KEY POINTS

High blood pressure, according to the National Health Service, is one of the top three diseases in the country, affecting around a third of adults. If left unchecked, it raises your risk of developing more serious health issues. Compounding the problem is the fact that the symptoms of the conditions, if any at all, particularly during the early stage, are subtle to none.

Fortunately, this condition can be managed with many of its attendant health risks drastically reduced. A recent study showed that including a particular food in your diet can greatly help in lowering down your blood pressure. diet to lower blood pressure Photo: stevepb - Pixabay

In a review of past researches published in the journal Hypertension, adding probiotic-rich foods can have a significant positive effect on high blood pressure. The study, which was conducted within eight weeks, involved volunteers being asked to consume food rich in friendly bacteria or probiotics. After the study, the participants enjoyed a significant drop in their blood pressure.

Hypertension

This condition is characterized by the rising of your blood pressure, putting your heart, blood vessels, kidneys, eyes, and brain under tremendous strain.Although blood pressure may normally rise and fall within the 24-hour cycle, persistently high blood pressure can heighten the risk of developing life-threatening conditions like heart attack and stroke. It also increases your risk of developing heart disease and heart failure, aortic aneurysm, vascular dementia, peripheral arterial disease, and kidney disease.

Keeping It Down

Eating probiotic-rich foods can help a lot in keeping your blood pressure down. Foods like tempeh, sauerkraut, yogurt, and kimchi are rich in probiotics that can have a positive impact on high blood pressure.

You can consume them in many ways. For instance, you can have a bowl of your favorite nuts and fruits alongside yogurt for a tasty snack or breakfast. Doing so can also help in improving your intake of important vitamins and minerals.

As regards tempeh, you can have them as a companion to your regular diet. The food, which is a popular meat substitute, has a nutty flavor similar to earthy mushrooms. Steam, boil, or fry this fermented soybean product for 20 minutes before serving. You can also season or marinate it to your accustomed taste. You can also add tempeh to your vegetable stews.

Kimchi consists of pickled cabbage and, in some instances, other small pieces of vegetables like carrots. A traditional Korean dish, it is made through lactic fermentation in brine and oftentimes consumed as a side dish. You can also slice it and add it as an ingredient to hotpots and soups.Sauerkraut, a German dish similar to kimchi, consists of thin cabbage slices and pickled in brine. It is best consumed in its raw form.

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Reduce Blood Pressure Reading By Including This Food In Your Regular Diet - International Business Times

If theres one thing that unites all diets, its cant.

Diets tell you what foods you cant eat, how much food you cant eat, and now, with the rise of intermittent fasting, even when you cant eat.

Yes, depriving yourself of food can lead to temporary weight loss. But eating well is less about what youre losing and more about what youre gaining. Eating well means youre building muscle, defending against disease, and harnessing more energy.

Eating well involves freeing yourself from batshit diet rules based on pseudoscience. Eating well makes your life easier, not more complicated.

Reams of research and experts agree that the easiest way to lose weight and improve your overall health is to eat at least 30 grams of protein and 10 grams of fiber at each meal.

Thirty grams promote muscle maintenance and growth. Ten grams fill you up during mealtime and helps you stay full until your next meal. Its simple. Except that you might not know what a 30/10 meal looks like.

So heres one for every day of the month.

They also feature other thing most diets dont: deliciousness.

You could slug back a mug of greasy butter coffee in the name of feeling bulletproof. Or you could start your day feeling satisfied and ready to tackle your workoutor the workout that is work.

Between the halves of a split whole-wheat English muffin, layer a sizzled chicken breakfast sausage patty, 1 broiled tomato slice, 1/2 cup sauteed baby kale, and 2 fried eggs.

483 calories, 30g protein, 57g carbs (10g fiber), 16g fat

Make a 3-egg omelet with 1/4 cup shredded cheddar and 2 cups sauteed baby spinach. Serve with 1/2 avocado smashed into 1 thick slice of toasted whole-grain bread.

571 calories, 34g protein, 30g carbs (10g fiber), 36g fat

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On 2 pieces of whole-wheat toast slathered with 2 Tbsp cream cheese, divide 2 oz smoked salmon, 1 Tbsp capers, some fresh dill, a little thinly sliced red onion, and fresh lemon juice. Eat with a medium-sized ripe pear.

