Tuesday, August 9, 2016
Free Ebook Directory
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Thursday, August 4, 2016
Price and Benefits: The Free Atkins Diet Book
Price and Benefits: The Free Atkins Diet Book: Here is a link to the free atkins diet ebook, https://drive.google.com/open?id=0BxhXJhn23OwzYUdXNjdoWFVmMjQ It contains all the atkins die...
Carbohydrate Substitutes for the Atkins Diet
Cutting down on carbohydrates with the Atkins diet is easy when you see the wide variety of proteins and vegetables that are on the acceptable foods list. However, it does take some time and adjustment to get used to this new way of eating. A lot of the American diet centers around complex carbohydrate foods like breads and pastas. Snack foods are full of sugars and refined carbohydrates. This new way of eating will challenge your old habits. However, there are many carbohydrate substitutes that can fill in the gap.
Some of the most popular replacement items are sugar substitutes. These can be good or bad depending on how you react to them. Each person has a different reaction to artificial sweeteners like aspartame and Splenda. They can be helpful in baking low-carbohydrate treats and making things taste sweet without risking sugar use.
However, many people find that using artificial sweeteners makes them crave sugar even more. If you find you want more sweet treats after drinking a diet soda or eating a snack made with Splenda, its best to eliminate them entirely from your diet.
Bread is the number one challenge that Atkins dieters face when looking at their new diet plans. Bread is a staple food for many people, and eliminating it can be somewhat of a problem. There are some low carb breads available out there, but you have to watch for hidden carbohydrates and other unacceptable ingredients. If you are ambitious, you can try making your own bread out of almond flour or other non-traditional flours.
Many people say that they love pasta, but people vary rarely eat it plain. The best part about pasta is the topping. So taking those toppings (meat, cheese and vegetables) and putting them over something else is an easy solution. Many people who follow the Atkins plan have found that squash makes a good pasta substitute.
Spaghetti squash, a yellow orange gourd with stringy insides, is a natural base for homemade meat sauce. Zucchini is also a good pasta substitute. You can grate in into fine pieces or chunk it up into sections to act as a base for sauces. Lasagna is easily made with large pieces of eggplant as a substitute for the noodles. The meats and cheeses used in lasagna are low-carb so there’s nothing to worry about there.
Another common problem for Atkins dieters is finding a good substitute for rice. One popular solution is to use cauliflower. Simply place the cauliflower florettes in a food processor and chop them until they are rice sizes pieces. Then microwave the “rice” without water. The pieces will come out fluffy and ready to be used in casseroles or as part of a side dish.
Cauliflower is also a popular potato substitute for Atkins dieters. This time, puree the cauliflower until it is smooth and creamy, just like mashed potatoes. You can add your favorite low-carb topping to it like bacon, sour cream and cheese.
Pizza is a favorite food for many people, but there are Atkins friendly solutions for homemade pizzas that taste just as good. You can make small pizzas using low-carb tortillas as the crust. You can also use the same method with large Portobello mushrooms.
If the alternative crust options don’t sound good to you, you can also try a pizza casserole with all of the ingredient layered in a casserole dish.
These substitutes will help you avoid indulging in your high-carb favorites while on the Atkins diet.
Some of the most popular replacement items are sugar substitutes. These can be good or bad depending on how you react to them. Each person has a different reaction to artificial sweeteners like aspartame and Splenda. They can be helpful in baking low-carbohydrate treats and making things taste sweet without risking sugar use.
However, many people find that using artificial sweeteners makes them crave sugar even more. If you find you want more sweet treats after drinking a diet soda or eating a snack made with Splenda, its best to eliminate them entirely from your diet.
Bread is the number one challenge that Atkins dieters face when looking at their new diet plans. Bread is a staple food for many people, and eliminating it can be somewhat of a problem. There are some low carb breads available out there, but you have to watch for hidden carbohydrates and other unacceptable ingredients. If you are ambitious, you can try making your own bread out of almond flour or other non-traditional flours.
Many people say that they love pasta, but people vary rarely eat it plain. The best part about pasta is the topping. So taking those toppings (meat, cheese and vegetables) and putting them over something else is an easy solution. Many people who follow the Atkins plan have found that squash makes a good pasta substitute.
Spaghetti squash, a yellow orange gourd with stringy insides, is a natural base for homemade meat sauce. Zucchini is also a good pasta substitute. You can grate in into fine pieces or chunk it up into sections to act as a base for sauces. Lasagna is easily made with large pieces of eggplant as a substitute for the noodles. The meats and cheeses used in lasagna are low-carb so there’s nothing to worry about there.
