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Many view the start of the New Year as a reset and a chance to better themselves, and this year is no exception. Let it be your time to shine and focus on creating healthy habits that will benefit your body both mentally and physically. Starting a healthy diet is the key to feeling your best, achieving your goals and having more energy. Doing it safely will give you results that can last for years to come.

Diet fads and diet pills might help you lose weight quickly, but they are not made for sustainable and lasting results. Here are some tips to succeed in your New Years resolution, whether its to lose weight, have more energy or just practice healthier habits.

What is a healthy weight?

Achieving a weight goal thats advantageous to you shouldnt be about following a diet or program. It often starts by aiming to lose weight, but keeping the pounds off works best when it becomes a lifestyle paired with healthy eating patterns, stress management and regular physical activity.

According to the Centers for Disease Control and Prevention, people with gradual, steady weight loss (about one to two pounds per week) are more likely to keep the pounds off than their counterparts who lose weight quickly.

Sleep, genetics, age, diseases, environments and medications may also play a role in weight management. If you are thinking about going on a diet or are concerned about your weight, make an appointment with a dietician to discuss a weight loss plan that works best for you.

What is a healthy diet?

There are always going to be fad diets and they are especially popular this time of year. A healthy diet is one of natural, unprocessed foods. This means saying no to pre-packaged meals and snacks.

A healthy meal plan provides the body with all the nutrients and minerals it needs to function at optimum levels. This is why people often feel better and have more energy after theyve been consistently eating a healthy diet and living a healthier lifestyle.

As a good rule of thumb, its recommended to eat plenty of protein, fruits and vegetables, and foods that are low in sugar and salt. Healthy fats are good for you and include olive oil, other plant-derived oils and fish. Processed snacks can also be replaced with an apple, banana with peanut butter, pistachios, almonds or another delicious and healthy alternative.

To achieve the best overall results, a healthy diet should be paired with regular physical activity and overall healthy habits, such as proper stress management.

What should I do to prepare for this healthy diet and lifestyle journey?

Before you dive into the journey of creating healthier habits, its important to be in the right headspace to give yourself the best chance of success.

Think about why this is important to you and make a commitment. For some people, it helps to write it down. Consider your current habits and track your sleep, physical activity and take stock in what you eat and drink every day. Also, think about your lifestyle and identify any barriers to creating healthy habits and how you can overcome them. For example, you may stop at fast food restaurants because you dont always have time to prepare healthy meals. One change you could make is to discover easy recipes to make ahead of time or there could be healthier grab and go options you could try.

Make sure you set realistic goals and continually monitor your progress. Setting easy short-term goals along the way helps boost confidence. It could be as simple as losing some weight and better controlling your blood pressure. Overall, they should be realistic, specific and open to a little wiggle room to make sure that they are achievable.

A dietician will customize a patients diet, so they are eating the best possible foods for their goals while considering any other health factors.

Please make an appointment with a dietician if you have any questions or are interested in learning more about your optimum health. For more information, please visit http://www.leehealth.org.

Leigha Messner is a nutrition manager with Lee Health

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Guest Commentary: How to achieve your New Year's resolution for healthier habits and a healthier weight - Pine Island Eagle

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There are pages upon pages of conflicting information and a lot of somewhat shaky science.

Getting such a tidal wave of information when you just want a simple answer to the question 'what are the best diets to lose weight?' can be downright disheartening. Especially if you're trying to lose weight well, lose body fat or get rid of belly fat in a safe, sustainable way.

But rather than get stressed over what you should be putting in your body not to mention the myriad calorie counting apps out there we're here to help you get clued up on what the best diet for weight loss actually entails (and which diet might work best for you).

It's time to find out what the best diets to lose weight actually are and really are not.

A quick note: if you're looking for information about the best diet plan for weight loss, but you're already at a healthy weight for your age and height, think about your motivations.

If you feel you have an unhealthy relationship with food or body image, consider reaching out to Beat, the UK-based charity that hopes to end the pain and suffering caused by eating disorders.T: 0808 801 0677E: help@beateatingdisorders.org.uk, under-18s: fyp@beateatingdisorders.org.uk

Before we drill down into our long list of the best diets to lose weight, we need to set the record straight. Diets aren't just for weight loss.

The word 'diet' doesn't translate directly to restriction or cutting out entire food groups. Yes, some diets do aim to curb your appetite or restrict your intake of calories, but other diets are literally just different eating patterns. The true meaning is 'the kinds of food that a person, animal, or community habitually eats' basically, what you consume on the reggo. No more, no less.

