Maintaining a moderate weight has many health benefits for teens and people of all ages. Although losing weight can be difficult, practicing good habits and receiving support from family members can help teens lose weight safely and gradually.

Obesity is a growing problem among adults and children alike. In fact, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), around 20% of people aged 1219 years have obesity.

This article looks at how teens can lose weight and maintain a moderate weight while avoiding disordered eating.

When trying to lose weight, people especially teens need to ensure that they are getting their recommended daily quota of nutrients. Not doing so could affect their growth and development.

Being hungry may also impact a teens education, as they may find themselves unable to concentrate at school.

Teens who are aiming to lose weight should be careful to do so while still eating enough to meet their caloric needs. This reduces the risk of nutrition negatively affect their education.

Disordered eating may also be a concern for some teens, as eating disorders occur most frequently in this age group.

By adhering to the following tips, teens can maintain a moderate weight in a way that avoids disordered eating and helps build lifelong healthy habits.

Anyone who is concerned that they or someone they know may be experiencing disordered eating can find a list of symptoms on the National Eating Disorders Association website, along with a confidential helpline, text option, and chat support services.

A teen and any family members who may be supporting them in their weight loss or maintenance goal can adopt the following habits.

Instead of reaching for a candy bar or bag of chips, the NIDDK recommends recharging with a piece of fruit, some baby carrots, or some hummus with a selection of sliced vegetables.

Some people may reach for food when they do not know what else to do. Instead of snacking when bored, people should try to find hobbies and activities that can distract them. Some examples of activities to try include walking the dog or helping with chores.

A 2017 paper recommends mindful eating as a way of promoting healthy eating behaviors. Mindfulness is a practice based on Zen Buddhism.

According to the paper, mindful eating supports practitioners sense of who they are by assuring them that they are OK in a nonjudgmental and self-accepting way. It encourages them to appreciate food rather than restricting it and starving, by having a beginners mind and patiently appreciating each moment with full awareness.

People should try to consume fewer than 10% of their daily calories from sugar, according to the NIDDK.

For example, instead of ice-cream or baked desserts, a person could opt for a banana or another naturally sweet fruit.

Often known as junk food, processed foods are calorie dense but have low nutritional value. They can also be high in saturated fats.

Although someone can eat these occasionally, teens should make sure that they do not form the basis of their diet.

A 2015 study suggests that teens are less likely to diet, binge eat, and attempt to control their weight in unhealthy ways if their parents support them in their healthy eating goals by demonstrating healthy eating habits and the importance of being active rather than having weight-focused conversations.

One of the best ways to lose weight or maintain a moderate weight is for a person to consume fewer calories than they burn each day.

Being active is a great way to burn more calories, and the United States Department of Health and Human Services recommends that teens aim for at least 60 minutes of moderate-to-vigorous activity per day.

As well as aiding weight loss, physical activity can help improve cognition, bone health, overall fitness, and heart health. It can also reduce the risk of developing depression.

Teens need fats to develop and grow. Dietary fat needs are higher for children than adults, yet people often avoid fats when trying to lose weight.

Some fats are better for health than others. Instead of cutting out fat entirely, teens should try to opt for healthy unsaturated fats, such as avocado, olive oil, nuts, seeds, and oily fish.

Some studies suggest that there may be a link between insufficient sleep and having a higher weight.

Other studies suggest that teens require more sleep than adults, with a recommendation of 910 hours sleep per night. Teens should, therefore, make sure that they get adequate sleep to maintain a moderate weight.

Another thing to try to lose weight or maintain a moderate weight is to control ones portion sizes. For example, instead of eating an entire sharer bag of chips in one sitting, consider splitting it up into smaller portions.

Consuming smaller portion sizes will decrease the number of calories a person eats in a day, which can, in turn, help aid weight loss.

One downside of trying to lose weight is that people may worry about feeling hungry. Loading up ones plate with vegetables can help prevent that.

