Category Archives: Diet And Food

Weight loss can be an uphill struggle for many people. With many diets to choose from, people often dont know which would suit them. Snacking is one of the huge problems people face when trying to lose weight and an expert has revealed how eating this one snack regularly can help with the weight loss journey.

Almonds contain lots of healthy fats, fibre, protein, magnesium and vitamin E.

The health benefits of almonds include lower blood sugar levels, reduced blood sugar and lower cholesterol levels.

They can also reduce hunger and promote weight loss.

Speaking to theExpress.co.ukDr Deborah Lee, Dr Fox Online said: Many people remain unaware that eating nuts regularly has health benefits and can help them lose weight.

READ MORE:Adele shocks with incredible weight loss in new picture - how the star lost over 8st

She explains that during a 2014 study, a group of 108 women who were overweight or obese were studied closely.

They were divided into two groups and both groups were asked to follow a calorie controlled diet for three months.

One group was also asked to eat 50g almonds per day, Dr Deborah Lee explained.

After the study, both groups had lost weight. However, weight loss was significantly greater in the almond-eating group compared to the non-nut eaters.

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The average weight loss in the almond group was 3.68 Kg compared 1.27 Kg in the non-nut group.

The group who ate almonds also showed significantly lower cholesterol, just one health benefit of eating almonds.

Dr Deborah Lee explains how nuts are high in protein and fibre.

She said: They help you feel fuller for longer. It has been suggested they may lead to an increase in your resting expenditure (thermogenesis) although this has not been proven.

A lot of people tend to avoid snacking on nuts as they are high in calories.

However Dr Deborah Lee states that eating a handful of nuts every day is a healthy snack which can aid weight loss.

Healthline suggests that because of the high amount of fibre found in almonds and all nuts in general, they keep you fuller for longer.

Both protein and fibre are known to increase feelings of fullness. This can help you eat fewer calories which in turn, will help aid weight loss.

In order to lose weight your diet needs to be in a calorie deficit. This means your body is burning more calories than you are consuming.

The NHS recommends losing around one to two pounds a week but everyones body is different and everyone has a different metabolism and weight loss can differ from person to person.

Nuts, including almonds contain several nutrients that your body struggles to break down and digest.

A portion of almonds does not count towards your five a day due to their high fat content.

However, according to BBC Good Food, a healthy portion would appear to be around 20g-50g a day for adults incorporated into a balanced diet.

Your body does not absorb ten to 15 percent of the calories in nuts. Due to their satiating properties, nuts are a great addition to an effective weight loss diet.

The benefits of eating almonds help stretch much further than weight loss but incorporated into a healthy diet plan can help achieve results.

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Weight loss: Eat this healthy snack daily to lose weight - Express

Hrithik Roshan eats clean and wholesome food. Yup, hes not a fussy eater. Hes not obsessed with plating and eating food worthy of the grams aesthetic or exotic ingredients that are hard to source. Hes the Greek God who loves his locally grown veggies, weekly cheat days as well as homemade kadhas!

I eat clean and wholesome. A protein-rich diet, clean carbs and one cheat day! But these days I am relishing a lot of Indian vegetables, he said in an email interview to GQ. He also said that hes a big believer of making the best of whatever situation hes in. And for the situation we are in right now, hes included immunity boosting foods such as Vitamin C and Ginger turmeric hot water concoction also kadha in our households in his diet along with his three must-have foods.

1. "Good source protein

2. Green vegetables and fresh fruits

3. Lots of water"

QUICK READ: This is how much water you should actually drink

Roshan, whos also the face and co-owner of the uber popular activewear brand HRX and the famed HRX workout routine, also shared that hes remodelled his usual workout routine to help him stay fit during the lockdown. These days I do a yoga stretching routine in the morning. Which takes about an hour. And my evening workout is circuit training combining 5-6 exercises which have weights, functional all included. My usual workout is a combination of strength training, cardio and weights. HRX workout is a derivative of my routine yes and its a part of my regime too.

Well weights or not, we really hope youre making time to workout as well during this lockdown. Take a look at some easy home workout exercises here.

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More on Fitness

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Hrithik Roshan's daily diet: 3 absolute must-have food items the Greek God never skips on - GQ India

For Men's Health Fitness Director Ebenezer Samuel, C.S.C.S, creating the perfect eating schedule wasnt always easy.

Ive been strength training since I was in high school, but for a long time, I wasnt in control of my diet and didnt know what I was doing, he says. Once I learned that about five or six years ago, then I was able to make really good gains in terms of strength and the size I wanted.

