If you want to live a long and healthy life, one of the most important things to do is eat healthy and keep a track of your meals. Overindulging in food and vices almost always leads to sudden weight gain and even fatigue-ness.

32-year-old Ashish Balure tells us that he moved to the US in 2017, and in a new country, amongst new friends, he had no control over his eating habits. This led to not just a sudden weight gain but also multiple health issues. I moved to the United States for work, two years ago, I was living in company provided accommodations - hotels mostly. So naturally, during this period, I wasnt cooking my own meals. I made peace with whatever was readily available, think burgers and pizzas."

Plus, my job as a senior management consultant was very demanding. I was always on my toes as my work wasn't time-bound. After living like this (living on junk food and working at odd hours) for 8-9 months, I realised two things. One: I wasnt following good sleeping patterns. Two: Id become obese at 89 kgs with 29 percentage body fat. I had also become a very negative person and started having issues with my lower back."

"A constant feeling of fatigue and lack of energy would also prevent me from doing my daily chores properly. Gradually, this also started affecting my work! he recalls.

ALSO READ: Why am I so tired all the time?

To tackle these issues, especially the back pain, I reached out to chiropractors and doctors. Certain medicines prescribed by them did help me relieve the pain for some time, but more or less - this had become my lifestyle now! I used to also consume very little water, drink a lot of sugary juices along with very sweet tea. And, I think, all of this started showing on my body by way of fat and aches.

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Finally, what led me to a fitter path was a conversation with my wife, followed by a conversation with a friend in Mumbai. While my wife helped me understand why I might be feeling low and mentally frustrated all the time, my friend criticised me for my belly fat. That was my trigger and motivation to lose weight."

"I looked in the mirror and observed my body, only to realise that I was the destructor of my own life and the excess fat was taking a toll on my health. This very day, I decided to rewrite my lifes narrative by working out, losing weight and channeling a positive attitude with the help of the below plan."

To lose weight, the first step I took was - write down goals for each aspect of my body and transformation, and read it every day! Post which, I started working out at home for a month before enrolling myself in a gym. I did this to ensure my consistency in regard to my workout routine."

"This is what my home workout routine included: 10 reps of push-ups + 10 reps of free style squats with a gradual progression.

When I finally joined a gym, I started working out 6 days/week. And on the seventh day, I played football, cricket or went swimming to burn daily calories.

ALSO READ: Heres how many calories you can burn by swimming for an hour

After 1.5 months of consistently being able to follow up on my workout routine, I enrolled with a personal trainer for 8 weeks. Together, we created a workout and diet plan to benefit my overall health."

"Essentially, the idea to enrol with a personal trainer was to improvise my form while lifting weights so I could achieve a desired output. We also set up a realistic goal of reducing my body's fat percentage by 6-7 per cent in those 8 weeks. Heres what that diet and workout routine plan looked like" -

Balure followed a simple 6-meal diet plan and also upped his water intake to 3-4 litres a day.

Meal 1: 1 serving Oatmeal with Almond milk and Cinnamon + 12 cup Blueberries

Meal 2: A blow of Greek Yogurt + 12 bowl Fruit

Meal 3: Chicken (around 150 grams) + 1 bowl of Rice + 2 portions of any Green Vegetables

Meal 4: 15 Almonds + low-carb Protein Bar

Meal 5: A cup of Tea and 3 Whole Eggs

Meal 6: Chicken/Fish/Tofu (around 150 grams) 2 portions of Vegetables + half a bowl of Rice

ALSO READ: Heres how dry fruits and nuts can help you lose weight

I created an entire weight loss workout plan with my trainer, which was based on my body type. My body type is an endomorphic in nature, which means I gain fat very easily, so doing HIIT and heavy weightlifting were the best approaches for me to get lean.

