Category Archives: Diet And Food

To the editor:

(re: Does Riverdale need a road diet? March 31)

Your papers recent story on the traffic safety upgrades to Riverdale Avenue referenced a letter of support that I sent to the citys transportation department and the city itself.

It contained several inaccuracies. First, it stated that road diets can reduce accidents by as much as 15 percent. In fact, my letter correctly cites national data showing road diets improve safety by as little as 15 percent and as much at 55 percent.

Second, the story states that the former North Riverdale Merchants Association took a position in support of bicycle lanes and other specific reconfigurations of Riverdale Avenue. The association and its 2017 report demanded DOT initiate a study on safety conditions and come up with its best solutions.

Moreover, since I chaired the Riverdale Main Streets Alliances board of directors until this past February, I can state that the alliance had no role in DOTs development of its present plans for Riverdale Avenue. But I was surely relieved to find out about it earlier this year after many years of writing to DOT and elected officials demanding action.

Finally, the story states that I did not see DOTs current proposal for Riverdale Avenue. Your paper did not speak to me for this story, but if it did, I would have informed you that I did see a draft study in late February.

DOT is carrying out its legal obligations under the administrative code to speak to interested members of the community and consult with the community board before finalizing a traffic safety plan. Those that suggest the current process is wrong or defective should review the relevant code provisions.

Christopher Rizzo

EDITORS NOTE: A reporter did try to contact the author while reporting the story, exchanging both emails and texts with him about the proposal.

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Setting road diet record straight - The Riverdale Press

When considering how your food affects your health, it's worth thinking beyond just your bodyyour dietary choices can also have a significant impact on your mind.

They can influence how your brain functions, keeping you sharp or speeding up your cognitive decline. They can also play a significant role in your mood, either giving you the boost you need to get through the day or leaving you in the doldrums.

Now, a new study suggests that sticking to the Mediterranean diet could help combat depression.6254a4d1642c605c54bf1cab17d50f1e

In the study, published in the journal PLOS ONE, researchers looked at a group of nearly 7,000 older adults over a period of two years. All participants kept to a Mediterranean diet, with one group adhering to a calorie-restricted version of the diet and the other group having no such restrictions.

Related: The #1 Best Juice to Drink Every Day, Says Science

Researchers found that participants in both groups saw a decrease in depressive symptoms, concluding that the connection between the diet and the mood disorder "deserves further research."

"This study is strong because it is a longitudinal cohort, which allows for assessment of changes over time," David Wiss, PhD, MS, RDN, CEO at Wise Mind Nutrition, tells Eat This, Not That!. "Too often, people associate nutrition with weight and changes in biomarkers. When nutrition is over-medicalized, people can overlook the potential for nutrition to improve mood."

He adds that evidence supports the Mediterranean diet's positive impact on depressive symptoms through "a wide range of pathways" and that the diet can help improve people's quality of life.

Chelsea Jackle, MFN, RDN, LD, Nutritionist team lead at Cerebral, tells Eat This, Not That! that, while food can play an important role in how you feel, it is important to take a wider view of your mental health, incorporating mood-boosting habits and staying mindful of the factors outside of your control.

"There is definitely a connection between the food you eat and your mental health, but it isn's always clear-cut," she says. "While many studies link mental health conditions like depression to the foods we eat, these results aren't always consistent. Your mental health is also affected by things like your genes, lifestyle, and environment. The foods you eat won't cause or treat mental health conditions on their own, but they can be an important piece of the puzzle."

For more on how the foods you eat can affect your emotional state, check out these 11 Foods That End Bad Moods.

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Clara Olshansky

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This Eating Habit May Improve Your Mood, New Study Suggests Eat This Not That - Eat This, Not That

More than a third of adults admit to making choices about their diet based on information from social media.

Drinking water instead of snacks, setting intake limits and cutting out all snacking were among thetop changes people have already madeto their diet due to social media influence.

While more than a quarter of adults have cut out all bread, more than one in five have cut dairy entirely and 23 percent skipped breakfast.

But, of the 2,000 adults polled, only 28 percent checked to see if there werefacts to back itup each time.

The research was commissioned byArlato encourage people to look at the full life cycle of food and farming before makingdrastic decisions to remove entire food groupsfrom their diets.

It also found 27 percent of adults now think cutting animal products from their diet completely is the right thing to do despite 65 percent admitting they would prefer to consume dairy over alternatives.

Gen Z was found to be feeling the most pressured into making diet decisions, with 55 percent using social media to inform decisions.

And 49 percent felt ashamed to order dairy in public in front of their peers.

But despite a growing demand to eat more sustainably, 41 percent are confused by what exactly makes a sustainable diet.

Debbie Wilkins, an Arla Farmer in Gloucestershire, said: Dairy farming can often be misunderstood, particularly when snap decisions get made based on what we see on social media.

When this starts to play a role in our decision-making process, particularly when it comes to our health and wellbeing, its important we take a step back and look at the whole picture.

