Healthy Byte: 5:2; 16/8; 14/10

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BLOGGER NOTE:  Click HERE for additional details on intermittent fasting variation. Personally in my 6th year of weight-loss maintenance I have naturally adapted to eating intermittently 15/9. Fasting for 15-hours may sound like madness but considering the bulk of the time fasting is spent sleeping, it has come easily for me and worked well in my day-to-day.

Originally Posted HERE

Let’s be honest: The word “fasting” doesn’t exactly bring up delicious thoughts and positive vibes. For plenty of people, it probably conjures up images of starvation and deprivation and makes their stomach start growling.

Yet, intermittent fasting has so many folks going wild right now, raving about how the strict-and-scheduled eating plans helped them lose weight and improve their health. So there must be *some* good in the health and weight-loss fad, right?

Charlie Seltzer, MD, weight-loss physician and certified personal trainer, points out that what most people are doing nowadays isn’t “true” fasting (in other words, eating only one meal per day or nothing at all in a day’s period). Instead, they’re intermittent fasting (duh), meaning they’re taking an approach to eating that involves restricting calorie consumption to a certain window of time each day, like only from 11 a.m. to 7 p.m. (so you fast for 16 hours, a.k.a. a 16:8 diet).

The logic behind periodic fasting as a weight-loss approach: “Since you need to have a calorie deficit to lose weight, eating within a window makes it easier to eat less and hit your designated calories,” Dr. Seltzer explains.

Intermittent fasting has some pros beyond weight loss, too, says Dr. Seltzer. It works with a lot of people’s lifestyles, allowing them to skip meals during the day when they’re busy or not super hungry and might otherwise just eat out of obligation. What’s more, following a 5:2 fasting schedule may even improve your heart health; fasting can lower blood pressure and bad cholesterol, according to Cleveland HeartLab.

“True fasting has a large variety of health benefits beyond those that occur with calorie restriction,” Dr. Seltzer adds. “It can cause something called cellular autophagy, where our cells eat themselves [to destroy damaged cells and make way for new, healthy ones].”

That said, intermittent fasting shouldn’t be attempted without some thought as to whether it’s really a good idea for your personality and lifestyle—and not just because it could be challenging to stick to, but because it could be downright bad for some groups of people.

Registered dietitian Barbie Boules of Barbie Boules Longevity Nutrition says the people who should not consider intermittent fasting are:
  • Folks with diabetes or other metabolic disorders
  • People taking medications that require food
  • Anyone with a history of disordered eating
  • Women who are pregnant or trying to conceive
  • Children and teenagers

But honestly, anyone who requires a consistent, healthy input of calories throughout the day to be healthy (physically *and* emotionally!) isn’t the ideal candidate to try intermittent fasting. If you’re unsure where you stand, it’s always wise to speak with a medical professional first.

Here are eight potential disadvantages, side effects, and straight-up warnings about intermittent fasting to keep in mind if you’re a healthy adult and thinking about trying it yourself.

1. You might feel way hungrier.

Surprise, surprise: Not eating for 16 hours a day could make you ravenously hungry, at least while you’re in an adjustment period.

In theory, says Dr. Seltzer, intense hunger shouldn’t happen while intermittent fasting using a plan such as the 16:8 method; if you’re fasting correctly by filling up on protein at the end of the day, you shouldn’t be hungry first thing in the morning. (Your appetite wouldn’t kick in until later on the following day.)

In other words, only eating within a short window is not a free pass to set up camp at the all-you-can-eat buffet for eight hours, which would defeat the purpose of fasting. And this can be a huge challenge for many people who are used to eating much more regularly and who may not be totally in tune with their body’s hunger cues.

2. It might make you feel sick or fatigued in the morning, especially if you work out first thing.

Committed to your 6 a.m. workout? Intermittent fasting might not be a great choice. “I think it’s a terrible idea to exercise on an empty stomach,” says Boules. “We benefit from a little glucose before and some protein after.”

And even if you’re not a morning exerciser, not eating until, say, noon when you’re used to waking up and having breakfast at 8 a.m. may leave your stomach churning. In turn, you may feel off, a little lightheaded, or nauseous as you get used to the new schedule.

