Category Archives: Diet And Food

Its been a year since I said goodbye to you. Your cheesy delights, your garlic-dusted edges. I gave you up for a full 365 days, and to be frank, it was a terrible year. I dont mean that in the hyperbolic way that lovers do when theyre finally reunited. I mean that it was a Bad Year, and after all this time, I guess Im just one pizza-hungry Andrew Lincoln, standing outside your door with several sheets of poster board that reveal my Dominos order. But like Andrew, I know now that I can walk away.

Over the year, I attended way more pizza parties than youd think youd ever come across as an adult. Seriously, people love you, you delicious muse. Hell, I went to an actual pizza wedding, where I saw you across the room, piping hot and waiting for me. But I turned my head away, mostly because the wedding was in England, and can you even imagine if the one time we reunited was when I was drunk and you were English? Banish the thought. But in all those parties and weddings and other moments of temptation, I resisted. Ive learned that I can live in this world without you. I just dont want to.

A year ago, I wanted to find a better me, so I put distance between us, blaming my shortcomings on a hand-tossed crust that had never asked for anything more than my presence. I'd turn to you in the face of any problem, and then I'd blame you for the consequences. When I had a bad day? Pizza. When I got into an argument with my boyfriend? Pizza. But when you weren't there, the problems didn't go away. In the wake of your absence, I gained 15 pounds and nursed bad days with chicken wings or French fries or wine. I realized the problem in our relationship had always been me. I could blame that seared cheese topping, the crisp of a pepperoni, all day long. But the operative word there is "blame." Thats a tough place to be inlooking at your considerably less-defined jawline in the mirror and knowing its that way because of, well, your own actions. To quote Billie Eilish, Im the bad guy. Duh.

A year ago, I looked to you as the cause of hardships I wasn't willing to face. I cast my best friendnay, my loveraside because it was easier to blame you than it was to recognize that I funnel other issues into the things I love. Pizza nor fries nor wine can fix any problem that isn't hunger or sobriety. They sure as hell can't fix a bad day. And for all of 2019, I imagined that if something happened to me...if I werent on this earth anymore...the last memory Id have of you was from so long ago. A break-up made in haste, after a life spent loving you so wholeheartedly.

A break-up made in haste, after a life spent loving you so wholeheartedly.

Maybe this year apart was worth it, because I learned that to love youtruly love youis to not take advantage of you. To have pizza in my life is to also be able to recognize the days when it shouldn't be there, days when I would have previously used pizza as a band-aid for a bigger problem. On those days, perhaps its worth looking inward and asking if Im inviting you in because of our mutual love, or just because I need your presence to distract from something else, like work anxiety or the release of a subpar Taylor Swift album. Maybe I can find other ways to re-channel that stress, like running or vegetables. Just kidding, vegetables are gross.

I hope youre not mad at me. If youll have me, Id love for us to meet up again. Because as tempting as it is to turn to you in times of stress, I also know that some of my favorite moments were spent with you. Remember all those nights watching The Bachelor? You loved The Bachelor! Monday evenings filled with crazy white people choosing each other for high-end dates and then explaining away how they were there for the right reasons. On those nights, we were the ones there for the right reasons. Just one man, one pizza, mutually respecting each others saltiness.

I would like for us to try that now. The long-lost 2004 country band Lonestar said it best: Lets be us again. Life is too short to give up the things you love, yet too long to abuse them. Ill see you whenever youre ready, with a bit of hot sauce on the side.

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How I Lived a Year Without Pizza - No Pizza Diet Results - Esquire.com

The holiday season is notoriously indulgent: holiday parties and gifts lead to an abundance of sugary foods, meat, and alcohol. Like clockwork, many indulgers commit to a shift in diet upon themidnight stroke of the clock on December 31. This social construct of resolving to have "good" health in the new year takes many forms:Dry January for some, fad diets or exercise resolutions for others.

I found myself applying this same logic of indulgence over Christmas dinner extra glasses of wine and seconds of myuncles perfectly seared ribeye I excused as "indulgences" for which I'd atone in the next year. Then, on January 1, I would take on a cleaner diet, abstain from alcohol, and avoid meat for a month, or maybe longer. I even vowed not to weigh myself in December, and to wait till January to do so. Like I said, I was indulging.

