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Click here for OMAD/ GM/ FODMAP/ Mediterranean diet
Diet
OMAD
Diet can be a hugely beneficial technique for people
living with diabetes to reduce their blood glucose, body weight, and insulin
concentrations, especially When a paired with a proper diabetes diet.
1. OMAD
Diet (One meal a day):
The one meal a day diet is,
simply put, fasting from for 23 hours a day and eating whatever you’d like for
one meal.
Foods to eat
on OMAD Diet:
Veggies:
Ø Carrot.
Ø Cauliflower.
Ø Cabbage,
Chinese cabbage.
Ø Beetroot.
Ø Scallions.
Ø Lettuce.
Ø Sweet
potato.
Ø Spinach.
Ø Broccoli.
Fruits:
Fruits high in GI should be consumed in moderation.
Ø Grapes.
Ø Watermelon.
Ø Mangoes.
Ø Pineapple
and
Ø Canned
fruits.
Protein:
Ø Chicken
breast.
Ø Lean
cuts of pork and beef.
Ø Fish.
Ø Mushroom.
Ø Beans
and legumes.
Ø Eggs.
Dairy products:
Ø Full-fat
milk.
Ø Full-fat
yogurt.
Ø Feta
cheese.
Ø Buttermilk
and
Ø Cottage
cheese.
Whole Grains:
Ø Brown
rice, Black rice.
Ø Millet.
Ø Barley.
Fats and Oils:
Ø Olive
oil.
Ø Rice
bran oil.
Ø Peanut
butter.
Ø Edible
grade coconut oil.
Nuts & Seeds:
Ø Almond.
Ø Walnut.
Ø Pine
nuts.
Ø Sunflower
seeds and
Ø Melon
seeds.
Herbs and Spices:
Ø Cilantro.
Ø Mint.
Ø Fennel.
Ø Thyme.
Ø Garlic.
Ø Onion.
Ø Cumin.
Ø Turmeric.
Ø Black
pepper.
Ø Chili
flakes.
Ø Star
anise.
Ø Cardamom
and
Ø Clove.
Beverages:
Ø Water.
Ø Homemade
lemonade.
Ø Coconut
water.
Ø Freshly
pressed fruit juice and Cold pressed juices.
Foods to avoid on OMAD Diet:
Fruit:
Ø Jackfruit.
Protein:
Ø Fatty
cuts of pork and beef.
Dairy products:
Ø Low-fat
milk.
Ø Low-fat
yogurt and
Ø Cream
cheese.
Whole Grain:
Ø White
rice.
Fats and Oils:
Ø Hemp
seed oil.
Ø Dalda.
Ø Vegetable
oil.
Ø Butter
and
Ø Mayonnaise.
Nut and Seed:
Ø Cashew
nuts.
Processed foods:
Ø Sausages.
Ø Fries.
Ø Bottled
jams and
Ø Jellies.
Beverages:
Ø Packaged
fruit and vegetable juices.
Ø Soda
and energy drinks.
2. GM
Diet plan for weight loss:
GM Diet: General Motors Corporation developed and endorsed this diet
plan to help its employees lose weight.
|
Day 1 |
Eat cantaloupe and water melon, strictly avoid bananas, Fruits and
ample of water (10glasses). |
|
Day 2 |
Only vegetables, take a large boiled potato for breakfast, Avoid oil
and coconut. Vegetables will increase your fiber intake and also help
regulate the sugar content in your body from day 1. |
|
Day 3 |
All fruits and vegetables except bananas and potatoes. |
|
Day 4 |
Have milk and banana throughout. Eat dairy products for cravings. Lots
of water again (12glasses). |
|
Day 5 |
Vegetarian: 1cup brown rice + 6 tomatoes + 12 glasses of water. Non-vegetarian: 1cup brown rice
+ beef (skinless) / Chicken or eggs + 6 tomatoes + 12 glasses of water. Beef will help the body gain
proteins it lacked in the first 4 days as well as iron. Tomatoes will also
increase the fiber intake. |
|
Day 6 |
1cup of brown rice + 300g of chicken breast or beef + vegetables. |
|
Day 7 |
2cups of brown rice + 10glasses of water + Vegetables with no oil +
Fruit juices. |
3.
