Gone are the days when three square meals a day and regular exercise were considered enough to stay healthy. Now, Silicon Valleys elite are trialling new ways to stay mentally and physically on top of their game.

Biohacking, also known as DIY biology, is a broad term that covers a wide range of activities, from going on highly-restrictive diets to micromanaging your sleep patterns. By making these changes, proponents of biohacking hope to improve their minds and optimise their bodies so they can function at a higher level.

The phenomenon has garnered a number of high-profile fans, including multiple billionaire tech bosses. Last year, Twitter (TWTR) CEO Jack Dorsey shared his unusual lifestyle routine on the Ben Greenfield Fitness: Diet, Fat Loss and Performance podcast. He starts the day with two hours of meditation and an ice bath and instead of eating breakfast, lunch, and dinner, has a single meal on weekdays. Dorsey added he had done extended fasts too, drinking only water on some weekends.

Read more: Should we introduce rules for office desk dining?

Ill go from Friday til Sunday. I wont have dinner on Friday. I wont have dinner or any meal on Saturday, he said. And the first time Ill eat will be Sunday evening. Ive done that three times now where I do [an] extended fast where Im just drinking waterThe first time I did it, like day three, I felt like I was hallucinating. It was a weird state to be in.

Other tech execs have spoken out about similarly unconventional diets and lifestyles. Mark Zuckerberg once went on a diet that involved only eating animals he had killed himself. The late Steve Jobs famously experimented with a fruitarian diet occasionally eating only apples and carrots for weeks at a time.

While these diets seem extreme, they still pale in comparison to other forms of biohacking. For some, it means getting computer chips implanted or injecting blood from younger people in an attempt to delay ageing. Compared to some of these practices, unusual diets and fasting seem relatively harmless. But are they really?

Biohacking through diet means that people try and manipulate their diet to improve their health, explains Chloe Hall, dietitian and spokesperson for the British Dietetic Association.

Improving your diet in a healthy balanced way can have a range of benefits including weight loss or maintenance, reduced risk of chronic diseases and improved mental wellbeing.

Read more: What is 'cognitive overload' and how does it affect us at work?

There is some evidence that intermittent fasting can be good for you. Evidence is also mounting that intermittent fasting can modify risk factors associated with obesity and diabetes. In a study published in Cell Metabolism, research found that increasing time between meals made male mice healthier overall and boosted their lifespan, compared to those who ate more frequently.

In a review article published in the New England Journal of Medicine, Johns Hopkins Medicine neuroscientist Mark Mattson, concludes that intermittent fasting can be beneficial. Intermittent fasting diets, he says, fall generally into two categories: daily time-restricted feeding, which narrows eating times to 6-8 hours per day, and so-called 5:2 intermittent fasting, in which people limit themselves to one moderate-sized meal two days each week.

Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity, he wrote.

While there is some evidence of the efficacy of fasting, however, studies also suggest there are downsides. Using restrictive diets can have dangerous consequences including nutrient deficiencies, reduced social interactions and have an impact on mental health, Hall said.

Read more: Does brainstorming actually make us more creative?

It is difficult to make generalisations about whether fasting is beneficial when there are so many different forms of the practice. Much of the research that supports intermittent fasting applies to moderate fasting cycles, for example, the 5:2 diet. This is very different from drinking only water for a week or existing only on certain types of fruit.

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Its also tricky to tell if a restrictive diet borders on a problem such as an eating disorder. Even if fasting diets work well for some people, researchers suggest depriving yourself of food could lead to disordered eating particularly if such diets are glamorised by Silicon Valley execs.

And while some supporters of biohacking diets report feeling a sense of euphoria, power or mental clarity, research has shown this to be a transient side effect linked to the early stages of starvation. In the 1960s, Scottish doctors observed patients who fasted for up to 249 days. After a few days without food, their appetites subsided and all patients reported an increased sense of wellbeing, including feelings of euphoria.

Researchers have suggested this may be due to ketosis a metabolic process that occurs when the body begins to use fat for energy because it does not have enough carbohydrates to burn.

It seems unlikely that a highly restrictive diet will give us superhuman abilities, even if there are some benefits to intermittent fasting for some people. If you are considering changing your diet, its important to consult your doctor first as skipping meals and restricting eating can be dangerous.

In the US, the National Eating Disorders Association helpline number is 1-800-931-2237. In the UK, B-eat can be contacted on 0808-801-0677.