3. Fasting diets are rigid and rule-based.

Both Dr. Seltzer and Boules describe intermittent fasting as very individualized, meaning it could work well for some people and turn into a total disaster for others depending on a number of lifestyle factors.

4. It doesn’t always play nice with other diets.

Boules says intermittent fasting is often combined with other restrictive diets, like keto, which can cause double-trouble if either of those approaches—or heaven forbid both—aren’t right for you.

Adopting a diet plan that means you can only eat lean protein and vegetables between the hours of 1 and 9 p.m. every day doesn’t exactly set you up for winning any popularity contests with your friends and family (not to mention the mental fatigue that comes with jumping through meal-planning hoops on the regular), Boules points out.

But hey, your diet choices are your own, and if you are up for the challenge of navigating an intense and strict food routine and your personal life, that’s entirely your decision.

5. You may deal with low blood sugar.

This is why people with diabetes should steer clear of fasting. Low blood sugar, or hypoglycemia is a side effect of diabetes and insulin medication, but it can happen to non-diabetics, too (if you have thyroid disease, for example).

Other symptoms of mild to moderate hypoglycemia include headache, blurred vision, sweating, fatigue, and paleness, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

6. The research is minimal.

Look, we all know the internet is full of so-called health claims made by “experts” about the best diets. And while the field of research on intermittent fasting isn’t empty, Boules is hesitant to jump on the bandwagon based on what she’s seen so far.

“Despite a deluge of articles citing studies, solid evidence in support of intermittent fasting as a superior approach to eating just isn’t there yet,” she says.

What studies is Boules referring to? Well, most of the more compelling ones were actually performed on rodents. Human studies have not shown the same scope of evidence.

There also remains debate about whether the actual fasting is responsible for the health benefits, or if it’s simply the reduction in calories.

This isn’t to say that better, more conclusive research won’t ever become available, but as Boules said, we’ve got a ways to go before we understand everything about intermittent fasting.

7. It doesn’t help you create mindful eating habits.

While Boules admits that intermittent fasting can be a great strategy for curbing mindless late-night snacking, it can totally work against mindful eating, too. Rather than thinking about whether or not you’re truly hungry, you’re simply eating by the clock.

“I encourage my clients to [evaluate their hunger] on a daily basis and act accordingly,” she says. “Every day is different for sleep, exercise, stress, hormones, and schedule, which all affects appetite. It’s one of many reasons I don’t believe it’s healthy to apply ‘rules’ to your food philosophy.”

8. You can take it too far.

Even in dieting, moderation is key; no diet is sustainable if you’re unable to adapt it to your lifestyle as needed. For example, Dr. Seltzer reiterates that many athletes need a morning meal and see better results when they eat before training. Sticking to a strict intermittent fasting schedule in that example precludes that.

Ultimately, if you’re just not sure how to feel about intermittent fasting, don’t hesitate to hash it out with a pro, like an RD or doc you trust.

At the end of the day, if you’re a healthy adult, intermittent fasting probably won’t do damage (even if it turns out to not be a good fit for you personally). Dr. Seltzer and Boules both acknowledge the control it teaches, though they remain on the fence about whether the potential side effects outweigh the benefits.

“Please understand this will not work for everyone and is not required for good health,” Boules says. “While I’m watching the research and will own it if I’m proven wrong, I think it’s yet another example of a fad approach to wellness.”

Healthy Byte: Post Workout Refueling

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Originally Posted HERE

High intensity interval training – otherwise known as HIIT – is a firm favourite among gym-goers. It’s efficient, it forces you to work hard, and it targets the whole body in each calorie-blasting session.

To get the most out of your HIIT classes, you want to make sure you’re doing it right – and that includes your food intake before and after the session, too. But it can be hard to know what’s best; is it better to eat immediately before a high intensity workout? Or should you do it on an empty stomach in a bid to burn more fat?

Cosmopolitan asked Alexandra Cook – aka The Sports Dietitian, who’s working in partnership with nutritional supplement brand Lift – what her advice is when it comes to fuelling and re-fuelling for a HIIT workout.