Mediterranean Diet:
Day 1:
|
Breakfast |
Fried egg in
olive oil + Soft cheese + Flat bread. |
|
Lunch |
Whole-grain
pita bread + A large green salad topped with a baked salmon fillet, red
onion, feta cheese, quinoa, and fresh tomatoes. |
|
Snack |
1Banana +
yogurt + 1tablespoon of chia seeds. |
|
Dinner |
Spicy lentil
soup. |
Day 2:
|
Breakfast |
Steel cut or
rolled oats topped with fresh fruit, sliced almonds or almond butter, and a
drizzle of honey. |
|
Lunch |
Greek chicken
grain bowls with olives, cucumbers and red onions. To increase the calorie
content, add hummus. |
|
Snack |
1Cup chopped
babe carrots + 1Orange. |
|
Dinner |
Baked cod
served with garlic roasted potatoes and asparagus. |
Day 3:
|
Breakfast |
Sweet potato
breakfast hash topped with a poached egg. |
|
Lunch |
Lentil and
tuna salad. |
|
Snack |
A handful of
nuts. |
|
Dinner |
Roasted
chicken with roasted root vegetables and brussels sprouts. |
Day 4:
|
Breakfast |
Overnight oats
made with nut butter and berries. |
|
Lunch |
A large green
salad topped with fresh vegetables, lentils, sunflower seeds, and grilled shrimp |
|
Snack |
1Cup cherries,
pitted & ketobark. |
|
Dinner |
Balsamic
roasted chicken and vegetables. |
Day 5:
|
Breakfast |
Hummus toast. |
|
Lunch |
Lemon rice +
Grilled scallops + Tomato salsa. |
|
Snack |
2 tablespoons
of low-sugar peanut butter on a whole wheat cracker. |
|
Dinner |
Crusty bread +
eggplant rollatii. |
Day 6:
|
Breakfast |
Avocado toast
with eggs. |
|
Lunch |
Open-faced
veggie Tuna salad sandwich. |
|
Snack |
Chocolate mint
protein shake. |
|
Dinner |
Grilled fish
with veggies and soup appetizer. |
Day 7:
|
Breakfast |
1Lemon blueberry,
2poached eggs, yogurt muffin. |
|
Lunch |
1Cup Brown
rice Roasted vegetables with chicken sausage, 1/2cup gelato, iced tea or
water. |
|
Snack |
1Medium
orange, 24 almonds. |
|
Dinner |
1 serving
leftover lamb and eggplant pie, 1cup roasted fennel and leek, 3 squares of
dark chocolate. 1glass of wine (Optional).
|
4.
Fermentable oligosaccharides, disaccharides,
monosaccharides and polyols diet:
FODMAP diet:
The low FODMAP diet may also
benefit people with inflammatory bowel disease, which includes crohn’s disease
and ulcerative colitis.
Low FODMAP foods:
Fruits:
Ø
Strawberries.
Ø
Grapes.
Ø
Cucumbers.
Ø
Pineapple.
Ø
Oranges and
Ø
Kiwifruit.
Vegetables:
Ø
Lettuces
Ø
Chives
Ø
Eggplant
Ø
Broccoli
Ø
Green beans
Ø
Carrot
Ø
Fennel
Ø
Zucchini and
Ø
Baby spinach.
Fish:
Ø
Crab.
Ø
Salmon.
Ø
Lobster.
Ø
Tuna and
Ø
Shrimp.
Proteins:
Ø
Chicken
Ø
Turkey
Ø
Lamb
Ø
Beef
Ø
Cold cuts
Ø
Eggs and
Ø
Tofu.
Starches, cereals, and grains:
Ø
Potatoes.
Ø
Quinoa.
Ø
Tortilla chips.
Ø
Amaranth.
Ø
Brown rice and
Ø
Popcorn.
Fats:
Ø
Oils
Ø
Butter
Ø
Macadamias
Ø
Pumpkin seeds
Ø
Peanuts and
Ø
Walnuts.
High FODMAP foods:
Fruits:
Ø
Blackberries.
Ø
Prunes.
Ø
Dates.
Ø
Watermelon.
Ø
Avocados and
Ø
Peaches.
Vegetables:
Ø
Garlic
Ø
Onions
Ø
Beans
Ø
Shallots
Ø
Asparagus
Ø
Mushrooms and
Ø
Scallions.
Fish:
Ø
Breaded fish.
Ø
Battered fish, and
Ø
Fish served with garlic or
onion-based sauces.
Meats:
Ø
Battered meats
Ø
Breaded meats and
Ø
Meats served with garlic or
onion-based sauces and fillings.
Starches, cereals, and grains:
Ø
Beans.
Ø
Wheat and gluten- based bread, rye,
muffins, pastries, and pasta.
Ø
Lentils.
Fats:
Ø
Almonds
Ø
Pistachios
Ø
Cashews and
Ø
Avocados.