551 calories, 45g protein, 55g carbs (10g fiber), 19g fat

Top 1 1/2 cups plain 2% Greek yogurt with 1/4 cup of each of the following: blueberries, raspberries, sliced strawberries, blackberries, unsalted dry-roasted shelled pistachios, and unsweetened coconut flakes.

621 calories, 37g protein, 43g carbs (11g fiber), 36g fat

In 1 Tbsp olive oil, sizzle 4 oz finely chopped leftover turkey breast and 1 large chopped leftover potato with 1/4 minced onion, 1 small chopped zucchini, and 1 cup shredded Brussels sprouts. Eat this hash topped with plenty of hot sauce.

640 calories, 47g protein, 81g carbs (10g fiber), 16g fat

Cook 1/2 cup steel-cut oats and then stir with 2 Tbsp peanut butter and 1 scoop chocolate whey-protein powder. Top with 1/2 sliced banana, 1 Tbsp raisins, and 1 Tbsp chopped walnuts.

740 calories, 42g protein, 84g carbs (13g fiber), 28g fat

Top 4 oz roasted cod with 2 Tbsp warmed salsa and 1 roughly chopped large broiled russet potato on the side. Serve with 1/4 sliced avocado, and a hardboiled egg on the side. Skip the traditional banana.

579 calories, 36g protein, 75g carbs (10g fiber), 16g fat

Over two Kodiak Cakes high protein waffles, divide 1 cup plain yogurt, 2 sliced peaches, 2 Tbsp unsalted dry-roasted shelled pistachios, 2 Tbsp whole flax seeds, and torn mint.

629 calories, 32g protein, 85g carbs (13g fiber), 23g fat

Order the 2 Eggs & Turkey Sausage on a Skinny Wheat Bagel, with a side order of mixed nuts.

740 calories, 37g protein, 40g carbs (13g fiber), 52g fat

Order a Hash Brown Scramble Bowl w/ Nuggets, a side order of hash browns, and a large fruit cup.

745 calories, 34g protein, 55g carbs (10g fiber), 46g fat

Unless you have a WFH gig, youll have to prep these meals during off hours. Whatever, though, because theyre simple to make, you can easily double or triple them for meal prep, and they taste way better than another ham and cheese.

On a bed of 2 cups chopped dinosaur kale, scoop 1/2 cup barbecue pulled pork in the center. Add 1/4 cup black beans, 1/4 cup corn, 2 oz roasted red peppers, and 3/4 small thinly sliced avocado. Top with a southwest-style dressing.

570 calories, 30g protein, 52g carbs (14g fiber), 31g fat

Zoodle-ify 2 large zucchini. Sautee in olive oil with 1 pint cherry tomatoes. Top with 2 leftover sliced boneless, skinless chicken thighs and 1/2 cup basil.

698 calories, 67g protein, 32g carbs (10g fiber), 36g fat

Assemble the following: 1 (2 oz) single-serving hummus pack, 3 Wasa crispbread crackers, 2 hardboiled eggs, 6 baby carrots, and a chunk of Swiss cheese. Snack away.

612 calories, 35g protein, 50g carbs (10g fiber), 31g fat

Slice 4 oz cold leftover sirloin steak and serve next to a salad of 1 cup chopped arugula, 1 cup chopped romaine, and 1 cup chopped watercress. Top with 1/2 cup cooked chickpeas, 1/4 cup roasted pumpkin seeds, 1/4 cup roasted red peppers, and 2 Tbsp light Italian dressing.

526 calories, 42g protein, 34g carbs (10g fiber), 25g fat

Mix 1 can drained white tuna with 1/4 cup 2% Greek yogurt and season with salt and pepper. Pile atop one slice of whole-grain toast and a thick slice of good cheddar. Heat under a broiler or in the microwave until the cheese melts. Eat with 2 cups red grapes and 4 celery sticks.

664 calories, 58g protein, 76g carbs (10g fiber), 17g fa

Mash together a 6 oz canned salmon with 1 Tbsp mayonnaise, 1/4 cup minced celery, the juice of 1 lime, and 1/2 cup navy beans. Pile between 2 slices dark rye.

754 calories, 62g protein, 81g carbs (11g fiber), 22g fat

In a large pot, cook 1 (28 oz) can crushed tomatoes with 1 (15 oz) can kidney beans, 1 (15 oz)can chickpeas, 1 (8 oz) package crumbled tempeh, 2 minced garlic cloves, and 1 chopped medium yellow onion, until chili-like. Season, pack, and reheat as needed. Makes 3 servings

Per serving: 526 calories, 34g protein, 82g carbs (20g fiber), 11g fat

Season and roast a 6 oz swordfish steak. Douse it in the juice of 1/2 lime and serve over 2 oz cooked soba noodles, 1/2 cup shelled edamame, and 2 sliced medium radishes. Drizzle with soy sauce. Top with cilantro. Serve with 3 heads cooked baby bok choy on the side.