With vegetables containing fewer calories per 100 grams than most other food types, they also have the added benefit of being high in vitamins, minerals, and fiber, which can help a person feel more satiated after eating.

Making changes slowly can be more effective than changing a lot of different things at once. By setting small goals and making small changes, people are more likely to succeed.

Teens should make sure that their goals are realistic to allow them to stick to their routine in the long term.

The Polycystic Kidney Disease Foundation cites studies suggesting that 37% of people think that they are hungry when they are actually thirsty.

By staying hydrated, people can stave off those mistaken hunger pangs. It may also be useful for people to drink a glass of water before every meal to help boost feelings of fullness.

Avoiding the following can help people meet their weight goals and stick to healthy habits.

Cutting out certain foods entirely can make a person want them even more. So, if a person avoids all treats, they may begin to feel resentful, which may mean that they do not see success with their weight goals.

People should try to be mindful of how many calories they are drinking. Sodas, energy drinks, and many other beverages have added sugar, which can contribute to a person consuming many more calories than they realize.

It is important that people stop eating when their body tells them that they are full. People may consume unnecessary calories by eating even after they are no longer hungry because there is a widespread belief that people should empty their plates.

Preparing smaller portion sizes can help prevent wastage, as can storing leftovers for later.

Skipping meals may cause someones metabolism to slow down or make them feel so hungry that they overeat at the next meal.

If a person is short on time, they could choose a piece of fruit, such as an apple or a banana, to take with them.

It can be disheartening to not see much of a difference immediately, but weight loss takes time and should be more about making lifestyle changes and becoming healthier than the numbers on the scales.

When people hit their weight goals, they should celebrate them. However, they should try to avoid celebrating them with food.

Consider buying new clothes or hobby-related equipment as a reward to prevent associating food with rewards.

Losing weight and maintaining a moderate weight can be difficult, but using the tips above, teens can make sure that they stay healthy and minimize their risk of developing a variety of different conditions.

Maintaining a moderate weight may also help teens maintain confidence and a positive self-image.

Receiving support from family members can help make it easier for teens to manage their weight in a way that avoids disordered eating.

Original post:
Healthy weight loss for teens: Do's and don'ts - Medical News Today

Diet programs come in all shapes and sizes, and one trending diet is the carnivore diet. Although it might boast success in helping you lose a few pounds (maybe gainedduring quarantine?), you may wonder if its safe to eat nothing but meat. And how is the carnivore diet different from other carb-limiting meal plans, such as theketogenic (keto) diet?

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Dietitian Kate Patton, MEd, RD, CSSD, LD explains what the carnivore diet is and if its possible to indulge in too much meat.

The carnivore diet might seem like just the ticket if you love meat enough to eat it for every meal (hello, Ron Swanson). In this diet plan, you do just that: eat meat or animal products for every meal. Unlike keto, which limits carbs to a certain number per day, the carnivore diet aims forzerocarbs per day. You eat only meat, fish, eggs and some animal products; you exclude all other food groups including vegetables, fruits, grains, legumes, nuts and seeds.

The carnivore diet boasts weight loss, improved mood, as well as blood sugar regulation. It was founded on the belief that high-carb diets are the cause of chronic disease. However, there are drawbacks to eating nothing but animal protein and zero carbs.

Carbs get a bad rap. When you digest carbs, your body turns them into glucose to be used for energy. But if youre not exercising regularly to burn those carbs, they can quickly turn into fat. Therefore, too many carbs can pack on the pounds quickly.

Carbohydrates are your bodys preferred energy source what its accustomed to using for energy, says Patton. But if you dont eat carbs, your next resort is burning fat. And that comes from burning fat in foods you eat or your own body fat. She says people tend to feel good once theyre off carbs because they dont have any wild swings in blood sugar, and eating meat is not as inflammatory. But she warns: Too much animal fat can cause inflammation too.

