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Apr 15

Tell-tale physical signs you have diabetes, according to an expert – Insider

More than 10% of the US population has diabetes, and one out of every five of them isn't aware they have the disease,according to the American Diabetes Association.

Prediabetes can be often occur without symptoms, making it difficult to recognize without bloodwork or until it develops into type 2 diabetes,according to Dr. Nuha El Sayed, vice president of healthcare improvement for the American Diabetes Association.

"It can take years to develop. A lot of times, people walk around and they don't know," she told Insider.

But certain telltale cues can help you determine if you may have diabetes.Changes to your skin, weight, and bathroom habits could all suggests problems with blood sugar control although no single symptom necessarily means you have diabetes, experiencing several may warrant a trip to the doctor, El Sayed said.

One less commonly discussed sign of diabetes is changes in to skin tone and texture, often occurring at joint creases such as the nape of the neck or under the arms, according to El Sayed.

The patches can be triggered by high levels of insulin, causing skin cells to grow more rapidly.Technically known as "acanthosis nigricans", the discoloration can occur in people of any skin tone.

"It may be easier to detect in people with fair skin, but in people with darker skin you can still see it in comparison to the surrounding area," El Sayed said.

The texture of the skin may also change, becoming thicker or developing a velvety feel.

If small injuries like scrapes and bruises don't heal, you might have high blood sugar related to diabetes, El Sayed said.

Uncontrolled diabetes can lead to elevated blood sugar levels, which can slow circulation, interfering with the body's ability to heal. As a result, you may not recover as quickly from injuries, and open wounds may be more prone to infection.

You may also be more susceptible to other types of infection, including yeast infections or skin infections.

Another classic indicator of diabetes in more frequent urination.

What counts as "frequent" can vary it might be as many as 20 trips to the bathroom in a day for some people, but could also be much more subtle, according toEl Sayed.

"If you typically go 2 or 3 times a day, and are suddenly going 8 times a day, that may be a problem," she said.

Increased urgency, or an inability to make it to the bathroom in time, is another warning sign.

"If you find yourself restricting the amount of water you drink, that's not good," El Sayed said.

Abruptly losing weight may be another indicator your body isn't able to manage blood sugar or insulin. Weight loss could have many explanations, not just diabetes, but combined with other symptoms is good reason to get tested, El Sayed said.

Many common signs of diabetes are reason to make a doctor's appointment, but in some cases, more urgent medical care is required.

Smelling acetone or nail polish remover on someone's breath could be a sign of a life-threatening condition called diabetic ketoacidosis. The telltale smell, shortness of breath, or changes to your mental state such as disorientation or forgetfulness are reason to seek medical help immediately, El Sayed said.

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Tell-tale physical signs you have diabetes, according to an expert - Insider

Mar 22

‘I Ate A Plant-Based Diet And Walked To Lose 100 Pounds’ – Women’s Health

My name is Shaun Hayes (@theshaunelife), and I am 46 years old. I live in Maryland, and Im the owner and principal makeup artist at Red Carpet Ready Makeup. After a health scare that landed me in the emergency room, I started eating a plant-based diet filled with whole foods and walking for weight loss. My wellness journey also led me to become a certified health coach and to receive certification in plant-based nutrition.

Losing weight was a childhood struggle for me. I remember being called names and being talked about by other kids, family, and even my pediatrician. I didnt want to be medically overweight or deemed unhealthy, but as a kid, I didnt understand or know how to change that. I joined my first weight-loss program when I was 12, and this started what felt like a decades-long roller coaster ride of yo-yo and fad dieting.

I tried multiple weight-loss centers, trendy diets, appetite-suppressant pills, B-12, pre-packaged food, liquid diets, special shakes, smoothiesthe list went on. In all of my attempts to lose weight, I never thought about sustainable weight loss. I always wanted to lose weight quickly or around an event, so Id put my body in a harsh caloric deficit.

It was my childhood dream to get married in my moms wedding dress. So when I was getting married in 2002, that was my goal: to lose 50 pounds so I could wear my moms wedding dress. That goal-oriented mindset created a yo-yo effect for me. As soon as I lost the weight and fit into the dress, there was no longer anything to motivate me to keep the weight off. All of my hard work was focused on a particular, short-term goal, and I'd revert back to old habits after accomplishing it.

