How to Eat Healthy at Taco John's

It's hard eating healthy at a fast food restaurant and Taco John's is no different. There are so many delicious, fried foods to choose from. But if you would like to eat healthy at Taco John's you need to make better choices.

Eat a side salad before you eat your main dish to fill up your stomach so you don't eat as much. A side salad has 80 calories, 5g of fat and 6g of carbs. Instead of the fatty dressings they have, put salsa on your salad instead.

Choose a main dish from one of the items from their "10g or Less of Fat" list, which includes: Crispy Taco, Softshell Taco, Chicken Softshell Taco, Taco Burger without cheese, Bean Burrito without cheese, Chili without cheese and Steak softshell Taco. The Crispy Taco has the least carbs (13g) and the Chili and Steak Softshell Taco has the least fat (each has 8g). The Crispy Taco has the least calories (180).


Order the Grilled Chicken Fajitas and share it with a friend. The meal has 850 calories a serving and 31g of fat and 99g of carbs. However, the serving size is very large and if you eat half or less, it isn't that bad.

Have the refried beans without cheese if you desire a side dish with your meal. With cheese a 9.5 oz serving has 400 calories, 14g of fat and 50g of carbs. Without cheese the same serving size has 340 calories, 9g of fat and 49g of carbs. The super Potato Oles are the most fattening side dish at 1060 calories, 67g of fat, and 91g of carbs per 16.8 oz serving.

Eat a bag of Taco John's Giant Goldfish Grahams if you crave something sweet. They have 120 calories per bag with 5g of fat and 19g of carbs. The Choco Taco is the most fattening dessert on the menu at 300 calories per 4.0 serving and 15g of fat and 38g of carbs.

Eat breakfast at Taco Johns and order a Breakfast Bacon Taco, which has 260 calories, 14g of fat and 25g of carbs per 3.8 oz serving. This item is the least fattening on the breakfast menu.

How Often Should One Cleanse the Bowel?

Bowel cleansing, also known as colon cleansing, is essential, if not foundational, to any natural-healing protocol. Regular bowel cleansing causes people to lose unwanted weight and increases circulation. It relieves pressure from other internal organs and aids in their proper function. The natural ingredients found in good colon-cleanse products draw out old fecal material, metals like mercury and aluminum, and even old prescription-drug residue. If you are willing to spend the time and effort to do a really good colon cleanse and then keep your body "clean" afterward by adopting a healthy lifestyle, you will have more energy, will look and feel better, and many diseases can be prevented.

An alternative to herbal cleanses is colon hydrotherapy. The procedure is different from colon-cleanse products, but the results are no less effective.

Please seek the advice of a trusted health-care professional before attempting any form of self-treatment.

How Often for Herbal Cleanses?

Obviously, you will do a colon cleanse at least once. The best, and most effective bowel cleanses on the market take at least a month to do properly. Once you have completed your initial bowel cleanse, you have a choice of either repeating the same cleanse immediately, or doing it seasonally for "maintenance." You will have to change your diet and lifestyle along with cleansing, or you will not see any benefit of colon cleansing at all.

How Often for Colon Hydrotherapy?

Colon hydrotherapy, or colonic irrigation, is usually performed in a series of ten visits to be really effective. Clients can make appointments daily, two or three times a week, weekly, or whenever they can find the time. Each visit takes about an hour to complete.

Which Is Best?

This is entirely up to you. There are benefits to both forms of colon cleansing, and you may find that doing both in tandem is most effective. Try one type of colon cleansing and then the other, and see which one you like best.

About Herbal Cleanses

Really great herbal cleanses usually take a month to do, and include two parts: an intestinal stimulant, which causes an increase in the peristaltic action of the large intestines, and a series of shakes, which combine herbs and bentonite clay, which draws old, dried fecal material and toxins out of bowel pockets where they can become trapped.


One company describes the stages in a thorough bowel cleanse this way:

Stimulate peristaltic action of the large intestines. Assist the breaking up of waste material. Rid the body of mucoid plaque. Cleanse the blood, tissues, lymphatic system. The person moves to a high fiber, high raw fruit and vegetable, preferably vegetarian diet, eats three meals a day, and begins drinking at least a half gallon of water daily. This stage takes one-to-two weeks to accomplish.

Balance energy. During colon detoxing, many old toxins are released that can go into the bloodstream. Many people report feeling tired or having low energy on a colon cleanse, and they quit. The top colon cleanses use herbs to give more energy during the detox.

Add probiotics to nourish and balance the digestive tract. L. acidophilus, L. salivarius and bifidobacterium strains attach better to human cells.

A "P and B shake" is essential to "vacuum" old, dried fecal material out of bowel crevices and pockets. The "P" stands for psyllium husks and seeds, which act like an herbal scrub brush. The "B" stands for bentonite clay, which is a form of volcanic ash. It acts like a sponge to soak up toxins. Some companies substitute herbs in the place of clay. Other herbs are added to the shake to soothe and heal the colon during the detox.

How to Eat Healthy at White Castle

The words "healthy" and "White Castle" may not always go hand in hand, but if it's your only restaurant option, you don't have to ruin your diet to eat there. Planning ahead and knowing your best options before you order can make a big difference. It's important to note that the menu and nutrition information change, so check the website for the most current information.

Best Breakfast Options

The breakfast menu features a number of slider sandwiches, and this helps keep portions small and calories low. The breakfast slider with egg and cheese is the lowest-calorie option on the breakfast menu with 160 calories, 7 grams of total fat, 3 grams of saturated fat, 13 grams of carbs and 320 milligrams of sodium. The breakfast slider with hamburger and eggs is the lowest carb and sodium option with 190 calories, 12 grams of carbs and 200 milligrams of sodium, but it is a little higher in fat with 11 grams of total fat and 4 grams of saturated fat.

