You want to lose a few pounds and this time, youredetermined to make your healthy habits last. So, where do you start? Should youditch carbs, or embrace whole grains? Cut out meat, or go high-protein?

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Theres no one right answer, says registered dietitian Andrea Dunn, RD. The best diet is the one youre going to follow, she says. And I dont say that tongue in cheek! Theres no one diet that will fit everybodys needs, personalities, lifestyles or food preferences.

Fad diets have been around forever, and most come and go for a reason: They dont work long-term. If youre looking to lose weight and keep it off Dunn recommends starting with an eating plan backed by solid science.

Here are her top 3 picks:

Technically, the Mediterranean diet isnt a diet, Dunn says.Its more of a lifestyle. Based on typical eating habits from theMediterranean area, this plan is heavy on plant-based foods.

The basics: Load up on veggies, beans and other legumes. Eat fish and seafood a couple times a week in place of red meat. Eat fruit for a sweet treat or nuts for a snack. Use olive oil as your main fat.

The benefits: Studies show the Mediterranean diet reduces the risk of heart attack and stroke and helps with weight loss, too.

Who its good for: The Mediterranean diet is a great choice if you arent a huge meat eater and dig veggies, fruits, legumes and whole grains.

Dunn often recommends a diet she calls a moderate proteinplan but it could also be described as a moderate carbohydrate plan. Thisplan still emphasizes whole grains and produce and limits processed foods andadded sugar. But it allows for more animal proteins for thosecarnivores-at-heart.

The basics: With this diet, aim to get:

The benefits: For many people, a higher-protein diet decreases hunger, making it easier to stick to the plan.

Who its good for: This diet is a great choice for people who get excited about making spreadsheets or using an app that lets them track everything they eat. If you love numbers, this is the plan for you, Dunn says.

Short for Dietary Approaches to Stop Hypertension, the DASH diet started as a research diet plan to curb high blood pressure. This style of eating can also help with lowering cholesterol and weight loss, Dunn says.

The basics: The DASH plan breaks out the number of servings you should eat from each food group.

The benefits: Studies have found that while DASH does help lower blood pressure, its even better at lowering cholesterol.

Who its for: This diet is perfect for the person who plans meals around the food groups and does not want to track for calories.

Some people find other diets work well for them. Some love the high-fat, low-carb keto diet. Others swear by intermittent fasting, in which you restrict eating during certain days of the week or hours of the day.

Dunn recommends steering clear of plans that forbid entire food groups. Likewise, skip diets that promise rapid weight loss of more than 1 or 2 pounds a week. If it sounds too good to be true, it probably is, she says.

And think about whether your new diet is truly something you can stick with for the long haul. Dunn notes, Its about matching your lifestyle with the foods you enjoy and what will work best for you long-term, without feeling deprived or ripped off.

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What's the Best Weight-Loss Diet? - Health Essentials from Cleveland Clinic

Thinking about starting a new diet? While the amount of information available can be overwhelming, its possible to find a diet that is safe, suitable and effective for your lifestyle.

Sarah Keyes, assistant professor in the Physician Assistant Program and certified lifestyle medicine specialist at Baylor College of Medicine, discusses what you need to know about intuitive eating.

A: The basic premise of intuitive eating is that we all have the ability to cultivate an attunement to what our biological and psychological needs are via the physical sensations and cues we are sent by our bodies and minds.

There are 10 principles:

Intuitive eating holds that what we eat is not as important as our relationship with food and our body and that relationship is challenged by the diet and weight-focused culture in which we live.

A: Intuitive eating rejects dieting outright, but also does not make masked diet-culture claims about being a lifestyle change. Intuitive eating is paralleled by the paradigm shift that a person can be healthy at every size (HAES) and thus, the focus should move from what and how we eat to honoring and respecting our hunger, fullness, satisfaction, body, health and engaging in movement.

A: Yes. A recent study published in the American Journal of Health Promotion demonstrated positive psychological-related variables among women who struggle with weight and body image. There are other studies with similar conclusions. In a review published in 2014, the authors concluded intuitive eating helps participants develop a healthier relationship with food and resulted in improved blood pressure, lipids, and other markers of cardiorespiratory fitness independent of weight loss.

Other benefits included decreased depression and anxiety, increased self-esteem, and improved body image. The idea is that when a person stops restricting through dieting, the mental energy spent on thoughts like I just dont have the willpower or I fail every time may be channeled elsewhere.

