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Pets can bring so much joy to our homes when they arrive. We all want to ease the transition into a new family and help them adjust. From training to finding the right vet and meal plan, there is plenty to do to start your relationship off right.

Today on Cincinnati Edition we answer your questions about your pets. Joining the conversation are UCAN Non-profit Pet Care Clinic Veterinarian Dr. Amanda Steffen; Patience for Cats Founder and Associate Certified Cat Behavior Consultant Patience Fisher; and Dog Abilities Owner and Certified Professional Dog Trainer Dae Grodin.

You can join the conversation by calling 513-419-7100 or emailing talk@wvxu.org.

Listen toCincinnati Editionlive at noon M-F. Audio for this segment will be uploaded after 4 p.m. ET.

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From training to diet to vet care, we're talking all things pets! - WVXU

After quitting meat for ethical, health or environmental reasons, some pet owners want their pets to join them in a plant-only diet. But is it safe to make our carnivorous felines and omnivorous pups give up meat or animal protein altogether?

The short answer is, it's a gray area: It's a possibility for some pets, but not all of them. And it's never recommended to switch your pet to a plant-based diet on your own. Plant-based diets are newer to market and the science is still developing. To make sure your pet gets enough of all the essential nutrients you'll likely need a little help.

Many people who visit Dr. Lindsey Bullen, a North Carolina-based veterinarian and board-certified animal nutritionist, one of about only 100 in the U.S., make this mistake, even though they're often acting with the best intentions. "I think some clients just feel they can do it better," Bullen told Live Science. "But they don't actually know what goes into formulating a diet for their pet."

Related: Are dogs really smiling at us?

Revamping an animal's diet without expert help is often detrimental to the pet's health. Animal proteins that cats and dogs typically eat have a lot of amino acids in a form that's easy for your pet's body to use more than what's usually in plant protein. Pets that don't get enough protein can experience weight loss, muscle loss, weakness, poor digestion and even fluid buildup in their chest or abdomen, according to the Cummings Veterinary Medical Center at Tufts University in Massachusetts.

Cats, in particular, need taurine, an amino acid found in meat protein. In fact, they can't live without it; if taurine is not supplemented properly in a plant-based diet, cats can experience poor neural function, reproductive problems and heart disease, Bullen said. Even the wrong mineral balances in a DIY plant-based pet diet can be a problem. The wrong calcium-to-phosphorus ratio, for instance, can increase the risk of fractures in dogs and cats and also stunt puppy or kitten growth, Bullen said.

But plant-based pet diets can be done. "Vegetarian [diets] can be done safely in both [cats and dogs]," Bullen said. "Vegan can be done safely in dogs but is very difficult in cats." Felines are obligate carnivores, so a lot of their nutritional needs are tied to meat-specific ingredients. As a result, cats need a lot more additives to make a vegan diet complete and balanced.

Bullen even prescribes plant-based diets in certain cases, including for pets that have skin or gastrointestinal food allergies to meat products. (Her own dog has both types of allergies and is on a hydrolyzed soy-based diet.)

If you're planning to switch to a plant-based wet or dry food for your pet, Bullen encouraged consumers to buy from brands that have done digestibility studies, ingredient interaction studies, and feeding trials on their plant-based options. But before you make the leap, it's important to make sure a plant-based diet is a good fit for your animal. An expert, such as a vet or a nutritionist they consult, will first consider the pet's overall well-being, including age, environment and other health issues. If the pet is otherwise healthy, it's likely that a well-formulated plant-based diet could work for them.

If a vegetarian or vegan diet is a safe option, the next step is for a vet or nutritionist to put together a very specific plan. For instance, when Bullen formulates a homemade vegetarian pet diet for a client, she provides a complete list of ingredients, including proportions, explicit cooking guidelines, feeding instructions and monitoring guidelines. She gets specific about every ingredient, including the brand of tofu or the percentage of fat in the cottage cheese.

Bullen encourages owners to take an active role in their pets' nutrition, but she also warns against anthropomorphizing, or giving human traits to animals. "Dogs and cats are vastly different from the human species," she said. "Your goals [for yourself] are great, but we need to keep the pet happy and healthy." Working with an expert is the safest way to meet your goals and your pets' needs.

Originally published on Live Science.