If youre an American who makes a New Years resolution an estimated 40 percent of us do there is a high chance it relates to exercise or nutrition. At some point in recent history, New Years resolutions became synonymous with physical well-being, generally the shape and state of our body. But what about mental health? The obsessing over diet and weight, of which I am clearly a victim, is of course related to mental health to the way I was socialized, and how my mind has interpreted the way that my body should appear and look in public, a byproduct of a patriarchal culture. Pondering this led me to think: am I focusing on the wrong "kind" of health? What if my insecurities about my body were what was unhealthy?

Of course, the two "types" of health physical and mental are intimately intertwined, even inextricable, as health experts and doctors will attest. Studies show that mental health disorders are strongly associated with the risk and outcome of diseases like diabetes, heart disease and cancer. That suggests that focusing on mental health is of utmost important when it comes to physical health, and one may beget the other.

In 2019, the most-Googled health question was How to lower blood pressure? Google's top search results for this query included diet suggestions, weight loss and exercising more. But what about reducing stress? A randomized trial of adults showed that an eight-week program of relaxation response and stress management techniques lessened the amount of medication some of the participants needed to control their blood pressure.

What is keto? ranked number two among all health questions asked of the popular Internet search engine. The most Googled diet in 2019 was the Intermittent Fasting Diet, in which dieteres eat in specific time intervals. The second-most Googled diet was the Dr. Sebi diet, which consists of a list of approved vegetables, fruits, grains, nuts, seeds, oils, and herbs. (Animal products are a no-no under Sebi.)

Unless one's goal is in weight loss or dieting is to fulfill a doctor's recommendation, it may well be healthier to have other resolutions related to other aspects of health particularly mental health.Dieting is often driven by the desire of wanting to feel better not just physically, but mentally. We want to go from feeling sluggish in the morning to excited for the day when we wake up, anxious to secure, being caught in a brain fog to feeling clear. There is science that suggests what you eat affects your mental health, but good mental health can lead to good physical health. Perhaps its time to reframe which one we prioritize or at the very least, treat them both equally.

The status of mental health across all generations in the U.S. could be better. According to a Blue Cross Blue Shield Association report published in 2019, major depression rates among millennials have increased by 31 percent. Psychotic conditions have increased by 15 percent. Substance abuse has risen by 10 percent.

The health status of millennials will likely have substantial effects on the American economy over the next two decades including workplace productivity and healthcare costs, the Blue Cross researchers stated. Separate research found that younger Americans are very lonely, and college students face an anxiety epidemic. The number of 18 to 26-year-old college students who report suffering from anxiety disorder has doubled since 2008. According to the CDC, 20 percent of people 55 years old or older experience some type of mental health problem; the most common are anxiety and depression.

Focusing on your mental health doesnt have to mean getting a therapist if youre not ready, although that is a great place to start. It could be as simple as spending more time in nature, exercising more (not to lose weight, but to generally feel good), volunteering, spending more time with people you love, or as Jenny ODell writes in her book "How to Do Nothing," do nothing in a way that refuses the act of being productive. In other words, follow the advice of a cheesy bumper sticker: be in the moment, do you.

In 2018, Mel Schwartz, a psychotherapist, explained to me that a lot of depression is situational (clinical depression aside). Obviously there are many cases of people who are clinically depressed, Schwartz said. But the majority of depression is situational it is not seeing your way out of debt, living in a culture of intense competition where you are being told if you dont succeed you are a loser. Schwartz added that situational depression is also about a loss of meaning and purpose, which can be enabled by the culture of capitalism. The hyper-focus on winning and succeeding drives a lot of this emotional and psychological disaster, he added.

This brings me to my next point: New Years resolutions have a tendency to cause more harm than good. When accomplished, setting goals in general can lead to many benefits. However, if there is failure to achieve that goal, anxious and depressive symptoms may follow, especially if it is prompted by motivational conflict, which is when someone has an urge to fulfill a goal, but there is an opposing factor to their achieving that goal like the reality of everyday life. While we want to make change, its important to not set ourselves up for failure.

As author Jessica Knoll wrote in a popular op-ed for the New York Times: The diet industry is a virus, and viruses are smart. Today, expensive diet regimes, diet pills, and meal plans are sold under the guise of wellness and being healthy. I've written before about this exploitative aspect of the wellness industry, and why it is crucial to resist it. Better to focus on your mental health. Theres a lot of stress and change on the horizon like the rise of the far-right and the threat of climate change and we must be in a good place mentally to persevere.

