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Can you prevent weight gain and 21st-century health problems by eating the way our ancestors did?

Thats the premise behind the paleo diet, which takes inspiration from the Paleolithic era that spanned between 2.6 million to 12,000 years ago predating the advent of farming and animal domestication.

Some followers of the paleo diet believe that humans are genetically adapted to eat a certain way one thats closer to how early humans ate. This view is rooted in the evolutionary discordance hypothesis, which states that human evolution stopped around 50,000 years ago. In other words, our Stone Age bodies are not suited for our modern diets of convenience and carbs, and this mismatch is making us fat and sick.

While eating like a caveman or cavewoman isnt easy, making the paleo leap is purported to result in a number of health benefits from weight loss, to clearer skin, to improved mood, to better sleep. But like many health and wellness fads, researchers say paleos health benefits are likely too good to be true.

Unfortunately, scientists havent found much evidence that backs up the health benefits of the paleo diet beyond weight loss. Other claims havent been studied at all. But what research has uncovered is that it might be unhealthy for some people to follow a paleo diet, particularly among those concerned with heart and kidney health.

But theres another mammoth in the room: Even paleolithic people didnt eat paleo. Plenty of anthropological research has found that the popular diets interpretations of how Paleolithic-era humans ate are pretty inaccurate.

"[With] ancient diets, people just ate the foods available to them. With the current globalized food system, we now have access to more types of food, which makes that approach more complicated," says Colleen Rauchut Tewksbury, a senior research investigator and bariatric program manager at the University of Pennsylvania. She is also a spokeswoman for the Academy of Nutrition and Dietetics.

(Credit: Alexander Raths/Shutterstock.com)

According to Google Trends data, paleo was the most-searched diet in 2013. In recent years, diets like keto, intermittent fasting and the carnivore diet have kicked paleo out of the top rankings. But survey data from 2018 showed that roughly 3 million Americans were still following a version of the paleo diet.

It is also sometimes called the Paleolithic diet, Stone Age diet, hunter-gatherer diet or a caveman diet. Whole30, which is a 30-day regimen based on the paleo diet, has also become a popular way to supposedly reset the body after an indulgent holiday season.

But no matter what you call it, interest in adopting ancient diets isn't new. In the 1970s, an American gastroenterologist named Walter L. Voegtlin promoted a meat-centric Stone Age diet to achieve optimal health. Voegtlin is largely regarded as the pioneer of the modern paleo diet and was the first to write a book about it. But his ideas never gained widespread support, which perhaps is not a surprise considering some of Voegtlins extreme and unsavory views like encouraging the mass slaughter of dolphins and eugenics.

Since then, other purported health gurus helped to bring paleo out of the cave and into the mainstream. Primal eating feels at home in our current era of romanticizing health wisdom and habits of the past.

But before you keep sipping on bone broth, it might be a good idea to consider what real prehistoric people actually ate.

While people living in Paleolithic times would have painstakingly hunted and gathered their own food, modern-day followers of the diet can conveniently hop in their cars and zoom to the nearest grocery to find most paleo essentials on their shopping list. There, they can load up on all the meat, fish, eggs, fruits, non-starchy veggies and nuts they want. But dairy, legumes, grains, added sugars, alcohol, coffee and processed food should be avoided. Some versions of the paleo diet are stricter than others.

But a nuance the modern take on the diet doesn't take into account is that hunter-gatherers varied considerably in terms of the food they consumed. Different groups of early humans lived in vastly different climates and landscapes. People simply ate whatever was available to them, wherever that was.

Homo sapiens occupied every niche on the planet starting from [around] 100,000 years ago. We were highly adaptable, says Jennie Brand-Miller, a professor of nutrition at the University of Sydney. There were high-latitude hunter-gatherers who ate mostly animal foods and very little plant food and there was the opposite, [those who ate] a lot of plant-based food and only a little animal [protein].

Interestingly, there were no vegan hunter-gatherers, she says.

Meat-eating is often emphasized in anthropology simply because butchered animal bones are often better preserved and more likely to be discovered than evidence of plant-based meals. Based on whats been uncovered, early humans didnt appear to be terribly picky eaters. They probably ate insects. They didnt turn their nose up at elephant brains. They ate starchy tubers. They ate oats, processed by hand.

One things certain, though: Our ancestors most certainly did not eat bacon or chocolate. Those indulgences came on the food scene much later in history, yet are sometimes recommended in paleo diet literature. (But its pretty safe to say our paleo ancestors would have eaten bacon or chocolate, if given the chance.)

(Credit: Keith Homan/Shutterstock)

The idea that we should adopt a special diet because our genes are still stuck in the Stone Age isnt quite accurate.As cultures change through time, our genes change, too. Brand-Miller says there are a few genetic adaptations to modern diets that help illustrate this.

One of the best examples relates to milk and the prevalence of lactose intolerance. For most of our species history, the ability to digest milk after infancy didnt exist. Adults lacked lactase, the enzyme needed to break down lactose to simpler sugars that can be absorbed by the intestines. When people started domesticating cattle around 10,000 years ago, they started relying on dairy products as a food source. Over time, these groups evolved a genetic mutation for making lactase into adulthood. But because dairy wasnt a traditional part of diets everywhere, many descendants of these groups are missing this genetic mutation today.

People vary in their ability to process other foods as well, Brand-Miller says. People with genetic ties to regions that historically ate a high-starch diet tend to have more copies of the gene linked to higher production of salivary amylase an enzyme that breaks down carbs. That makes east Asians in particular more efficient at digesting starchy food. Likewise, Brand-Miller says fruit wasnt part of the traditional Arctic diet. So, its not surprising that a greater incidence of people with Inuit ancestry are deficient in sucrase, the enzyme that processes sucrose, a type of sugar.

But some people who dont have adequate levels of particular digestive enzymes can still consume small amounts of these foods without ill effects, Brand-Miller says. Aside from these differences, humans are generally well-adapted to eat almost anything put in front of them, which is perhaps one of the secrets to our species success.

People always have and probably always will eat a wide variety of foods depending on culture and what's available, says Melyssa Roy, a public health researcher at the University of Otago in New Zealand.

