Low-carb diets are a popular choice for dropping pounds, and with good reason. "A low-carb diet can be an effective approach for weight loss, especially if someone's diet is high in refined grains, starch, sugar, and processed foods," said Beth Bluestone, LD, a registered dietitian with the Cleveland Clinic. To be clear, we're talking about low-carb here, not the ketogenic diet, which is low in carbohydrates, but with the goal of putting your body into ketosis; you can read more about what the keto diet entails here.

Low-carb diets "can take many different forms," Beth told POPSUGAR. Typically, she said that a low-carb eating plan emphasizes vegetables, fiber, lean protein, healthy fats, and no added sugar. The amount of carbs you'll eat depends on your individual needs, but "I typically look at the percent of total calories coming from carbohydrates," Beth said. "It could take some tweaking to find the right number that works for someone." (Here's a low-carb equation to use as a starting point.)

So what do you do if you've calculated your daily carbohydrate budget, have stuck with it faithfully, and still aren't losing weight (or are even gaining)? There are a number of factors that might contribute, but Beth listed a few common ones to watch out for.

Look closely at your low-carb diet to see why you're not seeing weight loss results. Beth recommended meeting with a registered dietitian, who can help you analyze your diet and come up with a weight loss plan that will work for you. To get a headstart on your own, she suggested keeping a food log or journal. This can help you see what exactly you're eating and offer insight into changing your approach.

While a low-carb diet can be an effective weight loss strategy, Beth emphasized that it's not just about cutting your overall carbs; you also want to choose the healthiest kinds of carbs, and foods in general. "Think about choosing foods that provide more nutritional value, fiber, vitamins, minerals, and protein," she said. "Moving away from packaged and processed food alone can help facilitate weight loss."

Want to try low-carb for yourself? Here's everything you can eat on a low-carb diet (good news: it's a lot!) and a low-carb eating plan to get you started.

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3 Reasons Why You're Not Losing Weight on a Low-Carb Diet, According to a Dietitian - POPSUGAR

James Harden and Russell Westbrook function as co-leaders of the Rockets. But its Harden whose numbers duel with reigning MVP Giannis Antetokounmpo for the crown this season. Harden bolsters his case with his dedication to the game, recently expressing his displeasure with the concept of load management.

It makes sense to assume NBA players, especially the best ones, must keep a close eye on what they eat. After all, theyre competing on the court 82 times a year and that doesnt include playoffs. However, Houstons MVP recently made headlines for a slightly less rigorous diet.

In general, Hardens diet is fairly standard for an elite athlete. However, he explained his meals to USA Todayin 2016, and fans noticed the detail he went into on his cheat food. Ice cream sundae with warm chocolate chip cookies on top is a much more high-effort choice than youd expect from the typical NBA player.

In another description of his diet via Sportswallah, Harden elaborated, saying he didnt particularly like chips or candy but loved cookies, ice cream, brownies, and hot fudge sundaes.

Its clear that Harden pays enough attention to his calories and macronutrients to maintain his body, especially now that hes a GQ Cover Star. But The Beard is human, and hes not afraid to admit he likes food that tastes good.

Elsewhere in the NBA, players bet their futures on the right diet. Dwight Howard partially attributed his Lakers resurgence this year to intermittent fasting, which helped him drop 40 pounds. Vince Carter continually puts in the work to make the 2020s his fourth decade in the NBA the first player to do so by sticking to a low-carb, protein-heavy diet.

In the 2017 offseason, Harden turned heads with a new look, adding 15 pounds of muscle and cutting fat from his massive frame. In the two years since then, Harden has managed to stay in great shape while still enjoying his sweets. Its clear hes willing to put in the work to enjoy the food he loves.

Staying in shape is paramount, but Harden wisely observed that cutting out all food for the perfect body is a fools errand. Steve Nash and Steph Curry have both won the MVP award twice, and no ones accused either of them of being massively ripped.

At age 30, Harden is still crushing it. As of December 27, 2019, Harden leads the NBA in points (by nearly 250), free throws, and most importantly for the Rockets, Win Shares and Value over Replacement Player. Although NBA stars tend to decline through their early thirties, Harden is doing everything he can to box out Father Time.