Continued here:
Why a mental health resolution might be superior to a diet resolution - Salon

Tis the season for eating all of the things, followed by feeling bad about eating all of the things, followed by vowing to get your shit together with the help of a trendy, hard-to-pronounce lifestylebecause body positivity may be brightening our feeds, but diet culture is still here to tell us we suck at food.

Lets be very real: This whole new year, new you mess isnt entirely about getting clearer skin or improving your gut health (although if those are your true goals, then, obvi, fine). Most people attempt super-restrictive diets to become smaller versions of themselves. And honestly, Im going keto is now a more socially acceptable phrase than Im trying to lose weight.

Eating according to a hyperspecific plan is stressful and makes you miss things like noodles, wine, and fruit. FRUIT! So then when you inevitably cave and eat a bag of Cheez-Its, you feel shitty, hate yourself, and swear on your Lululemons that on Monday youll start being good again. Can we all just...not anymore? Even science is over ithard-core dieting for anything but medical necessity negatively impacts peoples mental health, says clinical psychologist Sari Chait, PhD. Here, more reasons to sit out the restrictive food crazes this year (and maybe, like, forever).

Every January, curious Googlers search for this elimination diet every January, which puts a 30-day ban on added sugar, soy, beans, peanuts, sweeteners, grains, dairy, almost all processed foods, and booze. (If you consume one of said substances, even on day 25, you have to start all over). The theory is that these things cause inflammation in your body, and skipping them will curb cravings and boost your metabolism.

But while slashing processed foods and alcohol is definitely not not good for you, theres no evidence that following this plan will squash your chip cravings or spike the amount of cals you burn, says Jessica Cording, RD, author of The Little Book of Game Changers. As for the suggestion that this or any diet can reset your body...well, take that claim with a big grain of pink Himalayan salt, says Cording.

Created in 2014 by Mark Hyman, MD, this bb is a mashup of paleo (no processed foods, dairy, alcohol, added sugar, or grains) and veganism (no animal products). Yet some sustainably raised, grass-fed animal protein and fish and eggs are allowed, as are gluten-free grains and beans. So? Its just a more restrictive version of the Mediterranean diet, says Scott Keatley, RDN. Its heavy on fish and healthy fat, but it demonizes dairy and gluten, which are fine for most people. FWIW, telling the average person that nutrient-rich foods are bad for them just encourages a shame-y relationship with eating. (Not the healthiest news, considering Pinterest searches for eating pegan skyrocketed 337 percent last year.)

Okay, so this emotional roller coaster of a diet involves eating whatever you wantbut only during certain hours or on certain days of the week. Then you go long periods (like, up to 16 hours) without ingesting anything. Google searches for this fad hit an all-time high last January and show no signs of stopping. But science is way less enthusiastic. Studies suggest that calorie restriction can increase life span in animalsbut not, so far, in humans. And fasting does def cause some people to go HAM when they do eat. Were wired to consume more after restricting, says Cording. So to repeat: This. Is. Pointless.

"I stopped giving so many fucks and it changed my life."

amazon

The F*ck It Diet: Eating Should Be Easy

Ive done Atkins and South Beach. I once dabbled in calorie counting before going raw vegan. When that left me exhausted, I tried paleo. For 10 years, I micromanaged everything I ate to the point of obsession. But no matter how diligent I was (or how long I lurked on diet message boards), all I thought about were cookies. I started dreaming of being a food writer because I was so passionate about bougie foodbut turns out, I was just hungry. My new lifestyle: less effs, more carbs. Now, my appetite issues are healed. I sleep better, have more energy, and no longer obsess over pastaI just eat it. And I finally feel like a human again.

Read more from the original source:
Three Diets You're Considering RN and Why They're Dumb - Cosmopolitan

Most Americans follow a standard Western diet high in red meat, processed foods, and sugar. Scientists hope that by moderately incorporating one type of red meat into this meal plan, it will become more appealing to a larger group.

Implementing the Mediterranean-pork diet into the broader population would also reduce beef production, which contributes to greenhouse gas emissions, according to the U.S. Department of Agriculture. "Pork production emits only a fraction of the greenhouse gases compared to beef," Wade said in a news release, "and the Med-Pork diet is really ticking all boxestaste, health, and environment."

These environmental and cognitive effects combined can create a healthier future for the aging population, who are expected to outnumber children in the coming years. Dementia and cardiovascular health are concerns for seniors, but these new lifestyle changes can support both the brain and the heart.