According to Patton, the absence of carbohydrates is what leads to the weight loss associated with the carnivore diet, but carbs are your bodys preferred energy source. And you can have some serious side effects living off a meat-only diet.

Carbs in their basic form provide fuel for your body. And there are a lot of good-for-you carbohydrates that are loaded with fiber, vitamins and minerals. The best carbs are the ones that most closely resemble how they occur in nature not processed or refined. Some to consider are:

Simple carbs desserts, sugary candies, cakes and pies are the ones to avoid. These are typically full of preservatives, white sugar and flour and are notorious for causing inflammation and weight gain especially around your middle. These carbs are also known contributors to many adverse health conditions such as Type 2 diabetes (thus, the flux in blood sugar), obesity and high blood pressure. So of course if you cut them out of your diet, youll feel better with less weight and fluctuations in glucose levels. But you dont need to omitallcarbs for health benefits. In fact, you can do real damage to your body in doing so.

The carnivore diet at its core is extremely restrictive. And when you omit entire food groups from your diet, theres bound to be consequences.

The carnivore diet is super low in fiber, which will cause a lot of constipation, says Patton. And the risks become much more serious than a failure to poop.

If you have a pre-existing chronic condition, like high blood pressure, high cholesterol, any history of stroke or other cardiovascular diseases, you should definitely not try this diet, Patton says pointedly. Even if you have digestive issues, this diet can make things worse with all that protein and fat, which takes a lot longer to digest.

The carnivore diet is high in saturated fats which can cause elevated LDL or bad cholesterol and put you at risk for heart disease. Whats more, many different kinds of processed meats like bacon and some lunch meats are loaded with sodium and have been linked to certain types of cancer. And a diet high in sodium can cause kidney problems and high blood pressure.

Patton doesnt mince words when it comes to this question.

In my opinion, no.

If youre a believer in everything in moderation, this diet isnt for you. The best diet is one thats balanced and includes a variety of different foods from several food groups.

It really is about finding a balance in whats right for you.

Read more here:
The Carnivore Diet: Can You Have Too Much Meat? - Health Essentials from Cleveland Clinic

Most people think of weight loss as a formula: Burn more calories than you take in. However, there are other factors that also play into itsome of which may be preventing you from reaching all of your weight loss goals. Gary Foster, Ph.D., Chief Scientific Officer at WW, and author of The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss reveals to Eat This, Not That that many of the fundamentals of losing weight have nothing to do with food or exercise. Read on for Dr. Foster's tips for losing weightand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

People think being tough on themselves is helpful: the tougher the better. However, Dr. Foster points out that self-compassion always wins over self-criticism. "Being hard on yourself leads to more anxiety, less confidence and feeling less motivated," he says. Practicing self-compassion has many wellness benefits. "For instance, it can help you better maintain a healthy diet, take care of your health (e.g., eat well, be active) even when you're ill or stressed, and feel more motivated to be active for positive, internal reasons (e.g., it's fun, it makes you feel good) rather than feelings of guilt or external pressure. You are your most important ally."

Dr. Foster warns against buying into societal belief that your weight or shape is an indicator of your value. "Your worth cannot be measured on the scale," he says. Additionally, many people believe that the more critical they are of their bodies, the better they'll do on a weight loss journey. But that's not the case. "Negative body image stops you from engaging in health-promoting behaviors and activities," he points out. To help develop a more positive body image, he suggests celebrating all the things your body does. "Placing value in your body's utility rather than its appearance will help you not only be less critical about your physical self, but also less fixated on weight and shape as the sole measures of health and well-being. For example, instead of saying my arms or legs are too this, or too that, focus on what your arms can do for you, such as hugging your kids or loved ones, or what your legs can do for you, like helping you climb stairs and move throughout the day."