Over time, the word has come to describe eating in smaller quantities or cutting out whole food aisles to lose body fat.

'At Womens Health, well never steer away from important topics simply because theyre tricky or controversial,' says WH Editor-in-Chief Claire Sanderson. 'Excess fat has a detrimental effect on your health, both mental and physical. Its undeniable that we are in an obesity epidemic in the UK, with two-thirds of the UK population considered overweight or obese, and our children are getting fatter.'

'According to the NHS, more than 1 in 5 children are overweight or obese when they begin school, and 1 in 3 children are overweight or obese by the time they leave primary school. None of these are statistics that make for happy reading.'

If your weight adversely affects your health when carrying excess fat hinders your ability to do normal things, makes life less enjoyable or increases your risk of health issues then its time to act.

So, before clearing your cupboards and restocking la Jennifer Lopez, take five and learn about the health benefits of eating in different ways to improve your body composition the ratio of fat you carry to muscle.

Weight loss is not a one-size-fits-all approach

It's actually surprisingly simple: the best diets for weight loss and best diets to lose weight all sport the same straightforward calculation.

Consuming fewer calories than you expend also known as being in a calorie deficit is how your body loses weight. Put simply, weight is lost when you consume fewer calories than you use and it's the foundation of all weight loss diets.

To get into a calorie deficit, you could increase the amount of activity you do (thus, using more energy) or your calorie intake could be reduced. Most health-conscious and sustainable diets encourage a combination of the two; a slight reduction in calories consumed alongside an achievable daily step-count, for example.

So, while weight loss diets may have surface-level differences (the types of food that are limited or restricted, for example), the best diets to lose weight are all built around creating a calorie deficit.

Here's how to calculate a calorie deficit for yourself:

The key is finding a diet plan that doesnt promote an extreme calorie deficit which is, at best, unsustainable and, at worst, can negatively impact your health and encourages a balanced intake of foods that you love to eat.

Good question. Illness, sickness and stress are all factors to take into account when trying to lose weight: A.K.A. if you've been sick or you're still experiencing symptoms, you really do need to let your body fully recover before you even consider easing into a calorie deficit.

'During and after an infection the body's energy and nutritional requirements are increased,' explains GP Dr Folusha Oluwajana. Firstly, having a fever increases the body's metabolic rate and therefore burns more calories.

'Secondly, to effectively fight infection, and support cell repair and restoration, bodies need extra calories and nutrients, particularly protein and various vitamins. Being in a calorie deficit reduces your body's access to these calories,' she says.

Added to this is the fact that food variety can go south when 'dieting' (raise your hand if dieting has ever meant chicken and broccoli on repeat) meaning your body is missing out on the proper levels of vitamins and minerals = not good.

Dr Oluwajana's best advice? 'If you have an infection, or if you may be at risk of one, focus on maintaining an adequate and varied healthy diet to support your immune system, rather than restricting it.'

Consider us told.

We'll be real: any diet that allows you to lose weight quickly probably isnt all that (read: remotely) sustainable in the long run. Losing weight quickly from dieting often comes as a result of restriction, culling entire food groups and dramatically reducing your daily calorie intake.

In fact, 80-95% of dieters put back on the weight they've lost and, in many cases, even more. It's about finding a nutrition plan you can stick to, which means one you don't dislike.

Any diet that leads to rapid weight loss is not sustainable and research shows that in most cases any weight loss will be put back on.

The risk of adopting a diet that champions these kinds of behaviours is twofold: for starters, crash-dieting can cause us to develop disordered and unhealthy eating patterns (such as labelling foods as good or bad, and extreme restriction) which can have detrimental effects on our physical and mental wellbeing.

Then, theres the reality that most weight-loss diets are not sustainable long-term. The restriction of calorie intake or specific food groups can trigger cycles of bingeing followed by more extreme restriction, meaning that weight fluctuates often and the routine is repeated to no end or satisfaction while wreaking havoc on our health.

Like it or lump it, the honest truth is that the best diet to lose weight fast just doesnt exist. Your safest and best bet, if you are looking to lose weight, is to adopt an eating plan that encourages moderation as opposed to restriction, thats sustainable and enjoyable.

To discern what's healthy and sustainable, WH called in the experts to sort fiction from fact when it comes to picking the best diet plan for you.

