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Is your diet making you depressed? – Fox News

Posted: June 13, 2017 at 8:44 am

Of all the problems that people face today, depression proves one of the hardest to pinpoint. People often suffer in secret, not wanting to burden others or admit that they need professional help. Those same people continue with their normal routines and, many times, unhealthy eating habits. Now, health professionals are actually linking diet and depression and have found success in using diet to treat the disorder.

Globally, millions of people suffer from depression, an estimated300 millionto be exact. In fact, major depression constitutes one of the mostcommonmental health disorders in the United States, according to the National Institute of Mental Health. These suffering people need options, and a simple change in diet could motivate many to finally take action.

For decades, people have correlated healthy eating with feeling better, including in the area of mental health. However, many people who do not eat well also have outside stress factors, such as a busy schedule or low income. Health professionals can easily attribute any depression in these groups to these outside factors strained by a poor diet.

THE SECRET TO AGING SLOWLY?

Diet and Depression: A Study

However, onestudyset out to evaluate the direct link between diet and depression. The researchers found some interesting results. Several researchers and Australian institutions worked together to conduct a study around the topic at Deakin University in Victoria, Australia. They carried out the study over a 12-week period and observed 67patientswith moderate to severe depression.

For their control group, the patients received social support rather than switching their eating habits to a healthy, well-balanced diet. The other patients then received a series of seven one-hour dietary counseling sessions where they were advised to eat a diet high in fruits, vegetables, and lean meats. The researchers used diet guidelines from both the Australian and Greek governments, forming a modified Mediterranean diet.

After the trial period, the researchers found that over 30 percent of the patients had gone into remission with their depression. Only 8 percent of the control group actually experienced this same improvement.

WALKING CORPSE SYNDROME: THE WALKING DEAD MADE REAL

According to one proponent of the diet for depression idea, Dr. Drew Ramsey, the participants that showed the most remarkable results had improved their diet the most. This trial has greatly encouraged the research on this important topic, helping researchers understand and better help patients suffering from depression.

How Diet Influences Depression

Most people in America today do not associate their diet and depression together. However, because food does influence energy levels and mood, the link only makes sense.

One troublingstudyfound that nearly 60 percent of Americans eat ultra-processed foods, the kind whose ingredient list runs long and includes unfamiliar names. What troubled researchers the most about this study is the fact that 90 percent of added sugars come from these processed foods.

Since Americans are eating a lot of processed meals, theyre also taking in an excessive amount of added sugar. For people with depression, thisdietfilled with added sugar does little to help them.

CATCH OF THE DAY: THE BEST AND WORST FOOD FOR YOUR DIET

It might give a short energy burst, but it will eventually cause energy to sink, bringing any happy moods down with it. In addition, the empty calories will leave the body devoid of essential nutrients that might help to boost a persons mood.

Many people also love caffeine, drinking multiple cups each day. Again, they consume the usual excess sugar and empty calories. However, the caffeine can also disrupt sleep and cause anxiety or nervous tremors.

In addition, people with depression may have a tendency to turn to alcohol. Unfortunately, alcohol depresses the central nervous system. This vital system processes information through the senses and controls emotion. Depressing this system will directly influence a persons mood for the worse, especially those dealing with depression.

A Healthy Diet

Rather than turning to an unhealthy diet, people with depression should focus on getting in plenty of fruits and vegetables. Then, they should add in lean meats, including red meat high in iron. To round out their improved diet, they should also drink plenty of water, forgoing caffeinated and sugary beverages.

According to the research, diet and depression do go hand in hand. Those suffering from depression should eliminate processed foods as much as possible. Instead, they should replace them with a plant-rich diet alongside lean, quality meats. With a few simple changes in lifestyle, these patients can improve their mental health and return to normal activities with renewed energy and joy.

This article first appeared on AskDrManny.com.

Dr. Manny Alvarez serves as Fox News Channel's senior managing health editor. He also serves as chairman of the department of obstetrics/gynecology and reproductive science at Hackensack University Medical Center in New Jersey. Click here for more information on Dr. Manny's work with Hackensack University Medical Center. Visit AskDrManny.com for more.