“If you want to have a good session, being well fuelled is important,” Alexandra says. “Ensure you eat regular meals balanced with carbs and protein throughout the day, and well-timed snacks before and after training.”

The Sports Dietitian’s rule of thumb is to eat “a balanced meal 3 hours before exercise, and then a high energy snack an hour before to make sure you are powered and good to go.” If you’re not the meal-prepping type, a high energy snack in your gym bag will suffice.

For professional athletes who are training intensively, and often more than once a day, it’s important that they eat within 30 minutes of finishing training. For us mere mortals, the dietitian reassures us that the rules are more lax.

“Ensure you have a carbohydrate and protein based snack or balanced meal within 1-2 hours of finishing training, and then continue to ensure you have adequate carbs and protein throughout the rest of your day to meet individual training needs,” suggests the dietitian.

Alexandra’s recommendation for a quick, on-the-go refuel is a smoothie “mixing 1 banana, 30g of oats, 1 tbsp nut butter and 350-500mls of milk.”

Eating swiftly after your HIIT session is advisable because “the muscles are thought to be primed to accept nutrients immediately after exercise,” explains the expert. “This
will make sure you have a good balance of carbs and protein to start the recovery process.”

And what better way to help repair the damage of 50+ burpees than with a tasty snack?

Healthy Byte: 20 Vegetarian Recipes for Meatless Mondays

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ORIGINALLY POSTED HERE

The best part about vegetarian meal-prep recipes is…where do we even begin? Easy to whip up and inexpensive (like, sometimes $1.50 a serving), they’ll wait in the fridge for you all week long. Here, 20 options so tasty that even non-vegetarians will swoon.

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Meal-Prep Vegetarian Quinoa Burrito Bowls

You’ll have five days’ worth of food in less than 20 minutes.

Get the recipe

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Make-Ahead Aloo Gobi

Tender and flavorful, it keeps in the fridge for up to four days.

Get the recipe

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Lo Mein Meal Prep

Kick takeout to the curb.

Get the recipe

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Crispy Sesame Tofu with Zucchini Noodles

Low-carb, vegan and gluten-free.

Get the recipe

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Tofu Burrito Bowl Meal Prep

It’s anything but bland.

Get the recipe

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Cold Sesame Noodle Meal Prep Bowls

You’ll want to drizzle the spicy almond butter dressing on everything.

Get the recipe

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Spring Vegetable Bowls and Meatless Meatball Bowls with Pesto

Everything we want in a lunch bowl.

Get the recipe

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Quinoa and Kale Quesadillas

Tip: Layer the cheese first, and it’ll prevent the tortillas from getting soggy.

Get the recipe

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Maple Miso Roasted Carrot Meal Prep

It’s pretty hard to beat $1.50 a serving.

Get the recipe

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Kale and Greek Salad Meal Prep

Feta + creamy hummus = magical.

Get the recipe

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Healthy Meal Prep Bowls

We give you permission to use canned chickpeas.

Get the recipe

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Meal Prep Veggie Stir-Fry

Whip up rice, quinoa and farro so you don’t get bored.

Get the recipe

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Vegan Quinoa Fajita Bowls

Charred pepperoncini amps up the flavor.

Get the recipe

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Vegan Arugula Pesto Pasta Meal Prep

Bonus: It’s tasty chilled or heated.

Get the recipe

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Summer Quinoa Salad Jars with Lemon Dill Dressing

Instead of tossing your salad, you can shake it up. Jars are fun like that.
Get the recipe

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Red Pepper Cashew Pasta with Roasted Cauliflower

Dairy-free has never tasted so creamy.

Get the recipe

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Mediterranean Chickpea and Egg Salad Jars

Sad lunch salad? No can do.

Get the recipe

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Meal Prep Chickpeas and Grilled Veggies

Even meat lovers will dig this hearty combo.

Get the recipe

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Vegan Mediterranean Meal Prep Bowls

The secret ingredient? Marinated artichoke hearts.

Get the recipe

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Mix-and-Match Meal Prep

Totally foolproof.

Get the recipe

 

Healthy Byte: Get to Know Your Fats

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ORIGINALLY POSTED HERE

Over the last few years we’ve changed our attitude on one major food group in particular: fat. Fat is no longer the main enemy to a healthy body and mind (that’s sugar, in case you hadn’t guessed!).