1. The Mediterranean Diet

Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries, like Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health Englands Eatwell Guide. So, it's definitely one of the best diets to lose weight.

Typical meal: Pan-fried fish with brown rice and vegetables

What the diet advocate says: 'The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and youve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,' says Consultant Cardiologist Dr Aseem Malhotra.

What the expert says: There is a large amount of evidence to suggest that following the MD reduces your risk of cardiovascular disease, says registered Dietitian and British Dietetic Association spokesperson Kirsty Barrett. Significantly, a meta-analysis of randomised-control trials in 2011 found that the MD was effective for weight loss, though results were better when the diet was combined with energy restriction and physical activity. It has also been found to reduce LDL (bad cholesterol) more than low fat and low carb diets.

WH verdict: The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. While its not technically a weight loss diet, studies show that it can promote weight loss and overall health. A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means its easier to hit your nutritional micros (the vitamins and minerals that your body needs) too. Win-win.

What do you get if you cross a caveman with a vegan? Not a bad joke, but The Pegan Diet. An amalgamation of a vegan (plant-based) and paleo (if a caveman didnt eat it, then neither can you) diet, it delivers all the antioxidants, fibre and healthy fats you expect from a plant-based plan, with all the protein of a carnivorous one.

Typical meal: Grilled chicken with five-coloured salad.

What the diet advocate says: The brainchild of Dr Mark Hyman, he came up with the concept after finding himself sandwiched between a vegan and a paleo advocate while doing a panel talk. The best versions of both diets are built into the foundation: eat real, whole food, he says.

What the expert says: This diet has lots of positives - we know whole grains are heart-healthy and an important source of fibre, says dietician Priya Tew. But it also cuts out gluten and restricts all grains, making it unsustainable in the long term.

WH Verdict: The Pegan diet combines both paleo and vegan principles but also encourages some meat consumption. While its unlikely to be popular with those whove chosen a plant-based lifestyle for ethical reasons, the principle of eating real, whole food is sound. And combining two ways of eating certainly makes it easier to get enough protein and vital nutrients. But its still pretty restrictive, so consult a nutrition professional to make sure you arent at risk of nutritional deficiencies.

To note: The British Dietetic Association says there's no 'wonder diet you can follow without some associated nutritional or health risk'.

FODMAP isnt a diet for weight loss. The acronym describes a group of short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) that, when eliminated, improve the symptoms of IBS sufferers. Note: it should only be followed under the supervision of a dietitian.

Typical meal: Sea bass with vegetables

What the diet advocate says: FODMAPS are either absorbed slowly from the small intestine or not absorbed at all, says Dr Gibson, a professor of gastroenterology at Monash University in Melbourne, Australia, and the brains behind the low-FODMAP diet. When the FODMAPs move into the bowel, where they are fermented by bacteria, this produces gas and can also cause water to move into the bowel. This stretches the bowel wall, which stimulates the gut.

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What the expert says: There have been a number of cases where GPs have said, Youve got IBS, go on the low-FODMAP diet, says Dr Megan Rossi (@theguthealthdoctor). The only support they give you is a printout with a limited explanation of the diet from the internet. Ive had clients come into my practice whove been given a list of 10 friendly foods to survive on, which is nutritionally dangerous.

WH Verdict: The low FODMAP diet is a *temporary* elimination diet, used mainly with those with IBS who need help finding out which types of foods might be causing symptoms. While studies suggest the low-FODMAP diet is effective in the management of IBS symptoms, it has also been linked with disordered eating, and should only be followed under the care of a professional.

Think of it as intermittent fasting 2.0 (e.g. fasting for weight loss) only a bit more complicated. Notepads at the ready? Here goes. There are three windows: one to get you started, one to help you reach your goal weight and a maintenance plan. You eat within a 12-hour, 14-hour or 16-hour window depending on which phase youre in. But what you eat counts, too the green light lists of foods changes with every phase.

Typical meal: It depends on what phase youre in. And what time it is. But high-fibre carbs, lean protein, fruit and vegetables are your friends.

What the diet advocate says: As opposed to the keto diet, which aims to get you to a ketogenic state of using fat as fuel, which isnt healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal a process called autophagy, the toxin-eating phase, says Terry Dubrow, the brain behind this food movement.

What the expert says: Based on intermittent fasting, this style of diet has some evidence to suggest it can work for some people. But it certainly isnt going to suit all personalities and the initial stage is intense.

