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.

For even more healthy eating habits, read these next:

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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

Elephants are another special case. I cant assess them the way I do other animals because their skin is very thick. Instead, we use a visual score that looks at the same points I would touch but matches pictures with the text descriptions. Elephants also pose an additional challenge since they are herd animals and all have access to the same hay, which is the bulk of their diet.

When our female Asian elephant, Bozie, arrived at the Zoo in 2013, she scored in the 8 to 9 range on the body condition scale. While she was in quarantine, we transitioned her off the food she received at her previous institution and onto the diet we feed our elephants. This included a change in the type of hay and pellets, and an adjustment in the proportion of fruits and vegetables. Once she fully transitioned to her new diet, our goal was to make systematic decreases to help her to lose the excess weight.

On the other end of the spectrum, we had a geriatric female Asian elephant, Ambika. She tended to be on the lean side, so we gave her a special, chopped hay with more calories to help maintain her body weight. It was great for her and she maintained appropriate body condition until her death in 2020.

Between Bozies release from quarantine and Ambikas death, they lived together in a small herd with another female. This posed a problem diet-wise. As I mentioned previously, the entire herd eats the same hay. Ultimately, the elephant team and I decided it was more important to maintain their social structure and keep Ambika at a healthy weight because she had the most limitations in the group setting.

After Ambika passed, Bozie was transitioned back to the Zoos normal hay, which has less calories. At her highest, she weighed close to 9,500 pounds (4300 kilograms). Within the last year and half, she lost all the extra weight. Her current weight is about 7,900 pounds (3600 kilograms) and she recently scored a 5 out of 9!

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Problem-Solving Animals' Nutrition Needs: Stories from a Real-life Zoo Guardian - Smithsonian's National Zoo and Conservation Biology Institute

Just a few days later, Boris Johnson gave a speech at the Conservative Party Conference alluding to his anti-obesity campaign by striking a personal chord: I had a very common underlying condition: My friends, I was too fat. The prime minister also mentioned hed since lost 26 pounds. He went on to outline a vision for the future of Britain that included a healthier population, with more biking and walking.

Stateside, the U.S. government was still not raising the alarm about the link between rampant metabolic disease and greater risk. It was never part of White House messaging on the virus and the suite of policies needed to respond to the crisis something that didnt change when President Joe Biden took the reins, either.

Its not central to the discussion at all, said Dan Glickman, who served as agriculture secretary during the Clinton administration and is now a senior fellow at the Bipartisan Policy Center.

"Its a gigantic gap in the discussion about how health care relates to Covid and how it relates to the prevention of disease.

Dan Glickman, former agriculture secretary during the Clinton administration

Glickman noted that the countrys leading voices on coronavirus, including Anthony Fauci, dont focus on underlying conditions and what could be done about them long term. Instead, the focus is solely on vaccines, which have been proven to be safe and effective.

They hardly ever talk about prevention, Glickman said. Its missing. Its a gigantic gap in the discussion about how health care relates to Covid and how it relates to the prevention of disease.

As the pandemic heads into its third year, the connection to diet-related diseases and the overall vulnerability of the American population is a theme that remains absent at the highest levels of government. The only high-level Biden administration official who routinely talks about the issue is Agriculture Secretary Tom Vilsack and he brings it up often.

Vilsack, whos serving in the role for a second time after eight years during the Obama administration, likes to point out in his speeches, for example, that the government now spends more treating diabetes than the entire budget of the USDA, which is about $150 billion.

In an interview with POLITICO, Vilsack noted that more than half of the $380 billion per year spent treating just cardiovascular disease, cancer and diabetes is now picked up by the government, including through programs like Medicare and Medicaid.

Agriculture Secretary Tom Vilsack speaks on rising food prices at a press briefing at the White House in September. | Kevin Dietsch/Getty Images

Ironically, if you could eliminate those costs you would be able to afford a $3.5 trillion Build Back Better bill [without pay-fors], he said.

It's a significant issue that requires elevation, Vilsack said. We're moving the dials that we can move at USDA. I think, however, it takes more than that. I think it takes multiple departments focused on this and multiple leaders saying this is an issue that requires some attention.

Dealing with diet-related diseases hasnt been top of mind in Congress, either. For example, theres a bipartisan bill to require Medicare to cover medications and more types of specialists to help treat obesity. The legislation has been introduced repeatedly since 2013, the year the American Medical Association formally recognized obesity as a disease, but has not gotten much traction even as major Covid aid bills have moved through Congress.

