We’ve examined hundreds of diets to find out what really works, spending months of research to compile this list of the best diets for sleep apnea. Every diet on our list was hand-chosen by experts to help with weight loss and sleep apnea.
Because weight loss plays a key role in reducing (and sometimes completely eliminating) sleep apnea, we’ve included diets that contain specific foods that help sleep apnea. All the diets we’ve selected have foods with low-sodium, anti-inflammatory properties, or are low in saturated fats, which can all affect the quality of your sleep.
Continue reading to learn:
- Our picks for the 6 best sleep apnea diets (and related tools and products)
- How obesity and sleep apnea are connected
- How to stay on track & reach your weight loss goals
- Best foods for sleep apnea
- And much more!
Best Overall Diet
Low Calorie Diet
Level of Difficulty: Intermediate
We’ve chosen the Low-Calorie diet to be the overall best diet for sleep apnea. As long as you watch what you eat and practice weight loss tactics like portion control, your daily life won’t be altered as much as some of the other diets on our list.
You’ll still be able to eat out, attend family barbecues, and eat certain foods that might be more restricted in other plans.
A low-calorie diet also allows you to eat plenty of foods that are good for sleep apnea that could otherwise be limited in some diets, such as fish and olive oil. On this diet, you should see a fairly rapid initial weight loss, which can be encouraging, especially when you have your first snoreless night.
How to Get Started:
If you are looking to begin a low-calorie diet but have no idea where to start, you should consider the Weight Watchers diet program. Weight Watchers is a structured diet plan that allows you to stay on track while maintaining your busy schedule. You’ll be accountable for your goals with the in-person meetings, where you’ll meet like-minded people.
Best Budget Diet
Vegetarian and Vegan Diet
Level of Difficulty: Intermediate
Following a vegetarian or vegan diet won’t only help you lose weight fast, but it will save you money as well.
Expensive meats and proteins are not on your shopping list when eating a plant-based diet.
Nor will you need a ton of expensive gadgets and gizmos to create delicious meals.
If you’re looking for a sleep apnea diet that will allow you to save money as well, you should consider a vegetarian or vegan diet.
Reward yourself and keep yourself motivated with something nice once you drop the excess pounds!
How to Get Started:
With the Vegetarian Weight Loss Lifestyle Collection, you’ll get a guide to leading a plant-based lifestyle, as well as numerous recipes and ideas to make the transition move smoothly.
Set yourself up for success with this diet book that shows you the ins and outs of healthy nutrition so you can hit your goals.
Best Easy-to-Follow Diet
Low Carb Diet
Level of Difficulty: Beginner
A low carb diet is a great way to help you shed unwanted pounds that are causing you grief. Cutting out carbs from your diet can be one of the easiest ways to lose weight as well. There’s virtually nothing to keep track of like counting calories or checking to see how much fat is in a certain food.
A low carb diet takes the guesswork out of what you can and can’t eat by giving you a tangible target: carbs. Many restaurants and pre-packaged foods are offering low carb options which make this diet even easier.
How to Get Started:
Losing weight with a low carb diet doesn’t have to be dramatic. Programs like The South Beach Diet offer you the knowledge you need to lead a healthier lifestyle in their 3-Phase plan. Instead of cutting all carbs and following a ridge regime, you’ll learn to replace bad carbs with the right ones, such as whole grain pasta and rice.
The South Beach diet makes life on-the-go even easier by allowing you to purchase healthy meals from their premium collection.
Best Diet for Rapid Weight Loss
Level of Difficulty: Experienced
Losing those first initial pounds can help break the never ending sleep and obesity cycle.
During the low-energy diet, you’ll be cutting down your calories to about half of the average recommendation.
After a while, your body will be forced to convert the fat that is stored in your body (instead of the food you eat) into energy, causing rapid weight loss.
This weight loss can give you the motivation you need to continue with an alternate plan down the line, especially once you’ve experienced your first truly restful night’s sleep.
How to Get Started:
The Volumetrics diet is great for those that want to lose weight quickly.
Following this daily meal plan and diet book will teach you a new way to eat in an easy to understand way.
You’ll learn simple tricks on how to create and choose meals that will make you feel fuller on fewer calories.
Carry the recipes and information you receive into your daily life to help keep weight off even after you’ve finished your diet.
You might want to consider a book that gives you the advice you can use for life like Volumetrics if you’re tired of futile yo-yo dieting.
Best for Intense Dieters
Raw Food Diet
Level of Difficulty: Pro
Although the raw diet takes a decent amount of willpower to do, it’s one that will get results.
The theory behind the raw food diet is that essential nutrients are destroyed during food-processing procedures. The raw food diet focuses on foods with anti-inflammatory properties, making them ideal for people with sleep apnea.
With the raw food diet, you will get more out of the foods you consume. Foods that contain live probiotic bacteria can help you digest your food better and help with metabolism causing you to lose weight and feel healthier. It can be challenging to completely change your lifestyle – however, with support from friends and family, it is entirely possible.
How to Get Started:
If you’re ready to commit to an intense lifestyle change that can help you lose pounds rapidly, but don’t know where to begin, The Rawtarian’s online program might be for you. This course takes you by the hand and walks you step by step into converting to a raw food life.
Use the provided shopping list to load up on all the fruits and veggies you need before beginning your easy meal plan. Most of these tasty recipes can be created in less than 15 minutes and are designed to keep you feeling full all day long. With this program, you will also have access to videos, course material, and private forums to help you stick to your weight loss goals.
Best Heart-Healthy Diet
Low Fat Diet
Level of Difficulty: Intermediate
Low-fat diets are ideal for who are both overweight and have high cholesterol or a family history of heart disease. With this diet, you’ll be asked to limit saturated fats that can be harmful to your health, particularly your heart.
Foods with high saturated fat have been linked to ‘bad’ cholesterol for decades. Higher cholesterol levels can put you at a greater risk for heart disease.
Replacing foods that are high in saturated fats with healthier options such as fruits, veggies, and whole grains can allow you to lose the weight you need to curb your sleep apnea. Your body will burn the excess fat it is currently storing and turn it into energy.
How to Get Started:
For those looking to start a low-fat diet but don’t know where to turn, you might want to think about joining a program that prepares your meals and delivers them to your door like the Nutrisystem program.
Whether you’re too busy to create your own delicious low-fat meals or simply don’t want the hassle of calorie counting, Nutrisystem has got you covered with their 6 meal a day program. Plus, counselors and dietitians are only a phone call away to answer questions regarding your weight loss.
Continue reading to learn more about the best diets for sleep apnea!
Relationship Between Sleep Apnea & Obesity
According to the American Academy of Dental Sleep Medicine, nearly 30 million people have obstructive sleep apnea, and the Centers for Disease Control estimate that 69 percent of adults over the age of 20 are overweight or obese.
And because weight loss can be a long-term endeavor, many people give up after a short period of time.
But there is hope!
A Never Ending Cycle
Sleep apnea and obesity go hand in hand. The cycle of poor sleep, stress, and fatigue is never ending. Simply put, if your body doesn’t get enough sleep, it cannot rest, recover, and renew itself for the next day.
There are two main hormones associated with appetite and satiety (feeling satisfied).
- Grehlin – This hormone is produced in the digestive tract, and increases our appetite.
- Leptin – Produced by fat cells, leptin is responsible for regulating our feelings of satiety (feeling full).
