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Juice diet, low-carb, keto, clean eating, alkaline diet, fasting, low-fat, baby food The list of fad diets promising weight loss miracles and quick fixes seems to go on and on.

January is a popular time to overhaul our eating habits, for obvious reasons, but 90% of us will abandon our chosen diet by the end of the month.

Deprivation diets might help us to initially shed a few pounds but they are really setting most of us up to fail, according to Aberdeen-based nutrition coach Graeme Tomlinson.

Fad diets come in all different forms. What they all have in common is that they require a calorie deficit to work but they have their own extreme ways of doing that which is more marketable, he says.

The ultimate reason people fail at dieting is that their diet wasnt sustainable or they lacked motivation.

Rigid diet schedules are as likely to lead to anxiety, guilt and discouragement as they are to weight loss.

Graeme, also known as The Fitness Chef, first set out to debunk dieting myths on Instagram where his no nonsense approach to food has won him half a million followers.

Now in a new book, Eat What You Like and Lose Weight for Life, he aims to cut through the marketing maze of diet culture to lay out in simple terms what we need to do to shed the pounds.

Its about understanding what youre eating as opposed to listening to all the dieting myths out there, he adds. This is empowering people with the basic facts so they can have as flexible a diet as possible, which means they are more likely to enjoy it and succeed. There is no good reason why you need to rip up your current eating plan and adopt a completely different new one. Its about making informed choices and smart changes.

Despite the multi-billion-pound dieting industry, Graeme stresses that the key to losing weight is simple: achieving and maintaining a calorie deficit. Losing weight doesnt need to be unenjoyable. You can still eat all your favourite foods as long as you achieve your calorie deficit by consuming fewer calories than you expend, he explains.

Its important to include every, single food that you enjoy at some point because, when we ban things, we tend to crave them more and that will eventually lead to excess.

Carbs, fats and sugar are allowed but its about understanding what it means when you eat them and doing so in moderation.

I want people to have a more laid-back perspective on weight loss and understand the basics, because calories in vs calories out is really all you need to know.

There are many online calorie deficit calculators including my own at fitnesschef.uk which will help you quickly work out your daily and weekly calorie and protein requirements for weight loss.

Simply type in your age, gender, weight, height and how active you are and it works out the calorie requirement to maintain your current weight, then a percentage is deducted to create a calorie deficit ie how many calories you have to cut in order to lose weight. I recommend following a 15-20% deficit from maintenance calories.

For example, if your total daily energy expenditure is 3,500 calories, to achieve a 15% deficit, your new daily calorie target to achieve fat loss would be 2,975 calories. The easiest way to sustain a calorie deficit is by gradually reducing it over time. Its important to think about the long-term and be patient rather than going for a quick fix. And as you lose weight, remember to keep recalculating your daily calorie intake to continue losing fat. The leaner you become, the harder it is to lose fat at the same rate.

Remember: once youve reached your weight goal you can eat more calories as part of your maintenance plan.

There are multiple calorie-tracking apps available to help you log your consumed calories. Tracking your calories across the week rather than a day means you can be more flexible.

If your calorie target for fat loss is 2,000 calories per day, change this to a target of 14,000 per week. If you go over your daily calorie target, you havent failed because you can have less on the other days.

Over the past 30 years or so the consumption of carbs has been vilified by those who believe that carbs impact on body fat more than any other macronutrient. But overall calorie balance will define fat loss, not carbs. A 2018 review of rates of fat loss in low-carb vs low-fat diets found they were virtually the same when calories and protein were equated.

Despite what youve heard, sugar is not bad. We just like to blame an easy target for our problems. Sugar is a simple carbohydrate found in many natural foods, such as fruit, and in processed foods, such as cake. Eating high volumes of sugar-rich foods lacking in protein and fibre may contribute to becoming overweight but only because you are likely to eat more of them as your body will digest them faster and burn fewer calories while doing so. And remember protein burns more calories during digestion.

Intermittent fasting is a popular fat-loss strategy. Research suggests that intermittent fasting results in fat loss, but this is because the fasters ultimately simply reduced their calorie intake. Intermittent fasting helps some people eat within their calorie deficit, while others find it too difficult. Do what works for you.

