A Diet In A Day

Latest Update

With costs of everything, food, fuel, etc going up and up and incomes going down, it’s maybe time to go back to looking at low cost meals for feeding ourselves. This can contribute to weight management by providing filling nutritious meals that cut down on the need for topping up with candy and cookies. This article provides a free, downloadable meal planner to help plan meals.

Some people may be wondering about a diet they can do for one day, or possibly whether they can eat just one meal a day to lose weight. The latest article covers this.

Appetite management

Stuck in lock down with food or alcohol your only consolation? Read the post about appetite management or fasting or even the one about losing weight while on lockdown.

For many people, myself included, the thought of 8 or 10 weeks, or worse, a lifetime of being on a diet is really off-putting when it comes to losing weight. As one person put it, “I’ll try it for a day but no longer”. I laughed but then when thinking about it, a day is all that’s needed. I can eat healthily and mindfully for a day and maybe you can too?

Maybe tomorrow, I will do the same and perhaps you could do it too? It means we do not have to think about a time 8 or 10 weeks or more in the future when the diet can stop because that’s where the problem lies. And it also means that if you find you cannot “do the diet” one day, that’s OK because you just start again tomorrow. There’s no falling off the bandwagon “forever” and stopping eating healthily because of one slip or moment of forgetfulness or a temptation you just could not resist.

Have you tried a number of different diets? Did they work? Yes they probably did, if you followed them. But once you stopped “following the diet”, the weight piled back on.

The trick is to find a lifetime way of eating that you can follow and enjoy without feeling constrained or deprived. It may be losing that one food item that piles on the pounds or it maybe keeping a journal, using a motivation chart or finding a supportive group that can help you stay on track.

There are also other factors involved in gaining weight or not losing it, not just the food. For some people, the way their body produces insulin may be different from how other people’s bodies produce it and these people may be Carbohydrate Addicts. By following the Carbohydrate Addict’s Diet, you can manage your insulin release and feel free, maybe for the first time, of those desperate urges to eat carbohydrates.

Researchers are finding that sleep and hormones are important. Your gut bacteria matter too. There are also a number of tips and tricks that don’t really count as “dieting”, that may help you lose weight, such as checking up on your vitamin levels for weight loss or perhaps using milk or a juice drink before meals to curb your appetite. For some people, stress or boredom are big factors in over eating and it’s important to remember that over eating today does not HAVE to mean overeating tomorrow because there are products that may help you manage your appetite, possibly without even noticing! And there are tips and tricks for helping with stress and boredom that do not involve eating.

One Day Tips Hints And Tricks on Dieting

This site contains general information on diet and weight loss and also articles on other factors that can affect your particular weight loss concerns, especially those factors that can be applied for one day (at a time). Day 1, with a downloadable worksheet, Day 2 with an item that could be eliminated from your diet, Day 3 with restricted hours Day 4, where you restrict calories 1 or 2 days a week, Day 5 – when all else fails,  Day 6 – mindfulness when eating, Day 7 – using a journal – and Day 8 – appetite management – are already available. As the information builds up, the special “try a diet for a day” articles will form the basis of a report that you will be able to keep to try out for yourself. If you would be interested in a report like this, or if you would like them sent by email in a weekly update, let me know through the contact form.


Effects of Sugar on the Body and Brain

Consuming excessive amounts of sugar can have various negative effects on both the body and the brain. Here are some of the key impacts:

Weight Gain and Obesity

High sugar intake is strongly linked to weight gain and obesity. Sugary foods and beverages are often high in calories and can contribute to an imbalance between calorie intake and expenditure.

Insulin Resistance and Type 2 Diabetes

Regularly consuming large amounts of sugar may lead to insulin resistance, a condition where the body’s cells become less responsive to the effects of insulin. This can eventually result in the development of type 2 diabetes.

Heart Health

High sugar intake has been associated with an increased risk of heart disease. It can contribute to elevated blood pressure, inflammation, and high triglyceride levels, all of which are risk factors for cardiovascular problems.

Liver Damage

Excessive sugar consumption, particularly in the form of fructose, can lead to non-alcoholic fatty liver disease (NAFLD). The liver converts excess fructose into fat, which can accumulate in the liver and contribute to liver damage.

Cognitive Function

There is evidence to suggest that a diet high in added sugars may have negative effects on cognitive function. Some studies have linked high sugar intake to impaired memory and learning abilities. It is suggested that Alzheimer’s Disease may become known as Type III diabetes.

Mood and Mental Health

Sugar consumption can affect mood and mental health. Some individuals may experience fluctuations in energy levels and mood swings after consuming sugary foods. Additionally, a diet high in sugar has been associated with an increased risk of depression and anxiety.

