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There are various reasons people choose to go vegan. It might be for health reasons as a way to lower their blood pressure, cholesterol or address concerns about heart disease or because of moral values and respect for the well-being of all animals. The choice might have its roots in environmental activism (about 15 percent of global greenhouse emissions come from livestock), or it might start out of pure curiosity.

If the dietary changes are health-linked they often need to happen overnight. But if they arent, the journey generally starts slower: excluding red meat then poultry; then moving into a pescatarian diet followed by fully vegetarian, then removing dairy and finally into a vegan or plant-based diet.

This was the process Salinas chef Maria Gonzalez started on seven years ago. Gonzalez is co-owner of High Vibes Juice Co. and chef of Cali Dawg vegan hot dogs. She never thought she would quit eating meat her interest in veggies grew out of curiosity and her willingness to try something different. I started to want to know how it felt, what it was like [to have a plant-based diet], Gonzalez says.

Maggie Evans, a registered dietitian, nutritionist and certified diabetes educator at Community Hospital of the Monterey Peninsula, says a good way to start this transition is by eating less meat for example by replacing half of the ground meat in a spaghetti dish with beans, or by adding more vegetables to your meals.

If people are changing their diets because of health concerns, substituting a veggie burger, for example, wont necessarily be beneficial. These are still highly processed items, Evans says. Not all vegan or vegetarian alternatives are automatically healthier, she adds some have more sodium or saturated fat. Evans also cautions that plant-based and vegetarian eaters can miss certain nutrients if they are not watching their diets and making sure their meals are balanced. She says B-12 is a vitamin non-meat-eaters could lack and its important they consume supplements that include nutrients we get from animal products Vitamins B-12 and D3 and iron, for example.

If people are unsure where to start, Evans encourages consulting a dietitian or nutritionist to help during the transition.

Evans also believes labels shouldnt be set in stone. You can have a mainly vegan diet but once in a while enjoy a favorite food like fried chicken or barbecue ribs.

Change can be hard, Evans notes. We already have so much stress in our lives, she says. The last thing we should be stressing about is our nutrition.

Gonzalez says that for her, the lifestyle change has been positive. She has more energy now than when she was an omnivore something she appreciates during her 15-hour workdays. The change has also meant getting creative while cooking traditional dishes. I had to learn how to cook all over again, Gonzalez says. While she always used vegetables in her cooking in some way, she has learned to see them in a different light: as the main ingredient.

She says a good way to start when cooking your favorite recipes while transitioning is to think about what veggies you can use to substitute in for meat.

Gonzales also introduced her family to vegan recipes and has made vegan versions of traditional Mexican dishes like pozole. Instead of using pork, she uses shredded jackfruit and mushrooms. When she shares her pozole with others, some dont believe that its 100-percent plant-based: Its funny, they swear to me that [jackfruit] is a meat.

Gonzalezs current favorite vegetable is the versatile cauliflower, which she uses cooked or raw in a vegan ceviche.

She also contributes to vegan pop-ups hosted by Urban Arts Collaborative, a local socially conscious arts and community organization. Their next event is scheduled for Saturday, June 11 from 2-7pm at the UAC gallery located at 21 Soledad St., Suite C, in Salinas.

Cauliflower Ceviche

Recipe By: Chef Maria Gonzalez & El Antojo Veganx

Ingredients

1 large cauliflower head

2 medium tomato, small diced

1 white onion, small diced

1/2 cup chopped cilantro

1 small carrot, peeled and chopped finely

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2 celery stick, chopped finely

1 jalapeno, finely chopped (optional)

2-3 yellow lemons juiced

1 teaspoon dry oregano

Salt to taste

Optional:

Tostadas, corn chips or saltine crackers

lettuce leaves

hot sauce

avocado

Equipment List

1 table, 1 cutting board, 1 chef knife, 1 food processor, measuring spoons, measuring cups, 2 bowls, a wooden spoon and small containers to separate cut items (paper bowls or cups work)

Additional items if you are making the cooked version

8-quart Stock Pot with Lid, 3 propane cooking pods with 6 burners each, 1 bowl with icy water and mesh strainer

Raw version

1. Grab your cauliflower head and cut into big pieces. Pulse into food processor until small or cauliflower can be chopped by hand.

2. Combine the white onion and lemon juice together. Add Cauliflower to mixture.

3. Combine rest of veggies together and add salt to your taste. Mix up and enjoy topped with your favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

Cooked version

1. Put a medium pot of water to a boil. Grab your cauliflower head and cut into big pieces. Boil for about 3 minutes and take cauliflower out and submerge in an ice water bath.

2. Combine the white onion and lemon juice together. When Cauliflower is completely cooled chop into small pieces either by hand or pulsed in food processor then add to onion mixture.

3. Combine all veggies together and add salt to your taste. Mix up and enjoy topped with some pickled jalapeos, pickled onions, favorite hot sauce, avocado etc. Can even be enjoyed on a bed of greens, on a cracker, tostada or lettuce wrap.

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Choosing veganism isnt just about moving to a plant-based diet, but learning how to cook all over again. - Monterey County Weekly

Nutrition has become a hot topic of discussion across virtually all social media platforms.

In fact, these days it seems nearly impossible to open any social media app without seeing sponsored content from influencers touting a new supplement, diet program, or workout regimen that often sounds too good to be true.

Though it can definitely be tricky to distinguish between the facts and the fake news out there, knowing what to look for can make it much easier.

This article will take a closer look at the risks and dangers of some common social media fads and a few steps you can take to weed out the bad advice.

In recent years, diet and nutrition seem to have taken center stage on many social media platforms.

From new supplements and diets to cleanses, recipes, workout routines, and what I eat in a day videos, theres more focus on food, health, and nutrition than ever before.

However, much of this content seems to come from individuals who may not be completely qualified to dole out nutrition advice, including celebrities and online influencers.

One study analyzed about 1.2 million tweets over a 16-month period and found that discourse on diet and nutrition was largely dominated by non-health professionals (1).

Another study presented at the European Congress on Obesity found that only one of the nine most popular weight loss influencers in the United Kingdom provided trustworthy, credible nutrition advice (2).

Though this may seem alarming, keep in mind that not all information on the internet is harmful and that a variety of reputable resources can provide accurate, evidence-based advice to help you learn more about your health.

However, determining which sources are trustworthy and reliable can be challenging, especially if youre not sure what to look for and what to avoid.

Though some stories, posts, or videos may seem innocent enough, many of the fad diets and supplements popping up on social media can have serious consequences.

For example, officials from the U.K. National Health Service (NHS) recently urged Instagram to crack down on accounts promoting and selling Apetamin, an appetite stimulant often touted by influencers for its ability to enhance curves (3, 4).

According to the NHS, no action was taken against the dozens of social media accounts that were illegally selling the drug, which is not approved by the Food and Drug Administration and has been linked to many severe side effects, including liver toxicity (3, 4).

Online influencers also often promote detox teas, which they claim can help boost metabolism, enhance fat-burning, or remove harmful toxins from your body.

In 2020, the Federal Trade Commission (FTC) filed a complaint with a popular detox tea marketer, stating that the company made various health claims that were not backed by evidence, such as that their detox pack could help fight cancer or unclog arteries (5).