553 calories, 47g protein, 61g carbs (10g fiber), 14g fat

Order a Apple Pecan Chicken Salad (Full) and a small chili.

730 calories, 53g protein, 70g carbs (12g fiber), 28g fat

Ask for a Turkey Sandwich on Whole Grain (Whole) with a banana.

630 calories, 38g protein, 87g carbs (12g fiber), 17g fat

If you frequently find yourself pouring a bowl of cereal an hour after finishing dinner, you might not be eating enough protein and fiber at suppertime. These meals fix that.

In a big pot, steam 1 (25 count) bag scrubbed littleneck clams with 1/4 cup white wine, 2 cloves thinly sliced garlic, 2 Tbsp butter, and 1 large thinly sliced shallot until the clams open. Top with parsley. Eat with crusty whole-grain bread and 2 cups sauteed green beans.

819 calories, 49g protein, 92g carbs (10g fiber), 28g fat

In an oiled cast-iron pan over high, sear 6 large sea scallops till done, about 1 minute a side. Serve with a medium roasted sweet potato topped with 1 Tbsp good butter and 1/2 cup pomegranate arials, plus 1 cup sauteed halved and seasoned Brussels sprouts.

452 calories, 34g protein, 52g carbs (11g fiber), 14g fat

Into a whole-wheat steak roll, stuff a grilled Beyond Brat and top with 3/4 cup warmed sauerkraut and spicy brown mustard. Serve with 1/2 cup potato salad.

654 calories, 30g protein, 72g carbs (15g fiber), 27g fat

Season and roast a 4 oz salmon fillet, then flake and tuck into three 5-inch corn tortillas with 2 Tbsp black beans, 1 Tbsp guacamole, and 1 medium sliced radish. Add some hot sauce and cilantro on each.

408 calories, 32g protein, 42g carbs (11g fiber), 14g fat

Stir-fry in 1 Tbsp of canola oil 1/2 block extra-firm tofu, 1/2 cup shelled edamame, and all of the following, chopped: 1/2 bunch asparagus, 1 cup broccoli florets, 1/2 red bell pepper, 1/2 cup water chestnuts, and 1/2 cup sugar snap peas. Season with rice-wine vinegar and soy sauce.

530 calories, 35g protein, 37g carbs (14g fiber), 28g fat

Sear 2 seasoned lamb chops and serve drizzled with 2 Tbsp balsamic syrup and topped with 1 Tbsp minced mint. Serve with . cup cooked green lentils and . large broiled tomato.

398 calories, 41g protein, 40g carbs (13g fiber), 8g fat

Saute 4 large peeled, deveined shrimp in 1 Tbsp olive oil, 2 minced garlic cloves, 1/4 cup roughly chopped unsaltedalmonds, and 1 lb chopped broccoli rabe. Toss with 2 oz cooked whole-wheat spaghetti and 1 Tbsp freshly grated Parmesan.

708 calories, 38g protein, 70g carbs (13g fiber), 35g fat

Slide 1 boneless, skinless grilled chicken breast into a wholewheat bun with 1 Tbsp Franks RedHot and 2 Tbsp crumbled blue cheese. Eat with 1 cup raspberries on the side.

383 calories, 36g protein, 38g carbs (11g fiber), 11g fat

Order the Southwest-Style Tacos with Grilled Shrimp and a side Caesar salad.

920 calories, 30g protein, 91g carbs (10g fiber), 50g fat

Ask for a Chicken Burrito Bowl with pinto beans, fajita vegetables, guacamole, corn salsa, and lettuce.

645 calories, 46g protein, 51g carbs (19g fiber), 32g fat

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Recipes That Are High In Protein and Fiber - Healthy Muscle Meals - menshealth.com

Now that the holidays are over and the new year has begun, millions of people across the world are jumping on the healthy lifestyle bandwagon and looking to shed some pounds before the warm summer months creep up.

Following a diet requires research (many fad diets can become dangerous to your health), strategic planning and strong willpower. With the emergence of the fitness world on social media, there are even more diets and weightless plans to sift through now than ever before.

