Have you ever gone a diet? There are very few folks I know who havent experienced this soul-wrenching experience at least once in their lives. Of course, there are the exceptions even in the area of weight. Afterall, there are those skinny people God put on this earth just to remind some of us pudgy people He has a sense of humor.

Ive looked this subject of diets over pretty hard and Ive decided Im not really overweight. I think Im just large boned, have an overactive thyroid and 6 inches too short. Plus I would love to know who designed all those charts about height and weight comparison. You can bet your bottom dollar it was one of those skinny people who wants to rub it in.

Anyway, the doc says I can have 1,500 calories on this diet. I thought he was talking about per meal until he started laughing. He meant per day! I eat that many every morning in two jelly donuts and a pint of chocolate milk. Even those little Asian folks who only eat rice cant survive on 1,500 calories a day. So, no matter how many very sound reasons I gave about being addicted to chocolate and needing a half-pound of M&Ms a day just to survive, he still held to his original numbers.

He gave me a couple of sheets of paper with a diet plan on them, but I ate them the third day along with the bark off a tree. Dont laugh, it tasted better than some of the things listed on that diet chart. I dont think an anorexic vegetarian would make it on all the plant life he wanted me to eat. On top of that, a camel cant drink as much water as that silly diet calls for. The only thing I can see all that water is good for is to help me with my exercises because I am up walking half the night.

Oh yeah, all those exercises Im supposed to do would have me in shape to play in the National Football League. Of course, they would have to call time out pretty often because of all that water I have to drink. Right now Im up to three sit-ups, five push-ups and walking out to the mailbox on this diabolic and inhuman program. My lounge chair never looked so good.

Its just human nature to want to be the best we can be and also good stewardship to use what God has given us to the fullest. Good health is a gift from God and we ought to appreciate it and use our healthy bodies to praise Him. Being in good physical shape certainly helps our emotional well-being. And this emotional fitness is strengthened by our spiritual acceptance of who we are.

Paul said we are a living sacrifice and our bodies are given in service. We need to remember that putting our faith into action is a physical act as much as it is socially. Therefore, we need to put our physical bodies in Gods house to show the world our spiritual nature. So, be in church Sunday as a sacrifice.

To tell you the truth, Ive been on this diet for a couple of weeks and the first thing I lost was my patience. Then, on the other hand, I did step on the scales and Ive lost 6 pounds. I figure at this rate and my age Ill be in gory by the time I get it all off. In the meantime, Ill just eat a few of these M&Ms while Im waiting.

Dr. Gerald Hallmark is a retired minister living in Alexander City. His column appears here each Friday.

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Our bodies are holy even on a diet - The Alexander City Outlook

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The previous school of thought: In order to get big and strong, you need to eat meat, and lots of it. But now, tons of vegan and plant-based athletes are proving everyone wrong. In fact, recent research from the Journal of the International Society of Sports Nutrition found that vegan athletes get the benefit of a higher intake of carbohydrates, fiber, phytochemicals, antioxidants, and other micronutrients than omnivores. And all of that can contribute to prime performance, whether they're lifting weights or running miles.

So yeah, you can totally stick to that veggie-centric life and crush those PRs. Need more proof? Check out some badass vegan athletes who are showing the world that strong bodies arent only made at a steakhouse.

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1Alex Morgan

2019 FIFA Women's World Cup champ Alex Morgan fuels her soccer game with a vegan diet. "It makes me stronger and helps with fatigue and recovery, Alex told USA Today in an interview. And during the World Cup, she shared the U.S. Women's National Team chef prepared special vegan meals for the athlete.

"I never thought it was possible I could be playing at an elite level as a professional athlete with a plant-based diet," she said. "Then I realized it wasnt detrimental at all."

2Tia Blanco

This World Surfing Games champion has been riding the vegan wave for the last seven years, after having maintained a vegetarian diet from birth. On her YouTube channel, she shared that she starts her day with refreshing lemon water and a vegan smoothie made with in-season, fruits, leafy greens, and sources of healthy fats like hemp seeds.