But not all fat is created equal. Eating good fats is great, having a healthy balance of body fat is too (especially for women) but there’s no getting around it – some fats are still bad for us, and putting on too much of the wrong type of body fat can play havoc with our health.

We asked itsu’s collaborating nutritionist, Alix Woods, what different types of fat our body has, which are healthy and which we could stand to lose.

THE FACTS

“We have four main types fat in our bodies,” explains Alix. “Each has its own molecular structure and health implication, so knowing which is which and what they do can help us manage our health better.”

Alix compares body fat to an organ, like the heart, lungs and skin. “It stores energy and manages hormones, especially metabolism, meaning that the types of body fat you already have affect how much more you store, and where.”

Alix goes on to lay out the main types: brown, beige, white subcutaneous and white visceral fat.

“In general, darker fats are the ‘good kind’, while light, or ‘white’ fats are what accumulate in the body when your diet and lifestyle aren’t right for you, and cause longer term health issues.”

1. Brown fat

This is the ‘good’ fat which provides cellular energy. It actually feeds on droplets from the white fat, so helps keep your weight down.

Brown fat, also known as brown adipose tissue (BAT), is responsible for our core temperature and is found in the back of the neck and chest areas.

As well as being a ‘fat burning’ fat, it may also help keep diabetes away.

The good news is that we can increase the healthy brown fat by eating healthily, taking the right supplements and making lifestyle changes. And other elements, such as being exposed to cold temperatures stimulates the transformation of white fat to brown fat.

2. Beige fat

This is a combination of white and brown fat and is found along the spine and collarbone.

With exercise, the hormone, irisin is released, which converts white fat to beige fat. Certain foods, in particular grapes, can also help with this ‘browning’ process.

3. White subcutaneous fat

This stores calories and produces adiponectin, another hormone, which helps the liver and muscles to manage insulin. (Insulin is the glucose or sugar-controlling hormone that’s super important for our energy levels.) It keeps blood sugar stable and keeps white fat stores in check.

A problem arises when there is so much of this white fat (and subsequently adiponectin secretion) that the metabolism slows down. When this happens, we start to gain excess weight – especially around the hip, thigh and tummy area – which is often the most difficult to lose.

4. Subcutaneous fat (SF)

This is just under the skin, and is the fat that’s measured to determine body fat percentage. It’s found all over the body, but particularly on the back of arms, thighs and bums.

You want to avoid excess SF around the belly to prevent long term health risks like diabetes, heart disease and obesity.

This fat also produces oestrogen hormones in both sexes, and if there is excess oestrogen it becomes the dominant hormone, causing toxic weight gain that increases the risk of obesity, CVD disease, diabetes and cancer.

5. Visceral fat

This is the more ‘dangerous’ deep fat found around abdominal organs. It may feature as a ‘big belly’, or more seriously as an enlarged liver – caused by the blood draining from the visceral fat around the organs, getting dumped there.

This causes an increase in overall blood cholesterol, along with inflammatory chemicals that may lead to heart disease, type 2 diabetes and cancer.

This is why abdominal fat – fat around your middle – is a worrying sight of excess visceral fat in your body. However, in healthy proportions, it’s an essential fat for overall health, to cushion and protect our organs and help keep our core temperature stable.

SO HOW DO WE LOSE THE BAD FAT?

“The life threatening, unhealthy ‘deep’ organ or visceral fat (such as belly fat) is lost first when you go on a diet that reduces your calories to below your daily requirement and your body starts to make energy from the fat it has stored,” Alix explains.

“SF is more challenging to lose, and in excess it may be seen as unattractive. The body keeps it in reserve in case of any emergencies, like starvation or for recovery. It’s an ancient, evolutionary tactic, but of course in our modern lives this rarely, if ever, happens.

“Good bouts of exercise and staying on a diet will eventually lead to fat loss in all areas of the body,” the nutritionist advises. “This is because the body senses the reduction in calories and moves the fat around for energy, which encourages overall weight loss.”

Alix also notes that “a general rule with weight loss is the less weight you have around your tummy, the sooner the more stubborn subcutaneous fat stores will ‘melt’ away. So seeing a reduction in that area is the first step.”