The health claims around the paleo diet are as controversial as the ancient menus themselves. Typically, the modern paleo diet is high in protein and low in carbohydrates. Paleo often gets a bad rap for being so restrictive, and it doesnt allow consumption of foods like legumes, whole grains and dairy products.

Nutrition has a lot of gray area, and many diets such as these leave little room for flexibility or individualization, says Rauchut Tewksbury.

Because paleo hasnt been studied extensively, the long-term benefits and potential risks are poorly understood. But if weight loss is your primary reason for considering the paleo diet, theres some evidence it works.

In a recent study, Roy and her colleagues compared the weight loss results of 250 overweight individuals following one of three diets: intermittent fasting, Mediterranean and paleo. After 12 months, all groups lost weight but paleo came in last. Paleo dieters lost 4 pounds on average, compared with a 6-pound loss on the Mediterranean diet, and nearly 9 pounds with intermittent fasting. In general, participants found it easiest to stick to the Mediterranean diet, which is an important part of sustaining weight loss over time.

But if quick weight loss is your goal the paleo diet has its merits.

"In the short term, lower carbohydrate paleo diets are associated with higher satiety and faster weight loss, Brand-Miller says.

A two-year randomized and controlled study followed 70 postmenopausal Swedish women who were obese. Some participants were assigned to a paleo diet that included lean meat, fish, eggs, vegetables, fruits, berries and nuts. Other participants were assigned to a diet in line with the Nordic Nutrition Recommendations (NNR), the joint dietary recommendations for northern European countries. The NNR incorporates less protein and fat, but more carbohydrates than the paleo diet.

Six months in, the paleo group lost more weight than those following the NNR. Paleo dieters lost 13 pounds on average compared with 5 pounds with NNR. But after 24 months, the difference in weight loss between the two diets was less pronounced. Both groups showed similar improvements in blood pressure and cholesterol. Interestingly, participants' triglyceride levels decreased more on the paleo diet. High levels of triglycerides a type of fat found in the blood have been linked to heart disease.

But that doesnt necessarily mean that the paleo diet is heart-healthy. Brand-Miller says several studies have linked low-carb diets to higher rates of death, especially from heart disease. To add to that, she says mouse studies have suggested high-carbohydrate diets increase longevity. Perhaps the reason is rooted in our microbiomes.

A study compared the bloodwork of 44 paleo dieters with 47 people following a diet based on Australian national health recommendations. Among paleo dieters, researchers found elevated levels of a compound called trimethylamine N-oxide, which is associated with heart problems. In their work, the researchers explained that high levels of this compound might be due to a lack of whole grains in the paleo diet. Bacteria in the gut produces trimethylamine N-oxide while digesting meat. But consuming whole grains increases production of beneficial gut bacteria, which seems to counter the harmful compound.

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Saturated fat might be another thing to worry about on the paleo diet. Dietary fats, in general, arent demonized today like they were in the '90s. But saturated fat isnt totally in the clear. Decades of research have linked the consumption of saturated fats to elevated levels of LDL cholesterol levels (the bad kind), which has been shown to increase the risk for heart disease.

The evidence is conflicting about whether high amounts of saturated fat are harmful in the context of this kind of diet. For some people, it may be better to avoid high amounts of animal fats, especially if they're still consuming a more standard diet. A strict paleo diet eliminates dairy, and there may be concerns around calcium intake, too, Roy says.

Diets that are high in protein have also been linked to kidney problems. Whether this applies to people with normally functioning kidneys hasn't been settled. Filtering excess protein from the blood can put additional stress on the organs, further decreasing their function among people with kidney problems.

But the idea that paleo must incorporate copious amounts of meat might be a bit of a misnomer to begin with.

[Paleo] is more about eating foods in their natural state, Roy says.

Brand-Miller says there are healthier approaches to paleo. For instance, incorporating plenty of fruits and vegetables even those that are packed with carbs. Plant-based foods can add nutrients, fiber, flavor and variety to diets.And, they'll help you live longer, too.

If the paleo diet gets anything right, it's the stance against processed food. Highly refined ultraprocessed foods now account for more than half of all calories consumed and 90 percent of added sugar intake in the U.S. which increases the risk of weight gain and several health conditions. But it's not a matter or paleo or bust.

Ultimately, the best way to eat for your health is the change you can keep up with. Most people know what they need to do: Limit calories, eat fruits, vegetables, whole grains and lean proteins. The challenge is how to do it, says Rauchut Tewksbury. There are lots of ways people can achieve this. The key is figuring out which is best for you as an individual that you can keep up with.

See the article here:
The Paleo Diet: Should Modern Humans Eat the Way Our Ancestors Did? - Discover Magazine

From my late teens to the early 20s, I suffered from chronic gut issues, leading to easy and unexplained weight fluctuations, low energy, and an immense amount of pain and frustration every single day things werent adding up for me. I was a healthy woman and was always so focussed on my health, doing everything right which made it extremely upsetting.

This fuelled me to study a Bachelor of Science Nutrition and visit many specialists to find answers (which I did not).

Then, to my surprise, after countless hours of research and finally visiting the right functional medicine doctor I discovered that my issues stemmed from having a slow thyroid and multiple food intolerances.

Since then, from simply eliminating those foods (mine were eggs, gluten, nearly all grains, and dairy) and adopting a unique dietary approach to manage my weight and bloating without the hunger after all of my research and trial and error on myself (which, by the way, is far from what we were taught in Uni with the old school, Australian Guide to Healthy Eating guidelines), I have healed myself. It is an incredible feeling.

I still, to this day, 5-6 years later, maintain the same lifestyle with absolute confidence and ease and best of all very little bloating, hunger, or yo-yo dieting habits like I was used to in the past.

I can manage my weight far easier and its the most freeing feeling in the world when youre not constantly searching for food and when you can get through an entire day without feeling 9 months pregnant and in severe pain.

I absolutely love helping others, so when I left university about 4.5 years ago I had a GIANT fire in my belly to help women who are going through what I went through. I immediately set off to work for myself and start my own business, Health with Bec.

My new lifes purpose was to help women slim down and begin to heal their own gut concerns too with my approach. In a nutshell, it is sugar-free, lower carb, gluten-free, nearly all dairy-free, rich in protein and healthy fats, and plentiful in low-calorie vegetables meaning BIG servings YES! This approach enables women to (actually) feel satisfied whilst reducing their calories. They also learn how to keep the weight off something that no other weight loss plans do.

