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In the pantheon of fad diets, there is perhaps none more hated on than gluten-free. And despite how annoying fad dieters are (if I hear one more person order a salad because theyre gluten-free and then ask for croutons), its not unreasonable to want to avoid foods that might possibly be bad for you. But is gluten actually bad for people who dont have a problem with it?

Theres no real evidence that avoiding gluten leads to tangible health benefits, assuming that you dont have celiac disease or non-celiac gluten sensitivity. But there also havent been many studies that actually asked that questiontheres just not much information out there. On Thursday we got some preliminary answers...kind of.

People who eat low gluten diets are at a higher risk of getting type 2 diabetes, according to results presented on Thursday at the American Heart Association Meeting. Its crucial to point out here that these researchers werent looking at people on gluten-free diets. The researchers were only studying associations between eating less gluten and getting diabetes. Their study size was massive199,794 peoplebecause they looked at data from three of the largest long-term studies in the United States: the Nurses Health Study, the Nurses Health Study II, and the Health Professionals Follow-up Study. These studies have been following hundreds of thousands of medical professionals for decades, gathering data of all kinds about their lifestyles and overall health, with the intention of understanding more about disease risk. That gives scientists a plethora of data to figure out what lifestyle factors make you more likely to get particular diseases.

When these studies began in the 70s and 80s, though, gluten-free diets werent a thing. They were a thing if you were among the less than one percent of people with celiac disease, but beyond that most people had never even heard the word gluten. So instead the researchers had to estimate gluten intake based on the study participants' answers to questionnaires about their diet, and then look to see how many people who ate low or high gluten diets ended up with type 2 diabetes. These large data sets are perfect for finding significant links between certain lifestyles and diseases.

Theyre not so great at finding causesin that they cannot determine causality at all. For example, the data could tell you that theres a statistically significant link between eating nuts and heart health, but it cant tell you that eating nuts causes a healthier heart. It may be that people who eat nuts tend to exercise more, or that people who eat nuts also eat other foods that are good for the heart. Or maybe nuts really do directly improve your cardiac capabilitieswe just cant tell that from correlational data.

So its not that eating less gluten causes an increased risk of diabetes. Its that eating less gluten is associated with an increased risk. And theres an important confounding factor there: foods that are low in gluten also tend to be low in fiber, and eating fiber found in whole grains decreases your risk of stroke, heart disease, obesity andwait for ittype 2 diabetes. Its possible that gluten intake actually has nothing to do with diabetes risk, its that people who eat less gluten also eat less fiber, and the lack of fiber is whats affecting the likelihood of getting diabetes. We just dont know yet.

If what these researchers found has more to do with fiber intake, then at least this negative outcome of eating less gluten could be mitigated by eating foods high in fiber. There are plenty of gluten-free grains that have high fiber, like quinoa, sorghum, teff, buckwheat, and oats (especially steel-cut ones). Swapping in those grains could help compensate for a lack of wheat, barley, and rye, the three grains people avoiding gluten cannot touch.

But there are other potential problems with eating gluten-free if youre otherwise healthy, many of which come back to the way we make gluten-free substitutes for common bread products.

Because the goal is often to try to create something as close to the gluten-y counterpart as possible, companies use things like processed rice flours, potato and tapioca starch, or other refined grains that can work together to create something resembling white sandwich bread or dinner rolls. Those refined ingredients tend to lack not just fiber, but also iron, folate, vitamin B12, calcium, and other essential vitamins and minerals. Plus, as one 2010 study found that healthy people who went on gluten-free diets had significant changes in their microbiome. Wheat provides about 70 percent of two types of carbohydrates that promote growth of certain helpful kinds of gut bacteriacarbs that many other grains dont have. And again, if youre smart about your diet, you can easily eat a gluten-free diet thats also replete with the right nutrients. Substitute in high fiber, nutritious grains to compensate for the lack of vitamins and fiber. Eat more bananas, onions, and garlic to get those bacteria-promoting carbohydrates. But dont just change your diet without thinking about it.

Its easy to cut out gluten, feel better, and attribute that to the lack of gluten when really what youve done is reduced the amount of junk food you eat. Suddenly you cant eat the cupcakes that your coworker brought in, and that croissant staring at you as you order your coffee is off limits. Youre eating less sugar and fewer simple carbohydrates and wow, you feel so much better! The trouble is that long term youre likely to become deficient in other areas of your diet unless youre careful. Which many fad dieters may not be.

