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Does the GOLO Diet work? Experts explain the pros, cons, and risks – Fortune
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Does the GOLO Diet work? Experts explain the pros, cons, and risks - Fortune
Plant-Based Low-Carb Diets Work Best for Weight Management – Health.com
People who cut carbohydrates from their diet often turn to meat as a replacement, but a new study suggests that loading up on plant-based foods instead could lead to less long-term weight gain.
The research, published in JAMA Network Open, found that low-carb dieters who relied heavily on animal-based protein gained more weight over time than those embracing foods such as non-starchy vegetables and whole grains.
The key takeaway here is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term, study author Qi Sun, MD, ScD, an associate professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, said in a press release.
People who follow a low-carb diet often restrict carbohydrate-rich foods such as bread, pasta, fruit, and starchy vegetables like potatoes and legumes. Instead, they focus on obtaining calories from protein and fat.
Researchers have long linked low-carb diets with rapid weight loss, but fewer studies have examined how the eating plan affects weight in the long term.
Our study goes beyond the simple question of, To carb or not to carb? lead author Binkai Liu, a research assistant at Harvard Universitys Department of Nutrition, said in the release. It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.
Heres what you need to know about the study, the benefits of eating plant-based foods, and how to incorporate more of them into your diet.
recep-bg / Getty Images
The study used data from 123,000 generally healthy medical professionals enrolled in several ongoing studies that began in the 1970s and 80s. Participants in the current study were between ages 25 and 65 and all followed a low-carb diet. More than 80% were women, and most were white.
Researchers analyzed reports participants filled out every four years about their eating habits and weight. Then they divided participants into categories based on their eating patterns.
The researchers found a significant association between slower long-term weight gain and diets emphasizing plant-based foods and healthy carbs and fats.On the other hand, they found a link between diets heavy in animal products or refined carbs and weight gain over time.
The associations were particularly pronounced for participants who were younger than 55, overweight or obese, or relatively sedentary.
Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables, and low-fat dairy products, Sun said in the release.
Toby Amidor, RD, registered dietitian and cookbook author, told Health that the study is reflective of previous studies that promote healthy foods, including whole grains, fruits, vegetables, legumes, and other wholesome foods when on a low-carb diet.
Given that 90% of Americans dont meet their daily recommendation for vegetables and 85% dont meet their daily recommendation for fruit per the dietary guidelines, eating more plants in general on any diet, including a low-carb one, can be beneficial, especially if those foods replace higher calorie, lower nutrient-dense foods, she said.
If youre following a low-carb diet, loading up on plant-based foods can provide benefits beyond potentially preventing long-term weight gain.
The evidence has been pretty clear that we should all be eating a more plant-based diet, Sharon Palmer, MSFS, RDN, author of The Plant-Powered Plan to Beat Diabetes, told Health. These diets are rich in fibers, healthy fats, micronutrients, and phytochemicals with antioxidant and anti-inflammatory action.
A bulk of research has linked the Mediterranean diet, an eating pattern emphasizing healthy fats and plant-based foods, not only with weight loss but many other health benefits, such as a reduced risk of developing heart disease, strokes, and chronic diseases such as diabetes and certain cancers. Some studies show it may even boost brain health for older adults.
Its important to note that incorporating some animal products into your eating plan doesnt negate the benefits of a plant-rich diet and doesnt necessarily mean you wont lose weight.
In fact, research has shown that adding small quantities of leaner, minimally processed animal protein could even help you stay slim. In a paper published in the journal Food and Nutrition Research in 2015, for example, researchers concluded that people who incorporate poultry meat into a vegetable-rich diet have a lower risk of becoming overweight or obese. Furthermore, a study from 2019 found a link between fish intake and a reduced chance of developing obesity.
While veggies like broccoli, lettuce, and zucchini might spring to mind when you imagine plant-based foods, a low-carb plant-rich diet isnt solely about eating leafy greens and other non-starchy veggiesthough they are undoubtedly nutritious choices. There are many options to choose from.