"We're hoping that more people will find this dietary pattern to be more in line with their accustomed eating patterns and therefore more adoptable," Wade said.

Want to try it out? Here's our beginner's guide to the Mediterranean diet and our ultimate Mediterranean diet shopping list (which you will need to add fresh, lean pork to, if that's of interest).

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Does This Spin On The Mediterranean Diet Make It More Accessible? - mindbodygreen.com

NBCs drama series, This Is Us, is unique in its genre because it showcases an obese couple, Toby and Kate.

In a world were most TV characters are thin, its refreshing to see something new. But this season, a major plot point is Tobys new diet. Were all excited to see him get healthy, but some are concerned that Toby may be taking this new lifestyle too far.

Could this damage his relationship with Kate or be dangerous to his health? Lets find out what people are saying about this season.

Weight concerns have always been a part of Toby and Kates relationship. They met at a weight-loss support group and bonded over calorie-counting. But since the birth of their new son, Jack, theyve gone in different directions.

While Toby has focused on healthy living, Kate is back to overeating. However, Toby has a good reason for these changes. At the end of season three, Toby had a heart attack.

Fans predict that major weight loss may be in store for Toby, but if theyre basing this prediction on the actor that plays him, Chris Sullivans current body weight than they could be off track.

According to US Weekly, Sullivan actually wears a fat suit to play Toby. So when his character slims down, Sullivan wont have to make any diet changes in his own life to continue playing him.

However, Sullivan does have previous experience with weight loss and understands what its like to struggle.During an appearance on Watch What Happens Live, Sullivans co-star, Chrissy Metz who plays Kate, explained why he was the perfect actor for this role. Chris has been heavier, she said, and I think he does understand the plight of being overweight.

However, most fans are reacting to Tobys recent obsession with his new diet and exercise program. The general consensus among fans is that theyre happy to see him get healthy but worry about his relationship with Kate because of the changes. The problem seems to be that Toby isnt just losing weight, but last season, he was actively hiding his new routines from Kate.

Although it may seem strange that Toby would hide his healthy changes from his wife,co-showrunner Isaac Aptaker explained to Entertainment Weekly that its because hes protecting her.

[Kates] breastfeeding, Aptaker said, shes tending to an infant around the clock, shes not at a place in her life where she is necessarily most suited to being on a strict diet or on a strict weight-loss plan. But Toby has found this path thats working for him, and because he doesnt want to rub it in her face hes making the choice to keep it a secret. Thats dangerous in any relationship, keeping secrets like that.

This season, Kate saw Tobys transformed body, and she isnt happy about it. Most fans resented her for acting like that. One commenter explained it well on Reddit. Instead of being happy that her husband who almost died of a heart attack is taking responsibility to lose weight and be a healthy father, they wrote, she instead loathes him for it and in addition, goes back to overeating herself making her already obese and unhealthy self an even bigger risk of leaving her child without a mother.

All the secrets and now drastic lifestyle changes and resentment, Toby and Kate have plenty of obstacles to tackle this season.

With all the new changes in Tobys life, some were concerned that he may be taking things too far. However, Aptaker explained that the new lifestyle is actually really healthy, mentally and physically, for Toby.

Hes a guy whos had significant mental health problems and struggled with clinical depression, Aptaker told Entertainment Weekly. And now hes faced with this massive curveball finding out his son is blind, and hes found an outlet for himself for all that anxiety, for all of that pain, and that is at the CrossFit gym.

This Is Us doesnt appear to be taking Toby in an obsessive direction. Instead, hes moving towards a really healthy place. We just hope he doesnt pay for that with his relationship.

See original here:
'This Is Us': Is Toby Dangerously Obsessed With His New Diet? - Showbiz Cheat Sheet

As 2020 begins, athletes around the world are preparing for the years largest sporting event the Tokyo Olympics in August. Indonesian athletes will be represented, particularly badminton players and weightlifters, who stand a better chance of winning medals than their compatriots.

The road to the Olympics, however, is winding and rough. Not everyone can compete in the worlds most prestigious multisport event. Athletes must go through qualifying rounds or meet qualifying times to be eligible to compete in Tokyo. Preparations begin long before the real medal race kicks off in the summer.

Indonesia is aiming higher this year than in previous Olympics. But the challenge for our athletes is not limited to hours of disciplined training to improve their technical skills or physical endurance.

