The Sirtfood Diet was founded in 2016 by nutritionists Aidan Goggins and Glen Matten. It has since gained popularity thanks to celebrities like Adele, Pippa Middleton, and former pro boxer David Haye.

It's touted for rapid weight loss , claiming to help people lose seven pounds in seven days. Another one of the diet's distinguishing qualities is that it incorporates more indulgent foods like dark chocolate and red wine alongside traditional, healthier options like kale, strawberries, and other whole foods.

While the diet claims to set its participants on a quick path to weight loss, it also encourages intense calorie restriction. Here's what you should know about the Sirtfood Diet before trying it.

The Sirtfood Diet is built around natural compounds found in fruits and vegetables called polyphenols. Goggins and Matten claim some polyphenols mimic the effects of fasting and exercise by activating proteins in our bodies called sirtuins.

Also known as SIRTs, or silent information regulators, sirtuins play a role in how the body metabolizes sugar and stores fat, especially during periods of fasting or severe caloric restriction.

A 2016 study published in the International Journal of Molecular Sciences found they could potentially help treat obesity. However, the evidence is in the early stages and most of the research comes from animals or human cells rather than human experiments.

For the Sirtfood Diet, Goggins and Matten recommend eating a lot of foods that are rich in polyphenols in order to activate sirtuins in the body. They call these foods "sirtfoods" hence the diet's name.However, researchers are still learning exactly how polyphenols affect sirtuins in the body and whether or not it may actually aid weight loss.

"I could not find any scientific evidence that the Sirtfood Diet works through activation of the sirtuin proteins," says Ana Baylin, MD, an associate professor of nutritional sciences and epidemiology at the University of Michigan.

"The proposed foods definitely can activate the sirtuins, but that does not mean that if you lose weight it is exclusively because of that. You lose weight mostly because of caloric restriction in the beginning and because you are eating 'reasonably' healthy."

Common sirtfoods that the diet promotes include:

The plan's meals are all outlined in the Sirtfood Diet book. Some examples are shrimp stir fry with buckwheat noodles or strawberry buckwheat tabbouleh.

Followers of this diet plan can also expect to drink a lot of sirtfood-full juices that contain ingredients like kale, arugula, parsley, green apple, ginger, and matcha powder. Baylin points out the juice is just veggies and fruits. There's no harm in drinking that.

"But it's definitely not a good idea to substitute that for a meal," she says. Drinking only juice for a meal could cause a spike in blood sugar levels since juice has little to no insoluble fiber. The occasional blood sugar spike won't hurt, but over time if you have consistently high blood sugar levels it can lead to health complications like insulin resistance and prediabetes.

"On the other hand, it would be very healthy in the context of substitutions," Baylin says. Instead of drinking a sweetened beverage with added sugar like soda, opting for the juice would be a healthier choice.

Length: 7 days

Length: 14 days

In this phase, you'll have three sirtfood meals and one green juice each day. The focus is not on counting calories, but eating balanced, sensibly portioned meals. Dieters are expected to steadily lose weight.

After three weeks, when phase 2 has ended, the Sirtfood Diet creators suggest drinking a green juice each day and eating a sirtfood-rich diet to sustain weight loss.

As for exercise, the Sirtfood Diet book says eating sirtfoods isn't "a reason not to engage in exercise" and notes dieters should follow government recommendations of 150 minutes of moderate physical activity each week.

The founders of the diet claim the tens of thousands of people who've tried the diet found it effective for rapid and sustained weight loss. Yet, Baylin says any diet that includes caloric restriction is always effective short term.

"You will definitely lose weight in the short term because you are consuming less calories," she says. And while she agrees you can lose fat if you combine the diet with exercise, you'll "most likely" lose water weight that will return after you stop following the diet.

The Academy of Nutrition and Dietetics recommends 1,600 to 2,400 calories a day for women and 2,000 to 3,000 a day for men. So you will lose weight on any diet that only allows 1,000 calories a day but that doesn't mean it's safe or healthy to do so.

"Whether you're eating 1,000 calories of tacos, 1,000 calories of kale, or 1,000 calories of snickerdoodles, you will lose weight at 1,000 calories," Adrienne Youdim, MD, director of the Center for Weight Loss and Nutrition in Beverly Hills, California, told Shape magazine.

But that level of restriction isn't easy. People magazine reporter Julie Mazziotta tried the first week of the diet and gave it a 9 out of 10 on the difficulty scale. By 1 p.m. on day one, she says she was "miserable and starving."