White Castle also offers wheat toast with 140 calories, 2 grams of total fat, 28 grams of carbs, 2 grams of fiber and 300 milligrams of sodium, and the maple and brown sugar oatmeal yields 160 calories, 2 grams of total fat, 32 grams of carbs, 3 grams of fiber and 230 milligrams of sodium. This makes it one of the healthier breakfast options on the menu.

You can also get a breakfast toast sandwich with eggs and cheese and request wheat toast to up the nutrition and make it more filling, but that's higher in calories, carbs and sodium, with about 230 calories, 9 grams of total fat, 3 grams of saturated fat, 29 grams of carbs and 500 milligrams of sodium per sandwich.


Meat and Chicken Sliders

As is the case with breakfast sandwiches, the size of the White Castle sliders helps keep calories low. The key is to try to limit how many you eat. Whether you're watching calories, carbs or sodium, the simpler you keep your slider, the easier it is to stick to your diet. One Original Slider contains 140 calories, 6 grams of total fat, 2.5 grams of saturated fat, 13 grams of carbs and 360 milligram of sodium. Unless your White Castle is in New York or New Jersey, the carbs and sodium in your Original Slider increase to 15 grams of carbs and 410 milligrams of sodium.

The plain Savory Grilled Chicken Slider makes the best choice no matter what you're counting. One of these sandwiches contains 180 calories, 7 grams of total fat, 1.5 grams of saturated fat, 13 grams of carbs and 570 milligrams of sodium.

Veggie Sliders

White Castle offers meat-free options too. The Plain Veggie Slider with 150 calories, 5 grams of total fat, 20 grams of carbs and 270 milligrams of sodium is the lowest in calories, carbs and sodium.

Also, to really save on calories, consider the traditional bun with cheese option, which has 90 calories, 3 grams of total fat, 1.5 grams of saturated fat, 12 grams of carbs and 260 milligrams of sodium.

Sides and Drinks

The White Castle menu does not offer any nonfried side options, making it difficult to round out your meal. Like your burgers, your side order should be small, without any extras, to save on calories and carbs. On a positive note, the french fries at White Castle are low in sodium, but they're high in fat and saturated fat. One small order of fries contains 330 calories, 21 grams of total fat, 4 grams of saturated fat, 32 grams of carbs and 50 milligrams of sodium. The clam strips are low in carbs and the lowest calorie side option with 210 calories, 17 grams of total fat, 2.5 grams of saturated fat, 5 grams of carbs and 620 milligrams of sodium.

Unsweetened iced tea and water make good drink choices to go with your White Castle meal. The restaurant also offers 1-percent-fat milk, a low-calorie source of protein and calcium.

How to Eat Healthy at Red Robin

Eating healthy at restaurants is tough, but Red Robin offers some relatively diet-friendly options. The casual dining restaurant offers an interactive tool called The Customizer that helps you modify meals to fit your diet plan. While using the tool requires you to do a little work before your visit to Red Robin, it may help you enjoy your dining experience more.
Menu items and ingredients may change, which may affect nutrition information.

Burger With Adjustments

If you're trying to eat healthier, the Keep It Simple or Simply Grilled may be your best burger-style option at Red Robin. The Simply Grilled Chicken Burger is lower in calories than the Keep It Simple Burger but is high in sodium and carbs.

One serving of the Simply Grilled Chicken Burger without margarine has 355 calories, 6 grams of fat, 51 grams of carbs and 985 milligrams of sodium. To save calories, carbs, fat and sodium, order the chicken burger without the bun. The bunless chicken has 115 calories, 2 grams of fat, 8 grams of carbs, 19 grams of protein and 495 milligrams of sodium.

For comparison, the Keep It Simple Burger without the bun, margarine or Red Robin Seasoning has 306 calories, 20 grams of fat, 4 grams of carbs, 27 grams of protein and 304 milligrams of sodium.

Customize a Salad

Like the burgers at Red Robin, the Simply Grilled Chicken Salad makes a good choice when trying to eat healthy. Make some modifications to lighten the calories, carbs and sodium content by asking for the salad without the garlic bread, croutons or cheese. This customized salad has 324 calories, 6 grams of fat, 42 grams of carbs, 7 grams of fiber, 31 grams of protein and 628 milligrams of sodium.

The Avo-Cabo Salad without the bacon, blue cheese or garlic bread also makes a good choice, especially for carb counters, but it is high in fat and sodium. One order of this customized salad has 327 calories, 17 grams of fat, 18 grams of carbs, 9 grams of fiber, 30 grams of protein and 535 milligrams of sodium.


Soup and Side Salad

Consider making a meal using the Soup and Side Salad menu at Red Robin. A cup of either the Chicken Tortilla Soup or Chili make low-calorie choices, although they are high in sodium.

For example, a cup of Chicken Tortilla Soup with a House Salad without dressing has 378 calories, 18 grams of fat, 38 grams of carbs, 4 grams of fiber, 20 grams of protein and 1,160 milligrams of sodium.

You can save a lot of calories and fat and a little sodium if you omit the sour cream and cheese from your order. Soup and salad without the sour cream or cheese has 249 calories, 6 grams of fat, 12 grams of protein and 974 milligrams of sodium. For your salad, ask for the low-cal or fat-free dressing on the side.

Order the Right Side

Burgers typically come with french fries, but if you're trying to eat healthy, you're better off skipping them. In addition to a side salad substitution, Red Robin also offers Steamed Broccoli as a side, which has 32 calories, 6 grams of carbs, 3 grams of fiber, 3 grams of protein and 31 milligrams of sodium.