The Houston Rockets are likely playoff-bound. A little luck might get them past the LA teams and into the NBA Finals. Whether Harden finally gets his hands on the championship trophy, hes an inspiration to everyone with dreams of playing ball while still enjoying a treat now and again.

Anyone doubting Hardens commitment to the dessert lifestyle might want to pick up a pair of the new Harden 4s from Adidas available in Pink Lemonade, Candy Paint, and Cookies n Cream.

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A high-protein diet can lead to weight loss, but it may also boost heart attack and stroke risk, a new study has found.

Investigators fed mice a high-fat, high-protein diet. While the animals did not gain weight, they developed about 30% more arterial plaque than mice fed a high-fat, normal protein diet, reported Babak Razani, M.D., Ph.D., from Washington University, St. Louis.

In addition, certain amino acids in protein, such as leucine and arginine, helped derail the process that normally helps prevent plaque buildup, Razani and colleagues found. This led to cell death, making the plaques more unstable and further raising heart attack and stroke risk, they said.

Based on these findings, Razani foresees future studies of these amino acids and their role in cardiovascular risk. Leucine is particularly high in red meat, compared with, say, fish or plant sources of protein, he added.

Full findings appear in Nature Metabolism.

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Slimmers lose twice as much weight on the 5:2 diet as those who try Cavemen style paleo regimes, research suggests.

A study comparing popular modern diets found that fasting regimes - which typically cut calorie intake to around quarter of regular consumption, two days a week - were the most successful.

Over the course of a year, dieters shed an average of nine pounds.

Those on the paleo '' diet - which focuses on heavy consumption of meat - dropped just four pounds. Meanwhile, those on the Mediterranean diet lost six pounds on average, scientists found.

The findings, published in the American Journal of Clinical Nutrition, come from Canadian research on 250 dieters.

Scientists found the Med diet - which encourages consumption of fruit, vegetables, whole-grain breads and cereals, legumes, nuts, seeds and olive oil - was the healthiest regime.

Those on the diet, which severely restricts red meat and limits consumption of fish, chicken, eggs and dairy - saw significant improvements in their blood pressure and glucose levels.

Such changes cut the risk of heart disease and diabetes.

Dieters were also more likely to stay on the diet, with 57 per cent still on it after 12 months.

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Slimmers on 5:2 diet lose twice as much as weight as those trying 'Paleo' - The Telegraph

Jessica Simpsondrops another bombshell in her upcoming memoir: She popped diet pills for two decades after being told by a powerful male record executive to lose weight.

The 39-year-old singer and fashion designer has made headlines for years over her fluctuating weightand looks in general, was famously ridiculedfor wearing unflattering "mom jeans"in 2009. Last September,Simpson revealed she lost 100 pounds six months after giving birth to her third child, daughter Birdie Mae Johnson.

In 2010, the singer toldOprah Winfrey that no, she has never battled an eating disorder, saying,"I've tried every fad diet, every diet there is, but never to the extent where it's unhealthy."

In her memoir,Open Book, she says that on her 17th birthday, she auditioned forTommy Mottola at Columbia Records, and thathe offered her a record contract...and told her to lose 15 pounds, adding, "That's what it will take to be Jessica Simpson." At the time, the 5'3" singer weighed 118 pounds.according to People, which has been publishing excerpts of the book.

"I immediately went on an extremely strict diet, and started taking diet pills, which I would do for the next 20 years,"Simpson says in the book.

Mottola has not commented on Simpson's remarks.

She says in her book that after she got famous,she said she"started to hear voices when I was alone at night, waiting for the sleeping pill to kick in...'Do more sit-ups, fat ass.'"

"People couldn't stop talking about my weight fluctuating," Simpson told Winfrey in 2010. "It would bother any woman, I would think. The fact that I was famous last year for gaining 10 pounds is ridiculous and it's really sad."