Apart from phase 1 not being nutritionally balanced or calorie-sufficient, Baylin says the diet's safe to follow. "There is nothing in the proposed foods that is harmful all those foods are perfectly healthy," she says.

But, "I would not recommend the first phase of strict caloric restriction," Baylin says. "However, most healthy adults should not have any problem following this diet."

Moreover, Baylin says people are encouraged to eat a plant-based diet in phase 2 and beyond, which is a healthy way to keep off pounds.

The jury's still out if there are any long-term effects of the diet, and there's no research on whether it could present complications with other health conditions.

"The problem is that in the end, a diet is a diet," she says, "and if people do not embrace healthy eating as a new lifestyle but as a 'punishing' diet most likely they will never create the habit of eating healthy, and a little less, and they will regain the weight."

Dietitians caution that people with diabetes or other chronic conditions could face serious health risks on this diet. So, before trying a highly restrictive diet, like the Sirtfood Diet, it's always advised to consult a doctor first about potential risks you may face.

Read more:
The Sirtfood diet may help you lose weight, but nutritionists say it relies on unhealthy calorie restriction - Insider

"Tina," a 36-year-old Pennsylvania woman, didn't want her real name used for this story but not because she had anything she should feel ashamed of. Tina hasnot committed a crime, hurt a soul or been convicted of anything. Her desire to remain anonymous stems,simply, from the fact that shegained weight.

Speaking with Salon, the clerk with raven-black hair, twinkling brown eyes and a warm smile said that she knows her self-esteem issues are caused by society's toxic body image standardsand do not reflect any objective notion of beauty.That knowledge, unfortunately, doesn't make thetoxic standardshurt any less. Tina ruefully doubts thatshe'll ever againbe able tofit into her favorite 2000s-eraclothes:tied-up belly shirts, corset tops,low-waisted gypsy skirts and blouses. Medically she is classified as obese, with much of the excess weight accumulatingon her once-flat midriff. Despite multiple dieting and exercise campaigns, the belly fatstubbornly refuses to go away. Tina hopes that it may shrink some day, but despairs of ever being entirely rid of it and admits that she wishes modern medicinecould literally suck the fat cells out of her.

"I admit this as a truth," she explained. "I suck in my belly in the mirror and think to myself how much more attractive I'd feel without the gut. I wish I could do the liposuction and tummy tuck."

Tina still feels that her face is beautiful, but struggles to feel sexy shopping for clothes, and is hesitantto share pictures that showher body. Like many people who struggle with obesity, she blames herself for poor dietary choices:when it comes to foods like burgers and fries, for instance, she simply can't resist. Tina also has had two children and endometriosis surgery, which havestretched out her stomach,and between that and now being obese shedoubts whether her"willpower is up to the challenge of significant weight loss." It seems, for all intents and purposes, that she has accepted that because she struggles to diet and exercise and can't afford certain types of surgeries, like tummy tucks she willnever return to her size from the early 2000s.

In movies, books and soap operas, liposuctions are often depicted as transformative; a patient enters obese, and leaves the surgeon looking slim. That trope, as it turns out, is another instance of fiction misinformingus about medicine. Doctors cannot simply remove all the fat cells from our bodies, whether through liposuction or through other procedures. As an overweight person, learning this was disheartening, as perhaps it was for others in similar situations.

But why is this the case?

First, liposuction is a bad idea for patients who are severely obese for a number of reasons, according toDr. Umbareen Mahmood, a board certified plastic surgeon in New York City who performs liposuction surgeries daily and treats many bariatric patients. For one thing, the ideal candidate has to be less than 30% above their ideal weight and have good skin elasticity, so that the liposuction will make a noticeable difference and won't cause excessive loose skin. In addition, people who are obese have an increased risk ofwounds, healing complications and clots in the legs.

Then, there is the fact that you can only remove a small amount of fat at onetime.

"We can only remove approximately 5 litersof fat safely at each liposuction surgery,"Mahmood explained. "This is because large volume liposuction beyond this results in internal fluid shifts and can cause serious issues with blood pressure and blood flow."

It helps to remember that fat is not just some gelatinous substance that sticks to our ribs and can be scraped off like butter sliding off toast. It is an organ, like any other part of the body, and removing it comes with considerable risks.

