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Why is the Mayo Clinic diet considered one of the best of 2021? CVBJ – Explica

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

As is tradition with the start of a new year, we all want lose weight and be healthier. That is why year after year they come to light trends and dietary guidelines What do the top and faster results, However not all that glitters is gold And it is better investigate and opt for those plans backed by science that first of all protect our health.

Like all years USNews and World Report has published its classification on best diets, although recently much has been said about the benefits of the first place for the fourth consecutive year: Mediterranean diet. Its time to talk about second place Mayo Clinic diet, named after the second best paid diet of 2021 and one of the five best diets of the new year. Their new classification may come as a surprise to some, since the diet lacks a regulation too strict; especially for those who are considering following the most popular trends currently and tend to delete groups whole foods. Conversely, the Mayo Clinic diet focuses on food pyramid characteristic of the medical center, emphasizing the traditional dietary guidelines in a new and less restrictive way.

The foundations of Mayo Clinic diet try to restructure any eating habit questionable and promote doubling the intake of healthy staples, with predominance in the categories of fruits vegetables and whole grains. They also emphasize the importance of the intake of protein-loaded cuts and in a very controlled and occasional way, desserts. In such a way that we could say that it is a guideline that by promoting greater consumption of these foods, provides the vitamins, minerals, antioxidants and fiber what the body needs to function correctly and so lose weight long term.

The diet of Mayo Clinic promises immediate results in the first two weeks of the program: between 5 and 10 pounds of weight lost. However according to experts, the real appeal of the diet is his design, beyond the fast and balanced weight loss that it promotes. The first phase this plan promotes weight loss of 10 pounds per week, later in the second phase 2 pounds per week, until you have reached your goal in mind. Much of what makes it interesting is that in a way it can be continued for as long as necessary, which eventually leads to a change in lifestyle and it is a great ally to say goodbye to unhealthy habits.

Without a doubt one of the factors that attract the most attention of the Mayo Clinic diet, is that does not completely eliminate any food group. Which for some is difficult to understand especially when we talk about bread and sugarsHowever, it requires that caloric intake be reduced: 1200 for women and 1400 for men after the first two weeks.

The truth is various nutritionists agree that for many people, this calorie restriction pIt may be more difficult than eliminate food groups as in other diets. We are not all the same, so 1200 calories It can be a correct number and manageable for many people, and too restrictive for others.

You probably wonder how to access the diet, the first thing you have to know is that although their website contains numerous guidelines, diet tips and healthy recipes to reach. However the diet was initially based on a book which was republished in 2017. While the more essential guidelines and tipss are printed in the Mayo Clinic Diet book (along with a select number of menu plans and recipes), dieters can access all of that information and more resources through the Mayo Clinic Diet website online.

In such a way that whichever path is chosen, it begins with a first phase that its called Lose It!. It is said that the start of any diet is the most important part, in this case the plan promotes learn to adapt 15 key dietary tips and tricks in the daily routine. Which are mainly based on add more green, healthy staples. Another fundamental point is to work on reduce frequency with which all kinds of processed foods are consumed such as refined meats, pastries, desserts and grains, the interesting thing is that it is not about giving them up completely. Also another relevant aspect of this section is to look for alternatives to change saturated fat intake, by sources of healthy fats in form of staple foods Like the avocados, olive oil, nuts, seeds, and fatty fish.

It also promotes reconsider the excessive intake of dairy products, try to eat a nutritious breakfast (rich in protein) and reduce the frequency with which it is requested takeaway. The diet also encourages its followers to keep a food diary and activities for document your progress and reactions. A key aspect of Lose It! is to make sure you meet at least 30 minutes of physical activity every day, if possible 1 hour better.

The first phase of the diet can result in more than 10 pounds of weight loss because of all the dietary changes that take place during first two weeks. But What happens in the second phase? known as Live It! It focuses on to adapt the rules of the diet to every lifestyle, while set a calorie limit in the daily meals to continue promoting weight loss, which can be up to 2 pounds each week.