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Is it safe to feed cats and dogs a vegetarian diet? - Livescience.com

It is still essential to get some form of carbs in your diet, even if you choose to follow a high-protein diet. Many people perceive carbs to be bad, but complex carbs fuel the body and help fight off fatigue. The traditional view of a healthy diet balances carbohydrates, protein, fats, and calories at every meal. Some people even make an effort to ensure they are getting a proper amount of vitamins and minerals at every meal as well. This usually involves eating a wide variety of foods such as meat, fish, fruits, vegetables, nuts, and seeds.

However, new diets have been invented regularly that challenge this idea of a balanced diet. These new diets are tailored toward diabetes management or are simply for those who would like less body fat and more lean muscle mass. This is where high-protein diets can help, and cutting certain carbs can also prevent or stop diabetes in its tracks.

Protein is abundant throughout our bodies and provides the building blocks for muscle, hair, skin, bone, and body tissue in general. Even hemoglobin that carries oxygen throughout the body via the bloodstream relies on protein.

Protein encompasses 22 amino acids, and the nine essential amino acids, including histidine and lysine, must come from the foods we eat. A daily supply is needed for the body to function correctly, and protein aids in wound healing, the production of cells, and the growth and repair of muscles. It is also the catalyst for the production of enzymes and hormones, and it helps with many other bodily functions.

An inadequate supply of protein can result in muscle loss, general weakness, and malnutrition. However, most people in the Western world have access to adequate amounts of protein-containing foods, and malnutrition from protein deficiency is rare.

If you follow a high-protein diet, a typical meal will not be balanced. Instead, the scales would tip in favor of high-protein-containing foods, such as meat, fish, legumes, beans, and eggs. These would be consumed at the expense of carbs like bread, rice, pasta, and vegetables. In addition, foods high in healthy fats like avocados, olive oil, and cheese would also be put on the back burner.

Although your meals should be balanced, many people thrive from including more protein in their diet. Take a look at these five reasons why a high-protein diet may be right for you.

Muscles rely on protein supplies to grow and repair. The more protein that can be utilized, the more efficient this process becomes. If you throw in some regular exercise, the results will eventually become visible faster, as your muscle mass increases and your muscles become more toned and defined.

High-quality protein from foods like chicken breast, fish, and pulses is best for building and maintaining muscle profile. Once muscle definition is improved, a daily adequate amount of protein will help prevent any muscle loss from occurring.

Eating a high-protein diet can help kickstart a sluggish metabolism. A slow metabolism can result in weight gain and increased body fat storage. This is caused by slow or inadequate calorie burning, allowing extra calories to be stored as fat.

An added benefit of a high-protein diet is that protein-containing foods tend to have a very low glycemic index score. This means that they do not raise blood sugar levels significantly when eaten therefore less insulin is needed to bring down blood sugar levels after every meal.

The continuous need for large amounts of insulin to be released when eating simple carbs daily can result in weight gain and increased body fat storage. Mixing proteins with carbs can help lower this risk.

Simple carbohydrate-containing foods come loaded with calories. Furthermore, they score highly on the glycemic index, and regular consumption can lead to insulin resistance and type 2 diabetes. Another consequence of a diet that is primarily carbohydrates and fats is that weight gain comes around easier. Protein has the highest thermic effect of all three macronutrients, and this means that your body has to work harder to digest it and burns extra calories while doing so, promoting the maintenance of a healthy weight.

If the tables are turned, and more quality protein is consumed, this automatically cuts down on calorie, fat, and sugar intake. Increasing your high-quality protein consumption is one of the easiest ways to succeed on a weight loss journey!

The biggest complaint by any dieter is that they are constantly left feeling hungry on their eating plan. This is not the case with high-protein diets, as hunger and cravings are controlled far better than most other types of diets.

Diets that include plenty of carbs often create poor blood sugar control with fast spikes and even quicker falls in blood glucose levels. These sudden decreases in blood sugar levels caused by insulin lead to hunger and cravings for anything that can raise blood glucose levels once more.

Even if you are not trying to lose weight and want to feel fuller for longer, then a high-protein diet can help because protein is the most satiating macronutrient. Not only does it offer better blood glucose control, but high-protein diets also reduce the level of the hunger hormone ghrelin in our bodies.

Cholesterol is a fatty substance made by the liver and found in every cell of the body. HDL is considered good cholesterol, while LDL is far less desirable, and levels of this form of cholesterol need to be kept low.