I consulted women 1/1 for my first 2 years of business, working with over 400 extremely closely and in utter depth making personalized, totally custom plans. But, then I had to do more.

The results coming through were mind-blowing and I had to get this approach out to more women! I could also see so many common themes so pulling together a meal plan for this subset of women who do it all made sense to me. It could work.

Fast forward 2 years, and I now predominantly help women through my Signature online program, the 3 Week Body Reset which has been around for 18 months and a membership that I created only 10 months ago the Health with Bec Tribe. Women are FINALLY achieving results they have always dreamt of after trying it all. It is incredible. I have sold thousands of copies of the 3 Week Body Reset to women all around the world and have over 200, incredible women in the Tribe.

What a challenge it has been but also the best thing I have ever done in my entire life. I couldnt enjoy what I do anymore. It is my dream, purpose, and absolute passion to help women, day after day and I cant wait to continue to help more!

Dont stop your efforts to find answers after visiting a GP or even a specialist. BOOK IN with a highly renowned functional medicine doctor and get the right tests done. I WISH I did this sooner. I suggest food intolerance tests, gut microbiome tests, parasite tests, and SIBO tests. Also, getting all your hormones tested is vital, and last but not least, ensure you get your entire thyroid panel tested (not just TSH and T4 like all GPs do do the whole thing). This means, TSH, T4, T3, Reverse T3, and Thyroid Antibodies.

For diet, if you have tried everything try my approach! Its low carb but you dont even know it as I still include foods like bread and pasta I just have clever alternatives which I have listed below. Its so important to consider calories whilst ensuring every one of those calories is providing you with nutrients and helping you feel full. This is where the low carb comes in when we slightly reduce those, there is more room (calorie-wise) for more healthy fat and fat keeps us nice and full. We also NEED fat to absorb vitamins like vitamins A, D, E and K.

This bread is a lifesaver. Keep it in the freezer and have in place of regular bread! You can see that it has half the amount of carbohydrates, double the protein and double the fiber. What does this mean? You stay fuller for FAR longer! Resulting in eating less calories overall throughout the day, and ultimately weight loss.

You save calories and can have a way bigger serve too. Also, you create more room for calories for other joys in life, such as wine and a little dark chocolate (pictured below). I love recommending Lindt dark chocolate thats over 85% and encouraging women to enjoy a glass of wine or two a few times a week. Because of balance right?! The extra fiber is also amazing for gut health and digestion which we always want to focus on for long term weight loss and maintenance.

Read more:
How I Healed My Chronic Gut Issues & Weight Fluctuations - Sporteluxe

If, like many of us, you've taken to the internet to find a way to work out during the pandemic, the number of options and programs available can be overwhelming. And without a prior background in fitness, it can seem impossible to know which one to choose, or tell if a workout is worth your time.

The good news is you're likely to see some benefits from doing just about any online workout, and there's very little risk involved, according to Alex Koch, professor of exercise science at Lenoir-Rhyne University.

Koch added that for more experienced athletes or beginners looking to build strength and muscle more effectively, sticking to evidence-based exercise programs will give you the most value for your sweat.

For people who are just starting out with exercise, Koch said nearly any program that gets you moving can be a good starting point, and there's a relatively low risk of injuring yourself if you stick to body weight or light weight exercises.

"It's infinitely more effective than doing nothing. Most exercise is going to be safe and you'll see some benefits," he said.

Even a shorter workout, between 10 and 20 minutes, can be effective.

Many beginners' workouts will cycle through a timed amount of a lot of different movements without repeating. This kind of circuit can be a good option if you're short on time.

"Not having time to exercise is the number one barrier for exercise.Circuit training is fine for that, with metabolic and some strength benefits, and it gets you in and out fairly quickly," Koch said.

The bottom line is,if you enjoy an exercise routine and can stick to it, there's no reason to overthink your workout program as a beginner.

That said, it's still best to try to find a qualified instructor, even if the program is free, since you'll be more likely to get a good workout and avoid pitfalls like plateaus or repetitive use injuries.

Koch recommends looking for credentials, whether that's through a university program or qualified personal training certification.

And just because someone has abs, doesn't mean they'll be able to teach you how to get them, he added.

"If you go by appearance, that's a mistake. You can have a great physique that's mostly genetics," Koch said.

In fact, it can be a red flag when exercise programs focus exclusively on weight loss or fat-burning, or on specific promises such as six-pack abs in a set time period.

That's because science shows that exercise has relatively little to do with losing significant body fat, which is primarily a result of changing your eating habits.

In particular, steer clear of programs that claim to spot reduce fat, or burn fat on particular areas of the body such as the midsection or legs.

"There's so much research that you can't do that. If they suggest it, be skeptical," Koch said.

Body weight movements can be great for building strength, if done properly. Halfpoint Images/Getty Images

A problem with many free workouts, though, is that they involve doing similar routines every day. That can make for a convenient exercise session, but it can compromise your fitness gains over time.

"If you're a non-exerciser, it's a fine place to start, but you're going to plateau quickly. After a month of the same workout, you'll be about as fit as you're going to get," Koch said.

At that point, you'll want to change things up if you want to gain strength and muscle mass (and even if your goal is weight loss, building muscle can help by raising your base metabolism, burning more calories).

To do that, adding variation in intensity is key.

You'll want to work different muscle groups on different days (what's known as an exercise "split") to avoid overtraining any one type of movement. To use one simple example, you might opt to work leg muscles like your quads, hamstrings, and glutes on Monday and Wednesday, and train upper body muscles like your chest, shoulders, and back on Tuesday and Thursday.

In each of these more focused workouts, it's best to concentrate on a few targeted exercises, and repeat them in a single workout to get the most out of your muscles, according to Koch.

"If you want to see the most benefits in building strength and muscle, evidence suggests doing multiple sets, with more rest between sets, is better," he said.

You can also prioritize compound movements that hit multiple muscle groups, like deadlifts, squats, overhead presses, push-ups, and pull-ups to further boost your gains.