WH Verdict: Alert the Dubrow Diet is the food baby of US reality couple Heather and Terry (she stars in the 'Real Housewives of Orange County' and hes a plastic surgeon starring in a show called 'Botched'). It has not been designed by nutrition experts and is framed as a diet, as opposed to a sustainable eating plan for life. Avoid.

Weight Watchers the diet your mum used to follow is no more. In 2018, the company underwent a rebrand, with WW signalling a move away from diet culture and into the wellness sphere. WW now stands for Wellness that Works. We are not classed as a diet, a member of the press office team tells WH. It is a lifestyle change a healthy living programme that encompasses food, activity and mindset.

As for the substance, its been getting results for a long time but the rebrand includes Wellness Wins rewards for small, positive behaviours which are proven to lead to healthier habits as well as FitPoints a system designed to encourage activity choices based on what will have the healthiest impact on you.

Typical meal: If youve got the points for it, you can eat it.

What the diet advocate says: We are committed to always being the best weight management program on the planet, but now were putting our decades of knowledge and expertise in behavioural science to work for an even greater mission, says Mindy Grossman, President and Chief Executive Officer, WW. We are becoming the worlds partner in wellness. No matter what your goal is to lose weight, eat healthier, move more, develop a positive mindset or all of the above we will deliver science-based solutions that fit into peoples lives.

What the expert says: While its great that WW is looking at a holistic approach, I would prefer to see a lot more emphasis on nutritional education, teaching cooking skills and portions sizes, says Tew. We need to be encouraging people to tune into their internal cues of hunger, thirst and fullness, as well as focusing on all over health.

WH verdict: Its a diet by another name, but props to Weight Watchers for acknowledging that theres more to being healthy than weight. The new platform really does consider all aspects of wellness. And with plans to partner with Alexa and Google Assistant, to help track your progress, WW could be to 2020 what Weight Watchers was to the early noughties.

As the name suggests, its all about meat and other animal products. In short: its the anti-vegan diet.

Typical meal: Steak

What the diet advocate says: Highly controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for 'curing' his daughters various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled The Carnivore Diet in which he describes the diet as a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head.

What the expert says: A totally unbalanced diet. Fruit and vegetables have a wealth of research showing their importance in keeping the body healthy. With evidence for heart health, cancer and gut health benefits, why would you cut them out?

WH Verdict: There's no research that backs up this diet which consists entirely of meat and animal products, excluding all other foods. Ethics aside, an eating plan in which your five-a-day is actively discouraged is not one for us. Major swerve.

This one does what it says on the tin: you cycle your carbs from one day to the next. On days when youre training, you eat more, and on rest days, you eat less. Its one strand of nutrient cycling scheduling your intake of carbohydrates around your training.

Typical meal: On a high-carb day, its wholewheat pasta with chicken. On a low-carb day, its grilled fish with asparagus

What the diet advocate says: It essentially means scaling your carbohydrate intake up and down, in accordance with your activity levels, explains performance nutritionist Liam Holmes (phnutrition.co.uk). He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. The body works harder when it doesnt have carbs as fuel, so it learns to become a more efficient burner of the fuel once it is there.

What the expert says: This is something that is used for athletes as part of their training. While it can lead to weight loss, carbohydrates are an energy source for the body and restricting them can lead to headaches, fatigue and difficulty concentrating. You would be better to find the level of carbohydrates your body needs by eating normal portion sizes and a balance of all food groups.

WH Verdict: Carb cycling is more of a dietary approach than a weight loss diet where you manipulate your carb intake depending on your level of training and rest days. Carb cycling is based on the principles of sports nutrition, so unless youre training enough to warrant a meticulous approach to nutrition, then its probably not for you.

The diet that brought lectins into the mainstream a plant-based/vegan protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains. The man who popularised the lectin-free diet Dr Steven Gundry describes them as toxic. In his book The Plant Paradox, that brought a lectin-free lifestyle to the masses, he cites them as the source of modern ailments from obesity to gastrointestinal disorders.

Typical meal: Pasture-raised meat with a side of asparagus

What the diet advocate says: Kelly Clarkson is a fan, claiming it helped her lose weight and improved the symptoms of her autoimmune disease.

What the expert says: While lectins can be harder for some people to digest, it doesnt mean we all need to all stop eating them, says Tew. This is where working with a properly qualified nutritionist or dietitian can help you find what foods your body can tolerate and which ones may not be right for you.

