayonnaise of oil.

 South beach diet snacks

It’s optional – you can choose yourself
from fruits, nuts, vegetables, low-fat yogurt

The example of south beach diet meal. Phase 3


 South beach diet breakfast

Coffee (without caffeine) or tea
1 orange
1 slice of bread
1 (scrambled) egg
2 grilled slices of lean bacon 

 South beach diet lunch

Tuna salad:
1 can of tuna, lettuce, cucumber,
1 tomato, ½ avocado,
3 sticks of celery, 10 radishes,
olive oil,
2 tablespoons of lime juice, garlic, pepper.

 South beach diet dinner

The salad: lettuce, 7 black olives, feta cheese.
Grilled chicken breast with
6 tablespoons couscous and asparagus

 South beach dessert

1 pear with/or red wine.

South beach diet

South beach diet is invented in developed by Dr. Arthur Agastson who was primarily interested in finding the diet which would not be harmful for the heart and which could focuse on the effect of the selected food on your blood sugar level.  Therefore, it is even useful for your health as it is far more balanced that any other diet of this type. The basic method is to use right carbohydrates and fats. Choosing the bad ones is the reason why most of the diet simply doesn’t work. However, south beach diet requires very strong will, determination and self motivation. It contains three phases.

South beach diet phase 1

This is the hardest phase of the diet as it requires a lot of effort. It lasts for two weeks and a person will lose from 8 till 12 pounds. Dieter doesn’t have to minimize the portions or helplessly count the calories. However, all the carbohydrates are restricted. Alcohol, bread, baked goods, rice, fruits, pasta, potatoes, sugar should be strictly avoided. You can immediately forget about junk food. The final purpose is to eat normal portion of balanced food three times a day. Dieter does not reduce the portion and get all he need.


South beach diet foods to enjoy

Vegetables (cucumber, bean, broccoli, celery, lettuce, mushrooms, spinach, tomato, artichokes, asparagus, cauliflower, eggplant, legumes, zucchini), sweets (chocolate or cacao powder, hard candy, sugar-free sugar substitute), shellfish, fish, eggs, peanuts, peanut butter, fat-free cheeses, boiled ham, turkey and Canadian bacon, olive oil, etc.

South beach diet foods to avoid

Vegetables (carrot, sweet potatoes barley, beets, black-eyed peas, pinto beans, corn, yams), bread, milk, fruit, fruit juice, ice cream,  alcohol, baked goods, cereals, beef, breast of veal, poultry, full-fat cheese, matzo etc.

South beach diet phase 2

This phase is very similar the first one. The difference is that there is no precise time how long it should continue. Dieter stays here until the desired weight is reached. He or she looses up to 1-2 pounds per week. The goal is slowly to return the forbidden foods into the diet. At this time you can introduce bread, pasta, potatoes, rice, cereal, fruits (apple, blueberry, cantaloupe, grapefruit, grapes, mango, orange, peache), chocolate, fat-free pudding. However, dieter should still avoid such vegetables as beets, carrots, corn, white potatoes. Also fruits like watermelon, banana, pineapple, raisin, canned fruit, fruit juice.

South beach diet phase 3

This phase is easiest one and continues for the rest of one’s life. It is used for the maintenance of the weight. As soon as your weight starts to put on simply return to phase 1. As you already completed your mission you can follow healthy diet all your life.

Atkins diet

This diet was developed by Dr. Atkins to prevent from diseases, maintain health and weight. Nowadays it is the most popular low carb diet in The United States of America and probably it is becoming more and more common in the rest of the world. It is based on the principle that people should reduce the carbohydrates in their diet as much as possible. Carbohydrates are burned first for energy by the organism. Therefore, by reducing them the organism will start burning fats which will result in weight lose. This diet includes four basic phases which its described as follows.

Atkins diet phase 1

This phase is called ‘Induction’ and takes place for two first weeks. The purpose here is to reduce carbohydrates up to 20 grams per day by recieving them basically from  vegetables such as lettuce, brocoli or tomatoes. Bread, fruits, other vegetables (except mentioned before), grains and all the other daily products must be eliminated, except cheese, cream and butter. There are no exeptions to the rules in this phase as your weight is expected to start falling very quicly.

Atkins diet products to enjoy. Red meat, fish, shellfish, poultry, olive oil, sunflower or safflower and other vegetable oil, butter, eggs, mayonaise. You are also advised to drink about 8 ounces of any kind of water per day or you can choose either herbal tea or coffee which is out of caffeine.

Atkins diet products to eliminate. Fruits, bread, pasta, daily products, grains, vegetables, legume, nuts, seeds, chickpeas, kidney beans, yogurt and other products that contains sugar, caffeine (e.g. even alcohol drinks), proteine and carbohydrates.

