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Jun 19

16 Studies on Vegan Diets Do They Really Work?

1. Wang, F. et al. Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Journal of the American Heart Association, 2015.

Details: This meta-analysis included 832 participants. It looked at 11 studies of vegetarian diets, seven of which were vegan. Each of the studies on vegan diets had a control group. The studies lasted from 3 weeks to 18 months.

The researchers evaluated changes in:

Results: Vegetarian diets lowered all cholesterol levels more than the control diets, but they didnt affect blood triglyceride levels. The findings didnt refer specifically to vegan diets.

Vegetarian diets effectively lowered blood levels of total, LDL (bad), HDL (good), and non-HDL cholesterol more than the control diets. Its unclear whether a vegan diet has a similar impact.

2. Macknin, M. et al. Plant-Based, No Added Fat or American Heart Association Diets: Impact on Cardiovascular Risk in Obese Children with Hypercholesterolemia and Their Parents.The Journal of Pediatrics, 2015.

Details: This study involved 30 children with obesity and high cholesterol levels and their parents. Each pair followed either a vegan diet or an American Heart Association (AHA) diet for 4 weeks.

Both groups attended weekly classes and cooking lessons specific to their diet.

Results: Total calorie intake fell significantly in both diet groups.

Children and parents who followed the vegan diet consumed less protein, cholesterol, saturated fat, vitamin D, and vitamin B12. They also consumed more carbs and fiber than those in the AHA group.

Children following the vegan diet lost 6.7 pounds (3.1 kg), on average, during the study period. This was 197% more than the weight lost by those in the AHA group.

At the end of the study, children following the vegan diet had a significantly lower body mass index (BMI) than those following the AHA diet.

Parents in the vegan groups had an average of 0.16% lower HbA1c level, a measure of blood sugar management. They also had lower total and LDL (bad) cholesterol levels than those on the AHA diet.

Both diets lowered heart disease risk in children and adults. However, the vegan diet had a greater impact on the childrens weight and the parents cholesterol and blood sugar levels.

3. Mishra, S. et al. A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: The GEICO study.European Journal of Clinical Nutrition, 2013.

Details: Researchers recruited 291 participants from 10 GEICO corporate offices. Each office was paired with another, and employees from each paired site followed either a low fat vegan diet or a control diet for 18 weeks.

Participants in the vegan group received weekly support group classes led by a dietitian. They took a daily vitamin B12 supplement and were encouraged to favor low glycemic index foods.

Participants in the control group made no dietary changes and didnt attend weekly support group sessions.

Results: The vegan group consumed more fiber and less total fat, saturated fat, and cholesterol than the control group.

Participants who followed the vegan diet for 18 weeks lost an average of 9.5 pounds (4.3 kg), compared with 0.2 pounds (0.1 kg) in the control group.

Total and LDL (bad) cholesterol levels dropped by 8 mg/dL in the vegan group, compared to almost no change in the control groups.

HDL (good) cholesterol and triglyceride levels both increased more in the vegan groups than in the control group.

HbA1c levels dropped by 0.7% in the vegan group, compared to 0.1% in the control group.

Participants in the vegan groups lost more weight. They also improved their blood cholesterol and blood sugar levels compared to those following a control diet.

4. Barnard, N. D. et al. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity.The American Journal of Medicine, 2005.

Details: This study involved 64 females who had overweight and had not yet reached menopause. They followed either a low fat vegan or a low fat control diet based on the National Cholesterol Education Program (NCEP) guidelines for 14 weeks.

There were no calorie restrictions, and both groups were encouraged to eat until they were full. Participants prepared their own meals and attended weekly nutritional support session throughout the study.

Results: Although there was no calorie restriction, both groups consumed around 350 fewer calories per day. The vegan group consumed less dietary protein, fat, and cholesterol and more fiber than the NCEP diet group.

Participants in the vegan group lost an average of 12.8 pounds (5.8 kg), compared to 8.4 pounds (3.8 kg) in those following the NCEP diet. Changes in BMI and waist circumference were also greater in the vegan groups.

Blood sugar levels, fasting insulin, and insulin sensitivity improved significantly for all.

Both diets improved markers of blood sugar management. However, the low fat vegan diet helped participants lose more weight than the low fat NCEP diet.

5. Turner-McGrievy, G. M. et al. A Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet.Obesity, 2007.

Details: Having completed the above study, the researchers continued to assess 62 of the same participants for 2 years. In this phase, 34 participants had follow-up support for 1 year, but the others received no support.

There were no calorie restriction goals, and both groups continued to eat until they were full.

Results: Those in the vegan group lost an average of 10.8 pounds (4.9 kg) after 1 year, compared to 4 pounds (1.8 kg) in the NCEP group.

Over the next year, both groups regained some weight. After 2 years, the weight loss was 6.8 pounds (3.1 kg) in the vegan group and 1.8 pounds (0.8 kg) in the NCEP group.

Regardless of the diet assignment, the women who received group support sessions lost more weight than those who didnt receive them.

Females on a low fat vegan diet lost more weight after 1 and 2 years, compared to those following another low fat diet. Also, those who received group support lost more weight and regained less.

6. Barnard, N.D. et al. A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes.Diabetes Care, 2006.

Details: Researchers recruited 99 participants with type 2 diabetes and pair-matched them based on their HbA1c levels.

The scientists then randomly assigned each pair to follow either a low fat vegan diet or a diet based on the 2003 American Diabetes Association (ADA) guidelines for 22 weeks.

There were no restrictions on portion sizes, calorie intake, and carbs on the vegan diet. Those on the ADA diet were asked to reduce their calorie intake by 5001,000 calories per day.

Everyone received a vitamin B12 supplement. Alcohol was limited to one serving per day for women and two servings per day for men.

All participants also had an initial one-on-one session with a registered dietitian and attended weekly nutrition group meetings throughout the study.

Results: Both groups consumed approximately 400 fewer calories per day, although only the ADA group had instructions to do so.

All participants reduced their intake of protein and fat, but those in the vegan group consumed 152% more carbs than the ADA group.

Participants following the vegan diet doubled their fiber intake, whereas the amount of fiber consumed by those in the ADA group remained the same.

After 22 weeks, the vegan group lost an average of 12.8 pounds (5.8 kg). This was 134% more weight than the average weight lost in the ADA group.

Total cholesterol, LDL (bad), and HDL (good) cholesterol levels all fell in both groups.

However, in the vegan group, HbA1c levels fell by 0.96 points. This was 71% more than the ADA participants levels.

The graph below shows the HbA1c changes in the vegan diet groups (blue) and ADA diet groups (red).

