Search Weight Loss Topics:

Page 31234

Home » nutrition » Page 3

Amr Bo Shanab/Getty Images/fStop

Amr Bo Shanab/Getty Images/fStop

The headlines are compelling, with phrases like, "The Obesity Revolution," and "A new 'miracle' weight-loss drug really works." The before-and-after pictures are inspiring. People who have struggled for decades to shed pounds are finally finding an effective strategy.

The last few years saw breakthroughs in treatments for obesity, with new weight-loss medicines dominating recent news reports. The medicines, semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), work by slowing stomach-emptying and decreasing appetite. They're usually administered by weekly injection.

Clinical trials boasted success comparable to surgery. Celebrities like Oprah Winfrey shared encouraging personal stories.

The scientific literature behind the headlines is impressive as well. Those taking the medicines lose, on average, 10% to 20% of their body weight. Originally developed for Type 2 diabetes, the drugs are well known to improve control of blood sugar. In December, we also learned that in people with cardiovascular disease who are overweight or obese, semaglutide appears to reduce major adverse cardiac events by 20%.

For primary care doctors like me, who have counseled thousands of patients often unsuccessfully about their weight, this news is welcome. For many of those living with obesity, these medicines can feel like a game changer.

Excess body weight is tied to a range of medical problems, including diabetes, heart disease, osteoarthritis, sleep apnea and many types of cancer. It's linked to shorter life expectancy and higher rates of disability. With about 40% of U.S. adults now classified as obese and another 30% considered overweight many doctors and patients are embracing the new drugs as a solution.

Yet even as many may adopt the newest medications, we need to recognize and address their limitations, including a lack of long-term safety data and potential side effects like nausea, vomiting and, rarely, pancreatitis and gallbladder disease. Poison control centers are reporting an increase in calls due to medication overdoses, which can lead to low blood sugar and associated symptoms, like dizziness, irritability and in severe cases confusion and coma.

The high price of the weight-loss medicines usually over $1,000 per month for each patient is especially troubling in a nation that already far outspends the rest of the world in health care costs and faces major disparities in care. The cost concerns are amplified by studies showing that the drugs usually need to be taken long term to prevent weight regain.

"While these drugs are powerful and wonderful tools, they are not a panacea," said Jonathan Bonnet, a board-certified obesity, lifestyle, family and sports medicine physician who serves as program director of medical weight loss at the Palo Alto VA's Weight Management Center Clinical Resource Hub.

He is seeing positive results among his patients but recognizes cost as a significant barrier. "Treating everyone with obesity in the U.S. with medications will bankrupt the country and still not cultivate the type of health and vitality we actually want," he said.

More than half of employer insurance plans in the United States, as well as Medicare, don't cover the medicines for weight loss.

Medications also fail to address the root causes of the problem. Rates of obesity have increased substantially over the last few decades and have continued to climb since the COVID-19 pandemic. A Gallup survey released in December showed the obesity rate increased by 6 percentage points from 2019 to its current level of 38.4%. The prevalence of Type 2 diabetes a known consequence of obesity in many individuals increased from an estimated 10.3% of U.S. adults in the 2001-2004 time period to 13.2% in the 2017-2020 time period.

Our society's easy access to ultraprocessed, calorie-dense foods and our high levels of inactivity contribute to excessive weight gain and related health impacts. A health care system designed for "sick" care supported by a multibillion-dollar pharmaceutical industry that stands to benefit when we fall ill does not prioritize disease prevention.

And while we should embrace a culture of acceptance of all body types, we also can't ignore the fact that rising rates of obesity are part of a growing health crisis.

Enter lifestyle medicine. This burgeoning field focuses on prevention and treatment of chronic disease through adoption of healthy habits including a minimally processed diet rich in vegetables, fruits and whole grains; regular physical activity; restorative sleep; stress management; positive social connection; and avoidance of harmful substances.

Lifestyle medicine practitioners partner with patients to understand their core values and help them achieve goals whether it's to lose 20 pounds, control high blood pressure or boost mood and energy.

Lifestyle medicine is cheap and low risk. Its proven benefits extend far beyond weight loss and can be lifelong. Those who make positive lifestyle decisions, including exercising, eating well and not smoking, may reduce their incidence of coronary artery disease by over 80% and Type 2 diabetes by more than 90%. They take fewer medications. They live longer and experience improved mental health and lower rates of cancer, chronic disease and disability.

And a diet that emphasizes whole, plant-based foods is also better for our planet, reducing deforestation, air and water pollution and greenhouse gas emissions related to meat and dairy production.

Lifestyle medicine and the new weight-loss medications are not mutually exclusive. In fact, the package inserts explicitly state these drugs should be prescribed in combination with increased physical activity and a reduced-calorie diet.

Yet the lifestyle piece is usually glossed over. It's not a quick fix; it requires commitment and a reexamination of personal values. It encourages us to cut back on the ultraprocessed foods we like, high in added sugars and salt, that still raise the risk of heart disease, stroke and some cancers, even in those who aren't overweight.

According to the American Heart Association, fewer than 1% of U.S. adults and adolescents engage in all practices recommended to achieve ideal cardiovascular health, which include most tenets of lifestyle medicine.

New anti-obesity medicines are an important tool. But true health is not just about a number on the scale. Widespread adoption of the principles of lifestyle medicine would reduce health care costs, reverse recent declines in U.S. life expectancy and transform lives.

Because more than 82% of Americans see a health professional every year, incorporating lifestyle medicine into these visits is an obvious way to reach those who need support. But health care providers are often unprepared to offer the kind of intensive coaching that's required.

A 2017 survey indicated that 90% of cardiologists, for example, reported receiving minimal or no nutrition education during fellowship training.

Medical schools and residency programs need to teach the next generation of doctors to promote healthy behaviors and to implement those practices in their own lives.

Time is another constraint. In my years working in community clinics, I was routinely expected to see patients in 20-minute increments, leaving almost no opportunity to address lifestyle changes in a meaningful way. I might encourage patients with heart disease to eat more fruits and vegetables, but I didn't have time to understand the underpinnings of their dietary choices, often influenced by a complex combination of culture, finances and personal preferences.

Nor could I refer patients to supportive colleagues, such as dieticians, behavioral health counselors and health coaches my clinic didn't have them.

Doctors need time for difficult conversations to understand the drivers behind patient choices and what might motivate them to change. They need to be able to partner with other professionals who can offer support and expertise.

But even more important and more difficult is the need to adjust cultural norms and public policies to make it easier for individuals to adopt healthy behaviors.

For example, SNAP (Supplemental Nutrition Assistance Program), formerly known as food stamps, should be reformed to reduce taxpayer-subsidized consumption of sugar-sweetened beverages and ultraprocessed foods. Even small acts, like moving healthy foods to the front of the grocery store, can have an impact.

"Our environments are optimized for unhealthy living." Bonnet said. "Willpower will only get us so far." What we need, he told me, is to design communities that make healthy choices the default, less-expensive option.

Such communities would have more green space and walkable streets, easier access to fresh produce, plant-based entres in restaurants and increased opportunities for face-to-face social connections. By removing the reliance on willpower and financial resources to live well, we can reduce health disparities and improve quality of life for everyone.

This story comes from Public Health Watch, a nonprofit, nonpartisan investigative news organization that focuses on threats to America's well-being.

