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Posted: February 9, 2020 at 5:42 pm
Being a mother comes with a plethora of responsibilities. And Erica Lugo knew something had to change when she couldn't uphold them because of her weight. She could no longer play with her son, because at 322 pounds, she simply didn't have the energy. That's when she decided to lose weight by sticking to a simple plan. She signed up for a Planet Fitness membership and focused on reducing her calorie intake and increasing her activity level. When she began to see results, she realized that her greatest motivator was herself. "The hardest workout you'll ever do is in your head. Not with a trainer or fitness guru," she wrote on Instagram. "It'll be with yourself. It'll be that moment your head and heart say give up and that passion and want inside of you fights back." (Related: 6 Women Share How They Juggle Motherhood and Their Workout Habits)
In just a year, Lugo had lost 122 pounds, but it took her another two years to reach her 150-pound weight-loss goal. Now, Lugo is helping people kickstart their own fitness journeysfollowing the same back-to-basics approach she usedas a trainer on TheBiggest Loser. "Today, working out and eating healthy isn't about how awesome I look," she told SHAPE. "It's about inspiring people to realize that neither illness nor your weight define you and that you're so much stronger than you think."
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Real Women Share the Most Important Factor That Helped Them Lose Weight and Keep It Off - Shape Magazine
Posted: February 9, 2020 at 5:42 pm
Thursday, February 06, 2020 4:11 p.m. CST
By Lisa Rapaport
(Reuters Health) - Obese people who have weight-loss surgery may also lower their risk of developing colorectal cancer, a research review suggests.
Obesity has long been linked to increased risk of colorectal tumors and other types of cancer, as well as a greater risk for chronic illnesses like diabetes and heart disease. Losing weight is thought to reduce these risks.
"Our findings further support . . . that these surgeries do in fact have an overall protective effect among the obese population in terms of reducing colorectal cancer," said Dr. Sulaiman Almazeedi of Jaber Al-Ahmed Hospital in Kuwait, who led the study.
The researchers examined data from seven previous studies that followed more than 1.2 million patients for about seven years, on average. Colorectal cancer was rare: just 638 people developed these tumors during the study.
Compared to obese individuals who didn't get bariatric surgery, those who did were 35% less likely to develop colorectal cancer, the researchers report in the British Journal of Surgery.
"Obesity is one of the most preventable causes of early death and it, as an epidemic, should not be taken lightly," Almazeedi told Reuters Health by email. "Although lifestyle modifications and medical therapy have long been the cornerstone of this problem, bariatric surgery is proving day by day to be of vital importance in this battle."
The studies in the analysis used a variety of methods and none was designed to prove bariatric surgery directly affects colorectal cancer risk.
Researchers also lacked information about how obese people were prior to surgery, how much weight they lost and what type of bariatric surgery they had.
"The primary explanation for reduction in cancer including colorectal cancer following bariatric surgery is the extent of weight loss which occurs," said Dr. Bruce Wolfe, a researcher at Oregon Health and Science University in Portland, who wasn't involved in the study.
Earlier research suggests obese people need to lose 20% of their body weight to get the best outcome in terms of reducing the risk of cancer, Wolfe said by email. Bariatric surgery is the best way to accomplish this, he said.
When people lose weight after bariatric surgery, many changes happen that impact cancer risk, said Dr. Daniel Schauer of the University of Cincinnati College of Medicine, in Ohio.
"Perhaps most importantly for colorectal cancer risk, the body has less inflammation and many of the (tumor) growth factors associated with obesity are decreased," Schauer, who also wasn't involved in the study, said by email. "These are strongly related to the amount of weight loss."
The single biggest thing people can do to lower their risk of cancer is to keep calories in check, said Dr. Graham Colditz of Washington University School of Medicine in St. Louis, Missouri.
"For those who are overweight or obese, one good goal is to try to stop gaining more weight," Colditz, who wasn't involved in the study, said by email. "That alone can have health benefits."
People at any weight can also reduce their risk of certain cancers with healthy eating and exercise habits, Colditz added.
"If you're overweight, there's still real benefit to things like: being physically active, eating a diet rich in fruits and vegetables, limiting alcohol and processed meats, and getting colon and cervical cancer screening tests," Colditz said. "Reducing snacks and eliminating sugar sweetened beverages as part of this approach leads to sustained weight loss."