"Fat is not an inert substance, like little adipose cell suitcases, as if it's luggage we just carry around,"Dr. K.L. Ong, a fellow of the Royal College of Surgeons of Edinburgh, toldSalon by email. "Science used to kind of believe that, but that's been better understood for a long time now. Adipose cells do all kinds of things, as other organs do, and they also 'hold'all kinds of things in addition to fatty acids. Adipose tissue or 'fat'is a distributed organ-like skin."

Want more health and science stories in your inbox? Subscribe to Salon's weekly newsletter The Vulgar Scientist.

Ong added, "Skin is also an organ, and both can be removed in a small part. But if in large part, the person would likely die from physical shock."

There is simply no getting around the fact that fat contains many important things our bodies need: "Even in the most near-the-skin subcutaneous adipose tissue, it is woven with millions of blood vessels, lymph vessels, protein-fibrous supporting tissue, and nerves. You can attempt to remove the adipose tissue, but in doing so, you take a ton of other tissue with it," Ong said.

What this means, however, is that there is considerable evidencethat the traditional scientific mantra of "dieting and exercising will help you lose weight" simply is not true. The factors that cause a person to become obese are complicated, ranging from the microbes in your gutto the quirks in your DNA. The vast majority of people who pass a certain threshold when it comes to being overweight will never return to their previous weight, or if they do will not able to sustain that loss: As of 2015 the odds of that happening in a given year were 1 in 210 for an obese man, 1 in 124 for an obese woman.Their body chemistry changes to actively resist shedding the extra fat, believing that it must do so to survive.

Thus, while America's diet and self-help industry insiststhat losing weightis all a matter of self-control, the accountability fetish is not supported by the science.

"It has very little to do with will power," Dr. Nicole Avena, an assistant professor of neuroscience at Mount Sinai Medical School and a visiting professor of health psychology at Princeton University, told Salon in December. Neuroscientific research has provedthat "many foods are being found to be able to produce a state in the brain that is very similar to what you would see with an addiction to something like drugs or alcohol. And so our primitive brain is being activated by many of these processed foods that are on the market that many people enjoy and indulge in."

The permanent weight loss numbers do improve somewhat for patients who have had bariatric surgery procedures that cut into your digestive tract to help you lose weight but they come with risks of complications likeintestinal blockages and long-term malnutrition. There is also a paucity of data on the long-term ramifications of many bariatric procedures, as they are relatively new, and there is evidence that psychological issues can arise after the surgeries.

This creates a conundrum for people who want to be honest about weight loss prospects. It is perhaps upsettingto admit that it may not be possible for some people, and they should learn to love their bodies(which is true of everyone). At the same time, it is morally tenuous to insist that the millions who suffer from obesity are simply flawed characters, when the science strongly suggests that there is simply a lot we don't yet know about obesity.

As for Tina, the pseudonym of the Pennsylvania clerk? Deep down she understands, intellectually, that the circumference of herwaistline does not make her better or worse, prettier or uglier, more or less successful or worthy of admiration. She also feels blessed to besurrounded by people who make it clear thatthey regard her as beautiful.

She still struggles with her size, though.

"I know I'm not what I could be if Iwas skinnier," she told Salon."I'd have an easier time feeling confident. Somedays I feel so good, then look in the mirror and that changes right away. Then I have to return to my...positive affirmations."

Read this article:
The curious science of liposuction: Why, exactly, can't doctors just remove all of my fat? - Salon

Marijuana can be an unpredictable drug with effects that vary based on a variety of factors including your brain's unique chemistry, the type of marijuana used, how much you consume, and your method of consumption.

With that said, here's what we know so far about the short-term and long-term effects of marijuana:

Advertisement

Marijuana typically lowers blood pressure causing blood vessels to dilate, which increases blood flow. "As a result, blood vessels in the eyes expand, leading to red or 'bloodshot' eyes," says Lawrence Weinstein, MD, the Chief Medical Officer at American Addiction Centers.

Studies show THC increases dopamine in the brain, the neurotransmitter responsible for euphoria. This induces feelings of bliss commonly referred to as "feeling high."

While THC can cause feelings of euphoria, consuming too much THC can cause an opposite reaction like anxiety or paranoia.

Important: There are no federal dosing guidelines regarding marijuana or THC. Therefore, talk to your healthcare provider about what dose would be best for you.

Marijuana is associated with an impaired ability to strategize, problem-solve, and make good decisions. However, the extent of this effect is dependent on several variables including marijuana potency and previous exposure to the drug.

Marijuana's long term effects will vary from person to person, especially depending on how frequently you use the drug. Most of the following effects have only been documented in chronic users, which are those that use marijuana on a daily basis for an extended period of time.