"I just didn't want to feed into it," she added. "I didn't want people to let people know it was affecting me...it's a really hard thing for me to talk about because I celebrate women of all sizes and I think we're all beautiful. I do believe it is something that comes from within, and something you have to find within yourself to be comfortable with yourself."

Owen Kolasinski/BFA/REX/Shutterstock

Also in Open Book, Simpson revealsshe was sexually abusedby the daughter of a family friend, used to have analcohol addiction, and also opens up about past relationships with ex-husbandNick Lachey and ex-boyfriendJohn Mayer.

Open Book hits stores on February 4.

WatchE! Newsweekday mornings at 7 a.m.

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I think the fear around eating super healthy is that it will require a big lifestyle change, forcing you to learn all new recipes and figure out how to cook things youve never touched before. I know that I certainly dont have time for that. Maybe just once a fiscal quarter I take the time to A) learn what some funny-looking vegetable is at the Farmers market and B) how to cook a new food. When I do, I eat it obsessively because its one of the few ultra healthy things I know how to make. I cant imagine having to go through that learning process for several things, on a regular basis.

But often, making better choices is a lot easier than that. Its quite possible that you already eat certain superfoods, every day, without realizing it. A super food, to be clear, is a non-medical term that describes foods with unusually high levels of certain nutrients that can promote things like better immunity, heart health, and have other positive effects on our physical or emotional health. Basically, a superfood can do several great things for your body, at once, and often after just consuming small quantities of the stuff.

If youre very busy, superfoods really should be a part of your diet, since you need something that packs a punch, but comes in a small package. You dont want to change your routine, though, so thats why weve compiled a list of superfoods that are actually quite easy to eat with many of the things you already consume on a regular basis. You dont need to learn all new recipes, or make sacrifices on flavor. These superfoods should blend in nicely with whats already on the menu this week. In fact, they may already be in your kitchen.

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One ounce of these seeds has 11 grams of fiber, 30 percent of your daily recommended intake of magnesium, and 27 percent of your daily recommended intake of phosphorus. Nearly flavorless and soft in texture when wet, they blend easily into smoothies, cereal, or yogurt.

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You likely already know that eggs are loaded with protein, but you may not have known that they also contain lutein and zeaxanthin, two antioxidants that promote eye health and can fight UV damage to your skin. You probably already know plenty of ways you like to eat eggs, like in one of these breakfast hacks, so this should be an easy one to add to your diet.

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Olive oil is rich in Vitamin E, polyphenols, and monounsaturated fatty acids, and is quite good for your heart health. Ditch bottled salad dressing and start making your own with olive oil and lemon juice and a little Dijon mustard, or simple olive oil and vinaigrette. Drizzle it over your baked potato, instead of smothering it with butter. Sautee your veggies in it (on a low heat as it burns at high heats).

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Berries are loaded with antioxidants and fiber, and they happen to be low-sugar fruit, so they shouldnt cause your blood sugar to spike, making them a healthy dessert option. Add them to your breakfast cereal, mix them into your pancake batter, or have simple berries and whipped cream for dessert.

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Teas are high in flavonoids, a group of phytonutrients often found in colorful veggies, but also found in this hot beverage. Flavonoids may also help fight cancer, so if youve been looking for a reason to switch from coffee to tea, thats a pretty big one. If you arent sure what teas you like, the good news is that most teas are high in the compound, so you can sample several.

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These crunchy little seeds with their earthy flavor are full of potassium, magnesium, and omega fatty acids. They add a great texture to fruit and yogurt bowls, can be mixed into your oatmeal raisin cookie recipe, and can be drizzled on a peanut butter and banana sandwich for a nutritious snack.

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Kimchi, pickles, sour kraut, picked beetsreally anything pickled will be loaded with probiotics. Thats good news for those who want more of the gut-healthy stuff but cant tolerate the dairy in yogurt. So add pickles to your next sandwich, or pickled beets to your goat cheese salad.

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These pretty little fungi are full of vitamin A, potassium, fiber, and several antioxidants. And with so many varieties to choose from boasting different flavor profiles, you can really experiment with the food group. Try parmesan-stuffed Portobello mushrooms or Shitake mushroom stir-fry.