WH Verdict: Not all lectins are created equal and research into their impact on the body is ongoing. In fact, to date, there are no human studies linking dietary lectins with a harmful immune response in healthy people. A lectin-free diet is also incredibly restrictive, with the list of foods you cant eat reading like a typical shopping list for your average nutrition-conscious foodie, making it unsustainable and putting you at risk of nutritional deficiencies.

What is the 5:2 (the 'five: two') diet? Essentially you eat what you want for five days and fast for the other two. Sounds easy, but try telling that to someone after lunch on a fast day. For women, fast days mean eating 500 calories (600 for men).

Typical meal: Fishcake served with asparagus and a poached egg

What the diet advocate says: Michael Mosley, the scientist behind 5:2, claims women will lose 1lb a week, as well as seeing reduced cholesterol levels, lower blood pressure and insulin sensitivity.

What the expert says: Over 50 years ago, researchers realised they didnt have to restrict energy every day and they still got a protective effect. In animals, these diets were shown to reduce visceral fat, and oxidative stress and reduce cell proliferation, which is involved with the development of cancer. The models that were used in humans were two consecutive days of 650 kcal then five days following a normal, healthy diet, versus a healthy Med diet of 1500 kcal.

This research found that weight loss was slightly greater in the group fasting for two days compared to the other group. Its worth noting that the participants in these studies were given a huge amount of support, which wouldnt happen if you were just picking up a book on the 5:2 diet. Overall, there isnt actually much evidence and we need more data on the long-term success of these diets.

The WH verdict: The jurys still out on 5:2. And the danger is that if you literally eat anything you want on non-fast days, your daily diet could lack nutrition in favour of sugary treat-style foods. But with the research around intermittent fasting and fasting for weight loss stacking up, and more in the works, fasting is going nowhere, erm, fast.

The diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this ones a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours.

Typical meal: Whatever you fancy. As long as its within your window.

What the diet advocate says: According to David Zinczenko, author of The 8-Hour Diet, eating all your meals within a set window is the key to losing body fat.

By carving out an eight-hour window in which to eat to your heart's content, you'll burn your body's fat stores effortlessly. The science is surprisingly simple: for several years, researchers have been producing remarkable weight loss results in people using "intermittent fasting" (IF). In this case, fasting is about eating what you want while staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs.

What the expert says: This is based on the same principle as 5:2, but the fact that it doesnt involve calorie calculating, counting macros or dietary restriction is a bonus. There may be some benefits to IF in relation to healthy ageing but, again, more research is needed.

The WH verdict: An early afternoon brunch and a late dinner aka Saturday. Were onto a winner here.

If it all feels a little bit '90s, thatll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends. Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of 'eating as much as you want, as long as you dont go near a carb' has had a makeover. The New Atkins diet reintroduces carbs in phases.

Typical meal: Steak with a side of spinach

What the diet advocate says: Every phase of the New Atkins plan is based on proven scientific principles and is a completely safe, natural way to lose weight, say Atkins Nutritionals Inc. Phase one is about transforming your body into a fat-burning machine and kick-starting your weight loss. By limiting the number of carbs you eat to around 20g a day, your body will switch its main fuel source from carbs to fat.

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What the expert says: Atkins will result in quick weight loss as the body uses all the carbohydrate stores adults tend to have. But limiting carbs will mean you could be lacking in fibre and B vitamins, like niacin, thiamine and B6. Aside from cutting out a major food group, Atkins tends to result in eating a lot of food thats high in saturated fats, which is linked to raised cholesterol and heart disease.

The WH verdict: Any diet that requires you to cut out a major food group can create a negative relationship with food, isn't sustainable in the long-term or good for your overall nutritional intake.

The ketogenic diet keto among friends is so-called because it aims to get the dieter into a state of ketosis when the body stops using glucose as its main energy source and starts using ketones instead. The high-fat, moderate protein, low-carb diet is beloved by Silicon Valley for its alleged brain-boosting benefits.

Typical meal: Grilled chicken breast with vegetables

What the diet advocate says: 'The classic keto diet was very strict and the "Modified Keto diet", which is more liberal in protein, has become more popular. Thats generally what people are following for weight loss and energy. That would be roughly 65-70% fat, 20-30% protein with a very small carb amount, 5-10%, says Dr Dominic Dagostino, professor of neuropharmacology at the University of South Florida.