Both diets helped participants lose weight and improve their blood sugar and cholesterol levels. However, those on the vegan diet experienced greater reductions in weight loss and blood sugar than those following the ADA diet.

7. Barnard, N.D. et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial.American Journal of Clinical Nutrition, 2009.

Details: Researchers followed participants from the previous study for an additional 52 weeks.

Results: By the end of the 74-week study period, the 17 participants in the vegan group had reduced their diabetes medication dosages, compared with 10 people in the ADA group. HbA1c levels fell to a greater extent in the vegan group.

Participants in the vegan group also lost 3 pounds (1.4 kg) more weight than those on the ADA diet, but the difference wasnt statistically significant.

In addition, LDL (bad) and total cholesterol levels fell by 10.113.6 mg/dL more in the vegan groups than in the ADA group.

Both diets improved blood sugar and cholesterol levels in people with type 2 diabetes, but the impact was greater with the vegan diet. Both diets contributed to weight loss. The differences between the diets werent significant.

8. Nicholson, A. S. et al. Toward Improved Management of NIDDM: A Randomized, Controlled, Pilot Intervention Using a Low-Fat, Vegetarian Diet.Preventive Medicine, 1999.

Details: Eleven people with type 2 diabetes followed either a low fat vegan diet or a conventional low fat diet for 12 weeks.

All participants were offered prepared lunches and dinners according to their diet specifications. Participants could also opt to prepare their own meals if they preferred, but most used the catered meal option.

The vegan diet contained less fat, and participants consumed around 150 fewer calories per meal than those on the conventional diet.

All participants attended an initial half-day orientation session, as well as support group sessions every other week throughout the study.

Results: In the vegan group, fasting blood sugar levels fell by 28%, compared with a 12% decrease in those following the conventional low fat diet.

People on the vegan diet also lost an average of 15.8 pounds (7.2 kg) over 12 weeks. Those on the conventional diet lost an average of 8.4 pounds (3.8 kg).

There were no differences in total and LDL (bad) cholesterol levels, but HDL (good) cholesterol levels fell in the vegan group.

A low fat vegan diet may help reduce fasting blood sugar levels and help people lose more weight than a conventional low fat diet.

9. Turner-McGrievy, G. M. et al. Low glycemic index vegan or low-calorie weight loss diets for women with polycystic ovary syndrome: a randomized controlled feasibility study.Nutrition Research, 2014.

Details: Eighteen females with overweight or obesity and polycystic ovarian syndrome (PCOS) followed either a low fat vegan diet or a low calorie diet for 6 months. There was also an option to join a Facebook support group.

Results: Those in the vegan group lost a total of 1.8% of their body weight over the first 3 months, while those in the low-calorie group didnt lose weight. However, there were no significant differences after 6 months.

In addition, participants with a higher engagement in a Facebook support group lost more weight than those who didnt engage.

People who followed the vegan diet consumed an average of 265 fewer calories than those on the low-calorie diet, despite having no calorie restriction.

Participants in the vegan group also consumed less protein, less fat, and more carbs than those following the low calorie diet.

No differences were observed in pregnancy or PCOS-related symptoms between the two groups.

A vegan diet may help reduce calorie intake, even without a calorie restriction goal. It may also help females with PCOS lose weight.

10. Turner-McGrievy, G. M. et al. Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets.Nutrition, 2015.

Details: Fifty adults with overweight followed one of five low fat, low glycemic index diets for 6 months. The diets were either vegan, vegetarian, pesco-vegetarian, semi-vegetarian, or omnivorous.

A registered dietitian advised participants about their diet and encouraged them to limit processed and fast food.

All participants, except those in the omnivorous diet group, attended weekly group meetings. The omnivore group attended monthly sessions and received the same diet information through weekly emails instead.

All participants consumed a daily vitamin B12 supplement and had access to private Facebook support groups.

Results: Participants in the vegan group lost an average of 7.5% of their body weight, which was the most of all groups. In comparison, those in the omnivore group lost only 3.1%.

Compared with the omnivore group, the vegan group consumed more carbs, fewer calories, and less fat, despite not having any calorie or fat restriction goals.

Protein intakes were not significantly different between groups.

Vegan diets may be more effective for losing weight than a vegetarian, pesco-vegetarian, semi-vegetarian, or omnivorous diet.

11. Lee, Y-M. et al. Effects of a Brown Rice Based Vegan Diet and Conventional Diabetic Diet on Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical Trial.PLoS ONE, 2016.

Details: In this study, 106 people with type 2 diabetes followed either a vegan diet or a conventional diet recommended by the Korean Diabetes Association (KDA) for 12 weeks.

There was no restriction on calorie intake for either group.

Results: Participants in the vegan group consumed an average of 60 fewer calories per day, compared with the conventional diet group.

HbA1c levels decreased in both groups. However, those in the vegan group reduced their levels by 0.30.6% more than the conventional diet group.

Interestingly, BMI and waist circumference decreased only in the vegan group.

There were no significant changes in blood pressure or blood cholesterol levels between groups.

Both diets helped with blood sugar management, but the vegan diet had more impact than the conventional diet. A vegan diet was also more effective at reducing BMI and waist circumference.

12. Belinova, L. et al. Differential Acute Postprandial Effects of Processed Meat and Isocaloric Vegan Meals on the Gastrointestinal Hormone Response in Subjects Suffering from Type 2 Diabetes and Healthy Controls: A Randomized Crossover Study.PLoS ONE, 2014.

Details: Fifty people with type 2 diabetes and 50 without diabetes consumed either a protein and saturated fat-rich pork burger or a carb-rich vegan couscous burger.

Researchers measured blood concentrations of sugar, insulin, triglycerides, free fatty acids, gastric appetite hormones, and oxidative stress markers before the meal and up to 180 minutes after the meal.

Results: Both meals produced similar blood sugar responses in both groups over the 180-minute study period.

Insulin levels stayed high for longer after the meat meal than the vegan meal, regardless of diabetes status.

Triglyceride levels rose, and free fatty acids fell more after the meat meal. This happened in both groups, but the difference was greater in those with diabetes.

The meat meal produced a greater decrease in the hunger hormone ghrelin than the vegan meal, but only in healthy participants. In those with diabetes, ghrelin levels were similar after both types of meals.

In those with diabetes, markers of cell-damaging oxidative stress rose more after the meat meal than after the vegan meal.

Original post:
16 Studies on Vegan Diets Do They Really Work?


Jun 19

Pros & cons of some popular extreme weight-loss diets – PMC

Indian J Med Res. 2018 Nov; 148(5): 642647.

