Category Archives: Diet And Food

Spending more time at home over the past few months has prompted us to take a closer look at our eating habits.

Were interested in adding more plant-based options to our diets; that part were sure of. But its often difficult to know where to start, what to buy at the grocery store, and how to elevate dishes yourself.

Many Canadians have already made the switch to plant-based diets; in fact,BC has the highest share of vegans and vegetarians over any other province in the country.Whether youre transitioning to a new diet, limiting your meat consumption, or curious about how to stock a vegan-friendly pantry, you have options withplant-based alternatives.

The experts at Vancouvers socially conscious plant-based meat company,TMRW Foods, know a thing or two about vegan-friendly cooking, so we asked them to share their top hacks with us.

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After a night of sleep, our bodies need a satisfying breakfast to kickstart the day and give us the energy to go about our morning tasks. While you might assume that a plant-based diet limits your options, but this simply isnt the case.

If anything, those who love to eat big portions can rejoice. Vegan foods are less calorie dense than animal-derived products, so its important to eat a greater volume of food when going plant-based. Thankfully, its easy to stock your pantry and fridge with ingredients that work for all kinds of vegan breakfast recipes.

For a boost of protein in the early AM when you need it most, items like TMRW mince or firm tofu are great to include in something hearty like a breakfast burrito. One thing we love about the TMRW Mince is that it cooks quickly and caramelizes in the pan ideal for mornings when youre short on time but still want something delicious and satisfying.

To achieve that quintessential breakfast flavour in your burrito, a great tip is to add nutritional yeast (its high in B vitamins and adds an almost cheesy finish), and black Himalayan salt(it contains trace minerals like sulphur, making it great for creating a more eggy flavour).

For those who enjoy a sweeter start to the day, the vegan options are bountiful as well. We recommend doing overnight oats, which are hearty and filling, or chia seed pudding, which is high in omega-3s. These are easy and quick to make, and they taste better when prepped the night before and left in the fridge overnight.

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If youre working from home, you know just how easy it is to throw your diet plans into the ocean in favour of a quick noodle soup lunch. However, preparing a vegan-friendly lunch doesnt need to take hours. You can even prepare a big helping ahead of time to last you a couple of days.

One way of doing this is to bulk-buy produce and challenge yourself to find creative ways to use it. There are tons of YouTube tutorials on how to start juicing, fermenting, pickling, caramelizing, powdering, and dehydrating foods.

Start with ingredients that you can have some fun with. Strawberries, for example, can be fermented to make jam. You can let ginger or garlic dehydrate and turn either of them into a powder to use in juices or soups, and it doesnt take long to make some pickled onions.Expect a super flavourful and versatile addition to your lunches.

Another quick idea we love is using chickpeas as an alternative to tuna for a fibre and protein-rich lunch. For a vegan tuna salad sandwich, mash up a handful of chickpeas, add some vegan mayo, chopped celery, and a few sprinkles of old bay seasoning. These simple additions can take your lunch to the next level!

At the end of a long day, the temptation to order takeout is real. Butwhen you can emulate the restaurant experience with easy-to-prepare food at home (and save money at the same time), dinner tastes even better. Serving upbrag-worthy burgers and homemade fries is just the beginning.

Were big fans of the TMRW Burger because it definitely hits the spot when youve got a serious burger craving, while still keeping things balanced with the inclusion of wholesome plant ingredients like quinoa, split peas, and kidney beans. The best of both worlds!

To keep your evening meals as nutritious as possible, think about integrating everyday ingredients likemushrooms (high in vitamins B and D), yams (for potassium), and tomatoes (vitamin C). Tip: To make sure youre increasing your iron absorption, always add a source of vitamin C to your meal. This can be anything from fresh tomatoes or peppers to a squeeze of lemon.

Browsing local farmers markets for produce allows you to find inspiration for vegan-friendly dinners and desserts youll typically find locally-made vegan treats that you wont find at the grocery store, too.

With your ingredients down, prepare some easy-to-make-vegan Asian dishes that you can also store in the freezer for later in the week. Looking for a new spin on your favourite Mexican dishes? Simply replace the meat withrefried or black beans. Dont forget the vegan mayo on the side you can make your own usingsunflower oil, soy milk, apple cider vinegar, and salt. Dining at home could have a whole new, delicious meaning for you.

Exploring plant-based alternatives doesnt have to be a daunting experience nor does it have to mean giving up the food you love.

You just have to get a little creative and plan ahead so that when you open your fridge, youve got plenty of options. The world is your oyster (well, oyster mushroom).

For more information about Vancouvers TMRW Foods and to find a stockist near you, check outtmrwfoods.com.

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These simple hacks will make you fall in love with plant-based cooking | Dished - Daily Hive

I like cardio less in my 30s, I think. Its just kind of become less and less of my thing. I like my bigger stature, and as soon as I do too much cardio I get too slim. Its a really tough balance for me, because I like to be strong. I like to at least be able to work out with 315 off my chest bench. As soon as I start slipping from that, I know I need to eat more, I know I need to get back on it. I'm always just trying to be the optimum version of myself, from all angles.

Does working out in the morning help stimulate your creativity for the rest of the day?

I think I would have good ideas if I didn't work out. But it's important for mental health. And the better you feel, the more proactive you can be. When I work out, I feel really good for the day.

Do you take off days?

I try to tell myself to work out every day and then the off days end up just end up happening because of circumstance, because I'm busy or something. But I usually at least end up working out five to six times a week.

In 2012 you suffered a pretty intense neck injury during a tour rehearsal. How did that happen?

I was preparing for my world tour and I slipped during a back tuck. The coach was preparing me to do them back to back to back, and he asked me to do, like, ten of them, and I guess I got tired and bailed on one. Youre not supposed to bail cause if you bail youre fucked. And it was not on mats. We were outside, which is the biggest mistake.

Being healthy probably saved my life. I always was into fitness, partly for vanity and partly just being an athlete at heart, but after the neck injury it was like, damn, I could have really lost my life if I wasnt healthy. So it kicked things into gear. Also, I spent seven months not being able to work out, and when you have something taken away from you, when you get It back, youre, like, Oh, shit, I really just wanna go for gold.

Do you work out with a trainer?

I work out with my cousin, who acts as a trainer. We have this really competitive relationship, so it works well for me. When I work with other trainers, I just don't get the best out of myself. He pushes me hard. When he goes hard Im gonna go harder and vice versa, so it ends up being the best kind of workout. And the most fun.

