{"id":26926,"date":"2024-02-10T16:53:02","date_gmt":"2024-02-10T14:53:02","guid":{"rendered":"https:\/\/dietsabc.com\/?p=26926"},"modified":"2024-03-04T19:42:13","modified_gmt":"2024-03-04T17:42:13","slug":"balanced-nutrition-and-diets","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/diets\/balanced-nutrition-and-diets\/","title":{"rendered":"Balanced nutrition and diets"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"26926\" class=\"elementor elementor-26926\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1e40f552 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"1e40f552\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3ec2254d\" data-id=\"3ec2254d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e9402cc animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"e9402cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Balanced nutrition and diets<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20b06e83 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"20b06e83\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>February 10, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c153892 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"2c153892\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow to balance your menu if you are vegan, vegetarian or following a restrictive diet?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7a8ce5fe\" data-id=\"7a8ce5fe\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5108fecd elementor-widget elementor-widget-spacer\" data-id=\"5108fecd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a0038b2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6a0038b2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a28e9a\" data-id=\"8a28e9a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1bf35b00 elementor-widget elementor-widget-text-editor\" data-id=\"1bf35b00\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-1bf35b00{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-448701c4 elementor-widget elementor-widget-text-editor\" data-id=\"448701c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-448701c4{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27c57435 elementor-widget elementor-widget-text-editor\" data-id=\"27c57435\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>More and more people are choosing to follow a specific diet (vegan, vegetarian, raw food, etc.) or a restrictive diet (low-carb, low-fat, etc.).<\/p><p>However.<\/p><p>By excluding whole food groups from our diet, we put ourselves at risk of nutrient deficiencies.<\/p><p>And.<\/p><p>If our body doesn&#8217;t get everything it needs &#8211; it starts to save and provide the nutrients for the vital processes only (brain function, breathing, etc.).<\/p><p>As a result, we feel tired and depressed, have no energy, our <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-to-keep-your-skin-healthy-and-beautiful\/\">skin loses elasticity<\/a>, our <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">hair becomes brittle or starts to fall out<\/a>, our nails peel&#8230;<\/p><pre>\u00a0<\/pre><p>The number of people who want to follow a specific dietary regime is increasing.<\/p><p>Some people cannot eat certain foods because of allergies or illnesses, but most people avoid certain foods because of prejudices or because they follow a fad diet in the hope of losing weight.<\/p><p>And.<\/p><p>They damage their health for years.<\/p><p>And they are who this article is for &#8211; how to balance your diet while following restrictive diets to give your body everything it needs.<\/p><p>In other words, eliminating foods doesn&#8217;t mean you have to stay without the nutrients they contain, but you should be more mindful of what you put in your mouth to make up for missing nutrients from other foods.<\/p><pre>\u00a0<\/pre><h2>Low-carbohydrate diets<\/h2><p>There are many versions of low-carbohydrate diets, and they are often chosen to reduce body weight. <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">Carbohydrates<\/a> in these diets typically <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30725769\/\" target=\"_blank\" rel=\"noopener\">provide less than 26% of total daily calorie consumption<\/a>.<\/p><p>The most extreme (and most popular) of these are:<\/p><ul><li>The <a href=\"https:\/\/dietsabc.com\/en\/diets\/keto-diet\/\">ketogenic (keto) diet<\/a> &#8211; a <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">low-carb<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">high-fat<\/a> diet that limits carbohydrate intake to 5-10% of total daily calorie intake. To give you an idea of how extreme this is, one medium-sized apple (120 g) contains ~14 g of carbohydrates = 56 Kcal. A non-overweight woman needs ~1600 Kcal per day &#8211; so she can eat 2.5 apples per day, and that&#8217;s it &#8211; no more fruits, vegetables, cereals, beans, seeds, nuts&#8230; &#8211; just fat and protein \ud83d\ude0a.