It is thought that high-protein diets directly affect cholesterol levels, raising HDL levels and dropping LDL cholesterol. This is most likely because those on a high-protein diet are less likely to eat foods loaded with sugar and saturated fats. These individuals are also less likely to have poor blood sugar control. Obesity tends to be lower in this group as well.

High-protein diets do not need to be bland just because they are lower in fat, carbs, and sugar. Many high-protein foods are both delicious and healthy! While you may want to dive right in with these tasty foods, increase your protein intakeslowly so your body has time to adapt. Here are some of the best high-protein foods you may want to slowly introduce into your diet.

Protein is vital to the body and is required for many different bodily functions. Everyone has different daily protein requirements depending on age, weight, and lifestyle.

However, individuals on high-protein diets that allow them to eat more protein than the daily allowance states can experience many benefits such as weight loss, increased muscle mass, lower body fat percentages, and reduced chances of developing diabetes.

Excerpt from:
5 Health Benefits of a High Protein Diet - The Manual

Although carbohydrates, or carbs, have gotten a bad rap for years theyre considered a scourge by some popular diets nutrition experts remind us that carbs are a key ingredient of a healthy diet.

Carbs represent the main nutrient that readily converts into glucose, or sugar, in the bloodstream, says Carla Duenas, a registered dietitian and Certified Diabetes Care and Education Specialist (CDCES) withCommunity Healthat Baptist Health South Florida. Carbs provide the energy that your muscles and your brain need to function.

Ms. Duenas says carbohydrates also provide important vitamins, minerals and other nutrients. When eaten in excess, however and not as part of a balanced meal she says that carbs can easily fuel spikes in blood sugar levels, leading to health issues such as weight gain and insulin resistance.

Choosing the right carbs and eating the appropriate portion size according to your needs is important if youre going to include them in your daily diet, Ms. Duenas says, adding that there are simple carbs and complex carbs. Some carbs are better than others, she cautions.

Simple carbohydrates

Ms. Duenas says that simple carbs are those, which can be broken down quickly for energy, raising your blood sugar levels more easily. They include natural foods like fruits and milk as well as refined-sugar products such as cookies, pastries and other desserts as well as sugar-sweetened drinks. The naturally occurring sugars found in whole fruits are considered healthy when eaten as opposed to drinking the juice, because it is loaded with fiber, antioxidants and other important nutrients, she says.

Unsurprisingly, the refined-sugar products are the least nutritious, she says. On average, Americans consume about 13 percent of their daily calories from added sugars that is, the sweet stuff many people add to their coffee or which tops the ingredient list in many sweetened beverages. These simple carbs especially sugary sodas and other drinks have really helped contribute to the obesity epidemic here in the U.S., Ms. Duenas notes.

Complex carbohydrates

Known as the healthy carbs because they tend to be more nutritious, complex carbs take longer to break down into glucose, either from their molecular structure or because they are high in fiber which, according to Ms. Duenas, helps slow down the rates at which carbs are digested and blood sugars are raised.

Most of us probably know what healthy carbs are, says Ms. Duenas. They include plant foods that deliver fiber, vitamins and minerals, and phytochemicals such as those found in whole grains, beans and starchy vegetables.

Whole grains vs. refined grains

Whole grains are healthier than refined grains, according to Ms. Duenas, because they are in their original state the whole seed, or kernel, of the grain. Whole grains have more nutrients than refined grains, which consist of a seed stripped of one or more its layers, Ms. Duenas explains. Some examples of whole grains are whole wheat, corn, brown rice, oats, barley, quinoa, sorghum, spelt and rye.

Ms. Duenas suggests reading nutrition labels and looking for brands that provide at least five percent of fiber per serving. When reading the ingredient list, the key word to look for is whole, she adds.

Fruits and juices

Some people shy away from fruits and juices because they contain sugar or because theyre following a fad diet that eliminates all carbs. Keep in mind that whole fruit is different, Ms. Duenas explains. A glass of orange juice is not the same as a whole orange because it lacks fiber. An orange will provide a small amount of sugar paired with fiber, she says, while a glass of juice contains the sugar of five to six oranges with none of the healthy fiber. Fruit juices, even if unsweetened, are not the best choices to be drinking regularly, Ms. Duenas adds.

Whats the right amount of carbs?

