{"id":103250,"date":"2020-12-04T13:19:08","date_gmt":"2020-12-04T18:19:08","guid":{"rendered":"https:\/\/barbend.com\/?p=103250"},"modified":"2024-08-05T12:49:14","modified_gmt":"2024-08-05T16:49:14","slug":"types-of-diets","status":"publish","type":"post","link":"https:\/\/barbend.com\/types-of-diets\/","title":{"rendered":"9 Types of Diets \u2014 How They Work and Pros &amp; Cons"},"content":{"rendered":"\n<p>Diet culture feels more ubiquitous than ever before. Gone are the days where most folks would grab a hard roll, slather on some butter, and get on with their lives. Now, there\u2019s a seemingly endless number of ways one can eat to lose weight, gain muscle, boost focus, and feel healthier while tackling the <a href=\"https:\/\/barbend.com\/best-weight-loss-programs\/\">best weight loss programs<\/a>. And a lot of people are following different diets.&nbsp;<\/p>\n\n\n\n<p>A 2017 study found that approximately 42% of the general population reported trying to lose weight during the previous year, only fueling the already intense weight loss industry. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5215364\/\" target=\"_blank\" rel=\"noopener\">1<\/a>) The global market for weight loss dietary supplements was estimated at $43.9 billion in 2022 and is projected to increase to a staggering $135.7 billion by 2030. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11063798\/#zoi240338r1\" target=\"_blank\" rel=\"noopener\">2<\/a>) Searching for diet advice online can be exhausting, especially because not all meal plans marketed as \u201chealthy diets\u201d have the science and evidence to back up their claims. By better understanding the most common diet plan types, you can decide which one works best for your healthy lifestyle and overall goals (whether that\u2019s to slim down, bulk up, or be healthier).\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"key-takeaways\">Key Takeaways<\/h2>\n\n\n\n<div class=\"wp-block-group is-style-call-out-note is-layout-constrained wp-block-group-is-layout-constrained\">\n<ul>\n<li>There\u2019s no one-size-fits-all approach to weight loss. The best diets for weight loss provide a balance of macronutrients that address your health goals.&nbsp;<\/li>\n\n\n\n<li>Eating styles, such as intermittent fasting, the Mediterranean diet, the DASH diet, a low-carb diet like the keto diet, and the paleo diet, may support weight loss goals but should be implemented with caution.<\/li>\n\n\n\n<li>The Mediterranean diet is one of the most popular and well-studied diets in the U.S. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34423871\/\" target=\"_blank\" rel=\"noopener\">3<\/a>)&nbsp;<\/li>\n\n\n\n<li>The healthiest diets typically include plant-based foods, emphasize healthy fats, avoid simple sugars, are low in sodium, and favor natural foods over processed foods.<\/li>\n\n\n\n<li>The average American diet typically consists of high amounts of sodium, saturated fat, refined grains, and calories from solid fats and added sugars. (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\">4<\/a>)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"different-types-of-diets\">Different Types of Diets<\/h2>\n\n\n\n<ul>\n<li><strong><a href=\"#intf\">Intermittent Fasting<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#md\">Mediterranean Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#tkd\">The Ketogenic Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#iifym\">If It Fits Your Macros<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#v\">Veganism<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#cd\">Carnivore Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#pd\" data-type=\"internal\" data-id=\"#pd\">Paleo Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#dwbd\">Dessert with Breakfast Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#sd\">Sirtfood Diet<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p><em>Editor\u2019s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. It\u2019s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and\/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"a-word-about-diets\">A Word About Diets<\/h2>\n\n\n\n<p>Caloric restriction is often the assumption when someone says, <em>\u201cI\u2019m on a diet,<\/em>\u201d however, we\u2019ll be discussing a variety of diets. So, what exactly is a diet? Is it the food you eat daily? Yes. If someone eats burgers every meal, that\u2019s their diet. But it can also be an action taken, both short-term and long-term, to adjust your current diet to achieve a goal such as building more muscle, losing weight, or improving health. Some actionable diets can be used for short bouts of time to reach a specific goal, however, your long term dietary plan \u2014 your diet \u2014 should be something you can healthily maintain.&nbsp;<\/p>\n\n\n\n<p>Before we dive into the different types of diets, it\u2019s important to note that none of these options are the be-all, end-all for your health needs. You can lose weight on just about any diet, so long as you\u2019re in a <a href=\"https:\/\/barbend.com\/calorie-deficit\/\">caloric deficit<\/a> (that is, you burn more calories than you consume). (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\" rel=\"noopener\">5<\/a>)<\/p>\n\n\n\n<p>The same is true if you\u2019re looking to put on some muscle mass. No diet is necessarily better than the other in accomplishing this. Prioritize calorie intake first, and make sure you\u2019re hitting your protein goals. Then, choose a diet style based on your preference and the food groups you want to incorporate.<\/p>\n\n\n\n<p>Studies have also shown that the quality of food is just as, if not more, important than the number of macronutrients (protein, carbohydrates, and fats) you take in. (<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2759134\" target=\"_blank\" rel=\"noopener\">6<\/a>) In other words, if you\u2019re following a low-carb diet, you need to make sure you\u2019re eating quality fats and protein, too. On the flip, opt for whole grains over refined starches if eating a diet lower in fat.\u00a0\u00a0<\/p>\n\n\n\n<p>Lastly, some diets may lack vital micronutrients (vitamins and minerals) necessary for everyday life \u2014 vegetarians, for example, are more likely to develop an iron deficiency than their meat-eating counterparts. Iron deficiencies can lead to anemia, the symptoms of which include fatigue, chest pain, and even pale skin. Of course, you should always consult a doctor, but eating a wider variety of food or taking a supplement may help with any deficiencies.<\/p>\n\n\n\n<p>That said, here\u2019s a list of the more popular diets and what they\u2019re all about.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorintfintermittent-fasting\"><a id=\"intf\" class=\"linkj\"><\/a>\r\nIntermittent Fasting<\/h2>\n\n\n\n<p>If this isn\u2019t your first foray into researching different types of diets, you may already be familiar with <a href=\"https:\/\/barbend.com\/intermittent-fasting\/\">intermittent fasting<\/a>, also known as IF. For the uninitiated, IF doesn\u2019t focus on <em>what<\/em> to eat but instead emphasizes <em>when<\/em> you can eat it. Using this eating strategy, you consume all of your calories in a set time period and then fast for the rest of the day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-intermittent-fasting-and-how-does-it-work\">What Is Intermittent Fasting and How Does it Work?<\/h3>\n\n\n\n<p>There are different approaches to intermittent fasting, with the most popular being an 8:16 split\u2014meaning you consume your day\u2019s total calories in an eight-hour eating window and fast for the remaining 16 hours of the day. However, there are endless ways to structure your time.&nbsp;<\/p>\n\n\n\n<p>Some people opt for a 10:14 eating: fasting split, as it\u2019s more lenient and realistic for their schedule. Intermittent fasting may also look like a 5:2 fast, where you eat normally five days a week and restrict your calories on the other two days.<\/p>\n\n\n\n<p>The concept is that you\u2019ll be eating fewer calories since you\u2019re squeezing them into a narrower timeframe, as opposed to consuming them throughout the day.&nbsp;<\/p>\n\n\n\n<p>During the fasting period, you\u2019re allowed zero-calorie beverages such as black coffee, herbal teas, and sparkling and flat water.<\/p>\n\n\n\n<p>It\u2019s important to note that while IF may offer some health benefits, it\u2019s not appropriate for everyone. Check with your doctor or registered dietitian before starting an IF diet.