Poor sleep has a direct connection between stress on the body – which leads to the inability to regulate metabolism – and weight.
Recent research has shown that lack of sleep promotes a decrease in leptin while increasing Grehlin, and at the same time lowering our metabolism and decreasing lean body mass.
The bottom line: when we sleep less we feel more hungry and less satisfied.
In addition to increasing our appetite, when we are fatigued during the day we tend to crave simple carbohydrate foods and rely on sugar and caffeine for energy.
These foods tend to be high calorie and encourage imbalanced blood sugar and insulin response, creating another vicious cycle of carbohydrate cravings and blood sugar fluctuations.
Sleep Apnea and Obesity: Other Contributing Factors
Obesity can contribute to your sleep apnea in other ways as well. When you’re overweight, the soft tissue in your throat and mouth can become enlarged or swollen.
During sleep, the excess soft tissue can cause blocked or collapsed airways as the throat and tongue muscles become relaxed.
Stress from not getting enough sleep lowers your energy levels, making you less likely to exercise and maintaining a healthy eating routine. Night after night of sleep deprivation leaves many sufferers too tired to improve their physical health – including following a much-needed diet to shed pounds.
When you’re constantly tired, it can be very difficult to stay on a weight loss plan that will take time, effort, and dedication. Life would be so much easier if we could lose weight as quickly as we seem to gain it, wouldn’t it?
Well, there is hope! In the sections below we outline the best diets for sleep apnea, taking into consideration the restless nights and daytime fatigue that many sleep apnea sufferers struggle with. As well, we provide some tips on how to pick the right diet for YOU.
Sleep Apnea and Diet: Weight Loss Tactics
Often, when a doctor diagnoses you with sleep apnea, one of the first suggestions they’ll give you is to make lifestyle changes. These changes include weight loss, exercise, and drinking alcohol only in moderation.
Because many people suffering from sleep apnea are overweight or obese, being able to lose your excess body fat becomes an important part of your personal treatment.
There are numerous benefits when it comes to weight loss. You’ll have more energy, have happier, healthier relationships, and best of all, you might just be able to eliminate your sleep apnea for good!
Losing weight and ridding yourself of sleep apnea can have many other short term and long term benefits as well, such as the following:
- Lowered blood pressure
- Better mental performance throughout the day
- Decreased risk for diabetes
- Fewer episodes of depression
Once you commit to shedding those unwanted pounds, and continue to maintain a healthy lifestyle, you’ll never want to go back to another sleepless night again.
Before we get into the specific types of diets, here are some basic weight loss tips for when you begin your diet for sleep apnea:
Sleep Apnea Diet Plan: Dos & Don’ts
- Eat a balanced diet rich in vitamins and minerals, including proper portions of protein, fat, calories, fiber and other vital nutrients.
- Drink 8 to 10 glasses of water every day.
- Eat foods that stimulate serotonin in the body like cheese, avocados, bananas, nuts, milk and turkey. Serotonin is an important brain chemical that regulates your sleep and wake cycles.
- Eat herbal dietary supplements after getting the okay from the doctor treating your sleep apnea.
- Eat low-calorie, high protein foods which are beneficial for weight loss
- Don’t consume as much alcohol and caffeine, and don’t consume any alcohol or caffeine within 2-3 hours before going to bed.
- Don’t eat processed foods or foods rich in saturated fats.
- Don’t consume over-sweetened high-calorie foods.
The 6 Best Diets for Sleep Apnea
By now you have a good understanding of how being overweight and having sleep apnea is like a hamster on a treadmill: being overweight can contribute to sleep apnea and having sleep apnea can contribute to weight gain!
To help you end this cycle, we’ve spent hours sifting through all the fad diets on the market. You’ll find only the best-of-the-best on our comprehensive list of the best diets for sleep apnea.
Each diet we’ve chosen has a medical backing to support its validity. You won’t find ‘yo-yo’ diets or fads that promise the world but only for a short time. Every diet plan for sleep apnea here has been researched, tried, and tested to ensure you’re getting the best available info on the market.
Below, you’ll find the best of the best diets for sleep apnea. Six were chosen to top our list, however, we couldn’t stop there! We’ve also added four diets to our ‘runners-up’ list that are either currently being tested for directly aiding sleep apnea or are loaded with foods that help sleep apnea.
We’re confident there’s a plan out there that will fit perfectly with your lifestyle!
(Summary Table) Best Diets for Sleep Apnea in 2018
The table bellows shows our 6 best diets for sleep apnea and 3 runner-up diets, and includes a quick description, difficulty level, cost, and the major pro and con of each type of diet. Use the table to get a quick handle on the best diet for YOUR sleep apnea:
|NAME OF DIET||
|Low Calorie Diet||
Decrease calorie consumption while exercising more
Quickly lose a few pounds
Weight can return if healthy lifestyle is not maintained
|Low Carb Diet||
Limits carbs to 20% of daily calories
Encouraged to eat 6 small meals a day
Can cause low blood sugar
|Low Energy Diet||
Cuts calorie intake to between 440 and 500 a day
Ideal for quick initial weight loss
Hard to sustain
|Low Fat Diet||
Limits intake of saturated fats
Can leave energy levels lacking
|Raw Foods Diet||
Allows only foods that have not been cooked or processed
Prep-time for cooking is shorter
You may need special equipment to prepare meals
Restricts dietary intake of meat and animal products
Overall healthier lifestyle
May need supplementation in some cases
Fasting to flush toxins from body
Quickly lose weight
Tendency to re-gain weight when not maintained
Foods that are rich in vegetables, fruit, beans and grains
Packed with foods that are good for sleep apnea
May need to supplement iron
Only eat foods that could be hunted or gathered
Includes many foods that are good for OSA
Meals are time-consuming to prepare
LOW CALORIE DIET
Your body weight is calculated in units of energy (called “calories”) that you eat.
There are 3500 calories in one pound of body weight. Losing one pound of body weight is a twofold process:
Step #1 is to eat fewer calories; and
Step #2 is to increase the number of calories that your body burns off.
The recommended minimum caloric intake for adults on a low-calorie diet is 1200 calories for women and 1400 calories for men.
A low-calorie diet can be great for people that have obstructive sleep apnea due to being overweight or obese. Diets low in calories often result in quick weight loss which can have a drastic effect on your breathing at night.
Very low-calorie diets in conjunction with daily vitamins and minerals have been proven to improve OSA once the subject has lost a significant amount of weight, according to one study.
While food categories aren’t drastically limited with this type of diet, dieters need to look for foods that provide the best balance between nutritional calories and personal taste satisfaction.
A low-fat diet that includes some exercise can be very effective for losing those first few pounds. When you first start reducing your calories, you’ll see some rapid weight loss. But, if you just eat fewer calories without any exercise, it’ll take longer to achieve your desired weight loss goal.
After a few weeks on a low-calorie diet, your body interprets the reduced calories as a sign of starvation and it will automatically attempt to maintain its muscles, fat, and tissues by slowing down your metabolism.
This is called a“plateau”and further weight loss can be hard to achieve without some help.
However, even losing a few pounds can reduce the symptoms of sleep apnea. A better night’s sleep can give you the motivation you need to break the cycle of being overweight and help you take control of your sleep apnea for good.
- You’ll be able to quickly lose a few pounds.
- You can start to have sleep apnea under control in a few weeks’ time.
