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Dec 24

How to Read Food Labels If You Have Heart Disease – Health Essentials from Cleveland Clinic

Be honest. Do you read the nutrition labels on your yogurt, bread or salsa at the grocery store? Maybe you peek at the calorie content, but do you look at the other nutritional components or the serving size before putting it in your cart?

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Here preventive cardiology dietitian Kate Patton, RD, LD, explains 7 key things you should look for on food labels to help you manage any cardiac risk factors you have.

You probably know that calories are listed in bold type near the top of food labels, where its visible at a glance. But If you are trying to lose weight or maintain a healthy weight, this number isnt enough.

Check the amount of calories per serving, Patton says. Serving size is very important.

Because consumers are more likely to buy foods with a reasonable calorie content, the calories may be listed for an unrealistic portion size like 10 chips.

You cant assume its for the entire bag or box, Patton says. If you dont watch the portion size, its easy to consume many more calories than you expect.

The amount of total fat in a food is listed in grams, with types of fats listed separately below.

On the right, youll see the number of grams for total fat and saturated fat as percentages of the recommended amount per day, now called percentage of daily value (%DV), on a 2,000-calorie-per-day diet.

If you have high cholesterol, the amount of saturated fat is important. To lower your cholesterol, no more than 5% of your total daily calorie intake should come from saturated fat, Patton says.

The recommended amount of cholesterol is 300 mg a day, but Patton says this is too much.

Strive to consume less, she says.

Because sodium causes water retention, a low-sodium diet is a must for people with heart failure or hypertension. A food can be labeled low sodium if it contains 140 mg or less.

If you have heart failure, your doctor will set a daily limit for sodium.

If you have hypertension or are at risk for it, you should restrict sodium intake to a maximum of 1,500 mg a day. You are considered at risk if you have diabetes or kidney disease, are African-American or are age 50 or older.

Most other people can limit their sodium intake to 2,300 mg a day.

Carbohydrates (or carbs) are sugars and foods that turn into sugar.

Bad carbs raise blood sugar quickly and contribute to the formation of harmful triglycerides. Bad carbs are listed on labels as added sugars. The category includes table sugar, honey, molasses, high fructose corn syrup and any other form of sugar that is not naturally found in the food.

The %DV for added sugar is 36 g a day for men (about 9 teaspoons) and 25 g a day for women (6 teaspoons).

If you have prediabetes, diabetes or high triglyceride levels, you want to steer clear of bad carbs.

Foods high in dietary fiber are considered good carbs. Thats because they turn into sugar more slowly, which helps keeps blood sugar levels even and prevents spikes.

Just about everyone should eat more fiber, Patton says. Its especially important when trying to lower your cholesterol. Aim for at least 25 g of fiber a day. Men need up to 35 g, she says.

The DV of protein is 50 g, although most Americans consume more than that, Patton says. Protein is always listed on the label, even if its not present in the food.

Knowing the amount of protein may be important for someone with chronic kidney disease, who has to limit protein intake, she says.

Many vitamins and minerals used to be listed last on the labels. Today, youll find only those considered important for a balanced diet. These include vitamin D and potassium.

Thats because many Americans do not get the recommended amounts, Patton says. Vitamin D is necessary for bone health. Potassium is important for controlling blood pressure. Calcium and iron are also listed.

Look at the %DV, just so you make sure you understand how much that serving will contribute to the total amount you need in a day, Patton says. You can trust that the figures are based on new scientific evidence for the amount of nutrients you should consume or not exceed.

Besides the actual nutrition facts label, Patton says its important to read the actual ingredient list. She recommends you:

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How to Read Food Labels If You Have Heart Disease - Health Essentials from Cleveland Clinic


Dec 24

My husband wept as he opened presents on Christmas morning because he knew it was his last one – The Sun

MONIKA Bhudia watched her husband Mitul opening his Christmas presents, tears spilling from his eyes, as she choked back her own.

The devoted dad was losing his fight with incurable lung cancer and they both knew this was the last Christmas he would spend with his wife and two young daughters, Amiya, now 10 and Vianna, six.

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Just three months earlier the couple from Harrow, who met when they were 17 and married in 2007, had been blissfully happy.

Life was amazing, we couldnt really ask for more- our family was all that mattered," Monika tells the Sun Online.

"Mits loved cars, holidays and food, he was passionate about his job as a heating engineer and had recently been promoted to team manager.

But in September 2018, their world fell apart when Mitul was diagnosed with lung cancer and, by December, they knew he had less than a year to live.

