For decades, NIH had awarded special grants to teaching hospitals and academic institutions so these research centers could hire trained staff like nurses and dieticians, and maintain beds for participants in clinical trials. These centers conducted rigorous, highly controlled feeding studies and other research that profit-driven industries like drug or food manufacturing wouldnt benefit from funding. They also attracted young researchers who didnt have enough resources to recruit and pay staff or rent out a facility.

There are certain kinds of research that is done nowhere else, like nutritional research, said David Nathan, director of the clinical research and diabetes centers at Massachusetts General Hospital and a professor at Harvard Medical School. Pharma doesnt support that because there is no drug to be sold.

Before the elimination of these clinical research center grants, Mario Kratz, an associate professor in epidemiology and medicine at the University of Washington, said he could conduct a well-controlled dietary intervention study in which all food was provided to participants over four months for about $12 a day per person. Now, because he has to pay for the facility and research staff salaries, the cost has shot up tenfold.

Theoretically, investigators could request this higher amount from NIH directly to pay for a specific research project. However, most NIH grants are effectively capped at $500,000 a threshold that has not increased in a decade and are no longer sufficient to cover the costs of most clinical feeding studies.

It has made it impossible for me and my colleagues to propose these types of studies, said Kratz, who also works at the Fred Hutchinson Cancer Research Center in Seattle, where he studies dietary interventions and cancer prevention. Its now cost-prohibitive. I think nutrition feeding studies were an unintended casualty.

Clinical nutrition research faced another potential blow earlier this year. NIH leadership in May proposed closing the only metabolic research unit at NIH headquarters in Bethesda, Md. The unit that was on the chopping block has a kitchen for preparing and measuring meals, private rooms where people can stay overnight for extended periods of time and be observed, as well as specially trained research staff, including nurses who prevent people from smuggling food in or out of patients rooms a crucial role, considering high-calorie contraband could throw off a studys results.

It housed a recent high-profile clinical trial that was the first to demonstrate a cause-and-effect relationship between ultraprocessed foods and weight gain. For the study, published in the journal Cell Metabolism in May, researchers designed two diets that had the same levels of calories, carbs, fat and protein. The only significant difference was whether the foods were unprocessed or considered ultraprocessed: spinach salads with chicken, apples, bulgur and homemade dressing were designated the former; foods like canned ravioli and white bread were the latter.

The participants had no underlying health problems and were randomly assigned to one of the diets for the first half of the study, and to the other for the second half. The study was a month long and levels of exercise were held constant.

The results were a breakthrough: Those on the ultraprocessed foods diet on average ate 500 more calories each day, causing weight gain, compared with those eating unprocessed food, who lost weight on average. Previous research looking at this question had shown that processed food was associated with weight gain, but this study showed definitely that processed food caused weight gain.

Around the same time the landmark study was published, NIH proposed closing its metabolic research unit, sparking pushback from the scientific community. In a letter to the agencys leadership in June, the American Society for Nutrition and The Obesity Society argued the closure would imperil important research. The proposal indicates that nutrition research is not considered a prominent area of scientific pursuit at NIH, ASN wrote.

NIH said there is no current plan to close the research unit.

There has been discussion about relocating the capabilities of this unit, the agency said in a statement. This would require a great deal of additional planning, communication, and coordination to ensure that the important research done there would not be adversely affected.

Kevin Hall, an intramural researcher at NIH focused on nutrition and obesity and the lead author of the ultraprocessed food study said in an interview that the agency in 2017 also shrunk the number of beds in the metabolic ward from 10 to seven to make room for other research.

NIH has just one other similar metabolic facility at a branch in Phoenix, which studies determinants for obesity and diabetes. That facility has 15 beds.

Having fewer beds means it takes researchers much longer to run such highly controlled trials, because they have to stagger their overnight patients. Halls processed food trial, for example, took roughly eight months to complete, even though it included only 20 participants.

Hall thinks the nutrition field needs more of these in-patient trials to settle some of the thorniest debates over nutrition. Otherwise, researchers dont know with certainty what people actually ate, he said.

"You're not studying the diet at all, Hall said. You're studying the effect of the advice.

BY THE TURN of the 20th century, the Department of Agriculture had begun exploring how proper nourishment could help both farmers and an increasingly urban population. Nutritionists identified milk and fruits and vegetables at the time luxury products as protective foods for good health. They made great strides in understanding vitamin deficiencies, helping to largely eliminate diseases like rickets, scurvy and pellagra in the United States by World War II.

