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The average man does a lot to stay fit and healthy but oftentimes its simply not enough. Some habits have the potential to harm you, exacerbate an annoying condition, or cause injury.

Men are less likely to visit a healthcare professional, and that certainly complicates matters a lot. According to an Orlando Health survey, 81% of men easily remember their first car, but barely half can recall the last time they visited a doctor.

So men not only actively ignore their health but also dont like visiting the doctor when something does go wrong an immensely careless attitude towards their wellbeing.

Of course, we dont want you to be afraid of living your life to the fullest, but it is essential to reiterate the importance of a fit lifestyle and healthy habits to improve your everyday life.

The fact of the matter is that, man or not, many of us are just living our lives on autopilot in fact, according to a news by Harvard, we spend 46.9% of our time thinking about things that are inconsequential to our progress. This mind-wandering is often a cause for unhappiness that leads to unhealthy attitudes.

Let us highlight five ways you may be hurting your health unknowingly. Pay attention to these tiny details and try to look at things with a fresh perspective.

Lets get started:

If your head is shaved, skip to the next point. Otherwise, read on.

Hairstylists and skin specialists agree that shampooing your hair every day, or even every other day, is bad for your scalp.

The trouble is that men often wash their hair more than they need to. This removes important oils from the scalp leaving it dry and the hair brittle. Mens hair is usually thicker and curlier than womens it can go without washing for 2 to 3 days at a time.

Dry scalp goes into overdrive to make up for the lost oils and produces more oil than before. This is why men often feel like their hair isnt clean, no matter how much they shampoo. This results in a never-ending cycle that only irritates their scalps further.

Experts recommend shampooing no more than three times a week to ensure that your hair doesnt get too greasy too fast. This way, your scalp will also be able to reserve more of its natural oil, which, of course, is healthy.

Men dont really discuss their underwear with the doctor, but perhaps you should.

Your underwear is the second layer of clothing that is supposed to protect the groin area from chaffing and irritation, while also keeping your package safe.

However, many of us are guilty of wearing undies or briefs made from potentially abrasive material, and that can result in chaffing you might also risk irritating boys when you go commando. Tight briefs not only hurt the skin down there but may even lower fertility, so if you are trying to get the lady pregnant, stick to loose-fitting and cooling boxers

The good news is that you could always invest in mens cooling underwear that is designed to be very gently on this sensitive part of your body.

Men are notorious for eating meat there is nothing like a Southern barbeque to get most of us excited.

But its time you learned to keep an eye on your protein intake. Experts say that overdosing on protein can cause dehydration and loss of calcium, so its awful for your kidneys.

And in the long run, this can lead to weight gain because the body cant process all the protein you are eating, so it starts storing it. According to healthline, we are not supposed to have more than 0.8 grams of protein per kg of body weight, every day thats the minimum daily average recommended by health specialists.

If you are exceptionally fit and exercise more than the average male, you could get away with consuming up to 1.7 grams of protein per kg of body weight every day.

Men who drink too much coffee are at the risk of damaging their fertility.

Many Americans rely on three to five solid shots of coffee to help them get through the day but the Federal Drug Authority (FDA) puts the cap on up to 400 mg a day, which is roughly 4 cups of coffee.

So why all this hoopla about overdosing on caffeine?

Well, for starters, it is essential to understand that coffee is just ONE source of caffeine one can of cola has 50 mg of it, and energy drinks can give you to 250mg of caffeine in one serving.

So unknowingly, we gulp down up to 1200 mg of caffeine in a day this increases blood pressure, causes anxiety, and even boosts the risk of heart disease, in addition to causing fertility issues.

In 2018, Fox News host Pete Hegseth confessed in front of millions, that he hadnt washed his hands in over a decade!

He says he cant see germs, so they arent a real thing a sentiment echoed by many men around the world who are just too lazy to pick up the soap.

If you regularly wash your hands after finishing up in the toilet, pat yourself on the back.

Now, honestly think about this do you also wash up after taking the public transit, shaking hands with others, working on your office computer, handling equipment at the gym, or before sitting down for a meal?

Be careful of your hygiene, so you dont get sick and safeguard the health of others around you as well.

Remember, if you greet babies and the elderly with dirty hands, you can harm them severely they just dont have the power to fight off diseases. Even something as innocuous as flu can be deadly to them CDC reported that more than 80,000 people died from common flu in 2017-2018.

It is possible that many of those deaths could have been prevented had those people not been exposed to the virus, something proper handwashing could help with. So stay clean and well-groomed at all times.

