The best way to lose weight, believe me, is to eat less, said Boris Johnson as he defended the Governments food strategy after proposals for a salt and sugar tax were ignored.

With that believe me, the Prime Minister hit a nerve for serial dieters: which parts of the vast smorgasbord of advice out there should we be following to ensure our health and happiness?

Along with the recent introduction of calories onto restaurant menus, it can feel as if were being shamed into giving up food altogether.

For Professor Tim Spector, the Kings College London epidemiologist celebrated for his work with identical twins, as well as diet and the microbiome, all of the above represents a backward step in the public understanding of how humans respond to and process food.

For the past 100 years, weve been obsessed with calories, and it has really stopped us thinking about anything else, says the 63-year-old author of The Diet Myth and Spoon-fed. He has been working hard to change that thinking.

When The Diet Myth was published in 2015, few people had an inkling of the role that the estimated 100 trillion microbes in our gut play in our digestion. Spectors work has helped to put kefir in our fridges and kimchi in our jars. Via the Zoe Project, the worlds largest nutrition study, he has encouraged us all to join up and analyse our unique guts, blood fats and blood sugar responses.

Today, though, his number one myth target is that calories are a useful way to monitor our diet. Not only are calorie estimates often less accurate than we might hope, Spectors studies of twins have shown that humans vary hugely in how much energy they extract from a given food.

The daily allowances for men and women, Spector says, are not based on hard data. So I ask him: what should we be aiming for? Even asking the question, he says, gives credence to the idea that there is a perfect figure. If it was only 1,900, would that make a difference? No, it wouldnt.

And when people are told to avoid calorie-dense foods, Spector says that advice can be taken to be encouraging the consumption of low-calorie drinks and low-fat foods. Its why we support this multi-billion-pound diet industry of low-calorie shakes and Weight Watchers, and all that other stuff.

So, what other diet myths are we swallowing, according to Professor Spector?

Exercise does require energy, but our metabolism adjusts to that loss by storing more energy as fat the next time we eat.

Our body is programmed to keep our biology steady, known as homeostasis, so if our energy levels are drastically changed with lots more exercise and less food, our metabolism will respond by slowing the weight loss down and eventually put it back on very quickly when we go back to normal activity and food which is what we see in yo-yo dieters who put all the weight they initially lose back on. Saying that exercise alone is a good way to reach a healthy weight in the long-term is complete rubbish, Prof Spector says.

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11 of the most common diet myths, busted by Professor Tim Spector - The Telegraph

Some people use creatine and protein powder after exercise. Both supplements may aid in muscle recovery and enhance exercise performance.

Protein and creatine have different functions and may benefit some people. However, for best results, people need to take the correct dosage at the right time.

Creatine, an amino acid found in muscles, provides energy for various cell functions. It is most beneficial for shorter, high intensity workouts.

Protein powder is an easy way for people to quickly consume enough protein after workouts. Taking leucine-rich protein, such as whey protein, after exercise can help muscle recovery.

Read more to learn about the differences between creatine and protein, their benefits, and which one to take after working out.

Creatine and protein powder are two supplements that people can take for exercise performance and recovery.

Creatine is an amino acid that is naturally present in muscles. The body makes it from the amino acids arginine, glycine, and methionine. Additionally, people can get it by eating red meat, fish, and taking supplements.

During high intensity exercise, creatine provides energy and produces adenosine triphosphate (ATP). ATP is an energy-storing compound that lives in body cells. Its breakdown provides energy for various cell functions, such as muscle contractions.

Some people who do high intensity exercise choose to take creatine as a supplement. It comes in different forms, with creatine monohydrate being the most common.

In the nutritional supplement market, people can find other forms, including:

Protein is a macronutrient that plays an important role in muscle growth and development. Most people consume their protein through food sources, such as:

Supplements are an easy way to increase protein intake, but they are not a replacement for food sources. However, they are a convenient form of high quality protein, especially if a person has a busy schedule.

Protein supplements usually come in powder form. A person can mix the powder with water or milk to make a protein shake, blend in smoothies or shakes, and add to cereals and baked goods.

There are multiple types of protein powder, including:

Plant-based types include:

Many athletes use creatine supplements for sports performance and exercise recovery. People can also use protein powder after workouts to promote muscle recovery.

