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By now, most of us know that fad diets are unlikely to work long-term, but that doesnt stop the wellness world from booming with quick-fix hacksapple cider vinegar for weight loss being one of them. There are hopes that it could be the sought-after, naturally-sourced magical elixir to dropping pounds, so we asked some experts to cut to the chase: Does it really work?

Meet the Experts: Jessica Cording, R.D., author of The Little Book of Game-Changers, Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health, Erin Palinksi-Wade, R.D., C.D.E., L.D.N., Carol Johnston, Ph. D., associate professor at Arizona State University, Amy Goodson, M.S., R.D., C.S.S.D., L.D., a dietitian in Dallas, Texas, et al.

A recent, small study out of Lebanon observed 120 people with obesity or overweight who were randomly assigned a placebo, five, 10, or 15 mL of apple cider vinegar over 12 weeks. The group that received the highest dose of apple cider vinegar saw reductions in body weight, some even dropping up to 15 lbs. But, do other studies back up these findings? Experts explain if you should try apple cider vinegar for weight loss, how much to take if you want to add it to your routine, and potential side effects.

Apple cider vinegar (a.k.a. ACV) is a fermented liquid made from apple juice, says Jessica Cording, R.D., author of The Little Book of Game-Changers. To make it, you ferment the sugar from apples, creating acetic acidthe main ingredient in vinegar.

Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol, says Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health. In a second fermentation step, the alcohol is converted into vinegar bacteria.

Taste-wise, apple cider vinegar has a strong, tart flavor with a hint of apples.

Lets get one thing clear up front: The only scientifically sound, proven way to lose weight is by eating fewer calories than you burn (or entering a calorie deficit) and exercising regularly to burn off any extra. As for how ACV may help with that, the evidence is scant.

One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 lbs in 12 weeks. On the other hand, those who cut the same number of calories but didnt consume ACV lost only 5 lbs.

In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. At the end of the study, those who drank two tablespoons had lost close to 4 lbs, while those who drank one tablespoon lost 2.5 lbs. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone dont prove that ACV is a magic fat melter. These studies were done on very small populations, says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.

More research is warranted to confirm the health benefits of ACV, but there is the most evidence around its potential for blood sugar management, says Gregory Curtis, M.D., a weight loss doctor and director of clinical care at knownwell. Studies have shown that drinking vinegar may improve insulin function and lower blood sugar when consumed after meals. A 2021 review also found that ACV consumption may benefit glycemic status in adults, but disclaimed that additional research is necessary to fully understand its health applications.

Ultimately, all the research on ACV and weight loss is from small studiesand its really hard to draw conclusions from those, says Cording. We really dont have any conclusive data on this, she adds.

But it may help in other ways.

Any satiety prompted by ACV is typically due to delayed gastric emptying, which happens when digestion slows, leaving you fuller, longer, explains Dr. Curtis. Nausea, which is a semi-common symptom of drinking ACV, he explains, may also cause some food aversion, but wont necessarily cause fullness.

Its also possible that ACV might directly make you want to eat lessthis is what experts call improved satiation. One study by Carol Johnston, Ph.D., in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day. But again, the reasons behind that are murky.

On top of that, ACV seems to have properties that could potentially support your weight-loss efforts. For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during mealtime could help reduce sugar crashes and keep blood sugar levels stabilized. Why this happens isnt totally clear, but nutrition researchers like Johnston, who has studied ACV at Arizona State University for years, suspect that compounds in the vinegar interfere with the absorption of some starches.

That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. So, if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed, explains Amy Goodson, M.S., R.D., C.S.S.D., L.D.

Whats more, a 2014 study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol.

Theres not enough recent and conclusive evidence to say that ACV is a body fat or weight loss solution, says Dr. Curtis. Overall, ACV is no magic bullet for weight loss based on the evidence at hand, says Dr. Curtis. However, if you use ACV to replace more calorie-dense salad dressings and marinades that you use often, it could help you lose weight by cutting calories, Cording points out.

Ultimately, its up to you. If you want to try ACV, stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water, recommends Palinski-Wade, which may increase the chances that it will boost your satiety and help keep your blood sugar steady.

If you cant stomach the idea of drinking vinegar, think about working it into your meals instead. Try drizzling ACV and olive oil over a salad or steamed veggies, says Palinski-Wade. Or add a tablespoon of ACV to a smoothie.

To maximize the health benefits, choose an ACV thats labeled raw and unfiltered. Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother, Palinski-Wade says. Try Bragg Organic Unfiltered Apple Cider Vinegar or Spectrum Organic Unfiltered Apple Cider Vinegar.

As mentioned above, it may cause nausea or an upset stomach. And like all vinegar, ACVs high acidity can irritate your throat and strip tooth enamel, Johnston says. Plus, the acidity could bother you if you experience reflux, adds Rissetto. With that being said, its best to stick to the above recommendation of no more than a tablespoon twice daily, diluted in eight ounces of water. ACV should never be consumed straight, Palinski-Wade warns.

And if you already have gastroparesis (paralysis of the stomach), use caution. One study noted may help delay the process of gastric emptying in those with type 1 diabetes.

Definitely go slow with this one, Cording adds. I dont recommend doing a shot or anythingthat will really hurt your esophagus.

Ultimately, Cording says, whenever someone tells me that they want to be taking apple cider vinegar in liquid form or supplement form for weight loss, I usually try to steer them in another direction.

Marygrace Taylor is a health and wellness writer for Prevention, Parade, Womens Health, Redbook, and others. Shes also the co-author of Preventions Eat Clean, Stay Lean: The Diet and Preventions Mediterranean Kitchen. Visit her at marygracetaylor.com.

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A new study out of Lebanon finds that apple cider vinegar reduces the body mass index, triglycerides, and cholesterol of overweight people.

Drinking a tablespoon of apple cider vinegar before consuming food helped overweight people shed up to 18 pounds in just three months, a new study out of Lebanon has found.

Apple cider vinegar could be a promising antiobesity supplement that does not produce any side effects, study author Dr. Rony Abou-Khalil, of Holy Spirit University of Kaslik, declared in a statement to SWNS.

Apple cider vinegar, the fermented juice from crushed apples, has been shown in research to lower blood glucose levels after meals and reduce appetite. Now, the Lebanon study published in the journal BMJ Nutrition, Prevention & Health, finds that the popular salad dressing ingredient also reduces the body mass index (BMI), triglycerides (a type of fat in blood), and cholesterol of overweight people.

The study included 46 males and 74 females at an average age of 17 who were overweight or obese, with a BMI between 27 and 34.

The 120 young participants were divided into four groups.

The first three groups drank 5, 10, or 15 milliliters of apple cider vinegar every morning before breakfast, for 12 weeks.

The fourth group was given a dummy placebo liquid.

The participants recorded their eating habits in a diet diary and provided information on their physical activity.

The researchers found that each of the three quantities of apple cider vinegar made a difference in waist and hip measurements and body fat ratio.

