Adopting a heart-healthy diet isnt about drastically changing your diet or restricting yourself to good foods that you dont especially like, according to the American Heart Associations new dietary recommendations.

We recommend that you find a dietary pattern thats consistent with what you enjoy but is still heart-healthy, says Alice H. Lichtenstein, DSc, chair of the writing group for the AHA statement and senior scientist and director of cardiovascular nutrition team at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

What weve learned is that when people try to make drastic changes in their diet because they suddenly decide they want to get healthier, they frequently dont stick with those changes for a long period of time, she says. If you make changes within your current dietary pattern that consider factors such as affordability, availability, convenience, and what you like to eat, its more likely to become more of a way of life, Dr. Lichtenstein.

People do look to the American Heart Association for dietary guidance, and the last statement issued was 15 years ago; it was time to update it, says Lichtenstein. The new guidance was published on November 2, 2021, in the AHAs flagship journal, Circulation.

Much of the advice including eating a diet rich in fruits, vegetables, whole grains, and lean proteins hasnt really changed, she says. But we know the messages have not necessarily been resonating as much as we would like them to, she acknowledges.

Heart disease is the leading cause of death in both men and women in the United States, causing an estimated 659,000 deaths each year, according to the Centers for Disease Control and Prevention (CDC).

More than two-thirds of heart disease-related deaths worldwide can be linked to food choices, according to a study published in October 2020 in the European Heart Journal Quality Care Clinical Outcomes. Study authors estimated that six million deaths could have been avoided through better diets.

The new guidelines emphasize dietary patterns as opposed to individual foods or nutrients, says Lichtenstein. Healthy eating is not only about what you eat, but also about what you dont eat. If youre eating more fruits, vegetables, and whole grains, youre probably eating less of other foods that arent as heart-healthy, she says.

Demonizing certain foods or food groups isnt helpful, says Lichtenstein. Stop thinking of foods in terms of good or bad. If you love a food, its okay to enjoy it just dont eat it frequently or in large portions, she says.

There have been societal changes, including changes in the way we eat, that were important for the new guidelines to address, says Lichtenstein. We get our food differently part of that was accelerated by the pandemic, but people are getting prepared foods from restaurants and grocery stores or using meal kits more, she says.

That needs to be considered and factored into a persons whole dietary pattern, she says. All the food and beverages and food you consume affect your health, regardless of whether they are prepared or eaten in your home or outside of it.

There is more of an understanding and concern about sustainability and carbon footprint than there was 15 years ago, and the new guidelines reflect that, says Lichtenstein.

Carbon footprint is the total greenhouse gas emissions caused directly or indirectly by a person, organization, event, or product, according to the Center for Sustainable Systems at the University of Michigan in Ann Arbor. Food accounts for about 10 to 30 percent of a households carbon footprint, and meat products have a larger carbon footprint per calorie than grain or vegetable products.

The basic principles of a heart-healthy diet focusing on eating fruits, vegetables, and plant-based sources of protein are consistent with a sustainable and environmentally responsible way of eating, says Lichtenstein.

Plant-based sources of protein can include foods like beans, lentils, peas, nuts, tofu, and seeds,according to the U.S. Food and Drug Administration (FDA).

Many popular diets emphasize consuming a lot protein and limiting carbs, but people should be wary if those diets involve a lot of highly processed foods, including items like high protein drinks or protein bars, says Lichtenstein. And keep in mind there are healthy sources of carbohydrates, which would include things like whole grains and beans. Avoiding the less healthy sources of carbs is a good practice, as those tend to be highly refined and also have a fair amount of sugar and salt added, she says.

The last several years has brought a growing recognition that healthy fats are good, she says. At one point, there was sort of a phobia against fat of any type, but there are healthy sources of fat and less healthy sources of fat. In our statement, we make it clear that we are not recommending a low-fat diet, but rather that people get most of their fat from plant-based sources or seafood rather than animal-based fats, says Lichtenstein.

There are societal challenges that make it harder for some individuals to consume a heart-healthy diet, and many of those issues disproportionally impact people from diverse race or ethnic backgrounds, according to the AHA statement.

Some of those factors include the following:

Food and nutrition education should begin in kindergarten and continue until graduation, says Lichtenstein. Many kids may not be familiar with many foods or where they come from. They may not have people in their lives that are teaching them about what healthy foods are available or how to prepare them everyone doesnt have those opportunities, she says.