But its not always smooth sailing. She told Great Vegan Athletes that traveling makes it particularly difficult to stick to a raw vegan diet, so she ends up opting for lots of pasta, brown rice, and bread on the road. Hey, nothing wrong with a little carbo-loading before a major event.

3Meagan Duhamel

Meat wasnt behind the metals for this two-time figure skating world champion and Olympic gold medalist. After reading a book about veganism at an airport bookstore, Meagan told CBC she immediately cleaned out her fridge of meat products and made the switch to a diet focused on fruits, vegetables, and whole grains. Since switching to veganism, she's noticed major boosts in her energy levels and athletic performance on the ice.

4Steph Davis

Its always been difficult for this world-class rock climber to reconcile her love of animals and simultaneously consume them. So in 2002, Steph shared on her blog that she cut out animal products to stop funding an industry that holds animals captive in wretched living conditions [while being] killed violently. The vegan athlete adds that while fighting animal cruelty is her main goal, if I climb better and feel better on top of it, all the better.

5Venus Williams

When the former Grand Slam and Olympic tennis champion was diagnosed with autoimmune disease Sjorgen syndrome in 2011, she looked to a raw vegan diet to help her get back on the court in full swing. But more recently, Venus told Insider that she's added a few non-raw items back into her diet, like rice, potatoes, and lentils to sustain her training.

6Molly Cameron

The only trans athlete to compete in the UCI Cyclo-Cross World Cup, Molly's success as a pro bike racer is due in part to her vegan diet. She told Viva La Vegan that she cut out meat accidentally in 1999 because she didnt like the taste. But what motivated her to adopt a stricter vegan diet were the positive effects on the environment and her improved athletic performance. Eating organic and whole food keeps my energy level and mental focus consistent," Molly told Organic Athlete. "It is the logical step when living a super active and conscious lifestyle.

7Hannah Teter

After watching the documentary Earthlings, this animal-loving Olympic-snowboarding gold champion became a vegan athlete. But after taking a closer look at how factory farms treat animals, she decided to cut out animal byproducts entirely. My plant-based diet has opened up more doors to being an athlete," Hannah said in an interview with HuffPost. "Its a whole other level that Im elevating to. I stopped eating animals about a year ago, and its a new life. I feel like a new person, a new athlete.

8Jahina Malik

Bodybuilder Jahina is known for a lot more than her impressive lineup of titles like NPC Eastern USA Bodybuiding Champion and IFBB Pro Physique Pro Card holder. As the first ever vegan bodybuilder since birth, she told Meat Free Athlete that she considers veganism a lifestyle, and not a diet. Plant-based foods like couscous, vegan chicken, and tofu help her recover from tough workouts. When asked about the advantages of being a vegan athlete, she told Plant Built: For me, its breaking all the stereotypes and barriers that vegans cant bodybuild.

9Morgan Mitchell

Runners are notoriously focused on upping their carb intake to promote strength and endurance on the road or track, but this Olympic sprinter takes pride in finding wholesome protein-rich, plant-based foods to fuel her incredible feats of athleticism. Perhaps its no coincidence that she won her first Olympic medal two years after swearing off meat and its byproducts. I recover a lot quicker than I used to, the vegan athlete told Live Kindly. Its easier to keep my weight down and I havent been sick at all.

10Pat Neshek

Baseball isnt all hot dogs and cheese fries. For free agent pitcher Pat, its about optimizing performance as a vegan athlete, he told the Star Tribune. While his teammates have teased him for his plant-based food choices, he takes solace in knowing his game has improved since first going vegan after reading The China Study. Hey, at least sunflower seeds are vegan-approved.

11Patrik Baboumian

You might equate a vegan diet with scrawny, sinewy muscles, but strongman Patrik is anything but that at five foot seven and 256 pounds. After earning the title of Germanys Strongest Man in 2011, he went vegan shortly thereafter, according to Barbend. On his YouTube channel, he shared what a typical day of eating looks like: vegan sausage, falafel, oven fries, tofu, and smoothies, clocking in at over 5,000 calories and 400 grams of protein.