1Department of Nutrition & Dietetics, Mumbai Diet & Health Centre, Mumbai, India

2Department of Diabetology, Dr Mohan's Diabetes Specialities Centre & Madras Diabetes Research Foundation, Chennai, India

1Department of Nutrition & Dietetics, Mumbai Diet & Health Centre, Mumbai, India

2Department of Diabetology, Dr Mohan's Diabetes Specialities Centre & Madras Diabetes Research Foundation, Chennai, India

This is an open access journal, and articles are distributed under the terms of the Creative Commons Attribution-NonCommercial-ShareAlike 4.0 License, which allows others to remix, tweak, and build upon the work non-commercially, as long as appropriate credit is given and the new creations are licensed under the identical terms.

Obesity has now become a huge public health issue not only in the developed world but also in developing countries. In view of the health hazards associated with obesity and more importantly for cosmetic reasons, many people, particularly the youth, have started resorting to extreme weight-loss diets to achieve a rapid reduction in weight. These extreme diets are either very low in carbohydrate or very low in fat. Such extreme diets not only make the diet unbalanced but also have safety issues. Moreover, these are not sustainable in the long run. The weight that is lost is regained within a short period of time when people go off these extreme diets. This explains why the popularity of most extreme diets peaks as well as wanes rapidly. Instead of resorting to such extreme diets, correction of obesity is best achieved with balanced, healthy, nutritious diets which are low in calories, combined with adequate physical activity (exercise). Motivational counselling can also help people to initiate weight loss and sustain this weight loss over longer periods of time.

Keywords: Diabetes, low-carbohydrate diets, low-fat diets, obesity, very-low-calorie diets, weight-loss diets

The incidence and prevalence of obesity is rapidly rising. This is attributed to several factors including globalization, urbanization and rapid changes in lifestyle, leading to unhealthy diets and sedentary behaviours. The obesity epidemic is no longer confined to the developed world but is now rampant in developing countries as well. Obesity leads to type 2 diabetes, hypertension, cardiovascular disease, non-alcoholic fatty liver disease, cholelithiasis, osteoarthritis, sleep apnoea and even some forms of cancer1.

The above health issues as well as cosmetic reasons have led to the need for weight loss in society today. Undoubtedly, dietary management plays a major role in the management of obesity, and in this context, numerous dietary fads have become popular1,2. Unfortunately, these are also controversial. Most diets recommend restriction of calories and portion sizes, leading to slow weight loss1. Many diets, however, promote rapid weight loss, and in this article, we will refer to them as extreme diets. Some diet plans recommend extreme restriction of the carbohydrate intake without any fat restriction, while others are the reverse and place great emphasis on restriction of fat3. This review will focus on the pros and cons of some extreme diets that are widely used today and then discuss the more conventional diet plans for weight loss.

The extreme diets can be classified into low-carbohydrate (high-fat) diets, low-fat (high-carbohydrate) diets, very-low-calorie diets (VLCDs), and other diet modalities used for weight loss1.

Low-carbohydrate diets have received much attention in recent times. Examples of these diets are Atkins's diet and Protein Power Lifeplan4. These diets are low in carbohydrate (<100 g/day) and mostly fat based (>60%).

The proponents of the low-carbohydrate/high-fat diets give greater importance to restriction of carbohydrates than to fats. It is well known that high-carbohydrate meals lead to increased blood glucose, insulin and triglyceride levels and decreased high density lipoprotein cholesterol (HDL-C)5. High insulin levels inhibit the serotonin release in the brain, leading to decreased satiety. Marked restriction of carbohydrate promotes ketosis which indicates fat mobilization. The main benefit of these diets is that it results in lower blood glucose and insulin levels and appetite suppression. This promotes weight loss and decrease in body fat loss and thus to better control of type 2 diabetes, heart disease and hypertension1.

In reality, weight loss is due to caloric restriction of approximately 500-1000 kcal. When unlimited intake of proteins and fats was permitted, the fat intake actually decreased and the protein intake increased only slightly6. Thus, the caloric reduction was mainly due to reduction in carbohydrate.

In the early phases of ketogenic diet, weight loss is mostly due to water loss, whereas there is no difference in protein and fat loss comparing ketogenic and non-ketogenic diets7,8,9,10. Low-carbohydrate ketogenic diets have little metabolic advantages for weight reduction, and it is mostly the negative energy balance which drives weight loss1.

These include decreased blood glucose, insulin and lipid levels. The Prospective Urban and Rural Epidemiological Study (PURE) study10, a large prospective cohort study of 135,335 individuals, found that high-carbohydrate intake (>60% calories) led to increased total and non-cardiovascular disease mortality. Conversely, high-fat intake was associated with reduced total mortality and non-cardiovascular disease mortality. The PURE study10 thus does not support marked reduction of fat intake and clearly points to the dangers of consuming very-high-carbohydrate diets.

It has been shown that a high-meat diet which is also low in fruits and vegetables leads to bone loss11. Very high protein intake leads to calciuria and affects bones, unless buffered by adequate fruits and vegetable intake. The ketogenic diet may also increase blood uric acid concentrations12,13,14,15,16.

As low-carbohydrate diets have less fruits, vegetables and dietary fibre, this could increase the risk of cancer in the long run17,18,19,20. Seidelmann et al21 recently showed that very-low-carbohydrate diets (<30%) markedly increases the mortality. Their data also suggest that the source of the protein and fat substituted for carbohydrates in the diet is also important and the animal protein is more harmful. Low-carbohydrate/high-fat diets may also promote inflammatory pathways and oxidative stress21.

Historically and culturally, Indian diets are predominantly high carbohydrate based, as shown by Chennai Urban Rural Epidemiology Study (CURES)5 in south India and the Study To Assess the dietaRy CarboHydrate content of Indian type-2 diabetes population (STARCH) study22 across the country. Hence, adhering to low-carbohydrate/high-fat diet for prolonged periods of time is difficult. High-protein/high-fat diets usually comprise non-vegetarian items. It is difficult to plan vegetarian high-fat/high-protein-low-carbohydrate diets, because the vegetable proteins are also usually a rich source of carbohydrate.

Low-fat diets are defined as diets with 11-19 per cent fat, whereas very-low-fat diets have <10 per cent fat. Low-fat diets are also usually by default high-carbohydrate diets (e.g., the Dean Ornish and the Pritikin diets)1,23. The emphasis is more on consuming complex carbohydrates and high fibre. Low-fat diets are made up of vegetables, fruits, whole grains and beans, egg white, non-fat dairy, soya and white flour. The Dean Ornish diet is basically a vegetarian diet1,23. The Pritikin diet includes limited quantities of low-fat animal protein1,23.