Addiction and Cravings

Sugar has addictive properties, and excessive consumption can lead to cravings and dependence. Over time, individuals may develop a tolerance, requiring increasing amounts of sugar to achieve the same pleasurable effect. Some people find that their craving for sugar and other carbohydrates can be overcome by following the Carbohydrate Addicts’ Diet.


High sugar intake can contribute to chronic inflammation in the body. Chronic inflammation is linked to various health conditions, including autoimmune diseases and certain types of cancer.

Dental Issues

Sugar is a major contributor to tooth decay. Bacteria in the mouth feed on sugar, producing acids that can erode tooth enamel and lead to cavities.

Increased Risk of Certain Cancers

Some studies suggest a connection between high sugar consumption and an increased risk of certain types of cancer, although more research is needed to fully understand the relationship.

Natural Sugars

It’s important to note that not all types of sugars are equal, and natural sugars found in whole fruits, for example, come with fiber and other nutrients that mitigate some of the negative effects. However, excessive consumption of added sugars, often found in processed foods and sugary beverages, is a major concern for overall health. Moderation and a balanced diet are key to maintaining a healthy lifestyle.

The Morbid Obesity Definition

Obesity is a condition that is caused by consuming too much food. The body stores these extra calories as fat. Over time, this leads to health problems, including high blood pressure, diabetes, and heart disease. In addition to this, obesity can affect the quality of life.

There are many factors that contribute to obesity. Some of these include genes, environmental factors, and behavior. It is not possible to pinpoint the exact causes of obesity. However, certain foods and behaviors can contribute to weight gain. Fortunately, most risk factors can be countered through diet and physical activity.

Obesity can have a negative impact on the physical, emotional, and psychological health of a person. The condition can cause individuals to feel shy or anxious, and can result in withdrawal from social situations. Medications, psychosis, and neuroses may also play a role. People who have an obesity problem should discuss their lifestyle with a healthcare provider. They can provide a treatment plan and support for reaching their goal of weight loss.

Obesity is a growing concern for both adults and children in the United States. It is a serious medical condition that is associated with higher rates of medical complications, shorter life expectancy, and premature death. Those who are overweight are at a greater risk of suffering from diseases such as asthma, high blood pressure, diabetes, and osteoarthritis.

Although there is no known reason for the recent increase in obesity, it is thought that the rise may be due to major shifts in environmental and behavioral factors. Children are particularly vulnerable. As a result, they are spending less time in school, fewer hours in front of a screen, and have less opportunity for physical activities.

Adults, in turn, are more likely to lead sedentary lifestyles. This is due to a lack of physical education in schools, a rise in the use of computers and televisions, and a reduced ability to engage in physical activities.

Other factors that can contribute to obesity are stress, hormonal changes, and comorbidity. Medications such as antidepressants and beta blockers can cause a person to eat more than they can digest. Adding to the burden, women are more likely to gain weight in their menopause years.

Genetics play a significant role in the development of obesity. Children with obese parents are more likely to be overweight. Also, children who live in lower-income families are at a greater risk of being obese. Parents who do not have adequate education are less likely to have the proper knowledge about healthy eating and cooking.

Physical activity is an important long-term contributor to healthy weight management. Studies have shown that a lack of physical activity has increased the risks of obesity and related diseases. Increasing your level of exercise will help you to counteract most of the risk factors that contribute to obesity. Getting a good amount of sleep is also a good way to prevent obesity.

Eating habits are also an important factor in obesity. Nutritionists educate children about proper eating habits and a proper food pyramid. By reducing their portions, eating smaller bites, and learning to read labels, children can help them avoid getting overweight.

Pete used to be morbidly obese until he took his health into his own hands. He got medical help and was able to regain his normal weight. He feels better and looks great!

The Best And Fastest Diet


When it comes to losing weight fast, you can find a variety of options available. Many of these diets have the same principles, but there are also some important differences. For example, one type of fast diet involves strict calorie restriction. This method can be difficult to follow in the long run, as it forces you to make tough decisions about what to eat and what to skip.

On the other hand, a different type of fast diet involves eating more moderate portions of higher-calorie foods. This fast diet is a good option if you’re not looking to sacrifice your entire life. However, some people find it difficult to stick to it because they don’t like the taste of the food.

There are several other types of fast diets, including ketogenic diets and the Atkins diet. Most fast diets are unsustainable long term, though not all. Often, dieters who restrict their calories or food intake experience cycles of bingeing and extreme restriction. This fluctuation in weight can be hard on the body and can lead to a variety of health problems.