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/atkins-diet\/\">Atkins diet<\/a>. In the first phase of this diet, carbohydrate intake is limited to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9962697\/\" target=\"_blank\" rel=\"noopener\">about 20 g per day<\/a> (depending on the plan chosen). During the diet, carbohydrate intake gradually increases but usually does not exceed 100 g per day.<\/li><li><a href=\"https:\/\/en.wikipedia.org\/wiki\/South_Beach_Diet\" target=\"_blank\" rel=\"noopener\">South Beach diet<\/a>. This diet not only reduces carbohydrate intake but also encourages the eating of lean meat. Cereals and fruit are prohibited during the initial phase.<\/li><li>The <a href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\">Paleo diet<\/a> mimics the eating habits of our hunter-gatherer ancestors and is naturally low in carbohydrates.<\/li><li>The <a href=\"https:\/\/dietsabc.com\/en\/diets\/ducan-diet\/\">Dukan diet<\/a> significantly restricts carbohydrate intake. It is high in <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-much-protein-do-we-need\/\">protein<\/a> and low in fat.<\/li><\/ul><pre>\u00a0<\/pre><p>Low-carbohydrate diets can indeed help control blood sugar levels in <strong>people with diabetes<\/strong>. But we still don&#8217;t know what their long-term effects on the body are. Low-carbohydrate diets are also difficult to follow and can lead to fatigue, difficulty concentrating and constipation as many <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\">sources of fibre<\/a> are excluded.<\/p><pre>\u00a0<\/pre><p>If you really want to try a low-carbohydrate diet, instead of cutting out all carbohydrates, it is better to choose healthier types of carbohydrates. <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">Wholegrain products<\/a> such as brown rice, wholemeal pasta, bulgur, wheat and oats, among other nutrients, contain more fibre and, therefore, help both &#8211; avoid constipation and feel fuller for longer.<\/p><p>Another way to reduce sugar intake is to give up fruit and vegetable juices and smoothies, sweetened drinks, cakes, biscuits and other sweets (as these are high in calories but low in nutrients).<\/p><pre>\u00a0<\/pre><h2>Dairy-free diet<\/h2><p>As a rule, dairy products are excluded from the diet of those who have:<\/p><ul><li>Lactose intolerance (there is not enough of the enzyme lactase in the intestine to digest the lactose (milk sugar)).<\/li><li>Allergy to cow&#8217;s milk.<\/li><li>Other sensitivities to dairy products (which are often imaginary!).<\/li><\/ul><pre>\u00a0<\/pre><p>Cheese and other dairy products are one of the most important sources of saturated fat. In theory, avoiding saturated fat could have a beneficial effect on your heart health.<\/p><p>But it&#8217;s not that simple.<\/p><p>Dairy products are also an important source of calcium, riboflavin (vitamin B2), iodine, vitamin D and protein, so if dairy products are excluded from the diet, other foods that provide adequate intakes of these nutrients should be included:<\/p><ul><li>To get enough calcium, add foods such as sardines or canned salmon (with bones), green leafy vegetables such as broccoli, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Okra\" target=\"_blank\" rel=\"noopener\">okra<\/a> or cabbage, beans, lentils, tofu, nuts and plant-based milk alternatives such as soya, almond or oat milk to your diet.<\/li><li>To get enough iodine, supplement your diet with seaweed (Kombu Kelp, Wakame and Nori), shrimps, tuna, eggs, prunes and Lima beans. Add iodised salt instead of regular table salt when cooking.<\/li><li>To get enough riboflavin (vitamin B2), include eggs, lean beef, offal (such as beef liver), chicken breast, salmon, almonds, spinach, mussels and mushrooms in your diet.<\/li><li>The best sources of vitamin D are oily fish (salmon, mackerel and sardines), egg yolks, red meat and liver.<\/li><\/ul><pre>\u00a0<\/pre><p>Coconut-based products (butter, milk, flour&#8230;) have also become a popular alternative to dairy products but can be high in saturated fat. In other words, they may not be as healthy as they seem. A food is considered high in saturated fat if it contains more than 5 g per 100 g of product or more than 6 g per serving.<\/p><pre>\u00a0<\/pre><p>Information on labelling of milk and milk products (important for people who are lactose intolerant or allergic to cow&#8217;s milk):<\/p><ul><li>The label &#8216;non-dairy&#8217; on a product means the product does not contain butter, cream or milk. However, the product may contain other ingredients containing milk.<\/li><li>The label &#8216;lactose-free&#8217; does not mean that the product does not contain milk. The product may still contain milk or milk products, so always read the entire contents of the product.<\/li><li>Kosher foods labelled &#8216;pareve&#8217; or &#8216;parve&#8217; are almost always dairy-free. A &#8216;D&#8217; on a product label next to a circled &#8216;K&#8217; or &#8216;U&#8217; means it contains milk protein.