Furthermore, the FTC sent out warning letters to 10 influencers who didnt adequately disclose that they were being paid for promoting the product (6).

Besides making unrealistic health claims, these types of products can have serious side effects and may even be dangerous.

For instance, one case report detailed the treatment of a 51-year-old woman who experienced severe hyponatremia low levels of sodium in the blood after using an over-the-counter detox tea product (7).

Similarly, a 60-year-old woman experienced acute liver failure plus a range of symptoms like jaundice, weakness, and worsening mental status after drinking a detox tea three times daily for 2 weeks (8).

In addition to supplements, restrictive fad diets and cleanses have been heavily promoted on social media.

Not only can these programs increase the risk of nutritional deficiencies and other health problems, but they may also negatively affect mental health while fostering an unhealthy relationship with food (9, 10, 11).

In fact, content from many popular creators tends to glamorize eating disorders, dangerous diets, and other unhealthy habits such as extended fasting, taking questionable supplements, or adopting extreme workout regimens in order to lose weight quickly for an event.

For example, Kim Kardashian recently made headlines after saying that she lost a concerning amount of weight in a short time to fit into a dress originally worn by Marilyn Monroe for the Met Gala, sending a dangerous message to millions of people (12).

Kardashians alleged rate of weight loss was much faster than the rate recommended by most professionals: 1/2 pound to 2 pounds per week (13).

Plus, losing weight for a specific event is symbolic of diet culture and the pressure to prioritize aesthetic thinness over whole body health.

In the past, celebrities such as Kardashian have also been called out for editing their pictures on social media, fostering unrealistic standards of beauty.

Furthermore, many social media trends such as the what I eat in a day videos all over TikTok can set unrealistic expectations, promote diet culture, and perpetuate an unhealthy obsession with clean eating, especially in young people.

Not all nutrition information on the internet is trustworthy and reliable. Here are a few things to keep in mind to help you distinguish between good and bad advice online.

Instead of trusting social media influencers who promote supplements or weight loss products, its best to get your nutrition advice straight from professionals with education, experience, and training.

For example, registered dietitians must earn a bachelors degree from an accredited institution, complete a dietetic internship or coordinated program with supervised nutrition practice, and pass a written exam (14).

On the other hand, formal training is not required for nutritionists in many states, meaning that anyone can use this title, regardless of their experience or education (15).

Besides registered dietitians, physicians are also a valuable source for credible health advice, while certified personal trainers can provide more detailed information on fitness and exercise.

Social media nutrition advice may seem appealing because its free. However, working with a qualified professional doesnt need to be pricey.

Many health professionals, including registered dietitians, accept health insurance and Medicare or can adjust fees based on a sliding scale as needed to help make their services more affordable.

According to the FTC, social media influencers are required to disclose any financial or personal relationships with a brand when endorsing products (16).

This requirement can make it much easier to determine when someone is making a genuine recommendation about a product, diet, or supplement that they actually use, as opposed to being paid for their endorsement.

Generally, its best to exercise caution when sponsored content pops up in your feed.

If youre interested in trying or learning more about a product that someone is endorsing, be sure to look at reviews from real customers or healthcare professionals to try and find out whether the product is credible and safe.

Many diet products and supplements are backed by claims that may sound too good to be true and thats often because they are.

Diets, pills, or other products that claim to help you lose large amounts of weight quickly should be avoided at all costs.

In fact, weight loss supplements and crash diets have both been linked to a long list of harmful effects on health and are unlikely to result in long-term, sustainable weight loss (17, 18).

Look for terms like cure, quick fix, or instant results and be wary of health claims that sound unrealistic, unsustainable, or unhealthy.

Many popular diet programs are highly restrictive and often eliminate nutritious ingredients or entire food groups.

Some companies peddle these fad diets in an attempt to profit off consumers who are looking for an easy way to lose weight or improve their health.

However, in addition to being ineffective in the long run, crash diets can have some serious consequences for health and may increase the risk of disordered eating behaviors (10, 18).

Avoiding overly restrictive diets and enjoying your favorite foods in moderation as part of a nutritious, well-rounded eating pattern is a much better approach to promote weight loss and overall health.

Learn more about why fad diets like these dont work and how they can cause harm in this article.

With more and more buzz building up in the health, wellness, and nutrition spheres, its important to start being more selective about where you get your information.

Though it may seem harmless and easy to scroll past them, many of the products and fads promoted on social media platforms can have serious effects on health.

Be sure to get your information from credible sources, steer clear of sponsored content, and avoid any restrictive diets or products that seem too good to be true.

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How to Tell Real Nutrition Advice from Fad Diets - Healthline

How many vegans, according to the joke, does it take to change a lightbulb? Two: one to change it and one to check for animal ingredients. Its funny because it contains a kernel of truth. Everyone evidently knows that vegans seem obsessed with reading ingredient labels. But less well known is the definition of vegan in its entirety and whether it constitutes a lifestyle or merely a diet.

Veganspeople who do not consume anything that comes from an animalhave been around for thousands of years. The Therapeutae, for instance, were an ancient Jewish sect that abstained from all animal foods, and the philosopher and poet Ab al-Al al-Maarr (9731057) avoided animal products and wrote do not desire as food the flesh of slaughtered animals / Or the white milk of mothers who intended its pure draught / for their young, not noble ladies.

But the word vegan was not created until 1944, when six members of The Vegan Society gathered in England and coined it from the first and last letters of vegetarian. According to The Vegan Society, The group felt a new word was required to describe them; something more concise than non-dairy vegetarians. Rejected words included dairyban, vitan, and benevore.

The Vegan Societys definition of a vegan describes it as a philosophy and way of living which seeks to excludeas far as is possible and practicableall forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.

As that definition implies, veganism is not just a diet; indeed, for ethical vegans, it means not supporting any product or enterprise that exploits animals, from drugs that are tested on animals to zoos and aquariums that keep them in captivity. With such an ethic in mind, many vegans regard it as their obligation to speak out for animals by sharing with friends, family, and the public information regarding how animals suffer for food, fashion, experiments, entertainment, and more.

With the increasing popularity of veganism, however, has come an even more holistic and compassionate approach to defining what a vegan is. There is a growing movement that believes that the unity of suffering connects species, races, genders, classes, and religions in a very tangible waythat the exploitation of animals is intrinsically linked to the oppression of humans in its many forms (such as racism, sexism, ableism, and sizeism). For those within this movement, being vegan means advocating for and amplifying the voices of marginalized people as well as animals.

The main difference between vegan and vegetarian is that vegetarians do not eat meat and vegans do not eat anything that comes from an animal: meat, dairy, eggs, and honey. Vegans also do not wear or use other animal products, including leather, wool, silk, feathers and down, and beeswax, and they avoid products tested on animals, such as cosmetics and drugs (although the consensus is youre still vegan if you take necessary medications, whether theyre vegan or not, including the COVID vaccines).

Some vegetarians consume animal products: lacto-vegetarians exclude all meat and eggs in their diet but include dairy products, ovo-vegetarians exclude all meat and dairy but include eggs, and lacto-ovo vegetarians exclude all meat but include dairy and eggs.

Clearly, veganism is a stricter lifestyle choice than vegetarianism, and the vegan movement has given rise to several subsets that go beyond the baseline of avoiding animal products.

