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On your pursuit to lose weight, you must have come across several diets. Today, keto or ketogenic diet is one of the most followed diets in the world. Many weight watchers are relying on it for fast and effective weight loss results. In fact, some studies suggest that a keto diet provide other health benefits, including improving blood sugar levels, reducing the risk of Alzheimers disease and more. However, it is important to know what to eat and what to avoid when on a ketogenic diet. When you are on a high-fat, low-carb diet, you need to know the difference between healthy fats and unhealthy fats. Also Read - The lazy Keto diet may be perfect if you find the original version too restrictive

When you eat a high-fat diet, your body reaches a phase called ketosis. It is a metabolic state in which the body produces ketone bodies out of fat and use them for energy instead of carbs. However, some fats can hamper this process and elevate your risk of developing diseases such as heart disease. So, today we are sharing with you a list of healthy fats that you should have when you are on a keto diet. Also Read - 5 best ketogenic foods to burn that stubborn belly fat

For years, we were urged to ban fats from our diet. However, more and more studies have suggested that eating healthy fats is, in fact, good for the body. For those of you wondering which fats are best for your health, keep reading on. Also Read - Keto diet for quick weight loss: The best foods that help you achieve ketosis

Polyunsaturated Fats

You can include polyunsaturated fats in your diet. However, you need to be careful about its intake. Most sources of polyunsaturated fats contain omega-3 and omega-6 fatty acids. However, you should eat more foods rich in omega-3s. Too much omega 6 can increase your blood pressure and lead to blood clots, which can increase the chances of heart attack and stroke. Omega-3s, on the contrary, are extremely important for the body. Coldwater fatty fish such as salmon, mackerel, sardines are great sources of omega-3. Nuts, seeds, flaxseed oil and canola oil are some other good sources you can include in your diet.

Monosaturated Fats (MUFAs)

Monosaturated fats are good for you if you are following a keto diet. It is touted as one of the healthiest fats to include in your diet. MUFAs can help lower cholesterol, control blood pressure and blood sugar levels, and alleviate the risk of heart diseases. Olive oil, avocado oil, nuts, canola oil, sesame oil are some of the good sources of monosaturated fats.

Saturated Fats

Not all forms of saturated fats are bad, but you must limit the quantity. Eating too much of this fat can increase cholesterol levels, and lead to heart problems. Red meat, coconut oil, eggs, cocoa butter, ghee, butter are some of the sources of good saturated fats. However, you must limit your intake.

It is also important to know the kind of fats you should avoid or at least reduce when you are on a keto diet.

Trans Fats

When it comes to unhealthy fats, trans fattops the list. It is a form of saturated fat. It is associated with several negative health effects. Studies have linked the intake of trans fat with heart disease, inflammation, and high bad LDL cholesterol. Processed foods like cookies, French fries, and fast food are high in trans-fat.

Published : October 28, 2020 3:25 pm

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Good fats vs bad fats: Know what to have when you go on a keto diet - TheHealthSite

While many people all over the world fast for religious and cultural reasons, there are also proven health benefits of this practice, as long as you do it safely.

Fasting is when you do not eat for a certain period of time. If you are fasting for health purposes, you can still drink water or black coffee.

There are many different types of fasting, says Andrew Wang, MD, PhD, a professor of immunobiology at Yale School of Medicine. The main types are:

Fasting has many mental and physical health benefits. Here are five benefits of fasting and how they work:

One of the main benefits of fasting is that it may reduce inflammation.

Inflammation is your body's natural response to infection and usually disappears after damaged cells are healed. However, when your body undergoes oxidative stress a process caused by an accumulation of free radicals you can enter a state of chronic inflammation. That's because these free radicals, which can come from both outside sources like pollution and bodily processes like digestion, begin attacking healthy tissues and cells.

Chronic inflammation can damage healthy cells, tissues, and organs, and is associated with many diseases, including heart attacks and strokes.

There are several ways that fasting may reduce inflammation in the body. First, when your body is in a fasted state, it is unable to convert glucose from food into energy, Wang says. Instead, your body has to rely on an alternative energy source called ketone bodies, which come from fatty acids. Your body produces fewer free radicals when burning ketones, which helps to reduce inflammation.

Fasting may also reduce inflammation by decreasing the number of monocytes a type of inflammatory white blood cell in the bloodstream. A small 2019 study on humans and mice found that short-term fasting for 19 hours significantly reduced monocytes in blood circulation.

When we age, our organs are prone to chronic inflammation called "inflammaging," Wang says. Chronic inflammation can contribute to cognitive decline and dementia potentially due to plaque buildup in the brain. Fasting helps to counter this by reducing inflammation, Wang says.

There is a growing body of research that suggests fasting can prevent the development of Alzheimer's in animals. While the research has not yet been conducted in humans, a 2019 study found that intermittent fasting can slow cognitive decline and improve the symptoms of Alzheimer's disease in mice.

The cognitive benefits of fasting are not restricted to the elderly. A small 2016 study tested amateur weightlifters after a 48 hour fast and found that fasting improved mental flexibility, which was defined as theirability to quickly and efficiently switch between tasks.

Fasting may also regulate blood sugar levels. Maintaining normal blood sugar is important to protect against diseases like type 2 diabetes.

Blood sugar increases when you eat, so it naturally falls when you fast, Wang says. However, your body will prevent your blood sugar from dipping too much by making glucose itself. This keeps your blood sugar at a healthy levels, which is considered above 70 mg/dL.

A small 2019 study of men at risk for type 2 diabetes found that restricting eating to a nine-hour window, called intermittent fasting, helped improve glucose tolerance. If you have diabetes, consult a doctor before fasting, as it can increase the risk of diabetic ketoacidosis for those who use insulin to treat their diabetes.