Or to satisfy your sweet tooth, consider the Freckled Fruit Salad, which has 110 calories, 31 grams of carbs, 3 grams of fiber, 1 gram of protein and 2 milligrams of sodium.

Both of these side dishes are fat-free.

Avocados for Weight Loss

Avocados may be higher in fat and calories than other fruits, but that doesn't mean you should avoid them when you're trying to lose weight. In fact, they may be able to assist your weight-loss efforts. But like everything you eat, when you're cutting back to lose weight, portions count. Consult your doctor before starting any weight-loss diet.

Avocados and Your Diet

When restricting the calories in your diet, it's important to eat foods rich in nutrients. Not only do avocados act as a source of fat on your weight-loss diet, but they also contain other nutrients you need for good health, including potassium, magnesium, vitamins A, C and E, folate, a variety of B vitamins and phytonutrients such as phytosterols, lutein and zeaxanthin.

Additionally, a study published in 2005 in Nutrition found that including avocados as part of a reduced-calorie diet in place of other sources of fat did not impede weight loss.

Nutrients for Satiety

Avocados may aid in weight loss by helping control hunger. A review article published in 2013 in Critical Reviews in Food Science and Nutrition said that even though avocados have a higher calorie density, their fiber, water and fat content make them a filling and appetite-satisfying food.

A standard serving of an avocado, which is one-fifth of the fruit or 30 grams, contains 2 grams of fiber. People who get more fiber in their diet eat fewer calories without trying, according to a review article published in 2001 in Nutrition Reviews. Adding avocados to your weight-loss diet may help you feel more satisfied while eating less.


Calories Still Count

Although they may assist with weight loss, avocados are still a source of calories. The standard serving of an avocado contains 44 calories. However, according to Critical Reviews in Food Science and Nutrition, most people tend to eat half of an avocado at a time, which contains 100 calories.

Being mindful of the amount you eat and tracking your intake is important when following any weight-loss plan, especially when including a more calorie-dense food like the avocado.

Tips for Adding Avocados

A good way to control calories when adding avocados to your weight-loss diet is by using them in place of other foods. For example, instead of cheese or mayonnaise on your sandwich, add a couple of slices of avocados for moisture. Or, mash a few slices in a bowl and use it as a spread for your toast or bagel or even a baked potato. You can also add a small amount of avocado to your fruit smoothie to help control hunger.

Avocado Extract

Avocado extract is a supplement made from the sugar in the fruit. According to RxList, there is preliminary evidence that the extract may help prevent the breakdown of sugar and block the effects of insulin. It is touted as an aid to weight loss, but there is very little evidence to support the claims, according to RxList. Talk to your doctor before adding any dietary supplements to your diet.

How to Eat Healthy at Golden Corral

Eating out is tough enough when you're ordering off of a menu, but when it's a buffet, it's even tougher. Golden Corral is known for its bountiful buffet. The key to dining out at Golden Corral is to not go too hungry and stick with the veggies and lean proteins.

Menu and nutrition information changes. Check the website for the most up-to-date menu.

Salad Buffet

The Salad Buffet at Golden Corral is a good place to start when trying to eat healthy. This part of the buffet is loaded with a number of low-calorie, nutrient-rich choices. Stick with the fresh fruits and veggies and steer clear of the cooked and mayonnaise-based salads. Good choices include leafy greens, broccoli, cauliflower, carrots, tomatoes, cucumbers, radishes, mushrooms, onions and zucchini.

For protein, try the boiled eggs, chickpeas or kidney beans. The beans are a source of sodium, however, with 180 milligrams per 1/4 cup. You may also find soy nuts on the Salad Buffet at Golden Corral, which is also a good source of protein and low in sodium with 50 calories, 2.5 grams of fat, 35 milligrams of sodium, 4 grams of carbs, 1 gram of fiber and 5 grams of protein per 2-tablespoon serving.

Add a touch of the Lite Vinaigrette and thin it out with vinegar to add a bit of flavor with less calories, fat and sodium.

Hot Buffet

Fill at least half your plate with steamed vegetables to limit calorie, carbs or fat in your diet. Good options include the steamed baby carrots, broccoli, cauliflower, peas, onions and peppers and steamed squash.

Some of the vegetable items on the buffet are high in sodium, such as the collard greens and green beans, with 330 milligrams and 520 milligrams of sodium per 1/2-cup serving, respectively.

Round out your meal with a healthy protein such as the chicken breast, which has 100 calories, 2.5 grams of total fat, 390 milligrams of sodium, 3 grams of carbs and 17 grams of protein per serving. A 3-ounce portion of the fajita steak also makes a good protein choice with 150 calories, 6 grams of fat, 3 grams of saturated fat, 210 milligrams of sodium, 1 gram of carbs and 24 grams of protein.

Even if you're packing your plate with healthy foods, you could still be taking in several servings -- and more calories than you intended. Use a small plate to help keep portions reasonable.


Soups and Potatoes

Although high in sodium, many of the soup options at Golden Corral are low in calories. Combine a soup with a garden salad from the Salad Buffet for a low-cal meal. One cup of the Chicken and Gumbo soup has 70 calories, 1 gram of fat, 750 milligrams of sodium, 17 grams of carbs, 1 gram of fiber and 5 grams of protein.

The baked sweet potato is fat-free and low in sodium and makes a healthy side dish option, with 110 calories, 70 milligrams of sodium, 26 grams of carbs, 4 grams of fiber and 2 grams of protein.

