GOOD EATING FOR GOOD HEALTH

OVERVIEW OF HEALTHY DIET PLANS

Eat Your Way To A Healthier You

The "best" diet plan for you is one that is tailored to your specific health needs, goals, and lifestyle. It may take a while to discover the best personalized nutrition plan that delivers the desired results for you. Perhaps even a tailored personalized plan such as a combination of the Mediterranean Diet and a 16/8 Intermittent Fasting Diet might be the right solution for your goals and lifestyle.

Based on research over many years, the Mediterranean Diet, Intermittent Fasting, Lectin-free Diet (essential work done by Dr. Gundry) and the Algorithm Diet (from the Weizmann Institute of Science) are the most promising diets to protect our health and well-being.

There are several dietary approaches that have been shown to be effective for weight loss and overall health improvement:

• MEDITERRANEAN DIET: This diet is based on the traditional dietary patterns of people living in Mediterranean countries and emphasizes consuming whole, minimally processed foods, such as fruits and vegetables, whole grains, nuts and seeds, and healthy fats from sources like olive oil and fatty fish.
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• LECTIN-FREE DIET: The lectin-free diet is a relatively new approach. One of the earliest and most widely cited studies on the topic was conducted by Dr. Steven Gundry. In this study, Dr. Gundry and his colleagues recruited a group of patients with autoimmune diseases and other chronic health conditions and placed them on a lectin-free diet. It's important to keep in mind that while a lectin-free diet may be helpful for some individuals, it may not be appropriate or safe for everyone.
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• DASH DIET: The DASH (Dietary Approaches to Stop Hypertension) diet is a balanced eating plan that emphasizes consuming a variety of nutrient-dense foods and limiting the intake of salt and added sugars.
• PLANT-BASED DIETS: Plant-based diets, such as a vegetarian or vegan diet, emphasize consuming a variety of whole, minimally processed plant foods, including fruits and vegetables, whole grains, legumes, and nuts and seeds.
• MINDFUL EATING: Mindful eating is a non-diet approach that emphasizes becoming more aware of your eating habits, the physical and emotional sensations of hunger and fullness, and the role that food plays in your life.
• INTERMITTENT FASTING: Intermittent fasting is an eating pattern that involves alternating periods of eating with periods of fasting. There are several different types of intermittent fasting, such as time-restricted eating and alternate-day fasting.
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YOUR BEST STRATEGY

Ultimately, the "best" diet plan for you is one that is sustainable, enjoyable, and promotes long-term health and well-being for YOU.

IT MAY TAKE SEVERAL ATTEMPTS BEFORE REACHING A BREAKTHROUGH MOMENT.

Celebrate your progress along the way and be patient with yourself, as change takes time.

Before starting any new diet, it's always best to consult with a healthcare professional to determine what is best for your individual health needs.

WHY ARE LECTINS BAD FOR YOU?

Source: Gundry MD

Lectins are a type of protein that can bind to specific carbohydrate molecules. They are found in many plant-based foods, including beans, grains, and vegetables, and they play a role in protecting the plant against predators and pathogens.

In humans, lectins can bind to specific sugar molecules on the surface of cells in the digestive system, and may affect the absorption and metabolism of certain nutrients. Some people may be more sensitive to certain types of lectins, and may experience digestive symptoms when consuming foods that contain them.

However, it's important to note that not all lectins are harmful or toxic, and many foods that contain lectins are also rich in important nutrients and fiber. Cooking and processing can also reduce the levels of lectins in foods.

Dr. Steven Gundry, a former heart surgeon and author of the book "The Plant Paradox", came to realize that even "healthy" choices like fruits and vegetables can take a toll on your body. While some nutritionists would have feast on high sugar fruits, Dr. Gundry knew that was a bogus attempt at a so-called better diet.

The truth is … plants do not want to be eaten.

What they really want is to survive. And the most effective way for them to defend themselves against hungry predators like humans is by producing toxic chemical proteins called lectins.

You’ve likely heard people mention the popular lectin, gluten – it’s one of the most common lectins out there. But it’s not the only one.

In fact, lots of the “healthy” foods you’ve been trained to eat for centuries are still full of dangerous lectins, including foods labeled as “gluten-free”.

HUMANS CAN'T DIGEST LECTINS

So, when you choose categories of foods to consume that are high in lectins — like nightshade vegetables, for example — they make it all the way through your gut unchanged. During the digestive process, some types of lectins might even bind to the cell membranes that run along the wall of your small intestine.

This process allows lectins to communicate with the cells, triggering a response from your body. Regardless of any preexisting health conditions, your body’s response may include something like:

- Nausea, diarrhea, vomiting, upset stomach, bloating and gas, weight gain

Of course, all bodies are different. But people who eat a lot of raw, lectin-rich foods (like raw beans, raw kidney beans, lentils, and nightshades) may be more likely to develop such symptoms.

Depending on the type of lectin, they may also interfere with human health in other ways. They might interrupt the absorption of vitamins and minerals in your body. Because of this, lectins are often called “anti-nutrients.

Either way, it’s a good idea to chat with your doctor about starting an elimination diet that removes lectins. Ask them about the risks of changing your diet in general. From there, listen to your body and see if a lectin-free diet could be the right thing for you.

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WHAT ARE THE MOST HARMFUL LECTINS?

Phytohaemagglutinin

Phytohaemagglutinin is the lectin in red kidney beans. It happens to be pretty toxic. Phytohaemagglutinin is the culprit behind red kidney bean poisoning. This type of poisoning is the result of eating undercooked or raw kidney beans. According to the FDA, eating just four raw kidney beans may cause symptoms of severe nausea, vomiting, and diarrhea.

Wheat Germ Agglutinin (WGA)

Another dangerous lectin is WGA — the lectin found in wheat products. WGA basically mimics insulin. Therefore, it can block your body’s insulin receptors. Unfortunately, that may lead to decreased muscle mass and feelings of hunger.

FOODS HIGH IN LECTINS INCLUDE:

• Certain vegetables, especially nightshades such as tomatoes, potatoes, and eggplant
• Certain nuts and seeds including cashews, peanuts, pumpkin, and sunflower seeds
• Grain-fed and farm-raised animal proteins
• Beans and legumes
• A1 dairy products

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YOUR GUIDE TO A HEALTHY LIFESTYLE

By maintaining a healthy lifestyle, you can improve your overall well-being and increase your life expectancy.

Take the first step towards a healthier life by reading our eBook, 'YOUR GUIDE TO A HEALTHY LIFESTYLE', which includes tips on healthy diets, supplements, regular exercise, quality sleep, stress management, time management, and other healthy habits. Use a step-by-step plan to start making healthy changes today.

Additionally, incorporating certain foods, herbs, and plants into your diet can provide excellent health benefits, such as green tea, ginseng, olive oil, and lemons. Click on any of these items to learn more.

Remember, choosing healthy foods is a crucial first step towards a happier and healthier life.

If you're interested in technology and want to cook healthy meals without much experience, consider trying out the HESTAN CUE Smart Cooking System. Read our review to learn more about this innovative product.

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