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Jan 27

The TREAT diet might be the best way to lose weight and keep it off, expert reveals – The Sun

IF you've already given up on your resolution to lose weight this New Year, then you're not alone.

Research suggests that by January 19, most of us will have ditched our diets - and it's easy to see why.

1

Many of us start the year by going full steam ahead - whether thats going to the gym seven days a week or cutting out carbs completely.

But we fall off the wagon once we realise that our new lifestyle isnt sustainable.

Yet an expert claims to have come up with a way of to lose weight for good - a "treat diet".

Dietitian Terri Ann Nunns says the answer to sustainable weight loss is allowing yourself a small treat every day.

She says: It might seem counterproductive, but a treat a day really is the way to lose weight and more importantly, keep it off.

It might seem counterproductive, but a treat a day really is the way to lose weight and more importantly, keep it off

"Deprivation and restriction might help you to lose weight quickly, but before too long your cravings will get too much and you could end up bingeing on all the food you deprived yourself.

Allowing yourself a small daily treat helps you to stay in control of your cravings and makes your diet sustainable in the long term.

"Lets be honest no one wants to swear off chocolate for the rest of their life, so its about finding ways to include your favourite treats in your diet in a way that doesnt become detrimental to your overall health.

Here, she shares her top tips on how you can try out the TerriAnn Treat Plan yourself...

A treat a day doesnt mean eating a tub of ice cream every evening - its about eating a little of something you fancy to satisfy that sweet tooth or savoury craving.

Often, a small treat is enough to satisfy those cravings, without consuming a large number of calories.

For the best results, include a single treat of under 150 calories a day into your diet.

Sweet treats for less than 150 calories

1 Cadbury Chocolate Mousse -105 kcal

20g dark chocolate -100 kcal

5 jelly babies -100 kcal

35g dates - 100 kcal

2 ginger biscuits - 100 kcal

20g sweet popcorn -100 kcal

3 x Mcvities Thins Milk Chocolate biscuits -93 kcal

1 bag of quavers -88 kcal

1 low calorie hot chocolate - 50 kcal

10 strawberries -50 kcal

1 square of dark chocolate - 50 kcal

1 shortcake or ginger nut biscuit - 50 kcal

100g pineapple -50 kcal

Staying on track can be difficult, so make it easier for yourself by planning all your meals in advance - including snacks and treats.

Knowing what youre going to eat every day in advance will not only make it less likely that youll reach for convenience foods, which are usually higher in calories and less likely to keep you full, but having a treat on the horizon will also help to keep you on track when you feel tempted.

Increase your chances of sticking to your plan by prepping food on a Sunday in advance of the week ahead and buying treats in bulk.

Lower calorie options can be harder to find so stock up to ensure you dont reach for higher calorie foods when cravings hit.

In theory a cheat day an entire day off your diet where youre allowed to eat what you like is fine, but in practice it can lead to overeating and bingeing on all the foods you deprived yourself of during the week.

This is because an entire treat day once a week can lead to an all or nothing mentality youve been good all week and you feel like you need to make up for it.

However, this can be detrimental if youre trying to lose weight, and you could easily undo all the good work of the previous week if you consume too many calories.

Instead, incorporate more regular treats into your diet but on a smaller scale, to avoid this binge eating cycle and to ensure you keep within a calorie deficit.

Be honest how many times have you bought yourself a bar of chocolate or a bag of crisps and finished the pack before youve had chance to really enjoy it?

Were all guilty of eating on the go, while watching TV or on our phones, but when enjoying a treat, its important to take the time to truly savour it.

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Mindful eating will help you to appreciate your food more, and youre more likely to be able to stop at just one small treat.

Try to eat more slowly and without distractions, and take the time to engage your senses notice how your food looks and smells as well as tastes.

Youll probably find you finish your treat feeling much more satisfied.

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The TREAT diet might be the best way to lose weight and keep it off, expert reveals - The Sun


Jan 27

If You Want to Lose Weight, Follow This Dietitian’s Simple and Satisfying Smoothie Hack – POPSUGAR

You can squeeze so much nutrition into a smoothie. You can include fresh fruit, seeds, and veggies, and if you throw in a little protein powder, smoothies make a satiating meal that's quick and delicious. But if you sip down your morning smoothie and it typically leaves your stomach growling an hour or two later, try this dietitian's hack add oats to your blender!

Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, recommends her clients eat more whole grains like oats because "studies have shown that diets rich in whole grains help support weight loss and reduce inflammation," she told POPSUGAR. "They provide a hefty dose of plant protein and fiber, which aids in satiety and helps balance blood sugar levels so you stay fuller longer."

