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Seafood lovers, beware: A new study suggests that regularly eating certain marine species may increase the risk of exposure to perfluoroalkyl and polyfluoroalkyl substances (PFAS), commonly referred to as forever chemicals.

For the study published April 12 in the journal Exposure and Health, researchers examined the seafood consumption habits of more than 1,800 Portsmouth, New Hampshire residents, as well as the PFAS levels in a variety of seafood items found at a market there. They discovered the presence of PFAS in a range of products, with shrimp and lobster having the highest concentrations.

PFAS are manufactured chemicals used in everything from clothing to electrical wiring insulation. They dont fully break down and therefore end up in the air and bodies of water, contaminating our food and beverages. Scientists have linked the chemicals with several human health effects, including growth and development disruptions, liver injury, and an increased risk of certain cancers.

We hope that this brings attention to the fact that seafood consumption could be an important route of PFAS exposure for high seafood consumers, Celia Y. Chen, PhD, study coauthor and research professor in the Department of Biological Sciences at Dartmouth College, told Health. We do hope that this study will spur others to look more closely at this issue in their states and regions.

Previous research has shown dangerous levels of PFAS in freshwater fish, but Megan Romano, PhD, study coauthor and associate professor of epidemiology at Dartmouths Geisel School of Medicine, told Health that her team was surprised to discover that researchers hadnt investigated PFAS in marine seafood as widely.

This struck us as odd because most of the fish and shellfish that people eat tend to come from the sea rather than freshwater, she said. We recognized that in order to understand how much PFAS people may be exposed to when eating marine seafood, we needed to ask three key questions: How much seafood do people eat? What kinds of seafood do people eat? How much PFAS is present in the types of seafood that people eat?

To answer the questions, the team surveyed the seafood consumption habits of 1,829 Portsmouth adults and children aged two to 11. They also measured levels of 26 types of PFAS found in fresh cod, haddock, lobster, salmon, scallops, shrimp, and tuna. The seafood originated in various regions and ended up in a Portsmouth market.

Researchers found that Portsmouth residents tended to be high consumers of seafood. Of the adults surveyed, 95% reported eating seafood within the last year.

Men in the state reported eating a little over an ounce of seafood daily, while women consumed just below an ounce. These amounts are 1.5 times the national average for both men and women, per the National Health and Nutrition Examination Survey. Children consumed around 0.2 ounces, the highest end of the national range.

Shrimp, haddock, salmon, and canned tuna were the most commonly consumed items.

The scientists also discovered that basket shrimp and lobster had the highest average PFAS concentrationsas high as 1.74 and 3.30 nanograms per gram of flesh, respectively. Concentrations in other products analyzed generally measured less than one nanogram per gram.

Our findings suggest that for very frequent seafood consumers, there may be a risk of excessive PFAS exposure from certain seafood items with shrimp and lobster, Romano said. This study suggests that we should be gathering additional data to establish fish consumption advice more broadly.

The research builds on other studies that have found high PFAS levels in certain seafood species, Tracey Woodruff, PhD, MPH, director of the Program on Reproductive Health and the Environment at the University of California, San Francisco, told Health. Those studies have examined seafood from coastal waters in the United States, Europe, and elsewhere, according to Romano.

The study authors noted, however, that there is still much to learn about the connection between PFAS and seafood, including the interplay of factors that lead to the accumulation of PFAS in the tissues of aquatic animals. Romano said its currently believed that an animals levels depend on how much PFAS is in the water and sediment where it lives, how it feeds, where it lives in the water column, and whether or not it eats smaller marine life.

Experts stress that you dont have to nix seafood altogether to avoid unsafe PFAS exposure. Instead, simply be mindful when choosing which ones to eat.

Seafood is an excellent source of lean protein and omega fatty acids, but it may also contain PFAS or mercury, so it is important to be a conscientious consumer, Romano said. This is especially important for vulnerable populations, such as pregnant people and young children.

Opt for species that researchers found to contain lower amounts of PFAS, such as tilapia, recommends Woodruff. Smaller fish like tilapia or sardines generally tend to be lower in contaminants. Those can be a win-win for consumers, she said.

Its also important not to rely too heavily on one seafood option, Romano said. The key is really to eat a balanced diet that includes a wide variety of healthy foods and protein sources.

Finally, Chen emphasized the importance of examining your unique eating habits. Then you can investigate how they might contribute to PFAS exposure and make potential changes.

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Dear Dietitian,

I just read an article that said a high-fiber diet helps prevent colon cancer, but other articles on this topic have said the opposite. Can you help clear things up?

Joseph

Dear Joseph,

Scientific studies are often confusing because the results are different. Before something becomes clear in science, it has to be tested several times in different cultures in various parts of the world. It must also be tested on men and women of different ages. The -studies must reveal the same results to be accepted as valid by the scientific community. Sometimes this takes several years.

Nutrition studies seem even more confusing because nutrition is in its infancy. We have barely scratched the surface of most nutrition topics. When a new topic is studied, results often vary until the matter is hammered out. The good news is that we are learning more about nutrition now than at any other time in history.

A study of the role of fiber in disease prevention was published in The Lancet in February 2019. Researchers found a 16-24% decrease in rates of heart disease, strokes, type 2 diabetes, and colorectal cancer when comparing people with the highest dietary fiber consumption with those who ate the least amount. Furthermore, there was a 15-30% reduction in death from any cause in the high-fiber group. It is important to note the study was conducted on fiber in food, not supplements.(1) As with most nutrition studies, this was an observational study, which does not show cause and effect. Even so, it strongly suggests that fiber is a crucial ingredient of a healthy diet.

Researchers assigned high fiber intake as 25 to 29 grams daily. Americans eat about half that amount. When increasing fiber, do so gradually, and drink plenty of water; otherwise, you may feel uncomfortable, and the gas your body produces may make you unpopular.

Good sources of fiber include fruits, vegetables, nuts, seeds, and whole grains. As always, choose foods you enjoy. Start with highfiber cereal, one with 5 grams of fiber or more per serving. Add three fruits each day to increase fiber by another 12 grams. Youre already up to 17 grams. Next, have two slices of whole wheat bread on your sandwich at lunch (2 grams of fiber). Include one-half cup of beans (7 grams). Finally, enjoy one-half cup of green peas (4 grams) at dinner, and you have 30 grams of fiber for the day. Bon apptit.

Until next time, be healthy.

Dear Dietitian

Reference

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and metaanalyses. The Lancet 2019 Feb. 02; 393(10170): 434-445. doi: doi.org/10.1016/S0140-6736(18)31809-9.