My weight was also a factor in my infertility issues, which came to light after I got married and was trying to start a family. My husband and I tried to conceive for five years and finally had to seek help. I was diagnosed with PCOS (polycystic ovary syndrome), a hormonal disorder that affects ovulation. With medical help, I gave birth to my daughter in 2007 and then twin boys in 2011.

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I left my journalism career in 2012 to run my makeup business full time, and this was a dream come true. But after three years of entrepreneurship, I was deeply unhappy, physically exhausted, and in poor health. My body was literally breaking down, and my weight was ballooning. I kept stuffing my exhaustion with food while struggling to be consistent with exerciseall while trying to lose weightwithout results.

In between makeup bookings, fast food and junk food were what I ate. And when I did cook, pastas, heavy cream sauces, and fried foods were common. Working on my feet was becoming more difficult at 271 pounds. I suffered from arthritis and chronic knee and low back pain, which were worsening. My blood pressure, blood sugar, and cholesterol numbers were also rising.

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I read somewhere that if you listen to your body whisper, then you wont have to hear it scream. I guess you can say I heard the scream days before a celebrity makeup booking and press junket. I woke up with an aching pain in my right arm that worsened to the point where I couldnt move it. I ended up in the emergency room and discovered I had a serious flare-up of bursitis in my shoulder, which caused inflammation between my joints. Feeling and seeing my body start to break down was a wake-up call.

I was 42, and unlike my many past attempts to lose weight, this time wasn't dramatic, drastic, extreme, go-hard, or restrictive. I didnt have a sweeping agenda of sacrifices that would lead to overwhelm and self-sabotage. In fact, I didnt even set out after my health scare to lose weight initially. I just wanted to slow down, breathe, and unplug from the grind and hustle that had become my day-to-day.

I started walking. One day. Two days. Three. Breathing. One week. Two weeks. Three weeks. Releasing. Healing. Feeling. Forgiving. Learning. Loving all of me. I experienced a spiritual awakening when I started walking. I began to listen to and honor my unique energy. Walking gave me time to consciously unwind. My senses and awareness were heightened. I started seeing my life through a different lens. My old identity of being a workaholic was no longer viable. My transformation started from the inside out.

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Every walk was a step toward healing my whole self and making small changes to move my body and increase my cardio. This eventually led me to restructure my business and redefine my values and what was truly important to me. My health became a top priority.

Working with a health coach helped me learn what healthy eating really was and how to do it without deprivation. I would define my eating plan as a real food plan. Real foods are lean foods that have gone from the field or stream to my table. They are nutrient-dense, fiber-rich, and filling foods that steadied my blood sugar, promoted fat burning, and contributed to my physical, mental, emotional, and brain health.

I eat a lot of all times or free" foods, which are fruits and vegetables, but vegetables reign supreme on my plate because ounce for ounce, they contain fewer calories and more fiber than most other foods. Theyre also nutrient-dense. I became primarily plant-based in 2021, but before that I ate mostly cold-water, wild-caught fish, and occasionally organic, free-range chicken and eggs. Now that I live a primarily plant-based lifestyle, I get protein from a variety of plants (veggies, fruits, raw nuts, beans, legumes, whole grains), tofu, tempeh, non-dairy Greek yogurt, and occasionally vegan protein powder.

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Instead of avoiding carbs, I stopped eating the wrong carbs, such as sweetened beverages, white breads, highly sweetened cereals, snack foods, fast food, processed foods, and now eat the right carbs: vegetables and fruit, oatmeal, raw nuts, beans and legumes, some soy foods, and whole grains.

I let the bad fats go (a.k.a. hydrogenated, trans fats) and fuel my body with good fats, preferably those from whole foods such as avocados, raw nuts, seeds, hummus, coconut milk, and whole olives. I practice a low-oil lifestyle, so when it comes to oils and nut butters, which are another source of fat, I occasionally use extra-virgin olive oil, avocado oil, peanut, almond and cashew butters, and tahini.

Water is my primary beverage of choice because it helps keep my organs functioning, helps with digestion and weight loss, keeps me full, and even gives me great skin.

I still allow flexibility for sometimes food or what I call indulgences, which are desserts for me. I also leave room for holidays and food-focused events and gatherings in my life. I love to bake, so I enjoy indulgences as often as Im willing to prepare them.