A large handful of fruit-and-nut mix with a health-branded smoothie serves as a nutritious snack, which many think will benefit their weight. Yes, a portion of McNuggets and a large Coca-Cola is viewed as a terrible choice that will make you fat. But this fast food option has significantly fewer calories and more proteins. You can eat fast food and lose weight as long as you consume it within your daily targets and understand that you should still focus on whole foods most of the time.

Small changes can reap big rewards. For example, using 15ml of olive oil a day for cooking equates to 135 calories. Over a year, thats 49,275 calories and approximately 6.3kg/1 stone in body weight. Using a cooking spray or, even better, a non-stick pan instead will help you reduce your calories with minimal sacrifice.

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Eat what you want and lose weight: Nutrition coach Graeme Tomlinson's top tips on how to enjoy shedding the pounds - The Sunday Post

In my last article I talked about the missing piece of the weight loss puzzle the skills of behaviour change. Now, maybe missing is the wrong word, lets just say in my experience as a coach and gym owner its often undervalued and overlooked.

With changes to our health, our fitness, or our waistline, there are really two questions: Can I do it? And Do I want to? It comes down to ability and motivation, so a person could hire a coach or do some research and improve their skills and abilities with regards to exercise and nutrition, but without understanding and appreciating that change management is also a skill, the odds of achieving the goal plummet.

So, lets start with the components of behaviour change and how we can apply it to the desire to transform our health and fitness. The technical term for behaviour change is self-regulation and Dr. Roy Baumeister, a Social Psychologist at the University of Florida, one of the foremost experts on behaviour change (and the researcher responsible for the concept of willpower as a muscle) lists the ingredients of self-regulation as:

In order to change we need a clearly defined standard, something to align with. Standards can be cultural, political, philosophical or even spiritual. Belching by the campfire is perfectly fine (even a little competitive with my family), but not so acceptable during a classroom lecture, or a sermon in church.

This is measurement. Tracking and measuring the thing were looking to change. With exercise, lets say youve decided to walk or run, it could be time, distance, or speed, (the distance over time) If you want to change something you need an initial measure and some feedback to make sure that actions you take are having the desired effect.

Better known as willpower, this is the strength we exhibit in resisting actual temptation and sticking to our plans for change. Its the power to pass-up something that we want, but that we understand might not be in our best interests. It may, or may not be like a muscle, but there are definitely strategies to boost it when we need it.

This is the need to take action. Its the internal (or external) driver for taking whatever actions we take. When it comes to food, hunger is our motivation to eat, its unfortunate that it isnt always the primary reason This is where we can really apply our strategies and techniques to stay on task.

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HAWTHORNE: The missing piece of the weight loss puzzle? - BCLocalNews

By Michael B. Sauter and Samuel StebbinsJanuary 8, 2020 4:41 pm

For the nations largest companies, a highly-recognizable name can be an extremely valuable asset. However in the face of a public relations disaster, declining revenue, or major changes in consumer preference, a high-profile brand name can become a liability. In these cases, rebranding with a new name can be necessary to turn corporate fortunes around.

24/7 Wall St. reviewed 15 of the biggest corporate name changes in recent history. This list focuses on name changes that were responses to urgent financial or public relations problems. Some of these companies may not be around today had they not rebranded. Here is a look at the brands that will disappear in 2020.

Some of these companies changed their brands to more effectively represent their range of products and services. For example, Weight Watchers changed its name in 2018 to WW to better communicate that the company offers a wider array of wellness products than just weight loss aid.

In other cases, a companys brand had been so tarnished by scandal or associated with an industry held in increasingly poor regard that the name had to go. The Lance Armstrong Foundation changed its name to Livestrong Foundation after the company founder and namesake was outed for use of performance-enhancing drugs.

In other instances, long-term business failure or changing cultural values led to a name change for these companies. But often, a single incident and the resulting fallout was enough to precipitate a name change for these companies. These are the biggest corporate scandals of the last decade.

In a few rare cases, the name changes were not made from a financial or public relations perspective, but a legal one. One well-known entertainment company on this list was forced to change its name due to a trademark violation.