Leanne McCrate, RDN, LD, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Dear Dietitian does not endorse any products, health programs, or diet plans.

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It's no secret that intermittent fasting has been having a moment (well, more than a moment) for a few years now. Proponents of the diet strategy swear intermittent fasting can have a slew of different health benefits, from reseting your relationship with food to weight loss. But it can be tricky to figure out what foods and drinks to consume after fasting (and how many calories actually break a fast).

For example, during a fasting window, can you have coffee and tea? What about healthy snacks? Is there some kind of calorie limit here? Also, whats the best thing to eat and drink when youre ready to break your fast?

So many questions. But dont stressdietitians have answers about what does (and doesn't) break a fast. Here's everything you need to know.

Meet the experts: Scott Keatley, RD, is a dietitian at Keatley Medical Nutrition Therapy. Jessica Cording, RD, is a dietitian and author of The Little Book of Game-Changers.

Intermittent fasting focuses on following a particular pattern of eating and fastingessentially, times when you eat and dont eat. Intermittent fasting usually involves limiting eating and drinking for a certain number of hours, or even days, that are spaced out during the week.

There are plenty of types of intermittent fasting schedules to choose from. One of the most popular versions is the 16:8 diet, where you fast for 16 hours a day and eat only during eight hours (most people tend to stop eating at a certain time in the evening, like 6 p.m., and then wait to eat again until 16 hours later). There's also the 5:2 diet, where you eat less than 500 calories for two non-consecutive days a week (for men, its less than 600 calories) and eat normally for the rest of the time.

Intermittent fasting has been linked to lower insulin levels and blood pressure along with increased appetite control. Some people also claim to lose weight while intermittent fasting.

Technically, fasting means refraining from having any kind of foodso, as a result, any amount of calories will technically break a fast, says dietitian Scott Keatley, RD, of Keatley Medical Nutrition Therapy. The rule of thumb floating around the internet is that 50 calories will break your fast, but this is based on one random guy's experience and has been repeated so often that people believe it's true, he says.

Theres unfortunately no hard-and-fast rule (or research) providing the set number of calories that are okay for fasting, says dietitian Jessica Cording, RD, author of The Little Book of Game-Changers. Plus, everyones metabolism is different, so what jumpstarts you out of a fast may be different from what does the same for your friend, she notes.

As soon as you consume enough calories to give your body energy to do anything, that brings you out of that fasting state because your body has been given fuel to work with, Cording says. Basically, having any amount of calories means you're rolling the dice with leaving your fasting state.

Again, fasting by definition means youre not having food for a period of time. That said, some intermittent fasting schedules allow you to consume low-calorie beverages. Here's what you can drink while fasting:

Water. Water is fine, for sure, Keatley says. This includes still or sparkling water, although flavored waters get a little dicey because they usually contain some calories.

Coffee. Black coffee has about five calories per cup, which is technically not nothing, Keatley points out. Still, he says, most people have black coffee during fasting periods and do just fine. Just skip add-ons like milk, creamer, or sugar. That will have an effect on your fast, Cording says.

Tea. Brewed tea typically contains the same calories as a cup of black coffee or less. The same rules apply here as they do for coffee, Cording says.

Some people will drink chicken broth or bone broth, or add MCT oil, ghee, or coconut oil to their coffee during a fast, but all of these can technically "break" your fast, Cording notes. Foods like bone broth, specifically, have plenty of protein. What can happen is, when you consume the broth, your body uses the amino acids as fuel and then youre not longer in the fasting state, she says.

Time to break your fast? Experts recommend approaching this phase gently and choosing your foods and beverages wisely. Eating a bunch of food thats high in carbs and sugar in a short period of time wont make you feel great, Cording says. If you drop a big load of carbohydrates into your bloodstream on an empty stomach, youre going to feel uncomfortable, she says. It could set you up for glycemic instability throughout the day, causing problems with energy levels and appetite control. It could work against you.

Its easy to overeat when you break a fast (because, hello, you're hungry!), but planning out what youll do when you eat again can help. If you're going to give this diet a try, plan, plan, plan, and cater it to your life, Keatley says.

Cording recommends starting with something on the smaller side that also has a good amount of fat, like nuts and seeds, which she calls a good starting place. For example, you can have a handful of almonds while you make a bigger meal to ease your stomach into eating again.

Since you only have so much time in your day to fit in healthy foods, Keatley says it's best to focus on nutritious options. I would recommend a complete protein that has healthy fats and is loaded with vitamins and minerals, like eggs, he says. You still need to get about 25 to 35 grams of fiber in your system, so having high-fiber products as well such as beans, legumes, and anything ending in '-berry' should be on the plate. Healthy oils like avocado and olive oil can also give you energy, he says.

You should also "give yourself a few hours break and go again with the same formula but different foods," Keatley says.

This is slightly tricky. Vitamins and minerals have no calories in themit's the stuff companies put with the vitamins that have calories, Keatley says. Usually salt, potassium, and various sugars are used to bind with the vitamins and minerals as a delivery system, he says, adding that reviewing the ingredient list on your multivitamin is the only way to know for sure. In general, most vitamins have between seven to 10 calories each, although gummies have more due to their sugar content, Keatley says.

Theres also this to consider: If youre taking a fat soluble vitamin like vitamin D, youll really want to have it with food, because its absorbed better in your body with fat, Cording points out. Overall, its better to try to take supplements during your non-fasting state, just to be safe, Cording says.

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Carnie Wilson is getting candid about her recent weight loss journey. The Wilson Phillips singer revealed on Instagram that she dropped 40 pounds by avoiding certain foods.

Another before and during ... my health journey! she wrote in the caption of side-by-side photos of herself. This is 40 pounds down.

The 55-year-old said that she feels really different right now. I need to start exercising more to make the scale start to move again, but Im so proud and pumped, she said. Wilson also noted that she lost the weight purely through diet, avoiding gluten, sugar, butter, and keeping fats down, too.

Wilson told

Lately I have indulged in cheese and nuts which have more fat, Wilson continued in her Instagram post. If I chose not to eat corn tortillas, nuts, and cheese, theres no way I could keep this up.

Wilson also shared that shes totally adjusted my eating habits to satisfy my cravings, but in a realistic way. And its a miracle.

Wilson has been open in the past about her weight loss journey, publicly revealing that she underwent gastric bypass surgery in 1999, as well as a Lap-Band procedure in 2012.

But while Wilsons eating plan works for her, nutritionists say its not for everyone.

Wilsons diet is very individualized to her, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Meaning, this isnt something that everyone should try.