Rolled oats are a great source of slow-digesting carbs, fiber, and protein, all of which aid in that satiated-for-hours feeling. After grinding up a quarter-cup to half-cup of rolled oats in the blender, add the rest of your smoothie ingredients and blend until well combined. The result is a thicker, more fiber-filled smoothie that's sure to keep you feeling full well until lunch time.

If you want to prepare your smoothie the night before to save time and you prefer a more silky-smooth texture, try this banana oat smoothie recipe that involves soaking the oats overnight. It offers 10 grams of satiating fiber and over 14 grams of protein, and it tastes thick and delicious like a milkshake!

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If You Want to Lose Weight, Follow This Dietitian's Simple and Satisfying Smoothie Hack - POPSUGAR


Jan 24

How to lose weight in 6 months like this guy who lost 22 kg by cracking the code to a healthy weight loss plan – GQ India

A healthy weight loss plan is a combination of not just working out daily and eating well yes, sorry to burst your bubble. A healthy weight loss plan requires you to understand your bodys strengths and weaknesses and then play them up according to your advantage. Much like what 34-year-old Manav Raj did to lose 22 kg and trim from a whopping 117.5 kg to 95 kg in 6 months. I was diagnosed with multiple health issues insulin resistance with serum range (more than 25 mlU/L),high blood pressure (around 140/100 mm/HG) and fatty liver Grade 1 after an episode of muscle spasm pain in my spine, he says.

And apart from the physical damage ravaging my body, the insecurity of being diabetic compelled me to make a change and create the below healthy weight loss plan to not just lose weight but also imbibe fitness as a part and parcel of my life, he adds.

To understand the methodology of nutrition and weight loss, I enrolled myself in an online diploma from Udemy Academy, under one of their coaches, Mr Akash Sehrawat. He focuses on a long term strategy to build a healthy body composition instead of just weight loss and even how to reach the same with proper BMR and BMI calculation, muscle mass retention and a proper breakdown of the bodys fat percentage.

After understanding these concepts, Raj says that he made the below diet plan and workout regime for himself.

I started eating as per the circadian rhythm (sleep-wake cycle) of the body and in line with my circadian rhythm, I started following the 16:8 pattern of intermittent fasting.

QUICK READ: Intermittent Fasting or Keto Diet: Whats better for weight loss?

During my 8-hour eating window, Id eat a balanced diet comprising 50% Carbs and Vitamins, 30% Protein and 20% Fat. Id keep a track of my calories with the help of an app and also pre-plan my meals. Id actually tweak them daily in accordance with my activity levels.

QUICK READ: How many calories should you eat every day to lose weight?

I tried to burn a minimum of 1500 calories per day, and for the same I followed a mix of both anaerobic exercises (Dumbbells, etc) and aerobic exercises (Yoga asanas). This mixed routine was followed by walking for at least 6000 steps.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

Id suggest these lifestyle changes:

- Follow a consistent diet plan and workout routine

- Avoid high glycemic index food and fatty foods such as Maida, Rice, Potatoes, Pakodas and Samosas.

- Ensure you stay hydrated. Drink around 3 litres of water daily and get ample sleep as well.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight in 6 months like this guy who lost 22 kg by cracking the code to a healthy weight loss plan - GQ India


Jan 24

Jessica Simpson recalls taking diet pills to lose weight at the direction of a music exec – The Union Journal

Jessica Simpsons weight battles have actually been well-documented, but also for the very first time shes confessing that she depended on diet pills to remain trim as well as began taking them when after a music exec informed her she was obese.

In yet one more passage from her future narrative, Open Book, Simpson states conference after that-Sony Music Entertainment top dog Tommy Mottola when she was a 17- year-old ambitious vocalist. She stated he wanted to sign me, which she mored than the moon regarding. And then he said, You gotta lose 15 pounds.'

Jessica Simpson claims she took diet pills for 20 years after a music exec informed her she was obese as a 17- year-old ambitious vocalist. (Photo: John Shearer/Getty Images for Jessica Simpson Collection )

Simpson, that had not yet finished senior high school, remembered reasoning, What? I was five-foot-three and weighed 118. She stated celebrity manufacturer Mottola informed her, Thats what it will take to be Jessica Simpson.

Hoping he would certainly assist her the method he did super stars Mariah Carey, Celine Dion as well as Jennifer Lopez, Simpson stated she quickly took place a stringent diet, as well as began taking diet pills, which I would certainly provide for the following 20 years, indicating she lastly quit taking them a long time after entering into recuperation for alcohol as well as tablet dependency in November 2017.

While Simpson did decline the weight she was asked to shed, she was depriving. It likewise was unsafe to her self-image, leading to her calling herself awful names.