Research has shown that creatine can increase lean muscle mass and exercise capacity, which is a persons maximum athletic ability. It works best when used with short, high intensity workouts.

Creatine can help improve specific aspects of exercise, so it may be useful for athletes in certain sports. For example, it may improve muscle recovery after performing a maximum-weight squat exercise. It can also improve power in anaerobic exercise and aid recovery after workouts.

Some people may also take protein powder after a workout to support muscle growth and recovery.

Research supports that taking quick digesting leucine-rich protein, such as whey protein, can optimize the production of proteins in the working muscles. Leucine is an essential amino acid that is important for protein synthesis.

Experts suggest that people who exercise regularly have higher protein requirements. Therefore, people who participate in regular physical activity may benefit from supplementing their diet with protein powder.

Both creatine and protein powder can help with muscle gain if combined with adequate training and a calorie surplus.

Complex training, which involves heavy-resistance exercises, is an effective method for developing muscle strength and power. However, they are also very strenuous, and a person can tire quickly.

Fatigue recovery is an important factor that affects exercise performance. Studies have shown that different creatine supplementation regimens may help lower muscle fatigue. Taking creatine after working out seems to be more beneficial than taking it before exercise.

Additionally, consuming protein after a workout can help recovery and muscle growth.

Some experts suggest that people who exercise for more than 3 months eat more protein. However, they also recommend resorting to supplements only if a person is not getting enough protein from their usual diet.

Taking low doses of creatine daily for 2830 days may help increase the amount of this amino acid found in the muscles.

In a 2021 study, participants took 3 gram (g) of creatine every day for 28 days. The researchers report that this regimen improved exercise performance. Experts also demonstrated that taking 20 g of creatine for 57 days leads to a similar increase in the amount of this amino acid in the muscles.

Other experts report benefits of taking a larger dose of creatine to start, followed by a lower dose.

An example of this regimen is taking 20 g per day for a short time, followed by a 5 g dose for 28 to 30 days. Most experts advise splitting the larger 20 g dose into multiple smaller doses.

Protein is an essential macronutrient, but people who exercise regularly need more than the recommended dietary allowance (RDA). The RDA for protein is 0.8 g per kilogram of body weight per day. Current evidence suggests that people who exercise for more than 5 months need between 1.52 times more protein than the RDA.

For optimal muscle protein synthesis after workouts, people should aim to consume 2025 g in the form of food or protein powder. Most commercial protein powders have about this amount in one scoop.

Creatine and protein supplementation may provide specific benefits that support certain types of training. In clinical studies, creatine may help people who practice heavy-resistance training.

People who exercise regularly require more protein than the recommended dietary allowance suggests. Before a person begins taking supplements, it is advisable to contact a doctor or registered dietitian.

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Creatine vs. protein: Which is better, post-workout, and more - Medical News Today

Chris Hemsworth takes his fitness and workout routine seriously. Getting into shape to play the God of Thunder in the Thor movies doesnt come easy. Neither does staying in shape. We know the diet that helped Hemsworth bulk up for Avengers: Endgame. He took things to another level for Thor: Love and Thunder, but he also has what he calls an 80-20 diet with cheat foods we can fully get behind.

Hemsworth once said there are three rules he follows to stay in shape year-round. Simply, exercise, diet, and sleep are all important to overall health, they all need to be respected equally, and one needs to remain committed to all three to stay in shape.

The Australian actor even created his own fitness app to help others achieve better health. App or no, Hemsworth adhered to a strict regimen to get in shape for Thor: Love and Thunder.

One of the questions that came up during a Wired Google autocomplete interview on YouTube was, Can Chris Hemsworth bench 300 pounds. The short answer is no (he prefers push-ups and dumbbell presses), but the actor admitted his training for Love and Thunder was very precise.

These days, for Thor: Love and Thunder, I think Im the biggest I ever was and probably in the best shape Ive ever been in, Hemsworth said. But that was very strategic, different exercises shaping my physique, and also a very specific diet. Bench press? Not a very big strength of mine.

During the same Wired segment, Hemsworth talked about his everyday diet, and if he was telling the truth, hes truly all of us when it comes to his favorite cheat foods.