Breakfast Buffet

You may have a more difficult time sticking to your diet at the Breakfast Buffet. Many of the morning options are high in carbs, sodium or fat. The Blueberry Pancakes make a good choice if you can limit your portion. One pancake has 80 calories, 4 grams of fat, 1 gram of saturated fat, 15 milligrams of sodium, 10 grams of carbs, 1 gram of fiber and 2 grams of protein. Use a fruit topping for sweetness instead of the maple syrup to save calories. A 2-tablespoon serving of a fruit topping has about 35 calories to 40 calories, 15 milligrams of sodium and 9 grams to 10 grams of carbs.

Carb counters should consider the Turkey Canadian Bacon, which has 50 calories, 2.5 grams of fat, 1 gram of saturated fat and 6 grams of protein per two pieces, although it is high in sodium with 310 milligrams per serving.

How to Explain to Children the Importance of Nutrition

Children are motivated to learn about the world around them. Food and nutrition can be exciting topics of conversation for your children if you make them so. Plenty of resources are available to aid in the discussion of healthy foods and vitamins. Many of these resources are free, available for download from the Internet, and come from reputable sources such as the United States Department of Agriculture. You can also engage your children in conversation around the dinner table by using your own knowledge of healthy foods.

Keep it simple. You must gauge the level of explanation that is appropriate for your child based on age, curiosity and interest. One method that is widely used by health professionals to teach children about nutrition is the "Go, Slow, Whoa" method, in which foods are categorized based on green, yellow and red lights. The healthiest foods are green "go" foods, foods to consume in moderate amounts are yellow "slow" foods, and sweets and fatty foods are considered red light "whoa" foods. Quiz your children on what category they believe certain foods should be in. For example, cookies are red light foods, white breads are yellow light foods and vegetables are green light foods.


Use real food. Have these discussions over dinner. Point to the foods on their plates and say "Carrots are good for your eyes." Just like adults, children absorb more information when they have first-hand experience with something. Plan meals with your children, take them to the grocery store with you and let them help you prepare meals. The more hands-on experience they have with food, the greater their understanding will be about where foods come from, how they are made and how they will benefit their health.

Use games. Children are playful and competitive, so use these qualities to your advantage while teaching them new things. Video games are available online that teach children about nutrition. One such game, Nutrition Blast Off, is free to access from the United States Department of Agriculture's website. Your children will be entertained and educated at the same time. Promote these activities, along with fun quizzes, homemade crossword puzzles and word finders. You will likely find that your children are having fun and enjoying the process of learning about nutrition and health.

Health Benefits of Sweet Potatoes

Their names are often used interchangeably, but the sweet potato and yam are two different types of root vegetables. A sweet potato has orange-colored flesh, while the yam has white flesh, and in most cases you may have been calling the sweet potato a yam. No matter what you call it, know that when you eat the sweet, orange root vegetable you're doing your body a wealth of good by upping your nutritional intake.

Rich in Antioxidants

If you're trying to get more antioxidants in your diet, you can't go wrong with sweet potatoes. They're an excellent source of vitamin C, beta carotene and manganese. Antioxidants from foods like sweet potatoes serve as a defense mechanism against cell-damaging free radicals. This protection may help prevent aging and lower your risk of certain illnesses such as heart disease and Alzheimer's.

Good for Vision

One of the reasons the sweet potato makes such a healthy addition to your diet is because of its vitamin A content. One cup of a baked sweet potato with the skin meets almost 800 percent of the daily value for vitamin A. Also known as retinol, vitamin A helps you see better because it produces the pigments in your retina, which is especially helpful for seeing at night. In addition to helping your vision, vitamin A also helps maintain healthy skin, teeth and bones.


Better Bowels

If you're having a tough time meeting your daily fiber needs, sweet potatoes can help. A 1-cup serving has nearly 7 grams of fiber, meeting more than 20 percent of the daily value. Getting more fiber in your diet is a good way to help keep your bowels regular and prevent constipation. It also fills you up, which means it makes a good option for those trying to limit their calorie intake to lose weight.

Even Good for the Bones

Sweet potatoes are also rich in a number of nutrients that you need for healthy and strong bones. In addition to the vitamin A, sweet potatoes are a source of calcium, magnesium and phosphorus. One cup of a cooked sweet potato meets 8 percent of the daily value for calcium, 14 percent of the daily value for magnesium and 11 percent of the daily value for phosphorus. All three of these minerals are needed for bone structure and strength.

Loaded With B-6 and Potassium

Sweet potatoes are also an excellent source of vitamin B-6 and potassium, meeting more than 25 percent of the daily value for both in a 1-cup serving. Vitamin B-6 helps you fight off disease, make hemoglobin and break down proteins. Potassium assists in the communication between your nerves and muscles and is need to get nutrients in and waste out of your cells.

How to Do the Ketosis Diet

The ketosis, or ketogenic, diet has been used for many decades in the treatment of epilepsy, and more recently as a weight-loss strategy. The diet is very low in carbohydrates, which causes the body to burn fat stores for fuel. A study published in Experimental & Clinical Cardiology in 2004 showed the beneficial effects of a long-term ketosis diet on weight and body mass index in obese participants. There are some side effects to be aware of, however. Always consult your doctor before changing your diet significantly.

All About Ketosis

Carbs are your body's main source of fuel. They power all your physiological functions as well as your daily activities. But your body can also use fat for fuel when carbs aren't available. Eating fewer than 20 grams of carbs a day can result in a state called ketosis, in which your body is breaking down stored fat to use for energy.

Diet Pros

The 2004 Experimental & Clinical Cardiology study results showed significant loss of body weight and body fat. It also showed markedly improved cholesterol profiles, with a significant increase in high-density lipoprotein, the "good" cholesterol, and significant decreases in low-density lipoprotein, the "bad" cholesterol. Triglycerides and blood glucose also decreased significantly after 24 weeks.