SOURCE: https://bit.ly/2SmLYtG British Journal of Surgery, online January 24, 2020.
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Weight-loss surgery tied to lowered risk of colorectal cancer - WHBL News
Posted: February 9, 2020 at 5:42 pm
From the very beginning, Pandurang Mahadeo Kumbhar was an athletic person and used to love playing sports. However, when his sedentary work-life started taking a toll on his health, he decided to take charge. He lost a massive 23 kilos in just 5 months and regained his health. His weight loss journey is all the proof you need that anything is possible with sheer determination. Read on. Name: Pandurang Mahadeo KumbharOccupation: Software Validation LeadAge: 37 years
Height: 5 feet 4 inches
City: Bangalore
Highest weight recorded: 85 kgsWeight lost: 23 kgsDuration it took me to lose weight: 5 months
The turning point: Owing to my incredibly hectic lifestyle and sedentary job, my weight had touched a whopping 85 kilos. Since I had always been fit and healthy, the fact that I had gained a lot of weight really pained me. I was aware that I had become overweight and needed to get back in shape as soon as possible.My breakfast: Nothing
My lunch: I eat my lunch at 1 pm. I follow two meals a day diet plan as suggested by my dietician. It includes 1 chapati, a portion of rice, 1 vegetarian or non-vegetarian curry and lots of green salad and sprouts beans. I take only a cup of green tea in between two meals.
My dinner: Same as my lunch. I have my dinner latest by 8:30 pm.
Pre-workout meal: Nothing
Post-workout meal: Nothing
I indulge in: I did not have any cheat day in the last 5 months.
My workout: My workout routine is as follows:
For the first month, I ran for 10 kilometres every day and tried to cover it in 90 minutes. I took it up a notch in the second and third month and started running for 15 kilometres every day. After that, I made it a point to start cycling for 15 kilometres in addition to running. As of now, I have covered 2100 kilometres in just 5 months
Low-calorie recipes I swear by: A plate of cucumber salad
Fitness secrets I unveiled: I have realised that running is one of the forms of working out! So I make it a point to run as fast as I can.
How do I stay motivated? Whenever I feel like I am straying from the path of fitness, I make it a point to look at my old pictures. They are enough in itself to stay inspired and lose weight. Moreover, I used to wear size 38 trousers and XXL t-shirts earlier and now I can wear a size 28 pants and small size t-shirts. This feeling is INCOMPARABLE!
How do you ensure you dont lose focus? While friends and family members kept me motivated to stay fit and healthy, reading Times of Indias weight loss stories and Dr Dixits WhatsApp group also motivated me to lose weight and get back in shape.
Whats the most difficult part of being overweight? Battling unsolicited rude comments was one of the worst aspects of weight loss. I was body-shamed by people around me which made a huge dent on my confidence levels. Moreover, I wasnt able to everyday tasks with the same ease and it really bothered.
What shape do you see yourself 10 years down the line? Over the years, I want to achieve a V-shaped physique like Hrithik Roshan. What are the lifestyle changes you made? I made a couple of lifestyle changes and made sure to follow them strictly. Some of them are:
1.I completely gave up sugar and carbonated drinks
2. I made it a point to include protein-rich food items in my diet.
3. I started having a cup of green tea
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Weight loss story: My t-shirt size changed from XXXL to S! Heres how - Times of India
Posted: February 9, 2020 at 5:42 pm
GEMMA Collins has gone on a 'fat burner drip' following her two stone weight loss and dramatic new look.
The 39-year-old was compared to Khloe Kardashian earlier this week after ditching the hair extensions to reveal a sophisticated short blonde hairstyle.
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Her new haircut highlighted her recent weight loss, and it seems Gemma is keen to keep the pounds off as she got hooked up to a 'fat burner drip' at close pal Dawn Ward's salon.
Taking to Dawn's Instagram Stories, Gemma talked fans through what she was doing, saying: "Hello Instas, it's me the GC with Dawny, Brian and the beautiful, stunning Debbie.
"Now, as you know I am on a mission to lose some pounds and look like Khloe Kardashian.
"I am on the fat burner plus which is an IV drip, it gives you energy.