All this means that the upshot is more complicated than all you gluten-free dieters are idiots or see I told you that gluten wasnt bad for you! The upshot is something closer to be thoughtful about your diet. If you think you feel better not eating gluten, dont eat gluten. Whatever. Its frankly boring and obnoxious to sit around bashing other peoples food preferences to make yourself feel superior. Let people eat what they want. Just please take your diet seriously.

Link:
How healthy are low-gluten diets anyway? - Popular Science

Over the course of my life, I have come up with great ideas for novels, only to see them published as I prepare to put pen to paper.

Game of Thrones, 2001, War and Peace, The Bible (King James Version), and now I find it happening again as I sat to write about gluten.

It just so happens that CNN came out with a very detailed article (found here) which does a truly excellent job of going through the whole history of the discovery of its role in celiac sprue, to todays toxin du jour.

I nearly gave up until I realized that most of my readers have fairly short attention spans, meaning that theyd much rather read a few paragraphs here, than an entire article.

So, without further ado, let me explain gluten.

Gluten is a protein found in wheat, rye and barley.

Patients with celiac sprue are now recognized to have an autoimmune disorder. Yes, they are allergic to gluten, but thats not the issue. The issue is that when their body is exposed to gluten, it attacks their intestines as well.

Our intestines are covered in villi which is where all of the absorption of liquids and nutrients occur. People with sprue attack that lining leaving the intestine unable to absorb. This will produce severe diarrhea.

Theres no cure, but, by simply avoiding gluten, these individuals can lead completely normal lives.

Now, Americans are usually loathe to let only a small group of individuals enjoy the notoriety of an uncommon disease. So gluten sensitivity evolved.

Which has created an entirely new line of foods at the grocery store, which proudly display the gluten free sign.

It is literally on everything, including things that one would never have imagined to have gluten anyway, like popcorn, which is made of corn (this is true).

Im waiting to see these labels on things like bleach soon.

It also allows them to be picky at dinner parties, without having to rely on the vegetarian excuse. (Which is a choice, as opposed to having a condition.)

But the real question is how did this come about?

The CNN article says it was started in the 1980s when a paper describing gluten sensitivity emerged. This meant some people suffered GI distress, like bloating, when they ate gluten, but did not have sprue.

I have another theory.

In the 80s and especially the 90s, the Atkins diet was all the rage.

Now, in this particular diet, which I will confess I tried, and lost 20 pounds, you avoid all carbs.

The good news is it really does work. The bad news is that you are constantly in a state of ketosis, meaning you have foul breath, are cranky and have no energy. Its a bad diet.

However, I believe that partly due to its success, variants arose, like the paleo diet, that didnt exclude good carbs, like fruits and vegetables, but left out things like bread.

These diets also work, and you dont have the side effects of the Atkins diet.

Once again, things like bread, were vilified, but now it was because of the fact it contains gluten.

Finally, as alluded to in the CNN article, gluten has now been associated with numerous diseases including schizophrenia and autism.

Because, why not.

After all, those societies that for millennia used wheat as a major component of their diet were all schizophrenic and autistic.

The bottom line is this.

Bread is not a bad food. Gluten, for the overwhelming majority of people, is not bad for you.

Too much bread is bad, because it will make your ass look big in those jeans.

And thats not glutens fault.

So, until next time: Stay Skeptical!

Please sign up for my blog, comment, and like!! Also, dont hesitate to send me ideas for future topics you might like to see.

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Health Care Mythologies - ChicagoNow (blog)

TUESDAY, March 7, 2017 (HealthDay News) -- Sticking to a diet is tough enough, but eating out with friends or family may up the odds of cheating by about 60 percent, a new study suggests.

"When you're in a restaurant, you're probably more vulnerable than you think you are," said study author Lora Burke, a professor of nursing at University of Pittsburgh.

"Whenever you're in a high-risk situation, you could easily eat beyond what you'd planned to," she added.

More than 70 percent of American adults over age 20 are overweight or obese, according to the U.S. Centers for Disease Control and Prevention. And an estimated 45 million Americans diet each year, according to Boston Medical Center's Nutrition and Weight Management Center.

In the study, Burke and her colleagues estimated both the rate of diet temptations and the probability a lapse would follow based on dieters' location -- such as home, a restaurant or workplace -- as well as whether they were alone or with others.