Finally, one of the best ways to evaluate a workout's effectiveness is to track your progress over time. Koch suggests objective measurements, such as how many reps or sets you can complete, or how much weight you can use.

But subjective measures are also important, including how you feel during and after a workout.

"Even if you're not doing maximum effort all the time, if you can do the same thing and it feels easier, that's progress," Koch said.

Read more:

Chloe Ting's YouTube workouts probably won't give you six-pack abs here are 4 things she doesn't tell you about getting fit

How to substitute barbells, pulley systems, and treadmills with at-home exercises, according to personal trainers

Sweating a lot during a workout may mean you're more fit, according to a sweat scientist

Link:
How to tell if a free online workout is worth your time and effort - Insider - INSIDER

Staying fit and maintaining your weight have been highlighted many times for the benefits those bring to your entire bodysuch as warding off cancer or death related to cardiovascular eventsbut a new study suggests keeping a stable weight can impact your brain health as well.

In research published in the Journal of Alzheimers Disease, scientists analyzed over 35,000 functional brain scans from more than 17,000 individuals, looking at blood flow and brain activity, and comparing them based on participants body weight. Also assessed were differences in brain activity while people were at rest versus performing a task that required concentration.

Although the mean age of the people studied was 40, the scans encompassed an age range of 18 to 94, and included both men and women. Weight was determined using body mass index (BMI), which groups individuals into categories of underweight, normal weight, overweight, obese, and morbidly obese.

The researchers found that as BMI increased, blood flow to the brain tended to be lower, both during rest and concentration. This is significant because the less blood that goes to your brain, the higher your risk of dementia isespecially Alzheimers disease. Additionally, a decreased supply of blood to your brain has been associated with other conditions such as ADHD, depression, bipolar disorder, and schizophrenia.

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Brain areas that are particularly vulnerable to Alzheimers seemed to be the most affected, Daniel Amen, M.D., the studys lead author and founder of Amen Clinics, told Runners World.

Generally speaking, its true that the higher your BMI is, the higher your risk is of developing health conditions linked with being overweightsuch as diabetes, high blood pressure, and high cholesterol. However, its worth noting that BMI itself is not measuring your health, according to Harvard Medical School; rather, BMI is a measure of your size.

Its possible to be in the healthy weight range and have an unhealthful lifestyle, Runners World previously reported. Its possible to be heavily muscled and have relatively little body fat, but still have a BMI in the overweight range.

Regardless, the takeaway, according to Amen, is that staying fit is key to keeping your brain healthy in the long term. In terms of the reason why, Amen said that fat cells increase inflammationwhich has been shown to damage all organs, including the brain.

Also, fat cells store toxins, which can damage the brain even more, Amen said.

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Although this is one of the larger studies linking obesity with brain dysfunction, it isnt the first, he added. Previous research using similar methods has found obesity is linked to more limited brain function, particularly in elderly people.

What makes our study different is the focus on brain blood flow, which can show greater sensitivity and earlier changes related to brain dysfunction, Amen said.

The good news is that weight loss and subsequent weight maintenance can play a significant role in lowering inflammation, which helps brain health. Brains can be improved with a healing environment that includes habits like exercise and eating nutritious foods, he said.

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New Research Further Examines the Link Between Obesity and Dementia - runnersworld.com

Water is great for you. Proper hydration helps your brain stay alert, your cells function at top rate, and your exercise performance on key.

There's another benefit to water, too, and it pertains to weight loss. That said, some so-called experts make it seem like H20 is an instant fat burner. Except that's not really true. It's a little more complex than that.

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There's some truth behind the claim that water can help you lose weight. Oftentimes water is pushed to those seeking weight loss because there is a belief that water can fill you up leading to eating less often or less volume come meal time, says Kelly Jones, MS, RD, CSSD, LDN.

So because youre filling up on water, youll be less likely to snack and can better control hunger. Plus, as the theory goes, when you are hydrated and eating foods that have high water content, you are more likely to have better hydration overall throughout the day to help manage weight.

Poor hydration can mean that your body continues to seek out fluid through the foods you are eating though, which is why sometimes people feel as if they may eat less when they have water before or at a meal, Jones says.

So, rather than trying to use water to mask your hunger, sip water regularly throughout the day in an attempt to prevent feelings of thirst (a sign you're already dehydrated) and then you may have a more regular appetite regulation throughout the day.

Along with well balanced meals and snacks, adequate hydration may help you better listen to your hunger and fullness cues, helping your body reach the weight it is meant to be over time, she says. Still though, beyond weight management, can it help you drop weight when youre looking to slim down?

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It can help in the short-term but not so much long-term. While volume of food and liquids puts pressure on the nerve cells in your digestive tract, sending some signals to your brain that you may be full, it doesn't last for very long, Jones says.

Without intake of protein, fat, and fiber, proper satiety signals will not be released and if it doesn't catch up to you very soon after once the water has left your stomach, it often will later in the day, leading to extreme hunger and potentially ease in overeating, she adds.

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On top of your baseline needs, it's recommended to drink an additional 16 to 24 ounces of fluid starting around 3 hours before exercise, up to 1 liter an hour during exercise and between 13 to 27 ounces per hour depending on conditions of your workout, says Jones.

Afterwards, you should replace whatever you lost during your workout. By weighing yourself before and after your training session, you can calculate this need. For every pound lost while moving, drink an additional 16 to 20 ounces on top of your baseline needs. Thirst is not a good indicator of hydration status and fluid needs, Jones says.

It is possible. You drink more water than your kidneys can remove in your urine. This can cause too much water to collect in your bloodstream and an imbalance of fluids, says Maggie Michalczyk, MS, RD.

While more risky for women than men, men can still over-do it with water, which can be life threatening.

Excessive fluid intake occurs when the body has so much fluid that minerals such as sodium are diluted in the blood, leading to fluid imbalances in and out of cells, Jones says.

Known as hyponatremia, or low blood sodium, creates symptoms from nausea and fatigue to brain damage and death, she says.

This is isnt something to worry too much aboutbut it is a risk associated with excess water intake.

Water weight is when the body retains fluids that would normally get filtered by the kidneys. It's usually temporary and doesn't mean that you've gained weight, however can be discouraging for someone trying to lose weight, says Michalczyk.