- Some clinical studies suggest that individuals who adhere to the lifestyle of restricting their calories can increase their lifespan.
- You’ll save money at the grocery store while eating fewer calories.
- You will have the motivation you need to keep weight off for good.
- The weight loss isn’t permanent and may return when you go off the diet.
- Staying on a minimal calorie diet for long periods of time can strain your heart and nervous system, especially in conjunction with an extensive exercise program.
- Common side effects are fatigue, unstable blood sugar levels, and mood swings.
- A restricted calorie diet may reduce your muscle tissue.
- Most of the weight you lose is not fat, it is more in the form of water and muscle mass.
Reviews of the Best Products for Low-Calorie Diets
We’ve chosen some of the best products and tools to help you complete your journey with a low-calorie diet. Check out some of the products below to see which will motivate you to meet your short and long term goals.
Weight Watchers has been around for what seems like forever and for good reason. Many men and women who follow this weight loss plan have had positive results. Weight Watchers uses scientifically based techniques so you can lose weight at your own pace.
Unlike other diet programs, you’ll get support and accountability from others during their in-person meetings. Let your group know your goals and when you accomplish them like losing the initial weight if will take to beat your sleep apnea.
Keep track of the food you eat with a point-based system. You can opt for eating your own meals or choosing one from their various meal plans. Many restaurants, online blogs, and even recipe books are now adding Weight Watchers points to their nutritional information.
Their meals may taste good, but be aware that most are somewhat high in sodium. As long as you monitor your daily sodium intake and keep it under 2,300mg you’ll be good to go.
If you’re looking for a diet that is easy to stick to so you can maintain a healthy weight and keep sleep apnea at bay, Weight Watchers might be your best bet for accountability.
The Skinnytaste Cookbook was created by long-term food blogger and nutrition enthusiast, Gina Homolka. This book is filled with recipes that don’t make you feel like you’re dieting. Each recipe is backed by facts and nutritional information as well.
The layout of the book has a nice design with loads of beautiful photos to entice you. Because this book has so many unique recipes, you might find some of the techniques used on the complicated side, especially for a weekday dinner.
This app allows you to set goals and track the food you eat and exercise you do.
The large database of healthy recipes alone is worth downloading this app. However, there are also loads of diet tips, and discussion boards to keep you focused throughout your weight loss.
Although the scanner is not as good as some other apps, Fooducate makes up for it with the high-quality nutritional info it provides.
You can calculate everything from carbs to fat, and even sugar intake.
When following most diet plans that are low-calorie, you’ll find recipes that give you measurements in ounces or grams. If you plan to accurately calculate your calories, you need to know exactly what 4 ounces of tuna looks like.
A digital scale can keep you from over-eating making it a great investment for those who want to lose weight quickly with portion control. This particular scale is capable of measuring in ounces, pounds, grams, and kg.
This scale from Eat Smart is great for accuracy, however, nothing directly hot should be weighed on this scale.
LOW CARB DIET
The aim of a low carb diet is to lose fat by limiting your carbohydrates to 20 percent of your total daily calories.
Initially, foods such as pasta, bread, and potatoes are not allowed on this diet. By restricting those foods body burns stored fat for energy, instead of turning it into sugar (and that is what overweight OSA people want).
Once you have successfully adjusted to the low carb diet, foods that were restricted are added back in limited quantities. This diet allows you to have certain fruits, meats, fats, and non-starchy vegetables without any limits.
Research from many medical centers and nutritional organizations show that a low carb diet can be effective for weight loss as well as for treating or preventing a variety of common health problems.
In one cross-sectional study 42 obese subjects were tested to determine the correlation between obstructive sleep apnea and a high-carb diet. Sleep duration and quality were tested against dietary choices.
It was determined that the intake of a high carbohydrate diet was significantly associated with levels of AHI. (Apnea Hypopnea Index) which are used to determine the severity of sleep apnea.
In the same study, it was found that high protein diets had no effect on the AHI. Because low-carb diets often are high in proteins, these diets tend to be great for those suffering from sleep apnea.
- It is filling and provides dietary structure.
- It promotes healthier blood sugar levels and prevents weight gain.
- Your body will burn more of its fat for energy.
- You’ll have more energy and reduced mood swings.
- You can reduce the risk of some cancers.
- The diet discourages eating sugar and refined carbs in order to improve your overall health.
- It is difficult to maintain and does not follow national dietary guidelines.
- For some people, the diet can cause fatigue and low blood sugar (hypoglycemia).
- Alcohol, especially liquor, is often not permitted on this diet.
Reviews of the Best Low Carb Diet Products
Below, you’ll find 5 resources and tools to help you make the most of your low carbohydrate diet:
The South Beach Diet is an easy-to-follow program for just about anyone, which is why they’ve had such a large success rate. The company boasts helping over 11 million people reach their goals so far.
This diet trumps its competitors who claim all carbs need to be cut from your diet to lose weight. The South Beach diet takes a different approach. With this diet you’ll learn how to introduce the right carbs into your diet. In Phase 2 for example, you’ll begin to eat more fruits, whole-grain breads and rice.
This 3-phase online diet plan is fairly affordable unless you decide to have the fully prepared meals delivered directly to your door that is. Even then, you can customize packages to meet your budget. If you opt for only the plan itself you’ll receive guides to help you follow the basic principles of the diet at home and in restaurants.
Designed by a world-renowned cardiologist you know this is one plan that not only helps with weight loss but is heart healthy as well. This is especially helpful for those with high blood pressure due to sleep apnea.
You shouldn’t feel hungry on this diet. In fact, this diet requires two snacks a day. However, the South Beach diet tends to be low in potassium and high in protein which can be a problem for those with kidney issues.
George Stella doesn’t just provide an easy to follow cookbook, he adds nutritional information, and helpful tips with each recipe so you can learn new techniques.
This low-carb cookbook is perfect for those that want to learn new techniques using ingredients they already have in their home. You won’t need to buy expensive, hard to find specialty items for the majority of these recipes.
Meals range from appetizers to desserts. Portion sizes are smaller than average in this book making the meals great if you’re trying to lose excess weight.
The KetoDiet App is great for helping those who wish to stick to a plan.
The app provides access to hundreds of recipes, has an intuitive shopping basket, and allows you to track the progress of your diet. You can opt for the basic app, or get all the extras like goal-setting and creating custom low carb meals in your own kitchen, with the advanced option.
Low-carb diets will often be heavy on protein. Weight loss and satiety (i.e. feeling full) go hand in hand. If you’re going to stick to your goal, you’ll need to actually like your food. Use this state of the art meat thermometer to ensure your proteins are cooked just the way you enjoy them.
You can use this digital thermometer anywhere from oven to the stovetop, to grill or smoker. The timer mode is even programmable to meet the safety standards of the USDA.
It’s precise, quick and easy to use. Just make sure it’s loaded with batteries before you put that roast in the oven!
LOW ENERGY DIET
In 2009 a remarkable research study was done by Kari Johansson, from the Karolinska Institute in Sweden, on diet plans for sleep apnea patients.
A low energy diet was the method used in the study and it was based on the Cambridge weight plan.
This diet limited the daily caloric intake to between 440 – 500 calories. The low energy menu used for the study contained a range of flavorful meal replacements such as soups, shakes, protein bars and oatmeal.
The study began with a liquid diet that then gradually brought back solid foods into the plan.