Lisa Doggett is a columnist for Public Health Watch, a family and lifestyle medicine physician at UT Health Austin's Multiple Sclerosis and Neuroimmunology Center and senior medical director of Sagility. She is the author of a new memoir, Up the Down Escalator: Medicine, Motherhood, and Multiple Sclerosis. The views expressed in her columns do not necessarily reflect the official policies or positions of Public Health Watch, UT Health or Sagility. Doggett can be reached through her website.

Original post:
Opinion: Weight-loss drugs like Ozempic can't fix America's obesity crisis alone : Shots - Health News - NPR

Read More..

For the 55 years I have been a Registered Dietitian, there have been a series of newest and best diets for weight loss, better health, or solving a variety of problems that no one else has been able to solve.

In each of these cases, I have watched them come and go as people realized, for many reasons, they were not a solution.

Remember that if any of these diets worked, we wouldnt need a new one.

An assortment of cut-up oranges and whole strawberries.

The best eating plan for you is the one you can follow over time and feel satisfied with. Any dietary pattern that asks you to eliminate entire categories of food that you normally eat is very unlikely to work. As Ive written before in this column, we all have our favorite comfort foods and discomfort foods. Trying to eliminate these favorites often does not work over time. We eat what we like and like what we eat.

If you have tried eliminating desserts, dairy, gluten, or carbohydrates, you have probably found that you eventually return to eating these favorite foods.

A popular diet is the keto or ketogenic diet.

This is not a new idea. It was developed in the 1920s to treat intractable seizures in children. It worked pretty well but wasnt sustainable. The children on this diet lost weight, which sparked the idea that this might work for other people to lose weight.

Half of an avocado surrounded by granola.

Ketogenic is a term for a low-carbohydrate diet. Carbohydrates are used first for energy and then protein and fat. The body doesnt store much carbohydrates; small amounts are stored in the liver and muscles. When you dont eat foods with carbohydrates, the stores are depleted quickly. You then begin to burn protein and fat for energy, which produces a waste product called ketones, so you are in a state of ketosis. Note that under normal conditions, this is an abnormal state for the body. The human body is designed to burn carbohydrates first for fuel.

People will tell you that you dont feel hungry since ketones depress the appetite, and foods high in protein and fat fill you up quickly. This is often true, but they dont tell you that you might have constipation, bloating, gas, bad breath, and fatigue, at least for the first few days. You will probably lose much weight in the first couple of weeks, sometimes as much as 8-10 pounds. This is mostly water loss and not body fat because each gram of carbohydrate is stored with 2-3 grams of water.

A plate with eggs, avocado, mushroom, and bacon strips.

Most keto diets tell you to eat less than 30 grams of carbohydrates daily, depending on your calorie needs. This means you must completely eliminate foods high in sugar, such as soda, fruit juice, and all sweets; all grains or starches, such as bread, rice, pasta, and cereal; all fruit except small portions of berries like strawberries; beans or legumes such as kidney beans, lentils, and chickpeas; all starchy vegetables such as potatoes, sweet potatoes, carrots, parsnips, and onions; condiments or sauces such as barbecue sauce, honey mustard, teriyaki sauce, and ketchup; most dairy products except high-fat cheeses; all alcoholic beverages including beer and wine and any processed food that contains ANY sugar including maple syrup and honey. Does this sound like something you want to do??

Lets put 30 grams of carbohydrate in context. One medium piece of fresh fruit has 15-40 grams of carbs; one slice of bread (of any type) has 15-20 grams; one small potato has 15 grams; cup of pasta or rice has 20 grams; 1 cup of milk has 12 grams, and one cup of tossed salad has 3-5 grams, depending on whats in it.

A well-balanced breakfast with different protein, fats, and drinks.

You cant cheat on a keto diet because the body will immediately store any carbohydrate you eat, and you will regain at least some of your lost weight quite quickly. You would then have to start all over again.

What do you eat on a keto diet? The diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, avocado and very low-carbohydrate vegetables.

A keto diet is unsafe if you have a chronic health problem such as diabetes, cancer, kidney problems, cardiovascular disease, or an eating disorder, if you are pregnant or nursing or if you are under age 12.

If you are considering trying this approach, talk with your healthcare provider to be sure it will be safe for you. A Registered Dietitian is your best adviser on your diet and nutritional health.

Ellen Glovsky is a Key Biscayne resident, published author and Registered Dietitian and Nutrition Coach. Her work focuses on helping people explore and enhance their relationship with food, using a Health At Every Size approach. She is also involved in the island community with her work on KBCFs Womens Giving Circle.

To learn more, visit Ellen online atnutrition-coach.com.

For Ellen Glovksy's last #tasteofkb piece,clickhere.

For the Islander's last #tasteofkb feature,clickhere.

See the original post here:
Dietician: The Keto Diet is not a safe and effective way for people to lose weight - Islander News.com

Read More..

Growing up, you were likely told ad nauseum to "eat your fruits and veggies." So while you begrudgingly consumed mouthfuls of Brussels sprouts, you may have wondered, "Why are adults so obsessed with fruits and vegetables?" The answer is clear: they are among the healthiest foods in the world.

Fruits and vegetables are nutritional powerhouses that deliver an array of vitamins, minerals, fiber, antioxidants, and other essential nutrients vital for good health and longevity. Their health benefits include reduced risk of chronic disease (like heart disease, diabetes, and obesity), improved gut health and digestion, lowered inflammation, increased energy, and healthy weight management.

If you want to lose weight, adding more produce to your diet is non-negotiable. A 2020 study found that women who increased their intake of whole fruits and vegetables experienced healthy long-term weight loss, reduced risk of becoming overweight or obese, and were better able to portion control and slow their eating speed.

"Energy balance is one of the most important factors for those seeking weight loss," says Gianna Masi, RDN, a registered dietitian with Barbendin other words, we need to eat fewer calories than we burn. "Fruits and vegetables are so important when seeking weight loss because of how much volume they have while still being lower in calories. We can consume a larger bowl of fruit or vegetables and eat a higher volume of these foods [as compared to calorie-dense processed foods]. This factor can make dieting more enjoyable with the ability to consume larger amounts of foods."

However, with so many delicious and nutritious options to choose from, it can be tricky to know which fruits and vegetables are best for weight loss. That's why we chatted with Trista Best, RD, registered dietitian with Balance One Supplements and Masi, who share their wisdom on the best plants to add more of to your plate so you can shed pounds healthily and keep them off for good.

Read on to learn more, and when you're done, check out 5 Eating Habits for Weight Loss and Muscle Gain, Experts Say.

A top contender for reducing BMI is berries, according to a study published in Nutrients. In particular, blueberries are associated with the least amount of weight gain and reduced risk of obesity and type 2 diabetes. "Blueberries are a low-calorie, high-fiber food that may help with weight loss by helping you feel full and satisfied after eating. They're also a good source of antioxidants and other nutrients that are important for overall health," Best tells us.

RELATED: What Happens to Your Body When You Eat Blueberries Every Day

Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are nutritional powerhouses that offer a myriad of health benefits. While they're known mainly for their cancer prevention benefits, they're also an excellent food for aiding in weight loss because they're low in calories, high in fiber, and nutrient-dense.