Here are some other ingredients to integrate into your diet if youre cutting back on carbs but ramping up on plants:
While following a plant-based diet has general benefits, its always a good idea to speak to a healthcare provider before changing your eating patterns.
Some people may need to avoid certain ingredientsthose with thyroid disorders, for example, may have to limit their intake of goitrogenic foods like raw cruciferous vegetables.
You can also discuss how to plan meals carefully so that you dont miss out on essential nutrients found predominantly in animal protein: vitamin B12, iron, calcium, and omega-3 fatty acids.
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Plant-Based Low-Carb Diets Work Best for Weight Management - Health.com
Why weight-loss diets don’t work long-term – New Zealand Herald
Diet culture makes us ashamed of our bodies, but weight-loss diets dont work long-term or lead to better health. Photo / Getty Images
Question:
I am elderly and after struggling all my life to keep my weight at a reasonable level, I succeeded with the help of a diet company. So I know all about healthy eating, the importance of exercising regularly and my psychology. But successive Covid lockdowns sent my resolutions out the window: Ive put on weight, none of my clothes fit, and I hate how I look. How do I lose weight safely?
Answer:
While many diets produce weight loss in the short term, almost all diets fail long-term, and typically, all lost weight is regained within three to five years. Despite this conspicuous failure rate, the dieter is still blamed for the failure rather than the dieting process itself. It is time we examined our beliefs about weight loss, diets and health.
The desire to lose weight is typically founded on the assumption that this will improve health. This ignores the lack of evidence that intentional weight loss improves health outcomes independently of behaviour changes, such as exercising regularly and eating a more nutritious diet, a 2022 article in Frontiers of Psychiatry noted. It is likely the acts of exercising regularly and eating healthier foods improve health outcomes rather than weight loss as such. Weight loss is neither a prerequisite for improved health nor an appropriate target for treatment, the article noted.
Moreover, being overweight is associated with improved mortality among community-dwelling older adults, a 2022 study published in Gerontology found.
So, why are overweight people encouraged to diet and become skinny? Diet culture is a widespread belief system in Western cultures that equates thinness with health, gives social status to weight loss and exercise behaviours, prioritises control and restriction of foods, moralises food choices, and contributes significantly to body dissatisfaction. Studies since 1985 have reported variously that 69-84% of American women were dissatisfied with their bodies; 93% of 168 female students surveyed at a Spanish university wanted to change at least three areas of their body; and 60% of Austrian women aged 60-70 were dissatisfied with their bodies. Women, no matter their age, are habitually unhappy with their bodies and want to be thinner.
Social scientists have long been aware of this cultural phenomenon. For example, the impact of Western diet culture was profoundly demonstrated in Fiji during the 1990s when broadcasters introduced Western television shows. Until then, bulimia nervosa had been unheard of in the Pacific Island nation.
However, three years after the introduction of Western soap operas and advertisements, Fijian teenage girls reported dissatisfaction with their bodies. Critical indicators of disordered eating were now present, with 11% of Fijian teenage girls inducing vomiting to control their body weight. While 74% reported feeling too big or fat sometimes, 83% stated that television had influenced their feelings or their friends feelings about their body shape or weight.
Diet culture is all around us but is not consciously seen. It shapes how women (and men) think and feel about our bodies and eating habits, whether through newspaper headlines, magazine advertisements for womens shapewear, derogatory jokes about fat bodies, or metaphors like you are what you eat.
You mentioned that you hate how you look, and that is a very telling illustration of diet cultures impact on women. It is unfortunate that even at retirement age, diet culture is still able to make women feel less than worthy because of their body weight.
The problem is not your body weight but instead that our culture has convinced you that losing weight is the only path to good health and looking good. You know about healthy eating, the importance of exercising regularly and understanding your psychology, so focus on those things, not your body weight, and your body will settle into its natural weight range. That weight may not be what diet culture tells you it should be or what you wish to be, but your body is the ultimate authority in this case, and no amount of dieting will permanently downsize your body to a weight it cannot sustain long-term.