Considering things like, the love I have for my farm, for my cows, all nature, and the environment when viewing the industry as a whole.

The all or nothing attitude so many groups and brands are pushing is not always necessary. Its important to use the natural nutrition we have available to us, rather than relying heavily on processed foods.

Dairy farming is not as black and white as our beloved herds and its worrying how dairy can be so easily misunderstood.

All food production will create emissions, but it is important to consider the nutritional value of the food as well as how it supports the natural environment.

The research also found nearly one in five adults admit to relying on social media as a legitimate source of information, with 15 percent saying they consume news through memes.

And 36 percent have passed off opinions theyve read on social media as their own according to the OnePoll data.

Divided opinions were also revealed on what makes a sustainable diet, with eating locally sourced food (54 percent) and swapping animal protein for plant-based alternatives (41 percent) believed to be among the criteria.

Others cited it as choosing nutrition that has been produced with the least environmental impact (35 percent).

It also emerged 12 percent admitted to only ordering dairy alternatives when in public, and then reverting to dairy at home.

And almost one in 10 were ashamed to order dairy with their teas and coffees in public, feeling pressured by their peers to choose alternatives.

Graham Wilkinson, Senior Group Agriculture Director at Arla, said: We know farming is not without its challenges and when it comes to dairy farming and the climate crisis, we have many hills to climb to reach our target of achieving carbon net-zero by 2050.

That is why our farmers are taking action and working to drive real change through several initiatives to reduce emissions, for a stronger planet for years to come.

As a cooperative, Arla has multiple farmer standards that we continuously challenge ourselves against, with everything from animal welfare, quality of our products and our environmental impact.

We are constantly measuring ourselves against those standards to ensure our customers can trust that we are aiming for the highest quality products and adding this to the natural nutrition we can get from dairy.

This story originally appeared on The Sun and has been reproduced here with permission.

Originally posted here:
More than one in three adults make diet choices based on social media - New York Post

LONDON, April 22, 2022 /PRNewswire/ -- To mark Earth Day, doctors Alona Pulde and Matthew Lederman at Lifesum, the leading nutrition app that helps users to improve their health through better eating, have unveiled that if every Brit ate a Climatarian diet, it would be the equivalent of removing 85 million cars off the roads per year - or all the cars in the UK and Germany combined.

Lifesum Logo

"Eating a Climatarian diet can improve health and save our planet," says Lifesum's Dr Alona Pulde. "And the good news for meat and dairy-lovers is that it doesn't mean cutting these foods out completely. The main goal is to reduce animal products and eat more plant foods as these have a lower carbon footprint. It's about considering the origins of what you eat and reducing your CO2 impact by choosing eco-friendly options such as locally sourced, seasonal ingredients - and the equivalent of removing 85 million cars off the road would make a huge difference to carbon reduction."

The Climatarian Diet is one of the most popular diets on Lifesum, and, to get you started, Dr Pulde has created a 7-day plan, featuring healthy, nutritious recipes, including chicken and bean patties with potato and broccoli mash, and vegan bolognese and pasta.

From living longer to reducing the risk of diabetes, high blood pressure and cholesterol, Dr Pulde has unveiled the top 5 health benefits of eating a Climatarian diet.

Live longer. Shifting to a more plant-based diet could reduce both mortality and greenhouse gas emissions by up to 10% and 70% respectively by 2050.

Reduces high blood pressure, diabetes, and cholesterol. Plant-based diets have been shown to reduce your risk of high blood pressure by 34%, and reduce your LDL or 'bad' cholesterol by up to 30%.

Weight-loss and sustaining a trim weight. Choosing whole plant-based foods high in fibre, water, and nutrients and lower in fat, sugar and salt helps to take and keep weight off. Meat eaters are three times more likely to be obese compared to vegetarians and nine times more likely compared to vegans. And being overweight or obese was shown to increase the risk of heart disease by up to 28%.

Reduce depression and improve mood. An increased risk of depression is associated with diets high in red or processed meat, refined grains, high-fat dairy products and sweets - while a lower risk of depression and improved mood is associated with diets high in fruits and vegetables.

Healthy looking skin. The rich nutrient profile in whole plant based foods, including antioxidants, helps keep skin looking younger and healthier while reducing blemishes and improving acne.

Story continues

Despite the many health benefits, Dr Lederman acknowledges that some people might not feel enthused about eating eco-friendly food if they feel that it does not meet certain needs, for example, pleasure and joy. "Don't force yourself into the Climatarian diet, because doing so rarely leads to long-term results," says Dr Lederman. "Instead, try to address all of your underlying needs, for example, the need for more information, support or reassurance. Those on the Climatarian diet, or any diet, have just addressed the underlying needs that were preventing them from changing their behaviour in the first place."

And whether you are ordering food online or buying the weekly supermarket shop, Dr Pulde has shared the top questions to make better Climatarian choices to reduce carbon emissions.

How can I add plant foods to every meal? Plant foods, in general, are the most health promoting foods and have a lower carbon footprint.