Still, by 1940, with the looming possibility of Americas entry into the war, 40 percent of recruits were deemed unfit to serve because they were underweight or malnourished. President Franklin D. Roosevelt convened an emergency conference that led to the first federal diet recommendations and an expansion of USDAs school lunch program and food stamps, now known as the Supplemental Nutrition Assistance Program.

Nutrition wasnt thrust into the national spotlight again until the late 1960s and 1970s, after a CBS News special on hunger in America raised alarm. Sen. George McGovern, a Democrat from South Dakota, formed a special committee to respond to the large number of poor people who were malnourished. The Nixon administration exactly 50 years ago this winter also organized a White House conference to lay the foundation of national nutrition policy based on need, not agricultural subsidies, wrote one organizer.

Follow this link:
How Washington keeps America sick and fat - Politico

As anyone who's tried to build muscle or lose belly fat will attest, there's far more to creating your ideal body shape than nailing workouts 24/7. Rather than a quick, concentrated effort, it can take weeks, months and years to find your rhythm and a structure that works for you. There is one habit, though, that can rapidly speed-up your progress: counting macros. Whether you're bodybuilding, on the keto diet, looking to lose weight or trying out IIFYM (If It Fits Your Macros), counting calories and macros can help you make progress at a rate you've not seen before.

On the surface, the process is simple stick to a certain amount of calories and you'll either lose, maintain or gain weight. Dig a little deeper, though, and you'll discover a sweet science that can be tweaked and tuned to suit your training schedule. Below, we walk you through everything you need to know about counting calories and macros, and how to calculate a method that will work for you. Because there's more to nailing your diet than a half-arsed scan of the ingredient list.

Panagiotis Kapetaneas / EyeEmGetty Images

Macronutrients are the bulk of the matter that make up the energy content of every piece of food you've ever eaten. Protein, carbohydrates and fat are the three "macros" in your food, all contributing to the overall calorie count in different ways.

Each macronutrient is measured in grams and calories, which will contribute to your daily goal. By tweaking the quantity of each macro, you can fuel your body for any type of training or workout whether you're prepping for a photoshoot or fuelling up for an endurance race. By counting your macros and paying attention to what's in your food, you'll also learn how to get more specific about why you're not losing as much weight or gaining as muscle as you'd like.

Then, using the instructions below, you can tweak your diet to really get granular on your gains. Firstly, though, a disclaimer on following diets and tweaking your food intake:

"While macros can really help get you where you want to be, it's still important to make sure you get enough of the "micros" too. Micronutrients are vitamins and minerals that are used as catalysts and co-factors in reactions: nothing can happen without these nutrients. So if you want oxygen to be carried to vital organs then you need iron. If you want better skin, then you need vitamin C and zinc. Getting a balanced and varied diet can be the success or failure of any kind body composition venture. Counting macros can be really time consuming and somewhat difficult getting your food to match, but if it isn't for you, don't worry there are other ways. If things don't seem to be working with your plan, go and see a dietitian or qualified nutritionist who can help you tweak your diet." - Jo Travers BSc RD MBA

Protein is made of large-chain amino acids and are the most essential macronutrient when it comes to building and maintaining muscle. Examples of high-protein foods include: fish, chicken, beef, greek yoghurt, tempeh, cottage cheese, jerky, eggs, lentils, tofu and more.

Often misjudged as weight loss enemy #1, carbohydrates play an incredibly important role in your bodily functions. Carbohydrates are the most important energy source for your body, which converts the macro into glucose to fuel your organs and your muscles. It's exactly why endurance athletes and highly-active individuals will have a high carbohydrate diet. You'll find carbohydrates in rice, pasta, bread, grains, vegetables, fruit, sugar and more.

But, you also need to be aware of the difference between 'simple' and 'complex' carbohydrates. Simple carbohydrates are found naturally in some foods like fruit and milk, and foods with added sugar like biscuits, sweets and cake. The NHS advises that men consume under 70g of simple sugars a day. Complex carbohydrates, however, refers to starches found in bread, pasta, rice, potatoes and other food sources.

Don't be fooled fats are actually healthy. Healthy fats make up the outside layer of all cells, with fatty acids (such as omega-3) responsible for keeping the body working. You'll find healthy fats in oily fish, avocados, nuts, dairy products and animal fats. Despite what anti-fat diet products will tell you, a small amount of fat is an essential part of a healthy diet. For example, fat helps the body absorb Vitamins A, D and E and help maintain energy levels. Unsaturated fats, such as olive oil, avocados and nuts, help protect your heart by maintaining 'good' levels of cholesterol.

