Category Archives: Diet And Food

Getting older can be a frightening prospect, especially when it comes to one particular health concern: dementia. According to a 2016 survey conducted by the U.K.'s Alzheimer's Society, over 55 percent of people put off dementia screening for at least a year for fear of being diagnosed. Sixty-two percent of respondents "felt a diagnosis would mean their life was over."

Yet for all that worrynot to mention the urging of health authoritiesrelatively few people take proactive measures to maintain their neurological health. Now, experts say there's one simple thing you can do to slash your dementia risk by 30 percent and your Alzheimer's risk by 45 percent. Read on to learn how you can take your cognitive health into your own hands, and which other interventions can lower your risk factors even further.

READ THIS NEXT:If You Can't Do This, Your Dementia Risk Skyrockets, New Study Says.

While there is no one way to guarantee a dementia-free future, experts say several things can lower your risk. Useful interventions include maintaining a healthy diet and weight, quitting smoking, and keeping your alcohol consumption under the recommended limit, says the U.K.'s National Health Services (NHS).

Additionally, it's important to avoid or treat any health conditions that raise your risk of heart disease, stroke, or diabetes, since these are known to increase your dementia risk. Maintaining healthy blood pressure, cholesterol, and blood sugar levels is key to reducing your dementia risk.

READ THIS NEXT:If You Do This at Night, You May Be at Risk of Lewy Body Dementia, Experts Warn.

In addition to these other interventions, there's one more easy way to slash your dementia riskand it appears to be the most effective one of all. "Doing regular physical activity is one of the best ways to reduce your risk of dementia. It's good for your heart, circulation, weight and mental wellbeing," writes the Alzheimer's Society, noting that both aerobic activity and strength training are beneficial. "Each type will keep you fit in different ways. Doing a combination of these activities will help you to reduce your risk of dementia."ae0fcc31ae342fd3a1346ebb1f342fcb

In fact, a study which looked at the health habits of 2,235 men in Wales over the course of 35 years learned that when compared to not smoking, moderate alcohol intake, healthy body weight, and healthy diet, regular exercise had the single greatest impact on one's chances of developing dementia.

However, taking a comprehensive approach to lowering dementia risk is still advised, rather than focusing on just one factor. The study concluded that subjects who followed four or all five of these interventions were 60 percent less likely to later develop dementia.

The Alzheimer's Society notes that getting regular exercise during middle age is especially protective against dementia later on. "Several prospective studies have looked at middle-aged people and the effects of physical exercise on their thinking and memory in later life," their experts write. "Combining the results of 11 studies shows that regular exercise can significantly reduce the risk of developing dementia by about 30 percent," they explain, noting that Alzheimer's risk was reduced by 45 percent.

The NHS recommends that you "follow the recommended guidelines of doing at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, or dancing. You should also do strengthening exercises at least twice a week, such as gardening or yoga."

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Though many researchers have focused on the long-term, brain-boosting benefits of exercise, some studies suggest that you may be able to see improvements in as little as one month.

"In the short term, aerobic exercise can also improve the performance of healthy adults on thinking tests," says Alzheimer's Society. "Pulling together the results of 29 clinical trials, a month or more of regular aerobic exercise resulted in improvements in memory, attention, and processing speed when compared with regular non-aerobic exercise such as stretching and toning."

Speak with your healthcare provider if you have any questions about how to safely begin a new exercise regimen.

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The One Thing Experts Say You Need to Do to Slash Your Dementia Risk Right Now Best Life - Best Life

It is probably fair to say that extreme sports are not everybody's cup of tea. It might be that the idea of speeding down a steep icy mountain on participating in a triathlon may not be your thing. If you are somebody that enjoys these types of endeavors, safety needs to be the first priority.

Part of the way that athletes can stay safe while participating in extreme sports is to be able to participate at their optimum level. To make sure you are performing at peak levels, it is crucial to train and prepare before heading out on your next adventure. Here are some great tips for extreme athletes.

Make Sure That You Are Paying Close Attention to Your Diet

There is no getting around the fact that some necessary health tips for extreme sports include paying meticulous attention to what you eat and drink. This attention to detail consists of what you eat and drink before, during, and after any extreme activity.

For most normal athletes getting enough carbohydrates in their diet is relatively easy because, in general, most diets contain enough to get us through a typical workout. If you are doing something extreme that will last quite a while, you should plan on loading up on carbohydrates for at least 3 to 4 days before the activity.

Many extreme athletes turn to DFT patches from makers such as Le-Vel for increased nutritional levels, but they often wonder what is the thrive experience they feel in activities. Another choice is to turn to sugar to get the desired rush. While sugar is an excellent source of quick energy in everyday life, it is also something that can drastically speed up dehydration. When you are participating in extreme sports, the last thing you want to do is face the problem of dehydration. That is why it is important not to drink or eat anything with sugar for at least 30 minutes before you start an extreme activity.