Last year you posted a video of yourself pulling a car on Instagram. What kinds of workouts do you do when you get bored of cardio or weightlifting?

I like to have fun and do different things, whether it's beach workouts, running football routes. I love boxing. I love pulling shit. Lifting carts, all kinds of like weird things, especially being at home, where I can be a lot more creative. I have an 8-seater golf cart that I do deadlifts with. And I pull a Jeep. Those are more like specialty days, which are even more fun. But I box regularly, and I lift weights every day.

What do you eat to fuel all these sessions?

My diet changes pretty often. I've done everything under the sun. I used to blend my salmon and have a salmon shake. I did all kinds of crazy shit. Sometimes I would literally just eat a bunch of eggs. Eggs and veggies. I went vegan, vegetarian, pescatarian. What works the best for me is when I intermittent fast and just do a high protein diet.

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Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts - GQ

While there are many debates about which type of diet is best for weight loss and health, its often not the weight loss which is the biggest challenge, but rather avoiding weight regain afterwards. This can lead to cycles of dieting and weight gain, or yo-yo dieting, which can cause people to have a less healthy relationship with food, worse mental health and a higher body weight.

But recently, reverse dieting has gained popularity online as a post-diet eating plan that claims it can help you avoid weight regain by eating more. In simple terms, its a controlled and gradual way of increasing from a low calorie weight-loss eating plan back to your more normal pre-diet way of eating.

The idea with reverse dieting is that gradually increasing calorie intake following a deficit will allow your body and your metabolism to adjust so that you can avoid weight regain while eating more. However, there is currently no scientific evidence showing that reverse dieting works as advocates claim.

Reverse dieting is based around the theory that our body has baseline set points for metabolism and calorie intake hardwired into our biology, and if we go above these points we gain weight. The idea is that reverse dieting can shift these set points upwards if a person slowly increases the amount of calories eaten as food. This would theoretically boost their metabolism, allowing them to consume more food and calories without gaining weight.

However, the idea that as humans we have a set point, which we can manipulate with dietary changes, is not supported by research. The main reason for this is because a number of factors influence our weight and metabolism, including how it changes. Among them are how were brought up, what food we have access to, what type of exercise we do, and our genetics.

But the most important influence over how our body uses calories and therefore our weight is our resting (or basal) metabolic rate. This is the amount of calories our body needs in order to keep itself alive. This accounts for about 60%-70% of the calories we use daily.

Our basal metabolic rate is mostly determined by our age, weight, sex and muscle mass your diet has little effect on it. Eating at or below your basal metabolic rate will result in weight loss, and eating above it will result in weight gain. Our basal metabolic rate also increases as we gain weight or muscle mass, and decreases as we lose weight or muscle mass (the evidence shows that the more muscle your body has, the more calories it needs to function).

Exercise also increases how many calories we use, but usually not enough to massively affect our weight. And though a high protein diet can alter metabolic rate somewhat, our body weight and muscle mass have the greatest effect on it.

So reverse dieting only appears to work by controlling calorie intake. Theres currently no evidence that you can alter your metabolism or metabolic rate by introducing more calories slowly and gradually. Put simply, if you eat more calories than your body requires, you will gain weight. What we do know is that certain habits, like regularly eating breakfast and exercise, help people avoid weight regain after dieting.

While theres currently little research investigating the effects of reverse dieting on metabolism, it could still help people in other ways. When some people are losing weight, they may feel in control of how they eat. But for some people, stopping their diet could lead to perceived loss of control. Reverse dieting might give some people the confidence to return to a more sustainable way of eating, or help them move out of a cycle of restrictive dieting.

Advocates of reverse dieting suggest it can also help manage problems of appetite and cravings. This is because additional foods can be added in as the amount of calories and food eaten is increased. While fewer cravings can help with weight maintenance, this evidence does not come from studies where foods were slowly reintroduced.

For some people, counting calories or restrictive dieting can tend to lead to an unhealthy relationship with their bodies and the food they eat. Orthorexia nervosa is becoming increasingly common, and is characterised by an obsession with eating healthy which can lead to an unhealthy restriction of and relationship with foods. While wanting to eat a healthy diet can seem on the surface to be a good thing, when it becomes orthorexia and enjoyment of food is replaced by an anxiety of feeling the need to account for every calorie, this could lead to poor mental health.

Reverse dieting is one approach, but some would argue other methods, such as intuitive eating which emphasises listening to your bodys hunger cues and only eating when youre hungry might be psychologically healthier. Intuitive eating may help people both regain and trust their appetites, and stop the cycle of restriction and calorie counting.

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Reverse dieting: slowly increasing calories won't prevent weight regain but may have other benefits - The Conversation UK

The brain is an incredible organ. It controls your emotions, thoughts, memory and movement. As such, it is surprising how many of us take our brains for granted until we start noticing cognitive changes in our 60s and 70s. In the UK, there are currently around 850,000 people suffering from dementia, with 209,600 people projected to develop the condition this year. The good news is that we can do a lot to sharpen our brains right now. Check out these tips to keep your brain in tip-top shape at any age.

Mental Stimulation

Staying mentally active promotes new connections between the nerve cells in your brain and may even encourage the generation of new cells. Activities such as solving crosswords, math problems and puzzles, and even reading, can help to keep your brain sharp.

Drawing, painting, crafts and other activities that require manual dexterity are also great for engaging the brain. Most significantly, you should try to minimize passive activities such as watching televisions, as these do little to stimulate your brain.

Exercise

Regular exercise is good for both the body and mind. Physical activity increases blood flow to the brain and minimizes the reduction in neural connections that take place as we age. Research has found that exercise also promotes the development of new nerve cells in the brain and can increase the size of the hippocampus, which is responsible for memory. Why not commit yourself to walking 30 minutes a day, swimming at the local pool, or enrolling in yoga and pilates classes.

Diet

Improving your diet can have a positive effect on your cognitive health. To keep your brain healthy, nutritionists recommend a diet that is rich in fatty acids, leafy greens and whole grains, while being low in saturated fats.

Dannie Hansen from sundt.uk says that a Mediterranean-style diet is ideal for keeping your brain working at its full potential. Eating lots of vegetables, fruit, nuts and fish has been shown not only to boost brain function but also reduce the risk of developing Alzheimers disease.

Sleep

In order for your brain to function at its optimum, it needs plenty of rest. As such, getting between seven and nine hours of quality sleep a night can make a huge difference in your life. During the night, the brain gets rid of beta-amyloids, or toxins that can lead to Alzheimers.