A: Intuitive eating is for everyone, but if you are struggling with food, your body, and your mental health, you should seek professional help before trying to incorporate intuitive eating on your own.

A: Those who practice intuitive eating can expect to struggle at first with enacting the principles in our diet and weight-focused culture. There is nearly constant messaging in our culture about weight loss and how, what, and when to eat. Once we become aware of these messages and attempt to resist them, there can be resistance from our friends, family, and even ourselves.

Seeking out a professional who is well-versed in intuitive eating can be a helpful resource. You can also check out the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch.

A: There are tons of great resources for intuitive eating and HAES. Check out the resources above as well as podcasts like Food Psych by Christy Harrison and Comfort Foods (if you are a parent and interested in introducing these concepts to your child).

Intuitive eating is a dynamic process, not an end-goal. Every person is different and will have a unique experience after enacting each principle, but it can be expected that pursuing intuitive eating results in a long-lasting and sustainable relationship with food and your body.

Learn more about intuitive eating.

See more from the Debating Diets series.

-By Nicole Blanton

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Debating Diets: What is intuitive eating? - Baylor College of Medicine News

When trying to get into shape, the foods slimmers consume can make a huge difference to the results. One man shed an impressive amount of weight and used social media to share his results. Posting on Reddit, the user, elixer590 opened up about the diet plan which helped him transform from 25st 10lb to a healthier 20st 5lb. He used the low carb keto diet and Calories In Calories Out (CICO) to achieve this.

In his post, the dieter said he is 30-years-old, six foot tall and his transformation took just three months.

To slim down, elixer590 explained he changed his diet routine and began to follow the low carb and high fat ketogenic plan.

Those who use the diet will drastically cut back their carb intake and instead fill up on high fat foods.

This is thought to help the body enter a state called ketosis which promotes fat loss.

It is likely the slimmer tucked into keto-friendly foods like meats, fish, avocados, eggs and non-starchy vegetables.

Not only did he shake up the types of food he ate, the slimmer decided to monitor just how many calories he was eating.

He followed the CICO diet plan where dieters can beat the bulge by counting their calories and making sure they always eat less than they are burning off.

Cutting caffeine out of his diet also helped elixer590 whip himself into shape.

He said: Overall I feel way better. I used to drink mountains of over sweetened coffee and energy drinks. I them quit cold turkey and managed to dodge any caffeine withdraw.

Strangely I feel more awake and alert now than I ever did before. Less strangely, I sleep way better without it all in my system.

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Weight loss: One man used simple diet plan to shed 5st in three months - what did he eat? - Express

Highlights

Diwali week is finally here and it's time to catch up with family and friends. While the festive vibe is in the air, a lot of us have already started to indulge in all things decadent and sweet. Diwali celebrations and sweet treats are quite synonymous to each other, which often end up giving us a sugar overdose. Bingeing on the traditional delicacies of the festival may wreak havoc on your waistline as most of the Diwali delights are loaded with sugar and fat that only adds to the calorie load. However, you can steer clear of those extra calories by following few cooking and eating tipsthat won't make you go looking for a diet post the celebrations.

Snacks like mathis and samosas can be baked instead of frying, which would further cut out on a lot of extra calories. To reduce the calorie count further, you can skip the regular potato-based filling and stuff your samosas with veggies instead as they are rich in fibre content. Kebab, cutlet, tikka masala can all be baked with full seasoning and very less oil. Alternatively, you may also bring to your rescue the air-frying method that reduces the oil consumption to a considerable extent without compromising on the taste. Pakoras, fish, chicken; all of these can be cooked using this method.

(Also Read:This Instant 3-Ingredient Air Fryer Garlic Bread Is Sure To Be A Party Favourite)

Home cooking allows you to choose the amount and type of ingredients. For instance, if you are making butter chicken at home for Diwali party, replace the butter with some healthy oil and use it in moderation. You can also swap the heavy cream and use skimmed milk instead to get the same texture and taste.

(Also Read:6 Tips To Choose Best Cooking Oil By Looking At Its Label)

Instead of snacking on deep-fried stuff, bring protein-rich snacks to your rescue as they may help you stay satiated for long. For dinner, you can choose vegetables of your choice and a small serving of carbs.

(Also Read:6 Easy-To-Make Protein-Rich Snacks You Can Have At Work)

Alcohol packs in a lot of calories and if you add a sugary soda or juice to your drink, the calorie load would only end up increasing. First of all, drink in moderation and have a glass of water or flavoured water between your drinks as it will prevent dehydration and help you avoid a hangover.