More and more, plant-based is being used as a synonym for vegan, especially in food marketing. Are they really the same? No. A plant-based diet consists primarily of plant foods, but a vegan diet completely excludes anything that comes from an animal. So, while plant-based might include ingredients like eggs, dairy, honey, or even a little meat, vegan means the food is entirely free of animal products. Moreover, veganism is a lifestyle, and vegans are likely to extend this to other aspects of their lives, including not wearing anything that comes from an animal or using products tested on them.

Many people today say they went vegan for their health. Indeed, both the American Academy of Nutrition and Dietetics and the British Dietetic Association acknowledge that a well-planned vegan diet is suitable for every age and stage of life. More specifically, a vegan diet rich in whole foods provides the following benefits.

According to research published in the Journal of the American Heart Association, diets that focus on nutritionally rich plant foods can give young adults a healthier heart, lowering their risk of cardiovascular disease by 52 percent. The 32-year study found that even participants who shifted to a plant-based diet as they aged gained heart-protective benefits, regardless of the quality of their original diet. The nutrients found in plant foods have been shown to reduce oxidation, lower inflammation, decrease low-density lipoprotein cholesterol levels, and improve other health outcomes associated with lower heart disease risk.

A study by researchers at Oxford University showed that vegans have a much lower risk of getting some forms of the disease. The 15-year-long study followed 61,647 British adults, of which 18,298 were vegetarian and 2,246 were vegan. They found that overall cancer incidencecompared to meat-eaterswas 11-percent lower in vegetarians and 19-percent lower in vegans. These findings correspond with numerous other studies looking at how diet affects cancer risk, including another one from Oxford University that analyzed data on more than 470,000 Britons and found that people who dont eat meat have a 14-percent lower cancer risk.

It seems that every day new research touts some health benefit of eating vegan. Among the latest good news is that a healthy, whole foods, plant-based diet is linked to a lower risk of developing Type 2 diabetes, which currently affects 450 million people worldwide. The study, carried out by the Harvard T.H. Chan School of Public Health, involved 10,684 participants and sought to identify the benefits of different plant-based diets and explore possible connections between this and the risk of developing Type 2 diabetes, the most common form of the disease. Lead author of the study Professor Frank Hu said that consumption of polyphenol-rich plant foods like fruits, vegetables, coffee, and legumes are all closely linked to a healthy plant-based diet and lower risk of diabetes.

A recent review of studies on the link between diet and hypertension found that compared to people who eat meat, a vegetarian diet lowered the systolic blood pressure by an average of 2.66 mmHg and diastolic blood pressure by 1.69 mmHg. Those eating a vegan diet showed an even greater reduction of 3.12 mmHg systolic and 1.92 mmHg diastolic blood pressure. (Interestingly, subjects eating a lacto-ovo-vegetarian diet, which allows dairy products and eggs, showed no changes in diastolic blood pressure reduction.)

Studies show that following a diet rich in plant-based foods during midlife is associated with a significantly lower risk of cognitive impairmentincluding Alzheimers diseaselater in life. Research on plant-derived antioxidants, for instance, finds they reduce the damage caused by oxidative stress to central nervous system integrity, thereby protecting cognitive ability. Meanwhile, the phytochemicals present in fruits, vegetables, grains, beans, and other plants have been found to reduce the neuroinflammation that can contribute to dementia.

A low-fat vegan diet improves joint pain in patients with rheumatoid arthritis, according to a study conducted by researchers at the Physicians Committee for Responsible Medicine. Rheumatoid arthritis is a common autoimmune and inflammatory disease that causes joint pain, swelling, and eventually permanent joint damage. Certain foods, such as red meat and dairy, cause inflammation, which may make arthritis symptoms worse. A diet based on plants, however, can reduce or even eliminate arthritis pain.

Going vegan is not only good for the animals and your healthits good for the planet. A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use, and water use, says Joseph Poore of the University of Oxford and lead researcher on a 2018 report on food production. It is far bigger than cutting down on your flights or buying an electric car, he said, because these only cut greenhouse gas (GHG) emissions.

A growing list of experts agree that adopting a plant-based diet is crucial in the fight against climate change. According to a report from the United Nations Intergovernmental Panel on Climate Change, a global shift toward plant-based diets rich in pulses, nuts, fruits, and vegetables could lead to a substantial reduction of GHG emissions as compared to current dietary patterns in most industrialized countries. Another report found that 57 percent of global GHG emissions from food production come from meat and dairy productstwice those of plant foods.

Clearly, switching to a vegan diet may be the most important step humanity can take to ensure the future of our planet.

For additional resources, check out all of VegNews recipes and our guides to vegan beer, milk, cheese, and much more.

For more about veganism, read:How to Get Iron on a Vegan Diet10 High-Protein Vegan RecipesThe 7 Health Benefits of Not Eating Meat

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What's the Definition of Vegan? Is It a Diet or a Lifestyle? - VegNews

Weight loss can be challenging if you have no ideal weight management program. It improves your metabolism, lowers your blood pressure, and boosts your cardiovascular health. Undertaking a suitable weight loss program can transform your life.

Weight gain can cause severe health implications and heart-related complications. However, you can balance calories and energy expenditure in your body by finding a suitable weight management program. Maintaining a proper diet and a periodic schedule in physical fitness controls your weight and optimal hormonal balance.

An ideal weight loss program enlightens you on your dietary lifestyle and suitable exercises for optimal weight loss outcomes. However, not all weight-loss programs are eligible for you. Some programs may turn out unsuccessful. Here are some of the best weight loss programs analyzed and tested by experts in 2022.

After hours of deliberation, the editorial team enlisted the best diet and weight loss program. Heres an overview of the best diet systems and weight loss programs in 2022:

Beyond Body is a revolutionary approach to health and wellness. Using a tailored wellness book, you may accomplish your healthy weight target and improve your well-being by following the Beyond Body program.

The website customizes a personalized book based on your responses when you complete Beyond Bodys official website questionnaire. Meal plans, shopping lists, recipes, and customized weight reduction counseling are all included in this book to make losing weight as simple as possible.

Why would you want to follow someone elses diet plan? Everyone is unique, and people lose weight in a variety of ways. Beyond Body provides personalized weight loss recommendations based on your physiology. In addition, beyond Body provides immediate advice as you receive a digital copy of your personalized book, making it easy to access. Its price amounts to $39.99.

If you require a weight loss program that provides healthy options daily and optimizes your weight loss, Nutrisystem is ideal. Nutrisystem is a globally embraced weight loss program. The program enables you to lose weight and live healthy by ensuring you find balanced nutrition.

The program offers multiple pricing and subscription tiers that range from $9.99 to $13.21 daily. Its a hassle-free program that guides you on the proper diet to eat by providing you with over 160 menu choices. In addition, you find a wide selection of dishes that are easy to make through the program. The entire programs cost ranges from $9.99 to $ 13.32 a day.

Diet Direct is a suitable program that provides you with nutritional information. Each day, Diet Direct delivers tasty, high-protein food to your door. In addition, you can customize your weight loss strategy by selecting from various snack foods or full-course meals.

The strategy is one of the most budget-friendly alternatives, with pricing starting at $1.64 each meal compared to $7.99 for Hello Fresh. In addition, menu plans, meal replacement shakes, and success guidelines are among vital provisions available with your Diet Direct subscription, unlike in other programs.