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I changed from eating the traditional three meals a day and started grazing, which involves eating five to six mini meals throughout the day. This has the huge benefit of steadying my blood sugar and keeping my energy levels sustained throughout the day. It also keeps me from going all day and not eating until late at night, which is what I used to do.

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Then I knew it was time to change it up because I started to plateau, and I wanted to start building strength. Bootcamp classes with BNFITDC led by Byron Nichols, where I started to build strength, tone, and finally perfect a deep push-up. I did bootcamp for two years, but again found my body plateauing. Ive lost 100 pounds on this journey, and loose skin is real with significant weight loss.

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Now, I work with fitness instructor Christine Archer to build more muscle, burn fat, and tighten my skin as much as possible before considering excess skin removal surgery. My new workout regimen is pushing me in new ways physically with weight training.

I want other women to know that this journey has been a gentle, gradual evolution. Its been about small changes that compounded over time, building habits and consistency one day, one week, one month at a time.

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Taking my health back has added to every aspect of my life. I feel amazing, and Im more confident and happier. I included my kids in the journey and have been able to show them the benefits of healthy eating and moving your body.

Ladies, you can do this. I hope my story inspires and empowers you. Simply start by putting low-pressure habits in place to help you move toward the vision you have for yourself. And as Robin Sharma says in The 5 AM Club, The smallest of implementations is always worth more than the grandest of intentions.

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'I Ate A Plant-Based Diet And Walked To Lose 100 Pounds' - Women's Health

Mar 22

How to save money: Five healthy and cheap food swaps to lose weight quickly – Express

Losing weight can be difficult; nutritious foods such as avocados, oily fish and other sources of protein are an important part of a healthy diet, but if youre on a budget these foods are typically expensive. Nutritionist Luke Hanna has shared his top budget-friendly food swaps to aid weight loss.

Luke said: Id recommend thinking about each meal having a source of protein, two to three portions of veggies and a source of carbs in order to lose weight.

If you plan meals ahead you will know exactly how much you need for when.

This reduces the risk of creating waste or buying unnecessary ingredients.

Whats more, you can make some simple swaps to get the same health benefits while paying less.

These are my top five swaps to help you lose weight on a budget, he added.

READ MORE:Weight loss: Nutritionists tips for women over 50 to lose weight

Luke said: Its a good idea to consume oily fish two to three times a week.

Alternatively, you can supplement with algae-based omegas, especially if youre vegetarian or vegan.

Those who eat fish could also try frozen fish fillets or canned tuna as a cheaper alternative to the fish you would buy fresh.

In the context of weight loss and health benefits, the protein and amino acids in fish are required for many physiological functions and will help keep you full.

As for how much youd save, supermarkets offer a range of fish at a variety of prices.

Tesco offers frozen salmon fillets for 10.46 per kilogram, while frozen hake fillets are over 3 less at 6.90 per kilogram, with basa fillets costing the same. White fish fillets are priced at 4.20 per kilogram, whereas taking supplements is obviously the cheapest option.

A months supply of Algae Omega-3 supplements are 13.99 on Amazon, and taking one a day costs 46p.

Around 2 per kilogram could be saved by making this simple swap.

Luke said: With fruits and vegetables, you can choose whatever you want or enjoy - but dont be afraid to opt for frozen over fresh.

Many people think its not as healthy but its simply not true.

Certain nutrients can actually be locked in because the food doesnt degrade as quickly.

There is also less chance of them spoiling, which creates wastage.

The same applies to tinned and canned veggies, he added.

At Tesco, you can get 227g of fresh strawberries for 1.89, in comparison, 350g of frozen strawberries cost 2.20.

When you compare the price per kilogram - its 8.33 per kilogram for fresh and 6.29 per kilogram for frozen.

Thats over 2 less, just by swapping the fruit aisle for the frozen aisle.

Not only is yoghurt cheaper, its also less calorific.

Luke said: For dietary fats which arent expensive you can buy yoghurts.

You can buy large tubs which again saves money per gram.

In an ideal world we would be able to eat in moderation, but in reality it can be quite difficult to eat foods such as chocolate and stop at a couple of squares.

If you can satisfy sweet cravings with yoghurt then you are not only consuming fewer calories, its also cheaper.

Tescos cheapest dark chocolate was 50p per 100g, meanwhile, Activia yoghurts were 36p per 100g.

The yoghurts contain 90 calories per 100g, while the dark chocolate has a whopping 532 calories per 100g.