Fatima Cody Stanford, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School who is a key advocate for the bill, said the pandemic has sparked much more interest among lawmakers and staff, but it hasnt yet translated into legislative action.

One of the biggest challenges, she said, is that most people still do not understand obesity is a complex disease, not something that can be blamed on or fixed by personal choices, and it often requires multidisciplinary treatment that many people do not have access to.

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Diet-related diseases pose a major risk for Covid-19. But the U.S. overlooks them. - POLITICO

by Gavin Guard, PA-C, MPAS, CISSN, Pn1

Medical Director, Roots Integrated Care

Were you ever surprised by stepping on the scale or disappointed when you looked into the mirror?

Perhaps you go back to 10-20 years ago when you didnt have to take kids to school, work long hours, and keep up with the never-ending list of demands and schedules. You miss those good ol days when you had more energy, woke up with a pep in your step, and werent reliant on coffee to help you stay awake throughout the day.

So what do you do? You take your health into your own hands and go to the internet to find out an answer for yourself. And what do you find?

You stumble across a new diet that has helped thousands of other people. It claims to be the magical fat loss cure that so many have been waiting for. And when Monday morning comes around, you are excited to get started. The first week goes great! You are absolutely crushing it. And then.

Well, if you are like the millions of other Americans, the diet only lasts a couple of months. Your motivation dwindles and you cant resist your favorite dessert anymore. By the end of the few months, you gained all the weight back (plus some) and feel defeated.

So why dont diets work and why do they drive me crazy?

Almost all popular diets are led by charismatic health gurus that convince you that this diet is the only way to feel better, lose weight, and be healthier. Oftentimes, these gurus are followed by many people who have had success with this diet and claim great results.

With all these groups claiming similar things, it almost feels like nutrition is turning into religion.

And with each diet religion comes a set of rigid rules and restrictions that you must abide by if you want to be a good Paleo/Keto/low carb/*insert popular diet* follower.

These rules and restrictions ensure that you keep on track with the diet and dont go off track. But, oftentimes these rigid rules dont align with real life. It becomes impossible to follow this list of eat this and dont eat this when you are juggling family, kids, and work demands. The idealistic nature of diets dont fit in with the more important priorities of day-to-day life.

Pretty much any diet can help you lose weight and look better, but they often fail at getting you long-term results. Why? Because all diets teach you non-transferrable skills.

Diets tell you what to eat and what NOT to eat. This can be easy to do when life is easy. But life is rarely easy. And when you finally fall off the wagon with your diet, you are often told to just try harder or add in more restrictions. But this often wont lead to the results you desire.

Diets do NOT teach you important nutrition and movement principles that you can carry Forth long-term. And this is exactly what you need to be successful.

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Why so many popular diets drive me crazy - Journal of the San Juan Islands

As we stare toward the end of 2021, you might feel ready for a fresh start. If this year's seen you juggle work, family, and other stress, the nearness of a new year can be the perfect inspiration to prioritize your wellness again. One of the leading consumer analysis resources, U.S. News & World Report, asked a panel of health professionals to rate which weight loss diets result in the most meaningful outcomes that are also best for your health. We've summarized their list of the best weight-loss diets of 2021, as determined by how safe, effective, and practical they are for you.

U.S. News and World Report said they asked 24 physicians, dietitians, public health specialists, and other nutrition authorities to rate 39 diets on specific criteria. The publication reports these included "short- and long-term weight loss, ease of compliance, safety and nutrition," among others. Find out their top picks, and don't missThe #1 Best Yogurt for a Healthy Gut, Say Dietitians.

The experts in this ranking liked the Mayo Clinic Diet for its approach "that makes healthy eating a lifelong habit" with a "pyramid" that reportedly promotes consuming fruits, vegetables, whole grains, and healthy fats, along with at least 30 minutes of activity per day.

(We should note that Jenny Craigreceived a similar score to the Mayo Clinic Diet for its weight-loss efficacy. However, some experts found the Jenny Craig was relatively pricey, while the pre-packaged meals restrict followers from typical lifestyle practices, like cooking at home for their loves ones or dining out.)