Flat Bench Press

Incline Bench Press

Decline Press

DB Flies

Matrix Treadmill Sprint 30s

Shoulder Press

Split Squat Jumps

Plank

Ropes

Ball Slams

Wall sit

Ball pass

Lat Pulldown

Asst. Chin up

T bar/Barbell Row

Low Row

Plank

DB Crunch

Side Plank

Lying Leg Raise

Over the Mountain

Mountain Climbers

Bicycle Abs

Russian Stack

Squats

Lunges

Quad Ext

Calf Raise

Goblet Squat

Weighted Box Step up

Glute Kickback

Opposite arm Opposite Leg

Split Squat

JumpsIce Skaters

Wall sit

Crab Walks

Stiff Legged deadlift

Hip Adduction + Abduction

Exercise ball ham curl

Ham String Curl

Ropes or Burpees

Push ups

Sit ups

Lateral Raise

Close grip push-up

Biceps Curl

Shoulder Press

Superman(s)

Shoulder Press

Lateral Raise

Reverse Pec Deck

21's

Hammer Curl

Forearm Curl

Biceps Curl

Skull Crusher

Close Grip Push ups

Rope Cable Ext

Triceps Pushdown

Running 3 kms

Swimming

Each activity was done for 3 sets with increasing weight size in multiples of 20. The first set comprised 25 reps, second - 20 reps and the third one comprised 10 reps.

The biggest challenge for me on this journey was to be able to finish these sets after the personal training was over. I had to mentally push myself to finish 25 reps. But, believe me, its all a mind game! If one decides to do it then you can really do it! The first few days were hard, but after that my mind started directing me in the correct direction to finish the required sets and reps.

I have been able to maintain my current weight by completely curbing processed sugar, oily food and junk food from my diet. This also includes aerated drinks. Even the tea that I drink now is sugar-free.

I also indulge in one cheat meal per week. Cheat meals help the body restart and follow a diet routine even better. People often confuse a cheat meal with cheat day where they eat anything for an entire day - this is wrong.

Gautam Buddha once said, To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. Going by this saying, if you want to lose weight and maintain it, you should treat it as a duty. This will help you stay consistent and get a desired result.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

How to lose weight like this guy who lost 23 kgs despite managing a hectic office schedule

How to lose weight like this guy who lost 35 kgs via Intermittent Fasting after trying almost every diet plan

We attempted Alia Bhatts workout with her trainer, Sohrab Khushrushahi

Go here to read the rest:
How to lose weight like this guy, who lost 15 kgs after realising that he was on the brink of obesity - GQ India - What a man's got to do

James Martin is well-known for his cooking skills and has worked in a number of Michelin star restaurants during his career. He appeared on Saturday Kitchen for ten years before fronting his own show, Saturday Morning with James Martin. During his career, he has managed to slim down by a considerable amount and previously explained he dropped six stone. The chef opened up to reveal he cut fat from his diet and used exercise to shape up.

James explained he first started to lose weight when he took part in the reality dance series, Strictly Come Dancing.

At the start of the show, he weighed in at a staggering 19st 7lb but this soon changed as he began training.

Many celebrities will slim down during the series and James managed to dance off a whopping five stone.

The chef explained he managed to drop a further stone by monitoring his diet and he started by cutting out butter.

Not only did he ditch the condiment, James explained he tried to avoid foods high in fat altogether.

The popular chef explained he was inspired to get on top of his weight after seeing himself on the small screen.

Speaking to MailOnline, James said: You kind of watch and go, 'Oh God there's a bit of chin happening there'.

And everybody's TVs are bigger now. Before you used to watch TV on a small one and now they're massive."

James was also affected by negative comments he received from some viewers of his cooking show.

I looked on social media and every comment was about me being fat, he told The Sun.

Go here to read the rest:
James Martin weight loss: Celebrity chef cut this from diet plan to shed a whopping 6st - Express

Kelvin Fletcher shot to fame with a starring role in Emmerdale in which he played Andy Sudden for 20 years. He is back on screen in the new series of Strictly Come Dancing and is partnered up with Oti Mabuse. In recent years, he has been whipped into shape and showed off his toned body when stripping down for ITVs All New Full Monty in 2018. What routine did he use to get into shape?

As he began to transform his body, Kelvin would post pictures of his new frame online.

He drew attention after sharing a picture of himself topless onto his Instagram page earlier this week.

Under the photo, one fan commented: If youve got it flaunt it, and you definitely have it.

What a lovely body! another praised.

On his account, the former Emmerdale star has uploaded videos of himself completing intense workouts.

In a string of videos, Kelvin gave a description of workouts he was doing at different sessions with his personal trainer.