If you are going to be doing a long and grueling extreme sport, you need to get into the habit of snacking while you exercise. Your body will most assuredly burn more calories than you will have available before your long workout, so make sure you are refueling during your work. This refueling can include sports bars, gels, and drinks that offer a great way to get this nutrition straight to your muscles.

Just as important as ensuring you have the proper fuel before and during your workouts, it is vital to make sure you reload your body after strenuous exercise. After a long bout of extreme sports, you'll need something that boosts your energy level over the long term.

This boost can come in the form of carbs that release much more slowly, such as vegetables, bread, and whole-grain pasta. Drinking things such as chocolate milk can also offer an outstanding balance of proteins and carbohydrates you need after a challenging workout.

While many athletes try to power up on proteins as much as possible, extreme athletes need this protein even more. That said, you can overeat protein and damage your body rather than help your body. If you eat a diet with plenty of lean meats, eggs, fish, beans, and nuts, you'll get all the protein you need for your extreme activities.

Stay Hydrated and Warm

Two other essential elements of effective and safe extreme activity are to make sure you get plenty of water and make sure you get warmed up before any activity. Your body will lose a lot of water during extreme sports, so make sure you're getting plenty of water in your body both before and during workouts. It is also essential to get plenty of warm-up time before your activity because cold muscles are much more likely to get injured.

Extreme sports can offer thrills that often cannot get found in other parts of our lives. To make sure you do them safely, follow these tips to put your body in the best possible position to achieve great results.

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Health Tips for Those Participating in Extreme Sports - Teton Gravity Research

Detox and cleanse have become popular buzzwords in the health and wellness industry, associated with all types of diets, supplements, therapies and regimens that are meant to help people lead healthier and happier lifestyles. Chances are you know at least one person whos an avid promoter of detox programs and speaks highly of the benefits they provide, and how theyve changed their life for the better.There are certainly a lot of people who swear by detox routines, and a lot of companies that provide a variety of products and services in this respect, so it can be extremely tempting to join their ranks. But if youre going to jump on the detox bandwagon and test its effectiveness for yourself, you should know a bit more about whats behind the concept, the advantages it offers and how you should approach a full-body detox safely.

When it comes to improving your health and wellness, knowledge is power, so lets take a closer look at some of the most important aspects to take into consideration and the supplements that can help you achieve your detox goals the right way.

First things first, we have to set the record straight on what a detox implies. To put things simply, a full-body detox, also known as a cleanse, encompasses a variety of practices and habits that people adopt to eliminate toxins and harmful substances from the body, such as alcohol, tobacco or refined sugar.

This is usually done by following a certain diet, fasting, taking supplements, doing a juice cleanse, a colon cleanse or similar procedures. It has to be mentioned that this type of detox or cleansing is completely different from the detox performed in healthcare centers to treat drug or alcohol addiction.

The body has a complex in-built detox system that involves the liver, kidneys, digestive tract, lymphatic system, lungs and skin. However, sometimes a little boost may be required to support the bodys natural detoxification process, and thats where cleanses come into play. The potential benefits of undergoing a full-body detox include promoting weight loss, improving sleep , reducing inflammation, boosting energy and improving overall health.

As you may assume, theres a wrong and a right way to approach a full-body detox, so heres what you should keep in mind if you want to give it a go.

Ensuring optimum levels of hydration is essential for staying in good health, but hydration becomes even more important when detoxing because water activates our metabolism and flushes toxins out of the body.

If you want your bodys detox pathways to work effectively, you have to eat a nutrient-rich diet. Cut out alcohol, caffeine, refined sugar and processed foods and replace them with fresh fruits and vegetables and whole foods.

Sleep supports the detox process by helping brain cells remove toxins from the body as youre resting.

Not all detox supplements and products that promise amazing results are created equal, so you have to do your research and make sure that the products youre using are both safe and effective.

Speaking of supplements that can help you step up your detox game, Inno Supps provides one of the best options on the market. Its enough to read a few Inno Supps reviews to understand what makes them stand out from the crowd. But if youre eager enough to learn more about their products, heres what you should know:

Reading Inno Supps Inno Cleanse reviews will give you an accurate idea of what to expect. We encourage you to do your own research, but were also going to give you a helping hand by providing a quick overview.

Inno Cleanse uses natural ingredients to help you get rid of the toxins that accumulate in your gut and intestines, so you can experience a full-body detox. This formula ensures fast results, as youll be able to feel its effects within 24-48 hours of taking it. The unique mix of natural ingredients that includes cascara sagrada , cape aloe, fennel seeds, bentonite clay, and milk thistle can help with:

Cleanses are all about supporting your natural detox system and getting rid of all the toxins and waste accumulated in the body that affect your health. So, if you want to get ready for a full-body detox, make sure you follow adequate practices and use the right ingredients like the ones in Inno Cleanse for optimum results.