By choosing olive oil instead of avocados, you get the same health benefits but for less.

Luke said: Unsaturated fats have been linked with numerous health benefits, such as improving cholesterol, stabilizing heart rhythms and easing inflammation.

These fats can be found in avocados, nuts, seeds and oils.

Its always good to have nuts and seeds available to sprinkle over the top of foods, but these can be expensive.

A good alternative is making use of olive, peanut and canola oils as they have the same benefits but are much more cost-effective.

At Asda a single avocado costs 95p on average, while a bottle of olive oil is around 1.70,

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How to save money: Five healthy and cheap food swaps to lose weight quickly - Express

Mar 22

Here’s how you can lose weight, as per your body type – Times of India

The idea of body type or somatotype was conceptualized by Dr. W.H. Sheldon in 1940, who came up with three generalized body compositions which are endomorph, mesomorph, and ectomorph.

Endomorph: People with an endomorph body tend to have more body fat than other body types. Women who belong to this body type are usually called curvaceous while men are said to be stocky. Such a body type may gain weight very easily and quickly.

Mesomorph: Those who belong to this body type can lose and gain weight easily. They can easily and efficiently build muscle mass.

Ectomorph: Ectomorphic body types are not very muscular and have smaller bone structure. They are usually very long and thin, but they can still be skinny fat, meaning they can have low weight but high fat in the body.

Also read: Explained: Five types of body fat

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Here's how you can lose weight, as per your body type - Times of India

Mar 22

The #1 Best Breakfast Habit to Shrink Belly Fat, Says Dietitian Eat This Not That – Eat This, Not That

You've most likely heard experts say that you should eat a healthy breakfast if you're trying to lose weight. But what does this mean, specifically? With all of the different advice out there on eating healthy, choosing the best breakfast food for weight loss can become an overwhelming process.

In order to learn more about healthy breakfast, we asked Trista Best, MPH, RD, LD at Balance One Supplements, what she thinks is the best breakfast habit you can have in order to lose fat around your abdominal area. Her response? Add more protein!

Read on to learn how eating enough protein in the morning can help you meet your weight loss goals. And for more healthy eating tips, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

For many of us, it can be tempting to grab a quick doughnut or muffin on busy mornings, or on the days when you just don't feel like cooking breakfast. But unfortunately, starting your day off with only carbs and little to no protein can quickly lead to weight gain, especially around the abdominal area.

"Many breakfast carbs are refined and processed, and are nearly void of protein," says Best, "and this is a recipe for weight gain because refined carbohydrates are processed quickly by the body, leaving us feeling hungry again quickly [and increasing the potential to gain belly fat]. This results in a progression of over-consuming calories throughout the day and crashes from refined carbs and sugar."

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Best doesn't think you need to avoid carbohydrates at breakfast, she just believes that balancing it out with enough protein is the key to healthy belly fat loss.

"Protein will keep you feeling full for longer and therefore prevent overeating, so opt for egg muffins that you've made ahead if you need something quick, make yourself a protein smoothie or shake with fresh ingredients, or add walnuts and chia to the top of your yogurt," says Best, "because even a slight increase in lean protein added to your breakfast can help prevent sugar crashes, weight gain around the belly, and can even ignite weight loss."

And the research agrees. One study published in Nutrition and Metabolism found that high-quality protein was not only linked to fat loss, but specifically fat around the abdominal area.

READ MORE:8 Best Protein Smoothie Recipes to Help Lose Abdominal Fat

When you're looking for a breakfast food for weight loss, start your morning with something protein-heavy. Even though it's important, getting enough protein in your breakfast can sometimes be difficult, especially if you're someone who is always on the go.6254a4d1642c605c54bf1cab17d50f1e

If you need some protein-heavy breakfast inspiration, you can try some of these recipes.

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The #1 Best Breakfast Habit to Shrink Belly Fat, Says Dietitian Eat This Not That - Eat This, Not That

Mar 22

What Is the Vegan Military Diet, and Should You Try It? – Healthline

Despite its name, the vegan military diet has nothing to do with the military.

Rather, its a vegan version of the military diet, a restrictive fad diet that promises to help you lose up to 10 pounds (4.5 kg) in a single week through 3 days of calorie restriction.

The structure of the two diets is the same the only major difference is that the vegan military diet uses vegan foods.

