Weight loss diets are very popular around the world and the popularity of various fad diets that promise to get you quick results, waxes and wanes. This generally happens when certain celebrities start talking about a particular diet, which they claim got them the desired results in a short period of time. The craze around these diets generally builds around anecdotal evidence of these claimed 'results' by a handful of people, until health experts and dietitians finally speak up and reinforce the basic rules of healthy eating and denounce crash diets completely. One such weight loss fad diet, which has been around for some time is the grapefruit diet. The diet has been around since the 1930s and has many variations now, with all of them being low in carbohydrates and calories. The diet is based on the belief that grapefruit contains 'fat-melting' enzymes, or have similar fat burning properties, which make it a great weight loss food.

The 10-day grapefruit diet has a very strict meal plan, which only delivers between 800 and 1000 calories to the body per day. The extreme diet is obviously potentially dangerous, as eating such low amount of calories is akin to malnutrition and can result in serious deficiencies. The grapefruit diet has been claimed to get you the results that you mean to see, without having to exercise or engage in any other physically intense activities.

What Is The Grapefruit Diet?

The grapefruit diet for weight loss is also known as the "Hollywood Diet" and was introduced in the United States during the 1930s. However, in the 1980s, it was re-popularised as the "10 Day 10 Pounds Off" diet. This means that the diet promises to make you lose as many as four kilograms in just 10 days! This extreme low-carb diet encourages you to consume meals made up of grapefruit paired with foods high in dietary fat as well as meat, eggs and other protein-rich foods. The diet is typically followed for 10 or 12 days, followed by a resting period of two days, when you don't follow the diet and instead prepare your body to get back to its normal dose of nutrition.

The grapefruit diet restricts intake of carbohydrates by removing foods rich in sugars, which includes even natural sugars from fruits, as well as fibre-rich foods like cereals, grains and vegetables. However, some modified versions of the diet have started incorporating low-carb veggies within the meals. The only thing that is uniform among all these versions of the grapefruit diet is the consumption of grapefruit juice with every single meal of the day, as well as the ban on high-carb grain and foods with processed grains and processed sugar.

Grapefruit Diet Meal Plan For Weight Loss
A typical grapefruit diet breakfast involves bacon and boiled or scrambled eggs. Needless to say, no salty snacks of fried foods are allowed during the period of 10 days. Consumption of healthy fats is encouraged, while consumption of caffeine is restricted. Also, the diet encourages you to stay hydrated throughout the day. Consumption of all kinds of meats (except red meats) and low-fat dairy products is also allowed in the grapefruit diet. There is no restriction on the cooking style of these meats either.

Here is the complete meal plan for the original grapefruit diet for weight loss:

1. Breakfast (8.15 am to 8.30 am): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, two boiled or scrambled eggs, two slices of bacon.

2. Lunch (12.30 pm to 1 pm): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, any meat cooked in any style and in any amount, salad with any dressing

3. Dinner (7 pm): 4 ounces or 118 ml of grapefruit juice or half a grapefruit, meat or fish cooked in any style, red, green and yellow vegetables cooked in butter with any kind of seasoning.

4. Bedtime Snack (9 pm): A glass full of low-fat milk or a glass of tomato juice.

In the grapefruit diet for weight loss, some fruits and vegetables are allowed, while some others are banned. Usually green leafy vegetables like kale, spinach, lettuce, as well as cruciferous veggies like broccoli are allowed. There are some negative-calorie vegetables like carrots and cucumbers are also allowed, and so are red and white onions and bell peppers. On the other hand, starchy veggies like potatoes and sweet potatoes, as well as cauliflower and bottle gourd are banned. Among nuts, only cashews are a no-go in the grapefruit diet, whereas among oils and fats, vegetable oil, canola oil, butter and margarine are banned.

Pros And Cons Of Grapefruit Diet For Weight Loss

As far as the effectiveness of the grapefruit diet for weight loss is concerned, it may get you the results you desire within the stipulated number of days. When you reduce the consumption of carbohydrates, your body starts burning fat instead to produce energy, which may lead to weight loss. Moreover, elimination of processed grains and processed sugars from your diet and replacing them with low-calorie vegetables and fruits may help in detoxing your body and reducing inflammation. However, following this diet isn't a very sustainable solution to your weight issues.