While research on this topic is limited, Wang says it is reasonable to assume that fasting boosts heart health by reducing inflammation and protecting against diabeteswhich are both risk factors for heart attacks and strokes.

A small 2012 study tested Muslims with a history of heart disease who fasted intermittently for Ramadan. After their fast ended, there was an improvement in their 10-year coronary heart disease risk score and a reduction in other heart risk factors like lipids profile, systolic blood pressure, and weight.

Fasting helps you lose weight by restricting the number of calories you eat. Intermittent fasting eating your meals in an eight-hour window earlier in the day helps with weight loss by keeping blood sugar levels lower in the evening when you are less active.

However, there is mixed evidence regarding if fasting for weight loss is more effective than a calorie-restricted diet. A 2015 review found intermittent fasting tends to lead to weight loss, with participants typically losing around seven to 11 pounds in 10 weeks. However, other studies found that intermittent fasting and calorie restriction were equally effective in helping people lose weight.

If you're looking to lose weight, talk to your doctor about the best method for you.

Fasting times can range significantly. While intermittent fasting usually involves fasting for about 16 hours a day, longer fasts can range from 24 to 72 hours.

There's no magic amount of time you should fast for, Wang says. The best thing to do is to listen to your body and determine what type of fast works for you. If you are feeling jittery, nauseous, faint, or otherwise unwell while fasting, Wang says you should consider breaking your fast.

People who should not fast include those who are:

You should consult with your doctor before fasting if you are:

Fasting may offer health benefits, like reduced inflammation, better heart health, and improved cognitive functioning. However, fasting is not advisable for certain people, and going too long without food can be harmful. If you are interested in fasting, it is important to listen to your body and ask your doctor if it's safe to fast.

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5 science-backed benefits of fasting, and how to fast safely and effectively - Insider - INSIDER

Babies are on a purely liquid diet for the first few months of life, whether you breastfeed or bottle-feed. Even after that, your baby or toddler may seem perpetually attached to their sippy cup! So, it may be surprising that babies can sometimes get dehydrated, just like adults.

Dehydration means that your baby has lost too much water and isnt able to drink enough fluid (milk) to replace it right away. Their small size makes it easier for babies and toddlers to lose water and get dehydrated. In serious cases, dehydration can be dangerous for babies if left untreated.

Heres what to know about dehydration in newborns, babies, and toddlers.

Signs and symptoms of dehydration can vary depending on how much water loss your baby has. They may also be different in newborns, babies, and toddlers.

Common signs of dehydration in newborns include:

Common signs of dehydration in babies and toddlers include:

Newborns often have a few hiccups when they first learn how to get milk. They may also have difficulty swallowing and digesting milk. Problems with latching on and getting milk are so common that in fact, these are a couple reasons why babies lose weight in their first week of life.

So some of the causes of dehydration in newborns are:

Older babies and toddlers have pretty similar causes of dehydration. Theyre most likely to get dehydrated when theyre feeling unwell. The flu, stomach viruses, and food intolerance or allergies can all lead to a temporary bout of dehydration.

Causes of dehydration in babies and toddlers include:

Treatments and remedies for your little ones dehydration depend on the cause and on how old your baby is.

If your newborn isnt yet latching on properly, keep trying to breastfeed at regular intervals. Let your baby try to latch on and then take a break when they get tired. Try to breastfeed again after 15 minutes or so. Theyll get the hang of it soon!

If your newborn is unable to breastfeed or youre not yet making enough milk, try different ways to deliver the milk. Pump breast milk or make baby formula. Use a bottle, sterile dropper, or a teeny baby spoon to gently feed your baby milk.

Spitting up and even vomiting is normal for babies as they get used to digesting milk. If youre formula feeding, try a different formula to see if your baby likes it better. You might be able to help your baby spit-up less with these tips.

If your baby or toddler sweats at night or when they sleep, dress them in breathable clothing, choose lighter bedding, and turn down the thermostat, to keep them from overheating at night.

If your baby or toddler has a fever, you might try sponging them down in lukewarm water. Also consider these tips to help bring the fever down.

You can trick your toddler into getting more liquid by letting them suck on an iced treat. Make your own sugar-free kind by freezing pured fruit and juice.

You can also let them eat their water. If your baby or toddler is fussy about drinking water or milk, give them juicy fruit and vegetables like watermelon, plums, or cucumbers.

Babies and toddlers can get dehydrated quickly because of their small size. Newborns have such tiny stomachs that they cant hold much milk at a time. Call your doctor if you notice any symptoms of dehydration. It can get serious fast.

Let your doctor know right away if your newborn baby isnt able to suck from the breast or a bottle or if theyre not able to hold any milk down and are spitting up and vomiting a lot. They may have an underlying health condition thats stopping them from drinking milk normally.

Your doctor may recommend meeting with a breastfeeding or lactation specialist. They can help your baby latch on and drink properly.

If you have a newborn or a baby younger than 3 months, call your doctor immediately if they have a rectal temperature of 100.4F (38C) or higher. If your baby or toddler is projectile vomiting, always call your doctor.

For serious dehydration, your little one may need treatment in a hospital. Theyll be given fluid with a bottle or a tube that goes from their nose into their stomach. They might also get fluid from a tube that goes into a vein (IV).

Your doctor might recommend an electrolyte solution like Pedialyte for your older baby. This kind of formula has extra salts and other nutrients that babies and toddlers need when they lose too much water.

Your doctor will also check their health, including their breathing, blood pressure, pulse, and temperature to make sure the dehydration hasnt caused any side effects.