Those drinking the highest dose of 15 milliliters, about a tablespoon, experienced the largest decrease in weight loss and BMI after 12 weeks, dropping from an average of 170 pounds to around 155 pounds.

At 10 milliliters, about 2 teaspoons, the participants average weight went from 174 pounds to 159 pounds, and at 5 milliliters, about 1 teaspoon, they dropped from 174 pounds to 163 pounds.

Their BMIs fell from 31 to nearly 27 depending on their dosage.

The study sample was small, so potentially limiting the generalizability of the findings, and a period of 12 weeks isnt long enough to gauge the possible long-term side effects of apple cider vinegar, Abou-Khalil acknowledged about the findings.

But Abou-Khalil hopes that the results of the study might contribute to evidence-based recommendations for the use of apple cider vinegar as a dietary intervention in the management of obesity.

Shane McAuliffe the senior visiting academic associate for NNEdPro Global Institute for Food, Nutrition and Health, which co-owns BMJ Nutrition Prevention & Health said future apple cider vinegar studies would need to include detailed reporting of dietary recall or nutritional intake and further explore the impact on biochemical markers (lipids and blood glucose) in addition to weight loss.

While the results are promising, experts have advised against calling apple cider vinegar a cure-all, warning that over-indulgence can erode tooth enamel and exacerbate acid reflux.

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With the likes of

The research involved 12 volunteers, five women and seven men, and were told to consume just water for seven days. The investigation involved a comprehensive analysis of around 3000 plasma proteins measured before, during, and after fasting.

After three days of fasting, the researchers noticed that the body changed its energy sources from glucose to fat, resulting in an average weight loss between participants of 5.7 kg. This weight loss came from fat mass and muscle mass. During the follow up, after three days of returning to their normal eating patterns, the loss of muscle was almost completely reversed while the fat mass didn't return.

The researchers also noticed differences between certain proteins made within the body, which they believe can help them find and diagnose specific diseases and conditions.

The researchers assessed the health effects of 212 proteins altering during fasting across roughly 500 outcomes and sought to understand how these alterations in these specific proteins during fasting might relate to different conditions.

For example, they highlighted the connection between a protein called SWAP70 and arthritis, suggesting that the changes in this protein during extended fasting could potentially be beneficial for those with arthritis. They also identified an association between another protein, HYOU1, and heart disease, indicating that changes in this protein might have potential positive implications for heart health.

This is one of only a few studies that has found a positive correlation between water fasting and its ability to inform targeted health interventions.

'For the first time, were able to see whats happening on a molecular level across the body when we fast,' said Claudia Langenberg, director of Queen Mary's Precision Health University Research Institute (PHURI). ' Fasting, when done safely, is an effective weight loss intervention. Popular diets that incorporate fasting such as intermittent fasting claim to have health benefits beyond weight loss. Our results provide evidence for the health benefits of fasting beyond weight loss, but these were only visible after three days of total caloric restriction later than we previously thought.'

'Our findings have provided a basis for some age-old knowledge as to why fasting is used for certain conditions,' added Maik Pietzner, Health Data Chair of PHURI. 'While fasting may be beneficial for treating some conditions, often times, fasting won't be an option to patients suffering from ill health. We hope that these findings can provide information about why fasting is beneficial in certain cases, which can then be used to develop treatments that patients are able to do.'

Fasting is a contentious issues, and we don't endorse fasting for seven days. For most people, fasting for such an extended period is impractical, especially for those aiming to lose weight, as it's not sustainable to go without food for that length of time

Extended water fasts also carry risks and should be done only under professional supervision. Many individuals may find interventions such as intermittent fasting or shorter fasting methods more sustainable and a lot safer in comparison to extended fasts.

It's also important to note that this study only saw health benefits after three days of no food.

New research such as this study could help us find out more about how extended fasting impacts the body beyond weight loss, which is still unclear. But water fasting requires further investigation. For now, it's important to adjust your diet under supervision of a nutritionist or dietician so that you can ensure the safety of your health.

Kate is a fitness writer for Mens Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Mens Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isnt lifting weights in her garden, she can be found walking her rescue dog.

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Plant-based food companies and brands are being urged to improve the taste and lower the prices of their products while providing more information about the benefits of plant-based foods and nutrition and removing certain ingredients to make them healthier. Such moves would almost certainly drive plant-based food adoption and enable companies to achieve market growth.

According to Statista, the Thai plant-based food market was estimated to be worth 28 billion baht in 2019. Its projected to reach 45 billion in 2024.

The global and business intelligence platform predicts that the share of people who dont eat meat in Thailand will increase from 8% in 2019 to 15% in 2025.

The Covid-19 pandemic caused consumers to become more conscious about leading a healthy life to prevent health problems. Many started to cut down on meat consumption and switched to plant-based foods to cut down on meat. This offered major opportunities for food companies and brands to capitalize on the trend.

CP Foods launched a MEAT ZERO range, with meat made from plants but which feels, tastes and looks like real meat while the Thai Union Group has rolled out OMG Meat, a plant-based seafood range.

Even Thai oil and gas conglomerate PTT Group has diversified into the plant-based protein business. Meat Avatar, More Meat and Lets Plant Meat offer a range of plant-based alternatives including burger patties and mince that are made of plants.

Thai PBS World talked with consumers who are interested in the plant-based diet and meat substitutes, as well as someone who used to consume plant-based products frequently about their eating habits, why they are interested in eating plant-based foods, how they felt about them and what made them reduce their consumption.

The overall finding was that the price and taste of products are the main factors that put consumers off eating more plant-based foods. Many of those surveyed said they would buy more plant-based products if they were more affordable than conventional products.

Consumers also want the texture and mouthfeel of meat substitutes to be closer to the taste of animal products. They also demand that companies and brands improve product availability as they are almost impossible to find in local stores.

Those who are not familiar with plant-based products wanted more information on the nutrition they provide.

Plant-based alternatives may not be wallet-friendly

In the current economic climate, price is undoubtedly a big barrier that holds consumers back from eating more plant-based alternatives.

Preeyanut C., 44, a government officer, enjoys both plants and meats. She says she is eating more vegetables and fruits than pre-Covid, follows a vegetarian diet during the vegetarian festival and has used plant-based foods to cut back on meat to improve her health.

Ive tried to eat more plant-based food and visit a vegetarian food stall I like more often. I think a plant-based diet would be healthier for me. It can help me lower my cholesterol. I still eat meat, mostly fish and lean chicken, but not the skin, fat and offal, she said.

Preeyanut is very interested in plant-based alternatives and enjoys many of them. One of her favourite dishes is meatless burgers. But she complains they cost more than animal-based food products and are difficult to find at convenience stores near her house and office.

They look like real meat burgers. The taste is quite close to meat. I love them. But they seem to be more a bit expensive than other traditional products. If the prices come down, I will have them more often, she said.

The flexitarian is also concerned about the nutritional value of plant-based products, particularly protein content, urging manufacturers to provide details on nutrition and the benefits of plant-based meat and animal meat.