The researchers had 150 adults use a smartphone app to report when they felt temptation, and whether or not they succumbed to that temptation. Ninety percent of the volunteers were women. Eighty percent were white.

The study participants' average body mass index (BMI) was 34, putting them in the obese category. BMI is a rough measure of a person's body fat calculated with weight and height measurements. A BMI of 18.5 to 24.9 is considered normal. From 25 to 29.9 is overweight, and a BMI of 30 or over is considered obese.

As an example, a 5-foot-4 woman weighing about 200 pounds, or a 5-foot-9 man weighing 230, both have a BMI of 34 (the study average), the researchers said.

Diet temptations were defined as eating a food or an amount of food inconsistent with a weight loss plan. Diet temptations occurred most often in a restaurant while eating with others or in sight of others who were eating, the study showed.

Temptations didn't occur as frequently in another person's home as in a restaurant. But there was still nearly a 65 percent likelihood of a diet lapse in someone else's house.

"They're probably paying more attention to the social situation and the conversation and not as much to what they're eating, so they eat more," said Penny Kris-Etherton. She's a registered dietician and professor of nutrition at Penn State University. She wasn't involved in the new research.

"I would never tell anybody not to go out and eat with friends," she added. "That's not the message -- friends are so important. But be mindful of what you're eating."

The odds of a diet lapse were lower in other locations, such as work (about 40 percent) and in a car (about 30 percent). But, the study participants cheated on their diets nearly half the time when alone as well.

Burke and Kris-Etherton both urged people to frame their healthier eating plans as a lifestyle rather than a diet. Changing that mindset, they agreed, can help ease the pressure to perfectly adhere to dietary goals.

"If you know you want to go out on Friday night, have less to eat on Thursday and Saturday," Burke suggested. "Bank your calories. You can take a break. It's about balance."

Mary Williams is a registered dietitian in the department of family and community medicine at Christiana Care Health System in Wilmington, Del. She noted that restaurant dining is more challenging for those aiming to cut calories when they don't arrive with a plan in mind.

"Many times people go into a restaurant and have never looked at the menu, so they don't have a game plan in mind," said Williams, who wasn't part of the new research. "I often tell our clients to review the menu beforehand so they have some idea of what to pick so they're not unduly influenced by everyone [else]."

Kris-Etherton said those trying to lose weight can still enjoy eating out with friends by making a few small tweaks that can save them from consuming too many calories.

"If everyone is ordering alcoholic beverages, don't order a Long Island iced tea, which can have 800 calories," she suggested. "Order a glass of wine or something with far fewer calories."

"Also, you don't need dessert, especially if you have an appetizer," Kris-Etherton added. "If everyone's ordering dessert, maybe split one and take a couple of bites."

The study was to be presented on Tuesday at an American Heart Association meeting in Portland, Ore. Research presented at scientific conferences typically hasn't been published or peer-reviewed, and results are considered preliminary.

More:
Dining Out Can Doom a Diet - Lincoln Journal Star

Researchers say it is because people face more temptation to over-indulge when dining out than at home, work, or in their car

FATTIES are less likely to stick to a diet when eating in a restaurant, a study found.

Those on a calorie-restricted diet ate too much six times out of ten.

Getty Images

Researchers say it is because people face more temptation to over-indulge when dining out than at home, work, or in their car.

A group of 150 obese volunteers spent a year reporting what and where they were eating and whether they were tempted to break or broke their eating plan.

Temptations included guzzling sugary drinks or gorging on cake, a large portion of chips, or too much chocolate.

Getty Images

Participants had fewer temptations in their own or someone elses home than in a restaurant but were just as likely to lapse.

The risk of caving in to temptation fell to 40 per cent at work and 30 per cent in a car.

They were also more likely to cheat when surrounded by others who were eating.

Study leader Professor Lora Burke, from the University of Pittsburgh, said: Research into understanding and preventing weight regain is vital for improving the public health.

University of Pittsburgh

Helping an individual anticipate challenges and problem-solve high-risk situations can empower them to stay on track with their weight loss plan.

She said the findings could be used to develop weight-loss programmes, in which people are sent motivational messages when dining out.

The findings were presented at a conference hosted by the American Heart Association.

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Fat people more likely to cheat on calorie-controlled diets when eating out, study reveals - The Sun

wbur (Damian Dovarganes/AP)

No single bag of chips or bacon burger will kill you unless you choke on it. But in the big picture the very big picture how we Americans eat does often send us to earlier graves, and a new study out of Tufts University quantifies just how deadly our diets may be.