Now it is never advisable consume less than 1200 calories per day, as it is associated with a low intake of essential nutrients and the body will not have the energy necessary to maintain the basic biological functions and a healthy metabolism. Therefore Live It is the phase designed to reduce more than 1,000 calories per day, is based on continuing gradual weight loss, as there is still a caloric deficit.

Without a doubt one more trend than worth considering especially because it has scientific and medical support, it is also a balanced plan that promotes long-term change in our habits and customs. Which in the long run is the only way to live in well-being, harmony and prevent diseases.

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Why is the Mayo Clinic diet considered one of the best of 2021? CVBJ - Explica

This Tea May Help You Lose Weight While Sleeping – Researchers Reveal – NDTV Food

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

Weight Loss: We all try losing weight at some point in life. But let's admit it, weight loss journey is no bed of roses. It needs time, patience, dedication and a strict and healthy lifestyle to achieve the goal. But what if we say, now you can lose weight while sleeping! Yes, you read that right. According to a new study by the University of Tsukaba, oolong tea might help you do just that.

Oolong tea is known to combine the benefits characteristics of both black and green tea. Hence, it is often touted to have positive effects on our metabolism. Through this study, the researchers wanted to find out the results of drinking oolong tea on energy and fat metabolism in human body. The findings were published in the journal, Nutrients.

It was a 2-week study, conducted on 12 adults aged between 20 and 56. They were divided into 3 groups and were given 3 types of experimental beverages - oolong tea, caffeine and placebo. The effects were closely monitored for 14 days.

The results showed that both oolong tea and pure caffeine increased fat breakdown by about 20 percent, as compared to placebo. However, the oolong tea continued its effects even when the participants were fast asleep.

It was also deduced that the caffeine-content in oolong tea does not disrupt your sleep at night.

According to senior author of the study Professor Kumpei Tokuyama, "The stimulatory effects of oolong tea on fat breakdown during sleep could have real clinical relevance for controlling body weight. However, we need to determine whether the effects we observed in the 2-week study translate into actual body fat loss over a prolonged period."

Manages Diabetes

A study, published in the British Journal of Nutrition, suggested that drinking certain portion of oolong tea daily may help reduce diabetes risk by 16 percent.

Improves Heart Health

It may also have a positive effect on heart health. A study, published in the Journal of Epidemiology and Community Health, found that drinking oolong tea may lower the risk of cardiovascular disease and deaths due to it.

Prevents Breast Cancer:

A study by researchers at St. Louis University in Missouri further suggested that much like green tea, oolong tea also plays a role in inhibiting breast cancer cell growth.

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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This Tea May Help You Lose Weight While Sleeping - Researchers Reveal - NDTV Food

Make your resolutions stick – The Signal – The Signal

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

Every New Years Eve, people worldwide are hopeful and excited for a chance at a do-over in the new year. For many people, part of this do-over includes making New Year resolutions. According to a recent Finder survey, 73.76% of men and 74.26% of women in the United States plan on making New Years resolutions for 2021.

But on average, 80% of people end up ditching their resolutions. That means nearly four out of every five people will not reach their goals by the end of the year. Its normal to have trouble making New Years resolutions stick. It doesnt have to feel impossible, and burnout is avoidable.

Many people give up on their resolutions because they are too big to achieve. A staggering 45.59% of people make health-related resolutions, whether gaining or losing weight, starting a proper diet or exercise routine. Unrealistic expectations like losing 10 pounds in a week, long term fasting diets and detox diets are an easy way to get discouraged quickly.

Without consistent planning to make these dreams a reality, people may fall short of their goals within the first couple of months into the year. Junior Kyra Sheppard spoke about her previous health-related resolutions.

For years, my only goal was to lose weight. And honestly, Ive stayed within the same 10 to 15 pounds in the last few years, so it just seems silly, Sheppard said. Instead, Im saying specific goals, like I want to exercise at least 30 minutes a day.

To attain a weight-related goal for the new year, set realistic boundaries. According to the CDC, its healthy for the average person to lose between four and eight pounds a month.

A way to stick with a weight loss challenge is to start small instead of losing weight fast and getting discouraged when it rises again. With health-related goals, slow and steady wins the race. There is no way of losing a lot of weight in a short amount of time, and recognizing that is the first step towards progress.