More here:
Why are Silicon Valley execs biohacking their diets and is it dangerous? - Yahoo Sports

Beyond Meat "Beyond Burger" patties made from plant-based substitutes for meat products sit on a shelf for sale on November 15, 2019 in New York City. Vegetarian alternatives to burgers and sausages, revived by start-ups like Beyond Meat and Impossible Burger, are enjoying a certain enthusiasm that meat giants also want to enjoy.

ANGELA WEISS | AFP | Getty Images

The Kingdom of Saudi Arabia may not be the first place that comes to mind when you think about vegan diets, but the son of one of the country's most influential investors is betting big that plant-based meats will become the norm globally in just a few years.

Prince Khaled bin Alwaleed, an avowed vegan and the founder and chief executive of KBW Ventures, told CNBC Tuesday that the companies he invests in have to be capable of generating revenue but they need to have a positive impact on the world as well.

"We're really focused on companies that solve problems that the world is going through right now one of biggest problems we're facing right now is global warming," bin Alwaleed told CNBC's Hadley Gamble at the annual Milken Conference in Abu Dhabi. "The third-most impactful industry is the animal agriculture industry. And we have to find a better way to source protein for people."

Prince Khaled's father is Prince Alwaleed bin Talal, the Saudi billionaire investor and chairman of Kingdom Holding, who has often been described as Saudi Arabia's Warren Buffett. The 41-year-old Prince Khaled's work investing in companies like Beyond Meat, biotech start-up TurtleTree Labs and animal-free Bond Pet Foods comes at a time of rising popularity for vegan and plant-based diets around the world. Alternative meat companies like Los Angeles-based Beyond Meat are grabbing headlines and generating shareholder returns.

"The taste plays a number one role for me if it doesn't taste good, nobody's going to buy it," bin Alwaleed said, when asked what makes a company worthy of investment. "But more importantly if it tastes the same or better, if it costs the same or even less, if it has no or very little impact on the environment compared to traditional agriculture, then people are going to flock to it."

"And this is what we're seeing slowly but surely, what's going to happen with Beyond Meat etc., what's going to happen with (Californian cell-based meat company) Memphis Meats and others, their price point is going to go dramatically down and I'm betting that Beyond Meat will be cheaper than traditional meat by 2025."

Beyond Meat, which specializes in plant-based meat burgers, has partnered with Subway, KFC, Del Taco, Dunkin' Brands and more. With a current market cap of $7.5 billion, its stock price is up 60% year to date, and as of Tuesday has rocketed 376% since it first listed on the Nasdaq in May 2019.

Bin Alwaleed admitted that there are still a few years ahead before plant-based products reach the price point of traditional meat, but was confident that innovation and scale would bring costs down over time. "These companies are definitely working on solving these problems, but the issue is they're going to take a little while to actually make that happen," he said.

Retail sales of plant-based foods in the U.S. have grown by 11% in the last year, making it $4.5 billion industry, according to the Plant-Based Food Association (PBFA).

Veganism in the U.S., while still adhered to by a relatively tiny minority of the population, is on the rise in 2014, only 1% of American consumers claimed to be vegan, increasing to 6% in 2017. While it may sound small, it's still a 600% increase in just three years.

The trend has also grown among celebrities and athletes including Miley Cyrus, Natalie Portman, Beyonce, Ellen DeGeneres, Venus Williams and Alex Honnold.

Originally posted here:
The son of Saudi Arabia's Warren Buffett sees a big future for Beyond Meat and plant-based foods - CNBC

Karwai TangGetty Images

Kate Middleton has been living in the public eye for more than a decade and the whole time she's just been so...consistent. Her hair always looks amazing, her style is on point, and, of course, she looks super fit. While Kate doesn't talk a lot about what she does in the food and exercise department, several insiders have shared that she works hard to be healthy. Here are the Duchess of Cambridge's top health tips, so you can steal them for yourself.

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1Try to cook regularly.

Kate makes most of the meals for Prince William and the kids herself, British chef Carolyn Robb, who worked at Kensington Palace for more than two decades, told Racked. "Kate does quite a lot of the cooking," she said.

2Go for a smoothie first thing.

For breakfast, Kate likes to make a smoothie with spirulina, kale, matcha, spinach, romaine, cilantro and blueberries, according to the Daily Mail.

3Have healthy competition.