You wont always be able to prevent your baby or toddler from getting a little dehydrated. It happens, just like diarrhea and projectile vomit happen! But you can help prevent your little ones dehydration from getting too serious.

Remember your newborn has a stomach the size of a grape that slowly grows a bit bigger. This means that they can only drink a few teaspoons of milk at a time and need lots of regular feedings. Your newborn will need about nine feedings in a 24-hour period.

It can be difficult to stay on top of all the feedings and everything else at first. Keep track of how much milk your little one is getting with a feeding schedule.

Equally important is what comes out the other end. How much your baby poops or wets their diaper is a good sign of how much water is going in. Keep count of how often you have to change your babys diaper.

Also check what your babys poop looks like. Very watery or explosive poops might mean your baby has diarrhea and is losing water. Dry, hard poops might mean your baby is a bit dehydrated. Both kinds of poops mean its time to give your little one an extra feed or more.

Babies and toddlers can sometimes get a little dehydrated because of their small size. This can happen when they lose water too quickly from vomiting or diarrhea. Dehydration can also happen when babies arent getting enough liquids through normal feeding.

Serious dehydration can happen quickly and is dangerous for babies and toddlers. Call your doctor right away if your baby has a high fever or if they have any symptoms of dehydration.

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Signs of Dehydration in Babies: Remedies and When to Worry - Healthline

Whether its the 5:2 or 16:8 plans, fasting diets have won celebrity fans in recent years, including Jennifer Aniston.

The Morning Show and Friends star revealed last year that she avoids solid foods for 16 hours of every day, only eating during a restricted eight-hour window to help control her weight.

The 5:2 plan, under which you eat normally for five days and then strictly control calories for two, also has its share of followers, with Phillip Schofield and model Miranda Kerr among those reported to have used it to keep in shape.

But research from the University of California, San Francisco, recently poured cold water on the idea that simply restricting your hours of eating was enough to shift the pounds.

They tasked a group of volunteers with following a 16:8 fasting diet, while others ate three meals a day whenever they wanted.

Both groups saw a modest fall in their weight, suggesting the fasting plan made virtually no difference.

The diet is based on the 8 Hour Diet book, by author David Zinczenko and editor-in-chief of Mens Health Peter Moore, who argue that a daily fasting period gives the body the time it needs to process food and burn away extra fat.

Scottish dietitian Dr Carrie Ruxton, who herself follows a 16:8 type plan, believes limiting your hours of eating can be useful but only if you are cutting out calories within that timeframe.

She said: My take on this study is its good news that you can lose weight either way. For a long time Ive believed there are many ways to lose weight and it depends on your own personal circumstances, preferences and the way you want to live your life. Too many people have been given the lie that theres a perfect diet that you have to follow if you want to lose weight or be healthy and youre made to feel guilty.

If you eat carbohydrates youre told, Oh no, you shouldnt be having that, or its the same if you eat fat, so its almost like for everything you want to eat theres somebody leaning over your shoulder telling you you cant eat it.

It comes down to calories at the end of the day so whichever method works for you to cut your calories and create a calorie deficit, that is how you will lose weight best.

Im careful with my weight because I have quite a sedentary job. Even though I exercise I spend most of my day in front of my computer. So I tend to do the 16:8. This morning I got up and made my breakfast, put it in the fridge and ate it around noon. I go and do something active in the morning and then I have a late breakfast and at eight at night I stop eating and thats it for the rest of the day. That works for me.

I dont have a lot of weight to come off, its just sometimes Ill stand on the scales and think, Oh dear, thats another couple of pounds I need to lose, so I do the 16:8 for a week or so and it gets back under control again.

Its something I do on and off. There have been studies showing that people who will manage to stay in a healthy weight range for all of their adult life, are people who are just now and again doing a little check and keeping an eye on it so that they arent going too far out of their range. Those who deny it and let the problem build up will find it harder.

Carrie believes the best way to keep your weight under control is to do frequent, but not daily, checks so that you can act quickly if you happen to have gained a couple of pounds.

She said: The better way of doing it is every week or two just have a little check, it could be by trying on the same pair of jeans or trousers, or it could be standing on the scales, and if you see your weight creeping up tackle it quickly by limiting calories.

You could eat less at mealtimes with a smaller plate of food, or follow 5:2 it doesnt work for me because I cant eat a small amount for a whole day, but some people like that or you could try 16:8, or go to a slimmers club for moral support, or see if your gym does a healthy eating plan. Even the liquid diets are worth considering. There is evidence showing this is very helpful for reversing diabetes, so there are lots of options and its about finding whats right for you.

In 2012, the BBC broadcast a Horizon episode called Eat, Fast and Live Longer, presented by Dr Michael Mosley in which the idea of intermittent fasting was first introduced on a major platform. He then published The Fast Diet book in January 2013, which was closely followed by a similar book from former BBC journalist, Kate Harrison called The 5:2 Diet Book. Their similar plans proved to be the order of the day, with both books becoming bestsellers.

Under the 5:2 diet, you eat broadly what you like five days a week within the recommended calorie range. Dieters are then recommended to eat just a quarter of their usual calorie intake so going down to 500 calories for women and 600 for men for two consecutive days.

16: 8

This diet is potentially a little easier to follow, but it is a seven-day-a-week plan which sees you only eat solids eight hours out of 24.

Generally, followers of the plan will eat between midday and 8pm and, outside of those eight hours, will stick to unsweetened liquids such as water, tea and coffee.

Could soups and shakes replacing meals help type 2 diabetes-sufferers put the disease into remission?