The example of atkins diet meal plan:

Atkins diet breakfast 

Tea or coffee (without caffeine);
Omelet of cheese and boiled ham
(1 egg, 1 ounce of cheese, ½ ounce of ham)

Atkins diet lunch

Salad (1 ounce each turkey, ham and cheese, 1 egg, 1 ½ cups of green);
2 tablespoons of garlic;
6 peaces of boiled shrim with 1 tablespoon of garlic and 2 tablespoon of mayonaise.

Atkins diet dinner

6 ounces of boiled steak;
1 tablespoon of whipped cream;
8 ounces of low-sugar Jell;
1 tablespoon of cream;
1 cup of green salads;
½ soupfle of spinagh made with butter, egg, cheese, cream and flour.

Atkins diet snacks

1 tablespoon of natural peanut butter and 4” celery stalk.


Atkins diet phase 2

During this phase you continue to loose your weight. Therefore, this phase is called ‘Ongoing Weight Lose’. You can intake vegetables – this phase is not so restricted. In the first week of this phase you introduce 20 grams more into your diet. You do the same with 30 grams of carbohydrates for one week more as well. After it you must start taking out 5 gramms of carbs from your food so you could continue losing your weight. You should continue this phase until the desired weight is reached.

At first weeks you should add vegetables to your daily products. For example, 6-8 stalks of shparagus, salad, one cup of califlower or one half of avocado. The next week you ought to add berries (strawberries, raspberries, blackberries, blueberries) and green vegetables, sunflower seeds, macadamia nuts.


The example of atkins diet products:

 Atkins diet      breakfast

Tea or coffee (without caffeine);
1 egg;
4 ounces of juice;
2 ounces of salmon;
2 tablespoons of cream cheese.

 Atkins diet lunch

1 bacon cheeseburger with 5 ounces of  beef, 1 ounces of cheese, and 1 slice of bacon;
1 cup of tossed salad;
1 tablespoon of creamy dressing.

 Atkins diet dinner

6 ounces of salmon;
2/3 cup of broccoli;
2 tablespoons of hollandaise sauce;
1/2 cup of  strawberries and 1/4 cup of cream.

 Atkins diet snacks

1 ounce of cheese;
1 ounce of roasted almonds.


Atkins diet phase 3

In this phase, known as ‘Pre-Maintenance’, you add 10 grams of carbohydrates more to your diet each week and start maintaning your regular new weight. The duration of this phase is two or three month. It depends how soon you will reach your desirable weight.


The example of atkins diet foods:

 Atkins diet breakfast

Tea or coffee (without caffeine);
Omelet of cheese and mushroom
with 1 egg and 1 ounce of cheese;
2 slices of bacon.

 Atkins diet lunch

1 cup of chicken broth
1/2 cup tuna salad with tuna packed in oil and
two tablespoons of mayonnaise on the 2 cups of greens;
1 slice of bread.

 Atkins diet dinner

1/2 cup of rice;
1 cup of tossed salad;
2 tablespoons of creamy dressing;
6 ounces of  roasted chicken breast;
6 steamed asparagus spears with 2 tablespoons of lemon and butter.

 Atkins diet snacks

4 ounces of juice and 1/2 cup of cheese;
4 tortilla chips and 2 tablespoons of guacamole.


Atkins diet phase 4

This is the final phase called ‘Lifetime Maitenance’. You continue adding all the other products to your diet. However, dieter should not forget about carbohydreates in order to have proper diet for the rest of his or her life. Usually people don’t consume more than 60 grams of carbohydrates per day to keep the desired weight regular. This phase lasts for the rest of your life if you conrol carbohydrates you consume. Otherwise, you will have to return to earlier stages.


The example of atkins diet meal plan:

 Atkins diet breakfast

Tea or coffee (without caffeine);
1 egg;
2 slices of bacon;
1/2 grapefruit.

 Atkins diet lunch

1 slice of bread;
Salad made from 1/2 cup of meat and 2 tablespoons of mayonnaise;
1/2 avocado;
Spinach salad made from 2 cups of greens, 1/4 cup of orange segments and 2 tablespoons of creamy bacon dressing.

 Atkins diet dinner

5 ounces of pork chop;
1/4 cup of applesauce;
1/2 cup of greens with 1 teaspoonful of butter;
1/2 cup of berries with 2 tablespoons of unsweetened cream.

 Atkins diet snacks

1 egg and 1 cup of raw zucchini with 1/4 cup of onion dip;
1 ounce of cheese and 1 slice of bread.


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