nadianb/Shutterstock How a Keto Diet Helped Me Lose 25 Pounds in 2 Months Even Over ThanksgivingWriting about food for a living, as Ive been doing for the better part of the past 10 years, makes each day at the office a gauntlet of temptation. On any given day, doughnuts might arrive from Krispy Kreme for breakfast, some fried chicken from Popeyes could show up around lunchtime and any assortment of goodies could make their way to our desks throughout the day, especially around the holidays.

Thats why I knew that starting, and maintaining, the keto diet would be a serious challenge. Cutting out carbs and sweets meant saying no to a lot of those tasty treats that circulate through the office as well as adopting a whole new way of eating. But two months, 25 pounds and one Thanksgiving later, I think its safe to say that if I can do it, anyone can.

Dan Myers

If youre unfamiliar with the keto diet, heres a quick primer: By strictly limiting carbohydrate intake (usually to no more than 20 or 30 carbs per day) and increasing fat intake, you put your body into whats called ketosis. During ketosis, your body no longer burns glucose (which is what carbs are broken down into) for energy, but instead burns fat. Obviously the details of ketosis are a lot more complicated than this, but thats the gist of it.

Starting the keto diet comes with a big learning curve. So much of the standard American diet revolves around carbs that many of us dont even realize how carb-laden certain things are, and holiday foods, in particular, are especially carby (hello, mashed potatoes, stuffing and mac and cheese all sharing a plate). Sure, bread, pasta, potatoes, rice, beans and sweets are loaded with carbs, but it was a bit of a shock to learn that a can of Campbells tomato soup contains 45 carbs, for example, or that a slice of apple pie contains 51 carbs and that Trader Joes cauliflower pizza crust which sounds like it should be low-carb contains 17 carbs per slice (of which there are six). Cocktails and beer are also out of the equation, sadly.

On the other hand, its been refreshing to learn how many foods contain few or no carbs. Meat is essentially carb-free, as are eggs, many cheeses and lots of vegetables. Some vegetables are higher in carbs than others (including carrots, corn, peas, butternut squash and sweet potatoes), but the vast majority are keto-friendly. There are also plenty of keto-friendly snacks, including Whisps and Moon Cheese (which are made out of cheese thats baked until it gets hard and crunchy), nuts (in moderation), seaweed snacks, meat sticks, plain yogurt, Mini Babybels and pork rinds. New products like Crepinis Egg Thins, which are essentially carb-free crepes, and Unbuns, buns that are made with almond flour and contain only 5 net carbs, are also changing the low-carb landscape.

After deciding to take the plunge, my wife and I got into ketosis within a week (some experience a general malaise called keto flu as the body adapts, but that didnt happen to us) and quickly got into a rhythm. Planning meals in advance has really helped: During the weekend, well prep for the week ahead by making egg muffins (eggs and a variety of add-ins baked in muffin tins) and chia pudding (chia seeds and unsweetened almond milk, sweetened with stevia) mixed with yogurt for breakfast, and by shopping for lots of meats, seafood, veggies and salad greens for lunch and dinner. I also whip up a big batch of mustard vinaigrette with avocado or olive oil, which goes great on everything from salad to pork tenderloin, and weve begun experimenting with spice blends, like berbere, tandoor masala and herbes de Provence to keep things interesting.

Video: Surprising Reasons to Eat an Avocado

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The Holidays are bound to be difficult for dieters, and Thanksgiving was no exception. The impending carb-heavy traditional meal hung over our heads as we started the diet, but with some advance planning, the holiday proved to not be nearly as challenging as it could have been. We got in touch with the host a couple weeks in advance and let them know the situation (just as anyone with any dietary restrictions should do), and so in lieu of mashed potatoes and stuffing, we loaded our plates with turkey, roasted Brussels sprouts with bacon, prosciutto-wrapped asparagus, roasted curry-spiced cauliflower and a tricolor salad with toasted pecans and goat cheese. Instead of gravy, we topped the turkey with some reserved pan juices from the roasting. Doesnt sound so bad, does it?

Since starting the diet, weve definitely noticed some changes. Not only have we both lost a significant amount of weight and inches, were both sleeping deeper and are generally more alert. And because our bodies are fueled by fat instead of carbs, were no longer experiencing the dreaded carb crash at work.