What are the most sustainable fish? Familiarise yourself with reliable sources in your area and look for their labels to help identify the most eco-friendly choices.

Where can I choose chicken and pork, instead of beef and lamb? Meat production, particularly beef, requires more land and water, and has higher carbon emissions. Replacing beef for chicken can decrease your carbon footprint by nearly half.

Is this food seasonal and local? Choosing locally sourced, seasonal fruits and veggies helps to lower CO2 impact.

How can I avoid plastic packaging? The more minimally processed foods you include the healthier you will be and the lower the carbon footprint you leave.

Can I buy bulk instead of packaged? 30-40% of food is dumped in landfills and produces methane - a toxic greenhouse gas. And the situation in Ukraine and Russia is making the need to preserve and reduce food waste even more important. Buying in bulk, planning ahead and buying only what you need can help to decrease food waste, unburden our overflowing landfills, and reduce greenhouse gas emissions.

Where can I fit beans, lentils and peas into my diet? These eco-heroes are delicious and nutritious, and replacing beef with lentils and beans could get us up to 74% closer to meeting our carbon emissions.

Can I try whole instead of refined grains? Choosing brown rice over white and whole wheat or lentil pasta over refined improves not only your health but your carbon footprint. Grains (oats, barley, wheat, rice), in general, use up less water than other crops. And whole grains have the added benefit of eliminating additional energy needed for processing.

Logo - https://mma.prnewswire.com/media/1485694/Lifesum_Logo.jpg

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Lifesum reveals that eating a Climatarian diet is the equivalent of removing 85 million cars off the roads - Yahoo Finance

I sometimes wonder what my parents would have made of todays diet, which they would have found mysteriously devoid of meat and two veg. Of course, there are still people (some of my best friends and family members among them) for whom a meal isnt proper unless it includes some kind of animal-based protein, but, while I am an omnivore, I often go days without eating meat at all.

In the wine trade, however, theres still a tendency for the back labels to suggest meat and fish pairings, or to restrict vegetarian recommendations to veggie lasagnes or stews. The world of vegetarian and vegan cooking is as broad, if not broader, than meat, fish and dairy-based food, but many wine producers still seem to be mentally stuck in the nut-roast rut.

As Ive said before, when it comes to choosing a wine to go with a meal, its much more useful to think of the way a dish is cooked and the overall intensity of its flavours than simply focus on the main ingredient. If youre serving your vegetables lightly cooked or raw and crunchy, you want the sort of wine you would drink with seafood: a crisp, dry white or ros, for preference. Deep-fry them, however, as in tempura or any kind of fritter, and youd be better off reaching for a bottle of cava or crmant, or even champagne. When vegetables are seared, roasted or, above all, barbecued, meanwhile, they can take the kind of hearty red youd serve with a meat dish, especially if pulses such as lentils are involved. Theres also the seasonal element that applies just as much to vegetable dishes as to meaty and fishy ones: light, springtime food, for instance, calls for light, summery wines both red as well as white.

Articles on pairing vegetarian food and wine also tend to overlook that most desserts are vegetarian, if not vegan, which means you can have a field day with sweet wines such as the sublime, orange-blossom-scented Domaine Pieretti muscat from Corsica that features in todays pick.

Frustratingly, many labels still dont specify whether a wine is suitable for vegetarians; in other words, that it is not made with any animal-based products (some use milk-based proteins, isinglass or egg whites for fining, for example). Supermarkets have increasingly moved to making their own-label wines suitable for vegans, and clearly indicate that fact on the labels, but I had to check in the case of that muscat. I reckon that sort of information should be standard these days.

Mimo Moutinho Arinto Vinho Verde 2021 5.49 Aldi, 11.5%. Brilliantly priced, crisp Portuguese white to drink with raw veg and dips.

Villa Maria Earth Garden Sauvignon Blanc 2020 10.50 Tesco, 14%. Really vibrant savvy blanc in the classic Marlborough style. One for goats cheese salads or asparagus.

Via Zorzal Garnacha 2020 7.25 The Wine Society, 13.5%. Bright, juicy, gulpable red that would be perfect with grilled and roast veg. Spains answer to beaujolais.

Domaine Pieretti Muscat du Cap Corse 2020 25 Yapp Brothers, 16.5%. One for the sweet-toothed among you: aA gorgeous, headily perfumed dessert wine from Corsica. Would be heavenly with an apricot tart.

Pierre Jaurant Sud de France Ros 6.99 Aldi, 12.5%. Crisp, delicate, Provence-style ros at a decidedly un-Provenal price.

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What wines to drink with a plant-based diet - The Guardian

A pair of new studies offers more evidence for the value of vegetables and the risk of red meat on the cancer prevention front.Researchers report that high consumption of vegetables especially lettuce, legumes, and cruciferous varieties appears to lower the risk of liver cancer/liver disease. A separate team suggests that high consumption of red meat, organ meats, and processed meats boosts the risk of gastric cancer.