Heres Jessica Simpson in 1999 2 years after she began taking diet pills to maintain her weight at 103 extra pounds. (Photo: KMazur/WireImage)

I began to listen to voices when I was alone at evening, awaiting the resting tablet to begin: Do extra sit-ups, fat butt,' she kept in mind assuming. By the time we got to the release of my second albums first single, Irresistible, I was down to 103 pounds. Everyone went on about how great I looked, but I couldnt enjoy it because I was so freaking hungry.

Simpson stated one more instruction of the tag was to show more skin.

Yahoos efforts to reach Mottola, that currently heads Mottola Media Group, were not quickly effective.

Tommy Mottola being bestowed a celebrity on the Hollywood Walk of Fame inOctober (Photo: Albert L. Ortega/Getty Images)

In a 2009 Vanity Fair tale regarding Simpson, both Mottola as well as Simpson mentioned their preliminary conference. It occurred in July 1997 as well as Simpson stated she was delighted not simply to possibly ink her very first significant document bargain yet since Mottola was wed to Carey, that was one of her preferred musicians. (Mottola as well as Carey had a bitter split the following year. In his 2013 narrative, he said sorry to Carey for being controlling as well as obsessive towards her yet stated, it was part of the reason for her success.) The music exec really did not conceal that Simpsons looks played a component in authorizing her to Sonys Columbia department.

She hada terrific little appearance as well asa terrific perspective,a fresh brand-new face, as well as something(******************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************** )bit various than Britney[Spears] as well as allof them, he informed the publication.She could actually sing.

The VF post likewise makes it clear whySimpson maintained covertly standing outdietpills for 20 years.The post was everything about whether she might change herself after 2 boxoffice flops, an undesirable nationmusic cd as well as particularly after being photographed lookingfat in mother pants.The author spoke about it beingadanger sign that photosturned up in the tabloids that revealedthe starlet, onstage, looking less than slender, holding the microphone like a turkey leg, and wearingthe pants she was mercilessly mocked for.(Fun truth:The pants werea dimension 4.)

JessicaSimpson executes at the999KissCountry24 thAnnualChiliCookOffat CBSmithPark onJanuary25,2009 inPembrokePines,Fla(Photo:LoganFazio/GettyImages)

The job interviewer took placeto explainSimpson that information in her narrative exactly how she came to be addictedto alcohol by utilizing itto mask her stress and anxiety asnervous claiming herhands trembled as well as comprehensive exactly how she boughta glassofPinotGrigioIt appearedto tranquil her.She really did not desireto speak about herweight, so,of program, thats all I could assumeof it opulent each inquiry in my mind:What are you working with currently[that youre fat]?Do you see on your own as componentofa course, withChristina as well asBritney[or are you too fat]?

The job interviewer likewise kept in mindSimpsonsextra pounds had gone back to wherever they came from, existing only in a few dated pictures on the Internet. Jessica was skinny again.

Simpsonsweight battles have actually beena story throughout her job.Her body was commemorated when she shook thoseDaisy Dukes inthe2005 movieTheDukesofHazzard, yet she was mercilessly mocked too.Nowa style magnate,Simpson constantly attributeddiet as well as workout, with her veteran instructorHarleyPasternak, never ever disclosing that she made use ofdietpills asa prop all that time.

Simpson likewise worked asa(*************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************************** )Watchers spokesperson, making use ofthe program after having her very first 2 kids in2012 as well as2013 After the birthof little girlBirdie in2019,Simpson shed an incredible100 extra pounds in 6 months exercising withPasternak, going from240 extra poundsto140

OpenBook will certainly be out onFeb 4 as well as its currently clear that its loaded with some fact bombs.Simpson likewise tapedthe audiobook in addition to brand-newmusic that is motivated by her narrative.

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Jessica Simpson recalls taking diet pills to lose weight at the direction of a music exec - The Union Journal


Jan 24

The serious consequence of exercising too much, too fast – The Conversation US

Every 365.25 days, when the Earth completes a full orbit around the Sun, we humans have the opportunity to hit the reset button and become fitter, finer versions of ourselves. As usual for January, social media is humming with advice on how to eat better, exercise regularly, lose weight and remain healthy. We feel particularly invincible at this time of year, armed with renewed vigor and motivation to purge ourselves from previous indulgences and our couch-potato ways.

The New Year is also the time when our overzealous, instant-gratification selves emerge, and we do too much exercise too soon to make up for lost time. Exhaustive muscular work, especially following a period of inactivity, can cause mechanical and chemical disruptions to muscle cell membranes which trigger the muscle cells to burst.

I am an exercise physiologist and sports medicine specialist who studies exercise-associated collapse. I am seeing and hearing of more incidents of skeletal muscle ruptures that are causing harm in other parts of the body.

This information is not designed to scare people back onto the couch. The key take-away from highlighting these cases is to remind athletes, coaches and mere mortals that the desired physiological response to a training stimulus requires both a gradual buildup period and period of recovery in between training sessions.