Another reason why resolutions fail is a lack of accountability. When there is a goal that someone wants to achieve, it is important to share it with people close to them. Its easy to give up when there is a lack of encouragement and accountability.

Keeping resolutions quiet, particularly if someone hasnt achieved it in the past, is a recipe for disaster. Examples of accountability can include phone reminders, telling friends or family or joining a group of others trying to achieve the same goals.

For sophomore Ashton Miller, accountability in her relationships motivates her to be successful.

I get busy with school and work and dont make things like eating right or working out a priority, Miller said. I like having someone to keep me accountable because it motivates me when reminding them of what their goal is so that we can both be successful at the end of the year.

Understanding the reasoning behind a goal is essential to a goals success. Instead of only stating an intention, its imperative to choose a valuable purpose.

For example, choose to save $1000 because of vacation purposes, choose to spend more time with family or apply for more scholarships. Picture that goal and focus on the why every time frustration hits along the way. Sophomore Sierra Evans discusses how her why impacts her new year resolution this year.

My new year resolution is to put myself first more often. I think I have put my heart and soul in relationships that havent been what is best for me, Evans said. I have a drive to actually fulfill this new resolution because my mental health has suffered in the past.

A great way to grow passion about completing a goal is to leave notes around the house all year in places frequented the most. Take an expo marker and write on the bathroom mirror, or put a sticky note on the TV stand.

For example, if someone burns out from working hard to get extra money, coming home and reading a motivating note while opening the fridge can help them feel like it is all worth it. The key is to add multiple notes to reinforce the passion behind the goal.

Habits take from 18 to 254 days to break, and even beyond that, there are still temptations to fall back into previous patterns. Embrace small setbacks, and dont give in to discouragement. To expect that completing a resolution is going to be done perfectly can lead to disappointment.

Discovering and continually remembering the passion behind a resolution is the way to succeed by the end of the year.

Another way to make the completion of resolution goals easier is to be aware of and expect temptations. For example, if the resolution goal is to have better time management, it could be tempting to sleep through the day. If thats a habit that is hard to break, it would be a great idea to expect that challenge and face it head-on.

A good way to change that pattern would be to go to bed earlier, so the urge to sleep through alarms is smaller. Setting a schedule of everything that needs to be done throughout each day, cutting out caffeine and lowering screen time are some examples of how to face and overcome temptations.

Sometimes one bites off more than they can chew, which can be another roadblock preventing someone from achieving their resolutions. It is better to finish one or a small number of resolutions properly than to try several different ones and do them all badly or not complete them. Focusing on what is most important leads to higher chances of success.

Setting specific goals is good for self-esteem. Checking off smaller successes throughout the year can make the bigger goals feel even more possible. Dont forget to celebrate the successes no matter how little they are because that is a great motivation to keep going.

For the people that want to have a simple resolution to be proud of this year, try creating a happiness jar. When anything great happens, such as a special day or an individual accomplishment, write it down with the date and put it in the jar.

Materials needed to make a happiness jar are a mason jar, scraps of paper and decorations to make it look unique. Then, watch the jar fill up throughout the year and read through all of the notes before the next New Year party. Not only is it a little time capsule of memories, but it can also help someone feel grateful for what the previous year brought while looking forward to the future.

Sticking to resolutions is tough, but anyone can achieve it with the proper tools and goal-setting skills. Changing life patterns is worth it in the long run, and if discouragement comes knocking at the door, remember some of these tips and power through the upcoming year.

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Make your resolutions stick - The Signal - The Signal

Weight-loss plan developed at Penn State named one of the nation’s best – NorthcentralPa.com

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

University Park, Pa. Restaurant closures, supply chain disruptions, and employment changes have altered peoples eating habits to varying degrees this year. Research shows that people have had a hard time maintaining their weight. People who are looking to lose weight may want to consider Volumetrics, a diet developed by Penn State Nutrition Professor Barbara Rolls.