Sadly, the devoted dad-of-two passed away in January and, last month, Monika, 38, went back to Northwick Park Hospital in London to thank the Macmillan cancer nurse who helped them through their darkest days.

If Macmillan hadnt been there for Mits, I think he wouldve worried a lot more and been a lot more scared, says Monika. They gave him advice and answers to his questions. If he was unsure, there was someone to ask.

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In August last year Mitul, who had smoked since he was a teenager, developed a persistent cough.

He initially put it down to a smokers coughand was prescribed antibiotics.

But a month later he began to lose weight and developed night sweats, which doctors suspected were symptoms of the bacterial infection Tuberculosis. He also had a golf ball sized lump in his neck.

After a biopsy on the lump and blood tests, Mitul was given an appointment with a consultant at Northwick Park Hospital and opted to go alone.

He told Monika It's going to be fine. Theyre going to tell me its TB and give me some medication and then I'll meet you for lunch.

But at 2pm, he called with devastating news.

He asked me to come to the hospital straight away and said he had lung cancer. My world fell apart.

I just broke down. I was in shock and there were so many emotions going through my head. I was thinking, Why us? What does it mean for my daughters? How are we going to cope?"

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Lung cancer is the third most common cancer in the UK, and around 46,400 people are diagnosed with it each year. About 1 in 10 people who get lung cancer (10 per cent) have never smoked, and more than 4 in 10 people (44 per cent) who are diagnosed are aged 75 and over.

Initially, Mitul was reluctant to reveal the diagnosis, telling only immediate family.

My first reaction was what and how are we going to tell our children, says Monika. Cancer silenced us. I felt broken at the thought of losing my husband, father of my children my soulmate. You want to protect those you love.

The couple decided to be as honest as they could with the girls, then nine and five.

We sat them down and told them that Daddy has cancer, but Im not sure they completely understood, says Monika.

It was really hard. Both our girls needed their daddy.

Mitul began chemotherapy treatment in October but at the beginning of December he began to develop breathing problems, and was admitted to A&E.

After further tests, doctors discovered the cancer had spread to his right lung, lymph nodes, neck, windpipe and bones.

Monika says: Mits was distraught. Although he asked not to know his life expectancy, the clear implication was that he would be dead within a year.

The Macmillan nurses suggested Mitul wrote letters to his loved ones, especially the girls, but he assured Monika there was no need.

He was a man of very few words and he just got on with it. He had a very positive outlook," she says.

"Even through the treatment he insisted he would get through it, everything was going to be OK but I wish he had written those letters.

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That Christmas, the couple tried to make it as special as possible, for the sake of the girls.

We had prepared ourselves mentally that this was going to be our last Christmas together as a family, she says.

By now, the girls knew that Daddy was very ill and that we needed to look after him and make every occasion special for him.

Normally, we go crazy with friends and family and we pack so much in - but last Christmas it was just the four of us for Christmas lunch, which he enjoyed.

We opened all our gifts together in the morning, as we usually would do. But this time he was in tears, knowing he may not be here to open presents next Christmas.

Nobody wants to see their husband cry so that was hard, but I knew I had to be strong for him and stop myself from breaking down.

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In the new year, Mituls health deteriorated further, and he was admitted to another hospital and underwent a course of radiotherapy.

On January 29, he was discharged but the following day, as Monika prepared breakfast for the children and got them ready for school, she heard her husband shout from the bedroom.

The metal stents the doctors had inserted to keep his airways open collapsed, and Mitul died almost instantly, with his family by his side.

It happened very quickly, in about five minutes. Both the girls were crying and I had to ask them to step aside and let the paramedics do what they needed to do. But they couldnt save him.

Devastated at losing her soulmate, Monika has vowed to keep his memory alive in the girls minds.

We talk about him all the time and this summer we scattered his ashes off the Seychelles, because he loved the Indian Ocean, she says.

That gave us some closure. But I think about him every day. Last week I was just making breakfast for the girls and I broke down. Any little memory can trigger me.

Special occasions like Christmas, birthdays and Diwali are especially hard because you see others celebrating with loved ones.

When there's somebody missing in the household it's hard to carry on as usual. This Christmas will be very lonely.

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Since his tragic death, Monika and Mituls close family and friends have raised a staggering 30,000 in Mituls memory for Macmillan Cancer Support, with a team of over 30 taking part in fundraisers including Run Regents Park and did their own London to Brighton bike ride in October.

Monika adds: Cancer makes you realise whats really important. I just try to be positive and enjoy every day I continue for my girls and the promises that Ive made to Mits - I take nothing for granted.