"Cruciferous vegetables can aid in weight loss because, like most vegetables, they have a low-caloric density and a significant amount of fiber," says Best. "These veggies contain powerful antioxidants known to lower cytokines and NF-kB, substances that drive the inflammation process. When these are abundant in the body and allowed to persist, dangerous levels of inflammation can be reached. This reduction in inflammation, along with feelings of satiety from the high fiber content, are helpful in the weight loss process."

RELATED: 4 Best Vegetables To Keep Your Brain Young, Says Dietitian

Though avocados are calorie-dense due to their high-fat content (fats provide nine calories per gram, as opposed to four calories per gram from protein and carbs), they're a fantastic food for helping you reach your weight loss goals. According to the Adventist Health Study, a large cohort study of over 55,400 people, avocado consumption reduced the risk of becoming overweight or obese by 15 percent in high avocado consumers and 7 percent in low avocado consumers, compared to those who abstained from this delicious and nutritious fruit.

"While avocados are high in fat, the majority of the fat is monounsaturated fat, which is considered healthy. Increasing monounsaturated fat intake can help reduce body weight and waist circumference," Best states.

RELATED:Are Avocados Good for You? 10 Science-Backed Effects of Eating Them

Potatoes often get a bad rap for being a high-carb food that doesn't do any favors for weight loss. However, this unfair assumption is far from true. Potatoes are packed with nutrients, healthy carbs, and fiber, making them a healthy addition to any weight loss meal plan. In fact, the results of a 2021 study published in Nutrients found that potato consumption was associated with better diet quality, higher nutrient intake, and improved nutrient adequacy. 6254a4d1642c605c54bf1cab17d50f1e

"Potatoes are low in calories while being high in fiber and other beneficial nutrients for weight loss," says Best. "The calorie density of a boiled potato depends on the potato's size and any toppings or condiments that are added. It's worth noting that the calorie density of a boiled potato can vary depending on factors such as the variety of potato, cooking method, and any additional ingredients that are added. For example, adding butter or sour cream to a boiled potato will increase the calorie density."

Cucumbers are a weight-loss-friendly snack. Comprised of 96 percent water and containing 45 calories per eight-inch cucumber, cucumbers provide hydration and a satisfying crunch. Plus, research suggests they're an excellent source of antioxidants and vitamins that can boost overall health and help you shed extra pounds.

Watermelon is a mega-hydrating fruit and low in calories, making it a refreshing choice for weight loss. According to a 2019 study in Nutrients, eating watermelon can reduce body weight, body mass index (BMI), blood pressure, and waist-to-hip ratio. That's because its high water content helps keep you full, while the natural sugars provide a satisfying sweetness without the added calories. Per the USDA, 100 grams of watermelon contains a mere 30 calories.

Celery is a staple for weight-conscious folks due to its low-calorie content and high water volume. According to a 2023 study in Food Science & Nutrition, participants who regularly consumed celery powder experienced significantly more weight loss than participants who had none. This crunchy vegetable is considered a "negative-calorie" food, meaning it takes more energy to digest than it adds. Per the USDA, 100 grams of celery contains 96 grams of water, 2 grams of fiber, and only 14 calories.

"Fiber keeps us fuller longer, which can help someone trying to achieve weight loss," Masi explains. "Also, fiber keeps your bathroom habits regular and supports gut health."

Peaches are a beloved juicy fruit whose natural sweetness offers a healthier alternative to sugary snacks. A single peach delivers 63 calories, 2 grams of fiber, and essential vitamins and antioxidants that improve your overall health and well-being while helping keep hunger at bay. Whether enjoyed fresh or added to salads, peaches are a delicious and nutritious addition to your weight-conscious diet.

According to the USDA, zucchini is a versatile and low-calorie veggie, containing just 21 calories per 100 grams. With the skin on, zucchini adds fiber, aiding digestion and increasing satiety. A 2020 study found that eating nutrient-dense vegetables like zucchini, which are low in carbs and rich in vitamins and minerals, are excellent choices for healthy weight management.

Spinach is a nutrient powerhouse that can aid in weight loss due to its low-calorie, high-nutrient, and water content. Per the USDA, a single cup of spinach contains 27 grams of water, 7 calories, and 1 gram of fiber. The fiber in spinach adds bulk to meals, which a 2023 study points out can aid weight loss by enhancing satiety, decreasing appetite, and reducing calorie intake.

Citrus fruitswhich include oranges, grapefruit, lemons, and limesare some of the best fruits for weight loss.

In the Nutrients study, researchers found that citrus fruits like grapefruit were among the most effective produce foods for lowering participants' body mass index (BMI). "Grapefruit can help with weight loss because it's relatively low in calories and high in fiber, which can help you feel full and satisfied after eating," says Best. "Grapefruit also contains a compound called naringenin, which has been shown to have anti-obesity effects in animal studies."

Cantaloupe is a sweet and delicious snack to aid your weight loss efforts. Its high water content aids in hydration and the fiber content (one gram of fiber per 100-gram serving) helps increase fullness and satiety. Additionally, recent research indicates cantaloupe can support your immune system by providing a healthy dose of vitamins A and C. Enjoying 100 grams of cantaloupe will deliver only 34 calories while filling up your belly with nutritious fuel.

Low in calories and high in fiber, papaya enhances your sense of fullness while aiding in digestion. Per the USDA, 100 grams of raw papaya provides 43 calories and 2 grams of fiber. Additionally, papaya is a rich source of vitamins and enzymes such as papain that research shows can contribute to a healthy metabolismyour body's calorie-burning engine.

Radishes are a crisp and peppery vegetable that adds flavor and crunch to salads and snacks with minimal calories. Half a cup of sliced radishes contains only 9 calories and 1 gram of fiber. A 2021 study published in Trends in Food Science & Technology found that radishes' high-fiber, low-carb qualities can increase feelings of fullness without adding excessive calories. They're also an excellent source of vitamins and antioxidants to help keep your weight loss journey on track.

RELATED:The 25 Healthiest Carbs You Can Eat

Plums are a sweet and satisfying fruit that can be included in your weight loss menu. With a single plum providing just 30 calories, 1 gram of fiber, and natural sugars, plums offer a healthier alternative to sugary snacks. Their fiber content helps boost digestive health and increase satiety, preventing overeating. According to a recent study in the Journal of Nutritional Science, plums offer additional health benefits such as reducing LDL ("bad") cholesterol.

Sign up for our newsletter!

Read this article:
15 Best Fruits & Vegetables for Weight Loss Eat This Not That - Eat This, Not That

Read More..

Dear Readers:

As we begin anew in 2024, many Americans will resolve to eat better, exercise regularly, and take better care of themselves. The U.S. News & World Report ranked twenty-four diets for 2024. A panel of nutrition experts comprised of Registered Dietitians, Professors of Nutrition, and Medical Doctors evaluates the diets. Assessment is based on seven categories: the ability to produce short-term and long-term weight loss, the ease of following the diet, its ability to prevent heart disease and diabetes, its nutritional value, and its safety.

The #1-ranked diet is the Mediterranean Diet. By now, most of us are familiar with this diet. It is a plant-based meal plan rich in fruits, vegetables, whole grains, nuts, fish, and olive oil. Red meat is eaten no more than once a week, and red wine is often enjoyed with meals. The Mediterranean Diet is associated with lower rates of heart disease and diabetes than Western diets.