But Cording also says that elimination diets can be tricky, especially if youre not doing them under the guidance of a professional. Sometimes people eliminate foods and they start to feel better, but if they eliminated a lot of foods at once, they might not necessarily know what was causing the symptoms, Cording says. As a result, people may end up limiting more foods than necessary, making it difficult to stick with the eating plan they set up for themselves.

Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy, agrees. Swearing off things like gluten, sugar, and butter without cause is not very sustainable, he says.

While avoiding gluten may be trendy, Keri Gans, R.D., author of The Small Change Diet, says theres no reason to stop consuming foods with these things unless you have an actual gluten intolerance or have Celiac disease. There is also a big difference between added sugar and naturally occurring sugar, she says.

Limiting added sugar, which may cause inflammation in the body, can be smart, Gans says. But swearing off naturally occurring sugar found in fruit would be a health mistake, she says. While butter has a lot of saturated fat, small amounts can fit into a healthy diet, Gans says.

Cording says its important to be mindful about limiting fat, too. Fat can be helpful with feeling satisfied and full after eating, she points out, but focusing on healthy fats and portion sizes matters. Cording lists olives, olive oil, avocado, nuts, and seeds as good healthy fats to consider.

On the mental health side, Cording points out that restricting foods can be a slippery slope with disordered eating. Every person is different in terms of how placing limits around food affects them mentally, she says. Unless someone has a life-threatening allergy, I tend to be cautious around encouraging people to say, I will never eat that, ever or Im not allowed to eat that. When someone is rigid about their food intake, it can create some food anxiety and stress around food, Cording says.

Overall, Keatley says that Wilsons diet isnt unsafe for most peopleits just not for everyone. Realistically, there is no reason to avoid these ingredients unless you have a known intolerance, he says.

Food sensitivities can be tough to figure out, but theyll generally lead to symptoms like gastrointestinal issues, skin problems, or even brain fog, Cording says.

Nutritionists say there are a few reasons why someone might lose weight when theyre managing food sensitivities. Many times, when a person removes foods they are sensitive to, they either dont replace the calories or replace the food with calories that are less, Gans says. Some foods may also cause bloating, which mimics weight gainand once the bloating is gone, several pounds can follow, she says.

The foods youre sensitive to matter as well, Cording says. Cutting out foods that are very calorie-dense and highly processed, and replacing those with more nutrient-dense foods that are less processed can support healthy weight-loss goals, she says. Food sensitivities can also cause bodily inflammation, which can impact metabolism, Cording says.

But eliminating food sensitivities isnt necessarily a slam dunk for weight loss, Keatley says. Food sensitivities would generally not cause weight gain, he says. In fact, they may cause weight loss since people with them tend not to eat as much for fear of having a bad reaction.

If youre interested in losing weight and you suspect that you have food sensitivities, speak with your healthcare provider and connect with a nutritionist. Cording recommends keeping a journal and writing down any symptoms you experience around food. Write down what you ate, what you drank, and any supplements you took, she says. Keeping a journal can help you to notice patterns.

But if weight loss is your goal and you dont have any food sensitivities, Gans doesnt recommend going the restrictive diet route. Focus more on what you should be adding to your diet versus removing, she says. A healthy diet isnt about restriction, but rather addition. She suggests adding more plant-based foods, like fruits, vegetables, 100% whole grains, nuts, and seeds, leaving less room in your diet for foods that are lacking in health benefits.

Keatey also recommends against totally removing foods from your diet, unless you have an actual allergy or intolerance. Its all about moderation.

If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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Those amazing Japanese centenarians have fascinated us for a long time. Is it genes? Is it good healthcare? While those play a role, a growing body of research suggests a healthy, traditional Japanese diet may be one of the keys to keeping our brains sharp even as the candles on our birthday cake multiply.

As we age, our brains naturally undergo some shrinkage. This process is associated with cognitive decline, a gradual decrease in mental abilities like memory, thinking, and problem-solving.

Cognitive decline also increases the likelihood of developing conditions like dementia. Currently, millions of people worldwide live with dementia, and these numbers are unfortunately expected to increase in the coming years.

While certain risk factors for cognitive decline, like our genetics, are beyond our control, there are also elements within our power to influence. Lifestyle choices, with diet being particularly important, could potentially offer ways to support brain health and slow down the effects of aging.

You might be familiar with the Mediterranean diet, which has gained attention for its potential benefits to the brain. Research suggests that components of this diet, particularly its emphasis on olive oil, vegetables, and fish, can positively impact brain health.

Now, a new study shows that Japan has its own secret weapon. The results suggest that a traditional Japanese diet is better than a Western one when it comes to keeping our brains big and healthy.

The Japanese lifestyle holds valuable lessons for healthy eating. Forget the restrictive gimmicks of fad diets the traditional Japanese diet emphasizes simple, natural ingredients and is clearly linked to longevity and overall well-being. Lets break down the key elements:

Red meat is rarely a centerpiece in traditional Japanese cuisine. Coffee, while enjoyed, isnt consumed in the same quantities as in some Western cultures. This focus on whole foods likely contributes to lower incidences of heart disease and other chronic health conditions often seen in Western societies.

The traditional Japanese diet is more than just a list of ingredients. It emphasizes a balanced, mindful approach to eating, with a focus on seasonal, local ingredients cooked with care and enjoyed in moderation.

Intrigued by the potential benefits of the Japanese diet, experts at the National Center for Geriatrics and Gerontology conducted a study involving over a thousand Japanese adults.

The researchers focus was meticulous they carefully examined each participants dietary habits. The core question they sought to answer was whether an individuals typical diet could influence the brains aging process.

The findings were compelling. We found that women who followed the traditional Japanese diet had less brain shrinkage over the two-year study period compared to women who followed the western diet, noted the researchers. This suggests a strong link between dietary choices and the preservation of brain health.

Surprisingly, the protective relationship between the traditional Japanese diet and brain shrinkage wasnt as evident for men in the study. The experts suggest a few possible reasons for this difference:

Japanese cuisine, often celebrated for its cultural richness and aesthetic presentation, might also hold the key to brain health. Emerging research positions traditional Japanese food as a potential super brain food, offering a plethora of benefits to cognitive function and overall brain health.

The diets emphasis on omega-3 fatty acids, antioxidants, phytoestrogens, and a variety of vitamins and minerals from its core componentsfish, seaweed, green tea, soy products, and an abundance of fruits and vegetablesplays a crucial role.

The primary benefits of Japanese food as brain nourishment include:

The diets rich content of omega-3 fatty acids, found in fish and seaweed, is linked to a lower risk of cognitive decline. These nutrients are crucial for brain health, supporting neural function and reducing inflammation, a contributor to cognitive impairment.