The findings of the latter study reinforce the idea that avoidance of red meat and processed meat is probably good beyond [the prevention of] colorectal cancer, said corresponding author and epidemiologistPaolo Boffetta, MD, MPH,of Stony Brook University Cancer Center, New York, in an interview. The possible carcinogenic effect may extend beyond the colon.

Both studies were released at the annual meeting of the American Association for Cancer Research.

For the red meat study, researchers examined statistics from the Golestan cohort study, which is prospectively tracking 50,045 people aged 40-75 from northeastern Iran. The study focuses on esophageal cancer due to the regions high rate of the disease.

Red meat consumption is fairly rare in the region, where residents typically prefer chicken, said study lead authorGiulia Collatuzzo, MD, a resident physician in occupational medicine at the University of Bologna, Italy, in an interview. On average, participants reported eating 18.4 grams daily of red meat and 72.1 grams daily of white meat.

The researchers tracked study participants for a median 12-year follow-up, during which 369 developed esophageal cancer and 368 developed gastric cancer. Red meat was only linked to more esophageal cancer in women (hazard ratio, 1.13, 95% confidence interval, 1.00-1.18, for each quintile increase in consumption).

Overall red meat consumption (including red meat, organ meat, and processed meat) was linked to higher rates of gastric cancer (HR, 1.08, 95% CI, 1.00-1.17) for each quartile increase in consumption, as was consumption of the red meat subtype alone (HR, 1.09, 95% CI, 1.00-1.18).

According to Collatuzzo, the findings suggest that those in the highest quartile of overall red meat consumption may have around a 25% increase in risk, compared with the lowest quartile.

Overall, she said, the study findings arent surprising. The lack of a connection between red meat consumption and esophageal cancer may be due to the fact that meat only temporarily transits through the esophagus, she said.

For the liver cancer/liver disease study, researchers examined the medical records of 470,653 subjects in theNIH-AARP Diet and Health Study. They were recruited in 1995-1996 when they were 50-71 years old. Over a median follow-up of 15.5 years, 899 developed liver cancer, and 934 died of chronic liver disease.

The median intakes of vegetables in quintile 5 (highest) and quintile 1 (lowest) were 3.7 cups daily and 1.0 cups daily, respectively, said study lead author Long-Gang Zhao, MS, a graduate student at Harvard University.

After adjusting for possible cofounders, those in the highest quintile of vegetable consumption were a third less likely to develop liver cancer, compared with the lowest quintile (HR, 0.66, 95% CI, 0.53-0.82,P< 0.01). Several types of vegetables appeared to be the strongest cancer fighters: cruciferous (broccoli, cauliflower), lettuce, legumes, and carrots. These kinds of vegetables were also linked to lower rates of chronic liver disease mortality (allP< 0.01), as was total vegetable intake for the top quintile versus the lowest quintile (HR, 0.60, 95% CI, 0.49-0.74,P= < 0.01).

A one-cup increase (8 oz or 225 g) in vegetable intake was associated with about 20% decreased risk of liver cancer incidence and chronic liver mortality, Zhao said.

There was no statistically significant link between fruit consumption and liver cancer or chronic liver disease mortality.

The findings provide more insight into diet and liver disease, Zhao said. Chronic liver disease, which predisposes to liver cancer, is the tenth cause of death worldwide, causing two million deaths each year. It shares some etiological processes with liver cancer. Therefore, examining both chronic liver disease mortality and liver cancer incidence in our study may provide a more general picture for the prevention of liver diseases.

As for limitations, both studies are based on self-reports about food consumption, which can be unreliable, and the subjects in the fruit/vegetable analysis were mainly of European origin.

The authors of both studies report no relevant disclosures. No funding is reported for either study.

This article first appeared on MDedge, part of the WebMD Professional Network.

The rest is here:
New Cancer Diet Studies Confirm Effects of Veggies and Red Meat - Medscape

(ABC4) As Americans, its no secret that we love soda. Something about that bubbly, sweet carbonation is enough to brighten up even the dullest of days. With summer approaching shortly, many of us are finding ourselves opting for the zero-calorie option. However, this year weve been faced with a dilemma weve never encountered before: Do we go for the diet soda, or the one labeled zero-sugar?

This battle has proven to be a hard one to fight, raising various questions and curiosities. Fear not, as ABC4 is here to answer your most pressing soda concerns.

So, what exactly is the difference between diet sodas and sugar-free sodas? First things first, lets tackle the labels. Recently, theres been a cultural shift away from diet culture. Younger generations have begun rebelling against the societal standards laid out for them, one being ultra-thinness. According to reports from CNN, the word diet has fallen out of fashion and is now being replaced with zero-sugar or sugar-free.

Now, lets move on to the ingredients. Since its not realistic to take a look at every brands nutrition facts, well hone in on three favorites in Utah Coca-Cola, Dr. Pepper, and Sprite.

Health and Nutrition Manager Anna Wheeler spoke with Coca-Cola U.K. and revealed the answer to the organizations commonly asked question: Whats the difference between Diet Coke and Coke Zero Sugar?