12Colin Kaepernick

Football fans know and love Colin for his boundless skill and agility as a quarterback and former San Francisco 49er, as well as his political activism advocating for racial equality in America. Its thus little surprise that Kaepernicks compassion extends towards animals as well, and he sticks to a vegan diet. [LET'S CITE WHERE THIS LINK IS GOING TO]

13Sarah Stewart

Superstar Sarah won three Australian championships, placed in the All-Star Five for five years, and won three Paralympic gamesand she credits her success to a vegan diet, which she adopted in her late teens. I think being vegan makes me healthier," she told Great Vegan Athletes. "I certainly believe that vegetable carbs and protein along with all their nutrients build better, cleaner bodies, including muscles, without all the bad-for-you animal fats. And trying to avoid causing pain and suffering along the way is a great thing too.

14Abel Trujillo

Having recently competed in the lightweight division of the Ultimate Fighting Championship as a mixed martial artist, Abel, also known as Killa, has a gentler side fans dont often see on camera. He told Raise Vegan that he wanted to make veganism a part of his life after taking up Kundalini yoga. Energetically, this type of yoga is a sacred science of becoming in your higher-self, so your diet must be pure and clean, he said in an interview. This is why all the holiest people on the planet [] dont eat meat. He looks to foods like fruits, vegetables, seeds and nuts to heal and purify the body.

15Madi Serpico

Professional triathlete Madi Serpico is all about life as a vegan athlete. "I did some research and watched Forks [O]ver Knives and Earthlings and decided that I didnt want any part of animal cruelty, not to mention putting poison in my body, she told Viva.

16Ruth Heidrich

After being diagnosed with stage 4 breast cancer in her forties, Ruth switched to a vegan diet, according to her website. Two years later, she became the first vegan athlete to run the Kona Ironman Triathlon. Now, at 83 years old, she's competed in over 900 races, including five more Ironman Triathlonsproving a vegan lifestyle can fuel incredible athletic feats, at any age.

17Rocky Luedeker

Sure, age is just a number, but 63-year-old Leudeker wouldnt have been able to break 14 powerlifting world records and 33 state and national records without the help of the vegan diet she adopted 16 years ago. I eat a variety of foods with various grains, beans, vegetables, tofu and a bowl of fruit for dessert, she told Vegan Health and Fitness magazine. "The morning of a competition, I eat a bowl of oatmeal with peanut butter mixed in, and a glass of grapefruit or orange juice. The only supplement that I take is turmeric. I do not use protein powder or take B12 or any other supplement.

18Dana Glowacka

Dana Glowacka holds the women's world record for the longest plank. (FYI: It's 4 hours, 19 minutes, and 55 seconds, according to Guinness World Records.) To make it even more impressive, Dana is a vegan athlete. "Vegan diets are the best to prepare for endurance and recoveryI am absolutely convinced!" she wrote on Instagram.

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18 Vegan Athletes Who Swear By Their Plant-Based Diets - Women's Health

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From exorcisms to sexual revelations to psychedelic psychotherapy, The Goop Lab series makes some pretty spectacular claims, all beneath a disclaimer that the show constitutes entertainment, not medical advice.

Among them: that the right diet could add years to your life, keeping you youthful and healthful beyond your chronological age.

In episode 4 of the series, goop founder Gwyneth Paltrow and her crew test out three dietary interventions designed to slow or even reverse aging.

"You can make yourself younger on the inside you're probably going to look younger as well," says guest expert Morgan Levine, an assistant professor of pathology at Yale University, at the start of the episode.

Using an algorithm designed by Levine, Paltrow and two Goop staffers have their blood tested to determine their biological age, based on markers such as metabolism, kidney and liver health, and cardiovascular function.

They then embark on three different diets to see which, if any, is capable of prolonging their youth and shaving time off their biological clock.