<\/li><\/ul><pre>\u00a0<\/pre><h2>Gluten-free diet<\/h2><p><a href=\"https:\/\/dietsabc.com\/en\/food\/gluten-and-gluten-intolerance\/\">A gluten-free diet<\/a> excludes all foods that contain gluten (a protein found in wheat and several other cereals).<\/p><p>This means eating only whole, gluten-free foods such as fruit, vegetables, meat and eggs or <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-and-unhealthy-food\/\">ultra-processed foods<\/a> such as gluten-free bread, pasta, etc.<\/p><p>A gluten-free diet is usually followed by:<\/p><ul><li>People with coeliac disease (an autoimmune reaction to gluten that causes intestinal damage).<\/li><li>People with a wheat allergy or gluten sensitivity.<\/li><\/ul><pre>\u00a0<\/pre><p>People with coeliac disease cannot tolerate gluten in any form and must follow a gluten-free diet for the rest of their lives ( around 1% of people have coeliac disease, and only 1-2% of the world&#8217;s population is gluten intolerant to varying degrees!).<\/p><p>At the same time, there are quite a lot of people who believe that eliminating gluten-containing products from their diet can reduce their weight and improve their health (because gluten-free products are advertised as healthy).<\/p><p>Weight does indeed decrease in some cases, not because they are eliminating gluten from their diet, but because by cutting out gluten, they are also automatically cutting out most ultra-processed foods and refined carbohydrates.<\/p><pre>\u00a0<\/pre><p>Life without bread and other cereals is not pleasant, but you are unlikely to face a nutrient deficiency if you eat enough:<\/p><ul><li>Fruit and vegetables.<\/li><li>Legumes.<\/li><li>Dairy products.<\/li><li>Gluten-free whole-grain products (e.g. oat flour products).<\/li><li>Nuts and seeds.<\/li><li>Lean meat, fish and other seafood.<\/li><\/ul><pre>\u00a0<\/pre><h2>Vegan and Vegetarian diet<\/h2><p>Vegetarians do not eat animal or poultry meat and, in some cases, fish. Vegans exclude not only meat and fish from their diet but also milk and dairy products, eggs and other animal-derived ingredients, for example, honey.<\/p><p>The most common forms of vegetarianism are:<\/p><ul><li>Lacto-ovo vegetarians avoid all animal meat and eat dairy and egg products.<\/li><li>Lacto-vegetarians avoid animal meat and eggs but eat dairy products.<\/li><li>Ovo vegetarians avoid all animal products except eggs.<\/li><li>Vegans avoid all animal and animal-derived products.<\/li><\/ul><pre>\u00a0<\/pre><p>Some people avoid certain types of meat, such as &#8220;red meat&#8221;, but eat other types of meat (semi-vegetarianism):<\/p><ul><li>Pesco-vegetarians do not eat any kind of meat except fish or other aquatic animals.<\/li><li>Pollo-vegetarians do not eat all meat except poultry.<\/li><li>Flexitarianism or &#8220;flexible vegetarianism&#8221; is a diet based on vegetarian products but may exceptionally include meat.<\/li><\/ul><pre>\u00a0<\/pre><p>Each of these types of vegetarianism has different risks of nutrient deficiencies. In the following, we will only look at the vegan diet, as its adherents are most at risk of nutrient deficiencies.<\/p><pre>\u00a0<\/pre><h2>Vegan diet<\/h2><p>Vegan diets are rich in nutrient-dense foods such as fruit, vegetables, whole grains, nuts, seeds and soya products.<\/p><p>In other words, a vegan diet is low in saturated fat and <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/good-or-bad-cholesterol\/\">cholesterol<\/a> and high in <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a>, minerals, <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\">fibre<\/a> and healthy plant compounds.<\/p><pre>\u00a0<\/pre><p>On the other hand, vegan diets are often too low in iron, calcium, zinc, vitamin D, vitamin B12, omega-3 fatty acids, iodine and some essential amino acids (building blocks of protein), so dietary planning must be carefully considered to avoid health problems:<\/p><ul><li><u>Iron<\/u>. Iron from plants (<a href=\"https:\/\/hemochromatosishelp.com\/heme-iron-vs-non-heme-iron\/\" target=\"_blank\" rel=\"noopener\">non-heme iron<\/a>) is less well absorbed by the body than the heme iron in animal products, so:<ol><li>To improve iron absorption, vegans should include vitamin C-containing foods such as citrus fruits, strawberries, bell peppers and broccoli in their diet.<\/li><li>Eat iron-rich foods such as lentils, chickpeas, tofu, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Tempeh\" target=\"_blank\" rel=\"noopener\">tempeh<\/a> (fermented soya beans), spinach, quinoa&#8230;<\/li><\/ol><\/li><li><u>Calcium<\/u>. For omnivores, milk and dairy products are the main source of calcium. For vegans, good plant sources of calcium are calcium-fortified plant milk, fortified orange juice, tofu made with calcium sulphate, almonds, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Tahini\" target=\"_blank\" rel=\"noopener\">tahini<\/a> (sesame seed paste) and dark green leafy vegetables (kale, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Bok_choy\" target=\"_blank\" rel=\"noopener\">bok choy<\/a>), chia, amaranth and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Teff\" target=\"_blank\" rel=\"noopener\">teff<\/a><\/li><li><u>Zinc<\/u>. Good plant-based sources of zinc are tempeh, wholemeal products, tofu, quinoa, wheat germ, pumpkin seeds, lentils, couscous, wholemeal rice, cashew nuts, sesame seeds and tahini.