Click here to see the companies that were forced to change their names

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Companies Forced to Change Their Names - 24/7 Wall St.

It seems the abundance of food and drink from the holidays has many people thinking about setting some personal goals around health and fitness in 2020.

So if you made a resolution around losing weight, registered holistic nutritionist and counsellor Julie Mancuso has advice to help you hit the reset button.

People often resort to various fads and/or diets as quick fixes to lose weight, particularly in the new year, explained Mancuso.

Fads come and go, and their results are rarely sustainable in the long-term.

What are some of these fads? Mancuso said the three most recent weight loss fads are as follows: keto diet, plant-based diet, and intermittent fasting.

There are pros and cons from each one, said Mancuso.

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An alternative would be a wholesome, nutritionally-balanced, sustainable method that can result in healthy and permanent weight loss.

For some, its a simple matter of adjustments to the foods portions which, in many cases, are disproportionate.

Typically, many people tend to eat too many carbs in proportion to vegetables and sources of protein, she explained.

Learning about the proper proportions of these can go a long way in achieving some form of balance.

Mancuso recommended the now-standard 50 per cent or even slightly more of a variety of nutrient-rich and fibre-laden vegetables, approximately 30 per cent of lean protein aimed at keeping you full for longer, and the rest can be devoted to carbs such as brown rice, sweet potatoes, and quinoa.

Fats, the healthy ones, should be dispersed throughout as well, added Mancuso.

So whats the bottom line?

Each case is different because we are all different. This is precisely the reason why man fad diets fail, Mancuso said.

Thorough personalization is what sets the stage for healthy weight loss, not a one-size-fits-all approach.

Mancuso recommended educating yourself first with reliable choices online or by visiting your neighbourhood nutritionist or dietitian.

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Confused by fad diets? Registered holistic nutritionist has advice - Globalnews.ca

I didnt need any weighing scales to tell me Id gained weight, my belt and clothes had dutifully informed me of that, but I still winced when faced with the truth that Id gained 1st (6kg).

For a moment I wondered would giving the scales a quick kick while telling it how evil it is make me feel better? No, shooting the messenger would not help. It was just another measurement instrument and, like the measuring tape I had flung on the floor minutes earlier, was not conspiring to tell me lies.

Clearly, the fault of this weight gain lay with my injured right foot the destroyer of all my goals, plans and progress Id made. I scowled down at my foot, still bandaged and looking back at me smugly after two months of demanding my attention every day. But I knew where the fault truly lay. I apologetically picked up the tape, nudged the scales gently back under the press and let out a long, exasperated sigh while collapsing on to the couch knowing the real cause of the weight gain was down to me, my own mindset and resulting actions. Life is unpredictable and Id reacted with silly self-pity and frustration when derailed from my plans with an injury.

I was annoyed with what I had done, but looking back now Im glad it happened as it was a lesson I needed to learn from. I needed to take time to figure out new strategies to cope with setbacks in life as that will matter most long term for my future health and well-being.

A few weeks ago the injury signals started to appear to remind me to prioritise looking after my health again, and Id mostly ignored them being wrapped up in peak self-pity mode. Ive significantly changed my relationship with my body, mind and food over the last two years and lost more than 3st 7lb (22kg).

I have spent the time since ingraining healthier habits into my daily routine so they became automatic. Over months, step by step, I introduced healthier behaviours to replace my many bad habits, which included skipping meals, binge-eating, treating exercise as punishment for eating to excess and restrictive fad diets. Progress was gradual but the results were long lasting and, surprisingly, it all became more enjoyable as the weeks passed.

The old me would have avoided the reality of my current weight gain for many more months, and not spoken about it, while letting thoughts of guilt, shame and anger lurking around my mind fester and silently torment me. It has taken time but realising that although Im confident and happy in most areas of my life, openly acknowledging my self-destructive eating and fitness habits was empowering.