&nbsp;<\/p>\n\n\n\n    <section id='block_e4563e4099f4ec9746ef39fe060fdd4f' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May support body recomposition through weight loss and the reduction of visceral fat (7) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May improve insulin resistance, reduce oxidative stress on your cells, stabilize blood sugar levels, and reduce the risk of strokes (8)(9) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Can trigger ketosis, where your body uses stored fat for energy instead of glucose\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May offer heart health benefits through its effects on weight management, blood sugar control, and blood pressure (10)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>No need to track calories or avoid certain types of food<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Athletes may need to eat when they should be fasting<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>People with type 1 or type 2 diabetes run the risk of hypoglycemia (low blood sugar) (11) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Has been linked with disordered eating behavior, especially for adolescents and young adults (12)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Can cause hunger, irritability, sleep disturbances, digestive issues, headaches, and dehydration (13)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Potential to not lose weight or even gain weight<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Some studies suggest it may present a higher risk of cardiovascular death (14) <\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchormdmediterranean-diet\"><a id=\"md\" class=\"linkj\"><\/a>\r\nMediterranean Diet<\/h2>\n\n\n\n<p>As the name suggests, the <a href=\"https:\/\/barbend.com\/mediterranean-diet\/\">Mediterranean diet<\/a> is inspired by the healthy eating habits of people who live near the Mediterranean Sea. Those countries, including Greece, Italy, Spain, Lebanon, Turkey, and more, have some of the longest life expectancies in the world. Could their diets be to thank?<\/p>\n\n\n\n<p>Evidence-based research has linked the Mediterranean diet with longer life expectancies. According to a recently published study, the average global life expectancy is 69.5 years, but Italy, known for its diet rich in olive oil and fresh produce, boasts an average life expectancy of 81.6 years. (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1279770723008552?via%3Dihub#bib18\" target=\"_blank\" rel=\"noopener\">15<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-mediterranean-diet-and-how-does-it-work\">What Is the Mediterranean Diet and How Does it Work?<\/h3>\n\n\n\n<p>The diet is rich in heart-healthy foods such as vegetables, fish, fruit, grains, olive oil, and nuts. Consumption of red meat and sweets with added sugar or honey is kept to a minimum, and dairy intake is moderate and consists of high-quality sources such as yogurt and cheeses.<\/p>\n\n\n\n    <section id='block_15dacd7d215bc3289d8f33b8f73b4c69' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Can support weight loss<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Easy diet to adhere to<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May reduce the risk of developing diabetes and cardiovascular disease (16) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May help lower the risk of dementia and Alzheimer&#8217;s disease (17) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Recommended by the American Heart Association due to emphasis on vegetables, fruits, whole grains, beans, and legumes, with the addition of fat-free or low-fat dairy products, fish, poultry, olive oil, and nuts (18)\u00a0<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Benefits may be connected with a typical Mediterranean lifestyle: less sedentary, better sleep habits, less alcohol consumption, and less smoking<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May experience iron deficiencies and calcium loss due to this diet (19) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Consuming too much fat from olive oil and nuts may lead to unexpected weight gain<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchortkdthe-ketogenic-diet\"><a id=\"tkd\" class=\"linkj\"><\/a>\r\nThe Ketogenic Diet<\/h2>\n\n\n\n<p>In recent years, the <a href=\"https:\/\/barbend.com\/ketogenic-diet-strength-training\/\">ketogenic diet<\/a> has arguably been one of the most discussed and debated diets. Consider how long the Atkins diet has been a topic of conversation. Even if you\u2019re not a follower, you\u2019ve no doubt seen specially designed keto snacks on store shelves for its devotees.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-ketogenic-diet-and-how-does-it-work\">What Is the Ketogenic Diet and How Does it Work?<\/h3>\n\n\n\n<p>The ketogenic diet, or keto, as it\u2019s called for short, was originally developed to help treat childhood epilepsy. Fast-forward 100 years, and it\u2019s a popular fad diet for weight loss. It\u2019s characterized by its high fat (70 to 80 percent of your daily calories), moderate protein (10 to 20 percent), and minimal carb content (only about 5 to 10 percent, though some versions prohibit carbs altogether). (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10814162\/\" target=\"_blank\" rel=\"noopener\">20<\/a>) This means you\u2019ll be eating a lot of avocados, eggs, and bunless cheeseburgers.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/08\/image-1.jpeg\" alt=\"Chicken from ButcherBox\" class=\"wp-image-277652\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/08\/image-1.jpeg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/08\/image-1-120x68.jpeg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/08\/image-1-50x28.jpeg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/08\/image-1-489x275.jpeg 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Chicken from ButcherBox<\/figcaption><\/figure>\n\n\n\n<p>The keto diet was designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs (the body\u2019s primary and preferred energy source). (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10814162\/\" target=\"_blank\" rel=\"noopener\">20<\/a>)<\/p>\n\n\n\n    <section id='block_0e70bee31e0b905bb1d93a5f10f044db' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May help with weight loss and appetite control (21)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Can lower bad cholesterol and increase good cholesterol (21)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May help patients with diabetes reduce their need for insulin (21)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May support cancer treatment (22)\u00a0<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>It may not be more effective for weight loss than other calorie-restricting diets<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Lack of beans, fruits, veggies, and whole grains can cause nutrient deficiencies<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Not ideal for athletes who need fuel for training and competition<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Potential long-term risks include kidney stones, liver disease, and constipation (20)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Likely not suitable longterm<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Extra steps involve using a ketone meter or urine test strips, to check that you\u2019re in ketosis<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<p><strong><em>[Related: <\/em><\/strong><a href=\"https:\/\/barbend.com\/ketogenic-diet-strength-training\/\"><strong><em>Ketogenic Diet Strength Training<\/em><\/strong><\/a><strong><em>]<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchoriifymif-it-fits-your-macros-iifym\"><a id=\"iifym\" class=\"linkj\"><\/a>\r\nIf It Fits Your Macros (IIFYM)<\/h2>\n\n\n\n<p>Most people fall off their diets because they\u2019re too regimented \u2014 you have to eat the same thing day after day. Eating chicken, rice, and broccoli on repeat is miserable for most folks. Enter the <a href=\"https:\/\/barbend.com\/iifym-diet\/\">IIFYM diet<\/a>, or \u201cIf It Fits Your Macros\u201d \u2014 a more flexible dieting approach that lets you eat whatever you want as long as you hit your pre-determined protein, carb, and fat targets.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-iifym-diet-and-how-does-it-work\">What Is the IIFYM Diet and How Does it Work?<\/h3>\n\n\n\n<p>First, you must determine how much of each macronutrient you need to eat per day to accomplish your goals, whether to lose weight or gain weight. The amount of each macronutrient a person needs will change based on that specific person and their goals.\u00a0<\/p>\n\n\n\n<p>Nutrition needs are individualized, but the acceptable macronutrient range says you should get 45 to 65 percent of your daily calories from carbs, 20 to 35 percent from fat, and 10 to 35 percent from protein. (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\">4<\/a>) You can use our <a href=\"https:\/\/barbend.com\/best-macros-calculator\/\">macros calculator<\/a> as a starting point.