<\/li><li><u>Vitamin D<\/u>. Vitamin D can be synthesised by the body in sunlight, but vegans may still be deficient, especially if they live in areas where sunlight is limited. Vitamin D intake can be boosted with supplements or foods fortified with vitamin D, such as plant-based milk substitutes, breakfast cereals, etc. Good sources of plant-based vitamin D are mushrooms and soya yoghurt.<\/li><li><u>Vitamin B12<\/u>. Vitamin B12 is mainly found in animal products, and its deficiency is associated with anaemia and nervous system damage. To address this problem, vegans can take supplements and foods fortified with B12, such as plant-based milk substitutes, breakfast cereals, nutritional yeast, etc.<\/li><li><u>Omega-3 fatty acids<\/u>. Omega-3 fatty acids are found in plant products such as flaxseed, chia seeds, hemp seeds and walnuts, but mainly in the form of <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1035\/alpha-linolenic-acid\" target=\"_blank\" rel=\"noopener\">alpha-linolenic acid (ALA)<\/a>. Our bodies <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3224740\/\" target=\"_blank\" rel=\"noopener\">can convert ALA into EPA and DHA<\/a>, the biologically most active forms of omega-3 found in oily fish. However, this conversion process is not very efficient. Vegans can also take algae supplements to ensure adequate intake of EPA and DHA.<\/li><li><u>Iodine<\/u>. Adequate iodine intake is essential for the healthy functioning of the thyroid gland, which regulates our metabolism. The amount of iodine in plant foods depends on the iodine content of the soil they are grown (foods grown near the ocean generally have a higher iodine content). The only foods that consistently contain high levels of iodine are iodised salt, seafood and seaweed.<\/li><li><u>Proteins<\/u>. Protein is significantly lower in plant products than in animal products. This can be a serious problem, especially if protein requirements are higher due to physical activity or pregnancy. However, vegans can also get enough protein if they plan their diet properly. Good sources of plant-based protein are <a href=\"https:\/\/en.wikipedia.org\/wiki\/Seitan\" target=\"_blank\" rel=\"noopener\">seitan<\/a>, tofu, beans, lentils and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Mycoprotein\" target=\"_blank\" rel=\"noopener\">mycoprotein<\/a>. Protein can also be obtained (albeit in small amounts) from vegetables such as broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts (average 4 to 5 g protein per cup) and fruits such as <a href=\"https:\/\/en.wikipedia.org\/wiki\/Guava\" target=\"_blank\" rel=\"noopener\">guavas<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Cherimoya\" target=\"_blank\" rel=\"noopener\">cherimoyas<\/a>, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Morus_(plant)\" target=\"_blank\" rel=\"noopener\">mulberries<\/a>, blackberries, nectarines and bananas (average 2 to 4 g protein per cup).<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>The exclusion of products and whole food groups from the diet is, in my view, only justified on real, not imaginary, medical grounds. In other words, there must be a specific diagnosis by a doctor and dietary recommendations to match.<\/p><p>Otherwise, we risk a nutrient deficiency and the health and\/or beauty problems this causes.<\/p><p>This is very serious because if you do not know how to compensate for the nutritional deficiencies caused by various dietary restrictions &#8211; you could suddenly find yourself in the hospital.<\/p><p>And.<\/p><p>Remember that not everything is gold that glitters.<\/p><p>In other words, the more a diet is promoted and the more ear-pleasing its promises &#8211; the less healthy it is.<\/p><p>But.<\/p><p>We are all grown people, and we are responsible for the decisions we make.<\/p><p>As long as you feel good, full of energy and have no problems with your skin, hair and nails &#8211; experiment if it makes you feel better.<\/p><p>If not, your eating habits may need to change.<\/p><pre>\u00a0<\/pre><p>Eat a balanced diet, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3faea075 elementor-widget elementor-widget-toggle\" data-id=\"3faea075\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1061\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1061\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1061\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1061\"><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9962697\/\" target=\"_blank\" rel=\"noopener\">Clinical Evidence of Low-Carbohydrate Diets against Obesity and Diabetes Mellitus<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9621749\/\" target=\"_blank\" rel=\"noopener\">Benefits of Low Carbohydrate Diets: a Settled Question or Still Controversial?