The initial study lasted nine weeks and the subjects then followed a one-year program for weight maintenance that included monthly professional counseling sessions. Of the 63 initial male participants, 44 successfully completed the entire program.
All of those who finished the nine-week course had lost weight and reduced their sleep apnea episodes. Even though some participants had regained some weight during the following year, they still maintained their reduced sleep apnea disorders.
The results were very encouraging, as 48 percent of the men no longer required CPAP therapy and 10 percent of the subjects were completely cured of their sleep apnea.
The improvements were most beneficial for those with severe OSA and those who lost the most weight improved more than others.
Rapid weight loss associated with diet plans like the low energy diet can give you the motivation you need to keep weight off. Even losing a few pounds can significantly reduce symptoms of OSA.
- This diet is plentiful in vitamins and minerals.
- Ideal for initial weight loss.
- Provides you with motivation to maintain a healthy weight.
- Extremely restrictive in calorie consumption.
- Should be done under the supervision of a dietitian or a doctor.
- Hard to sustain a 500 calorie diet for extensive periods of time.
Reviews of the Best Low Energy Diet Products
The Volumetrics diet allows you to feel fuller on less calories. Some of the information given in this book might be simple, but Ph.D. Barbara Rolls has shown smart ways to incorporate weight loss strategies into your daily life.
This combination diet plan and cookbook walks you through each step of your diet. The bigger meals allow you to feel full and satisfied without the excess caloric intake.
Truly following this books diet plan can take some time. However, if you seriously want to lose some weight this book will teach you how to do so and keep it off long-term.
Michael Mathews has compiled an amazing list of recipes that are easy to create with The Shredded Chef. Most of the straightforward recipes in this book contain ingredients you probably already have in your own kitchen.
In the beginning of the book, he’s added a large forward with several chapters describing why he’s chosen certain items and left out others. This cookbook is also filled with nutritional information including macros counts.
Although this book shows you how enjoyable dieting can actually be, its main drawback is not having it doesn’t have a photo for every recipe which can encourage you to make it.
My Fitness Pal is a calorie counter app that allows you to keep a personal food journal. MFP has a huge food database that is continuously growing daily. After a few days, you get used to logging in your meals as you consume them.
Save your favorite recipes for easy access or browse through the blog posts to find new things to make all the time to help change your eating habits. If you’re not a premium member, you may be slightly annoyed by the numerous ads that can be distracting.
4. Lunch Box
Portion control and low energy diets go hand in hand. It can be difficult to properly portion foods when you’re putting them in large storage containers. Instead, try something like this to keep portion sizes under control.
These lunch boxes come with a convenient meal plan chart so you’ll have a quicker prep time. You can use these boxes to gain a better perspective of accurate sizes when eating at home as well.
LOW FAT DIET
One false myth about fat is that eating fat will automatically make you fat. This is because of the high-calorie count in fat. If you reduce your dietary fat, you’ll naturally lose some weight.
Diets that are low in fat are often preferred by doctors, especially when it comes to diets for sleep apnea. A diet low in fat will give you a better satiety rate (i.e. you’ll feel fuller), prevent your body from ‘storing’ unused fat for energy and lower your risk for coronary heart disease.
When you are on a low-fat diet, you’re encouraged to eat unlimited amounts of fruit, vegetables, and carbohydrates.
In fact, the guidelines for this diet recommend that at least 60 percent of your daily caloric intake should be from foods containing moderate amounts of carbohydrates.
Another false myth about a low-fat diet is that foods labeled as fat-free or low-fat are good for you.
The problem here is that these foods often substitute a lot of sugar or starch to make up for the missing food “texture” caused by the removal of fat. Fat content in food generally means it is high in carbohydrates.
A recent experimental study in 2016, tested the correlation between macronutrient intake (protein, carb, fat) diet and sleep disorders such as obstructive sleep apnea (OSA). Over 1,800 participants were examined both in the lab and at home.
Over time it was determined that higher intake of fat in the diet was positively associated with both the severity of sleep apnea and daytime sleepiness.
- You’ll lose more weight when eating fewer calories.
- It is rich in vitamins, minerals, and fiber.
- This diet reduces your risk of certain cancers.
- Your body won’t store unused fat for energy.
- You experience a higher satiety (fullness) rate.
- Some people gain weight with this diet.
- Low-fat and fat-free foods may actually be high in carbohydrates.
- Health risks include fat-soluble vitamin deficiency, diabetes, and metabolic syndrome.
- Some current research shows that low animal fat and high vegetable oil intake may be a health risk.
Reviews of the Best Low-Fat Diet Products
Choose one of the helpful tools below to keep you on the right track with your low-fat diet. We’ve picked out something for everyone, so you should have no problem finding the item that will motivate you to reach your goals:
The NutriSystem program allows you to simplify your weight loss. You’ll receive an easy, home delivery of your choosing or remove the guesswork and have their dietitians choose a menu for you.
This plan is incredibly easy to follow and perfect for those who want to shed a few pounds quickly. Nutrisystem might be the best way to lose the weight you need to keep your sleep apnea at bay.
Once you’ve got the weight off, you should consider a diet with a little more calories to maintain your new, healthy weight.
Six daily, smaller, balanced meals are designed to keep you feeling full longer so you can fight off hunger while reaching your weight loss goals. Counselors and dietitians are only a phone call away if you can’t find the information you need in one of their expert guides.
Because there is no guesswork or calorie counting, it can be hard to transition back into ‘real food’ once the 28-day program is complete though.
For those with a busy lifestyle or people that simply don’t enjoy cooking, Nutrisystem could be a great alternative to traditional dieting.
Anyone starting out on their weight loss journey can benefit from Healthy Cooking for Two. The book is packed with hundreds of recipes, each with a full nutrient analysis to help understand what you’re eating.
There are both cooking tips and dieting tips that keep you encouraged. Every low-fat recipe is designed to create smaller portions. Portion control is great because there won’t be any leftovers to tempt you.
Although this book has a great recipe list for beginners, it could be taken to the next level with more pictures to entice the reader into choosing something healthy.
3. Lose it!
Lose it! Is a great app for helping you make smarter choices. Set your goal with this interactive app and track both exercise and diet. You’ll also have access to a large weight loss community for encouragement and support.
Keeping track of what you put in your mouth has never been so easy. Use the food database to look up an item, scan the barcode of an item, or even take a picture of your food to get accurate info.
The restaurant information is sometimes not as up to date as it could be, but staying on top of every restaurant’s latest menu additions would be nearly impossible.
If you plan to maintain a healthy low-fat diet and want to do any cooking at home, a George Foreman grill might be your best bet for lean meals. High saturated fat and sleep apnea have a direct correlation.
This handy device will drain unwanted fats as it cooks so your food isn’t soaking in grease that is contributing to your sleep apnea. It’s non-stick making it both easy to use and easy to clean. Even a novice can make the most out of this grill.
Choose a version, that has a smaller cooking surface such as this one, to encourage portion control.
RAW FOOD DIET
The basics of a raw food diet are that you are to eat only those foods that have not been refined, heavily processed, or heated above 160°F. Some extreme dieters will even eat raw meat, but this is definitely not recommended because of health risks.
One major theory behind the raw food diet is that essential nutrients are destroyed in the processing procedures. The diet also teaches that processing alters the chemical structure of food which can negatively affect your health.