Antioxidants from green tea, fruits, and vegetables protect the brain from oxidative stress, a factor in the aging process and the development of neurodegenerative diseases.

The traditional Japanese diet, low in saturated fats and high in foods that support brain structure, like fish and soybeans, may contribute to a reduced rate of brain shrinkage, particularly in women. This is significant as brain shrinkage is associated with cognitive decline and dementia.

Polyphenols in green tea and phytoestrogens in soy products link to improved cognitive functions. Researchers believe these nutrients enhance memory and learning capabilities by protecting neural cells from damage.

Beyond just diet, the Japanese lifestyle incorporating physical activity and mental wellness practices complements the dietary benefits, offering a holistic approach to brain health.

In essence, the traditional Japanese diet, with its balance of nutrient-rich foods, not only contributes to longevity but also enhances cognitive health.

The research underscores the importance of dietary choices in maintaining brain function and offers a model for incorporating brain-healthy foods into daily life.

The study is published in the Nutrition Journal.

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Having an egg-heavy diet may not impact cholesterol levels as much as once thought, new research shows.

Preliminary results from a new study show that people who ate 12 or more fortified eggs a week had similar cholesterol levels to those who didnt eat eggs at all. The study will be presented at the American College of Cardiologys Annual Scientific Session on April 6 in Atlanta, Georgia.

Eggs have notoriously received a bad rap due to concerns that they may raise cholesterol levels or worsen heart health. The new research, however, may provide some reassurance that eating eggs may be OK, even for a more high-risk group of people.

There has been a lot of controversy around how eggs, a food rich in cholesterol, but also protein, can affect cardiovascular health, Fatima Rodriguez, MD, MPH, associate professor of cardiovascular medicine at Stanford University, told Health. The question on the health effects of eating large amounts of eggs remains unanswered and this small study gives some insight that can be further studied in a larger study with blinded controls.

Heres what you need to know about the newest research on eggs, how they may or may not impact cholesterol levels, and how they can be part of a healthy diet, even for those paying special attention to cardiovascular health.

For the study, funded by Eggland's Best, one of the largest egg producers in the U.S., researchers assessed the effects of consuming a diet high in fortified eggs as compared to a non-egg diet on cardiovascular biomarkers like cholesterol, inflammatory biomarkers, micronutrient levels, and many other endpoints.

Fortified eggs are eggs that have added nutrients like vitamin D, selenium, vitamin B2, 5, and 12, and omega-3 fatty acids. This is a common practice that is done in order to increase a food items nutritional value.

140 participants enrolled in the study and were randomized into two groupsthe fortified eggs group, which consumed 12 or more fortified eggs a week, and the non-egg diet group, which consumed 2 eggs or fewer per week. Participants were allowed to prepare the eggs in whatever manner they preferred.

All of the participants in the study were over 50 years old, and all had experienced one previous cardiovascular event or had at least two cardiovascular risk factors. Twenty-seven percent of the participants were Black and 24% had diabetes.

Participants had in-person appointments at one month and after four months to assess their vital signs and blood cholesterol levels. Researchers also performed phone check-ins throughout the study to monitor egg consumption.

Researchers looked at the levels of HDL-cholesterol (good cholesterol) and LDL-cholesterol (bad cholesterol), of participants divided into the two groups at the beginning of the study and again after four months.

Results after a four-month follow-up showed that levels of HDL- and LDL-cholesterol were similar between both study groups. Results showed a small reduction of HDL- and LDL-cholesterol in the fortified egg group versus the non-egg diet group, but these changes were not statistically significant.

These results suggest that eating 12 or more fortified eggs each week had no negative effects on blood cholesterol.

This is what is known as a neutral study, a study that shows there is no statistically significant difference between the study groups. This means that, while there is no evidence of harm, there is no evidence of benefit either as it relates to changes in HDL- and LDL-cholesterol levels.

Study results also showed that blood levels of high-sensitivity troponin (a marker of heart damage) decreased slightly in the fortified egg group, and levels of vitamin B increased slightly.

In this small single-center study, eating more than 12 fortified eggs per week did not change blood cholesterol levels in a clinically meaningful way after four months, said Rodriguez. As physicians, our patients may ask us if its okay to eat eggs, and this study lends some evidence that this amount of egg consumption may be ok.

While the data provides some evidence suggesting that the consumption of 12 or more eggs did not have negative effects on blood cholesterol, experts suggest results should be taken with some caution.

The small study was a single-center trial, meaning it was conducted according to a single protocol at a single site. The study was also small and relied on patients self-reporting their egg consumption and other dietary patterns. Additionally, patients knew which group they were in (the egg-eating or non-egg-eating group), which could have influenced their health behaviors.

All of these factors make it difficult to draw strong conclusions from this study, according to Matthew Tomey, MD, a cardiologist and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai.

While I agree that the data shared do not provide evidence of harm with eating more eggs, I might stop short of citing the present study as sufficient reassurance of the absence of harm, Tomey told Health.

Information provided about the study also does not go into details regarding the participants diets outside of their egg consumption, including whether they ate fewer overall calories or consumed less saturated fat or if these results apply to non-fortified eggs, according to Martha Gulati, MD, professor of cardiology and director of preventive cardiology at Cedars-Sinai.

Experts are also interested in knowing more about the long-term cardiovascular effects of fortified egg consumption. Four months is a good follow-up period, but I would want a longer study. Hopefully, they have food diaries on participants that will be analyzed, and perhaps this study will have a long follow-up to assess for [cardiovascular] outcomes, said Gulati.

Though the studys results suggest that egg consumption does not impact cholesterol as much as we once thought, when it comes to diet and cholesterol, it is the entirety of ones diet that ultimately determines heart health.

Nutrition is complicated and we need to be careful about looking at any one food in isolation, said Tomey. The impact of our diet on our health is a product of the totality of our food choices. When we avoid one food, the question comes, how are we replacing it in our diet?

I think dietary guidance is always a bit difficult, added Gulati. It is never one food that causes heart disease, it is the entire diet and the total saturated fat.

As for whether eggs are a safe addition to a daily diet, experts agree that the answer is yesin moderation and as long as the diet is balanced overall.

Eggs are so commonly part of the American diet, and people want to know if they can eat eggs. It is a common clinical question posed to me, said Gulati. My answer is always this: You can consume eggs in moderation, but I need to know more about your diet and if you consume other sources of saturated fats. Because ultimately it is the total saturated fat consumption that will affect your LDL and increase the risk for atherosclerosis.