You don't have to go on the weight loss journey alone. "Having a community of like-minded allies is a key component to helping you to reach your health and wellness goals," notes Dr. Foster. "They can be a source of inspiration and a sounding board for when you do face setbacks." He notes that there are multiple studies finding that those with a social support system are more likely to engage in healthy eating and physical activity behaviors, less likely to regain weight or turn back to unhealthy eating or physical activity behaviors, and more likely to lose weight than those that go it alone.

Goal setting is key, and the more specific, the more likely you are to achieve it, Dr. Foster reveals. "Think about the what, when and where. Deciding 'I'll walk more this week' won't be as effective as a specific plan like, 'I'll walk on Monday, Wednesday and Thursday from 5:30-6:00 pm at the park,'" he explains. Pick goals that are reasonable rather than dramatic or draconian. "So instead of 'I will never have dessert,' commit to something more reasonable like, 'I will limit dessert to 1 night each week.' Small, realistic changes lead to sustainable results over time."

When the actions we take are rewarding or satisfying, we're more likely to keep doing them, Dr. Foster notes, citing research. In other words, the actions are reinforcing. "By making activity more reinforcing, we can start to be more active and make it a habit." When you can't find an activity you enjoy, making the experience of being active enjoyable can help you repeat it. "There are many ways you can make the experience more enjoyable. For example, enlisting a family member or friend to do it at the same time. Or, saving something you want to do for a time when you are being active, only watching your favorite show when you're on the treadmill, only listening to the new music you downloaded or your favorite podcast when you're walking."

Setbacks to not equate to failure. "It is not about IF you have a setback, it's about WHEN you have a setback and HOW you respond to it," Dr. Foster explains. There are two keys to effectively managing setbacks. The first? Recover quickly. "Just because you did something in the afternoon that goes against your initial goal, doesn't mean you have to throw the rest of the day away. For example: if you ate more than you wanted to at lunch, you can get back on track at dinner, you don't have to wait until the next day or 'I'll get back on track on Monday.' One slip (no matter how big you think it is) can't derail your journey. Get back to your regular routine as soon as you can and put the setback in your rear-view mirror." Also, learn from your setbacks. "Think about 'how' it happened and what you can learn from the experience," he urges. "Avoid asking 'why' it happened since it usually leads to self-critical thoughts that are inaccurate and not actionable (ex: I have no willpower). Identify what got in the way and how you can try something differently next time."

RELATED: The #1 Key to Weight Loss, According to Experts

By recognizing your eating habits, you can change your environment to make it easier to manage, notes Dr. Foster. "For instance, if you work at home, try to separate your eating area from your working area, or put food away from your pantry, to avoid mindless eating. Research shows that people who consistently behave in 'healthy' ways do so by relying on habitsskillsnot willpower. That's because they don't spend lots of time deciding whether or not to make a healthy choice, or struggling with urges that can pull them off track. They've set up their environments in this intentional way or chose such environments to help set them up for success." And now that you've got a great foundation, don't miss these additional 19 Weight Loss Foods That Really Work.

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Weight Loss Doctor Says This Drives Your Weight Loss | Eat This Not That - Eat This, Not That

Ive been fat for most of my life and with that comes an ever-changing inventory full of weight loss techniques that Ive never asked for. People swear these tips are for my personal wellbeing and not at all because theyre uncomfortable with a fat woman sitting next to them on an airplane, SO uncomfortable, in fact, that theyd be cool with my mouth being magnetized shut.

What I expect when someone tries to sell me on a diet is the (insert food or drink here) diet, you know, that diet where all you do is eat or drink one thing? The one that finds that one person who swears that they lost weight from eating nothing but potatoes or cabbage soup? The one that experts react to like this:

via GIPHY

But the DentalSlim sounds like a straight-up medieval torture device, something obviously bad for your well-being but its promoted positively because sure, its dangerous, but at least you wont be fat anymore.

Heres what the University of Otago says in their article about the DentalSlim:

DentalSlim Diet Control is an intra-oral device fitted by a dental professional to the upper and lower back teeth. It uses magnetic devices with unique custom-manufactured locking bolts. It allows the wearer to open their mouths only about 2mm, restricting them to a liquid diet, but it allows free speech and doesnt restrict breathing.