Goop chief content officer Elise Loehnen and VP of marketing Wendy Lauria tried face treatments and diets on the show. Adam Rose/Netflix Paltrow, 46 years old the time of filming, is told she has a biological age of 44.2. She is the prescribed the most extreme of the test diets: a five-day cleanse designed by Walter Vongo, a professor of gerontology at the University of Southern California. The cleansemimics a fast, while providing nutrients to avoid unpleasant side effects, through tea, freeze-dried soups, and nut bars. In total, she consumes 500 to 800 calories a day.

Next is Goop's chief content officer Elise Loehnan, just shy of turning 40, whose biological age is 37.9, according to Levine. Loehnan is put on a three-week-long Mediterranean-style pescatarian diet, mostly plant-based. It includes some fish, but no red meat or poultry.

Wendy Lauria, Goop's vice president of marketing, rounds out the group, with a biological age of 48.4, just over a year younger than her actual age, 49.5. Lauriais assigned a three-week vegan diet of plant-based meals, excluding all animal products like meat, fish, milk, and eggs.

Paltrow came out on top in the final test results, which showed that her fast-mimicking regimen had shaved 1.7 years off her biological age, bringing her to a youthful 42.5 (compared with her actual age of 46 years).

Longo, who designed the dehydrated mushroom soups and nut bars, explained that fasting has shown to have a wealth of benefits when done correctly, including significantly reducing the risk of major diseases.

Studies have found fasting shows promising benefits for losing weight, burning fat, reducing cholesterol, and other factors in health.But many of the studies have been small and/or focused on specific populations, so there's still a lot of research to be done before we fully understand how various types of fasting can affect health.

"We are getting insight into early time restricted eating but there is no solid research there yet it may be that a period of fasting during night hours is good for your metabolism but studies are still coming," Dr. Caroline Apovian, professor of medicine in endocrinology, diabetes, nutrition and weight management at Boston University School of Medicine, told Insider.

As for the show's "contest," Apovian was skeptical: the claims just went too far beyond what current research can support.

"We just do not know enough about genetic predisposition to factor into an equation about how what you eat affects your 'biological age,'" she said. "It is true that nutrition can put you at lesser or greater risk of chronic disease diabetes cancer heart disease basically all due to increased inflammation in the fat tissue and then leading to the chronic diseases through travel to other organs."

However, the idea that it can reduce aging and we can detect that in a simple series of tests is not supported by research, she added.

"There is no basis for blood tests supposedly revealing reduction of biological age by 1.7 years. This part is all made up and not based on any nutritional science whatsoever," Apovian said.

Furthermore, fasting isn't for everyone there can be significant health risks in dropping below 1,000 calories a day (Paltrow's diet included 500 to 800 calories a day) and it can be particularly dangerous for people with a history of eating disorders.

Morgan Levine, a pathologist at Yale University, and Valter Longo, the USC scientist who designed Gwyneth Paltrow's fasting diet. Adam Rose/Netflix Loehnan, after eating a pescatarian diet of plant-based foods with some fish, found her biological age dropped by a year, from 37.9 to 36.8 years old.

Her eating plan was similar to the Mediterranean diet, a plant-based eating plan that includes leafy greens, fish, and healthy fats. This style of eating has been widely supported by nutritionists and medical experts for its evidence-backed benefits, including to helping reduce the risk of diabetes, and protecting against certain types of cancers as well as cognitive decline.

It also has many similarities to the diets in so-called Blue Zones, areas of the world where people live the longest, healthiest lives.

Lauria, however, wasn't so lucky. After trying the vegan diet for three weeks, her blood tests revealed no change to her biological age, which remained just shy of her actual age at 48.4 years.

Analyzing the results, Longo blames the lack of protein in a vegan diet, saying the fact that Loehnan was able to eat fish made the difference.

However, there's also plenty of research to show people do see health improvements on a vegan diet, particularly if you get enough protein and other nutrients.Veganism has been linked to a better gut microbiome, leading to weight loss and fat loss, as well as reducing risk of cardiovascular disease.

It may not be true that snacking on superfoods can make you younger, but what you eat can still certainly affect your health. However, that leaves plenty of room for personal choice, since there's no "one size fits all" approach to nutrition, Apovian said.