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32744579\/\" target=\"_blank\" rel=\"noopener\">The Merits and the Pitfalls of Low Carbohydrate Diet: A Concise Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8319397\/\" target=\"_blank\" rel=\"noopener\">Low Carbohydrate Dietary Approaches for People With Type 2 Diabetes\u2014A Narrative Review<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\" target=\"_blank\" rel=\"noopener\">Ketogenic Diet<\/a><\/p><p><a href=\"https:\/\/www.fil-idf.org\/wp-content\/uploads\/2020\/05\/Dairys-Role-in-supporting-a-healthy-immune-system-Factsheet.pdf\" target=\"_blank\" rel=\"noopener\">Dairy\u2019s role in supporting a healthy immune system<\/a><\/p><p><a href=\"https:\/\/bjgp.org\/content\/66\/649\/e609\" target=\"_blank\" rel=\"noopener\">Differentiating milk allergy (IgE and non-IgE mediated) from lactose intolerance: understanding the underlying mechanisms and presentations<\/a><\/p><p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/4\/718\" target=\"_blank\" rel=\"noopener\">Lactose Intolerance and Bone Health: The Challenge of Ensuring Adequate Calcium Intake<\/a><\/p><p><a href=\"https:\/\/www.massgeneral.org\/children\/nutrition\/lactose-free-v-dairy-free-how-to-tell-the-difference\" target=\"_blank\" rel=\"noopener\">Lactose-Free v. Dairy-Free: How to Tell the Difference<\/a><\/p><p><a href=\"https:\/\/farrp.unl.edu\/resources\/gi-fas\/opinion-and-summaries\/dairy-free-and-non-dairy\" target=\"_blank\" rel=\"noopener\">Dairy-Free and Non-Dairy: Milk-Allergic Consumers?<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13197-017-2915-y\" target=\"_blank\" rel=\"noopener\">How well do plant based alternatives fare nutritionally compared to cow\u2019s milk?<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Calcium<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Riboflavin<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iodine-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Iodine<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3074887\/\" target=\"_blank\" rel=\"noopener\">Health Consequences of Iodine Deficiency<\/a><\/p><p><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\" target=\"_blank\" rel=\"noopener\">Definition of veganism<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19562864\/\" target=\"_blank\" rel=\"noopener\">Position of the American Dietetic Association: vegetarian diets<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3967195\/\" target=\"_blank\" rel=\"noopener\">Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17299475\/\" target=\"_blank\" rel=\"noopener\">Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24871479\/\" target=\"_blank\" rel=\"noopener\">Is iron and zinc nutrition a concern for vegetarian infants and young children in industrialized countries?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23356638\/\" target=\"_blank\" rel=\"noopener\">How prevalent is vitamin B(12) deficiency among vegetarians?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20648045\/\" target=\"_blank\" rel=\"noopener\">Serum concentrations of vitamin B12 and folate in British male omnivores, vegetarians and vegans: results from a cross-sectional analysis of the EPIC-Oxford cohort study<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17052662\/\" target=\"_blank\" rel=\"noopener\">Vitamin B12, folic acid, and the nervous system<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17959839\/\" target=\"_blank\" rel=\"noopener\">Vitamin B12 sources and bioavailability<\/a><\/p><p><a href=\"https:\/\/www.bmj.com\/content\/349\/bmj.g5226\" target=\"_blank\" rel=\"noopener\">Vitamin B12 deficiency<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042564\/\" target=\"_blank\" rel=\"noopener\">Vitamin B12-Containing Plant Food Sources for Vegetarians<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7562085\/\" target=\"_blank\" rel=\"noopener\">Vitamin B-12 status of long-term adherents of a strict uncooked vegan diet (&#8220;living food diet&#8221;) is compromised<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK114310\/\" target=\"_blank\" rel=\"noopener\">Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7015957\/\" target=\"_blank\" rel=\"noopener\">The control of calcium and phosphorus metabolism by the vitamin D endocrine system<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18400738\/\" target=\"_blank\" rel=\"noopener\">Vitamin D deficiency: a worldwide problem with health consequences<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12936959\/\" target=\"_blank\" rel=\"noopener\">Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19500961\/\" target=\"_blank\" rel=\"noopener\">DHA status of vegetarians<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20478353\/\" target=\"_blank\" rel=\"noopener\">Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) &#8211; Implications for dietary