The lead researcher of this delightful Jigsaw trap, University of Otago Health Sciences Pro-Vice-Chancellor Professor Paul Brunton, goes on to say that the device is both safe and affordable, the perfect tool for folks battling obesity.

Obesity, of course, has been my primary concern lately, theres nothing else globally pandemic-y going on right now.

The device is fitted by a dentist, can be released by the wearer in case of emergency, and can be repeatedly fitted and removed.

Im not gonna pretend like I know a damn thing about dental care, but something tells me that removing and replacing magnetic devices on your teeth whenever you feel like it is bad. I wore braces for years and once they were on my teeth, they were ON my teeth until my dentist removed them. I didnt have a killswitch for them, then again, they werent made for the sole purpose of making sure my fat ass could only drink smoothies.

Like. Do I take them off when I sleep?

Can I brush my teeth?

What is your definition of an emergency that would require their removal?

Professor Brunton goes on to say that, The main barrier for people for successful weight loss is compliance and this helps them establish new habits, allowing them to comply with a low-calorie diet for a period of time. It really kick-starts the process. Followed by,It is a non-invasive, reversible, economical and attractive alternative to surgical procedures, and ends with, The fact is, there are no adverse consequences with this device.

Um.

Okay.

A couple of hours after the tweet was made, more information about the DentalSlim was added to the thread in an attempt to make it sound like it was more than a poster child for fatphobia because, it um, sounds like the poster child for fatphobia.

If youre curious, in the article shared about the device, this is a small, easy to miss paragraph caked between passages that reveal the alarming percentage of obese people in the world and how those who used the DentalSlim felt better about themselves after finally finding a way to face this, quote, global epidemic.

Needless to say, social media was not kind about this horrific method of weight loss.

Note: the article about the DentalSlim actually references this because yes, there was, in fact, a period where wiring peoples jaws shut was used as a way to lose weight.

The practice of surgically wiring peoples jaws shut became popular in the 1980s, but it came with risks; vomiting brought with it the risk of choking and after 9 to 12 months the patients developed gum disease. In some cases, there were continuing issues with restriction of jaw movement and some developed acute psychiatric conditions.

If you want to read more about that tasty nugget of 80s nostalgia, theres an entire report right over here. I guess Brunton has decided to evolve wired jaws into magnetized ones? Im sure thatll be fine, right?

For arguments sake, I suppose we should ask, are liquid diets an effective method of weight loss? Well, according to this U.S. News article the short answer, like most of these crash diets without any medical professional on hand, is yes followed swiftly with, Youre doing more harm than good.

It is restrictive (of calories), so you will lose weight, says Wesley McWhorter, the director of culinary nutrition for the Nourish Program at the Center for Healthy Living at The University of Texas Health Science Center at Houston School of Public Health. In general, weight loss is basic math: Consume fewer calories than you burn, and you lose weight. Thats why this and any restrictive, low-calorie diet will work short-term.

But that comes with a caveat: Is it sustainable? Absolutely not. Is it healthy? Absolutely not, McWhorter quickly adds. He is far from alone in that belief. Following a liquid diet is not a good long-term strategy for weight loss, says Kristen Smith, a registered dietitian, bariatric surgery coordinator for Piedmont Healthcare in Atlanta and author of ablogthat promotes healthful eating.

Not to mention that things like the DentalSlim assume that the key to weight loss lies solely in restricting someones ability to eat. It also doesnt take into account the dangers of forcing this on your body. As McWhorter says (in regards to liquid diets), this is a temporary solution that isnt even a solution because its not sustainable, not healthy, and just an all-around bad idea when it comes to taking care of your body.

Now take that and add magnets IN YOUR MOUTH.