What the expert says: Like with Atkins, you will lose weight fast. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time. With appropriate support, it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so brain fog and lethargy are common side effects. Youll know when your body is running off ketones by your breath its known as keto breath and its not fresh. It also can affect your ability to exercise due to a lack of quickly accessible energy.

Read more here:
Best diets to lose weight, according to experts - Women's Health UK

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Will weight loss drugs kill the fast food business?  The Guardian

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Will weight loss drugs kill the fast food business? - The Guardian

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- He sought therapy to cope with his anxiety and heart palpitations, and learned to change his mindset.

- He also decided to improve his physical fitness, as he believed it would help him play better and feel more confident.

- He started doing half an hour of exercise on a bike every day, and eating clean and healthy foods.

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Good Things

Many people choose to follow a ketogenic diet for different reasons. Here, we will look at the big health benefits that a ketogenic diet gives:

Losing Weight

A ketogenic diet might be good for you if you want to lose weight. One big health benefit is losing weight. Research says that people who follow a ketogenic diet usually lose a lot of weight. A study showed that fat people who followed a ketogenic diet lost two times more weight than those who ate a normal American diet.

Better Brain Function

A ketogenic diet can make thinking and remembering better, giving big health benefits to your brain. Research says that Acetylcholine, a brain chemical, is more in keto dieters brains. Acetylcholine helps with learning and memory.

Better Heart Health

The health benefits of a ketogenic diet also help the heart. Research says that a ketogenic diet can make cholesterol and fat levels lower and make swelling less. Studies show that a ketogenic diet can stop heart disease.

More Energy

One of the best health benefits of the ketogenic diet is that it can make you more alive during the day. You will not feel tired or lazy after eating a keto meal. Also, a ketogenic diet might make sleep better.

Lower Blood Sugar Levels

Also, a ketogenic diet helps with diabetes, another amazing health benefit. Those who follow a ketogenic way of life have less blood sugar levels.

Better Athletic Performance

Some athletes say a ketogenic diet makes athletic performance better, giving another special health benefit. Using a ketogenic diet, one athlete says he went from running more than 7 minutes per mile to running less than 6 minutes per mile.

Make the Immune System Stronger

The health benefits of a ketogenic diet include better immunity. Research has shown that the ketogenic diet helps the body get rid of bad things and fight sicknesses.

Protect Against Cancer

The health benefits of a ketogenic diet also help to stop cancer. The body stays in a state of ketosis by following a ketogenic diet, which researchers have shown to keep away different kinds of cancer.

Some cancer patients say that a ketogenic diet lets them stay healthy during cancer treatment. Others say that it makes bad effects like dizziness and throwing up less.

Treats Migraine Well

People who have migraine often use a ketogenic diet to deal with their problem. Studies say that a ketogenic way of life might make migraine signs less.

How Do You Know If You Need Pills That You Can Buy Without A Doctor (OTC) Or Pills That

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Luke Humphries' Weight Loss Journey: From Roofer to World Number One in Darts! - Deccan Herald

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Is There A Quick-Fix Weight Loss Drug That Doesn't Require Exercise?  IFLScience

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Seven ways you can lose weight safely this New Year - and the things you should avoid  The Mirror

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Some studies suggest that certain types of tea may help with weight loss by increasing metabolism, says Kylie Churnetski, a registered dietitian and health and wellness coach in Dallas.

Compared to beverages like soda and energy drinks, drinking tea is a healthier habit, adds Churnetski. Research indicates that frequent consumption of sugar-sweetened beverages is linked to weight gain and chronic diseases, such as heart disease and type 2 diabetes. However, over-consuming sugar is not a direct cause of these health conditions.

And, just because tea is a healthier alternative, it doesnt necessarily mean that drinking it will directly help you lose weight. Like many purported weight loss foods, the science is a bit more complicated.

Here are some of the teas most commonly connected to weight loss, and how they may actually work in your body.

Green tea comes from the same plant as white, oolong and black tea: Camellia sinensis, says Palmer. Its produced by steaming or pan frying and drying the tea leaves. Green tea contains high levels of the polyphenol epigallocatechin-3 gallate (EGCG), which may reduce the risk of heart disease and certain cancers. Evidence shows that drinking green tea may increase thermogenesis (energy expended after eating) and stimulate fat burning due to EGCG and other catechins, according to Churnetski.