NOTE: This article is a contribution from our advertiser and does not necessarily represent the views of Medical Daily

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The natural way to cleanse and rejuvenate your body | The Paradise News - The Paradise News

Motion sensors

A motion sensor light or LED lights are a great way to stop foxes from returning.

Pol Bishop, a gardening expert working forFantastic Gardeners said: Foxes hate light. They will often get spooked and run away if any sudden lighting appears.

I strongly recommend investing in asensitive motion sensor lightand attach it close to where the fox often goes. Its a very effective way to deter them from your garden, he told Real Homes.

Sprinklers can also be used to deter foxes as they are easily scared by a burst of water.

However, there are currently hosepipe bans in place across England, so the option of using a sprinkler to deter foxes shouldnt be considered.

High-pitched ultrasonic fox deterrents are also available, and while they are inaudible to humans, foxes, and other wildlife can hear them, and while they are effective, they can cause distress.

READ MORE:How to get rid of ants 'before theyve even had a chance'

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5 very effective and safe ways to deter foxes from your garden - They wont return! - Express

Fasting aside, on a daily basis one of the best things we can do for our health is to stop eating all day long in order to allow our digestion to do its thing, without piling more food on top. Its our snack culture of frothy coffees, mid-morning health bars, 4pm pick-me-ups or the late-night indulgences that isalso causing rising obesity levels.

According to a recent report conducted by Cancer Research UK, it is estimated that over 21 million UK adults will be obese by 2040, which equates to almost four in 10. Dr Wilhelmi de Toledo says: Snacking, especially of ultra-processed foods, triggers the secretion of insulin by the pancreas, making the metabolic switch to ketosis and fat burning impossible. She tells me that fat layers then accumulate and this magic spring cleaning of our cells cant occur. She also says that snacking late inthe evening means we dont sleep aswell, which then has knock-on healthimplications.

Obviously there may be some people who, for health reasons, shouldnt go for sustained periods without food, but the majority of us need to stop being afraid of a hunger pang. Recently Ive been trying hard not to eat between meals. What Ive found is that it definitely makes mealtimes taste better, and when I feel my tummy rumble I tell myself that its OK to be a bit hungry. Whether it can help shift my perimenopausal tummy is yet to be seen, but I think Dr Wilhelmi de Toledo will say Ineed to ditch those lattes first.

The verdict: fact

Follow @susannahtaylor_

For medically guided fasting visit buchinger-wilhelmi.com

Please consult your doctor before embarking on a new health regime.

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Why we would all benefit from feeling the odd hunger pang - The Telegraph

National Highways are warning drivers of potential traffic concerns on Saturday, August 13, as the heatwave continues. Many are planning to go on holiday this day and opting to drive, with many also affected by the rail strikes, where nine train companies will not be running.

Aside from the potential traffic chaos, drivers are being warned of motoring fines they face for trying to beat the heat at the wheel.

Britons may face fines up to 5,000 for wearing the wrong shoes when driving this week.

The DVSA urges drivers to wear shoes with a sturdy sole, which should be no thicker than 10mm, provide enough grip to stop from slipping off the pedals and not restrict ankle movement.

This may also rule out flip flops, which could lead to fines, nine penalty points and even a driving ban for driving without due care and attention.

READ MORE:Drivers urged to use little-known button to slash fuel consumption

This advice is no different during periods of hot weather and during the summer holiday season.

We urge everyone travelling to be well prepared and check their vehicles before setting out.

These safety checks include checking your tyres, oil and coolant levels and importantly, ensuring you are carrying plenty of drinking water, fluids and provisions.

We want everyone to arrive at their destinations safely, so please plan ahead and check travel conditions before starting your journey.

The Met Office warned that travel delays would be possible with more people visiting coastal areas, lakes, rivers and other beauty spots.

Simon Brown, Services Director for the Met Office, said this was the second significant period of extreme heat the UK has faced this year.

While temperatures are not as high as in the extreme heat warning during mid-July, parts of the country may experience temperatures in the mid-30s.

This is expected in southern England, the Midlands, south Yorkshire and Manchester.

He added: The difference is the time of the week which coincides with UK holiday turnaround and the duration is longer.

During particularly hot weather, drivers should make sure their engine stays within the normal operating temperature range.

However, if it begins to overheat, they are advised to find somewhere safe to stop and allow it to cool down.

Englands motorways and major A roads are highly resilient to extremes of weather, including hot weather.

The design standards applied to National Highways roads are considered best practice and are adopted by other countries around the world.