This diet is based on many of the same principals as the Paleolithic diet and the two diets are often used in a combination form. Both diets are heavily focused on using fruits, vegetables, and herbs that have anti-inflammatory properties.
This diet encourages the eating of fresh, organic fruits and vegetables; raw cheeses and milk; plain yogurt; fermented vegetables; raw honey; and raw nuts. Following this diet’s guidelines can be restrictive and time-consuming but well worth it for people with sleep apnea.
Focusing on a diet that is based on reducing inflammation such as a raw food diet, can be incredibly beneficial for people with sleep apnea. In fact, one case study showed a 55-year-old man who had suffered from OSA his whole life proved just that.
After only 3 months of dietary management, the patient no longer required a CPAP machine. He reported sleeping 6 hours without interruption during the night.
Based on this clinical case study, it was found that dietary modifications such as incorporating anti-inflammatory foods are an effective tool to improve OSA.
You may want to consider this natural method to manage your obstructive sleep apnea with diet before choosing a more evasive approach.
- Food preparation takes less time.
- The abundance of live probiotic bacteria and enzymes in the raw food promotes healthy digestion.
- Many raw foods are more nutritional in their uncooked state.
- The diet discourages you from eating pre-packaged foods that may cause illnesses or allergic reactions.
- To make some vegetables digestible and to allow you to absorb their nutrients, they must be cooked.
- Raw meat is not recommended because of the risk of contracting salmonella.
- The diet is very restrictive and that makes dining out impractical.
- A raw food diet tends to be deficient in vitamin B12, protein, iron, and calcium.
Reviews of the Best Raw Food Diet Products
Our team has compiled a list of diet products that will aid you on your raw food journey to curing your sleep apnea for good. Choose one of these items to help give you the boost you need to stay on track throughout the course of your diet:
Online Diet Program: https://www.therawtarian.com/subscriptions/signup/index/c/affiliate
When you join the Rawtarian’s online program, you won’t be eating just carrots and celery sticks. Laura-Jane has been creating and perfecting satisfying raw recipes to match your busy lifestyle since 2009.
Most recipes on the Rawtarian menu can be ready to go in less than 15 minutes. Use the videos, recipes, course material and ebooks for tips and tricks on how to make the most out of your raw diet.
Monthly challenges and private forums keep you interactive on the site and provide both accountability and support.
A shopping list and meal plan are also provided. This diet focuses on anti-inflammatory ingredients that help with digestion. Keep in mind though, some ingredients may be seasonal or difficult to find in your area.
This lovely cookbook is jam-packed with useful info on how to maintain a healthy plant-based life. Gorgeous pictures accompany just about every recipe and inspire you to create your own version.
Included in The Fully Raw Diet are raw food recipes for soups, dips, meals, and desserts. If you don’t have a blender or Vitamix in your kitchen, however, this book might be one you want to pass up.
Use the Rawtarian Meal Plan App as your daily guide. Choose one of 6 weekly or monthly meal plans and off you go. The app provides a weekly shopping list (with checklist), and simple to prepare meals. You’ll get daily recipes for breakfast, snack, lunch, dinner, and even dessert. All recipes include zoomable photos and allow for comments.
Unfortunately, it’s fairly difficult to keep track of your favorite recipes. Hopefully, down the line, this will be a feature they add.
4. Juicer Machine – 700W Multi-Speed Commercial Quality Easy to Clean Fruit & Vegetable Extractor by Nutri-Stahl
A fruit and veggie juicer like this one from Nutri Stahl will play a major role in your raw food diet. Having a decent one will be an amazing help as well as a time saver. Many raw food recipe books call for both a juicer when making soups, sauces, and well, juice.
Choosing a high-end appliance will keep you on track with your goals and financially vested. This Juicer allows you to have commercial quality from your own kitchen. It juices fruits and vegetables in a flash and is super easy to clean.
One drawback to this juicer is it tends to be a little louder than some others on the market. If you have a little one in the house, you may want to opt for another brand.
VEGETARIAN DIET / VEGAN DIET
The basis of a vegetarian or vegan diet is that it greatly limits the eating of any meat product and is considered to be a good way to lose weight.
Meat products tend to be high in calories, and that sets up a scenario for gaining weight. For a vegetarian, meat products include pork, beef, fish and chicken.
While eating no meat is a basic vegetarian practice, there are three major styles of the vegetarian diet:
1. Lacto-ovo vegetarian dieters eat eggs and dairy products
2. Lacto vegetarian dieters eat dairy products; and
3. Ovo vegetarian dieters eat eggs
This diet allows you to eat unlimited amounts of carbohydrates, fruits, and vegetables and depending on your diet style, you may also eat eggs, dairy products, or both.
On the other hand, a vegan diet is much more severe in that it prohibits eating any form of animal products.
It’s been shown that vegetarian and vegan dieters see better results than many other fad diets because they intake fewer saturated fats, cholesterol, and animal proteins.
Well-balanced vegetarian diets are also advantageous because they provide the dieter with more complex carbohydrates, dietary fiber, vitamins C and E along with many other necessary nutrients.
- This diet reduces the risk of some cancers, diabetes, high levels of bad cholesterol (LDL), hypertension, heart disease, rheumatoid arthritis, and gallstones.
- The diet is high in fiber, minerals, and most essential vitamins.
- You reduce your exposure to agricultural chemicals such as herbicides and pesticides.
- The diet’s large dependency on soy can disturb your body’s hormonal balance and it may suppress your thyroid function.
- You may become deficient in fat soluble nutrients and essential B1 and B12 vitamins as well as certain proteins.
- Dieters do not consume sufficient proteins and they may eat excessive amounts of carbohydrates.
Reviews of the Best Vegetarian & Vegan Diet Products
A plant-based diet can be a great way to lose weight with the proper motivation. We’ve compiled a set of programs and tools to help you along the way. Pick and choose what items will help keep you a happy, healthy veg-head!
This 21-day program will give you the kick in the butt you need to start a vegan/ vegetarian lifestyle so you can lose enough weight to curb your sleep apnea. Created by Neal Barnard M.D., and backed by numerous celebrities, you’ll be exploring the health benefits associated with a vegan diet.
You will receive a 21-Day Vegan KickStart meal plan, lots of tips and recipes to keep you on track and a community forum to keep you accountable to your goals. You’ll also get exit info on how to meal plan on your own after the 3-week program is completed.
The Physicians Committee for Responsible Medicine has many additional resources that can help you learn to start a plant-based lifestyle. With the help of tools such as the 21-Day Weight Loss KickStart, you’ll be well on your way to losing weight and ridding yourself of those uncomfortable night’s sleep due to sleep apnea.
Although a plant-based lifestyle can be extremely beneficial to your health, especially when trying to lose weight, it may be lacking in some vital nutrients your body needs. You might want to consider taking vitamins and supplements when you start a vegan diet.
The Vegetarian Weight Loss Lifestyle Collection guides you through the ins and outs of healthy nutrition. You’ll learn how to eat healthily, tips for weight loss success, what to eat, and what to avoid eating.
This book is packed with recipes that have obviously be tested and perfected. You’ll enjoy following the diet plan with the help of these meals.
This book is a great addition for anyone that wants to lose weight, whether you are already vegetarian or not. Even though this book doesn’t have an exact daily meal plan, you can create your own with the numerous recipes provided.
3. Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year by Del Sroufe
Forks Over Knives teaches you that the right foods can be the right medicine for whatever ails you. This book provides a smooth transition from a traditional ‘meat and potatoes’ diet to a plant based diet.
Before diving into the initial recipes its expands on the fundamentals of cooking and goes into different methods of cooking from around the world. Although the pictures are mouth watering, there aren’t enough of them to go around. If you’re someone who eats with their eyes this book might not be for you.
HappyCow has been around as an online website since 1999. Finally, you can now download their app which covers over 180 countries so you can find vegetarian and vegan restaurants near you with the touch of a button.
Search the huge database for grocery stores, restaurants that are devoted to plant-based diets, and even find restaurants that have vegetarian-friendly menus. Browse pictures and reviews to decide if it’s the place for you.
Plant-based meals require a little effort in the kitchen. With the help with a few gadgets and gizmos like this Vegetable Chopper by Fullstar, you’ll be well on your way to dicing and slicing up the best vegetarian meals right from your own home.
This chopper includes 5 interchangeable blades that allow you to make anything from carrot sticks to french fries and even zucchini spaghetti. You won’t need to have the knife skills of a chef to make high-end meals for family and guests.
This chopper, dicer, and slicer can be somewhat bulky so make sure you’ve got ample storage for it or else it could wind up taking a lot of counter space when not in use.
Diets for Sleep Apnea: Runners-Up
While these may not be the best of the best proven diets for sleep apnea today, they might be tomorrow. Each of the following sleep apnea diet plans are either currently undergoing clinical trials or are known to promote eating loads of specific foods that help sleep apnea patients.
Some of these diets may not be proven to work specifically for those with sleep apnea yet, but what they are known for is helping you shed pounds, which is a good start right there.
And who knows, you may be ahead of the pack if you opt for one of these healthy diets!
The “detox” diet is not one of the 6 diets already discussed here because there is not enough scientific evidence to conclude that this type of diet actually removes toxins from your body.
(But a detox diet CAN be an excellent place to start before embarking on a proven diet. More on that in a moment…)
A detox program is based on the theory that extensive fasting and large consumption of liquids will eliminate bodily-trapped toxins that contribute to excess weight.
The detox regimen is intended to let the body burn its own excess fat storage and thereby eliminate any trapped problem foods.
This type of diet may help you to rapidly lose some weight, but it is very hard to sustain as it is very restrictive and leaves most people feeling hungry and fatigued.
A detox program can help you jump start your weight loss before using one of the 6 best diets described above.
You should not use this type of program if you have health issues such as diabetes or even thyroid problems without the okay from your doctor. This diet may affect your blood sugar levels.
- You’ll quickly lose some weight.
- The program does not include any junk food, which also helps you to lose weight.
- When fasting, you’ll be drinking plenty of water and juices.
- You’ll help your body to flush out trapped toxins.
- Very little scientific evidence on the diet’s effectiveness and benefits.
- Can be risky if you have a preexisting nutrient deficiency or diabetes.
- There is a high tendency to regain the weight after you finish a detox program.
- The program is very strict and regimented.
Reviews of the Best Detox Diet Products
Doing a detox too quickly to lose weight can be harder than other traditional diets. However, with the help of some of the following resources, you’ll have the tools you need to carry you through the process. Use one or all of these tools to complete your end goal:
Total Wellness Cleanse is a reality-based detox program that has a more flexible approach than some. You’ll go through four stages over 14 days to feeling great. The first step focuses on stopping cravings, the second introduces solid food into your system like fruits and veggies, the third restores you cell function.
Lastly, you’ll receive a continued education so you can maintain a healthy weight. This detox might be a great start for you if you’ve tried yo yo diets in the past to no avail because it actually helps you to combat unhealthy cravings.
If you’re looking for a detox cleanse that allows you to eat real food, this might be the program for you.
Losing weight quickly through a detox such as this one could be a great starter for anyone with wanting to break the cycle of obstructive sleep apnea and being overweight.
Eating Clean guides you on your path to losing weight and resetting your body. The book gives you the support you need, but you’ll still need to be pro-active in your weight loss routine.
Included is a 21-day elimination detox, 2-week meal plan and a pantry list. Also included are loads of helpful tips and encouragement to keep you on track. The meals, most of which are vegan, keep you full and satisfied on your journey and can be used once the detox is completed as well.
If you’re looking for a hardcore detox that will get you down to a healthy weight so you can curb symptoms of sleep apnea, this diet might be for you. However, if you’re looking for something that does all the work for you, you might want to look elsewhere.
Everyday Detox allows you to have a hands-on approach to your meals. You can get as granular as making your own coconut milk or opt to purchase those items pre-made. This book allows you to detox naturally with real food.
The author provides practical strategies to an overall healthy approach to weight loss. You won’t be detoxing with unhealthy intense restrictive diets. Keep in mind, many of the recipes in this cookbook require high-end kitchen equipment to complete, such as a high-speed blender.
The Get Juiced App is a great help to those that want to commit to a detox diet for sleep apnea relief. Not only are there hundreds of recipes to choose from, but the app will create a grocery list to make your life easier.
Pick your juice randomly or opt to narrow down the search with ingredients you already have, or choose from one of their 6 collections. Some of the recipes can be vague on measurements so you’ll have to take this into consideration when shopping.
This Infuser Water Bottle might be just the fun twist you need to stay focused on your detox diet. Try different fruit, herb, and veggie combinations to entice you to drink lots of fluids and stay hydrated throughout the detox.
Curb your desire for unhealthy sugary drinks while on the go or at home with a flavorful cucumber mint water, or blueberry lime water. The recipe book provided is somewhat lacking, however, you’ll enjoy creating your own mixes.
Dietitians have been touting the anti-aging effects and longer life expectancy associated with the Mediterranean diet for years.
One thing is clear though: the Mediterranean Diet can be a great alternative for overweight people with sleep apnea. That’s because the Mediterranean diet is packed with foods that are known to aid snoring related to obstructive sleep apnea.
With this mostly plant-based diet, you’ll be consuming lots of:
- Fish and seafood
- Olive oil
- Whole Grains
- Lean meat and chicken (in moderation)
A few things that are off the table when it comes to the Mediterranean diet include:
- Read meat
You may be thinking, weight gain might be an issue with this diet due to some of the key ingredients like olive oil and nuts, which can be high in fat. However, if you’re substituting unhealthy processed foods with fresh ingredients in moderation, weight loss is a sure thing.
Many foods like olive oil and fish are low in saturated fats and can help reduce swelling. Garlic, onion, nuts and certain grains are all known for their anti-inflammatory properties which can help reduce snoring.
- Includes many ingredients known for helping sleep apnea.
- Diet has been claimed to prevent certain diseases like cancer, type 2 diabetes, and even heart disease.
- This diet has a high nutritional quality.
- You’ll be more likely to stay motivated when eating foods you enjoy.
- Diet contains many ingredients that could potentially cause weight gain when used in excess.
- You may need to add certain supplements to your diet such as iron and vitamin C due to the lack or red meat.
- Diet includes red wine. Alcohol should not be consumed by everyone. If you’re unsure if alcohol could have adverse effects on your health, consult your doctor.
Reviews of the Best Mediterranean Diet Products
Below are our team’s top picks for Mediterranean diet resources. These guides and tools will aid you on your journey to a slimmer waist and a snore-free night. Relieving sleep apnea is possible with the Mediterranean diet and these tools will help keep you on track:
The eDiets online diet program is completely tailored to your individual needs. After a short questionnaire about your current health, you’ll be directed to choose one of their many diets available, including the Mediterranean.