Longer Term Weight Loss

So, a better diet for quick weight loss is one that promotes eating in moderation and enjoying food. If you’re unable to adhere to the rules, you can opt for meal replacements. These diets provide low-calorie shakes, nutrition bars, and fruits and vegetables. Unlike other diets, meal replacements can be helpful for those who are unable to eat large quantities of food. However, these diets can also lead to overeating which will counteract the benefits of the diet. In addition, pregnant women and people with chronic illnesses should consult a nutritionist before trying a fast diet. In addition to calorie reduction, the Fast Diet discourages alcohol on fasting days and allows you to drink alcohol only in moderation on “off days”.

Intermittent Fasting

Unlike crash diets and daily dieting, fasting periodically can be a more effective weight loss strategy. If you are committed to losing weight, a one or two days a week fast regime  can be a good option. In addition to its popularity, this diet also offers numerous health benefits. By restricting your calories on fasting days, you can expect to lose up to 2lb of weight over a week. The best part of this diet is that it is highly flexible, so it can be adapted to almost any lifestyle.


Another fast diet option is juicing. This method involves drinking juices that are high in fiber and vitamin C. The juices from fruits and vegetables are not only tasty, but can help you lose weight. However, juicing cannot be sustained long term. You can also opt for cabbage soup diet, which is a delicious way to lose weight quickly. However, you may find this method tedious if you follow it for more than a day.

My Choice For Best And Fastest Diet

I have tried a number of diets, including the Atkins, 5:2 intermittent fasting, BSD800 and Carbohydrate Addicts Diet and lost weight on all of them, provided I stuck to the dietary rules. Personally, I find that a keto type diet is the best for me long term but for fastest weight loss, I would start with the Carbohydrate Addicts Diet, using the One Meal a Day Option (OMAD) – see below – on which you can lose 2 pounds a day (depending of course on your starting weight and your metabolism) and then move to  a keto type diet for the longer term. The Mediterranean diet is also a good diet for long term. Check the buttons on the right hand side of the page for links to all of these, if you want to know more.

One Meal A Day

This is a variation on the Carbohydrate Addicts Diet (CAD) which is a form of intermittent fasting, where you fast for 23 hours a day and eat for one hour in the day. You can eat anything you like in that hour but once you start eating, you must stop as soon as the hour is up. No snacks or any other meals are allowed in the day. You can drink water, black tea or black coffee at any time in the day but no calories except during your one hour a day.

Funnily enough, your body gets used to this and if you do happen to feel hungry, tell yourself “I can eat whatever I like at ….” – adding in your preferred meal time.

One Day Diet

Why a Diet For One Day Might Be a Good Choice For You

A diet for one day can be beneficial if you’re trying to lose weight. It is beneficial in that it will make you less likely to snack and give you the extra motivation to stick to your meal plan. It can also be more sustainable. This is because you can tell yourself that “I only have to last today and then tomorrow I can eat what I like”. This is helpful and motivational for most people.

Does A Cheat Day Ruin Your Diet

Many diets fail because (a) people take a break from their dieting eating habits and then ask themselves “will one cheat day ruin my diet” and because they ate off-diet for one day, persuade themselves to give up dieting altogether or (b) they stick to the diet for a while, lose weight and then go back onto their old eating habits and so put all the lost weight back on again.

No, one cheat day, will NOT ruin your diet, this is NOT a valid excuse to give up on attempts to lose weight if this is what you are working towards. With a low calorie diet, you just go back onto the diet the next day. OK, you may put on a little weight the next day but if your diet is a good one, it will come off again. With a low carb diet, a cheat day may take you out of ketosis but you can get back onto it within 3 days, by getting back onto the low carb diet.

Intermittent Fasting

With a one day diet, you only have to last a day before you can go back to your normal eating habits. You will of course have to repeat this next week and the week after and the week after…. but for many people this is acceptable. It is the basis of the Durkan diet and also intermittent fasting such as the 6:1 diet (normally the 5:2 diet but you can do it 6:1 also). With these diets, you eat a greatly reduced number of calories for one day (low calorie diet) and although you may eat more calories the next day, on average, you will have eaten less over the two days.

One Meal A Day

Another type of one day diet is the one meal a day diet (OMAD). With this diet, you eat only once a day for one hour but you can eat anything you want in that hour, including dessert or even wine but the only catch is, that you must start and finish within one hour. This could be called a 23:1 diet. It is a variation of the Carbohydrate Addicts Diet, in which you can eat one reward meal a day (the one hour, eat all you want meal) along with two small low carb meals, eg breakfast and lunch. This diet is based on the timing of insulin secretions.

One Day Diet

So, if you have difficulty sticking to a long term diet, why not try a one day diet?  It may just be a good choice for you.