This is because you cannot stay off carbohydrates forever, and as soon as you re-introduce carb-rich foods in your diet, you are likely to gain all that weight you lost, again! Moreover, getting rid of carbohydrates from your diet may lead to low blood sugar and erratic blood pressure. Moreover, the diet is based on scanty scientific evidence of grapefruit being a 'fat burning' fruit, and hence as dubious credentials. It's important to remember that eliminating an entire food group from your diet may lead to deficiencies in essential micro-nutrients. Consuming a healthy diet comprising whole foods and some amount of good carbs, as well as adequate exercise is always the way to go, especially when it comes to losing weight.

Women consuming high-fat diet during pregnancy may increase the risk of affecting bacteria living in her baby's gut thus impacting proper development of the immune system, says a study.The results showed that expecting mothers' diets can lead to distinct changes in their babies' microbiome, which could affect energy extraction from food as well as early immunity development. "Diet is very amenable to change and women are highly motivated to make healthy changes during pregnancy. Traditionally, dietary interventions during pregnancy have focused on micronutrients, such as iron and folic acid," said Kjersti Aagaard, Associate Professor at Baylor College of Medicine in the US.

Further, a high-fat diet in the mothers was also significantly associated with fewer numbers of bacteroides microbes in the infants' microbiome both in samples taken shortly after birth and at four to six weeks of age. Bacteroides are involved in breaking down and extracting energy from certain carbohydrates. As a consequence of depletion of bacteroides, these carbohydrates could become unusable to the infant or other microbes. A persistent reduction of bacteroides species in the infant gut could thus have significant consequences on energy extraction from food and developing immunity, the researchers said. "The study speculates that there may be a sound argument to also discuss and estimate fat intake," Aagaard added, suggesting an increase in the need for dietary recommendations during pregnancy.

For the study, examined stool samples from 157 newborn babies that were taken 24 to 48 hours post-delivery, a subset of 75 babies was further sampled at four to six weeks of age.

The researchers found that the mothers' dietary intake of calories from fat per day ranged from 14.0 per cent to 55.2 per cent. The average daily intake of calories from fat was 33.1 per cent.
The results were published in the open access journal Genome Medicine.

Juggling work life and traditional duties is a tough task, but women have been doing this with great . In the fiercely competitive world, women have proven their efficiency time and again, but in a bid to prove their multi-facetious worth, has their health taken a backseat? Stop and think. Have you missed your breakfast to rush for a very important meeting thinking you’ll catch up on a light snack later? Are you monitoring your carb, protein and fat intake while having your lunch? These minor concerns, which may not have made much of a difference in your 20's, are here to haunt you in your 30's. The good news is that you can stand tall in front of all these challenges with these suggestions.

1. Boost Up Metabolism

One of the top concerns of women who have just reached their thirties is their metabolic rate. Women need to plan their diet in such a way to keep their metabolism high so that it can help combat the natural slowdown that starts around this time.

Bengaluru-based Nutritionist, Anju Sood, says, “Metabolism takes a dip around this time, and I have women complaining about weight gain. They say that they have been eating the same food as their 20’s and checking their diet, yet are finding it difficult to shed the extra kilos. To them I want to advise that revamp your three prime nutrient intake and balance them in a new fashion, now that you have entered your thirties.”

"The three prime nutrients include carbs, proteins and fats. You need to increase your protein intake to improve metabolic rate and calorie burning potential. Also, increase the intake of complex carbs. The usual recommended carb intake is 60 to 70 percent of your total food (the other 15-20 percent include proteins and fats). And even in the carbs composition, only 8 percent should come from simple carbs, rest all should be from complex carbs. And breakfast has to be the heaviest meal of the day, with an evenly distributed carb, protein and fat intake, while your dinner should be light.”

2. Include Fiber

Nutritionist Shilpa Arora says, “When you hit your thirties, high fibre foods become essential to regulating blood sugar levels and metabolism. On the subject of perpetual weight gain, she suggests, “A balanced diet rich with fruits and vegetables and going low on processed food and saturated fats are a must for woman in 30’s for monitoring weight.”