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Is your diet making you depressed? - Fox News

Is Fasting the Key to a Healthy Diet? – Big Think

Posted: June 13, 2017 at 8:44 am

Only in an era of abundance could an industrya particular mindset, reallychurn out innumerable fad diets promising to be the silver bullet that will finally (finally!) offer perfect health, weight loss, and inner radiance.

At the moment the top sellers in diet and nutrition on Amazon promise you total health and food freedom, warn against hidden dangers in healthy foods, guarantee fast metabolism, and declare a revolutionary diet that, among other things, helps you combat cancer. Thats a tall order for something that, for most of human history, was so scarce and difficult to procure that securing enough to eat was itself considered a blessing.

This is not your ancestors diet. Yet it appears that we can turn to our forebears for an important piece of nutritive advice: fasting. In one of the most in-depth pieces Ive come across on this topic, it seems intermittent fasting is helping many deal with metabolic and immune functions.

Lest you think this a sales pitchIve found the silver bullet!lets start at the conclusion. University of Illinois nutrition professor Krista Varady studies alternate-day fasting for a living. She readily offers up the fact that intermittent fastingtaking varied breaks from eating, either on a daily schedule or on alternate daysis probably another nutritional fad.

She has observed that every decade or so fads switch and rearrange. To declare fasting to be an end-all is ambitious; human psychology is generally not designed for the long-term. Novelty usurps integrity and discipline. That said, Varady concludes of fasting,

I still think that it can really help people out, and I think people who are able to stick to it really reap a lot of metabolic benefits.

The article opens with a 1973 case of a man who survived for 382 days ingesting only vitamin supplements, yeast, and noncaloric fluids, in what has to be a hero to the Soylent movement. A.B., as he's known, dropped 276 pounds. More importantly he gained back only fifteen over the next five yearsone criticism of most diets is that the weight returns.

This is an extreme example, enough to garner a place in the Guinness Book of Records. What A.B. was doing, however, is an old trick once performed, albeit not so extremely, out of necessity. It wasnt until widespread advancements in agriculture at about 10,000 BChumans had been growing and harvesting for tens of thousands of years priorallowed our ancestors to settle down and treat themselves to relatively consistent nutrition. Our dietary habits changed dramatically.

The synopsis: our ancestors were accustomed to intermittent fasting. They might not have liked it, but their organs adapted, just as ours adapt to an overabundance of sugar- and carb-heavy foods by failing to work properly. Neuroscientist Mark Mattson relates our odd food rhythms to another cycle weve completely restructured. Thanks to electric lights our circadian rhythm is thrown off, which affects when and how we eat. He states,

When there was darkness in the evening, of course people didnt have much to do. . . . The light enables us to stay awake later in the night. And now we have plenty of food, so we tend to eat.

I practice intermittent fasting at various cycles. I found the 16:8 cyclefast for sixteen hours, eat all of my days food during eight hourschallenging, as I teach (fitness and yoga classes) in the mornings and evenings and often work out before my first class. Interestingly, research, on mice at least, is showing that changing the feeding windows from 16:8, 15:9, or 12:12 didnt make that much of a difference. That said, a fifteen-hour feeding window didnt seem to have much benefit at all.

What are the benefits? Besides a metabolic boost and weight loss, here is what the science says:

For a deep dive into the studies read the full article on The Scientist. Of all the fads to take root in recent memory, this technique appears consistently reliable. Forget about your blood type. In fact, forget about all food for prolonged periods during the day. Then enjoy the window youve chosen to eat within.

--

Derek's next book,Whole Motion: Training Your Brain and Body For Optimal Health, will be published on 7/17 by Carrel/Skyhorse Publishing. He is based in Los Angeles. Stay in touch onFacebookandTwitter.

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Is Fasting the Key to a Healthy Diet? - Big Think

5 Things All Successful Diet Plans Have In Common – Care2.com

Posted: June 13, 2017 at 8:44 am

Which diet is the healthiest? This is a question we can debate for hours and still not come to an agreement.

So instead of focusing on whether a Paleo or aplant-based diet is better, why dont we look into why certain diets work. After all, there are folks who have had success with both diets.

Here are 5 things all successful diet plans have in common.

Theres a lot of evidence showing that veggies promote weight loss and lower risk of diseases. In fact, all popular diets (low-carb, paleo, vegan, and Mediterranean) encourage you to eat lots of veggies and fiber.