Low-fat diets lower total cholesterol, specifically low-density lipoprotein (LDL) cholesterol level, in the short term. However, these effects are not seen over a long period of time24. Moreover, triglycerides levels increase in response to these diets, but the amount of carbohydrate consumption may play a role in this. Diets containing up to 70 per cent carbohydrates do not lead to hypertriglyceridaemia, provided sufficient fibre is included although the HDL cholesterol levels may decrease25. The blood pressure may decrease, leading to reduction in antihypertensive medications26. These diets also usually decrease blood glucose and insulin levels27,28,29,30.

As some amount of fat is needed for palatability of diets, very-low-fat diets are usually less palatable. Long-term compliance can thus be a problem with these diets.

VLCDs provide <800 kcals/day. These diets lead to rapid weight loss. Lean body mass is preserved by providing adequate dietary protein in the form of milk, soy or egg-based powder which is mixed with water and consumed as a liquid31,32. Such diets provide 80 g carbohydrate and 15 g fat/day. Recommended daily allowance (RDA) of essential vitamins and minerals is also ensured. The source of protein may be from lean meat, fish and poultry33,34. These diets must be supplemented with a multivitamin and 2-3 g/day potassium and adequate fluid intake31.

A study35 has shown that VLCDs not only have beneficial effect on weight but also lead to remission of type 2 diabetes. The authors found that about 40 per cent of study participants achieved remission, i.e., fasting plasma glucose of <7 mmol/l (126 mg/dl), and this lasted for several months. Along with weight loss, normalization of liver fat content was also seen. Interestingly, the dropout rate was low. Thus, a short-term VLCD intervention is successful in inducing the weight loss and achieving favourable metabolic profile including reversal of type 2 diabetes mellitus35. However, whether this will sustain in the long term needs more studies.

VLCDs are associated with cholelithiasis, ketosis and increase in serum uric acid concentrations36. Long term safety data of these diets needs to be established. Also, whether these diets cause any micronutrient deficiency also needs to be established.

Meal replacers are often used in weight-loss programme, but their use is usually over a short period of time37. Most individuals tend to severely underestimate their calorie intake when consuming a diet of conventional foods38 because of difficulty in estimating portion sizes and calorie content and in dietary recalls. Meal replacements seem to obviate these difficulties33. Portion-controlled servings of conventional foods also facilitate weight loss39,40,41.

These are fibre-based drinks/foods which increase satiety, thereby leading to weight loss. These supplements have other benefits also, e.g., reduction in serum lipids, blood pressure and uric acid levels42,43,44.

It is believed that rather than short-term use of extreme diets which are not sustainable, a more balanced approach in dietary management of obesity is far better.

These diets tend to contain equal quantities of fats and carbohydrates (~30-40%) and the rest from protein but with the reduction in total calories. The Dietary Approaches to Stop Hypertension (DASH) diet, diets based on the use of food pyramid and the National Cholesterol Education Program (NCEP)Step I and Step II diet are based on this45.

The principle of these diets is that weight loss occurs if a negative energy balance is maintained, and these diets provide a deficit of 500-1000 kcals/day. The goal is to provide a range of food choices and to allow nutritional adequacy and compliance, while slowly but steadily promoting weight loss.

These diets reduce LDL cholesterol, triglycerides (TG) and improve TG/HDL ratio20. Serum insulin levels are also reduced in participants on balanced weight-loss diets. Individuals taking such diets do not complain of hunger; rather, they feel there is too much food. Scientists have found that individuals consuming these diets have positive changes in their dietary behaviours and a better physical wellness. This, however, was not correlated with the weight loss46.

While the PURE study10 pointed to the dangers of very high carbohydrates (>60%), Seidelmann et al21 showed the dangers of very-low-carbohydrate diets (<30%). Thus, based on the Indian dietary patterns, a reduced calorie, moderate carbohydrate (~50%) and moderate fat (~30%) diet with healthy monounsaturated fats and adequate protein (~21%) along with plenty of green leafy vegetables is the best alternative.

Those trying to lose weight are willing to try any extreme diets. Unfortunately, none of these seem to work in the long run. This is shown by the rapid rise and fall of such extreme diets in the society. One of the reasons why people give up these diets is the sheer boredom of following an artificial type of diet or their craving to get back to their normal diet habits.

Weight management consists of two different phases: achieving the weight loss and maintaining the weight loss. The strategies that work for initiating weight loss may not be effective for keeping the weight off and vice versa. Hence, when choosing a weight-loss diet, no diet can be suitable for everyone. Thus, it is clear that weight-loss diets should be individualized. If one has to sustain the weight loss, a negative energy balance has to be maintained. There is enough evidence that increasing physical activity is equally important for achieving and maintaining weight loss and this is not discussed in this article. For weight-loss programmes to be effective, dietary therapy must be combined with adequate physical activity. Furthermore, counselling is equally important, as constraint motivation by a dietician or counsellor can play a significant role to ensure that people do not give up easily on their weight-loss programme. India is facing a serious epidemic of obesity. This must be tackled using a slow and steady but sustained diet and exercise programme, rather than following a crash diet programme as the latter rarely succeeds in the long term.

Financial support & sponsorship: None.

Conflicts of Interest: None.

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Pros & cons of some popular extreme weight-loss diets - PMC


Jun 19

Vegetarian diets : nutritional considerations for athletes

The quality of vegetarian diets to meet nutritional needs and support peak performance among athletes continues to be questioned. Appropriately planned vegetarian diets can provide sufficient energy and an appropriate range of carbohydrate, fat and protein intakes to support performance and health. The acceptable macronutrient distribution ranges for carbohydrate, fat and protein of 45-65%, 20-35% and 10-35%, respectively, are appropriate for vegetarian and non-vegetarian athletes alike, especially those who perform endurance events. Vegetarian athletes can meet their protein needs from predominantly or exclusively plant-based sources when a variety of these foods are consumed daily and energy intake is adequate. Muscle creatine stores are lower in vegetarians than non-vegetarians. Creatine supplementation provides ergogenic responses in both vegetarian and non-vegetarian athletes, with limited data supporting greater ergogenic effects on lean body mass accretion and work performance for vegetarians. The potential adverse effect of a vegetarian diet on iron status is based on the bioavailability of iron from plant foods rather than the amount of total iron present in the diet. Vegetarian and non-vegetarian athletes alike must consume sufficient iron to prevent deficiency, which will adversely affect performance. Other nutrients of concern for vegetarian athletes include zinc, vitamin B12 (cyanocobalamin), vitamin D (cholecalciferol) and calcium. The main sources of these nutrients are animal products; however, they can be found in many food sources suitable for vegetarians, including fortified soy milk and whole grain cereals. Vegetarians have higher antioxidant status for vitamin C (ascorbic acid), vitamin E (tocopherol), and beta-carotene than omnivores, which might help reduce exercise-induced oxidative stress. Research is needed comparing antioxidant defences in vegetarian and non-vegetarian athletes.