It might happen for a few reasons. An increase in salt in the diet, and sitting for long periods of time (like on a long flight) can all be reasons why people gain water weight, Michalczyk says.

Yet, you can help manage it. Avoiding salty foods (like processed foods that usually contain a lot of salt), drinking enough water and exercising are all ways to prevent water weight and get it to go away, Michalczyk says.

Carbs can also have an impact on fluid retention, because glycogen (storage form of carbohydrates) pulls in water. This explains why people on a crash diet with very little carbs lose weight right away but then tend to gain right back when they resume their normal, Michalczyk says. It's water weight that is being lost from the stored glycogen in our musclesjust another reason why slow, sustained weight loss is the way to go.

The takeaway? Overall, water can help you lose weight as a healthy lifestyle habit where you may control appetite better and go for less sugary drinks to quench your thirst, but pure water alone wont really tip the scale for long-term changes.

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Water and Weight Loss - How Much to Drink for Losing Weight - Men's Health

Kenny Mayfield lost his sense of smell in early March. Months later, it still has not returned, a side effect of COVID-19 that he is working to regain.

Kenny Mayfield, 16, lost his sense of taste and smell as a side effect of COVID-19. Nearly seven months later, he still is without the senses. Photography: Lexi CoonIn mid-March 2020, Kenny Mayfield, a high school junior from Helena, Alabama, experienced two days of bad headaches headaches that he chalked up to seasonal allergies and feeling tired from the responsibilities of school. After his headaches subsided, he noticed that his senses of taste and smell had disappeared completely.

At the time, little was known about the novel coronavirus making its way from China through Europe, and few if any cases were detected in the United States. A few weeks later when headlines began reporting that loss of taste and smell was an indicator for the novel coronavirus, Kenny and his family had suspicions that coronavirus was to blame for his loss of taste and smell.

We started thinking, well maybe I was exposed to this new virus and just didnt know at the time, Kenny said. I had no other symptoms that were characteristic with COVID-19, and as a result, I also couldnt get tested since tests were in high demand for critically symptomatic patients. It wasnt until three months later that I was able to get an antibody test, which confirmed that I had COVID-19 antibodies, and likely lost my taste and smell as a side effect of the virus. I had no idea that I had been infected with COVID-19.

While evidence and data have been rapidly collected since the virus entered the United States in early spring 2020, symptoms, side effects, recommendations and more have changed as experts continue to learn about COVID-19. However, a defining symptom of COVID-19 cases has been anosmia, the loss of sense of smell, with 40 percent of anosmia due to post-viral causes.

Anosmia has also been a reporting symptom noticed early on, prior to other symptoms arising, or even as the only symptom present in an otherwise asymptomatic patient with COVID-19.

Upon knowing that his smell loss was a lingering side effect of COVID-19, Kenny was referred to experts in the Department of Otolaryngology at the University of Alabama at Birmingham to undergo smell retraining, with the hopes of regaining some of his smell and taste senses.

Patients with post-viral smell loss have roughly a 60-80 percent chance of regaining some of their smell function at one year, said Jessica Grayson, M.D., assistant professor in the UAB School of Medicine and Kennys smell retraining physician. Studies have shown improvement in smell when patients utilize smell retraining. When patients performing smell retraining were compared to patients who were not, there were more patients who had improvement in their sense of smell.

For Kenny, his smell retraining included first going through a book of 40 scratch-and-sniff scents to see what he could gather. As part of his smell retraining, each morning and night, he smells four different essential oils from four odor categories flowery, fruity, aromatic and resinous to retrain the mind to identify those odors. Kenny explained that, depending on his level of smell redevelopment, he will continue this process for six months to a year.

As many survivors of COVID-19 who experienced anosmia recovered their sense of smell and/or taste in a few days, many like Kenny are continuing to experience the short- and long-term effects of losing those senses.

For Kenny, his loss of smell has posed issues ranging from having no appetite and experiencing significant weight loss to not being able to sense danger aspects of losing ones sense of smell and taste that are not often considered.

I was driving my truck with the trailer and my brake calipers had locked up and started burning, Kenny said. I came home and my parents were shocked that I could not smell the scent of burning brakes. I could have caused a serious accident and put myself and other people in life-threatening danger if the problem went undetected.

Kenny also notes that, while he can taste sensations like bitterness, sweetness, saltiness and sour, the enjoyment that comes along with eating has essentially vanished, causing him to not eat enough and lose a significant amount of weight in a short period of time. As Kenny is an avid powerlifter and active teenager, his parents are constantly having to remind him to eat to ensure he is taking in enough calories to maintain his health.

Ive had to alter how I cook as the texture of food has become an important factor for Kenny since smell and taste arent in play, explained Brenda Mayfield, his mother. For example, Kenny used to eat half the casserole at dinner, and now we have to make eating more of a conscious action. When he first lost his sense of taste and smell, he ate a whole garlic glove and couldnt taste or smell the garlic, which is indicative of how severe his smell and taste loss truly is.

Kennys family connections to UAB run strong. His mother, Brenda, is a psychiatric/mental health nurse practitioner in UABs School of Nursing, and his father, Bill, is UAB Medicines Emergency Preparedness manager, and has been in the UAB Hospital COVID Command Center since day one, helping to guide clinicians and administrators through the pandemic. His older brother, Matthew, has also been instrumental in the UAB Hospital COVID Command Center alongside his father, supporting key preparedness planning efforts.

While all three family members have been frontline health care heroes, none tested positive for COVID-19 or antibodies, which has stumped the Mayfield family since all have been living under the same roof with him and all are so intertwined with the COVID-19 crisis. In looking ahead, they certainly have concerns about how this will impact their family.

As a mom, I worry about how this will affect Kennys health and well-being, Brenda said. I worry if his senses will ever return how will this impact his going to college next year? How will this affect his appetite moving forward? Will this influence his mental health since it puts him at a higher risk for anxiety and depression? We dont know about the long-term effects of this virus. I have concerns about the issues that could linger into the future. It is concerning how this will all play out.

For Kenny, he is focused on the next few months of smell retraining and also acclimating to the present circumstances that COVID-19 has caused. A leader in the Helena High School band, he has helped with social distancing strategies for the group and hopes to use his experience to continue to encourage his peers and others who may not think they are affected by COVID-19 and to take it seriously.