The medical term for skeletal muscle cell rupture is rhabdomyolysis, or rhabdo for short. When muscle cells rupture or explode, the intracellular contents are released into the bloodstream. These cellular contents include enzymes, such as creatine kinase; electrolytes, such as potassium; and proteins, such as myoglobin.

Myoglobin, in particular, is a big, red protein that can block the kidney filtration system, or renal tubules, that serve as kidney plumbing. It also can dissociate into toxic byproducts that injure kidneys. In rare cases, too much myoglobin in the bloodstream can stop kidney function altogether, as happened with a 27-year old marathon runner who died from kidney failure.

In a study we conducted on college swimmers, we saw a cluster of rhabdomyolysis, in which six out of 34 swimmers were hospitalized after participating in a 20-minute or so arm competition to see how many pull-ups, rows and bench presses they could complete. Cases of symptomatic rhabdo, or those needing medical treatment, appear to be increasing within collegiate sports teams at an alarming rate, with the characteristic appearance seen in football players returning to January practice after a season-ending holiday layoff.

To date, 17 cases of team rhabdo have occurred from doing too much, too soon, too fast and include a variety of sports such as football, swimming, lacrosse, soccer, track, basketball, softball, volleyball and golf.

So, what about us mere mortals trying to get back in shape? Any physical activity that is either new or excessive can cause symptomatic rhabdo. Excessive gardening, weightlifting, CrossFit type activities and even a routine Army physical fitness test have triggered symptomatic rhabdo with kidney injury.

Over 90 cases of rhabdo have been documented after spinning, while 119 high school students in Taiwan ended up in the emergency room after their teacher made them complete 120 push-ups within five minutes. Thus, harmful muscle cell rupture can occur after any degree five minutes to 36 hours of exuberant and/or unaccustomed physical activity.

In combination, gradual training and appropriate recovery allow beneficial muscular, cardiovascular and body composition adaptations to occur, such as building muscle, increasing fitness and losing body fat. Our research confirms that a two-week gradual introduction into training after a layoff is required for muscle cell membranes to fully adapt to training stress.

Subclinical rhabdo, or muscle breakdown without acute kidney injury or debilitating symptoms, is common and represents the typical response to training which does not require medical treatment. However, hard exercise, especially following a layoff, with the following signs or symptoms within one to two days requires an appropriate medical examination:

There are risk factors which increase the likelihood of developing rhabdo following a workout. These risk factors include exercising in the heat, dehydration or overhydration, binge drinking, excessive coffee consumption, extreme dietary practices (vegetarian or high protein) and possessing the sickle cell trait. Both men and women can develop symptomatic rhabdo, although we see more cases in men. Smaller arm muscles appear more susceptible to rupture after five to 30 minutes of exercise than bigger leg muscles for reasons that remain unclear.

Although symptomatic rhabdomyolysis is uncommon, this emergent complication of exercise should be on everyones radar since cases are on the rise. We coaches, trainers, scientists, practitioners and others encourage everyone to reap the joys and benefits of regular exercise training. However, we caution against exercising too much too soon. Self- (or coach-) inflicted skeletal muscle cell explosions are fully preventable with adherence to smart, physiologically sound approaches to training.

[ Youre smart and curious about the world. So are The Conversations authors and editors. You can read us daily by subscribing to our newsletter. ]

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The serious consequence of exercising too much, too fast - The Conversation US


Jan 21

Weight Loss tips: How to lose weight like this guy who lost 22 kgs by making these 4 changes in his routine – GQ India

Weight loss diet plans and frantically-worded weight loss tips will only help you till a certain degree on your fitness journey and then unfortunately leave you on a plateau, which is actually quite difficult to overcome. But fret not. There are many other ways sustainable ways and habits that you can cultivate to lose weight in a healthy manner. Here, 40-year-old Rajesh B tells us how he lost 22 kgs in a year by tweaking his daily routine via the below 4 steps.

At my heaviest, I weighed 96 kgs, and wanted to lose weight to be able to play with my child freely. So I made the below small changes in my lifestyle to lose 22 kgs and trim to 74 kgs.

1

Avoid all things white - I started avoiding all things white, ranging from rice to sugar.

2

Eat an early dinner - I made it a point to get done with my dinner by 6:00 pm and to curb any late night temptations or eating again, Id brush my teeth immediately after finishing my food.

3

Start exercising - I consciously started cultivating good habits such as exercising early in the morning daily.

4

Stay motivated - I started reading motivational books to keep me going on this journey. Books such as The Power of Habit by Charles Durham helped me understand that good habits can be cultivated via three steps: a trigger, routine and reward, and from this learning, I made the below changes in my daily routine to help me further.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

My daily routine comprised - waking up early in the morning and immediately drinking a glass of hot water with lemon and honey - this was also my trigger. This was set in stone by plugging in my headphones and donning my jogging/walking attire to clock in 10,000 steps. Now with both my trigger and routine in place - I started setting small rewards for myself. For example: when I trimmed to 75 kgs, I got myself a t-shirt. My new goal now is to trim to 72 kgs - then I will get myself a new cap.