Factors such as your physical activity, age, weight, height and medical history can determine how many carbohydrates you should be consuming every day. According to the U.S. Department of Agricultures MyPlate guidelines, in general about 25 percent of your daily plate should consist of whole grains or complex carbs. Half of your daily consumption should consist of whole fruits and vegetables, with the remaining 25 percent made up of lean proteins. Its best to choose lean or low-fat meat and poultry, Ms. Duenas advises.

Most restaurant menus now offer whole-grain options, according to Ms. Duenas, making it easier to eat healthier when dining out. Always ask if they have a brown rice or whole wheat pasta or crust option, she suggests. Its not the end of the world if they dont just make sure your meal also includes salad or vegetables and a lean protein. Unfortunately, Ms. Duenas adds, most restaurant meals are big enough to feed two people and contain way too many carbs, making portion control a challenge.

According to the Dietary Guidelines for Americans, healthy carbs with good sources of dietary fiber include:

When choosing carbs, Ms. Duenas says to remember that while the quality of the carbs consumed is important, so is the quantity. Brown rice is healthier because its a whole grain and has fiber, but that doesnt necessarily mean you should add more of it to your plate, she says.

Tags: carbohydrates, carbs, Carla Duenas, community health, healthy diet

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Nutrition Expert: Carbohydrates Key to a Healthy Diet - Baptist Health South Florida

A mum who was "brought back to life" credits her survival to her amazing weight loss transformation.

Naomi Mottram from Ellesmere Port survived a heart attack after losing five stone in five months. Naomi, 44, was admitted to the Countess of Chester hospital in January this year, with chest pains and brought back to life twice.

She started her weight loss journey in November last year at 23 stone and had already lost two stone before her heart attack. While in hospital she was told she had an undiagnosed heart condition and she said medical staff told her that if she had not lost the weight she could have died.

READ MORE: Tesco and Aldi warning to all customers who buy fruit and vegetables

Speaking to the ECHO she said: "My eating had always been bad I was a big eater and I ate for comfort. It was all junk food and sweets I never thought about what was going into my body.

"When in the hospital the only thing I could think at the time was that I would not be there as a mum for my children, that they would not have a mother, it was very frightening. I never thought something like that could happen at my age."

Since leaving the hospital, Naomi has made a full recovery and has continued to stick to her diet losing a further three stone. Naomi said: "Now I'm eating more fruit and I have my five a day, I eat a lot of protein which fills me up for longer and helps to repair muscle damage I'm just very strict with my diet."

She now wants to get down to her target weight of 12 stone and said the weight loss has given her more quality time with her children. She said: "I feel amazing now I've got more energy, more motivation. I want to get out and do things with my children.

"My daughter is six and I'm playing with her more than I could do before, walking down the road I was breathless but now I can take my daughter to the park.

"She is a lot happier because we can do more things together. She tells me that I look a lot more beautiful now."

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Mum, 44, lost weight and 'survived heart attack due to diet change' - Liverpool Echo

ExploreAdding a variety of proteins to your diet can lower the risk of high blood pressureAvocados

While most fruits have a high carb content, Avocados are 80% fat about 29 grams per fruit. Avocado is one of the easiest fatty fruits to add to your diet. In addition to eating the fruit itself, you can use avocado butter and oil in the place of more traditional fats.

One green olive contains one gram of fat. Olives are also packed with vitamin E, calcium and iron and more, all of which have health benefits. When thinking about introducing olives to your weekly routine, try to avoid canned olives as they tend to be packed in brine, which is high in sodium.

According to Healthline, coconut meat can help with heart health as well as weight loss. Ot also acts as a digestive aide, benefits brain health and may help stabilize blood sugar.

If you prefer a more comprehensive diet, there are several popular diets that feature lots of healthy fats. These three come highly recommended by Forbes Health professionals.

Before starting any diet make sure to consult your doctor to see which is best-especially if youre on medication.

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These fatty fruits can help reduce the risk of heart attack - The Atlanta Journal Constitution

Studies suggest cannabis has benefits for pain management, anxiety, and depression. Now, researchers are uncovering the therapeutic potential of specific compounds found in the plant, called cannabinoids.