ALPHA AND BETA

“As well as types of fat storage, the body also has two fat receptors – Alpha and Beta,” the nutritionist explains. “They work in opposition to each other as Alpha receptors decrease fat burning and blood flow while Beta receptors increase the body’s ability to burn fat and increases blood flow through fat cells. The ratio of these in your body will determine how easy or hard it is for you to lose weight – meaning it’s a totally different process for everyone.

“The more Alpha receptors, the more challenging it is to burn fat and the reverse for Beta receptors,” Alix adds.

The bad news is the amount of receptors is determined at birth and research has found that people with Alpha fat receptors find it difficult to lose weight. “The only solution to this is to maintain healthy diet and exercise regularly,” the expert notes.

HOW TO EAT TO SHIFT YOUR BAD FAT

“Regardless of the location of fat, there are a few good habits to get into to keep your Beta weight-busting receptors ‘on’ and lose the bad fat your body doesn’t need,” says Alix. These are:

1. Eating whole grains and lean proteins, especially lower Glycemic Index fruits and vegetables. I may at times avoid fruit altogether to keep all sugars as low as possible (but make sure you’re getting plenty of veggies for your vitamin and mineral needs.)

2. Removing all white refined carbohydrates and replace with complex whole ‘browner’ grains.

3. Doing a 30-45 minute work out, three time per week.

4. Eating little and often. Have smaller protein-packed snacks, totalling 5-6 little, regular meals a day.

5. Doing two sessions of resistance (weight) training on your off workout days.

6. And an extreme option, when not exercising intensely is doing a detox. On these days drink lots of water and herbal teas and feast on steamed vegetables.

Healthy Byte: New Year’s Resolution – Be Healthier

Originally Posted HERE

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How is it that the United States spends the most money on healthcare, and yet still has the one of the lowest life expectancies of all developed nations? (To be specific: $9,400 per capita, 79 years, and 31st.)

Maybe those of us in healthcare have been looking at it all wrong, for too long.

Healthy lifestyle and longevity

Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.

The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.

What is a healthy lifestyle, exactly?

These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

2.  Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked.

5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research.

Does a healthy lifestyle make a difference?

As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they’re so cool. (But if you’re very curious, the article is available online, and the graphs are on page 7. Check out Graph B, “Estimated life expectancy at age 50 according to the number of low-risk factors.”)

This is huge. And, it confirms prior similar research — a lot of prior similar research. A 2017 study using data from the Health and Retirement Study found that people 50 and older who were normal weight, had never smoked, and drank alcohol in moderation lived on average seven years longer. A 2012 mega-analysis of 15 international studies that included over 500,000 participants found that over half of premature deaths were due to unhealthy lifestyle factors such as poor diet, inactivity, obesity, excessive alcohol intake, and smoking. And the list of supporting research goes on.

So what’s our (big) problem?

As the authors of this study point out, in the US we tend to spend outlandishly on developing fancy drugs and other treatments for diseases, rather than on trying to prevent them. This is a big problem.

Experts have suggested that the best way to help people make healthy diet and lifestyle change is at the large-scale, population level, through public health efforts and policy changes. (Kind of like motorcycle helmets and seat belt legislation…) We have made a little progress with tobacco and trans-fat legislation.

There’s a lot of pushback from big industry on that, of course. If we have guidelines and laws helping us to live healthier, big companies aren’t going to sell as much fast food, chips, and soda. And for companies hell-bent on making money at the cost of human life, well, that makes them very angry.

Healthy Byte: Can’t Out-Gym Consistent Nutrition-Poor Choices

Originally Posted HERE

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healthy diet doesn’t require a lot of money, newfangled appliances or subsisting on any kind of scheme that sounds like a gimmick. Because it’s true what they say about what seems too good to be true: Eating well means listening to that little voice inside that knows what healthy foods generally look like – fresh and recognizable in nature – and what they don’t – prepackaged and processed.

That sensibility may not fit so well with our on-demand culture, where we want results now – be it dinner or weight loss. But if you want a program that works for the long run, you’ll need a lifestyle you can live with and like. That means a diet that’s nutritious and delicious, but one that will take a bit of planning and commitment from you.