One of Hemsworths three fitness rules is following a healthy diet. He eats plenty of lean proteins and vegetables but limits carbs. Combined with his workout routine, Hemsworths diet helps keep him in good health.

Still, it turns out the actor who plays the God of Thunder has a sweet tooth, and he lets himself indulge, as he told Wired:

But like anyone, you know, I have a sweet tooth. I have a real appetite and passion for pizza and burgers and ice cream and all the bad things, you know, but I try to give myself, you know, sort of an 80-20 rule. Eighty percent, 20% with the good being the 80 and 20% being the cheat meal, if you will.

Hemsworth lets himself indulge, but hes probably not eating a pound of chocolate for every five pounds of chicken breast, veggies, and rice he consumes.

Hemsworth starts eating almost as soon as he wakes up in order to maintain his Thor-like physique.

He starts his day with a plant-based shake or smoothie a couple of hours before eating a full breakfast. That breakfast usually includes a mix of protein, fiber, and complex (not refined) carbs. For example, multiple eggs with toast or oatmeal and some veggies. For lunch (and sometimes for dinner), the Aussie actor eats a substantial portion of meat-based protein balanced with veggies and starches, like a baked potato or rice.

Hemsworth often snacks before bed so he doesnt get hungry overnight. If that seems like a lot of food, it is, but he also burns calories with frequent workouts.

Hemsworths 80-20 diet, as he called it, involves a lot of thought on the 80%, and he works hard to earn the 20% cheat meals he loves so much.

For more on the entertainment world and exclusive interviews, subscribe to Showbiz Cheat Sheets YouTube channel.

RELATED: Chris Hemsworth Reveals the Greatest Challenge of Playing Thor, Which Is Also Part of the Fun

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'Thor: Love and Thunder' Star Chris Hemsworth Is All of Us With His Cheat Foods in His '80-20' Diet - Showbiz Cheat Sheet

By Cara Murez HealthDay Reporter

TUESDAY, July 5, 2022 (HealthDay News) -- The obesity epidemic isn't slowing down anytime soon, and new research delivers even worse news: Most American adults have not only gained more weight, but they gained most of it earlier in life.

The statistics were grim: More than half of Americans in the representative sample had gained 5% or more body weight during a 10-year period. More than one-third of Americans had gained 10% or more body weight. And nearly one-fifth had gained 20% or more body weight.

It got worse: People were gaining more substantial amounts of weight earlier in adulthood, thus carrying more of that extra weight for more years, researchers found.

This pattern was surprising, said study author Larry Tucker, a professor of exercise science at Brigham Young University in Salt Lake City, Utah. "What people don't realize is that most of that weight, the actual gaining of weight, is highest at a younger age."

In the study, his team culled data from the National Health and Nutrition Examination Survey (NHANES) on 10-year weight change patterns of more than 13,800 U.S. adults.

In 2000, about 30.5% of adult Americans were obese. By 2017-2018, the U.S. Centers for Disease Control and Prevention estimated that about 42.4% of adult Americans had reached that weight.

Those extra pounds were packed on in early adulthood: The average American gained about 17.6 pounds from their mid-20s to mid-30s, the study found. Meanwhile, the average person gained about 14.3 pounds between their 30s and 40s, 9.5 pounds between their 40s and 50s, and 4.6 pounds between their 50s and 60s.

Women gained twice as much weight as men, 12 pounds, on average, compared to about 6 pounds. Black women had the greatest average weight gain over 10 years, about 19.4 pounds.

Reasons for the nationwide increase vary, Tucker said. The environment people live and eat in is far different from what it was 50 or 100 years ago. Obesity rates didn't start climbing until the late 1970s or early 1980s, he explained.

"That's because very rapidly a few things happened," Tucker said. "That's when fast food became prevalent. Before, people were more in control of what they ate. People sat down and had meals. People planned ahead. 'What are you going to eat? What are you having for supper tonight?'"

Picking up what is admittedly a tasty fast meal, but loaded with calories, makes it hard for a person to control what they're eating, he said.

"It takes a very conscientious person to work around that. I do this for a living and I'm lean, but it's because I'm very much aware of the situation," Tucker said.

The findings were published recently in the Journal of Obesity .

Dr. Ethan Lazarus, president of the Obesity Medicine Association, said he had not seen the issue of obesity studied in this way before.