The DASH (Dietary Approaches to Stop Hypertension) diet is ranked #2. The DASH diet is a well-balanced plan emphasizing fruits and vegetables, whole grains, low-fat dairy, and unsaturated fats. Meat is limited to 6 ounces daily, and salt is below 2,300 mg daily. It even allows five servings of sweets each week. Alcohol is permitted in moderation, but remember, these beverages tend to be high in calories.

The Mind Diet has recently gained attention and placed #3. MIND stands for Mediterranean-DASH intervention for neurodegenerative (dementia) delay. The MIND regimen focuses on fruits (especially berries), vegetables, olive oil, and whole grains. Protein sources are fatty fish, poultry, beans, and nuts. Red meat, cheese, and sweets are limited, and fried foods are highly discouraged. One glass of wine is permitted daily.

All these diets focus on lifestyle changes, which evolve gradually. It takes time. Fortunately, when we eat healthier, we feel better, encouraging us to continue. Other common threads are the emphasis on fruits, vegetables, and whole grains. A healthy diet is well-balanced and allows a variety of foods from all food groups.

Until next time, be healthy!

Dear Dietitian

Leanne McCrate, RDN, LD, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

More:
Dear Dietitian - The best diets of 2024 | KiowaCountyPress.net - Kiowa County Press

Read More..

Whether you deal with constant bloating or you tend to feel heavier

In some cases, there may be a connection between your weight gain and insulin. Weight gain around the waistline in adultsoutside of pregnancyis often a sign of insulin resistance or insulin hypersecretion, says Naomi Parrella, MD, a family physician and obesity medicine specialist at Rush University Medical Group. Although its less common, Parrella adds that weight gain may also be a sign of excess cortisol, a condition like Cushings syndrome, or in more serious cases, an illness like ovarian cancer.

If a few extra pounds are starting to impact your mental health or way of life, it may be time to consider an appointment with your dietitian or doctorespecially if you're noticing joint pain in the hips and knees, reduced daily activities and movement because of pain, or a worsening mood.

Before you decide to book a visit to your doctors office, keep a log of everything you eat as well as your exercise habits (including activity outside of your workouts) for at least a few days if not a week or two, says Melina Jampolis, MD, an internist based in Los Angeles. Perhaps you are eating more calories throughout the day or youre sitting at your desk more often than usual due to a heavier workload. Even a busy schedule involving being away from home with lots of travel can impact unexplained weight gain.

As for a general benchmark, Dr. Parrella says it is common to see a weight increase of one to two pounds per year from the age of 20 to 65. However, if your weight gain is greater than that and you can't seem to pinpoint the underlying reason, here are some potential conditions that may be at play.

Meet the experts: Naomi Parrella, MD, is a family physician and obesity medicine specialist at Rush University Medical Group. She is also the medical director for Rush Universitys Center for Weight Loss and Lifestyle Medicine. Melina Jampolis, MD, is an internist based in Los Angeles and the host of the Practically Healthy podcast. Roco Salas-Whalen, MD, is an endocrinologist at the Medical Offices of Manhattan.

When a young woman walks into a docs office with unexplained weight gain, the thyroid is the first place most physicians will investigate, says Dr. Jampolis. And for good reason: A whopping one in eight women will develop a thyroid disorder in her life, according to the American Thyroid Association.

That butterfly-shaped gland in the neck is responsible for secreting a hormone that regulates your metabolism, and if youve got an underactive thyroid (called hypothyroidism), your metabolism may slow down, triggering weight gain.

Women with hypothyroidism may also suffer from low energy levels or fatigue, dry skin, hair loss, muscle cramps, or constipation, says Dr. Jampolis. Notice any of these signs and you should book a chat with your doc, who can check on your thyroid with a simple blood test if necessary.

Research shows that as many as one in five women have polycystic ovary syndrome (PCOS), an endocrine disorder that throws off the balance of reproductive hormones estrogen and testosterone and can trigger a number of unpleasant symptoms like wacky periods, facial hair growth, and migraines.

PCOS can also muck up the way your body uses insulin (the hormone that helps turn sugars and starches into energy), which means (womp, womp) unexplained weight gain around the mid-section is common, says Dr. Jampolis.

If your menstrual cycles are off, a gyno will likely take a peek at your hormones to diagnose this one.

When you're stressed, you're thrown into fight-or-flight mode and get a surge of adrenaline, along with a heavy dose of the hormone cortisol, which is supposed to help you restore energy reserves and store fat. Because, hello, you just sprinted three miles from a tiger (okay, dramatic example)you're starving.

The problem? Lots of us get chronically stressed sitting at our desk all day or just living a crazed life, says Dr. Jampolis. When your cortisol levels stay elevated for a prolonged period, then your body continues storing fat, which can lead to weight gain.

If youve persistently felt down in the dumps or anxious, have trouble sleeping, feel fatigued, or youve lost interest in the stuff that used to make you tick, talk with an MD or mental health pro who can make suggestions for getting back on track if stress seems to be the culprit behind your sudden weight gain.

Theres nothing like a busted night of sleep to make a girl crave sugar and fat (anything to survive at work the next day, right?). That's because missed shuteye does a number on your hunger hormones and metabolism: Sleeping too little raises ghrelin, the hormone that signals its time to eat, while lowering your levels of leptin, the hormone that conveys the Im full feeling, says Dr. Jampolis. The result: a totally unsatisfying chow-fest the next day.

Putting off sleep to watch just one more episode? That hour could be contributing to sudden weight gain. People who slept just one hour more per week lost more fat than those who slept an hour less, a 2018 study in the journal Sleep found. The people who slept less lost lesseven though everyone in the study ate the same number of calories, proportionate to their weight at the start of the study.

The gut relies on good bacteria to function well (probiotics, anyone?), but theres also bad bacteria chilling in your digestive tract. When that balance of good to bad gets thrown off, small intestinal bacterial overgrowth (SIBO, for short) can take place, triggering extra gas in your GI tract along with bloating, abdominal pain, diarrhea, andyou guessed itsudden weight gain.

Docs arent entirely sure how SIBO may trigger those extra pounds, says Dr. Jampolis, but treatment for SIBO typically includes antibiotics to treat the bacterial overgrowth, according to the U.S. National Library of Medicine. Making changes to your diet can also help.

The transition period to menopause (a.k.a. perimenopause, which can start in women as early as their mid-30s, but usually starts in your 40s) triggers hormones like estrogen to rise and fall unevenly, which can cue weight gain in some women, says Dr. Jampolis. Other signs of perimenopause include irregular periods, hot flashes, mood swings, and a change in your libidosymptoms your doc can usually suss out with her eyes closed.

Compound perimenopause with the other inevitable body changes that happen with age (like a loss of muscle mass and increase in body fat), and it may feel like the scales tipping fast. Talk to your doctor to manage "the change" in stride.

There's a laundry list of both prescription and over-the-counter meds that can trigger sudden weight gain or water retention that shows up on the scale as extra pounds. Antidepressantsmost commonly the selective-serotonin reuptake inhibitors (SSRIs) such as Paxil, Lexapro, and Prozacmay affect the appetite center in the brain, says Roco Salas-Whalen, MD, an endocrinologist at the Medical Offices of Manhattan.