RELATED:Popular Foods You Should Avoid, According to the Mayo Clinic

Members of U.S. News & World Report's panel noted the Volumetrics Diet for its potential heart health and diabetes benefits. If you're curious to learn more about the volumetrics approach, we've got it right here.

You've probably heard that going totally plant-based is good for your body and the planet. According to this panel of pros, the high-fiber foods and healthy fats on a well-balanced vegan diet can also show a major impact in helping you shed pounds.

The outlet also reports that currently, 6% of the U.S. population now identifies as vegan. That's up five points from just seven years ago.

RELATED:The Best Plant-Based Restaurant in Every State

WW, formerly Weight Watchers, actually tied for the #1 best weight-loss diet in U.S. News & World Report's ranking. Panelists praised WW's method of allowing you to eat what you want and adopt healthy lifestyle habits.

WW's Chief Scientific Officer, Gary Foster, PhD, recently shared some thoughts with us from his new book, The Shift. Read his unique and encouraging perspective inThe #1 Worst Weight Loss Mistake You Can Make, Psychology Expert Says.

Not familiar with the flexitarian diet? This can be a great long-term lifestyle approach. U.S. News & World Report describes the flexitarian diet this way: "[Y]ou can be a vegetarian most of the time, but still enjoy a burger or steak when the urge hits." Feeling great isall about getting your nutrients and finding balance.

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The 5 Most Effective Weight Loss Diets of 2021, According to Data Eat This Not That - Eat This, Not That

Intuitive eating is a way of eating that makes you respond to your bodys hunger or fullness, rather than being calculative while eating or planning your diet. Intuitive eating is not a diet, rather it opposes the restrictive principles of traditional diet. It doesnt aim at weight loss, but helps you develop a holistic eating habit for overall health benefits. It can, however, help you with sustainable weight loss if you develop an honest relationship with food, without giving in to emotional eating, which is a real roadblock to weight loss, as reported by several studies.

Different types of hunger

There are two types of hunger that drive eating habits. First is physical hunger, which asks you to respond to the biological urge and replenish your nutrient deficiency. It is defined by various signs such as fatigue, tiredness, irritability, or growling sound from the stomach. You dont need any special food to satiate your hunger; any food will do. Second is emotional hunger, which is driven by sadness, loneliness, and boredom that create cravings for comfort foods that are usually rich in sugar, trans fatty acid or are ultra-processed. Emotional eating or feeding to your feelings can bring guilt.

Weight loss isnt the main goal of intuitive eating, but eating based on your intuitions may help with sustainable weight loss. This may be explained by the fact that if you eat according to your intuitions, you wont have to follow a restrictive diet, stay occupied in planning or cooking your meals, or worrying if you are doing it right. The main goal is to listen to your body, keeping your emotions away, eating to satisfy your hunger and stopping when full. Intuitive eating doesnt believe dieting is the answer to health, but that nourishing the body is key to happiness, health and longevity.

There are several psychological benefits of intuitive eating. The most important being you wont be held hostage by your emotions. Research has linked this type of eating to weight maintenance as well as healthier psychological attitudes. That said, you can definitely concentrate better on your health goal in the absence of reservations such as body image consciousness. Studies have found participants who have been intuitive eating, have improved their quality of life and self-esteem, besides experiencing less depression and anxiety.

Researchers have also looked into womens eating behaviours and attitudes and found those who eat intuitively tend to have fewer eating disorders.

Eight basic principles of intuitive eating

Reject the diet mentality and practise a whole-based-food eating pattern. Restrictive diets are often monotonous and lack compliance for the long-term. Not all your meals need to be perfect or 100 per cent nutritious.

Respond to that sweet or burger craving once in a while. No single food can make you fat or help you lose weight. Rejecting your favourite foods can make you crave more, and make you eat more.

Respond to hunger by providing adequate nutrition to your body. Staying hungry for long leads to overeating and guilt.

Say no to people who tag a certain food as bad or good or try to judge you for eating that food. No single food can define your overall health status. Its the wholesome diet that you take every day that decides your health.

Stop when you feel full. Often people end up eating more due to social obligation, under peer pressure as observed in parties, festivals and social gatherings. Do not overindulge.

Enjoy what you eat. Joy of eating comes from eating meals that taste good. Dont grab foods. Dont eat your food while speaking on the phone, walking, or scrolling through the internet. Take some time out to sit and eat in peace. Connecting with your food while eating can make you satisfied even if you eat a small portion.