Once you’ve chosen your diet, you will receive weekly meal plans, recipes, and a detailed shopping list. eDiets will even give you alternatives to preparing your own meals when dining out at popular chain restaurants.
What’s best about eDiets is the interactive support you’ll get. You will be paired with a mentor for motivation and accountability and have access to registered dietitians via online chat.
eDiets also offers a large community forum and chat group where you can meet people with similar situations. Customize your chat by age, geography, lifestyle or even ailment, i.e. sleep apnea.
For those planning to lose weight with the Mediterranean diet and want a little extra encouragement from like-minded people, eDiets could be your best choice.
Check Price for eDiets
Michael Ozner has created a comprehensive guide to adopting the Mediterranean lifestyle. You’ll find loads of helpful suggestions and clearly presented info in this book. The author gives you a better understanding of how and why you should change your life with this diet.
You’ll find everything you need to know about the diet that’s clinically proven to reduce heart disease, cancer, and other diseases. On top of the 14-day meal plan and advice, you’ll also receive over 500 recipes with The Complete Mediterranean.
While most of the recipes are easy to fit into your daily routine, some can be more difficult. However, with over 500 options, there’s something for everyone. Plus, you may occasionally find yourself enjoying pushing yourself to complete a more complicated menu.
3. The Mediterranean Table: Simple Recipes for Healthy Living on the Mediterranean Diet by Sonoma Press
The Mediterranean Table is a cookbook that focuses on a giving you a diet you’ll actually want to stick to. Each recipe has a detailed nutritional information and easy to follow directions. Even a novice cook can create great tasting meals quickly.
The author has proven that food doesn’t have to be flavorless to be good for you. You can lose weight and keep it off with over 150 recipes provided in this cookbook.
The index in this book is somewhat lacking which can be frustrating if you’re trying to find a recipe you previously loved. Make sure to mark which are your favorites when you eat them so you’ll have them at a moment’s notice.
If you’re looking for a structured app that is basic and easy to follow, this might be the one for you. It’s a 7-day meal plan specific to the Mediterranean diet and includes breakfast, lunch, snack, and dinner.
The Mediterranean Diet Plan also includes a shopping list for your convenience as well as suggestions on items to replace, such as whole grain pasta for traditional.
It can be somewhat frustrating dealing with all the ads this app has but once you do, you’ll see the real benefit of having something that makes you accountable for your eating.
Everyone knows that the Mediterranean diet includes lots of, you guessed it, olive oil!
Olive oil is super healthy for you when used in moderation. This olive oil bottle from Vremi allows you to precisely measure your oil consumption for better portion control.
It does take a few moments to ‘pump’ the oil to the top of the bottle so you can have 1-2 tablespoons of oil. You can even add a mixture of vinegar and emulsify it with the press of a button for easy salad dressings.
The Paleo diet is often called the “caveman” or the “hunter-gatherers” diet, and for good reason. This diet suggests that eating like our prehistoric ancestors will help you lose weight and maintain a healthier lifestyle.
The Paleo diet focuses on foods that are high in proteins and fiber. While on the Paleo diet, you’ll be encouraged to eat lots of lean meat, fish, and foods high in healthy fats like eggs, nuts, and seeds.
Many of foods you’re encouraged to eat on the Paleo diet are also great for sleep apnea. Foods like fish, olive oil, and coco oil are low in saturated fat and are known for their anti-inflammatory properties.
You won’t be able to eat any processed foods, wheat, or dairy. Refined oils like canola is also a no-no.
People following the Paleo diet are also asked to skip foods high in sodium. Foods that are high in sodium can increase swelling in your throat and worsen symptoms of sleep apnea, especially when consumed before bedtime.
Cutting out processed foods and other high-sodium foods can help you lose weight as well as reduce inflammation in your throat.
Because this diet is based on gathering and not farming, you’ll be asked to steer clear of foods like beans and potatoes.
While the diet known as the hunter-gatherer diet is widely popular among celebrity chefs and wellness bloggers, there hasn’t been a ton of actual research done on the Paleo diet.
What little research has been done, however, is showing promising results. Several trials suggest that the Paleo diet may be beneficial for weight loss and overall metabolic function.
- Pillow is available in different sizes to fit the head size of the sleeper
- Despite odd shape and contours, it will fit in a standard pillow case
- Provides great support for the neck and spine, which helps to alleviate snoring
- Not really designed for those wearing a CPAP mask
- Not a good design for someone who likes to sleep on his or her stomach or change positions regularly
Reviews of the Best Paleo Diet Products
We’ve gathered a list of tools that will help you take the leap into the past with the Paleo diet. Following a Paleo diet on your own can often be time-consuming and somewhat confusing. Use some of these items to stay on the right path.
Online Diet Program: https://premadepaleo.refersion.com
Pre-Made Paleo makes the transition to eating a completely caveman diet simple. You’ll receive breakfasts, lunches, dinners, and snacks delivered directly to your door.
Each meal is made by trained chefs and approved by nutrition experts who specialize in the Paleo diet. Select a bundle package or opt to choose your favorite meals for a customized package.
There are no meal plans with this diet program. Instead, you’ll be free to interchange your proteins and side dishes. For some, this can be an easy option for busy, on-the-go decisions. However, others prefer sticking to a meal plan for butter guidance throughout their diet.
The pre-made paleo diet plan does not have any additional support or advice on how to transition into creating your own Paleo meals. You may have to turn to community forums to create accountability for yourself.
A great cookbook and guide for those interested in starting the Paleo diet. Practical Paleo teaches you everything you need to know about introducing real, whole foods into your diet.
The recipes provided in this cookbook are delicious enough that you won’t even miss the processed or refined food choices you used to make. Diane gives you a 30-day meal plan packed with great food and big, bright pictures.
If you’ve got certain health concerns, this book could be helpful as well. Sections are divided into recipes based on specific health issues.
Beginner cooks will enjoy the easy to prepare meals and tips on taking your skills to the next level. Advanced cooks may find some of the information provided somewhat rudimentary, however.
This easy to use app is a handy resource for those wishing for a Paleo diet plan that will keep you accountable. The app is broken down into four groups based on your comfort level. Once you choose your preference you’ll be given a meal plan.
Every meal plan has a breakdown for breakfast, lunch, dinner, snacks and even scrumptious desserts. This 30-day meal plan program to get started on your way to a healthier lifestyle.
The Paleo Diet Plan is not as strict as some of the other apps out there, making it great for beginners. After you learn the ropes of the Paleo diet with this app, you can move onto a stricter version.
The Paleo diet is all about meat and vegetables. Many of the dishes can be quite complicated and time consuming to make. If you’ve got a busy, on-the-go life, purchasing a crock pot can be a life saver.
Pop all of your meals into the crock pot before work or play and enjoy a healthy Paleo style meal in a few hours. A 2 ½ quart capacity Crock Pot like this one is perfect for portion control. Have a healthy meal for two, or just enough for leftovers for one person.
Make anything from Paleo style soups to meaty stews. While you might be tempted to add processed gravy’s or stock to make your job even easier, it’s to your advantage not to do so. Otherwise, you’ll be breaking the rules of the Paleo diet and may not see results.