Samuel keeps to a rigid eating schedule, making sure to fuel every 2 hours from the moment he wakes up. He also tracks how much he eats throughout the day. His preferred daily amounts are around 180 grams of protein, 120 to 180 grams of carbohydrates and 60 to 90 grams of fats.

"As long as Im awake, Im gonna eat. I want to be sure that I have some form of nutrition floating through my system so my muscles can constantly get a re-supply of nutrients." he says.

Samuel's day usually begins at 7:30 a.m., when he reaches for a shake. He likes to mix 1 scoops of whey protein, 1 tablespoon of almond butter, a greens supplement to get some antioxidants, and water to get his first food source of the day.

There is one catch: Its not necessarily the best tasting drink, Samuel says. But it also doesnt taste as bad as you may think. By 10:00 a.m., Samuel is ready for another shake to carry him through morning meetings.

When noon comes around, Samuel switches to natural sources of protein. A typical lunch for him includes six ounces of salmon, three ounces of brown rice, and two to three ounces of broccoli. That way, he gets a good green vegetable, a slow-burning carb to keep him going through the rest of the day, and a great go-to protein source. He repeats this meal at about 2:30 p.m. I dont need a lot of choices in my diet, he says, as long as its giving me the fuel I need.

At 5:00 p.m., it's workout mode. Before training Samuel tries to get in another meal. Because hes looking to bring a variety of natural protein sources into his food routine, he likes to have five to six ounces of a protein (either chicken, beef or pork), four ounces of potatoes, and a side of peppers and onions.

If he feels like he needs to add some fat into his dinner, then hell eat a spoonful of almond butter straight out of the jar. Hell repeat this again around 7:30 p.m. and by 10:00 p.m., he has his last fueling by eating some salmon and broccoli.

As for hydration, Samuel has a target of finishing a gallon of water a day. Although it might seem daunting (especially at work), he makes it easier by carrying around a large bottle of water everywhere, especially at meetings where he doesnt always need to speak.

I dont have to talk for every minute of every single meeting, he says. Meetings are a great chance to sit back when somebody else is talking and guzzle as much water as I possibly can.

Even though Samuels diet looks regimented, he does like to have a cheat day on Saturdays. He does have some caveats though: He respects his water intake, eating intervals ,and protein intake. But dont think he only likes to eat salmon and broccolihe does love some peanut butter cups and a slice or two of cheesecake.

So whats Samuels advice for someone looking to create their own eating structure? Find something that will work with you for the long haul and will give you the nutrients necessary for health and for building muscle. Find a way that works for you. Dont fall into the trap of going onto a restricted system. Build a system that you can maintain.

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Everything the Men's Health Fitness Director Eats in a Typical Day - menshealth.com

Fish is a source of animal protein enjoyed by many people around the world on a regular basis.

In fact, its estimated that humans eat more than 330 billion pounds (150 million tonnes) of fish each year (1).

Fish is nutrient-dense, delicious, and a healthy addition to any meal. You may wonder if these properties apply to the skin as well.

This article reviews the benefits and safety of eating fish skin and explains how to include it in your diet.

Some people may avoid fish skin out of fear that its unsafe to eat, though this is generally not the case.

Fish skin has been eaten safely throughout history. Its even a popular snack in many countries and cultures.

As long as fish have been properly cleaned and the outer scales fully removed, the skin is typically safe to eat.

Because fish is a great source of nutrients like iron and omega-3 fatty acids, the Food and Drug Administration (FDA) recommends eating a 4-ounce (113-gram) serving of fish 23 times per week (2).

However, some fish contain high levels of mercury and other toxins and contaminants, all of which can be present in the skin as well (3, 4, 5).

Therefore, choosing low-mercury fish more often than high-mercury fish is recommended. Here are a few examples of the typical mercury content of fish (2):

In short, fish skin doesnt pose any health risks greater than those of consuming the flesh of fish. Use similar guidelines to choose fish skin as you would when choosing the types of fish to eat.

Fish skin is safe to eat as long as the fish has been cleaned and properly cared for prior to eating. Eating the skin of fish that are lower in mercury and other contaminants will limit your exposure to potentially harmful chemicals.

The exact nutritional profile of fish skin varies significantly depending on the type of fish. That said, most fish are rich in a few key nutrients.

Eating fish skin from a variety of fatty and lean fish can help ensure adequate intake of nutrients, including (6):

Heres a closer look at some of the specific benefits these nutrients in fish skin may provide.