While Im glad to see the overwhelming response of what the ever-living fuck in regards to magnetizing your mouth, its frustrating that there are groups so uncomfortable with my body that they spend time and resources to create something thats so obviously awful. Its also a reminder of how fatphobic our society is. There are plenty, and I mean PLENTY, of lose weight feel great methods that are praised even iftheres evidence of them doing more damage to your body.

Even if Ive come to expect disdain for my body, its still shocking to see, in a time where were facing a literal pandemic, that this is what a group of researchers felt the need to focus on.

I hope everyone keeps this same energy when the next research group makes something just as horribleif not morehorrible than this.

(Image: University of Otago)

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"DentalSlim Diet Control" Device That Magnetically Restricts Users to an All-Liquid Diet Is Officially My Villain Origin Story - The Mary...

My name is Roxanne Mullenberg, and I'm a 42-year-old bank project manager living in Fargo, ND.

My entire family is the definition of big-boned: I'm 58 and have struggled with my weight my entire life. Because of that, I never had good self-esteem. My mom tried to cook healthy meals, but my parents were feeding four kids plus themselves on a working-class budget, and we all know that fresh food is more expensive.

As an adult, Ive always seen 350 pounds or so on the scale. I tried weight loss programs here and there that never worked. This was before apps, and manually counting calories was exhausting and not realistic. I tried a program where I drank shakes, but I never felt full or satisfied, and I actually gained weight. I also tried joining a gym, but I could never focus on nutrition at the same time as exercise; it was one or the other, and I never saw much change.

Roxanne Mullenberg

My sister also struggled with her weight, and in 2014, at 39, she had gastric sleeve surgery. After a few days at home, she had to be readmitted to the hospital, and she died from a blood clot from the surgery. Not only was I dealing with suddenly losing my sister, but I also became a single mom overnight: I adopted her four-year-old son, Ryan, with whom Ive always shared a special bond. My sister always wanted us to be close, and now I wonder if she knew somehow that she wouldnt always be around.

After what happened to my sister, I knew surgery would never be the weight loss path for me. Yet I wanted to get healthy for Ryan, to make sure I would be here, and to have more energy to be the best parent I could be. Of course, now that I am a single parent, this would be more challenging than in the past. Im really good at caretaking and giving to others, but not very good at taking care of myself. Losing weight always came in second to showing up for Ryan or my nieces eventseven if that meant grabbing fast food or something from the concession stands at their games.

A few years later, I was at a family reunion when my moms cousin came up and asked, Do you have a thyroid issue? I said not one I knew of. She told me she had a thyroid issue, as did all of her sisters. (The thyroid is a butterfly-shaped organ that creates and produces hormones that play a major role in metabolism.) I hadnt realized there was any family history of this. So at my next checkup, I mentioned it to the doctor. She ran blood tests and called me that day to say I had an underactive thyroid, and prescribed me medication. I started taking the prescription and made an effort to eat better but I only lost a negligible amount of weight. I wasnt feeling good or proud of how I looked, so I decided I wanted to put in the work to lose more.

Shortly after that, about two years ago, my office set up a summer walking challenge, and I signed up. My goal: Walk 400 miles by September. Having a concrete challenge really motivated me and gave me a reason to exercise. The accountability was also super helpful. Every week, they sent out an email to everyone with each participants mileage recaps, and, heck yeah, I wanted to be one of the top participants! I finished in the top quarter of the group, logging 4 to 5 miles a day.

Fargos weather isnt great for walking year-round, but I didnt let that stop me. I stuck with my outdoor walks during bitterly cold, 20-below days.

Ive kept it up, and Im still walking 4 miles a day. I wake up and walk in the morning, then do 40 minutes at lunchtime every day, then do another walk at night. I split up my 80 to 90 minutes of activity a day because I would never have that uninterrupted stretch. I even walked a 10k for my 42nd birthday this year.