"It definitely points to the idea that obesity is not an equal opportunity employer. It's unfortunately disproportionately affecting already marginalized groups with less access to care," noted Lazarus, who was not part of the study.

One reason for the greater impact on women may be that they have experienced more environmental changes than men have in the last five decades, with greater numbers in the workforce and also caring for families, he said.

"I think you see a lot published these days about higher levels of stress and lower amounts of sleep, and more time sitting and more time staring at computer screens," Lazarus said. "That's become the normal American job is to sit in front of a computer all day and then we get home and we're so tired all we can do is sit on the couch and play with the phone. It's like we're never unplugged."

Lazarus also pointed to the foods Americans eat, coming from a box with high quantities of sugar and little nutritional value, as a factor.

"What we look at as a normal diet in America, I think is fueling this epidemic," Lazarus said.

He suggested rethinking values of making money and working more hours and instead refocusing on personal health.

For those who are already living with obesity, the Obesity Medicine Association suggests healthy nutrition, counseling on physical activity and what it calls intensive lifestyle intervention, which addresses issues that lead to weight gain, such as stress, sleep deprivation and social events. A variety of new medications can also target obesity, Lazarus said.

For people with more advanced or more complicated obesity, there are surgical options, Lazarus said.

Tucker said he would like to see more education based on well-established principles of healthy eating from a young age, including not rewarding young people with food and encouraging fruits and vegetables.

"I think knowing at a young age with the medical community involved, with schools involved, we don't want people to become obsessed and think that their worth is in their weight," Tucker noted.

"That's not healthy, but at the same time, we want them to realize that it's hard to be healthy," he said. "It's hard to prevent diabetes. It's hard to prevent heart disease if people continue to gain weight and become obese."

More information

The U.S. Centers for Disease Control and Prevention has more on overweight and obesity.

SOURCES: Larry Tucker, PhD, professor, exercise science, Brigham Young University, Provo, Utah; Ethan Lazarus, MD, president, Obesity Medicine Association, and physician, Clinical Nutrition Center, Greenwood Village, Colo.; Journal of Obesity, May 6, 2022

WebMD News from HealthDay

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Biggest Weight Gain Now Comes Early in Adulthood - WebMD

Walnuts and other nuts help maintain our heart's health as we age

As we age, our organs go through wear and tear over time. This wear and tear may not be completely avoidable but can be slowed down. What we eat significantly Influences our health and can help slow down this ageing.

Superfoods are foods that contain exceptional nutritive value and provide various benefits to our bodies. Superfoods can help maintain better heart health. These foods can help maintain better heart health for people over the age of 50.

Superfoods for heart health at 50:

1. Whole grains

Unlike refined grains, whole grains provide much more benefits to the body, especially the heart. While refined foods increase the risk of heart diseases, whole grains protect the heart against general wear and tear.

2. Dark chocolate

Eating foods rich in antioxidants ensures your body and heart stay protected against toxins present around us. Dark chocolate is abundant in antioxidants and also rich in essential minerals that improve the heart's functioning.

3. Cruciferous vegetables

Cruciferous vegetables also known as green leafy vegetables include lettuce, cabbage, spinach, broccoli, cauliflower, and so on. These vegetables are rich in fibre, and various other nutrients and promote better functioning of the muscles.

4. Fatty fish

Fatty fish such as salmon, tuna, etc. are a great source of protein and healthy fats. The body requires protein for various functions. Along with this, healthy fats help absorb other vitamins the body requires to function properly.

5. Nuts

Nuts are one of the most nutritious superfoods. They are packed with nutrients and improve various functions in the body. Studies have shown, that walnuts can shield one against many coronary diseases.

6. Tomatoes

As mentioned under dark chocolate, an antioxidant-rich diet protects us against external radicals and toxins. Tomatoes reduce inflammation and have been proven to reduce symptoms of various coronary diseases.

7. Olive oil

Olive oil is another food abundant in antioxidants. Various oils may increase one's risk of developing coronary diseases while olive oil can help reduce it. A significant improvement was shown in the heart health of people that started using olive oil in their diet.

8. Cottage cheese

Cottage cheese more commonly known as paneer is a great food to add to your diet if you want to maintain a healthy heart. We start losing our bone density past the age of 35. If you wish to maintain a healthy heart at 50, it is important to consume nutrient-rich foods in abundance.