In addition, the brain consolidates and stores memories while we sleep, which can improve both overall brain health and memory. To improve your quality of sleep, avoid taking naps during the day, dont look at phone screens or watch TV right before going to bed and try to follow a regular sleeping pattern.

Be Social

Interacting with others and having a support system are both crucial to our emotional and mental well-being. In particular, making time for your friends and having fun can stimulate our brains. Studies have found that people who remain socially active show the slowest rate of memory decline as they aged.

Having social ties has also been linked to a lower risk of dementia and a longer life expectancy. Lack of social involvement, on the other hand, can lead to stress, anxiety and depression.

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How to Keep Your Brain in Tip-Top Shape - Blog - The Island Now

The Research Brief is a short take about interesting academic work.

Dieters looking for a healthier substitute of their favorite high-fat food such as a bag of potato chips typically have two choices in the grocery aisle: a smaller package of the exact same food or a larger portion of a light version. In a series of studies, we put this choice to consumers and found that people who frequently try to cut back on their eating or are essentially always on a diet known as restrained eaters prefer the larger portion size of the light version, even though both contained the exact same number of calories. Participants who indicated that they rarely dieted tended to pick the smaller size with the full flavor.

Our first study involved a vending machine choice between a medium-sized bag of Lays Baked BBQ potato chips and a smaller package of the regular version both 150 calories. Participants who took a survey in which they reported frequently trying to cut back on their eating for example, by taking smaller servings and skipping meals opted for the larger bag of baked chips. We got similar results over four additional studies involving other snacks, such as popcorn and cookies.

People tend to want food to be tasty, healthy and filling. Our studys restrained eaters were definitely interested in choosing a snack that seemed healthier, but their choice of the larger size suggested they wanted a snack that they felt would make them feel full as well possibly at the expense of taste. Feeling full can help people consume fewer calories overall.

The problem is research suggests eating more of lighter foods might not make people feel full, and this may point to a reason why most diets fail. Some psychologists argue that restrained eaters do not achieve the health and weight outcomes they desire possibly because, in depriving themselves of the fattier, tastier food, they may later engage in binge-eating or overconsume.

By opting for the lighter, less pleasurable food, even in larger packages, restrained eaters might be depriving themselves of the food they actually crave regular chips, buttered popcorn or a sugary cookie.

More research is ultimately needed, however, to test whether the emphasis on increasing the portion sizes that one can eat of light foods, rather than focusing on eating smaller portions of foods that are more satisfying, is a successful long-term strategy. Or, as past research indicates, might it actually backfire and contribute to failed dieting? Its still not entirely clear.

At the moment, we are working on new research examining how people decide what to eat, how much to eat and how frequently to eat it. For example, why do some people decide to try to avoid any treats, whereas others try to seek moderation? If they seek moderation in their diet, would they rather have a small treat every day or have a cheat day on the weekend?

Were also trying to understand whether or not consumers actually feel as full as they think they do by eating more lighter foods rather than less of calorie-dense foods.

We use a variety of approaches in our research on food, including conducting lab and online-based experiments, field studies and exploring existing data sets, such as food diary data. For this particular research, we recruited participants to pick chips out of a vending machine and used online panels to simulate real-world choices.

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Constant dieters might be choosing the wrong way to lose weight - The Conversation US

In the world of macronutrients, carbs get a bad rap, thanks to the interest in low-carb diets like the Atkins, Whole30, and ever-so-popular keto diet. Diets like these limit your carb intake in order to promote weight loss, and sometimes lead to other health benefits, like curbed cravings and lower blood-sugar levels.

While most of these diets try to keep your daily carb count very low, you can still have your plate of pasta here and there. The zero-carb diet, on the other hand, is even more restrictive. Its goal is to near-completely cut carbs out of your diet, meaning everything from starchy vegetables to baked goods like cookies are almost always off limits.

Like most low-carb diets, chances are you will see weight loss on the zero-carb diet, which is also called the no-carb diet. But it's so restrictive that some experts think the diet is more risky for your health than anything. Carbs aren't the villain they're made out to be, and in fact, they play a major role in brain function and help keep your nervous system functioning properly, among a ton of other benefits.

Here's everything you need to know about the zero-carb diet and its risks, according to registered dietitians.

Generally, a zero-carb diet involves cutting most carb-containing foods from your diet as possible (namely digestible carbs). The name is a bit of a misnomer, since you are technically eating *some* carbs.

"This is the most extreme version of other well-known carb-cutting diets such as the Atkins diet and keto," says Tamsin Jordan, a registered dietitian in New York specializing in women's health. Most people limit their intake of carbs found in foods like non-starchy vegetables, nuts and seeds, and cheese.

When cutting down on carbs, some people choose to limit digestible carbs in particular. Digestible carbs are those that can be completely broken down into sugar (or glucose). Refined grains, pasta, and starchy vegetables like corn are just a few examples of foods that pack digestible carbs.

"Consuming excessive amounts of highly processed, digestible carbs will lead to sharp fluctuations in blood sugar, causing wild swings in energy, mood, and focus," says Jordan, who adds that these carbs are also associated with weight gain and sugar cravings.

Unlike digestible carbs, other types of carbsfiber-rich ones specificallyare not as easily broken down, which is why they have less of an effect on your blood sugar and aid your diet by keeping you feeling fuller for longer. Jordan typically recommends focusing on the quality of carbs that you consume, rather than the quantity. Unrefined carbs are her top choice: "These contain fiber which helps to stabilize your blood sugar and provide an array of vitamins and minerals," she says.

So how do you know how many digestible carbs are in a food? It's not an exact science, but a good way to get an estimate is to look at its nutrition label and subtract dietary fiber from total carbohydrates.

Generally a zero-carb diet requires you to cut out as many carb-containing foods as you can. But it doesn't actually mean you don't eat any carbs ever. For one, you gotta have some for your body to function properly, so skipping them altogether isn't safe. But this diet does go pretty low on the carbs.

A typical low-carb diet would require you to keep your carb count between 100 and 150 grams per day, which would allow for a limited amount of fruit, vegetables, and healthy grains. A zero-carb diet is even more restrictive than this. There is no established limit to how many carbs you can consume, but some people try to keep it between 20 and 50 grams, which in a way can resemble a keto diet, which also requires you to strictly limit carbs.

There is no established limit to how many carbs you can consume, but some people who do a zero-carb diet try to keep it between 20 and 50 grams.