(Also Read:7-Day Diwali Diet To Shine This Festive Season)

When you're at a Diwali party, walk around the table and see what is laid out from end-to-end. Avoid eating everything that's present on the buffet table and be judicious in your choices as it will help prevent calorie overload. Other than this, wait before you reach out for the second helping. It takes about ten minutes for your stomach to register what you have eaten; wait and then decide if you really need the second helping.

Eat before you hit the party circuit. During the festive season you may have to head out every day or very often. Therefore, it is better to eat your meal before you leave and stick to munching small amount of non-fried snacks. You can munch on a snack, preferably a protein-rich one, before you leave so that you don't hit the party empty stomach. You can also consider a handful of nuts, an apple or cucumber, a tablespoon of peanut butter, or just one whole grain toast or roti.

(Also Read:5 Best Nuts To Consume While On A Weight Loss Journey)

Make the most of the festive season by dancing to your heart's content. Dancing is a form of exercise that may help you manage your weight by burning excess calories.

Stay focused for the rest of the day. Keep yourself hydrated and eat lots of vegetables and fruits. This will prevent exhaustion and keep you energised through the day.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Diwali 2019: 7 Diet And Cooking Tips To Cut Down Excess Calorie Intake This Festive Season - NDTV Food

CANTON Cornell Cooperative Extension of St. Lawrence County will receive a $680,000 federal grant to promote healthy diets and active lifestyles for low income residents.

The grant was part of $12.9 million in federal funding for 16 non-profit organizations around the state. The money will be used to promote healthy diets and active lifestyles among individuals and households eligible to receive Supplemental Nutrition Assistance Program benefits, or those that are receiving the benefits already.

Administered by the state Office of Temporary and Disability Assistance, the five-year SNAP-Ed grants are aimed at helping low-income and working-class New Yorkers avoid obesity and chronic nutrition-related diseases, while improving their overall health outcomes, said a press release from the governors office.

Many low-income individuals and families in New York face social and economic barriers to nutrition and health and live in communities that are disproportionately affected by poverty, said the press release. As a result, poverty, child poverty, food insecurity and obesity-related chronic disease in some communities can exceed state and even national averages.

The programs funded through the grants are aimed at helping low income families and individuals increase the amount of nutrient-dense fruits, vegetables, whole grains, lean meats and low-fat dairy products in their diet, while avoiding unhealthy foods containing large amounts of added sugars, salt and saturated fat.

Participants will also be encouraged to increase physical activity and reduce sedentary behaviors, the press release said.

Each program will provide either a nutrition education using evidence-based curriculum, outreach through mass communications or at public events, or a nutritionist with training experience to communicate healthy eating and obesity prevention.

The goal is to improve food resource management and preparation skills among participants, while also increasing access to affordable and nutritious foods.

OTDA's Eat Smart New York initiative also provides free online tools that can assist individuals and families in choosing a healthier diet. These include Eating Healthy on a Budget, an interactive module that provides planning tips for preparing healthy meals, tips for smart shopping, and links to nutritionist programs throughout the state.

Nearly 1.5 million households and more than 2.6 million people throughout New York -- roughly one out of every five adults -- rely on SNAP to avoid food insecurity, which is defined as lacking reliable access to an adequate amount of nutritious sustenance, the press release said.

About 43 percent of SNAP recipients are in families with elderly or disabled members, 59 percent are in families with children; and 39 percent are in working families.

Research has shown that communities with the highest rates of food insecurity also have a higher prevalence of diabetes, obesity and individuals with some form of disability, the press release said.

Food insecure adults in New York are also likely to pay significantly more in healthcare costs than those who are not, a recent study found.

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Cornell Cooperative Extension of St. Lawrence County to receive federal grant for healthy diet promotion - North Country Now

In comparison to the past decade, we see more and more obese people around us. Almost every other person is trying to lose weight or at least complaining of being overweight. What can be the reason behind this major increase in the body fat of the general population around the globe?A recent report by the United Nations Organization puts the blame on our sedentary lifestyles and dietary habits.United Nations Food and Agriculture Organisation (FAO), in a report issued on the World Food Day, has mentioned that consuming a diet loaded with starch, sugar, fats and salt; combined with a sedentary lifestyle, is the main reason behind the increasing global obesity rates, despite the fact that there are so many countries where people still suffer from hunger and malnutrition.