A study by psycnet on the Psychology of Men & Masculinity found out that masculinity is negatively correlated to a willingness to improve health.

Sure, a man whos rough around the edges with a charming vibe or two is irresistible to the ladies, but carelessness is never a good look on anyone.

So take care of the social niceties discussed above you owe yourself and the world at large this much at least.

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Healthy Man Is A Happy Man: 5 Things You Are Not Doing Right - RecentlyHeard.com

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Chiefs receiver Tyreek Hill may be the fastest player in the NFL, but this year hes hoping to compete with the fastest runners in the world.

Hill said that he would like to see if he could qualify for the 2020 Olympics, which take place in Tokyo from July 24 to August 9.

Hopefully after this season, if Im healthy and my mind is still in the right place, I really want to try to qualify for some Olympic teams, Hill said.

Asked if he was serious about this and had looked into it, Hill said, Yeah. Yeah, I have. I have.

Hill acknowledged, however, that hed have to change a lot about what he eats and how he trains, and that wouldnt necessarily leave him in top football shape.

But the thing is, I weigh like 195 right now. Back in high school, when I ran a 9.9[-second 100-meter dash], I was like 175. So it would be me changing my whole diet that Ive been doing to get to where I am now, Hill said.

Hill would be an extreme long shot to make the U.S. Olympic team, but it would be interesting to see him try.

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Tyreek Hill says he wants to try out for the Olympics - NBCSports.com

You lose five pounds. Then, you gain it back. This is a common experience for many people who try to lose weight. In fact, research shows that those who lose weight often regain the weight plus more.

Why does this happen? One possible explanation is called set point theory, which is becoming more well-known as intuitive eating gains popularity. Its the idea that we have a genetically pre-determined body weight range that changes over the course of your life, explains Kristen Carli, RDN. These changes are due to the on the metabolism shifts that happen with age thanks to hormones, the way we digest food, and many other factors. Think about it: the weight where you felt most comfortable in high school is probably different from the weight where you feel most comfortable in your 20s, 40s, 60s, and beyond.

But heres the kicker: Your body will defend your set point weight. If it senses a famine, it will adjust accordingly by being more efficient, explains Rebecca McConville, RD, CSSD, a sports dietitian and author of Finding Your Sweet Spot. So if youre dieting and eating less than usual, your body may conserve energy by slowing down your metabolism, or turn up your drive to eat, causing hunger. The brain doesnt make the distinction between intentional under-fueling as in a diet versus a famine, McConville adds.

RELATED: Why Is Everyone Fasting? Heres What You Need to Know About IF

So if the theory holds true, it could explain why its so difficult to lose weight. If your body likes where it is weight-wise, it will resist changing. Similarly, if you overeat, youre likely to have more energy and move around more. Research has shown that non-exercise activities like walking and fidgeting increases when people eat more food than they needalthough the degree to which this happens varies from person to person.

I find it to be true in my counseling practice, says Rebecca Scritchfield, RDN, author Body Kindness. Some people come to her having already lost weight, she says. The problem? Theyve gotten there by eliminating foods they really like usually carb and sugar-heavy foods like ice cream and cake. They complain not only of hunger and anxiety around eating certain foods, but also things like irritability and inability to continue weight loss, almost as if their body is resisting being pushed any further, Scritchfield says.

RELATED: Everything You Think You Know About Carbs Is Wrong

Scritchfield works with these clients using a compassion-based approach to heal their relationship with food (no matter their starting size). Often, this results in weight gain, as they get back up to their set point.

The idea of set point weight is also gaining traction on social media, with over 11,000 posts on Instagram. Thats likely because its used by both the fitness and eating disorder recovery communities to describe the weight where your body naturally wants to be.

Her plan was simple: eat as much as she needed to feel full. No calorie or macro counting, no restrictions, and no special diets. She knew shed probably gain weight eating with this intuitive approach, and she did.

But there is still some disagreement over whether set point weight is a real thing. One of the common criticisms is that set point theory doesnt explain obesity.

Part of the problem with that argument, though, is that we tend to assume everyones set point weight fits in within the healthy ideal.

Society still values thinness, so those people with higher set points arent treated the same as those of us with more socially acceptable weights, Scritchfield explains. Thats a problem we all should address.

RELATED: Can a 'Fertility Diet' Actually Improve Your Chances of Getting Pregnant?

Eating until you feel satiated is one of the cornerstones of movements like intuitive eating, mindful eating, Health at Every Size, and all in. But its not always easy to do.