For each of the last 11 years, Volumetrics has shown up near the top of the U.S. News & World Reports annual rankings of the best available diets. This year, Volumetricstied for the ranking ofNo. 3 "Best Weight-Loss Plan," while also appearing on the lists for "Best Overall Diets," "Best Fast Weight-Loss Diets," "Easiest Diets to Follow," "Best Diets for Healthy Eating," and "Best Diets for Diabetes."

How Volumetrics works

According to Rolls, Volumetrics is a research-based diet that focuses on satiety, or feeling satisfied after eating. In Volumetrics, people are shown how to lower the calorie-density of their diet. Calorie density refers to the amount of energy, in the form of calories, that is contained in a volume of food.

Volumetrics doesnt ban any particular foods, Rolls said. Its just that, as the calorie density goes up, you are encouraged to eat those foods in more moderate amounts.

When low calorie-density foods like fruits and vegetables are substituted for higher-calorie density foods, people can eat their usual portions while managing calories. This enables people to feel full and satisfied while losing weight. Volumetrics encourages people to eat a good balance of nutrients while comfortably controlling their hunger.

Rolls, Helen A. Guthrie Chair in Nutritional Sciences, has conducted a number of studies demonstrating that following Volumetrics leads to successful weight loss.

In our research, people who ate a lower calorie-density diet were consuming between one to two pounds more food each day compared to people who were not reducing calorie density, Rolls explained. Over six months, the people on the reduced calorie-density diet ate fewer calories and lost significantly more weight.

Other studies have shown that people who ate a low calorie-density diet for a year ate more food and felt less hungry.

Rolls has written three books about Volumetrics. The "Volumetrics Weight Control Plan," published in 2000, explores the science of satiety. "The Volumetrics Eating Plan," published in 2005, focuses on practical dietary advice. 2012s "The Ultimate Volumetrics Diet contains a 12-week diet plan.

What to eat

This is not about eating nothing but salads, said Rolls. Its about substituting some lower calorie-density ingredients into your meals without sacrificing the flavor. So, in your favorite sandwich, put a bit less of the fatty meat and bulk it up with your favorite vegetables. Perhaps use mustard instead of mayonnaise.

We have shown that the calorie density in dishes like macaroni and cheese can be reduced by 20% to 30% without anyone noticing, Rolls continued. When you do this, people eat the same amount they would have of higher calorie-density macaroni and cheese. They do not feel hungrier after the meal, and they do not compensate at the next meal. Even three-to-five-year-old kids who of course are not trying to lose weight but who are eating to feel satisfied who ate this way for five days didnt compensate by consuming additional food.

The magic weight-loss ingredient

Rolls said that people often ask her if there is one ingredient that can help them lose weight, and there is: water. Water adds bulk to food and contains no calories at all.

Rolls also emphasizes that weight loss and healthy eating must be connected. Ultimately she wants to help people find a healthy eating pattern that they enjoy that will help with sustainable weight management.

A lot of people think of managing weight and healthy eating as two different things. Volumetrics brings these together and emphasizes that, when people are eating fewer calories, it is more important than ever to eat a good balance of nutrients, Rolls said. One of my goals is to make sure that the concepts in Volumetrics become part of mainstream thinking about weight loss.

About the rankings

To rank diets,U.S. News & World Reportassembles a panel of experts in diet, nutrition, obesity, food psychology, diabetes and heart disease to rank diets by seven standards: ease to follow, short-term weight loss, long-term weight loss, nutritional completeness, safety, managing heart health, and managing diabetes.

Volumetrics was ranked No. 5 (tie) for best diets overall, No. 7 for best fast weight-loss diets, No. 8 for easiest diets to follow, No. 7 (tie) for best diets for diabetes, and No. 5 (tie) for best diets for healthy eating.

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Weight-loss plan developed at Penn State named one of the nation's best - NorthcentralPa.com

Anyone else trying to get in better shape this year? This is the program you need in your life – WDIV ClickOnDetroit

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

Did any of you set a New Years resolution around the idea of weight loss, or improving your nutrition? Its a common goal -- to tone up or kick some of those holiday pounds, come January.

Heres why we ask: On Monday, Live in the D kicked off the New Year, New You contest.

To help start the year off right, five Live in the D viewers will have the chance to win $500 in cash.