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Intermittent fasting for weight loss: Does it work and what's the best plan for you? - Press and Journal

Youre so skinny. Did you even bring food with you?

I can feel your bones when I hug youlets get you some pasta!

Man, I should consider thru-hiking. You look INCREDIBLE!

I could go on and on and on. Thru-hiking and weight loss go hand-in-hand for most of us while were on the trail. Theres no denying that burning upwards of 4,000 calories a day will have that effect, no matter what your on-trail diet may look like.

For some, losing weight is part of the overall thru-hiking goal and thats GREAT. Walking from point to point while carrying all you need can motivate you to implement permanent healthy life changes. However, losing excessive amounts of weight and receiving praise for our trail bodies can also take a damaging psychological toll when the hike is over.

I dont know about you, but this hamburger/hotdog shirt makes me feel 100% my sexiest.

Well, were burning a shit ton of calories. And often not eating nearly enough, nutritionally and calorically. Aaron Owens Mayhew, creator of Backcountry Foodie, shares how traditional hiker diets, including highly processed foods, dont provide the amount of nutrition needed to keep up with the increased demands. As a result of this, our bodies can begin to lose muscle and fat while on trail. The physical impact of a 4-6 month thru-hike is unmatched in nearly any other sport, hence extreme weight loss becoming the norm.

When you spend months on end in a caloric deficit, your body begins to crave calories wherever it can get them. This explains the hiker hunger that results in eating gallons of ice cream, piles of fries, and inches of pancakes when in town. However, once the hike is over your body wont need as much food to recover as it did on the trail. It can be incredibly difficult to manage a post-trail diet because most people experience lingering hiker hunger. Even once youve stopped walking, your body may still be screaming for calories. Adjusting back from this ravenous appetite can take a few weeks after a multi-month thru-hike.

If your post-trail diet doesnt adjust to match your decrease in activity, Aaron notes that excessive weight gain can occur. Furthermore, after physical activity as intense as a thru-hike, our bodies naturally store fat quickly once the activity stops. Combining these factors while trying to break junk food habits that may have developed on trail can make maintaining your hiking weight impossible.

Approaching post-hike fluctuations in weight objectively is crucial to maintaining a healthy relationship with your body. This means that weight loss and weight gain are two natural consequences of starting and ending a hike. Neither one is good or bad.

Photo via Aaron Owens Mayhew.

Lets circle back to those opening comments about thru-hiking and weight loss. Unsolicited opinions about how fit you look or how much weight youve lost after a hike can insidiously affect post-trail behavior. Marissa Kleinsmith, a Registered Dietitian who uses an intuitive eating framework, shared her thoughts on how hikers can learn to listen to their bodies.

Sometimes, recognizing hunger cues during physical exertion can be a bit scary for folks that have previously been restrained eaters because they feel like they shouldnt be hungry yet. It can be tough to set this judgement aside and feel that the body deserves more nutrition Responding to this need for fuel will not only translate to a better hiking experience in mind and body, but it will also promote body respect. Making an effort to carry nutrient and calorie dense snacks with various flavors and textures can also add to the satisfaction factor of eating.

Though weight loss on trail can catalyze a healthier lifestyle for many hikers, its important to proceed cautiously with intentional weight loss. Marissa noted that at least some of the trail-related weight loss would be lean body mass. This lean muscle is what powers us through long uphills and 30+ mile days. Also, losing muscle makes it much harder to recover quickly. Rapid weight loss on trail can be exciting, but its imperative to prioritize your caloric and nutritional needs.

When I came home from the John Muir Trail, a lot of my family and friends told me how good I looked. They were complimenting my body, and that made my own insecurities with gaining weight back that much worse. I actually fantasized about doing another, longer thru-hike the next summer just so that I could look that way again and be in that kind of shape. Alex K.

Youd be hard-pressed to find a thru-hiker who doesnt have something to say about body image and weight loss. These long trail veterans share their insights on the promises and pitfalls of thru-hiking and weight loss. Their stories shed light on how diet culture can sneak into the outdoors.

Responses lightly edited for length and clarity.

Photo via Becca Bergstrom

Becca, as you may recall from The Treks YouTube page, thru-hiked the PCT in 2019. Though she did experience a fixation on weight loss while on trail, she did her best to focus on the miles rather than on her weight.

Weight loss is such a common topic. For instance, post-trail Q&As always touched on how much weight was lost and also gained back once I stopped hiking 30-35 miles per day. It was also common talk on trail, especially during town stops when a scale was available. The publicity of my YouTube videos also compounded the fixation, because it became pretty common for people I didnt even know make comments about how my body was changing with the miles I was putting in.

All of this was especially problematic for me. I had struggled with eating disorders and body dysmorphia for over 10 years before I even stepped foot on the PCT. I had long romanticized that the trail would be this great escape for me to heal and become friends with my body, but it just wasnt that easy.

After the trail, I experienced newfound respect for what I could put my body through, both physically and mentally. I focused my new post-trail routine on being as active in the outdoors as possible, because thats where I come to love myself the most and felt the strongest and most capable version of myself.

Its important to note that diet culture is a trend, much like fashion, and is always evolving, thus, always pointing out ways to be better and look better. There is no end game because its always changing so were constantly never good enough. Its an endless cycle that only feeds us stress and negativity for not meeting the new standards. Why subject yourself to that, just to try to conform to what someone else labels beautiful or ideal, when itll be changing again anyhow. Every body deserves to be celebrated, instead of cycling through periods of when a certain body type is considered ideal.

Photo via Luke Pearsall

Luke Pearsall hiked the Colorado Trail this summer after 117 days of committed COVID quarantine. With what he called a little extra love to hike off, he started the CT after the disappointment of a 2020 PCT NOGO. Weight loss was by no means his goal.