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"in these winter months we lack energy, once spring comes we get that step back in us."
Gemma then asked Debbie, the beauty therapist tasked with hooking her up to the drip, what it contained.
She revealed it hadmicronutrients, vitamins and minerals before adding: "It'll boost your immune system, it'll boost your energy but also it detoxifies your liver and it boosts your metabolism so that's why it's a good fat burner."
Gemma then asked: "Can you be wired up to this 24/7 because I'd like to leave today with the whole apparatus and be permanently linked up to the drip?"
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However, Debbie revealed a client could only have the drip every one to two weeks.
Gemma then added: "What could go wrong? nothing. and you start to...it increases the metabolism and it starts burning the fat? this is fantastic."
Her visit to Dawn's salon comes days after she shared a selfie to show off her new cut and colour.
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Fans bombarded the star with praise on Instagram, with Love Island winner Amber Gill squealing: "Gemma!!."
Another said: "Wowzers!! You look like a different person x so beautiful x ."
Several others reckoned she looked like a member of America's most famous family, branding her "Khloe Karadashian U.K. ".
A fourth agreed: "OMG you have a look of Khloe Kardashian ."
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Gemma Collins goes on fat burner drip after 2st weight loss and reveals dramatic new look - The Sun
Posted: February 9, 2020 at 5:42 pm
When Ryan Grover sat down with Coach Philip Tabor at CrossFit Coordinate in Cary, North Carolina in April 2019, he had no idea he was about to embark on a journey that would help him lose nearly 100 lb. in just nine months.
The 29-year-old weighed 348 lbs. at the time. Today, hes down to 250 lbs. The first thing Tabor got Grover to do was to come up a selfish reason he wanted to lose weight. After some soul searching, Grover had a breakthrough.
I never had a dad I could throw a ball with, or just go outside and play and be active with. And I realized that when its my turn to have kids, I dont want to be this way. Through conversation with (Tabor), we talked about what my dad was like, and it helped me realize what I wanted, Grover said.
Thus, what he really wantedhis real reason whywas to lose weight and become healthier and fitter so he could be a more capable father than his father was to him. Identifying this purpose is a big part of what helped him stick to his commitment to exercise and clean eating in the months that followed, he explained.
The reason Tabor asks his clients to find their selfish reason is simple: Nobody loses weight for others. They might say it, but at the core we only make changes when they are selfish in nature, Tabor said.
Some people say (they want to be able to have) better sex. Others say (to live a) long life. One client did it because his dad just died and he was headed there next. But whatever the reason, its their reason and I keep that in front of them. It drives them, he added.
When people are able to find their deeper reason for wanting to lose weight and get healthy, theyre then able to change their identity and their perception of themselves, Tabor explained. In Grovers case, it allowed him to shed the idea that he was an obese man, and start doing the things healthy, strong, fit people do, Tabor said.
Thats why the weight came off so fast, he added. Clearly the approach works, as Grover is one of four clients at CrossFit Coordinate who have lost 100 lbs. in the last year, while five others lost at least 60 lbs.
A second key to Grovers success is having a coach to keep him on track, Grover explained. The accountability part was the big piece for me, so I could do simple things like send (Tabor) pictures of my food. He would give me advice like, Next time shrink the portion of potatoes. Having that constant nudge from someone has been really helpful to keep me on track, Grover said, adding that the nutrition coaching he received from Tabors wife Holly Tabor, also played an integral role.
Today, Grover no longer eats at fast food joints, and he doesnt overeat regularly like he used to. Instead, he mostly eats lean protein, a lot of vegetables and some starch.
And because Grover feels like he has made habit changesas opposed to embarking on a strict, short-term diethe said he knows these changes are here to stay.
It took a while to get used to the new routine, but now I dont have a lot of cravings. I do want a pizza every now and again, but I dont miss fast food. It actually hurts when I eat it because my body is working on a much cleaner diet, he said.
He added: Its definitely a lifestyle change. I dont want to go back.
This post originally appeared on BarBend. Read the original story here.
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This Guy Took Up CrossFit and Lost 98 Pounds in One Year - menshealth.com
Posted: February 9, 2020 at 5:42 pm
VANESSA Feltz showed off her incredible weight loss at the Paddington premiere today after losing more than three stone.