Without Macmillan, I think the world would be a very scary place. Its quite hard to imagine what it would have been like without them, which is why I decided I wanted to give back.

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I just wanted to raise money to thank them for everything they do to support people affected by cancer. You never know when you might need their help yourself, and I encourage people to do the same through events like Worlds Biggest Coffee Morning the money raised really does make all the difference.

Cancer doesnt stop at Christmas and neither does Macmillan Cancer Support. Without your donations we simply cannot support the growing number of people who need us no matter what time of year it is. Donate today to help us this Christmas: https://www.macmillan.org.uk/donate

Mituls tribute fundraising page can be found here: https://macmillan.tributefunds.com/mitul-bhudia

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My husband wept as he opened presents on Christmas morning because he knew it was his last one - The Sun


Dec 23

Benefits of weight training women should know – Gulf Today

Photo has been used for illustrative purpose only.

Want maximum results in minimum time? Well, youre not alone and its not criminal to want fast results. The best way to go about it is to get a personal trainer so they can guide you and see to it that you maintain a fitness regime that is holistic and well-planned for your body type, capabilities and lifestyle.

To help you achieve this, Ultimate Performance which believes in this mantra has 250 Ultimate Performance elite personal trainers. With 12 gyms worldwide, spanning across nine countries and four continents, its outfit in Mumbai has an unrivalled private facility. Besides, it houses the very best strength training equipment, especially handpicked and imported from around the world, all set to create an unprecedented environment for those looking to achieve real, measurable, lasting results.

Having trained a number of notable clients including Sonam Kapoor, Gwendoline Christie, Olivia Colman, Glen Powell, Kevin McHale, Renee Bargh and Lamorne Morris, you can count on it for great results. Ridhi Sharma, Managing Director-Ultimate Performance, shares the benefits of weight training for women.

1. Weight training benefits women

Most women feel weight training is solely the preserve of men. But this couldn't be farther from the truth. Training weights not only builds physical strength for women, but also it's the best way for women to improve their overall health and well-being, lose body fat and manage their body weight better, and improve the shape of their body.

2. It is one of the fastest ways to lose fat

Most women solely focus on cardio as a way to lose body fat. While this is a useful fat loss tool, weight training is a much more time-efficient and effective way of losing body fat. Whereas, cardio only burns calories, weight training will burn calories but also build muscle tissue which increases metabolic rate, whilst also improving the shape of your body.

3. It is one of the best ways to drastically improve your body confidence

Training with weights is the best way for any woman to improve her body confidence. When you feel lean and strong, you look good and your clothes fit better, this has a positive impact on the way that you feel in everyday life.

4. It will give you an incredible mental boost

The physical strength that you can build through lifting weights has massive carryover into your everyday life and not just in terms of body confidence.

A 2018 study from the University of Limerick in the journal JAMA Psychiatry, showed that strength training showed improvements in depressive symptoms such as low mood, feelings of worthlessness and loss of interest in activities.

5. Weight training is an effective way to strengthen your bones

As women age, particularly beyond menopause, the risk of degenerative bone diseases, such as osteoporosis, increases. Studies show that weight training is an effective way to help prevent bone loss and reduce the risk of osteoporosis-related fractures, which can have serious health and mobility implications later in life.

6. It is a great way to balance your hormones

Weight training is brilliant for women that struggle with their hormones. Firstly, lifting weights can help improve your body's insulin response. This can help with circulating cortisol levels (a stress hormone), helps your hormones and helps make your tissues healthier and your body detoxify better.

Xenoestrogen levels are likely to come down too, and it can bring down systemic inflammation. For anyone with blood sugar management problems, such as pre-diabetes or diabetes, weight training can improve their body's response to insulin. Many women who suffer from PCOS often suffer with insulin resistance and elevated insulin levels can cause hormonal imbalances. Weight training can improve this and help ameliorate PCOS symptoms, one of which is problems losing weight.

7. It will improve your health span

For women, weight training is a cornerstone of a long and healthy life.

Research shows lifting weights reduces the risk of all-cause mortality and makes you healthier, for longer, in life.

Indo-Asian News Service

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Benefits of weight training women should know - Gulf Today


Dec 23

Nutritionist Jessica Sepel on the joys of un-dieting – Now To Love

''The point is to practise indulgence with moderation, mindfulness and joy.''

By Erin Fisher

The silly season can undoubtedly be a challenging time of year.

Not only can the holidays be a time of added financial pressure and tying up of loose ends at work, but it can also be a period of see-sawing between enjoyment and guilt with each party, feast and celebration.