Im not sure if plant-based meat has similar nutritional values to real meat. Im worried that I would miss some important nutrients when replacing it with plant-based meat, Preeyanut said.

Patipon P., 57, an office employee, concurs with Preeyanuts statement, saying some frozen plant-based products at supermarkets are almost double the price of the vegetarian food she usually buys from stalls in a market near Chinatown. She expects the prices of plant-based alternatives to fall when demand increases in the future.

On a busy day, its convenient for me to buy a frozen plant-based alternative for dinner, she said, adding she usually cooks vegetarian meals for herself and has practised vegetarianism for more than 30 years

With respect to taste, Patipon noted some plant-based items or brands taste worse than others.

I love the veggie steamed buns I buy from a convenience store. They have generous fillings and a great flavor. But the taste of vegan spaghetti and meatballs is not that great. I fixed it by adding some lemon juice and other condiments to make it better, she said.

Good taste really matters

Taste and texture are also the key drivers behind consumers decisions on whether or not to adopt a plant-based diet.

Nida W., 46, a business owner, tried out a chocolate bar made of plant-based milk and meatless meatballs and found they didnt meet her expectations. She would like the taste of plant-based meat to match the taste of animal meat.

I expected companies and brands to make something that tastes like traditional products. But they were so disappointing. I dont mind pistachio and almond milks. But when these are used in making chocolate, the taste is awful and the texture is crumbly.

The fake meat of the meatballs was grainy and not chewy, she said.

Nida already drinks plant-based milk products, which are an entry point for many consumers to start eating a plant-based diet. She plans to go plant-based as its healthy and trendy.

Im interested in a plant-based diet as it can be a healthier choice. But I dont like how they taste. I would eat plant-based products over meat products if they tasted better. I hope brands will be more creative, she said.

Plant-based meat is not natural

Patsita J. 47, a freelance dietician said some plant-based products including meat substitutes are too processed and contain high levels of salt or sodium.

I always look at the nutrition facts of plant-based alternatives on the label for the amount of protein, carbohydrate, fat and sodium. Some of the meat substitutes contain more sodium than the meat products. I often feel thirsty after eating plant-based meats. she said.

Shes cutting down on ready-to-eat plant-based products and cooking meals more often. She focuses on whole foods, grains, nuts and beans and uses tempeh and tofu as main sources of protein as they are minimally processed.

I jumped into plant-based products when I decided to follow a flexitarian diet as its convenient, she said.

Patsita leads a healthy lifestyle. She exercises regularly and watches what she eats. She has been a flexitarian for five years.

I cut back on meat consumption and skip all meat every Buddhist holy day and on Thursday, the day I was born. I eat more vegetables and fruits on those days, she said.

Home-cooked meals are the best, Patsita noted, saying shes learning to create new dishes from Instagram every day.

Home cooking is not only cheaper but healthier too. You can control the ingredients and use the method you prefer to make food taste better and more nutritious. On top of that, you can control portion size. No matter the recipe, cooking is always better for your health, she said.

By Thai PBS World Feature Desk

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With the firehose of nutrition advice at our fingertips, it can be hard to tell the difference between fact and fiction, especially when it comes to nutrition.

As a runner, you have different dietary needs than the average Americanwhich means you need to follow a different nutritional playbook. Runners are extra special, says Alex Larson, a registered dietitian specializing in endurance athletes. Because youre running, strength training, or cross training most days of the week, your nutrition has to support that higher activity level.

Whether its running or strength training, runners are very active, so they have additional, higher needs. So those healthy eating or dieting recommendations you might typically see out in the world dont apply, Larson tells Runners World. Because we often spend time around folks who arent runners, were comparing ourselves to them and what theyre eating. But we have to stop that comparison.

To figure out which diet advice you can leave behind, its important to understand why many mainstream nutritional guidelines are counterproductive, particularly for runners. We talked to dietitians to separate myth from fact when it comes to what to put on your plate.

When runners come in and say I eat a really clean diet, I almost always know theyre not getting enough to eat. says Larson. While they may eat a decent amount of nutrient-dense food, their dietary choices generally dont have enough calories to support their training, she explains. Often this is because they may eat something like a plate of greens, which has plenty of vitamins and minerals, but not many calories.

Because its heavy on whole, unprocessed foods, clean eating often means lots of fiber, too. However, a diet that skews too heavily in that direction can cause bloating. And that doesnt go with a running lifestyle, says Larson.

You need a balance of whole foods and more processed foods, says Larson. For example, while a bowl of whole grain oats with berries and almonds would make a great, nutrient-dense breakfast, its too high in volume (as in, it takes up a lot of room) and has too much fiber to sit well in your stomach right before a run.

Youd be better off saving the oats for your recovery snack and having some graham crackers or even a Pop Tart right before your workout. They get digested a lot faster and theyre a quick source of energy to help you have a great run, says Larson. Pop Tarts are looked at as unhealthy, but a lot of runners love to use them because theyre tasty, quick, portable, and easy and are usually really well tolerated as a fuel source before a run.

The idea that you should cut carbs is perhaps one of the most commonand harmfulnutrition myths for runners. Carbs are exactly what we need, says Larson. Even if youre getting enough calories, insufficient carbohydrate intake puts you at risk for underfueling. Signs you may need to up your carb intake include a lack of motivation, feeling stale during your workouts, a performance plateau, sweets cravings, and unexplained weight gain, she says.

Unfortunately, many runners interpret those symptoms as a sign they need to double down on their training and dietary restrictionbut thats a mistake. You gain weight because your metabolism is trying to adapt to insufficient nutrition, says Larson. Over time, consistent underfueling leads to low energy availability (LEA), which can cause a number of health issues, including lowered immunity, injuries, decreased bone density, anxiety, and depression.

If you think of chicken breast and vegetables as good but see pasta and dessert as bad, youre not alone. But just because its common to think of foods as good or bad doesnt mean its healthyor true. The underlying premise of this way of thinking is that theres a food that is fundamentally good and without flaws. But we know this isnt true, says registered dietitian Christyna Johnson.

Whats worse, though, is the tendency to judge ourselves according to what we eat. When you think eating a salad makes you good and choosing a brownie makes you bad, it can be a slippery slope to disordered eating, LEA, and all the issues associated with it. The truth is, theres room for all kinds of foods in a healthy diet, says Johnson.

Plant-based diet proponents tout a vegan diet as the healthiest choice. However, there is no universally perfect dietand avoiding entire food groups can come with health risks. When you cut out major food groups like meat, seafood, and dairy, youre also cutting out some key nutrients, says Larson.

Always prioritizing plant-based options at the expense of other foods makes it difficult for many vegan and vegetarian eaters to get the micronutrients they need to stay healthy and perform optimally.

According to Larson, its not uncommon for those following a plant-based diet to get insufficient iron and ferritin, which influence immune health and energy levels. They may also have low levels of B12, zinc, and calcium, which can interfere with bone health, overall health, and athletic performance.

I think its great to eat a plant-based diet, but you might need to be a little more concerned about getting your micronutrients. You might need a supplement, says Larson.