QUICK READ: 6 five-minute habits to help you lose weight, gain muscle, and live a healthier life

The main thing, according to me, is to work on your daily habits, and consciously replace bad ones with good ones. Say in my case, eating (again) in the evening was one of my biggest challenges. So I added another trigger by immediately brushing my teeth. Keep yourself motivated by watching good videos and reading good books.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 17 kgs to fit into his favourite pair of jeans

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Weight Loss tips: How to lose weight like this guy who lost 22 kgs by making these 4 changes in his routine - GQ India


Jan 21

This Guy Overcame His Gym Nerves and Lost 80 Pounds in 9 Months – menshealth.com

The turning point came when Chris Hwalek saw a picture of himself. Since he was young, the 43-year-old electrical sign installer from Somers, Connecticut, had been pretty heavy. Hed put on some pounds in high school, playing as lineman on the football team. As his weight crept up as an adult, he didnt really think about it. Then he saw the photos. I never considered myself grossly obese, he says, but that picture made me realize I needed to do something.

There were other signs, including knee pain and sleep apnea. I was going to go in for sleep studies because I snored so heavy, Id stop breathing and suddenly catch my breath, he says. The problem, he realized, was his diet. In his line of work, eating out was common, but hed also eat out of boredom while he drove. That meant fast food two or three times a day, plus chips and salsa at night. Sugary foods, take out, late night eatingHwalek was doing it all. I had no cut off switch, he says. I was always hungry.

When he saw that mortifying picture of himself, he weighed 276 pounds. Thats the worst I had ever been, he says.

Hed tried to lose weight before, but expecting instant results left him frustrated. This time he tried WW (formerly Weight Watchers) to curb his diet. He cut beer and sugary drinks, making them an occasional treat instead of a daily routine. He started eating leaner foods like eggs and chicken; he upped his vegetable intake and focused on protein from turkey, along with black beans. I definitely wasnt starving myself, he says, but he was losing about two pounds a week.

Hwalek also started going to the gym, learning the exercises online. He overcame his initial awkwardness, learning as he went. Some days hed pull into the gym parking lot and just sit, until he could push himself to enter. False motivation is better than no motivation, he says. Within months, he found himself wanting to hit the gym. He was shedding pounds and beginning to feel better.

In about nine months he lost 80 pounds. His knee pain eased and his snoring disappeared. I feel like I was given a second life, he says. His target goal had been 230 poundsset when his size kept him from trying a simulated skydiving ride on a cruise shipbut he sailed past it. I wanted to keep going, he says. I wasnt turning back.

It feels my mind has yet to catch up to my body, he says. Im still not quite used to myself. I see my reflection in a window and get taken aback. Hes now planning to get even leaner: Ive never had a stomach worth showing off, he says. It feels like Ive come too far to let up.

Hes in it for the long haul, and he reminds anyone trying to follow in his footsteps that it takes time to remake yourself. Keep in mind its a marathon, not a sprint, he says. Thats how I messed up trying to lose weight before. I wanted instant results. It just doesnt work that way.

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This Guy Overcame His Gym Nerves and Lost 80 Pounds in 9 Months - menshealth.com


Jan 21

We Asked A Nutritionist To Debunk These 9 Celebrity Diets – The Handbook

Atkins, Keto, Dukan, the Vogue White Wine Diet we could go on. When it comes to staying trim, the A-list dont mess about with their diet regimes. But do they really work and are they actually good for you? We asked clinical nutritionist Suzie Sawyer to debunk eight of the most popular celebrity diets. Heres what she had to say

Fast becoming one of the celeb go-to diets of modern times, intermittent fasting is to the 2020s what Atkins was to the 1990s. The idea is that you fast for a strict given period; e.g. either from 8pm-12noon or restrict your calorie intake significantly two days per week and eat relatively normally the other five. The usual routine is to skip breakfast and eat one meal around 1pm and another around 8pm. This means the body is then fasting for 16 hours straight, allowing it to burn fat when its in the post-absorptive phase of digestion.

What does it look like? Eggs, smoked salmon and avocado for the first meal and chicken, broccoli and quinoa for dinner.

Who does it? Kourtney Kardashian and Jennifer Lopez.Verdict: There are many health benefits to this diet especially relating to heart disease and inflammatory issues. However, it may be low in antioxidants, which can affect the immune system because theres less opportunity for food intake overall. This one needs to be strictly followed to stand any chance of the body getting what it needs.