9. Legumes

One of the most common heart diseases in people over 50 is cholesterol. Legumes such as lentils, beans, and chickpeas have been proven to reduce cholesterol. They are also rich in essential minerals iron, magnesium, and potassium which help in our body's functioning.

10. Berries

Berries are rich in fibre, vista ins, and antioxidants. These components maintain and improve the health of our hearts. Post 40 you should be very careful about your diet. Berries such as strawberries and blueberries act as great snacks and substitutes for unhealthy candies and sugary foods.

It is ideal to incorporate these superfoods into your diet to ensure you have a healthy and disease-free heart. Besides this, we also encourage you to exercise regularly. Exercise has been proven to reduce the risk for various chronic and acute heart-related diseases.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Before we get into the nitty-gritty of thyroid diseaseWhat is the number one symptom to look out for? How can you keep your thyroid healthy?let's start with the basics: What exactly is the thyroid, and what does it do?

"The thyroid gland is a tiny, butterfly-shaped organ found directly behind the voice box on the front of the neck (larynx)," explains Saroj Kumar, MD, owner of Health Review Live. "The thyroid's primary function is to regulate your metabolism." And that's essential: Your metabolism never stops working and is the source of energy for basic bodily functions, according to the Cleveland Clinic. These functions include breathing, blood circulation, regulating temperature and hormone levels, and digesting food.

In other words, you want to keep the process going smoothly. Read on for seven ways to keep your thyroid healthy and your metabolism ticking.

READ THIS NEXT: If You Can't Stop Doing This at Night, Get Your Thyroid Checked.

Stress is harmful to our health in many different ways. It can cause headaches, raise blood pressure, affect libido, and lower immunityand that's just for starters. Chronic stress can also affect thyroid function by interfering with hormone synthesis, says Kumar, who recommends meditation and deep breathing as two of the many things you can try to reduce stress.

"A zinc deficiency may increase the chance of developing hypothyroidism, since zinc regulates the immune system and thyroid," advises Kumar, who lists foods such as oysters, pork, chicken, beans, nuts, and whole grains as rich sources of zinc. Just be mindful to not consume too much, as an excessive amount of zinc can cause a copper deficiency.

A healthy gut is crucial to our well-being in almost too many ways to count, including our brain health and thyroid function. "Because the bulk of the immune system sits in the gut, it is crucial to enhance gut function via lifestyle modifications," says Kumar, who recommends several ways to boost your gut health, including taking probiotics and eating a gut-healthy diet.

RELATED:For more up-to-date information, sign up for ourdaily newsletter.

Cutting processed and junk foods from your diet can help boost your metabolism (among other benefits; too much junk food can increase your risk for dementia). "Once you learn to detect and eliminate the offenders, you will notice a noticeable improvement in your health," notes Kumar. "Processed food has become so ingrained in our everyday lives that it may seem like a daunting task to eliminate it."

You may not be aware of which foods contain iodine; these include table (iodized) salt, fish and shellfish, dairy, chicken, and beef liver. "A deficiency in iodine is one of the dietary causes of hypothyroidism," explains Kumar. "Iodine is necessary for optimal thyroid function. Consuming the appropriate quantity might provide a boost."ae0fcc31ae342fd3a1346ebb1f342fcb

As stated above, stress can have a negative effect on your thyroid healthand "inadequate sleep may increase your body's stress burden," warns Kumar. "Prioritizing quality sleep is essential for repairing your thyroid, [and] there are several techniques to sleep better, including establishing a bedtime routine and minimizing caffeine use throughout the day."

Improved thyroid health and a boosted metabolism are just two great reasons to get regular exercise (along with other benefits like brain health). Kumar recommends resistance training to help keep your thyroid healthy, noting that the activity "contributes to muscle growth, which indirectly influences thyroid function." Kumar adds that "exercise can also help people regulate their weight. Many individuals with hypothyroidism are concerned about their weight, since the condition slows the metabolism, making it more difficult to shed or maintain weight."

Continued here:
7 Ways to Heal Your Thyroid and Boost Your Metabolism, Doctors Say - Best Life

WORTHINGTON Annual wellness checks can save lives, help people avoid health scares and catch small problems before they become major health issues, as a Worthington man learned recently.