In the short-term, one of these plans may be beneficial, but may not be a good idea for long-term weight loss. The results have been mixed and most health professionals do not recommend this approach. The method may cause rebound weight gain, increased hunger, and nutritional deficiencies, if you do not plan your meals carefully.

Diabetes (health disclaimer)

While most people can lose weight while on a one-meal diet, it may not be the best option for anyone with diabetes. If you’re unsure, talk to your doctor before trying a one-day diet plan.

Yellow Bacon

Bacon Diet

Bacon, mmm. Tasty for breakfast, filling for lunch, great for dinner, what’s not to like about it? It’s also mainly protein and fat, so it’s great on a keto or low carb diet. In fact, one successful dieter wrote a book called bacon and butter because those were the two main products he used for losing a great deal of weight.

Safe to Eat

How do you know it’s safe to eat? Bacon is a sliced meat produced from pork (pig) and sold in slices which may be fresh from the butcher’s slicing machine or ready packed in plastic packets. It comes in various grades, depending on the amount and placement of fat, all of which of course depends on which part of the pig it comes from. Generally, the fat on the bacon slice is white, though it can be yellow. Don’t buy it or use it if the fat is brown, grey or slimy.

Yellow bacon is actually perfectly fine and can last up to two weeks past the “sell by” date on the package. It can even be frozen for up to six months! Its bright, shiny appearance is caused by an optical process called iridescence, which creates rainbow-like colours in cooked or raw meat. The iridescence effect is caused by the presence of fat, iron, and other compounds in the meat.

The color and texture of cooked bacon is another indication of whether it’s rotten or fresh. Fresh bacon should have a pink or red color with streaks of white fat. Never purchase bacon that is grey or sour. If it’s slimy, gooey, or sticky, it probably has gone bad. This is because bacteria cause slime to form on meat. If you’re unsure about whether your bacon is rotten or fresh, you can always check the smell. If you suspect your bacon is spoiled, look for signs of mold and bacterial growth. The smell of rotten bacon is very unpleasant. It can smell like rotten meat or fish, and you should throw it away. If you smell any of these things, it’s probably spoiled. If it smells funny or sour, it’s probably rotten. The smell of spoiled bacon can also affect its taste. The best way to avoid getting food poisoned from leftover bacon is to buy the meat before its sell-by date. This date can be found on the packaging of the bacon. Despite its name, the expiration date isn’t necessarily the same as the use-by date. Bacteria can grow and multiply during the manufacturing and processing process. However, the sell-by date is an accurate guideline for when you should begin cooking and eating.

Buying bacon

When buying bacon, choose a brand that is not preservative-laden and has as few ingredients as possible. If you can afford it, go for organic or locally produced bacon. You may also be able to find a speciality supplier who sells what is called black bacon or dry bacon. This kind of bacon does not have water injected during the curing process but it is of course more expensive.You can also opt to use no preservatives and always purchase your bacon from a trusted source.

There are even recipes for making your own bacon, which is an excellent way to save money and eat healthier! It may even be worth the extra effort. So, why not try something new and treat yourself? Always check the flavor of your bacon before eating it. While it may look good on the counter, spoiled bacon has a fishy or sulfuric smell. Bacon odor is caused by bacteria and fungi that have taken hold of it. However, if the flavor is still smoky, it’s fine to eat it. If it’s stale, it’s better to throw away the piece than risk contaminating other meat products or giving yourself food poisoning.

Bacon Looks Yellow after Cooking

My bacon turned yellow after cooking one day. I was frying up bacon for lunch when the fat started turning yellow. No, there wasn’t anything wrong with the bacon, it’s just that I had been cooking something else in the frying pan earlier that morning and that something was turmeric (along with other ingredients for a curry). Turmeric is a very flavorsome and healthy root for cooking and I use it a lot but it tends to turn everything yellow, including my fingers. Sometimes I see people thinking that I am a heavy smoker, my fingers are so yellow after chopping it! The pan had been washed and dried before being used for frying the lunchtime bacon but obviously, not all the turmeric had been washed off. The bacon and the fried eggs and the frying bread were all either yellow or had a yellow tinge. It didn’t affect the taste and no one complained but I now wash the pan extra carefully after using turmeric, so I don’t get any more yellow bacon!