For the first couple of weeks after the trail, I felt really proud of myself and the transformation that took place with my body. I saw the results of all the hard work, and it has helped me maintain a consistent level of physical fitness and nutrition. After a couple of weeks of being back, I stepped on the scale (like I said, I wasnt concerned with weight loss as much as I was being healthy and feeling better on a daily basis). I weighed in at 218 lbs. Thats a total of 54lbs lost over the course of the 36 days of hiking on the Colorado Trail for an average of about 1.5lbs of weight loss per day. I was actually pretty surprised.

I think one of the most useful psychological tools for me getting back home was to wake up and walk every morning. Keeping that little routine in my life that I have gotten used to is very helpful. Its been challenging coming back after the 5 months quarantined with my Photography and Video having been closed for over half a year due to COVID. But the hustle required to adapt my business so it can survive this time has been enough to keep my mind busy. I think staying busy helps fight the post-trail blues a lot, although admittedly some days that are slower I find myself daydreaming about the carefree days on trail with all the amazing people I met along the way, and the nostalgia hurts the heart.

If you think you cant do something because you are out of shape or a little overweight, dont let your mind be the thing that defeats you before you even give yourself a chance. I woke up earlier and hiked later than my group every day because I needed the extra time, and that was OK. Even after the days that I struggled and just kept walking, I would often repeat this in my head: You can do anything for another day, or another mile, or even another 100 feet. Ill never be a super hiker like many of my friends such as Legend, The Prodigy, Rabbit, or the slew of other inspiring people I have in my life, but every single one of them will continue to inspire me to put one foot in front of the other, as long as my body will let me.

Photo via Alex Kereszti.

Alex hiked the John Muir Trail last summer and the High Sierra Trail this summer. After the JMT, she battled thoughts of wanting to get back on trail purely for the exercise. On the HST, she quickly re-learned how beautiful the outdoors make her feel.

On trail is probably the only time that I dont fixate on weight loss. During the JMT, I definitely noticed the fact that I was losing weight. My legs were leaner, and less of my stomach fat bulged over the straps from my pack across my abdomen. But I wasnt fixated on it in the same way Ive felt constantly preoccupied with it in the past.

Recently on the HST, I felt self-conscious about my body before hitting the trail. I had gained some weight through quarantine and felt out of shape, but within one day of being on the trail, I hardly thought about it. I truly feel my strongest, most beautiful self when Im backpacking. If Im hiking all day long, pushing miles, and challenging my physical limits, I dont even have the energy to be preoccupied with weight. Im just SO HUNGRY, and all the food in my canister for the next five days doesnt even seem like enough to satiate me at that moment.

Something that I struggle with as an athlete is blurring the line between being in shape and being skinny. It feels AMAZING to crush long, hard days with lots of mileage and elevation gain on the trail. A huge part of that comes from eating enough to keep you fueled and for your muscles to recover quickly. On my next long thru-hike, I just need to be more aware of how unsustainable the caloric deficit is. Also, it is impossible to maintain that kind of routine in your regular day-to-day life. If you have a full-time job, you cant backpack 20 miles a day as well. So just giving myself forgiveness and the ability to see ahead once Im off the trail will help a lot.

Photo via Julia Sheehan

Julia thru-hiked the Appalachian Trail in 2019. You may have seen her on YouTube, where she shared vlogs, a full-length feature video, and lots of advice. As a woman with an eating disorder, she did her best to focus on how strong she got on trail, not how much weight she lost.

On trail I was more concerned with my bodys ability to complete the tasks at hand. I also realized that I was losing fat and inches, and it was being replaced with muscle and strength. A lot of people who maybe had more weight to lose were more fixated on their weight loss. Most men had lost 20-40 lbs by the time they reached Harpers Ferry. Meanwhile, most women had lost 0-15 lbs by then. It was common for non-thru-hikers to ask how much weight we had lost. I was proud to say that I had technically gained 4 lbs by the time I had reached Katahdin.

As a woman with an eating disorder (ED), anxiety about gaining weight is always present. This was especially hard after the trail. I received many compliments about the shape of my body after returning. This made it that much harder to regress to my pre-trail body, which was inevitable. I experienced relapses with my ED when returning home. But I sought treatment and therapy to help keep me on track.

As a woman with an ED, its difficult to navigate a world that is obsessed with weight and size. I delete influencers on social media that share diet fads or relate their weight or weight loss with success and happiness. I go to therapy and also manage my anxiety and ED by talking to friends and family. Im trying to normalize ED recovery so its not painful or secretive to talk about.

Implementing intentional strategies to fight over-fixation on thru-hiking and weight loss/gain can be crucial to maintaining a healthy relationship with your body. Bear in mind these tools are from hiker to hiker and do not replace therapy or counseling. There are resources at the end of this article if you think you may need extra help.

Aaron Owens Mayhew of Backcountry Foodie

Marissa Kleinsmith

Becca Bergstrom

Luke Pearsall

Alex Kereszti

Julia Sheehan

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The Uncomfortable Truth About Thru-Hiking and Weight Loss - The Trek

When people look at modern-day celebrities and the influence they hold, it can be difficult to truly grasp the impacts these stars have on their audiences.

Whether it is spreading political messages, promoting their newest album or clothing line, there is always going to be a wide range of reactions. It is the harsh reality of being famous.

But with that, a question arises: When does a celebritys influence become too powerful to the point where it can harm themselves or their audience? How do these stars balance their own appearance while ensuring their audience does not feel pressured or betrayed by their change?