Jose Estanisla Aguirre went to Sanford Worthington Clinic for a routine physical that included a blood test in 2018, and learned he was prediabetic. Prediabetes often doesnt have any symptoms, and while it can lead to diabetes, it doesnt always.

It was a small change, at first. Aguirre worked nights, and he started feeling thirsty a lot of the time. Hed drink two whole bottles of water a night, and then it started getting worse. He was up to drinking five whole bottles of water a night, and still felt thirsty on his half-hour drive to work every night.

I say this is not normal, I gotta go see a doctor, he recalled.

Aguirre visited the clinic in January 2021, where they did more lab work and found he had indeed become diabetic. He was prescribed two medications, but had a reaction to one, which was then stopped. Aguirre also began some home remedies, like eating vegetable smoothies in the morning, and got his blood sugar back down.

He hasnt lost a lot of weight, but hes switched to working days rather than nights, which has helped. He feels better, and his stress levels have gone down too.

Submitted photo

And Im more active too, at home, he said.

Now he advises people to make sure to have their annual physicals and screenings.

Detecting it early can help to better control illness, Aguirre said. If they wait, sometimes its too late. It will take more to heal or recover.

His primary physician, Dr. Charles Dike, said its pretty common that people dont follow up with their annual wellness checks and screenings, particularly when they arent having any symptoms which is common with issues like prediabetes and high blood pressure.

It takes time, costs money to see a provider, so its not something that people like to do, especially in situations where they work during the day, Dike explained. And they cant afford to take some time off and see a provider for something theyre not even sure exists.

Annual physicals are important, but depending on peoples age and gender, there are other screenings too. Men age 45 and older need to be screened for colon cancer, and when they reach age 50, they should also be checked specifically for prostate cancer, Dike said.

Women need cervical cancer screenings every three years, starting at age 21, then every five years after that. Mammograms are annual starting at age 40, but those at high risk may need to start them sooner. And they, too, need colorectal cancer screenings.

But even before that, in their 20s, people need to get those routine physicals so they can be screened for diabetes, lipid disorders and thyroid issues.

That will help to catch some of these preventable or treatable diseases early, and that will minimize complications of those diseases, Dike said. And they will be counseled on weight, diet, exercise and things that will help you improve your health outcomes.

Those screenings are for people who are healthy, too.

Everyone should realize that its safer, better, cheaper to make time to see your provider at least once a year. It really is helpful it is. If you dont need to be seen every year, the provider will tell you, Dike said.

Excerpt from:
Regular health screenings can save lives, even for the young and healthy - The Globe

Weight loss is of great concern among todays generation, especially among youngsters who aspire perfect body shapes as per the assumption of society. The ideal body shape expectation in many areas of work, social pressure to look thin and the fear of being missed out in this competitive world often take people to the wrong dietary practices.

According to The American Dietetic Association, a fad diet is a type of diet that ensures instant weight loss without any need to perform exercise or physical activities but does not rely on clear scientific evidence and is thus considered to be an unsafe diet that can increase the risk of health conditions such as kidney damage, ketosis and disruption of fluid. In this article, we will discuss fad diets in detail. Take a look.

What are fad diets?

As aforementioned, fad diets are diet types that promise effective weight loss but are based on anecdotal evidence and short-term results. According to a study, fad diets offer the consumption of tasty and our favourite foods, but severely restricts certain food categories.

They are low-kilojoule diets or say those that provide less energy than an individuals requirement. If carried out successfully for a longer period, a fad diet with less energy intake can result in long-term weight loss.

The study adds that the idea behind these diet types is to modify eating patterns and maintain physical activity so that balanced eating consisting of all nutrients is achieved.

Another questionnaire-based study on early adulthood girl models with an average age of 21 says that the type of fad diet which is highly carried out by models is consuming low-fat drinks such as slimming tea and fibrous drinks, with the intake of just one type of food, either protein or carbs or fruits and vegetables. The drinks may help eliminate fat around 57.6 per cent while sticking to just one food type may cause a reduction of around 55.7 per cent fat.