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Why weight-loss diets don't work long-term - New Zealand Herald
Crash diets may work against you and could have permanent consequences – New Zealand Herald
Crash diets may work against you and may make weight loss more difficult. Photo / 123rf
Those trying to kick-start their weight loss or wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While its true that to lose weight you need to eat fewer calories than your body uses each day, crash diets may actually work against you and may make weight loss more difficult.
Crash diets have been around for years, but have stayed popular more recently thanks to influencers and social media. Typically, these diets involve drastically reducing calorie intake to 800-1200 calories a day for a few weeks at a time. Proponents of these diets claim they can lead to rapid weight loss, which may explain why they have such a significant appeal.
Indeed, research has shown these diets can be very effective for certain people.
In a study of 278 adults with obesity, a 12-week crash diet of 810 calories a day led to greater weight loss after 12 months than people who reduced their calories only by portion control. The crash diet group lost an average of nearly 11kg versus 3kg in the moderate diet group.
Similarly, one study showed that very low-calorie diets may be beneficial for people with type-2 diabetes. The researchers found that 60 per cent of participants who ate 600 calories a day for eight weeks were able to put their type-2 diabetes into remission. They also lost about 15kg on average.
A follow-up at 12 weeks showed participants put about 3kg back on but, importantly, their blood sugar levels remained similar.
But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why about 80 per cent of diets fail with the person ultimately putting all the weight they lost back on, or even gaining more than they lost.
Your metabolism is the sum of all chemical reactions in the body. Its responsible for converting the food we eat into energy and storing any surplus energy as fat. Your metabolism is affected by many things, including diet, exercise and your hormones. Crash diets affect all these components.
With a crash diet, you consume far less food than normal. This means your body doesnt need to use as much energy (calories) to digest and absorb the foods youve eaten. You also lose muscle. All these factors lower metabolic rate meaning the body will burn fewer calories when not exercising.
In the short term, crash diets can lead to feelings of tiredness, which makes doing any activity (let alone a workout) challenging. This is because less energy is available and what is available is prioritised for life-sustaining reactions.
In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as cortisol. And over an extended period, typically months, high cortisol levels can cause our bodies to store more fat.
Crash diets can also reduce levels of the hormone T3, which is produced by the thyroid gland. Its critical in regulating our basal metabolic rate (the number of calories your body needs to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and weight gain.
Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, if not years.
If youre trying to lose weight, the best strategy is to follow a long-term, gradual weight-loss diet.
Gradual diets have been shown to be more sustainable and have a less negative impact on your metabolic rate than crash diets. Gradual diets can also help maintain energy levels enough to exercise, which can help you lose weight.
These types of diet also preserve the function of our mitochondria the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.
The ideal diet is one that reduces body weight by about 0.5 to 1kg a week. The number of calories youll need to eat per day will depend on your starting weight and how physically active you are.
Eating certain foods can also help maintain your metabolism while dieting.
Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate 11-14 per cent above normal levels, whereas diets high in carbohydrates or fats can only do this by 4-8 per cent. As such, try to ensure about 30 per cent of your days calories are made up of protein when trying to lose weight.
High-protein diets also help you feel fuller for longer. One study found that, when a participants diet consisted of 30 per cent protein, they consumed 441 calories fewer over the 12-week study period compared with a 15 per cent protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss.
While it may be tempting to crash diet if youre trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise and eat plenty of protein.
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Crash diets may work against you and could have permanent consequences - New Zealand Herald
The popular diets that do and don’t work, according to a dietitian – Body+Soul
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The popular diets that do and don't work, according to a dietitian - Body+Soul
Low Carb Diet Meal Plan: Dietitians Share Foods To Eat And Tips – TODAY
Low Carb Diet Meal Plan: Dietitians Share Foods To Eat And Tips TODAY
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Low Carb Diet Meal Plan: Dietitians Share Foods To Eat And Tips - TODAY
New Year’s Resolution Diets Don’t WorkWhy Do We Keep Trying to Make Them Happen? – Glamour
When you think of all the diet schemes promoted every January, its clear theyre doing more harm than good.