The crux of this one is super-low carbs with high fat, pushing the body into ketosis; when the body is forced into breaking down fat for fuel. Whilst theres certainly merit in keeping a diet low in carbs overall, which reduces the release of the fat-storing hormone insulin, following the Keto for a prolonged period can lead to acidosis (when the body contains too much acid) or at the very least mood swings, constipation and energy lows.

However, its certainly very effective for weight loss and you can choose the rate at which you want to lose weight by closely monitoring the total number of calories youre eating on a daily basis. For example, if you want to lose a kilo per week (a sensible approach), an average-sized woman would need to eat around 1,500 calories daily. Around 65% of those calories would come from fat.

What does it look like? Eggs and bacon for breakfast, chicken and salad for lunch and steamed fish with mixed vegetables for dinner.

Who does it? Halle Berry and Adriana Lima.

Verdict: Weight loss can be achieved quickly, and with around 30% of calories coming from protein, the body wont lose muscle mass, which frequently happens on weight loss plans. However, youll likely to have quite a few nutrient deficiencies, especially calcium, as the diet contains no dairy or other calcium-rich foods such as soya milk.

The vegan diet contains no foods from animal sources at all, therefore it will naturally contain lots of nutrient-rich fresh fruits and vegetables, whole grains, beans and legumes. Another positive of the diet is that since our food chain is far from perfect with tonnes of animal products being pumped full of chemicals and antibiotics, youll be escaping their onslaught.

What does it look like? Homemade beans on wholegrain toast for breakfast, chunky vegetable soup with barley and tofu for lunch and vegetarian goulash with whole grain brown rice for dinner.

Who does it? Venus Williams and Ariana Grande.

Verdict: The vegan diet is generally nutrient-dense with good levels of lots of key trace minerals such as magnesium, potassium and calcium. However, vegans can sometimes miss out on some vitamins, especially vitamin B12. Interestingly, tempeh is taking over from tofu in terms of popularity as a vegan protein source. Tempeh contains probiotics, which naturally encourage the bodys production of vitamin B12, so this could help to plug some of the gaps. However, taking a daily multivitamin can also do the job.

This one has been around for many years and is still very popular with celebs. Its based on being In the Zone where your body better manages the insulin response and has more control of inflammatory issues. The diet requires a balance of 1/3 protein and 2/3 carbohydrates with just a small amount of monounsaturated fats from avocado, olive oil and nut butter. The great news about this diet is that it includes plenty of colourful foods every day and is much more likely to give the body the nutrients it needs; richly coloured fruits and vegetables are loaded with vitamins and minerals.

However, its lacking in essential polyunsaturated omega-3 fats found in oily fish, nut and seeds. These fats are needed for hormone balance, glowing skin, healthy eyes, heart and brain.

What does it look like? Egg white omelette with spinach and mushrooms for breakfast, chicken salad with avocado for lunch and roasted cod with veggies for dinner.

Who does it? Jennifer Aniston.

Verdict: The diet will naturally contain loads of antioxidants because theres plenty of fruits and vegetables included, although starchy veg and highly sugary fruits such as bananas should be avoided. Its low in essential omegas, plus its difficult to get the ratios exactly right which may deflect from its effectiveness.

Quite possibly the most ridiculous diet weve ever heard off, the original plan was published in the 1977Vogue Beauty & Body Book and provided very little variety other than eggs, wine and steak.

What does it look like? Just that one hard-boiled egg for breakfast, a glass of white wine (dry and preferably Chablis) and a black coffee. The same again for lunch but bumped up to two eggs and two wines and dinner serves up a 5oz steak with black pepper and lemon juice, plus the remainder of the white wine (youre allowed one bottle per day).

Who does it? Hopefully no one has done this since 1977.

Verdict: Whilst initially, consuming a bottle of white wine a day might put a smile on your face, it will quickly turn to tears and tantrums on this diet. Youll lose weight because there are so few calories, but it will seriously affect your emotional wellbeing, not to mention digestion. Avoid at all costs.

One of the most famous fad diets out there, first devised by Robert Atkins, it became a dedicated eating plan of many celebrities over the years. The idea is that by subscribing to a low carbohydrate intake, it could lead to weight loss.

What does it look like? Meat and full fat dairy. Beef, pork, lamb and chicken are encouraged, as are fatty fish like salmon and sardines. Low-carb veggies such as kale, spinach, broccoli and asparagus (think the greener the better) are welcomed, as are butter, cheese and cream.

Who does it? Kim Kardashian

Verdict: The Atkins diet contains high protein and fat, both of which will keep you feeling satiated. Whilst it lacks antioxidants and some nutrients, its fine for a relatively short period and will certainly help stop Type 2 diabetes in its tracks, if thats where youre heading.

A bit like Atkins, the Dukan Diet was created by Dr Pierre Dukan, a French practitioner who specialised in weight management. Its all about high-protein, low-carbs.