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Vegetarian diets : nutritional considerations for athletes


Jun 19

Majority of Americans Think Their Diet Is Healthier Than it Is, Study Finds – Healthline

The research teams goal was to learn whether that one simple question could be used as a screening tool for nutrition studies, rather than the more detailed questionnaires that are generally used.

We felt it was important to study whether adults can accurately assess the quality of their diet because a simple self-assessment tool may be useful when designing nutrition interventions, said Thomson.

Of course, such a tool would only be useful if perceptions are accurate, she added.

To conduct their study, they used data from the National Health and Nutrition Examination Survey (NHANES).

NHANES is a nationally-representative survey of American adults which is done every two years.

People who take part in the survey must complete 24-hour dietary recall questionnaires, as well as rating the overall quality of their diet. They are asked to rate it as either poor, fair, good, very good, or excellent.

The information provided was used by Thomson and her colleagues to rank the quality of peoples diets.

What the researchers found after examining the data was that the scores calculated by the researchers based on peoples reported food intake was significantly different from how people rated their dietary quality themselves.

In fact, out of 9,700 people, about 85 percent of them (about 8,000 people) got it wrong. Further, out of those people who inaccurately assessed how good their diet was, nearly 99 percent of them felt their diet was better than it really was.

The people who did the best at rating the quality of their diet were those who rated it as poor.

These people were correct 97 percent of the time.

On the other hand, only 1-18 percent of people in the four other categories were on the mark in how they perceived their nutritional intake.

Based on our findings, we recommend that efforts continue to educate adults in the United States about components of a healthful diet, said Thomson. We also feel that work is needed to understand what adults consider when thinking about the healthfulness of their diet.

To help clarify what comprises a healthy diet, Healthline spoke with Catherine McManus, PhD, RDN, LD, assistant professor at Case Western Reserve University School of Medicine.

She said its really about what you do the majority of the time.

The field of nutrition really focuses in on ones overall dietary pattern, said McManus, because it is ok to eat out at restaurants, enjoy a slice of cake, or have some potato chips occasionally, just as long as these food items fit into an overall healthy dietary pattern.

She advises that you can determine if your overall dietary pattern is healthy by following certain recommendations, including:

Nutrient density refers to the ratio of nutrients, like vitamins and minerals, to how many calories are in a food.

If you eat a lot of foods that are not nutrient dense (e.g., desserts, pretzels, potato chips, fried foods), youll need to overconsume on calories to reach your daily nutrient requirements, McManus explained.

McManus said that a portion is the amount you choose to eat at one time.

Basically, all foods/beverages can fit into a healthy dietary pattern, but for foods that are less nutrient dense (e.g., desserts, sugar sweetened beverages, many snack foods), we want to limit the frequency theyre consumed, and the portion being consumed, because they provide calories, but are very limited in essential nutrients, like vitamins and minerals, she said.

Fruits, vegetables and whole-grains are nutrient-dense and are filled with essential nutrients, like dietary fiber, folate, zinc and vitamins A, C and E, said McManus.

McManus pointed out that most people in the United States do not get enough fiber.

She said you should shoot for at least 14 grams for every 1,000 calories you eat.

This will help your digestion, heart health, blood sugar control, and weight.

These are examples of two foods that have a very low nutrient density, meaning they provide calories with little to no nutritional value, said McManus.

They have been linked with increased risk for chronic conditions such as:

McManus further noted that, while fruit does contain sugar, it is natural sugar rather than the added sugars that are found in processed foods.

Therefore, eating fruits shouldnt be viewed with the same level of concern as processed foods containing added sugars.

While sodium serves many important functions in the body, like fluid balance and muscle and nerve function, Americans tend to eat too much of it, said McManus.

This can increase risk for high blood pressure, heart disease, and stroke.

She said the Dietary Guidelines for Americans recommends keeping your intake to under 2,300 mg per day.

While its important to consume all fats in moderation because they are calorically dense, said McManus, it is especially important to limit those that have additional established negative health implications, such as trans fats.

Trans fats, which are formed when liquid oils are turned into solid fats, can raise your bad low-density lipoprotein (LDL) cholesterol, as well as lowering your good high-density lipoprotein (HDL) cholesterol, she explained.

This can increase your chances of developing cardiovascular disease and stroke.

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Majority of Americans Think Their Diet Is Healthier Than it Is, Study Finds - Healthline


Jun 19

Slimmer who ‘hated’ workouts drops 6.5st with a new hobby – ‘I would never exercise!’ – Express

Sarah Jackson used to suffer with severe back pain that left her unable to barely walk. Now, after she's an advanced ballroom and Latin dancer, having lost a whopping six and a half stone and shrinking down to a size 10.

The 50-year-old tipped the scales at 16st 7lb, with doctors suggesting hey weight might be aggravating her scoliosis condition that was causing her discomfort.

"I could barely stand up and was willing to try anything, said Sarah.

"My husband Ian and our daughter both told me I was perfect and didnt need to lose weight, but I was desperate to be able to move without pain.

"My wider family had become worried about the amount of weight Id put on and I started to realise it wasnt doing me any good."

READ MORE:Diet: Expert warns against common mistake

Sarah admitted she'd "tried everything" but losing weight was a last resort.

A comfort eater with an addiction to chocolate, she was sceptical when she joined WW, explaining: "I didnt think WW would work at first, but I lost a stone in a month and was suddenly able to walk for a good hour without my back hurting.

"Id been on so many diets and my weight had yo yod. Previously, I lost weight because I was going for fertility treatment, but once that was over, I put it all back on."

She continued: "At WW, my coach Tracey Taylor made me see that it wasnt a diet, it was a lifestyle change and it would only work if I was 100 percent committed to the plan.

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"Im lucky, because my husband Ian is a chef and he cooked all our meals from scratch and made sure that I was eating the correct portions."

Now, Sarah decides against her sweet treats, having curbed the craving for her beloved chocolate.

"My weakness is chocolate," she admitted.

"I used to eat a bar on the way back from the supermarket to our house. Now, I have a banana instead.

"I can have chocolate on the WW programme, but I tend to avoid it because I am not the sort of person who can eat one square, I want to eat the whole bar."

While Sarah's diet was under control, she swore against exercise because she "hated the idea".

So instead, she and her husband tried out Latin dancing, and to their surprise they both loved it.

She said: "When I joined WW, I told my coach that I would never exercise. I hated the idea.