This article tells you all you need to know about the vegan military diet, including a list of suggested foods, its effect on weight loss, and whether its healthy.

The vegan military diet is a restrictive diet based on the original military diet, also known as the 3-day diet.

It involves a 3-day low calorie meal plan with 1,1001,400 calories per day followed by 4 days off. Since it alternates between periods of restricted and unrestricted eating, it can be considered a form of intermittent fasting.

The diet encourages following this eating pattern for up to 4 weeks, or until you achieve your desired weight loss.

The main difference between the original and the vegan military diet is that the latter includes plant-based alternatives to typical menu items such as meat, dairy, and eggs.

Beyond this, the framework of the two diets is exactly the same.

The vegan military diet is a vegan alternative to the standard military diet. It involves a 3-day low calorie meal plan followed by 4 days off from the diet.

Similar to the traditional military diet, the vegan version involves 3 days of restricted eating followed by 4 days of less restrictive eating.




The diet recommends gradually decreasing your calories each day. Therefore, youre encouraged to eat the least amount of food on the third day. For example, lunch may include just one slice of whole wheat bread, 1 tablespoon (15 grams) of hummus, and half an avocado.

During the 4 days off from the diet, youre allowed to eat more calories to give yourself a break from the strict guidelines. However, the diet recommends eating no more than 1,500 calories per day on these days, which is still restrictive.

The diet suggests selecting breakfast, lunch, dinner, and two snacks from a list of recommended foods. For example:

Though the diet claims to offer more flexibility during these days, your food choices are still limited.

The vegan military diet is restrictive and provides only a few approved foods.

The vegan military diet is not healthy or sustainable.

The 3-day portion of the diet provides fewer than 1,400 calories per day, which is well below the recommended calorie intake for most people.

According to the 20202025 Dietary Guidelines for Americans, women ages 1860 should generally consume 1,6002,400 calories per day, while men ages 1860 should consume 2,2003,200 calories per day (1).

Keep in mind, though, that the daily recommended calorie intake depends on activity level for example, whether youre sedentary, moderately active, or very active. Factors such as health conditions and personal goals may also play a role (1).

Further, if you stick to the suggested 1,500-calorie limit for the remaining 4 days of the diet, youll likely still be eating much less than your recommended calorie intake (1).

The diet doesnt recommend any physical activity and instead relies on a large calorie deficit to support weight loss. If you choose to add exercise to your routine alongside the diet, your body will need more calories (1).

Whats more, though the diet offers vegan alternatives for those following a plant-based diet, they are limited, the portion sizes are small, and many options are highly processed. Overall, its not representative of what a healthy plant-based diet should look like.

A plant-based diet can be healthy if it includes a variety of minimally processed vegetables, fruit, complex carbs, healthy fats, and plant-based proteins such as beans, lentils, and tofu (2).

Finally, overly restrictive diets like this one may worsen your relationship with food or contribute to disordered eating (3).

A healthy diet is one that is enjoyable, affordable, and sustainable. It should reflect other aspects of your life, such as culture, traditions, medical and nutritional needs, and preferences, while also providing enough calories and nutrients for good health (4, 5, 6).

The vegan military diet neglects many of these important parts of a healthy diet and is not recommended.

The vegan military diet is not safe or healthy. Its too low in calories, may include highly processed foods, and is extremely restrictive.

The vegan military diet may lead to temporary weight loss, but you will likely regain any lost weight once you resume your usual diet.

Because the diet is low in calories, youll likely have a big enough calorie deficit to lose weight (6).

However, the initial loss especially the promised 10 pounds (4.5 kg) in 1 week is likely the result of losing water weight. When you restrict calories, your body begins to deplete its glycogen stores, which contain 3 grams of water per gram of glycogen (7, 8).

In other words, as your body depletes its glycogen stores, you also lose water, which can appear as weight loss. However, as soon as you start eating enough calories again, youll likely see the weight rebound (7, 8).

Over a longer time, you may lose some fat, but youre also likely to lose muscle mass.

Muscle loss may occur because the diet is low in protein and doesnt emphasize physical activity. To maintain muscle mass during weight loss, its important to eat enough protein and engage in physical activity (9).

Further, consuming so few calories will likely lead to increased hunger and wont be enjoyable, making the eating pattern difficult to follow long-term (6).

