Category Archives: Diet And Food

Let food be thy medicine and medicine be thy food is a phrase credited to Hippocrates, an ancient Greek physician thought to be the father of medicine. In other words, the notion is nothing new.

But its hold over us is as strong as ever.

The way health influencers and diet gurus talk about certain trendy health foods, youd think they could cure cancer. In fact, there are people who say that certain foods can cure cancer and other illnesses. Anthony William, known as the Medical Medium, published a book about celery juice and told Goop that he has seen thousands of people who suffer from chronic and mystery illnesses restore their health by drinking sixteen ounces of celery juice daily on an empty stomach. Dr. Oz has promoted certain foods as having cancer-starving benefits, suggesting that eating them in particular quantities may literally prevent cancer from spreading in your body.

Though at first glance these claims might seem hopeful, or harmless, thinking of food as medicine can actually be dangerous. For one thing, it downplays the importance of actual medicine in the treatment of diseases. Not to mention its manipulative (and sometimes insulting) to suggest that a person could solve their health problems with a simple diet change.

Food does play a central role in the treatment of a few diseases, but these are relatively rare.

In the case of certain diseases, the effect of diet is well supported by evidence. People with diabetes need to be mindful of how food affects their blood sugar levels, and children with epilepsy might benefit from following a ketogenic diet.

Jeffrey Hamilton via Getty Images

Then there are specific conditions where you need to avoid a specific nutrient, said Christopher Labos, a cardiologist and epidemiologist at McGill University in Montreal. Phenylketonuria (PKU) occurs when babies are born without the ability to metabolize the amino acid phenylalanine. So, it must be removed from the diet to avoid the neural complications of PKU.

And there are allergies. The obvious example is celiac disease, which is an allergy to gluten, Labos said. That said, the gluten thing has been blown out of proportion people avoid it even though they dont have celiac disease, which is pointless.

Food also plays a role in digestive conditions. People with IBS, Crohns disease and ulcerative colitis may need to be more careful about their diets, because certain foods might trigger their symptoms, Labos said. Still, these conditions affect people differently, and its not true that avoiding one food or loading up on another will cure any one of them.

But for many diseases, theres not enough evidence to say that food is a part of treatment.

If you come across someone on social media claiming that a certain restrictive diet can prevent or cure a disease lately, this seems to be happening with low-carb diets and dementia there are plenty of reasons to be skeptical. Even if they cite a scientific study as proof of their claims, this doesnt mean those claims are legitimate.

Theres so much research being produced, and not all of it is good quality, Labos said. If you only look at one study and dont look at everything thats been done in that particular field, youre going to get a very skewed view of whats out there. Put another way: If the nine studies that came before you were negative, and yours came out positive, youre not groundbreaking, youre an outlier. If you ignore all the stuff that contradicts what were trying to say, youre just cherry-picking the data.

If you want to make sure youre getting legitimate, evidence-based information, you can look to sources like the Agriculture Departments Dietary Guidelines, the American Heart Association and the National Institutes of Health. If you do choose to follow health influencers, its a good idea to do some research on the claims theyre making. If they cite a study as evidence, make sure that the study was done in humans, that the sample size was large and that it was published in a legitimate journal. Then search for other studies on the topic to make sure that the results line up.

Conversations such as the one in the clip above can convince people that food can be as effective as medicine in curing certain diseases.

A quick look into those claims about low-carb diets curing and preventing dementia, for example, is illuminating. There is currently no evidence in the research that certain diets, such as low-carb, keto or whole foods, help in the treatment or prevention of neurodegenerative diseases such as ALS or Alzheimers, said Shannon Hughes, a Colorado-based registered dietitian and physician assistant. Whats more, when individuals with these diseases are placed on these kinds of diets ... harm may be done, as this population is already at risk for malnutrition. These diseases often cause unintentional weight loss due to increased metabolism, loss of appetite and difficulty swallowing, so adding a restrictive diet to the mix can be dangerous.