The difference is that the keto diet is typically high in fat. "The ketogenic diet is a type of low-carb diet that is high in fat, moderate in protein and limits carbs to fewer than 50 grams, and in some cases, less than 30 grams per day," says Jordan. "The purpose of this diet is to put your body into a state of ketosis. In this state, your body converts fatty acids from fat stores into molecules called ketones." Your body eventually uses those for energy, burning fat instead of carbs.

Regardless of what your carb goals are, Jordan recommends lowering your carb count slowly over four to six weeks. "By tapering your carbs slowly your body has time to adjust to using a new fuel source. You will also be less likely to suffer potential side effects such as food cravings, low energy, irritability, and constipation."

Yes, it's totally possible to lose weight on zero-carb diet, and really any low-carb diet in general. Most low-carb diets, specifically keto ones, can induce rapid weight loss, per a 2020 review of low-carb diets published in the National Center for Biotechnology Information. The initial weight loss is mostly water weight, but sticking to the low-carb approach can ultimately result in fat loss too.

Stacie Ellis, a registered dietitian-nutritionist in Texas, also adds that low-carb diets can aid weight loss because they also tend to be higher in protein. "Protein makes you feel full, so it is easier for you to eat less food and still feel satisfied. In addition, protein requires more energy (calories) to break down, so individuals who do diets that are higher in protein will end up burning more calories just by eating," says Ellis.

But sorry, pasta lovers. Though you may experience weight loss, something like the zero-carb diet really isn't sustainable if you're a natural carb lover, says Ellis. "My recommendation for the carb lovers who want to try this diet is to be a little lenient with their macro distribution and avoid doing extreme low-carb diets like the zero-carb diet because it's unlikely you'll be able to keep that diet up as a lifestyle," she says.

Instead, Ellis says, "Try a low-carbohydrate diet that still allows a decent amount of carbohydrates, like getting 30-40 percent of [your] diet from carbohydrates. As long as you increase your protein to around 30 percent of your calories you will still lose weight."

There are some benefits associated with limiting carb intake in general. Restricting carbs could be used as an effective approach to improve cardiovascular risk and features of Metabolic Syndrome, a cluster of symptoms associated with an increased risk of conditions like stroke and diabetes, found a 2008 study published in the Lipids Journal.

It's also been shown that a low-carb diet can improve blood sugar levels in people who are obese and improve or even reverse type 2 diabetes, per another study published in the Journal of Nutrition and Metabolism.

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Ellis also points out that a low-carb diet may help overweight people lower their risk of chronic diseases, though she says this is more so associated with the actual weight loss. "Individuals have lowered their blood sugars and triglycerides, and increased their HDL cholesterol. These improvements, however, may be due to the overall weight loss and not due to the diet itself, and [they] would [likely] see the same benefits if they tried other diets that helped them lose weight."

Experts say there are plenty. Since carbs are the body's main source of energy, eliminating carbs can also lead to low energy, fatigue, poor mental function and nutrient deficiency, says Jordan, who doesn't recommend the type of extreme carb restrictions required of the zero-carb diet. "While there are health benefits associated with moderating your carbohydrate intake, a zero-carb diet is not something that I would recommend, unless medically indicated," she adds.

Ellis says that a low-carb diet isn't the best or safest option for women of reproductive age. "Very-low-carbohydrate diets have been correlated with decreased estrogen and increased cortisol and testosterone levels in women," she says (not a great combo if you're looking to get pregnant, and it could cause you to lose your period, which can come with all kinds of complications). "Women of reproductive age should keep their carbohydrates at 30-40 percent of their calories, but also take note of their menstrual cycle to see if it begins to become irregular. If it does then they should increase their carbohydrates to 40-50 percent of their calories."

People on low-carb diets should also be extremely wary of hypoglycemia, which is associated with symptoms like headache, nausea, and dizziness, Ellis also warns. "Individuals who begin having these extreme symptoms need to be careful that their blood sugars do not get too low because it can result in comas or even death in some individuals. This is especially important for individuals who have diabetes or insulin resistance." Don't simply chalk up your symptoms to something like the "keto flu."

While there are some people who say they experience increased focus and clarity on keto-like diets, Ellis says this isn't always the case. "Many individuals who are on a very-low-carbohydrate diet may feel fatigue and have a hard time concentrating. Some individuals become very irritable or cranky due to the low blood sugar."

Another side effect that should be noted is that a low-carb diet can impact your training or workouts. "The bottom line is there is still not enough research concerning the effects of these types of diets on performance and athletes should use caution when trying any new diet in the middle of their training," says Ellis.

Ellis also adds that some people on low-carb diets may also be more prone to injury or burnout. "Unfortunately, most people who consume [keto-like] types of diets tend to eat a large amount of inflammatory foods such as animal products. Unless individuals plan on eating a diet where their fat sources comes from foods like olive oil, avocados, and flaxseeds, they will probably end up with some degree of inflammation in their body," she says. "With an increase in inflammation, individuals have an increased risk of sickness or even burnout and injury with training."

Before starting any kind of diet, it's always best to consult with your doctor to make sure it wouldn't adversely affect your health or that it's safe to pair with your fitness routine or training program.

If you're going to take on a low-carb diet like the zero-carb diet, Ellis recommends packing your plate with a good source of protein and making non-starchy vegetables the base of your meal. You should also try to avoid store-bought foods as these are typically higher in carbs. "Avoid store-bought breads, cereals, granola, and even some of your protein bars. You are better off making your own so you can control how much sugar is added," says Ellis.

Ellis also recommends eating more plant-based fats as opposed to animal-based fats to prevent an excess increase in your LDL cholesterol.

Here are some examples of foods you may typically include or steer clear of while on a no-carb diet.