Two prominent celebrities, Rebel Wilson and Meghan Trainor, have used body positivity in the past to forward their careers. Wilson and Trainor, who have lost more than 30 pounds, respectively, are best known for using their larger figures to influence and inspire the younger generation.

Wilson, who played Fat Amy in the Pitch Perfect franchise, would constantly use her weight and appearance to her advantage by making jokes about herself on camera. Wilson also used her presence on and off the big screen to show her fans that loving yourself for who you are is the most important thing. The same can be said about musician Meghan Trainor.

Trainor, an American singer songwriter, rose to stardom after she released her hit single All About that Bass. The song, which peaked at No. 1 on the Billboard Top 100, focused primarily on messages regarding body positivity by telling listeners they are perfect no matter their shape or size. Trainor quickly gained a following and many looked up to her as an idol and spokeswoman for body-sensitive individuals.

It is easy to see why fans of both Wilson and Trainor are confused by their recent weight loss transformations. Of course, these two likely decided to lose weight for personal or health-related reasons, but some fans are not so supportive of this.

Society has created a mindset where both men and women need to be perfect. But for many of Wilson and Trainors fans, they look up to them as a means of feeling included. It is rare that Hollywood or the music industry promotes anything other than the size zero hourglass figures. So these two essentially acted as the representation for many.

In seeing them lose such a drastic amount of weight, fans were left feeling betrayed. Wilson and Trainor used their platform to show their audience that it is OK to be different and that conforming to societys expectations is not necessary, yet they themselves go against those messages. In a way, it seemed almost hypocritical and many fans felt abandoned.

On top of this, both women found their careers in jeopardy. Wilson now no longer has the body, which aided in her obtaining roles that suited her comedy-driven acting style. Moreover, Trainor has seen some spurts of success in her music but has shifted her focus toward movie soundtracks and seasonal releases. She is unfortunately no longer as musically prominent as she once was.

Celebrities need to be aware of their audience and the messages they are promoting to them. Additionally, it is important that they stay true to what they preach and do not conform to the pressures that society can put on them. Celebrities are extremely influential, so whatever they say and do are substantially magnified. As clich as it sounds, they need to know how to use their power and influence responsibly. Not only can their careers depend on it, but the mental and physical wellbeing of their fans as well.

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Commentary: The negative impact of celebrity weight loss - The Slate Online

Chances are youve got a friend or family member who swears by KETO, or if you havent, then youve almost certainly heard of the myriad of celebrities who follow the diet religiously.

KETO has become more than a diet nowadays, its a way of life. Many restaurants offer extensive keto options on their menus, withSkinnys Bar and Grillin Bondi being Australias first KETO CAFE! Everything on their menu is low-carb, gluten-free and sugar-free. Sounds good, right?

Well before you hop in your car and make the mad dash to Bondi to grab a carb-free cheeseburger, let us see if the KETO hype stands up to science.

So, what is KETO? KETO stands for ketogenic. A ketogenic diet involves consuming as little carbs as possible, so the body is forced to enter a state of being called ketosis. Essentially, this means that it burns the bodysfat storesrather than thecarbohydratesa human consumes on a daily basis.

DoctorMarcelo Camposfrom Harvard Medical School explains it like this:Most cells prefer to use blood sugar, which comes from carbohydrates,as the bodys main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).

Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than20 to 50 grams of carbohydrates per day.

Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

Because it lacks carbohydrates, aketogenic dietis rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.

Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet.

One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition.

Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Despite the recent hype, the ketogenic diet is not something new. In medicine, it has been used for almost 100 years to treatdrug-resistant epilepsy, especially in children.

In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with averystricttwo-week ketogenic phase. This is where the KETO craze all began, and over the years, other fad diets incorporated a similar approach for weight loss.

Now that we know what the ketogenic diet involves, lets look at how safe it is for humans to follow.

According to Doctor Campos,We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such asParkinsons,Alzheimers, multiple sclerosis, sleep disorders, autism, and even brain cancer.

However, there are no human studies to support recommending ketosis to treat these conditions.

According to the worlds leading low-carb diet blogger and podcasterJimmy Moore, author ofKeto Clarity, the ketogenic diet seems to be quite beneficial for effectively treating a range of other health conditions, including metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD) nonalcoholic fatty liver disease (NAFLD), Type 2 diabetes, obesity and cardiovascular disease.

On the subject of Type 2 diabetes, Halle Berry began speaking out in support of the keto diet in 2017. She explained in an appearance onLive With Kelly and Ryanthat shes a good candidate for the diet because shes diabetic.

Halle also spoke toPeopleabout KETO. I eat healthy fats all day long, avocado, oil, coconut oil and I use butter, but dont have any sugar. So when your body gets trained to burn fats, its constantly on fat-burning mode thats the secret,she noted.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. However, there is a lot of controversies when doctors have considered the effects of KETO on cholesterol levels.

A few studies show some patients have an increase in cholesterol levels, in the beginning, only to see cholesterol fall afew months later. However, there isno long-term researchanalyzing its effects over time on diabetes and high cholesterol, at least as of now.

Back to Ms. Bond for a minute. Berry is just one of many celebs who swear by theKETO dietto help them combat health conditions naturally, with others who seemingly swear by the diet for staying slim and trim.

It would seem weight loss is the primary reason many people use the ketogenic diet. Previous research shows good evidence offaster weight losswhen patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even aMediterranean diet.

However, that difference in weight loss seems to disappear over time, as the KETO way of living is hard to keep up long term. And this is where we hit a crossroads.

If you want to lose weight, the fastest route to drop the kilos is often taken, without much consideration on long term effects or any advice taken from a doctor or dietician on proper eating.