Meanwhile, beta-blockers (meds that reduce blood pressure) can slow your metabolism, and certain steroids (like prednisonean anti-inflammatory that causes water retention and an increase appetite) can add on pounds. Even OTC antihistamines like Benadryl, which can disrupt an enzyme in the brain that helps regulate food consumption, can trigger noticeable weight gain, says Dr. Salas-Whalen.

A word to the wise: Dont stop taking any pills cold-turkeychat with your doctor, who may be able to find a more waist-friendly substitute.

A super-rare condition called Cushings disease (only 10 to 15 people per million are affected, but 70 percent of those diagnosed are women) causes excess cortisol production and can trigger excessive weight gain just around the abdominal area (the legs and arms usually stay lean) and the back of the neck, says Reshmi Srinath, MD, an assistant professor of diabetes, endocrinology, and bone disease at the Icahn School of Medicine at Mount Sinai.

It can sometimes be caused by certain medications like steroids used to treat asthma and autoimmune disorders.

Cushings typically presents with significantly low energy and complications like diabetes, high blood pressure, and high cholesterol. But the telltale sign is very large, red stretch marks on their belly, she says. If this sounds eerily familiar, talk to your doctor ASAP.

Cushings disease can be managed with medication, radiation, or surgery, adds Dr. Parrella. You'll also want to tamp down your stress levels, which means taking really good care of yourself and finding ways to recharge on a regular basis.

Theres a reason behind the bloat, and it may have just as much to do with the water you forgot to drink as the food that you ate.

Most of us arent drinking nearly enough water, says Kristen Neilan, RD, of University of Florida Health. Thats because many of us mistake the feeling of thirst for the feeling of hunger. Confusion, tiredness, and lightheadedness are all signs of even mild dehydration, she says. Sounds a lot like how we feel when were hankering for a snack.

Mixed signals arent the only only possible culprits behind your unexplained weight gain. Adequate hydration increases mitochondrial functionwhat that basically means is that it increases your metabolism, says Neilan. Without enough water, your cells cant do their thing (namely, convert your food into energy) quickly and efficiently.

Make sure to drink plenty of water, especially at higher altitudes (like air travel), on hot days, with fevers and infections, or with extra physical exertion. Choose options with the least amount of sugarcoconut water, clear broth, and of course pure H2O are all fair game.

If your pee looks darker than usual or you're not using the bathroom as often, that's a sign to begin drinking more fluids, notes Dr. Parrella. Other warning signs include fatigue, muscle cramps, and lightheadedness when standing up.

In rare cases, an expanding belly is the result of an ovarian tumor and the fluid buildup associated with it, says Sanaz Memarzadeh, MD, PhD, a gynecologic cancer surgeon at UCLA Health. Patients come in with abdominal bloating, and their usual pants are not fitting, she says. Sometimes the tumor is so large it can cause distention of the abdomen."

Women are more likely to be diagnosed with ovarian cancer after menopause. But its important for women at every age to look out for this symptom, as well as feeling full too quickly, pain in the lower stomach area, and extra pressure on the bladder. See your doc if the bloating persists, especially if your family has a history of ovarian cancer.

Smoking can often act as an appetite suppressant, so when you quit, the cravings can hit you hard. Smoking can lead to a rise in dopamine, the neurotransmitter responsible for instant pleasure, says Pouya Shafipour, MD, a weight-loss specialist at Paloma Health. It's the same kind of pleasure you get when you eat a sweet snack, like ice cream.

Quitting smoking causes that dopamine level drop, but your craving for it still remains, and this craving for a dopamine hit can sometimes lead you to eat something satisfying, and more than usual. "When one quits smoking, the body still has cravings for dopamine and often people get this craving from excess intake of refined sugar and starch (i.e., candy and other starchy snacks) and gain weight," says Dr. Shafipour.

To counteract the lower levels of dopamine once you quit smoking, it's important to engage in other behaviors, like exercise or meditation, that help release feel-good endorphins and also provide a nice distraction and healthy new habit.

Type 1 and type 2 diabetes both require insulin management in order to keep blood sugar levels regulated. In people with type 1, the pancreas essentially isn't producing enough insulin, so those that have it need to regularly insert themselves with the hormone. Insulin allows the body to absorb glucose (or sugar) and use it for energy.

Generally, Type 2 diabetes is associated with insulin resistance from a poor diet, a sedentary lifestyle, and unhealthy eating behaviors. That can usually contribute to weight gain in itself, explains Dr. Shafipour. Type 2 diabetics have a higher baseline insulin level which by itself causes more weight gain, typically around the belly," he says.

But an increase in insulin from external hormone treatments can also lead to weight gain. Insulin lets glucose into your blood cells so that it can be stored for energy, but if you're eating more calories than your body needs, your cells will take what they need leaving the remaining glucose to be stored as fat.

To counteract the weight gain, it's important to closely monitor your diet and avoid eating too much fast food or foods high in refined sugar, Dr. Shafipour says.

Most cancers in their early stages will result in weight loss instead of weight gainunless it's a cancer that causes the release of cortisol, like a tumor in the adrenal gland.

However, as cancer progresses, it can cause weight gain. "This weight gain can be due to growth of the size of the tumor itself or [if it spreads] to other organs like the liver, which can cause fluid buildup in the stomach or the stomach cavity," says Dr. Shafipour.

But don't be too alarmed, as this is usually a worst-case scenario. Most cancers will cause other symptoms that may cause you to see a doctor while it's still in an early stage.

First, you should take a look at what your lifestyle's like. If your diet is poor, it's normal to gain between a half a pound to a pound of weight a week. Your menstrual cycle can also cause your weight to fluctuate between four and five pounds depending on what stage of your cycle you are.

But when is weight gain a cause for concern? If you're gaining one to two pounds or more a week, and you don't see the numbers going down, then it might be time to see a doctor. "If one notices that they're gaining weight rapidly, one to two pounds a week, and it's not related to menstrual cycle, poor sleep, anxiety or depression, or snacking or overeating, then they should probably see their primary care physician, who will do a thorough history and physical as well as some appropriate laboratory work-up to find the causes of weight gain," says Dr. Shafipour.

A doctor can work with you to determine whether an underlying condition is contributing to your weight gain, and find appropriate remedies to help you maintain a weight that makes you feel good.

Here are some of the most common questions doctors get asked about unexplained weight gain, according to Dr. Parrellaand what she typically advises her patients to do.

There are many reasons this could be happening and the only way to understand it is to systematically investigate what is going on, like a detective solving a mystery, says Dr. Parrella. Weight gain as an adult, outside of pregnancy, is (most of the time) about the hormone balance.

For many people, this means examining thyroid function. Thyroid disorders and untreated sleep apnea can cause unexplained weight gain, she says. A few cancers can cause unexplained weight gain, but those are less common. The most common cause of unexplained weight gain is insulin resistance, she says, which is associated with weight gain (especially around the waistline). However, this can be treated and managed in multiple ways, and you should always consult your doc to see whats best for you.

Some commonly used medications may also cause weight gain, but there may be alternatives that won't bring unwanted side effects. If you are taking chronic medications, it is worth asking a pharmacist or your doctor if this applies to you, says Dr. Parrella.