While staying lean is a big part of good health, weight lost doesn’t always equal health gained. That new diet that took inches off your waistline could be harming your health if it locks out or severely restricts entire food groups, relies on supplements with little scientific backing or clamps down on calories to an extreme.

“People are so desperate to lose weight that it’s really weight loss at any cost,” says Madelyn Fernstrom, founding director of the University of Pittsburgh Medical Center Weight Management Center. And when that desperation sets in, Fernstrom says, “normal thinking goes out the window.” Who cares how wacky or unhealthy a recommendation sounds to you? Pounds are coming off. You’re happy. But your body might not be. And that approach always guarantees weight regain.

With our Best Diets 2019 rankings, you can check the nutritional completeness and safety of 41 popular diets, from Atkins to the Fertility Diet to WW (Weight Watchers), in a detailed profile crafted for each one. (The profiles also cover scientific evidence, typical meals and much more.) And U.S. News’ Best Diets for Healthy Eating rankings give each diet a “healthiness” score from 5 (best) to 1 (worst) for safety and nutrition, with safety getting double weight; while you can modify a diet to some degree to adjust for nutritional imbalances or deficiencies, mere tweaking won’t make an unsafe diet safe.

Behind these scores are ratings by a panel of diet and nutrition experts assembled by U.S. News. They assessed the diets across seven categories, including the safety and nutritional completeness categories, for a series of nine different rankings lists. The Best Diets for Healthy Eating rankings overlap significantly with Best Diets Overall. Both give especially high marks to the DASHMINDTLCMediterraneanMayo Clinic and Volumetrics diets.

“The ones that get high scores in safety and in nutritional value – they’re very similar to each other,” says Andrea Giancoli, a registered dietitian who serves on the U.S. News expert panel. The recurring theme across the diets that excelled in healthiness is adequate calories supplied by a heavy load of vegetables, fruits and whole grains; a modest amount of lean protein, nonfat dairy and healthy fats; and an occasional treat. Plants are the foundation, and the menu is always built around minimally processed meals made from scratch.

Because plant-based eating patterns are so healthful and growing in popularity, U.S. News also offers a Best Plant-Based Diets category. And given the rise of food intolerances and sensitivities, we’ve included profiles of diets that are said to ease digestive distress – the gluten-free and low FODMAP diets. These are not ranked, however, as they are not intended for general dietary needs.

Very few diets on the Healthy Eating list are overtly unsafe or severely deficient nutritionally. Ten plans received healthiness scores below 3; these included the PaleoRaw FoodFastDukanAtkins and Whole30 diets. They’re simply too restrictive, say our experts, who call their nutritional qualities into question. The meat-heavy Paleo diet bans grains and dairy, so getting adequate calcium and vitamin D isn’t easy. Atkins, by severely curbing carbs, blows past recommended caps for total and saturated fat. Depending on your personal approach to the Raw Food Diet, you may shortchange yourself on calcium, vitamin B12 and vitamin D; its restrictive cooking rules also could put you at risk for eating raw or undercooked ingredients.

If you have reservations about a diet’s nutritional content or safety, listen to your body. Fatigue, sleeplessness, dizziness, aches – they’re all red flags. Says Fernstrom: “Losing weight is for good health, so you should feel more vital – not bad.”

Healthy Byte: Low-Carb vs. Low-Fat

Originally Posted HERE

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It’s the staggering truth behind The Biggest Loser: On average, many of the contestants gained back most of the weight they lost on the show. Four were heavier than they were before going on TV, according to a 2016 National Institute of Health (NIH) study. It’s enough to make anyone give up those Crossfit classes in favor of a pack of cake rolls, but there’s a silver lining to that finding — it’s prompted all kinds of research and deeper analysis into major diet trends to find out what really works.

Increasingly, researchers and doctors are finding that the real key to weight loss isn’t low-carb or low-fat; it’s taking a much more personalized approach.

“Some people on a diet program lose 60 pounds and keep it off for two years, and other people follow the same program religiously, and they gain 5 pounds,” weight-loss researcher and Harvard cardiovascular disease prevention professor Frank Sacks toldTime in its June 5 cover story.