In terms of problems people have, especially ones that are out of their control, its minute, and I was too embarrassed to admit it bothered me for some time and worried I would be judged. But it did bother me. It bothered me I felt disconnected from my own body and Id started to notice small health implications, and then started to fear future ones as my unhealthy habits continued to grow. I also missed feeling energetic and physically strong. But when I eventually did admit it, I immediately felt lighter, both physically and mentally, and thoughts of weight loss and fitness failures started to fade. I could see with some patience I could change what I then considered weaknesses into strengths.

Not everyone has that choice and I was grateful that I did as through the years Ive seen there are a myriad of complex reasons people gain or lose weight from illness and medications to genetics, and many others in between.

Tracking my habits helped me see what small changes I could make and it was a relief to feel in control again. Unhealthy habits had embedded their way into my life so I thought why couldnt healthy behaviours do the same? It has been a slow process but it has worked although weight loss has not gone on a smooth line there have been numerous ups and downs along the way.

Over the last year, Ive recognised different behaviours I needed to tackle and improve such as self-sabotage when Im almost at the finishing line of achieving a goal, relapsing into striving for perfection and being committed to an all or nothing approach when all it does is slow down my progress, and generally lacking patience in seeing results. But Ive also learned that if I keep going, try implement different experts advice to see what works for me and be more compassionate to myself that Ill get there.

My plan for losing my first 3st (19kg) was step by step through keeping a journal from time to time, reducing my binge-eating, eating meals more often, replacing junk food with healthier versions and taking at least 30 minutes every day to move my body in some form of exercise. Exercise and moving my body more had played a large part in continuing to do all those things, and developing a healthier mindset, relieving stress, getting outdoors and generally feeling better. It had mattered more than Id realised. I didnt do a large amount of exercise, but I dearly missed it when I couldnt do it.

My latest setback was a necessary one for me to develop new habits to avoid weight gain happening in the future and be more resilient. I got an injury, a random injury that was simply part of life, but Id decided to become focused on my frustration at not being able to progress with my goals that Id almost reached. My common sense took a holiday, I ate larger meals than I did when I could exercise and began to mindlessly eat higher-calorie sugary snacks. My sleep quality and quantity lessened, and a vicious cycle of sugary snacks and feeling tired began to take hold. I started to forget what it was like to feel healthy and energetic. I know from experts advice that nutrition counts for 70 to 80 per cent weight loss, so there was no need for me to gain weight.

Logically, I couldve reduced the amount of food I normally ate slightly, and I would have maintained my weight. I couldve used my spare time to have a look at my nutrition there was plenty I needed to work on from tackling my resistance to cooking, what nutrients Im not eating enough of and what types of foods I should be eating more of to stop my energy dropping in the evening. I didnt like the forced change to my routine and I reacted badly. Its a trigger I know Ill deal much better with next time.

Its been two weeks since I stepped on the scales and decided to cut back on the sugary snacks, reduce portion sizes of my meals and try different types of exercise. Already my sleep has improved and my belt is looser. Ive a new appreciation for my healing foot (and Ive stopped scowling at it). Returning to workouts was daunting after a break but not as bad as Id imagined.

Getting back on track isnt always easy but its worth it, and Im once again enjoying finding my way to my natural weight and seeing what new limits I can push my body to reach.

Rachel Flahertys column is about getting fitter and healthier. Contact Rachel on Twitter@rachelfl,Instagramor emailrflaherty@irishtimes.com

Sign up for one of The Irish Times'Get Runningprogrammes (it is free!).First, pick the eight-week programme that suits you.- Beginner Course:Acourse totake you from inactivity to running for 30 minutes.- Stay On Track:For those who can squeeze in a run a few times a week.- 10km Course:Designed for those who want to move up to the 10km mark.Best of luck!

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Openly acknowledging my poor eating and fitness habits was empowering - The Irish Times

Caroline Toal is the lead Slimming World consultant in this area.

With every new year comes resolutions one of the most common being to lose weight. So if youre looking to kick-start your 2020 with a lasting change, Westmeaths slimming experts are sharing their tips to make your new year weight-loss resolutions a reality and all without giving up your favourite foods!

Caroline Toal, who will be celebrating eight years as a Slimming World consultant on January 9, says: With the rise of trendy fad diets, people are often seduced by the promise of fast weight losses and take quick-fix routes to lose weight.