Diet Cons

The amount of carbs you can eat on a ketosis diet is well below the amount recommended for health by national guidelines. The process of breaking down fat for fuel causes substances called ketones to build up in the blood. Side effects can include nausea, mental and physical fatigue, headaches, and bad breath. A study published in The American Journal of Clinical Nutrition in May 2006 showed potential negative effects of a ketogenic diet on emotions, mood state and the desire to be physically active.

What You Can Eat

Staying below 20 grams of carbs a severely limits your food options. You can have meat, fish and poultry; eggs; most cheeses; healthy fats from vegetables oils, nuts and avocados; seeds; and nonstarchy vegetables such as lettuce, mushrooms and tomatoes. For breakfast, you can have an omelet made with one egg yolk and a couple of egg whites, stuffed with sauteed mushrooms and spinach. For lunch, top salad greens with light tuna canned in water, chopped celery and tomatoes and avocado slices. At dinner, a fillet of fish or a lean sirloin steak and a side of steamed broccoli keeps you under your carb limit for the day.

Foods to Avoid

You need to avoid most processed foods, dairy, grains, fruit, sweets and starchy vegetables on a ketosis diet. Processed foods like pasta, chips and granola bars are chock-full of carbs, as is dairy, which contains carbs in the form of the milk sugar, lactose. Even healthy whole grains and fruit are off-limits when you're trying to achieve ketosis. Starchy vegetables such as potatoes, squash, peas and corn also offer essential nutrients, but they are too high in carbs to keep you under the 20-gram limit. Anything containing added sugar, such as ice cream, cookies, candy or sweetened beverages, is a no-no.

Simple Vegetarian Diet Plans

A vegetarian diet is not complicated, and you can easily whip up meals that are not only delicious but nutritious, too. The key is to keep it simple. Consult your doctor to discuss your diet and health before making changes to your eating habits.

Vegetarianism 101

A vegetarian diet means not eating animal flesh, but there are different types of vegetarians. Vegetarians who include dairy in their diets are referred to as lacto-vegetarians, while those who eat dairy and eggs are called lacto-ovo-vegetarians. A vegan is a vegetarian who avoids all animal foods, including milk, eggs and honey.

No matter which type of vegetarian you consider yourself, you still need to eat a variety of foods from all the food groups to meet your nutrient needs.

No-Brainer Breakfast

It's easy to eat vegetarian at breakfast. A bowl of whole-grain cereal with milk, either cow's or plant-based, with fruit makes an easy and nutrient-rich option. You can also scramble eggs or tofu seasoned with turmeric and serve it with whole-wheat toast and glass of milk. For vegetarians with little time to sit and eat, blend a banana and berries with milk and nut butter for a healthy smoothie you can take with you.

More Than Veggie Lunch

While salad certainly makes a healthy and simple vegetarian meal, especially when you add yummy beans, nuts and dried fruit, you don't have to limit yourself to just greens. A peanut butter and banana sandwich on whole-grain bread can be put together in no time and makes a healthy lunch option. Or, you can stuff a whole-wheat pita with hummus, tomatoes, cucumbers and shredded carrots. A bowl of vegetable soup with whole-grain crackers and fresh fruit for lunch is also an easy option, and filling too.

Keep-It-Simple Dinner

Toss whole-wheat pasta with cooked frozen veggies such as peas, carrots and lima beans, marinara sauce and a sprinkling of Parmesan cheese for an easy dinner meal. Omit the cheese if you're following a vegan meal plan. Or, stir-fry fresh veggies with tofu and peanuts and serve with brown rice. You can also smash cooked kidney beans and spread the paste into a corn tortilla topped with shredded lettuce and chopped onions and serve with a mixed salad.

Grab-and-Go Snacks

No need to prep most of the snacks on your vegetarian meal plan. Good options include fresh fruits and veggies, nuts, whole-grain crackers, yogurt, cheese sticks or air-popped popcorn.

How to Lose Weight With the Raw Food Diet

Eating only raw food in its whole, natural state immediately eliminates much of the unhealthy fats, sugars and refined carbohydrates in your diet that lead to weight gain. Because weight loss is largely a matter of eating fewer calories than you burn each day, the effectiveness of a raw food diet makes sense. There are some risks of a raw diet, however, including potential nutrient deficiencies. If you decide to try a raw diet, speak to your doctor about how to lose weight safely.

Raw Diet Details

Most adherents to a raw diet are vegans, meaning they eat no animal products, according to U.S. News & World Report. Their diet consists of vegetables, fruits, nuts and seeds that haven't been microwaved, steamed, sauteed, baked, grilled or cooked or processed in any way. Some followers of the raw food lifestyle do include raw animal products such as raw milk, raw milk cheese, raw fish and even raw meat. But the diet is often devoid of processed foods such as chips, cake, cookies, sugary beverages, processed meats and ice cream.

Losing Weight With Raw Food

Eating a raw food diet will make it harder for you to go over your daily calorie budget, but it's not impossible. Nuts are very calorie-dense, with almonds containing 165 calories per 1-ounce serving, for example. Eating several servings of nuts or nut butters each day can up your calorie intake significantly. Avocados are also high in calories, with one avocado providing 320 calories. It's important to stick to proper portion sizes and balance your intake of high-calorie foods with lower-calorie, nonstarchy fruits and vegetables like leafy greens, tomatoes, cucumbers and mushrooms.

Sample Menu

Start your day with a simple raw food smoothie packed with fruits and vegetables, as suggested by Laura Wilson, author of The Alkaline 5 Diet: Lose Weight, Heal Your Health Problems and Feel Amazing, on the Marie Claire website. Blend five very ripe bananas with a handful of spinach and about 5 ounces of water. For lunch, try Wilson's creamy avocado, kale and tomato salad, which includes chopped kale, mashed avocado, chopped tomatoes and a dressing made with lime juice, a little agave syrup, paprika and black pepper. Indulge your craving for pizza at dinner with a raw pizza with spinach, pesto and marinated vegetables. The crust for this pizza is made from seeds, walnuts, basil, a few dates, and garlic and onions mixed in the food processor, pressed into rounds and dehydrated.