According to the UN report, people living in cities or urban towns in recent decades have slowly moved away away from having seasonal diets and local food, mainly plant-based and fibre-rich food. Globalisation, urbanisation and growth in income were cited as major reasons behind the diet shift as people find less time to cook at home, and rely mostly on fast-food outlets, street food vendors and takeaway meals due to their busy schedules.

Now the situation is such that more than 800 million people are considered to be suffering from obesity, and over 40 million children under five are overweight!

Such unhealthy eating habits have further led to an increase in obesity-related health issues such as diabetes, heart disease and certain types of cancers.

As a consequence the health cost of such a sedentary lifestyle are estimated at around USD two trillion per year, the report said.

With inputs from ANI

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Dramatic increase in obesity, diet is responsible: UN - Times of India

What does keto mean, and whats the diet like?

Keto is short for ketogenesis, which is the production and build-up of ketones. Ketones are a byproduct of fat metabolism, and they increase when carbohydrates are restricted, and the body is forced to rely more heavily on fat as a substrate for energy.

In considering whether to follow a diet that intentionally alters normal metabolism, it is helpful to have some understanding of how the body and the keto diet is designed to work.

At rest, our bodies typically burn a fairly even mix of fat and carbohydrates. Protein plays other important roles but is not typically included in the regular energy mix. Despite all the low-carb hype we hear these days, working muscles use carbohydrates for energy, and during exercise, the percentage of carbohydrates burned increases with intensity.

Our brains rely entirely on glucose (a simple carbohydrate) for energy. If you have ever experienced the sensation of being hangry (when you are so hungry that you get grumpy or have trouble concentrating), then you have felt your brain calling for glucose. As a survival mechanism, in the absence of adequate carbs/glucose, the human brain can also metabolize ketones to keep from starving.

Carbohydrates are stored in the liver and muscles as glycogen. When dietary carbohydrates are restricted, these stores are depleted. The basis of the ketogenic diet is to intentionally deplete these stores by severely limiting carbohydrate intake.

When there are no carbs available, the body is forced to rely more heavily on fat for energy. As fat is metabolized, ketones are produced. Ketones can be recycled for energy, but not very quickly. When they are produced faster than they are utilized, ketone levels in the blood rise and also are excreted in urine. This is ketosis.

There are several variations of the ketogenic diet, but traditionally it includes around 15 percent of calories from protein, and limits carbohydrate intake to 5-15 percent of total calories (about 20-75 grams per day), with the remaining 70-80 percent coming from fat.

The keto flu refers to a series of unpleasant side effects that many people experience as their carbohydrate stores are depleted and their bodies adapt to burning more fat. Symptoms include headache, nausea, bad breath, mental fogginess, muscle cramps, increased heart rate, fatigue, insomnia, feeling light-headed, and lethargy/fatigue.

It can take anywhere from a few days to several weeks for individuals to become fat adapted to the ketogenic diet, after which symptoms typically subside.

Obvious benefits of the keto diet include weight loss, often rapid, especially in the beginning. Fat makes foods taste good and is very satiating, so keto followers enjoy eating and not feeling as hungry as they may have on other diets.

There are a few short studies showing benefits such as improved glucose control, reduced insulin levels, and positive changes in cholesterol markers, even on a high-fat diet.

Having the keto flu doesnt sound like fun! The potential for dehydration and electrolyte imbalances can pose a challenge to the kidneys, and it is nutritionally inadequate (more on that below). We have decades of research supporting the fact that high-fat diets pose a risk to our cardiovascular health. Also, long-term compliance on such a restrictive diet is difficult to maintain, both practically and socially.

It does. By eliminating or drastically reducing the consumption of many foods or food groups, long-term adherence to a ketogenic diet is likely to result in inadequate intake of many vitamins, minerals, and perhaps fiber.

As a registered dietitian, I cannot use the word healthy to describe this diet. It can be made healthier by including as many vegetables as possible and focusing on unsaturated fats (from nuts, oils, avocados, and fatty fish) while limiting saturated fats (from meats, butter, and other full-fat dairy foods). One good thing about this diet is that it cuts out simple sugars, which keeps people away from sodas, sweets, and fast food.