Fish, including its skin, is a great source of dietary protein an essential nutrient that serves as building blocks for tissues like muscles in the human body.

Protein may also contribute to optimal health by reducing the risk of certain disorders like stunted growth, low iron levels, and swelling in the body (7).

Moreover, some proteins, such as histones and transferrin, play a role in immunity. Many of these proteins are present in the mucus of fish skin (8).

One of the best known benefits of fatty fish is their high level of beneficial omega-3 fatty acids.

Consuming the omega-3 fatty acids in the skin of oily fish may contribute to optimal health with benefits like heart protection, healthy pregnancies, and a reduced risk of brain diseases (9).

Eating fish skin may also improve your skin health.

Fish skin is a good source of collagen and vitamin E, both of which contribute to healthy human skin (10).

For example, studies have found that collagen could improve skin hydration, elasticity, and other trademarks of aging like wrinkles (11, 12).

Collagen is a type of protein present in all parts and types of fish thus, youll find it in both scales, bones, flesh, and skin. On the other hand, vitamin E is a fat soluble antioxidant, more commonly found in oily fish like salmon and trout.

Vitamin E supports skin health by protecting against the harmful effects of the sun and by improving symptoms of certain skin conditions like eczema (13, 14).

Eating the skin along with the flesh helps you consume the most nutrients possible from fish.

By removing the skin and eating only the flesh, youll miss out on the many beneficial nutrients and oils in the skin, as well as those found in the mucus and layers of flesh just below the skin.

Fish skin is a great source of nutrients that support optimal human health, such as protein, omega-3 fatty acids, and vitamin E. Consuming fish skin could contribute to muscle growth, improved heart health, and healthy skin.

To reap the benefits of fish skin, it helps if you know the tastiest ways to prepare it.

When preparing a piece of skin-on fish, try panfrying or grilling it at a high temperature with the skin side down for a crispy result.

Avoid boiling and steaming the fish as this could result in a soggy or slimy texture of the skin.

Also, keep in mind that the taste of fish skin differs between types. Fish known for having delicious skin include bass, barramundi, flounder, mackerel, salmon, and snapper.

On the other hand, less tasty skin is found on monkfish, skate, swordfish, and tuna.

Further, chefs are getting creative with fish skin on restaurant menus. Its not uncommon to see fish skin fried or cooked separately and served as an appetizer or side dish.

Flavored fish skin snacks are also getting more common and are already popular in Asian cuisines. These snacks are typically deep fried and salted and can be high in fat and sodium.

Therefore, its best to enjoy fried fish skin snacks in moderation. Further, if you have any underlying conditions like heart disease and high blood pressure, you may want to avoid them to not exacerbate any current conditions.

Fish skin can be prepared in various ways. It can be seared at a high temperature for a crispy texture or removed from the flesh and fried. Certain types of fish skin taste better than others.

Fish skin is a delicious and nutritious part of the fish.

Its rich in the same nutrients found in the flesh of fish, and consuming fish with the skin on helps ensure nutrients arent lost during the cooking process.

The nutrients in fish have a wide range of benefits, including support of heart and skin health.

Fish skin is very versatile as a culinary ingredient. You can try preparing it a few different ways to learn which ones you prefer.