For the athletes, it will be difficult to maintain a strict and healthy diet. In a country wheregorengan(fried snacks) are king and instant noodles are a staple food, the athletes will have to struggle to resist such temptations.

It is public knowledge that Indonesian athletes lag behind their foreign counterparts when it comes to nutritional management. This deficit is perhaps one of the reasons behind our relative lack of achievements in the Olympics and other world-level competitions.

As sports nutritionist Emilia Elfiranty Ahmadi said, our athletes eat three times a day only to fill their stomach. For athletes, eating is part of the job. It takes commitment to supply their bodies with proper food, which requires [nutritionist] supervision, she said.

Only a few sports organizations in Indonesia such as the Indonesian Track and Field Association (PASI) and the Badminton Association of Indonesia (PBSI) hire doctors and nutritionists to help manage their athletes diets.

Top athletes are supported by a physician, a nutritionist, a masseur and a psychologist in addition to coaches to stay in their best shape, according to the Youth and Sports Ministrys Eminence Sport Medicine and Human Performance Center director Andi Kurniawan. In Indonesia, the aforementioned roles are mostly played by coaches, he said.

Maintaining a strict diet is not impossible. Indonesian swimmer I Gede Siman Sudartawa received a sponsorship from Japanese food seasoning brand Ajinomoto in 2017, allowing access to healthy and nutritious food through the companys Kachimeshi (Winning Meals) program, a global program that promotes eating well.

In 2016, Indonesias Olympic weightlifting team received a sponsorship from major Australian beef producer Elders.

Indonesias newly hired national soccer team head coach Shin Tae-yong, from South Korea, likely understands the correlation between a good diet and sports achievements. His soaring career as soccer player and coach are evidence of this. While he has set his sights on improving his players poor physical fitness, he may need a good nutritionist in addition to a physical trainer with World Cup experience.

Athletes have to be responsible for their own bodies and, therefore, have to follow a healthy diet to support their performance and sustain their careers.

Learning from the best practice in certain sports organizations, the National Olympic Committee could work with the private sector to improve athletes nutrition to help our Olympic dreams come true.

Continue reading here:
New Years resolution: Diet - The Jakarta Post - Jakarta Post

The idea behind Noom is to look at weight loss from a mind-body perspective. When you first sign up, they of course ask questions about your height and weight, health history, and where you live. But they also ask about your goals, dieting history, and any life events that may have caused weight gain, to come up with a customized plan for you.

Then, over the course of the eight weeks, the app has you look at things like your food demons and triggers, and how to develop healthier habits like managing stress, so you can learn how to keep the weight off when the program is said and done.

Through coaching and personalized meal and/or workout plans, the app also claims to help you adopt healthier patterns faster.

One 2016 study of almost 36,000 Noom users found 78% percent of them had sustained their weight loss over nine months.

Link:
Diets To Watch In 2020: What Is The Noom Diet & How Does The App Work? - mindbodygreen.com

Making a change to our diet is never an easy thing, especially if our favourite foods and drinks are not exactly healthy ones.

While there will certainly be challenges and temptations along the way, these two individuals show us that it is not an impossible task.

Achieving balance

Freelance personal trainer Adly Almanzo Adnan, 37, has also had his share of bad dietary habits, despite being active.

Once an obese teen, he shares that when he first started working out, the goal was just to bulk up and build muscles.

As he was then at boarding school in Britain studying for his A-levels, his meals consisted of typical English fare like roasted or grilled meats and boiled vegetables, which were healthy (although bland).

But when he came back to Malaysia, Adly ate just about anything.Adly (left) and his wife Lee Weina always ensure that they have at least two types of fruits available at every meal. NORAFIFI EHSAN/The Star

After gym, I would go to the mamak and eat everything under the sun because of bulking we guys just wanted to get bigger and bigger (musclewise), he says.

But that changed when he started getting injured more often during his weekly futsal game. It turned out that his upper body was too muscular and heavy for his lower body to support.

Needing to drop his weight, he started to look into healthy eating to help him do that.

That time I started to go really healthy, it was steamed chicken breast and salads and that helped me drop about 15kg.

But I realised that I wasnt happy, because Id reject social outings and get very annoyed when I went out with my family and there wasnt any protein or vegetables (that fit my diet).

So it came to a point when I wouldnt even go out with my family sometimes. To me, that was even more unhealthy, regardless of how my physique had changed or how much lighter I felt.

So it was at that point that my thinking about nutrition really changed, but for the better, he says.