Read more:
Drivers warned of huge fines for wearing flip flops and eating ice cream during heatwave - Express

We all wish there was a bulletproof answer on how to lose weight. Every day, another celebrity is enthusing about the increase in energy and glowing skin they got simply by switching to X or Y diet. There's no magic bullet, this we know. But there are types of diets out there that can help you lose weight, in combination with other healthy lifestyle choices. There are also fad diets that will do nothing for youand possibly even endanger your health.

So we set out to gather all the info for you on all different types of dietslow-carb diets, keto diets, fasting diets, diets that work and diets that don't. We list the pros and cons and other key facts to know when you're searching for how to lose weight. Read on for the real skinny on diets.

The basics: A four-phase plan, the diet starts out severely restricting carb consumption and gradually increases the amount allowed.

Positives: Stresses nutrient-rich foods. Effective for weight loss. The original plan from Dr. Atkins' New Diet Revolution by Dr. Robert Atkins has been updated to offer variations that meet individual needs and preferences.

Drawbacks: Requires tracking carbs. Fairly restrictive, especially in the first phases. Some may find the diet difficult to follow long-term and may gain back lost weight as they reintroduce carbs, meaning this diet won't work for everyone.

Worth noting: Rob Lowe follows the Atkins Diet.

The basics: Eat whole foods onlyfoods that are not processed or refined for 30 days. Check out this list of Whole30-approved foods.

Positives: Encourages followers to connect food choice to how they feel, so that even after the 30 days they may continue to focus on nutrient-rich, non-processed foods.

Drawbacks: Restrictive, so it may be difficult to stick with, even for 30 days.

Worth noting: While many diet plans offer substitutes for sweets or crunchy/salty snacks, Whole30 discourages faux treats even if they are made with approved ingredients.

Related: Whole30 vs KetoWhich Diet Is Better for Losing Weight?

The basics: Eat like a caveman, focusing on lean meats and fish, nuts and seeds, fruits and vegetables. Avoid dairy, sugar, legumes and grains.

Positives: Effective for weight loss, appetite control, lowering blood pressure.

Drawbacks and concerns: Eliminating dairy, grains and legumes can reduce the amount of calcium, fiber and other nutrients that are considered vital to a healthy diet.

The basics: High protein, extremely low carb

Positives: Meals leave you feeling full. No calorie tracking. Quick weight loss.

Drawbacks and concerns: The emphasis on protein may come at the expense of important nutrients. Restrictive.

Worth noting: The Dukan Dietby Pierre Dukan is basically an extreme ketogenic diet, split into four phases. The plan is extremely structured, so it works best for people who want a long list of rules to follow.

The basics: Low carb and intermittent fasting

Positives: Stresses nutrient-rich foods. Discourages processed foods.

Drawbacks and concerns: The Dubrow Dietby Heather and Terry Dubrowfocuses on appearance over health as the motivating force for the diet. The calorie counts for some forms of the diet may be too low for health improvement or weight loss.

The basics: Eat more carbs on days when you are physically active, fewer on rest days.

The theory: Eat carbs when you need them for fuel and your body will burn them up. Otherwise, all you are doing is storing up extra calories.

Positives: It includes complex carbswhole grains, fruits and vegetablesthat most dietitians consider vital.

Drawbacks and concerns: Consider that carb cycling usually gets associated with serious athletes. This approach to diet works best for people who engage in high intensity workouts regularly.

The basics: Moderate carb, high fat, discouraging processed and refined foods. Urges you to eat like your grandparents did, focusing on simple fresh foods. The Wild Dietby Abel James was introduced in 2015.

Positives: Effective for weight loss. Includes one weekly cheat meal to prevent feeling deprived and binging. No calorie counting.

Drawbacks and concerns: Restricts some complex carbohydrates, such as grains and beans, that provide important nutrients and fiber. The recommendation to stay with grass-fed beef, pork and chicken, wild caught fish and wild game may be costly.

The basics: 10-day high protein, low carb, low dairy.

Positives: Plant-forward. Eliminates processed foods and added sugars. Full plan addresses your relationship to food with the intent to instill a healthier approach to food choices.

Drawbacks and concerns: Restrictive. May be costly.

Worth noting: Creator Amelia Freer has written a number of follow up books since the original Eat. Nourish. Glow.

The basics: Consume lean proteins and low glycemic-index fruits and vegetables

Positives: Flexible. Balanced. Effective for weight loss. Includes regular exercise as part of the plan.

Drawbacks and concerns: Meal prep may be time-consuming.

The basics: A Weight Watchers membership program offers personalized meal plans, community support and accountability combine to encourage balanced eating and portion control.

Positives: Some form of WW (formerly Weight Watchers) has been around for decades, and long-term studies show that it is effective for weight loss. It doesnt restrict specific foods.

Drawbacks and concerns: Can be costly. There is a tiered membership fee, with prices rising to gain access to additional benefits such as workshops and personal coaching.