Finally, the diet does not provide useful, sustainable healthy eating tips or skills such as how to read nutrition labels, plan meals, and cook that would help a person maintain weight loss after they stop the diet (5).

Its better to follow a diet that creates a small calorie deficit but is sustainable in the long run. Ideally, it will include increased physical activity and a mostly minimally processed diet rich in protein, vegetables, fruits, fiber, and healthy fats.

Following the vegan military diet may help you lose weight in the short term. However, youll likely regain most of the weight once you resume your usual diet.

The vegan military diet is a plant-based version of a fad diet called the military diet. Both versions are restrictive and low in calories.

Though it promises to help you lose weight quickly, youll likely regain most of the weight once you resume your usual diet especially because the diet is recommended for only up to 4 weeks.

This diet is overly restrictive and not safe to follow long-term. Youre much better off following a healthy, sustainable diet and exercise regimen that you enjoy and can maintain to help you achieve meaningful weight loss.

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What Is the Vegan Military Diet, and Should You Try It? - Healthline

Mar 22

Nordic diet may improve health, even without weight loss – Medical News Today

The HND consists of berries, fish, root vegetables, and rapeseed oil. It is known to benefit various aspects of health, including weight loss, blood pressure, inflammation, and blood lipid profiles.

Studies also show that HND lowers the risk of cardiovascular disease, type 2 diabetes, and death.

Nutritional research often faces challenges due to a lack of objective measures, as studies typically rely on subjective tools, such as food consumption questionnaires. Using biomarkers instead can allow researchers to measure dietary health effects more accurately.

In the present study, researchers from Scandinavia assessed the metabolic effects of HND on glucose metabolism, blood lipid profiles, and inflammatory markers using data from a randomized control trial from 2013.

When examining metabolites in the blood and urine of the participants, they found a link between closer adherence to the diet and more benefit on low grade inflammation and lipid profiles, as well as indicators of glucose metabolism.

The original analysis compared participants in the intervention arm [with] those in the control arm, said Christina C. Dahm, Ph.D., associate professor in the Department of Public Health at Aarhus University in Denmark, in an interview with Medical News Today. Dr. Dahm was not involved in the study.

This reanalysis uses metabolites in blood plasma and urine to group people with high levels of metabolites sourced from either the intervention diet or the control diet, she added.

The study appears in Clinical Nutrition.

The 2013 study enrolled 200 participants with overweight and metabolic syndrome. The average age of the participants was 55 years.

After an initial 4-week period, during which the participants consumed their typical diets, the researchers randomly assigned them to follow either HND or a control diet, defined as the average nutrient intake across Nordic countries.

The researchers then instructed the participants in the HND group to increase their consumption of whole grain products, such as rye and barley, alongside berries, fruit, and vegetables.

Those in the control group received instructions to eat low fiber wheat products, including refined white bread and pasta, and not to moderate their consumption of vegetables and fruit.

Both diets contained similar amounts of calories to keep the participants weight stable throughout the study. The researchers followed the participants for either 18 or 24 weeks and had them provide blood and urine samples at the beginning and end of the intervention, as well as at week 12.

For the present metabolic profiling study, the researchers analyzed data from 98 participants in the HND group and 71 in the control group.

They found that those who adhered to HND most had different fat-soluble metabolites in their blood than others. The researchers link these metabolites to better glucose regulation, improved cholesterol profile, and reduced cardiometabolic risk.

These findings build upon the initial results from 2013, stating that although HND has a positive effect on lipid profiles and inflammation, it does not affect blood glucose metabolism.

Participants with higher levels of the metabolites sourced from the Nordic diet had lower triglyceride levels than those with lower levels of the metabolites, even though none of the participants lost weight during the study, said Dr. Dahm.

Assuming that greater intake of the Nordic diet leads to higher levels of blood metabolites, this means that a better quality diet can improve some health parameters, even in the absence of weight loss.

Dr. Christina C. Dahm

Dr. Dahm noted, however, that she is unsure how clinically significant the results may be.

To explain their findings, the researchers say that fish, flaxseed, sunflower, and rapeseed all staples in HND contain healthy fats.

We can only speculate as to why a change in fat composition benefits our health so greatly, says Lars Ove Dragsted, one of the study authors. However, we can confirm that the absence of highly processed food and less saturated fats from animals have a very positive effect on us.