Indeed, a 2018 review of the weight loss effects of tea polyphenols finds that the combination of catechins and caffeine in green tea seems to have a minor but favorable impact on weight loss and weight maintenance .

Supplementation with green tea extract may also help with weight loss, says Churnetski. In a 2018 randomized controlled trial in BMC Complementary and Alternative Medicine , green tea extract was shown to increase leptin level and reduce LDL cholesterol in women living with a lot of extra weight and obesity . Leptin is a hormone involved in appetite regulation and energy balance, and leptin irregularities are linked to various conditions, such as obesity. However, this trial was a short-term study and firm conclusions cannot be drawn over the long term.

Additionally, research on the effects of green tea in individuals living with obesity indicate that consuming green tea in either beverage or capsule form may help to decrease body mass index (BMI) and waist circumference, as well as improve inflammatory biomarkers .

Consumption of matcha tea, which is tea made from powdered green tea leaves, may also help with fat burning while exercising, according to a small 2017 study in International Journal of Sport Nutrition and Exercise Metabolism. However, researchers note that the effects shouldnt be overstated .

While research around green tea and weight loss seems promising, because different studies use different amounts and forms of it, there is currently no definitive amount of consumption that is shown to directly lead to weight loss.

Only the young leaves or growth buds from the tea leaf are used to produce white tea. Like green tea, white tea is not fermented, meaning it hasnt been oxidized by exposing the leaves to air and humidity for a prolonged amount of time. Compared to the other main types of tea, and excluding herbal teas, white tea generally has the least caffeine content but more polyphenols, including catechins.

A 2022 Scientific Chronicles narrative review concludes that the rich polyphenol content in white tea, particularly catechins, may contribute to its health benefits, including the potential to help with weight loss. Additionally, a few small studies that this review cites suggest that combining white tea consumption with exercise may lead to significant reduction in BMI, LDL cholesterol and triglyceride levels while increasing HDL (good) cholesterol.

The review also notes that drinking white tea one hour before exercising may help increase fat burning in individuals living with obesity. However, researchers conclude more studies are necessary to explore the link between white tea intake and its overall health benefits .

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Oolong tea is produced by wilting, bruising and partially oxidizingor semi-fermentingtea leaves. As a result, it falls in the middle of the oxidation spectrum in between minimally-oxidized green and white teas and fully-oxidized black tea.

Compared to green tea, there are fewer studies on the effects of oolong tea consumption on weight maintenance. However, these studies do show some beneficial effects, says Churnetski. In an earlier study conducted over a six-week period involving 102 participants living with obesity and extra weight, drinking oolong tea daily resulted in a small amount of weight loss for a majority of the participants .

In more recent research, a two-week randomized controlled trial in Nutrients suggests that drinking oolong tea may increase fat burning. However, the researchers note that a two-week trial is an insufficient time to evaluate the interventions effects on weight and that further research is needed .

The production of black tea involves wilting, bruising, rolling and fully-oxidizing the tea leaves. There are components in black tea that could support weight loss such as the levels of caffeine that naturally stimulate metabolism, notes Churnetski.

One small study evaluated the effects of black tea on body composition in 111 participants. Over a three-month period, regular black tea consumption was found to impede weight gain and minimize waist circumference .

Another study from 2016 also touts the possible benefits of black tea, specifically the polyphenols, stating that these polyphenols may inhibit fat digestion and absorption, as well as block the obesity process by reducing oxidative stress. However, authors of this study stress the need for more specific research to better understand the mechanisms of black tea polyphenols .

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We all develop certain eating habits, many of them healthy, such as choosing whole grain over refined, eating vegetables at every meal and planning meals in advance.

Some habits though, ones you might not even be aware of, can deprive your diet of vital nutrients and protective antioxidants. Others can propel you to overeat.

The good news: Reflecting on your usual diet can help you uncover those habits and swap them out for healthier ones.

If improving your eating habits is a goal this year, assess your usual diet by keeping a food diary for one week.

Write down the foods you eat, the time of day you consumed them and portion sizes. Include beverages, sweeteners and condiments.

Identify eating habits you think are undermining your diet. Then create a plan to replace them with new habits that support your healthy eating goals.

Dont try to change too much at once, though.

To make change stick for the long term, gradually incorporate new habits. Let your brain adapt to one at a time.

Consider the following eating habits and their better-for-you replacements. Recognize any?