However, these methods of weight loss arent sustainable after all, who wants to feel hungry all the time or give up their favourite foods indefinitely?

Especially when that often means that by February, new years resolutions are a distant memory.

After a phenomenal year in 2019 celebrating its 50th anniversary since it was founded in 1969, Slimming World has helped millions of people to reach their dream weight.

Theres no magic pill when it comes to weight loss and the best weight loss plan is the one you can stick to.

Michelle who is a consultant in Kinnegad since September 2013, says: Our members lose weight by making small changes to the way they shop, cook and eat and filling up on Free Food foods that are low in calories but satisfying like pasta, lean meat, fruit, veg, potatoes and more.

So they dont have to go hungry or give up their favourite meals, as well as gradually becoming more active and getting bucket loads of support along the way.

They develop healthy habits that they can keep up for life, so they can not only reach their target weight but stay there forever.

So, this new year, why not take advantage of just over 50 years of successful slimming experience, and join us at Slimming World?

Here John, Liz and Cathriona share their top tips to help you discover a new you this new year:

1. Make small and simple swaps

A huge misconception about losing weight is that you have to make dramatic changes and survive on lettuce leaves and carrot sticks.

However, with Slimming Worlds Food Optimising eating plan, members are encouraged to make small and simple swaps like switching from oil to low-calorie cooking spray and full-fat butter to low-fat spread, and swapping the white bread for wholemeal bread.

Losing weight is much easier when you get in the habit of planning your meals for the week.

Pick meals that you know youll enjoy, try new dishes to keep things interesting and make a shopping list its impossible to enjoy healthy meals if you dont have the foods you need to make them in your kitchen!

When youre losing weight, having a strong support system around you is vital. If you join a Slimming World group your fellow members, who are all on the same journey as you, will celebrate with you and boost your weight loss when youre doing well, and pick you up if you ever have a more difficult week.

But dont run before you can walk! If you currently lead a more sedentary lifestyle, and the thought of exercise makes you sweat, dont let your fears steer you away from getting active after all, exercise isnt just about Lycra and aerobic classes.

At Slimming World we encourage our members to make simple swaps from taking the lift and using the car for short journeys to taking the stairs and walking to the shops. Increase your activity levels gradually until you reach the recommended level of 30 minutes five times a week.

Having a visual reminder of your long-term goal is a great way to help you stay on track with your weight-loss journey. Not only is it a great way to see the amazing progress youre making, its a good way to keep yourself inspired and committed. Some members recommend using measurement charts and progress pictures to keep them motivated not only will they remind you why youre losing weight, theyre fun too!

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Slimming World consultants share new year weight-loss tips - Westmeath Examiner

America is in the midst of a keto craze. The trendy diet which bans carbs to make your body burn fat for fuel has kicked Weight Watchers derrire on the stock market, captured the endorsement of celebrities such as Kourtney Kardashian and Halle Berry, and deluged the internet with recipes and copious social media chatter about pounds lost.

Now the popular diet even has a day named after it. The Vitamin Shoppe, which wants to sell you a ton of keto-based products, has named the first Sunday of this new decade National Keto Day.

What on Earth justifies granting a day to memorialize a fad diet? said Dr. David Katz, founding director of the Yale University Prevention Research Center. The grapefruit diet surely warrants its own day too!

Katz is no fan of keto, or any other diet that restricts entire food groups, calling them unhealthy and unsustainable.

Losing weight fast by using a severely restricted, silly, unbalanced diet inevitably leads to even faster weight regain, said Katz, who is the president of the True Health Initiative, a non-profit organization dedicated to health promotion and disease prevention.

Absent ketosis, keto is just a false label for some kind of diet that presumably restricts added sugar and refined carbohydrate which, frankly, any good diet does, Katz said.

Katzs low opinion of keto is echoed by many nutritional specialists across the country. Katz joined 24 other top names in the field to rank 35 popular weight loss programs for 2020 recently put out by U.S. News and World Report.

The popular keto diet flunked, coming in next to last which it has done for several years now. Only the highly restrictive protein-only Dukan Diet ranks lower.