Fargos weather isnt great for walking year-round, but I didnt let that stop me. My goal this winter was to walk at least one of my miles outside each day to get some fresh air and make it feel different from all my indoor activity (like walking around the house while on phone calls). Over the winter, that meant forcing myself outside during bitterly cold, 20-below days. Id put on wool socks, big boots, snow pants, and go, even when there was a no-travel advisory. Whether its raining, snowing, sleeting, hailing, minus-20 degrees, or 95 degrees, Im going to be out there.

Even with walking consistently, the weight wasnt coming off. I knew I also had to change my eating habits. Coworkers at the bank recommended that I try Profile by Sanford, a health and nutrition program developed by medical experts at Sanford Health, one of the worlds largest healthcare providers. When you join the program, youre paired with a health coach (that you meet with in-person at one of their retail locations or online) to get a custom meal plan and learn sustainable lifestyle changes. There are essentially three phases for Profile: Reboot, Adapt, and Sustain. Starting with the Reboot stage, I had a protein shake in the morning; another one as a mid-morning snack; a protein shake and 2 cups of veggies and a fat (like avocado or olive oil) for lunch; then, a Profile fiber tea and Profile protein bar as an afternoon snack. For supper, Id have a protein (like chicken or fish), 2 more cups of veggies, and a fat, followed by another shake. Though I was hesitant about any plan that incorporated shakes because of my past experiences with that being all you ate, these ones tasted great, were in addition to real food, and were perfect for my on-the-go lifestyle, so I didnt have to stop at a drive-through.

I'm in Adapt now, the second phase, which means I can swap out more shakes and bars for fresh foods and can have starches and fruit. The goal while moving through the phases is to have fewer packaged products and more fresh foods that you make yourself. Profile offers some pre-made food items, but other than shakes, bars, and tea, I mostly grocery shop and make my own meals. I got a customized meal plan from my coach with lots of healthy ideas and even grocery lists. I like the meal plans because I dont have to think about what to eat or try to make the right decision because its already laid out for me.

Now, rather than using the drive-through, I have a shake, or I always have a bag of prepped celery or cucumbers in the car to eat instead of fries. Ive had to adapt how I think and spend some extra time preparing food. Im doing something for myself for once, which is a mindset change. Im investing in myself, my health, and my future.

Roxanne Mullenberg

When I started with Profile in February 2020, I was at 358 lbs. Now Im at 209, so 149 lbs down! Ive gone down 10 pants sizesgetting a whole new wardrobe is fun! Ive had other major wins, too. Before, my blood pressure was concerningly high and I was close to requiring medication, and now its drastically dropped to a healthy range. Im feeling more comfortable in my own skin. I have more energy, and as Im gaining confidence, Im more willing to try new things.

Ryan is 11 now and wants us to go on bike rides together, so working up my confidence and muscle stamina for longer rides is my next goal. I also used to think runners were crazywhy would you do that unless you were running from something?but now I think about how much more quickly I would get my steps in and its appealing to me, so I might try training for a 5k run next. I have walking down, so now its asking my body, What else can I do? These days, Im up for new challenges, and nothing can slow me down.

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'I Walked off Nearly 150 Pounds' - Prevention.com

Coconut meat is the white, fleshy inside of a coconut. It has a sweet taste. Alongside coconut milk and oil, coconut meat has become a popular snack and ingredient in cooking, partly due to its many health benefits. People can eat coconut meat either fresh or dried.

Coconut trees are brilliant sources of food, oil, fiber, and wood. The large fruits of the coconut palm contain coconut water, milk, oil, and meat.

Read on for a guide to coconut meat, including the health benefits and potential risks of eating coconut meat.

One cup of coconut meat contains:

Much of the fat in coconut meat is saturated fat. However, this is mostly made up of medium-chain triglycerides (MCTs), or medium-chain fatty acids.

MCTs are important because the body converts them more easily into energy that it can use quickly, compared with other sources of fat.

There are many potential health benefits associated with eating coconut meat. The following sections will look at these benefits in more detail.