Basic facts about nutrition and the shelf life and affordability of different foods should be taught at an early age, and then these concepts could be incorporated into real world scenarios as children get older, says Lichtenstein. By having a framework with which to evaluate all the information thats out there, they will be able to make better choices as adults, she adds.

The committee also recommended that medical school provide more nutrition education to future health providers.

Educating yourself about the nutritional content of different foods is a good idea, but beware of misinformation on the internet, says Lichtenstein. Getting information from reputable sources like government websites the FDA or the National Institute of Health (NIH) is a safe bet, she says. Advocacy organizations such as the AHA or the American Diabetes Association will have sound dietary advice as well, she says.

If you read something about a certain food or diet that seems too good to be true it probably is, she says. When in doubt about embarking on a type of diet, talk to your healthcare provider.

Developing an eating pattern thats going to work for you may take a little more work in the beginning, but once you figure it out it can easily become second nature, says Lichtenstein.

Shop around. Find out what different foods are available in your neighborhood at a price point that youre willing to pay.

Find the healthiest options of the foods you eat regularly. Take time to compare different foods that you enjoy. For example, if you like to eat soup or crackers, look at labels to find choices that are lower in sodium, added sugars or unhealthy fats.

Check the internet for nutritional information on takeout or prepared meals. Many places have nutritional information for different items. As a general rule even for prepared foods or takeout foods the less processed the better.

When faced with options, keep heart-healthy guidelines in mind. If youre faced with choices about bread or rice, choose whole grains when possible. When putting together a salad, focus on more vegetables and fewer items like bacon bits or heavy dressings.

Enjoy your food. Frequently people think that if a food is healthy, its not good, says Lichtenstein. Not true. Theres so much of a range and flexibility in healthy choices you should be able to find one that you enjoy.

See more here:
American Heart Association Releases the First Updated Dietary Guidelines in 15 Years - Everyday Health

As much as we all might wish for a quick fix for shedding pounds, the reality is that weight loss is far more successful when it's the result of healthy habit formation. Sustainable practices you can use anywhere, anytime (and keep using as the days and years go by) are the real secret weapon for slimming down.

Wondering where to start with small changes that add up? We asked registered dietitians for the habits that actually worknot only for weight loss, but also for keeping it off long term. Here are their top eight tips. And once you've digested these, check out the Best Foods for Weight Loss, According to Dietitians.

The daily value for protein is set at 50 grams, but this is a baseline to sustain basic healthnot a perfect target for weight loss. In fact, the Dietary Reference Intake for protein is 0.36 grams per day (54 grams for a 150-pound person or 72 grams for a 200-pound person), and many dietitians advise going well beyond these numbers for weight loss.

While it's possible to overdo it on protein, this doesn't happen as often as you might think.

"Though it's often said that Americans consume too much protein on average, I rarely see this in practice," says Sharon Puello, MA, RD, CDN, CDCES.

Protein is known to be satiatingeven more so than carbs or fat. So for weight loss, don't be afraid to amp up this micronutrient in your daily diet.

"Make protein-rich foods a substantial part of your meals and you'll definitely see result," says Puello.

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter.

We all know excess sugar is bad news for health. Not only does a high-sugar diet cause cavities and increase your risk of heart disease, but it's also a major red flag for weight gain.

According to a 2019 study, the U.S. population consumes over 300% of the recommended daily amount of added sugarwhich likely promotes the development of obesity.

"Note the amount of added sugar in your sweet treats," says Jinan Banna, PhD, RD. "Added sugar is found in numerous foods, from bread to sauces to dessert foods to cereals. This contributes extra calories without satisfying you, so you may easily overeat. Check your food labels to help with weight loss."

Here's a handy tipliterally! When trying to determine the right portion sizes for certain foods, use your hand as a guide. As a general rule, a serving size of veggies should be as large as your fist, a serving of protein as large as your palm, a serving of fat as large as the tip of your thumb.

"This way, you always have control over how much you are eating, even on the go or at a restaurant," says Emma Backes, RDN, LD. "Also, your hand is unique to yourself, so it will be a better indicator of what you specifically need."

Along with this nifty trick, here are 18 Easy Ways to Control Your Portion Sizes.

On the other side of the satiation spectrum from sugar, you'll find vegetables. Loading up on veggies is a go-to tip many dietitians advise for weight loss.

"Vegetables add fiber, which can help keep you fuller longer," says out Tabitha Nicholas, MS, RDN, LDN.

In addition to fiber, veggies provide important vitamins and minerals, and even a little hydration. When weight loss is your goal, try filling at least half your plate with a rainbow of veggieslike these low-carb options.