For most of us, the risks of skipping breakfast before a morning workout are greater than any potential benefits. While the goal is to force your body to use its fat reserves for fuel, your body is much more likely to break down muscle tissue instead, says Johnson. That includes both skeletal and cardiac muscle tissue, which will not only hurt your performance short-term, but sets you up for overtraining in the longer term.

While training adaptations do occur when your muscle tissue builds back up after being broken down, youre asking your body to do too much with too little when you exercise in a fasted state, says Johnson. In short, Youll have a better run if you provide yourself fuel, she says.

According to traditional health or wellness advice, you should avoid snacks at all costs. But if youre activeespecially if youre training for a specific eventthat advice is not only unhelpful, it can actually be counterproductive. For runners, snacking is an additional opportunity to get the nutrition you need for the day, because it can be hard to get enough in just three meals, says Larson.

Whether its an additional source of protein, fruits, or vegetables, a snack can be super helpful in helping meet your energy, micronutrient, and macronutrient needs, says Larson.

Snacks can also support your practical need to avoid dips in energy or excessive hunger over the course of the day. For example, if you eat lunch around noon and have dinner around 6 p.m., thats a long time, to go without food, says Larson. In that case, an afternoon snack can help you avoid going into the evening so hungry that you find yourself binging. And according to Larson, the simple addition of an afternoon snack can also help you recover faster.

Theres also a solid case for an after-dinner snack. A lot of people think you shouldnt eat after a certain time of night. But your body isnt just a machine that turns off at a certain time, says Johnson. For example, if you eat at 6 p.m. and go to bed at 11 p.m., even if youre only getting six hours of sleep, thats a long time to go without fuel, especially if you work out shortly after waking up. That bedtime snack gives your body the energy it needs so youre not waking up hungry, says Johnson. She suggests an evening snack that includes carbohydrate, fat, and protein to top off your energy reserves and potentially help you sleep better.

This low-carb craze has many of us believing we need to avoid sugar at all costswhich leaves little, if any room for the sugars that naturally exist in fruit. But Johnson suggests we take a critical look at the imperative to avoid sugar in all its forms before throwing the baby out with the bathwater. Did we forget there are nutrients in fruit? she asks.

Fruit contains important phytochemicals like vitamin C, vitamin E, and beta carotene, which serve as antioxidants, phytoestrogens, and anti-inflammatory agents. It also contains fiber, potassium, and folate, all of which support overall health and disease prevention.

While you might not want to eat fruit immediately before a workout, you should have enough time to digest if you consume it one to two hours beforehand, says Johnson. It can also be a great form of postrun nutrition. Not only is fruit a good source of carbohydrate, the high water content can help you rehydrate while the potassium can help with your electrolyte balance, especially if youre a salty sweater, says Johnson.

Fruit is also tasty source of fiber, something many of us dont get enough of. If youre having to push too hard in the bathroom, chances are you need to up your fiber intake, says Johnson. Not only will it make things easier on the toilet, it also helps promote healthy gut bacteria, she adds.

The idea is that we need to avoid white carbs, including white bread, pasta, potatoesand white ricelike the plague. So if you have a choice between white and brown rice, youre better off choosing the latter (no matter how you feel about the taste and texture). But the truth is, the nutritional difference between the two is negligible, says Johnson.

Brown rice is the parent of white rice, she explains. In other words, all rice starts as brown rice. You get white rice when you remove the outer layer, which is the brown part. While whole grains contain valuable fiber and B vitamins, brown rice has only one more gram of fiber per one third cup (cooked) serving, says Johnson. So if you dont prefer brown rice Johnson has advice: There are plenty of other ways to get that gram of fiber that are more interesting.

Pam Moore is an occupational therapist-turned-intuitive eating coach, certified personal trainer, and award-winning freelance writer with bylines in outlets including The Washington Post, Time, SELF, Outside, Runner's World, and others. Listen to her podcast, Real Fit, or subscribe to her newsletter, Real Nourished, at

pam-moore.com

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Kyle Richards gained weight in 2017, reportedly due to stress eating caused by the death of her best friend and the rumors of her husband's infidelity. She revealed her weight on the show, and learned that she was at risk of diabetes, heart disease and obesity. She said she felt insecure and unhappy with her body, and wanted to lose weight. She started working on her health and fitness, and by the end of 2017, she had lost 12 pounds. She credited her friend and co-star Teddi Mellencamp Arroyave for motivating her and helping her with her workouts. She also changed her diet, and avoided alcohol, bread, pasta and sugar. She said she ate protein, fruit and vegetables instead.

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In 2018, she went through a divorce from Mauricio Umansky, which she said was a painful and emotional process. She admitted that she had some setbacks in her weight loss journey, and gained some of the weight back. She said she was determined to get back on track and reach her goal weight of 115 pounds.

In 2019, she showed off her weight loss on Instagram, and said she had lost 25 pounds. She said she felt amazing and proud of her hard work. She also said she had balanced her hormones and detoxified her body with supplements.

In 2020, she continued to share her progress on social media, and said she had lost 10 more pounds. She said she had achieved her weight loss by eating healthier, exercising, and taking dietary supplements. She also said she had a new boyfriend, Rick Hilton, who supported her and made her happy.

In 2021, she celebrated her weight loss journey with a series of photos on Instagram, and said she had reached her goal weight. She said she was excited and grateful for her transformation. She also said she had a new breast reduction surgery, which she said improved her appearance and confidence.

In 2022, she maintained her weight and her relationship, and said she was looking forward to filming the new season of the show. She said she was feeling strong and confident, and ready for new challenges. She also said she had the support of her friends and fans, who praised her for her weight loss and her happiness.

In 2023, she faced some rumors that she had lost weight in an unnatural way, such as using injections or surgery. She denied these allegations, and said she had lost weight naturally and healthily. She said she was done letting other people affect her, and focused on her own well-being.

In 2024, she is still enjoying her weight loss and her life, and said she has never looked or felt better. She said she is happy with her body and her boyfriend, and has a positive outlook on the future. She said she hopes to inspire other people who are struggling with their weight, and show them that anything is possible with dedication and perseverance.

How does PhenQ Fat Burner work?

PhenQ works on weight loss in 5 different ways. Since there are five things that change your BMI and weight loss, PhenQ works on each one of them so the weight loss stays for long. Here are the five parts of weight loss with PhenQ:

Starts Fat Burning: PhenQ has a mix of ALA, Cysteine base, Magnesium, and other ingredients that can start the thermogenesis process. The formula works fast by making thermogenesis natural and stopping the slowing down of the fat-burning process. This helps your body burn more calories than normal and start losing weight naturally.

Lowers Fat Storage: PhenQ lowers the cells power and habit to store fat and get bigger. Some natural ingredients in PhenQ also help fat come out. So, your fat cells stop keeping new fat and let go of the old fat naturally. This helps see big results in weight loss and fat loss. This keeps you thin and fit for a long time.