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This aromatic little item you find in so much Italian food is loaded with manganese, vitamin C, vitamin B6, and selenium. A tablespoon of the stuff chopped up goes a long way in flavoring homemade pasta sauce, soup bases, and sauted vegetables. Or, bake some cloves and mash them on toast.

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If youre already crazy about avocado, the good news is that its loaded with healthy fats and plenty of fiber. Its also a good source of folate and vitamin C and B-6. So go ahead and keep enjoying avocado toast, and treat yourself to the $4 addition of guacamole at the burrito place.

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Nutsalmost every varietyhave anti-inflammatory and antioxidant properties, as well as heart healthy fats. So get creative and use them more. Use almond slivers to make an almond-crusted fish, add crumbled walnuts to your apple crisp, or keep a bag of nuts in your car to snack on in traffic.

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Folate, zinc, calcium, iron, magnesium, vitamin C, and fiber are just some of the nutrients found in this leafy green. Add it to your omelets, vegetable soup, veggie pasta dishes, and green juices. Kale boasts many of the same nutrients, too, if thats your preferred leafy green.

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The cacao bean, also known as cocoa, contains polyphenols and flavonoids, antioxidants that are great for blood pressure. If youre into making breakfast smoothies, but some crushed cacao in your blender. You can also add it to your baked goods recipes for a healthy boost.

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Celery, carrots, and broccoli all contain phytochemicals, which may help fight cancer. One easy way to eat tons of the stuff is making a giant pot of veggie soup that you eat a bowl of before your dinner, all week long. Saute celery, carrots, broccoli, onions, and garlic in a big bowl before adding veggie or chicken broth, noodles, and a protein of your choice.

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This humble food is actually loaded with Vitamin C and lycopene, which may fight prostate cancer. Its naturally an easy-to-use food, from putting it in salads to sandwiches to minestrone soups to sauces, so keep picking up a batch at your Farmers market. And remember to store it on the counter, not in the refrigerator

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Superfoods That Are Easy To Add To Your Diet - MadameNoire

A recent study has tried to understand how transitioning into professional life after graduating from school leads to decrease in physical activity, while at the same time, how motherhood is linked to increased weight gain.

The research which was published in Obesity Review was led by researchers from the Centre for Diet and Activity Research (CEDAR) at the University of Cambridge.

The team conducted two studies, which analysed the transition from high school into employment, and then that of becoming a parent.

The first study found that leaving high school was associated with a decrease of seven minutes per day of moderate-to-vigorous physical activity. The decrease was larger for males than it was for females.

More detailed analysis also showed that the change is largest when people go to university, with overall levels of moderate-to-vigorous physical activity falling by 11.4 minutes per day.

It was also found that diets decrease in quality on leaving high school and one suggested the same on leaving university.

Dr Eleanor Winpenny from CEDAR and the MRC Epidemiology Unit at the University of Cambridge said: Children have a relatively protected environment, with healthy food and exercise encouraged within schools, but this evidence suggests that the pressures of the university, employment, and childcare drive changes in behaviour which are likely to be bad for long-term health.

Eleanor further stated: This is a really important time when people are forming healthy or unhealthy habits that will continue through adult life. If we can pinpoint the factors in our adult lives which are driving unhealthy behaviours, we can then work to change them.

In the second study, the team looked at the impact of becoming a parent on weight, diet and physical activity.

The team that studied the changes after becoming a parent, found that a woman of average height (164cm) who had no children gained around 7.5kg over five to six years, while a mother of the same height would gain an additional 1.3kg.

Dr Kirsten Corder, also from CEDAR and the MRC Epidemiology Unit said: BMI increases for women over young adulthood, particularly among those becoming a mother. However, new parents could also be particularly willing to change their behaviour as it may also positively influence their children, rather than solely improve their own health,

Meanwhile, only one study looked at the impact of becoming a father and found no difference in change.

(This story has been published from a wire agency feed without modifications to the text. Only the headline has been changed.)