"We do not know enough about what kind of healthy foods in what quantities or % for which persons are the healthiest.So we say that you can be healthy on a Mediterranean diet or a vegan diet or a high protein diet or low fat diet," she said.

Apovian added that it is safe to say that any diet that reduces dietary "junk" can improve your health.

"We do know that healthy diets are any diets that eliminate or decrease the intact of processed foods that are high in nonfood ingredients, sugar and saturated fat," she said.

Read more:

Gwyneth Paltrow sent her staff to jump in a near-freezing Lake Tahoe and perform yoga in the snow with 'The Iceman'

The energy healer who does an 'exorcism' in Gwyneth Paltrow's Netflix show just did a live 'treatment' on Julianne Hough at Davos

A penis-scented candle costs 25% more than Goop's vagina candle to make a point about the gender pay gap

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Gwyneth Paltrow claims she shaved 1.7 years off her biological clock by changing her diet - INSIDER

If you've ever experienced terrible cramping or intense bloating and immediately reached for your computer, there's a good chance you've come across the Low FODMAP diet. As a diet designed for those with chronic gastrointestinal issues or bowel diseases primarily Crohn's Disease or irritable bowel syndrome it may seem like an instant fit for anyone who may be feeling irregular or are hoping to reset their digestive system. The truth? It may work wonders for some by providing relief over several weeks, but it's not meant for everybody, experts say.

FODMAP is an acronym for fermentable oligo-, di-, mono-saccharides and polyols, a subset of short-chain carbohydrates that are resistant to digestion. This means that these kinds of carbs have been shown to trigger digestive symptoms in all kinds of people, from excessive gas to stomach pain, says Michelle Pearlman, MD, a board-certified gastroenterologist and physician nutrition specialist within the University of Miami Health System. "Instead of being absorbed into the bloodstream, [these carbs] reach the far end of the intestine for fuel, and produce gasses like hydrogen, methane, and sulfur, which often cause digestive symptoms like excessive belching, bloating and flatulence in some individuals," Pearlman explains. "These types of carbohydrates also draw liquid into the intestine, which may lead to diarrhea."

But not everyone who consumes foods that are high in FODMAPS experience adverse side effects when they're digesting meals. And some of the foods that are naturally high in FODMAP carbs are actually otherwise highly attractive for their nutritional counts in well-balanced diets. Carrie Walder, MS, RD, a nutritionist who has previously published specialized guidance for those interested in the Low FODMAP diet on her website, says that feeling gassy after eating ingredients high in FODMAP carbs "is a normal process and with most individuals, this will cause no issue ... Many high FODMAP foods are actually incredibly healthy, so we want to be able to include as many of them in our diets as possible."

Understanding the point at which bloating, gas, and diarrhea cross from being unintended side effects into something you should discuss with your doctor can be tricky. Below, we're reviewing the basic principles of the Low FODMAP diet program, who should actively try the diet at home, and how this diet can help you make better decisions at mealtime (even if you don't have IBS).

The diet is structured into three different phases; In the first phase, foods that are high in FODMAPs are completely removed from the diet (or only consumed in very limited amounts). The most common misconception about this program, Walder says, is that dieters believe these foods should be removed forever. "The full elimination phase should only last 2-6 weeks, with the goal to re-incorporate as many high FODMAP foods back in as you can individually tolerate," she says. The second phase allows dieters to slowly reintroduce small amounts of different kinds of FODMAPs back into their diet, which is a great way to understand which kinds of foods high in FODMAPs actually irritate their bodies. The third phase, then, is a longer period where you're able to customize what you eat on a regular schedule. "The final integration phase of the diet is meant to be personalized to the individual," Walder explains. "This means that they will only continue to avoid the high FODMAP foods that trigger their symptoms, liberalizing the diet as much as possible."