It estimates that over 318,000 deaths a year, ornearly half of American deaths from major "cardiometabolic" killers heart disease, stroke and diabetes were hastened by unhealthy eating.

I spoke with Renata Micha, an assistant research professor at Tufts and lead author on the paper just out in the journal JAMA. Our conversation, lightly edited:

What did your study do?

We developed a model that used national data on dietary habits and mortality, and used updated evidence of diet with cardiometabolic diseases to estimate how many deaths in the United States can be linked to poor nutrition. This enabled us to estimate deaths linked to poor dietary habits for the whole population, and also by age, sex, race and education.

And what did you find?

We estimated that nearly half of all deaths from heart disease, stroke and diabetes collectively, cardiometabolic diseases are linked to poor diet. And it wasn't just too much 'bad' in the American diet, it's also not enough 'good': Americans are not eating enough fruits, vegetables, nuts and seeds, whole grains vegetable oils or fish. Americans are overeating salt, processed meats and sugary-sweetened beverages. This is especially true of men, younger adults, blacks and Hispanics, and people with lower levels of education.

Is this a first in any way?

This study builds upon our earlier work and the work of other researchers. Instead of taking a microscopic view, we're zooming the lens way out to look at national patterns. In doing so, we hope to identify dietary changes that could benefit the greatest number of people. These results are representative of all Americans and help us identify what's most important in the American diet.

You found that high salt consumption is a particular threat but isn't salt somewhat controversial?

There is a little bit of controversy about how low is low enough for sodium, but all major national and international organizations agree that we should be eating less sodium. Americans are still eating a lot of salt in their diets. And as you've mentioned, overeating salt, in our analysis, was linked to more deaths than any other food or nutrients

Among your findings, what was the worst news and the best news?

The bad news is that Americans are not eating healthy. The good news is: But we now understand which foods we need to target to prevent Americans from dying prematurely from cardiometabolic diseases. I'm actually still amazed at how people and policymakers tend to forget the simple yet vital truth: Eating healthy can and will prevent people from dying from premature heart disease, stroke and diabetes. If we remember that simple fact, most of us can have healthier and better lives.

"Preventing deaths through promoting healthy eating habits is the most timely and urgent priority of our time, from a health perspective."

What do your findings mean for policy?

There are tremendous policy implications to this. Instead of spending billions and billions of dollars on simply treating disease, we have an opportunity to focus on preventing disease. Doing so would improve productivity in the workforce, decrease health care costs, and improve the lives of millions of Americans and their families. Preventing deaths through promoting healthy eating habits is the most timely and urgent priority of our time, from a health perspective.

Are there a couple of things that could make the most difference?

Potential population strategies include, for example, economic incentives such as subsidies for more healthy foods, or taxation of less healthy foods; improvements to the Supplemental Nutrition Assistance Program; and incentivized or mandated product reformulation, such as to reduce additives such as sodium and trans fats.

For example, the present findings suggest that salt is a key target population-wide salt reduction policies that include a strong government role to educate the public, and engage industry to gradually phase out or reduce salt content in processed foods, appear promising. In fact, the U.S. Food and Drug Administration has recently announced voluntary sodium reduction targets for the industry.

And at an individual level?

So simply as a take-home message of our findings: Try to eat more of the good and less of the bad. Basically, eat more fruits, vegetables, nuts and seeds, whole grains, vegetable oils and fish; and eat less salt, processed meats and sugary-sweetened beverages. Start by making one healthier choice each day and build on it.

Ultimately, for an individual, these findings are general results but don't mean, "If you eat badly, it will kill you," right?

Well, it definitely increases the risk of dying prematurely from these diseases. But of course, for any given individual there are other factors that will modify this risk, such as other dietary habits, their genetics or their physical activity. Just as with any medical or public health intervention, our findings should be considered as estimates of the average population.

Readers? Will knowing these latest big-picture stats affect your eating?

More:
Deadly Diets: Study Links Unhealthy Eating To Nearly Half Of American Heart Deaths - WBUR

Evidence lacking to support 'lead diet' Science Daily "It's not that these recommendations are bad or that they won't work. But if recommendations are being made based on diet or foods, there should be evidence backing that up, and the evidence is very limited. If the recommendation is that you should be ... and more »

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Evidence lacking to support 'lead diet' - Science Daily

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People struggling to resist tasty tidbits have a harder time sticking to their diets when at a restaurant or even just when they have company, a new study found.