Stops Cravings: PhenQ looks after your insulin making, stops insulin problems, and makes insulin work better. This naturally helps you feel full and stops sudden hunger and cravings caused by bad insulin making or problems. The formula makes you feel full and happy to keep you full all day.

Raises Energy: PhenQs special mix of natural ingredients can help make your energy levels very high naturally. The formula has ingredients that make your metabolism faster and better. They can naturally make fat turn into energy. PhenQ also makes thermogenesis very good to make the energy levels very high without doing anything else.

Balances Mood: PhenQs ALA and L-carnitine are mixed so well that they give you all the mental help and energy that you want. It also helps you stay focused and positive. When your moods are stable, there is a very low chance of you eating without thinking. This helps you make smart choices since your mood is stable and energy is high.

What is PhenQ Fat Burner?

PhenQ is a natural weight control formula that works on 5 key areas of fat loss. PhenQ has more than 190,000 happy and pleased customers who have lost weight, stopped their hunger, and fought tiredness.

This special and new formula is made with ingredients that are proven by science and tested in clinics. They are 100% safe for making your metabolism faster and speeding up weight loss in people.

PhenQ is the only weight loss formula that helps you lose weight and keep your weight low without having to give up your favorite foods and snacks.

The supplement gives a 5-times better, quicker, and longer-lasting weight loss. PhenQ weight loss pills help you lose weight in a way that you will never put on the lost weight again.

The makers of this formula have openly shared every ingredient in it to get 100% trust from the users.

PhenQ, unlike other weight loss supplements, does not need any doctors note either. It is so safe that any adult can use PhenQ without any side effects.

You can use it for as long as you want to keep losing weight. This vegetarian and vegan supplement can be one of the safest weight loss formulas that works for both men and women.

It has a special ingredient and other proven ingredients that make sure the best weight loss process.

What PhenQ Contains:

According to the label on PhenQ, each capsule has these ingredients:

Vitamin B3: This vitamin helps you stay energetic and avoid feeling tired at the end of the day. It also helps you lose weight by keeping your energy high and stopping you from feeling lazy.

Vitamin B6: This vitamin helps start the process of thermogenesis, which means making your body warmer naturally. This helps burn fat and speed up your metabolism. It also helps prevent insulin problems.

Vitamin B12: This vitamin helps your metabolism and energy levels. It does this by helping your body turn extra fat into energy sources so you can stay active and not feel hungry or low.

Iodine: Iodine helps balance the thyroid hormone, which controls how fast your metabolism is. This is very important for burning fat naturally. The iodine in PhenQ is very good at fixing hormonal issues.

Copper: Copper helps get rid of fat and remove it from the cells that store fat. It also helps clean these cells so they dont store fat again. Plus, this mineral helps change fat storage into energy storage in your cells.

Chromium: Chromium or Chromium Picolinate helps lower your desire for sugar and carbs, which can make you gain weight. These cravings can cause energy drops, mood changes, and insulin issues, but chromium helps with all of these naturally.

L-Carnitine L-Tartate: This mix helps your body use more calories and fat as fuel and energy. This means you wont feel tired and mentally drained all the time. It helps you stay lively and alert always.

InnoSlim (A special mix of Panax notoginseng extract and Astralagus membranaceous Extract): This mix can naturally clean your body of toxins and fat so you become thinner, healthier, and younger naturally.

Caffeine: It can make you less tired, boost your metabolism, and lower your cravings by making your body burn fat faster. This is called thermogenesis. It also helps you keep your energy high throughout the day.

Capsimax (Capsicum Annum): It helps improve your digestion and make thermogenesis better too. It helps your body burn fat naturally and lose weight in a lasting way. It also helps prevent digestive problems and their risks.

-Lacys Reset (A mix of Alpha Lipoic Acid and L-cysteine): It is said to be very useful in lowering the amount of fat in your body while keeping your muscles. It helps keep a healthy BMI ratio for your body type.

Nopal Cactus: It helps you feel satisfied even when you eat just enough food. It lowers fat buildup in the cells and makes fat burning and flushing better. This helps your body get a lot of energy from the deep fat.

Piperine: It is said to make various nutrients and antioxidants work better in your body to fight damage and stress in the fat cells. It also stops the cells from storing more fat and makes you less tired as well."

PhenQ is the only natural supplement that is thought to be the best way to lose weight. Since the supplement naturally fights cravings, slow metabolism and digestion, it can clean the system and make the burning process better.

By taking PhenQ every day, one can have the best overall health while they lose deep and hard body fat. One can keep muscles and have a better BMI naturally, too.

PhenQ Formula Summary

Lets look at the ingredients of PhenQ and how they help you lose weight, backed up by scientific research:

-Lacys Reset: This special formula mixes alpha-lipoic acid and cysteine to speed up metabolism and raise thermogenesis, helping in burning fat and stopping new fat cells from forming.

A study in the journal Obesity showed that -Lacys Reset lowered body weight and fat mass a lot in people compared to a fake group (Obesity, 2013).

Capsimax Powder (Capsicum, Piperine, Caffeine, and Niacin): Capsimax Powder uses the heat-making properties of capsaicin (from capsicum) and piperine (from black pepper) to boost metabolic rate and make fat burn faster. Caffeine gives you more energy, while niacin helps in breaking down nutrients.

Research in the journal Nutrients found that capsaicin raised energy use and made fat burn faster, leading to weight loss (Nutrients, 2017).

Chromium Picolinate: Chromium picolinate helps control blood sugar levels, lowering cravings for carbs and keeping energy levels steady.

A study in the International Journal of Nutrition and Metabolism said that chromium can make insulin work better and control blood sugar (International Journal of Nutrition and Metabolism, 2004).

PhenQ has these benefits:

It makes fat burning faster. It turns on fat-burning metabolism and makes digestion better. It heals and refreshes the cells naturally. It lowers hunger and cravings. It helps you feel full and satisfied all day long. It controls insulin sensitivity to prevent diabetes. It makes blood flow and circulation better. It makes you less tired and lazy. It increases energy levels naturally. It makes mood better and helps you stay happy. It helps thinking at any age. It makes calories burn quicker than normal. It doesnt need you to follow any diet or work out at any gym.

How Much PhenQ Should You Take?

PhenQ comes in the form of capsules that are easy to swallow and absorb. Each pack of PhenQ has 60 capsules.

You should take one capsule with breakfast and another with lunch every day. Do this for three to six months at the same time and see the weight loss results for yourself.

The supplement is said to do amazing things when taken at a regular time for a longer period.

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PhenQ has 75mg of caffeine in each serving, so it is not good to take more than the suggested amount. It is not for pregnant or breastfeeding women, children, and adults who are sensitive or allergic to caffeine.

It is for adults over the age of 18 only. If you have any past medical history or a current condition, it is best to talk to a doctor before using PhenQ.

Price Details: PhenQ can be bought from its official website only. It has three offers with discounts today:

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Caffeine: Caffeine is a natural substance that makes you more alert, focused, and energetic. It also speeds up metabolism and helps burn fat.