3.For Better Hormone Functioning

It is a fact known all across that when you hit your 30's, your hormone functioning undergoes a drastic change. Dr. Arora says, “Women should also have a lot of adaptogens like ashwagandha, tulsi and maca powder. They help maintain hormone levels. Chaste berry is another fruit which balances hormones.” She also adds that it is essential to have an eye on iodine levels, for checking risk of thyroid dysfunction."

4. For Dipping Energies

Consumption of iron rich foods is also a must for dipping energies, which is another concern that affects a woman typically in her 30's, says Shilpa. Did you know that women tend to lose iron with each menstrual period? Therefore during child birth, they need to add it back in their diets. The most common type of anemia stems from a deficiency of iron in the body. This kind of anemia is only treatable with the intake of iron rich foods such as beans, peas, pumpkin seeds, green vegetables, red meat, poultry and raisins.

A study held at Pennsylvania State University, published in the American Journal of Clinical Nutrition, revealed that iron deficiency affected cognitive and mental functioning in women. Published in March 2007, the study looked at the link between iron and cognitive function among women from 18 to 35 years. Women with greater iron intake were found to be performing better in cognitive function tests. And women in their 30's fell into the category with the greatest risk of iron deficiency.

5. If You Are Planning to Start a Family

As many women in their 30’s are also planning to conceive, their iron and folate content become all the more essential. Folate is a vitamin women need in abundance to prevent any birth defects.
Dr. Rupali Datta, Consultant Nutritionist, says, 'Women planning a pregnancy must be aware of their iodine, iron and folate status to avoid complications and to protect their child during pregnancy. Lactating mothers need additional nutrition to meet the demands of this physiologically state.'

You can have beans to up your folate levels. A cup of beans contains 200 to 300 micrograms of folate. Folate helps produce DNA and form new healthy cells, therefore paramount for expecting women. Other ways to increase your folate intake are green leafy vegetables like spinach and citrus fruits.

6. For Better Bone Health

The next major concern is withering bone health. Yes, a problem commonly associated with older women now affects women in their 30s as well. As you grow old, your estrogen level declines, which in turn affects your bone-density adversely. Therefore, an increased calcium intake coupled with vitamin D becomes essential at this juncture. Women need around 1000mg of calcium a day. Good sources of calcium include milk, curd, chia seeds, cheese, broccoli, almonds, bokchoy, etc.

Include these expert suggestions and stand tall and strong against some of these biological challenges like all the other challenges you’ve been bracing so efficiently.

The phase of pregnancy is crucial for the growth and development of the child. A pregnant woman's diet - what she eats and the habits she follows - has a huge implication on the well-being of the child as he or she grows up. It is not just smoking or alcohol than you need to restrict, but also a list of everyday food items that are unhealthy. Rice makes a favourite staple for most people, however, it turns out that it may not be as good for pregnant women with diabetes. A recent study explains that high consumption of refined grains by pregnant women with gestational diabetes may expose their newborns to the risk of obesity.

The study found that mothers who ate the least quantity of refined grain (less than 37 grams per day) were at lesser risk as compared to pregnant women who ate more 156 grams of refined grains a day. Children's risk of obesity persisted even if they were physically active or consumed a stable diet. For the study, published in the American Journal of Clinical Nutrition, the team compared records from 918 mother-child pairs.

Some of the previously conducted studies have linked obesity in kids with a host of factors tied around mother's pregnancy. Stress during pregnancy may put the fetus under pressure and make the newborn susceptible to not only just obesity but a range of health issues. Most pregnant women steer clear of consuming fish owing to any exposure to mercury. A study that was conducted last year concluded that high fish consumption during pregnancy may also make the child prone to obesity.

A couple of researches conducted earlier this year link parent's obesity and mother's excessive cola consumption with developmental issues and risk of obesity in the kid.

"The results provide the first human evidence that artificial sweetener consumption during pregnancy may increase the risk of early childhood overweight," said Meghan B Azad from the University of Manitoba, Canada, reported by IANS. The study analysed close to 3000 pregnant women along with their infants to study the link between sugary drink consumption during pregnancy and changes in infants' BMI in the first year of their birth.