Related: I Lost 195 Pounds and Quit Emotional Eating: A WW Success Story

The basics: Limit red meat, increase consumption of fish, use healthy fats like olive oil.

Positives: Proven effective for heart health. No calorie counting or food tracking. Few restrictions.

Drawbacks and concerns: This is not actually a diet for weight loss, though many can drop extra pounds if they focus on the foods emphasized on the diet over empty-calorie processed foods and sugary drinks.

Related: 25 Facts About the Mediterranean Diet You Need to Know

The basics: Low sodium, nutrient conscious

Positives: Though designed specifically to prevent high blood pressure, DASH (Dietary Approaches to Stop Hypertension) emphasizes healthy choices in all food groups (yes, even carbs!) and can have a positive effect on people with other health conditions.

Drawbacks and concerns: Eliminates beef and bacon, which may be hard for some people to give up completely.

Worth noting: DASH was created by the National Institutes of Health, is recommended by numerous national health organizations and consistently ranks high among dietitians and physicians because it's a diet that works for many.

The basics: Its all in the name. Consume no more than 1200 calories a day

Positives: Effective for weight loss. No restricted foods.

Drawbacks and concerns: Focusing on calories alone may encourage unhealthy eating habits. Many people will feel hungry on a 1200 calorie diet.

The basics: USDA-approved plan that recommends portions in the five food groups, based on your weight and health goals.

Positives: No food is restricted, but nutrient-rich foods are emphasized. Encourages gradual change to diet, making it easy to adopt. The MyPlate graphic that divides a plate into healthy portions of food groups is helpful for people learning how to create a balanced diet,

Drawbacks and concerns: Taking the next step, with the more personalized MyPlate plan, requires tracking your food and calculating calories. The plan does not address sweets, alcohol or fats in its food groups.

The basics: Tune in to true hunger, recognize fullness and eat whatever you like.

Positives: Removes the diet mentality that categorizes food as good or bad. Puts you in tune with your body.

Drawbacks and concerns: Long and difficult learning process. Vague guidelines for achieving success.

The basics: Pay close attention to every aspect of eating and your bodys response to food. Eat slowly and deliberately.

Positives: Causes you to think before you eat andto recognize hunger and fullness. Eating slowly allows your brain to catch up with your bodys signals of fullness. Helps to identify emotional eating triggers.

Drawbacks and concerns: Long and difficult learning process with few guidelines.

Worth noting: It sounds like the opposite of intuitive eating, but mindfulness shares the same basic goal of understanding your body when it comes to hunger and fullness.

The basics: Avoid all foods with artificial ingredients. Stick to whole, natural foods only.

Positives: Eliminates processed foods that can cause weight gain and health issues. Lowers consumption of sugar and salt.

Drawbacks and concerns: This diet can be costly and time-consuming. Restrictive.

The basics: Low sugar, nutrient-dense foods.

Positives: Emphasis on adding fruits and vegetables to meals. No calorie counting. Effective for weight loss.

Drawbacks and concerns: After the initial phase, which restricts certain foods for two weeks; followers are expected to stick to eating healthy foods but have few restrictions. Some people may overdo it when reintroducing off-diet foods.

The basics: Balance protein (40%), complex carbs( 30%)and fat (30%) in every meal and snack

Positives: Eliminates processed foods (called carbage by diet creator Bob Harper.) Emphasizes fiber-rich carbohydrates as part of a balanced diet. Effective for weight loss.

Drawbacks and concerns: Specifies times of day when you can eat certain foods.

Worth noting: Bob Harper wrote a book touting this diet after he suffered a heart attack.

The basics: Low sugar, emphasis on fish over meat, healthy oils and fats. Focused on reducing inflammation that may cause weight gain and health problems.

Positives: Eliminates processed foods. Not too restrictive.

Drawbacks and concerns: Some of the restricted foods may be difficult to give up. Goodbye coffee!

Related: Dr. Travis Stork Reveals His Secret Battle With Chronic Painand Which Diet Helps

The basics: Similar to paleo and anti-inflammatory diets, with additional restrictions.

Positives: Encourages eating more vegetables. Eliminates processed foods. May help people with chronic digestive issues such as irritable bowel syndrome and autoimmune diseases such as lupus and psoriasis, though there are no conclusive studies.

Drawbacks and concerns: Extremely restrictive and so difficult to stick with long term.

Worth noting: This diet was designed specifically to combat autoimmune disease symptoms.

The basics: Prepackaged meals delivered to your home, supplemented with fresh produce that

Positives: Focused on portion control and foods low on the glycemic index. Easy to follow since meals are delivered right to you and you dont have to track calories or macronutrients. Personalized meal plans based on answers to a quiz. Effective for weight loss.

Drawbacks and concerns: Difficulty navigating meals away from home. Can be costly.