"I had always wanted to dance and dont really see it as exercise, because I enjoy it so much. So does Ian. We are always down at the dance centre.

"I am obsessed with it and I love wearing nice dresses to dance in too I used to hate having my photo taken, because I would always be in baggy clothes or pyjama bottoms at home.

"Now, I have a wardrobe full of lovely frocks and I am first in front of the camera. My family always loved me for who I was, but are delighted by the new me. I am too - I am so much happier."

She added: "I have changed my attitude to exercise too. Ive even started running and was shocked when I ran 5K on my first ever jog."

Sarah reached her goal of 10st and becoming a size 10, but she still continues to attend WW workshops.

She still has a sweet tooth and will occasionally treat herself to a small slice of cake and enjoys an Indian takeaway once a month: "I also get Ian to make me WW fakeaways, which taste just as good as the real thing," she said.

"WW is part of my life now and it always will be. The programme really works and the community is really special.

"Before, I would rarely go out. I wanted to hide. Now, I love dressing up and socialising. Its hard to comprehend how much I have changed.

"It took a long time for me to recognise the person staring back at me in the mirror after Id reached my goal weight."

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Slimmer who 'hated' workouts drops 6.5st with a new hobby - 'I would never exercise!' - Express


Jun 19

The Pros and Cons of Diet Diversity – T NATION

Dwayne Johnson, while preparing for the role of Hercules, ate a "bunch" of egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, baked potato, cream of rice, salad, and "complex carbs" every day.

Similarly, Henry Cavill, while preparing for any of his Superman roles, would wake up with a protein/berry shake, followed a little later with a ham omelet. After he worked out, he had a post-workout shake. Lunch was chicken and white rice with curry sauce (for the flavor). The third meal was the same, but with brown rice instead of white.

Meal four was four ounces of beef with sweet potato fries because he's not a "huge fan" of ordinary sweet potatoes. The last meal was a pre-bed protein shake.

Of course, both diets come with a huge asterisk. Those diets, while limited in diversity, were temporary, merely a means to an end, the end in this case being the achievement of superhero shreddedness and buffitude.

One has to assume that Johnson and Cavill went back to a normal or semi-normal diet after the films wrapped up, at least until they prepared for their next film. Even so, you wonder, at least a little, what the health effects of eating that kind of diet every day for long periods of time would be.

We'll never know, but we've all met bodybuilders/athletes who ate that way for long periods of time, but let's let them digest for a minute while we look at another person who eats the same food every day.

Enter Donald A. Gorske, a placeholder in the Guinness Book of World Records for having eaten an average of two Big Macs a day (almost always washed down with Coca-Cola) and little else for 50 years. That's roughly 36,000 Big Macs.

Gorske claims to have no known health issues. He's 6 foot 2 inches tall and weighs 185 pounds. As of 2011 (the last time he went to see a doctor), his total cholesterol was 156 mg/dl, well below the national average of 208 mg/dl.

Gorske has to be an anomaly, right? Otherwise, our whole world doesn't make sense. We'd all be like the Woody Allen character in "Sleeper" who wakes up to a future where cigarettes and cream pies are healthy.

Yeah, I'm sure Gorske is a unicorn of sorts, and Hercules' and Superman's movie-role diets, while lacking in diversity, would still result in far better long-term health outcomes than the diets of the average American, Gorske's case notwithstanding.

But let's compare the pros and cons of eating the same foods every day and see if the advantages of one outweigh those of the other.

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The Pros and Cons of Diet Diversity - T NATION


Jun 19

Texas A&M team: Glutamate and glycine hold great promise as cost-effective feed additives – FeedNavigator.com

The US Department of Agriculture National Institute of Food and Agriculture has awarded two grants totaling $1.15m to the Texas A&M research.

The work will be led by Guoyao Wu, College of Agriculture and Life Sciences University Distinguished Professor and Texas A&M AgriLife Research Faculty Fellow in the Department of Animal Science.

Collaborating with Wu on one study is Delbert Gatlin, Regents Professor in the Department of Ecology and Conservation Biology, Bryan-College Station, Texas A&M. The scientists are set to assess the biosynthesis and nutritional roles of glycine in hybrid striped bass.

On the second study, Wu will collaborate with Mike Criscitiello, professor of veterinary pathobiology and associate dean for research and graduate studies in the College of Veterinary Medicine and Biomedical Sciences, Texas A&M. They will examine the impact of dietary glutamate on the development of gut mucosal immunity in hybrid striped bass.

The scientists believe both glutamate and glycine should be considered functional amino acids in animal nutrition. Theyare the cheapest amino acids, and yet hold great promise as cost-effective feed additives, remarked Wu.

Fishmeal and fish oil production are environmentally and ecologically sustainable, Gatlin said. Their production has not varied much over the past few decades, and both have rather good life cycle assessments compared to other feed resources, he argued.

However, their supplies are limited, so as world aquaculture is projected to continue growing, the costs of these marine ingredients are expected to increase, he said. So, there will likely be greater need to substitute larger portions of fishmeal and fish oil in the diets of various fish species, especially the ones with more carnivorous natural feeding habits. Thus, our project should allow greater flexibility in formulating diets to meet the nutritional requirements of hybrid striped bass without relying on fishmeal or other feedstuffs.

While there has been a growing interest in using plant proteins such as soybean meal to replace fishmeal in farmed fish feed, success has been variable, said Wu.

We found that glycine, the most abundant amino acid in the body of fish and fishmeal, is relatively low in plant proteins, Wu said. Based on results of our preliminary study, we believe that dietary glycine plays an important role in hybrid striped bass growth by maximizing protein synthesis, antioxidative capacity and creatine production in their tissues.

Glutamate, the second most abundant amino acid in the body of fish and fishmeal, acts with glycine to promote metabolic processes, they explained.

It is a precursor of glutathione, an abundant antioxidative substance, and a major metabolic fuel for the intestinal mucosa, said the researchers. So glutamate is crucial for intestinal integrity and health. However, for over a century, glutamate had been regarded as a nutritionally nonessential amino acid in fish and other animals, they noted.

Based on results of our preliminary study, we believe that dietary glutamate plays an important role in the development of the intestinal immune system in hybrid striped bass, Wu said. We expect glutamate to increase the production of anti-infectious and antioxidative molecules by immune cells in the intestinal mucosa of the fish.

Additionally, he said, the ability of mucosal immune cells to use glutamate for energy production increases with age as the cells mature.

Our findings will have a significant impact on US aquaculture by generating new fundamental knowledge about glutamate in improving intestinal mucosal health and survival of hybrid striped bass, Wu commented. The findings will also provide a new nutritional method for the use of glutamate as an adjuvant in vaccine development for the fish.