Apart from these reasons, your weight gain may be a sign to evaluate your nutrition, stress levels, physical activity, and sleep habits in detail. There may be certain behaviors (including those you believe are "healthy") that are contributing to your weight gain without you realizing it.

Your weight can certainly be impacted by menopause, aging, genetics, and hormones like insulin, Dr. Parrella says. How you eat, how you move, and how regularly you get rest can affect your hormones and the genes that are activated, she explains.

But the good news is, you can help influence how these changes occur in your body, and seeing a provider can be a great first step. Dr. Parrella recommends working with a specialist who can help you uncover your bodys signaling pattern and learn how it may be impacting your weight gain. This ongoing process may involve ongoing investigation, self-tracking, and trying different options, she adds.

Weight gain can also be a sign that your body is experiencing chronic stress, Dr. Parella addsespecially if youre a caregiver for a small child, someone with a chronic disability, or an aging parent, for example. [If] your work demands interfere with your ability to relax and recharge regularly or to sleep well, you may gain weight even if your daily food intake is low, she explains.

The short answer: Its complicated. If you use medications to lower your weight, with the medications currently available, you will likely need to stay on those medications to keep the weight down, says Dr. Parrella. Everyones body is different, so always consult your doctor about starting and stopping meds, and what dosage and frequency is right for you.

You may find that medication is helpful for a while, but everyday lifestyle changes might benefit your body just as much. If your doctor has ruled out obvious and less common medical issues like thyroid disorder or cancer, [the reason] could be the timing of when you eat, how often you eat, if you are drinking alcohol, what you are eating, medications, sleep, or chronic stress," Dr. Parrella says.

[Unexplained weight gain] is rarely about not eating enough calories or whether or not you eat breakfast, says Dr. Parrella. Weight gain can occur if youre not eating the right nutrients, are eating the wrong nutrients for your body physiology, are not getting adequate sleep, or you have chronic stress with high cortisol, she adds. Its entirely possible to eat little and still have unexplained weight gain, and it can also happen if you eat or snack frequently throughout the night, she says.

The key, Dr. Parrella explains, is to eat the right nutrients for you and your body. For example, if you deal with insulin resistance, protein and fibrous vegetables can help keep your insulin at a lower level so that you can get health-promoting nutrients that allow your body to burn fat.

Rather than undereating, Dr. Parrella suggests that every 24 hours, you allow your body at least 12 continuous hours (usually overnight including your sleep hours) of not eating or drinking anything other than water, black coffee, or unsweetened tea. It is good for your health to let your gut rest on a regular basis, she says.

Moderating alcohol use may also help, she adds. Try eliminating alcohol for one month and seeing what happens with your weight, or alternatively, explore a sugar detox month without any sweets or sweetened beverages.

You may have heard that eating less and exercising more is the solution for weight loss, but according to Dr. Parrella, weight gain is usually way more complicated than that.

Motivation is not the problem for most people, and trying to eat less and exercise more is not the answer for most people, she says. For many, weight gain is a sign of a hormonal imbalance. Based on what you eat, how you move, how you socialize, sleep, and recharge, your hormones will vary, she adds. If your hormones are set up to cause you to grow, that is what you will do. If your hormones are set to burn, then you can burn fat [more easily].

That said, if you are struggling with motivation to make lifestyle changes, consider your intentions behind wanting to manage your weight. Is it that you want to feel more energized during the day? Make it through your fun workout classes? Feel more confident taking cute selfies? Whatever your reason is, tapping into your internal motivation (and not just rushing to crash diet) can help you make sustainable, long-term changes.

Jasmine Gomez is the Commerce Editor at Womens Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runners World, Bicycling, Women's Health, Health, Shape, Self, and more. Shell go anywhere in the world onceeven if its just for a good story. Also into: good pizza, good beer, and good photos.

Read this article:
Sudden Weight Gain - 13 Common Causes Of Unexplained Weight Gain - Women's Health

Read More..

SALT LAKE CITY, Utah (Good Things Utah) Total Health and Fitness has been helping Utahns reach their wellness goals for more than 20 years. Their approach combines weekly accountability, customized real-food nutrition plans, and personalized exercise programming to deliver sustainable results. Above all, Total Health and Fitness focuses on education to empower you to maintain your progress with confidence.

David Johns, a nutritionist with Total Health and Fitness discussed the popular weight-loss trend of Ozempic and semaglutide, weighing in on the pros and cons of the drug.

We dont prescribe or recommend any weight loss drug, but if you and your doctor have decided it is right for you, let us help you maximize the results without causing permanent damage to your metabolism, said Johns.

Johns said, that while the drugs are helping many to lose weight, including some of his clients, use of semaglutide without habit changes makes muscle loss nearly inevitable. While looking muscular may or may not be the goal of someone taking semaglutide, the issue lies in the severe metabolic damage that can be done with extreme calorie reduction.

In a 18-month study of Ozempic*, patients lost an average of 11 lbs of lean mass. That pace of muscle loss is 22-times faster than the average adult over the age of 30. If someone uses semaglutide without adequate protein intake and resistance training, they run the risk of significant muscle loss, making weight regain highly likely.

Johns presented two examples of actual clients using semaglutide, Client 1 used the drug alone without a structured nutrition or exercise plan, Client 2 used the drug while following a customized nutrition and workout program.

While Client 1 lost more weight(36 lbs), they lost only 13 lbs of fat and 23 lbs of lean body mass, slowing their metabolism by 229 calories per day. This decrease in metabolism will lead to this person gaining 24 lbs per year, every year, if they resume the very same eating habits they had prior to weight loss. Client 2, who combined semaglutide with nutrition/exercise coaching, lost more fat (14 lbs) while actually increasing lean body mass by 1 lb. Client 2 maintained their metabolism and will be better able to sustain the weight loss.

If you are taking advantage of the benefits of semaglutide, dont just trust the scale, said Johns. Take the time to educate yourself on a balance that works for your body and sustains muscle, otherwise youre likely to be frustrated with a severe yo-yo diet once you discontinue.

Whether your goal is to lose weight, gain weight, improve energy, or just gain a better control of your nutrition habits, their professionals can design a plan for you.

Visit http://www.totalhealthandfitness.com to request your free consultation or ask a question.

Close

Thanks for signing up!

Watch for us in your inbox.

Subscribe Now

Sponsored by Total Health & Fitness

*https://www.afr.com/policy/health-and-education/lighter-but-fatter-the-ozempic-paradox-20230718-p5dp5w

For the latest news, weather, sports, and streaming video, head to ABC4 Utah.

Follow this link:
See how semaglutide paired with nutrition and weight training can help you achieve your wellness goals - Yahoo News

Read More..

Researchers with Sylvester Comprehensive Cancer Center at the University of Miami Miller School of Medicine have received funding to better understand how personalized nutrition and exercise programs can improve quality of life after cancer treatment.

The three-year, approximately $700,000 grant from the Applebaum Foundation with added support by Sylvester, will fund the On Precision Oncology Interventions in Nutrition and Training (OnPOINT) clinical study to develop individualized diet and activity programs for cancer survivors with complex needs.

"Initially, the study will focus on adults treated for breast, prostate and colorectal cancers," said multiple principal investigator Tracy E. Crane, PhD, RDN, co-lead of Cancer Control and director of lifestyle medicine, prevention and digital health at Sylvester. "Those are the three most common cancer types among U.S. survivors today."