An overall healthful diet can help prevent certain health problems but cant replace actual medicine as treatment.

All of this isnt to say that nutrition doesnt play a role in health. A healthy diet overall is going to decrease the probability of you developing any number of medical problems because youll be an overall healthier person, Labos said. We know that trans fats are probably bad, unsaturated fats are probably better than saturated ones, and that a diet rich in fruits and vegetables is probably good.

Theres plenty of epidemiological evidence for this that is, large population-based studies have consistently found strong correlations between certain eating patterns and lowered disease risk. For example, a 2018 review of the literature looking at research on diet and heart disease found that dietary patterns that include a variety of fruits, vegetables, grains (mostly whole grain), reduced-fat dairy, lean protein foods (meat, fish, poultry and/or alternatives), nuts, seeds and vegetable oils can promote health and reduce a persons risk for heart disease. And a 2018 study of 776 American adults added to the already large body of evidence that eating a lower-sodium diet can help reduce blood pressure. Still, Lobos pointed out that correlation isnt the same as causation. Following evidence-based dietary recommendations can help manage and reduce the risk of chronic diseases but definitely cant guarantee prevention or cure.

Beyond this, theres really no evidence supporting any one food, or any specific diet, will be the magic bullet to the prevention of all maladies. People who are dogmatic about eat this, not that often arent backed by research, Labos said. Theres just not enough evidence.

And prevention is different than treatment. For instance, there is strong evidence that a high-fiber diet may prevent colon cancer, but that is not the same thing as saying fiber will treat colon cancer, Hughes said. Forgoing potentially lifesaving chemotherapy and instead looking to a high-fiber diet to cure colon cancer could literally be the difference between life and death.

The idea of food as medicine might seem empowering, but it holds individuals responsible for things out of their control.

Nutrition has gained a lot of traction in the popular and social media, and is a big focus of everyday life for many people, Hughes said. It gives people a strong sense of control and individualism in terms of their health.

The problem is, theres so much more to health than food and nutrition. Food as medicine elevates the idea that food and nutrition is a cure-all and that a person has complete control over their health, dismissing other factors such as genetics and social determinants of health, Hughes said.

Though advocates of the message sell it as empowerment, holding someone (and their diet) fully responsible for their health outcomes just isnt fair. For instance, it is your fault you got cancer because you did not eat a good diet, or you didnt care enough to eat right, Hughes said. Really, though, theres so much more to it. A person could eat a diet rich in polyphenols and still get cancer, or follow a Mediterranean diet and still get cardiovascular disease, she said.

Food is only one of many factors that influence health. Though a healthful overall diet can indeed help in preventing certain diseases, its not a bulletproof defense. And no food or diet is an adequate substitute for real medicine or medical treatment.

This piece has been amended to correct the location of McGill University.

Continued here:
Food Isn't Medicine. Here's Why It's Dangerous To Believe It Is. - HuffPost

The University of Kent researchers carried out the study analysing food supply data for 171 countries from the 1960s to 2010s.

Research carried out by the University of Kent has shown that diets are changing in complex ways worldwide. International food supply patterns are supporting healthier diets in parts of the world, but causing underweight and obesity elsewhere, according to the research. They are also said to be having important effects on environmental sustainability, with potentially worrying consequences.

The team discovered that South Korea, China and Taiwan have experienced the largest changes in food supply over the past five decades, with animal source foods such as meat and eggs, sugar, vegetables, seafood and oil crops all becoming a much larger proportion of diet.

In contrast, in many Western countries the supply of animal source foods and sugar was found to have declined, particularly in high-income English-speaking countries such as the UK, US, Canada and Australia. The researchers also found that many countries around the world have seen an increase in vegetable-based diets. The sub-Saharan Africa region showed the least change, with a lack of diverse food supply, and this could be an explanation for the regions malnutrition.