Now, Adly has a more balanced outlook on eating healthily, becoming more relaxed about food choices when eating out, but still emphasising proteins, vegetables and fruits in his overall diet.

He notes that when it comes to changing ones diet, it is crucial to make changes that you can stick to for life short-term diets wont help make permanent changes to either weight or looks.

Motivation, he says, is critical as this is what will keep you going through the temptations and hard times.

Also read:

For her health

Motivation has never been a problem for marketing manager Cheryl Wong.

Her initial motivation was to bring her cholesterol levels back to normal.

The 45-year-old shares: Ive been on something like the paleo diet for about 19 years.

Wong cooks or makes most of her own foods nowadays, like her walnut and macadamia butter. Photo: The Star/Azlina AbdullahThats when my first ever blood test came back with an off-the-chart reading for cholesterol, even though I was thin. That was the year I decided to do something about my eating I cut off all the obvious carbs, like rice and noodles, and I stop taking all fast foods.

Then, in 2004, she was diagnosed with endometriosis. This condition occurs when endometrial tissue grows outside the uterus.

This out-of-place tissue causes inflammation, leading to serious and often, debilitating pain during menstruation.

There is no cure for this condition, although there are treatments to help control it.

While Wong has undergone surgery to remove the tissue (which has grown back) and taken contraceptive pills to help control the condition in the past, she is now off all medications, except the occasional painkiller, by choice.

She has also further narrowed down her diet in an attempt to avoid potentially pro-inflammatory foods that might exacerbate her endometriosis.

Two years ago, she decided to completely cut off all carbohydrates, targeting foods with hidden carbs, such as sauces that contain a lot of sugar or starch, and fruits that contain natural sugars.

Also, I consciously started to reduce the amount of food that I ate I only ate what I needed, she shares.

Due this strict diet, Wong has stopped eating out and cooks her own food.

While it wasnt an easy journey, especially as she has a sweet tooth, her desire to be pain-free and healthy spurs her on.

She is also an avid gym goer who works out daily, saying that she would go crazy if she missed a day of gym.

She says: When I started cutting off foods, I realised it was really all about me its what you want out of life and what you want to do with your health, its all within your control.

So thats why I always tell people, dont blame the food, its you. The desire for food is strong, but why dont you just eat half just to satisfy yourself? You dont have to eat the whole thing.

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Thinking of changing your diet? What you need is the right motivation - The Star Online

The Mediterranean diet is a top pick among dietitians and health organizations and even won the "Best Diet Overall" title from U.S News and World Report for 2019.

In addition to being a flexible and sustainable eating plan, the Mediterranean diet is associated with a reduced risk of cardiovascular diseases and overall mortality.

Here's what you need to know about the diet that might just make you live longer.

The Mediterranean diet draws inspiration from countries bordering the Mediterranean Sea, including Greece, Italy, and Spain. Since the plan centers around traditional cuisine from various regions, it doesn't have a single definition. Instead, it outlines eating principles that are common in each country, such as a diet low in red meat, sugar, and saturated fats.

According to Samantha Cassetty, MS, RD, and advisor to Performance Kitchen, the eating plan focuses on consuming lots of plant foods like vegetables, fruits, beans, legumes, and whole grains such as bulgur, barley, and farro.

It also encourages the consumption of nuts and seeds and their butters, as well as olives and avocados and their oils. "Since this eating pattern focuses on the quality of wholesome foods, which are mostly plants, it supplies essential nutrients, including fiber, antioxidants, and polyphenols," Cassetty says.

Preferred protein sources include fish (at least twice a week), eggs, yogurt, and to a lesser extent, poultry. The diet also allows for moderate wine consumption, which is a glass a day for women and two for men. And of course, it emphasizes whole foods over processed ones, which Cassetty says is excellent advice, even if you're not following the plan.

The Mediterranean diet is both safe and sustainable, according to Cassetty. Many people even enjoy the diet, because it doesn't involve rigid rules like some other eating plans.

"You can dine out, enjoy a happy hour and an occasional dessert, and socialize around food in ways that are considerably more difficult with other plans," Cassetty says.

In fact, Cassetty says gathering around food is very much a part of the framework. And since the Mediterranean diet allows for occasional treats, it's a flexible and sustainable way to eat.

Cassetty says the main drawbacks may involve cooking more than you're used to, and if you're accustomed to eating heavily processed convenience items, it may mean adapting to new foods.