<\/p>\n\n\n\n\t\t<div id=\"bb_cal_ui\">\r\n\r\n\t\t\t<div class=\"dpg-calculator macros-calculator\">\r\n\t\t\t\t<h2 class=\"dpg-h2 calc-header\">Macronutrient Calculator<\/h2>\r\n\t\t\t\t<div class=\"calc-container\">\r\n<div class=\"g-heading\">\r\n\t<h4 id=\"form-heading_3-1\" class=\"comp form-heading mntl-text-block\"><\/h4>\r\n\t<div id=\"radio-toggle_3-1\" class=\"comp radio-toggle g-item\">\r\n\t\t<input id=\"radio_3-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_0\">Imperial <\/label>\r\n\t\t<input id=\"radio_3-1_1\" name=\"units\" type=\"radio\" value=\"SI\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_1\">Metric <\/label><\/div>\r\n<\/div>\r\n\t\t\t\t\t<h3 class=\"dpg-h3 calc-answer\"><\/h3>\r\n\t\t\t\t\t\r\n\r\n\t\t\t\t\t<span class=\"calc-subheader\">Age<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"age\" placeholder=\"Years\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Sex<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-male\" checked=\"checked\" name=\"sex\" type=\"radio\" value=\"M\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small\" for=\"macros-male\">Male<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-female\" name=\"sex\" type=\"radio\" value=\"F\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right\" for=\"macros-female\">Female<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Height<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-feet hidenow\" checked=\"checked\" name=\"height-system\" type=\"radio\" value=\"feet\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-feet\"><span>\r\n\t\t\t\t\t\t<\/span>Feet<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-meters hidenow\" name=\"height-system\" type=\"radio\" value=\"meters\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-meters\">\r\n\t\t\t\t\t\t<span><\/span>Meters<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half\" name=\"height-tens\" placeholder=\"Feet\" type=\"text\" value=\"\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half calc-float-right\" name=\"height-units\" placeholder=\"Inches\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Weight<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-pounds hidenow\" checked=\"checked\" name=\"weight-system\" type=\"radio\" value=\"pounds\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-pounds\">\r\n\t\t\t\t\t\t<span><\/span>Pounds<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-kilos hidenow\" name=\"weight-system\" type=\"radio\" value=\"kilos\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-kilos\">\r\n\t\t\t\t\t\t<span><\/span>Kilograms<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"weight\" placeholder=\"Pounds\" type=\"text\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Goal<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal1\" checked=\"checked\" name=\"goal\" type=\"radio\" value=\"fat-loss\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal1\"><span>\r\n\t\t\t\t\t\t<\/span>Fat Loss<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal2\" name=\"goal\" type=\"radio\" value=\"maintenance\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal2\"><span>\r\n\t\t\t\t\t\t<\/span>Maintenance<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal3\" name=\"goal\" type=\"radio\" value=\"gains\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal3\"><span>\r\n\t\t\t\t\t\t<\/span>Muscle Gain<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Activity Level<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity1\" checked=\"checked\" name=\"activity\" type=\"radio\" value=\"a1\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity1\"><span>\r\n\t\t\t\t\t\t<\/span>Sedentary: little or no exercise\t<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity2\" name=\"activity\" type=\"radio\" value=\"a2\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity2\"><span>\r\n\t\t\t\t\t\t<\/span>Moderate exercise 1-3 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity3\" name=\"activity\" type=\"radio\" value=\"a3\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity3\"><span>\r\n\t\t\t\t\t\t<\/span>Moderate exercise 4-5 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity4\" name=\"activity\" type=\"radio\" value=\"a4\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity4\"><span>\r\n\t\t\t\t\t\t<\/span>Daily moderate exercise or intense exercise 3-4 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity5\" name=\"activity\" type=\"radio\" value=\"a5\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity5\"><span>\r\n\t\t\t\t\t\t<\/span>Intense exercise 6-7 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity6\" name=\"activity\" type=\"radio\" value=\"a6\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity6\"><span>\r\n\t\t\t\t\t\t<\/span>Very intense exercise daily, or physical job\t<\/label><\/div>\r\n\r\n\t\t\t\t\t\t<span class=\"calc-subheader\">Adjust Protein<\/span>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein1\" name=\"adprotein\" type=\"radio\" value=\"low\"  checked=\"checked\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein1\"><span>\r\n\t\t\t\t\t\t<\/span>Minimum\t<\/label><\/div>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein2\" name=\"adprotein\" type=\"radio\" value=\"normal\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein2\"><span>\r\n\t\t\t\t\t\t<\/span>Standard\t<\/label><\/div>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein3\" name=\"adprotein\" type=\"radio\" value=\"high\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein3\"><span>\r\n\t\t\t\t\t\t<\/span>High\t<\/label><\/div>\r\n\t\t\t\t\t<button class=\"bb-flat-btn calc-submit\" type=\"button\">Calculate<\/button>\r\n<!--result--->\r\n<div id=\"cal_result\" style=\"display:none;\">\t\r\n\t<div class=\"macro_results\">\r\n\t<div class=\"result-head\">\r\n\t\t<h3 class=\"macro_title\">Total  Calories: <font style=\"color:#8cc53f;\"><strong><span class=\"macro_cals_rs\"><\/span><\/strong><\/font> Per Day<\/h3>\r\n\t<\/div>\r\n\t<div class=\"macro_table\" style=\"padding:10px 0;\"><\/div>\r\n\t\t<div class=\"bmr_table\" style=\"padding:10px 0;\">\r\n\t\tYour Daily Macronutrients:<\/div>\r\n\t\r\n\r\n\t<table class=\"macrotable\">\r\n\t\t<tr>\r\n\t\t\t<th style=\"width:80%\"><strong>Recommended<\/strong><\/th>\r\n\t\t\t<th style=\"width:20%\"><strong>Daily<\/strong><\/th>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Protein <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_protein_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Carbs <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_carbs_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Fat <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_fat_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t<\/table>\r\n<\/div>\r\n\t\t\r\n\t<\/div>\r\n<!--end--->\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\t\r\n<script>\r\njQuery(document).ready(function($) {\r\n\tvar units_x;\r\n\tunits_x=\"EN\";\r\n\t$('.macros-calculator input[name=\"units\"]').click(function() {\t\r\n\t\tvar units_v = $(this).val();\r\n\r\n\t\tif (units_v == \"SI\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\r\n\t\t\tunits_x=\"SI\";\r\n\t\t\t$(\"input[id=macros-meters]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",true);\r\n\r\n\t\t}\r\n\r\n\t\telse if (units_v == \"EN\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\r\n\t\t\tunits_x=\"EN\";\r\n\t\t\t$(\"input[id=macros-feet]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",true);\r\n\t\t\t\r\n\t\t}\r\n\t});\r\n\r\n\t\r\n\t\r\n\t$('.macros-calculator input[name=\"height-system\"]').click(function() {\t\r\n\t\tvar heightUnits = $(this).val();\r\n\r\n\t\tif (heightUnits == \"meters\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (heightUnits == \"feet\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\r\n\t$('.macros-calculator input[name=\"weight-system\"]').click(function() {\t\r\n\t\tvar weightUnits = $(this).val();\r\n\r\n\t\tif (weightUnits == \"kilos\") {\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (weightUnits == \"pounds\") {\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\t\r\n\t$('.macros-calculator .calc-submit').click(function() {\r\n\t\tvar pweight=0;\r\n\t\tvar height = 0;\r\n\t\tvar daily_cal=0;\r\n\t\tvar heightTens = parseInt($('.macros-calculator input[name=\"height-tens\"]').val());\r\n\t\tvar heightUnits= parseInt($('.macros-calculator input[name=\"height-units\"]').val());\r\n\t\tvar heightType = $('.macros-calculator input[name=\"height-system\"]:checked').val();\r\n    var weight = parseInt($('.macros-calculator input[name=\"weight\"]').val());\r\n\t\tvar weightType = $('.macros-calculator input[name=\"weight-system\"]:checked').val();\r\n\t\tvar calories = 0;\r\n\t\tvar age = parseInt($('.macros-calculator input[name=age]').val());\r\n\t\tvar sex = $('.macros-calculator input[name=sex]:checked').val();\r\n\t\tvar job = $('.macros-calculator input[name=activity]:checked').val();\r\n    var goal = $('.macros-calculator input[name=goal]:checked').val();\r\n\tvar adprotein = $('.macros-calculator input[name=adprotein]:checked').val();\r\n    var carbs = 0;\r\n    var protons = 0;\r\n    var fats = 0;\r\n\r\n        if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {\r\n            $('.macros-calculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Please enter values for all the fields.