The 57-year-old showed off her slimmed down frame in a pair of black patent leather trousers and a bold print top.
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Vanessa added some high heeled black ankle boots and gave a big smile to the cameras as she patted her bottom and showed off her curves as she attended The Adventures of Paddington premiere in central London.
The star has been open about her weight gains and losses over the years, and in August last year she revealed she had regained her confidence after slimming to a size 12.
She told Woman Magazine: "I've been able to get sexier underwear. I love a nglige - I've got some fabulous satin ones which I think are absolutely irresistible to [fiance] Ben [Ofoedu].
"He doesn't seem to have become any less keen on a bit of how's your father, put it that way.
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"He likes a bigger woman with a big fat bum.
"Mine has almost dwindled away, so I don't think he'd have cared if I hadn't lost an ounce, but he likes the confidence."
After years of yo-yo dieting and struggling with her weight, Vanessa decided to undergo surgery for a gastric band.
Size-12 Vanessa was able to wear a bikini for the first time on holiday in 35 years last summer - and felt fantastic.
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Losing weight has also helped her worry less about having a heart attack or suffering from diabetes.
And she claims it's helped with her menopause symptoms as she feels "less hot and bothered, less bad tempered and less stressed".
Vanessa has been engaged to lead singer of Phats & Small since 2006. They were due to wed in 2007 and again in 2011 but have yet to get married.
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Vanessa Feltz shows off weight loss at Paddington premiere after losing more than three stone - The Sun
Posted: February 9, 2020 at 5:42 pm
When it comes to weight loss, you've probably heard, in more ways than one, to eat less.
There are three main types of weight-loss friendly foods you should focus on when cutting calories.
Credit: franckreporter/E+/GettyImages
It all comes down to calories in versus calories out.
And so on The focus of weight loss typically is to eat less, but what if you focused on eating more?
A major concern with the way we eat today is that we're filling up on a lot of foods that don't serve us well (i.e. fast-food, ultra-processed foods, foods high in sugar and saturated fats), and are falling short on the foods that not only provide us with the nutrition we need (fruits, veggies, whole grains, etc.) but that can actually help with weight loss, too.
If you're trying to lose weight (or just eat a nutritionally sound diet), here are three foods you should focus on getting in healthy amounts.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!
Eating has become overly complicated. Take one look at the vast amount of food products on supermarket shelves and you'll get a sense of why. The number of packaged goods, often overly processed and covered in marketing and nutritional claims sugar-free, fat-free, gluten-free, keto-approved, and the list goes on inundate us.
About 70 percent of our food and beverage supply is now considered ultra-processed, according to a July 2019 study published in Nutrients. This is concerning because research to date shows that consistently eating these types of foods is doing a number on our waistlines.
Observational studies (which show an association, not cause and effect) have found a connection between the increasing popularity of ultra-processed foods and the obesity epidemic. Researchers of a review paper published in December 2019 in Current Treatment Options in Gastroenterology looked at the research and concluded that these foods are contributing to weight gain and decreased satiety (feelings of fullness).
A small clinical study (which shows cause and effect) published May 2019 in Cell Metabolism had similar findings. The researchers in this study broke subjects into two groups: an unprocessed-foods group and an ultra-processed-foods group. They found that despite subjects being allowed to eat as much or as little as they wanted, and meals being matched for calories and macros, the people in the unprocessed-food group naturally ate about 500 calories less each day.
So how do we eat more whole foods? Well, most foods, even some of the healthiest, are processed in some way yogurt, oatmeal, chia seeds and so on. The issue here is ultra-processed foods those that are high in sodium and saturated fat, have a lot of added sugars and/or have artificial additives like sweeteners and coloring.
Here are some tips on how to swap whole foods for ultra-processed foods:
Fiber-rich fruits, veggies and whole grains are among the foods to eat to lose weight.
Credit: bhofack2/iStock/GettyImages
When we think of fiber, and eating more fiber, we typically think of how this nutrient helps keep us regular. But the truth is, the benefits of fiber go way beyond just digestion aiding in weight loss is another boon.