The data showed that when people are at a restaurant or eating with others its pretty easy to succumb to temptation and have those French fries, said study co-author Stephen Rathbun, a professor of biostatistics at the University of Georgia.

Rathbun and his colleagues followed 150 people, 90 percent of whom were women, for 12 months to learn what makes people more likely to succumb to dietary temptation.

RELATED: When you eat can be as important as what you eat

The average body mass index (BMI) of the study volunteers was 34, which would translate into a 5-foot-4-inch woman, weighing 200 pounds or a 5-foot-9-inch man weighing 230 pounds.

Volunteers were given target calorie counts that were related to their weights. So, for example, women weighing less than 200 pounds were to aim for 1,200 calories a day, while women weighing more than 200 pounds were to try to keep their consumption to 1,500 calories a day.

RELATED: How to pair your foods to make them even more nutritious

The volunteers used a custom-developed application on smart phones to report when and where they felt tempted to break their diets. They also reported whether they gave into temptations, such as craving a large serving of calorie-dense food, a slice of cheesecake or several pieces of candy.

People were most likely surrender to temptation if they were with others, dining at a restaurant or at someone else's house. In fact, at restaurants there was a 60 percent chance the siren call of tempting food would win out over will power.

The odds of succumbing to the temptation of tasty treats was lower when people were at work or in their cars.

The researchers didnt count deviations from the diet that were planned.

RELATED: These 10 foods affect your risk of heart disease most

If a couple was going out to celebrate their anniversary, then whatever they ate on that special occasion was not considered a lapse, Rathbun said. We were concerned more about the unplanned lapses, when, for example, people went out with friends and ordered cake because everybody else did.

That doesn't mean we can't eat out if we want to hold firm with our diets.

Keri Glassman, a registered dietitian and TODAY contributor, made a few suggestions for powering past temptation while dining out. In her world, restaurants can be part of a healthy lifestyle if you make some adjustments. Here's her advice:

This one might seem counter intuitive: You're going out to dinner, so you should go hungry, right? Wrong.

"You don't want to get to the restaurant and dive head first into the bread basket," Glassman explained. To prevent this from happening, she suggested having a healthy snack (hard-boiled egg, 15 almonds or two slices of turkey) about an hour before you go.

RELATED: 6 smart grab-and-go snack options

If your friend orders French fries, you're more likely to do the same. But, the opposite approach works, too:

"If the first person orders something healthy, you'll be surprised at how many people follow suit," Glassman advised. So raise your hand, order first and choose the healthiest thing on the menu.

Order a glass of club soda or sparkling water instead of having a drink.

"It's an easy way to cut down on the alcohol for the evening," said Glassman.

RELATED: Drinking water is associated with healthier body weight, new study finds

"If there isn't a soup or salad that's fairly clean and simple, check out the vegetable side options," said Glassman. She recommended ordering something like broccoli rabe or green beans.

Portions are huge at restaurants! According to Glassman, the appetizer portion is usually the perfect choice.

"If you can't find any appetizers that you like, split an entree with a friend," Glassman said.

Read the original here:
Dieting? You may have to forgo lunch with the girls - Today.com

Theres nothing wrong with you!Thats true even if a particular diet did work for everyone else you know, but did NOT work for you.

By Dr. Thomas Polucki

Also try not to get fooled bythe latest diet fadbecause any diet only has about a 40 percent chance of working for you, at all.

Thats due to the fact that we all have slightly different nutritional needs.

And we all manage our stress differently too.

So thisfact makes it nearly impossible for a one-size-fits-all approach to nutrition even though thats exactly what most diets promote.

The nextdiet fadcould cause you a metabolic toxic meltdown, making ideal weight achievement nearly impossible.

And sustained healthy body fat ratio rarely comes from risky diets, dangerous drugs, surgery or extreme exercise.

Not so long ago I was 40 pounds overweight AND physically, mentally and emotionally miserable.

I tried low-carb, NO-carb, 1000 calorie, Mediterranean, Paleo and I worked out, HARD at least an hour EVERY day.

So it worked TEMPORARILY!

Because every time I went off plan, belly fat grew and no matter whatI was rarely happy.

Sound familiar? Or depressing? Because it is. Literally.