According to Wheelers research, the products are made using the same artificial sweeteners, aspartame and acesulfame-K, however, they do differ in taste.

Diet Coke has been around since the 80s and was the brands first sugar-free cola. Diet Coke differs from its Coca-Cola origin due to its lighter taste which is a result of the products different blend of flavors. Ever hear anyone complain about the flavor of Diet Coke compared to regular Coke? This is probably why.

Coca-Cola Zero Sugar is actually closer in flavor to the original Coke product when compared to Diet Coke. Coke Zero Sugar was launched decades after its sugar-free competitor with a new and improved taste, after years of innovation and recipe development. Coca-Cola Zero Sugar completely kicked Coca-Cola Zero to the curb, which came out in 2006.

Now lets take a look at Dr. Pepper. On April 8, Dr. Pepper took to Twitter to announce the brands launch of a new Dr. Pepper Zero Sugar line that includes three flavors: classic Dr. Pepper, Dr. Pepper Cherry, and Dr. Pepper & Cream Soda. Upon the release of the new products, consumers were wondering how the beverages compared to Diet Dr. Pepper, which had been in the game since the 60s.

According to HypeBeast, the difference is in the sweetening agent. While Diet Dr. Pepper is sweetened with aspartame, Dr. Pepper Zero Sugar is sweetened using a combination of aspartame and acesulfame potassium for a more syrupy, authentic Dr. Pepper taste.

Now, to tackle Sprite. As noted by DifferenceBetween.com, the sugar, or fructose, is removed from Sprite in the manufacturing of Diet Sprite and replaced with aspartame. The end product contains very little sugar and calories, though both were present in the since-discontinued beverage.

In comparison, DifferenceBetween.com highlights Sprite Zero Sugars nutrition label as showcasing zero traces of sugar, carbohydrates, and calories. Along with the artificial sweeteners present in Diet Sprite, Sprite Zero Sugar adds acesulfame-Potassium to the mix.

Overall, the difference between diet soda and soda labels zero-sugar are very minimal, and can usually be determined by looking at the products nutrition label and ingredients list. In fact, the branding may be more of a marketing scheme than anything, veering away from the word diet to adopt the more socially acceptable term, zero-sugar.

Link:
Diet soda vs. zero-sugar soda: whats the difference? - ABC4.com

These days, you cant walk down the grocery store aisle without seeing foods labeled Paleo, Keto, Whole30, gluten-free the list goes on and on. But what exactly are fad diets, and why should you care (or not care!) about them?

Consumers get bombarded with messaging about trends in nutrition on social media, in commercials, and in books, and much of the time, the advice is conflicting.

One day, eggs are great to eat. The next day, youre told to avoid them. Red wine has health benefits, but drinking too much is bad for you. Coconut oil is a miracle food, but its also really high in saturated fat, which can increase your LDL (bad) cholesterol.

Fad diets are diets that are trendy in the short term, even though theyre often not based on scientific research or evidence. That hasnt stopped the industry from taking off. In 2020 alone, the U.S. weight-loss industry was valued at $71 billion.

Fad diets often encourage deprivation and the demonization of foods, which may lead to nutrient deficiencies and disordered eating habits. They also focus on quick results and almost always on weight loss.

There isnt quality clinical evidence to back up the safety or efficacy of most fad diets.

Same thing for juice cleanse diets that supposedly detox the body. Your body already has a detoxification system: your liver and kidneys.

Even well-studied diets have been co-opted by the weight-loss industry and sold to people as quick fixes.

The ketogenic or keto diet, for instance, is an effective alternative treatment option for people with epilepsy who dont respond to traditional antiseizure medications or arent good candidates for surgery.

The diet also has some potential benefits like improving heart health, but it comes with several potential side effects. In the short term, you may experience whats known as the keto flu, which can cause temporary symptoms such as:

If you stick to the diet in the long term, your risk for developing the following may increase:

And the diet may not be suitable for people with certain health conditions like type 1 diabetes.

Another trendy food lifestyle is the gluten-free diet. Even though a gluten-free diet is necessary for some people, most dont need to eliminate gluten from their diet to be healthy.

A 2019 double-blinded randomized controlled trial the gold standard for research showed that gluten doesnt induce gastrointestinal symptoms in healthy people.

Like any other diet, its important to be well-rounded and consume a variety of nutrient-dense foods. And for some people, skipping gluten-containing products without guidance from a registered dietitian may actually be harmful.

You can better your health without focusing on weight loss. Plenty of lifestyle changes and habits can improve health markers like blood pressure and heart health walking, cooking more at home, getting quality sleep, reducing stress levels, for example.

However, fad diets are money makers, so companies make promises to bring in the big bucks. People are often duped into buying the latest weight-loss product or book only to spend even more money trying the next fad.

Instead of throwing your money away on supplements, books, and products that dont work, invest in your health by making small, sustainable changes.

Heres why fad diets probably wont do much for your health in the long term.