She also says that people with certain gastrointestinal conditions, such as irritable bowel syndrome, may find many of the plant-based foods are rich in FODMAPS, which are types of carbohydrates that can be difficult to digest.

And while the diet is flexible, which many find beneficial, that feature may not be a plus for everyone. "There are people who like a more structured plan with rigid rules that help eliminate some of the decision-making that goes into figuring out what to eat," says Cassetty.

According to a 2017 overview, published in Nutrition Today, adopting the Mediterranean diet as a lifestyle may help lower the incidence of chronic disease and improve longevity. More specifically, the journal cites a reduced risk of cardiovascular disease, metabolic syndrome, inflammatory bowel disease, and colorectal cancer.

Additionally, a 2016 study published in the American Journal of Clinical Nutrition found that following the Mediterranean diet resulted in weight loss, lower rates of diabetes, less arthritis-related pain, disability, and depression.

Turns out you don't have to live in Greece or Italy to experience the benefits of the Mediterranean diet. This eating plan is flexible, easy to follow, and backed by research it's no surprise that it's become so popular.

Continued here:
Why the Mediterranean diet is touted as one of the best by dietitians - INSIDER

The last of the mince pies have been scoffed and there's no more fizz in the fridge.

It's that dreaded time of year again, when all we've done for the last weeks (OK, month) is eat everything in sight and drink ourselves silly.

But rather than embarking on the latest fad diet, Instagram sensation Graeme Tomlinson, AKA the Fitness Chef, insists there's another way.

That's right, you can shed the pounds without going on a diet.

Not only that but you can still eat your favourite foods, including pizza, chocolate and ice-cream.

Graeme, from Aberdeen, has hundreds of thousands of followers on Instagram and has even launched his own book in a bid to get his message out as widely as possible.

He wants to make losing weight as easy to understand as possible and demystify the diet industry.

Graeme explained: "I wanted to break it down so people can understand it.

"There is so much rubbish out there and I wanted to tell them that there's only one way you can lose weight and that's with a calorie deficit.

"People feel deprived and that's when they give up and start to binge - but you don't need to feel deprived."

So, what's the secret to losing weight without going on a diet?

It's super simple - just eat fewer calories than you use.

And, insists Graeme, it doesn't matter where you get these calories from.

So gone are the grim January's, eating nothing but lettuc, you can still tuck into your favourite pizza.

Worried about going out for a curry? Don't be, just make sure you eat fewer calories in the days leading up to your treat.

But the absolutely vital thing you have to be able to do to make this work for you is to know exactly how many calories there are in the foods you eat.

The former professional cricketer admits this can be tricky at first as some so-called 'health foods' can actually be laden with calories.

And the calories in every day treats, like your morning coffee or that office biscuits or even sauces, can soon add up.

But Graeme says as soon as people start to make themselves aware of how many calories are in most of their food, it becomes easy very quickly.

He explained: "The best diet for people to follow is the one they can stick to.

"People need to be more aware of the nutritional aspect of the food they are eating.

"It does time initially to work out how many calories are in what you are eating but eventually it will come naturally and you'll be able to tell just by looking."

Before launching his hugely successful social media carer, Graeme worked as a personal trainer.

It was the sheer volume of companies selling diet products and plans that inspired him to offer his own advice on his own page.

His inspirational posts cover everything from how many calories are in your favourite fast foods, to coffees to so-called super foods.

Graeme makes it clear that nothing is off limits - from chocolate and ice-cream to bread and burgers - as long as you know how many calories they contain and adjust your diet to make sure you're in a deficit.

He explained: "People start looking at eating chocolate as bad but if they know it's 250 calories and they know what their calorie allowance is for that day and they know it's not great nutrition, they can eat something more nutritious later in the day."

Graeme won't classify any food as bad for your but he does sadmit the protein rich foods will fill you up for longer and make you less likely to eat too much.

These include lean meat, chicken or fish, eggs, beans and legumes and seeds and nuts.

Exercise can also help burn extra calories and burn off what you've put into your body.

Greame said: "Exercise and any movement is key but that doesn't mean you have to join a gym or get a personal trainer.

"Walking 10,000 steps a day is a great way to burn calories and you also burn calories just by breathing a talking and sleeping - everything you do requires energy."

To follow Graeme on Instagram, click here, and to buy his book, or visit his website, click here.

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How to lose weight without going on a diet - and you can still eat pizza - Mirror Online