Is it possible to indulge and enjoy without the guilt?

Nutritionist Jessica Sepel says yes, and in fact, she encourages everyone to not only allow room for indulgence, but to commit to it.

Given her line of work, she laughs that it's common for people to keep their treats and wine out of sight whenever she is around, thinking that as a health professional, she will be quick to wag her finger in disapproval.

But after years of seeing clients struggling with their relationship to food, indulgence has become a crucial part of her philosophy.

Indulgence, she believes, is essential for a healthy lifestyle to be both sustainable and joyful, and is one of the steps in her new book, The 12 Step Mind-Body-Food Reset.

The book is a guide to speaking to yourself with kindness, forgetting about the scales and calories, managing stress, combating sugar cravings and developing a healthy, flexible relationship with food, with recipes, activities and helpful tips.

With long blonde locks and glowing skin, Jess is a vibrant picture of health, but getting to this point was a long and difficult journey that started in her early childhood, looking down at her stomach and feeling unhappy with what she saw.

Combined with a comment from a family member, the experience marked the beginning of many years of fad-dieting, negative body image and an obsession with being thin that continued into her twenties.

It wasn't until she finally ditched the scales and saw a therapist that she was able to rewire her belief system, and learned to look after her body with a greater sense of care.

"It's challenging to talk about it and I definitely wrote this book with a lot of tears, but good tears," she reflects.

"I've come such a long way with my own body image and my relationship with myself.

"I also think the more vulnerable and honest I am, and the more willing I am to share my own struggles, the more opportunity for connection there is."

It sounds clichd and cheesy, but the more she explains the ripple effect it has, the more it makes sense.

"The health industry has so much hype, there are so many conflicting trends. I feel like at the end of the day, if you wake up and you truly care about yourself and speak to yourself with kindness, you're going to want to treat your body better and eat healthier foods.

"It is such an important foundation and a lot of us don't have that. That's why it becomes so difficult to have a healthy relationship with food and why it becomes so tempting to be on fad diets they promise you the body of your dreams and that you will feel the best you have ever felt.

"I understand how tempting and exciting that is, I've been there, but most diets only last a couple of weeks. It's a toxic cycle."

Simply working on fostering a more compassionate attitude towards your own body has the power to foster a greater sense of relaxation, less stress and higher levels of energy.

"I have seen over and over, that when women develop a better relationship with food and their body, everything just seems to fall into place. Often, when women merely shift their mind-set from focusing on weight to health, they actually end up losing weight."

This winning trifecta sounds like the tagline for a gruelling workout program or strict diet, but with 'un-diet' as her motto, she says that deprivation or punishment should never be part of your holiday, or life in general.

"Christmas and summer is such a time of happiness, so enjoy it! Your body is strong and can handle it. The point is to practise indulgence with moderation, mindfulness and joy. Often, we don't know how to indulge moderately. We go all out, overdo it and mistreat our bodies," she explains.

If you know you have a Christmas dinner in the evening, she suggests starting the day with some exercise, and to eat a nourishing breakfast and lunch.

While one might think from scrolling through all the foodie pictures on her Instagram that her idea of Christmas indulgence is probably something along the lines of protein-packed, nutritious black bean brownies and antioxidant-rich dark chocolate, Jess says it's a time of the year she too likes to let go, with a getaway, wine every night and gelato after every meal.

"Of course I'm not going to feel my absolute best, but you just forgive yourself. Indulgence is something you should commit to, rather than avoid, because otherwise you are going to feel deprived and that leads to overdoing it in some way."

Another simple change that can have a big impact on how you eat and how you feel is the choice to dine without any digital distractions like TV, emails and social media.

"I noticed that when I am scrolling on social media while eating, my brain doesn't even seem to register that I've eaten and I don't feel full. I find myself mindlessly going back for more food because I'm unsatisfied," tells Jess.

Being fully present with your meals, you'll find that you're much more satisfied and in tune with your hunger and fullness signals, which reduces overeating, emotional eating and that need for something more all the time.

If you are eating well, moving your body in ways you enjoy and feeling good, your body will naturally find the shape and weight at which it is happiest, and this will look different on everyone.

"Of course you can want to lose weight or improve your health, but you need to start by accepting the uniqueness of your body and not trying to change your body shape and size," she adds.

"The best thing is to block out the noise of the diet culture and tune into your own body."

"Celebrating the uniqueness of your body is something I talk about a lot," she smiles.

"Having a positive relationship with your body truly is the foundation of a healthy life, so nourish that connection and make it a really strong, healthy one."