Breakfast: Scrambled eggs with smoked salmon and avocado

Lunch: Mixed salad greens, with lemon infused chicken breast, cherry tomatoes, olives, cucumber, olive oil dressing with sprinkle of toasted pumpkin seeds

Dinner: Roasted pork chops, Brussels sprouts and asparagus

Snacks: Swiss cheese, celery sticks

Breakfast: Turkey sausage with cooked spinach and mushrooms

Lunch: Mexican chicken lettuce taco wrap with cucumber, jalapeos, avocado, diced red onion and cilantro drizzle

Dinner: Beef meatballs with tomato sauce and zucchini noodles

Snacks: Macadamia nuts, pepperoni slices

Breakfast: Egg omelet with onions, bell peppers and grated cheddar cheese

Lunch: Spinach salad with shrimp, shaved radishes, olive oil dressing and hemp seeds

Dinner: Turkey burger, with roasted tomato, onion and zucchini skewer

Snacks: Dried seaweed, hard-boiled egg

Breakfast: Egg fried in coconut oil, tomatoes, spinach and bacon

Lunch: Pesto chicken with zucchini noodles, sunflower seeds and grated parmesan cheese

Dinner: Beef burger mixed with chopped onions, bell peppers, kale and pecans

Snacks: Cottage cheese, pickles

Breakfast: Small bowl of raspberries, blackberries and strawberries

Lunch: Tuna salad with mixed salad greens, cucumber, cherry tomatoes, red onions, olive oil, balsamic vinegar, walnuts and sprinkle of chia seeds

Dinner: Teriyaki salmon, broccoli, Swiss chard greens with aioli mayo

Snacks: Pistachios, kale chips

The bottom line: The zero-carb diet could lead to weight loss, but it isn't a sustainable lifestyle and can even be risky for certain populations. Instead, it's best to go for a balanced diet that includes multiple food groups and important macronutrients.

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What Is The Zero-Carb Diet? Foods To Eat On A Low-Carb Diet - Women's Health

While there are many debates about which type of diet is best for weight loss and health, it's often not the weight loss which is the biggest challenge, but rather avoiding weight regain afterwards.

This can lead to cycles of dieting and weight gain, or "yo-yo" dieting, which can cause people to have a less healthy relationship with food, worse mental health and a higher body weight.

But recently, "reverse dieting" has gained popularity online as a post-diet eating plan that claims it can help you avoid weight regain by eating more. In simple terms, it's a controlled and gradual way of increasing from a low calorie weight-loss eating plan back to your more "normal" pre-diet way of eating.

The idea with reverse dieting is that gradually increasing calorie intake following a deficit will allow your body and your metabolism to "adjust" so that you can avoid weight regain while eating more.

However, there is currently no scientific evidence showing that reverse dieting works as advocates claim.

Reverse dieting is based around the theory that our body has baseline "set points" for metabolism and calorie intake hardwired into our biology, and if we go above these points we gain weight.

The idea is that reverse dieting can shift these "set points" upwards if a person slowly increases the amount of calories eaten as food. This would theoretically "boost" their metabolism, allowing them to consume more food and calories without gaining weight.

However, the idea that as humans we have a "set point", which we can manipulate with dietary changes, is not supported by research.

The main reason for this is because a number of factors influence our weight and metabolism, including how it changes. Among them are how we're brought up, what food we have access to, what type of exercise we do, and our genetics.

But the most important influence over how our body uses calories and therefore our weight is our resting (or basal) metabolic rate. This is the amount of calories our body needs in order to keep itself alive. This accounts for about 60 to 70 percent of the calories we use daily.

Our basal metabolic rate is mostly determined by our age, weight, sex and muscle mass your diet has little effect on it.

Eating at or below your basal metabolic rate will result in weight loss, and eating above it will result in weight gain.

Our basal metabolic rate also increases as we gain weight or muscle mass, and decreases as we lose weight or muscle mass (the evidence shows that the more muscle your body has, the more calories it needs to function).

Exercise also increases how many calories we use, but usually not enough to massively affect our weight. And though a high protein diet can alter metabolic rate somewhat, our body weight and muscle mass have the greatest effect on it.

So reverse dieting only appears to work by controlling calorie intake. There's currently no evidence that you can alter your metabolism or metabolic rate by introducing more calories slowly and gradually.

Put simply, if you eat more calories than your body requires, you will gain weight. What we do know is that certain habits, like regularly eating breakfast and exercise, help people avoid weight regain after dieting.

While there's currently little research investigating the effects of reverse dieting on metabolism, it could still help people in other ways.

When some people are losing weight, they may feel in control of how they eat. But for some people, stopping their diet could lead to perceived loss of control.

Reverse dieting might give some people the confidence to return to a more sustainable way of eating, or help them move out of a cycle of restrictive dieting.

Advocates of reverse dieting suggest it can also help manage problems of appetite and cravings. This is because additional foods can be added in as the amount of calories and food eaten is increased.

While fewer cravings can help with weight maintenance, this evidence does not come from studies where foods were slowly reintroduced.

For some people, counting calories or restrictive dieting can tend to lead to an unhealthy relationship with their bodies and the food they eat.

Orthorexia nervosa is becoming increasingly common, and is characterised by an obsession with eating healthy which can lead to an unhealthy restriction of and relationship with foods.

While wanting to eat a healthy diet can seem on the surface to be a good thing, when it becomes orthorexia and enjoyment of food is replaced by an anxiety of feeling the need to account for every calorie, this could lead to poor mental health.

Reverse dieting is one approach, but some would argue other methods, such as intuitive eating which emphasises listening to your body's hunger cues and only eating when you're hungry might be psychologically healthier. Intuitive eating may help people both regain and trust their appetites, and stop the cycle of restriction and calorie counting.

Duane Mellor, Senior Teaching Fellow, Aston Medical School, Aston University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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What Is 'Reverse Dieting' Anyway? What We Do And Don't Know About This Post-Diet Plan - ScienceAlert

Fruit is packed with vitamins, minerals, fiber, and plant compounds called phytonutrients. As such, its one of the healthiest foods you can eat.

Some fruits are even considered superfoods due to their numerous benefits. Even though theres no exact definition of what constitutes a superfood, theyre often rich in health-boosting compounds with antioxidant and anti-inflammatory properties (1).

Many fruits have been studied for their health effects. Although its clear that total fresh fruit intake is an important factor in disease prevention, certain fruits stand out due to their robust nutrient content and associated benefits (2, 3).

Here are 25 super fruits to add to your diet today.

In addition to their pleasing taste, plums offer a high concentration of vitamins, minerals, and health-protective plant compounds (4).

Theyre particularly rich in hydroxycinnamic acids, which are a type of polyphenol antioxidant. By reducing cellular damage caused by unstable molecules called free radicals, antioxidants may reduce your risk of various diseases (5).

Plums are also rich in vitamin C and provitamin A carotenoids, both of which have antioxidant and anti-inflammatory properties (6, 7, 8).

Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids (9).

In a 3-week study, 21 women who ate 9 ounces (250 grams) of frozen strawberries daily experienced a significant increase in antioxidant activity in their blood (10).

Whats more, these healthy berries may slash your risk of disease.

Research suggests that eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, and increase fiber intake, all of which may protect against chronic health conditions like heart disease and certain cancers (11, 12, 13, 14).