recommendations<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20439549\/\" target=\"_blank\" rel=\"noopener\">EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21961774\/\" target=\"_blank\" rel=\"noopener\">Omega-3 fatty acid supplementation for the treatment of children with attention-deficit\/hyperactivity disorder symptomatology: systematic review and meta-analysis<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25369925\/\" target=\"_blank\" rel=\"noopener\">Omega-3 polyunsaturated fatty acids and vegetarian diets<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\" target=\"_blank\" rel=\"noopener\">Review on iron and its importance for human health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25369923\/\" target=\"_blank\" rel=\"noopener\">Iron and vegetarian diets<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19279075\/\" target=\"_blank\" rel=\"noopener\">Health effects of vegan diets<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23595983\/\" target=\"_blank\" rel=\"noopener\">Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11424545\/\" target=\"_blank\" rel=\"noopener\">Considerations in planning vegan diets: children<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21613354\/\" target=\"_blank\" rel=\"noopener\">Iodine status and thyroid function of Boston-area vegetarians and vegans<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10211051\/\" target=\"_blank\" rel=\"noopener\">Iodine intake and iodine deficiency in vegans as assessed by the duplicate-portion technique and urinary iodine excretion<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-64d3bb16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"64d3bb16\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-40441657\" data-id=\"40441657\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-16cf0f60 elementor-widget elementor-widget-image\" data-id=\"16cf0f60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-62e48e5d\" data-id=\"62e48e5d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bc21718 elementor-widget elementor-widget-text-editor\" data-id=\"bc21718\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1eee4284 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"1eee4284\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1b755885 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b755885\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-78b2768e\" data-id=\"78b2768e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7123750b elementor-widget elementor-widget-facebook-button\" data-id=\"7123750b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=26926\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5c8f7352\" data-id=\"5c8f7352\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ec8e06c elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"6ec8e06c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-6ec8e06c\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-6ec8e06c\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-42a74b5e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"42a74b5e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7fa5e525\" data-id=\"7fa5e525\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-17f042bc elementor-widget elementor-widget-heading\" data-id=\"17f042bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57737709 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"57737709\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-26c5ed2\" data-id=\"26c5ed2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4cacce36 elementor-widget elementor-widget-heading\" data-id=\"4cacce36\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43807010 elementor-widget elementor-widget-facebook-page\" data-id=\"43807010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1c9d003d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c9d003d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-61196ef7\" data-id=\"61196ef7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c62c32 elementor-widget elementor-widget-post-navigation\" data-id=\"5c62c32\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/isometric-exercises\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Isometric exercises<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/why-cook-at-home\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Why cook at home?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30667653 elementor-widget elementor-widget-heading\" data-id=\"30667653\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4932dba2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4932dba2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8c910ab\" data-id=\"8c910ab\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c1b279e elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"1c1b279e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-3382 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-dazadi tag-dietas tag-fitness tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-238x300.jpg\" class=\"attachment-medium size-medium wp-image-3383\" alt=\"How to lose weight better?