Besides glutamate, fish also require a large amount of glycine for growth and health. And like glutamate, glycine had also long been regarded as a dispensable nutrient in animal diets, they reported.

However, Wu believes that the supply of glycine in fish diets may have a crucial role in converting feed into body protein.

He and Gatlin will determine how glycine and creatine are synthesized in different fish tissues. This team will also study the roles of glutathione and creatine in mediating the effect of glycine in diet to improve growth, anti-oxidative responses, intestinal integrity, metabolic health, and immunity in the hybrid striped bass.

Additionally, they will look to determine the role of the target of rapamycin, which is the master regulator of protein synthesis, and autophagy/proteasomes in mediating the effect of dietary glycine to promote protein synthesis and inhibit proteolysis in fish tissues.

Skeletal muscle is the major site for creatine synthesis from glycine in hybrid striped bass, Wu said. Glycine activates the target of rapamycin cell-signaling pathway to promote protein synthesis in skeletal muscle, all while reducing intramuscular protein breakdown via the autophagy/proteasomes pathways. This promotes muscle growth.

Wu said that, according to their preliminary findings, adding2% glycine to soybean meal-based diets can replace 45% fishmeal in hybrid striped bass diets.

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Texas A&M team: Glutamate and glycine hold great promise as cost-effective feed additives - FeedNavigator.com


Jun 19

TikTok’s Latest Wellness Trend is the Internal ShowerIt’s Super Easy, But Can It Really Improve Digestion? – The Everygirl

As someone who has dealt with plumbing issues for as long as I can remember, Im intrigued (and tempted) by any wellness hack that promises better digestion. But because Ive researched all things gut health like its my job, Im also skeptical of any sounds-too-good-to-be-true trend. So when I came across the internal shower on TikTok, I naturally had to dig deeper. The water, chia seed, and lemon juice concoction has been touted to shower your digestive tract and help move things along, but does it check out? I probed the creator of the elixir, Dr. Daryl Gioffre, and asked other health experts for their opinions on whether the internal shower is a fading fad or worth all the hype.

Trying the chia seed internal shower so you dont have to. #internalshower #constipation #ibs #travelhack

Dua Lipa Jack Harlow

Although the coined term couldnt be more obscure, the drink itself is straightforward and simple: six ounces of water, two tablespoons of chia seeds, and a squeeze of organic lemon. Youve probably heard of chia seeds but may have never tried the so-called superfood. The little (usually black) seeds are packed with antioxidants, minerals, fiber, and omega-3 fatty acids, and they form a gel-like consistency when mixed with liquid. While theyre taking center stage in the latest TikTok wellness sensation, chia seeds have been a staple in the ancient Aztec and Maya diets and used for their health benefits for centuries.

Dr. Daryl Gioffre, celebrity nutritionist, author ofGet Off Your SugarandGet Off Your Acid, and the brains behind the viral beverage, came up with the recipe after years of suffering from irritable bowel syndrome and bouts of constipation, diarrhea, and bloody stools. I started experimenting and realized that two tablespoons of chia seeds was the perfect amount for my gut-healing tonic, as it gave me 10 grams of fiber (about 30% of our required daily intake) and the same amount of omega-3 fatty acids as four ounces of salmon, which is essential for lowering inflammation in the GI tract, a big component of constipation, Dr. Gioffre said. To get the most out of the shot, Dr. Gioffre suggested taking it on an empty stomach: a minimum of 30 minutes before eating and at least 90 minutes after.

If youre still not convinced that the chia seed is all that its cracked up to be, sit tight. Chia seeds are an incredible source of both soluble fiber and insoluble fiber, which makes them great for constipation, explained Erin Judge, a registered dietitian specialized in digestive disorders and founder of Gutivate. Soluble fiber helps with softening and forming stool so it can pass more easily through the bowels, and insoluble fiber provides roughage to the stool to increase gut motility, or the speed stool moves through the intestines.

Combining the nutrient-rich supplement with water, in this case, is where the magic happens. The internal shower trend is simply hydrating chia seeds and consuming a significant portion quickly, Judge stated. Not only will the chia seeds start stimulating movement in the intestines as they move through, but the water will also aid in movement. For those who are constipated, this may help stimulate movement that releases stored stool, or whats backed up in the colon, and help with regularity as the chia seeds continue to move through the entire GI tract. Dr. Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, added that lemon juice, the third ingredient of the beverage, contains citric acid, which can stimulate the stomach to produce gastric acid to help digestion. TikTok gimmick or not, chia seeds and lemon are going in my well-being toolkit.

Internal shower? Is it worth it to help with constipation!? #internalshower #constipation #ibs #travelhack #bloating

Music For a Sushi Restaurant Harry Styles

The viral trend has over 189 million views and counting on TikTok, so its probably worth a shot (pun intended), right? If you are looking for ways to increase your fiber and fluid intake, I see no harm in giving this a shot, but there are probably some more fun and tasty ways to achieve the same goal, Dr. Hendriks answered. My one caution is that an abrupt increase in fiber intake can lead to gas and bloating for some people, so gradually increasing these fiber-rich foods and monitoring for symptoms is important. Judge cautioned that for those who have gut inflammation, damage to the gut, or diverticulitis/diverticulosis, the chia seeds may cause even more irritation, which could lead to severe pain and diarrhea.

If the internal shower is not your kind of #TikTokMadeMeDoIt, Jenn Baswick, a registered dietitian, certified intuitive eating counselor, body image coach, and founder of The Intuitive Nutritionist, suggested adding chia seeds (one tablespoon to start) to foods that are already part of your diet, like yogurt, oatmeal, or a smoothie, or gradually incorporating other sources of fiber to your meal rotation (think: whole grains, beans, legumes, vegetables, nuts and seeds). Dr. Hendriks recommended replacing chia seeds with flaxseed, which has a slightly lower total amount of fiber content and a greater percentage of soluble fiber, if you experience gas and bloating when consuming chia seeds. But you cant go wrong with good ol fruits and veggies. One of the best ways to increase your fiber intake is by consuming two to three more servings of colorful fruits and vegetables per day, so you not only get the gut-friendly fiber but all of the health-promoting phytonutrients as well, Dr. Hendriks said.

As with any wellness hack, theres no one-size-fits-all cure-all. Judge expressed that it may be best to consult with a registered dietitian who specializes in digestion for a more personalized approach. Baswick left us with this final piece of advice: Take a step back, question its credibility, do some research from credible sources, like registered dietitians and doctors, and ask yourself if its really worth it or enjoyable for you and your body to do. Dont force yourself to drink something just because its trending on TikTok.