Obviously, the keto diet isnt for everybody, and Im not claiming to be an expert on all of its ins and outs. Its more of a lifestyle than a diet, which means that if we go back to eating as many carbs as we used to, well begin metabolizing glucose for energy instead of fat again and well most likely gain all the weight back. And we know that once we get to our ideal weight, maintaining it will be another challenge unto itself. But were taking it one day at a time, learning as we go, and knowing that if we can make it through the Holidays, we can make it through anything.

Gallery: I tried the keto diet for 10 days and heres what I learned (Eat This, Not That!)

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How a keto diet helped this food writer lose 25 pounds in 2 months even over Thanksgiving - msnNOW

Also myth: Fat is good.

Fat is fat, and there are different kinds. But all fats are more energy-dense, per gram, than either carbohydrates or protein.

Most nutrition experts and doctors agree it's best to favor fats that are liquid at room temperature and high in unsaturated fat, like olive oil or avocado oil, while sticking to limited amounts of foods high in saturated fats, like those in dairy, coconut oil, and meat.

"The type of fat is really important," former Harvard nutrition chair Walter Willett recently told Insider. "Emphasizing mostly unsaturated fats in a diet has positive health benefits."

Recently, high-fat, low-carb keto diets have soared in popularity as they allow dieters to essentially run on fat, but heart experts caution that they may not be healthy for everyone.

Myth: Taking supplements and breaking foods down into nutritional components is just as good as eating them whole.

The truth is there's no shortcut to good eating.

Nutrients are most potent when they come straight from food and aren't broken down into powders and capsules.

There's another great benefit to eating foods whole, like fruits, vegetables, and whole grains.

"They are accompanied by many nonessential but beneficial nutrients, such as hundreds of carotenoids, flavonoids, minerals, and antioxidants that aren't in most supplements," Clifford Lo, an associate professor of nutrition at the Harvard School of Public Health said in a recent blog post.

People who hail from the world's Blue Zones, areas where people tend to live to around 100 years old while happy and disease-free, have known this for centuries. They eat a diet rich in beans, whole grains, and lots of fresh vegetables.

Because the supplement industry is barely regulated in the US, it's also nearly impossible to know exactly what's in the pills you're taking.

Myth: The same diet advice can be applied to everyone, at every age.

No two individuals, even identical twins, respond the same way to sugars and fats, which means that an ideal diet for one person might not be the answer to good health for someone else.

"Just because some diet or recommendation is out there doesn't mean that you fit it," epidemiologist Tim Spector told Business Insider when his new research on people's differing reactions to the same common foods was released earlier this year.

There's also no diet that's right for every age. Lactose intolerance, for example, becomes more common as people age and the enzymes in their guts change.

Researchers still suggest a diet rich in fiber-filled plants (including vegetables, whole grains, nuts) along with some fermented foods, is one of the best ways to foster a healthy microbiome.

"Most people in the US have non-diverse microbes and they could definitely improve their gut health," Spector said. "We think that the more microbes you've got, the better your metabolism is."

Myth: Detoxing is something your body can't do on its own.

Whether it's a juice cleanse or a charcoal latte, don't be fooled by the latest "detox" craze.

The truth is our bodies are great at detoxing all on their own.

"We each have a liver and kidneys to do that job without needing a detox diet that is, in most cases, inadequately balanced and lacking in so many important nutrients," registered dietitian Bonnie Taub Dix recently told Insider.

While charcoal is a traditional (and effective) way to rid the body of poisons, it'll also empty you out of nutrients like vitamins at the same time, and could make any drugs you're taking less effective too.

"I'd say if you're eating, like, one ice cream with activated charcoal, you're going to be fine,"gynecologist Dr. Alyssa Dweckpreviously told Insider. "But if you're taking in a big [dose], you're going to possibly have a bigger problem."

Myth: You should snack all the time.

Research shows that inserting snacksinto your daily routine isn'tnecessarily better for your healththan eating three square meals a day.

Besides, many readily available snack foods aren't good for us. They are often ultra-processed and high in sugar, so are linked with weight gainand morecancer cases.