Potential Drawbacks

In some ways, a raw food diet is easier to prepare than a cooked diet. Salads are a snap to throw together. But when you grow tired of salads day after day and want to make something more exciting, the preparation time and complexity increases. A raw food diet can also be more expensive than a regular reduced-calorie diet. Fresh fruits and vegetables, and nuts and seeds, especially if they're organic, can put a dent in your pocketbook. These factors may make it difficult to stick to your diet and lose weight successfully.

Lastly, a raw vegan diet, if not carefully planned, can lead to nutritional deficiencies. Vitamin B-12 isn't found naturally in any unprocessed vegan foods, so many vegans need to take a B-12 supplement. Iron, calcium and omega-3 fatty acids can also be harder to get. Plan your diet carefully with your doctor's or a nutritionist's help to be sure you're getting all the nutrients you need.

Vegan Weight-Loss Diet Plan

If you're trying to lose weight, a vegan diet is a healthy way to go. Not only can it help you drop those unwanted pounds, but it may also help improve your overall health by filling your diet with nutrient-dense foods. On a vegan diet, you'll be eating all plant foods and omitting animal foods and any foods containing animal products, such as milk and honey. Consult your doctor before making any changes to your diet.

It Starts With Calories

Even if all your calories are coming from healthy plant foods, if you're eating too many calories you won't lose weight. Determining calorie needs for weight loss requires some work.

First, you need to estimate how many calories you currently consume every day. To lose 1 pound a week, subtract 500 calories from your usual daily calorie intake; to lose 2 pounds a week, subtract 1,000 calories from your daily intake. Continue to monitor and track your calorie intake to help you stay on target.

Weight-loss calories usually range from 1,200 to 1,800 per day, according to the National Heart, Lung and Blood Institute, depending on gender, body size and activity.

Fill Your Diet With the Right Foods

For weight loss, the vegan diet is filled with plant foods that are not only low in calories but also high in fiber, which helps you feel full longer.

Good foods to include on your vegan weight-loss diet include whole grains such as whole-wheat bread, quinoa and oats; legumes such as lentils, chickpeas and peas; and vegetables and fruit.

To limit your intake of empty calories, keep your intake of vegan treats such as rice milk ice cream or vegan cakes and cookies to less than 100 calories a day, suggests the Physicians Committee for Responsible Medicine.

Nutrients of Concern

When on a vegan diet for weight loss, it's important that you eat mostly whole foods and not processed foods to make sure you're getting all the nutrients your body needs for good health. Nutrients of special concern for vegans include calcium, iron, vitamin D and vitamin B-12.

To help meet your needs, include plant milks fortified with calcium and vitamin D, and eat leafy greens for iron and calcium. Legumes are also a good source of iron.

Vitamin B-12 is found primarily in animal foods, and unless a food is fortified with the vitamin or you're taking nutritional yeast, you may need to take a vitamin B-12 supplement while on your vegan weight-loss diet.

Sample Weight-Loss Plan

A healthy and balanced vegan breakfast might include 1 cup of cooked oatmeal topped with a sliced small banana with 1 cup of calcium-fortified soy milk. For lunch, you might enjoy a peanut butter sandwich made with two slices of whole-wheat bread with 2 tablespoons of peanut butter and served with 2 cups of mixed greens topped with 2 tablespoons of low-fat salad dressing and a small apple.

For dinner, try 1 cup of brown rice mixed with 1/2 cup of lentils and 1/2 cup of peas, along with 1 cup of broccoli sauteed in 1 teaspoon of olive oil. A healthy snack might include one container of soy yogurt with five whole-grain crackers. This meal plan contains about 1,500 calories.

The Leviticus Diet Food Plan

Part of the Bible's Old Testament, Leviticus was written by Moses as a guide for holy living and spiritual growth, and it includes laws pertaining to diet. Fruits, vegetables and whole grains are the basis of the Leviticus diet, which recommends you not eat “unclean” meat, including pork and shellfish, and suggests you limit your intake of red meat.

Fruits, Vegetables and Grains

Fruits and vegetables are low in calories and rich in fiber, vitamins C and A, potassium and folate. Whole grains, which include wheat, millet and barley, are also rich in fiber, as well as B vitamins, iron, magnesium and selenium. While the Bible mentions specific fruits, vegetables and grains, such as grapes, figs, cucumbers, onions and wheat, eating a variety of foods from all the groups helps vary your nutrient intake for better health.

Clean Meats

The Leviticus diet also suggests you eat meats that are "clean," which includes chicken, turkey, pheasants, animals with split hooves such as cattle or goats, and fresh and saltwater fish with fins and scales such as salmon or flounder. While beef is allowed on the Leviticus diet, it is recommended that you eat it in small amounts and instead eat more poultry or fish as your source of protein. Eating a variety of different types of fish may help increase your intake of omega-3 fatty acids, which may help improve heart health.

Healthy Fats

Fat intake is limited on the Leviticus diet, specifically fat from foods such as milk, butter and cheese. Most of your fat choices on the diet plan should come from healthy sources including fatty fish such as salmon and healthy oils such as extra virgin olive oil. Replacing foods high in saturated fat -- whole milk and butter -- with healthy fats -- olive oil -- may help lower cholesterol levels.