Diet Direct may be ideal if you want someone to handle the entire meal plan process and dont want to cook much at home while still losing weight. The prices per meal range from $1.64 to $1.85.

The program involves the use of juices made to enhance your weight loss. Raw Generation is an efficient and effective weight loss program if you enjoy cooking at home and entrust that you already have decent eating habits.

You can create your own Raw Generation juice box to get the exact juices you desire every month without running out. For example, one box containing 12 juices can serve you for two days when doing a full juice detox.

Some Raw Generation juices are helpful in detoxification, while others are meant to help you lose weight. On the other hand, all juices are 100 percent raw, plant-based, and include no artificial ingredients. Theyre also free of dairy, gluten, and soy. The Raw Generation program can cost you $ 8.33 per juice provided.

Factor 75 provides you with 27 weekly menus created by dietitians, adding new menus weekly. The companys gourmet chefs make the meals, and all you have to do is heat them and enjoy them.

Like other done-for-you weight loss methods, the program eliminates the hassle of cooking and preparing meals. As a result, you can have fresh, wholesome, and unexpectedly sweet meals ready to cook and consume instead of stressing about what to eat.

Factor 75 also allows you to personalize meals according to your preferences. For example, Keto, low-carb, low-calorie, and plant-based meals are provided.

Factor 75 also feels like youre eating at a decent restaurant from the comfort of your own home, with dishes including brisket ropa vieja, spicy turkey poblano, stuffed pork tenderloin, and more. The cost per meal is $11.50.

It is a well-known program that fosters your wellness and health. You can begin your program with $1 monthly during the first three months. After that, the program is more preferred over other programs due to its initial pricing strategy.

Like other great weight loss programs, Weight Watchers tailors your program to your specific needs. To get started, you must first take an online quiz. Then, to assist you in your weight loss journey, you can receive tailored coaching and meal choices.

Weight Watchers provides you with multiple packages and plans based on your preferences. You can opt for Weight Watchers PersonalPoints Engine that formulates your daily meals, including the Points Budget and ZeroPoint foods list. You can also choose an app that provides you with doctor-based advice. The program is pocket friendly and can be ideal for your weight loss needs.

Beachbody provides you with workout videos. In addition, you will find a complete set of tools and weight loss guides for you depending on your level of expertise. The company offers about 1500 different workout options, including insanity Max:30, Muscle Burns Fat, and 21 Day Fix. You can also undergo home-based workout programs to maximize weight loss and burn your calories.

The program is preferable since it comprises various workout procedures. Instead of providing light cardio training and low-impact workout, Beachbody also offers strenuous home-based training programs. The comprehensive features in the program ensure you are physically fit and you lose weight.

Once you join the program, you enjoy a well-laid plan to lose weight significantly. Beachbody program prices range from $8.25 to $19.95 monthly. In addition, you can undergo a home-based program thats pocket friendly and comfortable.

If youve been struggling to lose weight before, Golo is a suitable strategy. The program is ideal for you if youve had stress, insulin resistance, and other aspects that inhibit weight loss. The program enables you to lose weight, look good, and live a healthy lifestyle. The program is formulated to address your unique health needs and allow you to lose weight again.

Golo developed Release, an all-natural dietary supplement aimed at people suffering from insulin resistance. Golo Release is a supplement that claims to burn fat, manage hunger, boost immunity, and help you lose weight by regulating your hormones, among other things.

To lose weight, you dont need to undergo a challenging workout regimen, pay for a hefty subscription, or stick to a strict diet; instead, you might be able to get equal benefits by taking Golo.

The program is formulated to provide safety for you if you have diabetes. The supplement has over 100 studies backing its constituents safety and performance. According to studies, Golo resulted in 79.9% more weight reduction, 17.6% lower cholesterol, 12.5% lower blood pressure, and 206 percent more inches lost around your waists body mass. Unlike placebo supplements, the Golo supplement has additional benefits.

Additionally, after purchasing the Golo supplement, you can access a complete collection of weight loss resources, including the myGolo online platform, Golo Metabolic Solution, and Overcoming Diet Obstacles guide, among other benefits. The cost of the program is $ 59.95.

LA Life QuickStart, LA Life Max, and LA Life Essential are renowned weight loss programs that can provide you with scientific weight loss outcomes. The LA Weight Loss program enables you to lose weight and rejuvenates your body.

By following the LA life strategy, your body gradually burns calories, controls your appetite, and boosts energy. The program is friendly to your body tissues, and it provides you with desired weight loss results. Theres a mobile app developed for the LA weight loss program, and they are numerous supplements supplied under the program. The LA weight loss program leaves you healthier and satisfied. The cost program runs at $190 monthly. Most of the users who have undergone this program have been happy with the results.

Based on your personalized needs and physiology, a custom keto diet program is ideal for coming up with your ketogenic diet. Unlike other programs formulated based on the shapes, sizes, weights, and experience levels, the program has rigid schedules for everyone.

Custom Keto Diet alters the conventional diet with a custom ketogenic diet, and you can try the foods since they are risk-free. In addition, the program provides you with a refund in 60 days if it doesnt satisfy your needs. The custom keto diet is worth $37.

You can enroll in the program by doing an online quiz, and the output of the 8-week custom keto diet program is developed based on the answers you provide. High-fat, low-carb keto diets can help address your weight loss needs. You can try the program and find exceptional results today.

Hello Fresh incorporates a meal delivery service that makes your mealtime less stressful. If youre having trouble losing weight because its challenging to find and prepare nutritious food, Hello Fresh could be ideal. Every week, Hello Fresh provides you with a box of pre-portioned, chef-designed ingredients fresh from the farm. Further, youll find simple-to-follow recipes for craft burgers to kid-friendly meals and desserts.

Hello Fresh offers flexible options that you may tailor to your own needs, with 25 new recipes added each week. For instance, if you want to lose weight, you might follow a different eating plan than someone who wants to gain muscle.

Hello Fresh is a famous set of meal kits in the United States. If you want fantastic food and fresh ingredients, this is the place to go. The price of the Hello Fresh program is over $60 weekly.

Noom came about and immediately became one of the most popular weight loss programs on the internet. First, the program enquires about your demographics, weight-loss goals, and fitness history. Then, Noom creates a unique profile for you, depending on your responses.

Noom is distinct in that it is based on genuine psychology. Other weight-reduction methods concentrate on the physical element of weight loss, such as consuming fewer calories than you expend. Instead, noom focuses on retraining your brains long-term relationship with food to achieve actual, long-term weight loss.

You can detect thought patterns and form new habits by following Nooms personalized curriculum. Nooms tailored plans can help you achieve your goals, aiming to lose weight or improve your relationship with food. The estimated amount for the program is about $59 per month.

All weight-loss plans claim to make losing weight simple. However, not all programs are viable for your personalized needs. To ensure you achieve your goal of staying healthy in the long run, you need to focus on your lifestyle and dietary habits. A successful weight loss program promotes good health behavior and enables you to lose weight safely. Here are numerous aspects to consider while selecting your weight loss program.

The best weight loss program involves a dietary lifestyle that involves a well-balanced diet and multiple menu choices. Selecting a weight loss program that combines different features is preferable. If you stick to the same routine with the same activity for a long time it becomes monotonous, and a mix-up routine is the best.