"When you eat real, wholesome, healthy foods, you feel full sooner," Ocean Robbins, grandson of ice cream magnate Irvine Robins (a Baskin-Robbins co-founder)recently told Business Insider. "Your body feels nourished. You actually have the nutrients you need and in time you can have less cravings."

Likewise, cancer researcher Dr. Miriam Merad encouraged everyone to "revisit this snacking thing" in August when her study on the cellular-level benefits of intermittent fasting was released.

"Maybe eating two times a day would be entirely sufficient and very beneficial, in fact, in terms of health," Merad said.

Other nutrition pros say built-in fasting we do overnight provides plenty of time for a gut to rest.

Myth: You don't have to eat plants. Subsisting on a carnivore diet is fine.

A so-called "carnivore diet" has been rumored to cure conditions like type-2 diabetes and arthritis, as well as helping people lose weight. But the truth is that most of us not only need the fiber in plants, but also thrive on it.

Meat can certainly play a role in a healthy eating plan, but it shouldn't be the cornerstone, since it's fiber-free.

"There is no body of evidence that suggests that vegetables cause illness," Registered dietitian Heidi Bates said in a recent post from McGill University's Office for Science and Society. "In fact, the opposite is true. There is an excess of evidence linking vegetable consumption to reductions in the risk for heart disease, stroke, diabetes, obesity and certain types of cancer."

However you choose to have them, people around the world have known for centuries that plants are the backbone to the best diets. Meat canplay a role in a healthy eating plan, but it shouldn't be the cornerstone.

Go here to read the rest:
Nutrition myths that we stopped believing in 2019, including the carnivore diet and 'superfoods' - Business Insider

LAWRENCE People might survive by eating just one type of food, but they will hardly thrive. Similarly, a new study co-written by a University of Kansas researcher suggests that humans need a balanced diet of social nutrition, including time alone, to thrive.

Jeffrey Hall, professor of communication studies, drew from over 10,000 moments from the days of nearly 400 participants across the country to connect several pathways linking global well-being to daily patterns of social interaction.

Just published in the journal Human Communication Research,the paper extends Halls Communicate Bond Belong (CBB) theory, the focus of his recent work.

Supporting prior research, Hall found that less loneliness was associated with more frequent interactions with close friends and family, and more social interactions throughout the day were associated with well-being and life satisfaction in general.

Yet, Hall said, it's not that we have to rearrange our entire lives so we sit and commune with the closest people around us all day long. The results support the idea that we need a couple of high-quality interactions in a day, which can range from serious discussions to catching up and joking around.

The study also found contentment while being alone is an important part of a balanced social diet.

You need to be quiet, meditate, nap, chill, whatever you do, Hall said. It's alone time, but it's about having a balanced system. It's not just that more social time is always better. It's about ratios. It's about proportionality.

The idea for the project came about when Hall and his co-author, Andy Merolla, associate professor in the Department of Communication at the University of California-Santa Barbara, talked about their mutual interest in day-to-day patterns of interpersonal communication and well-being. The metaphor of a social biome grew out of those conversations as a way to conceptualize the patterns of everyday communication with all types of people that best support well-being.

Originally, a biome typically referred to a geographic area whose animals and plants are specially adapted to that environment. Recently, scientists have extended the metaphor to the human body and its microscopic flora and fauna.

Your social biome can be thought of as homeostatic social system, Hall said. Some interactions are required, like ones you have to do for your job, and some are habitual or routine. But some are intentional, personal and meaningful in ways that strongly link us to one another. Were working to identify the patterns of interactions that reflect a well-functioning social system.

Hall said this project bolsters his CBB theory, which is based on a couple fundamental principles, one of which is that we are motivated to interact because we need to secure meaningful relationships. And second, we can't interact all the time because we have limited amount of energy.

He contends that people try to get their needs met with as little expenditure of emotional energy as possible. Those who find balance between connection and energy expenditure have more positive and less negative emotional states in general.

Essentially, Hall said, the only way that we can get our fundamental need to belong met is if we have relationships. But we cannot have relationships unless we nourish them through communication. CBB theory says that because we're trying to conserve our energy, the best interactions are the ones where we gain beneficial relational connection without having to expend high amounts of energy in the process.