Theres also a nutritional program from Dr. Keith Guthrie -- who wants to help people lose weight fast and easily in 2021 -- that helps to change the boys chemistry to keep you healthy, he said.

The program focuses on the 3 Ps: Physical, physiology and psychological. Its sustainable because its a lifestyle change, and it helps you take away the emotional connection to food.

To learn more, click or tap here.

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Anyone else trying to get in better shape this year? This is the program you need in your life - WDIV ClickOnDetroit

The Recovery Room: News beyond the pandemic January 8 – Medical News Today

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

The coronavirus pandemic has dominated the headlines and our daily lives for most of this year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

In the first Recovery Room of 2021, we begin with the latest edition of our Medical Myths series, which debunks 11 misconceptions about weight loss. We also look at nostalgia and how it may enable people to move forward with greater confidence, which is particularly important as a new year begins.

We then report on evidence for the benefits that eating avocados may have on the gut microbiome, as well as how the microbiome might influence the quality of a persons sleep.

Other articles featured this week expose the threat that plastics in our environment pose to our health, look at why dogs and their owners often develop diabetes together (while cats and their owners do not), and investigate why smiling makes getting a shot up to 40% less painful.

Finally, far from being a sign of a mental health condition, we look at how talking to oneself may actually be beneficial.

Below are 10 recent stories that may have gone unnoticed amid all the COVID-19 fervor.

Many people aim to lose a little weight at this time of the year, so the first Medical Myths feature of 2021 is well-timed. This week, Senior News Editor Tim Newman investigates 11 misconceptions about weight loss.

Does skipping breakfast help? Do fat-burning foods or weight loss supplements work? What about cutting out sugar, snacking, and treats? Is it possible to target fat in specific areas of the body? These are just a few of the myths we look at this week.

If you or someone you know is embarking on a weight loss journey this month, its an article well worth reading.

Learn more here.

In this Special Feature, Maria Cohut, Ph.D.,looks at the history of nostalgia. Views on what nostalgia is, who experiences it, and whether it is a mental health issue have shifted over the years.

These days, experts see nostalgia as an emotional experience that may unify our sense of self and even help us build a sense of who we want to be in the future, which is particularly relevant at the beginning of a new year.

This thoughtful Special Feature moves from a historical perspective to a detailed consideration of the value of nostalgia in the present day. Looking back may help a person move forward with confidence.

Learn more here.

Ibogaine is a powerful psychedelic drug prepared from the root of the iboga plant, which is native to West Africa, where local people use it in rituals. It has also served to treat depression and addiction in clinical settings, as well as in more informal settings. However, its use has been linked to several deaths.

This week, we reported that scientists have created a less toxic water-soluble version of ibogaine, called tabernanthalog (TBG). Research in animals suggests that TBG might help treat depression and also promote the growth of connections between nerve cells.

TBG may modify key brain circuits that underlie not only depression but also anxiety, post-traumatic stress disorder (PTSD), and addiction, so further investigation is needed.

Learn more here.

Earlier this week, MNT launched two new hubs focusing on nutrition and vitamins, minerals, and supplements. Both provide science-backed advice and resources to help guide people through the complex world of healthful, sustainable eating.

One food that often features in lists of healthful ingredients is avocado. This week, we reported on new research findings that eating avocado with at least one meal each day leads to more healthful microbes making their home in a persons stomach and intestines.

Our article investigates how the research team ran the study and who funded it. It also suggests possible alternative probiotic foods to include in your diet.

Learn more here.

Gut microbes also feature in another study that we covered this week. New research from researchers in Japan suggests that gut bacteria may affect normal sleep patterns by influencing the production of neurotransmitters.

The researchers gave one group of mice access to water containing a range of broad-spectrum antibiotics, while mice in the control group had access to water without antibiotics.

After 4 weeks, 60 normal metabolites linked to the production of neurotransmitters were missing in the guts of the mice that drank the antibiotic-laden water. The researchers also found disturbances in the sleep patterns of mice in this group. They note that these may be related to changes in the levels of neurotransmitters, specifically those of serotonin.