See the rest here:
Can You Eat Fish Skin, and Is It Healthy? - Healthline

As most of the world continues to remain in some form of lockdown amid the coronavirus pandemic, a persons health and hygiene has never been more in the spotlight. Every single day, we are hearing about the importance of wearing masks, using disposable gloves correctly, and maintaining a safe social distance from others but theres a fundamental message I feel has not been conveyed enough internationally and requires extra emphasis: your health.Until the vaccine is available, our immune systems will need to adapt to be able to fight off Covid-19. The immune system is the bodys multi-level defence network against potentially harmful bacteria, viruses and other organisms. Basically, a healthy lifestyle not only helps an immune system to be in the best shape possible to tackle pathogens, but its helps stop them entering the body in the first place and this part is very important.While there are all kinds of claims online, the fact is the only diet that is genuinely full of vitamins and minerals essential for boosting your immune system is a plant based diet. In fact plant-based diet contains 64-times the amount of immunity-boosting antioxidants compared to a diet that includes meat and dairy.Were hearing constantly about hand sanitiser and other protection equipment but these do not form part of our front-line defence, and I call on organisations and officials to further explain the following:A poor diet is a major cause behind the Covid-19 deaths this is a fact that a leading cardiologist in the UK has cautioned. Dr Aseem Malhotra, who is a frontline medic and also a professor of evidence based medicine, said that obesity and excess weight were the elephant in the room (meaning its never spoken about, but should be) and that it needs to be addressed as a major factor behind the deaths from the coronavirus.Countries with typically high obesity rates such as the US and the UK have seen some of the highest death rates from Covid-19 in the world, which are likely to correlate with unhealthy lifestyles and this is a message we must learn from, even here in Qatar.If you are smoking cigarettes, a potentially deadly habit which is incredibly damaging to the human body and brain with, or without a global pandemic studies already amply show that cigarette smoking weakens the immune system and compromises the function of the lungs. A new study has clearly shown what we already safely assumed: such patients who smoke, vape, or use shisha might have a tougher time resisting an attack of Covid-19. In fact, some medics have questioned whether unexpectedly high numbers of younger people who have become seriously ill with the coronavirus are connected to the smoking or shisha trend.A group of scientists are now stating that if a country was to adopt a healthier diet and lifestyle, not only would everyones front line defence be much stronger, but the population may not need to lockdown next time we have an outbreak.A global pandemic, with a contagious disease thats spreading without a vaccine available needs action from every single individual. Your own measures cant stop with just the use of masks and gloves, it must go beyond this, and we need recognition from our health ministries that the majority of our population is in urgent need of diet changes to strengthen immune systems, and cut out all of the rubbish that is causing so many people to be categorically vulnerable in this pandemic. Continue to wash your hands, use protective equipment, and stay home as much as possible but the key to your own health is in your hands, and it starts with what your diet.* The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92

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Your front line defence isn't masks and gloves: its health - Gulf Times

At first, she was very hesitant about keeping a workout routine. It was like she was questioning if she was gonna enjoy it enough to stick with it. But she has been incredibly dedicated. She continues to work out with a trainer. And she looks fantastic.

As the inside source told MSN.com, it is all about getting started. In truth, Adele isnt the biggest fan of the gym - however, mustering up the courage and getting started changed everything for Adele. Well take a look at everything she did to get in shape. A big part of it was the diet, so well pinpoint which diet plan she hopped on and the nutritional changes that were made along the way.

She caused a big buzz with her dramatic birthday photo, as it really showed off her new look. As you'll come to realize, her physical transformation was the result of a lot of hard work and willpower.

Heres a look at everything the award-winning singerdid to get in the best shape of her life at the age of 32. Enjoy and be sure to share the article with a friend. Lets get started!

This Morning took an in-depth look atwhat Adele did to drop all that weight. The most important part of her weight loss journey was the nutrition side of things, especially given the fact that the singer isnt the biggest fan of training, unlike Carrie Underwood,who thrives on exercise.

Adele's daily diet was restricted to 1,000 calories, which really isnt much. This low caloric intake is hard to sustain over the long haul.

This shouldnt come as a surprise, but it was also revealed that Adeles calories wont be staying at 1,000 per day permanently. The goal was to drop the weight by eating few calories and then add roughly 250-400 calories during the maintenance phase.

1250 to 1400 calories is more sustainable than 1,000 calories!

RELATED -15 Facts About Adele That Have Recently Come To Light

When the calories are low, it is important to eat foods that do not have a lot of calories, as this creates more food volume that contributes to a feeling of fullness. Foods such as spinach and other greens can be eaten in bulk because they are so low in calories.

This was the tactic used by Adele - she stuck to those types of foods. Greens are packed with nutrition and low in calories.

This is the diet used by Adele, which featured three days a week of lower calorie intake. The diet plan features healthy juices made from greens and veggies, including kale and celery.

Other foods Adele eats to stay slim include fruits, such as strawberries, and tangy lemon. Green tea is also a facet of this diet, thanks to its cleansing properties.

In the weight room, Adele wasnt the most motivated. Sessions had to be to the point.

She used a modified version of Pilates, which was centered on stretching out and building muscles. She mixed things up by using a variety of bodyweight exercises, along with weights. The best part of her workout routine is that it builds lean muscle and also improves flexibility and mobility.

RELATED -Chrissy Teigen Squeezes In A 5-Minute Workout, Her Daughter Is Doing It Too!

As we stated, workouts needed to be the point, given her lack of motivation when it comes to visiting the gym.

Each session lasted one hour and was cut into two parts. The first part was weights and the second part was the cardio portion of the workout. The intensity was high, so Adele has to push herself.

Her Pilates-style workouts were really intense. The sessions featured minimal breaks in between movements, which kept the muscles firing. This leads to more calories being burned, as the heart rate continues to stay elevated throughout the workout.

