Ketogenic

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The main difference between a regular low carb diet plan and a ketogenic diet plan is the amount of carbohydrate and protein allowed on a daily basis: •A ketogenic diet plan requires tracking the carb amounts in the foods eaten and keeping carbohydrate intake between 20-50 grams per day. The daily protein requirement will be moderate. The balance of calories will be from fats. These ratios ensure ketosis which is the main objective of the ketogenic diet. •The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. Since a ketogenic diet reduces hunger, most find they don't really need to get involved in calorie counting, unless one feels more comfortable tracking them. The key to understanding a ketogenic diet plan is to remember that one is swapping out the carbs in the diet with a higher fat and a moderate protein intake. Why high fat and moderate protein? Fats have no effect on blood sugar and insulin levels. Protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat protein, about 56% of any excess protein will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and put the brakes on the body's ability to release and burn fatty acids (go into ketosis). (1300, 1500, 1700 Calories) Disclaimer: These Templates should ALWAYS be used in conjunction WITH proper nutritional counseling from a qualified professional such as a registered dietitian or doctor. Nutritional guidelines and proper education is vital to the success and safety of the program.

Wheat Sensitivity

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A small population have allergic reactions to foods that may contain wheat products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. The Wheat Free template is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.

Wheat Free

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A small population have allergic reactions to foods that may contain wheat products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. The Wheat Free template is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.

Vegetarian Lifestyle

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The Low Fat Vegetarian template provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs). This template may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Low Fat Vegetarian template is very popular amongst active male and female adult to burn fat and maintain muscle

Vegetarian

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The Low Fat Vegetarian template provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs). This template may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Low Fat Vegetarian template is very popular amongst active male and female adult to burn fat and maintain muscle.

Vegan Lifestyle

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These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.

Vegan

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These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.

Organic Low Fat

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These templates utilize the same organic food types as the Organic Low Carb template but the menus are balanced to a lower fat ratio of 20%. Disclaimer: For produce it is up to the user of these templates to ensure they purchase organically grown produce in their local supermarket.

Organic Low Carb

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One of the newest trends, according to industry polls, is an organic diet. Foods that carry the “USDA Organic” seal certify that they have been grown and processed according to strict criteria. Specifically they are free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances. However, this doesn’t mean they are completely pesticide-free. A few synthetic and botanical pesticides are still allowed. The Organic Templates will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating. These templates incorporate nationally recognized brands of packaged organic foods. As far as produce it is up to the user of these templates to ensure they purchase organically grown produce in their local supermarket. They are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. Disclaimer: For produce it is up to the user of these templates to ensure they purchase organically grown produce in their local supermarket

Lactose Intolerant

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Lactose intolerance is caused by the deficiency of lactase, a digestive enzyme. People can have different degrees of lactose intolerance. It is advisable to consult with your physician to confirm a diagnosis and to determine your personal degree of intolerance. Many people can tolerate some dairy, depending on its form. These menus eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium. In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. The Templates contain yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people. Many types of yogurt contain “active-live cultures”, which help to digest some of the lactose, making it easier to tolerate. Disclaimer: The Lactose Intolerant Templates are meant for the person with mild to moderate lactose intolerance who can tolerate some lactose. They are NOT dairy-free.

Kosher

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The Kosher template, as with our original Weight Loss template, has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed with good nutrition including fiber, healthy fats, vitamins and minerals. General Kosher guidelines have been implemented within these templates. Disclaimer: To ensure a total Kosher diet, the user of these templates is advised to check all food labels for proper Kosher symbols. In addition, when meal planning, all other Kosher laws and practices must be followed

High Fiber

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A high fiber diet can be beneficial to both your health and body weight. High fiber diets have been linked to a reduced risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function. In addition, increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling. This in turn can lead to weight loss. This High Fiber Template incorporates the recommendation of 20 to 35 grams of fiber daily and includes a mix of both insoluble and soluble fiber. If your current diet is low in fiber, increase your intake slowly. And stay hydrated when on a higher fiber diet by drinking adequate amounts of water.

Healthy Soy

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Soy is being touted as the health food of the decade. Soy is a plant-based food that is loaded with protein (including essential amino acids), fiber, calcium, and iron. Soy is low in saturated fat, contains no cholesterol and is an excellent source of isoflavones. The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating plus provides the tool to help increase soy in your diet. This template incorporates at least 25 grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods. This Healthy Soy Template is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products including soy milk, tofu, soy yogurt, and other healthy soy foods.

Gluten Free

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Celiac disease affects as many as 2 million Americans. These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley. There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life. Learning and following a gluten-free diet are not easy tasks. People with celiac disease need help learning how to manage their diets and their lives. The Gluten-Free Templates are one tool to help you get started. These templates are full of simple meal ideas that are completely gluten-free. They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. These templates can act as a learning tool. However, they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these templates should be used as a complement to their instruction. If you suspect celiac disease, it is extremely important that you are properly diagnosed before beginning a gluten-free diet. Disclaimer: Even though foods contained in these templates are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.