The Biggest Loser
NBC

For decades, we’ve followed a basic principle: Work out more, eat fewer calories, and the pounds will melt off. But, as Sacks’s example shows, the end result can vary widely from person to person, and — as The Biggest Loser study showed — it doesn’t mean you’ll keep the weight off, even if you maintain smaller portions later.

Ask Yourself This First.

The biggest thing, it seems, is testing out each method for a few months and noting how you feel during the diet. Is it a lifestyle that wears away at you? Are you always a little hangry? Those are warning signs.

“You need a plan that satisfies hunger,” iDiet founder and Tufts University nutrition professor Susan Roberts told Time. “Most diets fail because hunger erodes willpower.”

<p>This means you should <a href="http://www.redbookmag.com/body/healthy-eating/g3123/food-cravings/" target="_blank" data-tracking-id="recirc-text-link">tune into hunger/fullness cues</a> to determine whether you <i data-redactor-tag="i">reallllly</i> want that second chocolate chip cookie or not, and not just rely on what other people around you are eating or <a href="http://www.redbookmag.com/body/health-fitness/news/a46001/nickelodeon-bad-kids-health-new-study/" target="_blank" data-tracking-id="recirc-text-link">seductive marketing</a>. "Are you really hungry? Ask yourself whether a celery stick or apple sounds delicious — if not, you're probably not hungry," says <a href="http://plantbaseddietitian.com/" data-tracking-id="recirc-text-link" target="_blank">Julieanna Hever</a>, R.D., author of <i data-redactor-tag="i"><a href="http://www.amazon.com/The-Vegiterranean-Diet-Mediterranean-Plan/dp/0738217891?tag=bm01f-20&amp;ascsubtag=redbook.gallery.3565" data-tracking-id="recirc-text-link" target="_blank">The Vegiterranean Diet</a></i>.</p>

But Really, Is Low-Carb Better For Me?

Though some research shows low-carb diets have a slight edge over low-fat diets, you see on both sides of the spectrum widely varying results. In a 609-person study that divided people into both diet plans — “low-carb” being about 30 percent carbs and 45 percent fat, and “low-fat” being one with 29 percent fat and 48 percent carbs — each lost about the same amount. Neither group stood out for having a faster metabolism or more fat loss in the end. Even hypotheses that people who have a greater resistance to insulin would perform better on a low-carb diet didn’t hold true here, the Washington Post reported.

“YOU NEED A PLAN THAT SATISFIES HUNGER. MOST DIETS FAIL BECAUSE HUNGER ERODES WILLPOWER.”

What really worked, in this study, was changing your relationship with food. This, too, echoed Roberts’ statement. Instead of focusing on the ways you’re deprived — fewer calories, less fat, fewer carbs — paying greater attention to how you feel as you eat healthy may be key.

“Maybe if you just say ‘Eat as much as you want until you’re satiated, but eat this way until you’re satiated’ … I’d really like to look into that,” said nutrition scientist Christopher Gardner.

Here’s What You Can Learn From ‘The Biggest Loser.’

Okay, here’s where the news gets suckier: Remember those Biggest Losercontestants who gained weight? As the pounds crept back on, their metabolism didn’t speed back up. It stayed low, the NIH study found, burning about 700 fewer calories per day than it did when they started their weight loss journey.

It’s an unfortunate reality — and one to be aware of, because although The Biggest Loser‘s stars lose weight dramatically fast, Time found that even people who lose just a couple pounds a week can struggle with a sluggish metabolism. But there is a way to fight back. The National Weight Control Registry’s study of 10,000 people who’ve kept pounds off found a few things in common, if not a particular diet or meal plan:

  • They eat breakfast daily.
  • They weigh themselves once a week.
  • They watch less than 10 hours of TV a week.
  • They exercise about an hour a day (with walking the most popular method).

It’s a straightforward approach that sounds a lot like how the founders of Georgetown Cupcake, Sophie Kallinis LaMontagne and Katherine Kallinis Berman, lost a combined 100 pounds and kept it off for years. In the end, you just have to find what works for you — what you can comfortably tolerate — and stick to it, it seems.