Adele typically did circuits and various super-sets during sessions.

After Adele started working out, she never looked back. She was instantly a changed person with a different mindset.

That turned out to be the biggest difference for Adele. It is said that she struggled initially, not knowing if she could sustain the fit lifestyle. However, once she got started, it all changed and she never looked back. Moral of the story - get started, no matter how hard it might seem.

This one shouldnt come as a surprise, as it is common for the rich and famous, but Adele is guided during her workouts by her own personal trainer.

Although this is sometimes frowned upon, it is rewarding. It's about being able to enter the gym, shut off your mind, and have an expert lead the way while you put in the work. We can safely say the investment paid off for Adele.

Along with the eating part, the cardio game was also very important. Adele needed to stay active while dropping the weight. Cardio was the way to go after her weight training. The calories burned during training and cardio put Adele in a further caloric deficit, which in turn, accelerated the weight loss process.

RELATED -Kaley Cuoco Shows Off Her Insanely Toned Abs Thanks To Her Workout Routine

For her, its not about losing weight. She wants to stay healthy for her sons sake, and though its been challenging for her to keep a new workout routine, she is sticking with it.

Everyone has that anchor that pushes them during workouts. For Adele, it isnt about looking better visually. She's trying to make her son proud and have a healthy body, which is truly motivating.

NEXT 12 Things Miley Cyrus Does To Stay In Shape

Sources MSN, YouTube & Daily Mail

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Adele At 32: Heres Everything She Did To Get In Shape - TheThings

As the lockdown in the UK continues, employees are coming to terms of being confined to their homes or facing the risk of going to work.

Sheila Attwood looks at what HR is doing to help employees maintain good mental health A second pulse survey of how HR is navigating the workforce challenges thrown up by the coronavirus (COVID-19) pandemic asked what employers were doing to promote wellbeing and/or good mental health specifically during the coronavirus pandemic.

From hints and tips to virtual social events, we share six ways that HR is supporting employees.

Regular business updatesA key fear is that the length of time that coronavirus will continue to pose a threat is unknown. It follows that the impact on organisations is also uncertain businesses themselves dont know how long they will need to stay closed, or the long-term impact on their business levels or viability. This can develop into a deep worry for employees, so many organisations are ensuring that regular communications are sent out on the current status of the business. A professional services firm is holding regular updates to provide information and assurance about the business and job security, while another is providing regular firm-wide communications from leadership and being transparent and open. Several respondents noted that communications from directors and leaders in the business are being used to deliver regular messages around the business strategy.

Practical hints and tips on working from homeFor many organisations, the work continues, but is delivered by employees largely from home. The adjustment to homeworking will be easier for some than others, and there may be technical hurdles to overcome. Any anxiety about being able to continue to deliver a professional service can be alleviated by being provided with all the tools setup to work safely and effectively and advice from HR on areas such as how to run a meeting remotely. There may also be a need for a focus on physical health at home, ensuring that employees think about posture, or take regular breaks, which can happen more naturally in an office environment. Many organisations have put out communications on creating a safe working environment at home, via email or content on a company intranet.

A financial services company has provided a top tips sheet on good practices keep to routine, take regular breaks, limit screen time, while another has developed a charter for remote working in the pandemic and the tolerance, flexibility, consideration for others and the concept of not being at work all the time is promoted.

An outsourcing company has gone a step further by providing a clear message to staff that we are aware that productivity may be affected and that this is ok.

Ensuring that line managers are equipped with the skills to effectively manage a remote team can also help those suddenly working from home to settle into the new routine more easily.

A financial services company has provided extra support/training for line managers who are managing remotely and acknowledging that this means additional/new challenges, while at a manufacturer: Line management is encouraged to support staff and be available. Given advice on how to spot issues, etc and what questions to ask if they feel an employee is struggling.

A services company is encouraging its employees to help each other: [We] created a digital site to bring the workforce together during this time of separation, encouraging people to create and share content, reach out and talk to each other, share ideas that work for keeping sane at home.

Another has set up page on the company intranet for staff to share their best tips to look after their wellbeing.

Mental health guidanceEnsuring employees are aware of an existing, or new, employee assistance programme (EAP) is key to many organisations wellbeing offerings, with emails and noticeboards being used to make employees aware of the service available to them.

HR professionals shared a host of different ways in which they are providing guidance to employees on looking after their mental health, including the following:

Rolled out online health & safety training including managing stress and anxiety.

[Shared] hints and tips guides to stave off boredom.