Another common problem for Atkins dieters is finding a good substitute for rice. One popular solution is to use cauliflower. Simply place the cauliflower florettes in a food processor and chop them until they are rice sizes pieces. Then microwave the “rice” without water. The pieces will come out fluffy and ready to be used in casseroles or as part of a side dish.
Cauliflower is also a popular potato substitute for Atkins dieters. This time, puree the cauliflower until it is smooth and creamy, just like mashed potatoes. You can add your favorite low-carb topping to it like bacon, sour cream and cheese.
Pizza is a favorite food for many people, but there are Atkins friendly solutions for homemade pizzas that taste just as good. You can make small pizzas using low-carb tortillas as the crust. You can also use the same method with large Portobello mushrooms.
If the alternative crust options don’t sound good to you, you can also try a pizza casserole with all of the ingredient layered in a casserole dish.
These substitutes will help you avoid indulging in your high-carb favorites while on the Atkins diet.
Carbohydrate Cravings and the Atkins diet
Carbohydrate cravings are difficult to deal with, especially when you are trying to maintain a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, carbohydrates produce a flood of insulin and a rise in blood sugar. There is indeed a physical trigger for carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.
There are many signs of physical carbohydrate cravings. You will experience a compelling hunger for carbohydrate rich foods. Overtime, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.
High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating the high-sugar, refined starch foods will feed your cravings and create more, much like a drug habit.
In fact, high levels of carbohydrates produce high levels of the brain chemical seratonin, which is the chemical found in Prozac and other anti-depressants. So eating high levels of carbohydrates is self-medicating. People with low levels of seratonin are prone to using carbohydrates like a drug.
Tension and stress can also lead to overeating carbohydrate-laden foods. When we are tense, the adrenal gland creates more cortisol. Cortisol is a hormone that stimulates production of a brain chemical that causes carbohydrate cravings. It also stimulates insulin, which leads to blood sugar dips and more fat storage.
Considering all of these factors, it may seem impossible to live on a low-carbohydrate diet. However, following the Atkins plan is one of the best ways to break the cycle of carbohydrate addiction and take back your life and your health. The Atkins plan helps you take control of your cravings and rid yourself of years of damage caused by eating too many carbohydrates.
While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the initial phases of the diet. However, these will lessen as your body becomes more used to eating a protein-centered diet.
In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the “crash” you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.
Protein and fat, which are the focus of the Atkins plan, will give your body extended energy. Make sure you are getting enough levels of the essential fats. Sometimes an Omega 3 fish oil supplement will help stave off carbohydrate cravings.
Cravings for foods can sometimes be caused by dehydration. It’s a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.
Recognize that there is a physical addiction to carbohydrates that will need to be broken. Don’t worry if you feel overwhelmed with cravings for carbs after the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates.
It will take some time to adjust to this new way of eating. Normally, these feelings don’t last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.
There are many signs of physical carbohydrate cravings. You will experience a compelling hunger for carbohydrate rich foods. Overtime, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.
High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating the high-sugar, refined starch foods will feed your cravings and create more, much like a drug habit.
In fact, high levels of carbohydrates produce high levels of the brain chemical seratonin, which is the chemical found in Prozac and other anti-depressants. So eating high levels of carbohydrates is self-medicating. People with low levels of seratonin are prone to using carbohydrates like a drug.
Tension and stress can also lead to overeating carbohydrate-laden foods. When we are tense, the adrenal gland creates more cortisol. Cortisol is a hormone that stimulates production of a brain chemical that causes carbohydrate cravings. It also stimulates insulin, which leads to blood sugar dips and more fat storage.
Considering all of these factors, it may seem impossible to live on a low-carbohydrate diet. However, following the Atkins plan is one of the best ways to break the cycle of carbohydrate addiction and take back your life and your health. The Atkins plan helps you take control of your cravings and rid yourself of years of damage caused by eating too many carbohydrates.
While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the initial phases of the diet. However, these will lessen as your body becomes more used to eating a protein-centered diet.
In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the “crash” you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.
Protein and fat, which are the focus of the Atkins plan, will give your body extended energy. Make sure you are getting enough levels of the essential fats. Sometimes an Omega 3 fish oil supplement will help stave off carbohydrate cravings.