But, study results are conflicting: A large 2016 study found no association between marijuana use and mood and anxiety disorders. Yet, a different data sample of US adults indicated using marijuana more than once a month was associated with an increased risk of social anxiety.

Studies have linked marijuana use to an increased risk of:

However, more studies are needed to understand cannabis's health implications, says the American Heart Association.

Some research suggests smoking marijuana can lead to symptoms like chronic cough, mucus production, and wheezing.

However, a 2012 study found chronic marijuana users who smoked one joint a day for 10 years scored well on tests measuring lung strength and capacity.

Note: The use of vape pens or "dabbing" may also cause respiratory problems, like vaping-induced acute lung injury, but more research is needed.

The average American diet is characterized by high intakes of sugar and starchy foods, which researchers theorize can cause an imbalance in the body's endocannabinoid system. Cannabis is believed to "reverse" this imbalance, causing the body to burn and store calories more efficiently.

The Center for Disease Control (CDC) suggests one in 10 marijuana users will become addicted. That number increases to one in six in people who begin using before age 18.

Like other addictive drugs, THC is associated with dopamine release which "teaches" the brain to continue using it.

Read more:
14 surprising benefits and risks of using marijuana, from weight loss to worsened anxiety - Business Insider India

A mum who has lost six and a half stone says she is no longer worried about trying on wedding dresses.

Mother-of-one Becky Brooke, 33, from Halifax, lost 87lbs with Slimming World and says losing the weight helped her conceive her second child.

She is now looking forward to getting married to partner Joe Gray in 2023 and is no longer terrified of how she will look in a wedding dress.

READ MORE: 'Prison would've been nicer' - Elland woman's horror stay at Pontins Holiday Park

Becky, who had been unhappy with her weight for many years, had tried to convince herself that "this size was just me."

"Before joining Slimming World, I never really thought about what I ate, the amount or whether it was good or bad," said Becky.

To get the latest email updates from Yorkshire Live, click here .

"Now I just choose the 'free foods' first and so many are tasty, there are so many healthier alternatives.

"It has made me more aware of the unhealthy choices I made before."

So-called 'free foods' include a wide range of foods such as fruit, veg, pasta, rice, potatoes, pulses, lean meat, fish and poultry, which Slimming World members can eat until they feel full.

Becky, who is originally from Queensbury and works in the village as a teaching assistant, said: "Its been great finding and making new recipes, and they are meals my partner and my son enjoy too.

"I enjoy finding healthier alternatives for my favourite foods, and I try to make one new meal each week; but I do have my favourites such as naked beef burrito, diet cola chicken, harissa sea bass, chicken paella and cajun chicken kebabs."

She added: "Since I started my weight loss journey, the biggest challenge for me is learning to love myself again. I realised that even though Ive done so well that Im very critical of myself.

"I also have struggled from time to time to fight the cravings for chocolate, but with the help and support of my group I have found healthier alternatives to keep me going."

Becky has lost six and a half stone and she is loving that she can now buy clothes 'off the peg'.

"Im more confident to do things I had stopped doing and go to places I wouldnt go before, as I had developed anxiety."

She now enjoys family walks and her health has improved.

"The winter before I joined Slimming World I had pneumonia a couple of times, but I didnt suffer at all this winter.

"My physical health has improved lots and with the added worry of coronavirus, I feel I am in a better position to fight the virus.

"As well as my physical health, my mental health was constantly tested too.

"I would think about my weight in a negative way throughout the day. I thought it seemed impossible that I could lead a happy, healthy life but Ive lost 87lbs in 35 weeks - even during Covid lockdown.

"My BMI has gone down by 13.5 and Ive lost 45 inches all round.

"Im happier, healthier and more confident. The added bonus is I no longer have wedding dress anxiety and I am actually looking forward to going shopping.

"And Im over the moon to say that losing the weight has helped me to conceive my second child.

"I am able to follow the plan safely whilst pregnant as it is endorsed by the Royal College of Midwives."

Julie Sharples, Beckys consultant at the Lindley Slimming World group in Huddersfield, said: "Im really proud of Becky because, not only did she take the brave step to join our group during lockdown, she has put her heart and soul into following the Slimming World plan and making it fit not only into her life but that of her family too.

"She is a fab support to other members including the friend who encouraged her to join.

"Becky loves finding new recipes to try and shares her discoveries with others in group and online.