In one post, he wrote: Session one is a lot of accessory work and focuses more on isolation type exercises, my coach has me training in the 65 to 70 per cent intensity range in contrast to some of my other days where Im training more strength focus type movements in the 80 to 85 per cent intensity range.

In another post, Kelvin filmed himself doing another routine and let fans know what he was doing.

He wrote: Session two workout is more strength-focused and mainly composed of compound lifts in contrast to my hypotrophy days.

Im working at around 75 to 85 per cent on these days and although I have no specific rep number I have to hit on paper, I do have a specific rep target Im aiming for on the first set of each exercise.

Read the original here:
Kelvin Fletcher fitness: Strictly star reveals intense fitness routine he used to bulk up - Express.co.uk

Visceral fat is also known as belly fat and is found inside the abdominal cavity. Fat cells in the body do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers. Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease. So what can a person do to lose the fat?

As with most healthy regimes, it all starts in the kitchen, and a certain diet has been proven to help reduce a persons visceral fat and reduce their risk of dangerous health complications.

The Ketogenic diet (keto) has become increasingly popular with the health conscious and those wanting to shed fat.

Studies have found that the keto diet is extremely effective for weight loss.

Theres also evidence that the diet may be beneficial for certain cancers, Alzheimers disease and other disease.

The diet typically limits carbohydrates to 20-50 grams per day and promotes more protein. Foods allowed on the keto diet include:

The low-carb diet has been proven to help reduce visceral fat. In fact, many studies have shown that low-carb diets are more effective at reducing visceral than low-fat diets.

In a study with the US National Library of Medicine National Institutes of Health, the association of a decrease in carbohydrate intake and the reduction in abdominal fat was investigated.

The three month study followed 76 patients consuming a diet low in carbohydrates and there abdominal fat was analysed.

At the end of the three month study, there was a significant decrease in abdominal fat in particular amongst the men.

The keto diet drastically reduces carb intake and replace it with fat.

This can put a person in a metabolic state known as ketosis whereby visceral fat is lost.

Following the keto will make a person lose belly fat, however, it is also strongly advised to do more aerobic exercise whilst following the diet for maximum results.

Many studies have shown that aerobic exercises can help a person lose visceral fat.

Combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat.

Read more:
How to get rid of visceral fat: The number one diet to significantly reduce the belly fat - Express

Diabetes management requires a constant check on the blood sugar levels. Ad diabetic should maintain healthy blood sugar levels to control the complication of diabetes. The diet consumed majorly affect blood sugar levels. A diabetes diet should include foods that can naturally control blood sugar levels or those which donot impact the blood sugar levels negatively. There are various foods that help control blood sugar levels. Just like these foods turmeric, the golden spice is good for diabetes patients. Along with a healthy diet and lifestyle, adding turmeric to your diabetic diet can help you lower your blood sugar levels and manage diabetes effectively.

Turmeric is loaded with medicinal properties. This amazing spice is found in almost every Indian kitchen and is widely used for both medical and non-medical purposes. A study published in 2013 also suggested that curcumin present in turmeric can reduce the level of glucose in blood and control other complications of diabetes.

Also read:Diabetes: Exercise Tips To Manage Blood Sugar Levels; Benefits Of Exercising For Diabetics

Chief Dietician Ms. Pavithra N Raj explains, "Turmeric is made up of a component called curcumin and substance is called Curcuma Longa, which has many health benefits because it is rich in antioxidants and anti-inflammatory properties. These antioxidants help in fighting against free radicals which can cause oxidative damage. Curcumin component in turmeric helps to prevent fatty deposits in the blood vessels of your body and prevent the growth of fatty tissue.

Studies on animals have shown that curcumin, improves the activity and performance of pancreatic cells, called beta cells, by repairing and regenerating these beta cells. The spice also reduces glucose creation in the liver. Increase insulin sensitivity, which leads to lower blood sugar levels. It can be used for the preparation of all curries as a major spice or a pinch can be added to a glass of milk daily.

Turmeric has following beneficial effects:

Diabetes: Turmeric can help you control blood sugar levels with regular consumptionPhoto Credit: iStock

Nutritionist, Soumita Biswas also explains "Turmeric affects glycemia as well as Diabetes mellitus. The active constituents of turmeric are flavonoid Curcumin (doferuloymethane) improves insulin resistance. It is a constituent of the medicine which is used to treat Diabetes. According to studies, it has a beneficial effect on diabetic-related complications such as liver disorder, adipocyte dysfunction, neuropathy, nephropathy, pancreatic disorder etc."