Most health professionals are concerned that the degree of carb restriction requires someone to cut out many of the foods that have been consistently recommended as being healthy: fruits, beans/legumes and whole intact grains, said Stanford professor Christopher Gardner, who conducts research on low-carb diets at Stanford Prevention Research Center.

With such negative reviews, just how did keto capture such a faithful following? Experts say its because its legions of fans are focusing on the short-term benefits of fast weight loss, without factoring in possible long-term risks.

What is keto?

Keto is short for ketosis, a metabolic state that occurs when your liver begins to use stored fat to produce ketones for energy. The liver is programmed to do that when your body loses access to its preferred fuel carbohydrates and thinks its starving.

The diet has actually been around since the 1920s, when a doctor stumbled on it as a way of controlling seizures in children with epilepsy who didnt respond to other treatment methods.

It was recognized long ago that denying the brain access to glucose, and converting to ketone-based metabolism, dampens brain electrical activity, Katz said. But why on Earth would you want to dampen brain electrical activity unless you had refractory (unmanageable) epilepsy?

Creating ketosis is not as simple as it seems. Your liver is only forced into producing ketones when carb intake is drastically slashed. In the keto diet, you limit your intake of carbs to only 20 to 50 a day, the lower the better. To put that into perspective, a medium banana or apple is around 27 carbs, the full days allowance.

It can take several days to weeks before your body fully transitions into burning fat. In the meantime, it will scream for carbs, and (speaking from personal experience) will punish you by sending a zombie to suck out your brains, a vampire to drain your blood and a giant troll to jump up and down on your body.

The feeling of fatigue and malaise is so bad that keto-lovers have christened the experience keto-flu.

Youll also have keto-breath, a wonderfully metallic smell similar to nail polish remover emanating from your mouth. Other than urination, thats the only way ketones can escape your body.

Drinking water might help with dragon-breath. Youll also need to drink a lot of water to try to counter constipation and other gastric-grumblings due to the lack of fiber from fruits and starchy veggies.

Once all that passes, keto-lovers maintain, youll have more energy, a more focused brain, and best of all, very little hunger.

But those effects only last if you stay in ketosis. Cheat a bit, and your body scrambles to go back to what nature intended.

Therefore low-carb diets like keto rely heavily on fats to fill you up. At least 70% of the keto diet will be made up of fat some say its more like 90%. Of course you can get all that fat from healthy unsaturated fats such as avocados, tofu, almonds, walnuts, seeds and olive oil.

But just in case you cant eat that many avocados, the diet also allows those not-so-good-for-your-arteries saturated fats like lard, butter, palm and coconut oils as well as whole-fat milk, cheese and mayonnaise.

And heres a twist: You cant rely too much on lean protein to accomplish ketosis. Eat more protein than an average 20% of your daily calories and your body will use that, and not fat, for fuel. Bye bye, ketosis.

Therefore protein sources for ketosis reply on skin-on poultry, fattier parts like chicken thighs, rib-eye steaks, grass-fed ground beef, fattier fish like salmon, beef brisket or pork shoulder, according to U.S. News, as well as get ready America bacon!

Yessss. Thats why this is a popular diet right? Like the dog in the 1980s commercial, we as a nation collectively jump up and down for bacon.

Dirty vs clean eating

Of course the lure of all-the-bacon-or-fat-you-can-eat was arguably behind the initial success of the Atkins diet that exploded into popularity in the 90s. It was followed by more low-carb options such as South Beach, Paelo, Whole30 and Zone, among others.

Yet critics say those initially popular plans have struggled to keep the publics interest as dieters have succeeded in losing some weight, only to fail to keep it off over the long term.

Atkins has rebranded, offering different levels of carb restriction they call Atkins 20 and Atkins 40. Colette Heimowitz, Atkins vice president for Nutrition Communication & Education, told CNN the companys approach allows for more flexibility than keto as we encourage people to incorporate foods back into their meals and find their carb tolerance level.

Keto appears to be undergoing the same process, with some promoting clean keto, which focuses on using all those avocados, nuts and seeds for fat sources, instead of dirty keto, in which folks take the buns off their fast food burger and chow down.