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TikTok's Latest Wellness Trend is the Internal ShowerIt's Super Easy, But Can It Really Improve Digestion? - The Everygirl


Jun 19

Affordable wines choices to enjoy during the summer: Wine Press – newportri.com

Len Panaggio| Newport Daily News

Sunday is Fathers Day and a day to celebrate all those dads out there and of course, it is still not too late to grab a wine for the event.

For me, my choice would be a sparkling ros and as I always write here sparkling wines are not solely for celebrations, but for dining as well, however, I will say Father's Day is a reason to celebrate. And I have threechoices, at varying price points that I heartily endorse.

First, the economical one is N/V Domaine Ste. Michelle from Washington state, which is a true value sparkling ros for around $19. Moving up a notch or two I would suggest M/V Roederer Estate Brut Ros made in Mendocino, California by the famed French Champagne producer Louis Roederer. This should cost around $40 and is a stunning example of a great sparkler. Lastly, for a real celebration, I would urge all to try the N/V Laurent-Perrier Cuve Ros. I probably like this the most as it is made solely from pinot noir, so it exhibits many of the aromas of that wine. This should cost around $95 and is well worth it. Remember, sparkling wines pair with so many foods because they possess that all-important ingredient acidityand as summer approaches our food choices expand. Obviously, our local farms are selling their meat and produce, our fishermen are bringing in their catches and our oyster farmers are moving those gems right along.

So, summer officially begins Tuesday and I just wanted to plant the seeds of wine choices for your pairing pleasure. Before I start, to eliminate confusion, when dining whether at home or in a restaurant, do you choose the food first and then pair the wines, or do you choose the wines first and then choose the foods. Not trying to complicate the decision making process because at the end of the day, if you like what you have paired, that is fine. I always ask at the table in a restaurant, what are we choosing for food, then go from there. And, if invited to a friends home, I ask what is on the menu so as to take a bottle or two of what I think will work best.

So, for summer I think of threevarietals to choose from that for the most part will work with what is on our menus, aside from the aforementioned sparklers. First and foremost to me is that workhorse wine, pinot noir and its cousin, Gamay, more commonly referred to as Beaujolais. As our diets turn to lighter foods, pinot noir works so well with so many of those foods. It is also a lighter wine in body, very low in tannins and high in acidity. They are very flavorful and pair with a myriad of proteins that are lower in fat, including finfish sword, tuna and salmon come to mind immediately.

Burgundy, France is the benchmark by which all pinotnoir around the world is held to. But, buyers beware, they tend to be expensive which is why I mentioned Beaujolais, which is next to Burgundy, as a lower priced version of pinot noir, they are very similar. Another reason I like these wines is that they benefit greatly from a slight chilling which adds to their enjoyment. Without getting too geeky, look for wines made by Louis Jadot or Louis Latour. They both make great examples some at staggering prices, but many affordable ones, too many to mention here.

My next go to wine is Sauvignon Blanc. Again, the wines of the Loire Valley in France are the benchmark of the grape, most notably those made in the Sancerre region. This grape is grown all over the world and there are so many great ones grown in California and New Zealand specifically. Pascal Jolivet is a popular Sancerre for around $39, Cloudy Bay is an awesome New Zealand choice at $45and for Napa Valley, grab a Cakebread coming in at $35. All of these should be readily available in your favorite store and most will appear on restaurants with good lists.

Last, but not least is the wine that has finally taken hold in America, that being ros. Not to bore you, but Provence, France is also the standard bearer for these wines. With the explosion of the popularity of ross, everyone is jumping on the bandwagon, and there are so many good ones to choose from, but for here, I will stick to Provence. Three come to mind. The one that has captivated the consumer is Whispering Anger produced by Chateau DEsclans, this checks all the boxes-price, $23, quality, pedigree and availability. Next is Chateau Miraval, which is owned by Brad Pitt, but is made by the Perrin Family of Rhne fame. It is a great bottle from a wonderful property, at about $25. Lastly, Domaine Ott which makes several levels of ros but the one to start with is Ott by Ott, coming in at again $26. As you can see, these wines wont break the bank, but will make your day. And contrary to popular belief, these wines work well with lighter foods, or, no foods, all year round.

So my message is to think about these wines, do some planning and try them all out, do some homework and enjoy them.

This months PSA. As you all are aware, the struggles continue for the hospitality industry. I am now seeing price increases as they just cant hold the line any longer. I do still consult for a few restaurants and I constantly remind them that pricing is not going to relax, that they have to raise prices. This is the reality we are dealing with now. Along with shortages and labor issues, it is not a fun time for operators. So, please support our wonderful restaurants, be patient, be kind and tip well!Happy Fathers Day and Happy summer!

Len Panaggio is a wine consultant and former corporate beverage director for Newport Harbor Corp. Send feedback and suggestions to lcp23223@gmail.com. The Wine Press runs each month in The Daily News and online at newportri.com.

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Affordable wines choices to enjoy during the summer: Wine Press - newportri.com


Jun 10

Atkins diet: Lose up to 14lb in the first month with low-carb eating – ‘it can work’ – Express

The Atkins diet is one of the more well-known diets around today, with its low carb approach to weight loss leading to countless success stories around the world. And for those who haven't tried it yet, you could lose up to 14lb in the first month, according to researchers.

In his book 'Dr. Atkins New Diet Revolution', the founder of the popular weight loss plan reveals slimmer are "more likely" to lose about 10 to 14lbs during the first month on the diet.

And over the years, numerous studies have shown that low carb diets are effective for weight loss.

The Atkins diet itself emphasises protein and fats, such as:

Meat

Poultry

Seafood

Eggs

Butter

Oils

Cheese

READ MORE:Diet: Expert warns against common mistake

The Atkins diet is split into four different phases:

Slimmers are to stick to under 20 grams of carbs per day for two weeks.

They are permitted to consume high-fat and high-protein foods, with low carb vegetables such as leafy greens.

This phase is said to "kick-start" the weight loss.

Here, dieters are allowed to slowly add more nuts, low-carb vegetables and small amounts of fruit back into their diets.

Healthline reveals that some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start.

They point out that this method can be "very effective" as it ensures the body is still getting enough nutrients and fibre while losing weight.

People on this specific diet also don't need to partake in any strenuous exercise, but should be sticking to the recommended guidelines of 150 minutes of aerobic activity per week.While there have been questions around whether the diet really works, Doctor Arefa Cassoobhoy explained that "the research shows it can work".

"If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you dont eat many fruits and veggies, then this diet may be the jump-start you need to lose weight," she said.

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Atkins diet: Lose up to 14lb in the first month with low-carb eating - 'it can work' - Express



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