Despite their small size, grapes pack a serious nutritional punch. Many varieties exist, and while all make a healthy choice, some are higher in antioxidants than others.

In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green, and Seedless Red grapes exhibited the strongest antioxidant and free-radical-scavenging activities (15).

These varieties were found to be packed with antioxidants like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin (15).

Indeed, these antioxidants may be the reason why these tasty fruits are associated with a reduced risk of heart disease and certain cancers (16).

Apples are associated with a variety of health benefits, including a reduced risk of heart disease and several cancers, including colorectal cancer (17, 18).

Notably, theyre a concentrated source of flavonoid antioxidants.

A study in over 56,000 people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease (19).

Peaches are often enjoyed in jams and pies, but its best to eat peaches raw.

Thats because fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products (20).

In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium (21).

Avocados are not only creamy and delicious but also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1 (22).

In fact, studies suggest that these fatty fruits may help reduce weight, blood sugar levels, and heart disease risk factors like LDL (bad) cholesterol (23, 24).

The impressive benefits of blueberries are well documented.

These berries contain several potent antioxidants and are especially rich in anthocyanins, which are plant pigments that account for up to 60% of their total polyphenol compounds (25).

Eating fresh blueberries each day, even in moderate amounts of 1/3 cup (113 grams), has been linked to a reduced risk of heart disease and type 2 diabetes, as well as slower rates of mental decline in older adults (25).

Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties (26).

Both sweet and tart cherries as well as their juice and powder are associated with many health benefits.

For example, a review of 29 studies found that consuming these foods led to reductions in markers of oxidative stress and inflammation, as well as decreased blood pressure, VLDL cholesterol, and HbA1c a marker of long-term blood sugar control (26).

Grapefruits may help improve the nutrient content of your diet. A review of studies in over 12,000 people showed that people who ate this citrus fruit had higher intakes of magnesium, vitamin C, potassium, and fiber, compared with those who didnt eat it (27).

Plus, the analysis found that women who ate grapefruit had lower body weights, as well as lower levels of triglycerides and the inflammatory marker C-reactive protein (CRP), plus higher levels of HDL (good) cholesterol (27).

Blackberries are packed with anthocyanin pigments, and evidence suggests that eating them regularly benefits your health.

An 8-week study in 72 people with high blood fat levels gave one group 10.1 ounces (300 mL) of blackberry juice and pulp daily.

Those who drank this combo experienced significant reductions in blood pressure and CRP levels, as well as significant increases in HDL (good) cholesterol, compared with a control group (28).

Black chokeberries (Aronia melanocarpa) are native to eastern North America and typically found in jams, juices, and pures. Theyre a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins, and flavonols (29).

In a 12-week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health (30).

Although often considered a vegetable, tomatoes are a type of fruit.

Theyre one of the richest sources of lycopene, a carotenoid pigment thats associated with powerful heart benefits (31, 32, 33).

It should be noted that tomato peels contain significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes and tomato products unpeeled (34).

Figs are fiber-rich fruits that also pack other nutrients like magnesium, potassium, calcium, and vitamins B6 and K1 (35).

Whats more, theyre loaded with polyphenol antioxidants, which have been shown to have numerous benefits. In fact, figs are a more concentrated source of these beneficial compounds than red wine or tea (36).

In addition to being high in polyphenol antioxidants, raspberries are one of the richest sources of fiber among all fruits and veggies (37).

Test-tube and animal studies suggest that eating these berries may reduce your risk of heart disease, type 2 diabetes, and Alzheimers, though human research is needed (37).

Blood oranges are a sweet orange with a reddish rind due to their high levels of anthocyanins (38).

Theyre also loaded with vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. In fact, blood oranges typically contain 3242 mg of vitamin C per 3.5 ounces (100 grams) or 3547% of the Daily Value (DV) for this vitamin (38).

Nectarines are high in vitamin C, beta carotene, and numerous other antioxidant compounds (39).

Consuming beta-carotene-rich fruits like nectarines may help reduce disease risk and early death. One review of studies in over 174,000 people associated beta carotene intake with a significantly reduced risk of death from all causes (40).

Many studies tie pomegranates to a variety of health benefits. These fruits boast compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates potent antioxidant activity (41).

Human research reveals that pomegranate juice and extracts may help reduce oxidative stress, blood pressure, LDL (bad) cholesterol, triglycerides, inflammation, and muscle damage. Animal and test-tube studies suggest anticancer properties as well (41, 42, 43).

Kumquats are small, orange-colored citrus fruits with tart flesh. Theyre high in health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids (44, 45).

Theyre native to China, where theyve been used as a natural treatment for coughs, colds, and inflammatory conditions for centuries (46).

Mangos are a popular tropical fruit full of antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta carotene, which give the fruit its yellowish hue (47).

Mangos are also rich in fiber and may help promote healthy bowel movements.

In a 4-week study in 36 people with chronic constipation, eating 10.5 ounces (300 grams) of mango daily significantly improved stool frequency and consistency and reduced markers of intestinal inflammation, compared with an equivalent dose of a fiber supplement (48).

Goji berries are native to Asia, where theyve long been used as a functional food to promote health and increase longevity (49).

Due to their high antioxidant levels, these fruits are incorporated into tinctures, teas, and other herbal remedies to treat conditions that affect your eyes, liver, kidneys, and digestive system (49).

Goji berries are high in fiber, polysaccharides, phenolic compounds, and carotenoid pigments, which give this fruit its bright orange-red color.

Goji berries may protect your vision and lower blood levels of blood fats. Plus, they may have anticancer, immune-protecting, and brain-boosting properties (49).

Cranberries are packed with beneficial plant compounds.

Human and animal studies note that eating cranberries and cranberry products may lower certain blood fat levels and have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects (50).

Cranberries are quite tart, so theyre often enjoyed dried and sweetened, or in sweet dishes like sauces and jams. To get the most benefits, opt for low sugar or unsweetened products.

Lemons are commonly used to flavor foods and beverages.

This citrus fruit is rich in vitamin C, essential oils, and polyphenol antioxidants (51).

Human studies show that daily lemon intake may help reduce blood pressure when combined with walking. Whats more, test-tube and animal research indicates that this fruit has strong anti-inflammatory, antioxidant, antimicrobial, and anti-diabetes properties (52, 53).

Packed with tropical flavor, papayas are rich in vitamin C, provitamin A, folate, and potassium. They also contain many antioxidants but are especially rich in lycopene (53).