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n \t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n           $('.bmr_calculator #cal_result').hide();\r\n\t\t}\r\n        else {\r\n            if(isNaN(heightUnits)) {\r\n                heightUnits = 0;\r\n            }\r\n\r\n            if (units_x == \"EN\") {\r\n                height = ((heightTens * 30.48) + (heightUnits * 2.54));\r\n            }\t\r\n            else {\r\n                height = (heightTens * 100) + heightUnits;\r\n            }\t\t\t\r\n\t\t\t\t\t\r\n            if (units_x == \"EN\") {\r\n\t\t\t\tpweight = weight;\r\n                weight = (weight * 0.453592);\r\n            }else{\r\n\t\t\t\tpweight = weight*2.205;\r\n\t\t\t}\t\t\t\r\n\r\n            if (sex == \"M\") {\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);\r\n\t\t\t\tdaily_cal= Math.round(calories);\r\n            } \r\n            else {\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);\r\n\t\t\t\tdaily_cal= Math.round(calories);\r\n            }\r\n\t\t\t\r\n            switch (job) {\r\n                case \"a1\":\r\n                    calories = Math.round(calories * 1.2);\r\n                    break;\r\n                case \"a2\":\r\n                    calories = Math.round(calories * 1.375);\r\n                    break;\r\n                case \"a3\":\r\n                    calories = Math.round(calories * 1.466);\r\n                    break;\r\n                case \"a4\":\r\n                    calories = Math.round(calories * 1.55);\r\n                    break;\r\n                case \"a5\":\r\n                    calories = Math.round(calories * 1.725);\r\n                    break;\r\n                case \"a6\":\r\n                    calories = Math.round(calories * 1.9);\r\n                    break;\r\n            }\r\n            \r\n            switch (goal) {\r\n                case \"fat-loss\":\r\n                    if (calories <= 2000) calories =  Math.round(0.9 * calories);\r\n                    if (calories > 2000) calories =  Math.round(0.8 * calories);\r\n                \/\/    carbs = Math.round(0.40 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.40 * calories \/ 4);\r\n                   \/\/ fats = Math.round(0.20 * calories \/ 9);\r\n \t\t\t\t\t\r\n\t\t\t\t\tfats = Math.round(pweight*0.3);\r\n                    break;\r\n                case \"maintenance\":\r\n                 \/\/   carbs = Math.round(0.45 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.30 * calories \/ 4);\r\n                   \/\/ fats = Math.round(0.25 * calories \/ 9);\r\n                   fats = Math.round(pweight*0.4);\r\n                    break;\r\n                case \"gains\":\r\n                    calories += 200;\r\n                 \/\/   carbs = Math.round(0.45 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.30 * calories \/ 4);\r\n               \/\/     fats = Math.round(0.25 * calories \/ 9);\r\n               fats = Math.round(pweight*0.5);\r\n                    break;\r\n            }\r\n           switch (adprotein) {\r\n                case \"low\":\r\n                 \tprotons = Math.round(pweight*0.72);\r\n                    break;\r\n                case \"normal\":\r\n                 \tprotons = Math.round(pweight*1);\r\n                    break;\r\n                case \"high\":\r\n                 \tprotons = Math.round(pweight*1.4);\r\n                    break;\r\n            }\t\t\t\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\/\/Convert Fat and Protein to Calories\r\n\t\t\t var pCalories= protons * 4;\r\n\t\t\t var fCalories= fats*9;\r\n\t\t\t var pfCalories = pCalories+fCalories;\r\n\r\n\t\t\t  carbs = Math.round((calories-pfCalories)\/4);\r\n\r\n             $('.macros-calculator  #cal_result').show();\r\n             $('.macros-calculator .macro_protein_rs').html(protons);\r\n             $('.macros-calculator .macro_carbs_rs').html(carbs);\r\n             $('.macros-calculator .macro_fat_rs').html(fats);\r\n\t\t\t$('.macros-calculator .macro_cals_rs').html(calories);\r\n\t\t   $('html, body').animate({scrollTop: $(\".macros-calculator #cal_result\").offset().top-150}, 1000);\r\n\t\t   $('.macros-calculator .calc-answer').html('');\t\t\t\t\r\n\r\n\t\t}\r\n    });\r\n\r\n\r\n\t\r\n});\r\n<\/script>\r\n<style>\r\n\t.bb_cal_error span{display:inline-block;}\r\n#bb_cal_ui .calc-header {\r\n    border-bottom: 2px solid #8cc540;\r\n    padding: 5px 0 !important;\r\n    font-size: 36px;\r\n    font-weight: 700;\r\n    margin: 34px 0 30px 0px !important;\r\n}\r\n#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{\r\n\tborder: 0px;\r\n    padding: 8px 2px;\r\n}\r\n\t\r\n#cal_result .macrotable td{\r\n    border-bottom: 1px solid #ccc;\r\n}\r\n#cal_result .macrotable th{\r\n    border-bottom: 2px solid #92c663;\r\n}\t\r\n\t.macro_result_align{text-align:center; font-weight:600;}\t\r\n#bb_cal_ui {\r\n    box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);\r\n    transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;\r\n    margin: 0px;\r\n    padding: 18px 20px 20px 20px;\r\n}\t\r\n.calc-label span{display:none!important;}\r\n\r\ndiv#bb_cal_ui .hidenow{\r\ndisplay:none;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator h2.calc-header {\r\n\tbackground: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.cals-and-macros-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n.cals-and-macros-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n.cals-and-macros-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\nbox-sizing: border-box;\r\n    height: auto;\r\n    line-height: inherit;\r\n    padding: 4px 15px;\r\n    width: 48.5%!important;\r\n    font-weight: 500;\r\n    background: #fff;\r\n    color: #000;\r\n\tfont-size: 17px;\r\n}\t\r\n@media (max-width: 768px) {\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\n\twidth: 100% !important;\r\n\t}\t\r\n\t.macros-calculator{margin:0px !important;}\r\n\t#bb_cal_ui h3 {font-size: 20px;}\r\n\r\n#bb_cal_ui .calc-header {\r\n    padding: 5px 0 !important;\r\n    font-size: 22px;\r\n    margin: 10px 0 25px 0px !important;\r\n}\t\r\n}\t\r\n.cals-and-macros-calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n.cals-and-macros-calculator .calc-label {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 100%;\r\n}\r\n.cals-and-macros-calculator .calc-label-small {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 49.5%;\r\n}\r\n.cals-and-macros-calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.cals-and-macros-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n#bb_cal_ui h3:after {\r\n    content: \"\";\r\n    display: block;\r\n    width: 100px;\r\n    padding: 0px 0;\r\n    border-bottom: 0px solid #8cc540;\r\n}\t\r\n#bb_cal_ui .calc-container{\r\n    padding:0px;\r\n}\r\n#bb_cal_ui .g-heading {\r\n    display: -webkit-box;\r\n    display: -webkit-flex;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 0;\r\n    padding: 0;\r\n    -webkit-box-pack: justify;\r\n    -webkit-justify-content: space-between;\r\n    -ms-flex-pack: justify;\r\n    justify-content: space-between;\r\n    -webkit-box-align: center;\r\n    -webkit-align-items: center;\r\n    -ms-flex-align: center;\r\n    align-items: center;\r\n\tfloat:right;\r\n}\r\n\r\n#bb_cal_ui .form-heading {\r\n    -webkit-box-flex: 1;\r\n    -webkit-flex: 1 0 auto;\r\n    -ms-flex: 1 0 auto;\r\n    flex: 1 0 auto;\r\n}\r\n#bb_cal_ui h3 {\r\n    font-size: 24px;\r\n}\r\n#bb_cal_ui h3, .tool-heading {\r\n    margin: 0 0 8px;\r\n    padding: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle {\r\n    font-size: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio] {\r\n    position: absolute;\r\n    visibility: hidden;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    background-color: #15131D;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    color: #fff;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]+label {\r\n    background-color: #fff;\r\n    color: #777;\r\n}\r\n#bb_cal_ui .radio-toggle label:last-of-type {\r\n    border-radius: 0;\r\n    border-left: none;\r\n}\r\n#bb_cal_ui .radio-toggle label {\r\n    font-size: 1rem;\r\n    padding: 5px 14px;\r\n    border: 1px solid #DADADA;\r\n}\r\n#bb_cal_ui .btn {\r\n    display: inline-block;\r\n    border: 0;\r\n    padding: 1em;\r\n    background: #E25F2F;\r\n    color: #fff;\r\n    line-height: 1;\r\n    text-align: center;\r\n    -webkit-transition: all .15s ease-out;\r\n    transition: all .15s ease-out;\r\n}\r\n#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {\r\n    cursor: pointer;\r\n}\r\n\r\n.calc-note {\r\n\tmargin: 10px 0 40px 0;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator h2.calc-header {\r\n    background: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.macros-slider-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n\r\n.macros-slider-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n\r\n.macros-slider-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\n\r\n.macros-slider-calculator .calc-row-half {\r\n    display: inline-block;\r\n    vertical-align: top;\r\n    width: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .float-right {\r\n    float: right;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .calc-dropdown {\r\n    height: 46px;\r\n    vertical-align: top;\r\n    width: 100%;\r\n    border-radius: 3px;\r\n    font-size: 16px;\r\n}\r\n\r\n.macros-slider-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n\r\n.macros-calculator .calc-container{\r\n\tmargin: 0px;\r\n}\r\n\r\n.macros-calculator{\r\n\tmargin: 15px;\r\n}\r\n\r\n.macros-calculator .calc-subheader, .calc-subheader {\r\n    display: block;\r\n    margin: 25px 2px 8px 2px;\r\n    font-weight: 600;\r\n}\r\n.macros-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .macros-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 100%;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size: 17px;\r\n}\r\ndiv#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 48.5%;\r\n\tfont-weight: 500;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size:17px;\r\n\t}\r\n.macros-calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.macros-calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.macros-calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.macros-calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.macros-calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #8cc53f;\r\n}\r\n.macros-calculator .calc-label, .calc-label {\r\n    border: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n}\r\n.macros-calculator .calc-label-small, .calc-label-small {\r\nborder: solid 1px #e1e1e1;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    padding: 6.5px 15px;\r\n    width: 48.5%;\r\n\r\n}\r\n.macros-calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.macros-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n#cal_result {\r\n    padding: 25px 0px;\r\n}\r\n#keto_cal_form, #cal_result {\r\n    margin: 0 auto;\r\n}\r\n.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {\r\n    margin-bottom: 45px;\r\n}\r\n#cal_result .result-body {\r\n    display: flex;\r\n    margin-right: -25px;\r\n}\r\n#cal_result .result-body > div {\r\n    color: #2b2b2b;\r\n    font-size: 16px;\r\n    letter-spacing: 0;\r\n    line-height: 45px;\r\n    background: #e6f3d4;\r\n    box-shadow: 0 1px 3px 0 rgb(164, 183, 136);\r\n    border-radius: 4px;\r\n    text-align: center;\r\n    padding: 37px;\r\n    flex: 1;\r\n    margin: 0 25px 0 0;\r\n    display: flex;\r\n    flex-flow: column;\r\n    align-items: stretch;\r\n    justify-content: center;\r\n}\r\n#cal_result .result-body .rs {\r\n    font-size: 40px;\r\n    font-weight: bold;\r\n    color: #2b2b2b;\r\n    display: block;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n#cal_result .result-body .rs-unit {\r\n    white-space: nowrap;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n.calc-submit {\r\n    background: #2b2b2b;\r\n    border: 0;\r\n    height: 50px;\r\n    display: flex;\r\n    align-items: center;\r\n    justify-content: center;\r\n    font-size: 25px;\r\n    font-weight: 700;\r\n    color: #FFF;\r\n    transition: all 150ms ease;\r\n    text-transform: uppercase;\r\n    width: 100%;\r\n    margin: 30px 0 5px 0;\r\n}\r\n.calc-submit:hover {\r\n    background: #8cc53f;\r\n\t}\t\r\n\/* Media Queries *\/\r\n\r\n@media all and (max-width: 1023px) {\r\n\t.three-columns {\r\n\t\tmargin-left: 0;\r\n\t\tmargin-right: 0;\r\n\t}\r\n\t.three-columns .article-block {\r\n\t\tflex: 1 46%;\r\n\t\tmax-width: 46%;\r\n\t\tmargin: 20px 2%;\r\n\t}\r\n\t\r\n\t#cal_result .result-body {\r\n\t\tflex-wrap: wrap;\r\n\t}\r\n\t\r\n\t#cal_result .result-body > div {\r\n\t\tmax-width: 45%;\r\n\t\tflex: 1 46%;\r\n\t\tmargin-top: 28px;\r\n\t}\r\n\t\r\n}\r\n\r\n\r\n@media all and (max-width: 600px) {\r\n\t.navbar #main-menu > li > .nav-link {\r\n\t\tpointer-events: none;\r\n\t\tcursor: default;\r\n\t}\r\n\t.button-box {\r\n\t\tposition: relative;\r\n\t\tz-index: 5;\r\n\t}\r\n\t.hero-button-box {\r\n\t\ttext-align: left;\r\n\t}\r\n\t.hero-button-box .button.track.hero-button {\r\n\t\tdisplay: inline-block !important;\r\n\t\tmax-width: 200px;\r\n\t\tmargin-left: 15px;\r\n\t}\r\n}\r\n\r\n@media screen and (max-width: 479px) {\r\n\t.play-button-box {\r\n\t  left: calc(50% - 35px);\r\n\t  top: calc(50% - 35px);\r\n\t}\r\n}\r\n@media all and (max-width: 767px) {\r\n\t\r\n\tul.list {\r\n\t\tpadding-left: 25px !important;\r\n\t}\r\n\t\r\n#cal_result .result-body > div {\r\n\t\tmax-width: 100%;\r\n\t\tflex: 1;\r\n\t}\r\n\r\n<\/style>\r\n\n\n\n\n<p>(As ever, consulting with a registered dietitian will yield the most personalized results.)<\/p>\n\n\n\n<p>From there, make sure that everything you eat fits into those macros by tracking what you eat on an app like MyFitnessPal. You can eat a slice of pizza or your favorite Little Debbie cake so long as you don\u2019t go over your carb or fat limit.&nbsp;<\/p>\n\n\n\n    <section id='block_f53f6acb99de6077690ccb65d5cc3db6' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Flexible way of eating<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>No food is off limits with this diet<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>IIFYM calculators can help you formulate the amount of macros you need depending on your goal<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Need to track every meal and snack you eat and count up the macronutrients<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Hyper-focus on tracking every morsel you consume may not be ideal for individuals prone to disordered eating habits<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>A sweet treat or carb-heavy meal at lunch may affect what you can eat the rest of your day<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>IIFYM is often touted as an anti-diet, but it is absolutely a diet\u00a0<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorvveganism\"><a id=\"v\" class=\"linkj\"><\/a>\r\nVeganism<\/h2>\n\n\n\n<p>Veganism is one of the fastest-growing movements in the United States. The number of Americans who follow a veg diet increased by 600 percent from 2014 to 2018, and the plant-based diet market increased by 29 percent between 2017 and 2019, highlighting an increased interest in meat alternatives like Beyond Burgers. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\" target=\"_blank\" rel=\"noopener\">23<\/a>)<\/p>\n\n\n\n<p><strong><em>[Related: <\/em><\/strong><a href=\"https:\/\/barbend.com\/strongest-vegans-on-earth\/\"><strong><em>Strongest Vegans on Earth<\/em><\/strong><\/a><strong><em>]<\/em><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-veganism-and-how-does-it-work\">What is Veganism and How Does it Work?<\/h3>\n\n\n\n<p>While mainstream media considers it a diet, wherein followers avoid animal-based products, some consider it a lifestyle (many vegans avoid wearing any leather or animal hide). A few years ago, vegans would only eat beans, legumes, grains, egg-free pasta, fruits, and vegetables. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/1st-phorm-vegan-power-pro-bar-opening-wrapper-close-up-1024x768.jpg\" alt=\"A BarBend tester opening up a 1st Phorm vegan power protein bar\" class=\"wp-image-273717\" style=\"object-fit:cover;width:760px;height:427px\" width=\"760\" height=\"427\"\/><figcaption class=\"wp-element-caption\">Our tester opening up a 1st Phorm Vegan Power protein bar. <\/figcaption><\/figure>\n\n\n\n<p>However, advances in technology have allowed the alternative meat industry to provide vegans (and those following a vegetarian diet) access to a wider variety of products.\u00a0\u00a0<\/p>\n\n\n\n    <section id='block_9f70a8a33ed765801b947bdcf6b912c3' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>One study that followed 250,000 people and their eating habits found that vegans tend to have a 25% lower risk of heart disease and a 15% lower risk of cancer than those who ate animal products (24)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>High-fiber plant-based foods such as fruits and vegetables can support digestion<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>\u00a0High-quality carbohydrates can provide more energy and fuel<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Studies have shown that vegans tend to have lower weights, as well as lower blood pressure and cholesterol levels (25)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>A vegan diet can help reduce greenhouse gas emissions, soil degradation, and deforestation (26)<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Vegans may be at a higher risk of being deficient in vitamins and minerals such as iron, zinc, vitamin D and B-12, calcium, and omega-3 fatty acids (27)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Vegans may want to supplement with a plant-based protein source \u2014 consider some of the best vegan protein powders we\u2019ve tested \u2014 to maintain or gain muscle mass<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorcdcarnivore-diet\"><a id=\"cd\" class=\"linkj\"><\/a>\r\nCarnivore Diet<\/h2>\n\n\n\n<p>What if your mother\u2019s advice to eat your vegetables was a lie? That\u2019s the essence of the carnivore diet, the antithesis of veganism. Carnivore devotees <em>only <\/em>eat animal-based products \u2014 meat, cheese, milk, animal-based fats, and eggs (though some variations only allow meat, no eggs, and dairy). There are no grains, no vegetables, and no fruits. No, that\u2019s not a joke.