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Nutritionist Jessica Sepel on the joys of un-dieting - Now To Love


Dec 23

Time management training: five ways to get people to really change their habits – TrainingZone.co.uk

Businesses are working leaner and meaner,and individuals are packing more and more into a doing lifestyle. The result is a demand for improved time management habits, whether that is training, coaching or online learning butwhat really gets people to change habits?

I have facilitated time management training for nearly 25 years, and I can tell you from experience thatchanging a habit is hard. Sometimes it can be fear of the consequences, and sometimes it is clinging to a habit, even if you know it is counter-intuitive to do it.

Here are fivetechniques I have used to enable people to decide to change their habits.

Yes, these are worth the effort! Log where your time is spent.

If you need to save money, you log where your money is spent.

If you need to lose weight, you log what you are eating.

Time is a resource, and it is easy to get into bad habits. Logging a week, and taking the time out to review what decisions you made, what the impact was, and, if you had a Tardis and could go back and re-live the day, what other options did you have, is such a rewarding exercise.

I coached an executive assistant (EA), who managed a team of EAs and PAs. Her goal was to gain more time in a week. She completed a time log for me every day simply writing what she did down, and emailing it to me at the end of each day.

The Friday column had fourhours blocked out as diary pack checking. She had got into the habit of spendingthree to fourhours every Friday checking the work of her team the diary packs for directors. I asked her three questions:

She stopped the diary checking habit immediately. Thats one month a year saved!

'I have to clear my inbox'is what I often hear. We are all overloaded with emails now too many emails, emails that are for reference only, the group emails that clutter your inbox.

I ask people to write down their top three priorities.

Then I ask them to write the three main activities they do to achieve these three priorities.

Unless your job depends on email, most of the time I get an 'ah ha'from this exercise.

Example: my priority is to make sales for the organisation.

The three main activities to achieve this:

It's simplewhen you see it written down. Focus on the big activities, and then the rest will work itself out.

I coached someone who said she was 'exhausted all the time'. She was working 60-63 hours a week on a regular basis, once she had added up the travelling time, logging in at home, working on a Saturday morning etc.

She knew all the good stuff about managing time write down your goals, have an action diary, prioritise, say no, etc. So what was stopping her?

I asked her what her worth is. She placed a value on her time.

I asked her to work out her real hourly rate. People are paid more per hour the other side of the world,she said. It was one of those moments, she just stared ahead for what seemed like ages, as the reality hit her.

It was the shock she needed. She decided to work her contracted hours. She took time off in lieu for travel time, stopped logging in late in the evenings, and kept weekends to herself.

The result? Her productivity increased due to a clearer focus, a more balanced lifestyle and a more creative approach to work.

These are really useful. In an action learning set, the learners bring along a real problem they need to solve. Each individual briefly states their problem to the group. The group then decides what problem to work on in the set.

The set members then ask questions to facilitate a deeper understanding of the real issues these might be fears the person is facing., how they feel, their thoughts, what they have tried to date, etc.

I facilitated an action learning set where the person said I dont have the time to write the new procedures, and that is holding my department back..

Many questions were asked, focused on what the person was spending their time on, options to change, and ideas on delegating the task. The individual was getting entrenched in their view, and visibly upset 'you dont understand! Im the only one who can do this!'

There was a lull, and all eyes turned to me.

I invited everyone to dig deep for the question that might move us forward.

One person said Carol. Yesterday, you told me about the huge pile of ironing youve got at home. You said you planned ironing fiveitems of clothing a day every day to get the pile down.

There was a pause. Could you use the same approach with the procedures project?.

Resisting the push, and inviting someone to draw their own conclusions, is a powerful wayto change a habit. In coaching, the client owns the goal, so if we can pull the answers from them, they own the habit change.

Understanding our own values and beliefs enables us to appreciate our time stealers. We use drivers from transactional analysis as part of our time management training.

There are fivedrivers:

Ill use 'be perfect' as the example. 'Be perfect' values perfection, detail, and getting things done correctly. Behaviourally, others may see them as nit pickers, as they delay projects by asking for another meeting rather than committing to actions.

They can be poor delegators, as they live by the mantra 'if a jobs worth doing, its worth doing well', and the only person they truly trust is themselves. They can be a hard task master, being unforgiving if there is an error, and giving too much detail.

Lastly, they can be really bad with time,often working way into the evening to meet a deadline, or missing a deadline. Learners often challenge me about this tendency, but then I say 'do you ever say to yourself, thats good enough, I will let it go?'

