Category: Diet Tips

Vegan and Vegetarian Diet Alternatives: Basic Ital Tips for Effective, Reliable Weight Loss

Various ethnic diets exclude meat or certain animal products, usually for religious or traditional reasons. I-tal (from the word “vital”) is a Rastafarian term that defines the diet of some members of that group. In its purest form, it excludes the consumption of flesh, and in its less stringent forms it is a generally pescetarian (fish-eating) diet, with the exclusion of shellfish.

Human beings have rather long intestinal tracts, a characteristic common to many herbivore species, and meat stays in our digestive systems for a relatively long time compared with most carnivorous animals. Clearly, if one wants to effectively lose weight but still maintain vitality and good energy levels, one must make their body cease metabolising food at its current rate, and having it sit in the digestive tract is no way to accomplish this.

Vegan and Vegetarian Nutritional Benefits

Animal protein sources are comparatively high in saturated and unsaturated fats. Additionally vegans and vegetarians consume higher levels of dietary fiber as a necessity, plant tissue containing large amounts of indigestible cellulose tissue that serves to flush out the digestive tract with comfortable regularity.

Dietary fiber helps reduce the amount of time food material is being absorbed to be stored as fatty tissue by increasing peristalsis, as reported by the US Gastroenterology Review. When the body is not used to having its digestive organs “stretched out” by being packed with food, hunger pangs are generally reduced. Protein sources like meat require more calories to break down, which can lead to increased metabolic rate, as analyzed by the UCLA Center for Human Nutrition.

What About Protein Sources?

A crucial weight loss and accumulation factor is the consumption of protein. Many people worry about where they will find protein sources when they switch to a vegan diet. Lean proteins such as lentils, chickpeas, and other legumes are often used to replace animal-based sources of proteins with combinations of incomplete proteins.

Getting Started with a New Diet

The first priority with dieting is to identify the largest source of undesired substances in our food, and switch it for something that will let us reach our goals. An ital diet is one of the best ways to get started healthily.

Here are some additional tips and easy changes that will guarantee noticeable, if not major results in short order.

  • Make a mental running list of what protein sources are eaten during the day. Keep track of how this affects the frequency of sugar cravings.
  • Transition easily. Try switching out a large portion of meat for a smaller portion of meat accompanied by lean proteins like lentils.
  • Remember, Ital is Vital! It is a good idea to pay attention to how much more energetic one feels when not eating heavy foods like red meat.
  • Branch out! Eating new foods is one of the best ways to explore the things that may be missing out on in our current diets.

Good luck, and happy eating!

The food guide pyramid: What has it done for you lately?

They used to sit it on our doorstep in the wee hours of the morning, they stock our grocer’s freezer with huge quantities of it, and they have been cutting it down to frying pan size for years. Every effort (in the past and present) has been made to make sure meat and dairy products are readily available for America to consume – and did we ever.

Steak was a staple, milk was devoured in its’ fattiest form and no breakfast was complete without a pile of bacon, ham or sausage on your plate.

But once the milkman went away and the butcher shop wasn’t a hot spot anymore, America started making healthier food choices. As heart disease, cancer, diabetes and other diseases increased, so did America’s obsession with their hearts, arteries and waistlines. We started trimming the fat from our steaks, we cut out pork, we bought lean meats and skinless chicken and turkey, we opted for skim milk instead of whole and we started cutting down on snacks and calories.

In retaliation, we got pummeled with ad campaigns for the industries responsible for our formerly declining health… remember – “Pork! The other white meat?” or “Eat Beef?” and who could ever forget “cheese glorious cheese?” But the king of all ad campaigns has to be the ever famous, “got milk?”… launched by dairy farmers and backed 115% by the United States Department of Agriculture.

It’s impossible to forget the got milk campaign. It’s still alive and kicking today and it’s endorsed by seemingly clueless celebrities who don milk mustaches all over billboards, commercials and magazine pages everywhere. I don’t blame them though, I mean they are celebrities and it’s clear what their motives are. But what does the government have to gain by watching America’s health decline and their weight increase?

Let’s think about this for a second, for every attempt at trying to control our weight, the “food industry” does something to sabotage it and the government is there every step of the way either backing it or refusing to do anything to stop it. We trim the fat and cut calories – in return “fat free” is created. So now we get to eat all the fat-free cookies, cakes and chips we want. We cut our portions, then the fast food industry responds with “Super Size it.”

So again, what does the government gain from all this?

According to its mission statement, the U.S Department of Agriculture is charged with “enhancing the quality of life for the American people by supporting the production of Agriculture.” So basically, it’s their responsibility to assist the meat and dairy industry while promoting healthy dietary choices for Americans. Guess who gets the short end of the stick here?

Eating Good Healthy Food Without Breaking the Bank in Botswana

Many people think that to find healthy foods to eat they have to spend a lot of money. This is not always true, in fact if an individual knows where to look organic and nutritious foods can be found at reasonable prices.

Shop at Local Farmers Markets

Buy fruits and vegetables at local farmers markets instead of buying these items from grocery stores. Fruits and vegetables cost more at grocery stores because they have to be shipped from different areas of the country. The cost of shipping these items and delivering them to grocery stores is built into the price of the food. None of these shipping and delivery expenses come with buying fruits and vegetables at local farmers markets, so consumers can buy them a lot cheaper. Most of the fruits and vegetables that are for sale at local farmers markets are grown organically, so not only can people buy their produce at a smaller price but they are a healthier option as well.

Eat Eggs Instead of Breakfast Cereal

A container of a dozen eggs costs less than cereal brands that consumers can buy in grocery stores. Eggs are a nutritious food, so they can save consumers money when purchasing food for breakfast and they provide quality nutrition as well.

Buy Beef From a Cow Pool

People can save money when buying beef if they go through a cow pool. A cow pool is where several people will pay for a cow (that is hormone free, and grass fed; never buy a cow that was given hormones), have it butchered, and then divide the meat up amongst everyone in the pool. This method of buying beef can save people money and will help them buy meat that has not been genetically altered through growth hormones or other unnatural methods.

Purchase Fish From a Seafood Store

When purchasing fish consumers should buy it from a seafood store instead of a large grocery chain. The prices are usually better at a seafood store that is local as opposed to a large grocery chain that has to pay to have their catch shipped all over the country. Purchasing from a local store the catch many times is fresher and the people working there usually can tell consumers about the fish they are buying (i.e. whether it is wild caught, which in the case of salmon makes it much healthier).

Healthy Food Choices do not Have to be Expensive

Consumers can save money and eat nutritious food by shopping at local farmers markets, eating eggs for breakfast, using a cowpool to buy beef, and shopping for fish from a seafood store that is local. Small changes in a person’s shopping habits can have a great effect on their wallet as well as their health.