"She is our inspirational Greatest Loser for 2021 having lost six and a half stones to date.

"Im excited shes continuing her journey through her pregnancy - we love a Slimming World baby and I look forward to seeing her get all the way to target."

Here is the original post:
Halifax mum sheds over six stone in astonishing weight loss which helped her get pregnant - Yorkshire Live

My breakfast: Three Eggs cooked in 10gm Butter, Three Toasties, 200ml Milk and 10gm Coffee

My lunch: Curry with 200gm Boneless Chicken or 70gm Soya made in 10gm of Ghee with 15gms of Green Chillies, 50gms of Onions and Tomato, 100gm Spinach or any greens paired with 70gms White Rice

My dinner: Curry with 200gm Boneless Chicken or 65gm Soya made in 10gm of Ghee with 15gms of Green Chillies, 50gms of Onions and Tomato and 100gm Spinach or any greens paired with 70gms White Rice.

Pre-workout meal: Diet Coke (One Can of 300ml)

Post-workout meal: Stir-Fried Paneer (100gms) with herbs and 15 gms broccoli

I indulge in (What you eat on your cheat days): I didnt cheat much. But whenever I felt like it, I had Protein bars (30gm content of protein minimum) or else Ragi Brownie made with quantified ingredients.

Low-calorie recipes I swear by:

I dont believe in the concept of low calories, you can have Boneless Chicken Steak, Chapati made with Soya Granules and even a burger too if it fits in your macros. Basically, anything quantified as per your macros of the day could be of adequate calories

Continued here:
Weight loss story: "I lost 19 kilos in 90 days by running, doing planks and push-ups daily" | The Times of India - Times of India

This Fathers Day marks the end of National Mens Health week.

The goal of this week along with the whole month of June, which is designated as Mens Health Month is to call attention to the things men need to do to take better care of themselves.

Many of the most serious threats to mens health can often be prevented by exercise, eating healthier and giving up smoking. Also, getting enough sleep is very important to maintaining good heath.

Unfortunately, a year of the COVID-19 pandemic has widened waistlines and created many sleepless nights for many Americans.

The Centers for Disease Control and Prevention says on its website: Insufficient sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity and depression which threaten our nations health. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.

Being overweight is a main contributor to most of the health problems that plague men, including sleep problems. In fact, obesity and diabetes often go hand in hand. And it is a problem that manifests itself profoundly in Tennessee.

There are ways to address the problem. Regular physical activity provides a number of health benefits, including improvements in muscle strength and a reduction in the risk factors for chronic diseases.

Doctors say exercise, along with a nutritious diet, is the key to shedding both pounds and health risks.

There is no miracle pill that can help you to lose weight quickly and safely. Likewise, there are no shortcuts to dropping weight and becoming physically fit.

Yes, some diet plans and health supplements can help in achieving weight loss and better fitness. But it must be stressed that these are just tools that, along with healthy eating and regular exercise, can help determined men lose weight.

Unfortunately, there are products on the market that purport to be magical formulas for losing weight.

Its important to consult a physician before trying any weight-loss program or diet products.

And men should also remember that making better lifestyle choices, such as eating healthier and engaging in walking or some other form of regular exercise, are good steps to take to see that they are around to enjoy many more Fathers Days to come.

Excerpt from:
Dad needs a good night's sleep for better health - Johnson City Press (subscription)

Lots of diet plans have come and gone (cabbage soup diet, anyone?) but DASH is here to stay. The DASH eating plan (or DASH diet) has been around for decades because it has solid science to prove that it works.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Dive into what the DASH diet is and how you can use it to boost your health with dietitian Kate Patton, MEd, RD, CSSD, LD.

DASH stands for Dietary Approaches to Stop Hypertension. This eating plan was designed to lower the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 American adults and is a major risk factor for heart disease.

When you follow the DASH diet, you consume higher amounts of potassium a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

The benefits of DASH are well-documented. Multiple studies have found that people who follow DASH can lower their blood pressure within a few weeks, says Patton.

But its not just about improving blood pressure. The DASH diet can help you lose excess weight and cut your risk for certain health problems. Research has found that following DASH could lower your risk of:

The best part about the DASH diet? Its flexible. It doesnt require special foods and you dont have to go hungry or eliminate treats, notes Patton. Instead, DASH recommends incorporating heart-healthy foods into your daily life.

The DASH diet focuses on eating heart-healthy foods that you can find in your grocery store. These foods are naturally high in fiber, magnesium, potassium and calcium. Theyre also low in sodium.