Easy Meals on A Low Budget

Good Nutrition

Sometimes, it’s easier and cheaper to fill up on candy or confectionery, rather than a full meal. Buying a meal out can be expensive but there are cheap filling meals you can make that will keep you and your family fed and healthy and perhaps cut down the need for expensive take-aways and filling up on cheap carbohydrates. These meals are the kind I used to feed my kids on when they were young. We didn’t have much money, so expensive roasts were definitely out and we certainly couldn’t afford takeaways! Growing kids always seem to eat much more than packaged meals offer, so the cheapest, most nutritious way to feed yourself and your family is with home cooked meals. They do not need to be fancy or expensive, nor do they need to take hours to prepare, though you can of course, if you want. And when everyone is satisfied with their food, there is less need for snacking and sneaking extras to top up, so fewer problems with weight management.

Example Meals


The meals included champ – a filling meal, with mashed potato, butter and chopped scallions (spring onions) mixed together forming the “champ” and topped with a fried egg. My kids used to like making the champ into a volcano, with the fried egg on top. Of course, the yolk then became the lava running down the slopes. This can also be served with a portion of tinned baked beans. This is a carbohydrate heavy meal, although the fried egg adds protein and good fats and the scallions add a bit of greenery. This is a meal you can make to feed everyone when funds are low.


Best made in a slow cooker, where it will take 5 or 6 hours to cook on the high setting. One pound of steak pieces, an onion, a stock cube and a pint of water for this. Fry the meat to seal it, in a frying pan, then fry the onions. Add to the slow cooker with the stock made from a stock cube and a pint of water. Set the slow cooker to high and come back in 5 or 6 hours to a wonderful meal that you can serve with potatoes or crusty bread. You can add pieces of carrot to the slow cooker too, if you want.

Meal Planning

Of course, really organised people plan their meals, know what they have in the house and what they are going to feed everyone for the next few days! It took me quite a while to learn that and I am still learning even now. But if you keep a few things in the freezer, the fridge and the food cupboard, you will always be able to feed your family, even if you are in a rush and you won’t need to  blow your budget on a take away.

At least, get some packets of fish fingers and a few pizzas in your freezer, along with frozen chips and peas. These will always make a quick meal for you.

With baked beans in the cupboard, bread in the freezer and eggs and cheese in the fridge, you can make beans on toast, poached eggs or scrambled eggs with toast and beans and cheese on toast. There are several more variations you can produce just with these.

Your Meal Planner

If you want to start planning ahead for cheap, tasty nutritious meals, download a free meal planner. This is not yet complete, so it’s free for you to download for personal use only. If you like, it, let me know.

How To Get Fiber On Keto Diet

Important Tips To Follow


When it comes to weight loss, a common question that people have is how to get enough fiber on a keto diet. Fiber is an important part of any good diet, as it keeps material moving through the intestines. It should be incorporated into food intake as much as possible in order to keep the overall diet beneficial to the gut and therefore, the whole body. Lack of fiber can lead to constipation, which is a painful and uncomfortable condition in which the contents of the bowel cannot be evacuated.

Taking fiber sounds easy? The difficulty lies in the fact that fiber is not something that can easily be included in the diet when you are trying to lose weight. Many of the sources of fiber are also sources of calories and when those are cut, the amount of fiber drops too. Fiber may also be associated with starchy foods, so those trying a keto type diet, where carbs are cut (not necessarily calories) may also have a reduced intake of fiber. This can cause a problem with constipation.

Keto Diet

The keto (ketogenic) diet is generally considered to be a low carb, high fat diet. That is, it is low in carbohydrates (bread, pasta, rice, potatoes, candy, cookies, etc) and high in fats (oils, butter, lard, dripping, animal fats etc). While in the past it was also high in protein, (meat, fish, vegetable proteins), the level of protein has been reduced.

So let’s take a look at what you can do to get fiber into you, whether on a keto diet or a reduced calorie diet.

Eat More Vegetables

Fruit and vegetables contain fiber but with a keto diet, some fruits and vegetables are restricted because they contain a lot of carbs (carbohydrate) which is restricted on a keto diet (including starchy root veggies like carrots and parsnips and even apples, pears and oranges, at least until later in the weight loss period, etc). Vegetables like cabbage and celery contain fiber with very little starch, however, you may have to eat large amounts of them to get enough fiber for your daily needs. In some cases, you might need to eat several pounds of these veggies to get enough fiber

Stay Hydrated

Water is not fiber but when you decide to go on a diet, you should ensure that you stay hydrated at all times. Even though this will not be difficult for most people, it is something that needs to be taken into consideration. Some diets tend to help expel water from the body, especially at the start of a diet. This water loss contributes to overall weight loss but also means that the contents of the intestine are drier and will therefore become harder to move along the gut. You should drink extra water (unless you have kidney problems or have been advised to limit your water intake) during the day. Funnily enough, drinking more water can actually help you to eliminate excess water weight from your body, instead of retaining it and thus make it easier to get rid of extra weight. So while water is not fiber, it is especially important to stay hydrated, not only because it can help keep constipation at bay by keeping the gut contents moist and easy to pass but also because some diets are diuretic (make you pass more water than usual) so making you dehydrated.