Learning to listen to your body's cues is hard in this day and age, says Taryn A. Myers, Ph.D., an associate professor of psychology at Virginia Wesleyan University, who studies body image and disordered eating. We tend to eat on the go, in front of our screens, or during other tasks, and thus we do not pay attention to what our body is telling us about when it has adequate nutrients at that point in time.

Whats more, we get a lot of mixed messages about how we are supposed to eat and look. The most apt description I've heard of our society is that it is a McDonald's next to a bikini store, Myers says. We get messages to eat, eat, eat but also to look a way that is not compatible with the message to eat. Thats a powerful argument for using internal cues to decide how much you should eat rather than external ones.

If you listen to your bodily cues, you tend to hit that set point weight without even trying, Myers adds. Your body will just settle where it should be if you eat when you are hungry and stop when you are full. Clearly, you should also ensure that you will not end up with nutritional deficiencies, but eating until full and stopping is a great way to tap into our bodies' innate abilities to regulate our weight.

While the all in approach specifically targets those who are struggling with hunger, anyone with a history of dieting can benefit from examining their relationship with food, Scritchfield says. If youre not dealing with significant insatiable hunger or minor physical complaints related to restriction, there may still be lots of work psychologically: Who am I if Im not a dieter? If I eat whatever I want? And behaviorally, how do I let myself have pizza and enjoy it? You literally need to be able to sit down and eat pizza. That may take trying it 10 times or more than 20 times before it feels more comfortable.

Whether youre interested in going all in or just taking a more intuitive approach, heres how you can start working towards a healthier relationship with food.

I recommend using a scale from 1 to 10. After eating a balanced plate of food, wait 20 minutes and fill out how full you truly are, says Toby Amidor, RD, CDN. Oftentimes it takes the brain 20 to 30 minutes to register if you are really full after eating. If you are not feeling satisfied 20 to 30 minutes after eating, then add on a healthy option that contains more fiber, protein, or healthy fat.

If the idea of going all in doesnt seem right for you, try working your way up to eating foods you once deemed off limits. I have clients start gently at first with adding a few foods in, but having them daily to desensitize themselves to the food, McConville says. Add one or two more foods each week to work towards food freedom.

Myers biggest suggestion is to work with a trained professional to find out if all in or another approach would work best for you. Doctors and nutritionists who know an individual's health history and have specific training in these issues will give the best guidance for that individual's health.

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This Theory May Explain Why It's So Hard to Lose Weight - Yahoo Lifestyle

Randy Jackson is saying more about his previous weight loss.

The former American Idol judge, 63, spoke to PEOPLE recently about his journey to better health. For a long time you see me on TV and people have noticed me in the past and I was struggling with my weight, then I finally got it off by using some pretty drastic measures, he says. Jackson had gastric bypass surgery in 2003.

In addition to the weight loss surgery, he worked with multiple fitness experts, nutritionists and mental health experts, and Jackson was able to lose and keep off 114 lbs.

Looking back, he says the feedback he received while on television encouraged him to make a change. I think it was season 2 on Idol. You come in and they go Yeah dawg, youre telling me Im terrible but youre fat! he adds. And I would go, I am. I have mirrors in my house. I know! So I think that finally, it was that and also I had an emergency room visit that I thought I was really sick and had a cold or something.

Jackson was diagnosed with type 2 diabetes and the diagnosis changed his life and approach to health.

Randy Jackson | Tasia Wells/Getty; Paul Archuleta/Getty

RELATED ARTICLE: 11 Celebrities Who Are Living with Diabetes

Managing type 2 diabetes also runs hand in hand with managing your weight, he says. Thats why he co-founded Unify Health Labs, a product that he says helps other people in their journey to get healthy while sparing them the long confusing search I went through.

This is me sort of giving back, he tells PEOPLE about his new product. Something thats a simple solution because all of us probably have 50 bottles on the counter or 50 bottles in the bathroom of different vitamins and things that we take. The root causes of these certain diseases and trying to get your best health, it all starts in the gut. Gut health is really best health.

You have to change the way you think about food, he explains. You have to almost have a complete divorce break up and start back bit by bit and find out the things that work with your body and you also find out the allergies and really pay attention to how you feel.

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When you study nutrition, as a dietitian does, you learn about "slow carbs" and "fast carbs," which get their names from how quickly they release glucose, or sugar, into your bloodstream.

The Slow-Carb Diet nixes all grains, most fruit and all dairy except cottage cheese.