Fiber helps control hunger and regulates blood sugar levels. If you want to increase fiber intake, eat plant-based foods in every meal. And start snacking on fruits instead of junk food.

Here are tips for eating more vegetables.

Sugar is one of the worst foods you can put in your mouth. It has lots of calories but no nutrients.

Now, its easy to reduce intake of table sugar but added sugar is much harder to avoid. It is in all sorts of processed foods including tomato sauces, salad dressings and cereals.

First, find out if the foods you consume regularly contain added sugar. Then substitute them with healthier alternatives. For instance, you could substitute diet soda with fresh lemon juice. Reading labels can also help avoid added sugar. But keep in mind that companies use all sorts of tricks to hide sugar.

Refined grains can make it harder for you to drop pounds. They are low in nutrients and high in calories. They also trigger blood sugar spikes, which consequently increase appetite.

Highly consumed refined grains include bread, rice, pasta and cereal. Try to avoid these foods or opt for less processed alternatives like whole-wheat bread, brown rice, whole-wheat pasta and oatmeal.

You cant lose weight if you eat too many calories. Just consume enough calories to help fuel your body but not too much that youll end up gaining weight.

Dont obsess over every single calorie, but you can have a rough estimate of your total calorie intake. Learn how to control portions without counting calories.

Trans fats wont just make you gain weight, they can make you sick. Research has linked them to inflammation and heart disease.

Common foods rich in trans fats include baked foods, biscuits, microwave popcorn, crackers, margarine, and cream-filled candy. Avoid these foods completely since they have no health benefits.

Which other principles of successful diet plans do you know?

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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5 Things All Successful Diet Plans Have In Common - Care2.com

As we are finding out more I think it will help us to draw up dietary recommendations tailored to the needs of men … – The Independent

Posted: June 13, 2017 at 8:44 am

On the point ofoptimal nutrition, differences between the sexes are explained by the range of varying metabolic rates, reproductive functions and body structures.

Despite the fact that men and women have95.5 per cent identical DNAaccording to Harvard Medical School, on average men need a higher calorific intake with the NHS recommending 2,500 calories a day for men and 2,000 for women.

As we are finding out more I think it will help us to draw up dietary recommendations tailored to the needs of men and women,"Helen Bond, a dietician and spokesman for the British Dietetic Association toldThe Daily Mail.

So what are some of the helpful pointers to make sure youre getting the right nutrients you need?

Firstly, high levels of refined grains such as pasta ought to be avoided by women. Harvard Medical School recommend that carbohydrates should make up 45-65 per cent of the calorie intake for both men and women. However, a 12 year study by Harvard School of Public Health suggested a link between low moods and womens diets withhighlevels of refined grainssuch as white pasta.

The study found that women whose diets were high in refined grains were approximately a third more likely to suffer from depression.Nitu Bajekal, a consultant gynaecologist at the Royal Free London NHS Foundation Trust told The Daily Mail the suggested link could be explained by blood sugars effect on levels of oestrogen that can also impact mood.

This area is not fully understood, but its sensible to eat vegetables with your pasta, because the fibre dampens the glucose response, she added.

By contrast, womens lower calcium levels would be benefit from enjoying more cheese. Women need more calcium in order to avoid osteoporosis in the bonesdue to the fact that they have a lower bone density than men on average andlose bone mass more rapidly. The menopause means a loss of oestrogen which also aids strong and healthy bones.

Women and men should have 700 mg of calcium per day in their diets, according to the NHS. Oregon State Universitys Linus Pauling Institute advises post-menopausal women to increase their daily calcium intake to 1,200 mg to counter the lack of oestrogen. Before the menopause, women also need to top up on iron levels because this is lost with each menstrual periodaccording to Harvard Medical School.

Men on the other hand, will be glad to hear they could benefit from eating more chocolate.

A study by Aberdeen University in 2012 found that while dark chocolate betters blood quality for both sexes, for men the effect is even stronger. After eating chocolate with a minimum of 70 per cent cocoa, the functioning of platelets was improved. These cells clot blood and their improved functioning is linked to reducing the risks of strokes.