Also read:Diabetes: These Leaves Can Lower Your Blood Sugar Levels Effectively; Learn How To Use Them

"In Indian diet turmeric can be used in all the curries and in most of the preparations. Those who do not use it in cooking can consume raw turmeric on an empty stomach for it's anti-inflammatory property. The dose of turmeric is 500-2000mg per day, which is generally covered in an Indian diet," Soumita explains.

Diabetes: You can also prepare turmeric milk for better management of blood sugar levelsPhoto Credit: iStock

Also read:Turmeric Milk: Reasons Why You Should Be Drinking Golden Milk; Method To Prepare It

Add turmeric to your diet for better management of blood sugar levels and also follow all the guidelines shared by your doctor.

(Ms. Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur)

(Soumita Biswas, Nutritionist, Aster RV Hospital)

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.

The rest is here:
Diabetes: Turmeric Can Help You Control Blood Sugar Levels; Here's Is The Right Method To Use It - NDTV News

Weight loss: If you want to eat less and reduce calorie intake to lose weight, try eating alone

Tips for weight loss: If you are planning to cut down on your daily food intake to get into shape, better dine alone as a new research has found that people tend to eat more with friends and family.

Eating "socially" has a powerful effect on increasing food intake relative to dining alone, said the study published in the American Journal of Clinical Nutrition.

"We found strong evidence that people eat more food when dining with friends and family than when alone," said research leader Helen Ruddock from the University of Birmingham in Britain.

Previous studies found that those eating with others ate up to 48 per cent more food than solo diners and women with obesity eating socially consumed up to 29 per cent more than when eating alone.

Also read:Protein-Rich Pulses Can Help You Lose Weight, Here's How

For the study, the researchers evaluated 42 existing studies of research into social dining.

The researchers found that people eat more with friends and family because having food with others is more enjoyable and social eating could increase consumption.

Social norms might 'permit' overeating in company but sanction it when eating alone and providing food becomes associated with praise and recognition from friends and family, strengthening social bonds.

The researchers called the phenomenon of eating more with friends and family "social facilitation".

You tend to eat more with friends and familyPhoto Credit: iStock

They found that this social facilitation effect on eating was not observed across studies which had looked at food intake amongst people who were not well acquainted.

"People want to convey positive impressions to strangers. Selecting small portions may provide a means of doing so and this may be why the social facilitation of eating is less pronounced amongst groups of strangers," Ruddock said.

The researchers explained that ancient hunter gatherers shared food because it ensured equitable food distribution.

In the case of social facilitation, we have inherited a mechanism that now exerts a powerful influence on unhealthy dietary intakes, the researchers said.

Also read:Instead Of Tracking Calories And Steps, Try These 5 Mindful Apps

Weight loss is no rocket science. Leading nutritionists and health experts are of the opinion that a healthy and balanced diet combined with regular exercise and a healthy lifestyle is the key to quick and sustainable weight loss. Following are tips you must follow for healthy, sustainable and quick weight loss that doesn't lead to any nutritional deficiencies:

1. Balanced diet: Do not exclude any major food group like fats and carbs from your diet. Prefer home-cooked most of the times and avoid consumption of refined carbs (bread and pasta), deep fried, junk, processed and packaged food at all times Practice portion control to manage your calorie consumption and preventing overeating.

2. Get regular with exercise: You need to burn more calories if you want to lose weight and this is what exercise is meant for. Do cardio exercises for losing weight but do not forget weight training and strength training. Weight training and strength training is required to build muscles, tone your body and also improve your physical strength.

Get regular with exercise to lose weight quickly and efficientlyPhoto Credit: iStock

3. Take less stress: If you are stressed, weight loss is going to be more difficult than you can imagine. Stress can also lead to diabetes, thyroid, PCOS and other issues related to hormonal imbalance. Stress can be detrimental to your health and weight loss goals. Change your attitude towards stress and indulge in activities that you enjoy to feel less stressed. You can also try yoga and meditation.