Every day we have interactions with people that are exhausting, Hall said. And we have interactions with people we arent very close to. This argument says that we want closeness without feeling exhausted. Research on friendship has always said that one of the main characteristics of a close friendship comes from a sense of ease. It's easy to be around them. It's easier to be yourself around them. You don't have to put on a face. You don't have to worry that they will misinterpret what you're saying. You know that they have your best interests at heart.

Rather than trying to make every conversation meaningful or spending more time socializing beyond what we need, a healthier social biome is about balance and proportionality.

Video: Jeff Hall and Andy Merolla produced the social biome video above to illustrate their recent study relating the number and type social interactions to overall well-being.

Go here to see the original:
To thrive, get a balanced diet of social nutrition - KU Today

Jenna Jameson was preaching the success of her keto diet following her pregnancy. But on Sunday, she revealed that she has re-gained all that weight after getting away from the diet in a post shared to her Instagram.

Confession. Ive gained 20 pounds. Ugh, she wrote. I decided to take a break from [keto] and live my best carby life. The weight came back fast and furious. I know a lot of people are quitting keto because its hard to maintain and after a year and a half I concur. Not sure if Im going to go back full force or just calorie count."

Many of her fans were commenting positive remarks about not letting the weight gain get her done as its a common thing among mothers.

"So brave of you to make the confession," one user responded. "I've gained 10 lbs back after adding carbs back. Makes me wonder how my body just adapts so quickly and starts storing it."

Back in September, the adult film star took to social media to open up to her followers about how she was able to shed off all the pounds that added up from her pregnancy.

It is absolutely possible to gain weight in your thighs and booty without getting a thick midsection," she wrote. "Lately Ive upped my calories just to run a test. I love how I look with thick thighs but despise feeling a muffin top. So I began eating a lot and not restricting my caloric intake. It absolutely worked. My thighs and hips have made themselves known. I avoided tummy bloat by not indulging in unneeded sugar, wasteful carbs and fast food.

In that same post, she also revealed some secrets in finding time to get some workouts in while being a mother. Her tip: I do sit-ups in bed! I have a bad back and I struggle doing normal crunches on the floor, so when Batel naps...I do leg raises and crunches in bed and it saves the pain on my sacrum and lower back! Moral of the story... super skinny isnt goals. Healthy well fed bodies are!

Jameson rose to prominence in the adult film industry in the mid '90s.

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Jenna Jameson Reveals She's Gained 20 Pounds in New Photo After Dropping Keto Diet - PopCulture.com

FROM Kim Kardashian to Tyson Fury - droves of celebrities have credited the keto diet for keeping them in shape.

They claim that ditching carbs has helped them to target stubborn areas of fat without having to cut out lots of calories.

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However, dietitian Robbie Clark has revealed that going keto could actually make you gain weight - if you're not following the right steps.

And he says that many dieters make some big mistakes which mean their body doesn't get into a state of "ketosis" and "burn fat for energy instead of glucose".

Here, Robbie explains common mistakes people make on a keto diet that could be making you fatter...and how to avoid them.

Robbie says one of the most common mistakes he finds in terms of clinical practice is that people are reducing their carbohydrate intake cold turkey.

Theyve gone from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body," he told news.com.au.

"This is when theyre at risk of the keto flu.

Going from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount is a drastic change for the body

"The keto flu is the body adapting to the whole process in a large depletion in glucose.

"And the symptoms can include nausea, headaches, fatigue, insomnia, constipation and reduced exercise tolerance."

Robbie recommendstapering down carb intake instead of reducing the level at an extreme rate.

An important thing to do on a keto diet is to keep drinking enough water.

The drastic decrease in carbs can cause shifts in fluids and electrolyte balance.

The body is washed-out of a lot of fluid especially when losing fat mass as well," Robbie says.

"The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body."

According to Robbie, this is something that needs to be replaced.

Vegetables have carbohydrates and for a lot of people, this means watching how much is actually consumed.

If youre not careful of the types of carbs on the keto diet, the affect is that people wont stay in that ketosis state.

Robbie says: "On the other hand, the ketogenic diet is a low carbohydrate diet and not a no carbohydrate diet.

What is the keto diet?

The keto diet involves eating lots of "good" fat, to curb hunger pangs, while cutting out carbs and eating moderate amounts of protein.