Understanding what's completely off the menu for stages one and two of the Low FODMAP diet may be confusing. Walder explains that many different foods contain moderate amounts of FODMAP carbohydrate subtypes, but you may still be able to enjoy some of these items sporadically. We're breaking down some of the ingredients that have the highest amounts of FODMAPs and what you might be able to substitute:

If you're looking to maximize your Low FODMAP diet meal plans, Walder says there's a more complete list available to dieters provided by Monash University. The list is also available as part of an interactive app where you can track the foods you eat. "I would recommend it to anyone who has to follow this diet," she says.

If you're experiencing any of the common digestive issues that may be addressed by a diet change from bloating to constipation or even chronic diarrhea you may think the Low FODMAP diet is perfect for you by default. But while this diet is intended to eliminate gas production and the symptoms associated with excessive gas, it shouldn't be the first treatment option, unless you've discussed it with your healthcare provider first. "Many of the foods that contain large amounts of FODMAPs are in fact very healthy and nutrient dense think of some of the items that are excluded, like cauliflower, broccoli, Brussels sprouts, avocado," Dr. Pearlman says, adding that many people assume the FODMAP diet is an automatic solution for their digestive issues. "It's key to try to prepare your own food, limit any processed foods, and limit eating out because there are often hidden additives, seasonings, or sauces that can contribute to GI symptoms that people are not aware of if they're not preparing their food themselves."

Pearlman stresses that automatically adopting a Low FODMAP diet could actually work against you in the long run. For clinical experts to appropriately diagnose a gut health issue correctly whether that's gluten sensitivities, SIBO, gastroparesis, or a parasitic infection the digestive system needs to be exposed to all issues. "Something like celiac disease or an impacted thyroid can be causing stress within the GI tract, but I need to make sure that I test patients for those issues before prescribing a certain diet, as cutting out entire food groups may skirt the true issue," Pearlman explains. There's even a chance that eating foods exclusively low in FODMAPs will still lead to irregular digestion, as highly-processed items (like bacon!) are okay to eat while on this diet plan.

If you've previously discussed eliminating extra FODMAPs with your doctor, there's a good chance you've been diagnosed with a chronic issue, such as irritable bowel syndrome. But if you're living with IBS and haven't explored this option yet, the Low FODMAP diet may be the relief you've been searching for. "IBS affects about 15% of the world's population, and with it comes an extreme emotional effect and negative impact on quality of life," Walder says. "In fact, studies have shown that [patients] would be willing to give up 25% of their remaining life for a treatment that would offer symptom relief. This is why the low FODMAP diet is of value and why it's being talked about we have finally found a dietary treatment that can help up to 75% of IBS patients find relief from their suffering."

Both experts agree: The Low FODMAP diet is not intended for weight loss, and should only be adopted in its entirety if you've consulted a doctor. "It's not a weight loss diet and should only be attempted if medically necessary; It's not meant as a 'cleanse' or 'reset' and really should only be followed if your doctor has suggested it," Walder says. While the diet may help address belching, bloating, excessive flatulence and diarrhea, many of the prohibited foods are actually some of the healthiest options for those who are actively trying to lose weight due to their low calorie counts and high fiber content. "For someone to completely avoid all foods high in FODMAPs for a prolonged period of time is not only very unrealistic, but it can often lead to disordered eating and restrictive dietary patterns," Pearlman argues.

That being said, there may be a few ways to glean some useful insight from this trending diet, especially if you're feeling frequently feeling unbalanced after mealtimes. Walder says there's an abridged version of the diet, so to speak, known as "FODMAP Gentle" that may be able to help you pinpoint exactly which foods are causing you discomfort. "Essentially, a dietitian would look at your current dietary intake and only restrict the highest FODMAP-containing foods that are found in that patient's diet; mainly onions, garlic, and beans," Walder explains. "If this patient sees an improvement in their symptoms, they can start to add them back to see if their symptoms return. Perhaps then they may only have to eliminate or lower their intake on a couple of ingredients, and not necessarily go through the full elimination diet."

At home, pay attention to what you eat without obsessing over their complete nutritional profiles Pearlman says you might be able to start by process of elimination in the time leading up to a professional consult. "The most alluring part of this diet is the ability to reintroduce items one at a time did 'X' food actually cause you distress? More often than not, though, if people just ate unprocessed, real food, they'd feel a whole lot better to begin with."