Fiber Supplements

One way to ensure that you get the fiber that you need on the keto diet is to take some psyllium supplements. Psyllium, also known as ispaghula, is a mucilage and a fiber that comes from the husk (outer covering) of certain plants. It is very dry and powdery and MUST be taken with water and with extra water on top. It has absolutely no calories, so is suitable for both the keto and similar diets and also for low calorie diets. Taking psyllium supplements is an excellent way of adding more fiber to your diet.

Some people may find psyllium husks difficult to take. While they can be taken as capsules, psyllium can also be chugged like a drink. You may need trial and error to find out the right amount of psyllium for your needs but one way to take it is to take a small glass, add a little (maybe a teaspoon) of lemon juice and fill the glass not quite to the top with cold and hot water to make a comfortable temperature for drinking. Add two full teaspoonfuls of psyllium husks, stir quickly and drink down immediately. Follow this with another glass full of water (or warm water and lemon juice) or a cup of tea or coffee if you prefer. If you need more psyllium husk, you can repeat this. The lemon juice helps to make the taste more palatable. While psyllium husk cannot really be said to have a taste, its very lack of taste can make it difficult for some people to take it. Adding lemon juice (or a little orange juice) helps with the taste, without adding much carbohydrate.

Make sure you drink down the psyllium husk immediately after adding it to the water, otherwise it swells and becomes mucilaginous (jelly-like) which helps it to push through your digestive system but makes it hard to take down when trying to swallow it. It is vitally important to take the extra glass of water (or some other water-type liquid) after taking the psyllium. You need the water to swell the psyllium so it can do its work. If you don’t take enough water, it will take it from the food already in your stomach or intestine and make that drier and harder to pass through.

You need to take psyllium husks at least 30 minutes before or 30 minutes after taking food.

Another useful source of fiber is linseeds or flaxseed. While these are great for those on low carb diets, because of the high fat and protein content, they have quite a few calories, so are less suitable for people on low calorie diets. You can, however, take these seeds whole. In this case, they are less likely to be used as food by your body and most pass straight through unchanged, so do not contribute to your calories. Some people prefer flaxseed milled or cracked, in which case, they can be used as a source of nutrition as well as fiber. They can be taken in a number of ways, sprinkled on cereal, scrambled eggs or salads, in warm soup, or even mixed with cream cheese. But take a good lot of water along with it. Taking them in with soup is a very good way to ingest them. The soup provides plenty of liquid and the seeds go well with just about any kind of soup you have. I have used them in chicken and vegetable soup and also in carrot soup, which is a thick, blended soup and they went well with both.

If you need plenty of fiber, you can take both of these at different times in the day (psyllium well before or well after food and linseeds along with food) but you will need to use trial and error to find out the amount that suits YOUR body, without being anchored to the bathroom for hours on end.

Whichever fiber you choose, make sure you take PLENTY OF WATER with it, or you could cause a blockage in your intestine.

There are also many desserts, and candy type bars and crisps available that are labelled as suitable for a low carb diet and which contain additional fiber. Read the instructions on these carefully as some may also contain compounds that may have a laxative effect.

Physical Activity

While again, physical activity is not fiber, it is also vitally important in keeping your bowels working smoothly. It is important that you get as much physical activity as possible during the week. A lot of people tend to underestimate the power of physical activity in their lives. Therefore, while taking more fiber in your keto diet it is also important that you incorporate some type of physical activity into your daily routine.

It may be as simple as a brisk thirty minute walk a few times each week. However, you should always aim to increase the amount of physical activity that you take in order to achieve maximum results.

Vitamins And Minerals

Many people fail to realise that the vitamins and minerals in their diet are also important in weightloss. Therefore, it is important that you make sure that you take a multivitamin and mineral supplement on a regular basis to ensure that you have all the required things that you need to keep your body functioning properly.

Getting More Fiber On A Keto Diet

So, if you are wondering how to get fiber on Keto diet, then you need to first of all, learn what your food contains. Next you need to ensure that you take vitamins and minerals on a regular basis. You should also eat a healthy diet which consists of lots of vegetables. If you still need more fiber, consider taking psyllium and adding linseeds (flaxseed) to your diet.  Finally, ensure that you engage in cardiovascular exercises so that you can get fit and get healthy.

Day 8 – Try Appetite Management

Links in this article do NOT gain commission for this site.

