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A low-sodium (salt) diet may help lower blood pressure and prevent build-up of extra water in your body. Even if you take a pill for blood pressure or a water pill (diuretic) to remove fluid, it is still important to have less salt in your diet. Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. High cholesterol and lipids (fats) are associated with the build up of plaque in the arteries of the body that can reduce blood flow to the heart or head. By following a diet with less total fat, low saturated fat, and low-cholesterol, you can help control your blood cholesterol and reduce your risk of heart attack and stroke. A family history of heart disease, a diet high in saturated fat and cholesterol, smoking, lack of exercise and obesity can all contribute to your risk of hardening of the arteries.
Iron is a part of the blood-oxygen delivery system, and without proper levels of iron, you may begin to feel the weakening effects of low iron; tired all of the time, pale, listless and irritable.
Heme iron is absorbed better than non-heme iron, so it is best to eat non-heme iron with heme iron to increase absorption.
To increase the potassium in your diet, try to eat at least 2 high and 2 medium potassium fruits along with 1 medium potassium vegetable each day (see attached food lists). Eat or drink the foods listed in Group I (green) as often as you like while following an eating plan to stay at a good body weight. These meal plans combine the advantage of a low-carb approach with a low calorie meal plan.
A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day.
To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray.
If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. A high-nutrient diet is by far the most effective method of reducing cholesterol while avoiding side effects. Statin drugs are also not as effective for reducing cholesterol as an excellent diet coupled with exercise.
Kimkins members get 7 diets, community forums, food list, grocery list, diet tools, recipe library, expert diet help and support. If you have the book just follow the progressive rotational training along with the fat loss diet.
David – I am doing your fatloss circuits and getting great results combined with your fatloss eating plan and for the first time feel that Im not missing out on any food.
This diet can help those with high blood pressure, heart failure, kidney disease, or other conditions in which swelling or fluid retention can occur. Even if you do not add salt while cooking or do not use the salt shaker at the table, you are probably eating too much sodium.


A low-sodium diet can help you feel better and may even keep you out of the hospital.  To help you, here are a list of foods and their sodium contents.
Individuals with high triglycerides may also need to reduce foods high in sugar or refined carbohydrate, and avoid alcohol.
Not just for exercise, but for everyday life: brushing your teeth energy, walking up the stairs energy, going to work energy, baking cookies energy. If you do not eat animal products, you will need to eat twice as much non-heme iron rich foods.
Potassium-rich foods will help maintain your blood potassium levels, a factor which controls many body functions. Do this by eating 6 to 10 servings of bread or starchy foods, and 5 fruits and vegetables each day. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate.
These two strategies together can accelerate weight loss, helping you achieve quick results. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts.
A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker. A dietary intervention study using my recommended eating style found that LDL cholesterol was reduced by 33% in just 6 weeks. If you have heart disease or significantly high cholesterol, avoid animal products altogether.
Bemelmans WJ, Broer J, de Vries JH, et al: Impact of Mediterranean diet education versus posted leaflet on dietary habits and serum cholesterol in a high risk population for cardiovascular disease.
Bunyard LB, Dennis KE, Nicklas BJ: Dietary intake and changes in lipoprotein lipids in obese, postmenopausal women placed on an American Heart Association Step 1 diet.
Sharman MJ, Kraemer WJ, Love DM, et al: A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. Barnard ND, Scialli AR, Bertron P, et al: Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women.
Frolkis JP, Pearce GL, Nambi V, et al: Statins do not meet expectations for lowering low-density lipoprotein cholesterol levels when used in clinical practice.
Zhang X, Shu XO, Xiang YB, et al: Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality.


Hung HC, Joshipura KJ, Jiang R, et al: Fruit and vegetable intake and risk of major chronic disease. Joshipura KJ, Hu FB, Manson JE, et al: The effect of fruit and vegetable intake on risk for coronary heart disease. Qin Y, Xia M, Ma J, et al: Anthocyanin supplementation improves serum LDL- and HDL-cholesterol concentrations associated with the inhibition of cholesteryl ester transfer protein in dyslipidemic subjects. Aviram M, Rosenblat M, Gaitini D, et al: Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Rissanen T, Voutilainen S, Nyyssonen K, et al: Lycopene, atherosclerosis, and coronary heart disease. Bassett CM, Rodriguez-Leyva D, Pierce GN: Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed.
Yang Q, Zhang Z, Gregg EW, et al: Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. That is because we eat processed foods, like frozen dinners, fast foods, boxed noodle rice dishes, canned soups, and canned vegetables. When reading food labels, low sodium is defined as 140mg of sodium per serving, 400mg or more is high. Potassium-rich foods may be needed if you are taking certain medications such as some types of diuretics (water pills), or if you have a medical condition that is causing you to need extra potassium. It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need.
Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.
Clinical trials show that daily flaxseed consumption reduces total cholesterol by 6-11%.24 Chia seeds are also rich in ALA and fiber, and taking a DHA supplement ensures adequacy of long-chain omega-3 fatty acids, because conversion of ALA to DHA and EPA varies greatly among individuals.
In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories.
Although fruits and vegetable tend to contain the most potassium, listed below are other examples of foods that contain large amounts of potassium.
If the weight is not coming off add some aerobic work on your non circuit days and reduce your food intake.



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