What does it look like? Alternating days of lean meats and vegetables beef, pork, poultry and eggs one day, followed by a day of veggies the next.

Who does it? Kate Middleton

Verdict: This diet is very balanced as it contains 100 different foods, its high in low-fat protein and theres some really tasty meal options. However, the lack of carbs might affect mood after a while.

This diet is basically a throw-back to caveman times based on meat, fish, vegetables, fruit, nuts and seeds. Out go dairy, sugar, grains, legumes and beans.

The good news is that since its based on healthy eating principles, with foods that are not processed or pumped full of hormones, its certainly not in fad territory, unlike some other celebrity diets.What does it look like? Spinach, mushroom and tomato omelette to start the day (look for omega-3 enriched eggs), wild salmon salad for lunch and organic roasted chicken with mashed sweet potatoes, broccoli and peas for dinner. Its not going to be cheap.

Who does it? Miley Cyrus and Matthew McConaughey.

Verdict: Your diet will be very clean with no refined foods allowed. It naturally follows that youll be getting a great range of nutrients. However, the Paleo Diet could lead to deficiencies in the mineral iodine, since dairy is one of the main sources. We know that 17% of women of child-bearing age are iodine-deficient and iodine is key for growth and brain development during pregnancy.

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health and is thought by some to fight off serious diseases such as cancer.

What does it look like? Raw fruit and vegetable, seeds and nuts, legumes and soy are all in but eggs, meat, alcohol and caffeine are all out.

Who does it? Victoria Beckham and Sam Smith are said to be fans.

Verdict: The body strictly maintains its slightly alkaline state as a normal part of its daily work. However, by eating plenty of green leafy and root vegetables and lemons which are all alkaline, youll notice joints will run smoother, hair and skin will shine and glow, and youll also lose some weight.

Any changes in eating regimes, including these diets or even if you are trying to cut down (or cut out) food groups such as dairy, red meat and carbohydrates will have an effect on your nutritional balance. Suzie says, I always recommend taking a good quality daily multivitamin to top up on all the essential vitamins and minerals like The Alive! Ultra Wholefood Plus range.

Suzie Sawyer is a Clinical Nutritionist for http://www.feelaliveuk.com

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We Asked A Nutritionist To Debunk These 9 Celebrity Diets - The Handbook


Jan 10

The 5 fad diets that DO help you lose weight fast and its good news for keto fans – The Sun

IT seems that just about every week there's a new diet craze.

And like many fads, they will go out of fashion just as quickly as they came in.

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Usually, a fad diet will promise rapid weight loss and other health benefits, without any scientific evidence to support them.

But one dietitian has admitted that there are a handful of diet trends that shouldn't be ignored.

In fact, Sydney-basedSusie Burrell says that when followed the right way they can even provide long-term results.

Here, she reveals the five fad diets she believes are the most effective...

Over the last couple of years, droves of celebrities have credited the keto diet for keeping them in shape.

But the high-fat, low-carb isn't actually anything new.

It was originally developed in the 1920s to help patients suffering from epilepsy.

Writing on her blog, Susie said:"A keto approach requires followers to reduce their carbohydrate intake to an extremely low level so that ketosis or fat burning is induced as the body breaks down fat stores directly to be utilised as fuel.

"A keto approach requires followers to replace carbohydrate intake with fat."

A keto approach requires followers to replace carbohydrate intake with fat

She explained that the diet requires followers to break up their food intake to 10 per cent carbs, 70-80 per cent fats and just 15-20 per cent protein.

"This is why you see a lot of avocado, butter, eggs and cream utilised in keto diets," she says.

"The reality is that most diets that claim to be keto are actually just low in carbohydrates as opposed to achieving these ratios of fat, protein and carbohydrate.

"In real life, achieving these ratios in your diet is somewhat challenging but if you can, and do follow it, it will work very effectively."

The paleo diet is often dubbed the "caveman diet" because it promotes a diet similar to that of our stone age ancestors.

Before modern agriculture developed around 10,000 years ago, people typically ate foods that they could hunt or gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.

Susie writes: "The focus on fresh, unprocessed food naturally supports weight loss, as does the complete avoidance of processed carbohydrates.

"The only down side tends to be an especially low intake of dietary calcium and while fibre intake from vegetables and fruit may be adequate, a number of followers find the lack of insoluble fibre intake from grains and legumes can result in constipation."

A very low calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer.

It usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

It's not an easy diet to follow and it's not generally recommended without the supervision of a doctor - but it does work.

VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained

Susie explains: "Very Low Calorie Diets that generally utilise meal replacement products and diet shakes to achieve an extremely low calorie intake of just 800 calories per day have again been used for many years in clinical settings to achieve weight loss.