The declines in diets based on animal source foods and sugar and corresponding increases in vegetable availability is said to indicate a possible trend towards more balanced and healthier foods in some parts of the world. However, in South Korea, China and Taiwan in particular, the increase in animal source and sugar availability has occurred at the same time as a dramatic rise in obesity, and also suggests that changes in diet may be having a substantial negative effect on the environment.

Dr James Bentham, Lecturer in Statistics at Kents School of Mathematics, Statistics and Actuarial Science, who led the research, said: There are clear shifts in global food supply, and these trends may be responsible for strong improvements in nutrition in some parts of the world. However, obesity remains a long-term concern, and we hope that our research will open doors to analysis of the health impacts of global diet patterns. Equally, we must also consider carefully the environmental impacts of these trends.

Advances in science and technology, together with growing incomes, have allowed many nations to have access to a diversity of foods. We must harness these advances and set in place policies that provide healthier foods for people everywhere, especially those who can currently least afford them, added Professor Majid Ezzati from the School of Public Health at Imperial College, and part of the research team.

Original post:
Research finds that global diets are converging, with benefits and problems - New Food

The family of veteran lawmaker Kunio Hatoyama, who died in 2016, has been found to have failed to declare some 700 million in taxable inheritance, according to sources.

The Tokyo Regional Taxation Bureau found the discrepancy last year. Hatoyamas family is believed to have excluded the late lawmakers loans to his fund management body from inherited property by error, the sources said Monday.

Hatoyama held numerous Cabinet positions, including the internal affairs, justice, labor and education portfolios. His brother, Yukio, was prime minister from 2009 to 2010.

According to a report by Hatoyamas fund management body, Shinseikai, it had received loans totaling 450 million from the politician before it was dissolved following his death.

The family also mistakenly underestimated the value of real estate, the sources said.

The family has already paid some 200 million in back taxes and penalties, they said.

Hatoyama, who died in June 2016 at the age of 67, was a scion of a prominent political family. He had been given massive assets by his late mother, Yasuko, whose father founded tire-maker Bridgestone Corp.

Hatoyamas wife and three children are believed to have inherited more than 10 billion in total.

Read more:
Family of Diet member Kunio Hatoyama failed to report 700 million inheritance - The Japan Times

Welcome to GMAs New Year, Best You. As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Years resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

Suzanne Ryan weighed nearly 300 pounds when she decided to make a change.

Ryan, a mom from the San Francisco area, started following the ketogenic diet, a diet focused on foods high in fat and low in carbohydrates.

Five years later, Ryan, who documents her weight loss journey online, has lost 120 pounds and transformed not just her body but her life.

Ryan is the author of a new book "Beyond Simply Keto." In it, she shares not only keto-friendly recipes but also how she was able mentally to achieve such a major weight-loss goal.

Read below for Ryan's three tips for keto followers and two of her most popular keto recipes.

1. Focus on your mindset and mental health.

"Even the most perfect plan will fall short if you dont believe in your ability to succeed. The bottom line here is that getting healthier is an inside job. As someone who has struggled with low self-esteem and depression, working on my inner voice and mindset through reading and counseling was by far one of the most important steps in my journey of losing 120 pounds. Also, its really beneficial to have a support system that keeps you uplifted and accountable."

2. Progress not perfection. Ditch the all or nothing approach.

"Its important to know that forming healthy eating habits will always be a work in progress. Therefore, try to stay away from the mindset of all of nothing. Even if you eat something that is "off plan," don't allow that one choice to landslide the rest of your choices for the day. Get back on track with your next meal, and leave the guilt trip at the door. Progress, not perfection is the goal here."

3. Keep it simple. Dont overthink it.

"When youre starting a new way of eating, its easy to go down a rabbit hole of learning all the things. While its good to be educated, sometimes this can feel overwhelming and prevent you from starting. Often, its better to keep things simple and just jump in. Dont be afraid to make mistakes and learn along the way. You will continue to make adjustments as you go. For example, when I first started keto, I didnt check my blood ketones or worry extensively about macros. I simply ate keto-friendly foods and tracked carbs."