Their response is then, 'well, no',Which leads to them spending too much time on everything, instead of knowing what to do quickly.

I hope these have given you some ideas to improve your own time management. Do let me know what gains you get by changing a habit.

Interested in this topic? ReadTime management: do you know the ten commandments?

The rest is here:
Time management training: five ways to get people to really change their habits - TrainingZone.co.uk


Dec 22

Weight loss: This simple drink can help burn fat fast – when should you have it? – Express

Many weight loss diet plans require slimmers to drastically cut food groups from their diet.

However, they could actually see better results if they are less restrictive, Krissy Cela, founder of Tone & Sculpt app, told Express.co.uk.

She explained: Say no to restrictions! I can't stress to you enough how many people I have seen trying a quick fix restrictive diet plan that is not maintainable, they end up just putting on more weight than they wanted to lose in the first place.

If you want to lose weight and keep it off, your diet needs to work around the foods you actually enjoy and your lifestyle.

Instead of only focusing on what they eat, dieters should have a look at what they drink.

READ MORE: The top ten exercises to help you lose weight fast - which burns the most calories?

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Weight loss: This simple drink can help burn fat fast - when should you have it? - Express


Dec 22

Weight loss: Low carb vs keto diet experts reveal which helps you shed pounds faster – The Sun

WITH 2020 just round the corner, the New Year health is looming.

And the low-carb and keto diets are the two most popular diet plans, touted for weight loss.

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Keto involves eating no more than 30g of carbs a day plus a high amount of good fats, meat, dairy, nuts and oil.

It works by persuading the body to start burning its own fat supplies - putting the body into a state called ketosis - rather than burn the carbs in your diet.

A low-carb diet, on the other hand, means you can eat more carbs but without the generous portion of fats that you get with keto.

With both keto and low-carb diets being recommended by celebrities, friends and experts you may be left wondering which one to try.

To solve this, top nutritionists Terri-Ann Nunns and Helen Bond have shared their tips with us on which one really is the most effective...

Many people claim a low-carb diet is the best way to get quick and easy weight loss results.

And nutritionist Terri-Ann, founder of theTerri Ann 123 Diet Plan, has now shown her support for this diet - which has helped hundreds of her clients lose weight.

She emphasises that this regime will help speed up weight loss as by increasing your intake of proteins you'll feel fuller.

"Low-carbohydrate diets are a very successful way to lose weight sustainably," she says.

"In a low carbohydrate diet, you reduce your intake of items such as bread, pasta, potatoes and sugary foods whilst protein foods such as meat, fish and vegetarian alternatives should be increased.

Having a high-protein element in your diet will help you to feel full

"Reducing carbohydrates, for example bread, potatoes, pasta and sugars, is known to be effective in helping people to lose weight.

"Having a high-protein element in your diet will help you to feel full despite consuming a lower amount of calories."

As well as blitzing body fat, Terri-Ann also stresses that low-carb diets can have other health benefits like lowering diabetic markers.

"The obvious health benefit of following a low carb plan is weight loss," she adds.

NHS guide to carbs

Carbohydrates themselves are not necessarily the cause of weight gain.

The NHS says theres no evidence that eating bread and other wheat-based foods causes weight gain more than any other type of food.

If you eat more energy than your body uses, you will put on weight, regardless of what you eat.

The NHS says: Cutting out carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you're able to make up for the nutritional shortfall with healthy substitutes.

Replacing carbohydrateswith fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood a risk factor for heart disease.

"Reducing the amount of carbohydrate in the diet can also help to improve blood sugar levels and insulin response which means it could be an effective diet for people with diabetes, pre-diabetes or polycystic ovarian syndrome (PCOS)."

Despite this, Helen Bond,registered dietitian and spokeswoman for the British Dietetic Association, says she isn't keen on a low-carb diet as carbs are part of a healthy diet.

She adds: "I am not a fan of low carbs - carbs are a key part of a healthy balance diet and bring with them B vitamins for energy and fibre for a healthy gut.

"Carbs and fibre are also the food for our gut microbes which new research also links to better weight and health overall."

Kim Kardashian, Gwyneth Paltrow and Tyson Fury are just a few of the celebrities who have credited the keto diet for keeping them in shape.

And while it can help people lose weight, Terri-Ann says it isn't the most sustainable of diets.

"The keto or ketogenic diet is a very low-carb, high-fat diet," she says.

"This means that the body uses fat for energy instead of carbohydrates, producing ketones an alternative energy source.

"The keto diet, if done correctly, can help people to lose weight.