KETO is often promised to get you slim quicker, as low-carb diets are famous for quick fat loss. The person will often lose a considerable amount of weight on KETO, then afterwards, go back to their normal way of eating. The weight slowly comes back and, then we go diet again; usually even more restrictedly than the first time. It is often much harder to lose the second time on a diet, and each time we restrict our bodies heavily, our metabolisms are put under a lot of stress. This process is called yo-yo dieting and can be harmful long term.

Studies have shown that most people who participate in the KETO diet, end up gaining the weight back faster than those who follow other restrictive diets. Why is that? Firstly, metabolic needs are largely based on body composition. Muscle uses more energy than fat, thus higher muscle mass means higher caloric needs.

Leading Dietician and Nutritionist Emily Baum explains KETO yo-yo dieting like this:

Quick weight loss often means losing muscle mass, not just fat loss. Most, if not ALL Fad diets are typically unsustainable so that when the diet is over, your body composition is now completely different to before. You now have less muscle, which means you now have to consume fewer calories than before the diet to maintain your new weight. People then resume their normal eating patterns and gain weight very quickly. This causes people to blame carbs or whatever food group they eliminated. When in reality, you changed your body composition, thus your caloric needs have changed. This is where KETO can potentially become dangerous.

So, is it eliminating carbohydrates the key?

It would seem that the KETO Diet is unsustainable long term; therefore, there are no long-term studies supporting that a keto diet is healthy, in particular for losing weight or decreasing morbidity rates.

So what can we take away from all this?

If you dont have a pre-existing health condition, (mentioned above), or havent been advised to eat KETO by a Doctor, Specialist or Dietician, perhaps following a traditionalMediterranean dietis the answer to optimal health, longevity and weight loss that stays off.

This way of eating combines a good combination of healthy fats and healthy, complex carbs. By including a larger food group, this ensures cravings are kept at bay, all the while getting all the nutrients you need to feel satiable and happy.

So, what are you waiting for! Lets get to cooking thosegemista(stuffed capsicums) and roast lamb with Greek salad. Happy healthy carb consuming!

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KETO Diet: Is It Just Hype Or A New Way Of Life? - GreekCityTimes.com

The perfect condiment can work wonders on a lackluster meal. But if you're looking jazz up that bland grilled chicken dinner and you're hoping to stick to your healthy diet, you'd be wise to think twice before splashing it with any old bottle of ranch dressing lurking in your fridge.

"Many people don't take into consideration the nutritional value of their condiments," says Claudia Hleap, MS, RD, LDN, a registered dietician based in Philadelphia. "People may be surprised to see how quickly the calories and carbohydrates in certain condiments can add up."

In fact, your favorite dipping sauces and dressings can be secret belly-fat bombs that are loaded with all sorts of added sugars, trans fats, and excess sodium. "My clients often can't understand why they can't lose weight," says Lynell Ross, a nutritionist, health and wellness coach, and certified personal trainer with Education Advocates. "They're overlooking [the condiments]the 'little extras' that lead to unsuspecting weight gain."

Want to avoid those little extras holding you back? Read on, because here is the ultimate condiment-aisle Hall of Shame, straight from the top health experts. And for our complete guide to condiments, don't miss our roundup of The All-Time Best&Worst Condiments at the Grocery Store.

1

salad dressing aisle in the store

You can ruin any healthy salad by opting for the wrong dressing, and you may be surprised to learn which dressings are really bad for you. "Light dressings are the worst!," says Laurell Eden, a weight-loss coach and founder of Body Up Coaching. "If you're trying to lose weight, don't eat the 'light' or 'low fat' version of anything!"

As Eden notes, many low-fat salad dressings may come as advertisedbut they'll also come with plenty of sugar. "It's not the fat that's bad for you," she says.

According to a now-famous study by Purdue University, eating a little bit of fat with your salad actually helps the body absorb the vegetables in a healthier way. So read the label closely, and be on the lookout for red flags such as corn syrup, hydrogenated oils, and other insidious ingredients. And for more on which salad dressings you should avoid, don't miss this list of The Worst Salad Dressings on the Planet!

2

mayonnaise in jar with spoon

"When teaching health classes, I use food demonstrations to illustrate how quickly fat and calories can add up," says Lynell Ross, of Education Advocates. "One of the highest-calorie, highest-fat food condiments is mayonnaise. It's also full of sodium, which can lead to weight gain."

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In mayo, one little tablespoon can amount to 90 calories and 10 grams of fat. "Toss one cup to dress your coleslaw, potato, or tuna salad, and you add 1,440 caloriesplus an additional 160 fat grams and half of your daily recommended amount of sodium," says Ross. For healthier mayo alternatives, see our complete list of The Best&Worst Store-Bought MayonnaisesRanked!

3

alfredo pasta with garlic bread

Whether you are getting a big sub sandwich, a bowl of pasta, or another meal where sauce can be added, creamy sauces tend to sneak up on you. "While they add great flavor and mouthfeel, they often bringing meals well above 1,000 total calories!," says Brian St. Pierre, MS, RD, CSCS, Director of Performance Nutrition at Precision Nutrition. "Instead, try to order pasta with red or light white wine sauces." For more pasta sauces to avoid, see this definitive ranking of The Worst Pasta Sauces on the Planet.

4

"For people monitoring and limiting their carbohydrate intake, I always make them aware of the sugar content in barbecue sauce," says registered dietician Claudia Hleap MS, RD, LDN. "Heinz BBQ sauce contains 150 calories and 18 grams of carbohydrates for a 2-tablespoon serving! As a reference point, the average woman should consume approximately 30-45 grams carbohydrates per meal and the average man should consume approximately 30-60 grams carbohydrates per meal."