According to the Daily Mail, Kate is competitive with her sister, Pippa. "Kate is an exercise junkie. Pippa and Kate take their toned physiques extremely seriously," a source told the newspaper.

4Get into planking.

Kate is big into doing planks. "It tightens her muscles," a source told the Daily Mail.

5Mix up your planks.

Kate actually does three different planks, a source told the Daily Mail. "There are three elements, the basic plank, the side plank and the prone sky dive."

6Push yourself.

Kate doesn't just do a few planks and call it a dayshe goes hard. A source told the Daily Mail that she can hold a plank "for 45 seconds or longer" and she repeats them "at least ten times each."

7Give CrossFit a try.

Kate is apparently big into CrossFit, per the Daily Mail, which focuses on a combination of resistance training, weights, running, and squats.

8Set aside some solid time for exercise.

Kate works out every morning for an hour, the Daily Mail says.

9Use your body weight.

Kate has all kinds of equipment available to her, but she's big into bodyweight exercises, the Daily Mail says.

10Work out like a kid.

Kate is known to do skipping as part of her workout, according to the Daily Mail.

11Try out rowing.

Kate likes to put in some time on the indoor rowing machine during her regular workouts, according to the Daily Mail.

12Do intervals.

Interval training is a great way to work different muscle groups in one workout, and Kate is all in with it. The Daily Mail says she does "intense" interval training.

13Mix up your diet when you're pregnant.

Kate struggled with extreme morning sickness during all of her pregnancies, and she ate a plant-based diet of avocados, berries, and oatmeal to help with nausea, Cooking Light reports.

14Use an exercise ball.

Kate whips out a Swiss gym ball to work her abs, the Daily Mail says. "George is highly amused whenever he sees [his mother on it]," a source told the newspaper.

15Go for fresh fish.

Kate likes to regularly have ceviche, a blend of raw fish marinated in fresh citrus and spices, the Daily Mail says.

16Get a workout buddy.

Kate and her sister Pippa regularly work out together. "They worked hard in the gym at Kensington Palace," a source told the Daily Mail.

17Don't forget to warm up.

Kate makes sure to do cardio warm-ups before she dives into her workout, a source told the Daily Mail.

18Work your hips.

It's easy to forget your hips when you're working out at the gym, but Kate incorporates hip raises to target the area, a source told the Daily Mail.

19Do a few different lunges.

Kate doesn't just do basic lunges: She adds diagonal and reverse lunges to her workout mix, the Daily Mail says.

20Don't skip the crunches.

Kate doesn't have a flat stomach by accident: She likes to do stomach crunches, per the Daily Mail.

21Focus on your legs.

While Kate does plenty of cardio to work her legs, the Daily Mail says she also does squats and calf raises to strengthen her lower body.

22Try inversions.

Kate is a big fan of bridges (where you balance your body on your hands and feet), the Daily Mail says.

23Don't forget about the classics.

According to the Daily Mail, Kate does good, old-fashioned push-ups as part of her workouts.

24Hit the slopes.

Kate loves skiing, and is apparently even better at the sport than William, who has been skiing since he was little, the Daily Mail says.

25Go swimming.

Apparently Kate loves swimming at her family's pool at their country home, Anmer Hall. "She and Pippa enjoy strenuous make-up-free aqua aerobic sessions and larky water polo with William and Harry," a source told the Daily Mail.

26Go for a run.

Kate runs as often as she can, the Daily Mail saysand sometimes she'll take her dog Lupo along with her.

27Get into yoga.

Kate uses yoga to calm her mind and stretch out. Oh, and she "adores" it, according to a Daily Mail source. Apparently Kate is big on seated poses (known as asanas).

28Keep your posture in mind.

Kate likes to do Pilates, a source told the Daily Mail, "which has helped her posture since having children."

29Match sweets cravings with healthy stuff.

When Kate wants something sweet, she mixes up berries with almond milk. "Her organic diet is rich in antioxidants and she adores salads and bowls of seasonal fruits," a source told the Daily Mail.

30Take it easy with booze.

Kate likes wine, but doesn't go overboard. "A 6 p.m. glass of brutally chilled Chardonnay is sufficient," a source told the Daily Mail.

31Load up on raw foods.

Kate enjoys noshing on things like watermelon salads, gazpacho, goji berries, tabbouleh, and ceviche, the Daily Mail says. "Kate already has the perfect figure but her motivation is to achieve radiant skin," a source told the paper.