Simply put, macro calculators are a way of identifying how many calories you should be eating daily to support your goal. Whether that's weight-loss, muscle gain or purely maintenance of your current weight, it pays to know what your number is and everyone's is different. Below, we've included ways to count your macros according to your goal, but let's get one thing clear.

While the majority of food and training plans work by cutting calories overall, an approach that many neglect is counting the macros that form the calories themselves. It's a key part of nutrition and weight management that is often overlooked.

Calories, firstly, are the amount of energy that food or drink is measured in. When we consume more calories, our body stores the excess energy as fat, leading to weight gain. Currently, the NHS recommends a daily limit of 2500kcal for men to maintain a healthy weight.

Macros on the other hand, are the different types of macronutrients that make a type of food. Most foods will lean towards one type of macro high-protein foods are lower in carbohydrates, for example and will contribute to your overall calorie count.

Remember, though, that all calories are technically the same. 500 calories of fruit is the same as 500 calories from pizza your body doesn't care and will process it all the same. Obviously, you won't get the same nutritional benefits from the 500 calories of pizza, though not all things are equal.

Still with us? Great. Here's how to nail your first intro into counting calories and monitoring your macros.

First, you'll need to work out your BMR. Your basal metabolic rate is the number of calories you take and burn each day at rest. Your BMR factors in several things your weight, activity level and gender to give a final figure.

The most popular way to estimate your BMR is through the 'Harris-Benedict' formula, which uses weight, height, age and gender to identify your BMR. By identifying this figure, it can help you gain, lose or maintain weight. Here's how to find yours:

655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) (4.7 x age)

Using a 30-year-old, six-foot and 85kg (187lb) male as an example, you'll get the following results.

655+(4.35x187)+(4.7x72)-(4.7x30)= 1665.85

So, our example male will burn approximately 1,665 at rest, by doing absolutely nothing. This, however, is where the current activity level will come into play. You can identify yours by multiplying the total calorie count (above) by the following method:

With most thirty-somethings hitting the gym or exercising around three times a week, we can use the 'moderate exercise' figure in our example. Multiplying the BMR by the activity level will give a total calorie count called your TDEE your total daily energy expenditure.

1,665 x 1.55 = 2,580.75

So, our example man will need 2580 calories a day to maintain weight. To lose weight, cut this count by no more than 15 per cent for manageable weight loss. To gain, up it by the same amount for steady weight-gain. Now, however, you'll need to work out how to split the calories to meet your goal. A popular splitting method is cutting this main number up by a 40/40/20 per cent rule in protein, carbs and fat respectively. SAYS WHO?!

There is no optimal ratio. Some people do well on lower-carb plans, and some people do well on lower-fat. It all depends on the individual, says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College. The scientific literature is very clear that getting proper amounts of protein is the most important thing to maximise muscle and improve body composition.

"Getting proper amounts of protein is the most important thing to maximise muscle"

Using the 40/20/20 rule, the diet will look like this:

To find the specific macro amounts, divide each macronutrient according to the calories per gram.

Of course, not all methods are created equally and a method such as the above may not work for everyone, especially if you plan to start bodybuilding.

Most bodybuilders will want want to carry more muscle and less fat and will probably exercise more than the average Joe. Both of which means that our example male should prioritise protein and carbohydrates. A 2014 study found that consuming up to five-and-a-half times the RDA of protein had no effect on body composition in resistance-trained individuals.

Generally, a surplus of 250kcal a day is enough to fuel muscle gain, according to nutritionist Melina Jampolis. However, lifters can only build approximately 230g of extra muscle a week, leading to unused calories and energy being stored as fat.

If that sounds like a lot, you're definitely right around two grams of protein per kilo of bodyweight is suitable (and safe) for building muscle. As the example male is 85kg, the calculation suggests that a figure of 170g is suitable for muscle-building. Similarly, the carbohydrate content would be the same, as it carries the same amount of calories per gram as protein and healthy fats would occupy the remaining calories. For an example, it would look like this:

Macros for Bodybuilding: C:177, P:177, F: 67.

When it comes to losing belly fat and unwanted paunch in other areas, you won't need to crunch the numbers as much as our other examples. Simply, you need to put your body in a caloric deficit where your body burn mores calories than it's consuming. A calorie deficit is shredding 101: so it pays to know your macros for weight loss. Here's how it works.