One of those cannabinoids, THCV (short for tetrahydrocannabivarin), is found in small amounts in naturally-occurring weed plants. Research on THCV is still in its early stages, but small studies on humansand animals suggest it has appetite-suppressing properties. For that reason, some people refer to THCV as "diet weed," though experts have warned against using cannabis as a weight-loss tool.

Research suggestsTHCV could also aid in diabetes and Alzheimer's treatment and reduce anxiety.

All cannabinoids, THCV included, come from the "mother" cannabinoid CBG (short for cannabigerol), Insider previously reported. When exposed to environmental factors like light or heat, CBG reacts and turns into other cannabinoids, like CBD, THC, or THCV, which all have unique properties.

Current research suggests THCV is one-quarter less intense than THC, Leafly reported. Since THCV is found in smaller amounts in weed compared to THC and CBD, it's unlikely a person will consume enough to feel an intoxicating effect.

Typically, sativa-leaning cannabis strains that come from Africa have the highest concentrations of THCV, according to Leafly. Some strains, like Doug's VarinandPineapple Purps, were engineered to contain more THCV than they naturally have, Leafly reported.

There are also non-flower THCV products that claim to provide the cannabinoid's appetite-suppressing effect, Mashable previously reported. But there's no solid research on these products, or the effects of THCV on humans.

A 2009 animal study found obese mice who had pure THCV ate less food than mice who didn't have THCV. If the THCV was mixed with THC, like it would if it came from weed found in nature, it didn't have the same appetite-reducing effect, the researchers found.

A 2016 double-blind study on people with type 2 diabetes found THCV could potentially help control blood sugar levels.

Still, there's not enough evidence to apply THCV as a treatment for weight loss and obesity.

Researchers, who published an October 2019 paper that found weed users were less likely to be obese, have warned against using cannabis in general as a weight-loss tool.

If a weed user wants to avoid getting the "munchies" and overeating while stoned, it's best to prepare before consuming weed, or to forgo it, Dr.Jordan Tishler, president of theAssociation of Cannabis Specialists, previously told Insider.

"If cannabis use for you leads to munchies, and you have a tendency to satisfy those munchies with high-calorie foods, then stopping cannabis may be necessary," Tishler said.

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What to know about THCV or 'diet weed,' claims it can suppress appetite - Insider

On a 2013 episode of Bizarre Foods with Andrew Zimmern, the titular host visits the headquarters of Eat Just, a plant-based company that had developed vegan eggs from mung bean protein. When the episode aired, the products from Eat Just (then called Hampton Creek Foods)fit snugly under a bizarre rubric, using the shows definition as unique and interesting. Only nine years later, Zimmern says the concept is no longer bizarre. Now, he tells me, a fellow carnivore: You and I are the weirdos.

Chef and TV personality Andrew Zimmern spent 12 years and 147 episodes exploring the world and trying the quirkiest of grub, from coral worms in Samoa to tarantulas in Cambodia. While food was the focus, he says the show was about promoting cultural tolerance. He extends that same worldview to his current move to more sustainable foods. Just as hes joining as culinary advisor of plant-based chicken company Tindle, hes trying to reduce the amount of meat he consumes, in order to do his part for the climate and all the interrelated issues of unsustainable food production.

Andrew Zimmern [Photo: Mat Hayward/Getty Images for TiNDLE]To say Zimmern has dabbled in meat would be an understatement. Hes eaten fermented shark in Iceland and horse-rectum sausage in Kazakhstan; hes sampled reindeer liver, camel kidney, and snake penis. But when he turned 60 last July, he had somewhat of an epiphany, having read that even reducing meat could add up to nine years to his life. But changing your lifestyle is hard; he admits he cant propel himself headfirst into veganism. If I tried to go all in on this, Im never going to make it, he says. Im going to relapse on meat tonight. For Zimmern, its going to be a slow-and-steady, flexitarian route.

Theres now a whole category of plant-based foods that strive to replicate meat, aimed at carnivores who suffer hunger pangs as they wean off beef burgers and chicken wings. One such brand is Tindle. Launched in Singapore in 2021 by Next Gen Foods, which received record investments, the product is now in more than 200 restaurants in Asia and entered the U.S. market in February. Earlier this month, Zimmern signed on as culinary advisor, a loosely-defined role that will include devising recipes and promoting the protein.