Screensavers on laptop with handy hints/tips giving employees ideas on how to keep mentally/physically well during this time.

Weekly Keeping in Touch communications with advice on health, exercise, food/diet, wellbeing, mental health, contact numbers and websites.

All-company sessions with health experts who focus on mental health, nutrition and coping mechanisms. Wellbeing pack with financial, mental health support solutions included.

Created a digital learning/support site hosting helpful content on working from home, supporting children to do schooling, maintaining good wellbeing during lock down, etc.

Several organisations have made the connection between financial wellbeing and the general wellbeing of their employees, with financial guidance sessions and a financial advice line introduced, bonus payments brought forward and at an increased level, and expanded credit union facilities provided.

Virtual social activitiesVirtual social events have become something of a symbol of the coronavirus pandemic, with platforms that allow many people to gather at once becoming commonplace.

While the technology has facilitated a smooth transition to home-working for many, the range of social activities that they are being used for varies widely, including:

staff quizzes; lunchtime bingo; Friday virtual drinks; yoga sessions; cooking classes; coffee mornings; meditation; a knitting group; and a colouring group.

Not forgetting furloughed staffStaff Workers that have been furloughed are not allowed to carry out work for their employer, but organisations must remember to keep them up-to-date on what is happening in the business, in order to maintain their engagement and wellbeing whilst not working.

Several respondents talked about how they were ensuring this happened:

Writing to colleagues on furlough leave re: support available.

Implemented communication strategy for staff on furlough, staff remote working, and staff still in warehouse, recognising different needs from the groups.

Regular communication surrounding health and wellbeing of staff on furlough and staff working from home.

Reminding staff of the employee assistance programme and weekly calls to all staff, whether furloughed or not, to check in on their wellbeing rather than talk about work.

We are staying in contact with furloughed workers to check they are OK and continue to circulate the latest government advice as it is published.

For furloughed staff we have a weekly contact schedule available so that we can keep engagement levels up. We are also offering internal training, part-funded external qualifications (and training agreements to retain staff) and also connecting our furloughed employees with volunteering opportunities. Our employees feedback told us that their biggest worry was what they were going to do with their spare time (as they were not worried about money as they were topped up to basic).

Wellbeing tips posted on the employee section of the companys website and posted to staff without computer access.

Separate WhatsApp group for all furloughed and non-furloughed staff to interact socially and keep in touch together.

Planning ahead for a return to workIt may still seem some way off, but employees who have settled into working from home will at some point need to readjust when workplaces reopen. Some organisations are already planning ahead, with a professional services organisation looking at support [for] when we return to the office.

Pulse survey carried out by XpertHR

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COVID-19: How effective has HR been so far? | theHRD - The HR Director Magazine

There are many weight loss diets out there.

Some focus on reducing your appetite, while others restrict calories, carbs, or fat.

Since all of them claim to be superior, it can be hard to know which ones are worth trying.

The truth is that no one diet is best for everyone and what works for you may not work for someone else.

This article reviews the 9 most popular weight loss diets and the science behind them.

The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before agriculture developed.

The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy, and processed foods.

While it's debatable whether this diet really provides the same foods your ancestors ate, it is linked to several impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains.

Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.

Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size (1, 2, 3, 4).

In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300900 fewer calories per day (1, 2, 3, 4).

Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure (5, 6, 7).

The downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious.

The vegan diet restricts all animal products for ethical, environmental, or health reasons.

Veganism is also associated with resistance to animal exploitation and cruelty.

How it works: Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.

Weight loss: A vegan diet seems to be very effective at helping people lose weight often without counting calories because its very low fat and high fiber content may make you feel fuller for longer.

Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets (8, 9, 10, 11, 12).

One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more than those on a control diet. The vegan group was allowed to eat until fullness, but the control group had to restrict calories (13).

However, calorie for calorie, vegan diets are not more effective for weight loss than other diets (14).

Weight loss on vegan diets is primarily associated with reduced calorie intake.

Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death (15, 16, 17, 18, 19).

Limiting processed meat may also reduce your risk of Alzheimer's disease and dying from heart disease or cancer (20, 21, 22, 23, 24).

The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids (25, 26, 27, 28, 29).

Low-carb diets have been popular for decades especially for weight loss.

There are several types of low-carb diets, but all involve limiting carb intake to 20150 grams per day.

The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main source of energy.

How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake.

When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.

Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals (30, 31, 32, 33, 34).

They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs (35, 36).

People on very low-carb diets commonly reach a state called ketosis. Many studies note that ketogenic diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet (35, 37, 38, 39).

Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake (40, 41).

Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure (34, 42, 43, 44, 45).

The downside: Low-carb diets do not suit everyone. Some feel great on them while others feel miserable.

Some people may experience an increase in bad LDL cholesterol (46).

In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated (47, 48, 49, 50).

However, low-carb diets are safe for the majority of people.

The Dukan diet is a high-protein, low-carb weight loss diet split into four phases two weight loss phases and two maintenance phases.

How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern.

How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran.

The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will be fewer and fewer pure protein days to maintain your new weight.

Weight loss: In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of protein per day and lost an average of 33 pounds (15 kg) in 810 weeks (51).

Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits (52, 53, 54, 55).

These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in several fullness hormones (56, 57, 58, 59).

Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.

The downside: There is very little quality research available on the Dukan diet.

The Dukan diet limits both fat and carbs a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets (60).

Whats more, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss (61).

The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain the weight after losing it (62, 63, 64, 65).

An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

Generally, a low-fat diet provides around 30% of its calories as fat.

Studies reveal that this diet is ineffective for weight loss in the long term.

Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low enough in fat and that fat intake needs to stay under 10% of total calories to produce health benefits and weight loss.

How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based and has a limited intake of animal products (66).

Therefore, it's generally very high in carbs around 80% of calories and low in protein at 10% of calories.

Weight loss: This diet has proven very successful for weight loss among obese individuals. In one study, obese individuals lost an average of 140 pounds (63 kg) on an ultra-low-fat diet (67).

Another 8-week study with a diet containing 714% fat showed an average weight loss of 14.8 pounds (6.7 kg) (68).

Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and markers of inflammation (69, 70, 71, 72, 73, 74).

Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes (75, 76, 77, 78).

Furthermore, it may slow the progression of multiple sclerosis an autoimmune disease that affects your brain, spinal cord, and optic nerves in the eyes (79, 80).

The downside: The fat restriction may cause long-term problems, as fat plays many important roles in your body. These include helping build cell membranes and hormones, as well as helping your body absorb fat-soluble vitamins.

Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to stick to.

The Atkins diet is the most well-known low-carb weight loss diet.

Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs.

The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.

This causes you to eat fewer calories without having to think about it (32, 40).

How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks.

The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight.

Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat diets (52, 81).

Other studies note that low-carb diets are very helpful for weight loss. They are especially successful in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity (30, 31, 32, 33, 34, 35, 36).

Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure (34, 42, 43, 44, 45).

Compared to other weight loss diets, low-carb diets also better improve blood sugar, good HDL cholesterol, triglycerides, and other health markers (52, 81).

The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but may cause problems in rare cases.

The HCG diet is an extreme diet meant to cause very fast weight loss of up to 12 pounds (0.451 kg) per day.

Its proponents claim that it boosts metabolism and fat loss without inducing hunger (82, 83).

HCG (human chorionic gonadotropin) is a hormone present at high levels during early pregnancy.

It tells a woman's body it's pregnant and maintains the production of hormones that are important for fetal development. It has also been used to treat fertility issues (84).

How it works: The diet is split into three phases. During the first phase, you begin taking HCG supplements.

During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCG supplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 36 weeks at a time.

In the third phase, you stop taking HCG and slowly increase your food intake.

Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that the weight loss is due to the ultra-low-calorie diet alone not the HCG hormone (82, 85, 86, 87).

Furthermore, HCG was not found to reduce hunger.

Other benefits: Aside from weight loss, there are no documented benefits of the HCG diet.

The downside: Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories (61).

Such severe calorie restriction further reduces the number of calories your body burns. This is because your body thinks it's starving and therefore attempts to preserve energy (63).

In addition, most HCG products on the market are scams and don't contain any HCG. Only injections are able to raise blood levels of this hormone.

Moreover, the diet has many side effects, including headaches, fatigue, and depression. There is also one report of a woman developing blood clots, most likely caused by the diet (83).

The FDA disapproves of this diet, labeling it dangerous, illegal, and fraudulent (88).

The Zone Diet is a low-glycemic load diet that has you limit carbs to 3545% of daily calories and protein and fat to 30% each (89).

It recommends eating only carbs with a low glycemic index (GI).

The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.

The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases (89).

How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of fat namely monounsaturated oil, such as olive oil, avocado, or almonds.

It also limits high-GI carbs, such as bananas, rice, and potatoes.

Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes weight loss and reduces appetite, others show very little weight loss compared to other diets (90, 91, 92, 93).

Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides (92, 94, 95, 96, 97).