I discovered what most weight loss plans fail to mention: Fat effects brain chemistry and hormones, which affects thoughts, emotions, energy and more

And fast changes in body composition cause a strong rebound effect in these powerful chemicals.

But there is a way to hack the system. Unfortunately it doesnt come in a pill YET.

So I adopted a daily discipline:

And this daily discipline, with the help of a few supplements, has maintained nearly ideal body composition for the past five years, regardless of stress levels.

But it did not start out that way.

I had to initially detoxify and get my stress hormones balanced.Turns out dieting is really REALLY bad for you.

So when you are ready to get off the weight loss roller coaster and stop looking for a magic pill Call me. We need to talk

About Santa Clarita Chiropractor Dr. Thomas Polucki

Board-Certified Doctor of Chiropractic, Functional Medicine Practitioner, Medical Director of the Functional Diagnostic Nutrition Program, Certified Metabolic Typing Advisor

Now providing Functional Medicine services in most cities via phone consultations.

Nearby patients get treated by appointment at 25050 Peachland Avenue Suite 105, Newhall, California 91321.

By all means visit https://www.drpolucki.com for more information or call 661-753-9340 to schedule an appointment.

And please tune in, stream or download the Dr. Polucki Family Health Houron AM 1220 KHTS radio in Santa Clarita, California Mondays from 11 a.m. to noon.

The information in this article is not intended to diagnose or treat any disease.

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Diet Plans Exposed It's Not You, It's Them, Really Dr. Polucki Family Health Hour - KHTS Radio

Miami Herald

Veganism an option for young families, but make sure kids take their vitamins Miami Herald Veganism is a life choice made by some families that should be as respected as other diets like halal and kosher. It is important for vegan parents to seek out information and work hard to provide carefully planned, well-balanced, nutrient-rich diets ... and more »

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Veganism an option for young families, but make sure kids take their vitamins - Miami Herald

The past year presented us with countless crazy diet trends without much evidence to back them up. From the mono diet, to the taco cleanse, the most popular diets of 2016 were pretty outrageous.

Now, 2017 is proving that crazy diets are not going away: One woman recently opened up about her dramatic weight loss using the Teaspoon Diet, in which she measures out her portions and eats with a teaspoon.

Mathilde Broberg dropped nearly half her body weight with the method, starting at 268 pounds and nibbling her way down to 125 pounds over the course of two-and-a-half years. Following her weight loss, the 21-year-old is now a personal trainer and a sportswear model. "Firstly, my portions are around the size of a flat-out hand. I made sure my portions were no bigger than that. It stopped me piling-up a food mountain on my plate like before," Broberg, who estimates that she used to eat 3,500 calories a day, told the Daily Mail.

"I also started eating with a teaspoon rather than a tablespoon; that way, I was feeling full quicker. By eating with a teaspoon, it tricked my brain into thinking I was consuming way more than I really was. It worked well for me." She also cut junk food out of her diet. "I quit chips, candy, cake, bread, and pasta, as well as using a couple of great tricks to combat my greediness."

At 59", Mathilde was at the upper end of the obesity spectrum at her highest weight, and she qualified as underweight at her lowest. She had been obese since childhood, and after spending two and a half years committed to losing weight, she feared weight gain and developed what seems to have been problematic eating behavior, saying that she always wanted a model body. She admits she was often hungry during her weight-loss process and says she worked out "way too much." Mathilde has since put on 24 pounds of muscle and fat, but based on her daily food log, she continues to heavily restrict her portions, eating little more than 1,000 calories per day. Shira Lenchewski, MS, RD, a Los Angeles-based celebrity nutritionist, raised some pretty big red flags about this worrisome diet. "My food philosophy is pretty simple: food is nourishment and pleasure. I honestly dont believe you can live a happy, healthy life without both.

And you shouldnt have to choose. Part of achieving that balance involves getting in touch with your internal hunger and satiety cues," she shared. Eating mindfully can be the best way to nourish your body. Your brain takes 20 minutes to register the food in your stomach. And the palm of your hand can be used as a measuring tool for portion control; however, it is crucial to be sure you are getting enough calories and listening to the signals your body is sending you. "The problem for many of us is that we cant always pick up on those signals. So, although sensible portion control and dialling back on sweets and simple carbs can certainly be helpful," Lenchewski explains, "I would definitely caution against any type of extreme plan, especially one that promises to trick those internal signals, which we really want to be on point."

Continue reading here:
What's the Teaspoon Diet and does it work? - Daily Times

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