32Have a go-to dish.

Kate loves to make roast chicken. "In the evenings she indulges her hobby of cooking Williams favorite supper, roast chicken," royal expert Katie Nicholl wrote in Vanity Fair. "Thats their idea of the perfect night," a source told Nicholl.

33Spice up your food.

During a 2016 tour of Canada, Kate shared that she likes spicy foods, and really likes cooking curries, per the Mirror. (BTW: William shared at the same time that he can't handle too much heat in his food.)

34DIY your own condiments.

Kate makes her own chutney, a spicy condiment that originated in Indiaand she's made it for the queen. "I was thinking, 'Gosh, what should I give her?'" she recalled in the ITV documentary, Our Queen At Ninety. "I thought, 'I'll make her something.' Which could have gone horribly wrong. But I decided to make my granny's recipe of chutney."

35Consider the Dukan diet.

Kate is reportedly really into the diet, which limits carbs and focuses on lean proteins, vegetables, and healthy fats and oils.

37Get outside.

From running, to swimming, to tennis, to walking the dog, Kate likes to take her fitness outside when she can.

38Get into tennis.

Kate likes the sport so much that she has a tennis coach, Vanity Fair says. She also likes to play with her sister, Pippa.

39Go for regular walks.

Kate likes to take her dog Lupo on walks three times a day when she's able, according to Vanity Fair.

40Lift weights.

Kate is big into doing weight-based exercises, according to U.K. paper Express.

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Originally posted here:
The Best Diet And Fitness Tips Kate Middleton Swears By - Women's Health

THE cookie diet has taken Instagram by storm - and is being touted as a quick and easy way to lose weight.

Stars including Married At First Sight star Jessika Power have claimed they eat the "appetite suppressing cookies instead of breakfast and lunch to blitz body fat.

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However, the diet has now been slammed by a nutritionist.

Controversial reality star Jess Power has thrown her support behind the Cookie Diet, an unusual weight loss method health professionals have labelled unsustainable that was first popularised in the US a decade ago.

Power promoted the diet in an Instagram post last week, writing that the cookies contain a special blend of proteins (which) turn it into an appetite suppressant.

She said: "All I really wanted was something to curb my cravings, suppress my hunger and maintain my weight Ive been working out harder and having the energy during the day to be active but Ive lost the craving to constantly want to snack!

But it didnt take long for the Australian telly star to be slammed for promoting the diet.

This is all bulls**t, one person commented on her post, while another added: You should not be promoting fad diets like this!!

According to its website, the Cookie Diets cookies naturally suppress hunger and it claims there are no failures if you follow the regimen properly.

It works in two phases; the Weight Losing Phase and Weight Maintenance Phase. A one week supply of the cookies starts at 40 while a one month pack costs 117.

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During the first phase participants are told to eat 1-2 cookies every 2 hours plus a dinner of lean meat plus salad/veggies.

Then, participants can eat eat healthy meals and enjoy the cookies as a healthy, low calorie snack between meals.

The Cookie Diet was invented by US doctor Sanford Siegal in 1975, who used to prescribe it to patients in his weight loss clinics, before it became available online.

In 2007, Dr Siegal and his son Matthew Siegal launched CookieDiet.com, making the diet available widely.

It became famous during this period for its endorsements with US celebrities, including Jersey Shores Nicole Snooki Polizzi, who said she used the diet to lose weight after too much partying.

But its perhaps most famous for its public fallout with Kim Kardashian, who in 2009 blasted the Cookie Diet, claiming it was using her name to promote its product, Fox Newsreported at the time.

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Kim, who was then a spokesperson for a weight loss shake company, tweeted: Dr. Siegals cookie diet is falsely promoting that Im on this diet. NOT TRUE! I would never do this unhealthy diet! I do QuickTrim!

If this Dr. Siegal is lying about me being on this diet, what else are they lying about?

In response the Cookie Diet took legal action against her, suing her for making a derogatory statement about their diet.

The Cookie Diet was brought to Australia in 2018 by Australian company, OzHealth Pharma, where its been growing its profile.

The cookies themselves have sugar listed as the number one ingredient

Nutritionist Rick Haydidnt mince his words, telling news.com.au following the Cookie Diet was not exactly the healthiest way to lose weight.

Although there is a healthy eating plan that goes alongside the cookies, the cookies themselveshave sugar listed as the number one ingredient, which in my opinion doesnt make these cookies an obvious choice when looking to lose weight sustainably and healthily, he said.