If you follow the DASH diet, youll eat plenty of:

DASH also encourages you to cut back on foods that can raise your blood pressure. These include:

If you follow DASH, you dont have to eliminate these foods, says Patton. Instead, take steps toward healthier choices each day. The plan will be easier to stick with. For instance, consider replacing a meat entre with a meatless option once a week.

Most Americans eat more meat than necessary at the expense of their vegetable intake. DASH recommends consuming no more than 6 ounces of meat per day. In its place, eat more fruits and veggies, which contain disease-fighting antioxidants, fiber and other nutrients.

Many Americans eat too much sodium (salt). And eating a diet high in sodium can increase blood pressure and heart disease risk.

The standard DASH diet limits sodium intake to 2,300 milligrams per day. But if you want stronger results, go with the lower-sodium DASH diet. On this plan, you aim for 1,500 milligrams of sodium or less per day.

The DASH combination of nutrient-rich foods and lower sodium intake has a proven effect on blood pressure. Multiple studies have found that following the DASH diet quickly lowers blood pressure in as little as two weeks.

Most of the sodium people consume doesnt come from the saltshaker. Processed and packaged foods are often high in salt, even if they dont taste salty, says Patton. Restaurant and takeout foods can also be very high in sodium.

If youre following DASH, read food labels for sodium content and keep track of how much youre getting. If youre eating out, try these tips to cut back on sodium:

If you follow the DASH eating plan, youll likely shed pounds. Combine the DASH diet with calorie cutting if you want to lose more weight. Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time.

But dont go to extremes, cautions Patton. If you try to cut calories quickly and dramatically, youll probably feel hungry and tired, she says.

If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.

A DASH diet meal plan can look different for everyone. The key is to emphasize healthy foods and sideline the less healthy ones, says Patton.

When you go to the grocery store, fill your cart with whole foods and choose boxed, bagged or canned options that are low sodium.For example, original or quick cook oats in the canister have zero milligrams of sodium, but instant oatmeal packets have sodium added.

Beans are also an important part of the DASH diet. If you dont have time to prepare dry beans, canned beans are a good alternative. Look for no-salt-added versions, though, and be sure to rinse them.

Build your meals around foods you like that fit into the DASH plan. Dont like green peppers? Enjoy red peppers, celery or carrots instead. Make your favorite stir fry, but use less salt, add more veggies and swap whole grain brown rice for white rice.

Take recipes you already love and make them DASH-friendly by:

Looking for some inspiration? There are plenty of DASH-friendly recipes to explore. These tasty recipes contain higher amounts of fruits and veggies with low saturated fat and sodium.

Start your day right with a nutrient-rich breakfast:

Skip the afternoon slump by filling up with nutritious foods on your lunch break:

These recipes help keep dinner simple and healthy after a long day:

If you want to increase your weight loss and health benefits, pair the DASH plan with more movement and activity, says Patton.

This doesnt mean you have to join a gym or start hard-core training. Instead, aim for at least 30 minutes of exercise a day. Walking, biking and swimming are all good options. And you dont have to do it all at once. Break it up into two 15-minute chunks or three 10-minute chunks.

Youll boost your health even more if you get 60 minutes of moderate-intensity exercise five days a week. Moderate intensity means your heart rate is about 50% higher than your resting heart rate. There are endless options for moderate-intensity exercise, from taking a brisk walk to swimming laps or playing basketball.

These steps can also boost your heart health:

You dont have to follow DASH perfectly to reap its benefits. Each day, take small steps toward healthier eating, says Patton. Over time, youll start to feel better and lose weight, which can motivate you to keep going.

The flexibility of DASH makes healthy eating fit in with your tastes and lifestyle. And that helps you stick with it for the long-term.

Read more here:
DASH Diet: What Is It, Meal Plans and Recipes - Health Essentials from Cleveland Clinic

Nutrition and diet is perhaps more important in losing weight than exercise. With some adjustments to your diet, you can improve your overall health and shed those extra kilos.

Clean eating may sounds daunting and troublesome, but is actually manageable and easy to do. This phenomenon has become the craze for many who wish to shed some weight and feel better. However, while this is diet trend has caught on quickly and widely, many people may still not know what clean eating is exactly, or how to start cleaning up their diet.

Simply put, clean eating is consuming more healthier options in each food group and less of the unhealthy ones. More specifically, it means choosing whole foods such as fruits, vegetables, whole grains and healthy fats, and cutting down (not eliminating!) on processed foods such as refined grains, preservatives, and unhealthy fats.