Fiber is on the list of foods to eat to lose weight because fiber-filled foods are typically lower in calories and are nutrient-dense, like fruits and vegetables, making them weight-friendly. And when you're eating more fibrous foods, you have less room for nutrient-poor foods that might be working against your weight-loss goals. Because fiber slows digestion and swells in your stomach (specifically soluble fiber), you feel fuller longer.
Adding more fiber to your diet is one of the easiest things you can do when trying to lose weight but the key is to try to get your fiber from whole plant-based foods first, versus more processed foods with added fiber although these will ultimately help with boosting your fiber intake too.
And this is something most of us can benefit from. About 95 percent of Americans fail to get enough fiber on a daily basis, according to a January 2017 report from the American Journal of Lifestyle Medicine. A September 2014 USDA report reveals that, on average, we're eating 16 grams of fiber per day. The recommended intake is 25 grams per day for women and 38 for men. As the 2015-2020 Dietary Guidelines for Americans outline, this shortfall is largely due to our lack of fruit, vegetable and whole-grain consumption.
So how do you get more fiber in your diet? Eat more weight-loss friendly foods: whole grains (like brown rice, oatmeal and whole-wheat bread and pasta), fruit and especially vegetables like asparagus, turnips, broccoli, artichokes, green peas and Brussels sprouts.
Protein-rich salmon and eggs are some of the best natural weight-loss foods.
Credit: Alexander Spatari/Moment/GettyImages
Getting adequate amounts of protein is crucial when trying to lose weight and for myriad reasons, as outlined in a June 2015 paper in the American Journal of Clinical Nutrition. First, protein is the most satiating nutrient (compared to carbohydrates and fat), and has been shown to help decrease overall calorie intake throughout the day.
Dietary protein is also a good food to eat to lose weight because it requires more energy to digest 20 to 30 percent of its usable energy is used for metabolism and storage compared to 5 to 10 percent for carbs and zero to 3 percent for fat. Getting adequate amounts of protein also helps your body hold onto lean muscle tissue, which is more metabolically active, keeping your metabolism up (and your body burning calories).
How much protein do you need? A December 2019 review paper published in Advances in Nutrition found that for most of us, the Recommended Daily Allowance of 0.8 grams per kilogram of body weight per day is sufficient. But if you're trying to lose weight or build muscle, you want to increase your intake to 1.3 grams per kilogram per day (keeping in mind that a kilogram equals 2.2 pounds). This shouldn't be too much of a stretch for most of us; we're currently eating 1.1 grams per kilogram, the study notes.
To put that into perspective: A 180-pound person who's trying to lose weight should get about 106 grams of protein a day.
If you're looking to up your protein intake, here are some of the best sources: eggs, salmon, white fish, chicken breast, tofu, farro, tempeh and beans.
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The 3 Best Foods to Eat to Lose Weight - LIVESTRONG.COM
Posted: February 9, 2020 at 5:41 pm
Exercise has many benefits to the human body. It is good for your heart, brain, and your body in general. Many people think that the more hours they put into a hardcore workout, the more unhealthy food they are allowed to eat. But diet is actually an essential part to weight loss.
First of all, if you want to lose weight, consult your physician. And be sure you want to lose weight for the right reasons: to improve your health and to avoid the health problems that can come with obesity.
There are many myths about weight loss that people believe to be true such as, exercise without diet is fine but with the proper tips on how to manage what you eat and how much exercise you get, you can achieve the weight loss you want.
One such myth is that people can eat all the junk food they want as long as they do some sort of exercise to burn it off. You can burn off calories by exercising, but you should watch what you eat and consider how many calories you are taking in.
Many of us also think that the more we exercise, the more fat we will lose. While you can burn fat by exercising, the truth is you often become hungrier and may eat more and believe you deserve to eat more after a hard workout. Exercise to be healthy, not to lose weight.
Diet is actually very important for effective weight loss, but most people dont realize it. In the article, For Weight Loss, Diet Plays Bigger Role than Exercise, Susan Levin writes that a review of school-based interventions found that weight loss could be achieved by diet changes alone, while exercise without diet changes was not effective.
Exercising to lose weight can seem hard if you arent getting the results you want quickly, but watching what you eat and choosing healthy foods could be the solution to the problem.
Although it can be very hard to stick to a diet, there are some things that you can do to help lose a few pounds. Drinking lots of water helps you stay full and keeps you from wanting to eat more. Eating lots of vegetables can be helpful in reducing the amount of calories you take in.