The January dieting culture is incredibly detrimental to mental health, Attwood says. Diets are set up to fail, so people are left feeling as though they are the failure, when in fact the diet and wellness industries make money off of the unsustainable nature of intentional weight-loss, creating a cycle of guilt, shame, and blame that distracts us all from fully showing up in our lives and pursuing things that are truly meaningful to us.
Diets are set up to fail, so people are left feeling as though they are the failure.
If breaking this cycle sounds too intimidating, I have good news: Youve already started. Not only are you choosing to read this story, but youre in the right place to continue the work: online.
There is ample research establishing a link between social media use and body dissatisfaction, eating concerns, anxiety, depression, and drive for thinness, but at the same time, social media can serve as a mental health resource when used mindfully and consumed critically, Dr. DeCaro explains. So no, you dont have to become a digital nomad to tune out all the noise.
As an alternative, Dr. DeCaro suggests unfollowing anyone posting information or advice about food who isnt a registered, size-inclusive, anti-diet dietician, and blocking accounts that negatively impact your mood or increase the urge to engage in harmful behaviors, such as restricting or overexercising. Certain social media sites have underutilized features built into the platform that could be helpful for some, such as setting a limit on TikTok screen time, and turning on restricted mode can reduce some triggering content, she says.
If our happiness is tied to our body size, we will forever be chasing an elusive target.
Thats why Attwood recommends filling your feed with people of all body sizes who encourage you to eat for joy and pleasure: I always tell clients to trust their gut instinct about someone they follow on social media. If it makes them feel a less than positive emotion, they dont need a reason or explanation. Just hit unfollow. Your gut reaction is reason enough.
If digital tools arent providing adequate reprieve from triggering content, Onysko suggests limiting time on social media in general throughout the month of January, or taking a break indefinitely.
Another pro tip? Try to reframe how you think of self-improvement. The biggest focus should be on how you want tofeel, not on how you want to look, Onysko says. Dr. DeCaro agrees: Shift your mental energy to your core values instead of your appearance. Create goals to live a life more aligned with those values. When you take the time to identify what is truly important to you, chances are the size of your clothes wont matter as much as you thought it did.
Our bodies are meant to change, and will continue to change throughout our lives.
For example, if one of your New Years resolutions is to incorporate more movement into your daily routine, be sure to disassociate the activity from weight loss or body size. When we take the focus off of changing our body with a workout, that small mental shift can improve our relationship with movement and with ourselves. Exercise shouldn't feel like a punishment, Dr. DeCaro says.
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New Year's Resolution Diets Don't WorkWhy Do We Keep Trying to Make Them Happen? - Glamour
Will the First Global Food Systems Declaration Work? – EARTH.ORG
The first global declaration on curbing emissions from food production agreed during week one of COP28 is a start, say researchers.However, one must acknowledge that the declaration avoids addressing some of the most contentious issues in the realm of emissions reduction.
More than 130 countries have signed the COP28 UAE Declaration on Sustainable Agriculture,Resilient Food Systems, and Climate Action, a declaration pledging to reduce greenhouse gas emissions from processes related to producing and consuming food. These countries represent 5.7 billion people and 75% of all emissions from global food production and consumption, according to this years host, the United Arab Emirates (UAE). The agreement marks a historic moment in the nearly three-decade history of climate summits, as it is the first time that the importance of food systems is formally recognised.
Food production and consumption contribute substantially to greenhouse gas emissions, constituting approximately one-third of the global emissions, with meat and dairy accounting for emissions but providing just 18% of the worlds calories. Meat and dairy production are also leading causes of other environmental ills, including deforestation, pandemic risk, and water pollution. Plant-based foods typically have a much smaller carbon footprint, and require far less land and water.