A new ranking from the U.S. News & World Report provides a detailed guide outlining the best diets to follow in 2020. These diets have been scientifically researched and are backed by a team of nationally recognized experts in diet, nutrition, obesity, food psychology, diabetes and heart disease.

Looking to live a healthier life in 2020? Click through the photos above for a look at the 15 top-rated diets this year, according to U.S. News & World Report...

U.S. News editors and reporters compiled a first edition of the ranking by creating profiles using data from medical journals, government reports and other resources. A panel of health experts then reviewed the profiles and rated each diet by seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease, according to the report.

Each diet was then scored and ranked into different diet rankings, from best diets overall to best heart-healthy diets. The diets featured in the best diets overall ranking combined ratings from all seven categories. The No. 1 best diet was required to be easy to follow, effective for weight loss, protect against diseases such as diabetes and heart disease and be nutritious and safe.

FLAVOR: Hungry for restaurant reviews and recipes? Get the free, weekly Flavor newsletter delivered to your email.

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The best diets to follow in 2020, according to U.S. News & World Report - Houston Chronicle

When a new year rolls around, its tempting to go for broke and try to achieve all your health and fitness resolutions in record time with a brutal exercise regime and a highly restrictive diet.

However, according to Joe Wicks, all this approach does is put you on the fast track to giving up on those resolutions before the month is out.

Ive seen so many people go through the yo-yo diet circuit of low-calorie diets, ketogenic, Atkins or whatever it may be, says Wicks. I just think when youre doing these kind of things youre setting yourself up for failure because its not something you can sustain all year round.

Fortunately, Wicks isnt just going to leave you with advice on what you shouldnt do. Heres what you should try to make your diet healthier this January with a little help from recipe box service Gousto, in which Wicks is an investor.

Its about a balanced approach to nutrition. Im not a massive fan of people obsessively counting calories. People should focus on cooking at home and portion control, alongside general exercise. Thats what the general population really need, I think.

When you start cooking at home youre reducing the chances of having takeaways, fast food, and meal deals on the go. By doing that youre more in control of what youre eating and you can get proper nutritious food in you. Keep it simple, and go back to your bologneses, vegetable chillis, stir-fries and curries thats way more sustainable. The food is going to taste great because youve made it yourself, and you can store a bit of it in the fridge or the freezer. Little things like this are going to set you up for a successful week.

If you dont do that youve got to rely on food on the go and thats when you get in trouble. Thats when you start to gain lots of body fat and feel really run down.

With my 90-day plan there are portion sizes and you weigh everything out, but after the 90 days I dont want people to be weighing their food. I think you just learn about portion control through recipe books and if youre doing a plan. Essentially its about eating intuitively if you feel like youre eating massive portions and youre really sluggish and tired, then youre probably eating too much. Its a case of gradually reducing things. You might have a really low-calorie breakfast but then a really nutrient-dense lunch, and it has to be a weekly target rather than a daily target, or it becomes a bit restrictive.

If you go down the canned food aisle youve got lentils, chickpeas, kidney beans, butter beans so many things that you might not necessarily be eating, but if your throw them in a curry with some coconut milk and some curry powder they taste incredible and are going to make your diet healthier.

People dont have the confidence to try things, they get stuck in the same five recipes on repeat. Thats why I like Gousto. I do four meals a week and it makes me try new things, new ingredients, and keeps things fresh every week as opposed to relying on the same food. I never cooked risottos, orzo pasta or Filipino curries I used to just do Indian curry and thats it. So its definitely got me using new flavours, and herbs and spices I wouldnt have used otherwise.

Most importantly its so convenient. The days of walking around supermarkets scratching my head wondering what to cook have gone.

Read the original here:
Joe Wicks On Why You Should Avoid Crash Diets - Coach

Image Credit: iStock

If 2020 is like the years gone by, chances are your resolve has already broken down one week into the new year. For those with a little more staying power, next weekend is likely to serve up the first major hurdle: January 19, 2020 will be the day most people give up their new commitments, according to new research by Strava, the social network for athletes. The people behind the app analysed more than 822 million global activities around the world in 2019 to arrive at what theyre calling Quitters Day.

The data chimes with previous research; a study by researchers at the University of Scanton in Pennsylvania found that 80 per cent of all new year determination runs out by February, and only some 8 per cent of people actually manage to achieve those goals.