A study in the American Journal of Clinical Nutrition said that caffeine can raise energy use and make heat, which can help in managing weight (American Journal of Clinical Nutrition, 1989).

Nopal Cactus: Nopal is full of dietary fiber, which makes you feel full, lowers appetite, and helps in digestion. It also helps keep blood sugar levels stable.

A study in the journal Plant Foods for Human Nutrition showed that nopal fiber made people feel more full and less hungry, which can help in weight management (Plant Foods for Human Nutrition, 2014).

L-Carnitine Fumarate: L-Carnitine Furmarate helps turn stored fat into energy, helping in burning fat and possibly making you less tired when you exercise.

A study in the journal Obesity Research and Clinical Practice found that L-Carnitine lowered body weight and body fat percentage a lot in people who were overweight or obese (Obesity Research and Clinical Practice, 2016).

InnoSlim: InnoSlim is a mix of astragalus membranaceus and panax notoginseng. It helps control blood glucose levels and supports overall metabolic health.

A study in the journal PLOS ONE showed that InnoSlim helped improve how glucose is used and how insulin works, which are important factors in weight management (PLOS ONE, 2016).

B-Vitamins: B-vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), play important roles in energy metabolism, helping the body use nutrients for energy production well.

Research in the Journal of the International Society of Sports Nutrition pointed out the importance of B-vitamins in energy metabolism, which can affect overall weight management (Journal of the International Society of Sports Nutrition, 2012).

Iodine:

Iodine is needed for proper thyroid function, which controls metabolism. Enough iodine levels are important for keeping a healthy metabolic rate.

A study in the journal Clinical Endocrinology showed the big impact of iodine on thyroid function and metabolic rate (Clinical Endocrinology, 1998).

Side Effects of PhenQ Diet Pills.

There are no known side effects of PhenQ, but like any other supplement, there is a chance for side effects, though they are usually mild and rare.

Here are some of the possible side effects:

Digestive Problems: Some users may have mild stomach issues like nausea, stomach pain, or loose stools.

Recommendation: Take PhenQ with food and drink enough water to help reduce these effects.

Caffeine Issues: PhenQ has low caffeine but if you have caffeine issues, it may cause symptoms like nervousness, shaking, or fast heartbeat in those who are sensitive to stimulants.

Recommendation: If you have caffeine issues, think about cutting down your caffeine from other sources while using PhenQ.

Sleep Problems: The caffeine in PhenQ may make it hard to fall asleep or mess up your sleep cycle if taken too late in the day.

Recommendation: Take PhenQ earlier in the day to lessen its effect on sleep.

Allergic Reactions: While uncommon, some people may be allergic to certain ingredients in PhenQ, causing symptoms like rash, itching, or trouble breathing.

Recommendation: Stop using PhenQ right away and get medical help if you have any allergic reactions.

Interactions with Medications: PhenQ may not work well with some medications or health conditions. For example, caffeine may affect blood pressure medications.

Recommendation: Talk to a healthcare professional before starting PhenQ, especially if you have health problems or are taking other medications.

PhenQ Outcomes: Genuine PhenQ Feedback from Real PhenQ Users

If you want to know the truth about PhenQ, here are some of the Positive PhenQ Feedback from the real users of PhenQ:

Nicola shed 157 lbs in 10 Months But when my ex-partner said no other man would ever like my body, that was the moment I decided to change.

My mums friend suggested PhenQ to me as it helped her slim down.

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A common desire for many dieters is to lose weight fast. But how fast is too fast when it comes to dropping unwanted pounds? We spoke with The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who sit on our Medical Expert Board, and learned how much weight you can safely lose in a month. The Nutrition Twins also share some tips on how to reach that goal in one month's time. Keep reading to learn more, and when you're finished, be sure to check out I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits.

According to the Nutrition Twins, safe and healthy weight loss means losing one to two pounds each week, which amounts to four to eight pounds a month. "It's possible to safely lose more weight than this in the first month, especially if someone has a lot of weight to lose, or they're a bigger person," they explain. "And although we have had clients who have safely lost 20 pounds in the first month and kept it off, this isn't typical."

The Nutrition Twins point out that most individuals who shed 20 pounds during the first month (or lose weight too fast) are also at risk of losing water or muscle tissue. "If you lose muscle tissue, this can completely backfire since lean muscle tissue keeps your metabolism speedy, and the more you have, the better for weight loss," they tell us.

Another reason why people usually shed weight fast is if they're on a crash diet, which isn't healthy or easy to stick with in the long term. These individuals end up putting the weight back on when they can no longer keep up with such a strict eating regimen. 6254a4d1642c605c54bf1cab17d50f1e

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When it comes to being successful at long-term weight loss, it's important to concentrate on stabilizing your blood sugar every time you eat, whether it's a meal or a snack. This will help you avoid energy crashes which could result in unhealthy cravings for refined carbs and sugar.

"Sugar crashes also trigger the release of cortisol, the belly fat hormone," The Nutrition Twins note. "To ensure that blood sugar levels remain stable, the key is to include a source of protein like skinless chicken or turkey breast, fish, seafood, eggs, tofu, or beans, combined with a source of fiber, like the fiber found in vegetables. Protein and fiber both cause a gradual digestion, so blood sugar doesn't come plummeting down, particularly after eating a carbohydrate."

Keep in mind that you can eat carbohydrates. Your muscles and brain are both powered by carbs. It's crucial to pick fibrous, whole-grain, nutrient-rich carbs in tiny portions. The Nutrition Twins recommend 1/2 cup to 1 cup of whole-grain carbs such as oatmeal, brown rice, or quinoa. However, this will vary based on your activity level and size. Always pair your carbs with protein, and stay away from refined and processed white carbs.

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It's a smart habit to keep track of what you consume. We've recommended this tip many timesfor good reason. It really works!

According to The Nutrition Twins, "A study by Kaiser Permanente proved that recording what you eat will help you lose twice as much weight. The key here is that it holds you accountable, and additionally, sometimes being made aware of all the times you took a candy from the office candy jar, or you split an order of fries, can be really eye-opening."

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Preparing veggies with a dash of lemon and spices is the way to go. You can eat as many veggies as you'd like when they're not drowned in oil, butter, or sauces. The one exception to the rule is starchy vegetables like peas, corn, and potatoes.

"Starting your meal with vegetables takes the edge off hunger, fills you up, and leaves much less room in your stomach for the heavier items at the meal," The Nutrition Twins tell us. "You'll also begin your meal by stabilizing blood sugar since you're filling up on slow-digesting fiber. Use lemon, herbs, and spices to flavor your vegetablesthey'll add zest and excitement and they're basically calorie-free, and like vegetables, they pack in antioxidants that squelch inflammation. This is big when it comes to weight loss since inflammation makes weight loss harder and makes it easier to gain weight."

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Pick a cardio, any cardio! The key is committing to one form of cardio, four days each week. If you just started exercising, it's not necessary to go all-out with interval training quite yet. Simply choose the exercise you enjoy doing, and get moving.