For people who are looking to make a change to their diet, Tomey said its more important to zoom out and look at the big picture rather than focusing on one ingredient. I would encourage anyone considering a dietary change for health promotion, he said, to evaluate the diet holistically.

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In an age where convenience often trumps nutritional value, a growing body of research is raising concerns about the health implications of eating ultra-processed foods. These foods undergo extensive industrial processing, resulting in products that are convenient, hyper-palatable, and potentially detrimental to long-term health.

While processing itself is not inherently negative, (think pasteurized milk or extra virgin olive oil) the extent of processing and its impact on nutrient density are critical factors to consider. Ultra-processed foods, which are commonly defined under a classification known as NOVA, contain additives and undergo significant alterations from their natural state. They tend to be energy-dense, nutrient-poor, and often have long shelf lives.

Its raising concerns about their role in diet-related health outcomes such as heart disease, diabetes, and obesity, as our busy lifestyles may push us to reach for easy, quick, or low-cost, rather than cooking and eating more unprocessed or minimally processed foods like fruits, vegetables, eggs, nuts or seeds.

As dieticians, we prefer to talk about the actual foods and nutrients and teach people how to read labels and what to look for, rather than focus on a broad, sweeping category, says Caroline Passerrello, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Often, a particular food may not be a clear cut yes or no. It requires education and label reading and knowing what to look for and what not to look for, she adds.

Consider the level of food processing, the overall nutrient density of foods and your overall dietary patterns, Passarrello suggested. Packaged cookies and sodas are energy dense but lack the nutrients our bodies need. While they may provide some energy and calories, theyre not supplying vitamins or minerals. This may lead to nutrient deficiencies over time, as well as unintended weight gain, according to Passerrello, who is also an instructor at the University of Pittsburgh.

However, theres a spectrum. The way our bodies respond to the calories and nutrients varies, depending on our age, activity level, and overall dietary patterns, she says.

While the NOVA classification system provides the most common framework for understanding the continuum of food processing, several other classification systems, including one from the International Food Information Council, or IFIC, use slightly different criteria to define ultra-processed and processed foods. Generally, however, these guidelines agree that highly processed foods contain high amounts of total and added sugars, fats, and/or salt, low amounts of dietary fiber, use industrial ingredients, whether derived from foods or created in labs, and typically contain little to no whole foods.

Its easy to find these highly processed foods on supermarket shelves:

These are just some products which typically contain artificial colors, flavors, and preservatives. These goods are designed for prolonged shelf life, convenience, and profitability, often at the expense of nutritional value.

Research has shown a clear association between consumption of ultra-processed foods and adverse health effects. A recent study in the British Medical Journal highlights a link between ultra-processed diets and increased calorie intake, weight gain, and elevated risk of cardiovascular diseases. Participants consuming ultra-processed diets ate an average of 500 more calories per day compared to those on unprocessed diets, putting on additional pounds over time.

Another reason to cut back consumption of highly processed foods: recent findings from the Columbia University Mailman School of Public Health and Robert N. Butler Columbia Aging Center suggest that following a healthier diet may slow down the aging process and reduce the likelihood of developing dementia. This underscores the impact dietary choices can have on overall health and cognitive function.

Eating fewer ultra-processed, more nutrient dense foods is especially important for children and older adults, because their changing bodies require different energy needs and higher-quality consumed calories. But dont fret if you splurge on that mac and cheese or ice cream cone once in a while, Passarrello says. Look at eating patterns over the course of a week, rather than day-to-day.

It can be easy to fall into habitual patterns, like relying on food delivery apps, take-out, or convenience foods, and hard to get out of, Passarrello adds. It means making a lifestyle switch of budgeting more time and more money to change behaviors. Start with small steps. For example, whenever possible, find ways to add more nutrient density to meals, like swapping out a side salad for French fries. She also suggested:

According to the NOVA classification system, ultra-processed foods are industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources (flavor enhancers, colors, and several food additives used to make the product hyper-palatable). Beverages may be ultra processed.

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Scientists have discovered a fascinating connection between eating one avocado every day and an overall enhanced diet quality and healthier life.

Spearheaded by Associate Professor Kristina Petersen and the esteemed retired Professor Penny Kris-Etherton from Penn State Universitys Department of Nutritional Sciences, this study delves into how incorporating a single avocado into ones daily diet can lead to significant nutritional benefits.

The investigation, published in the journal Current Developments in Nutrition, embarked on exploring the effects of a straightforward food-based intervention: the daily intake of one avocado. Avocados, known for their nutrient-dense profile, are packed with fiber and other essential nutrients.

Avocados are a powerhouse of nutrition, and our objective was to ascertain if their regular consumption could boost diet quality, explained Petersen. She highlighted prior observational studies indicating that avocado consumers generally maintain a higher diet quality compared to non-consumers.

The research aimed to establish a causative connection between avocado intake and improved diet quality, especially considering the scant 2% of American adults who consume avocados regularly.

Through telephone interviews conducted at various stages of the study, the research team gathered 24-hour dietary intake data from participants. Their diet quality was then assessed using the Healthy Eating Index, which measures adherence to the Dietary Guidelines for Americans.

The study divided 1,008 participants into two groups: one that continued with their usual diet while limiting avocado consumption, and another that included one avocado daily into their diet for 26 weeks.

The findings were compelling. Participants who integrated an avocado into their daily diet showed a marked improvement in their adherence to dietary guidelines.

This improvement suggests that simple strategies like daily avocado consumption can significantly enhance diet quality, Petersen observed.

Interestingly, the study also uncovered that avocados were often used as substitutes for foods rich in refined grains and sodium, indicating a shift towards healthier dietary choices.

Participants not only increased their vegetable intake through avocados (classified as a vegetable in this study) but also replaced less healthy options with this nutritious fruit.

The substitution effect we observed is particularly noteworthy, as it demonstrates avocados potential in replacing higher-calorie, less nutritious foods, Petersen added.

The broader implications of this research cannot be overstated. With poor diet quality being a significant risk factor for a host of preventable diseases, including heart disease, type 2 diabetes, and kidney disease, enhancing dietary adherence to guidelines is critical.

By fostering better compliance with dietary guidelines, we can substantially lower the risk of chronic conditions and improve overall health outcomes, said Petersen.

While the avocado study offers promising insights, Petersen notes that it is part of a larger exploration into food-based interventions to improve diet quality. Previous studies, such as those examining the impact of pistachios on diet quality, have laid the groundwork for this research.

However, Petersen emphasizes the need for further research to identify additional food-based and behavioral strategies to help individuals meet dietary guidelines and combat chronic disease risk.