According to the National Cancer Institute (NCI), breast, prostate and colorectal cancer patients represent more than half of all cancer survivors about 9 million people nationwide.

Sylvester researchers named the trial OnPOINT because of its focus on individualized plans. While all study patients will participate in an eight-week diet and exercise program, the interventions will differ for survivors based on their needs, said co-investigator Paola Rossi, MD, clinical program director of lifestyle medicine at Sylvester.

"The Oncology field is moving toward the delivery of precise interventions getting the right intervention at the right time, for the right patient," she explained. "This study aims to do that with lifestyle strategies."

Researchers will use data from 300 study recruits to develop and refine an algorithm that will help guide decision-making about precision lifestyle support. At baseline, researchers will evaluate patients' physical fitness and diet using digital biometrics from wearable trackers, proven tests and self-reports of diet, exercise, sleeping habits and other activity. They'll also assess survivors' symptoms and quality of life to develop the interventions.

The algorithm will classify patients into one of three groups based on complexity, with varying intervention levels for each group.

For those whose needs fall into the high-complexity category, they will have one-on-one support with a dietitian and an exercise physiologist. Conversely, the low-complexity group may only need text-messaging support with a wearable device and journaling to keep on track."

Tracy E. Crane, PhD, RDN, co-lead of Cancer Control and director of lifestyle medicine, prevention and digital health at Sylvester

Researchers will reassess participants after eight weeks and again at six months.

"Our primary objective with this trial is to determine the feasibility of several approaches," she continued. "We're assessing wearable data and how it impacts clinical decision-making. "We're assessing the algorithm. And we're testing six different ways of delivering nutrition and exercise information."

Another vital study component is learning what healthcare providers want to know about their patients and how involved they want to be with lifestyle modifications, Crane said. That's where Sylvester's proprietary My Wellness Research platform comes into play. It collects the data for researchers to transform into meaningful decision tools.

"We will create different visuals of patient-generated data in the electronic health record to obtain provider feedback on these presentations and what they think is most valuable to them," Crane explained.

She added that there are plans to expand OnPoint study recruitment to include blood-cancer survivors.

"We are excited to offer this study and additional support for Sylvester patients," Crane said. "It's a big undertaking with a big goal to better predict where to focus interventions and services to help survivors live healthy, quality lives after cancer treatment."

More here:
Understanding how personalized nutrition and exercise programs can benefit cancer survivors - News-Medical.Net

Read More..

Losing weight and keeping it off is a long-term endeavor. There are many ways to accomplish sustained and consistent weight loss over time to positive results and they vary from person to person.

A Dec. 2023 study in Nutrition & Diabetics assessed six months of weight loss intervention, including time-restricted feeding,alternate-day fasting, and straightcaloric restriction. To measure quantitative and qualitative data, they interviewed participants two months after the six-month weight-loss period. (1)

Is motivation alone enough to achieve long-term weight loss? Not really. Nutrition scientistDr. Layne Nortondove into the studys findings in a YouTube video published on Dec. 27, 2023, reviewing the assessment ofbehavioral changesnecessary to maintain weight loss long-term. Check it out below:

[Related: The Side Effects of Probiotics for Strength Athletes to Look Out For]

This 2023 study focused primarily on thepsychologicalchanges necessary to promote consistent and effective fat loss. The most significantmental factorfor success was the development offeedback loops.

The amount of feedback or accountability at the beginning of the six months was directly related to whether participants stuck with theirdiets. Frequent check-ins with theresearchersor the support staff had a really big benefit for them being adherent, says Dr. Norton. In fact, many of the subjects didnt enjoy the diets at the start, noting thatmotivationalone isnt a foolproof initial jumpstart for long-term diet success.

Behavior change sparks motivation, not the other way around. If the participants adhered to a diet and noticed changes to their health and physiques, they became motivated about the whole process and to continue it. When they committed to the process for long enough, they experiencedthe aesthetic benefits, which motivated them to continue.

In short, feedback and accountability fuel self-efficacy and, eventually, self-ownership.

Self-ownership is basically, I have thepower. I have theresponsibility.I believe I can do this because Ive seen these changes happen over time.

[Related: 4 Ways Stress Is Killing Your Gains]

Dr. Norton says that adaptation is another key indicator of diet sustainability. Usingmeal delivery servicesor changinggrocery liststolow-carborextra proteincan shift ones lifestyle or diet to accommodateones health goals.

Small changes, sustained via help from others, can lead tomore confidenceand motivation. Thefrequencyof feedback communication is important; touchpoints throughout the week can help better navigate the first month. Then, when physical changes are noticeable, confidence skyrockets.

Remodeling alifestyle, staying accountable to adiet coach, receiving feedback from specific biomarkers, gaining self-efficacy, and taking self-ownership are necessary for a successful weight loss journey. Motivation waxes and wanes, but according to this study, changing ones behavior is the key to changing onesphysique.

Featured image via Shutterstock/Laborant

See original here:
Is Motivation Enough to Achieve Long-Term Weight Loss? - BarBend

Read More..

What makes a diet effective and easy for one person, might not be the same for you.

So, its essential to consider individual factorssuch as your budget, personal taste and comfort level with cookingand work with a medical doctor or registered dietitian when searching for the easiest diet to lose weight.

Here are a few things to consider when deciding on an effective diet for you, according to experts:

Focusing on foods that can be increased on a particular diet, rather than focusing on which foods have to be removed, can help with overall weight loss, explains Matthew Landry, Ph.D., a registered dietitian nutritionist and a postdoctoral research fellow at the Stanford Prevention Research Center.

(Note: Product details and pricing are accurate as of the publication date and are subject to change.)

A positive approach to dieting is to focus on achieving full body health and flexibility in food choices, as opposed to just weight loss. This translates to wanting to see improvements in wellness that extend beyond just the number on the scale. After all, as research continues to show, there is no one right way to lose weight, and there is no one right diet for weight loss.

Healthy weight loss isnt about being the thinnest you can beits about being the best you can be, says Samantha Cassetty, M.S., a registered dietitian and wellness expert.

The goals with any eating plan, explains Cassetty, should be to feel more energetic, sleep better, have improved digestion and have markers of health, like cholesterol levels, within normal rangeswhile maintaining a sustainable weight that allows you to socialize and take pleasure in food. Going into a diet with this mindset could also make it easier to stick with it in the long-term.

The five eating plans outlined below have been shown to help facilitate these whole-health goals for many people, as well as support weight loss in some cases; making them easier diets to follow for the long-term.

What is it? The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish, according to Dr. Landry.

Why is it easy? The wide array of acceptable foods on this diet make it easy to adapt to personal needs and incorporate a variety of different foods. If youre unsure where to start with trying a new diet, the Mediterranean diet could be a good option, says Dr. Landry.

What does science say? The Mediterranean diet has the most hard evidence in terms of being best, in terms of reducing morbidity and mortality as it relates to cardiovascular disease, suggests Dr. Stanford. Additionally, out of 65 studies included in a recent review paper, the 11 studies that looked at the Mediterranean diet showed a strong and consistent benefit of being better for long-term metabolic health and weight loss than other well known diets .

What is it? The flexitarian diet is essentially a vegetarian diet that allows for occasional meat consumption, according to Catherine Champagne, Ph.D., a registered dietitian nutritionist and professor at Pennington Biomedical Research Center.