Men can also benefit from enjoying more zinc-rich shellfish such as mussels. The NHS recommends 9.5 mg of zinc per day for men and 7 mg for women as the mineralcontributes to the healthy production of sperm, while also aidingimmune systems and cell function.

Zinc is easy to get from protein-rich foods such as seeds, nuts, shellfish and oysters, Ms Bond added.

Alcohol consumption is another point of difference with higher recommended amounts for men. Harvard Medical School suggest that for both genders, lower levelsappear to reduce the risk of heart attacks. But, even low amountsalso raise the risk of breast cancer, meaning that women could benefit from consuming half as much as the daily one to two drinks recommended for men.

According to Harvard Medical School, the dietary advice based on differences between genders is also largely based on average body size. While the average male muscle mass stands at 30 to 40 per cent more than for women, it is useful to remember that this is not universally the case, meaning the recommendationsdo not fit all.

A balanced diet, rich in vital minerals and vitamins is key for bothmen and womenbut advice on thefine points of nutritional differenceisworth adhering to if youre keen to keep a healthy and active lifestyle.

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As we are finding out more I think it will help us to draw up dietary recommendations tailored to the needs of men ... - The Independent

Mom Who Weighed Over 300 Lbs. Was Determined to Lose Weight Without Surgery: How She Lost 145 Lbs. – PEOPLE.com

Posted: June 13, 2017 at 8:44 am

Tara Kavanagh has several obese family members, so she always believed she was destined to be fat.

The 57 self-employed mom-of-three from Rapid City, South Dakota, 35, was already over 200 lbs. when she started having children, but her pregnancy weight brought her up to 304 lbs. After having her second child, she knew she wanted to make a change.

Iwas a young mother of two little girls and in my early 20s when I decided I didnt want to live the rest of my life obese and unhealthy anymore, she tells PEOPLE. I wanted to be an active mother and be able to play with my kids. I also wanted to live my life, not just exist. I wanted to experience new things and felt my size was holding me back.

Some of Kavanaghs family members had opted to undergo weight loss surgery, but had all ended up gaining their weight back. So she became determined to go a different route.

For a long time I felt surgery was my only option for how big I was there was no way I could lose so much weight on my own but after seeing my relatives gain their weight back, I knew it wasnt about the surgery, she says. It had to be about lifestyle, and I was determined to figure it out to prevent myself from spending all that money and going through all the pain of surgery for something that I never saw work long-term for anyone I knew who had it done.

Kavanagh admits she had never stuck to workout routines in the past because she would get bored before seeing any results. When she started doingJillian Michaelsworkouts (available onher appandFitFusion), she finally found a fitness program that she could stick to.

Jillians workouts are always fun and I look forward to doing them, she says. Right when I would be getting the hang of one workout, another would come out, so I never got bored. Over the years I have also appreciated that there are a variety of intensity levels to most moves, so no matter what weight I was at I could get a good workout. I still do the same workouts as a fit person that I did as a 300-lb. person, I just up the intensity level now to get my killer workout!

She also began paying more attention to what she ate.

I used to eat because I was bored, says Kavanagh. I never thought about what I was eating, how many calories were in it, the quality of it, etc. I ate because it made me feel good.

FROM PEN: Half Their Size: Find Out How This Mom-of-Two Keeps Off The 133 Lbs. She Lost

Initially, Kavanagh ate the same foods she always had, but started decreasing her portions.

I knew if I changed too much too fast I would get overwhelmed and quit, she says. After the weight started to come off, it was addictive for me to learn healthier ways of eating. I turned my focus on calories after that, living by what I learned from Jillian: my calories in needed to be less than my calories out. I used her app along with a fitness tracker, and the weight came off so easily!

Now Kavanagh focuses on eating unprocessed, non-GMO and organic as much as possible, and follows the 80/20 rule when it comes to eating.

I still need my treats once in a while! she says.

Losing 145 lbs. has given Kavanagh a whole new lease on life.

The best part of losing the weight has been gaining the confidence to really live my life and try new things, she says. I dont let my body hold me back anymore.

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Mom Who Weighed Over 300 Lbs. Was Determined to Lose Weight Without Surgery: How She Lost 145 Lbs. - PEOPLE.com

Eddie Lacy meets weight-loss goal, earns another $55K bonus – seattlepi.com

Posted: June 13, 2017 at 8:44 am

Photo: GRANT HINDSLEY, SEATTLEPI.COM

Seahawks running back Eddie Lacy roams OTAs at Virginia Mason Athletic Center on Friday, June 9, 2017.