As aforementioned, cutting your daily calorie count by 15 per cent is enough to put yourself into a caloric deficit. Using our moderately active 85kg man as a continued example, he would need to cut his 2,580 the TDEE we found above by 15 per cent. The result is 2,125 calories. Sticking to the same split and avoiding the temptation to cut carbohydrates, his macros would be the following:

Macros for Weight Loss: C: 212 P: 212 F: 159g

As a Men's Health reader, you've probably heard of the ketogenic diet. It's a low-carb, high-fat and high-protein diet that promises to erase inches from your waist while still helping you build muscle. By going 'keto', you're putting your body into a metabolic state called 'ketosis', which facilitates weight loss by altering the way your body is fuelled.

By slashing your carbohydrate intake, your body becomes starved of glucose and sends a signal to your brain to start using ketones compounds in your liver created by fat stores to keep things running. The theory, your body switches into a fat-burning furnace.

But, if you're keen to count macros on your keto diet, then your ratio will probably look a little different. It's thought that, if you're doing keto, approximately 55 per cent of your calories need to come from healthy fats which explains 'keto' breath, but let's not go there ideally from nuts, eggs, avocados and meat. For the remaining 40 per cent, opt for 35 per cent protein and 10 per cent carbohydrates. Here's the breakdown of a 2000 calorie diet:

Counting Macros on Keto: Cal: 2000, C: 200kcal or 50g, P: 700cal or 175g F: 1100cal or 22g

MyFitnessPal, available on iOS and Android devices, is probably the most popular method of helping people calculate their macros for weight loss, bodybuilding, keto and much more. There are two version of MyFitnessPal free and 'premium' but the zero-cost option is perfectly suitable for anyone looking to get started with their macros.

Other apps, such as Fitocracy or Macrostax, offer similar benefits but can 'gamify' your weight loss or muscle gain mission. Our advice? Stick to MyFitnessPal to keep things simple.

With great macro knowledge, comes great responsibility. Now that you're armed to the teeth with nutritional know-how, you'll want to invest in a kitchen gadget or two to make light work of your muscle food. Here are a few we love:

Electronic Cooking Food Scale with LCD Display

9.99

When it comes to counting your macros, weighing your food is invaluable. It keeps you honest with your portion control and helps you understand how much food you'rereally eating

Leakproof Bento Box 2 Tiers Bento Lunch Box with Reusable Cutlery

14.99

Take your new muscle-friendly recipes to work and away with PuTwo's leakproof bento box. You don't have to worry about any spillage or unwanted liquids sloshing around your bag.

Nutrient Extractor and High Speed Blender, 8 Piece Set

54.99

Whether you need breakfast in a rush or just want to add more bang to your protein shake, a Nutribullet is a must in any muscle-friendly kitchen.

Let's Make Measuring Cups and Spoons Set

5.99

Measure rice, pasta, liquids and much more with this multi-set of measuring cups and spoons.

Fit Men Cook: 100 Meal Prep Recipes for Men and Women

Kevin Curry of Fit Men Cook fame has mastered the meal prep game and now, with his new cookbook, wants to help you. Move over, Joe Wicks.

George Foreman Steel Health Grill, Five Portions

29.99

Because oven cooking isso last year, George Foreman's handy kitchen appliance lets you grill up to five portions of food in one go making macros and meal prep a whole lot easier.

Maximuscle Protein Shaker, 700 ml

3.50

Because every man needs a new protein shaker every few months do your housemates, family and colleagues a favour by binning your old stinky shaker.

Power Tower, 180 x 3 ml

4.75

Keep your supplements, protein,BCAAs and more safely stowed away inMyProtein's supplement 'power tower', giving 180ml of room in each separate tub.

Read this article:
Macros: Your Complete Guide to Counting Them - Men's health UK

NEWNAN, Ga. (WXIA) Lori Wood is an Intensive Care Unit nurse at Piedmont Newnan Hospital in Georgia.

Officials with Piedmont last month honored her with the Piedmont Healthcare President's Award after she made a life-saving decision to help a 27-year-old man who otherwise would have a death sentence.

Jonathan Pinkard has high-functioning autism and last year was rushed to the hospital after collapsing at work, according to a video from Piedmont.

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Jonathan lived with his grandmother until her death in 2012. His mom lives in a rehab facility.

After he was rushed to the hospital, Jonathan learned that he needed a transplant, but because he did not have a support system, he was not eligible for one.