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And while not all "fast carbs" are unhealthy (e.g. russet potatoes, pumpkin and pineapple), carbohydrates that break down more slowly generally come from healthy, high-fiber food sources like whole grains, legumes and most fruits.

So at first, the Slow-Carb Diet sounded like it had some promise. But alas, it appears the name of this weight-loss diet is misleading. Let's dig in and see what it's all about.

The Slow-Carb Diet was created by Tim Ferriss, an OG biohacker. On his blog, there's a post dating back to 2007 titled "How to Lose 20 Pounds of Fat in 30 Days Without Exercise," which discusses the Slow-Carb Diet. But the diet was formally presented in his 2010 book The 4-Hour Body: An Uncommon Guide to Rapid Weight Loss, Incredible Sex, and Becoming Superhuman.

The diet has five "simple rules" and it's worth noting that there is a difference between simple and easy. A concept can be simple to understand, but that doesn't mean it's easy to follow or adhere to. One would argue this applies to the Slow-Carb Diet rules outlined below:

Rule #1: Avoid "white" starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes and grains. The only time these foods are allowed, according to Ferriss, is within 1.5 hours of a resistance-training workout that lasted at least 20 minutes.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Ferriss argues that we're "already doing this" i.e., eating very few foods, and that we just need to switch to eating a few of the "right" foods. In his view, eating a variety of foods, as recommended by most health experts, is not beneficial.

Rule #3: Don't drink calories. The Slow-Carb diet recommends that you eat your calories, not drink them. Exception: One to two glasses of dry red wine per night is allowed.

Rule #4: Don't eat fruit. The diet does not allow fruit because fruit includes a (natural) type of sugar called fructose, which Ferriss believes leads to "more body fat, more or less." Avocado and tomatoes are allowed.

Rule #5: Take one day off per week and go nuts. One day a week you can eat anything and everything you want. No limitations.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Here's a deeper dive into what you can and cannot eat on the Slow-Carb Diet when applying these five rules.

There are a few red flags that give cause for concern when it comes to the Slow-Carb Diet. And really, these red flags should give you pause if you find any of these to be true for other diets.

Take a healthier approach to weight loss by focusing on whole foods that are full of good-for-you nutrients.

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When it comes to healthy eating, there is no one-size-fits-all approach. In general, a healthy diet is one that you can enjoy on a daily basis without feeling deprived or overly restricted.

A diet that focuses on fiber-rich fruits, vegetables and whole grains as well as lean proteins and limits added sugars and saturated fats will serve you well.

Research shows that simply placing an emphasis on eating whole foods over ultra-processed foods can help with weight loss. Researchers in a May 2019 study published in Cell Metabolism allowed subjects to eat as little or as much as they wanted of their respected diets the ultra-processed group vs. unprocessed group. It turns out that although the diets were matched for calories, sugar, fat fiber and macronutrients, the ultra-processed group ate 500 extra calories per day on average and gained weight, while the unprocessed group actually lost weight.

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The Slow-Carb Diet: Does It Work for Weight Loss? - LIVESTRONG.COM

New five-day Prolon diet mimics fasting Image Credit: Supplied

Dubai: A new diet that mimics fasting for a limited period of five days, promises to boost metabolism, help people detox and knock off kilos of fat, even reverse diabetes and other lifestyle diseases was launched at the Arab Health exhibition on Monday.

Introducing Prolon to the UAE market, Dr Joseph Antoun, CEO of L-Nutra, told Gulf News: Usually diets are low calorie where people are asked to eat small, limited calorie foods to lose weight. Prolonged eating of low calorie food can make people suffer from low blood sugar among other things.

Prolon, he claimed, is the worlds shortest diet that lasts only for five days and mimics fasting which triggers autophagy or cellular clean up. In other words, dead cells are cleared and detoxification triggered, while a lot of energy is released and insulin resistance reversed.

Dr Antoun said: At the cellular level, we are programmed to grow old and age. Prolon is the result of research at the Longevity Institute at the University of Southern California where work was carried out to ascertain how gluten free, plant-based nutrition could protect and rejuvenate the body and decelerate the process of aging. The diet provides enough to replenish macro and micronutrients but not enough for the body to detect food at a cellular level. This tricks the body into believing its fasting thereby triggering autophagy and weight loss.