Seahawks running back Eddie Lacy roams OTAs at Virginia Mason Athletic Center on Friday, June 9, 2017.

Seattle Seahawks running back Eddie Lacy talks to reporters following NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy talks to reporters following NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy talks to reporters after NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy talks to reporters after NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy walks with a football during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy walks with a football during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy talks to reporters following NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy talks to reporters following NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, right, takes part in a drill during NFL football practice as backup quarterback Trevone Boykin (2) looks on, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, right, takes part in a drill during NFL football practice as backup quarterback Trevone Boykin (2) looks on, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S.

Seattle Seahawks running back Eddie Lacy tosses the football during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy tosses the football during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, right, takes part in a drill during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, right, takes part in a drill during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, left, talks with cornerback Richard Sherman, center, and linebacker Michael Wilhoite, right, during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP Photo/Ted S. Warren)

Seattle Seahawks running back Eddie Lacy, left, talks with cornerback Richard Sherman, center, and linebacker Michael Wilhoite, right, during NFL football practice, Friday, June 2, 2017, in Renton, Wash. (AP

Eddie Lacy meets weight-loss goal, earns another $55K bonus

Seahawks running back Eddie Lacy embraced the idea of having weight incentive bonuses in his contract and on Monday he earned another $55,000 payday, according to report from ESPN's Jeremy Fowler.

Seahawks RB Eddie Lacy passed his weigh-in today, per source. Should collect his $55K for being 250 lb or below.

Lacy's agents seemingly confirmed the weigh-in with a tweet of their own, quoting Fowler's report with a check and a money bag emoji.

Lacy weighed in at no more than 250 pounds, dropping three pounds from last month's weigh-in, the first of the weight-loss goals in his one-year deal with Seattle. The 27-year-old runner will earn that same dollar amount if he drops to at least 245 pounds by September and maintains that size through December.

Speaking with local media for the first time since signing with the Seahawks in March, Lacy embraced the concept of having to meet weight goals throughout the year.

RELATED:6 things to know about Seahawks' O-line after OTAs

"As a competitor, you want to meet challenges, so it's a positive challenge and at the end of the day it helps me personally, too. So why not?" he said on June 2 after Day 3 of organized team activities at the Virginia Mason Athletic Center in Renton.

Lacy said he's adopted a new diet that, among other things, simply involves not "eating a lot."

Coach Pete Carroll said Lacy is right on schedule with his recovery from a high-ankle sprain and a deltoid ligament injury in his left ankle suffered during last season with the Packers. He expects the team's projected starter to be ready for full contact by training camp.

Carroll also would like the 5-foot-11 Lacy to play at around 240-245 pounds during the regular season.

Asked specifically about that desired weight, Lacy replied, "Whatever he like, that's what I like."

Lacy admitted that his last on-field appearance was "not as good as it should have been," as injuries limited him to 360 rushing yards on 71 carries in five games. Because of that, Lacy's primary objective this offseason is to "be the best I can be."

"I know as of right now you're only as good as your last game, your last opportunity," Lacy said. "Right now I want to get myself better so if I'm put into a situation, I can be the best I can be and be better than I was."

Visit seattlepi.com for more Seattle Seahawks news. Contact sports reporter Michael-Shawn Dugar at michaelshawndugar@seattlepi.com or @MikeDugar.

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Eddie Lacy meets weight-loss goal, earns another $55K bonus - seattlepi.com

The Key to Weight Loss Isn’t About What You EatIt’s About WHEN – Reader’s Digest

Posted: June 13, 2017 at 8:44 am

Ann-Haritonenko/Shutterstock, solominviktor/shutterstockThere are a surprising number of everyday habits that could be contributing to weight gain, from drinking diet soda to not getting enough sleep. But heres an easy one to control, according to new findings presented at the SLEEP 2017 conference.

Apparently, people who make a habit of eating meals later in the day increase their chance of obesity, even if theyre not eating any more than they would have earlier.