Suzanne Ryan's everything bagels are featured in her book "Beyond Simply Keto."

Yield: 6 bagels (1 per serving)Prep time: 10 minutesCook time: 15 minutes

"There are a million keto bagel recipes out there, but I found that using flaxseed meal really makes this recipe special. Not only is flaxseed full of omega-3 fatty acids and fiber, but it also really changes the texture of these bagels to become more 'breadlike' than most other keto bagels Ive tried. These bagels are great to make the night before because they are even better once they are sliced and toasted."

Ingredients:3 cups shredded low-moisture mozzarella cheese2 ounces cream cheese (1/4 cup), cubed1 1/2 cups blanched almond flour1/4 cup flaxseed meal1 tablespoon baking powderPinch of salt2 large eggs1 large egg, for the egg wash2 tablespoons everything bagel seasoning mix

Directions:

Preheat the oven to 400F. Line a baking sheet with parchment paper or a silicone baking mat.

Microwave the mozzarella and cream cheese for 2 minutes. Take out, stir, and microwave the cheeses for an additional minute. Take out and stir until the cheeses are combined and smooth.

In a large bowl, whisk together the almond flour, flaxseed meal, baking powder, and salt. Add the mozzarella mixture and eggs to the dry ingredients and start kneading with your hands. You can also do this in a stand mixer with a paddle attachment. Make sure everything is well mixed together.

Divide the dough into 6 equal portions, then form each into a round disk, about inch thick. Using your finger, poke a hole into the center of each disk and mold to form a bagel shape.

Whisk the remaining egg in a small bowl. Brush the egg wash on the top of each bagel, then carefully sprinkle the bagel seasoning evenly onto the tops of the bagels.

Bake for 12 minutes, until lightly golden brown. Serve as is or slice in half and toast before serving. Store in the refrigerator in an airtight container or zip-top bag for 2 to 3 days or freeze for up to 6 months.

Nutrition information, per serving: 302 calories, 23g fat, 20g protein, 6g carbs, 4g fiber, 2g net carbs.

Suzanne Ryan's broccoli cheddar soup is featured in her book "Beyond Simply Keto."

Yield: 8 servings (1 cup per serving)Prep time: 10 minutes Cook time: 45 minutes

"This is a classic creamy soup that your whole family will enjoy. Any leftovers will reheat really well, and oftentimes soups taste even better on the second day!"

Ingredients:1/4 cup (1/2 stick) unsalted butter1 cup diced yellow onions2 cloves garlic, minced1 quart (32 ounces) vegetable broth or chicken broth6 cups broccoli florets1 cup half-and-half1 (8-ounce) package cream cheese2 cups shredded sharp cheddar cheese 1 tablespoon hot sauce (optional)Salt and pepper

Directions:

Melt the butter in a large pot or Dutch oven over medium-high heat, then add the onions and garlic and saut until the onions are soft and the garlic is fragrant, about 5 minutes.

Pour in the broth and broccoli florets and simmer uncovered for 30 minutes.

Add the half-and-half, cream cheese, cheddar cheese, and hot sauce, if using.

Continue cooking and stirring for about 10 minutes, until the cheese is melted and the soup has thickened. Season with salt and pepper to taste.

Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.

Nutrition information, per serving: 365 calories; 28g fat; 16g protein; 9g total carbs; 3g fiber; 6g net carbs.

Recipes reprinted with permission from Suzanne Ryan and "Beyond Simply Keto."

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I lost 120 pounds on the keto diet and these are my best tips, recipes - ABC News

Each year Google releases lists of things we searched for most in the year, and they even go as far as to break down the diets that captured our imagination (and our screen time) in the year.