The Nutrition Twins suggest, "If you're just getting started, for example, and you enjoy walking, try walking outside your house in one direction for 10 minutes, and then double back. We all must start somewhere and doing something you like is the best way to commit to it. If you've been exercising for a long time, but always lose motivation when you do a certain exercise, choose the exercise/ exercises that you like best so you can have fun with it and stick to it."

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How Much Weight Can You Safely Lose in a Month? - Eat This, Not That

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There are several meal plans for women that can be effective for weight loss. Here are some of the top choices recommended by experts.

Paulina Lee, a registered dietitian in Sugar Land, Texas and founder of Savvy Stummy, a wellness program designed to support gut health, notes that the balanced plate method can be a simple way to add more variety to your diet. Instead of counting calories or tracking macros, simply fill your 9-inch plate where half of it is vegetables, a quarter of the plate is lean protein and a quarter of the plate is starch, she explains.

This diet pattern is sustainable, realistic and effective for long-term weight loss, according to Lee. Not to mention, rounding out a meal with fiber, protein and healthy fats will keep you fuller for longer, which can reduce snacking between meals and other cravings, she says.

One review of 23 studies concluded that portion control plates, which incorporate the same guidelines of the balanced plate method, could help support weight loss in people with overweight and obesity or type 2 diabetes. The review also noted that portion control plates were associated with several positive dietary behaviors, including increased fruit and vegetable intake .

Gisela Bouvier, registered dietitian and owner of Gisela Bouvier Nutrition in Punta Gorda, Florida, recommends the Mediterranean diet, noting that it can support weight loss and overall health. According to Bouvier, the Mediterranean diet encourages intake of whole grains, fruits and vegetables, healthy fats, such as nuts and seeds and lean proteins.

One study found that both menopausal and pre-menopausal women experienced significant fat loss when following a low-calorie, Mediterranean diet. In fact, women lost an average of nearly five pounds of body fat over the course of the eight-week study, even with minimal aerobic exercise .

Inspired by the traditional diets of Mediterranean countries like Greece, Spain and Italy, the Mediterranean diet has also been linked to a long list of health benefits beyond weight loss, including improved heart health, enhanced brain function and increased longevity. Plus, unlike other popular diet plans, its easy to follow and doesnt have any strict rules, like calorie counting.

However, while no foods are technically off-limits on the diet, several should be limited, including red meat, processed foods, refined grains and added sugar. Other components of the diet often include staying active, sharing meals with family and friends and enjoying red wine in moderation.

The volumetrics diet is an eating plan that encourages eating foods with a low calorie density, such as fruits and vegetables, to promote feelings of fullness while also cutting calories. The diet, which is outlined in a book by nutrition scientist Barbara Rolls, categorizes foods based on their calorie density and offers guidelines of which foods a balanced meal should include.

The thing people like most about a volume-based approach is that it makes you feel like you can eat a tonwithout constantly thinking about restriction, says Jaclyn London, a registered dietitian based in New York.

London also notes that no foods are restricted on the volumetrics diet and its easy to adapt to your needs and preferences. Plus, it may even help improve your relationship with food. By emphasizing plants, volumetrics encourages a shift in not only what you eat, but how you think about what you eat, she says.

A study in The Journal of Nutrition found that foods with a lower energy density improved appetite control, curbed cravings and increased feelings of fullness in women with overweight or obesity, all of which could contribute to weight loss .

Also known as the Dietary Approaches to Stop Hypertension Diet, the DASH Diet was originally developed to reduce blood pressure and promote heart health. However, according to London, the diet can be both an overall healthier style of eating and smart approach to weight loss.

The plan recommends filling your plate with plenty of fruits, vegetables and whole grains, along with legumes, nuts, fish, poultry and low-fat dairy products. Meanwhile, foods high in added sugar or saturated fat should be limited, including red meat or full-fat dairy, and the plan recommends limiting sodium to no more than 2,300 milligrams a day. The DASH Diet also provides guidelines on how many servings of each food group you should enjoy each day.

Many of the foods encouraged on the DASH Diet are low in calories yet rich in important nutrients like fiber and protein, which can be beneficial for weight loss. Furthermore, foods that are limited, including foods high in added sugar, have been linked to weight gain and obesity when consumed in excess.

Of great emphasis on this plan (and really, any great diet) is that the diet tells you what to eat, without over-emphasizing a key nutritional component, says London. Besides supporting weight loss, London also notes that the diet features several key nutrients to support heart health, including omega-3 fatty acids, potassium and magnesium.

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The kind of protein youre eating could play an important role in managing a healthy weight.

Now more than ever, people are focused on hitting their protein goals. But its not just the amount of protein you get thats importantwhere it comes from is also key.

Protein is essential for the body to function and can be found in a wide variety of foods, including everything from low-fat dairy to tofu. However, not all sources of protein are created equally.

Generally speaking, people can get protein from animal sourcesthis includes chicken, fish, and eggsor they can get protein from plant-based sources, such as nuts, lentils, beans, or whole grains.

And though many people associate protein with meat, experts say plant-based options may be the healthiest option, particularly for people looking to lose or manage their weight.

The data has started to demonstrate more and more that plant protein is equally efficacious in terms of providing the nourishment needed for the human body, Amanda Velazquez, MD, director of obesity medicine at Cedars-Sinai, told Health. With plant-based protein, theres more benefits as a whole compared to animal protein.

Heres how animal protein and plant-based proteins compare when it comes to weight loss, as well as how to prioritize protein in a well-balanced diet.

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No matter the source, protein is a great way to aid in healthy weight loss or management.

Since protein can improve a persons metabolism, higher protein intake can lead to greater feelings of fullness, Amber Schaefer, MS, RDN, clinical nutrition lead and nutrition instructor at the Mayo Clinic College of Medicine and Science, told Health.

And protein doesnt just help people feel fullit can help people feel full for longer periods of time.

[Each macronutrient] affects the body differently in terms of how long it takes for digestion and processing in the gastrointestinal tract, said Velazquez. For protein, it takes longer to break it down and, as a result, requires more energy.

In addition to protein aiding in weight loss itself, its also a vital part of keeping the body healthy while people cut calories.

Inadvertently, an individual is going to lose some degree of muscle mass when theyre losing weight in combination with fat mass, said Velazquez. So in order to preserve that muscle mass, its critical for one to be taking in adequate amounts of protein for their body.

In terms of where to source protein from, experts agree that plant-based options tend to be healthier for the body as a whole.

For one, plant-based protein sources tend to have more fiber than animal protein.

When it comes to weight loss, its especially important to be not only having high protein in the diet, but also a high fiber diet, said Velazquez. Animal protein is not going to have as high fiber as plant-based proteins.

For example: A cup of black beans has about 42 grams of protein and about 30 grams of fiber. A half filet of yellowtail fish has about 43 grams of protein, but no fiber.

The boost of fiber often associated with plant-based proteins can promote additional aspects of well-being.