The fat composition in the Nordic diet, which is higher in omega-3 and omega-6 unsaturated fats, [probably explains many of] the health effects we find from the Nordic diet, even when the weight of participants remains constant, he adds.

Christopher Gardner, Ph.D., Rehnborg Farquhar Professor at Stanford University, not involved in the study, told MNT that the findings are not surprising. The intervention was focused on healthy foods, and specifically listed berries, veggies, fish, whole grains, [low fat] dairy products, and rapeseed oil.

I can think of multiple mechanisms for cardiometabolic benefits, regardless of weight loss: less saturated fat, more unsaturated fat, more fiber, and lower sodium. All of these would beneficially impact lipids, glucose, blood pressure, inflammation, he added.

The authors of the present study conclude that assessing metabolites is an effective way to evaluate the health benefits of different diets.

They say, however, that their findings have some limitations. For example, their analysis may have overlooked some metabolites that other profiling techniques may have found. They also say that their sample size was relatively small.

Dr. Gardner added that these results may have been due to a generally healthier diet rather than due to anything particular to HND: [The results could have arisen from the] Nordic, Mediterranean, vegetarian, DASH, [or] whole food plant-based diet, or half a dozen others. Many of the components of [HND] are similar to these [other diets].

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Nordic diet may improve health, even without weight loss - Medical News Today

Mar 22

Is Watermelon Keto? What to Know About the Fruit on Keto – Men’s Health

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Go ahead, have as many tomatoes as you want on keto. But what about watermelon? We were curious to find out if you can sink your teeth into the refreshing, nutrient-dense fruit on the keto diet or not, so we reached out to Kim Yawitz, a registered dietitian and gym owner of CrossFit 26 in St. Louis, Mo.

First things first, a quick refresher on what keto really means.

Previously reported by Men's Health, a ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. Protein makes up about 20 percent, while 10 percent comes from carbs.

The keto diet is a high fat, low-carb diet that was originally designed for epilepsy patients but has become popular for weight loss, says Yawitz, adding that the keto diet is designed to get you into ketosisa metabolic state where your body uses your fat stores for energy instead of carbs. This often involves eating just 20 to 30 grams of carbs per day.

Fans of the keto diet love that you can lose several pounds in the first few days, says Yawitz, highlighting that this is mostly water weight. Your body stores about three grams of water for every gram of carbohydrate that lives in your muscles, and that water is released as you use up those carbs for energy, she says. Once you use up all of your carb reserves, your body breaks down stored fats and uses them to form ketone bodies, which become your main form of energy on a keto diet.

The short answer: watermelon can be keto-friendly.

Watermelon is relatively low in carbs compared to other fruits, says Yawitz, explaining that you cant stay in ketosis if you eat large amounts of it, or if youre getting too many carbs from other foods. But in small amounts, watermelon can absolutely fit into a keto diet.

One cup of diced watermelon contains approximately 11 grams of carbohydrates, including 0.6 grams of fiber and nine grams of sugar.

Mathematically, you could enjoy two to 2.5 cups of watermelon per day on a keto diet, assuming you eat no other carbs, says Yawitz, cautioning that this scenario is pretty unlikely, considering the fact that even non-starchy veggies have carbs. For example, one cup of chopped cauliflower contains five grams of carbohydrates (of which two grams are fiber), and one cup of Brussels sprouts contains eight grams of carbohydrates and 3.4 grams of fiber.

For that reason, and to make it easier to get a good balance of nutrients from vegetables and other fruits, Yawitz recommends those on a keto diet eat no more than one cup of watermelon per day.

Whats more, Yawitz says, 20 to 30 grams of carbs add up pretty quickly, and planning your carb intake ahead can help ensure you dont exceed that limit.

One thing Yawitz appreciates about watermelon for keto, specifically, is that its very hydrating. Dehydration is a common side effect of a keto diet, partly because you produce more urine when ketone levels are high, she says. Along with drinking more water, eating foods that are naturally high in water content can help you to stay hydrated. Coming in at 92% water by weight, watermelon has the highest water content of any fruit.

Additionally, one cup of diced watermelon fulfills 20% of your daily quota for immune-boosting vitamin C, Yawitz points out, and it's also one of the best food sources of citrulline, an amino acid that can be converted into nitric oxide in the body. Nitric oxide can help increase blood flow to the muscles and (ahem) other parts of the body, she says. Small studies suggest that citrulline supplements may help reduce post-exercise muscle soreness and could possibly improve erectile function.