Im trying to keep positive and focus on what I can control. I can say that I certainly do not take smell and taste for granted any longer.

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One teen's loss of smell from COVID-19 serves as a reminder about pervasiveness of virus - UAB News

Adding more protein to your diet is one of the easiest and most effective ways to lose weight. We tell you the advantages of incorporating them into your breakfasts and what foods contain them.

Eating a good breakfast is essential to have good mental performance, reduce your appetite during the day, avoid binges or take care of your brain. If you are thinking about losing weight and losing weight on other occasions, we have reviewed the importance of the first meal of the day, little-known tricks to burn fat or some key foods to control weight.

Boost the amount of daily protein helps you lose weight, as the body uses more calories to metabolize protein, compared to fat or carbohydrates. Protein also keeps you fuller for longer, scientific studies have confirmed. For example, research in women showed that increasing their protein intake from 15% to 30% of total calories helped them eat 441 fewer calories per day, losing ten pounds in twelve weeks.

Another study found that increasing protein to 25% of total calories cut nighttime snacking and obsessive thoughts in half on food by 60%. Protein can also contribute to the maintenance of long-term weight loss.

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Focusing on breakfasts, those rich in protein reduce hunger and help people lower their caloric intake. In fact, magnetic resonance images confirm that this kind of breakfast They reduce signals in the brain that control food motivation and reward-driven behavior. This is due to the decrease in the hunger hormone, ghrelin, and the increase in the hormones of fullness peptide YY, GLP-1 and cholecystokinin.

On the other hand, protein can slightly speed up your metabolism, increasing caloric burn since as we say your body uses many more calories to metabolize proteins (20-30%) than carbohydrates (5-10%) or fat (0-3%). A high protein intake has been shown to burn an additional 80-100 calories each day. It also prevents muscle loss during calorie restriction.

This article was published on TICbeat by Andrea Nez-Torrn Stock.

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Proteins that you should add to breakfast to improve your performance - Checkersaga

ROSLYN HEIGHTS, N.Y., Aug. 11, 2020 /PRNewswire/ -- Preliminary studies have surfaced that being overweight or obese have been shown to increase the severity and rate of mortality in individuals with COVID-19. New York Bariatric Group started seeing an influx of patients seeking out options to get to a healthier weight following the COVID outbreak. The options available at New York Bariatric Group for rapid and successful long-term weight loss is a solution for obesity and provides a viable option for those seeking to reduce the health risks associated with contracting COVID-19.

Obese patients are more likely to be hospitalized for COVID-19, more likely to be admitted to the ICU, intubated and progress into higher mortality rates. COVID-19 hospitalization shows the strongest association with obesity patients having direct effect on pulmonary function with decreased lung volume and weaker respiratory muscles. Obesity also shows a pro-inflammatory response to COVID-19, resulting in more severe immune response to the disease. Obesity is associated with diabetes, heart disease and kidney disease, all of which increases the risk of developing pneumonia.

Medical professionals are predicting a persistance of the COVID-19 pandemic through the fall or perhaps even a second wave. Given the uncertain trajectory of COVID, the need to lose weight takes on greater urgency. At New York Bariatric Group, we have developed a rapid, one day workup that allows patients to complete all required clearances in one day. This compressed workup allows patients to have their weight loss surgery as soon as 4 weeks from the initial consultation.

New York Bariatric Group combats obesity with a number of different surgical and non-surgical weight loss options. The weight loss option utilized on patients is tailored to an individual's medical history. Consultation with a bariatric surgeon will determine which procedure is ideal for the desired weight loss.

New York Bariatric Group New York Bariatric Group is widely known as the preeminent bariatric practice in New York, New Jersey, and Connecticut. The NYBG team of fifteen of the industry's top bariatric surgeons has performed over 18,000 successful procedures, a number which is growing each day. Utilizing technology, talent, and experience, they form an elite institution for the treatment of obesity.

For more information or to schedule an appointment, call 800-633-8446 or visit stopobesityforlife.com

Press Contact:

Megan DiGregorio

Director of Marketing and Business Development

Email: megan@nybg.com

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New York Bariatric Group Reduces the Risk of Severe COVID-19 Outcomes in Overweight and Obese Patients - Salamanca Press

More than 30% of the adult population in Maryland is obese, according to the Centers for Disease Control and Prevention. Obesity increases the risk of developing type 2 diabetes, hypertension and heart disease.

Bariatric surgery can be an option for a person who has documented weight-loss attempts that have been unsuccessful and who meets factors for body weight and body mass.

Dr. Mohammad K. Jamal of Meritus Bariatric Surgical Specialists works regularly with patients to help them choose the best weight-loss option.

There are 10 to 11 different surgical and nonsurgical options available to limit stomach size or reduce the length of the intestines, Jamal said. The most common procedures are gastric bypass, gastric sleeve and adjustable gastric banding.

Gastric sleeve surgery permanently reduces the size of the stomach. It promotes weight loss by limiting food intake and lessening the sensation of hunger. During this procedure, the surgeon removes approximately 80% of the stomach, leaving only a small tube or sleeve to serve as the new stomach pouch.

Gastric bypass surgery is considered a combined restrictive and malabsorptive procedure, where a small pouch is created by stapling and dividing the stomach. This limits the food intake and reduces the calorie absorption, so that weight loss can occur.

Gastric banding involves placing an inflatable band around the top of the stomach and is quick, reversible and adjustable. The size of the stomach is decreased, reducing food intake. The surgery leads to a person feeling fuller with less food, which can result in significant weight loss.

Which procedure is best for each patient really depends on the medical conditions the patient has, Jamal said. He and the team at Meritus Bariatric Surgical Specialists work with patients to select the procedure that will most likely help them achieve weight loss and health goals, while minimizing risk.

Preparing for surgery

Bariatric surgery is a major procedure that requires preparation from the patient in order to improve long-term weight loss and the overall success of the operation.

The preparation for any type of bariatric surgery is similar, Jamal said. Patients are required to undergo counseling, control portion sizes and reduce carbohydrates and overall calorie content once they enroll in the appropriate program.