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-carnivore-diet-and-how-does-it-work\">What is the Carnivore Diet and How Does it Work?<\/h3>\n\n\n\n<p>Also known as the zero carb diet, the <a href=\"https:\/\/barbend.com\/carnivore-diet-zero-carb\/\">carnivore diet<\/a> is basically a variation of the keto diet since fats and proteins are prioritized over carbs. This dietary approach flies in the face of scientific research that suggests that limiting your meat intake can extend your life and improve cardiovascular health. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/lean-beef-and-potatoes-1.png\" alt=\"Lean beef and potatoes\" class=\"wp-image-275090\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/lean-beef-and-potatoes-1.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/lean-beef-and-potatoes-1-120x68.png 120w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/lean-beef-and-potatoes-1-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/lean-beef-and-potatoes-1-489x275.png 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Lean beef and potatoes<\/figcaption><\/figure>\n\n\n\n<p>Still, its followers have claimed it can fight inflammation and prevent nutrient deficiencies. There is some research suggesting that it can lead to weight loss, especially since protein increases the body\u2019s thermic effect of feeding \u2014 the energy it takes to digest food. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8684475\/\" target=\"_blank\" rel=\"noopener\">28<\/a>)<\/p>\n\n\n\n    <section id='block_7499c951bc8d07ac52b05a6dc65d5951' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>People with diabetes may experience improved blood glucose control (28)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May initially lose weight on this diet due to cutting out refined carbohydrates and sugar (28)<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>The lack of fruits and vegetables may lead to an increased risk of heart disease, cancer, and overall risk of death (29) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Gut health can diminish due to the lack of fiber, and micronutrient deficiencies are sure to stack up (30) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Mass production of animal-based foods is harmful to the planet (31)<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorpdpaleo-diet\"><a id=\"pd\" class=\"linkj\"><\/a>\r\nPaleo Diet<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/barbend.com\/paleo-diet-guide\/\">paleo diet<\/a>, sometimes called \u201cThe Caveman Diet,\u201d could be considered a cousin of the carnivore diet. It emphasizes foods that early humans, our hunter-gatherer ancestors, are thought to have eaten. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9957574\/\" target=\"_blank\" rel=\"noopener\">32<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-paleo-diet-and-how-does-it-work\">What is the Paleo Diet and How Does it Work?<\/h3>\n\n\n\n<p>This diet prioritizes whole foods such as fish, vegetables, fruit, nuts, and seeds, in addition to meat. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/IMG_1547.jpg\" alt=\"Trifecta Nutrition Salmon\" class=\"wp-image-275079\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/IMG_1547.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/IMG_1547-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/IMG_1547-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/07\/IMG_1547-489x275.jpg 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Trifecta Nutrition Salmon<\/figcaption><\/figure>\n\n\n\n<p>It also avoids grains, dairy, processed foods, beans, legumes, and sugars.<\/p>\n\n\n\n    <section id='block_d41e020733f2197915076835c0f0cd97' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>High protein, healthy fats, and the elimination of processed foods in this eating pattern may be worthwhile reasons to participate\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Some studies have suggested that it may be effective in helping people lose weight, drop their blood pressure, and improve other blood markers (33)\u00a0<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>More research needs to be done on the diet\u2019s effects on overall health<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Excludes whole grains, which research suggests help ward off heart disease and diabetes (34)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>No milk, cheese, or yogurt allowed, so some individuals may not get enough calcium in their diet (35)<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Some individuals may not get enough calcium in their diet (39)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Legumes aren\u2019t allowed, which tend to be a staple for those who want to avoid animal-based proteins<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchordwbddessert-with-breakfast-diet\"><a id=\"dwbd\" class=\"linkj\"><\/a>\r\nDessert with Breakfast Diet<\/h2>\n\n\n\n<p>You may start each morning with a plate of eggs and some oatmeal, but how would you feel about finishing that with a cookie or a slice of cake? Well, you can on the dessert with breakfast diet. This diet is exactly what it sounds like \u2014 a sugary treat first thing in the morning. It sounds too good to be true, but there\u2019s evidence it works for different goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-dessert-with-breakfast-diet-and-how-does-it-work\">What is the Dessert with Breakfast Diet and How Does it Work?<\/h3>\n\n\n\n<p>A 2012 study in the journal <em>Steroids<\/em> found that people who ate high-carb and <a href=\"https:\/\/barbend.com\/high-protein-foods\/\">high-protein foods<\/a> for their meal that included a dessert lost more weight and kept it off for the duration of the eight-month-long study than those who had a low-carb, high-protein breakfast. (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0039128X11003515?via%3Dihub\" target=\"_blank\" rel=\"noopener\">36<\/a>)<\/p>\n\n\n\n    <section id='block_b8d476fa4571661ab8ca6d6eae918f66' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Can help avoid regaining weight after weight loss by reducing cravings (36)\u00a0<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Easier diet to maintain than a more restricted, low-carb diet<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May reduce levels of ghrelin, a hormone that triggers food cravings (36)<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Changes in blood glucose levels may contribute to continued sugar cravings (37) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>May not be suitable for people with diabetes due to the inclusion of a large amount of carbohydrates<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorsdsirtfood-diet\"><a id=\"sd\" class=\"linkj\"><\/a>\r\nSirtfood Diet<\/h2>\n\n\n\n<p>Thanks to endorsements from Adele and British royal Pippa Middleton, the sirtfood diet has grown in popularity in recent years. Created by nutritionists Aidan Goggins and Glen Matten, the diet focuses on foods high in sirtuins (SIRTs), a group of proteins found in the body that regulate metabolism, and calorie restriction for weight loss.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-the-sirtfood-diet-and-how-does-it-work\">What is the Sirtfood Diet and How Does it Work?<\/h3>\n\n\n\n<p>Some foods high in SIRTs include red wine, dark chocolate, walnuts, kale, buckwheat, Medjool dates, walnuts, arugula, coffee, capers, and extra-virgin olive oil. However, following the sirtfood diet isn\u2019t as simple as just eating those foods. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9563801\/\" target=\"_blank\" rel=\"noopener\">38<\/a>) Goggins and Matten prescribe a two-phase approach in their book. In the first three days of phase one, you only drink three green juices and eat one full meal rich in sirtfoods, amounting to 1,000 calories for three days.<\/p>\n\n\n\n<p><strong><em>[Related: <\/em><\/strong><a href=\"https:\/\/barbend.com\/benefits-of-greens-powder\/\"><strong><em>Benefits of Green Powders<\/em><\/strong><\/a><strong><em>]<\/em><\/strong><\/p>\n\n\n\n<p>On days four to seven, your caloric intake goes up to 1,500. Then, in phase two, you eat three sirtfood-rich meals and drink one green juice per day for two weeks. After that, you can either repeat that process or stick to a diet rich in sirts while continuing to drink at least one juice per day.&nbsp;<\/p>\n\n\n\n<p>Unfortunately, research surrounding the sirtfood diet and its long-term effects is limited.