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Jessica Simpson is not holding back in her new memoir, Open Book. The 39-year-old singer just revealed that she took diet pills for 20 years after she was told to lose weight as a teenager, per People.

She says it all started after she auditioned for Tommy Mottola at Columbia Records on her 17th birthday. After belting Amazing Grace, the music executive offered her a contract, but under one condition: You gotta lose 15 pounds. Thats what it will take to be Jessica Simpson, he said.

Simpson, who weighed 118 pounds at the time, immediately went on an extremely strict diet and started taking diet pills, which she would take for the next 20 years. I started to hear voices when I was alone at night, waiting for the sleeping pill to kick in Do more sit-ups, fat ass.

The pressure only continued to grow as she became more successful in her career. We all see our flaws, and mine were just there for the world to rip apart. They werent even flaws! They were made into flaws that I didnt even know I had, Simpson told People. Its insane what can make a headline.

The mother of three also revealed in her memoir that she suffered from sexual abuse as a child, which she kept to herself for years. Simpson developed anxiety from the trauma and began to self-medicate with alcohol and stimulants. I was killing myself with all the drinking and pills, she wrote.

In 2017, she had a wake-up call and immediately became sober. The star hasnt had a sip of alcohol since. When I finally said I needed help, it was like I was that little girl that found her calling again in life, she told People. I found direction and that was to walk straight ahead with no fear.

Today, she uses exercise as a way to cope with stress. When I work out, a lot of it is to release anxietythats one of my tools for sobriety, she told the outlet. Just going walking and talking with my husband.

I just thank God that times are changing and people are standing up for themselves and not making it about body image, she added. I hope I can be part of that change and that my daughters will grow up in a world where they can accept themselves at any size.

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Choosing the healthiest foods to make sure you're getting enough vitamins and minerals throughout the day can be tricky and yet there's always new essential nutrients we need to look out for. Case in point: Choline, first recognized as a must-have dietary nutrient by the Institute of Medicine in 1998, which is neither a vitamin or mineral. The body naturally produces choline inside of the liver, but most of the recommended daily intake comes from your diet. And yet a recent 2015 study published in the Journal of the American College of Nutrition suggests that 90% of Americans aren't meeting their recommended daily intake of choline.

"Choline plays a role in neurotransmitter function, methylation pathways, cell membrane signaling, lipid transport, and early brain development," says Michelle Hoeing Bauche, MS, RDN, a clinical dietitian in the bariatric services division of the University of Missouri Health Care system. Bauche explains that the nutrient is often tied to better cognitive function and memory retention as we age, among other holistic benefits, and is often crucial for pregnant women in particular. But if you're vegetarian or vegan, coming by choline may be harder as it's found in meat, poultry, fish, and other products derived from animals in higher amounts. Focusing on upping your choline intakes could be crucial especially as intakes are already shown to be quite low among the general function.

Below, we're outlining when you may be at risk for a deficiency in choline and breaking down all the reasons why you'd want to maximize your diet with more choline-rich foods in the first place.

Bauche says this nutrient has been shown to aid many areas of your holistic health: Meeting your daily recommended intake could help stave off cardiovascular disease, and optimize your digestive system as to lower fatty liver disease risk. One 2019 study even shows that upping how much choline you consume in your diet may have a role in lowering the risk of Alzheimer's disease, dementia, and other early brain dysfunctions as we age. That connection may be explained by choline's role in lowering levels of homocysteine, which is an inflammatory agent that slowly impedes brain development in older adults. "The results are still mixed on this. Some studies suggest, when adding choline alone, that it has little effect on preventing these conditions, likely because most nutrients act synergistically with one another and rarely alone," Bauche says.

Other promising research suggests that choline may also help prevent liver disease. This 2014 study published in the Journal of Nutrition found that non-obese women with higher choline counts enjoyed a 28% lower risk of liver disease compared to those who did not. Mixed research suggests that increased choline intake may even go as far as to regulate the risk of liver cancer, as well as breast cancer in women as highlighted in this 2009 study.