In summary, this Penn State study compellingly demonstrates that incorporating just one avocado into your daily diet can significantly improve diet quality and adherence to dietary guidelines.

By substituting avocados for less nutritious foods, individuals can enhance their nutrient intake while taking a proactive step towards reducing the risk of chronic diseases.

This research underscores the power of simple, food-based interventions in fostering healthier eating habits and underscores the need for continued exploration into dietary strategies that can support long-term health and wellness.

As discussed previously, avocados, scientifically known as Persea americana, trace back to regions in Mexico and Central America, where the indigenous peoples domesticated this fruit over 10,000 years ago.

The word avocado itself comes from the Nahuatl word ahuacatl, which means testicle, possibly referring to the fruits shape. Spanish explorers in the 16th century introduced avocados to Europe, and from there, their popularity of eating avocados spread across the globe.

Persea americana thrives in subtropical and tropical climates, requiring well-drained soil and moderate to high rainfall to produce fruit. The tree is partially self-pollinating, and growers often plant complementary varieties close to each other to enhance fruit production through cross-pollination.

There are three main varieties of avocados: Mexican, Guatemalan, and West Indian, each with distinctive characteristics. The Hass avocado, a hybrid of Mexican and Guatemalan varieties, is the most popular, known for its pebbly skin and year-round availability.

The monounsaturated fats in avocados can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. Additionally, the high potassium content aids in regulating blood pressure, further protecting the heart.

Despite their high-fat content, avocados can be a weight-loss-friendly food. The fats are satisfying and can help you feel full longer, reducing the urge to overeat. The fiber in avocados also contributes to weight loss by promoting a feeling of fullness and regulating the digestive system.

Avocados are rich in antioxidants, such as Vitamin E and lutein, which protect your skin from the visible signs of aging and maintain eye health. The healthy fats in avocados support skin elasticity and reduce the risk of age-related eye conditions.

As we learned in the Penn State study above, avocados are a treasure trove of nutrients. They are packed with vitamins (such as K, C, E, and B-6), minerals (including potassium and magnesium), fiber, and heart-healthy monounsaturated fats.

Notably, avocados contain more potassium than bananas, a feature that supports heart health by regulating blood pressure levels. The monounsaturated fats found in avocados are primarily oleic acid, which has been linked to reducing inflammation and has beneficial effects on genes linked to cancer.

The high fiber content in avocados also aids in weight loss and metabolic health by promoting a feeling of fullness and reducing blood sugar spikes.

The buttery texture and mild flavor tasted when eating avocados make them a versatile ingredient in the culinary world. They can be used in a wide array of dishes, from the classic guacamole to smoothies, salads, sandwiches, and even desserts.

Avocados texture makes it an excellent substitute for fats in baking, offering a healthier alternative without compromising taste. A simple yet delicious way to enjoy avocados is to prepare avocado toast. This involves spreading ripe avocado on toasted bread and seasoning it with salt, pepper, and other toppings like tomatoes, eggs, or radishes for added flavor and nutrition.

As the demand for avocados has soared, so has concern over their environmental impact. Avocado farming requires significant water resources, and in some regions, this has led to ecological challenges.

Responsible consumption involves choosing avocados from sustainable sources and being mindful of the environmental footprint associated with their production and distribution.

In summary, avocados are a nutritious fruit with deep historical roots and a wide array of health benefits. Their culinary flexibility makes them a beloved addition to meals across different cultures. As we continue to enjoy this green wonder, its crucial to consider sustainable practices that ensure the longevity of avocado farming for future generations.

The full study was published in the journal Current Developments in Nutrition.

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How we test

We put over 30 apps to the test to analyze the quality of their coaches, intuitiveness, accountability features, and more.

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We consulted with certified personal trainers, Ph.D.s in exercise physiology and health and human sciences, and certified strength and conditioning coaches.

Modern technology has enabled personal trainers and clients to work together without needing to be in the same room, let alone the same time zone. In-person training still has its advantages. But the ability to train virtually makes it easier for more people to build strength, burn fat, and develop better habits while balancing their daily responsibilities. ( 1 )

Personal training apps make it possible for health-conscious folks to have a defined plan to follow. Many platforms offer in-depth progress tracking, customized workouts, and messaging capabilities. How much individualized support you need will determine what type of app and level of investment you should make. To help you find the ideal fit, we researched and tested more than 30 apps on key characteristics such as value, interactive features, ease of use, instruction, and more.

If you want a fitness program tailor-made for you, look no further than Future . Our top overall personal training app offers an incredible level of customization and continuous support from a certified coach. Though expensive, its worth the cost if you need accountability and motivationalong with a dynamic workout routine specifically geared to your goals.

If youre looking for a customizable personal training experience, Future has the tools to help you crush your fitness goals.

Accountability Direct message

Form feedback Video review

Future will match you with a certified personal trainer who will create personalized workout programs and hold you accountable with frequent check-ins.

Pros

No extra equipment needed

Cons

Must log workouts yourself

Price is notably higher than our other picks ($199 per month)

From its intuitive interface to its unparalleled level of personalization, Future checks all the boxes we look for in the best personal training apps. A few of our team members have utilized it for several years to help hold them accountable during their respective fitness journeys. That speaks volumes about the high-quality programming and support you receive from the certified coaches on the platform.

Rather than a one-size-fits-all approach, Future customizes your experience every step of the way. The app starts with a short questionnaire about your current workout habits and fitness goals. From there, you can select a coach who you will be able to access via in-app messaging and video calls.

The setup process proved painless for our product tester, who rated it 5 out of 5 stars. That high score can also be attributed to the initial FaceTime call with her coachsomething that added another layer of personalization.

Your coach will utilize all the information you provide to construct a weekly workout plan that includes strength training, cardio sessions, and scheduled rest days. Rest days are important in any well-rounded fitness program because you need time to repair and build muscle tissue, replenish glycogen stores, and recover sufficiently to optimize your performance. ( 2 ) ( 3 ) Plus, your coach will also plan each workout based on what equipment you have.

All three of our reviewers rated the app 4.5 out of 5 stars for ease of use. One particularly enjoyed having audio and visual cues for each exercise. The cues helped keep the workout flowing smoothly. Another user-friendly feature our team enjoyed was the ability to rate and provide feedback about each workout. This information allowed their coaches to make adjustments to their programs.

Most importantly, Future earned 5 out of 5 stars for accountability from two of our reviewers.

My coach is fantastic. She would check in with me almost every day to see how I was feeling, how the workout went, or to ask why I hadnt done the workout yet. This was a big motivator for me.