The Prolon kit contains chemical free gluten free, plant-based macro nutrients such as healthy fats from nuts, complex fibre rich proteins and carbohydrates and micronutrient such as vitamins, mineral and enzymes, all plant based carbs. The diet is not for those who might have nut allergy, are too frail and old or women who might be pregnant and lactating. The diet has currently three studies on the impact it has on reversing diabetes and at least 24 clinical trials ongoing on the impact it has on other lifestyle diseases.

We are very excited about the research. In clinical trial on mice, the kit eliminated insulin resistance and reversed diabetes. We are still awaiting results of human trials but thousands of people who have used Prolon since 2017 when it was launched in the US have reported weight loss, added Antoun.

Prolon diet

The diet kit which is priced at Dh1,100 can be bought online and through the recommendation of a GP. It can be done once a month by those who are obese, once in three months by those who are slightly overweight and once in six months by healthy and active individuals for best results.

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Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether you're on a low-carb keto program, devoted to the Paleo lifestyle, all in on the Whole 30, or remain committed to low-fat eating, these plans have more in common than you think. What's more, follow any one of them religiously, and you'll likely notice results.

In one recent study, Stanford University researchers put more than 600 overweight adults on either a healthy low-fat or low-carb diet. It turns out, participants had similar levels of weight loss success on each plan. Researchers looked for clues (such as insulin levels and gene patterns) to see if there are any factors that might make someone more successful on either diet, but after combing through the data, they were not able to make any connections.

What they did note is that eaters on both plans followed some really simple advice. This advice is the common thread among all healthful weight loss and dietary approaches. So if you're looking for the best way to lose weight, focus on these three commandments of healthy eating.

Considering that 1 in 10 Americans fail to meet their produce requirements, it's pretty safe to say you need to eat more vegetables. And no matter what food philosophy you subscribe to, vegetables are a big part of the program. Vegetables have a lot going for them: They fill you up for very few calories, and they flood your body with the nutrients it needs to fight diseases, like heart disease, type 2 diabetes, and some cancers.

If you follow food trends, you might think you have to fall in love with cauliflower and kale to reap all the rewards that vegetables offer, but that isn't the case. Be it broccoli, carrots, red peppers, cabbage, spinach, asparagus, brussels sprouts or any other vegetable, the idea is to eat a variety of them and find plenty of ways to enjoy their goodness. So if you just can't stomach steamed Brussels sprouts, try them roasted, or give sauted brussels sprouts a try. If raw zucchini isn't your thing, see if you like it spiralized into noodles or grilled on a grill pan.

Using a layered approach is another great way to build a good veggie habit. For example, start with a food you already enjoy say, pasta and layer some vegetables into your bowl. This can help you explore a new food with one you already love eating, and from there, you can try new ways to savor it. Take spinach, for instance. After trying it with pasta, you may want to fold it into an omelet or another favorite food, or explore it on its own with different cooking techniques (sauted or steamed) or different flavor additions (garlic or golden raisins). The possibilities are limitless!

I've converted countless veggie haters into veggie eaters, and upping your vegetable game can have tremendous payoffs in how you look and feel.

You can blame biology for your sweet tooth. We're hardwired to have a preference for sweets, and this drive is universal and begins early on, according to research on the subject. Sugar makes food taste good, so food companies add it to everything from breads to soups to salad dressings to cereals, yogurts, and more. This adds up to way too much sugar!

On average, Americans consume more than 19 teaspoons of sugar per day far in excess of the American Heart Association's 6 teaspoon limit for women and 9 teaspoon limit for men. This is not doing your waistline any favors, which is why every weight-loss plan advocates eating less sugar.

There has been some confusion that a low-fat diet means you can feast on low-fat cookies and other treats, but this, again, is the food manufacturers' influence. The true intent of low-fat dining is to eat more healthful foods that are naturally low in fat: fruits, vegetables, beans, lean proteins, and whole grains.

There is plenty of research to support a low-fat lifestyle, just as there is strong evidence that you can lose weight by cutting carbs. Different approaches work for different people, but if you want to slim down, cutting back on added sugars is consistent advice across all programs.

One more note on added sugars: Whether you call it agave, cane juice, maple syrup, brown rice syrup, fruit juice concentrate, date sugar, or any of the 61 names for added sugar, they all spell trouble for your health and your waistline.

I'm in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies, and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.