For weight loss that can be maintained, keto is not something I would recommend

"Although it works for some, I dont often recommend it because many people arent able to sustain it in the long-term."

In particular, Terri-Ann says the keto diet is more for people looking for something to stick to in the long-term, rather than quick results.

She adds: "You need to be very committed to stick to this diet for life."

"Because of the nature of this type of diet, people tend to find it work best for a quick fix, however long-term and for weight loss that can be maintained, it is not something I would recommend."

The four keto diet mistakes that could be making you fatter

There are four common mistakes people make on a keto diet that could be making them fatter...

1. Dramatically cutting carbs

People go from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body. This is when theyre at risk of theketo flu.

2. Not drinking enough water

The body is washed-out of a lot of fluid especially when losing fat mass. The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body.

3. Eating the right veg

Vegetables have carbohydrates and for a lot of people, this means watching how much is actually consumed. If youre not careful of the types of carbs on theketo diet, the affect is that people wont stay in that ketosis state.

4. Checking with a GP

Its important to check with a local doctor or a dietitian when thinking about undergoing the keto diet for the first time. People who are pregnant and breastfeeding should not undergo the keto diet because the risk follows in becoming insufficient in nutrients not only for yourself but for the infant.

On top of this, Helen Bond says that completely removing carbs from your diet can trigger other health drawbacks.

She adds: "The aim of keto is to force the body to use fat as its main energy source - when this happens a person produces ketones to fuel parts of the body that cannot use fat as an energy source like the brain.

"Side effects of this are tiredness, fatigue, low mood, lack of concentration and bad breath."

Overall, both diets come with health benefits, including weight loss and an improvement of diabetic markers.

However, if you want to blitz body fat and not have a completely restrictive diet - low-carb is probably the best way to go.

In particular, low-carb seems to be more sustainable whereas keto can be unrealistic for people who actually like eating carbs and who struggle to get enough fibre.

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On top of this, a low-carb diet does not involve putting the body into an unnatural state like ketosis which is difficult to maintain - and can trigger the keto flu and poor moods.

However, as Helen Bond says, carbs are a key part of our daily diet and provide us with energy and fibre for a healthy gut.

So, if you are going to opt for the low-carb diet, make sure you're still having a healthy balanced diet.

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Weight loss: Low carb vs keto diet experts reveal which helps you shed pounds faster - The Sun


Dec 22

Jamie Oliver weight loss: Chef slimmed down by two stone after cutting this from his diet – Express

Jamie Oliver returns to screens with Christmas Countdown today, revealing the best recipes for the festive season. As someone who works with fine food everyday, Jamie found that he packed on the pounds - but managed to lose two stone in recent years.

He revealed: I lost 12 kilos quite quickly and I didn't do it through not eating. I ate a lot, more than I was used to.

Jamie turned to seaweed to help speed up his weight loss. Seaweed is used to lose weight because it is low in calories and high in fibre, making it filling.

It also contains fucoxanthin, which is thought to contribute to an increased metabolism.

Speaking to Mail Online, Jamie said: I thought seaweed was hippy, globetrotting stuff but our ancestors ate seaweed.

It has got a load of iodine and is the most nutritious vegetable in the world."

Jamie took the decision to slim down after realising how unhealthy his life had become.

During an appearance on Loose Women in 2015, he said: I got toward my 40th birthday and I realised I hadnt spent much time looking after myself.

I went back to school and started studying nutrition, started travelling to parts of the world to where people live the longest lives and started looking at their lifestyles. That was the journey and its been amazing.

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Jamie Oliver weight loss: Chef slimmed down by two stone after cutting this from his diet - Express


Dec 22

Hoping to get in shape this summer? Ditch the fads – Sydney Morning Herald

Losing weight shouldnt be a short-term solution

Extra body fat is a risk factor for developing chronic diseases including type 2 diabetes and heart disease. With two in three Australians carrying too much body fat, many of us may be well-intentioned, but not making the best choices when it comes to what we eat.

Weight loss is largely a balance of choosing the right foods and being physically active in order to tip our internal energy balance scales in the right direction.

For the most part, quick-fix diets are based on calorie restriction as a means of weight loss. They focus on different strategies to get you to eat fewer calories without having to actively think about it.

Fad diets tend to share similar characteristics, such as eating fewer varieties of foods, fasting, and replacing meals.

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But weight loss isnt just about swapping one or two foods for a month or two; its about establishing patterns to teach our bodies new habits that can be maintained into the future.