Also read:Weight Loss Diet: Essential Nutrients You Need For Losing Weight Quickly

4. Sleep well: Lack of sufficient sleep can be a cause of weight gain and also why you have been unable to lose weight despite trying. Getting 8 hours of sleep every day, without fail, is important for losing weight quickly and efficiently.

5. Quit smoking and alcohol: These sedentary lifestyle habits can not only make you prone to obesity, diabetes, heart disease, liver issues and cancer, they can also make weight loss more difficult than usual. Quit them today to lose weight quickly and efficiently.

6. Try intermittent fasting: Intermittent fasting is a technique which involves eating for only a certain part of the day and fasting for the rest. Fasting period in intermittent fast can begin after you have an early dinner-say around 7 pm or 8 pm. You can fast for 12, 14 or 16 hours (whatever makes you feel comfortable, do not starve yourself and listen to your body). Eat a balanced diet during eating phase. This lifestyle change can restore good digestion and also help you lose weight easily.

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:
Weight Loss Tips: Eat Alone To Eat Less, Says Study - Other Helpful Tips For Weight Loss You Must Follow - NDTV News

Sarah Ferguson, also known as Fergie, was once married to Prince Andrew and they have two children together, Princess Beatrice, 31, and Princess Eugenie, 29. Over the years, royal fans may have noticed her weight change and she has opened up about her diet in the past. She explained she dropped 3st 13lb and slimmed from 13st 5lb to a much slimmer 9st 6lb. How did she do it?

READ MORE: Trainer reveals five moves to burn belly fat - full workout plan here

On The Today Show in 2015, the Duchess explained she was addicted to food before shaping up.

She said: My addiction was food. I used it to suppress my feelings and therefore every time I went through something - a salacious lie the media might tell about me - I ate to compensate.

"I got to a point where I just couldn't bear looking at myself any minute longer. I was 190 pounds a year ago and I was miserable. You look at the top of the mountain, you think you're never going to get there."

Sarah worked as the face of Weight Watchers, which she claimed helped her slim down by a considerable amount.

At the time she said: It was my difficulties with weight control that made Weight Watchers approach me to be their spokesperson.

That relationship changed my life, marking an important turning point when my weight, health, personal life and finances all started to come under control.

In 2016, the Mail Online reported she would eat foods including tomatoes, egg mayonnaise and mandarins to stay slim.

As well as changing her diet, Fergie previously spoke about personal trainer Josh Salzmann in a testimonial.

She wrote: Fitness is mind, body and spirit, Josh always says'Free your mind and your bottom will follow I personally believe in listening to your body and smart training.

Dont overtrain, and sleep and good nutrition are just as important. All of these values have been taught by Josh to me and I personally can say I have lost close to 50 pounds, by not overtraining and incorporating the above disciplines.

Sarah is the mother of Princess Beatrice, who recently revealed she was engaged to Edoardo Mapelli Mozzi, who apparently proposed with a ring worth 60,000.

She shared her excitement over her daughters engagement by posting a series of snaps on Instagram.

Sarah wrote: "I know what a mother feels so I have tears of joy. I am so proud of this sensational news. Andrew and I are just the luckiest people ever to have two great sons in law.

"@princesseugenie took the colour photographs as my girls are so close. Beatrice and Edo wanted her to capture this special moment."

Princess Eugenie ditched Sarahs York tiara at her wedding but it is likely to be an option when Beatrice ties the knot.

Childhood

Sarah is the second daughter of Major Ronald Ferguson and Susan Mary Wright.

Her parents divorced in 1974, with her mother going on to marry polo player Hctor Barrantes in 1975 and moving to Argentina. Sarah stayed in the UK with her father, who remarried in 1976 and went on to have three more children.

Wedding

Sarah married Prince Andrew on 23 July 1986 at Westminster Abbey in London.

She wore an ivory-silk wedding gown designed by Lindka Cierarch which had a 17 foot train and 20 foot veil. As is tradition, Sarah wore a diamond tiara, and her wedding band was crafted from Welsh gold.

The couple spent their honeymoon abroad the real yacht Britannia off the coast of the Azores Islands.

Divorce

Sarah and Andrew divorced in 1996 after separating in 1992.

However the couple remain on good terms, even living together in the Royal Lodge from 2008 until Sarah moved to a ski chalet in Switzerland they bought together in 2015.