Examples of fad diets

Some of the diet types that can be considered as fad diets include:

1. Ketogenic diet

2. The Carbohydrate Addicts Diet

3. Vegan diet

4. The Pritikin Principle

5. Atkins diet

6. Cambridge Diet

7. Paleo Diet

8. Volumetrics Weight-Control Plan

9. SlimFast diet

Note: Some of the Fad Diets like Ketogenic and Atkins diets are considered to be healthy with many benefits.

How to identify a fad diet?

You can identify a fad diet when it:

1. Promises instant weight loss.

2. Ensures that food can help change body chemistry and help lose weight.

3. Claims effective weight loss based on testimonials only or anecdotal studies.

4. Claiming weight loss by endorsing celebrities or influencers.

5. Restrict food groups like removing gluten or carbs from the diet.

6. Promotes a food combination as a quick fix for weight management.

7. Claims weight loss based on before and after photos.

8. Requires you to invest a lot of money to get the advantages of weight loss pills or prepackaged meals.

Why do fad diets dont work?

Fad diets often cause people to deprive them of their favourite foods or a food category, which backfires and often results in overconsumption of these foods.

Overconsumption

Fad diets often cause people to deprive them of their favourite foods or a food category, which backfires and often results in overconsumption of these foods.

Avoidance of certain food categories without any related medical condition

An associate professor Christopher Gustafson at the University of Lincoln, who is also a co-led of a study published in the journal Appetite says that people without Celiac disease or any gluten sensitivity are often seen to avoid the consumption of gluten diets to follow the fad diet and reduce weight. This causes them to miss out on essential nutrients even if they are not allergic to them and cause them some kind of nutritional deficiencies.

Causes deficient in micronutrients

Though fad diets result in effective weight loss, they may cause micronutrient deficiencies, says a study. These diets cause less consumption of one or the other foods and result in less intake of nutrients than the daily recommended amounts, causing deficiency in micronutrients.

May cause eating disorders

People, especially celebrities, try harder to get an ideal body shape. This often triggers dissatisfaction with their body image and leads them to some kind of eating disorder such as anorexia nervosa.

Health problems related to fad diets

Fad diets are unsafe because they may cause certain health problems like:

1. Chronic energy efficiency

2. Diverticulitis

3. Constipation

4. Headache & Nausea

5. Micronutrient deficiencies

6. Fatigue and weakness

7. Dehydration

Are there any health benefits of fad diets?

Instant weight loss is one of the primary benefits of fad diets, be it in an unsafe way. According to the Sports Dietician Australia, some of the health benefits of fad diets like the paleo diet, keto diet and Atkins diet may include good skin health, good digestion and good overall health in the long run.

What to do?

Instead of following a fad diet, one should focus on following a balanced diet type that includes all the nutrients and should also include your favourite foods (in small amounts) without causing deprivation. Therefore you should, Consume all food types that includes fruits, vegetables, whole grains, nuts and seeds. Consume plenty of water. Avoid packaged foods as they are high in salt and sweeteners. Instead, opt for natural sweeteners like jaggery. Limit alcohol intake

Understanding your body is the most important factor in maintaining a healthy diet. Experts say that simply following a diet type for weight loss is unhealthy in the long run and may increase the risk of diseases. Therefore, if you want to lose weight, make plans by consulting a dietician or a nutritionist or a medical expert and then make a diet plan based on your medical condition. Never expect results in a short period and remember, that all good things take time.

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What are fad diets? Why are they popular instead of being unsafe? - Free Press Journal

Visceral fat is a hidden health issue not talked about as much as it should be. While most people know about subcutaneous fatthe fat that you can see and pinch, many don't know about visceral fat, which is located deep in your abdomen. It wraps around your vital organs and can cause serious health issues like some cancers, stroke, type 2 diabetes and more. Eat This, Not That! Health spoke with Dr. Seema Bonney, the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia who revealed three ways to lose visceral fat and what causes it. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Dr. Bonney, "Diet is at least 80% of the equation when getting rid of visceral fat. Eat a healthy diet with lots of fruits and vegetables of every color. Some studies have shown that more calcium and vitamin D in your body is linked to lower amounts of visceral fat. Reduce or eliminate sources of sugar in your diet and simple carbs that turn into sugar. Avoiding processed foods will also help you lose and keep off visceral fat. Increase your intake of lean proteins and reduce intake of red meats. It's key to eat smart while some foods help you reduce visceral fat, others help you gain it so avoid foods with trans fats as well. At our longevity practice, our health coach helps patients read food labels to avoid ingredients like partially hydrogenated oils and high fructose corn syrup."6254a4d1642c605c54bf1cab17d50f1e