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What Is the Low FODMAP Diet? - Foods You Can and Can't Eat on Low FODMAP - GoodHousekeeping.com

IF you've already given up on your resolution to lose weight this New Year, then you're not alone.

Research suggests that by January 19, most of us will have ditched our diets - and it's easy to see why.

1

Many of us start the year by going full steam ahead - whether thats going to the gym seven days a week or cutting out carbs completely.

But we fall off the wagon once we realise that our new lifestyle isnt sustainable.

Yet an expert claims to have come up with a way of to lose weight for good - a "treat diet".

Dietitian Terri Ann Nunns says the answer to sustainable weight loss is allowing yourself a small treat every day.

She says: It might seem counterproductive, but a treat a day really is the way to lose weight and more importantly, keep it off.

It might seem counterproductive, but a treat a day really is the way to lose weight and more importantly, keep it off

"Deprivation and restriction might help you to lose weight quickly, but before too long your cravings will get too much and you could end up bingeing on all the food you deprived yourself.

Allowing yourself a small daily treat helps you to stay in control of your cravings and makes your diet sustainable in the long term.

"Lets be honest no one wants to swear off chocolate for the rest of their life, so its about finding ways to include your favourite treats in your diet in a way that doesnt become detrimental to your overall health.

Here, she shares her top tips on how you can try out the TerriAnn Treat Plan yourself...

A treat a day doesnt mean eating a tub of ice cream every evening - its about eating a little of something you fancy to satisfy that sweet tooth or savoury craving.

Often, a small treat is enough to satisfy those cravings, without consuming a large number of calories.

For the best results, include a single treat of under 150 calories a day into your diet.

Sweet treats for less than 150 calories

1 Cadbury Chocolate Mousse -105 kcal

20g dark chocolate -100 kcal

5 jelly babies -100 kcal

35g dates - 100 kcal

2 ginger biscuits - 100 kcal

20g sweet popcorn -100 kcal

3 x Mcvities Thins Milk Chocolate biscuits -93 kcal

1 bag of quavers -88 kcal

1 low calorie hot chocolate - 50 kcal

10 strawberries -50 kcal

1 square of dark chocolate - 50 kcal

1 shortcake or ginger nut biscuit - 50 kcal

100g pineapple -50 kcal

Staying on track can be difficult, so make it easier for yourself by planning all your meals in advance - including snacks and treats.

Knowing what youre going to eat every day in advance will not only make it less likely that youll reach for convenience foods, which are usually higher in calories and less likely to keep you full, but having a treat on the horizon will also help to keep you on track when you feel tempted.

Increase your chances of sticking to your plan by prepping food on a Sunday in advance of the week ahead and buying treats in bulk.

Lower calorie options can be harder to find so stock up to ensure you dont reach for higher calorie foods when cravings hit.

In theory a cheat day an entire day off your diet where youre allowed to eat what you like is fine, but in practice it can lead to overeating and bingeing on all the foods you deprived yourself of during the week.

This is because an entire treat day once a week can lead to an all or nothing mentality youve been good all week and you feel like you need to make up for it.

However, this can be detrimental if youre trying to lose weight, and you could easily undo all the good work of the previous week if you consume too many calories.

Instead, incorporate more regular treats into your diet but on a smaller scale, to avoid this binge eating cycle and to ensure you keep within a calorie deficit.

Be honest how many times have you bought yourself a bar of chocolate or a bag of crisps and finished the pack before youve had chance to really enjoy it?

Were all guilty of eating on the go, while watching TV or on our phones, but when enjoying a treat, its important to take the time to truly savour it.

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Mindful eating will help you to appreciate your food more, and youre more likely to be able to stop at just one small treat.

Try to eat more slowly and without distractions, and take the time to engage your senses notice how your food looks and smells as well as tastes.

Youll probably find you finish your treat feeling much more satisfied.

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The TREAT diet might be the best way to lose weight and keep it off, expert reveals - The Sun