Wellness And Appetite Management

Sometimes, we are just not well, nothing particular you can identify, just feeling Blah! You may have no energy, feel tired or ignored or not supported. Of course, if you feel seriously unwell or tired, then check with your medical adviser but when we feel a bit under the weather we often turn to comfort eating or general snacking, never even noticing that we are eating a lot more than we need, even though we are not hungry. With all this going on, it can be very hard to try dieting, even for one day.

So, instead of dieting, try managing your appetite. There are products available that can boost your immune system, give you extra energy and help you manage your appetite, without you having to think of any diet at all, even for a day. I have personally tried all of these. I do not sell them, the links are to someone who does sell them and who you can check out on Facebook. I do NOT get commission from these products, this is purely a personal review.

  1. Smart coffee, in a tub or as “grab and go” sticks can energize your day, so you have more get up and go. The sticks taste slightly different from the tub coffee. Personally, I prefer the tub coffee, some prefer the stick coffee. They are very similar in taste, just slight differences.
  2. Alternatively, try Smart capsules, (coffee in a capsule) that not only energize but also contribute to appetite management.
  3. SLM Tea can cleanse, detox and reset your system and also improve your sleep. Just one grab and go stick every other day can improve your whole system. You can drink this as a hot or cold drink, or add to a hot or cold drink of your choice. My favourite hot drink is hot ginger and lemon, made with sliced ginger root, boiling water and lemon juice. I like SLM tea added to that.
  4. Defend “grab and go” sticks will boost and fortify your immune system. The taste is absolutely amazing – love it.
  5. NEW ITEM – smart cocoa. Same results as coffee but in a chocolate (cocoa) format. I just add a little boiling water to the powder and mix, then add the rest of the water. No need for milk, unless you want. I found this very sweet at first but soon got used to it. You can mix this half and half with smart coffee to make a mocha drink.
  6. LATEST – detox. A group of the above products, together with a suggested meal plan to detox your body and help you losr weight.

You don’t have to try dieting with these products, they naturally help you improve your health, boost your immunity, increase your energy levels and manage your appetite.

Free Samples

Check out this page and scroll to the bottom to get free samples that you can try as part of your “diet for a day” strategy and see whether something like this could help your appetite management ability.

Day 7 – Use A Bullet Journal For Dieting

When you think about a bullet journal for dieting, you may wonder how that fits into dieting for a day. Well, you only need to fill in a bullet journal a day at a time too. You could just use a single page for that day’s goals or achievements or recipes or whatever you want.

What Is A Bullet Journal

It rather sounds like a little black book that’s filled with bullets doesn’t it?. But that’s not it at all. A bullet journal has pages filled with a grid pattern of dots so that you can easily draw lines or diagrams, make boxes and write or use the journal however you want to make your life easier and more productive. For example, you could use it as a weight loss diary or a daily, weekly or monthly weight loss tracker. You do not HAVE to have a special bullet journal of course, you can also use a blank journal, which some people prefer. If you have never used a book like this before, you can get practice ones that allow you to try out these types of pages, to see whether you like and enjoy them before committing to a full journal like this.

A journal, especially a bullet journal can give you some great ways to take weight loss seriously, even on a day to day basis. Many people use bullet journals for setting and tracking their goals and the day-to-day activities that will help them achieve these. If you are serious about dieting then you will want to think about some ways to create a journal that suits you. You don’t have to buy a printable weight loss journal if you don’t want to, you can just use a notebook or an old school exercise book that you have lying around. Or you can download free printable weight loss trackers and just keep these loose sheets of paper and bind them when you have a number of them or keep them in a file or folder. But once you realize all the great benefits of keeping a bullet journal, you will want one for your weight loss motivation, records, ideas and recipes.

Meal Preparation

You can use your bullet journal for meal preparation ideas and a record of which meals you made when. This is really useful when someone complains they are getting the same meal too often. Go back over your meal records and find a meal you haven’t made for a while. Instead of tracking calories (and everything else) every time you make a meal, do it once for each recipe, then you have it all at your fingertips.

A Good Weight Loss Foods Journal

Another way you can create a bullet journal for dieting is to actually make your own meal replacement shakes and smoothies. It’s easy enough to create a good shake or a smoothie. All you need is fresh fruit, a blender, some fresh milk, a banana if you want a summer smoothie, some water to mix everything in and some protein powder if you want the shake to be low calorie but high protein. You could also add yogurt, or a variety of other healthy items into the blender for extra nutrients. Add some ice to cool it down for a few minutes, and you have a perfectly healthy breakfast for weight loss. Keep a record of the ones you like, even take a photograph of your favorites and stick the pictures in your bullet journal and you have a great motivation tool for starting out your day in a healthy way.