"One of the requirements is that you have to have someone to care for you afterwards," Wood told The Today Show.

Those on transplant lists are required to have a support system to help ensure he follows a healthy lifestyle, including keeping up with a proper diet, exercise and regimen of immunosuppressive drugs so that the new heart would not be rejected by his body.

Wood said that after knowing Jonathan for two days, she asked him if she could become his legal guardian.

"I had to help him. It was a no-brainer," she said. "He would have died without the transplant."

She didn't know anything else about Jonathan when he moved in, but the two bonded very quickly over football and "Family Feud."

Jonathan calls Wood "Mama," he told Today.

She monitors his many medications some 34 each day. She also takes him to his doctor's appointments. In addition, she is helping him to improve his credit score and teaching him the life skills he needs to live independently.

"She treats me like one of her sons," he said. "I am truly thankful for that."

View post:
ICU nurse adopts man with autism so he can receive a new heart - 10TV

They've been called the "sleepless elite".

Barack Obama, Julia Gillard and Elon Musk would get six hours a night. Richard Branson functions on five. Four hours were sufficient for Margaret Thatcher and Marissa Mayer.

And Donald Trump apparently has a measly three.

They're the stories that make you ponder your own sleep habits: "If they can govern a country or run a multibillion-dollar business on under seven hours, why do I feel like I've been hit by a train?"

READ MORE:* Why a strict bedtime is the key to sleep success* Ahem: CEOs who golf too much are worse at their jobs* A lifetime of sleepless nights

And then there are the people in your own life perhaps a friend, a colleague, a boss who proudly proclaim to get five hours a night and still manage to fly up the career ladder.

Meanwhile the rest of us mere earthlings enter a panic every Sunday evening about not getting the recommended seven to nine hours a night.

AP

Former President Barack Obama, Julia Gillard and Elon Musk would get six hours a night.

People who sleep six hours or less a night are referred to by experts as "short sleepers". But do some people really need less sleep than others to function well?

The short answer is yes, according to Sleep Health Foundation chair Dorothy Bruck, but true natural short sleepers are a rare breed, estimated to make up only about one per cent of the population.

That's because most people who claim to be short sleepers are in fact sleep deprived.

The Sleep Health Foundation's 2016 survey found 12 per cent of Australian adults slept less than 5 hours before work days. Of those, three-quarters admitted to having two or more sleeping difficulties or daytime symptoms.

Many people claim they sleep less than six hours without consequences but when researchers look at them closely, they find the opposite.

That leaves a quarter who didn't complain of negative impacts due to short sleep. But Professor Bruck says it's highly likely the majority of these are not doing as well as they think they are.

"Many people claim they sleep less than six hours without consequences but when researchers look at them closely, they find the opposite."

Telltale signs that someone isn't getting enough sleep include guzzling down caffeine or playing catch-up on weekends and holidays. A true short sleeper wouldn't rely on coffee and would continue the same sleep habits regardless of the day of the week because they are naturally efficient when they hit the hay.

It means they manage get the same amount of deep, restorative sleep in six hours or less as the rest of us would in eight hours.

Researchers are still trying to identify what makes somebody a natural short sleeper, but findings are suggesting it is genetic. Studies out of the University of California have identified two types of gene mutations that promote natural short sleep.

Some common traits have also been noted for reasons that are unclear, with short sleepers tending to be more optimistic, more energetic, better multi-taskers and more pain resilient.

But aspiring to become a short sleeper would be a fruitless pursuit. Australasian Sleep Association President Alan Young says that for the vast majority of us, short sleep is not an ingredient for success.

"[Short sleep] is probably a genetic disposition, but for the rest of society who don't have those particular genes it's actually very unhealthy to deprive yourself of sleep," Associate Professor Young says.

"Adults who are sleep deprived have higher rates of absenteeism from work, their work performance is worse and there are higher rates of work accidents."

Negative effects from lack of sleep are wide-ranging, from impaired memory and concentrationto mood swings and irritability. Sleeping six hours or less is also linked to chronic illnesses such as obesity, type two diabetes, cardiovascular disease and depression.

"Don't believe everything you hear because there are people who say they sleep 4-6 hours a night and are perfectly fine, but often their perception of how they are functioning is incorrect," Professor Young says.

"Almost every adult needs 7-9 hours of sleep a night to function at their best You shouldn't be chasing less sleep to give time to do other things."