A good weight loss program caters to different dietary habits, preferences, and needs. For example, you can locate vegan weight loss programs or Kosher weight loss programs. Perhaps you dislike certain veggies or foods, but a decent weight reduction program makes it simple to tailor your meal plan to your personal preferences. In addition, customized plans ensure you undergo the weight loss program with ease.

Weight loss programs are priced differently, ranging from $5 to $50 per day. Some consumers pay for a daily premium package that allows delivery of restaurant foods to their doorstep. On the other hand, other clients love inexpensive, simple, and basic meals. However, the experts prospect on a diet recommends good value foods for any of your selected weight loss programs. If you opt for premium ingredients, you can pay for your plan and get the diet even at discounted prices.

You are likely not to follow a complicated program that limits achieving your desired goals. The weight loss program should be easy to follow and allows you to follow your routine to completion. Experts would recommend you avoid complex weight loss plans to achieve your desired goal.

You can heat your weight-loss programs dishes in the microwave. Microwave the plate and eat it daily to meet your daily caloric requirements. Other weight-loss strategies need you to prepare a dish using the fundamental and active ingredients and cook it. People like different cuisines and cooking methods, but choosing weight reduction regimens in under 20 minutes may be advisable.

Some of the most effective weight loss techniques have been around for decades. Thousands of evaluations for these regimens may be found online, including testimonials from genuine people who have lost weight. Wherever possible, each weight reduction regimen is scrutinized to check on the actual weight loss results and consumer testimonials when determining the companys rankings.

Some companies might have published falsified information regarding their weight loss programs to attract potent clients. Therefore, you need to be vigilant about such companies but ensure the program youve enrolled in is approved and well-established for ideal outcomes.

If you find a weight loss program needs to make outrageous weight-loss claims to entice you, its probably not good. When combined with a healthy exercise plan, most weight loss methods will allow you to lose 1 to 2 pounds weekly. Its the average amount of weight lost by a healthy adult. Its skeptical of weight-loss programs that help you drop 30 pounds in a month.

Many planned weight loss programs have drawbacks. Its difficult to maintain long-term weight loss when someone else prepares your meals. That is why many weight-loss programs emphasize long-term results. They may educate you on preparing nutritious meals or provide additional resources. Its pointless to pursue a weight-loss program if you gain it back.

All suitable weight reduction programs offer a refund or money-back guarantee on their products. Some companies provide 30- or 60-day risk-free trials, while others offer free 7-day trials. In addition, the weight loss programs provide a guarantee on their products to ensure it suits your specifications and requirements.

When enrolling in a weight loss program, its challenging to find the right balance between quality and flavor. A suitable program enables you to navigate through the options available successfully. The best company provides a diet thats on your level. However, if the diet and program dont match your preferences, you can look for a better program.

Quality ingredients, such as fresh fruits and vegetables and well-designed dishes, are a sustainable choice for your long-term weight loss program. Some low-cost weight-loss plans are no more effective than microwaveable frozen meals. Others are authentic gourmet dishes created by a chef. With low-cost ingredients, you wont be able to reduce weight effectively. Quality and active ingredients are vital in ensuring your body remains proactive and persistent while undergoing the program.

The most effective weight loss strategies reduce your caloric intake without depriving you of food. To avoid starving, some allow you to consume six meals every day. Others are high in proteins, lipids, and fiber, which help curb hunger. The ones that involve intense physical workouts may cause you to take more meals than those with less engaging physical activities. Weight-loss programs that sensibly and effectively control your appetite are more suitable.

An ideal weight loss program enables you to follow a personalized schedule to meet your health needs. Different weight loss programs have different approaches and outcomes. Some compelling reasons youd prefer a specific program over another may involve your gender, age, weight loss goals, or physiology. The right program for you must be customizable to suit your preferences.

An ideal weight loss program is accepted and recommended by registered dietitians and doctors. Health specialists come up with weight management plans. A company with apt experience in weight loss programs has the highest rank.

Weight loss programs provide you with specific tools for you to lose weight. The unique tools vary based on the program that you select. Some of the tools featured in a weight loss program include:

A weight loss program aims to make your weight loss process easy and effective. Based on your preferences, you may decide to make meals on the program or allow for your diet to be prepared. Some programs require you to subscribe, while others are free.

There are no side effects related to weight loss programs, but the loss of weight can lead to harmful side effects, including:

The cause of the above side effects is the excess fat being released by your body. Keto breath, for instance, may occur when the ketone levels have risen, and your body burns fat for energy instead of carbs. Therefore, you should expect to have the above side effects if you have to lose excess weight.

According to the National Health Service and health specialists, there are vital tips that are recommendable for your weight loss, and they include:

It may appear that skipping a meal is a fair way to lose weight. However, you may be missing out on essential nutrients. For example, studies reveal that you will take more snacks within the day if you dont eat a substantial breakfast.

Taking your food at regular times enables you to burn calories quickly. You are capable of minimizing unhealthy snacking habits. Skipping meals could tempt you to eat at irregular intervals and lead to unnecessary weight gain.

Your diet should comprise whole grain, protein, and vitamins-rich foods. In addition, its crucial to eliminate trans fats from your diet and regulate intake of saturated fats that are associated with heart-related complications.

You can eat unsaturated fat-rich foods that are healthy and nutritious, such as fish, legumes, and whole grains. Sugary and processed foods are not healthy and should be avoided. Additionally, processed meat products and baked and fatty foods are not suitable for weight management programs. Weight loss programs are linked to your dietary plans to ensure that the weight loss program is effective.

Undertaking a healthy dietary lifestyle is crucial for your weight management. Your diet should contain fresh fruits and vegetables rich in vitamins, minerals, natural sugars, and fibers. The ingredients are ideal for weight loss since their calorie level is low.

In addition, fruits and vegetables are all-around weight loss foods and should be consumed regularly. Unfortunately, research indicates that 80% of Americans dont follow the fruit and vegetable routine recommended by health experts.

Getting involved in being physically active is essential for weight loss. More activity can improve your health and enable you to burn more calories than dieting alone. For example, even a moderate 30-minute walk once a day can result in significant weight loss compared to not exercising.

Fiber is a weight-loss secret that isnt well known. After being absorbed into your body, fiber bulks up, absorbing water in your stomach and gut and making you feel full. Fiber also aids in detoxification in your digestive tract. You can increase your fiber intake by eating extra fruits, vegetables, oats, whole grain bread, brown rice and pasta, beans, peas, or lentils. Fiber-rich foods have myriad benefits for your health and should be consumed more regularly.

When it comes to losing weight, psychology plays a crucial role. Using a smaller bowl to eat tricks your brain into thinking youre eating more than you are. To make smaller servings appear larger, use a smaller vessel. Youre more prone to overeat if you use larger plates and bowls. The psychological aspect is incorporated into your weight loss program to ensure your food intake is regulated.

Limiting yourself from specific treats does not help you lose weight; instead, it makes you crave for more. While on a weight-loss program, you can indulge in snacks because they may help you lose weight faster. However, you need to enjoy your treats in moderation for the best weight loss outcomes.

Making earlier plans on your diet enables you to avoid snacking, unhealthy meals, or fast foods. If you want to find better weight loss results, you need to plan for Breakfast, lunch, and dinner before. Planning for meals can be an uphill task, but its crucial for effective weight loss in the long run.