Resolutions are usually considered synonymous with a negative outcome, says UAE-based medical practitioner and nutrition advisor Dr Remy Shanker. They often serve to be unachievable.

She advises focusing on incremental lifestyle changes rather than drastic modifications that yield little more than stress. Set small goals you want to achieve every month with a small indulgence you can treat yourself to when achieving it. Incentivising your achievement structure helps you to stay on track or at least serves as a reminder.

How do you put that into practice when it comes to creating a new eating plan for yourself? We put the question to Farheen Dinda, Clinical Dietitian at Dubai Health Authority. She suggests the following dietary guidelines for creating and sticking to your new diet.

1. Eat healthy at every meal

Forget about fad diets, Dinda says, and focus instead on eating healthy at every meal. The USDA recommends a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. If youre reading this, youre well aware of the sort of foods you should be putting on your plate (and into your mouth) theyre not that far removed from everything your mum told you.

Dinda says, A healthy eating pattern includes a variety of vegetables, legumes, fruits, whole grains, dairy or its substitutes, a variety of proteins and healthy fats. A healthy eating pattern also limits saturated and trans fats, added sugars, and sodium. So skip the sodas and junk the fast food in favour of home recipes, and when you cant, such as if youre at a work meeting, make nourishing, wholesome choices. Make good food a part of your lifestyle, Dinda says, and youll begin to see the changes quickly enough.

2. Focus on variety, nutrient density and portion control

Eating a range of different foods, such as a variety of vegetables for example, keeps things interesting and makes sure your body is able to get the nutrients it needs. Re-examine your portions youre likely eating too much. A good way to determine the correct portion sizes is to look at your hand.

The recommended serving of meat or proteins is the size of your palm, or about the size of a deck of cards. Pasta or starches should be half a cup, or the front of your clenched fist. Vegetables should be double that amount, as much as your entire fist, or half your plate at each meal.

Managing calorie intake is fundamental to achieving calorie balance, Dinda explains.

The best way to determine whether an eating pattern is at an appropriate number of calories is to monitor body weight and adjust calorie intake and expenditure in physical activity based on changes in weight over time.

3. Add in vegetables and fruits

If you arent eating five servings of vegetables and fruit a day, youre not eating enough. Scientists now recommend at least ten servings per day. One serving is about a cup full of vegetables, and juice, no matter how many glasses you drink, counts as one serving.

DHA guidelines are in line with the Healthy Eating Plate guidelines created by experts at Harvard School of Public Health and Harvard Medical School and widely accepted around the world. About 50 per cent of your plate should be vegetables and fruit, beans and legumes, with the rest split evenly between whole grains and protein. Again, Dinda says locally grown vegetables and fruits should be your first choice, while making sure theyre prepared in a healthy way.

4. Support healthy eating patterns for all

When it comes to making a dietary change, its important to get everyone on board. Involve the family even if everyone else is healthy, theyll benefit from better eating habits. Rope in your friends, too, so youre not tempted to fall off the wagon at work or on a night out.

Everyone plays a role in creating and supporting healthy eating patterns across multiple settings, from home environments to school, workplaces and community gatherings and events, Dinda explains. Healthy eating habits must be followed by all members of the family. Take the kids along for grocery shopping and allow them to choose fresh vegetables and fruits in order to instil healthy eating habits early on. A habit can go a long way to keeping you healthy. Follow these guidelines and by this time next year, you wont need to read another diet article.

5. Limit calories from added sugars and saturated fats, and reduce sodium intake

Cut out the junk in your diet and limit anything thats deep fried or loaded with extra salt or sugar to an occasional treat if youre serious about getting your diet on track. Eliminate foods and beverages that have added sugars or salt theyre just not healthy, Dinda advises.

Thats especially true of processed foods such as crisps, cookies, tinned vegetables, breakfast cereals, cold cuts and microwave-ready meals. If theyre not full of added sugars and syrups, theyre likely to be loaded with sodium too much of which can increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Such foods are also likely full of trans fats such as margarine and vegetable shortening, which are also linked to insulin resistance, diabetes and heart disease.

See the article here:
5 ways to rejig your diet in 2020 | Health - Gulf News

Jennifer Still

Over the past year, I've lost more than 120 pounds following the ketogenic diet.

Eating lots of fat, moderate protein, and very few carbs undoubtedly helped me shed the weight quickly and relatively painlessly while also helping to heal my dysfunctional relationship with food, specifically sugar.