Fad diets and quick-fix options can be limited in several respects. For example, they can be difficult to stick to, or people on them can regain weight quickly after stopping the diet. In some cases, there is insufficient research around their health effects in the longer term.

Lets take a look at the way some of these characteristics feature in three popular diets.

Juicing or detoxification diets usually last two to 21 days and require a person to attempt a juice-focused form of fasting, often in combination with vitamin or mineral supplements in place of all meals.

People on this diet lose weight rapidly because of the extremely low calorie intake. But this is a severely restricted type of diet and particularly difficult to follow long-term without a risk of nutrient deficiency.

Also, while it might hold appeal as a marketing buzzword, detoxification is not a process the body needs to go though. Our livers are efficient at detoxifying with very little help.

An intermittent fasting diet involves a combination of fasting days and usual eating days. The fasting strategies include complete fasting (no food or drinks are consumed on fasting days) and modified fasting (20-25% of calories is consumed on fasting days).

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This diet leads to weight loss due to an overall decrease in calorie intake. But its hard to stick with the fasting pattern as it results in intense hunger. Similarly, this diet can lead to binge eating on usual eating days.

But even though people are allowed to eat what they want on non-fasting days, research shows most do not over-eat.

Overall, for people who are able to stick with intermittent fasting, we dont have enough evidence on the benefits and harms of the diet over time.

Long-term energy restriction without fasting may result in the same weight outcomes and may be a better approach to continued weight management.

The palaeolithic (paleo) diet was designed to reflect the foods consumed by our Stone Age ancestors before the agricultural revolution.

The paleo diet excludes processed foods and sugars. This recommendation lines up with the current evidence-based dietary recommendations. However, the paleo diet also excludes two major food groups grain and dairy foods.

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While short-term weight loss might be achieved, theres no conclusive proof of benefit for weight loss and nutritional balance in the long term. People who follow the paleo diet might be at risk of nutritional deficiencies if theyre not getting any grains or dairy.

So its worth taking cues from the paleo diet in terms of limiting processed foods and sugars. But if youre thinking of adopting the diet in its entirety, it would be important to seek support from a health professional to ensure youre not missing out on essential nutrients.

Things to look out for

So how can you tell if a diet is likely to lead to long-term weight loss success? Here are some questions to ask:

If the answer to these three questions is yes, youre likely on to a good one. But if youre getting at least one no, you might want to think carefully about whether the diet is the right choice for sustained weight loss.

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Hoping to get in shape this summer? Ditch the fads - Sydney Morning Herald


Dec 22

Nutritionist revealed the truth about rapid weight loss – The Saxon

Many people want to lose weight as quickly as possible and for this ready to sit on a hard diet and severely restrict your diet. However, is it safe for health? Nutritionist Natalia Koshkina, who previously shared a simple plan of diet for everyone, said on his page on Instagram, what can cause such an undertaking.

She revealed the truth about how dangerous the lack of sugar and carbs in the diet, excessive low calorie and other hard constraints that require a lot of marathons for weight loss.

1. Slowing of metabolic processes.

With poor nutrition pretty quickly the body go into starvation mode and stops wasting energy. Ie you cant eat, but do not lose weight. It is insulting and pointless.

2. Loss of muscle mass.

With the rapid weight loss and protein deficiency the first thing that suffers is your muscles. They begin to split along with fat. And this is extremely undesirable, as your muscles a major consumer of energy. And the amount of muscle mass is very important from the point of view of reducing weight in the long term.

What you get with mindless fast weight loss? You reduce body weight mainly due to muscle breakdown and excretion of fluids from the body. When you return to the previous diet, the weight starts to come back, too but not at the expense of muscle and fat! Ie you find yourself in a worse situation than before.

3. Eating disorders.

Weight loss should be safe not only for health but also for the psyche. If you have this predisposition, it is a hard limit trigger mechanism. In some cases, it is not just violations, and PSC. And the treatment of RPP is psychotherapy with a duration of more than one year.

But dont despair. You can lose weight quickly and without consequences, if you really need. But with a competent nutritional and psychological support.

Do not experiment with their health in pursuit of easy prey! Better yet, be patient: work on changing eating behavior, develop healthy habits and have fun.

Maria Batterburyis a general assignment reporter at the Saxon. She has covered sports, entertainment and many other beats in her journalism career, and has lived in Manhattan for more than 8 years. Vivian has appeared periodically on national television shows and has been published in (among others) NPR, Politico, The Atlantic, Harpers, Wired.com, Vice and Salon.com..

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Nutritionist revealed the truth about rapid weight loss - The Saxon



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