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That being said, according to the National Institute of Health, too much choline can cause "a fishy body odor, vomiting, heavy sweating, low blood pressure, and liver damage." So it's important that you're checking with your doctor if you're experiencing any of these symptoms.

The best source of choline, based on sheer amount alone, is actually beef liver, Bauche says, because choline is stored in an animal's liver. While protein often contains the highest counts of choline, vegetarians can easily source their choline by partaking in a hearty breakfast. "Eggs are definitely one of the richest sources of choline in an omnivorous diet," she explains, adding that one egg contains about 150mg of choline (a third of your daily suggested intake). Lean proteins, including salmon, all have higher choline counts than the options listed around, as long as you're consuming at least three ounces in any given meal.

If you're looking for other options (including vegan-friendly ingredients), consume meals containing these ingredients:

For more foods high in choline, visit the National Institutes of Health.

"Generally, people that consume moderate amounts of animal foods around three-ounce servings of meats regularly can assume they'll get pretty close to their choline needs on a daily basis," Bauche says. Since scientists have yet to establish recommended intakes, however, there are only adequate consumptions set forth by the National Institutes of Health. For women, that's about 450mg (a fraction less than males), but that recommendation vastly changes based on individual factors.

Certain genetic alterations are considered here, and if you currently suffer from a folate deficiency, your body may "rely more heavily on choline" to make up for it, meaning that you'll need to double down on dietary sources as your body can't produce enough to meet the new demand, Bauche says. This is most often true for postmenopausal women, as a lack of estrogen can impact the production of other nutrients in the body, according to the Journal of Clinical Nutrition.

But for most women, pregnancy greatly impacts how much choline you'll need to eat. "Research suggests that as many as 90% of pregnant women may not be consuming adequate amounts of choline," Bauche says, explaining that choline may help transport the fatty omega-3 nutrient known as DHA into the placenta, allowing babies' to develop their brain in the womb. "Women consuming higher amounts of choline actually had better outcomes in terms of cognitive development in their own children."

Supplementation research suggests that pregnant women should up their intake to 930mg a day when pregnant (but be sure to check with your doctor about what's right for you). Since most dietary sources of choline also contain a high amount of DHA salmon, for example, packs in a solid serving of both nutrients you'll find yourself truly eating for two.

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What Is Choline? - The Health Benefits of Choline - GoodHousekeeping.com

Four in 10 adults in the U.S. have two or more chronic diseases, according to the Centers for Disease Control and Prevention. While certain conditions and risk factors are beyond ones control, the new year is the perfect time to consider the many lifestyle choices you can make for improved health.

With too many holiday sweets and not enough exercise likely in the rearview mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year, says American Medical Association (AMA) President Patrice A. Harris, M.D. The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020.

To get you started, the AMA is offering 10 wellness tips for the new year:

1. Steps you take now can help prevent or delay the onset of type 2 diabetes. Learn your risk by taking the self-screening test at DoIHavePrediabetes.org.

2. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

3. Visit LowerYourHBP.org to better understand blood pressure numbers and take necessary steps to get high blood pressure also known as hypertension -- under control. Doing so will reduce your risk of heart attack or stroke.

4. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages -- even 100% fruit juices -- is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.

5. If your health care professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.

6. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans -- up to one drink daily for women and two drinks daily for men, and only by adults of legal drinking age.

7. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit. Declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.

8. Pain medication is personal. If youre taking prescription opioids or other medications, follow your doctors instructions. Store them safely to prevent misuse and properly dispose of any leftover medication.

9. Make sure your family is up-to-date on vaccines, including the annual influenza vaccine for everyone age six months or older. If youre pregnant, you can receive the flu vaccine during any trimester, but should receive the Tdap vaccine early in the third trimester to protect yourself against flu and whooping cough.

10. Manage stress. A good diet, sufficient sleep (at least 7.5 hours per night), daily exercise and wellness activities, like yoga and meditation, are key ingredients to maintaining and improving your mental health, but dont hesitate to ask for help from a mental health professional when you need it.

Story courtesy of StatePoint Media

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10 doctor-recommended health tips for the new year - Dearborn Press and Guide