The declaration has garnered widespread approval. Its great to finally have food on the COP menu, said Clement Metivier, a climate and biodiversity policy expert at the World Wildlife Fund (WWF) for Nature in the UK. There is really a growing momentum around food systems transformation to tackle both the biodiversity and climate crisis.
However, the declaration has faced scrutiny from food experts, including the International Panel of Experts on Sustainable Food Systems, due to the lack of specific targets or explicit measures to tackle sustainable diets.
You might also like: Why Global Food Security Matters in 2023
The declaration, signed on December 1st, 2023 acknowledges the pivotal role of agriculture and food systems in both contributing to and mitigating climate change. It recognises the significant threats to food availability, particularly for vulnerable communities, and delineates goals to transition to lower-emissions diets, bolster resilience, enhance food security, and advocate for the well-being of marginalised workers.
By signing the Declaration, signatories committed to incorporating food and agriculture into their upcoming rounds of emissions reduction plans, commonly referred to as Nationally Determined Contributions (NDCs), demonstrating their commitment to achieving the objectives of the Paris Agreement. But its initial impact looks likely to be limited.
Notably, the declaration lacks legal binding, and it overlooks the significant role of fossil fuels within food systems, such as the use of transportation, farm machinery, and refrigeration. Furthermore, the latest draft text, crucial for all nations to endorse at the conclusion of COP28, does not address food systems. It was a glaring omission, said Metivier, who raised hopes for rectification in the final version.
Its at least a commitment at the highest level, but theres still not much specificity in terms of what actually needs to be done, said biodiversity and agriculture researcher Lim Li Ching at the Third World Network, a non-governmental organisation based in Malaysia. We need an inclusion of food systems and phasing out of fossil fuels to be built into the revision of national climate commitments.
We cannot meet our global climate goals without urgent action to transform the industrial food system, said Lim Li Ching, co-chair of IPES-Food and senior researcher for Third World Network. But while this is an essential first step, the language remains very vague and specific actions and measurable targets are conspicuously missing.
The resolution will only be meaningful if governments turn the promises into real policies. The 134 countries who have committed to the declaration will need to work with every actor in the food system to deliver real lasting change, says Jennifer Morris, CEO of global environmental organisation The Nature Conservancy.
Reducing emissions from agriculture is a complex task, as it involves changing farming practices, land use, and potentially altering dietary patterns. The diverse nature of agricultural systems
globally makes it challenging to find one-size-fits-all solutions that are effective across different regions and farming contexts.
For example, reducing meat consumption may be feasible for individuals in high-income countries; however, the situation is more complex in low- and middle-income nations. In these countries, meat serves as a scarce protein source for many, meaning cutting down on meat is not as achievable.
The nutritional needs of different individuals must also be taken into account. The universal healthy reference diet, created by the EATLancet Commission on Food, Planet, Health demonstrates what an ideal diet would look like that increases the likelihood of attainment of the UN Sustainable Development Goals (SDGs). It prioritises the consumption of vegetables, fruits, whole grains, and more, over red meat and processed foods. However, some researchers questioned whether the diet would provide enough nutrition for people in low-income settings.
You might also like: Can We Feed the World Without Destroying It?
Implementing changes in food systems may also face resistance from powerful economic and political interests. Agricultural industries, particularly those tied to conventional and intensive farming practices, may resist changes that could impact their profitability. Transitioning to more sustainable practices might require financial investments and changes in production models that some businesses may find economically challenging.
Concerns have been raised about the influence of the meat industry, whose lobbying reportedly includes efforts to create positive livestock content at COP28. A recent Guardian investigation exposed how pressure from the meat industry led to the Food and Agriculture Organization (FAO) diluting reports and suppressing evidence of livestocks impact on the climate emergency. Notably, the COP28 declaration does not explicitly mention meat or livestock, raising questions about the industrys role in shaping climate related policies.