Don’t forget about Green Smoothies too. To prepare these smoothies, you only need your blender and ice, along with green items of course. You can eat as many of the green smoothies as you want and they are high in nutrients. Since the smoothie is also high in fiber content, it will help you feel fuller faster. The high fiber content will help you burn more fat, which will lead to long term weight loss!

Keep Your Shopping List For Dieting

There are some great dieting products available on the Internet that could help you lose weight and keep it off. If you decide to try any of them, keep a record of the ones you use and the dates and track your weight to see whether they work for you. Keep a graph, for instance and mark on it the dates when you started and ended taking a particular product.

Use a shopping list for tracking what you are eating, and what to buy. Keep the shopping list in your journal, and if you have a smartphone, you could photograph the list, so you have it with you. Your shopping list should have the essentials of what you need for your chosen diet, including pills and supplements if you choose to take these.

You should develop a system for meal planning before you try any dieting program. If you don’t meal plan before you shop, you will get in the habit of buying things you don’t need or want and that can cause waste or provide temptations you do not need. If you don’t meal plan, you may end up eating fast food during the day. That’s not how you burn fat! If you develop a system for meal planning, you will avoid this problem and be able to focus on enjoying the food you are eating.

Tracking Your Progress

A great way to keep track of your progress is to keep a record of your weight loss or gain, as well as meals and snacks. You can also track your calories, fat grams, carbohydrates grams, fiber grams per serving, and many other measurements. By tracking your progress regularly, you will be able to see your own progress and be motivated to eat healthier.

These trackers are effective because they make you focus on losing weight rather than the numbers on your scale. You will be motivated to find ways to change your life and make a difference.

By using these tips you will start losing weight today! Remember, there’s never too much information!

Losing Weight on a Fasting Diet

Fasting Diet

A fasting diet is a popular method to lose weight. This is not the same as an intermittent fasting diet. Fasting allows the body to cleanse itself and eliminate harmful toxins so that health is improved. If this sounds like something you would be interested in doing, there are several different ways to go about it. Each of these diets has its own benefits when followed properly. Please note, this is NOT starvation and you should carefully plan what foods and liquids to take while you are fasting, to ensure you maintain good health.

Water Or Juice

The easiest fasting diet for beginners would be the ones that you can do at home. You can start by consuming only water or juice for one day. This helps the body rid itself of impurities while still improving your health. Drinking lots of water keeps you hydrated which will help you lose weight. Juice fasting can also help your digestive system because of the high water content.

A more strenuous diet would be one that involves going without a certain amount of food every single day. This diet involves very strict limits on what foods and liquids you are allowed to have each day. The most important part of this type of diet is that you should keep yourself well hydrated all day by drinking lots of water. Drinking water will help your body function better as well as clear out your system. If possible, try to drink pure water.

For those of you who are not able to get up the courage to go on a water fasting diet, you can choose to skip some meals completely. By simply skipping breakfast or lunch or dinner on one or more days, you can get still get your daily nutritional needs fulfilled, while losing weight. It will be beneficial to your body to cut back on calorie intake so that way your metabolism will remain more active and burn calories more efficiently.

Vitamin and Mineral Supplements

If you feel like you cannot get through one whole day fasting, then consider taking a multi-vitamin/mineral supplement. Taking one multi-vitamin/mineral supplement a day will allow you to receive all of the vitamins and minerals you need to stay healthy. With a great body metabolism, you can expect to lose weight faster than if you didn’t have a fast. Even if you think you don’t have the energy to exercise or feel fatigued, you can still do it for one day.

Check With Your Doctor

Before starting any type of diet, you should check with your doctor. He or she will help you decide whether or not fasting diets are right for you. You may have certain health conditions that make it dangerous to fast for extended periods of time. Before beginning any type of diet plan, you should always check with your primary care doctor to make sure that it is safe for you. He or she will help you adjust your current medications as well as any new medications that may be necessary.


If you do decide to go on a fasting diet, the best thing you can do is eat a large amount of fruit on the day you begin. Eating lots of fruit in the first few days of fasting will help your body get used to not having as much food as usual. Fruits are very good for your digestive system and help your body break down other foods faster. Even though you may have gained some weight on the first day of the fast, you will lose it as you continue to drink water throughout the day.

Water Fasting

Water fasting is also called Clear Water fasting and it should not last longer than 3 days maximum, nor should people under 18 years of age or older people do this. On the first day of the fasting diet, drink large amounts of water, approximately two liters a day. On the last day of the fast, drink even more water. As you continue to follow the water fast, your metabolism will speed up as your body uses its stores to survive. When you return to eating regular food, your weight will begin to slowly start to come back.