The most searched for diets of 2019 included some of our favorites, some (maybe faulty) classics, and some total randomsbut they largely seem to be focused on weight-loss plans.

When faced with all these different plans, we turned to experts to find out more about the trendiest diets of the year.

"I generally recommend avoiding any temporary programs and aiming for a sustainable, workable plan that can be maintained," functional medicine doctor Wendie Trubow, M.D., told mindbodygreen. "As a result, I don't recommend anything overly restrictive and do believe that each person's needs vary, although everyone can benefit from decreasing alcohol, sugar, and processed carbs!"

While even 10 different popular diet plans may seem like a lot, there are so many more that didn't even make this year's list. It just goes to show that while something may work for one person, it won't necessarily work for others.

Originally posted here:
So, Are The Top Diets From 2019 Actually Healthy? We Investigated - mindbodygreen.com

For many, January is the time of New Years resolutions. Eating healthier is an especially popular resolution, but a few months into the new year, many have given up on their goal.

As MU Extension county engagement specialist in nutrition and health education, Gina Luca educates residents of Andrew and Buchanan counties on a variety of diet and health topics and serves as a connection between communities and MU Extension.

Lucas recommends a balanced diet of five to seven servings of fruits and vegetables a day, lean protein and whole grains.

Half of your plate should be fruits and vegetables, Lucas said. A little less than a quarter of your plate should be some kind of grain. We also recommend a protein, and for those avoiding meat it doesnt have to be meat.

Any diet that focuses on one specific kind of food should be treated with caution, according to Lucas. The Keto diet, which requires participants to get 75% of their calories from fat, has been gaining popularity in recent years, but Lucas warns of unintended consequences.

If done incorrectly, you can have electrolyte imbalance, dehydration. It can be very dangerous for those who are diabetic or those who have some kind of heart condition, she said.

Intermittent fasting has similarly risen in popularity. Followers fast for several hours a day before consuming all of their calories during a dedicated eating window.

It can lead to binge eating or overeating, Lucas said. This is another diet thats not safe if youre diabetic. It can impact your energy levels, it can lead to nutrient deficiencies.

The best diet is balanced, according to Lucas, and accompanied by physical activity. Its recommended to moderately work out for 150 minutes a week or vigorously for 75 minutes a week.

If youre not anywhere near that, get better, Lucas said. Some activity is better than none. Five minutes of physical activity does have benefits.

Anyone who wants to make a change should start slowly by incorporating more healthy foods and exercise step by step.

If you end up failing, start again, Lucas said. It doesnt have to be Jan. 1 to make a positive change.

Every Missouri county is covered by a MU Extension office that offers help and advice for people looking for more information. To learn more, visit https://extension2.missouri.edu.

The rest is here:
The do's and don'ts of dieting - News-Press Now

Posted: Jan 13, 2020 / 11:37 AM MST / Updated: Jan 13, 2020 / 07:03 PM MST

Most everyone trying to lose weight has exhausted their options. If youve tried and nothing has worked, Dr. Kristen Kells has found success not only in her own life, but for many clients. She boasts a program based on science of the metabolism and the bodys chemical composition.

Programs created at Dr. Kells Weight Loss are practical and easy to follow. Dr. Kells realized the need for something doable for the regular person, or rather, the busy, hard-working person that might not have time to dedicate to something overly demanding.

Melissa Pennington, who is a self admitted a candy-holic, has already lost 33lbs on Dr. Kells weight loss program. It can be frustrating with lots of conflicting information and unrealistic fitness lifestyles. The truth is you can create a nutrition and dieting plan thats compatible with your body, and is backed by the science. Better even, Dr. Kells will help you maintain your change in lifestyle and diet even after youve lost the weight.

To schedule your free, no obligation consultation visit DrKellsWeightLoss.com or call (385)217-6368.

This article contains sponsored content.