This is very 1985 to me.

Labelling it a fad diet, Mr Hay said the cookies could lead to people not getting enough nutrients and warned any weight loss could be just short term.

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You may not get a good nutrient profile, and some people may think that they can just eat cookies all day which is way too restrictive, he said.

Instead of turning to the diet cookies Mr Hay recommended people looking to lose weight turn to plant-based options, which are high in fibre and help to reduce cravings naturally.

Eat lots of plant-based meals both vegan and vegie, as they deliver good amounts of fibre and help with nutrient density, Mr Hay said.

You should make your plate colourful, if its mostly beige or cookie coloured then we have a problem.

You also need to move more no ifs ands or buts if you want sustainable weight loss you have to exercise.

Power declined to answer news.com.aus questions about her support of the diet, except to say she had been eating the cookies for the past month.

In a statement OzHealth Pharmas COO George Iskander defended the diet, saying he was very confident in the product since it had been around for 40 years.

A lot of nutritionists will be against our diet, they believe it to be a fad, he said. If it is, its the longest running fad in history.

Mr Iskander, who is also a pharmacist, said there had been a spike in interest since Powers post advertising the diet.

We have had a lot of influencers reach out to us and we provide them with the product and allow them to make their minds up about it, he said.

Mr Iskander said he was very confident in the product and refuted claims they contained high amounts of sugar.

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We are very confident in our product as it has been around for over 40 years in the US.

Mr Iskander stressed there was nothing harmful in the cookies and they are normal low calorie cookies.

Show the ingredients to your doctor and always follow his or her instructions, he said.

This article was originally published on news.com.au.

More:
Weight loss: New cookie diet is taking Instagram by storm but does it really work? - The Sun

A global transition to a vegetarian diet would have significant impacts in the battle against global warming and other environmental concerns, according to research conducted at Loma Linda University Health.

Food production has been identified as a major contributor to increased greenhouse gas emissions, consumes 70% of fresh water, and is responsible for 80% of the worlds deforestation. Improving agricultural technology and reducing food waste have been put forward as potential solutions to these environmental concerns. But Joan Sabat MD, DrPH, professor of nutrition and epidemiology at Loma Linda University School of Public Health, found that changes in food choices and diet patterns would have a far greater positive effect on environmental sustainability.

Vegetarian Diets: Planetary Health and Its Alignment with Human Health is a meta-analysis of 49 published research studies that focused on the impact that vegetarian and vegan diets have on greenhouse gas emissions, and water and land use. When the data from the 49 studies was combined, Sabat found that shifting from current dietary norms to ovolactovegetarian and vegan diets would reduce greenhouse gas levels an average of 35%, reduce land usage for food production by an average of 42%, and agricultural water usage by an average of 28%.

Many other studies have clearly demonstrated the health advantages of vegetarian and vegan diets. This analysis confirms that switching to these types of diets are also significantly eco-friendly as well, Sabat said.

Sabat directs the environmental nutrition research program at Loma Linda University School of Public Health. This program explores the interrelationships between the environmental and health impacts of food choices, and ultimately seeks to improve the sustainability, health and equity of food systems. He is the editor of the book Environmental Nutrition: Connecting Health and Nutrition with Environmentally Sustainable Diets, published in 2019.

One early sign that people are increasing in their commitment to make dietary changes due to concerns about climate took place in earlier this year. By choosing to serve all vegan meals to hundreds of celebrities and guests, two major entertainment industry award shows the Golden Globe Awards and the Screen Actors Guild Awards increased public awareness and conversation about the link between sustainable agriculture and climate change.

While Sabat says the field of sustainable diet and environmental impacts is still in its infancy, he has participated in a number of research studies that show clear connection between diet and climate factors. In 2017, he was part of a group that published a well-known study on the climate benefits of replacing meat in diets with beans. Sabat and other researchers working in Loma Linda University Healths environmental nutrition program have published more than 30 papers that examined the relationship between food choices, environmental sustainability and population health.

Sabat says additional research is needed into how changes in agricultural approaches impact the environment in low- and middle-income countries. He also points to needed research comparing large-scale agricultural operations with small-operation family farms practices.

In societies where daily meat consumption is the social norm, drastically reducing meat consumption is a major challenge," Sabat said. In low- and middle-income countries, eliminating meat could adversely affect those populations already marginal nutritional status.