The basics: Prepackaged meals and weekly diet coaching

Positives: Easy to follow. Effective for weight loss. Encourages exercise as part of the plan. Help in transitioning to a healthy meal planning once you near your goal weight.

Drawbacks: Difficulty navigating meals away from home. Can be costly.

The basics: Lean meats, low-glycemic carbs, unsaturated fats.

Positives: Effective for long-term weight loss. No counting calories or macros. Offers a transition plan for healthy eating after reaching goal weight. A prepackaged meal delivery plan is available. Considered heart healthy.

Drawbacks and concerns: Some may find the diet too restrictive.

Worth noting: First published in 2005 , The South Beach Dietby Dr. Arthur Agatson has an update, The New Keto-Friendly South Beach Diet.

The basics: Make healthy food choices 80% of the time, indulge 20% of the time

Positives: No food is completely restricted. Counteracts feelings of guilt about food, so tendency toward binging is reduced.

Drawbacks and concerns: Without keeping track of food, most people underestimate what they eat in a day. Easy to overdo the junk food.

The basics: A combination of the Mediterranean and DASH diets designed to improve brain health and reduce the risk of Alzheimers. This is not intended as a weight-loss diet.

Positives: This diet focuses on incorporating foods related to brain health, including leafy greens and berries. Easy to follow. Wine is part of the diet!

Drawbacks and concerns: Vague guidelines and little research about its effectiveness.

The basics: Low glycemic index foods balanced with lean proteins, preferably locally produced and organic.

Positives: Focuses on nutrient-dense whole foods. Environmentally friendly. No calorie counting. Effective for weight loss.

Drawbacks and concerns: Can be costly. Shopping for local foods may be time consuming in some areas. Meal preparation can take an hour or more.

The basics: Five prepackaged meals/snacks a day, delivered to your home.

Positives: Offers different plan options to suit personal preferences. Includes diet coaching to encourage long-term healthy food choices. Easy to follow.

Drawbacks and concerns: Costly. Difficult to follow away from home.

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100 Types of Diets: Which Diet Plans Work, Rules, Pros & Cons - Parade ...

For many decades now, health authorities have recommended a low-fat diet.

This recommendation has been widely accepted in the mainstream medical community.

Although recent studies have raised some questions about the validity of these guidelines, most health authorities have not changed their position.

The issue is still controversial and the guidelines remain largely unchanged, even though their scientific foundation has weakened (1, 2).

So are low-fat diets truly effective at preventing heart disease or promoting weight loss? This article sums up the evidence.

The standard low-fat diet recommended by health authorities contains less than 30% of daily calories from fat.

Very low-fat diets generally provide 1015% (or less) of total calories from fat.

Additionally, many health guidelines recommend that the daily calorie contribution of saturated fat should not exceed 710%.

Most studies investigating low-fat diets seem to follow these definitions.

The low-fat diet generally provides less than 30% of total calories from fat, whereas very low-fat diets provide less than 1015%.

Low-fat diets are often recommended for people who need to lose weight.

The main reason behind this recommendation is that fat provides a greater number of calories per gram compared to the other major nutrients, protein and carbs.

Fat provides roughly 9 calories per gram, whereas protein and carbs provide only 4 calories per gram.

Studies show that people who reduce their calorie intake by eating less fat lose weight. Although the weight loss is small, on average, it is considered relevant for health (3).

But how effective is a low-fat diet compared to a low-carb diet?

Low-carb diets are usually high in both protein and fat.

When food intake is closely monitored and controlled, low-fat diets seem equally as effective for weight loss as low-carb diets.

At least, these were the results of a small study in 19 obese adults who spent two weeks in a metabolic ward, which is a highly controlled lab environment (4).

However, the study period was short and the environment didnt reflect a real-life situation.

Studies in free-living people generally agree that low-fat diets are not as effective as low-carb diets (5, 6, 7).

The reason for this inconsistency is unclear, but the most likely explanation is that low-carb diets are usually associated with greater dietary quality.

They tend to focus on whole foods, such as vegetables, eggs, meat and fish. They also encourage skipping most junk foods, which are usually high in refined carbs or added sugar.

Additionally, low-carb diets based on whole foods tend to be higher in both fiber and protein than low-fat diets.

A successful low-carb diet may promote weight loss in the following ways:

Simply put, low-carb diets work because they promote a healthier diet.

In contrast, going on a low-fat diet without emphasizing food quality may lead to an increased intake of junk foods high in added sugar and refined carbs.

Low-fat and low-carb diets are equally effective for weight loss in highly controlled situations. However, in free-living obese people, low-fat diets tend to be less effective than low-carb diets.

The low-fat guidelines were first published in 1977. Since then, many of the major health organizations have not changed their position.

The introduction of the low-fat guidelines seems to have marked the beginning of the obesity epidemic. The following picture speaks more than a thousand words:

Of course, many things were changing in society at the time and this graph does not prove that the guidelines caused the obesity epidemic.