&nbsp;<\/p>\n\n\n\n    <section id='block_8b59f60cf68015087bc3f4619066a9b6' class='p4-blocks-pros-cons-list p4-blocks-pros-cons-list--default'>\n\n        \n        <div class='p4-blocks-pros-cons-list__columns-container p4-blocks-pros-cons-list__columns-container--default'>\n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-pros p4-blocks-pros-cons-list__list-title--default'>\n                        Pros                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Sirtuins have anti-inflammatory properties, can help prevent disease, may reduce weight, and may increase muscle mass (39) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Research suggests sirtuins may play a role in fat loss (40) <\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--pros'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Layer_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 34 30\" style=\"enable-background:new 0 0 34 30;\" xml:space=\"preserve\">\n<style type=\"text\/css\">\n\t.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);}\n<\/style>\n<g id=\"Group_2756\" transform=\"translate(0 0)\">\n\t<g>\n\t\t<defs>\n\t\t\t<rect id=\"SVGID_1_\" x=\"1\" y=\"1.3\" width=\"32\" height=\"27.4\"\/>\n\t\t<\/defs>\n\t\t<clipPath id=\"SVGID_00000017513407151564959990000003606742630188550293_\">\n\t\t\t<use xlink:href=\"#SVGID_1_\"  style=\"overflow:visible;\"\/>\n\t\t<\/clipPath>\n\t\t\n\t\t\t<g id=\"Group_2755\" transform=\"translate(0 0)\" style=\"clip-path:url(#SVGID_00000017513407151564959990000003606742630188550293_);\">\n\t\t\t<path id=\"Path_7460\" d=\"M1.8,18.4c1.8,1.5,2.4,1.7,3.9,3.9c2.4,3.6,2.1,5.1,2.8,5.8c0.7,0.7,4,1.3,6.2-1.9\n\t\t\t\tc2.2-3.2,5.7-11.9,10.2-17.1s6.6-6.8,7.9-7.5S29.8,1,21.5,8.3c-3.9,3.6-7.2,7.7-9.9,12.2c-0.8-2.4-2.1-4.6-3.8-6.4\n\t\t\t\tC5.2,11.5-1.2,16,1.8,18.4\"\/>\n\t\t<\/g>\n\t<\/g>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Great for people who like green juice \u2014check out our list of the best greens powders \u2014 and love the idea that red wine could be part of your low-calorie diet<\/div>\n                        <\/div>\n\n                                    <\/div>\n            \n                            <div class='p4-blocks-pros-cons-list__column p4-blocks-pros-cons-list__column--default'>\n                    <div class='p4-blocks-pros-cons-list__list-title p4-blocks-pros-cons-list__list-title-cons p4-blocks-pros-cons-list__list-title--default'>\n                        Cons                    <\/div>\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>There\u2019s little proof that the specific diet works for weight loss or better health<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Calorie restriction can help you lose weight quickly, but it isn\u2019t long-lasting once you return to your regular dietary pattern of eating<\/div>\n                        <\/div>\n\n                    \n                        <div class='p4-blocks-pros-cons-list__list-item p4-blocks-pros-cons-list__list-item--default'>\n                            <span class='p4-blocks-pros-cons-list__list-icon--cons'><?xml version=\"1.0\" encoding=\"utf-8\"?>\n<!-- Generator: Adobe Illustrator 27.2.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\n<svg class='p4-blocks__icon' version=\"1.1\" id=\"Group_2773\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\n\t viewBox=\"0 0 25 15\" style=\"enable-background:new 0 0 25 15;\" xml:space=\"preserve\">\n<g id=\"Group_2762\">\n\t<path id=\"Path_9631\" d=\"M6.4,4.2c-3.1,0.7-4.8,7.6-1.6,6.6c6.7-2.1,9.9-2.2,13.8-0.9c1.4,0.4,5.6,0.2,1.8-2.4\n\t\tC15.4,4,8.6,3.7,6.4,4.2\"\/>\n<\/g>\n<\/svg>\n<\/span>\n                            <div>Severe calorie restriction slow your metabolism, making it more difficult to lose weight (41)<\/div>\n                        <\/div>\n\n                                    <\/div>\n                    <\/div>\n\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"more-on-diets\">More on Diets<\/h2>\n\n\n\n<p>The word diet isn\u2019t just for those looking for a weight-loss plan. It refers to anything we eat daily, whether we\u2019re trying to lose, gain, or maintain weight. Remember that the best diet for you should be sustainable and help you reach your health and wellness goals without adverse effects.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Santos I, Sniehotta FF, Marques MM, Carra\u00e7a EV, Teixeira PJ. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5215364\/\" target=\"_blank\" rel=\"noopener\">Prevalence of personal weight control attempts in adults: a systematic review and meta-analysis.<\/a> Obes Rev. 2017;18(1):32-50. doi:10.1111\/obr.12466<\/li>\n\n\n\n<li>Crawford C, Avula B, Lindsey AT, Katragunta K, Khan IA, Deuster PA. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11063798\/#zoi240338r1\" target=\"_blank\" rel=\"noopener\">Label Accuracy of Weight Loss Dietary Supplements Marketed Online With Military Discounts.<\/a> JAMA Netw Open. 2024;7(5):e249131. Published 2024 May 1. doi:10.1001\/jamanetworkopen.2024.9131<\/li>\n\n\n\n<li>Guasch-Ferr\u00e9 M, Willett WC. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34423871\/\" target=\"_blank\" rel=\"noopener\">The Mediterranean diet and health: a comprehensive overview.<\/a> J Intern Med. 2021;290(3):549-566. doi:10.1111\/joim.13333<\/li>\n\n\n\n<li>USDA. <a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines for Americans, 2020-2025.<\/a><\/li>\n\n\n\n<li>Kim JY. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\" rel=\"noopener\">Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.<\/a> J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570\/jomes20065<\/li>\n\n\n\n<li>Shan Z, Guo Y, Hu FB, Liu L, Qi Q. <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2759134\" target=\"_blank\" rel=\"noopener\">Association of low-carbohydrate and low-fat diets with mortality among us adults.<\/a> JAMA Intern Med. 2020;180(4):513.<\/li>\n\n\n\n<li>Cienfuegos S, Gabel K, Kalam F, et al. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413120303193?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Effects of 4- and 6-h time-restricted feeding on weight and cardiometabolic health: a randomized controlled trial in adults with obesity.<\/a> Cell Metabolism. 2020;32(3):366-378.e3.<\/li>\n\n\n\n<li>Wilkinson MJ, Manoogian ENC, Zadourian A, et al. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413119306114?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome.<\/a> <em>Cell Metabolism<\/em>. 2020;31(1):92-104.e5.&nbsp;<\/li>\n\n\n\n<li>Vemuganti R, Arumugam TV. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8221776\/\" target=\"_blank\" rel=\"noopener\">Much ado about eating: Intermittent fasting and post-stroke neuroprotection.<\/a> J Cereb Blood Flow Metab. 2021;41(7):1791-1793. doi:10.1177\/0271678X211009362<\/li>\n\n\n\n<li>Dong TA, Sandesara PB, Dhindsa DS, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32330491\/\" target=\"_blank\" rel=\"noopener\">Intermittent Fasting: A Heart Healthy Dietary Pattern?.<\/a> Am J Med. 2020;133(8):901-907. doi:10.1016\/j.amjmed.2020.03.030<\/li>\n\n\n\n<li>Corley BT, Carroll RW, Hall RM, Weatherall M, Parry\u2010Strong A, Krebs JD. <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/dme.13595\" target=\"_blank\" rel=\"noopener\">Intermittent fasting in Type 2 diabetes mellitus and the risk of hypoglycaemia: a randomized controlled trial.<\/a> Diabet Med. 2018;35(5):588-594.<\/li>\n\n\n\n<li>Blumberg J, Hahn SL, Bakke J. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10589984\/\" target=\"_blank\" rel=\"noopener\">Intermittent fasting: consider the risks of disordered eating for your patient. Clin Diabetes Endocrinol.<\/a> 2023;9(1):4. Published 2023 Oct 21. doi:10.1186\/s40842-023-00152-7<\/li>\n\n\n\n<li>Shalabi H, Hassan AS 4th, Al-Zahrani FA, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\" target=\"_blank\" rel=\"noopener\">Intermittent Fasting: Benefits, Side Effects, Quality of Life, and Knowledge of the Saudi Population.<\/a> Cureus. 2023;15(2):e34722. Published 2023 Feb 7. doi:10.7759\/cureus.34722<\/li>\n\n\n\n<li>Sebastian SA, Shah Y, Arsene C. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38910053\/#:~:text=Recent%20findings%20suggest%20a%20potential,with%20CVD%20risks%20and%20mortality.\" target=\"_blank\" rel=\"noopener\">Intermittent fasting and cardiovascular disease: A scoping review of the evidence.<\/a> Dis Mon. Published online June 22, 2024. doi:10.1016\/j.disamonth.2024.101778<\/li>\n\n\n\n<li>Sezaki A, Imai T, Miyamoto K, et al. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1279770723008552?via%3Dihub#bib18\" target=\"_blank\" rel=\"noopener\">Association between the mediterranean diet score and healthy life expectancy: a global comparative study.<\/a> The Journal of nutrition, health and aging. 2022;26(6):621-627.<\/li>\n\n\n\n<li>Filippatos TD, Panagiotakos DB, Georgousopoulou EN, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5734223\/\" target=\"_blank\" rel=\"noopener\">Mediterranean Diet and 10-year (2002-2012) Incidence of Diabetes and Cardiovascular Disease in Participants with Prediabetes: The ATTICA study.<\/a> Rev Diabet Stud. 2016;13(4):226-235. doi:10.1900\/RDS.2016.13.226<\/li>\n\n\n\n<li><a href=\"https:\/\/www.nia.nih.gov\/health\/alzheimers-and-dementia\/what-do-we-know-about-diet-and-prevention-alzheimers-disease\" target=\"_blank\" rel=\"noopener\">What do we know about diet and prevention of alzheimer\u2019s disease?