In 2020, the da Vinci XI technology was added as an option for bariatric surgical patients at Meritus Medical Center. It helps minimize post-operative pain, provides better cosmetic results and reduces hospital stays.

Insurance is another important consideration. Before paying large amounts of out-of-pocket expenses, a good first step is to consult with insurance providers to determine coverage and eligibility for bariatric surgery.

Long-term lifestyle changes

While useful, bariatric surgery does not magically cure all. Pre- and post-surgery, patients will need to make long-term lifestyle changes, especially in the areas of diet and exercise.

Finding post-surgery weight loss success also depends on drastic lifestyle changes, such as smaller food and drink portions, improved nutrition and regular exercise, Jamal said. Regular follow-up visits with your surgeon, nutrition counseling and support groups can help patients stay on track.

A healthier life post-surgery

For the past 40-50 years, the bariatric surgical procedures have facilitated longer, healthier lives.

Jamal hopes those who would benefit from bariatric surgery dont wait until theyve developed difficult health issues as a result of obesity, before making the decision to consider surgery.

If your primary care doctor considers you to be a good candidate, have it done now before avoidable medical issues arise, he said.

Meritus Health, at 11116 Medical Campus Road east of Hagerstown, is the largest health system in Washington County. For more information about programs and services, go to MeritusHealth.com.

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Bariatric surgery is a weight-loss option - Herald-Mail Media

Long before there was ketoor Paleo, South Beach or Sirtfood, there was a diet by a cardiologist named Dr. Herman Tarnower, who told his patients in Scarsdale, NY that the number one thing they should do to get healthyand avoid a heart attackwas to lose weight. He would tell them forcefully: "You must take off that unhealthy fat and flab. Go on a good reducing diet immediately." Most doctors didn't give patients diets in those days, but he did. His diet,typed out and copied on pieces of paper and shared by his patients, their tennis partners, and anyone who wanted to slim down, became a cult classic, as people lost up to 20 pounds in 14 days on the mostly plant-based plan.

The diet was high in protein, low in carbs, kept calories to a strict 1,000a day, and people who followed itfrom the half grapefruit every morning to the no alcohol every nightlostpounds fast.Testimonials famously touted sentiments like: "I've been able to stay at my teenage weight since doing the Scarsdale Diet." It took off among menand women whowanted to "stay trim" for health and wellbeing, and look and feel their best. Many of the diet's principles, such as eatas muchsalad as you likeand avoid oils, are still relevant today.

One caveat: The Beet does not recommend such a low calorie intake, and we believe losing a maximum of 2 pounds a week is healthier for long term results.

The first and most famous aspect: You eat half a grapefruit for breakfast every day, with a slice of protein bread (recipe below) and black coffee or tea. Even if you don't eat plant-based, the specifics of the diet are can fit nicely into your life now (other than the calorie count, which most RDs and doctors would agree is too little to sustaina healthy active lifestyle today).

When it waspublished in 1978,The Complete Scarsdale Medical Diet, becamea runaway hit, staying at the top of the bestseller list for months,and gaining a newmorbidboost of notoriety whenDr. Tarnower was shot and killed by his jilted long-time girlfriend, Jean Harris, just two years after the book was published. The infamous crime of passion stayed onthe front pages for months, and years, as the public followed the high-profile case with ghoulish fascination since bothHarris (the headmistress of the Madeira School for girls) and Tarnowerwere well-known.

While other diets have eclipsedThe Scarsdale Diet, many of the principles Tarnower included in his book are still effective and sound science. It teaches people to do several thingsthat are similar in approach to The Beet'sThe VegStart Diet, created by an R.D., Nicole Osinga, who encourages eatinga plant-basedapproach, full of fiber and vegetables, healthy grains and filling whole foods, for healthy weight loss.There are other parallels between Scarsdale and the VegStart Diet, such as The Scarsdale Diet instructs: Eat specific foodsfor 14 days at a time; preparemeals without oil or butter or other unhealthy fat; eat as many salads or steamed vegetables as you like;eat your salads undressed (other than lemon juice), and snack between meals only on vegetables like celery and carrots (The VegStart DIet offers a plethora of healthy snacks including celery and nut butter).

Scarsdalerequired that dieters stay away from alcoholand encouraged them to onlyremain on the diet for 14 days at a time, then take two weeks to maintain on a "keep-slim" plan. The biggest difference is Scarsdale tells dieters to keep calories at 1,000 while The VegStart is closer to 1,500, which is both more sustainable and healthier for long-term weight loss since you lose weight and keep your energy up and your muscle mass intact.

But rereadingThe Complete Scarsdale Medical Diet book, the basic principles of eating to lose weight on a mostly vegetable- and fruit-laden plan made me realize that the Scarsdale Diet has much to teach us still, all these years later. Here iswhat The Scarsdale Dietespouses, and how to tailor it for a plant-based life, while losing weight healthily.

Anote of why I paid attention to the Scarsdale Diet in the first place: Growing up, Hy Tarnower (as his friends called him), was a presence in my life. He was my grandfather's best friend and when I would visit my grandparents in Westchester on weekends and see them playing cards together, drinking scotch, and enjoying an afternoon of competitivegin rummy and easy banter, I wondered at how these two men could say so little andchuckle so much, for hours. Their competitive games were low stakes but endowed serious bragging rights, and what I learned later, long after Hy's death, was that this kind of unique, brilliant individual is not easily replaced. My grandfather spent yearsmissing his best friend and it made sense to me that this man, with the deep sonorous voice, elegant presence, bald head, and dark eyes (he looked like a great hawk to me) and tall, athletic physique, was a towering figure inlife and in work. He also scared the living crap out of me.

Re-readingThe Complete Scarsdale Medical Diet, which was published the year I graduated from high school,made it clear that this is an unforgiving diet, of tough love and strict rules. The VegStart Diet is much more forgiving, embracing, doable and forgiving, and allows the dieters to eat healthy, plant-based meals, and still lose weight, but more gently and not at the same clip. But in both diets, you learn to eat to stay slim for life. Now I look back at Dr. Tarnower and think:How smart he was that he could help people change their diets to change their bodies and completely reverse their health fate, and ultimately change their lives giving them a sense of control over their weight and their wellbeing, in as little as 14 days.