Kate Meier, Team Product Tester

Exercise physiologist Chris Mohr, Ph.D., RD, adds, Accountability is a big part of the success of any program. It makes sense, as its nice to have someoneor othersto check in with you on your success and progress and to help with any challenges. The success of a social network, or a coach, has also been shown in research to improve outcomes. ( 4 )

In addition, pairing Future with your Apple Watch will allow you to monitor your activity rings and workouts consistently and effortlessly. This is a form of a gamifying app, which has been shown to enhance outcomes and simply make things stick. ( 5 ) For data-driven individuals, the integration with smartwatchesincluding the Google Pixel Watch and Samsung Galaxy Watch 4 and 5 modelswill certainly be a big plus.

Smartwatches and fitness trackers are known to significantly increase physical activity and improve health, notes Dr. Jen Roper, Ph.D., CSCS, Associate Professor of Health and Human Sciences at Loyola Marymount University. ( 6 )

Perhaps the only significant drawback about Future is its $199 per month price tag. While that may seem expensive, hiring an in-person trainer could cost well over $300 per month, depending on how many sessions you book. And given the level of customization, accountability, and instruction you receive from a certified coach, we believe $199 still represents great value.

Users on the App Store appreciate that their coaches adjust their workout routines based on their travel and work schedules, as well as the equipment they have available. In addition, many enjoy the level of individualized attention and accountability.

This isnt just a generic workout app. My coach, Laura-Lynn, creates new workouts for me every week that target my specific needs. We have video check-ins, and we message every week and after every workout to make sure my goals are being met. I have some injuries and some changes to my body after pregnancy, but shes able to work around them and help me get my strength back.

Mashka Lubov, App Store reviewer

While some people dont mind paying $199 per month for the app, others consider the price a drawback. One of the only other consistent criticisms of Future is the lack of nutrition coaching and meal plans, which is a large part of well-being and a healthy lifestyle.

Between meal planning and customized workouts, your CoPilot coach can help you lose weight, build muscle, and develop healthy habits.

Live feedback Pacing and form

Training plan Personalized

CoPilot offers a well-rounded approach to weight loss by combining personal training with nutrition coaching. Live feedback on your form and regular check-ins with your coach are other standout features.

Pros

Ample communication with coach

Can switch coaches at any time

Cons

Interface issues on Android

Rep tracking may not be accurate with Apple Watch

No built-in app on Garmin or Fitbit smartwatches

An all-in-one app that supports your weight loss journey, CoPilot allows you to choose a certified personal trainer who aligns with your fitness goals and preferred training style. Besides getting expert-driven workouts that include live feedback on your form, you also receive assistance with creating meal plans that will help you trim extra pounds, if thats your goal.

To get started, you must take a brief assessment that will allow you to find a trainer who suits your needs. Once you select a coach, you can look forward to consistent communication through messaging and video calls. That helps you stay accountable, which is one of the biggest keys to achieving a specific weight-loss goal. ( 7 )

One of the best interactive features of CoPilot includes live feedback on your pacing and form. This is especially useful for beginners who may not be familiar with more technical exercises. One of our product testers who used CoPilot on his iPhone and Apple Watch also enjoyed that the workouts included videos to follow along with.

I was very impressed with the overall design and simplicity of the app and integration of the iPhone and Apple Watch.

Team Product Tester

However, he was disappointed by the lack of an online community for additional support and accountability outside of his coach. Still, at $99 per month, CoPilot is a cost-effective option if youre looking for an online training platform that offers more than just new workouts every week.

Coaches who are also certified nutritionists can help you put together macro-friendly meal plans. Because they arent registered dietitians, though, they legally cant tell you exactly what to eat, tell you to take specific supplements, or treat medical conditions.

Still, these plans will allow you to stay on track with your fitness and weight goals. In addition, the app allows you to work on four daily routines (or habits) at a time, which can help you build a well-rounded lifestyle that focuses on your physical and mental health.

This is a very unique offering and a great feature, says exercise physiologist Chris Mohr, Ph.D., RD. Many apps focus simply on fitness and/or nutrition.

Users on the Apple App Store consistently praise the ability to have workouts tailored to their needs.

On the other end of this appis an actual human being, who can work around my schedule and equipment to develop a plan, wrote a reviewer with the screen name brchaplin. I can do the workouts any time. I think this system would work for anyone, ranging from the not-so-fit like me to people who already do gym workouts.

I can do the workouts any time. I think this system would work for anyone, ranging from the not-so-fit like me to people who already do gym workouts.

brchaplin, Apple App Store reviewer

In addition, CoPilots seamless integration with Apple Watches has helped many users stay accountable.

Several negative reviews pointed out issues with the app not functioning properly. Besides technical glitches, a few customers found their CoPilot experience disappointing due to trainers who did not deliver high-quality programming.

Available in three tiers, Caliber is a fitness coaching program that delivers science-backed strength training and nutrition plans.

Food tracking Cronometer app

Accountability Weekly review

In addition to customized workout programming, Caliber also offers nutrition guidance from certified nutrition coaches. Your personal trainer will also provide regular feedback and update your plan as you progress.

Pros

Nutrition coaching available

Multiple communication channels

In-app performance metrics tracking

Cons

Personalized macros only available with paid versions

Limited fitness tracker integration

Has more of an emphasis on strength training and less of a focus on cardio

As one of the top-rated personal training platforms weve tested, Caliber stands out for its personalized workout plans and excellent nutrition programming. Available in three tiers, the platform uses scientific principles and data-driven programming to help you achieve your fitness goals.

The free-forever version allows you to create your own workout plan, but you dont get access to a coach. Our product tester selected the Caliber Premium Coaching package, which starts at $200 a month. After an easy setup process that earned 5 out of 5 stars, she connected with a coach who created a customized training plan. All paid versions of the Caliber app include coaching across nutrition and healthy habits in addition to strength and conditioning.

Although the price tag may seem high, our reviewer found Caliber to be worth the cost for several reasons. Primarily, she appreciated the excellent level of accountability, rating it 5 out of 5 stars.

It doesnt get better than this except for being with a trainer in person. This style of personal training kind of forces you to be held accountable because the trainer can really see what youre doing all the time.

Team Product Tester

Our reviewer also appreciated her trainers routine check-ins that included video reviews of the previous weeks workouts. Her coach also outlined incremental goals for the coming week. Plus, the app has a feature that lets you record right from within so you can send videos directly to your trainer for feedback.

Besides having a customized weightlifting and cardio routine to follow, Caliber also helps guide your nutrition. Our tester said her coach provided sound advice and helped her improve her relationship with food.