Newer research suggests it's easier to overeat processed foods. Think of how long it takes to eat a fast-food sandwich compared to a plate of fish, salad, broccoli and brown rice. When researchers conducted a similar experiment, matching meals for calories, carbs, protein, fat and sugar, and allowing people to eat as much (or as little) as they liked, they found that people ate about 500 calories more per day when eating heavily processed foods and they gained an average of two pounds during the short study period. They ate more, ate faster, and experienced some changes in their appetite-regulating hormones that can make it harder to feel full. But those same folks lost about two pounds when given the whole foods diet, suggesting that prioritizing whole foods can help you regulate your appetite and weight.

Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. Food philosophies may differ around which of these foods to emphasize, but that's okay, since the evidence shows that there isn't a single best way to lose weight. The goal is to select an approach that feels sustainable to you. If you'd like to live without pasta, perhaps a low-carb method centered around vegetables and quality proteins, like seafood, chicken and lean beef would be a good fit. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu. Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote.

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As far as creating lucrative and sustainable weight loss plans go, the more you experiment with your eating habits, lifestyle and workout routines, the more youll be able to customise your weight loss plan as per your goal. 20-year-old Jyugaandh Veer Singh tells us that he customised his weight loss plan to achieve his target weight loss goal of 51 kg (and trimmed from 153 kg to 102 kg) by combining the calorie deficit diet with intermittent fasting. How? Well let him elaborate.

In January 2019, I was motivated to lose weight and started working out as well. But, unfortunately, I couldnt follow through and quit within a weeks time. Then in March, I decided to try again after a friend challenged me to get fit, he says. During the same time, I came across the HealthifyMe app, and decided to give its services a shot, I even paid full price and bought a membership. So, now, I knew there was no going back, he adds.

I actually lost 18 kg in the first two months itself by calculating my daily calorie intake to create a calorie deficit of 900 calories along with following an intermittent fasting pattern of eating. Thereafter, I religiously followed this routine along with a workout regime to lose 51 kg in 6 months.

Calorie counting is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will help burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.

A calorie deficit diet is a pattern of dieting that is based on the concept that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types.

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

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.

QUICK READ: Intermittent Fasting is the diet trend that could help you lose weight fast

There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

QUICK READ: Is intermittent fasting really worth It?

Notably, I worked out daily even on Sundays and didnt really follow a specific diet plan. I spoke to my dietician at HealthifyMe and found out that I can eat whatever I want as long as it is under my calorie range. I used to also have at least 14 glasses of water as suggested by Healthify Me, and I guess that was the biggest part of my journey because water is the most important thing when youre losing weight and Healthify Me used to give me notifications every now and then to drink water at the correct timing.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

I only have one tip. Stay disciplined and youll get results by yourself and trust me itll be the best feeling ever.

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

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How to lose weight like this guy who lost 51 kg in 6 months by clubbing these 2 weight loss hacks - GQ India

Last week we discussed U.S. News rankings of the top three diets for overall health, so it seems only balanced to discuss the bottom three this week. A panel of nutrition experts evaluated the diets based on 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.

Coming in at No. 33 is the Whole 30 Diet. Its claim, although lacking scientific evidence, is that our modern, industrialized food production is the cause of many health problems. In this diet, alcohol, grains, dairy, legumes and sugar are eliminated for 30 days. On the 31st day, you begin adding foods back to your diet so you can identify the ones that cause digestive distress.

No. 34 is the Keto Diet, a high-fat, low carbohydrate diet. This diet provides quick weight loss in the beginning, and many claim they dont feel hungry because they are filling up on fat, which stays in the stomach longer than carbs. Since you are taking in very few carbs, your bodys preferred energy source, your body goes into a state of ketosis where it relies on fat for energy. The fat isnt broken down efficiently in the absence of carbohydrates, producing ketones in the process. Hence, the name Keto.

Bringing up the rear is yet another low carb diet, the Dukan Diet at No. 35. This diet was created by Dr. Pierre Dukan, a French physician who specializes in weight management. Its premise is that eating protein helps people lose weight, so on this diet you basically eat a lot of meat with non-starchy vegetables. It promises fast weight loss in the beginning and once youve reached your goal, you slowly add bread, cheese and fruit back to your meal plan.

The one thing all these diets have in common is that they are all low carbohydrate diets. As Ive stated in the past, these diets produce fast weight loss in the beginning by depleting the bodys glycogen stores. Glycogen is a form of carbohydrate stored in the muscles and liver that is used for energy in between meals. Water is released when glycogen stores are depleted, resulting in a quick 3-to-5-pound weight loss.

The vast majority of research on nutrition and disease prevention shows that a diet rich in fruits, vegetables and whole grains, i.e., healthy carbohydrates, is the key to preventing chronic illnesses such as diabetes and heart disease. Therefore, we need more of these foods in our diets to provide better health.