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-250x315.jpg 250w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak-143x180.jpg 143w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/02\/Ka-notiecet-atrak.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\">\n\t\t\t\tHow to lose weight better?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Spring is approaching big steps and the time has finally come when you have seriously decided to lose weight, become slimmer and healthier. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-in-the-best-way\/\" aria-label=\"Read more about K\u0101 lab\u0101k notiev\u0113t?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14822 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-dzila-muskulatura tag-dzilas-muskulaturas-stiprinasana tag-dzilie-muskuli\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/12\/Dzila-muskulatura-256x300.jpg\" class=\"attachment-medium size-medium wp-image-14823\" alt=\"Deep muscles are what they are and why they need to be trained\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/12\/Dzila-muskulatura-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/12\/Dzila-muskulatura.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\">\n\t\t\t\tDeep muscles - what is it and why should it be trained?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Deep muscles are not visible - however, they are important for maintaining health and especially back health.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\" aria-label=\"Read more about Dzi\u013c\u0101 muskulat\u016bra \u2013 kas t\u0101 t\u0101da un k\u0101p\u0113c t\u0101 ir j\u0101tren\u0113?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17114 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-veseligs-uzturs tag-lielais-svars tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/overweight-why-should-you-get-rid-of-it\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/05\/Liekais-svars_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17115\" alt=\"Overweight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/05\/Liekais-svars_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/05\/Liekais-svars_2-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/05\/Liekais-svars_2.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/overweight-why-should-you-get-rid-of-it\/\">\n\t\t\t\tBeing Overweight - 5 IMPORTANT Reasons to Get Rid of It\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are the real reasons why you need to get rid of excess weight? And how your life can change when you do.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/overweight-why-should-you-get-rid-of-it\/\" aria-label=\"Read more about Liekais svars &#8211; 5 B\u016aTISKI iemesli k\u0101p\u0113c no t\u0101 atbr\u012bvoties\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19690 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi category-svara-samazinasana tag-olbaltumvielas tag-uztura-bagatinataji tag-uzturvielas tag-vitamini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19691\" alt=\"Nutritional supplements\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/Uztura-bagatinataji.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\">\n\t\t\t\tNutritional supplements\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What exactly are nutritional supplements? Can they help us improve our health and lose weight? Do they help improve athletic performance and relieve joint pain...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/\" aria-label=\"Read more about Uztura bag\u0101tin\u0101t\u0101ji\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3a5da0c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3a5da0c6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3890b7c7\" data-id=\"3890b7c7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-14a495b2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14a495b2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-77686d8c\" data-id=\"77686d8c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1f62db2c\" data-id=\"1f62db2c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How to balance your menu if you are vegan, vegetarian or following a restrictive diet?<\/p>","protected":false},"author":25,"featured_media":26927,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,102,112],"tags":[79,242,76,147,111],"class_list":["post-26926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietas","category-pareizs-uzturs","category-veseligs-uzturs","tag-dietas","tag-sabalansets-uzturs","tag-svara-samazinasana","tag-uzturvielas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=26926"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/26927"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=26926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=26926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=26926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}