For more in-depth articles on this topic, please visit our resource hubs focusing on the microbiome and the science of sleep.

Learn more here.

MNT have reported before on the potential health risks of plastics in seafood. This week, we covered a new report highlighting how exposure to plastics can disrupt an individuals endocrine system, potentially causing serious health issues.

Exposure to endocrine-disrupting chemicals (EDCs) can adversely affect a persons endocrine system. Today, there are more than 1,000 widely used chemicals that can have this effect.

Manufacturers use plastics containing EDCs in packaging, cookware, childrens toys, furniture, electrical goods, textiles, cosmetics, and vehicles. The lead author of the report concludes, Definitive action is needed on a global level to protect human health and our environment from these threats.

Learn more here.

According to a recent study that MNT covered last month, if a dog has diabetes, there is an increased risk that its owner will, too. This was a large study that looked at 208,980 owner-dog pairs. The researchers found that people who owned a dog with diabetes had a 38% greater likelihood of developing type 2 diabetes than those who owned a dog without diabetes.

The researchers found no such association between diabetes in cats and their owners.

For more evidence-backed resources for people living with diabetes, visit MNTs new diabetes hub.

Learn more here.

As well as reporting on the findings of this recent study, our article also summarizes how cancer develops and the link between telomeres and biological aging.

The research is important as it demonstrates, for the first time, that telomere shortening could prevent cancer. It also provides insights into how a wider range of human diseases may develop over a lifetime, and how telomere shortening therapies could potentially suppress them.

Learn more here.

At a time when many millions of people are expecting to be vaccinated in coming weeks and months, this new research will come as good news.

Researchers investigated the possible links between facial expression and pain sensation. They concluded that a genuine smile or a grimace could reduce the pain associated with a vaccine-like needle injection by up to 40%.

Learn more here.

Our team investigated self-talk this week. For most people, its a perfectly normal behavior rather than a sign of a mental health condition. In fact, self-talk may have some benefits, such as improved performance when completing certain tasks. It may also aid a persons understanding when following instructions.

If you or someone youre with chooses to verbalize their internal monologue, dont worry, its very common and may even be beneficial.

Learn more here.

We hope that this article provides a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interest:

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The Recovery Room: News beyond the pandemic January 8 - Medical News Today

If Youre Planning On Losing Weight In 2021, Think Before You Tell Me About It – Refinery29

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

But as the unsustainability of these diets shows, they can rarely be a healthy lifestyle for anyone. According to Dr Andrew Jenkinson, a bariatric surgery consultant, everyone has a weight set-point that their metabolism will work to bring them back to. If you over- or under-eat, he says that your body will adjust how many calories it burns to keep you at your set weight. And if you crash diet and manage to lose weight, its unlikely to provide results that last. The moment you can no longer sustain the eating habits the diet asks of you, your body will begin to move back to your set-point. And the more extreme the shift from your set-point, the more sharply your body will snap you back. This is why, as reported by Hobbes, "Since 1959, research has shown that 95 to 98 percent of attempts to lose weight fail and that two-thirds of dieters gain back more than they lost."

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If Youre Planning On Losing Weight In 2021, Think Before You Tell Me About It - Refinery29

Renee Slabic: With New Years resolutions to lose weight come fads like the ketogenic diet – GoErie.com

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

Erie Times-News

As always, the new Year brings resolutions to lose weight, and one of the fads that has been aroundis the ketogenic diet.

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating pattern that severely restricts carbohydrates from all sources.

The program aims at keeping carbs below 50 grams per day, which means no breads, grains or cereals. Even nutrient-rich fruits and vegetables are limited because they, too, contain carbs.

Carbs are the main source of energy for our bodies and without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body.

Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain.

A ketogenic diet is actually a partial fast. During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel.

With the keto diet, the ketones provide an alternative source of energy, burning calories. Unlike a full fast, the keto diet helps to maintain lean muscle mass.

The keto diet is definitely not recommended for those with:

Pancreatic disease

Liver conditions

Thyroid problems

Eating disorders or a history of eating disorders

Gallbladder disease or those who have had their gallbladders removed

It is also important to recognize that the keto diet can cause both short-term and long-term health risks for all people, including upset stomach, headache, fatigue and dizzy spells. This is called the keto flu.