Sample Meal Plan

A healthy breakfast on the Leviticus diet might include oatmeal with raisins and nonfat milk. Mixed greens topped with salmon, balsamic vinegar and olive oil, served with whole-wheat bread and an apple may be a healthy lunch option on the diet. A sample dinner includes millet with grilled onions and peppers and roasted chicken. For snacks, sliced cucumbers, figs, dried apricots or whole-grain crackers make healthy choices.

How to Lose Weight With Breakfast Smoothies

If you're struggling to lose weight, don't skip breakfast. Most of the people who have successfully lost weight and kept it off eat breakfast. If time is a factor, breakfast smoothies not only make a good on-the-go meal, but they're also a way to up the nutritional quality of your diet.

Weight-Loss Tips

When following a diet to lose weight, you should not only eat breakfast but also focus on getting three meals of roughly equal size daily, says FamilyDoctor.org. Weight-loss calorie needs differ from person to person. Talk to your doctor to help you determine how many calories you need to lose weight.

On average, most men and women can safely lose weight eating about 1,500 calories a day, which translates into about 400 calories per meal with 250 calories leftover for a snack. If you're losing too quickly -- more than 2 pounds a week -- or not losing at all, you may need to add or subtract up to 300 calories from your total daily intake.

Do not eat 800 calories or less unless directed to do so by your doctor.

Protein-Rich Smoothies

The trick to any good weight-loss plan is to increase feelings of satiety. Foods high in protein and fiber are the most satiating, according to the European Food Information Council.

A healthy high-protein smoothie with fiber might include 1 cup of raspberries blended with one small banana, 2 tablespoons of ground flaxseed and two 6-ounce containers of nonfat Greek yogurt, which has 400 calories, 46 grams of carbs, 13 grams of fiber and 37 grams of protein.

Another high-protein breakfast smoothie might include 1 cup of soy milk blended with 2 tablespoons of peanut butter, 1 cup of blueberries and 3 cups of raw kale. This smoothie has 395 calories, 44 grams of carbs, 7 grams of fiber and 15 grams of protein.

Fruit-Focused Smoothies

Fruits are high in fiber and make an appealing breakfast smoothie. A healthy combo might include a medium banana with 1 cup of fresh strawberries blended with 1 cup of nonfat milk and 12 almonds. This smoothie has 360 calories, 50 grams of carbs, 8 grams of fiber and 11 grams of protein.

Another fruit-focused low-cal breakfast smoothie might include two 2-inch kiwifruit and 1 cup of diced mango blended with one 6-ounce container of Greek yogurt with 2 tablespoons of flaxseed for 400 calories, 65 grams of carbs, 13 grams of fiber and 18 grams of protein.

Veggie-Focused Smoothies

Loading your smoothie with nutrient-packed veggies can help fill you up without all the carbs you might get in a fruit smoothie. A healthy combo might include 3 cups of raw kale blended with one small apple, 1 cup of soy milk and 14 walnut halves. This smoothie has 385 calories, 45 grams of carbs, 7 grams of fiber and 15 grams of protein.

Another veggie breakfast smoothie might include 3 cups of raw spinach, 3/4 cup of fresh pineapple, one medium banana, one-quarter of an avocado and 1 cup of nonfat milk. This smoothie has 360 calories, 45 grams of carbs, 10 grams of fiber and 11 grams of protein

How to Lose Weight With a Wheat-Free Diet

If you've been diagnosed with a wheat allergy, or you've decided to cut wheat out of your diet for another reason, you still have plenty of healthy food choices for a low-calorie weight-loss diet. Several other grains can take the place of wheat, and you can supplement those with fresh fruits and vegetables, lean meats, low-fat dairy and healthy fats to help you lose the weight you want without sacrificing good nutrition. Exercise is also an important part of healthy weight loss.

Weight Loss 101

Whether you eat wheat or not, weight loss occurs when you create a caloric deficit, meaning you consume fewer calories than you burn on a daily basis. This encourages your body to start burning its fat stores. You can do this by reducing your calorie intake, exercising more or a combination of both. To lose 1 to 2 pounds a week, you need to create a caloric deficit of about 500 to 1,000 calories per day. Cutting out wheat products can help you reach this number. You may also notice that you feel slimmer after cutting out wheat because a sensitivity to wheat can cause bloating for some people, according to the NHS Choices website.

Removing Wheat From Your Diet

You'll need to stop eating a range of foods and ingredients on a wheat-free diet. The FDA requires the foods it regulates to be labeled "contains wheat" if the food contains wheat. But not all foods are regulated by the FDA, so you need to know what to look for in the ingredients list. Some of these foods and ingredients include wheat, whole wheat, wheat flour, farro, couscous, bulgur, durum, durum flour and durum wheat, einkorn, semolina, sprouted wheat, wheat berries, triticale and wheat bran and germ. These are obvious sources, but many foods are hidden sources of wheat, such as malt vinegar, malt, malt flavoring, soy sauce, teriyaki sauce, salad dressing, ice cream, surimi, vegetable starch, hydrolyzed vegetable protein, maltodextrin and monosodium glutamate. Some foods, such as oats, may be contaminated with wheat during processing.

Wheat-Free Vs. Gluten Free

The availability of gluten-free products is rising as gluten-free diets become more common. Use gluten-free labeling to help you identify products you should avoid. Any product that says it's gluten free will also be wheat-free. However, just because a product is labeled gluten-free doesn't mean you should eat it; some gluten-free products, like crackers and prepared meals, can be high in calories because manufacturers have to use high-calorie ingredients to achieve a similar taste and texture as gluten provides. Eating these isn't going to help you lose weight. Stick to eating unprocessed, whole foods as much as possible.