Eating lycopene-rich fruits like papaya may protect against heart disease and certain cancers. Interestingly, lower lycopene levels are associated with an increased risk of death from all causes (54, 55, 56).

Watermelon is a hydrating fruit thats loaded with fiber, vitamin C, provitamin A, and many antioxidants. Animal studies demonstrate that it has powerful anti-inflammatory, brain-protective, and liver-supportive properties (57).

Whats more, watermelon is the richest food source of the amino acid l-citrulline. L-citrulline is needed for the synthesis of nitric oxide, a molecule thats essential for blood vessel dilation and other bodily functions (58).

This may be why human studies associate watermelon intake with lower blood pressure levels (59, 60, 61).

You may have heard of acai berries due to the popularity of acai bowls, a delicious concoction made with frozen acai berries and other fruits.

These berries polyphenol antioxidants may offer numerous benefits (62).

For example, human studies link acai berries and juice to higher blood antioxidant levels, protection against cellular damage, and reduced levels of blood fats, blood sugar, and insulin (62, 63, 64).

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25 Super Fruits to Add to Your Diet Today - Healthline

Jason Derulo, a man whose most famous refrain is his own name, is nothing if not confident. A life-long athlete, hes been fine-tuning his workouts for years to maintain those washboard abs. (It's especially important given that they spend the large majority of his public appearances exposed.) Last year, he whipped up a media frenzy about his own bulge, goading fans on with a Photoshop job. After making an enthusiastic acting debut in Cats, one of the most gleefully panned flops in Hollywood history, he unabashedly maintained that he expected it to be a home run. And then, in March, he caught the TikTok bug, his star rapidly rising on a platform infamous for roasting the over-25 set. The guy is simply impossible to embarrass.

Derulo says hes never been the type to take himself too seriously. Then again, its pretty difficult to be bashful when you look like Jason Derulo. The looks, he says, are where the real work lies, the result of a full decade of dance-heavy performances, rigorous workouts, and ceaseless diet-tinkering. On top of his six-day-a-week workout schedule, Derulo turns every so often to pulling cars, lifting golf carts, and running football routes to stay motivated. Normally, hed be doing that in between a relentless global touring schedule that had him sweating out backflips and hip thrusts most nights of the year.

Now that the COVID-19 pandemic has derailed his tours, Derulos pivoted to branding himself as a kind of TikTok uncle, rapidly accruing followers by picking up viral dance challenges and hosting the younger stars of the platform at his home in L.A. For each million followers he gains, he makes a Milli Meal, usually a super-sized dessert concoction straight out of a kid's sugar-induced fever dream. Hes still adjusting to missing out on the cardio he used to get on tour, which means hes had to return to two-a-days and intermittent fasting to get in shape for an upcoming role that he developedwhere else?on TikTok. Aside from that, he spends most of his days planning and filming his videos, which now include elaborate editing, special effects, and collabs with the likes of Will Smith and Charli DAmelio.

Story continues

Derulo Zoomed GQ to tell us how hes getting his fitness game back on track.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

As a musician, you would typically spend a good chunk of the year touring and performing. How have you adjusted this past year to being at home?

Last year I was home for about 60 days out of the entire year. I tour a lot more than the average artist, constantly doing shows across the world. I do a lot of spot dates, a lot of festivals. So being at home for months at a time is pretty crazy, because I haven't been home like this since I was kid.

My rehearsals are pretty vigorous, which takes a toll on your body, but also, it makes you lose weight, which I don't want, so I usually lift pretty heavy during that time and eat more, because I'm not really into the skinny vibes. Thats something I always really struggle with when I'm on tour.

Being at home I gained weight like crazy. I was like, Oh shit, I gotta slow this down, now Im starting to look like a bodybuilder. Its because Im so used to getting all of that cardio. So now its about trying to dial that back. I find that my body is only at its optimum when Im doing two-a-days, which is cardio and lifts. When I'm not doing the cardio, I get too big, and I can lose too much weight if Im only doing cardio.

Whats your workout routine these days?

I get up around 11:30 or 12 and work out. I try to get seven hours of sleep. It doesn't always happen. I usually work out fasted. I do about an hour in the morning and then about 45 minutes in the evening. What I can do when Ive just gotten up and what I can do when Ive had a full day is worlds apart. Getting up with that fresh energyyou cant beat it.

I like cardio less in my 30s, I think. Its just kind of become less and less of my thing. I like my bigger stature, and as soon as I do too much cardio I get too slim. Its a really tough balance for me, because I like to be strong. I like to at least be able to work out with 315 off my chest bench. As soon as I start slipping from that, I know I need to eat more, I know I need to get back on it. I'm always just trying to be the optimum version of myself, from all angles.

Does working out in the morning help stimulate your creativity for the rest of the day?

I think I would have good ideas if I didn't work out. But it's important for mental health. And the better you feel, the more proactive you can be. When I work out, I feel really good for the day.

Do you take off days?

I try to tell myself to work out every day and then the off days end up just end up happening because of circumstance, because I'm busy or something. But I usually at least end up working out five to six times a week.

In 2012 you suffered a pretty intense neck injury during a tour rehearsal. How did that happen?

I was preparing for my world tour and I slipped during a back tuck. The coach was preparing me to do them back to back to back, and he asked me to do, like, ten of them, and I guess I got tired and bailed on one. Youre not supposed to bail cause if you bail youre fucked. And it was not on mats. We were outside, which is the biggest mistake.

Being healthy probably saved my life. I always was into fitness, partly for vanity and partly just being an athlete at heart, but after the neck injury it was like, damn, I could have really lost my life if I wasnt healthy. So it kicked things into gear. Also, I spent seven months not being able to work out, and when you have something taken away from you, when you get It back, youre, like, Oh, shit, I really just wanna go for gold.

Do you work out with a trainer?

I work out with my cousin, who acts as a trainer. We have this really competitive relationship, so it works well for me. When I work with other trainers, I just don't get the best out of myself. He pushes me hard. When he goes hard Im gonna go harder and vice versa, so it ends up being the best kind of workout. And the most fun.

Last year you posted a video of yourself pulling a car on Instagram. What kinds of workouts do you do when you get bored of cardio or weightlifting?

I like to have fun and do different things, whether it's beach workouts, running football routes. I love boxing. I love pulling shit. Lifting carts, all kinds of like weird things, especially being at home, where I can be a lot more creative. I have an 8-seater golf cart that I do deadlifts with. And I pull a Jeep. Those are more like specialty days, which are even more fun. But I box regularly, and I lift weights every day.