The diet can also lead to difficulty sleeping, constipation from lack of fruits or veggies, kidney stones, liver disease, and vitamin and mineral deficiencies.

Studies are currently underway into whether or not the high-fat nature of the keto diet may also increase the risk for heart disease and other chronic health problems.

Because the keto diet is another variation of a fad diet, which is severely restrictive, it is difficult to follow and long-term compliance is poor. You will have more long-term success by decreasing empty carb calories such as sugary soft drinks, candy, cakes, pies and chips.

Instead, choose the nutritionally powerful complex carbohydrates, such as whole grains, beans and fresh fruit.

Discuss any serious changes in your diet with your family doctor. For a personalized weight management plan that meets your individual needs, consult a registered dietitian.

Renee Slabic is a registered dietitian at Saint Vincent Hospital.

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Renee Slabic: With New Years resolutions to lose weight come fads like the ketogenic diet - GoErie.com

Planning a health kick? Experts have ranked the best diets for 2021 – Starts at 60

Jan, 13th 2021 10:56 am, Article Recommended by Dr. J. Smith

The Mediterranean diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention and diabetes prevention and control, the report read. By following the Mediterranean diet, you could also keep that weight off while avoiding chronic disease.

Following closely behind were the DASH diet, designed to help treat or prevent high blood pressure, and the flexitarian diet, a mostly vegetarian style of eating, which tied for second place.

The DASH diet, which received a weight-loss score of 3.2, a healthy score of 4.8 and an overall score of 4.1, is based on the foods youve always been told to eat, such as fruits, veggies, whole grains, lean protein and low-fat dairy. These foods are all said to be high in blood-pressure-deflating nutrients, including potassium, calcium, protein and fibre.

Meanwhile, the flexitarian diet scored better on weight loss with 3.6, but slightly lower on health with 4.7. While this diet is primarily vegetarian, it does allow you to enjoy a beef burger every now and then when you have a craving, and is said to improve overall health by lowering the rate of heart disease, diabetes and cancer.

The WW (formerly Weight Watchers) diet nabbed fourth place, while the Mayo Clinic Diet, a style of eating that focuses on fruits, vegetables, whole grains and healthy fats; MIND, a hybrid of the Mediterranean and DASH diets; TLC (Therapeutic Lifestyle Changes), which aims to cut cholesterol; and Volumetrics, which focuses on low-calorie foods, all tied for fifth place.

Perhaps surprisingly for some, the keto diet didnt perform well, placing 37th on the list. The high-fat, low-carb diet, which is designed to help you lose weight fast, was criticised for placing too much emphasis on fat-rich foods, with one expert saying, this diet is fundamentally at odds with everything we know about long-term health.

The fast diet, which follows a low-calorie plan and includes periods of fasting, also failed to impress. Experts said its lack of guidance could result in poor food choices and overeating on non-fasting days.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesnt take into account your personal health requirements or existing medical conditions. That means its not personalised health advice and shouldnt be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

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Planning a health kick? Experts have ranked the best diets for 2021 - Starts at 60

Low-carb, no sugar, no fat: the fad diets popular in the 20th century – The Conversation UK

Jan, 13th 2021 10:56 am, Article Recommended by Dr. J. Smith

Fad diets certainly arent a 21st-century obsession. In fact, they were also a popular way for people throughout the 20th century to slim down and improve their health. Though much has changed since then including what we know about dieting and weight loss many of the popular fad diets we follow today share similarities with those followed in the 20th century.

Regulating body weight became a significant concern in the 1900s, thanks to emerging evidence about the links between obesity and mortality. Like many diets today, early 20th-century diets emphasised low-carb and no sugar.

One of the most popular diets in the early 1900s was the Banting diet, invented by English undertaker William Banting in 1863, who had used the diet to help him lose weight when he was obese. The diet appeared in many health manuals and womens magazines, recommending people follow a high protein, low carbohydrate plan that avoided pork, beer, potatoes, and bread.