Your Meal consumption method is another psychological weight-loss approach. Eating consciously enables you to control your hunger and portion sizes while also preventing stress eating. Take more time to chew your food, set your spoon down between bites, and taste and notice the food as you eat it. When you eat hastily, your bodys natural hunger and fullness signs are disrupted.

Engaging in physical exercises is an ideal approach to burning calories. Exercises are therapeutic ways for your physical and mental health. You can maintain the right body mass index and weight loss by engaging your muscles. Your muscles act like a furnace that burns fat within your body, and incorporating workouts ensures your fat levels are reduced.

You can commit to physical wellness through workouts and successfully restore an optimal body mass index. Moderate to intensity activities are helpful for weight loss. In addition, the approach enables you to keep track of calorie balance. However, some health issues may limit you from engaging in physical activities, and its advisable to consult your health expert before engaging in a physical workout program.

Scientific evidence has showcased weight loss programs that are globally known to be effective in achieving weight loss. For instance, the Weight Watchers program has undergone multiple evaluations and studies to validate whether its functional. The findings on the effectiveness of weight loss programs are discussed below.

A 2015 study done by researchers compared the effectiveness of various weight loss programs. In addition, researchers did a review of randomized controlled trials ranging from 12 weeks to a year. Researchers concluded that Weight Watchers and Jenny Craig are some weight loss programs that offered better outcomes than the competing programs in the research. Additionally, the findings indicated that the Nutrisystem program had promising results but needed further scrutiny to verify the results.

Theres a need to modify your lifestyle and behavior to unlock optimal weight loss in the long run. Weight loss is about transforming your behavior, having the proper dietary lifestyle, and undertaking physical exercises. By combining the three aspects, your weight loss program becomes worthwhile. Researchers noted that people were likely to gain or lose weight if they avoided behavioral therapy. Participants in the weight loss program would enjoy their diet and have long-term weight loss results by adjusting their behavioral lifestyle.

A healthcare publication in 2018 analyzed masses of trials in determining the ideal weight loss program. A suitable weight loss program has the following features:

If your weight loss program incorporates the six traits listed above, it is the perfect model for your weight loss.

Unintentional weight gain may occur rapidly, continuously, or periodically due to various reasons. For example, certain medications or medical conditions may lead to increased body mass. Hormonal changes in your system may slow down your metabolism rate, causing weight gain. Additionally, chronic stress and insufficient sleep may cause changes in your body, leading to hunger and abnormal weight gain.

You can evaluate a suitable program for weight loss based on the hormonal changes, physical exercises, and changes in your diet. Weight management has myriad benefits, and weight-loss strategies prevent you from numerous health issues. Some of the benefits associated with optimal weight loss include:

Experts may recommend you have personalized weight management programs that effectively keep your weight at optimal and healthy levels. Its also essential to avoid the intake of certain medications that might alter the effectiveness of your weight loss program. In addition, weight management programs yield positive outcomes, including reduced physical strain and improved physical fitness.

Ultimately, theres a guarantee for improved health once you begin your weight loss program. The weight-loss strategies are many, and your health specialist can help you determine the ideal weight management program for you.

Following an intensive dietary lifestyle and behavior modification, your body will have hormonal and system changes that will lead to body mass loss. However, youll regain ideal body weight and healthy body functionalities after a consistent pattern.

According to the CDC, minimal weight loss has significant benefits for your health. For example, 5% to 10% body weight loss can restore your blood sugar level and lower your blood pressure, among myriad benefits. If you weigh 200lbs and lose 5% of the weight, it can significantly reduce the risk factors linked to obesity. Being obese predisposes you to many chronic diseases, and any slight adjustments to your body mass lower the risk of having a health complication.

There are numerous questions asked regarding how weight loss programs work. Weight loss Professionals have provided some of the responses to frequently asked questions.

A: Saturated fats are detrimental to weight loss. However, polyunsaturated and monounsaturated fats are beneficial. You can optimize weight loss and a healthy dietary constituent by consuming cold-water fish, avocado, tofu, healthy olive oil, and some nuts.

A: To maximize weight reduction, some experts recommend planning each meal. It may seem odd, but its an excellent way to focus, especially if youre a senior. When you dont plan ahead of time, you run the risk of snacking and eating unhealthy meals, which can destroy your dietary value for your weight loss program.

A: Studies show that maintaining a food diary can help you lose twice as much weight. Several weight loss programs recommend having a food journal to record your weight loss program. A diary keeps a record of your dietary lifestyle and your progress in weight loss.

A: Low-carb foods are common for weight loss, but your body requires carbs for energy. Its essential to avoid carbs contained in sugar-sweetened beverages like sodas and junk foods. Carbs obtained from fruits, vegetables, and whole grains help fuel your bodys energy since they have low sugar levels.

A: Following a diet and exercise program as an average person, you can lose 1 to 2 pounds per week. Some people can safely shed 3 to 5 pounds per week. The weight loss program youve selected determines the outcomes.

A: According to studies, a three-month weight loss program can help you shed roughly 10% of your entire weight. You should anticipate losing 2% to 5% of your body weight in the fourth month and then approximately 4 pounds every month.

A: Studies have shown that the time of day is not relevant to the overall caloric intake and dietary balance of weight loss. Several experts advocate eating 4 to 6 smaller meals each day for best weight loss.

A: The best weight reduction methods are intended to suppress your urge for food and prevent hunger. Eating the right foods, such as protein- and fiber-rich foods, can help you control your appetite. However, the quantity of food you take doesnt necessarily impact your weight loss as the quality.

A: When implementing the prescribed strategy, all weight loss programs on the list above are safe for you to follow. If you use medication or have a medical condition, you should see your doctor before starting a weight loss program.

Studies reveal that caffeine is one of the finest components to take when trying to lose weight. Its because caffeine increases metabolism, resulting in faster weight reduction.

A: While most weight reduction programs do not recommend the consumption of alcohol while on the program, some do allow modest amounts of alcohol to be consumed as a treat on occasion.

A: The best weight reduction programs today include restaurant-specific dining out recommendations. You might be able to look at the menu on your mobile app to see what you should eat. You should pick a balanced selection from the menu to align with your weight loss program.

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The Top 12 Best Weight Loss Diet Programs That Work in 2022 - Homer News

LONDON, April 22, 2022 /PRNewswire/ -- To mark Earth Day, doctors Alona Pulde and Matthew Lederman at Lifesum, the leading nutrition app that helps users to improve their health through better eating, have unveiled that if every Brit ate a Climatarian diet, it would be the equivalent of removing 85 million cars off the roads per year - or all the cars in the UK and Germany combined.

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"Eating a Climatarian diet can improve health and save our planet," says Lifesum's Dr Alona Pulde. "And the good news for meat and dairy-lovers is that it doesn't mean cutting these foods out completely. The main goal is to reduce animal products and eat more plant foods as these have a lower carbon footprint. It's about considering the origins of what you eat and reducing your CO2 impact by choosing eco-friendly options such as locally sourced, seasonal ingredients - and the equivalent of removing 85 million cars off the road would make a huge difference to carbon reduction."