Here is what his diet taught the world about weight loss and the tenets that still hold true today. One editorial note: the Scarsdale Diet is not plant-based, but it's easy to adopt it, if you want to, by switching burgers for veggie burgers and cheese for vegan cheese. Most of the food in theScarsdale Dietinvolves eating fruitlike half a grapefruit and protein bread for breakfastand vegetables, like a steamed vegetable medley for dinner. Or just do The VegStart Diet, which is both plant-based and effective. You may not lose a pound a day but you can keep off what you lose, and keep going.

So here are your secrets to success. For a full 14 day plant-based plan that's up-to-date and equally effective, try The VegStart Diet, which will help you lose weight and get healthier in just two weeks.

1. Eat exactly what is assigned. Don't substitute. This is true of both the Scarsdale Diet and the VegStart Diet, although in the Q and A section of the book he explains that you can eat more salads and vegetables if you wish.

2. Don't drink any alcoholic beverages. On VegStart dieters are allowed to have cheat days but not go crazy. Keep it in check.

3. Between meals, you eat only carrots and celery, but you may have as much as you wish.The VegStart Diet gives youseven different snacks to eat on repeat. One of them is celery and nut butter but there are several other more interesting snacks to choose from.

4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon if desired); and diet sodas.... You may drink them as often as you wish. Back in the day, we didn't realize diet sodas can drive a sweet tooth or fool the body into thinking "sweets are here!" and possibly make your system hold onto fat. While these studies are still inconclusive,The Beet believes that hydrating with water orwater with lemon if you want a tasty sip. Also if you want to add a non-dairy creamer or milk to your coffee there are now so many great plant-based selections, which were not even conceived of in 1978. Just choose one low in fat and carbs or sugar.

5. Prepare all salads without oil, mayonnaise or other rich dressings. Use only lemon and vinegar, or the vinaigrette or mustard dressing [in the book].The Beet recommends a low-oil approach to dressing, but you can of course enjoy some salad dressing if you keep it lightly dressed and not drenched in oil. Here is one we likethat includes a blueberry flavor to mix it up.

6. Eat vegetables without butter, margarine, or other fat; lemon may be used.The same principle as above: The calories in oil add up. Chef AJ, who wecover for her approach to plant-based healthy weight loss, tells her followers to use zero oil. We believe that a little avocado oil or a touch of olive oil can be used but keep it to a minimum, especially if the goal is to reverse heart disease since oils can add to cholesterol and plaque buildup in the arteries and create dangerous blockages over time. The safest bet: Lemon juice. for the many benefits of lemon, from its immune-boosting vitamin C to its digestive health help, read The Beet's runaway hit story on why you should drink lemon water in the morning. Or just add lemon juice to your veggies all day long.

7. All meat should be very lean; remove all visible fat before eating... He was onto something. Fat, from any animal, be it beef, pork, chicken, or poultry, is bad for you and increases the risk of heart disease, cancer and premature death. We now know from studies that have been published on diet habits, that the best bet is to eat NO animal products of any kind or to at least eat as many plant-foods as you can, so long as they are whole foods and the least processed you can find. (Half a grapefruit for breakfast is a perfect example.)

8. It is not necessary to eat everything listed, but don't substitute or add. Indicated combinations should be observed.Food combinations are important for a balanced diet since the amount of protein, fat and carbs you take in effect the mix of fuel and how your body burns it. The higher the carbs the more spikes in insulin, your body gets the message to store fat. The higher the protein, your body rebuilds healthy lean muscle and burns fat for fuel (in the absense of enough carbs and blood sugar to keep going). So while you may not agree with the percentages here, the point is to pay attention to your mix. The VegStart Diet followsmacros that are approximately 20 percent protein, 40 percent fat and 40 percent carbs.

Note: According to Tarnower: "The average person's food intake contains approzimately 10 to 15 percwent protein, 40 to 45 percent fat and 40 to 50 percent carbohydrates." He explains that a health diet can make "wide variations in these perfentages" but that the by doubling the protein (to 43 percent) and cutting the fat in half (to 22.5 percent) and keeping carbs to no more than 34.5 percent, you change the mix of fuel and force your body to burn more fat, the same way keto diets do but with a less extreme carb restriction.

9. Never overload your stomach. When you feel full, STOP. This is now called mindful eating, and The VegStart Diet espouses this. Turn off screens, pay attention to your food, and enjoy eating as a way to fuel up, not because you're bored, stresed and distracted. Nicole Osinga and The VegStart Diet offers 15 tips to succeed at weight loss and this is one of the most important. Eat, then stop, and go do something else like take a walk for diversion.

10. Dont' stay on the diet for moroe than 14 days. Diets are only as good as your ability to stay on them. Endless restrictions lead to cheating and gaining, and then you tell yourself diets don't work. Essentially the best diets teach you how to prepare food the healthy way so you can learn how to be healthier for life. The VegStart Diet does this, with minimal food prep in advance that allows you to reach for healthy choices when you're hungry, by making a few snacks and easy meals in advance.

The other aspect of Scarsdale that is relevant is checking your weight regularly. If you gain 4 or more pounds you go back on it for 2 weeks, to get the unwanted pounds off. We highly recommend that as well: Do the VegStart Diet. See how well you lost weight, then stay on track with the good habits you've learned. If you need to lose some weight, go back on the VegStart Diet for two weeks. You'll be surprised at how easily the weight comes off.

For more on The VegStart Diet, check out the plan, which for $9.95 gives you an e-Book and everything you need to succeed. Want tobeginlosing today? Sign up and get started!

Dr. Tarnower included his recipe for Home-Baked Protein Bread:

Ingredients

Instructions

Pour water into the mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 4 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly then gradually add soy and gluten flours, then whole wheat flour.

Mix slowly until dough stiffens and does not stick to sides of bowl *you may use a food processor, following machine instructions for this step). Lightly flour a board, then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with a dish towel, and set in a warm place to rise to about the top fo the bread pan (2 to 3 hours). Preheat oven to 325. Bake bread for about 1 hour or until well browned. Home-baked bread is dense than commercial so cut thin slices, then toast. Keep in refrigerator.

Courtesy ofThe Complete Scarsdale Medical Diet

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What We Can Learn from The Scarsdale Diet: 10 Secrets to Success - The Beet

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