However, I've decided to leave keto behind and venture on a new way of eating.

This may come as a surprise to some people, but this is a choice I need to make for myself. Here's why I'm breaking up with the keto diet.

I felt like I was missing out on certain nutrients

That's not to say that keto can't be a nutritionally dense diet. After all, while the common misconception is that those on keto eat only bacon, cheese, mayonnaise, and butter, the reality is that the formula of high fat, moderate protein, and very low carbohydrates can be enacted in any variety of ways.

Vegetables are allowed and even encouraged, and it's not as though lean meats are outlawed.

Still, I was aware that I was struggling with my intake of specific nutrients, particularly fiber. Given that adequate fiber intake can help relieve constipation, help lower cholesterol, and keep you fuller, among other benefits, I wanted to up my intake.

Coming off the keto diet and focusing more on whole, nutritious foods has reintroduced wonderfully nutritious things like beans, oats, and whole grains, and I feel much better for it.

I was tired of eating so much fat

Again, the "high fat" part of the keto diet isn't gospel - there are people out there doing low-fat, low-carb diets - but it's suggested for satiety.

While on keto, I often ensured I wasn't overly hungry and stayed full by eating high amounts of fat, from the aforementioned bacon and butter to things like sausages, steaks, and cheese.

It was delicious, for sure, but it also made me feel a little "blah" after a while - I was unenthused about the idea of having to try to find more sources of fat and increase my intake of it all the time so that I wasn't starving.

By coming off keto, I can find other ways to feel full, like carbs, protein, and, yes, fiber. I can still enjoy fat when I want to, but I don't have to rely on it as much.

My cholesterol levels went up

After getting some routine bloodwork done, I expected to see great numbers across the board, especially in terms of my cholesterol. After all, the ketogenic diet has shown promise in small studies by lowering triglycerides and LDL cholesterol in the majority of participants.

Unfortunately, it had the opposite effect for me.

My doctor was concerned at my high LDL level, though I did have a good triglyceride/HDL ratio and good levels of HDL in general. Although those high LDL numbers may be totally incidental, I can't help but feel like my high-fat diet may have contributed, so I'm trying a different approach to see if I can bring them down naturally.

It made going out to eat pretty difficult and less enjoyable

It's true that there are keto options at pretty much every restaurant. After all, you can always order a bunless burger, fried eggs, or a steak - and believe me, I've done this on many occasions.

However, after a while, I got tired of being so limited in my choices, and the people I went out to meals with were also annoyed by my rigidity in adhering to keto.

I was always stressing about what was keto-friendly on a particular restaurant's menu, or if I'd be able to customize an order to make it low-carb. That took a lot of mental energy that I got used to spending but eventually began to begrudge.

These days, I do look for the healthiest options on restaurant menus, but I also don't stress if something has breadcrumbs in it somewhere or if the sauce on a given dish has sugar.

I just eat a reasonably sized portion and move on with my life - and I have to admit, I feel pretty good about it. It's made eating out fun again.

I want more variety in my diet

Simply put, this is the bottom line.

The keto diet was a fantastic weight-loss vehicle for me, and I couldn't have made the progress I did in the amount of time I made it without following this way of eating. It has incredible value for those who are seriously overweight or who have a food addiction, diabetes, or any number of other health issues.

I would certainly never discourage anyone from trying keto or claim that it doesn't work and isn't worth it, because it totally is. That said, I feel like I'm in a place now in my health and fitness journey where strict keto is no longer a good fit for me.

I'm still focusing heavily on the "calories in, calories out" method and choosing carbohydrates that are whole, unprocessed, and slow to digest. I haven't come off keto so that I could start chowing down on french fries or eating peanut-butter-and-jelly sandwiches on white bread every day.

Instead, I'm focusing on things like oats with unsweetened almond milk and seeds for breakfast, or adding in things like quinoa or butternut squash with my evening meals. (And yes, sometimes it's nice to eat a regular cookie now and then.)

Video: Top diet trends: Mediterranean, Dash, Keto

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I lost more than 120 pounds on the keto diet. Here's why I'm quitting it. - msnNOW

Diet plus exercise equals the key equation to stay in a caloric deficit and, therefore, to lose weight. You can try losing weight without exercise, but working out will help preserve your muscle mass and keep your metabolism up. Likewise, if you tried to maintain your caloric deficit through workouts alone, it would be incredibly difficult, as experts have explained to us in the past.