The Climatarian Diet is one of the most popular diets on Lifesum, and, to get you started, Dr Pulde has created a 7-day plan, featuring healthy, nutritious recipes, including chicken and bean patties with potato and broccoli mash, and vegan bolognese and pasta.

From living longer to reducing the risk of diabetes, high blood pressure and cholesterol, Dr Pulde has unveiled the top 5 health benefits of eating a Climatarian diet.

Live longer. Shifting to a more plant-based diet could reduce both mortality and greenhouse gas emissions by up to 10% and 70% respectively by 2050.

Reduces high blood pressure, diabetes, and cholesterol. Plant-based diets have been shown to reduce your risk of high blood pressure by 34%, and reduce your LDL or 'bad' cholesterol by up to 30%.

Weight-loss and sustaining a trim weight. Choosing whole plant-based foods high in fibre, water, and nutrients and lower in fat, sugar and salt helps to take and keep weight off. Meat eaters are three times more likely to be obese compared to vegetarians and nine times more likely compared to vegans. And being overweight or obese was shown to increase the risk of heart disease by up to 28%.

Reduce depression and improve mood. An increased risk of depression is associated with diets high in red or processed meat, refined grains, high-fat dairy products and sweets - while a lower risk of depression and improved mood is associated with diets high in fruits and vegetables.

Healthy looking skin. The rich nutrient profile in whole plant based foods, including antioxidants, helps keep skin looking younger and healthier while reducing blemishes and improving acne.

Story continues

Despite the many health benefits, Dr Lederman acknowledges that some people might not feel enthused about eating eco-friendly food if they feel that it does not meet certain needs, for example, pleasure and joy. "Don't force yourself into the Climatarian diet, because doing so rarely leads to long-term results," says Dr Lederman. "Instead, try to address all of your underlying needs, for example, the need for more information, support or reassurance. Those on the Climatarian diet, or any diet, have just addressed the underlying needs that were preventing them from changing their behaviour in the first place."

And whether you are ordering food online or buying the weekly supermarket shop, Dr Pulde has shared the top questions to make better Climatarian choices to reduce carbon emissions.

How can I add plant foods to every meal? Plant foods, in general, are the most health promoting foods and have a lower carbon footprint.

What are the most sustainable fish? Familiarise yourself with reliable sources in your area and look for their labels to help identify the most eco-friendly choices.

Where can I choose chicken and pork, instead of beef and lamb? Meat production, particularly beef, requires more land and water, and has higher carbon emissions. Replacing beef for chicken can decrease your carbon footprint by nearly half.

Is this food seasonal and local? Choosing locally sourced, seasonal fruits and veggies helps to lower CO2 impact.

How can I avoid plastic packaging? The more minimally processed foods you include the healthier you will be and the lower the carbon footprint you leave.

Can I buy bulk instead of packaged? 30-40% of food is dumped in landfills and produces methane - a toxic greenhouse gas. And the situation in Ukraine and Russia is making the need to preserve and reduce food waste even more important. Buying in bulk, planning ahead and buying only what you need can help to decrease food waste, unburden our overflowing landfills, and reduce greenhouse gas emissions.

Where can I fit beans, lentils and peas into my diet? These eco-heroes are delicious and nutritious, and replacing beef with lentils and beans could get us up to 74% closer to meeting our carbon emissions.

Can I try whole instead of refined grains? Choosing brown rice over white and whole wheat or lentil pasta over refined improves not only your health but your carbon footprint. Grains (oats, barley, wheat, rice), in general, use up less water than other crops. And whole grains have the added benefit of eliminating additional energy needed for processing.

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Lifesum reveals that eating a Climatarian diet is the equivalent of removing 85 million cars off the roads - Yahoo Finance

Are you contemplating adding intermittent fasting to your low-carb, keto routine with the hope of intensifying your weight loss or speeding up your metabolic improvements?

Then you just might be wondering how best to break your fasts. What should you eat first? What gives the best results? What do you need to watch out for?

If you are new to fasting, or have had trouble in the past coming out of a fast, this guide can help you plan and execute the best ways to begin eating again after short or longer-term fasts.

Check out Diet Doctors Coaching Intermittent Fasting course its not just for coaches!

Historically, the word breakfast described the first meal of the day no matter when that meal occurred. It wasnt until the 15th century that the word started being recognized as the meal you consume shortly after waking.

Nowadays, with intermittent fasting gaining popularity, the meaning of the word breakfast is going back to its original roots. Breakfast for the intermittent faster is the meal consumed when you choose to break your fast, be it 6:00 AM or 6:00 PM.

Fasting, especially for religious purposes, has been a common occurrence for centuries. And generally, throughout most of human history, not much concern was given to how to break the fast.

However, in an age of poor dietary advice, when we are told to eat all day long and when hyper-palatable highly processed food abounds it can take a little more planning to resume eating in a way that achieves the most physical comfort and most effective results for your long-term health and weight loss goals.

Every night when we stop eating and then go to bed, we go through a short-term fast until our first meal of the next day. Depending on when you ate dinner and when you consume your first meal after you wake up, you can easily go through a 12 to 16-hour fast with no physiologic change to digestive functions.

Although there is no clear consensus or accepted definition about what the cut off is between a short and a long-term fast, Diet Doctor defines anything less than 24 hours as time-restricted eating, fasts between 24 and 36 hours as a short-term fast, and anything longer than 36 hours a long-term fast.

Time-restricted eating and short-term fasts dont require specific precautions when breaking the fast. Just remember it is a good idea not to binge on highly-processed, sugary, or high-carb foods because you will undo the advantages of the fast. Plan to eat a wholesome, low-carb, high-fat meal, such as any of the meals featured in the Diet Doctor recipes, and you will be just fine.

Want to try intermittent fasting?

With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food. Take this 1-minute survey to get your plan!

Longer-term fasts are different. Resuming eating after a longer fast takes more planning and care.

As we start to incorporate fasting into our routines, our bodies physiologically take a bit of time to adjust to the new regimen, especially if we used to eat constantly. As chronic eaters, our bodies are constantly spending metabolic energy producing digestive enzymes to process the food were consuming. This changes when we first start fasting. The digestive enzymes are not needed or produced.

If youve been fasting long enough for your body to slow down its production of digestive enzymes, then you may experience some gastrointestinal distress when you start to eat again. This often comes in the form of:

Apart from shortening the duration of your fast, the best way to minimize side effects is to plan the best food to eat when you break the fast.

Until your body understands that youre not in a state of stress but rather just eating less often, you might want to avoid eating foods that are tough on your system. Some people know that certain foods bother their digestive tract more than others. If you have problem foods, you should avoid them initially when you resume eating.

In general, weve found that these foods (and drinks) are the most problematic foods for people to consume when breaking their fast, although some tolerate them just fine:

Weve found in our Intensive Dietary Management Program the following protocol works best for those who experience distress while breaking their fasts:

If you follow this protocol and still experience problems, you can consider a tablespoon of psyllium husk in a cup of water. Some find this can help while others may find it increases bloating. If it helps you, the next time you are fasting and are about to resume eating, you may want to try the above protocol but add in a tablespoon of psyllium in water at the start.

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Avoiding alcohol, especially binge drinking, is very important when coming out of a fast of more than 36 hours. Heavy consumption of alcohol could trigger alcoholic ketoacidosis, in which ketones are very high in the blood, but unlike diabetic ketoacidosis, blood glucose is usually dangerously low.