However, I personally find it plausible that demonizing fat and giving refined carbs and sugar the green light may have contributed to it.

When consumers started believing that fat was the root of all evil, all kinds of low-fat junk foods flooded the market.

Many of these foods were loaded with refined carbs, sugar and trans fats, which are associated with heart disease, diabetes, obesity and all those diseases the low-fat diet was meant to treat (11, 12, 13).

The low-fat guidelines were first published in 1977. The obesity epidemic started around the same time, but its unclear whether the two are connected.

When the low-fat guidelines were conceived, scientists believed that saturated fat was a significant cause of heart disease.

This idea shaped the dietary recommendations of the following decades. It explains why health organizations started discouraging people from eating foods high in saturated fat, such as eggs, fatty meat and full-fat dairy.

The guidelines were based on weak evidence at the time and not all scientists agreed. They warned that advocating for a low-fat diet could have unforeseen consequences.

Today, high-quality research suggests that saturated fat is not the villain it was made out to be. Several recent studies indicate there is no significant link between saturated fat and heart disease (14, 15).

However, replacing saturated fats with polyunsaturated fats may have benefits for heart health, probably because of their anti-inflammatory effects (16).

But the standard low-fat diet doesnt only recommend reduced saturated fat intake. The guidelines also advise people to restrict their fat intake to less than 30% of their total calorie intake.

A number of studies show that lowering overall fat intake doesnt improve heart health (1, 17, 18, 19).

Eating too little fat may even adversely affect risk factors for heart disease.

LDL cholesterol is often referred to as the bad cholesterol. However, this is only half true. The size of the LDL particles is also important.

The more small particles you have, the greater your risk of heart disease. If the particles are mostly large, then your heart disease risk is low (20, 21, 22, 23, 24).

The thing with low-fat diets is that they can actually change the LDL from the harmless large particles to the harmful, artery-clogging small, dense LDL (24, 25, 26).

Some studies also show that low-fat diets can reduce HDL the good cholesterol and raise blood triglycerides, another important risk factor (27, 28, 29).

Low-fat diets may adversely affect levels of blood lipids, LDL pattern, HDL and triglycerides, potentially raising the risk of heart disease.

The low-fat guidelines introduced in 1977 were not based on solid evidence.

While recent studies have weakened their scientific foundation even further, the debate continues.

One thing is clear. Eating less fat is not always the best way to lose weight. Low-carb diets tend to be more effective for most people.

The association of fat with heart disease is more controversial and complex. Overall, cutting your fat intake is not likely to reduce your risk of heart disease.

Rather than worrying about your total fat intake, focus on improving the quality of your diet. Eating more whole foods and healthy fats is a good way to start.

Link:
Do Low-Fat Diets Really Work? - Healthline

Low-carb diets work.

That is pretty much a scientific fact at this point.

At least 23 high quality studies in humans have shown this to be true.

In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that were still being told to follow (1, 2).

Low-carb diets also appear to have an outstanding safety profile. No serious side effects have been reported.

In fact, the studies show that these diets cause major improvements in many important risk factors (3).

Triglycerides go way down and HDL goes way up. Blood pressure and blood sugar levels also tend to decrease significantly (4, 5, 6, 7).

A high percentage of the fat lost on a low carb diet comes from the belly area and the liver. This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease (8, 9, 10).

These diets are particularly effective for people with metabolic syndrome and/or type 2 diabetes. The evidence is overwhelming.

However, there is a lot of controversy about why these diets work.

People like to debate the mechanism, the stuff that is actually going on in our organs and cells that makes the weight go off.

Unfortunately, this is not fully known, and chances are that it is multifactorial as in, there are many different reasons why these diets are so effective (11).

In this article, I take look at some of the most convincing explanations for the effectiveness of low carb diets.

Read more:
Why Do Low Carb Diets Work? The Mechanism Explained - Healthline

With all the chatter out there about the alkaline diet, its easy to think that maybe theres something to it. It has a science-y name that rings of chemistry-based truth. There are easy-to-follow lists all over the internet telling you what to eat and what to avoid. Pro athletes are hyping it. Celebrity influencers are all over it. Maybe this is the real deal, right?

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Except, like so many things in life, the claims made by fans of the alkaline diet arent so clear cut. And its promise to hack your bodys functions just doesnt stand up to scientific rigor.

All in all, the alkaline diet can be safe and beneficial if done right, says registered dietitian Anthony DiMarino, RD. This diet can help keep you healthy, but not for the reasons you might think.

DiMarino breaks down the pros and cons of this trending diet so you can decide if going alkaline is right for you.

If you remember much from science class, or if you spend time maintaining a pool or garden, you might be familiar with pH a measurement of how acidic or basic (alkaline) a solution is. Its scored on a scale of 0 to 14.