Clean keto advocates admit that it takes a good deal of effort to research food items and plan and prep meals, so unsurprisingly, many a keto eater takes the easy way out, eating a diet centered around foods like bacon, cheese, butter, and packaged foods, according to an article on the Vitamin Shoppes Keto HQ.

And thats the crux of the problem for nutritionists.

Most people who claim to eat Paleo use that banner to justify eating any kind of meat they like, notably, bacon, burgers and pepperoni, Katz said. There was no paleolithic pepperoni!

No doubt, the same is going on with keto people invoke the label to eat the foods they want to eat, notably processed meat, he said. I suspect a very tiny minority of those attempting to eat keto are either eating clean or are in ketosis.

What do the studies say

Then theres the issue of varying health claims for keto and other low carb diets.

The ketogenic diet is designed to be a short-term diet, and there are a number of studies and trials demonstrating its effectiveness, said chiropractor Josh Axe, a spokesperson for the Vitamin Shoppe, in statement.

When done correctly, it can be a great tool used to treat and prevent several chronic conditions while also supporting overall health, said Axe, who is the author of The Keto Diet: Your 30-day Plan to Lose Weight, Balance Hormones and Reverse Disease.

An Atkins spokesperson pointed to a two-year study by a health group selling ketosis diet interventions and told CNN in a statement that todays science shows people can improve health markers pertaining to weight loss, cardiovascular disease and metabolic syndrome when they control carbs.

Not exactly accurate, according to Gardner and Katz.

Theres very little research, and to the best of my knowledge, all of it is linked to a company marketing the keto diet, Katz said.

The bottom line is that despite its current popularity, we have very few studies that can support or refute its impact on health, Gardner said.

The National Lipid Association Nutrition and Lifestyle Task Force reviewed all the available evidence in 2019 and found low and very-low carb diets are not superior to other dietary approaches for weight loss, and in some cases even raised cholesterol levels.

In addition, they found three separate observational studies, including a large prospective cohort study with long-term follow-up, showed an association between very low-carb diets and all-cause mortality.

So far, at least, it appears science has found the benefits of low-carb diets are fleeting.

What the early studies have shown is that there are early benefits in terms of weight loss and glucose control, Gardner said. But in the few studies that have gone on for 12 months, the benefit in comparison to other diet approaches diminishes and is no longer statistically significant.

Which is why nutritionists fail to see the benefit of subjecting your body to the stresses of a low-carb diet just to lose a bit of weight, gain it back, and then start all over again.

To achieve and maintain a healthy body weight, or optimize diabetes or heart disease risk factors, we should not be focusing on a diet, said Alice Lichtenstein, director and senior scientist at Tufts Universitys Cardiovascular Nutrition Laboratory.

We should be focusing on dietary patterns, making changes in current practices that can be sustained lifelong.

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Experts say the keto diet isnt sustainable, so why is it so popular? - KTVI Fox 2 St. Louis

Although cereal is a popular and easy breakfast option, it could be hurting your weight loss goals. Even supposedly healthy cereals can have surprising ingredients that hinder your ability to lose weight quickly. To make it easier to distinguish between healthy and unhealthy cereals, we spoke to Lisa Richards, nutritionist and author of The Candida Diet.

Richards explains the main problem with breakfast cereals: Cereal is a go-to breakfast food for many people, even those who follow a relatively healthy eating pattern. However, there are some ingredients in breakfast cereals, including those that claim to be good for you, that are unhealthy.

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The biggest health concern with cereals are their refined carbohydrates. Richards explains, "Because of the way many cereals are made, the use of refined grains is very common."

Just because it is common, however, does not make it healthy. "This form of carbohydrate is highly inflammatory and turns to sugar quickly in the body. Always check the ingredients list and avoid cereals that state enriched flour, even if it says it is wheat. This ingredient could be slowing down your health and weight loss goals," Richards tells SheFinds.

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Another ingredient to stay away from is sugar. Richards says, "This is a fairly obvious ingredient to limit in breakfast cereal. However, it can often be listed under different names to hide the amount the cereal contains."