5

Tartar sauce with fish sticks and lemon wedges on a plate

The ultimate seafood condiment may be derailing your weight-loss plans. "Just two tablespoons has about 140 calories, and the ingredients of tartar sauce often include high-fructose corn syrup, lemon juice concentrate, and natural flavors," saysLisa DeFazio, MS, RD, a dietitian and author of the Women's Health Big Book of Smoothies and Soups.

6

Toaster waffles with syrup butter and orange juice breakfast

Many popular maple syrup brands on grocery store shelves call their products "syrup," but these gooey concoctions are primarily composed of high fructose corn syrup, artificial flavors, and caramel colorall ingredients that have been connected to a slew of health issues, from liver disease to cancer.

7

bowl of teriyaki sauce

Few sauces instantly elevate chicken, salmon, and beef quite like teriyaki sauce. Unfortunately, that flavor comes at a high cost. Your favorite Asian-themed sauce may be jam-packed with high fructose corn syrup and sodium. So remember to always opt for the "low-sodium" option, if you choose to indulge.

8

kens buttermilk ranch dressing

A single tablespoon of ranch dressing usually contains more calories and fat than your standard-issue chocolate-chip cookie. In the case of Ken's Buttermilk Ranchour winner of the worst salad dressing on the planettwo tablespoons contains 200 calories and 19 grams of fat. Throw in the soybean oil and things like "natural flavor," and you'll definitely want to opt for any other salad-dressing alternative. For help there, see these 10 Healthy Salad Dressings to Buy Right Now.

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Popular Condiments That Make You Gain Weight, According to Experts - Yahoo Canada Shine On

The ongoing festive week of Navratri has already kicked up the spirit of indulging in mouthwatering thalis post the traditional fasting and performing the rituals. Amid the season change and a higher possibility of seasonal infections, it is important to practice moderation and indulge in healthy eating so as to keep the gut light and healthy and increase the metabolism and immunity while cleansing your body with the right food.

To get rid of the body toxins or if you are looking to lose weight and unwanted body fat while you fast, it is not compulsory to stick only to salads instead eat sensibly by experimenting with low-calorie platter and dont let your fasting ruin your diet. Eat small meals at regular intervals to keep your metabolism fast and drink plenty of water to stay well hydrated.

Here are some simple and perfect diet plans to follow during fasting so as to say hello to healthy eating and goodbye to unwanted body fat during Navratri 2020:

1. Breakfast:

Either have a fruits shake with wet almonds or fruits with skimmed milk instead of full cream milk. Since fruits have healthy sugar fructose and seasonal fruits are known to supercharge your metabolism by boosting the immunity and fiber, iron and B6 intake, it is essential to be fruit-friendly this Navratri. You can also opt for Amaranth porridge for breakfast with nuts or milk or cook it as namkeen dalia with lots of vegetables since Amarnath is the best protient origin and one of the most promising unexploited food and folder crops.

2. Mid-morning:

Drink green tea with water or lemon water with fruits or coconut water with fruits or buttermilk to work as a great detox for your body.

3. Lunch:

Eat baked sabudana tikkis with veggies and curd or grilled vadas with mint spicy chutney or Kuttu chapatti with vegetables and salad with raita or samak rice with vegetables and salad since samak rice are very easy to digest. On the other hand, limit your potato intake to about twice a week and replace fried aloo-chat with boiled aloo-chat and puri or pakodas made from Kuttu atta with Kuttu ki roti. On the contrary, instead of using kuttu ka atta you can also use rajgira flour to make rotis since it is lighter and low in calories. Drink a cup of hot green tea post lunch.

4. Evening snacks:

Do not over eat packed namkeens since they are high in salt and fat content. Instead, try healthy snacking with drink green tea while munching on baked chips or roasted makhana or baked namkeen or mix of nuts like almonds/ raisins/ walnut /roasted peanuts, etc. Go for sabudana khichdi, bhel, makahans and chana and do not opt for processed juice nor tea and coffee as caffeine can make you dehydrated nor unhealthy snacks like pooris, pakoras and chips.

5. Dinner:

The last platter for the day should be paneer tikka with vegetables or simply skimmed milk with fruits or a bowl of vegetables and salad or pumpkin and bottle gourd soup with vegetables. Roast, grill or bake vegetables instead of deep-frying them. You can also eat baked sweet potato cutlets with hung curd dip for dinner or paneer stuffed amaranth cheela or rajgira roti with cucumber raita or samak and peanuts rice as your last meal before bed.

Remember to binge on a healthy platter minus kilos of guilt.

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Navratri 2020: Say hello to healthy eating and goodbye to unwanted body fat with 5 simple diet ... - Hindustan Times

Before fasting, you should gain enough knowledge about how it is done, what you should have when breaking the fast and what are the things you need to take care of to avoid any complications. The 4 basic things that you need to know about fasting are:

Keep your fasting period short: Do not fast for more than 24 hours at a stretch. Doing so may not be good for health.

Stay hydrated: Drink plenty of water to keep yourself hydrated. Dehydration can lead to headache, constipation and fatigue.

Don't break the fast with a feast: When you break the fast, eat a small meal first full of protein and healthy nutrients. Ending your fast with a feast will make you feel sluggish.

Do not fast if you are not feeling well: If you are feeling unwell then skip fasting. Your health is the most important thing.

Do not engage in high impact activity: Your energy levels are generally low on fasting days and engaging in any kind of physical activity can make you feel weak.

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How fasting affects your heart and blood pressure - Times of India

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