Registered dietitian and NASM-certified personal trainer Alix Turoff, MS, knows that finding the right workout and eating plan for weight loss is easier said than done; results are different for everyone. Plus, there are other factors that come into play like genetics, as well as stress levels and sleep.

Alix, whom we've interviewed in the past, posted the Instagram seen here to indicate that oftentimes people tend to focus on everything on the left to lose weight intermittent fasting or keto, fasted cardio, or even apple cider vinegar. While some of these can absolutely work she pointed to intermittent fasting, as an example it isn't sustainable for everyone and it's not actually necessary to see results.

Alix told POPSUGAR via email that the main point of that post was to indicate that the only thing required for weight loss is a caloric deficit. "For some people, intermittent fasting can help them achieve a caloric deficit more easily," she explained. "It creates rules and some people do well with that. For other people, stressing about intermittent fasting can actually make matters worse."

Keto too, Alix said, can yield results. "That said, it does require a very controlled carbohydrate intake, and for most people, that's not going to be sustainable long term," she explained, adding that keto is also much different from just a low-carb diet because you need to be strict about eating precise carbs and protein. She explained, "Protein can be converted into glucose, which could take the body out of ketosis. So to really get in to ketosis, you won't be able to have an off day or a day where you eat some extra fruit, which makes it very hard to be flexible."

While Alix has recommended the keto diet for people with uncontrolled blood sugars, she typically doesn't advocate for cutting out specific foods to lose weight, but rather limiting them. Plus, while intermittent fasting, for instance, does work for some people, other things on the left side of the graphic she shared, such as supplements or adaptogens, "really have no research to support their use in weight loss," she noted. And, Alix wrote in her Instagram caption that oftentimes people don't even have the fat-loss basics down before they try those left-side strategies.

Alix told POPSUGAR that these fat-loss basics begin with understanding calories and macronutrients. If you skip that part, you won't learn how to balance your food, she said. Here's how to calculate how many calories you should be eating in a day for a healthy caloric deficit. And, here's one way to calculate macros for weight loss. She said you should also look at your exercise routine, too here's a four-week workout plan for weight loss but try to pick workouts you enjoy since that's what you are more likely to stick with. And, you should be focused on your sleep, mood, and relationships, Alix said. "If you're on a diet and you're losing weight, but your sleep is terrible or you're in a bad mood all the time, it doesn't matter how much weight you're losing because you're prioritizing weight loss over general health," she stated.

Alix concluded in her post that you should focus on the big picture, and get the basics down first. Then, you can experiment and see how you feel. As the graphic she made states, she wants people to find a way to eat in a caloric deficit while still choosing nutrient-dense foods that don't sacrifice what these people actually want to eat. Diets may work, but relying on something that isn't sustainable in the long run isn't sufficient for long-term weight loss.

Alix told POPSUGAR that working with a registered dietitian, if possible, can help you make sound decisions about what lifestyle changes are right for you. It's important, too, even without a dietitian, to be honest with yourself. "If you find yourself starting and stopping or getting on and off track, it's time to look at why that's happening," Alix said. "Does the diet cut out foods that you love? Is it too restrictive? Are you trying to be so 'perfect,' and then having it backfire?"

Alix continued on to say that slow and steady wins the race when it comes to weight loss. That's why it's important to be realistic with your expectations. "Healthy weight loss might be anywhere from half a pound to two pounds per week, depending no how much weight you have to lose," she said. So, if a diet promises you'll lose weight faster than that, it's a red flag.

An effective weight-loss regimen that's safe won't jeopardize your mental health, Alix noted in the graphic and further told POPSUGAR. Here's how to tell if a diet is affecting your mental health, according to Alix:

Lastly, Alix wants you to unfollow anyone who promotes unhealthy ways to lose weight. "Remember that anyone can call themselves a nutritionist," she said. "Sure, there are some non-RDs that are great sources of information, but I would be very careful about who you follow." She continued on to say that you should look into their education and credentials, and you should question everything. (Here's a good place to start for creditable sources.)

"Understand that there are NO QUICK FIXES," Alix wrote to POPSUGAR via email (we're a big fan of the all caps she used here). "If there were, I'd be doing it. There's no one diet that works for everyone, so if someone is claiming that they have the answer for everyone, run the other way!" Remember all of this, and for more on strategies to lose weight, here's our expert-approved guide.

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An RD Says Diets Like Keto and IF Aren't Necessary to Healthily Lose Weight Here's Why - POPSUGAR