It's said to boost energy levels and help speed up weight loss.

The diet relies on a normal metabolic process called ketosis - that helps the body keep working.

It's where the body, starved of carbs for energy, starts to burn fat reserves instead.

For healthy people, who don't have diabetes and aren't pregnant, ketosis usually kicks in after three or four days of following the plan and eating less than 50g of carbs a day.

That's about three slices of bread, two small bananas or a low-fat fruit yog.

So if you're cutting out all those carbs, what can you eat?

Fat is the answer! It should make up about 60 to 80 per cent of total daily calories, while protein makes up 10 to 15 per cent and carbs are less than 10 per cent.

And it's not just a calorie free-for-all. Keto enthusiasts should cap their daily intake at 1,800 calories a day.

If it sounds like Atkins, it's not far off - the main difference being limiting protein on a daily basis.

"In order to meet all of our individual nutrient requirements, particularly with vitamins, minerals and fibre, the vegetable play a pivotal role in meeting these requirements.

"The goal is to educate yourself or get an education from a health professional, like myself, who can guide you for the best types of lower carbohydrate based vegetables so youre not at risk of malnutrition."

Its important to check with a local doctor or a dietitian when thinking about undergoing the keto diet for the first time.

Theres a protocol that determines whether a person is suitable for the keto diet, particularly for healthy people to follow.

Robbie says that there are population groups who should avoid the keto diet.

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People who are pregnant and breastfeeding should not undergo the keto diet because the risk follows in becoming insufficient in nutrients not only for yourself but for the infant.

It follows a risk of the production of the milk as well.

Understanding the ketogenic diet is the most important thing to do in accordance with a health professional in using it the right way.

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Weight loss: The 4 keto diet mistakes that could be making you fatter and how to avoid them - The Sun

Theres no dearth of fitness and weight-loss advice. Its everywhere on social media, in our apps, on the lips of well-meaning confidants and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off. What we can offer you, though, is a round-up of underrated tips that go beyond the eat less, exercise more formula and the science behind them, from a prolific group of nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Another tip Vinolia shares has to do with processed foods, which are not only laden with calories and devoid of nutrition, but over time they can also lead to fatty liver. The liver is the main centre for metabolism; if its not able to function efficiently due to fatty infiltrations, it leads to poor fat transport and metabolism. The body will not be able to take the fat out of fat cells efficiently and burn it for energy when you exercise or eat fewer calories. Choline is a very important nutrient that reverses fatty liver and enhances its function. It is present in cruciferous vegetables, beans, eggs, nuts, seeds, and some amount of meat and poultry. So get your liver checked, and include plenty of choline in your diet to improve weight loss, she says.

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in the Journal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight, and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebrity nutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoiding fruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Updated: December 8, 2019 06:12 PM

The rest is here:
Weight-loss tips that go beyond the 'eat less, exercise hard' formula - The National

By Adda Bjarnadottir, MS, LN

Up to 20% of people may have a food addiction or exhibit addictive-like eating behavior.

This number is even higher among people with obesity.

Food addiction involves being addicted to food in the same way as someone with a substance use disorder demonstrates addiction to a particular substance.

People who have food addiction report that they are unable to control their consumption of certain foods.

However, people don't just become addicted to any food. Some foods are much more likely to cause symptoms of addiction than others.

Researchers at the University of Michigan studied addictive-like eating in 518 people.

They used the Yale Food Addiction Scale (YFAS) as a reference. It's the most commonly used tool to assess food addiction.

All participants received a list of 35 foods, both processed and unprocessed.

They rated how likely they were to experience problems with each of the 35 foods, on a scale of 1 (not at all addictive) to 7 (extremely addictive).

In this study, 710% of participants were diagnosed with full-blown food addiction.

In addition, 92% of participants exhibited addictive-like eating behavior toward some foods. They repeatedly had the desire to quit eating them but were unable to do so.

The results below detail which foods were the most and least addictive.

Summary

In a 2015 study, 92% of participants exhibited addictive-like eating behavior toward certain foods. 710% of them met the researchers' criteria for full-blown food addiction.

Not surprisingly, most of the foods rated as addictive were processed foods. These foods were usually high in sugar or fat or both.