A calorie deficit promotes weight loss. But depriving yourself of the foods you enjoy to cut calories is likely to backfire.

And while fad diets may help you lose weight in the short term, theyre hard to stick to in the long run because of their restrictive nature.

Its also important to understand that bodyweight is just one piece of the larger puzzle that makes up a healthy person. Emerging research also suggests that weight may not have as big an impact on health as experts once believed.

If youre concerned about being healthy, a recent study suggests that physical activity may be more important than weight loss.

Of course, your diet and body weight can impact health markers like blood pressure and cholesterol, but making weight loss the end-all-be-all goal might not be the best strategy.

And relying on a quick fix like a fad diet might cause more harm than good.

Certain restrictive diets may increase the risk of developing eating disorder tendencies in people of all sizes.

And while a quick-fix diet might improve health markers in the short term, unless youre changing your habits for the long haul, those improvements, like better blood sugar control, may not be long-lasting.

Moreover, restriction can lead to cravings. Researchers are still trying to understand food cravings, but completely cutting out chocolate, potato chips, or ice cream can lead you to want those foods more than ever. Deprivation isnt a viable long-term solution because its not sustainable.

The restriction mindset can lead to binging and further restriction an unhealthy cycle that can cause weight-cycling, which is associated with a higher risk of disease and mortality.

Theres also a potential association between restrictive dieting and the development of eating disorders.

Removing your favorite foods also takes away a lot of pleasure in eating. Its possible to enjoy the foods you love and still reach your health goals.

One of the principal tenets of Intuitive Eating, for example, is gentle nutrition, the concept that you can eat healthfully while honoring your taste buds.

Often, certain foods or macronutrients become the target of fad diets. But if youre required to cut out an entire food group, the diet probably wont last. You may also be at higher risk for nutrient deficiencies.

Cutting out foods and food groups, or significantly reducing caloric intake, can make it much harder to get the nutrients your body needs.

For example, people following a strict vegan diet are at risk for vitamin B12 deficiency because the nutrient is found primarily in animal foods.

And if you eat a very low carb diet, like the keto diet, you may not be getting enough fiber or other key vitamins and minerals, which can lead to unpleasant side effects like constipation and muscle cramps.

Your diet doesnt need to involve an all-or-nothing approach. Some foods are more nutritious than others, but all foods can be a part of a healthy diet. We live in a world of delicious options, after all.

Of course, too much of a tasty thing may negatively impact your health. Large quantities of refined carbs, for instance, can cause blood sugar spikes that may eventually lead to diabetes. They may also contribute to the development of heart disease.

Carbs arent the enemy, though. You can reduce your refined carbs and sugar intake without going to the extreme. Whole grains, fruits, vegetables, and legumes contain plenty of nutrients, including fiber, which is essential for gut health.

Diets can also negatively impact your mental health.

Fad diets, in particular, are associated with an increased risk of disordered eating and eating disorders due to their restrictive nature and negative impact on body image.

Theres also the mental toll of restriction to consider. Constantly striving to eat perfectly can cause unnecessary stress, which may, in turn, affect your overall health.

Are you looking to improve your overall health? Heres what to try instead of that popular fad diet thats all over your social media feeds.

Eat consistently throughout the day to help maintain optimal blood sugar levels, prevent indigestion, and curb uncomfortable bloating.

Aim for your meals to include lean protein, carbs high in fiber, and healthy fat. Not only will this help you eat a variety of nutrient-rich foods, but itll also stabilize your blood sugar and promote a healthy gut microbiota.

Eat more fruits and veggies! Aim for 45 servings daily. Whats a serving? One cup of leafy greens, 1/2 cup of cooked veggies, a piece of fruit about the size of a tennis ball, or about 1 cup of berries.

If that sounds like a lot, start slow and add a serving to one meal or snack. Remember that canned, frozen, and dried produce count too, but try to opt for ones with no or little added sugar and salt.

The American Heart Association recommends less than 25 grams for women daily and less than 36 grams for men, but its a good idea to keep added sugar intake as low as possible for optimal health.

Youll find added sugar in sweet foods, like cookies and ice cream, but its also in many other foods like bread, crackers, and yogurt. Added sugar shows up on food labels under various names: honey, agave, invert sugar, sucrose, and fructose. Try to choose lower sugar options when you can.

Read more about added sugar.

Complete deprivation doesnt work. If youre worried about sugar intake, having some dessert every night may help curb intense sweet cravings.

Restrictive diets tell you never to have dessert, leading to cravings and binging. Because you tell yourself youll never eat cookies again, eating one cookie can turn into eating a whole box.

Allowing yourself to enjoy the foods you love without the guilt whether thats chocolate, ice cream, or cookies can absolutely be part of a healthy diet.

You dont need to start doing high intensity workouts at 5 a.m. to improve your health.

Getting in at least 150 minutes of moderate intensity activity each week can significantly reduce your risk of heart disease and stroke. Thats just over 21 minutes a day and can include any activity that gets your heart rate up, including brisk walking and household chores.