For the meal-timing study, researchers created two conditionsdaytime eating that consisted of three meals and two snacks consumed between 8 a.m. and 7 p.m., and delayed eating that consisted of three meals and two snacks eaten between noon and 11 p.m. All participants had a healthy body mass index (BMI), and for the study they ate the same diets and slept for nearly seven hours every night. A fitness regimen was included for both groups.

After an 18-week period, the delayed eaters showed weight gain, slower metabolism, and increases in insulin and cholesterol levels, and the earlier eaters did not. Late-day eating was also associated with metabolizing fewer lipids and more carbs, study author Namni Goel, PhD, of the University of Pennsylvania Perelman School of Medicine told MedPage Today. The study provides some of the first experimental evidence that prolonged delayed eating promotes weight gain and a negative profile for fuel oxidation, energy metabolism, and hormonal markers, in normal weight adults.

And Dr. Goel would expect to see even larger effects in people who already obese or have metabolic syndrome.

Its been previously established that a lack of sleep can cause weight gain, but this study also showed thatmeal timing can affectsleep, so eating late is a one-two punch that leads to packing on pounds. Researchers dont yet understand why metabolism rates are affected by eating later, but they do know that people suffering from insomnia or who sleep erratic hours because of their jobs are often most affected by the consequences of late-day eating.

Dr. Goel hopes more research can be conducted on a much larger scale, with a larger variety of participants, but for now she encourages us to stick to an earlier dining schedulestarting with breakfast around 8 a.m.to prevent unnecessary weight gain.

This is a behavioral intervention that, I think, could be beneficial and would be easy to implement in ones own life, Dr. Goel says. Even if people cant do it all of the time, most of us could do it 80 percent of the time.

Here are more ways to lose weight without a lick of exercise.

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The Key to Weight Loss Isn't About What You EatIt's About WHEN - Reader's Digest

Vegetarian diets twice as effective for weight loss as carnivorous meal plans, says study – The Independent

Posted: June 13, 2017 at 8:44 am

Yesterday was World Meat Free Day, where many people shunned burgers and bolognese for beans and beluga lentils.

Reducing your meat consumption is good for the planet, but a new study has confirmed that going veggie can work wonders for your personal health too.

Following a vegetarian diet is twice as effective than a carnivorous one when it comes to losing weight, researchers from the Physicians Committee for Responsible Medicine in Washington DC found.

And not only will vegetarians lose weight more effectively, theyll reduce their muscle fat and thus boost their metabolism too.

According to lead author, Dr. Hana Kahleov, this finding is particularly important for people with metabolic syndrome and type 2 diabetes.

To reach their conclusions, researchers studied 74 people with type 2 diabetes - they were randomly assigned either a vegetarian diet or a typical anti-diabetic diet, which followed the official recommendations of the European Association for the Study of Diabetes (EASD).

Whats more, the vegetarian diet was practically vegan, as it consisted of fruits, vegetables, nuts, seeds, grains and legumes, with animal products limited to one portion of low-fat yoghurt a day.

In order to assess weight loss potential, all participants had their diets restricted to 500 calories a day less than they would need to maintain their weight.

After six months, those following the vegetarian diet had lost an average of 6.2kg, compared to 3.2kg for those on the conventional diet.

It was a small sample size, but heavily suggests going veggie could make you lose twice as much weight.

The researchers also assessed how the diets had affected participants fat storage in their thighs.

Both diets were found to cause a similar reduction in subcutaneous fat (under the skin). Subfascial fat (on the surface of the muscles) was only reduced on the vegetarian diet though, and intramuscular fat (inside muscles) was reduced a lot more too.

Dr. Kahleov said: Vegetarian diets proved to be the most effective diets for weight loss. However, we also showed that a vegetarian diet is much more effective at reducing muscle fat, thus improving metabolism.

This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.

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Vegetarian diets twice as effective for weight loss as carnivorous meal plans, says study - The Independent

Diet fact or fiction: 5 more weight loss myths – Belfast Telegraph

Posted: June 13, 2017 at 8:44 am

Diet fact or fiction: 5 more weight loss myths

BelfastTelegraph.co.uk

Last week I talked about some of the biggest diet myths that often get heard when it comes to health and fitness, but that was far from all of them.

http://www.belfasttelegraph.co.uk/life/health/diet-fact-or-fiction-5-more-weight-loss-myths-35816571.html

http://www.belfasttelegraph.co.uk/incoming/article35816565.ece/2841b/AUTOCROP/h342/rigerator%20full.jpg

Last week I talked about some of the biggest diet myths that often get heard when it comes to health and fitness, but that was far from all of them.