The main symptoms are vomiting and abdominal pain. It is most common in people with alcohol addictions or strong dependence on alcohol who do not eat for a number of days and then drink heavily. However, it has been reported in individuals of all ages who have drunk heavily with little or no food intake.

Refeeding syndrome is a very rare side effect of resuming food consumption after periods of malnutrition or extended times without eating. Its defined as the potentially fatal shifts in fluids and electrolytes that may occur in malnourished patients.

The key clinical markers of this are very low blood phosphorus levels, or hypophosphatemia, as well as low blood serum levels of potassium, calcium and magnesium. These shifts can cause heart rhythm abnormalities, cardiac failure, respiratory problems, convulsions or coma.

Refeeding syndrome was first described among the severely malnourished North Americans who were held as Japanese prisoners of war during World War II. It has also been observed upon the treatment of long-standing anorexia nervosa and alcoholic patients in recovery.

During the refeeding period, insulin and counter regulatory hormones such as cortisol and noradrenaline are suddenly re-activated. This causes the movement of the major intracellular ions like phosphorus, potassium, calcium and magnesium into our cells. However, due to the overall depletion of our body stores, this becomes quite excessive and leaves us with too little of these ions in the blood. This is what causes the major symptoms of refeeding syndrome:

These symptoms typically appear within two to four days of the start of refeeding.

Currently, most of us are over-nourished rather than under-nourished. But that doesnt mean you shouldnt exercise caution. Certain groups of individuals are at a higher risk for developing refeeding syndrome than others:

There are several ways you can reduce your risk of developing refeeding issues when you do break your fast:

When doing short fasts less than 36 hours, you dont need to worry too much about what you eat when you break your fast.

Stick to low-carb, high-fat meals such as any of the recipes on the Diet Doctor site that seem appealing to you. Try not to eat too much. Fasting is never an excuse to gorge yourself when you resume eating.

For longer fasts, plan how you are going to end them. Resume eating with a small meal and eat slowly. Start with a nourishing bone broth or some psyllium husk in water. Eat a small fresh salad of tomato and cucumber and keep your protein on the light side, such as fish or chicken, and small about the size of your palm or a deck of cards.

For more resources on intermittent fasting check out the other Diet Doctor guides and videos below.

/ Megan Ramos

Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial!

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Intermittent Fasting: How to Break Your Fast Diet Doctor

Eating too much sugar may be the most apparent dietary faux pas you can make after all, your body immediately feels the after effects of a sugar rush, and the inevitable dreaded crash that follows. Over time, however, your body may become accustomed to the copious amounts of sugar you consume, maybe without you even realizing it; added sugar has a funny way of sneaking into everyday items that you don't even associate with being sweet. And since items high in added sugar are often lacking nutrients, eating sugary foods can often lead to uncontrolled weight gain over time. Before you know it, you may be unconsciously reaching for sugary sweet treats at the end of every meal (even if you are full!) as a love of sweets turns into an unhealthy sugar habit and extra pounds.

Want to tame your sweet tooth? Join our exclusive GH+ Club to unlock access to Good Housekeeping's 21-day sugar detox plan, which will ease you out of your sugar cravings and help you form a healthy relationship with the sweet stuff.

Stefani Sassos, MS, RD, a registered dietitian within the Good Housekeeping Institute, explains that excessive sugar can spike your blood sugar levels... and then turn into a sudden drop off afterwards. This is why you may feel super fatigued in the moment, or push through a huge mood swing, in any given afternoon. Over the long run, however, eating too much sugar can greatly influence your risk for heart disease and type 2 diabetes, chronic dietary inflammation, and severe fatigue, among other physical risks. "There's a ripple effect on your body, as it can get accustomed to lots of sugar," she adds, citing habits like a daily office donut or sugary sweet coffee drink. "Over time, it becomes this difficult thing to decipher: Am I addicted to this, did I train my body to crave this food?"

You may believe that cutting out all sugar entirely from your diet is the best solution. Sassos, however, says this isn't the case for those with years of unhealthy sugar habits under their belt: Simply cutting out sugar or cycling through compensatory behaviors (like "running it off" after eating third helpings of dessert) can lead to even more unhealthy eating patterns down the line. Whether you like to call it a detox or think of it more like a "reset," she argues a long term lifestyle change is the surest way to kick the bad habit.

A sugar detox may help you bring your sugar consumption into moderation, away from the levels that average Americans consume in any given day. While Sassos notes that the American Heart Association recommends less than 25g (about six teaspoons) of sugar daily for women, and 36 grams (about nine teaspoons) for men, the organization notes that the average American consumes 77g; an immediate block on all sources of added sugar would be hard to sustain for most anyone, Sassos points out. You'll need to work on reducing your intake slowly,targeting packaged foods that can be swapped with better-for-you alternatives.

It's important to discuss any long-term changes to your diet with your primary healthcare provider before implementing lifestyle changes.

Below, we're exploring the best ways to effectively "reset" your system in the short term, and encouraging more sustainable ways to wean off a sugar habit for those who need long term change.

Discover the root of your endless sweet tooth by adapting your daily routine first; you may find your body responds immediately (goodbye afternoon sugar crashes!) "You want to prioritize food that can anchor sugar in your diet, so that it's not releasing into your blood stream so fast (hence the crashing)," Sassos explains. "Protein and fiber are two things that can help you avoid a sugar rush and crash in a given day, especially if you know you've overdone it... incorporating those two things in your daily routine can stabilize your blood sugar."

Here are other ways to change your daily habits right now:

Interested in seeing if cutting back on sugar more drastically may improve your day? A good way to get started, especially for those who have never targeted sugar in their diets before, is following a 7-day program. The experts behind Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back have crafted a day-by-day guide that won't deprive you of all sugar at once.

You'll focus on targeting bad behaviors and examine the items that you routinely reach for in your kitchen. Each day, you'll focus on pairing back added sugar in your beverages, breakfasts, lunches, and dinners, plus a few smart tips for better snacking moments.

Regardless of whether you follow the book or not, you should reevaluate these staples currently in your diet, among others:

A 7-day plan can help you optimize your diet to be closer to the ADA's recommended daily sugar intake, and also to make better choices after you've eaten too much sugar (it happens!). If you find yourself feeling more energized and better, you may think about a longer diet change in the future Sugar Shock also provides a 21-day meal plan and shopping list. That plan could help you grow into good lifelong diet habits with targeted recipes, meal plans, and shopping lists.

Deciding to do a longer detox or adopting a prolonged low-sugar or no-sugar diet (after speaking with your healthcare provider first) could help you improve your health beyond simply targeting sugar. You may realize that you finally need to correct other lifestyle choices that cause fatigue, like poor sleep hygiene, or even take a look at your hormone levels in a screening with your doctor.

Restructuring your daily meals for longer than a week can help you realize that sugar might not be totally to blame for all of your sluggish behavior. Sassos says making a longer diet change can push you to also prioritize getting enough sleep each night, and also work on ensuring you're properly hydrated each and every day. "Getting enough sleep and drinking enough water are often neglected," Sassos says. "No one prioritizes this in their routine, and yet they're the simplest things that you can do for your body for overall health and to wardoff sugar cravings."

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