New findings, published in the Journal Pediatrics, show that apart from health related issues, children of obese mothers were nearly 70 per cent more likely to fail tests of fine motor skill -- the ability to control movement of small muscles, such as those in the fingers and hands -- by age 3, when compared to children of normal-weight mothers.

Similar studies and researches point at the possibility of tracing chronic childhood health issues back to parents' health and the pregnancy.

You may often find yourself in a tough spot when it comes to maintaining a healthy diet. With the easy access to junk food and our super busy lives, it is tough to strike a balance and maintain a healthy diet at all times. Now, imagine sharing the great responsibility for two people instead of one! Maintaining a healthy diet during pregnancy is very crucial. In this special phase, a woman's body needs additional nutrients, vitamins and minerals. Missing out on any key nutrients may negatively affect the baby's development. Poor eating habits during pregnancy may also result in birth complications.

Health Practitioner and Macobiotic Nutritionist Shilpa Arora ND tells us, "It is especially important to load up on nutrients and micro-nutrients during pregnancy like calcium and iron for strength and energy, vitamin D for bone health. Protein from lentils and eggs, and fibre you find in complex grains like ragi, jowar and amaranth, are also required. It is also important to nourish yourself with healthy fats you find in nuts and seeds. Loading up on fruits and a variety of veggies is especially important to derive micro-nutrients. Keep yourself hydrated at all times, be it with water, coconut water, or chaach."
Consultant Nutritionist Dr. Rupali Dutta shares, "Starting with total calories, the first trimester does not require any additional intake and so the RDA of 1900 calories is adequate (for a sedentary woman). From the second trimester, an additional 350 calories are recommended to be consumed. To achieve this goal, intake of nutrient dense foods like whole grains, millets should be promoted. Oils are a concentrated source of energy; additional calories from healthy fats can be included from natural sources like nuts and seeds." Here are some foods that you can include in your pregnancy diet.
1. Lean meat

Proteins are often known as the 'builder nutrients'. They are essential for the baby's organ development. Proteins are essential not only for the baby's growth and development, but also for the mother's body requirements and the wear and tear happening within. Low fat meat comprises of good quality protein, other good protein sources include eggs, nuts and milk.

meat
Low fat meat and chicken are good sources of protein


2. Salmon

Fish is a good source of protein and calcium. Salmon also contains a decent amount of Omega-3 fatty acids which are good for your baby's brain and eyes along with lots of protein.

salmon
Salmon is a powerhouse of nutrients for pregnant women


3. Lentils and legumes

Vegetarians can achieve their protein targets by a combination of lentils like moong, bengal gram, black gram, green gram and red gram which are also rich sources of folic acid. Rajma, soya bean are also good sources of protein.

pulses and rice
Lentils and legumes are a good source of protein for pregnant women


4. Amaranth

Amaranth is rich in folate and iron. Folate or folic acid is a B-group vitamin essential for the healthy development of the fetus in early stage of pregnancy. It also plays a crucial role in the brain development of the baby and helps support the placenta.

amaranth flour
Amaranth is rich in folate and iron


5.Green leafy vegetables

Green vegetables, such as spinach, broccoli, kale and spinach, include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium, which are amongst the most vital nutrients needed by a pregnant women. They are also rich in iron. Both the mother and the child need iron to enable red blood cell formation. .

broccoli


6. Whole Grains and Flour

Whole-grain breads and cereals are fortified with folic acid, iron and fibre. Opt for whole grain breads, whole wheat pasta or brown rice over their refined counterparts. Ragi, Jowar and Bengal gram flour should be used instead of maida or all-purpose flour.
flour


7. Dairy Products

A calcium-rich diet is highly recommended for expecting mothers. Calcium is essential for maintaining the health of the mother's bones and to ensure proper bone and teeth development of the baby. Milk and milk products are the best sources of bio-available calcium. Low-fat yogurt and paneer are full of good quality calcium and proteins. Milk is a rich source of calcium and proteins

milkshakes

The care and nurture of a child begins months before he or she steps into the world. These dietary advises are sure to go a long way to ensure you and your child is getting the best nutrition.