The Banting diets focus on avoiding carbohydrates set the trend for other popular diets at the time. For example, the dry-diet instructed users consume only one pint of fluid per day, no soups, sauces, or alcohol, and to avoid pastry, puddings, white bread, potatoes, and sugar. Another diet plan published in Home Science Magazine in 1905 told readers to avoid carbs, excess fluids, desserts, and to walk four miles a day.

Until the 1920s, weight loss was not an exclusively female domain. But by the interwar period (the 1920s and 30s), medical concerns over body weight were equalled by popular notions of beauty that called for slimness, which saw many diets being marketed exclusively at women.

The emergence of the 1920s feminine ideal of the New Woman, with her slim, androgynous outline, coupled with womens increased spending power, may have also driven the popularity of diets during this era. As detailed by the magazine Womans Outlook, the anti-fat reducing craze was widespread in Britain by 1926. Home weighing scales had also become common, allowing people to easily monitor their weight. All this resulted in an abundance of diet plans and books, such as the Hay diet (invented by physician William Hay), which advocated avoiding certain food combinations to maintain the bodys balance, and Slimming for the Million by Eustace Chesser, which eliminated carbohydrates.

Avoiding carbs remained at the centre of most popular diets in interwar Britain. But some diets such as the salad days or fast days diets placed focus on limiting calories. For example, the 18-day diet, published in 1929 by the Daily Mail, suggested people avoid carbs and follow a strict diet. Readers were told to only eat half a grapefruit, one egg, one slice of Melba toast, six slices of cucumber, and tea or coffee for lunch. For dinner, they were limited to two eggs, one tomato, half a head of lettuce, and half a grapefruit.

While slimming diets unsurprisingly played next to no role during wartime and rationing, the years that followed witnessed an explosion of commercial weight loss solutions all in the name of cultivating a slim, beautiful body.

By the late 1950s and early 1960s, body cultivation through dieting had firmly become a womans domain and dieters could choose from a plethora of regimens to reduce body weight which had increased on average as a result of the postwar consumer boom. As before, low-carbohydrate approaches dominated including the crash diet, the third-day diet, and the daffodil diet, which claimed would give you the slim trim figure of a Spring Daffodil.

Towards the end of the 1960s, weight loss regimens began focusing on limiting portion sizes and consuming as few calories as possible. The three-day-liquid diet from 1968, published in Womans Own, suggested readers only consume two eggs, two pints of fresh milk, juice from two big oranges, and one dessert spoonful of olive oil, as well as as much lemon tea or coffee as they wanted (no sugar). This was to help followers forget sweetness.

The emergence of slimming clubs, commercialised weight loss solutions, and fad diets during this period was partly driven by a recognition of the links between obesity and ill-health. But its also partly the result of culturally constructed beauty ideals for women that were linked to lower body weight.

Popular weight loss regimes became more than just slimming diets, and, in womens magazines such as Womans Own, were increasingly touted as self-help tools for the emancipated woman. Achieving success and inner balance required control of the body through dieting and, increasingly, exercise.

The links between fitness and health resulted in the widespread emergence of fitness studios with popular exercise classes such as aerobics a term first coined by Kenneth Cooper in 1960s, recommending gym workouts and high-energy movement. Regimes in the 1980s emphasised low-fat foods, which resulted from the introduction of dietary guidelines aimed at reducing fat intake in the late 70s and 80s.

The F plan diet was one of the most popular in this era, emphasising eating high fibre and low calories and advised that people eat foods like muesli for breakfast, salad with pulses for lunch, and lean meats for dinner. At the end of the 20th century, diets such as Atkins or the south beach diet returned to Bantings emphasis on cutting carbs for weight loss.

Despite the knowledge we now have about losing weight through dieting, fad diets continue to be popular. Modern diets such as keto or paleo even share many similarities with the low-carb, calorie restrictive diets popular throughout the 20th-century. Yet research shows fad diets may actually lead to weight gain and disordered eating.

So while the appeal of fad diets is understandable, evidence shows a balanced diet and exercising more are the best ways to lose weight.

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Low-carb, no sugar, no fat: the fad diets popular in the 20th century - The Conversation UK