Regular exercise is also good for your bones and can help improve your sleep quality. Moving your body can also have a positive impact on your mental health.

If youre feeling super confused about how to incorporate healthy habits and feel overwhelmed by diet culture nonsense, consider seeking out a registered dietitian to help you break down health advice and sustainably achieve your goals.

Some professionals like Healthy at Every Size (HAES) or anti-diet dietitians even embrace an anti-diet culture philosophy.

A fad diet might help you achieve your goals in the short term, but cutting out major food groups and your favorite dessert isnt sustainable. Making smart, healthy choices without focusing on weight loss and relying on quick fixes is possible.

Need help parsing the contradictory health advice out there? Talk with a qualified expert like a registered dietitian.

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Fad Diets: Why They Don't Work, Sustainable Changes, and More - Healthline

Because the gluten-free diet is based around eliminating all foods that contain gluten, it generally involves nixing the big three: wheat, barley, and rye. While that sounds easy enough, it also involves avoiding any derivatives of these grains, such as semolina, spelt, triticale (a hybrid of wheat and rye), malt, brewers yeast, and wheat starch.

Unfortunately, these grains and their derivatives can be found in what seems like everything, so it can be helpful to know exactly what foods to avoid. The good news is there are many gluten-free alternatives to the favorites on this list. According to the Celiac Disease Foundation, these are gluten heavy hitters:

Even foods that dont naturally contain gluten, such as oats, can be risky if theyve potentially been cross-contaminated. Regular oats are highly contaminated with gluten from growing and processing, so one can only consume oats that are labeled gluten-free, Smith says.

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At first glance, a celiac disease diet can seem really restrictive (really, no bread?!), but you might be surprised to learn just how many foods are naturally gluten-free. In fact, the Celiac Disease Foundation points out that people with celiac disease can still enjoy plenty of eats.

While the main action item on this diet is to avoid gluten, its still equally important to eat a diverse range of foods to get all your essential nutrients, Dr. Jossen says. Lets dive into what that might look like with these four naturally gluten-free food groups.

Fruits and vegetables

In general, the U.S. Dietary Guidelines for Americans recommend eating at least 2.5 cups of vegetables and 2 cups of fruit per day.2 Heres the even better part: Not only are fruits and vegetables naturally gluten-free, but they are chock-full of important nutrients, so feel free to fill your plate with as many as possible. Throw some broccoli into your egg scramble, mix some cauliflower rice into your taco bowl, or roast some Brussels sprouts to have with your dinner for a little veggie boost.

Meat, poultry, and seafood

When it comes to protein choices, meat, poultry, and seafood are all naturally gluten-free. These animal products are great sources of essential nutrients, especially protein and B vitamins. That being said, if youre gluten-free and also vegetarian or vegan, youll want to fill your protein needs from plant-based sources like beans, tofu, legumes, nuts, and seeds instead.

Milk, eggs, and dairy

According to an older study published in the journal Digestion, lactose intolerance is often associated with celiac disease.3 However, not everyone with celiac disease is lactose intolerant, and milk, yogurt, and cheese are great sources of B vitamins, vitamin D, and calciumespecially if youre on a gluten-free diet. If you cant tolerate milk and dairy, still consider the humble egg. Not only are eggs naturally gluten-free, but they are a great source of protein.

Legumes, beans, nuts, and seeds

Even if youre not vegetarian or vegan, diversifying where you get your starches from can help boost the nutrition of your meals. You may be surprised by how many gluten-free starches are out there too. Choose gluten-free products made from a variety of grains when you can, this includes not just rice and corn but also quinoa, buckwheat, amaranth, and teff, Dr. Jossen says. Lets not forget legumes, like black beans, chickpeas, and peas, all varieties of potatoes, and nutrient-rich nuts and seeds, either.

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Celiac Disease Diet: How to Go Gluten-Free Safely | SELF

Are you contemplating adding intermittent fasting to your low-carb, keto routine with the hope of intensifying your weight loss or speeding up your metabolic improvements?

Then you just might be wondering how best to break your fasts. What should you eat first? What gives the best results? What do you need to watch out for?

If you are new to fasting, or have had trouble in the past coming out of a fast, this guide can help you plan and execute the best ways to begin eating again after short or longer-term fasts.

Check out Diet Doctors Coaching Intermittent Fasting course its not just for coaches!

Historically, the word breakfast described the first meal of the day no matter when that meal occurred. It wasnt until the 15th century that the word started being recognized as the meal you consume shortly after waking.

Nowadays, with intermittent fasting gaining popularity, the meaning of the word breakfast is going back to its original roots. Breakfast for the intermittent faster is the meal consumed when you choose to break your fast, be it 6:00 AM or 6:00 PM.

Fasting, especially for religious purposes, has been a common occurrence for centuries. And generally, throughout most of human history, not much concern was given to how to break the fast.