Coconut meat contains many antioxidant phenolic compounds, which fight free radicals and help prevent oxidative stress throughout the body.

A 2016 study of the compounds and fats present in various types of coconut found that the meat contained:

Having high amounts of oxidative stress has links with a number of different conditions, including:

Antioxidants tackle the cause of oxidative stress and can lower the risk of developing a variety of conditions.

The coconut oil in the meat of the coconut may help improve a persons levels of high-density lipoprotein (HDL), or good, cholesterol and lower the levels of their low-density lipoprotein (LDL), or bad, cholesterol.

The researchers behind a 2017 study involving 35 healthy 1825-year-olds instructed half of the participants to consume 30 milliliters of virgin coconut oil daily for 8 weeks.

They found that the levels of HDL cholesterol in those consuming the coconut oil were significantly higher than those in the control group. There was no difference in their LDL cholesterol levels.

Learn more ways a person can add coconut oil to their diet here.

One 2015 review noted that a small number of clinical trials and animal studies have explored the effects of MCTs on people with Alzheimers disease.

The review went on to say that these studies have reported significant cognitive improvements in people with Alzheimers disease, though it called for more research to make firm conclusions.

As well as having a number of health benefits, there are some possible risks to consuming coconut meat. Most of the time, these risks involve excessive consumption rather than eating it in moderation.

Consuming a lot of coconut meat means that a person will consume a lot of fats, including polyunsaturated, monounsaturated, and saturated fats.

One 2018 study suggested that the consumption of coconut should not exceed the United States Department of Agricultures daily recommended saturated fat intake, at less than 10% of a persons total daily calorie intake.

In 2016, researchers from Harvard University noted that having a high intake of saturated fats may lead to an increased risk of heart disease. However, most people especially those eating a typical Western diet do not eat enough coconut for the saturated fat in it to have an impact.

Learn how much saturated fat a person should have in their diet here.

Because coconut meat is high in calories, it can also contribute to weight gain if people eat a lot of it and do not reduce their calorie intake elsewhere in their diet.

Learn about the myth behind weight loss and coconut oil here.

Manufacturers may add sugar to processed coconut meat products during the production process. This means that although people may think that they are choosing a healthy snack, they could be consuming a lot of hidden sugar.

People should always check the label on food products.

As with most foods, there is always a small chance that someone may be allergic to coconuts. Coconut allergies are rare but can cause anaphylaxis.

People can eat coconut meat raw. They can either buy a whole coconut or find raw coconut in the refrigerator aisle at the grocery store. Alternatively, people can choose sun-dried coconut, which they do not need to store in a refrigerator.

Eating coconut meat raw is a great way to ensure that a person gets the full nutritional benefits of the fruit. Processed coconut products may contain added sugar, and the action of processing them may remove some of the nutrients and fiber.

A 2016 study that looked at the antioxidant properties of coconut meat also found that the more mature the coconut, the higher its fat content. It also noted that most manufacturers use mature meat to make dehydrated coconut.

Therefore, eating raw, young coconut may be a better option for those aiming to decrease their fat intake.

If a person has a whole coconut, they should pierce a hole through one of the three eyes on the top of the fruit. They should then drain the water completely, then lightly hammer the coconut to cause the shell to crack open. Then, they should remove the meat with a spoon or knife, depending on the texture of the meat.

People can use coconut meat in a number of ways, such as by:

Coconut meat is a versatile food that many people can easily add to their diet.

People can enjoy coconut meat fresh or dried. The meat is the white, fleshy part of the coconut that comes alongside coconut water in the fruit.

It can take the form of coconut cream or milk, but manufacturers usually sweeten it in the production process. Therefore, a person should aim to eat coconut meat raw or unsweetened to limit their sugar intake.

Coconut meat may have a number of health benefits, but due to its high fat content, people should only eat it in moderation as part of a healthy diet.

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A guide to coconut meat: Nutritional benefits and risks - Medical News Today