Dear Dietitian does not recommend any of the above diets for weight loss or better health. These diets restrict healthy foods and may result in nutrient deficiencies. Talk to your doctor or dietitian before beginning a new diet.

Until next time, be healthy!

Dear Dietitian

-

Leanne McCrate, RDN, LD, CNSC, is an award-winning dietitian based in Missouri.

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The worst diets out there | News, Sports, Jobs - Marshalltown Times Republican

If you went a bit heavy on carbs, sugar and alcohol over Christmas you might emerge with carb cravings, and a few extra pounds. Heres how to reset your carb cravings in three days and burn off up to 5lbs in a week.

Its based on having an 18 hour carb fast between dinner and lunch and starting each day with a Hybrid Fast Latt, which is virtually carb-free. This means you will effectively start each day with an 18 hour carb fast.

Youll have a filling lunch, a substantial mid-afternoon snack, then dinner with a treat before bed. Its relatively painless and easy to do.

This is the fast way to trigger autophagy, the bodys self-repair programme, and ketosis which means youll be burning off fat. Do this for three days, and the 4th day, transition to my low GL diet, by which time your blood sugar level will be under control.

BREAKFAST

Lets start at the beginning with your morning Hybrid Latt.The Hybrid Latt consists of:

Carb-free almond milk you need to buy a brand that says zero carbs. Check the nutritional ingredients at the back for the carbohydrate content, which needs to say 0. Alpros unsweetened roasted or unroasted almond milk is an example.

Coffee coffee helps kickstart ketosis and autophagy but its OK to use de-caf if you prefer, or no coffee at all.

Almond butter of all the nuts almonds are very low in carbs. A flat tablespoon, or heaped dessertspoon, will only give you about 2 grams of carbs, plenty of healthy fats and some protein. This amount of carbs is not enough to take you out of ketosis.

C8 oil this is the fat or oil from which the body can directly make ketones in the liver, switching on ketosis, is caprylic acid triglyceride or C8 oil. Ketofast is one brand of 99% C8 oil derived from pure coconut oil, not palm oil. Brain cells prefer this fuel to glucose, so youll find you mind becomes focussed after the Hybrid Latt.

However, please bear in mind that it takes a few days to adapt and, if you start with too high an amount you can experience either diarrhoea or stomach cramps, and possibly looser bowels, all of which resolve as your body gets used to this new source of fuel.

Unlike other fats C8 oil goes straight to the liver via the portal vein, thus not requiring all the digestion that other fats need. The ketones then enter the blood and are taken up, as an energy source, by all cells mitochondria, the energy factories.

The optimal amount is 2 to 3 tablespoons a day, but its wise to start with 2 to 3 teaspoons a day. So, on day one just put one teaspoon in your Hybrid Latt.

If youre OK with this put a dessertspoon (two teaspoons) on day two and a tablespoon (three teaspoons) on day three, then keep going with this amount on the subsequent days if you wish to continue.

Cacao powder Cacao contains plenty of antioxidants and polyphenols.The health benefits of cacao hinge around its high levels of flavonoids, mainly epicatechins and catechins. These are powerful polyphenols, acting as antioxidants and helping to maintain a healthy cardiovascular system. It also contains a mild stimulant, theobromine, and has a lovely taste. Cacao also helps trigger autophagy (the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components).

Cinnamon of all the spices this is my favourite. It helps to stabilise blood sugar and is therefore especially good for those with blood sugar problems. It also helps trigger autophagy.

Heres the recipe for the Hybrid Fast Latt:

cup (120ml) no carb almond milk (unsweetened)

cup (120ml) filtered coffee or run through (less caffeine, more antioxidants)

1 flat tablespoon almond butter (16g)

1-3 tsp C8 oil with carnitine (Ketofast)

rounded tsp cacao powder

1/3 tsp cinnamon

Blend all ingredients in a blender such as a NutriBullet. If youd like it hot (it will be warm from the coffee) heat it up. If you like it cold, as in an iced latt, pour over some ice cubes.

LUNCHES

Your lunch is more like a brunch, eaten 18 hours from your previous dinner. Any lunch or dinner recipe in The Low Diet Cookbook fits the bill. Alternatively, any two egg breakfast scrambled, boiled, fried, poached with a thin slice of volkenbrot-style or sourdough rye or two Nairns oatcakes is good. You could add smoked salmon, avocado or asparagus.