As the world grapples with the urgency of addressing the agricultural impact on climate change, the question lingers: Will this declaration actually work?
While it is a first-of-its-kind international agreement, the declarations vagueness, lack of specific targets, and the absence of legal binding raise concerns about its effectiveness. The complex landscape of global food systems, coupled with potential resistance from influential economic interests, particularly in the meat industry, underscores the challenges ahead. The upcoming revisions of national climate commitments provide an opportunity to rectify current shortcomings and pave the way for a more concrete and impactful approach to curbing emissions. Ultimately, its success hinges on the translation of commitments into policies and the collaboration of nations and stakeholders across the food system spectrum.
You might also like: 3 Biggest Threats to Global Food Security
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Will the First Global Food Systems Declaration Work? - EARTH.ORG
Macro Diet 101: How to Count Macros for Weight Loss, Per Dietitians – Prevention Magazine
Dieting to lose weight is one thingand there are plenty of ways to do itbut the macro diet, specifically, is more than a weight loss strategy. Counting macros instead of calories helps you better understand your food, ensuring that you eat nutrient-dense meals to fuel your body and mind while potentially helping you lose weight in the process. So, how does counting macros for weight loss work?
Serious athletes have long paid attention to their macronutrientsalso known as macrosas a way to optimize their performance. But more recently, macro-focused diets (also known as flexible dieting) have become popular among fitness enthusiasts and people who want to keep their weight in check. The macro diet, not to be confused with the macrobiotic diet, is all about counting the percentage of macronutrientsthose being carbohydrates, fats, and proteinsin the diet and hitting a specific percentage target of the three, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
Meet the Experts: Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Amy Goodson, R.D., C.S.S.D., registered dietitian; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
So what is the macro diet all about and is it something worth trying? Here are the answers to all of your questionsincluding exactly how to get started.
The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrientsprotein, carbohydrates, and fatinstead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.
Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.
Most foods have two or even all three different macronutrients, but theyre categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.
Not all macronutrients are created equal. The quality and amount of different macronutrient groups might determine if your blood sugar falls or stays stable, if you have steady energy or are all over the place, and how much you eat at a sitting, says registered dietitian Amy Goodson, R.D., C.S.S.D. All of those things factor into how well youre able to stick to your healthy eating plan.
For example, here are healthy choices in every macronutrient category:
Carbohydrates: Healthy carbs are typically high in fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.
Proteins: Good picks for healthy, lean proteins: chicken, turkey grass-fed beef, fatty fish (like salmon and mackerel), eggs, and plant-based options like beans and chickpeas.
Fats: Satiating, healthy fats include olive oil, avocado, nuts, and seeds.
There are several benefits in counting macros versus counting calories. First, it may help you make more nutritious choices by forcing you to consider the quality of your food. For instance, lets say youre following a calorie-counting diet and are allotted 200 calories for your afternoon snack; that means you could eat something healthy like an apple and a tablespoon of almond butter, but it also means you could eat 200 calories-worth of a non-nutritious snack to satisfy your cravings. When youre counting macros, you need to choose a snack that would fit your macro plan.
And if weight loss is your goal, counting macros has one major benefit: People following a macro diet tend to eat a little more protein than the average eater. Protein requires more energy to digest and use than carbs or fat, plus it dampens your appetite, says Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss. So, a macros diet could help you feel more full between meals.
Perhaps the biggest benefit of a macro diet is having the flexibility to choose foods you truly enjoy, as long as it fits your macro plan. Finding a good balance of nutrient-dense foods is important, but choosing an IIFYM plan allows you the freedom for an occasional indulgence, which, for many people, makes it easier to stick to in the long-run.
In some cases, counting macros is easier than counting daily calories, but not always. It can be a simple process if youre following basic guidelines, like filling a specific portion of your plate with protein, carbs, and fat. But meeting specific number goals (like aiming for X grams of protein per meal) isnt really any easier, Goodson says. As with any diet plan that focuses on counting, it can be rather time-consuming and difficult to sustain for the long term, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. For the average person, a healthy style of eating should not have to involve math skills, she adds.