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9 Popular Weight Loss Diets Reviewed - Healthline

ATLANTA--Foods, such as French fries, cheese, cookies, soda, and sports and energy drinks, are commonly found in the diets of United States adults with inflammatory bowel disease, according to a new study by researchers in the Institute for Biomedical Sciences at Georgia State University.

The researchers analyzed the National Health Interview Survey 2015 to determine the food intake and frequency of consumption for U.S. adults with inflammatory bowel disease. The survey assessed 26 foods. The findings, published in the journal PLOS One, reveal that foods typically labeled as junk food were associated with inflammatory bowel disease.

Inflammatory bowel disease, which is characterized by chronic inflammation of the gastrointestinal tract, affects three million U.S. adults. There are two types of conditions, Crohn's disease and ulcerative colitis. Common symptoms of inflammatory bowel disease include persistent diarrhea, abdominal pain, rectal bleeding or bloody stools, weight loss and fatigue, according to the Centers for Disease Control and Prevention (CDC).

This study found fries were consumed by a greater number of people with inflammatory bowel disease, and they also ate more cheese and cookies and drank less 100 percent fruit juice compared to people who did not have inflammatory bowel disease.

Intaking fries and sports and energy drinks and frequently drinking soda were significantly associated with having been told one has inflammatory bowel disease. Consuming milk or popcorn was less likely associated with receiving this diagnosis.

"While foods typically labeled as junk food were positively associated with inflammatory bowel disease, we found the eating patterns of people with and without this disease to be very similar," said Dr. Moon Han, the study's first author who completed the work as a Ph.D. student in Dr. Didier Merlin's lab in the Institute for Biomedical Sciences and now works as a Health Scientist ORISE Fellow at the CDC. "However, it's unclear whether the survey results reflect a potential change in the food intake of people with inflammatory bowel disease long before the survey was conducted."

To fully understand the role of food intake in inflammatory bowel disease risk and prevalence, it's important to explore environmental factors (for example, food deserts), food processing (such as frying) and potential bioactive food components that can induce intestinal inflammation and increase susceptibility to inflammatory bowel disease, the researchers concluded.

Link:
Researchers find certain foods common in diets of US adults with inflammatory bowel disease - Science Codex

When Adele posts a picture of herself on her 32nd birthday,down 100 pounds, it's a show stopper. We all marvel at the body transformation and while we absolutely love and adore Adele at any size, when you're sitting at home with your hand in a bag of chips for 7 weeks, something like this is downright motivating.

Here, for all who want to try it, is the diet that reportedly got Adele to her new fighting trim. Even if you only want to lose 10 pounds, or like me, the 15 I gained during this "working from home" phase (which I call working from next to the fridge phase), then try the Sirtfood diet.

By the way, many stars have tried the Sirtfood Diet, including Pippa Middleton, Lorraine Pascale, the Food Network chef, Jodi Kidd the model, Sir Ben Ainslie, and a boxer named David Haye.

Sirtfoods are mostly plant-based and high in antioxidantsthat help trick your body into burning fat at a higher rate. It's called Sirt because it includes eating foods that are high in sirtuin activators, defined as seven proteins found in the body that regulate metabolism, inflammation, andthe longevity of cells.

Sirt foodshelp signal the body that it should rev up your metabolism and increase muscle mass while you burn fat. Also known as superfoods, the top 20 sirtfoods include the list below. Note that everyone gets excited about the wine and chocolate but your body is actually consistently eating more fiber, more antioxidants, and nutrient-dense foods.

Week 1. on the Sirtfood diet means you limit your calorie intake to 1,000 calories a day and drink three Sirtfood green juices throughout the day. the ingredients of a Sirtfood green juice are: Kale, arugula, parsley, celery, including the leaves, half a green apple, the juice of half of a lemon, and matcha green tea (we like. You can have it over ice or add water but don't add plant-based milk or other ingredients not on the list above.

Week 2. You should increase calories to 1,500 a day and only drink two of the Sirtfood Juices a day, plus have two sirtfood meals each day. Continue on this pattern until you have lost the healthy amount of weight that your body needs to feel your best.

The healthy slow and steady weight loss will add up. If you lose 2 to 3 pounds a week that means you'll have lost 15 pounds in five weeks. Keep in mind that Adele didn't shrink overnight. Her weight loss was evident back in late 2019 so if you have more than a small amount to lose, just tell yourself that consistency is the key, in order to sustain it over time.

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How to do Adele's Diet: The Sirtfood Diet Which Allows Red Wine - The Beet