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A couple other measures you can take to reduce your weight include not buying high-calorie foods and sticking to lighter foods that wont be addictive or tempting. Getting more sleep will help you feel more energized and motivated to eat healthy. You can try eating at home, because eating excess calories at a restaurant can happen very easily. There are many websites and blogs that have tips and pointers on how to stay on a diet and lose weight safely.
Some people who dont believe in diets, or who claim they cant stay on a diet, might turn to an energy-boosting pill, but these alternatives are not the best or healthiest way to lose some pounds. In the article Slim Shady, Teen Vogue editor Jane Shin Park examines the dangers of these pills, including elevated blood pressure and heart rate levels, a loss of essential fluids and a disturbance of electrolytes.
Losing weight is hard. When people dont get the results they want, they may lose hope in themselves. Exercise, though, is not the only way to lose weight. Cutting back on the calories you eat can be very effective.
Many people think they can work out and eat meals loaded with calories, but a combination of working out and eating light meals with fewer calories is the ideal way to achieve weight loss.
Cara Reiff is in grade 10 at Lancaster Mennonite High School.
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Exercise and eat heathily if you aim to lose weight - LancasterOnline
Posted: February 9, 2020 at 5:41 pm
Weight loss diet plans come in many different forms so knowing which to choose can be a challenge. When combined with exercise, using a diet can help speed up the weight loss process. A keto, or ketogenic, plan can help burn belly fat quickly - what can you eat?
People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.
While cutting high carb foods from the diet plan, slimmers can instead fill up of those high in protein and healthy fats.
Elliot added: Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content.
For example, foods such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.
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Those following the plan will often try to restrict their carb intake to less than 25 grams net carbs per day.
However, doing this can be tricky and being strict with the plan could actually get in the way of good results, Elliot said.
For many people, it can be challenging to get into the state of ketosis and even more challenging to stay in ketosis, he warned.
So most people are constantly in and out all the time.
It will inevitably cause pitfalls because at some point you will crash or experience carb cravings.
There's also the potential to elevate the stress hormone cortisol too because of the lack of insulin circulating in your system with prolonged periods of ketosis.
Instead of following a strict plan, it might be more beneficial to follow a more flexible version of the diet, the expert explained.
Avoid thinking that there is some inherent magic to the diet when it comes to weight loss or body composition, Elliot said.
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Weight loss: Expert reveals fat-busting diet plan - what can you eat? - Express
Posted: February 9, 2020 at 5:41 pm
By Daniel Neman, St. Louis Post-Dispatch
My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.
Their results are not unusual. The keto diet often leads to rapid weight loss.
The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.
While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.
The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.
This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.
McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.
And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.
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The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.
Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.
Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.
Best of all, you make them in mere minutes.
Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.
Its a delightful conglomeration of high-fat goodies that come together into a hand-held snack. And its just as fun at room temperature as it is warm.
Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.
Ill admit, though, that I could not commit to full keto cooking with this one. As written, the recipe calls for searing six chicken thighs and then cooking the dish in the resulting fat.
My six thighs rendered out a half cup of fat. I just couldnt do it. I couldnt cook with and I certainly couldnt eat that much fat. I know the keto diet requires what seems like a shocking amount of fat to work, but I just couldnt see it. I poured out half of the fat, and the dish still felt greasy to me.
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Greasy, but delicious. Meaty chicken thighs are paired with olives, capers, oregano and a cutting splash of vinegar. Its presented with a fresh-tasting yogurt sauce, making an impressive presentation. Id happily eat it anytime, especially if I poured out all but one tablespoon of that fat.
The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.
With wheat flour, the same recipe would be excellent, if familiar. If youre on the keto diet, almond flour is definitely the way to go. Just be sure to use a lot of salt.
The last dish I made was a dessert called Black and White Keto Fat Bombs. Seriously, thats the name, and seriously, thats what they are. They are chocolate-and-vanilla candies that are made with coconut oil and almonds, plus low-carb, powdered sweetener, sugar-free vanilla extract and unsweetened cocoa powder.
How did they taste? Not bad, actually, or at least not too bad. But the texture was so oily and off-putting that most taste testers threw away their samples. One said it was like eating butter.