If an individuals need for immediate weight loss is significant and this diet is appealing, then it may be an effective short term fix. But realizing that the ketogenic diet is not a healthy long-term solution, anyone planning to follow it would do well to have a follow-up plan for lifelong healthy eating. Consult your doctor before starting a new plan.

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Dietitian Weighs in on the 'Keto' Diet - southsoundmag.com

Jennifer Aniston and Reese Witherspoon are both fans of intermittent fasting, where you increase the daily overnight window in which you don't eat food.

The actors and costars of "The Morning Show," which launches on Apple TV+ on November 1, told Radio Times that they shun solid food for 16 hours every day, leaving them a window of 8 hours for eating.

"I do intermittent fasting, so there's no food in the morning," Aniston, 50, told the magazine.

"I noticed a big difference in going without solid food for 16 hours."

While some advocates of intermittent fasting say all you should consume during your fasting hours is water and tea or coffee without milk or sweetener, both Aniston and Witherspoon prefer to stick to a liquid diet in the mornings, drinking juice and coffee.

Read more: How calorie-counting actually helped me develop a healthier relationship with food

Aniston said that she's a night owl and usually wakes up at around 8.30 a.m. or 9 a.m.

"Today, I woke up and had a celery juice," Aniston said. "Then I started to brew some coffee, but I don't drink coffee that early."

The actor then fed her dogs, meditated, and worked out before drinking her coffee.

Witherspoon added: "I just have a green juice and a coffee in the morning."

Her morning routine, however, starts somewhat earlier than Aniston's, as she says her 7-year-old son wakes her up at 5.30 a.m. to 6 a.m. every day.

Witherspoon, 43, admits that she is in fact a morning person, but says she doesn't love exercising early.

"I find it really hard to work out before 7.30 a.m. But that's the time I start one: 7.30 a.m," she said. "I probably do that six days a week."

Although Aniston said she works out one fewer day a week than her costar, Witherspoon said she often asks Aniston for "wellbeing" advice because she "knows so much" about health and fitness.

"Well, we want to thrive, right?" Aniston said. "We're just beginning."

Intermittent fasting has become increasingly popular in recent years and studies have found a slew of health benefits, from lowering your blood pressure to increasing longevity.

While some people decide to take on the practice as a means to lose weight, most experts agree that the main reason it may lead to weight loss is because having a smaller window of eating means you consume fewer calories.

"This type of fasting often results in the consumption of fewer calories overall, which contributes to weight loss," University of Michigan Medicine dietitian Sue Ryskamp said earlier this year.

Registered nutritionist Rhiannon Lambert agrees, writing: "The overall picture is that this is most likely due to overall calorie reduction, rather than the results of the fasting diet itself."

However, research from January 2019 by Monash University in Melbourne, Australia, published in the British Medical Journal, found that skipping breakfast could help people lose weight.

Read more: There's even more evidence that skipping breakfast might help you lose weight

Hollywood personal trainer and physical therapist David Higgins, who has worked with the likes of Margot Robbie, previously told Insiderhe believes breakfast is overrated.

Read more:Margot Robbie's personal trainer thinks breakfast is overrated, and he says there are 2 clear benefits to fasting in the morning

But intermittent fasting doesn't have to mean skipping breakfast: If you prefer to eat in the morning, you can have your final meal earlier in the day to begin your fast then.

It needn't be a 16-hour fast, either some people start by splitting their day 12.12 a.m. and then gradually increasing the length of the fasting window.

Many nutritionists and dietitians have pointed out that intermittent fasting may not work for everyone, as some people simply function better when they eat throughout the day.

"Fasting can be a slippery slope to unhealthy habits and a screwy relationship with food," registered dietitian Jessica Cording wrote for Shape.

She also points out that for most people, it simply isn't a sustainable way to live and eat.

Lambert adds that fasting can lead to fatigue, low mood, low energy levels, and ultimately overeating.

"If you enjoy breakfast, then there is no need to fast until lunchtime because someone else lost weight from it," she said.

"There is no 'magic' behind intermittent fasting, and it is not superior as a weight loss tool, but it is an interesting area of research that may well expand."

Read more:

I travel a lot for work and love trying new food. How can I make sure I don't gain weight without depriving myself?

A stockbroker turned personal trainer tells us why breakfast actually isn't the most important meal of the day

I'm on a low-calorie diet, exercise a lot, but still have fat on my belly and bum. What am I doing wrong?

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Jennifer Aniston and Reese Witherspoon say they fast for 16 hours every day and never eat in the morning - INSIDER