With that in mind, although you may think your cereal is low in sugar, it could be disguised under a different name. Richards warns, "Some common alternative sugar names include: HFCS, fructose, sucrose, caramel, castor sugar, sorghum syrup, invert sugar, evaporated cane juice, and agave nectar."

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According to Healthline, starting your morning with one of these cereals could hurt your long-term weight loss goals: "Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels."

This could affect your cravings later in the day. "A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack potentially creating a vicious cycle of overeating," Healthline explains.

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According to Eat This, Not That!, there are a wide range of high-sugar cereals from the more obvious ones to the more surprising ones. As always, your best bet is to pay close attention to the nutrition label and stick to cereals that are low in sugar and refined carbs. Keeping an eye out for alternative sugars when choosing a cereal can also help you stay on track for your weight loss goals.

More:
The Worst Breakfast Cereals That Are Slowing Down Your Weight Loss, According To A Nutritionist - SheFinds

While Adele never fails to impress millions with her beautiful voice, her recent holiday pictures have got tongues wagging! Looking slimmer and toned up than before, the 31-year-old's transformation is one to seek motivation from!Well, what if we told you, the success behind Adele's transformation is eating smart? A fan of 'sirtfood diet', Adele followed this diet to lose weight and get into a healthier and (needless to say, impressive) shape.What is the sirtfood diet?The latest diet cleanse which has got the world raving about it follows a scientific approach to battle weight gain.The diet popularises on the use of 'sirtfoods', which are some special foods which work by activating certain protein chains in the body, known as sirtuins. According to science, these antioxidant agents act as protectants that help slow down aging, boost metabolism and regulate the body's inflammation, hereby helping in fat loss.

Studies have also found that the sirtfood diet can help people lose up to seven pounds (3 kilos) in under a week's time.

As complex and scientific as this diet plan sounds, the diet encourages you to include some of the most commonly found kitchen ingredients as well as some indulgent foods. Some common foods allowed in this plan include foods like oranges, dark chocolates, parsley, turmeric, kale, and even red wine.

The diet, though considered to be a fad, focusses on maintaining a restrictive weight loss strategy one week. While the first three days makes you limit your calorie intake to 1000kcal (consuming three sirt food green juices and having a meal). The remaining days, you are allowed to increase your calorie intake to 1500kcal and have two meals a day (along with two sirtfood juices). Post this, the maintenance phase recommends you to eat up to three balanced foods rich in sirtuin, coupled with an effective workout strategy to lose weight, making it all the more sustainable.

Since it is rather restrictive in nature, many stay wary of the diet plan working in the long run. The diet restricts your calorie intake and can devoid you of other needed nutrients, so, it is not a long term, sustainable diet plan for weight loss.

Continue reading here:
All you need to know about the Sirtfood diet which helped Adele lose 22 kilos! - Times of India

Now that the holidays are over and the new year has begun, millions of people across the world are jumping on the healthy lifestyle bandwagon and looking to shed some pounds before the warm summer months creep up.

Following a diet requires research (many fad diets can become dangerous to your health), strategic planning and strong willpower. With the emergence of the fitness world on social media, there are even more diets and weightless plans to sift through now than ever before.

A new ranking from the U.S. News & World Report provides a detailed guide outlining the best diets to follow in 2020. These diets have been scientifically researched and are backed by a team of nationally recognized experts in diet, nutrition, obesity, food psychology, diabetes and heart disease.

Looking to live a healthier life in 2020? Click through the photos above for a look at the 15 top-rated diets this year, according to U.S. News & World Report...

U.S. News editors and reporters compiled a first edition of the ranking by creating profiles using data from medical journals, government reports and other resources. A panel of health experts then reviewed the profiles and rated each diet by seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease, according to the report.

Each diet was then scored and ranked into different diet rankings, from best diets overall to best heart-healthy diets. The diets featured in the best diets overall ranking combined ratings from all seven categories. The No. 1 best diet was required to be easy to follow, effective for weight loss, protect against diseases such as diabetes and heart disease and be nutritious and safe.

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The best diets to follow in 2020, according to U.S. News & World Report - Houston Chronicle

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