Career

Sarah has written childrens books for many years, her first being a series about Budgie The Helicopter in the early 90s.

She has also been the US spokeswoman for WeightWatchers after famously battling her weight over the years.

On top of commercial endeavours, the Duchess devotes plenty of time to charity, including Children in Crisis, which she founded in 1993.

Social media

Fergie, as she is known to friends, uses both Twitter and Instagram.

She has over 200,000 followers across the platforms, and shares many insights in to her life.

Most of the Royal Family are not on social media, but are represented by Kensington Palace, Buckingham Palace, or Clarence House.

Sarahs daughters, Beatrice and Eugenie, are the exception, with both joining their mother on social media.

Read more:
Sarah Ferguson made this change in her diet to lose an incredible four stone - Express

Exercising not only helps to tone your muscles and lose weight but is also considered excellent for a regular bowel movement. Experts suggest that exercising regularly can speed up the digestion process and prevents constipation. However, there are also some exercises that can worsen the symptoms of Irritated Bowel Syndrome or IBS, instead of improving them. How exercising affects people suffering from IBSA person suffering from IBS experiences episodes of diarrhea, constipation, and abdominal pain. To get rid of this uncomfortable situation, it is important to stay active and include healthy food in your diet. Exercise is good to get relief from the symptoms of IBS, provided you are performing them moderately. Rigorous workout schedule requires intense movements and bouncing, which can exacerbate the risk of gut damage and make it more vulnerable to pathogenic attack. This can worsen the symptoms of IBS.

Here are 4 exercises that you should avoid if you are suffering from the problem of IBS. 1. RunningRunning is an excellent exercise to increase your cardiovascular strength. It helps to tone your legs and speed up the weight loss process. Apart from this, it is good for improving your overall health. But it can even lead to abdominal cramping, which can trigger diarrhea. Jogging might also have a similar impact as it requires continuous bouncing.

2. Ball gamesFor those who do not like to go to the gym, sports can be an excellent option to stay fit and healthy. Ball training is a perfect combination of strength training with cardiovascular exercise. It does offer numerous health benefits, but it not a good choice for people suffering from IBS. Rapid body movement and bouncing while playing ball games may irritate the stomach, which can trigger muscle spasms in the abdomen.

Originally posted here:
4 exercises to avoid if you suffer from Irritable Bowel Syndrome - Times of India

Unlike broader trends, diets, fads, and food plans are more specific in their application, with distinct goals, fixed guidelines, and sometimes complicated regimens.

Popular diets tend to be such that consumers cant or dont sustain them over time, said Katie Toulouse, communications director for the Produce for Better Health Foundation BB #:157162 in St. Louis. Further, as a society, we have long been conditioned to go on and off diets, rather than to eat a balanced and mostly healthy diet over time.

Still, some diets can be beneficialthe best are sustainable, allow moderation, include all needed nutrients, and are backed by science and research, said Sarah Limbert, RDN, LD, retail clinical dietitian for Kroger Health.

Thats why the Mediterranean Diet, Weight Watchers, and others that allow for flexibility and include a wide variety of foods top the list of best diets, according to U.S. News Best Diets 2019 report.

Heres more information on a few of the leading contenders.

Weight Watchers, now called WW, is a popular program (4.6 million people were signed up in 2018) and focuses not only on losing weight but healthier living. It uses a science-backed system of assigning numbers to foods and beverages based on calories, sugar, saturated fat, and protein.

Members receive a points budget and have access to a robust support system. Many studies show WW leads to clinically meaningful and sustained weight loss. And unlike Jenny Craig, Nutrisystem, Seattle Sutton, and other programs based on prepackaged meals, snacks, and shakes, WW members make their own fooda practice that encourages variety, flexibility, and an emphasis on fresh produce.

The Keto Diet is an ultra-low-carb plan that includes moderate protein and high levels of fat. The goal: to nudge the body into a state of ketosis in which fat, not sugar, is burned for fuel. But because its so restrictive, its less sustainable.

In the short term, diets like Keto and Atkins are helpful for weight loss because they eliminate foods we tend to overeat like cakes, cookies, breads, and chips, said Kerry Clifford, MS, RD, LDN, of Fresh Thyme Farmers Market, BB #:290751 headquartered in Downers Grove, IL.