Diets that leave you hungry might work in the short term, but eventually, even the most iron-willed dieter will be overcome with hunger. That's why staying full throughout the day matters big-time on a successful weight loss journey. Another key to staying satiated? Fiber.

"I like to have my clients focus on fiber to keep them full," says Jen Scheinman, MS, RDN. "I give them a list of high-fiber foods and ask them to slowly work their way up to 25 grams a day."

Don't miss our guide to 20 Different Ways to Eat 28 Grams of Fiber a Day!

For some people, the "six small meals per day" concept can work well for getting to a healthy weightand there's a wide world of snacks, bars, and shakes out there to support a diet of mini-meals. Still, sitting down to three square meals a day has surprising benefits for weight loss.

"I recommend eating actual meals instead of tiny snacks throughout the day," says Kitty Broihier, MS, RD. "Eating real meals not only helps with hunger because you are eating more food, it also makes it more likely you'll eat something protein-containing and nutritious. Skimping on meals in the name of calorie savings can backfire."

A significant part of your weight loss journey may take place not in your mouth, but in your mind! Evidence shows that bringing mindful awareness to your eating patterns is a useful tool for eating just enough and not too much.

Lacy Ngo, MS, RDN, author of The Nourishing Meal Builder knows firsthand the impact of mindful eating on weight loss.

"I lost 50 pounds when I started eating slowly and really enjoying my meals," says Ngo. "I put my fork down between each bite and noticed all the flavors and textures of that bite. I didn't pick up my fork again until I completely finished the bite and took a sip of water. This type of mindful eating is such a simple and effective strategy that increases meal enjoyment and helps with weight loss."

Believe it or not, one key to weight loss may be to loosen your grip on a restrictive diet.

"Being overly restrictive can be a recipe for failure," says Nicholas. "You'll likely get burnt out quickly if not making sustainable choices you can live with long-term." Food is, after all, a major source of pleasureso go ahead and (sometimes) incorporate the more indulgent foods that bring you joy.

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Eating Habits for Weight Loss That Experts Say Actually Work Eat This Not That - Eat This, Not That

When it comes to revamping your eating habits, slimming down is only part of the puzzle for many people. When adopting a new way of eating, many people have another goal in mind: getting a flat stomach.

However, many people discover that not every diet that promotes weight loss is as effective as they might hope for whittling their midsections. If you want to trim down your middle without deprivation or crash diets, read on to discover which easy eating habits can help you flatten your stomach in no time, according to registered dietitians. And for more ways to uncover your abs, check out these 15 Underrated Weight Loss Tips That Actually Work.

While you likely already know that drinking an adequate amount of water is good for your health, experts say it's essential if you're trying to achieve a flatter stomach.

"Drink half your body weight in ounces of water every day," suggests Samantha McKinney, RD, CPT, a registered dietitian and personal trainer at Life Time. "This not only hydrates, detoxifies, and boosts energy, but it also helps you naturally limit your intake of soda pop, sweetened coffee drinks, and other sugary beverages."

RELATED: For the latest healthy eating tips delivered to your inbox, sign up for our newsletter!

Increasing your protein intake does more than just keep you full for longerit can also make it easier to get the flat stomach you're hoping for by displacing less healthy foods in your diet.

"Consume one gram of protein per pound of ideal body weight throughout your day's meals and snacks," recommends McKinney. "Getting enough protein in naturally helps stabilize blood sugar and insulin, as well as helps kill cravings for processed foods since it's so filling."

READ MORE:This Is Exactly How Much Protein To Eat A Day For Weight Loss

You may think you're eating enough veggies as it is, but McKinney says that, in order to get a flat stomach and uncover your abs, you may need to significantly ramp up your vegetable intake. McKinney recommends eating five to seven cups of non-starchy vegetables a day to help reset some

"This provides an array of vitamins, minerals, and phytonutrients. It also delivers hunger-busting fiber that helps balance your hormones and regulate your appetite," McKinney explains.

RELATED: The #1 Best Vegetable To Eat, According to a Dietitian

While busy days at home or work may have you wolfing down your food, taking more time to savor your meals whenever possible may help you flatten your stomach.

"There are two primary causes of gas and bloating: swallowing air and carbohydrates," explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements. "Eating too quickly can cause you to swallow more air than normal and lead to bloating."