<\/a> National Institute on Aging.&nbsp;<\/li>\n\n\n\n<li>American Heart Association. <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\" target=\"_blank\" rel=\"noopener\">What is the Mediterranean Diet?<\/a><\/li>\n\n\n\n<li>National Library of Medicine. <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000110.htm\" target=\"_blank\" rel=\"noopener\">Mediterranean Diet.<\/a>&nbsp;<\/li>\n\n\n\n<li>Szendi K, Mur\u00e1nyi E, Hunter N, N\u00e9meth B. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10814162\/\" target=\"_blank\" rel=\"noopener\">Methodological Challenges and Confounders in Research on the Effects of Ketogenic Diets: A Literature Review of Meta-Analyses.<\/a> Foods. 2024;13(2):248. Published 2024 Jan 12. doi:10.3390\/foods13020248<\/li>\n\n\n\n<li>Dowis K, Banga S. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8153354\/\" target=\"_blank\" rel=\"noopener\">The Potential Health Benefits of the Ketogenic Diet: A Narrative Review.<\/a> Nutrients. 2021;13(5):1654. Published 2021 May 13. doi:10.3390\/nu13051654<\/li>\n\n\n\n<li>Egashira R, Matsunaga M, Miyake A, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10221628\/\" target=\"_blank\" rel=\"noopener\">Long-Term Effects of a Ketogenic Diet for Cancer.<\/a> Nutrients. 2023;15(10):2334. Published 2023 May 16. doi:10.3390\/nu15102334<\/li>\n\n\n\n<li>Clem J, Barthel B. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\" target=\"_blank\" rel=\"noopener\">A Look at Plant-Based Diets.<\/a> Mo Med. 2021;118(3):233-238.<\/li>\n\n\n\n<li>Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26853923\/\" target=\"_blank\" rel=\"noopener\">Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies.<\/a> Crit Rev Food Sci Nutr. 2017;57(17):3640-3649. doi:10.1080\/10408398.2016.1138447<\/li>\n\n\n\n<li>Selinger E, Neuenschwander M, Koller A, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37962057\/\" target=\"_blank\" rel=\"noopener\">Evidence of a vegan diet for health benefits and risks &#8211; an umbrella review of meta-analyses of observational and clinical studies.<\/a> Crit Rev Food Sci Nutr. 2023;63(29):9926-9936. doi:10.1080\/10408398.2022.2075311<\/li>\n\n\n\n<li>Gibbs J, Cappuccio FP. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9024616\/#:~:text=Transitioning%20to%20plant%2Dbased%20diets,garnering%20substantial%20health%20co%2Dbenefits.\" target=\"_blank\" rel=\"noopener\">Plant-Based Dietary Patterns for Human and Planetary Health.<\/a> Nutrients. 2022;14(8):1614. Published 2022 Apr 13. doi:10.3390\/nu14081614<\/li>\n\n\n\n<li>Bakaloudi DR, Halloran A, Rippin HL, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33341313\/\" target=\"_blank\" rel=\"noopener\">Intake and adequacy of the vegan diet. A systematic review of the evidence.<\/a> Clin Nutr. 2021;40(5):3503-3521. doi:10.1016\/j.clnu.2020.11.035<\/li>\n\n\n\n<li>Lennerz BS, Mey JT, Henn OH, Ludwig DS. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8684475\/\" target=\"_blank\" rel=\"noopener\">Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a &#8220;Carnivore Diet&#8221;.<\/a> Curr Dev Nutr. 2021;5(12):nzab133. Published 2021 Nov 2. doi:10.1093\/cdn\/nzab133<\/li>\n\n\n\n<li>Battaglia Richi E, Baumer B, Conrad B, Darioli R, Schmid A, Keller U. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26780279\/#:~:text=Recent%20evidence%20from%20large%20prospective,of%20total%20mortality%2C%20cardiovascular%20disease%2C\" target=\"_blank\" rel=\"noopener\">Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies.<\/a> Int J Vitam Nutr Res. 2015;85(1-2):70-78. doi:10.1024\/0300-9831\/a000224<\/li>\n\n\n\n<li>Fu J, Zheng Y, Gao Y, Xu W. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9787832\/\" target=\"_blank\" rel=\"noopener\">Dietary Fiber Intake and Gut Microbiota in Human Health.<\/a> Microorganisms. 2022;10(12):2507. Published 2022 Dec 18. doi:10.3390\/microorganisms10122507<\/li>\n\n\n\n<li>Dopelt K, Radon P, Davidovitch N. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6518108\/\" target=\"_blank\" rel=\"noopener\">Environmental Effects of the Livestock Industry: The Relationship between Knowledge, Attitudes, and Behavior among Students in Israel.<\/a> Int J Environ Res Public Health. 2019;16(8):1359. Published 2019 Apr 16. doi:10.3390\/ijerph16081359<\/li>\n\n\n\n<li>Singh A, Singh D. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9957574\/\" target=\"_blank\" rel=\"noopener\">The Paleolithic Diet.<\/a> Cureus. 2023;15(1):e34214. Published 2023 Jan 25. doi:10.7759\/cureus.34214<\/li>\n\n\n\n<li>Fr\u0105czek B, Pi\u0119ta A, Burda A, Mazur-Kurach P, Tyra\u0142a F. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8004139\/\" target=\"_blank\" rel=\"noopener\">Paleolithic Diet-Effect on the Health Status and Performance of Athletes?.<\/a> Nutrients. 2021;13(3):1019. Published 2021 Mar 21. doi:10.3390\/nu13031019<\/li>\n\n\n\n<li>Hu H, Zhao Y, Feng Y, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36789934\/\" target=\"_blank\" rel=\"noopener\">Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.<\/a> Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016\/j.ajcnut.2022.10.010<\/li>\n\n\n\n<li>Pitt CE. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27051985\/\" target=\"_blank\" rel=\"noopener\">Cutting through the Paleo hype: The evidence for the Palaeolithic diet.<\/a> Aust Fam Physician. 2016;45(1):35-38.<\/li>\n\n\n\n<li>Jakubowicz D, Froy O, Wainstein J, Boaz M. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0039128X11003515?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults.<\/a> Steroids. 2012;77(4):323-331.<\/li>\n\n\n\n<li>Anguah KO, Syed-Abdul MM, Hu Q, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019570\/\" target=\"_blank\" rel=\"noopener\">Changes in Food Cravings and Eating Behavior after a Dietary Carbohydrate Restriction Intervention Trial.<\/a> Nutrients. 2019;12(1):52. Published 2019 Dec 24. doi:10.3390\/nu12010052<\/li>\n\n\n\n<li>Akan OD, Qin D, Guo T, Lin Q, Luo F. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9563801\/\" target=\"_blank\" rel=\"noopener\">Sirtfoods: New Concept Foods, Functions, and Mechanisms.<\/a> Foods. 2022;11(19):2955. Published 2022 Sep 21. doi:10.3390\/foods11192955<\/li>\n\n\n\n<li>Grabowska W, Sikora E, Bielak-Zmijewska A. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5514220\/#:~:text=One%20of%20the%20most%20promising,are%20crucial%20for%20cell%20metabolism.\" target=\"_blank\" rel=\"noopener\">Sirtuins, a promising target in slowing down the ageing process.<\/a> Biogerontology. 2017;18(4):447-476. doi:10.1007\/s10522-017-9685-9<\/li>\n\n\n\n<li>Chen J, Lou R, Zhou F, Li D, Peng C, Lin L. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9730827\/\" target=\"_blank\" rel=\"noopener\">Sirtuins: Key players in obesity-associated adipose tissue remodeling.<\/a> Front Immunol. 2022;13:1068986. Published 2022 Nov 24. doi:10.3389\/fimmu.2022.1068986&nbsp;<\/li>\n\n\n\n<li>M\u00fcller MJ, Enderle J, Bosy-Westphal A. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27739007\/\" target=\"_blank\" rel=\"noopener\">Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans.<\/a> Curr Obes Rep. 2016;5(4):413-423. doi:10.1007\/s13679-016-0237-4<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diet culture feels more ubiquitous than ever before. Gone are the days where most folks would grab a hard roll, slather on some butter, and get on with their lives. Now, there\u2019s a seemingly endless number of ways one can eat to lose weight, gain muscle, boost focus, and feel healthier while tackling the best weight loss programs&#8230;.<\/p>\n","protected":false},"author":187,"featured_media":276000,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","apple_news_api_created_at":"2020-12-04T18:28:30Z","apple_news_api_id":"360a9779-24b5-4fe7-b987-ad804e7593c9","apple_news_api_modified_at":"2024-08-05T16:29:58Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAADQ==","apple_news_api_share_url":"https:\/\/apple.news\/ANgqXeSS1T-e5h62ATnWTyQ","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"middle","apple_news_slug":"","apple_news_sections":"[\"https:\\\/\\\/news-api.apple.com\\\/sections\\\/6c547cb0-046a-3f3c-89b9-40f03139e46a\"]","apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[4026,9846],"tags":[19761],"wppr_data":{"cwp_meta_box_check":"No"},"acf":[],"apple_news_notices":[],"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/103250"}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=103250"}],"version-history":[{"count":22,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/103250\/revisions"}],"predecessor-version":[{"id":277666,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/103250\/revisions\/277666"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/276000"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=103250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=103250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=103250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}