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A nutrition and dieting plan compatible with the body - ABC 4

As early as third grade, Chlo Hilliards mother was sending her off to school with Slim Fast shakes for packed lunches. Albeit elementary school is meant to be a creative playground, scholastic adventure and perhaps brilliant season of discovery, coming-of-age wasnt as fun for someone like Hilliard. For as long as she could remember, her entire identity was shaped around her towering physical appearance.

Standing over six feet tall and wearing a size 12 in shoe and dress by the tender age of 12, Hilliard could hardly fit in while growing up in her largely Hasidic Jewish neighborhood in Brooklyn, New York. Navigating such an overwhelmingly white and orthodox environment as a young, Black girl surely didnt soften whatever blows or bullies that came with her already-unique challenges.

After decades of fad diets, weight loss pills, and unrealistic expectations, Hilliard made the life-altering decision to stop punishing herself over what she thinks she should look like: I'm healthy, I work out, I have a trainer, I'm in good shape, but I may never have a six-pack and I just need to be fine with that.

Hilliards moment of truth set her on a path to self-actualization and the results are hilariously illustrated in her new book F*ck Your Diet (And Other Things My Thighs Tell Me), a collection of essays that explore race, feminism, and popular culture. Taking inventory of childhood trauma and societys reinforcement of Eurocentric beauty ideals, Hilliard, 39, turned her personal misadventures into gut-busting comedy and witty teaching moments.

When it comes to food and diet, it's a much more complicated conversation than we've been having when it comes to social and political influences, she explains to BET. And it's not just genetics; it's where you live, what you can afford, and what you have access to. Once you figure out the bigger picture, you kind of can breathe a sigh of relief, because youve realized youre not the problem.

She continues: You also have to factor in economically what do they have access to or don't have access to; a lot of people in this country live in food deserts.

In the spirit of #2020 vision, Hilliard looks to help young Black and Brown girls everywhere set their eyes on the horizon instead of the scalebecause why play small when you can live larger than life? Though she is not a doctor or a medical professional, she has done extensive research in the space and we are curious to know what works for her.

From eating better to dating wiser to working smarter, she gives us a few practical tips to a healthier lifestyle this year. Adapt the ones you think you can, and discard the ones you can't. Everything is all about balance.

F*ck Your Diet out now.

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F*ck Your Diet Author Chlo Hilliard Wants To Give The Conversation About Black Women And Weight A Makeover - BET

IT seems that just about every week there's a new diet craze.

And like many fads, they will go out of fashion just as quickly as they came in.

1

Usually, a fad diet will promise rapid weight loss and other health benefits, without any scientific evidence to support them.

But one dietitian has admitted that there are a handful of diet trends that shouldn't be ignored.

In fact, Sydney-basedSusie Burrell says that when followed the right way they can even provide long-term results.

Here, she reveals the five fad diets she believes are the most effective...

Over the last couple of years, droves of celebrities have credited the keto diet for keeping them in shape.

But the high-fat, low-carb isn't actually anything new.

It was originally developed in the 1920s to help patients suffering from epilepsy.

Writing on her blog, Susie said:"A keto approach requires followers to reduce their carbohydrate intake to an extremely low level so that ketosis or fat burning is induced as the body breaks down fat stores directly to be utilised as fuel.

"A keto approach requires followers to replace carbohydrate intake with fat."

A keto approach requires followers to replace carbohydrate intake with fat

She explained that the diet requires followers to break up their food intake to 10 per cent carbs, 70-80 per cent fats and just 15-20 per cent protein.

"This is why you see a lot of avocado, butter, eggs and cream utilised in keto diets," she says.

"The reality is that most diets that claim to be keto are actually just low in carbohydrates as opposed to achieving these ratios of fat, protein and carbohydrate.

"In real life, achieving these ratios in your diet is somewhat challenging but if you can, and do follow it, it will work very effectively."

The paleo diet is often dubbed the "caveman diet" because it promotes a diet similar to that of our stone age ancestors.