[Photo: Mat Hayward/Getty Images for TiNDLE]Zimmern says he didnt feel that any other plant-based brand hed tasted replicated the flavor, aroma, or texture of meat. They shall remain nameless, he says. I didnt like any of them. The happy outlier for him was Tindle, made from soy protein, oat fiber, coconut oil, wheat gluten, and a proprietary emulsion called Lipi, which aims to impersonate poultry fat, primarily by employing sunflower oil. The company dubs its product Chefs Play-Doh for its supposed versatility, claiming you can grill, stew, or deep-fry it, and features recipes for Tindle schwarma, gyoza, and pot pie. At this years SXSW, Zimmern showcased the product with two concoctions: a Tindle parm slider and crispy Tindle and waffles, topped with hot-honey ice cream.

The humanitarian angle has swayed Zimmern to reduce his meat intake as much as his age-related epiphany. Like the late Anthony Bourdain, Zimmern used food as a vehicle to promote cultural richness and acceptance at a time when the War on Terror had ushered in an era of divisiveness. I sold a Trojan horse to Travel Channel at the time, Zimmern says, explaining that the network declined a straight-up culture show but agreed to 80% entertainment and 20% smarts, he says. It was kind of a Faustian bargain, but it turned out to be the best deal Ive ever been given in my life.

Visiting and living with tribes of Indigenous people, like the Kake in Alaska and the Ju/Hoansi tribe of Botswana, taught him the perils of modernization to the natural world. Now, he says, We cant take the horse and buggy back, we cant take fossil fuels back, but were smart enough to make a difference. That difference can, and should, be in the form of reducing the consumption of animal meat, which is becoming less and less sustainable to eat. Meat accounts for nearly 60% of all carbon emissions from food production; and the equivalent of 3 billion annual metric tonnes of CO2 originate from farming beef.

[Photo: Mat Hayward/Getty Images for TiNDLE]The climate crisis also doesnt exist in a silo; its an ecosystem of interrelated problems. If you jump into the climate crisis, youll bump into hunger and food waste, he says, as well as racial justice, immigration, and healthcare. Overall, his mentalityjust as it was with Bizarre Foodsis focused on considering other human beings around the world in his decisions. We have to start thinking of our fellows, he says. And I think weve done a really shitty job of that as of late. For Zimmern, plant-based proteins are part of the solution.

Zimmern sees a societal shift already happening, from a time when vegetarianism in America was stigmatized and options were limited to green salads and grilled vegetables. Now, restaurants that pride themselves on monstrous pieces of meat are playing to a shrinking crowd. When I was growing up, if meat was not the centerpiece of every plate at every meal, something was wrong, he said. Now, his son doesnt think twice if an evening meal is meatless.

Whats so endearing to Zimmern is that this shift echoes meal practices in some of his favorite places visited with Bizarre Foods, like mezze-style meals in the Levant and Turkey, and the Indian subcontinent, where he could go days without meat and never miss it. Im thrilled that were looking at a new age, he says, that were adopting things from other countries.

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'Bizarre Foods' host Andrew Zimmern on why he's shiftingslowlyto a plant-based diet - Fast Company

Poor food choices coupled with sedentary lifestyle can increase risk of type 2 diabetes significantly. Fried food, high-carb and sugar-laden food may please the taste buds, but contribute majorly to the risk of insulin resistance and type 2 diabetes. Our current lifestyle puts us at great risk of getting diabetes mellitus, but we can reduce the chances of metabolic disorder by making the correct food choices and eating foods rich in fibre, protein, antioxidants which in fact could act as a protective barrier against diabetes, obesity and many such lifestyle diseases. (Also read: Simple Ayurveda tips you must follow to reverse prediabetes)

According to American Diabetes Association plant-based proteins such as beans, nuts, seeds, or tofu, fish and seafood, chicken and other poultry, eggs and low-fat dairy are some of the top foods for people with diabetes.

People with diabetes do not have to skip foods that they like altogether. Balancing portions and eating at regular gaps can be effective in maintaining blood glucose levels.

"Healthy foods and nutritionally balanced diet can help in improving blood sugar levels and also keeping them in the desired target range. Parm You need to look for options which are healthy and low in carbs," says Sujata Sharma, nutritionist and diabetes care coach, BeatO.

The nutritionist also suggests a list of foods which can help in improving your blood sugar levels.

Whole grains: They are rich in vitamins and minerals and great source of fiber too. They contain complex carbs and takes time in digestion leading to low sugar spikes. Some examples are black wheat, barley, Oats, Quinoa, Ragi.