Theres nothing wrong with eating a healthy snack after dinner, especially if you feel hungry. But depending on what and how much you eat, nighttime snacking can lead to unwanted weight gain.

Research also suggests that eating close to bedtime can worsen glucose tolerance and slow down fat-burning.

To break a nighttime snacking habit, first consider why you snack after dinner. Hunger, boredom, stress, feeling tired? The new habit you build will depend on your answer.

If its not about hunger, brush your teeth right after dinner to dampen the desire to eat. Replace food with a low- or no-calorie hot beverage such as green tea, herbal tea or sodium-reduced chicken or vegetable broth.

If a craving hits, distract yourself by doing something else for 30 minutes. If the craving hasnt passed, choose a small nutritious snack that wont spike your blood sugar (e.g., nuts, yogurt, berries, celery with peanut butter).

Eating a meal while watching TV, reading the newspaper, checking e-mails or driving takes your attention away from the foods you are eating.

Distracted eating can lead to overeating by making you less focused on the amount of food youve eaten and your bodys hunger cues.

Reserve the kitchen or dining room table for meals and put away electronic devices.

Pay attention to the fact you are eating. Doing so, research suggests, can help you eat less not only at your meal, but also later on.

Just because fruit contains sugar doesnt mean its a dietary no-no. Naturally occurring sugar in whole fruit comes with filling fibre, vitamins (e.g., vitamin C, B6, folate), minerals (e.g., potassium, magnesium, manganese) and plenty of protective phytochemicals

A diet higher in fruit is thought to guard against heart disease, stroke, type 2 diabetes, cataract and macular degeneration. In Canada, a low fruit intake is among the top five leading preventable causes of cancer.

Include two to three servings of whole fruit in your daily diet. Limit fruit juice though, which lacks fibre and is a concentrated source of free sugars.

Its not just the desserts and second helpings that add surplus calories to meals. What you drink with your meal can contribute, too.

Consider that 12 ounces of fruit juice delivers roughly 170 calories and 38 g of free sugar (9.5 teaspoons worth). Ditto for sugary soft drinks. A 16-ounce Starbucks Oat Latte will add 190 calories to your breakfast or midday snack.

Liquid calories dont put the brakes on our appetite the way calories from solid foods do. As a result, we typically dont adjust for them by eating less food.

Replace caloric beverages, especially sugary ones, with plain water or unsweetened tea or coffee. Milk and unsweetened non-dairy milks are other options that supply nutrients you might not get from other foods (e.g., protein, calcium, vitamin D, B12).

Dont get me wrong. A leafy green salad is good for you its brimming with beta carotene and brain-friendly lutein.

If salad is your go-to vegetable however, youre missing out on many other protective phytochemicals, and certain vitamins, too.

Make a point of eating a variety of colourful vegetables each day green, orange, red, purple, white to increase your intake of anti-inflammatory and antioxidant phytochemicals.

And dont wait until dinner. Make vegetables the focus of every meal.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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These 5 eating habits are sabotaging your diet - The Globe and Mail

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The Japanese government is set to submit a new bill to a regular diet session convening early next year to restrict the construction of wind farms as they can potentially interfere with the Self-Defense Forces' radar systems, sources familiar with the matter said.

The legislation will obligate businesses to notify the government of their construction plans if those facilities are built in areas designated by the defense minister, according to the sources.

In cases where the government determines that a wind farm severely disrupts radar systems, it can prohibit its construction for two years.

The government believes that legal restrictions are necessary to mitigate interference by wind turbines and enhance radar capabilities, given the frequent launches of ballistic missiles by North Korea and intensified activities by Chinese aircraft around Japan.

Currently, businesses are advised to consult with the government before finalizing their plans to build or replace large-scale turbines for power generation, but the government's calls are not legally binding.

In the meantime, since the government is trying to increase the use of wind power generation and other renewable energy sources to cut greenhouse gas emissions, it is unclear whether firms engaging in the wind power business will cooperate with the enactment of the bill.

The Defense Ministry said that wind turbines pose challenges to a radar's precise target tracking and identification. Depending on the altitude and height of the turbines, their interference with radars can extend beyond 100 kilometers in certain situations.

The designated areas for restrictions will cover the surroundings of radar systems at 28 sites nationwide, according to the sources.

The government is also considering restrictions for the surrounding areas of radars of U.S. Forces in Japan.

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Bill to restrict wind farm construction set to be submitted to Diet - Japan Today

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