But in the long term, complete restriction of carbohydrates can impact energy, bone health, exercise performance, and even reproductive health.

While carbs are strictly limited, the Keto diet does encourage the consumption of nonstarchy vegetables, avocados, berries, and low-sugar fruit.

Whole 30 is based on Paleo diet principles, but as designed not only for weight loss, but for digestive issues, inflammation, and chronic pain. While Whole 30 and Paleo emphasize high-quality foods, both eliminate grains and legumeswhich is not a healthy practice over the long run.

Diets that restrict whole food categories for no medical reason are not sustainable or advisable, warns Rachel Begun, MS, RDN, culinary nutritionist, and special diets expert in Los Angeles.

Its challenging to follow those rules wholeheartedly, and completely avoiding whole categories of food makes it difficult to meet all of our nutrition needs.

The upside: both Whole 30 and Paleo emphasize an abundance of fresh fruit and vegetables.

The Mediterranean Diet, based on traditional foods consumed in the Mediterranean region, has vegetables, fruits, and healthy fats, with moderate amounts of whole grains, legumes, and lean protein.

Many studies show the Mediterranean Diet improves cardiovascular health, promotes weight loss, and protects against chronic disease. And because it focuses less on calories, promotes a healthy lifestyle over restrictions, and emphasizes abundant fruit and vegetable intake, its very sustainable for the long-term, Clifford said.

This is a multi-part series on dietary trends from the October 2019 Blueprints magazine.

See more here:
Diets, fads and food plans - Produce Blue Book

Brendan Romele can't remember a time when he was within a healthy weight range. Even as a kid, he was always the "bigger" guy in class. This fact never really bothered him until his late twenties, however, when his weight climbed to nearly 285 pounds. That's when he truly started feeling it: The extra weight that made his body behave like a much older man's.

Between the backaches and the shortness of breath, Romele decided it was time for a change. He also had his family history to consider: "My mother suffered from heart failure at an early age that almost cost her life, and my grandfather had diabetes," Romele says.

Romele started by investing in a good scalethe Fitbit Aria 2, which synced up wirelessly with his daily fitness tracker, allowing him to monitor his progress without manually entering it into the device's app. "Even though it was scary at first, I began to track my weight and body fat percentage," he says. "When I started, I was 285 pounds with 37 percent body fat, which is in the obese range."

Romele also tracked his step count using a wearable, the Fitbit Versa. He went on walks every day to make sure he hit at least 10,000 steps, and quickly realized that fitting in physical activity didn't have to mean hours and hours in the gym.

"These walks would often be at lunchtime where I would go with coworkers to pick up healthier lunch alternatives, even to places a little further to get those extra steps," he says. "I began to take advantage of Fitbit's [coaching program], too, which helped motivate me through guided workouts and eventually became a regular habit."

With his workouts building momentum, Romele moved on to overhauling his nutrition. He started tracking his food, and to his great surprise, he had been eating around 4,000 calories a day thanks to copious amounts of takeout. He decided to start cooking for himself. Just four weeks into his new routine, Romele had already dropped 20 pounds.

"As a very data and visually focused person, once I started to see the downward trend in my weight through app, and I wanted to keep it going," he says.

Beyond losing weight, Romele also eased his back pain and found his lung capacity increasing. He even added running a few miles a week into his usual 10,000 steps a day routine. By combining tracking his calories and working out more, Romele was able to drop 100 pounds and 20 percent of his body fat to hit his new weight of 185 in just one year.

"A lot of friends and coworkers have told me how they have been inspired by my journey and helped them to lead a healthier life, which is great because so many have inspired and encouraged me," he says. "I feel better, mentally and physically. I've noticed I have more energy compared to when I started."

For people looking to follow his lead, Romele advises them to first get over the dread of exercise. "What I came to realize is that any exercise is better than no exercise, even if it means going on daily walks or doing as little as ten squats," he says. "Be patient, and stick with it. A lot of people are in the old mindset of thinking diet means temporary, but it simply isn't. Don't try to change everything at oncetake it day by day."

Read more:
This Guy Used a Fitness Tracker and a Daily Step Goal to Lose 100 Pounds in a Year - menshealth.com