Professor Young says there are many industries, including health and politics, where people wear short sleep "as a badge of honour"."That really needs to stop," he says.

As it is, inadequate sleep affects up to 45 per cent of Australian adults and Professor Bruck says the "sleep machismo" whereby some people glamourise short sleep is not only unhelpful, it's also "really silly".

"We say sleep is one of the three pillars of a healthy lifestyle along with diet and exercise, but some think sleep is uncool and think soldiering on without sleep is praiseworthy," she says.

"It's actually much better to perform at your best, which is only possible if you get the sleep you need. If you're trying to sacrifice sleep for being successful in other parts of your life, that's a completely ridiculous concept."

Her takeaway message is a simple one: "Sleepiscool."

Read the original here:
Getting by on six hours' sleep? Welcome to the 'sleepless elite' - Stuff.co.nz

Joe Wicks is famous for his simple HIIT workouts.

The 33-year-old, who is also known as The Body Coach, shares fitness tutorials with his 763,000 YouTube followers.

And his high intensity circuits are said to work wonders even Adele is a fan of them and credits them for her weight loss.

So how can you see similar results from the comfort of your own home?

In a recent video, Joe revealed details of a 15 minute full body HIIT workout.

In the exercise video, he works up a sweat in the Dubai heat as he puts followers through their paces.

Heres how you can replicate his training regime:

HIIT stands for high intensity interval training.

The cardiovascular exercise aims to get the heart-rate pumping in a short amount of time.

This allows fitness fans to tone up without pumping iron for hours in the gym.

Many swear by HIIT because it is varied and works a variety of different muscles.

As well as working well for weight loss, high intensity interval training can improve cardiovascular health and overall fitness levels.

Read more from the original source:
Joe Wicks shares 15 minute HIIT workout that could help you burn fat at home - Daily Star

How the changes impacted her life and health

The pounds dropped off of Snita, losing three stone to weigh in now at eight stone. To top it off, Snita received her blood test results shortly before her 50th birthday which revealed she was no longer within the diabetic range.

Snita now considers herself a running addict and regularly runs 5ks, 10ks and half marathons. Later this year, she will take part in the iconic Simplyhealth Great South Run, part of a series of mass participation running events which has partnered with Diabetes UK, to encourage more people to become more active.

Snita is effusive in her praise for the impact running has had on her life and recently delivered a talk, with the help of Diabetes UK, on the life-changing effect it can have on other people living with diabetes.

The impact running has had on my life has been huge. If I hadnt joined my running club and got the support Ive had from my coach and the rest of the group I wouldnt have kept it up.

Running has really helped my diabetes by getting me fitter and forcing me to address my diet, which together have helped me diabetes enter into remission.

Snita has been running medication-free for 19 months now and as well as running the Simplyhealth Great South Run later this year, has also recently completed half marathons in London, Liverpool and Dublin.

She feels happier, fitter and healthier now than she has since her 20s and is determined to continue challenging herself. Its been a real journey which Im still on and I feel like a changed person.

I have so much energy and do so much more in a day than I ever did before. Its been truly life-changing.

Go here to read the rest:
Type 2 diabetes: Women puts her diabetes into remission by doing this activity - Express

Post Diwali detox: Hydrate yourself and exercise regularly to detox the right way

It's finally a wrap for the festive season so far. Well, at least almost a wrap until Christmas and New Year festivities begin! Many of you might have binged on mithais, chocolates, deep fried foods, and really there is nothing to feel guilty about this indulgence. Festivals are meant to be celebrated with full fervour, without any worries and guilts. All you need right now is a good detox plan that can help you get back on track at the earliest. Exercising, eating foods that are light on the stomach and getting proper nutrition is probably the perfect way to get a post-Diwali detox.

Whenever we talk about detox, many people think that starving yourself or going on liquid diets is what will get you go on a liquid diet. However, this is only going to land you in nutritional deficiency, fatigue, tiredness and mood swings.

Also read:Know The Best Time To Drink Water To Lose Weight

The fastest and most efficient way to get a detox after Diwali or any kind of bingeing (even done on weekends), is simply to resume your regular eating habits, include all food groups in your diet, have a balanced diet and exercise regularly.

Elaborating more on myths about detox is nutritionist Nmami Agarwal in her blog shared on Instagram. According to her, not only does getting a detox rejuvenate you, it also helps in managing your weight and remove the toxins from your body that interfere with proper metabolic function.