Heres a simple recipe for Scrambled Egg and Asparagus. Another easy option is a substantial salad there are many to choose from in the Low GL Diet Cookbook. Or try this delicious Sardine Pat Salad even if you dont like sardines youll be surprised how good this is.

Scrambled Egg and Asparagus

Serves 1

2 eggs

Splash of water

4 Asparagus spears (64g)

Dressing:

1 tsp tahini

1 tsp olive oil

Black pepper

Squeeze of lemon juice

Method:

1. Mix the dressing ingredients together.

2. Add a splash of water to the egg and whisk gently.

3. Bring a pan of water to the boil and add asparagus. Cook for 3-6 minutes. depending on preference 3 will be al-dente.

4. Whilst asparagus is cooking, add the egg mixture to a cold pan over medium heat and cook to desired consistency.

5. Put the asparagus on a plate and drizzle with the dressing. Add the egg to the plate and serve with a 100g portion of kimchi.

Sardine Pat Salad

Serves 1

can sardines

small red onion, roughly chopped

a pinch of finely chopped coriander

a pinch of finely chopped flat leaf parsley

juice from lemon

4 capers

tbsp apple cider vinegar

1 tbsp olive oil

salt and ground black pepper

rocket and mixed baby leaf salad, to serve

Put all the ingredients in a blender or food processer and blend together. Serve with the leaf salad.

MID-AFTERNOON SHAKE

In the mid-afternoon make yourself a Get Up & Go with Carboslow shake, using frozen berries and a carb-free almond milk (Alpros unsweetened is good any that says 0 carbs on the nutritional analysis on the product).

You want 1 cup when this is a whole meal its two cups, using a 30 gram portion of Get Up & Go with Carboslow, two tablespoons of berries, plus 300 ml (1.5 cups of milk). Get Up & Go with Carboslow, for the usual 30g serving (a heaped tablespoon), has an exceptionally low GL of 4 GLs or 6GLs with the berries and milk.

So, for this snack youll be using half these portions namely:

15 g of Get Up & Go

One tablespoon of berries

150ml of carb-free milk

Get Up & Go with Carboslow is an incredibly low-GL shake, which many people have for breakfast. It is made from whole foods: apple powder for carbs, a protein combo from quinoa, soya and rice protein, ground almonds and seeds, cinnamon and oat fibre, as well as glucomannan fibre.

Together with the fibre in Carboslow youll achieve the ideal intake, both for regular bowels and making you feel fuller, hence reducing your appetite so that youre not hungry. Get Up & Go with Carboslow also contains many vitamins and minerals.

Another lunch or dinner option is simply to have a whole portion of Get Up & Go with Carboslow during these three days. In other words, you can achieve the same results having a Hybrid Latt in the morning, a Get Up & Go at lunch, half a serving mid-afternoon, and dinner.

DINNER

You want to have a low GL dinner, choosing any from the Low GL cookbook. A simple option is soup.

One of my all-time favourites is Chestnut and Butterbean soup. Its delicious and easy to make. You can double this recipe and freeze the remainder, or store in the fridge for up to 4 days.

Serves 2

200g (7oz) cooked and peeled chestnuts (available vacuum-packed in boxes, cans or jars)

1 x 410g can of butterbeans, rinsed and drained

1 medium white onion, chopped

1 large carrot, peeled and chopped

3 tsp Marigold Reduced Salt Vegetable Bouillon powder dissolved in 600ml (1 pint) water

Freshly ground black pepper

Place all the ingredients (except for a handful of the chestnuts and the pepper) in a saucepan, place a lid on it and bring to the boil. Simmer gently for 15 to 20 minutes.

Pure the soup in a blender or food processor until smooth and season with the black pepper.

Sprinkle the reserved chestnuts on top.

Choosing a meal with beans or lentils in it is especially good since this has a knock on effect, helping to further stabilise blood sugar the next day.

Good luck with my three-day challenge and I trust this will get you back on track. Wishing you the best of health for 2020.

Helpful information:

If you are struggling to lose weight have you checked your hormone levels? Excess oestrogen is related to increased fat deposits on the stomach, abdomen and thighs so if your oestrogen isnt balanced with progesterone that could be one reason for your difficulty in shedding those extra pounds and specific Weight Loss Capsules act together with progesterone to give an increased effect.

The Diet To Help Beat Oestrogen Dominance

Weight Loss Not Happening? 5 Reasons Why Not

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Cut the carbs and lose weight my three day challenge! - Bioidentical Hormone Health

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