The paper was presented at the 7thInternational Congress on Vegetarian Nutrition in 2018, the premiere scientific conference on plant-based diets, which occurs every five years. The proceedings from the conference were recently published in a special edition of the journal Advances in Nutrition.

Originally posted here:
Lower meat consumption a key to fighting global warming, study says - Loma Linda University Health

The low-carb keto diet might be popular among weight-loss warriors and celebrities today, but did you know it was first given to kids with a particular form of epilepsy?

The ketogenic or keto diet was developed in the 1920s by Dr Russell Wilder at the Mayo Clinic. He prescribed it to children with severe epilepsy who weren't responding to drugs, and found the diet minimised the frequency and severity of their seizures. Although, a recent study has shown not all children benefit from the diet.

It wasn't until the 1960s when Dr Robert Atkins created his eponymous diet that low-carb eating plans became popular among the masses.

Dr Atkins theorised that when we consume minimal carbohydrate, the body burns fat for energy. This process is known as 'ketosis' more on that in a minute.

So, how does it work? What can you eat on the keto diet? And what does the research say about its connection to weigh loss? Are there any side effects? Let's dig in.

While Dr Atkins recommended dieters limit their carbohydrate intake to 65-100 grams per day, keto requires even greater self-control.

"To become ketotic you need to take your carbohydrate down to 10 grams, 20 grams a day," says Monash University's head of dietetics, Professor Helen Truby.

"That's like half a slice of bread."

Becoming ketotic or entering ketosis is the physiological process when your body stops using carbohydrates for energy and starts using fats.

And the energy can come from fats you've eaten, as well as fats stored in the body, says New York University physician Shivam Joshi, who spoke with Dr Norman Swan about keto on RN's Health Report.

"But when you look at low-carb diets in general, the sentinel feature of their ability to cause weight loss is that they restrict calories," he says.

It can take up to five days to become ketotic, and when you do your body will start producing ketones, which are another energy source.

In addition to using fat as an energy source, Professor Truby says after a few weeks in ketosis, you become less hungry.

We've examined seven popular diets to find out what you can eat and whether they work.

In a review of the keto diet, Harvard University's School of Public Health points out that "there is not one 'standard' ketogenic diet with a specific ratio of macronutrients [carbohydrates, protein, fat]".

"Generally, popular ketogenic resources suggest an average of 70-80 per cent fat from total daily calories, 5-10 per cent carbohydrate, and 10-20 per cent protein."

Breakfast: Green smoothie made with spinach, cucumber, avocado, coconut cream and peanut butter

Snack: Low-carb chocolate with peanut butter

Lunch: Baby spinach, egg and parmesan salad

Snack: 100g cheese with cucumber

Dinner: 50g piece of salmon with baby spinach and garlic oil

Dessert: Hot chocolate made with coconut cream and sugar-free drinking chocolate

Beyond pasta and rice, carbohydrates are found in plenty of healthy foods, including fruits and many vegetables, legumes, wholegrains and the natural sugars found in milk and yoghurt.

Due to this, Professor Truby says it's important for people on the keto diet to be mindful of their micronutrient intake.

Micronutrients include minerals like calcium, which is important for bone health, B vitamins in legumes and wholegrain foods, and vitamin C, which is found in fruit.

Professor Truby says keto dieters might need to take micronutrient supplements to ensure their needs are being met.

"It's not impossible, but it's certainly not the easiest diet to do," she says.

Those coming off a keto diet may also experience some weight gain.

"Your body will try and put some of that weight on again, unless you're really careful about how much energy and how many carbs you have," says Professor Truby.

She recommends easing back into carbohydrates slowly, and choosing healthier carbs, like fruits and wholegrains, over sugary items.

"In my opinion, if you're going to try a diet that induces ketosis, you should have a chat with your GP first, particularly if you've got any medical conditions," Professor Truby says.

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The keto diet is no silver bullet.

"Questions remain concerning the long-term health effects of this diet on the gut microbiome and general health given the lack of fruit, vegetables and grains," says this post from Monash University's Department of Nutrition, Dietetics and Food.

In a paper co-written for the JAMA Internal Medicine, Dr Joshi analysed a series of randomised controlled trials over a year or more.

"This study showed the difference in weight loss between those on a ketogenic diet and those not on a ketogenic diet or a control diet was only 0.9 kilograms, which is of statistical significance but may not be of clinical significance," he says.