Detox totally depends on what you eat. You need to eat the right kinds of food in right proportions and at regular intervals for getting a proper detox, informs Nmami. Eat more fruits, vegetables and have have healthy meals that are light on the stomach. Humble and nutritious meals like dal rice or khichdi are perfect options for a post-Diwali detox.

Going on a detox does not mean that you need to starve yourself for losing weightPhoto Credit: iStock

Also read:Proteins For Weight Loss: 5 Myths That You Must Stop Believing

Once in a while, getting a detox can help in cleansing your system. But, once the goal is achieved, you need to focus on living a healthy lifestyle with a good diet and regular exercise. Detox should be not your excuse to indulge more often.

Now this is something that people most-commonly resort to for quick weight loss. However, quick weight loss can have a negative effect on your metabolism and the weight is likely to be bounced back quickly. Carbs and fats are important macronutrients for your health and weight loss. Instead of cutting down on food groups, you should focus on having a nourishing and balanced diet while practicing portion control.

Include all food groups in your diet for a healthy detoxPhoto Credit: iStock

Also read:5 Tips To Make Intermittent Fasting Work For You

Losing weight is a part of getting back on track for your fitness. But getting a detox does not mean losing weight alone. It involves catching up on your sleep, getting rid of recurrent acidity, bloating, gassiness, headaches and hydrating yourself to name a few.

Thus, it's time to stop feeling guilty and head to the gym for a nice and refreshing workout for the perfect post Diwali detox.

(Nmami Agarwal is nutritionist at Nmami Life)

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

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

Read more here:
Want To Detox After Diwali? Know These Myths And Facts And First - NDTV News

Visceral fat is deemed harmful because of where its stored in the body - in the abdominal cavity next to many vital organs. Because of its position in the body, having high levels of visceral fat can increase a persons risk of develop serious health conditions, including type 2 diabetes and cardiovascular disease. But some simple changes to lifestyle can help get rid of it.

Eating a poor diet can lead to visceral fat build up, so making changes to what you eat is advised.

When it comes to an essential in cooking and many meals, oil, which one should you choose to help get rid of visceral fat?

Coconut oil has proven increasingly popular over the last few years and has even earned the status of superfood.

A number of studies have demonstrated the positive impact it can have on visceral fat.

READ MORE:How to get rid of visceral fat: Why this food could help reduce the harmful belly fat

Studies show the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Controlled studies suggest it may also lead to abdominal fat loss.

One one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inches from their waists without intentionally changing their diets or exercise routines.

To boost belly fat loss, its best to take about two tablespoons (30ml) of coconut oil per day, which is the amount used in most of the studies.

DON'T MISS

Coconut oil has also been shown to reduce hunger, helping you eat less, which could help with visceral fat loss.

In one study, varying amounts of medium and long chain triglycerides were fed to six healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average.

Another study in 14 healthy men discovered those who ate the most MCTs at breakfast ate fewer calories at lunch.

When it comes to an overall diet to follow to get rid of visceral fat, low-carb diets have proven effective.

In an eight-week study including 69 overweight men and women, scientists found people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

One low-carb diet shown to help reduce visceral fat is the ketogenic diet.

Also known as the keto diet, the diet drastically reduces carb intake and replaces it with fat, putting the body in a natural metabolic state called ketosis.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than those following a low-fat diet.

The participants did so while eating roughly 300 more calories per day.

Alongside making changes to diet, regular exercise can get rid of visceral fat.

Many studies have shown aerobic exercise can help you lose visceral fat, even without dieting.

An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

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How to get rid of visceral fat: Best cooking oil to choose to reduce the harmful belly fat - Express

About 35 percent of adults in the United States don't get the seven hours of sleep at night that they need. If you fell asleep reading that sentence, the statistic probably doesn't surprise you.

Losing sleep at night does more than just make you tired -- it can take a toll on your physical and mental health as well.

"Sleeping well at night can be an elusive goal, especially as people get older," says Dan Bushnell administrator at Gramercy Court Assisted Living. "Elderly people who do not get enough sleep can have a higher risk of falling and getting hurt, developing depression, and other complications."

Getting more sleep sounds like a great idea, but actually doing it isn't always so easy. You get caught up watching your favorite show or working through your bills, and your bedtime has passed you by before you know it.