Cravings for foods can sometimes be caused by dehydration. It’s a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.
Recognize that there is a physical addiction to carbohydrates that will need to be broken. Don’t worry if you feel overwhelmed with cravings for carbs after the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates.
It will take some time to adjust to this new way of eating. Normally, these feelings don’t last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.
Atkins Diet Snack Choices
We live in a society of nibblers. Long gone are the traditional three square meals per day. Today, people eat at their desks, catch a snack in the afternoon and eat late night goodies. Most, if not all, of these snacks are carbohydrate based and full of sugar.
This poses a challenge to people who are trying to follow the Atkins plan. Snacking is a necessary part of keeping your blood sugar up, but most packaged snack foods are forbidden on the plan.
Sweet snacks are high in calories, full of empty carbohydrates and offer no nutritional value. But they sure are popular. There is actually a Snack Food Association that tracks sales of packaged snack foods.
It is estimated that Americans eat 3.1 billion pounds of chocolate. Snacking has increased more than a third since 1988. Sales of snack foods gross over $30 billion a year.
If you’ve been a snack food junkie you’ve become used to eating carbohydrates of the worst kind. Snack foods are made from highly refined carbohydrates like white flour, white sugar, corn meal and corn syrup.
They are high in trans-fats (which is a contributor to clogged arteries). All in all, they are probably one of the worst food choices you could be making.
But there is hope! You can conquer your love of snack foods by making Atkins-friendly snacking choices. Before you can make the switch, make sure to educate yourself. Understand just how dangerous trans fats can be by reading up on them.
Then read the ingredients label of your favorite snack foods. You may be shocked to discover how many trans fats, artificial flavorings and preservatives that you are eating.
Next, get rid of all of the snack foods in your house. If its not there, then you can’t eat it. Junk food is not good for anyone in your home so ignore your family’s complaints and do what is best for the health of everyone.
Now you’ll need to replace those snack foods with some better choices. Giving up your snack foods is not the same as giving up snacks. Snacks should be a part of your daily eating plan because it will help you from becoming too hungry and indulging in high-carbohydrate treats.
There are plenty of low carbohydrate snacks that are easy to make and simple to have around the house. String cheese sticks or small cheese rounds are very easy to keep in the refrigerator. Meat snacks are also a good choice. You can buy jerky strips and other meat products that keep well for long periods of time. When you buy cheese or meat sticks, make sure to read the labels carefully for hidden carbs.
There are low carb instant soups available that are very easy to make and satisfying if you are craving something hot. Low carb soy chips and celery can help with “crunchy” cravings. Try adding peanut butter or cream cheese spread to add more protein to these snacks. Also, you can’t beat a handful of nuts for a high-protein, quick snack.
All of the previously mentioned snacks are good for the initial phases of the Atkins diet and beyond. If you are past the induction phase, you can enjoy berries with cream as a snack. There are also many acceptable fruits that make good snacks for the pre-maintenance phase.
This poses a challenge to people who are trying to follow the Atkins plan. Snacking is a necessary part of keeping your blood sugar up, but most packaged snack foods are forbidden on the plan.
Sweet snacks are high in calories, full of empty carbohydrates and offer no nutritional value. But they sure are popular. There is actually a Snack Food Association that tracks sales of packaged snack foods.
It is estimated that Americans eat 3.1 billion pounds of chocolate. Snacking has increased more than a third since 1988. Sales of snack foods gross over $30 billion a year.
If you’ve been a snack food junkie you’ve become used to eating carbohydrates of the worst kind. Snack foods are made from highly refined carbohydrates like white flour, white sugar, corn meal and corn syrup.
They are high in trans-fats (which is a contributor to clogged arteries). All in all, they are probably one of the worst food choices you could be making.
But there is hope! You can conquer your love of snack foods by making Atkins-friendly snacking choices. Before you can make the switch, make sure to educate yourself. Understand just how dangerous trans fats can be by reading up on them.
Then read the ingredients label of your favorite snack foods. You may be shocked to discover how many trans fats, artificial flavorings and preservatives that you are eating.
Next, get rid of all of the snack foods in your house. If its not there, then you can’t eat it. Junk food is not good for anyone in your home so ignore your family’s complaints and do what is best for the health of everyone.
Now you’ll need to replace those snack foods with some better choices. Giving up your snack foods is not the same as giving up snacks. Snacks should be a part of your daily eating plan because it will help you from becoming too hungry and indulging in high-carbohydrate treats.