And Harvard's School of Public Health ends their assessment of the keto diet with this summary:

"Available research on the ketogenic diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short-term (12 weeks or less), and did not include control groups.

"A ketogenic diet has been shown to provide short-term benefits in some people, including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different."

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Experts say the keto diet may cause a range of side-effects. These include:

Professor Truby says the keto diet may have positive effects for people who are very overweight.

"[Through shedding fat] your blood pressure should come down, your lipid levels will change, and you get better glucose control," she says.

But it's probably not worth it for most people.

"For people who just want to lose a little bit of weight, then I don't think a ketotic type of diet is really necessary because you will actually regain the weight anyway, when you stop being ketotic," says Professor Truby.

But maybe we can all take a slice of advice from this popular eating plan, she adds.

"There's no need for everyone to go on a completely keto diet, but reducing those carb sources that are not nutrient-rich things like cakes, biscuits, chips is a good idea for everyone."

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This article has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW. This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

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Everything you need to know about the keto diet - ABC Local

HARLINGEN Thump-thump-thump-thump

Is that ticker ticking? Want to keep it that way?

February is American Heart Health Month. Its the perfect time to think about diet and exercise to ensure robust cardiovascular health, said Dr. Charles Mild, cardiologist at Valley Baptist Medical Center.

Heart health is basically important not only every minute but every day, Mild said. But its nice to have one month a year to remind people of that. And what an appropriate month, its passion of the heart.

Heart disease is by and large preventable, and that includes those who have a genetic predisposition to heart disease, Mild said.

Thats because diet and exercise influence the good genes and the bad genes, Mild said. It can turn on the good genes and turn off the bad genes.

Valley Baptist wasted no time celebrating American Heart Health Month. The hospital celebrated National Wear Red Day on Friday and offered employees a basic healthy heart foods presentation, a heart healthy meal preparation demonstration, and complimentary blood pressure screenings.

The hospital will host Dinner with a Doctor on Heart Health with Mild on Feb. 19. Mild emphasizes a healthy diet low on red meat and sugars.

Go low on the food chain, vegetables first and then fruits, he said. Keep the other stuff, meats and oils, for a once in awhile type of food.

Good cardiovascular health requires a holistic approach. Randy Townley, director of cardiovascular services at Valley Baptist, says achieving and maintaining heart health requires a plan with specific goals.

We want to try to think about controlling our weight, Townley said. We want to try to set up an exercise plan, we want to reduce the sugar and sweets and set up a better diet. Start small and you can get good results very fast.

Any specific diet and exercise regimen should be cleared by a physician, Townley added.

Mild has been an outspoken advocate of the Mediterranean Diet, which has been shown to reduce deaths from cardio-vascular disease, and thats not all.

A medical journal recently ran a piece which showed that those who do even one marathon in an entire lifetime have a 4 percent reduction in death from vascular disease.

That trial was done in older runners in the 50s range, he said. It shows that basically it can turn back the clock of vascular aging.

However, you dont have to be a marathon runner to achieve good cardiovascular health.

Any exercise has been shown to have some beneficial effect, Mild said. The data will show that if you run one day a week it will have a beneficial effect. If you walk 30 minutes every day or at least every other day you have a marked decrease in vascular disease.

An exercise regimen can be fairly simple. Townley pointed out gym memberships are pretty inexpensive, but you dont necessarily even need that.

You can join a gym or maybe have a treadmill at home to walk on, he said. If you dont have time to go to the doctor right now you can always go for a walk and enjoy the outside.

Townley put the cost-benefit ratio of heart health this way.

Avoid a catastrophic disability, he said. With a heart attack or stroke you can imagine what pain that would be for yourself and your family members. If you were to be hospitalized for a long length of time and become totally debilitated, its not a good deal. You dont ever want to have that happen. You want to spend time with your children, your grandchildren, your loved ones.

How to avoid all that?

Well, diet and exercise, of course

Mediterranean Diet

Vegetables, fruits, fish, poultry, grains. No beef or packaged foods. Avoid bread. Use olive oil.

Mediterranean Diet Pyramid

1. Vegetables Eat all the vegetables you want.

2. Fruits Fruits are good, but they have more sugar than people need so they should be kept within limits.

3. Fish and poultry

4. Oatmeal Oatmeal eats up cholesterol which is a primary cause of coronary heart disease.

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Affairs of the heart - Valley morning Star