The alkaline diet is based on the unproven notion that there are health benefits to be gained by moving your body chemistry to the alkaline side of the scale. Proponents of the diet say that by eating foods that are alkaline, instead of acidic or neutral, youll:

Heres the thing, though: Some parts of your body are naturally acidic. Some parts of your body are naturally alkaline. And theres not really anything you can do to change that nor would you really want to.

Your body is a smart machine. It regulates pH very well on its own, DiMarino says. Our stomachs are very acidic, so they can break down food. Our skin has a slightly acidic pH to protect against bacteria. Our lungs and kidneys work to remove metabolic waste and keep our body pH where it needs to be.

Your blood stays at an alkaline level between about 7.2 and 7.4. If the pH falls out of that range, it can be fatal. Lucky for us, though, nothing you eat will change your blood pH.

The alkaline diet emphasizes choosing natural foods that are generally good for you, so in some ways, it can be a benefit to your health. But its not without some downfalls.

DiMarino considers the pros and cons.

Unlike some other fad diets (heres looking at you, fruitarians), the alkaline diet is packed full of foods that have high nutritional value. It restricts added sugars and encourages avoiding packaged foods in favor of fresh foods that are well-known for their health value.

The alkaline diet encourages low-processed, whole foods, which have been shown to prevent disease in the long term, so in that respect, it can be considered a healthy eating pattern, DiMarino notes.

Some of the pillars of an alkaline diet are foods we know to be solid staples of a healthy diet:

These are some of the same foods that research has shown to be heart-healthy, weight loss-friendly and all-around good for you. So it stands to reason that, yes, when you make healthy, whole foods the basis of your diet, you can reap some serious health benefits.

Protein is important to help grow and repair muscle, supply nutrients to your body and much more. But if youre adhering closely to the alkaline diet, many common sources of protein are off limits.

The alkaline diet is a plant-based diet. Similar to a vegan diet, it doesnt allow for any animal proteins, including meats, eggs or dairy. People who follow a vegan diet can get sufficient nutrients from plant-based proteins like:

The strictest followers of the alkaline diet, however, will say these foods are acidic or acid-forming and should be avoided. Other alkaline diet followers allow for small amounts of plant proteins, from soy or lentils for example.

Following a rigid alkaline diet will make it difficult to get enough nutrients like protein, iron and calcium, DiMarino cautions. Low protein can cause loss of muscle mass. Low iron can cause anemia. And low calcium can be a risk to your bone health.

The U.S. Department of Agriculture recommends:

If youre committed to food sourcing and meal prep (or if you have a personal chef la Hollywood royalty), an alkaline diet can fit into your lifestyle. But the barrier to entry may be too high for some people.

Keeping all the right fruits, veggies and grains on hand (and fresh) requires some careful planning on your part. Whole, nutritious foods arent readily available to all people in all seasons, and their cost can be a barrier. Theres even alkaline water on the market, sold at a premium.

An alkaline diet is not inherently easy to follow, DiMarino says. It focuses almost exclusively on whole, unprocessed foods, which can depend on the season and may be hard to find sometimes. These foods tend to be more expensive and labor-intensive. An alkaline diet can be sustainable, but you need to be able to plan it carefully and ensure youre meeting your nutritional needs.

When youre following an alkaline diet, eating in restaurants, getting take-out or grabbing a convenient quick bite could prove difficult. And not everyone has time or experience in pre-planning and preparing each meal and snack to ensure optimal nutrition.

People following the alkaline diet regularly use what they call a dipstick to analyze the pH in their urine to see if the diet is working. While its true that the pH of your pee will change from acidic to alkaline if you follow an alkaline diet (and pretty quickly, too), DiMarino says the pH of your urine doesnt reflect anything about the current state of your health.

Our urine is a great way to get rid of the metabolic waste from what we eat, he says. Your urine pH reflects what you had to eat recently, but it doesnt signify anything about the quality of your diet or current nutritional status.

If youre considering following the alkaline diet, talk with a doctor or a registered dietitian to see if you would benefit, and discuss ways to ensure youre getting all the nutrients your body needs.

I would recommend to anyone trying to start a new diet, especially a trendy one, to discuss it with their healthcare provider, DiMarino says. Theyll be able to provide you with a thorough assessment and evidence-based strategies to meet your goals.

No matter what you eat, you wont change your bodys pH which means that at the end of the day, the primary promise of the alkaline diet isnt based on scientific fact.

If youre able to put in the work and ensure you meet your nutritional needs, the alkaline diet may effectively help you lose weight and ward off some common chronic conditions. But tried-and-true methods like regular exercise and a healthy, balanced diet remain the gold standard no dipstick-pee-test required.

See the original post here:
What Is the Alkaline Diet, and Is It Safe? - Health Essentials