Dr. Bonney states, "Long-term lifestyle changes like making sure you exercise daily is key to losing visceral fat. And as far as the kinds of exercise you can do, specifically cardio is best when attacking visceral fat. In general, it's so important to keep moving. If your job is sedentary, get a standing desk and make sure to get some steps in every hour. If you can walk instead of driving close distances, opt for the walk. be sure to build some exercise into your daily regimen. Ideally you want to do 30 min of exercise daily, but studies have shown us that even 10 minutes of daily exercise enhances longevity!"

"Getting enough sleep is part of the plan to reduce visceral fat," says Dr. Bonney. "It's not only important for optimal physical and mental health as well as a healthy cardiovascular system. A study published in the Journal of the American College of Cardiology demonstrated that lack of sufficient sleep led to a 9% increase in total abdominal fat and an 11% increase in abdominal visceral fat. So beef up your sleep hygiene and track your sleep to see if this needs to be addressed with your functional medicine physician."

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Dr. Bonney says, "There are 2 kinds of fat in our bodies there's the subcutaneous fat you can pinch and feel and there's visceral fat deeper fat that wraps around our abdominal organs. You may not even know you have visceral fat because you can't feel it or see it. We have seen patients with flat tummies that still have visceral fat. Neither type of fat is optimal; however, the bigger problem with visceral fat is that it raises your risk of metabolic syndrome, cardiovascular disease, Alzheimer's disease, high cholesterol among other disease processes.Visceral fat is more sinister because it makes inflammatory proteins that damage blood vessels as well as tissues and organs inside the body."

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Since you can't see or touch visceral fat, most people don't know it's there. Dr. Bonney shares how you can measure it. "Sometimes it's evident by your waistline and BMI. If you see your waist size going up, your pants being too snug in the belly area, this is evidence that you are gaining visceral fat. We have noted many men especially who have large bellies above their waist who over time get used to that fat, but it is a major red flag and needs to be addressed. Since our focus is optimizing health, we do a deeper dive into looking for visceral fat. We check waist sizes, BMIs, and do body composition scans on our patients that help tell us if they have visceral fat."

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Dr. Bonney says, "Not getting enough exercise and physical inactivity leads to a significant increase in visceral fat. High amounts of exercise on the other hand, can lead to significant decreases in such fat, even in a short period of time. Eating foods high in trans fats which are found in dairy and meats as well as in processed and deep fried foods will raise visceral fat. Trans fats cause a redistribution of fat tissue into the abdomen and lead to a higher body weight, even when the total dietary calories are controlled. Other foods to avoid are sodas, processed baked goods, and foods sweetened with fructose."

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Melt Your Visceral Fat Fastest This Way, Say Experts Eat This Not That - Eat This, Not That

On World Health Day observed on April 7, actor Ravi Bhatia who rose to fame after he essayed the role of Salim in Ekta Kapoor's Jodha Akbar feels healthy diet plans and exercising is the best way to stay fit and healthy.He says, "Diets arent just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a way to improving your habits, focusing on your health, and leading a more active lifestyle. I'm very conscious of what and how much I consume. Mostly I follow a healthy and oil free diet as it is has been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutritional benefits and sustainability. It emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products and limits saturated and trans fats, sodium, and added sugars and controls portion sizes."The actor, who has also featured in TV shows like Raja Ki Aayegi Baraat, Hamaari Beti Raaj Karegi, Do Dil Bandhe Ek Dori Se, Ishq Subhan Allah among others, makes working out on daily basis a mandatory habit. He adds, "I enjoy working out daily. I also try my best to keep myself engaged in physical activities or playing sports whenever I'm free from my shoots or have a free schedules. This keeps me healthy. I feel there is no single type of exercise that can take care of all our needs. In fact, to get the most benefits from our routine, we will want a mix of activities during the course of a week. Each workout should also include a simple warm-up at the beginning and a cool-down at the end."

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#WorldHealthDay: Ravi Bhatia feels diet plans and exercising best way to live healthy - Times of India