I'm on a mission to help people understand the truth behind a lot of what they hear. If you put in the hard work at the gym, it's only fair that you should have the right information available to get the most out of your diet.

Poor carbs, they really do get a bad rep. It's been suggested for years that a high carb intake will result in weight gain, so best bet for dropping pounds was always to keep intake low.

However, in reality too much of anything - protein, carbs, or fats - will contribute towards weight gain if it makes you overshoot your total calorie needs.

As such, it's too many overall calories which will cause weight gain, not too many carbs.

We've all heard that to lose weight we should eat Breakfast, but truth is it holds no real benefit over not eating Breakfast.

Remember, the key to weight loss is energy balance, so regardless of whether we eat Breakfast or not, if we eat too many total calories across a day, we won't lose weight.

It's not enough to look at a single factor of our day when we are considering weight loss, we really need to look at the full picture.

Don't get me wrong, zero carb diets do suit some people better, but there's nothing magical about them.

When they work, they succeed in achieving weight loss through the same basic method as any other diet- by creating a negative calorie balance.

Considerable weight loss during the early stage of a zero carb diet is often because the body drops water weight (carbs make the body hold water).

However, as soon as they are reintroduced, much of that water weight is gained back. Expect a sudden increase on the scales!

Read more: Myth busters: 5 diet 'tips' that simply aren't true

Short and sweet, a calorie is still a calorie.

You could eat nothing but avocado, quinoa, grass-fed beef and chia seeds, but if you manage to pack away 5000 calories-worth, you will still likely gain weight.

Weight loss or weight gain ultimately boils down to the total number of calories eaten versus the total number burnt - if you take in too many, regardless of what foods they come from, you won't see the weight loss you want.

I don't want to sound like a hypocrite, too much fruit can make you gain weight, but only in the same way that too much of any food can make you gain weight if it causes you to eat too many calories.

Sugar is just a carb, and carbs contain 4 calories per gram, so from a calorie perspective, it's no more "fattening" than any other carb.

Fruit is a great source of vitamins and fibre, and so long as you don't consume too many calories from it, eating it won't lead to weight gain.

Want to know more? Make sure to check out the Facebook page for daily tips, advice, and guidance, all geared towards helping you get the results you want.

Belfast Telegraph Digital

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Diet fact or fiction: 5 more weight loss myths - Belfast Telegraph

Vegetarian Diets May Be More Effective for Weight Loss Than Simply Restricting Calories, According to a Study – Yahoo Health

Posted: June 13, 2017 at 8:44 am

When it comes to weight loss, some people opt for ultra-calorie-restrictive diets (and often end up later gaining the weight back because those diets arent sustainable). Yet, a new study found that following a vegetarian diet is twice as effective in reducing body weight as conventional low-calorie diets. On top of that, dieters who go vegetarian may also boost their metabolism by reducing their muscle fat.

Published in the Journal of the American College of Nutrition, the (small) study set out to examine the effect of vegetarian diets on patients with type 2 diabetes. Scientists from the Physicians Committee for Responsible Medicine analyzed 74 subjects with type 2 diabetes, who were randomly assigned to follow a vegetarian diet (mostly fruits, grains, vegetables and nuts, with the only animal product being low-fat yogurt) or a conventional low-calorie, anti-diabetic diet.

After six months, those following the vegetarian diet lost an average of 6.2 kg, as compared to 3.2 kg for those following the conventional diet, which means the vegetarian diet was nearly twice as effective in reducing the participants body weight. The scientists also looked at the adipose (fat-storage) tissue in the participants thighs to see how the diets affected the fat on the surface of and inside muscles. Both of the diets had a similar reduction in subcutaneous fat, but more muscle fat was lost by those on the vegetarian diet.

This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes, lead study author Dr. Hana Kahleov said in a statement. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.

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Vegetarian Diets May Be More Effective for Weight Loss Than Simply Restricting Calories, According to a Study - Yahoo Health


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