The macro diet also tends to turn meal and snack time into a puzzle. It creates a macros Tetris game of trying to find something to fill in exactly what you need for one macro without going over on the others, Fear says. That can be tough since very few foods are made up of just one macro. While a cup of plain, low-fat Greek yogurt packs 20 grams of protein, for instance, it also has 8 grams of carbs and 4 grams of fat.
Finally, the macro diet can exacerbate or lead to disordered eating. Placing a lot of attention on measuring, counting, and recording macros can fuel obsessive habits around food. A macros diet may feel more restrictive as you need to hit your targets each day, explains Prest.
In theory, macros dieting can help you lose weight. But its not any more effective than counting calories or even just paying attention to your portions, Fear says. And in practice, it can be a lot of work.
Still, its worth trying if the whole puzzle-piecing aspect sounds like fun to you. If its enjoyable as a game, then macros counting helps someone to continue eating in a certain way when they might otherwise get bored, Fear says. But if that kind of attention to detail feels like a chore or makes you anxious, it may be tough to maintain.
Being aware of macros, not counting, can benefit most individuals with weight loss, notes Gans. Including protein and fat, alongside a high-fiber carb, aids in satietyhelping an individual to be less hungry, she explains.
If you are someone with an eating disorder or recovering from an eating disorder tracking macros may not be appropriate, says Prest. Gans agrees that if a person has a history of an eating disorder, it would be ill-advised to follow any diet that has restrictions or rules, she adds.
That depends on your age, size, and activity level. Those who work out need a different amount of carbs and protein than someone who is more sedentary, Goodson says. But in general, these ratios are a good place to start:
Now that you know which macro ratio works best, you can figure out the actual number of macros you need and keep track of them in three basic steps:
Again, this depends on your age, size, and activity level, as well as your weight loss goals. Use a calculator thatll factor all of this in, like the National Institutes of Healths Body Weight Planner.
Once youve got your calorie count, you can use your macro ratio to determine exactly how many grams of protein, fat, and carbs to eat each day. This involves a little bit of math, but you can save time by using a macro calculator, like the one from freedieting.com. Using this tool, we were able to learn that a woman eating 1,500 calories who exercises for half an hour most days of the week would need 150 grams of carbs, 112 grams of protein, and 50 grams of fat daily.
Now that you know how much of each macro you need, youll have to keep track of the amounts that youre actually getting from your meals and snacks. Just like with calorie counting, the easiest way to do this is with a food tracker app, Goodson says. Most mobile applications that help you track and log foods should provide a macro percentage of your overall diet, says Prest. Popular macros tracking apps include:
The whole idea of a macro diet can be overwhelming. This kind of detail-oriented tracking definitely requires commitment, and like calorie counting, it can be particularly challenging if you go out to eat a lot.
An easierthough less precisealternative is to just rely on your eyeballs, Goodson says. If youre looking to get your macros in and hate tracking food, a good rule of thumb is to make a little over a quarter of your plate lean protein and about a quarter of your plate whole grains or starchy vegetables (like sweet potatoes). Fill the rest of your plate with non-starchy veggies, which, when it comes to macro counting, are considered carbs. As long as some of the items on your plate have added fat (like salad greens tossed with a vinaigrette or chicken roasted with olive oil), you dont need to worry about making a space for fat on your plate.
And if youre still hungry, fill up on more veggies, Goodson says. This method wont guarantee that your macros line up with a 30/30/40 breakdown, but itll still ensure you get a decent amount of protein at each meal and arent overdoing it on the starchy carbs. Just as important, itll help keep your portions in check. Both of those things can help you reach your weight loss goals.
If you are looking to count macros for weight loss, you should consider seeking the advice from a registered dietitian to help you customize the macro percentages based on your activity level, age, and goals, says Prest. You can find a registered dietitian nutritionist in your area for guidance and support at eatright.org.