Note, however, that Calibers nutrition coaches arent registered dietitians. They can provide general nutrition advice about tracking macros, shopping for healthy meals, and the pros and cons of various diets. They cant tell you to follow a specific diet, tell you exactly which foods to eat, or help treat medical conditions.

Caliber is one of the top personal training apps on the App Store. Customers consistently praise the level of individualized attention they receive from their coaches.

My coach listens to me but doesnt allow me to slack off, wrote one reviewer with the screen name FelinatheFox. She educated me as we went through each workout as to which muscles are being worked and the anticipated outcome.

Another user who admitted to previously struggling with consistency has found investing in the Caliber app to be worthwhile, especially when trainers in her area cost about $80 per session. Her trainer has adjusted her workouts based on her busy schedule and conducts multiple weekly check-ins.

While there arent many negative reviews, one customer wrote that her trainer didnt maintain consistent communication or change up the workouts. Another customer pointed out that the app doesnt integrate with many fitness trackers. This makes it more challenging to monitor your health data and performance metrics.

Joggo is a personalized running app that offers customized workouts and meal plans to help you get fit and improve your performance.

Plan update Every two weeks

With Joggo, youll get a personalized plan tailored to your goals, fitness level, and lifestyle. The option to add a strength training plan allows you to follow a more well-rounded workout routine.

Pros

Sturdy and high-quality mattress

Nice option for stomach sleepers

Good option for back sleepers

I also like this for heavier sleepers

Cons

Pretty high motion transfer

Luxury Firm is too firm for side sleepers

Customer service was longer than average

Founded by a former Ironman competitor, Joggo aims to help people reach their running and weight loss goals by providing personalized running and nutritional plans. The app features several tools to support your journey, including GPS locating tracking, distance and speed monitoring, and audio guidance for workouts.

If youre trying to drop a few pounds, theres also a weight tracker to record your progress. Even if you dont need this feature, Joggos other tools can help you get more out of your cardio workouts and improve your speed and endurance.

Our product reviewer found the setup process straightforward, giving Joggo 4 out of 5 stars in this category. Once you answer questions about your current fitness level, diet, health issues, and other relevant information, Joggo presents different running plan options with estimates of how long itll take you to achieve your goal.

While our tester gave Joggo 3 out of 5 stars for instruction, she didnt feel it was necessary to force users to look at or go through a short warm-up before starting their run. That feature may benefit beginners who need ideas on how to prepare for a run. But more experienced runners may find themselves tapping ahead to get to the actual workout.

Our tester also found the voice guidance feature that provides cues like remember to breathe too basic for advanced runners.

Joggo wont cost you nearly as much as some of the other online personal training apps on this list. While the company doesnt publish pricing on its website, you can get a general idea of the prices based on the results of completing an online quiz.

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If you're spending valuable time trying to achieve a certain weight-loss goal, ensuring what you're doing is right for you and your body is imperative. Part of that planning process includes being fully informed on what not to do. That's why we spoke with Amy Shapiro, MS, RD, CDNthe founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness, to learn the five worst diets for weight loss, along with more productive alternatives.

Keep reading to learn more, and when you're finished, don't miss The #1 Best Breakfast Food To Buy at Costco for Weight Loss.

If you're curious about testing out a juice cleanse, you may want to reconsider. Juice cleanses are typically chock-full of sugar and don't contain much fiber or protein.

Shapiro tells us, "[Juice cleanses] can lead to unstable blood sugar levels, muscle loss, and a slowed metabolism. [They also] lack essential nutrients and [are] not sustainable for long-term weight loss."

The hCG diet takes calorie restriction to the extreme. Shapiro explains that this diet allows the consumption of just 500 to 800 calories each day, along with taking human chorionic gonadotropin (HCG) hormone supplements, which are usually taken by injection. 6254a4d1642c605c54bf1cab17d50f1e

"[There is] no scientific evidence to support the effectiveness of HCG in weight loss," Shapiro adds. "Very low-calorie diets can be dangerous and lead to nutrient deficiencies, muscle loss, and slow metabolism. [There are] potentially dangerous side effects and [this diet is] not sustainable in the long-term."

The ketogenic diet is all about eating high-fat and low-carb foods to torch fat for fuel rather than carbs.

"[The] long-term effects/safety are still under debate," Shapiro tells us. "[This diet may also be] difficult to sustain due to extreme carbohydrate restrictions. [It] may lead to nutrient deficiencies, constipation, and an increased risk of heart disease due to high intake of saturated fats."

RELATED: Here's How Long You Need To Walk Every Day for Weight Loss

Following a raw food diet requires you to only consume uncooked items such as fruits, raw veggies, seeds, and nuts. In addition, the diet doesn't allow processed foods or any items that are cooked.

Shapiro warns, "[The raw food diet is] challenging to follow and likely will result in nutrient deficiencies, especially in protein, vitamin B12, and calcium. [It's] dangerously low in calories which can lead to inadequate energy intake."

The Atkins diet is all about consuming high levels of fat and protein and limiting carbs.

Shapiro tells us, "[It's] very strict in terms of what you can and cannot eat. Studies show that it may be effective for weight loss in the short term but not in the long term and that most people regain the weight back down the line."

RELATED: 6 'Power Foods' That Helped This Woman Lose 100 Pounds

Now that you know some of the worst diets for weight loss, according to a registered dietitian, here are three better alternatives that Shapiro highly recommends.

The very popular Mediterranean diet shines a spotlight on fresh veggies, fruits, whole grains, nuts, olive oil, fish, and a touch of meat and dairy. What makes this diet so healthy is it helps to fight oxidative stress and inflammation, regulates blood sugar, and lowers cholesterol and blood pressure, Shapiro points out.

The DASH diet emphasizes whole foods like veggies, fruits, whole grains, low-fat or fat-free dairy, and lean proteins.

"[This diet stresses] cutting back on processed foods such as sugary drinks and packaged snacks, and limiting red meat consumption. [It's a] sustainable, well-rounded approach to eating which includes all essential nutrientscarbohydrates, protein, and fatand limits processed foods but is not restrictive in terms of consuming an adequate amount of calories and nutrients for your body."

RELATED: Here's How Much Water You Should Drink Every Day To Lose Weight

This last tip is for individuals who don't really want to follow a diet, but rather make healthy tweaks to their eating habits.

"Overall, stay hydrated, eat mindfully, control your portion sizes, get enough sleep, and make sure to consume breakfast every day," Shapiro recommends. "Research shows that consuming breakfast regularly is associated with lower levels of obesity and being overweight because breakfast fills you up and ensures you are less likely to experience hunger more frequently throughout the day which likely would result in snacking on high-energy, high-fat processed foods."

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