However, in an age of poor dietary advice, when we are told to eat all day long and when hyper-palatable highly processed food abounds it can take a little more planning to resume eating in a way that achieves the most physical comfort and most effective results for your long-term health and weight loss goals.

Every night when we stop eating and then go to bed, we go through a short-term fast until our first meal of the next day. Depending on when you ate dinner and when you consume your first meal after you wake up, you can easily go through a 12 to 16-hour fast with no physiologic change to digestive functions.

Although there is no clear consensus or accepted definition about what the cut off is between a short and a long-term fast, Diet Doctor defines anything less than 24 hours as time-restricted eating, fasts between 24 and 36 hours as a short-term fast, and anything longer than 36 hours a long-term fast.

Time-restricted eating and short-term fasts dont require specific precautions when breaking the fast. Just remember it is a good idea not to binge on highly-processed, sugary, or high-carb foods because you will undo the advantages of the fast. Plan to eat a wholesome, low-carb, high-fat meal, such as any of the meals featured in the Diet Doctor recipes, and you will be just fine.

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Longer-term fasts are different. Resuming eating after a longer fast takes more planning and care.

As we start to incorporate fasting into our routines, our bodies physiologically take a bit of time to adjust to the new regimen, especially if we used to eat constantly. As chronic eaters, our bodies are constantly spending metabolic energy producing digestive enzymes to process the food were consuming. This changes when we first start fasting. The digestive enzymes are not needed or produced.

If youve been fasting long enough for your body to slow down its production of digestive enzymes, then you may experience some gastrointestinal distress when you start to eat again. This often comes in the form of:

Apart from shortening the duration of your fast, the best way to minimize side effects is to plan the best food to eat when you break the fast.

Until your body understands that youre not in a state of stress but rather just eating less often, you might want to avoid eating foods that are tough on your system. Some people know that certain foods bother their digestive tract more than others. If you have problem foods, you should avoid them initially when you resume eating.

In general, weve found that these foods (and drinks) are the most problematic foods for people to consume when breaking their fast, although some tolerate them just fine:

Weve found in our Intensive Dietary Management Program the following protocol works best for those who experience distress while breaking their fasts:

If you follow this protocol and still experience problems, you can consider a tablespoon of psyllium husk in a cup of water. Some find this can help while others may find it increases bloating. If it helps you, the next time you are fasting and are about to resume eating, you may want to try the above protocol but add in a tablespoon of psyllium in water at the start.

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Avoiding alcohol, especially binge drinking, is very important when coming out of a fast of more than 36 hours. Heavy consumption of alcohol could trigger alcoholic ketoacidosis, in which ketones are very high in the blood, but unlike diabetic ketoacidosis, blood glucose is usually dangerously low.

The main symptoms are vomiting and abdominal pain. It is most common in people with alcohol addictions or strong dependence on alcohol who do not eat for a number of days and then drink heavily. However, it has been reported in individuals of all ages who have drunk heavily with little or no food intake.

Refeeding syndrome is a very rare side effect of resuming food consumption after periods of malnutrition or extended times without eating. Its defined as the potentially fatal shifts in fluids and electrolytes that may occur in malnourished patients.

The key clinical markers of this are very low blood phosphorus levels, or hypophosphatemia, as well as low blood serum levels of potassium, calcium and magnesium. These shifts can cause heart rhythm abnormalities, cardiac failure, respiratory problems, convulsions or coma.

Refeeding syndrome was first described among the severely malnourished North Americans who were held as Japanese prisoners of war during World War II. It has also been observed upon the treatment of long-standing anorexia nervosa and alcoholic patients in recovery.

During the refeeding period, insulin and counter regulatory hormones such as cortisol and noradrenaline are suddenly re-activated. This causes the movement of the major intracellular ions like phosphorus, potassium, calcium and magnesium into our cells. However, due to the overall depletion of our body stores, this becomes quite excessive and leaves us with too little of these ions in the blood. This is what causes the major symptoms of refeeding syndrome:

These symptoms typically appear within two to four days of the start of refeeding.

Currently, most of us are over-nourished rather than under-nourished. But that doesnt mean you shouldnt exercise caution. Certain groups of individuals are at a higher risk for developing refeeding syndrome than others:

There are several ways you can reduce your risk of developing refeeding issues when you do break your fast:

When doing short fasts less than 36 hours, you dont need to worry too much about what you eat when you break your fast.

Stick to low-carb, high-fat meals such as any of the recipes on the Diet Doctor site that seem appealing to you. Try not to eat too much. Fasting is never an excuse to gorge yourself when you resume eating.

For longer fasts, plan how you are going to end them. Resume eating with a small meal and eat slowly. Start with a nourishing bone broth or some psyllium husk in water. Eat a small fresh salad of tomato and cucumber and keep your protein on the light side, such as fish or chicken, and small about the size of your palm or a deck of cards.

For more resources on intermittent fasting check out the other Diet Doctor guides and videos below.

/ Megan Ramos

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Intermittent Fasting: How to Break Your Fast Diet Doctor