Before modern agriculture developed around 10,000 years ago, people typically ate foods that they could hunt or gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.

Susie writes: "The focus on fresh, unprocessed food naturally supports weight loss, as does the complete avoidance of processed carbohydrates.

"The only down side tends to be an especially low intake of dietary calcium and while fibre intake from vegetables and fruit may be adequate, a number of followers find the lack of insoluble fibre intake from grains and legumes can result in constipation."

A very low calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer.

It usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

It's not an easy diet to follow and it's not generally recommended without the supervision of a doctor - but it does work.

VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained

Susie explains: "Very Low Calorie Diets that generally utilise meal replacement products and diet shakes to achieve an extremely low calorie intake of just 800 calories per day have again been used for many years in clinical settings to achieve weight loss.

"Now commonly utilised by weight loss surgeons prior to surgery, VLCDs are extremely effective in reducing fat stores in the liver whilst also inducing ketosis as overall calorie and carbohydrate intake is extremely restrictive.

"VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained unless underlying eating habits are significantly altered long term."

The 5:2 diet is a type of fasting diet based on the idea of scoffing what you like five days of the weeks and severely restricting for the other two.

The part-time aspect appeals to many people because there is no restriction on what youeat for five days of the week.

On the fasting days, dieters are meant to eat 25 percent of their recommended calorie total - 500cals for women and 600cals for men.

Susie says they've been shown to be effective in supporting relatively slow weight loss at between 1kg and 2kg a month.

She added: "It appears that significantly restricting calorie intake for brief periods has a number of metabolic benefits in the body which in turn support fat metabolism.

"The biggest issue is that you will not lose weight as quickly as many desire."

The last diet approach Susie highlighted is the low card diet.

She explains that like the keto diet, carbs are restricted to about 10-20% of your overall intake.

But as it's not as high fat, it leaves you with more room for protein that keto does.

Susie adds: "Low carbohydrate diets, or diets that require followers to eliminate virtually all bread, rice, cereal, pasta, fruit and starchy vegetables are extremely effective in achieving fat metabolism, at least in the short term.

"The issue for most is that as soon as any of these high carb foods are reintroduced weight tends to be rapidly regained and becomes more and more difficult to lose in subsequent attempts."

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The 5 fad diets that DO help you lose weight fast and its good news for keto fans - The Irish Sun

Athletes need to eat every three to four hours which is why making snacks an integral part of your diet is critical.

by Nancy Clark

I wish I didnt have snack attacks. I eat way too much chocolate

I eat only healthy foods during the day. My snacking problem starts the minute I get home from work. Chips are my downfall

I try hard to not snack after dinner, but I have a bad habit of getting into the ice cream

Day after day, I hear athletes complain about their (seemingly) uncontrollable snacking habits. Some believe they are hopelessly, and helplessly, addicted to chocolate. Others believe eating between meals is sinful and fattening; snacking is just plain wrong. Some equate snacking to doing drugs. They bemoan they are addicted to sugar and cant eat just one cookie. Snacking is all or nothing.

Despite the popular belief that snacking is bad, the truth is that snacking can be helpful for runners. Athletes get hungry and need to eat at least every three to four hours. That means if you have breakfast at 7:00, youll be ready for food by 10:00 or 11:00, particularly if you run in the morning. By 3:00 p.m., you will again want more food. For students and others who train mid- to late-afternoon, a pre-run snack is very important to provide the fuel needed to have an effective workout.

The trick is to make snacks a part of your sports dietpreferably with an early lunch at 11:00 that replaces the morning snack. (Why wait to eat at noon when you are hungry now?) and a second lunch instead of afternoon sweets, to energize the end of your work or school day. A planned wholesome meal is far better than succumbing to sugary snacks or stimulant drinks.