Avoid reaching out to the fridge to cope with your feelings. Take alternative measures such as long walks, meditation, calling friends or family, deep breathing, journaling to deal with your emotion. Best is to work with a mental health professional for suitable advice.

Exercise and enjoy physical activities that bring happiness. Shift your focus from losing weight to feeling strong, energetic and fresh. Weight loss is natural when you make exercise a part of your daily life.

Intuitive eating preaches the art of how and when you should eat. Responding to your physical hunger and fullness can improve quality of life an important aspect to avoid emotion-induced binge-eating. Finding a dietitian who practises and teaches intuitive eating is a good place to start.

Next column: How to become a master of healthy meal preparation

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Guide to eat right: Intuitive eating, an anti-diet approach to good health - The Indian Express

Poor-quality diets are driving an expensive epidemic of obesity, diabetes, and heart disease in America, a panel of physicians, researchers, and policy experts told senators on Tuesday. They called for a national strategy to replace the mishmash of federal nutrition programs. We are on a path to disaster, said Dariush Mozaffarian, dean of the Tufts School of Nutrition.

Three-quarters of U.S. adults are overweight or obese, half of U.S. deaths are due to diet-related diseases, and $1 of every $5 in the country is spent on health care, said the witnesses. Furthermore, they said nutrition was overlooked as a factor in a healthcare system that focuses on treatment rather than prevention.

We have so much accord but we are not getting it done, said Sen. Cory Booker, sponsor of a bill to call a White House conference on nutrition, inspired by a Nixon-era conference. The 1969 White House conference led to creation of WIC, the program for food insecure women and children, and expansion of the school lunch program; it also led to the Dietary Guidelines for Americans, said a 2020 retrospective article. Booker chaired Tuesdays subcommittee hearing on the state of nutrition in America.

This nutrition crisis we face is a threat. In fact, I would say it is the greatest threat to the health and well-being of our country right now, said Booker, New Jersey Democrat. He pointed the finger at food companies who make and advertise nutrient-poor, addictive, ultra-processed foods that encourage the overeating of empty calories, literally making us sick and driving up healthcare costs. It was, he said, a failure of federal policy that too many Americans are overfed but undernourished and suffering staggering rates of disease and early death.

An advocate of food as medicine, Tufts Mazaffarian listed six areas for a national nutrition strategy. They included more nutrition education and research into nutrition as well as coordinated action among federal agencies.

The USDA, for example, spends more than $100 billion a year on public nutrition programs, including SNAP and school lunch, but 21 agencies are involved in federal efforts relating to diet for reducing Americans risk of chronic health conditions, said a Government Accountability Office report in August. Congress should consider identifying and directing a federal entity to lead the development and implementation of a federal strategy to coordinate diet-related efforts that aim to reduce Americans risk of chronic health conditions, said the GAO.

We need to try to work on dose, so people eat less, and what people eat, said Patrick Stover, dean of agriculture and life sciences at Texas A&M University.

Poor diets are a bigger challenge than reforming federal nutrition programs but government programs can play a role in helping to address them, said Angela Rachidi, poverty scholar at the free-enterprise think tank American Enterprise Institute. She called for restrictions on what low-income Americans can buy with food stamps, incentives for healthy eating among SNAP recipients, and more attention to nutrition education. Rachidi was part of a proposal a decade ago to ban SNAP recipients in New York City from buying sodas and other sugary beverages with nutrition program benefits.

People of color overall, and Black populations specifically, face higher rates of diet-related chronic conditions and have poorer dietary intakes as compared to whites, said associate professor Angela Odoms-Young of Cornell University. We did not get here by chance but through policy.

Donald Warne of the University of North Dakota medical school said obesity rates for American Indians and Alaska Natives were 1.6 times higher than white Americans and diabetes rates were three times higher. Heart disease rates were 50% higher.

Rather than the significant financial expenses and decreases in quality of life associated with addressing complications of diabetes and heart disease, would it not make more sense to invest in healthy food in the first place? Among steps to improve diets, Warne suggested, were putting higher prices on unhealthy foods and subsidizing healthier options.

To watch a video of the hearing or read the written testimony, click here.

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'Overfed but undernourished' Congress is told U.S. in health crisis - Successful Farming