The number following each food is the average score given in the study mentioned above, on a scale of 1 (not at all addictive) to 7 (extremely addictive).

Summary

The 18 most addictive foods were most often processed foods with high amounts of fat and added sugar.

The least addictive foods were mostly whole, unprocessed foods.

Summary

The least addictive foods were almost all whole, unprocessed foods.

Addictive-like eating behavior involves a lot more than just a lack of willpower, as there are biochemical reasons why some people lose control over their consumption.

This behavior has repeatedly been linked to processed foods, especially those high in added sugar and/or fat.

Processed foods are usually engineered to be hyper-palatable so that they taste really good.

They also contain high amounts of calories and cause significant blood sugar imbalances. These are known factors that can cause food cravings.

However, the biggest contributor to addictive-like eating behavior is the human brain.

Your brain has a reward center that secretes dopamine and other feel-good chemicals when you eat.

This reward center explains why many people enjoy eating. It ensures that enough food is eaten to get all the energy and nutrients that the body needs.

Eating processed junk food releases massive amounts of feel-good chemicals, compared with unprocessed foods. This yields a much more powerful reward in the brain.

The brain then seeks more reward by causing cravings for these hyper-rewarding foods. This can lead to a vicious cycle called addictive-like eating behavior or food addiction.

Summary

Processed foods can cause blood sugar imbalances and cravings. Eating junk food also makes the brain release feel-good chemicals, which can lead to even more cravings.

Food addiction and addictive-like eating behavior can create serious problems, and certain foods are more likely to trigger them.

Eating a diet that mostly comprises whole, single-ingredient foods can help reduce the likelihood of developing a food addiction.

They release an appropriate amount of feel-good chemicals, while not triggering the urge to overeat.

Note that many who have food addiction will need help to overcome it. Working with a therapist can address any underlying psychological issues contributing to food addiction, while a nutritionist can design a diet that's free of trigger foods without depriving the body of nutrition.

Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.

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The 18 Most Addictive Foods (and the 17 Least Addictive) - EcoWatch

Jeremy Clarkson is known for working on BBCs Top Gear before being fired from the show, and moving to Amazon Prime with the Grand Tour. He has lost weight recently. How?

Jeremy revealed: Plus I had a bicycle rather than a car.

Cycling is not a good thing to do, Im all broken as a result of it but I did lose a lot of weight.

Where I was staying was separated from the small town by a mountain but it was much bigger than Everest.

It was only three kilometres and I cycled it every day, I said, I cant have a drink unless I cycle into town. I wanted to get fit.

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Jeremy has previously revealed her is taking weight loss inspiration from the monarch.

He told The Sun in August: The Queen doesnt go to the gym and she doesnt run and shes 93 and shes all right.

Apparently, she only has a forkful, she only has a tiny bit, thats what Ive heard.

Shell sit down and just have one little bit of mousse and bit of a lettuce leaf.

Jeremy is not currently married, although he has been twice.

He married his first wife Alex Hall in 1989, but the relationship fell apart six months later.

In 1993 he married his manager Frances Cain. They lived together in Chipping Norton and has three children before they began divorce proceedings in 2014.

Now he is dating girlfriend Lisa Hogan.

Jeremy Clarkson's net worth is estimated to be around 46 million.

Along with his co-presenter, Richard Hammond, 49, and James May,56, Jeremy is expected to cash in on a 29 million surplus their Grand Tour company has been left with.

he is expected to make a whopping 15 million per year from his ventures.

Jeremy was born on April 11 1960 in Doncaster, England.

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Jeremy Clarkson reveals strange but effective method behind incredible 2 stone weight loss - Express

Moughan is gathering research for a book to be published next year, which will explain the science behind weight loss and nutrient supply from foods in plain language. His aim is to free people from dieting hell and improve their health. Nutrition expert and endocrinologist Dr Robyn Toomath after 40 demoralising years of treating obesity in highly motivated clients concluded in her 2016 book Fat Science that yo-yo dieting ultimately just makes people fatter.