If you find yourself getting less sleep than you'd like, give some of these ideas a try:

Skip the phone in bed

You have your smartphone in your hand all day long, checking text messages and emails, surfing the web, and maybe playing an online game or two. You might think that doing these things after you crawl into bed doesn't affect you or even helps you wind down, but you would be mistaken. If you need a reason to put your phone down when you go to bed, try this on for size: Studies have shown that light-emitting devices, like smartphones, make it harder for you to fall asleep and stay asleep. Using these devices at bedtime also makes your sleep worse and could leave you groggy in the morning.

Loud snoring doesn't just interrupt the sleep of all of your housemates -- it could also be a sign of something more serious than noise. Sleep apnea is a condition that can cause a person to stop breathing in their sleep, which can result in gasping or loud snoring. Sleep apnea can result in health problems, including poor sleep. If people complain about your snoring and you feel sleepy in the morning, it might be time to talk to your doctor.

Everyone deals with some level of stress, which is probably why a lot of people want to know how they can sleep better. High stress can make you more anxious and affect your sleep, so managing this stress could be one ticket for a better night's rest. Exercising is one way to reduce stress, so try that in the morning. Before bed -- since you should lay off the exercise at night -- try some stretches to calm yourself.

If you love a caramel macchiato with your breakfast each morning, that probably won't get in the way of a good night's sleep. If you like to follow that up with a latte at lunch and a diet cola with dinner, you might need to rethink your caffeine intake -- or at least what time of day you have your caffeine. Caffeine can take hours to leave your system, so loading up on it throughout the day could keep you up at night. If you have trouble falling asleep, try consuming less caffeine or cut yourself off by the afternoon.

Exercising for 30 minutes a day can help you sleep better at night, and not just because you're worn out. Scientists have found that exercise can help you calm down for sleep at night. It also leads to better deep sleep. These benefits are conditional, however. Exercising right before bed could wake you up instead of helping you sleep, so do your calisthenics an hour or two before you tuck yourself in for the night.

It's time to stop saying you'd like to get more sleep and actually do something about it. Diet, exercise and turning off that pesky smartphone will make more of a difference than you may think. Put these tips into practice and start catching some more ZZZs.

Click here for an infographic on how to sleep well with technology.

Dr. Amy Osmond Cook is a health care technology consultant and VP of marketing at Simplus, a platinum Salesforce partner.

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The ABCs of catching zzz's: Five tips for getting better sleep - Daily Herald

The eating pattern means the clock, not your body, dictates when you eat. TanyaJoy/Getty Images

The trend:

When it comes to Dorsey's fasting style, the CEO chooses to eat one time daily at 6:30 p.m., at which point he'll consume a protein (either fish, chicken, or steak) and some vegetables (an arugula or spinach salad, asparagus, or Brussels sprouts). Then he'll have a dessert of mixed berries or dark chocolate, which he consumes before 9 p.m.

On weekends, Dorsey fasts until Sunday evening. When he breaks his fast, he'll have bone broth and some red wine, though Dorsey didn't specify how often he consumes alcohol.

"It really has increased my appreciation for food and taste because I'm deprived of it for so long during the day," Dorsey told fitness authorBen Greenfield in April during an episode of Greenfield's podcast.

Dorsey's approach isn't the only way to go about intermittent fasting though. There are four popular types, according to the Cleveland Clinic, including a twice-weekly fast and a time-restricted method where a dieter eats only between 11 a.m. and 7 p.m., or between or noon and 8 p.m.

The science behind it:

Some research suggests intermittent fasting can help with weight loss better than restricting overall calories while eating throughout the day.

At the same time, research has found people have trouble sticking to intermittent fasting for the long term compared to other weight-loss plans.

According to the Cleveland Clinic, intermittent fasting isn't entirely proven as a helpful diet, but it does work for some people if they learn how to incorporate it into their lives without feeling deprived.

When it comes to Dorsey's more extreme style of fasting, some professionals see it as disordered eating. And, doing it over a long period of time could be especially detrimental to mental and physical health.

"Humans are mammals that need certain amounts of food and fluid to maintain our physiological [functions] and energy to do things we want to do in the world," Dr. Jennifer Gaudiani, an internal-medicine doctor who specializes in eating disorders, previously told Business Insider.

"When people undercut their need for food with radical under-eating, the body doesn't care about the reasoning. It is just going react to save your life," Gaudiani said.

That reaction will include feelings of mental sharpness because the body is trying to determine when and where from it will get its next meal, according to Gaudiani, which could explain Dorsey's mention of increased mental acuity during the Greenfield interview.

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7 health trends Silicon Valley tech bros are obsessed with, from dopamine fasting to the keto diet - Business Insider