Green leafy vegetables: They are rich in vitamins and minerals and have higher fiber content. Green leafy vegetables like spinach, lettuce, amaranth leaves are low in carbohydrates and calories. You can try incorporating them before meals as salads and soups.

Nuts: Nuts are good source of healthy fats. Nuts like almonds and walnuts are rich in omega-3 and omega-6 fatty acids. Roasted fox nuts or handful of toasted nuts are good snacking options.

Fish, chicken, eggs: Fish are rich source of omega-3 fatty acids and essential oil. Chicken, eggs and fish are good source of protein and contain complex carbohydrates. Try baking or grilling to avoid extra calories. Protein helps in curbing your hunger pangs giving you feeling of fullness for longer hours.

Yoghurt and cottage cheese: They are a good source of protein, calcium and vitamin D. Try choosing options low in fat and carbs. Mint buttermilk and berries with low fat yogurt are good snacking options.

Fresh fruits like berries: Berries are considered to be superfood for diabetics. They are rich in vitamins and antioxidant. Fruits like apple, berries, and pear are rich in fiber and help to slow spike in sugar levels. You can have them as salads, in smoothies or fruit curds.

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Diet for diabetes: 6 healthy foods to control your blood sugar levels - Hindustan Times

Dr Michael Mosley joined wellbeing expert Liz Earle for a Facebook Live earlier this year and the pair discussed the many diets for weight loss. During their conversation, Dr Michael spoke about the keto diet and how it can help someone burn fat around [the] tummy area. He gave a detailed explanation of what happens to the body when fewer carbohydrates are being consumed.

Liz said: Keto is when you put yourself into ketosis.

Can you define, as a doctor, from a medical point of view - what happens in our bodies?

Dr Michael replied: Broadly speaking we are like a hybrid car - we run on two fuel systems, sugar and fat.

Most of the time we are primarily on sugar, the fat is there - its money in the ban, your body is reluctant to shift the fat, so it burns in sugar instead.

READ MORE:Doctor on foods to eat and avoid to lose menopause weight

Takes 20 minutes to prepare and 30 minutes to cook, the recipe serves one.

Dr Michael said: This keto burger is a great option if youre looking to lower your intake of carbohydrates and help your body get into ketosis.

A standard takeaway burger will leave you feeling unsatisfied and hungry, being packed with refined carbs and trans fat.

However, our burger will give you long-lasting energy, help you burn fat and lose weight for better health.

There are 480 calories per serving, 37.6g of protein, 3.2g of fibre, 3.4g of carbs and 34.7g of fat.

Ingredients:

One tbsp unsalted butter melted

One large egg

One tbsp milk

One tbsp almond flour

One tbsp coconut flour

Eighth of a tsp baking powder

Poppy seeds, optional

100g lean beef mince

A quarter of a tsp garlic powder

Half a tsp dried oregano

20g cheddar cheese, sliced

A quarter of a baby cos lettuce

A quarter of a tomato, sliced

One tsp whole egg mayonnaise (new ingredient)

One tsp dijon mustard

Method:

1. Preheat the oven to fan forced 160C/180C/350F/Gas mark four.

2. In a bowl, combine the butter, egg, milk, almond and coconut flour and baking powder. Stir with a whisk until thoroughly combined and smooth.

3. Lightly grease a 12cm/4inch circular ramekin/s and then pour batter into a ramekin/s and smooth the surface.

4. Bake for 15-20 minutes, or until the surface of the bread springs back when touched rather than sinking in then let the bread cool slightly.

5. While the bun/s are baking, make your burger patties: mix the beef mince with oregano, garlic powder and salt and pepper. Form into round patties (about the same size as your ramekins).

6. Fry your patties in a pan over medium-high heat for a few minutes on each side.

7. Once flipped, place the cheese slice on top and turn the heat to low and put a lid on the pan to encourage the cheese to melt.

8. Use a spatula to loosen the bread from the sides of the ramekin and turn it out.

9. Slice your bun in half horizontally and spread the mayonnaise over before layering in your lettuce and tomato.

10. Top with your burger pattie and the top of the bun. Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.

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Michael Mosley: 'Burn fat around tummy with the keto diet and lose up to 11lbs in 2 weeks - Express

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