A lot of clean-eating diet plans tend to eliminate entire food groups such as dairy, carbs and more. But this can backfire badly not only do they take away the enjoyment of eating, they can also deprive your body of essential nutrients.

It helps to find a clean-eating plan that works for you, even if it includes having a cheat meal from time to time. Your body will thank you for making the effort to cut back on processed foods and replacing them with healthier options. Here are some clean eating tips to get you started:

The Food Pyramid is like your grocery list vegetables, fruits, proteins, carbohydrates,and healthy oils should make the list every week, along with a little dairy if desired. It is a visual representation of how many servings of what foods to eat in a day. The base, which constitutes the largest portion, are foods that should be eaten more. The peak, which is narrower, are foods that can be indulged on, but in limited quantities.

The food pyramid makes clean eating much *simpler eat more of what is at the bottom, and less of what is at the top. To none of our surprise, fruits and vegetables dominate the bottom layers, and fats, oils and sugar are found at the top. So the first clean eating tip is to remember to consult the food pyramid to see if you are consuming the right things! More specific details below.

*Note: Different iterations of the food pyramid order different classes of food differently. Consult your doctor to learn what types of food you should eat more, and which kinds to cut down.

The base of the pyramid isfruits and vegetables. Besides being a great source of vitamins, fibres, antioxidants and much more, fruits and vegetables are an integral part of a diet. They are low in calories and packed with nutrients.

Frozen fruits and vegetables are in fact just as nutritious as fresh produce. However, (another clean eating tip!) beware of certain foods that are disguised as being healthy.

Fruit juices, which are often marketed as healthy, often contain high amounts of sugar. Scary! Most of these pure juices also lack the much-needed fibres that fruits provide. Dried fruits should also be eaten in moderation as their nutrients are concentrated into a smaller package. This makes it easier to accidentally over-consume on fructose and exceed caloric thresholds.

Try to aim for at least two servings of fruits, and two servings of vegetables each day. That can mean two medium apples, two cups of leafy greens, or one full cup of broccoli. Of course, nothing is holding you back from consuming more fruits and vegetables.

Next, we have ourcarbohydrates. Carbs are our main source of energy, and it powers us to walk, run, and even breathe. Many people associate going on a diet with cutting out carbs thats one of the 21st centurys biggest myth! Carbs are an important part of any diet. The problem comes when one consumes too much of unhealthy carbs.

Instead, a clean eating tip is to opt for healthier options like wholegrains over refined grains. That means brown rice over white rice, or wholemeal bread over white bread. Wholegrains are minimally processed and are more nutritious than refined ones.

ALSO READ:What's the deal with veganism, intermittent fasting and clean eating?

As delicious as rice or pasta can be, remember to not overload on these simple carbs. If you are diabetic, eating too much carbs may raise your blood glucose quickly.

Choose complex carbohydrates over simple carbohydrates. Why? Because the body uses more energy to break down complex carbs. The more complex the carb, the better were talking oatmeal, barley, beans, and also wholegrains. Simple carbs are higher in sugar and should be eaten in moderation.

Next, we have ourproteins they come from meat, fish, eggs, beans, and even tofu. Proteins is necessary for growth and development, and they help make us stronger.

While most meats contain protein, they are not created equal. Lean meats such as chicken and fish provide more protein per calorie than fatty meats like beef brisket and T-bone steak. Always opt for lean meats so you get your protein without clogging up your arteries.

The way your protein is prepared matters too. Opt for grilled fish, steamed chicken or pan-fried tofu, and ditch the fried chicken, greasy steaks and processed meats. Processed meats, while convenient and cheaper, are full of additives and preservatives which we should avoid.

In recent years, there has also been a call to reduce meat intake. Besides the negative health impacts of consuming too much meat or processed meats, the industry (meat and fish production) has also been a major contributor to environmental problems. If you can, why not choose a day or two to go meatless? If this sounds tough, we have another clean eating tip for you. Read on!

As mentioned, not all protein comes from meats and fish. Beans, nuts and legumes are also rich sources of protein. Beans come in many forms too soybeans and its tofu, black beans, kidney beans the list goes on. Going meatless doesnt mean sacrificing protein you can get your fair share of it from these alternative sources.

If you cant completely give up meat, you may consider plant-based meats. These innovative, ground-breaking foods tastes and feels just like meat, but actually arent.