Plant-based proteins do incorporate fiber, of course, that also helps us to feel fuller longer and helps with our gut health and promotes regular bowel movements, said Schaefer. That in itself can help in weight management.

Plant-based products also tend to be overall healthier for the body.

It depends on the specific type of protein and how its cooked, but in general, plant-based proteins have fewer saturated fats than animal proteins, Schaefer explained.

We do recommend to stay away from overly processed options, because that can, of course, give extra calories from saturated fat, she said.

And, not only can processed foods be more caloric, but they also take more of a toll on the body.

Lunch meat, Velazquez said, is a good example of thisits often processed with nitrites, which have been associated with colorectal cancer.

More broadly, consuming large amounts of red meatespecially processedhas been linked to higher rates of type 2 diabetes, heart disease, and mortality.

If we overdo our consumption of animal-based productsso say were eating large amounts of steak or porkover time, that can put a lot more stress on the body, Schaefer said.

In general, the amount of protein adults need each day boils down to about 0.8 grams for every kilogram of body weight.

That means someone whos 150 pounds needs about 55 grams of protein each day.

Whether its to lose weight or just to maintain health, people should try to get the right amount of protein for them every day.

Choosing where to get this protein from can be tricky. Products like protein powder can be easy additions to someone's routine that help them hit their protein goals.

Its a processed item, so being very vigilant and reading the nutrition label is key when it comes to protein powders, said Velazquez. If they have not tried one before and are looking to try one, then I would encourage plant-based.

Beyond just increasing protein intake with powders, the best thing to do is add more protein directly to your diet.

Plant-based protein may be the healthiest option, but that doesn't necessarily mean that a person has to go vegetarian or vegan overnight, Schaefer explained. Instead, make swaps whenever possible.

We do recommend at least getting three servings of some form of legume, whether that be lentils or chickpeas, or if you like, beans, said Schaefer. Just switching out maybe the red meat from that week so youre reducing the amount of saturated fat that youre getting.

She emphasized that restricting all animal protein isnt necessary to lose weight or maintain health, either.

A balanced diet can incorporate both animal and plant-based proteins, she said. My typical recommendation is to get a combination of the two.

In general, people should try leaning towards plant-based proteins, Velazquez said, but leaner proteins such as fish, seafood, chicken, and turkey are also good options if people do want to stick with some animal protein.

The important thing to know is that quality matters, she said.

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Lemon water has become the internets newest favorite morning drink. But is it really as beneficial as some people claim?

On TikTok, people say drinking lemon water has helped them detox, get rid of acne, and, most popularly, manage or lose weight.

One video, viewed over 14 million times, promises that within a week of drinking lemon water, people will see an increase in calorie burning, potentially aiding in weight management, as well as improved focus, more energy, and a boosted immune system.

Besides its simplicity, its also been endorsed by celebrities such as Gwenyth Paltrow and Miranda Kerr.As a result, lemon water has become popularized as a must-drink for those who are interested in losing weight or improving their health.

But should lemon water really be your go-to beverage if you want to manage your weight? Or is it yet another pseudo-wellness trend that isnt worth it?

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Starting the day with a glass of lemon water has become a popular morning ritual for many people, even before their first sip of coffee.

Its not entirely clear where this hack originated, but drinking lemon water is an old folk remedy thought to have evolved over time, Melissa Mitri, RD, a Connecticut-based registered dietitian and nutrition writer, told Health.

Making lemon water is relatively simple: Cut and juice a lemon and add it to a glass of water. Served hot, cold, or at room temperature, lemon water is also a great way to get a citrusy flavor with no added sugar.

Though lemon water isnt necessarily a new trend, it has become especially popular within the last decade or so.

When one 2008 Japanese study linked antioxidants in lemon to less weight gain [in mice], public interest in this practice increased, Mitri explained. Some believe that the acid in the lemons breaks down fat cells. However, theres little evidence to support this theory.

Drinking lemon water is a great way to add more hydration to your day, and lemon can be a good source of antioxidants, vitamin C, and small amounts of magnesium, riboflavin, vitamin B-6, and more. However, experts agree that the concoction wont help everyone lose weight.

Lemon water is not necessarily better than regular water for weight management, Samantha Turner, MPH, RDN, registered dietitian and owner of OakStone Health and Nutrition, told Health.

There is no research out there that shows lemon water is superior to plain water for weight loss, added Mitri. Drinking more water, in general, is linked to enhanced satiety, weight loss, and a healthier metabolism.

Research has shown that drinking more water is associated with increased fat breakdown and reduced food intake. Increasing hydration has also been linked to a healthier body compositiona 2019 study found that, as water consumption increased, body weight, body fat mass, and waist circumferencedecreased.

While lemon water specifically doesnt have research to back up any purported benefits, lemon juice itself may be beneficial.

Lemon juices acidity has been linked to a positive effect on the bodys glycemic response, or how the bodys blood glucose levels fluctuate after eating carbohydrates.

A 2021 study found that participants who drank 250 milliliters of lemon juice (about one cup) had a lower blood sugar spike after eating a piece of bread as compared to people who drank the same amount of tea or water.

Results of this study also showed that lemon juice increased both gastric secretions and emptying rate, which may support weight loss. This could indicate that lemon water is a healthy after-meal drink, but more data is needed.

In addition to its acidity, lemon also contains vitamin C, and depending on how much you add, it could provide certain benefits.

In human and mouse studies, higher vitamin C intake has been linked to a lower risk of metabolic syndrome, which refers to elevated waist circumference, blood sugar, blood pressure, triglycerides, and/or lower good cholesterol. According to researchers, this suggests that vitamin C supplementation or getting an adequate amount through food may help reverse some of these symptoms.

The bottom line is that, for now, theres a lack of strong data to support the idea that lemon water can cause weight loss more so than plain water.

However, drinking enough water is crucial, so jumping on the lemon water trend should be generally safe and healthy.

[Lemon water] can help provide additional flavor to water and can help reduce the amount of sugar-sweetened beverages consumed, which can help with better weight management, said Turner.

Lemons also arent the only way to get vitamin C or add flavor to waterpeople can also lean on other fruits high in vitamin C, such as strawberries, kiwis, and oranges if they dont enjoy lemon water (or if they dont have a lemon handy).

And drinking lemon water for weight loss or management should be paired with other healthy habits. When consumed in addition to building better nutrition habits full of fruits, vegetables, whole grains, lean proteins, nuts, and seeds, plus regular exercise, it can help support better weight management, said Turner.

If youre interested in trying lemon water, its important to keep a few things in mind, as well. The high acidity of lemons could erodetooth enamel if consumed in large amounts. To minimize this risk, consider drinking lemon water through a straw, followed by a rinse with plain water.

Also, those with gastroesophageal reflux disease (GERD) or a similar condition might find that consuming citrus fruits such as lemons worsens their symptoms like heartburn or chest pain.

As with any dietary changes, its always advisable to consult with a healthcare professional to ensure youre making choices that support your individual health needs.

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