This is sadly true, but its not hopeless, says Moughan. What people need to do is forget about how much they weigh and instead concentrate on changing their body composition turning fat into muscle. That means consuming a higher proportion of protein in the diet and getting more exercise. You will feel fuller and more satisfied rather than deprived. The more muscle and lean body mass you have, the more you can eat without putting on weight. Muscle cells use energy provided you actually use them and are constantly being renewed, which uses even more energy, unlike fat cells, which are akin to inert storage units.

He is quick to add: I am certainly not recommending that you follow an Atkins-type diet of unlimited bacon and eggs to the exclusion of fruits, vegetables and grains. Just eat a higher proportion of good-quality protein, get lots of fibre, and do the right type of exercise regularly. Even half an hour of dedicated brisk walking three times a week is good. If you do that, you will probably automatically consume fewer fats, oils and refined [highly processed] carbohydrates. And dont worry if you weigh more in the short term. Muscle, on a per calorie basis, weighs more than fat.

Balance is important. We need fruits and vegetables to supply some of our vitamins [like vitamin C, E and K], fibre, carbohydrates and other components.

Counter-intuitively, vegetarian and vegan diets can be more calorific because you have to eat a much greater quantity to get the same amount of protein, and there is a tendency to consume more fats, oils and refined carbohydrates. This is especially true when aiming for higher protein intakes. Which is not to say that many vegetarians are not perfectly healthy, slim and fit, or that many meat eaters are not unhealthy and overweight.

However, it is not animal protein that has driven the obesity epidemic, according to Teresa Davis, professor of paediatrics-nutrition at Baylor College of Medicine in Houston. While giving a public lecture in Palmerston North during a 2018 visit, she reported that in the US, average daily calorie intake by adults increased from 2060 calories in 1970 to 2630 in 2008 a whopping 570 extra calories. Davis showed the extra calories have come mainly from oils, fats, flours and cereals, and interestingly not very much at all from extra sugar, which was already quite high in 1970.

Read more: The risks of removing entire food groups from your diet | What you need to know about doing vegan diets right

She said in Western countries, people derive two-thirds of their protein from animal sources; in developing countries it is the other way around they get two-thirds from plant sources. It is projected that by 2050 the demand for animal proteins from the developing world will likely double, as their middle classes grow.

Lisa Te Morenga, senior lecturer in Mori health and nutrition at Victoria University, says with the increasing use of social media in the last 10 years, there has been a rise in conflicting messages about what we should or shouldnt be eating. First it was high-fat diets, then paleo and now vegan and plant-based diets are dominating headlines. I worry about the impact of all this conflicting messaging on New Zealanders diets, and how this might affect population health long-term. Unfortunately, we have little idea of what New Zealanders are eating right now as we havent had a national adult nutrition survey since 2008/2009, and the last childrens survey was in 2002. Given that the Global Burden of Disease project cites poor nutrition as the number one risk factor for early death, this really is an urgent priority. We need to monitor the effectiveness of food and nutrition policy and research in New Zealand.

McNabb has caveats about changing diets. Our digestive systems have not evolved much in the last few thousand years. A switch to getting all your proteins from plants is challenging; it is quite a different nutritional scenario.

Riddet Institute postdoctoral researcher Lakshmi Dave, a vegetarian by upbringing and now by choice, says her biggest concern with modern diets is ultra-processed foods and drinks, especially sugary ones, and processed red meats. Dave is a strong advocate of dairy foods and having lots of in-season fruits and vegetables on the plate, including those that are available but for whatever reason are not commonly cooked and eaten. Neglected or minor crops New Zealand native puha, for instance are important for sustainable and climate-resilient food systems as they help diversify food production. They are also nutritionally significant since they tend to be rich in key micronutrients. Unfortunately, these crops tend to be marginalised due to inadequate research, unsupportive agricultural policies, and modern dietary patterns that rely on a very limited number of major crops, says Dave.

Newbie vegetarians and vegans must be careful with things like pulses and legumes, such as red beans, which must be properly soaked, germinated and/or pressure-cooked to reduce the levels of anti-nutrients that can compromise their nutritional value and digestibility. Frozen vegetables and cans of cooked chickpeas, red beans, etc, in water dont count as ultra-processed in my book, but you should aim to have a dietary pattern in which meals prepared from minimally processed ingredients are the mainstay. And dont starve your gut microbiota get enough fibre!

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Is the vilification of NZ's meat and dairy justified? - Noted