These meats are made from beans, mycoproteins, legumes, and other healthier, plant-based choices. Iron is added to these foods to give you the satisfaction you get when eating meat. However, be sure to check the food labels when buying plant-based meats.

Sometimes, artificial plant-based meats may be jam-packed with all sorts of chemicals that we may not want in our bodies. Tip: If it looks a bit too questionable? Go with your gut and opt for natural plant protein instead.

Next on list of clean eating tips isthe dairy section. While milk, yoghurt and cheese are excellent sources of calcium and nutrients, they may contain undesirable amounts of unhealthy fats. Much of the fat in milk and dairy foods is saturated fat.

For older children and adults, eating too much fat can contribute to excess energy intakes, leading to becoming overweight. A diet high in saturated fat can also lead to raised levels of cholesterol in the blood.

ALSO READ:Is 'clean eating' making you sick?

If possible, always choose low-fat options, and enjoy cheese in small amounts. Switch out your sugar-loaded yoghurts with greek, and your cows milk with plant-based milk if you can. Other things to note is to go for lower-fat butter and spreads, and to cut down on the amount of cream in your diet.

Oils and fats, as undesirable as they sound, are an important part of a healthy diet. However, it is the unhealthy, saturated fats that are the leading cause for heart diseases. Saturated fats raise cholesterol levels, and are found in butter, lard, fatty meats, and palm oil.

Highly-processed foods are also a source of these unhealthy fats they include hot dogs, french fries, donuts and other snack foods.

What needs to be done? First, reduce the amount of fats and oils you consume. You can still reward yourself to a Krispy Kreme or a side of fries, but in limited amounts. Save these indulgences for your cheat days. Secondly, opt for unsaturated fats.

These can be found in some nuts, avocados, and non-hydrogenated margarine. Lastly, watch the oil. Instead of regular cooking oil, get olive oil, canola oil, or peanut oil. These have unsaturated fats.

A good dessert is needed to end off a wonderful meal, or is it? Sugar is another component to watch as you eat clean. Sugary drinks are not only excessively sweet, but they are packed with calories too. Instead of your usual sugared beverages, choose diet sodas and zero-calorie options instead.

Its also time to watch your bubble tea, frappuccino, and fruit juice intake. These beverages are high in sugar, and causes your body to produce high amounts of insulin as your blood sugar rises. Once again, you can continue to have these in your diet. Just keep them to a minimum!

Cakes, ice cream and even white rice are also sources of sugar. Remember to eat them in moderation, and choose the healthier alternatives.

Not literally but were talking eating a variety of food groups. Eating clean and healthy doesnt mean eating boring and bland rabbit food. Theres a wide variety of healthy, tasty food to choose from! For example, instead of brown rice and wholemeal bread, opt for: Wild rice, black glutinous rice, brown rice bee hoon, whole-wheat pasta, soba, thosai or chapatti.

And eat a rainbow of fruit and veggies, from reds like papaya and peppers, greens like kiwi and chye sim, and purples like grapes and brinjal.

Calorie deficit is the key to weight loss. This means to consume less calories than your recommended daily intake (RDI). For men, the RDI is around 2,500 kilocalories, and the number is around 2,000 kilocalories for women.

Of course, this number varies with age, physical activity and genes. There are many apps and platforms online that help you with tracking calories. Most food products also print nutritional labels which inform you of calorie content as well as the ingredients used.

With that said, getting too obsessed over calorie-counting is counterproductive and isnt the best for mental wellness. We say: Do what feels right in moderation. Excessive restrictions do more harm than good. Its okay to indulge a little every now and then. After all, youre only human!

To sum it all up, clean eating is all about doing what is sustainable: Choosing healthier alternatives and holding back on the not-so-healthy foods. Continue eating more fruits and vegetables, go for wholegrains over refined grains for carbs, and vary your sources of protein.

[[nid:514890]]

Consume dairy products sparingly, and reward yourselves with some sugar and fats only from time to time. Remember these clean eating tips and youll be well on your way to feeling better about yourself!

Is this the secret formula to losing weight? Well, not quite. Clean eating is a necessary step towards shedding some pounds and making yourself feel better.

At the end of the day, when you consider the science behind it calories count, but theyre not the only factor. Eating well, regular exercise and recovery, getting enough sleep, managing stress, stay hydrated are important factors too. Because a healthy lifestyle is after all, a culmination of everything.

This article was first published in The Finder.

See original here:
10 clean eating tips to lose weight and feel better - AsiaOne