Snacking problems commonly occur when runners and triathletes under-eat meals, only to over-indulge in snacks. Inadequate breakfasts and lunches can easily explain why snacks can contribute 20 to 50 percent of total calories for the day. Fingers crossed those snacks are nutrient-rich!

To easily and painlessly resolve nutrient-poor snack attacks, eat before you get too hungry. Hungry triathletes (and all people, for that matter) tend to crave sweets (and fats) and can easily eat too many donuts, chocolate chip cookies, candy barsfoods with sugar (for quick energy) and fat (for concentrated calories).That honking big muffin can easily win out over a piece of fruit, hands down!

Athletes who report they eat well during the day but get into trouble with snacks at night need to understand the problem is not the evening snacks, but having eaten too little during the active part of their day. Snacking is the symptom; getting too hungry is commonly the problem. One way to eliminate a mid-morning snack attack is to have a protein-rich, satiating breakfast (such as 3 eggs + avocado toast + a latte for 500-600 calories) as opposed to just a packet of oatmeal (only 100-150 calories). Enjoy soup + sandwich for lunch (500-700 calories), not just a salad with grilled chicken (only 300 calories).

Identifying hunger

Do you spend too much time thinking about food all day? If so, your brain is telling you it wants some fuel. Thinking about food nudges you to eat. If you were to never think about food, youd waste away to nothing.

Other hunger signals include feeling droopy, moody, cold, bored (Im eating this popcorn just because Im bored), unable to focus, and easily irritated. If you fail to honor these hunger signals, they will escalate into a growling stomach (too hungry) and an all-out snack attack. Prevent hunger; eat enough during the active part of your day.

Please remember that hunger does not mean Oh no, Im going to eat and get fat. Hunger is simply a request for fuel. Just as a light on the dashboard of your car signals when your car needs gas, your brain sends you hunger signals when your body is low on fuel. To not eat when you are hungry is abusive to your body (and mind) and puts your body into muscle-breakdown mode, which is counter-productive for athletes.

Losing weight without daytime hunger

Even if you want to lose undesired body fat, you should eat enough to feel satiated during the active part of your day. You can lose weight (diet) at night when you are sleeping. This is opposite to how most runners eat: They diet by day, then attack the snacks at night. They eat the whole pint of ice cream, too many chocolates, and/or non-stop chips. Winning the war against hunger requires white knuckles. Not sustainable and not fun. The better bet is to fuel by day and diet at night by eliminating high-calorie evening snacks.

Dieting runners commonly report the most concerns about snack attacks. As one marathoner complained, Im hungry all the time. If that sounds like you, and you feel hungry within the hour after you eat a meal, experiment with eating heartier meals. For help figuring out a food plan that works for you, I encourage you to meet with a registered dietitian (RD) who specializes in sports nutrition. The referral network at http://www.SCANdpg.org can help you find a local sports nutrition professional.

Winning the war against snack attacks

I encourage my clients to convert snacktime into mealtime. Instead of reaching for cookies, candy, caffeine, and other typical snack foods, they opt for a peanut butter & banana sandwich for an early lunch at 10:00 or 11:00ish. (As long as they have a flexible eating schedule, no need to eat a donut just to bridge the gap to the more traditional eating time of noon.) They then can enjoy a later second lunch at 2:00 to 3:00ish, which gives them energy to be productive throughout the last hours of the workday.

By enjoying two lunches instead of snack foods + one lunch, they generally end up eating more quality calories and fewer sweets. If their meal schedule is inflexible, I nudge them to at least snack on mini-meals instead of sweets:

The benefits of being well fed are fewer snack attacks, more energy, and easier weight management. Give it a try?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). The new 6th edition of her best-selling Sports Nutrition Guidebook offers additional information on how to manage snack attacks. Visit http://www.NancyClarkRD.com. For her online workshop, visit NutritionSportsExerciseCEUs.com.

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Winning the War Against Snack Attacks - Triathlon Magazine Canada