There are plenty of low carbohydrate snacks that are easy to make and simple to have around the house. String cheese sticks or small cheese rounds are very easy to keep in the refrigerator. Meat snacks are also a good choice. You can buy jerky strips and other meat products that keep well for long periods of time. When you buy cheese or meat sticks, make sure to read the labels carefully for hidden carbs.
There are low carb instant soups available that are very easy to make and satisfying if you are craving something hot. Low carb soy chips and celery can help with “crunchy” cravings. Try adding peanut butter or cream cheese spread to add more protein to these snacks. Also, you can’t beat a handful of nuts for a high-protein, quick snack.
All of the previously mentioned snacks are good for the initial phases of the Atkins diet and beyond. If you are past the induction phase, you can enjoy berries with cream as a snack. There are also many acceptable fruits that make good snacks for the pre-maintenance phase.
Atkins Lifetime Maintenance Phase 3
The final phase of the Atkins diet plan is lifetime maintenance. This is the time to continue your new eating plan at a maintenance level and keep yourself at your goal weight. The habits you have created will now become a permanent way of life. During the third phase, pre-maintenance, you learned exactly how many carbohydrate grams your body can tolerate and still maintain your ideal weight. In this phase, you’ll put this approach into practice and learn to live with your ideal carb count on a daily basis.
During lifetime maintenance you will continue to expand your food selections and eat more carbohydrate grams than you did previously. Depending on your specific metabolic needs, you can eat some of the foods that you enjoyed prior to starting your weight loss program. If you do choose to eat these foods, they must be moderated and used sparingly.
Keeping your daily carb count right around your ideal carb count is the easiest way to maintain your weight loss. You weight may fluctuate by two or three pounds from time to time, but this is perfectly normal. This weight fluctuation is due to hormonal changes in your body.
During maintenance you’ll also learn how to overcome your previous bad habits. Losing weight and keeping it off means dealing with real-world situations. You’ll develop coping strategies for stress eating, emotional eating and holiday eating. You’ll also develop plans for dealing with eating out in restaurants. The challenges during the maintenance phase are many, but they can be overcome.
It’s all about preparation. When you’ve followed the Atkins diet plan for a long time, you’ve learned exactly how many carbohydrate grams you can handle. You’ve also learned what foods trigger carbohydrate cravings and which foods lead to binges. You’ve developed coping strategies over the course of your OWL and pre-maintenance phases that you will have to use in lifetime maintenance.
To prepare yourself for lifetime maintenance, make a promise to yourself never to go back to your previous weight. Make the commitment by donating all of your “fat” clothes. This way, if you do start to gain more than five pounds, you’ll know that you have to buckle down and eat better.
Also, write down in a journal or in a list format all of the benefits of being at your new, thinner size. Write about how much better you feel and how healthy you are. This will cement your new way of life into your mind and your heart.
Choose your lifetime maintenance weight goal range. This is a range of weight that is acceptable to you. For example, if your initial weight loss goal was to be 165 lbs, your lifetime maintenance goal will be 160 to 170 pounds. If your weight starts to creep up toward 170 pounds, then you know that you are being too lenient with your carbohydrate grams. Never let your weight vary more than 3 to 5 pounds in either direction.
Make a commitment to weigh yourself at least once a week. This once-a-week weigh in will give you a good idea of how you are doing on your maintenance program. Use that weekly weight as a guideline for your approach in eating for the following week.
In addition to these guidelines, make sure to continue an exercise program. Your metabolism depends entirely upon the amount of exercise that you are getting. Making the commitment to exercise goes hand in hand with the commitment to keep eating correctly.
By following these guidelines, you can make lifetime maintenance simple and easy.
During lifetime maintenance you will continue to expand your food selections and eat more carbohydrate grams than you did previously. Depending on your specific metabolic needs, you can eat some of the foods that you enjoyed prior to starting your weight loss program. If you do choose to eat these foods, they must be moderated and used sparingly.
Keeping your daily carb count right around your ideal carb count is the easiest way to maintain your weight loss. You weight may fluctuate by two or three pounds from time to time, but this is perfectly normal. This weight fluctuation is due to hormonal changes in your body.
During maintenance you’ll also learn how to overcome your previous bad habits. Losing weight and keeping it off means dealing with real-world situations. You’ll develop coping strategies for stress eating, emotional eating and holiday eating. You’ll also develop plans for dealing with eating out in restaurants. The challenges during the maintenance phase are many, but they can be overcome.