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Marygrace Taylor is a health and wellness writer for Prevention, Parade, Womens Health, Redbook, and others. Shes also the co-author of Preventions Eat Clean, Stay Lean: The Diet and Preventions Mediterranean Kitchen. Visit her at marygracetaylor.com.
Madeleine, Preventions assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscienceand she helps strategize for success across Preventions social media platforms.
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Macro Diet 101: How to Count Macros for Weight Loss, Per Dietitians - Prevention Magazine
Military Diet Plan: Pros and Cons of the 3-Day Weight Loss Method – Prevention Magazine
When you hear the term military diet plan you may assume it to be a method that preps soldiers for boot camp. But that is not the case. In fact, the military diet lacks any affiliation with the military, and does not adhere to the nutritional principles employed in actual military practices, explains Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer. So what is it, then? Below, dietitians explain, and more importantly, detail the restrictive menus potential dangers.
Meet the Experts: Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer and Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook.
The Military Diet is a three-day eating plan that promotes weight loss, says Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook. Its claim to fame is its potential ability to help followers lose 10 pounds in one week when they adhere to a strict diet plan for three days followed by eating within a caloric limit for the remainder of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories daily during the initial three days, says Andrews.
Andrews explains that although those who follow the military diet do so intermittently, others take more drastic measures and may adhere to the pattern for an entire montha plan that is said to result in weight loss of up to 30 pounds. However, as a registered dietitian, I strongly advise against pursuing such an approach, she says.
Essentially, the diet is low in fat and relies on calorie restriction to facilitate rapid weight loss, adds Andrews. Even during the four days off, individuals are encouraged to adhere to a low-calorie regimen of 1,500 calories or less.
Below are some examples of foods listed in the military diet:
Many fast foods, fried food, whole dairy products, sweets, and sugary drinks are avoided on the military diet, adds Manaker. Alcohol is also discouraged, as it provides empty calories and can slow down the bodys metabolic processes. Starchy veggies and white bread are also avoided.
Like most fad diets for weight loss, the military diet may help followers lose weight at first, however, due to its restrictive nature, the pounds are likely to return (and potentially even spike higher) when participants revert to their normal, everyday diets, says Andrews. This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run, she stresses.
As a result, the military diets effectiveness in the long term is questionable, Andrews continues. Therefore, it is advisable to seek guidance from a weight loss registered dietitian to explore more balanced and sustainable dietary approaches for long-term health and weight management goals.
The safety of the military diet is a topic of debate among health professionals, explains Manaker. While it may result in short-term weight loss, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over an extended period, she adds. It can potentially lead to nutrient deficiencies and does not foster long-term healthy eating habits.
If youre looking to lose weight, then the military diet should help you see results. But, it doesnt come without risk. In fact, the dietitians we spoke with for this story recommend against trying the diet.
Andrews says that the nutrient deficiencies associated with the restrictive diet can lead to health complications like fatigue, weakness, and impaired immune function, as well as mental and emotional drawbacks.
Individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits, she says. Furthermore, the preoccupation with food, strict dietary rules, and constant focus on caloric intake can contribute to an unhealthy relationship with food, leading to feelings of guilt, shame, and anxiety surrounding eating habits. In serious situations, those feelings can escalate into disordered eating, she adds.
The military diets official website outlines its three-day eating plan as follows:
Day 1:
Day 2:
Day 3:
During the four days off, its generally advised to consume a balanced, low-calorie diet, aiming for around 1,500 calories per day or less, Andrews explains. Its important to consult with a healthcare professional or registered dietitian before starting any new diet plan, especially one as restrictive as the military diet, to ensure it is suitable for your individual health and nutritional needs.
If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.
Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. Shes always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelors degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.
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Military Diet Plan: Pros and Cons of the 3-Day Weight Loss Method - Prevention Magazine