What do you eat to fuel all these sessions?

My diet changes pretty often. I've done everything under the sun. I used to blend my salmon and have a salmon shake. I did all kinds of crazy shit. Sometimes I would literally just eat a bunch of eggs. Eggs and veggies. I went vegan, vegetarian, pescatarian. What works the best for me is when I intermittent fast and just do a high protein diet.

Right now Im doing mostly protein and intermittent fasting. Im cutting back a little bit because I kind of went off the rails, just really enjoying quarantine [laughs]. I was living frivolously for a couple of weeks. Im doing a bone broth soup that has a bunch of veggies and beans and all the essentials, and is just packed with protein. And then one other solid meal, maybe grilled salmon or grilled chicken and veggies.

I'm always just trying new things and trying to fulfill my body, but at the same time have the best body that I can. I'm also aging, so different things work at different times. The bone broth is a new thing that I feel like works really well.

My diet aint about taste. I mean, it's cool, but, likeits broth. Its not like having a burger or anything in that good world. I would much rather just eat fries.

Do you have designated days for burgers and fries?

I stay pretty strict and then if I really want something I'll just have it. I try to keep a diet thats about a lifestyle as opposed to a time period. Unless there's something coming up that I need to be shredded for. Im about to shoot something from this character that I just created, so I really want to shred up right now. Im going pretty hard, which Ill probably do for about two weeks.

Every time you gain a million TikTok followers, you make a Milli Meal. How do you dream those up?

Theyre just created off the top of my head. Crazy ass desserts that I would have loved to have as a kid, that we all could be, like, Holy shitI wonder if thats good or not.

Ill take a couple of spoonfuls of them, maybe three or four, depending on how good it is. Sometimes I cant stop. Theyre just so full of sugar, so I cant go too crazy. If Im going to cook a Milli Meal Im intermittent fasting, making sure my calories or low for that day. I dont know that I could ramp up my workouts anymore, so its just about keeping track of my calories. If I know Im doing a Milli Meal I keep it really strict that day.

You don't really strike me as someone who embarrasses easily. Have you always been confident?

It just comes from just being a positive person. I always try to see the positive in every situation. I don't take life so seriously all the time. I like having a good time and I lead with having fun. So no, I dont really embarrass easy.

Theres always times where you feel like youre trying to find your way, so to speak. When I was coming up in the music industry, trying to figure out who I was, I was looking to other people to try to figure out what being successful actually meant, coming up so young as a Black man that sings pop music. There was no blueprint, so trying to figure that out was a process. Im a free agent nowIm not signed to a record label, and its like getting out of a bad breakup. I feel free and awesome. So I try to keep it pretty positive.

Real Life Diet

The Real-Life Diet of David Arquette, Who Is on a Quest for Professional Wrestling Redemption

A new documentary follows the Scream star as he loses 50 pounds, learns jiujitsu, and hits the independent circuit.

Originally Appeared on GQ

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The Real Life Diet of Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts - Yahoo Lifestyle

Dieticians Digest by Emily Schmidt

You may have heard of the Mediterranean diet before, and perhaps associate it with eating healthy for your heart. Based on significant research, this is very true. However, this pattern of eating goes beyond lowering death risk from cardiovascular disease and stroke. It may also lower cancer risk, reduce your chance of developing Alzheimers and Parkinsons diseases, help with depression and potentially provide benefits for inflammatory conditions like arthritis.

This eating style is named after the Mediterranean region due to research finding that the diets of many living in this area such as Greece and Italy are associated with reduced disease risk and improved health. Some common denominators of what these cultures eat include an abundance of plant-based foods such as fruits, vegetables, legumes and beans, nuts and seeds, and a focus on lean proteins fish and shellfish, white meat as well as healthy fats, such as olive oil. In fact, the Mediterranean diet is considered a high fat diet, with up to about 40% of calories coming from fat. The big difference between this and other trendy high fat diets, such as the keto diet, is the much larger focus on unsaturated fats. Polyunsaturated and monounsaturated fats come from foods such as olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado. The Mediterranean eating pattern also recommends limiting red and processed meats, high-fat dairy products, and refined sugars, especially from sweetened beverages and desserts. Some specific guidelines include:

Emily Schmidt

Vegetables: 2 or more servings daily (1 cup raw or 1/2 cup cooked) include some raw veggies; avoid boiling and steam, roast, bake, etc. instead; focus on fresh or frozen

Fruit: 2-3 servings daily (1 whole fresh fruit or 1 cup) avoid juices, focus on fresh or frozen

Fish and shellfish: At least 3 servings/week (3-5 ounce fish or 6-7 ounce shellfish = 1 serving), such as salmon, walleye, tuna, trout, shrimp, crab, lobster and more

Lean white meats: chicken and turkey without skin, 3 ounce = 1 serving (size of deck of cards)

Legumes and beans: 3 or more servings per week (1 serving = cup), such as lentils, black beans, kidney beans, peas, etc.

Grains: Choose 100% whole grains; good source of vitamins, minerals and antioxidants many in Mediterranean region dip bread in olive oil.

Nuts and seeds: At least 1 serving per week (1/4 cup) serving size is important as theyre high calorie/fat. Have a handful of raw, unsalted nuts or seeds for a snack or sprinkle on a salad or oatmeal.

Healthy fats: Olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado

Dairy: Choose lower fat varieties; limit fatty cheeses to once per week.

Hydration: Drink mostly water, avoid sugar-sweetened beverages. Optionally, red wine may be included no more than 5 ounces/day for men, 3 ounces/day for women for health benefits.

Cooking tips: Cook with a multitude of herbs and spices, garlic-and-onion-infused tomato sauce and extra-virgin olive oil for low-heat cooking methods and salad dressings. Limit use of salt.

Other considerations: Stay physically active at least 150 minutes moderate exercise per week and focus on mindful eating. Take time for your meals and snacks, pay attention to eating and avoid distractions, and enjoy eating with family and friends.

Dont view the Mediterranean eating style as a strict all or none diet. Rather, see it as more of a lifestyle and pattern of eating and healthy behaviors, where taste and flavor are still very much valued and emphasized. Visit the American Heart Associations website or Mayo Clinics website for recipes and more information.

Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with her son and family.

Continued here:
Dietician's Digest: The Mediterranean diet what is it really all about? - Albert Lea Tribune - Albert Lea Tribune