"Now commonly utilised by weight loss surgeons prior to surgery, VLCDs are extremely effective in reducing fat stores in the liver whilst also inducing ketosis as overall calorie and carbohydrate intake is extremely restrictive.

"VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained unless underlying eating habits are significantly altered long term."

The 5:2 diet is a type of fasting diet based on the idea of scoffing what you like five days of the weeks and severely restricting for the other two.

The part-time aspect appeals to many people because there is no restriction on what youeat for five days of the week.

On the fasting days, dieters are meant to eat 25 percent of their recommended calorie total - 500cals for women and 600cals for men.

Susie says they've been shown to be effective in supporting relatively slow weight loss at between 1kg and 2kg a month.

She added: "It appears that significantly restricting calorie intake for brief periods has a number of metabolic benefits in the body which in turn support fat metabolism.

"The biggest issue is that you will not lose weight as quickly as many desire."

The last diet approach Susie highlighted is the low card diet.

She explains that like the keto diet, carbs are restricted to about 10-20% of your overall intake.

But as it's not as high fat, it leaves you with more room for protein that keto does.

Susie adds: "Low carbohydrate diets, or diets that require followers to eliminate virtually all bread, rice, cereal, pasta, fruit and starchy vegetables are extremely effective in achieving fat metabolism, at least in the short term.

"The issue for most is that as soon as any of these high carb foods are reintroduced weight tends to be rapidly regained and becomes more and more difficult to lose in subsequent attempts."

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The 5 fad diets that DO help you lose weight fast and its good news for keto fans - The Sun


Jan 10

1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won’t Reduce That Rate – WisContext

WisContext serves the residents of Wisconsin, providing information and insight into issues as they affect the state. We want to share what we've learned, and media and educational organizations are welcome to republish our articles online and/or in print.

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Despite the millions of Americans who go on a diet each year, obesity rates are higher than ever thanks, in part, to lifestyle. In Wisconsin, only 50% of adults meet the state's physical activity recommendation of at least two-and-a-half hours of aerobic activity each week, and only one in six adults eat five or more fruits and vegetables each day. Habits like these may contribute to a 32% obesity rate, ranking Wisconsin the 21st most obese state in the United States.

Given these numbers, many people are looking for ways to lose weight quickly and easily. In recent years, the ketogenic diet (also known as the "keto diet") has become all the rage, partly because it promises such fast results. While it may be trendy, it's important to know just what the keto diet is before jumping onto another health bandwagon.

What is a "ketogenic" diet?

The human body uses glucose, derived from carbohydrates in the diet, as its main source of energy. Fat is the body's second option. When the body burns fat, it uses these products and converts them into ketone bodies, another fuel source for the body's organs and tissues. This is called ketosis and is a process that usually only occurs during times of starvation or fasting, when the body needs to use its fat stores.

There is no standard keto diet for weight loss. A ketogenic diet restricts carbohydrate consumption usually to less than 50 grams per day. A typical keto diet may call for 5% of total calories from carbs, 20% from protein and around 70% from fat. Meanwhile, the Dietary Guidelines for Americans recommends a diet made up of 45-65% carbs, 15% protein, and 20-30% fat.

Ketogenic diets have been used to treat epilepsy since the 1920s. Studies have shown that the diet can be effective in some patients whose seizures do not respond to medications. The University of Wisconsin Hospitals and Clinics uses nutrition therapy to treat epilepsy with individualized ketogenic diets. A registered dietitian provides nutrition education and counseling for patients with epilepsy.

How might the keto diet help with weight loss, and how is it problematic?

Doctors and nutritionists don't know all the ways the keto diet works, but it seems to suppress appetite and burn more of the fat that the body already has stored. Evidence is conflicting, as some studies have shown that weight loss on a ketogenic diet is greater for some people than weight loss on a conventional diet during the first six months, but have found no differences in weight loss at one year. Other studies have demonstrated maintained weight loss at one year, but the long-term implications of a ketogenic diet are still unknown.

A very low carb diet may assist with quick weight loss, but much of that is water weight. There are also initial side effects, including nausea, headaches and fatigue.

Longer term, a lack of enough fruits, vegetables and whole grains means a ketogenic diet will be low in important vitamins, minerals and fiber. This may lead to its own short- and long-term health problems.

Because the keto diet isn't more effective at providing long-term weight loss than a typical healthy diet and routine exercise, most people would be better off managing weight by following the U.S. dietary guidelines, paying attention to portion sizes and increasing physical activity. The keto diet may be more promising for people with certain medical conditions than for weight loss in the general population.

Finally, anyone considering a special diet should first talk to a healthcare provider.

1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate was originally published on WisContext which produced the article in a partnership between Wisconsin Public Radio and PBS Wisconsin.

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1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate - WisContext



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