Why is it easy? You dont have to eliminate meat completely. If you like animal protein, you can still enjoy a burger, pork chop or chicken breast. But, this pattern emphasizes putting plant-based foods at the center of the plate.

What does science say? This eating plan is not necessarily designed for weight loss. Studies suggest there may be some small effects on improving body weight and metabolic health. However, research in the European Journal of Nutrition found Nordic adults who followed a flexitarian style eating pattern for 12 months had vitamin B12 and iodine deficiencies, possibly due to a lack of animal protein, so followers of this diet should be sure to occasionally check in with their doctor or dietitian . Other researchers point to this style of eating as important for supporting the health of your body and the planet.

What is it? For people with hypertension [high blood pressure], the DASH diet is often recommended, says Anne Thorndike, M.D., chair of the American Heart Associations Nutrition Committee. Weight loss is not the goal with this diet, as its mainly intended to limit sodium intake through food choice for improved cardiovascular health. Vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts, are all part of the DASH Diet.

Why is it easy? The DASH diet is similar to the Mediterranean diet but gives more concrete recommendations and advice on actual amounts and limits on types of foods consumed, adds Dr. Landry. This can make it easier to follow for some people.

What does science say? There are a number of studies that show the DASH diet lowers blood pressure, helps people lose weight and reduces the risk of type 2 diabetes and heart disease, according to the National Institutes of Health .

What is it? WW is a commercial diet program that involves learning a point system linked with foods. So no foods are restrictedyou just have to stay within your daily points. This diet is intended for weight loss, notes Dr. Champagne.

Why is it easy? WW can be easy for some people in that overall, no foods are off limits. Additionally, WW is unique in that theres a strong emphasis on emotional support, which tends to lead to higher compliance, notes Dr. Landry.

What does science say? A recent randomized clinical trial in JAMA Network Open supported by WW suggests that 373 adults across three countries found that following WW resulted in significant weight loss over 12 months compared to a do-it-yourself approach that included t other eating plans (e.g., low fat, low carb, vegan and the Mediterranean diet) . WW may also be one of the most cost-effective, non-surgical options for weight management, according to recent research sponsored by WW.

Change Your Relationship With Food

Noom doesnt follow a one-diet-fits-all approach. What you're already eating can likely be adapted to your goals. Start your custom program today.

What is it? As is in the name, low-carb diets limit carbohydrate-containing foods and beverages, usually in the pursuit of weight loss. Low-carb diets may not be appropriate for everyone, including those with high cholesterol or people with diabetes.

Why is it easy? A low-carb diet may be helpful if you enjoy eating meat, are trying to eat more fresh fruits, vegetables, legumes, seeds, nuts or whole grains, and have a hard time restricting fat in your diet.

What does science say? This diet may lead to quicker weight loss. Dr. Champagne notes that while this diet has been studied for its weight loss benefits, there is a lack of robust research analyzing the long term-effects on health.

Across just about all of these diets, more long-term (e.g., greater than one year) and high-quality (e.g., randomized clinical trials) studies need to be done in more diverse populations and research settings.

Continued here:
Easiest Diets To Follow In 2024, According To Experts Forbes Health - Forbes

Read More..

Sigh Bad versus good foods, here we go again. This black-and-white dichotomous thinking is one that nutrition experts are anxiously waiting to go out of style. Yet unfortunately, we are still combating the social media hype and reminding you yet again you can eat carbs, like fruit, even with diabetes.

Believe us, we know its not your fault if youve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if youre one of the 38.4 million Americans with diabetes, according to the Centers for Disease Control and Prevention, who need to monitor their blood sugars more closely.

Rest assured, weve done the homework for you and spoken to two certified diabetes educators and registered dietitian nutritionists to get their take on six fruits commonly perceived as off-limits if you have diabetes, and why they encourage their patients to eat them.

First things first: fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that health care practitioners advise you to pay closer attention to if you have diabetes.

Now, there are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly then their complex-carb counterparts since they lack the fiber and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of both simple and complex carbs. Fruit contains both a simple natural sugar (fructose), as well as a complex carb (fiber).

And that matters when it comes to your blood sugar. Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber; all of which can improve long-term health and fight against future disease, says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet.

In fact, a 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

While the low-fat diet trend may be losing steam, its important to note that if you have diabetes, you also have to watch your fat intake. Having diabetes doubles your risk of heart disease, says the CDC.

However, not all fats are created equal. For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. This unique fruit can actually offer quite a few health benefits, she says. Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycemic response.

Plus, it packs primarily unsaturated fatty acids, according to the USDA, the better-for-you fats that promote heart health. A 2019 clinical trial published in Nutrients found that including a half or whole avocado at breakfast decreased the participants glucose and insulin response when compared to a high-carb, low-fat breakfast. This study supports current 2023 research published in the Journal of Diabetes Mellitus that demonstrated Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

One of the most popular fruits to be named a bad fruit for diabetes is the humble banana. However, dont give in to this hype. Unripened green bananas are a good source of resistant starch, a fiber that has been found to reduce blood glucose levels and fight against insulin resistance, Palinski-Wade says. A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed.

Dont discount yellow bananas, though. Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation, she adds.

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats. Whip up one of these Diabetes-Friendly Banana Bread Recipes to have with breakfast today.

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesnt agree. One serving (3/4 cup) of mango provides 7% of your daily fiber needs. Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management, she explains.

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread.

As for how to eat mangoes, to create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness, suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

While orange juice may get a bad rap when it comes to its sugar content, Francis advises not to knock all forms of this fruit so quickly. Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fiber. Dietary fiber makes you feel full for an extended period and may help support weight and glucose management, she explains.

Plus, you cant compare a whole orange to orange juice. Thats because juiced oranges contain almost no fiber. If you have diabetes, you may also consider pairing oranges with protein for a more stable blood sugar response, suggests Francis. For instance, add orange wedges alongside this Spinach-Mushroom Frittata.

Contrary to popular opinion, you dont have to avoid dried fruit if you have diabetes. People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance, Palinski-Wade says.

Plus, 2022 research published in Advances in Nutrition shows that daily consumption of prunes (also called dried plums) helps protect bone mineral density in postmenopausal women. Palinski-Wade says this is good news for people with diabetes, as they have a greater risk of osteoporosis. Given prunes have no added sugar, consider using them to replace sugar in recipes for a sweet treat with an added nutritional bonus, like these Chocolate-Dipped Walnut-Stuffed Prunes.

While watermelon may taste incredibly sweet, its actually not all sugar. One cup of diced watermelon contains 9 grams of naturally occuring sugar, which is less than the sugar content of 1 cup of sliced apples, Palinski-Wade says. Whats more, the glycemic loada measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving, according to Harvard Medical Schoolof 1 cup of watermelon is only 5, which is low on the GL scale, she adds.

Whats more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given those with diabetes are more likely to experience cardiovascular events related to their condition, its important to eat foods that positively impact heart health too when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize impact on blood sugar levels, like this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt.

Fruit can (and should) be included in a balanced diet whether you have diabetes or not. While fruit does contain sugar, it also packs fiber, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.

Read more here:
6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians - EatingWell

Read More..

Contact Us Today

Page 31234

Home » nutrition » Page 3