It’s all about preparation. When you’ve followed the Atkins diet plan for a long time, you’ve learned exactly how many carbohydrate grams you can handle. You’ve also learned what foods trigger carbohydrate cravings and which foods lead to binges. You’ve developed coping strategies over the course of your OWL and pre-maintenance phases that you will have to use in lifetime maintenance.
To prepare yourself for lifetime maintenance, make a promise to yourself never to go back to your previous weight. Make the commitment by donating all of your “fat” clothes. This way, if you do start to gain more than five pounds, you’ll know that you have to buckle down and eat better.
Also, write down in a journal or in a list format all of the benefits of being at your new, thinner size. Write about how much better you feel and how healthy you are. This will cement your new way of life into your mind and your heart.
Choose your lifetime maintenance weight goal range. This is a range of weight that is acceptable to you. For example, if your initial weight loss goal was to be 165 lbs, your lifetime maintenance goal will be 160 to 170 pounds. If your weight starts to creep up toward 170 pounds, then you know that you are being too lenient with your carbohydrate grams. Never let your weight vary more than 3 to 5 pounds in either direction.
Make a commitment to weigh yourself at least once a week. This once-a-week weigh in will give you a good idea of how you are doing on your maintenance program. Use that weekly weight as a guideline for your approach in eating for the following week.
In addition to these guidelines, make sure to continue an exercise program. Your metabolism depends entirely upon the amount of exercise that you are getting. Making the commitment to exercise goes hand in hand with the commitment to keep eating correctly.
By following these guidelines, you can make lifetime maintenance simple and easy.
Atkins Criticism
The Atkins diet is very popular, but it also comes with a lot of criticism. Health experts, doctors and diet specialists come from all different opinions when it comes to the Atkins diet and other low carb diets. Some believe that it is dangerous, some say that it is a healthy method to lose weight and others say that it works on a short-term basis.
However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living.
There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals.
It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management.
Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating.
However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.
Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time.
However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.
The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly.
There are pros and cons to many diets. If you don’t particularly enjoy preparing and eating meat, then Atkins is probably not for you. But if you are considering Atkins, make sure to look beyond the common criticisms for the truth about the diet.
However, there are also thousands of individuals who have found success with the Atkins diet. They can speak from personal experience and know that the diet works and it is an effective means of keeping weight off. There are thousands of testimonials that tout the benefits of the low carb way of living.
There are many typical criticisms of the Atkins diet. One of the first is that the diet it too high in fat. The butter, oil and fatty meats that are used in the Atkins diet are a far cry from the low-fat diet fad that recently swept the nation. For many people, the low fat mindset has prevailed and they cannot fathom eating real butter or cream with their meals.
It seems like too much fat at first glance. However, those that pay close attention to Dr. Atkins guidelines and follow the program closely know that the diet focuses on good fats. Extra virgin olive oil and other helpful fats are emphasized. The proper use of these oils is important to brain function and mood management.
Another popular Atkins criticism is that it focuses too much on food and not enough on exercise. This is an unfair claim because the Atkins books clearly spell out a need for exercise. There is a lot of attention paid to food choices because they are an integral part of the program, and they are different foods than what people are normally used to eating.
However, this does not mean that exercise is not an integral part of the Atkins program. Aerobic and anaerobic exercise regimens are encouraged, and both will greatly increase your weight loss efforts.
Many Atkins critics feel that the diet is hard too keep up in the long term. Critics in this category will admit that Atkins is effective in short-term weight loss efforts, but point out that the lifestyle is hard to maintain over time.
However, people who have had long term success with Atkins claim it is one of the easiest diets to follow for significant periods of time. The Atkins plan has rich food that is forbidden on other programs, and it has appetite-suppressing effects. When you combine this with the quick weight loss, a motivating factor for many people, Atkins is easy to stick to long term.
The side effects of Atkins, like constipation and bad breath, have also been a topic that Atkins critics are quick to point out. However, these side effects are not as common as critics make them out to be. If they do occur, the side effects normal only last through the first phase of the diet. Additionally, drinking additional water will normally take care of both problems rather quickly.
There are pros and cons to many diets. If you don’t particularly enjoy preparing and eating meat, then Atkins is probably not for you. But if you are considering Atkins, make sure to look beyond the common criticisms for the truth about the diet.
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