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Eating Habits For a Flatter Stomach That Are Super Easy Eat This Not That - Eat This, Not That

@dr.chizmd

Please stop dieting! #health #physican #dietculture #foodtiktok

After seeing this impactful TikTok about not dieting anymore from internal medicine doctor, Chisom Ikeji, MD, we were so on board. She told POPSUGAR that disordered eating is much more common than we recognize. "Many people have an unhealthy relationship with food, diet frequently, feel preoccupied by food thoughts, have guilt associated with eating, and compensate by restricting or overexercising, which impacts mental and physical well-being," she explained. Keep reading to learn why diets don't work, and how they can actually be harmful to our physical and mental health.

When Dr. Ikeji says "diets," she is referring to restricting calorie intake, eliminating or restricting specific food groups, or limiting food consistencies (like solid food) in efforts to lose weight. She's not referring to dietary restraints based on medical reasons.

She explained that when you go on a restrictive diet, you are going to lose weight. We've all had that experience with that "one diet that worked that one time," Dr. Ikeji said, but she told POPSUGAR that 99 percent of the time you end up regaining the weight plus more because the diet isn't sustainable, and you return to your regular eating habits. Many times, the over-restriction leads to binge eating or other disordered eating habits it can also lead to eating disorders. Then because you regain the weight on a restrictive diet, you'll go on another diet, and the yo-yo dieting cycle continues.

In addition, because you lost weight on the restrictive diet, you'll tend to associate the foods you ate on that diet as "good foods," and ones that aren't within the constraints of the diet as "bad foods." This can lead to unrealistic and untrue ideas or rules around food, Dr. Ikeji said, such as "carbohydrates make you fat," or "eating past 7 p.m. causes weight gain," or "gluten is unhealthy," which perpetuates a diet culture mindset. Constantly feeling bad about your food choices, feeling like a failure when you don't lose weight, and missing out on the things in life that make you happy because of restrictive dieting, can have negative effects on your state of mind. Dr. Ikeji said the best thing you can do for your body to lose weight, is to stop dieting! If you don't stop now, she said "you'll be chasing that diet into your eighties, and feeling guilty over a piece of cake, forever. That's no way to live life."

The reason why your weight fluctuates a lot on a diet is because when you're in that cycle of perpetually losing and gaining weight, it prevents your body from being able to settle on its set point weight. "Weight set point theory is the idea that the body naturally controls your weight by regulatory feedback controls," explained Dr. Ikeji. The set point weight is actually a range that can vary from person to person, and with age. The body will adjust energy expenditure and food consumption to maintain the set point weight. This happens when we gain weight and lose weight, she explained. This means you can eat as much as you want for weeks, and at some point your weight gain (or weight loss) will slow down and plateau.

Studies show that after periods of starvation, people tend to regain much more fat mass than before the starvation period, which is related to a loss of appetite control. It takes many months or years for your body to regulate and to return to your pre-starvation (pre-diet) weight. But when you keep dieting, this cycle repeats and your weight will continue to increase.

"Start by making small changes every day instead of making a drastic change that isn't going to be sustainable," suggested Dr. Ikeji. Reduce restaurant or takeout food intake, and cook the majority of your meals at home so you're aware of what is going into your food. Meals should consist mainly of whole foods, which are minimally processed, nutrient-dense foods such as vegetables, fruits, fish, eggs, poultry, nuts, and legumes, prepared in a healthy way. You don't need to stop eating rice, white potatoes, and bread! Everything in moderation.

Getting active is important, too. Due to the impact physical activity has on mood, self-esteem, and longevity rather how it relates to weight loss, said Dr. Ikeji. But finding an activity you enjoy doing, even if it's only for 15 minutes, will have a huge impact on your life. It could be as simple as walking.

"I also encourage people to be realistic about their weight-loss goals," said Dr. Ikeji. We are not all meant to look the same. Our society values thinness and looking fit, but many of the people we idolize for having "ideal bodies" either had a surgical procedure, are consistently under-eating, or, to a lesser extent, are maintaining their natural body weight.

If you are engaging in unhealthy eating or exercise habits in the pursuit of weight loss, or you have developed food obsession or poor body image, Dr. Ikeji said it needs to be taken seriously. "Anyone feeling this way should seek help from a physician, registered dietitian, and psychologist."

If you or someone you know is struggling with disordered eating or an eating disorder, the National Eating Disorder Association (NEDA) has resources available including a 24/7 helpline at (800) 931-2237.

Excerpt from:
Doctor's Important TikTok Message: "Going on a Diet Will Never Accomplish Your Weight-Loss Goals" - POPSUGAR