Bottom line: Have a slice at your next picnic if you enjoy it, but dont expect any miracles, says Yawitz.

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Is Watermelon Keto? What to Know About the Fruit on Keto - Men's Health

Mar 22

Pregnancy Weight Gain: Everything You Should Know – Healthgrades

The amount of weight you gain during your pregnancy influences your health and that of the fetus. Eating a healthy, balanced diet helps ensure that the fetusgets the nutrients it needs to grow at an optimal rate.It is normal for a pregnant person to wonder how much weight gain is optimal and to be expected. Although weight gain will vary from person to person, there are certain guidelines that can help ensure that you maintain healthy dietary and lifestyle practices.

Read more to learn about healthy recommendations for weight gain throughout your pregnancy.

Gaining too much or too little weight during your pregnancy can have adverse effects on the health, growth, and development of the fetus.

According to the Centers for Disease Control and Prevention (CDC), gaining more than the recommended amount of weight can increase the likelihood of delivery complications, the need for a cesarean delivery, and obesity in the infants childhood.

Conversely, gaining less than the recommended amount of weight can lead to the delivery of a smaller baby, which may cause difficulties with breastfeeding, an increased risk of illness, and developmental delays.

Also, gaining the appropriate amount of weight during pregnancy can help ensure an easy transition back to a moderate weight postpartum.

The recommended amount of weight to gain during pregnancy depends on your body mass index (BMI) before becoming pregnant and the number of fetuses you are carrying. Your BMI is calculated based on your height and weight.

Recommendations for those pregnant with one fetus

Recommendations for those pregnant with twins or more

Generally, it is safe and expected for someone carrying one fetus to gain an additional 24 lb in the first trimester (3 months) of pregnancy and 1 lb per week throughout the remainder of the pregnancy.

People who are pregnant with twins or more tend to gain 1.5 lb per week after the standard weight gain in the first trimester.

On average, people of a moderate weight before pregnancy will gain 2535 lb throughout pregnancy.

When someone gains 30 lb, for example, this extra weight is typically distributed as follows:

The best ways to maintain moderate weight gain throughout pregnancy include:

How much should I eat during pregnancy?

The American College of Obstetricians and Gynecologists recommends that people who are pregnant with one fetus consume an additional 340 calories per day beginning in the second trimester and slightly more in the third trimester.

However, thosecarrying twinsare advised to consume an additional 600 calories per day. If you are carrying more than twins, reach out to your doctor for a recommendation.

If a person has a lot of excess weight, their doctor may advise them to lose some of this weight. People should only do this under the care and instruction of a doctor.

However, in most cases, people should not attempt to lose weight or diet during their pregnancy.

Although you will likely consult your doctor regularly throughout your pregnancy, certain occurrences may be an indication to speak with or visit your doctor sooner. Relating to weight gain, these occurrences may include:

The amount of weight that is safe for you to gain during pregnancy depends largely on your BMI before becoming pregnant and the number of fetuses you are carrying. It is important to remain within the recommended ranges of weight gain to maintain your health and that of your fetus.

Speak with your doctor to determine appropriate weight gain goals, dietary plans, and exercise regimens to maintain during your pregnancy.

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Pregnancy Weight Gain: Everything You Should Know - Healthgrades

Dec 23

Jamie Oliver lost 2st ‘quite quickly’ by cutting down on two things – ‘it’s been amazing’ – Daily Express

Jamie Oliver, 46, explained he managed to easily lose two stone following an easy diet plan and cutting down on two things.

Jamie significantly reduced his meat intake and focused on eating healthy.

He explained he opted for healthier meals and admitted he saw an instant transformation.

"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 explained during an interview with Radio Times.

He also swapped large servings of meat for more vegetables.


Avoid snacking between meals or going for healthier options is essential to losing weight.

Jamie shared his favourite snack to stay in shape: nuts.

He said: They make you half as likely to have a heart attack. Feed them to your kids as well."

After he started his weight loss journey, Jamie decided to take his fitness journey even further and made another lifestyle change.

"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," he explained

The TV chef decided to slim down when he realised how unhealthy his life was.

"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, he said on Loose Women.

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Jamie Oliver lost 2st 'quite quickly' by cutting down on two things - 'it's been amazing' - Daily Express

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