If youre on the keto diet and youre looking for an extra infusion of fat, then Id say to go ahead and make it. Otherwise, this is one to avoid.
My friend Robin swears by the keto diet and says she is passionate about it. Her health indicators are all great, and she says she has higher energy and alertness. And though the diet is restrictive, she likes what she can eat: cheese, olive oil, butter, nuts and dark chocolate.
The biggest thing she misses is fruit, but she does not miss the 40 pounds she lost.
Then again, I have another friend, Roger, who lost 65 pounds. He just eats more healthfully and mindfully, and walks every day. That sounds easier.
BLACK AND WHITE KETO FAT BOMBS
Yield: 15 servings
2 cups slivered almonds
1 cup coconut oil
1 to 2 tablespoons of your favorite low-carb powdered sweetener
1 teaspoon orange zest
2 teaspoons vanilla extract (sugar-free if on keto diet)
Small pinch salt
2 tablespoons unsweetened cocoa powder
Line a mini-muffin tin with mini liners.
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Pulse and then process the almonds, oil, sweetener, vanilla, zest and salt until smooth except for small chunks of almond (like chunky peanut butter). Remove half to a small bowl and stir in the cocoa powder.
Fill half of one liner with the vanilla mixture and then quickly fill the other half with the chocolate mixture (it should remind you of a black-and-white cookie). Repeat with the remaining vanilla and chocolate mixtures. Tap the tin on the counter a few times.
Freeze until solid, about 30 minutes. You can remove the liners if youd like. Refrigerate in an airtight container for up to 5 days.
Per serving: 243 calories; 24 g fat; 13 g saturated fat; no cholesterol; 4 g protein; 5 g carbohydrate; 1 g sugar; 3 g fiber; 155 mg sodium; 53 mg calcium
Source: Food Network
KETO MEDITERRANEAN CHICKEN
Yield: 4 servings
1 tablespoon olive oil
8 bone-in, skin-on chicken thighs
Salt and pepper
3 garlic cloves, thinly sliced
1 cup pitted kalamata olives
2 tablespoons capers
2 tablespoons white wine vinegar
1 1/2 teaspoons dried oregano
1 cup whole-milk Greek yogurt
1/4 cup fresh flat-leaf parsley, roughly chopped
2 tablespoons fresh mint leaves, roughly chopped
1 teaspoon lemon zest
1 tablespoon lemon juice
Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.
Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.
Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.
Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.
Serve the chicken with its sauce, and the yogurt sauce on the side.
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Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48 g fat; 12 g saturated fat; 285 mg cholesterol; 42 g protein; 5 g carbohydrate; 1 g sugar; 2 g fiber; 1,146 mg sodium; 91 mg calcium
Source: Adapted from a recipe by the Food Network
KETO EGG CUPS
Yield: 3 servings
1 tablespoon butter, see note
6 large, thin slices of prosciutto
1/3 cup shredded mozzarella cheese
1/4 cup grated Parmesan
1/4 cup packed baby spinach leaves, chopped
1/4 cup roasted red peppers, chopped
6 large eggs
1/4 cup heavy cream
Salt and pepper
Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.
Position an oven rack in the center of the oven and preheat to 400 degrees.
Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.
Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.
Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.
Per serving: 321 calories; 22 g fat; 10 g saturated fat; 426 mg cholesterol; 28 g protein; 4g carbohydrate; 1 g sugar; 1 g fiber; 1,779 mg sodium; 272 mg calcium
Source: Food Network
CITRUS-MARINATED OLIVES
Yield: 4 to 6 servings
1/4 cup olive oil
1/4 teaspoon crushed red pepper flakes
2 sprigs fresh thyme
1 garlic clove, thinly sliced
1 strip lemon zest, removed with a vegetable peeler
1 strip orange zest, removed with a vegetable peeler
Salt and pepper
1 cup Castelvetrano olives
1 tablespoon lemon juice
1 tablespoon orange juice
Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.
Per serving (based on 4): 167 calories; 18 g fat; 3 g saturated fat; no cholesterol; 1 g protein; 4 g carbohydrate; 1 g sugar; 2 g fiber; 829 mg sodium; 39 mg calcium
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The keto diet: Its highs and lows plus 5 recipes - The Gazette