How Do These Diets Help with Sleep Apnea?
It’s very important to understand how your weight can impact your sleep apnea before embarking on a specific diet.
There is a direct connection between your respiratory capabilities and your body weight, especially when any of your excess weight is carried in your abdomen, neck, and upper body.
When you’re overweight, you know how much more effort you need just to accomplish minor tasks such as walking, bending, and going up the stairs. Well, all of that weight is also putting extra pressure on your breathing abilities when you lay down.
Losing weight is an excellent way to help alleviate some of that pressure.
Nearly all OSA sufferers who are overweight will benefit from losing excess body fat. People with mild or moderate OSA may even succeed in eliminating their sleep disorders.
People with severe OSA may not be able to stop their current medical treatments, but they’ll have less sleep disorder episodes.
How to Stay on Track & Reach Your Goals
Taking weight off and keeping it off are two different things. Losing weight can have a large impact on reducing sleep apnea symptoms. Keeping those unwanted pounds at bay is essential if you plan to have long-term relief from your OSA.
Today we’ll go over a few tips and tricks to help you lose the initial weight as well as making sure it stays off.
Short Term Goals
No matter what diet plan you decide to go with to eliminate your sleep apnea symptoms, there are several tips that you can use to shed those initial pounds. Before you are able to lose any serious weight, you’ll need to be committed both mind and body.
Losing weight is more than just a simple diet. Certain lifestyle changes can also have an impact on how successful you are at completing your weight loss goals.
Incorporating some of these pointers into your daily routine can allow you to get the most out of your diet for sleep apnea.
ASK FOR HELP
Get friends and family involved in your diet plan as well. They’ll provide support and accountability for reaching both short and long term goals.
KNOW YOUR HUNGER LEVELS
Learning the difference between when you’re hungry and full can make all the difference in the world. Instead of cleaning your plate, stop eating right before your no longer hungry.
DRINK LOTS OF WATER
Staying hydrated is key when hitting weight loss goals. Plus, you’ll feel full longer when drinking a glass or two of water before and during a meal.
MAKE EXERCISE FUN
Exercise doesn’t need to be doing 100 push-ups and running four miles each morning. Instead, add extra exercise when you can, such as parking further away at the grocery store.
SET ATTAINABLE GOALS FOR YOURSELF
Experiencing the reward from meeting your goals will give you accountability and determination to keep going.
Following these simple healthy habits can become routine and allow you to maintain a healthy weight in the long run.
Long Term Goals
If you’re going to legitimately keep weight off, you’ll need to set initial goals as well as long-term goals that focus on the bigger picture.
You may think that it’s too early to set goals for so far into the future, but they can easily be broken down into smaller, more attainable ones.
Follow some of these healthy strategies for maintaining your ideal weight. You might just be surprised at how easy these simple changes are to live with.
Note how much better you feel with now that you’re not as heavy. Remind yourself how much easier simple things like sleeping are now that you’ve shed the excess weight.
REASSES GOALS OFTEN
Note how much better you feel with now that you’re not as heavy. Remind yourself how much easier simple things like sleeping are now that you’ve shed the excess weight.
DON’T PUSH YOURSELF
Minor setbacks are going to happen but punishing yourself for them can be more harmful than the actual setback.
Learn how much food it takes to keep you feeling full and satisfied and stick with it.
For more information on how to maintain a healthy weight, check out this informative YouTube video featuring 11 more ways you can keep weight off.
Foods that Help Sleep Apnea
There are certain foods for sleep apnea that can be beneficial even if you’re not willing to commit to setting a long-term weight loss goal.
When looking for foods that may help sleep apnea, try to find foods that are low in saturated fats, and have anti-inflammatory properties.
There are also foods that can worsen sleep apnea symptoms. The following foods and drinks are not recommended for people who suffer from OSA and especially should not be consumed directly before bedtime.
- high protein
- red meat & Pork
Alcohol can relax your throat muscles, allowing your tongue to fall back and block passageways.
These foods can be harder to for your body to break down and digest. Your body will be more focused on digesting food than sleep.
Bananas increase your mucus production and can exasperate your symptoms.
Meats that have a higher percentage of saturated fat can potentially increase inflammation in your body worsening your sleep apnea.
Although these foods are good for alleviating some symptoms of sleep apnea, they are no comparison to actual weight loss.
To learn a bit more about foods that help sleep apnea, take a look at the short YouTube video below.
Fish for Sleep Apnea
Fish such as salmon, halibut, and mackerel are ideal for people with sleep apnea. Not only is fish low in saturated fat, but it’s also loaded with positive things like omega-3 fatty acids and magnesium.
Omega-3 fatty acids help your body process melatonin which aids in relaxation and sleep. Melatonin is the chemical that regulates your sleep/wake cycle. It can keep you up or make you feel drowsy.
Magnesium is also a natural relaxant. Studies show that magnesium plays a major role in how your body functions at night. Even a marginal deficiency can prevent your brain from shutting down when it’s time for sleep.
Olive Oil for Sleep Apnea
Olive oil is not only great for lowering blood pressure and your body’s sugar levels. It’s also the ideal natural treatment for sleep apnea. It’s loaded with healthy fats that relieve respiratory problems and cool inflammation.
Olive oil isn’t the only plant based oil that can help control your appetite and reduce symptoms of sleep apnea. Other beneficial oils include coconut oil, avacodo oil, and sunflower oil.
Low-fat Dairy Products for Sleep Apnea
Dairy products that are low in fat such as low-fat milk or yogurt contain calcium which can tell your brain to make melatonin. Melatonin is the chemical that puts your body into sleep mode. Without it, you’re going to have a difficult time sleeping.
Milk and yogurt also have tryptophan which is known to help your body relax. Tryptophan is needed to produce serotonin which can help make melatonin and has a significant impact on your sleep-wake cycles.
Sweet Potatoes and Sleep Apnea
Sweet potatoes not only taste great but they’re perfect for those that suffer from sleep apnea. Sweet potatoes are loaded with potassium which can have a direct correlation to your sleeping pattern.
One crossover study showed that potassium increased the overall sleep time of patients due to the reduction of wake after sleep time.
If you’re looking to add foods into your diet that both aid in weight loss and are good for helping you get a better nights rest, you may want to consider eating more sweet potatoes.
Garlic and Onion for Sleep Apnea
Both garlic and onions contain high levels of the antioxidant quercetin. Quercetin actually fights off inflammation that can cause your throat to swell.
In addition, garlic reduces secretion of several chemicals in your body that regulate metabolism, making it perfect for those that want to lose weight.
Garlic and onion can add the flavor you need to just about any meal. Plus, they fit in just about any diet plan you could imagine.
So, go ahead. Season away!
Before starting on any one of the diets covered in this article, remember that a diet is not intended to be a replacement for any current sleep apnea treatment or device that your doctor has you on.
It’s important to discuss any lifestyle change with your doctor before you go on a diet.
Whether your desire to lose weight is for health reasons or for improving your self-image, you now have a better understanding of how losing some excess weight can vastly improve your quality of sleep.
This, in turn, works to restore your energy levels and relieve your daytime sleepiness and fatigue.
You need to consider your total health condition when deciding which of these diets is best for you. But, once you find a diet that appeals to you, don’t procrastinate!
Give it your best effort. After all, the only thing you have to lose is some weight, and that can be a very good thing. Your body (and your sleep apnea) will thank you!