Healthy Wheat Substitutions

Certain weight-loss diets claim that cutting out all grains will help you lose weight. But grains, particularly whole grains, are good sources of essential vitamins, minerals and dietary fiber. Getting enough fiber on a weight loss diet is crucial, because it helps fill you up and slows digestion to keep you feeling full. In fact, according to a review published in the "Journal of the American College of Nutrition" in 2013, dietary fiber intake is associated with lower body weight. Substitute wheat with brown and wild rice, amaranth, quinoa, millet and gluten-free oats. These are all whole grains, which means they retain their nutrients and fiber during processing.

Wheat-Free Weight-Loss Lifestyle

The foundation of a nutritious low-calorie weight-loss diet should be fresh fruits and vegetables, particularly non-starchy vegetables. At each meal, fill half your plate with fruit and vegetables and fill the other half with one-quarter whole grains, such as brown rice, and one-quarter lean protein, such as light meat chicken, fish, beans or tofu. Have a little bit of low-fat dairy with your meal as well. Track your calories each day to make sure you're staying within your daily goal. Add in a couple of days of strength-training exercise each week to build lean muscle mass and engage in at least 30 minutes of cardiovascular exercise at least five days a week.

Bodybuilding Diet With Indian Food

Although a bodybuilding diet is fairly specific about its requirements, it can be tailored to the eating habits of a number of cultures and cuisines, including Indian food. The focus of a bodybuilding diet is controlled overeating of a variety of healthy and natural items, including fruits, vegetables, lean meats, grains and healthy fats, with a goal of stimulating additional muscle growth in the body. The most difficult aspect of combining a proper bodybuilding diet with Indian food is satisfying protein needs, but that can be accomplished with effort.

Bodybuilding Diet Rules

Understand that the goal of a bodybuilding diet is to provide the body with slightly more calories than you burn each day, facilitating muscle growth without promoting unwanted fat gain, which would come from overfeeding the body too heavily (or with unnatural or nutrient-poor foods). The key to muscle development is the consumption of protein, the building block the body uses to build new tissue. While eating a bodybuilding diet, you should attempt to consume between 0.8 grams and 1.0 grams of protein per pound of body weight daily. For example, a 200-pound man should eat between 140 grams and 200 grams of protein each day, ideally split evenly across meals. Beyond protein, additional calories are required from carbohydrates, consumed before and after the workout to provide the body with extra energy and begin the muscle-building process. Quality carbohydrates come fruit and vegetables (consumed throughout the day) and from whole grains (consumed before and after the workout). Fats are also used to promote healthy hormonal response and add extra calories into the diet. The best fats are those found in cooking oils like olive, fish, flax, coconut and peanut, along with fats that occur in nature, like fats from fruits, seeds and nuts.

Indian Food Sample Menu

Start your day on the bodybuilding diet with protein from an Indian omelet, prepared by combining three or four eggs with diced onion, chopped tomato, chili powder, green chilies and a bit of milk. Blend the ingredients together, then fry them in healthy cooking oil, like olive, until the eggs are solid. Serve with a bowl of oats or paratha, a healthy type of Indian flat-bread. For lunch, prepare a high-protein Indian dish like coconut chili chicken, a dish combining cashews, ginger, peas, onions, garlic, coconut milk and spicy ingredients like black mustard and cumin seeds. For dinner, prepare another healthy Indian dish like fish curry, prepared with white fish, tomatoes, garlic, onions and ginger. Serve all of these dishes with fruits and vegetables to round out the nutritional content of the menu, along with rice or another type of grain before and after the workout.

High-Protein and High-Carb Diets

Whether you're an athlete who needs to improve physical performance or someone trying to limit fat intake to lose weight or improve health, a high-carb, high-protein diet may help. Like any healthy diet, your high-carb, high-protein diet should include a variety of foods rich in nutrients from all the food groups including fruits, vegetables, lean protein, grains and low-fat or nonfat dairy foods.

High-Carb, High-Protein Diet Basics

Any healthy diet needs to have a mix of carbs, protein and fat. Even though your focus is on carbs and protein, you need some fat in the diet. A minimum of 15 percent of calories should come from fat for good health. That leaves 50 percent to 60 percent of calories from carbs and 25 percent to 35 percent of calories from protein. Having a basic understanding of how to distribute your calories helps with food selection and meal planning.

Carb, Protein and Fat Choices

Fruits, vegetables, grains and dairy are good sources of carbohydrates. Make most of your dairy nonfat to help control fat, and make most of your grains whole grain to up the nutritional quality of your diet. Lean sources of protein include white meat poultry, seafood, lean red meat such as top round and pork tenderloin, beans, tofu and nonfat dairy foods. Your animal protein choices are also a source of fat in your diet. To keep fat intake low, use a minimal amount of added fat and keep it healthy using oils or nuts.

Benefits of Eating More Carbs and Protein

If your goal is weight loss, following a high-carb, high-protein diet may help. Fat is a concentrated source of calories, and limiting it in your diet may help you limit your overall calorie intake. A high-carb, high-protein diet may also help you limit your intake of saturated fat, which in turn helps reduce your risk of heart disease.

The diet is also beneficial for athletes. Carbs are an important source of energy during exercise and help improve athletic endurance. While protein is also important for athletes -- it provides energy and is necessary for muscle building and recovery -- getting more protein than you need will not make your muscles bigger or stronger.

Other Diets to Consider

A healthy and balanced high-carb, high-protein diet is a good one to follow, but it's not the right diet for everyone. If you're trying to eat better for health and weight loss, you need to find a diet you can follow for life.

Low-carb diets, for example, are also effective at helping people lose weight and keep it off, according to a 2013 review study published in the British Journal of Nutrition. Additionally, the Mediterranean diet, which is a diet that encourages you to eat more fruits, vegetables and grains, along with healthy fats from seafood and olive oil, is considered a very heart-healthy diet.