One thing that never goes out of fashion is diets and talking about them. Over the years, various diets have trended, only to be replaced by another. Paleo was all the rage till 2016 and then came Keto. Gwyneth Paltrow made the Goop diet for cleanse and detox pretty popular, while the Alkaline diet was quite a rage too. The Atkins diet seems ancient by comparison.

But do diets, of any kind, work at all?

The answer isnt a simple yes or no. If you were to ask a nutritionist or a fitness coach, theyd say that all diets are temporary in nature; theyre used to achieve short-term goals like weight management or gaining muscle over a limited time-frame.

Also Read: Why the oldest weight loss diet is still the best

Diets do not work for everyone. Also, diets alone cannot help achieve any of your health or fitness goals, says AK Abhinav, founder of NAMMA CrossFit and strength and conditioning coach at Life of Tri, a triathlon training centre in Bengaluru. Most of the food that we consume is processed to reside in our musculature in the form of creatine phosphate, glycogen and glucose, he explains. Our muscular system needs appropriate stimuli in order to assimilate nutrients and build energy stores in the muscles, which ultimately results in optimal health and fitness. A lack of physical exercise results in these energy stores being accumulated as fat in our bodies.

One size doesnt fit all

Just because a particular diet works for your friend, it doesnt mean it would work for you. Every diet requires personalisation as per ones needs, and this is why professional guidance is of great importance.

The other thing thats rarely discussed when it comes to diets is how easy it is to veer away from it and sneak in cheat meals. One major drawback of diet plans like Paleo, Keto, South Beach, Zone, etc. is that they are a long-term commitment, says Priyam Naik, dietetics officer at Saifee Hospital, Mumbai. The early weight loss effect of low calorie diets decreases over time, he adds.

These diets have been developed based on the arithmetic of energy depletion and repletion and not its chronic effects on the human bodys organ systems, argues Abhinav. They have been designed grossly to meet the human bodys energy needs in the modern world. We are not hunting animals while sporting a loincloth. We are mostly sedentary with a small percentage of people involved in physical training up to 60-90 minutes everyday. All the fad diets are weight-loss or fat-loss diets, which is not a permanent fix or a healthy lifestyle to follow, he adds.

Also Read: Avoid these five nutrition mistakes

Most of these fad diets, if followed blindly or without supervision, can also become a health risk. If there is a major calorie deficit, one does not get the necessary nutrients and can experience health issues. A strict low-carb diet like Keto could force the body into ketosis, a condition in which ketones are accumulated in blood, which could cause dehydration, nausea, dizziness, fatigue and bad breath. Excessive meat consumption could also lead to various cancers while high protein intake could force the kidneys to work harder to remove additional waste products from the body, says Naik.

How can you make a diet work?

Scientifically speaking, the two primary factors that influence our nutritional and feeding habits are climate and geographical location. For example, in cold geographies such as Siberia and Alaska, the local diet consists of plenty of meat and dairy as the regions climate isnt suited for cultivating fruits and vegetables. On the other hand, a person living in tropical regions would eat diverse varieties of fruits, vegetables, nuts and seeds, supplemented by protein either from dairy, meat and seafood, explains Abhinav.

The key to successful eating that benefits you and helps you achieve your goals, is to figure out what works for you, as celebrity fitness trainer Shivoham and I have explained in our book The Shivfit Way. This will require you to learn by trial and error over a period of time to come up with the best possible nutritional combination. Given the erratic and hectic nature of our jobs and life, sticking to strict meal times might not always be possible. This is why its important to figure out a way to snack on nuts and fruits so that you can guard against overeating.

Also Read: The correct nutrition balance for optimal fitness

Abhinav says that a balanced diet should ideally consist of 80% food sources where micronutrients are in their natural ration, and 20% of derivatives like dairy, meat, poultry, seafood and so on. All plant-based foods are found to have macronutrients in the following ratio: 10-15% protein, 70-75% carbohydrates and 10-15% fat.While the derivatives have 30-40% protein, 30-40% carbohydrates and 30-40% fat, he says, adding, Fad diets have flipped the above balance by suggesting people rely primarily on food derivatives 80% of the time.

Another fad that we hear of a lot is the vague 'detox diet'. Nutritionist and coach Shannon Beer strongly dislikes this trend and feels the idea of the detox diet is actually harmful. I hope terms like detox continue to be made redundant as we realise that no single food in isolation has the power to make or break our diet. We should be looking at foods within the context of our diet as a whole, she says.

Shrenik Avlani is a writer and editor and co-author of The Shivfit Way, a book on functional fitness.

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Do diets actually work? - lifestyle.livemint.com

Detoxification (detox) diets are more popular than ever.

These diets claim to clean your blood and eliminate harmful toxins from your body.

However, it is not entirely clear how they do this, what specific compounds theyre supposed to eliminate, and if they even work.

This is a detailed review of detox diets and their health effects.

Detox diets are generally short-term dietary interventions designed to eliminate toxins from your body.

A typical detox diet involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices, and water. Sometimes a detox also includes herbs, teas, supplements, and colon cleanses or enemas.

This is claimed to:

Detox therapies are most commonly recommended because of potential exposure to toxic chemicals in the environment or your diet. These include pollutants, synthetic chemicals, heavy metals, and other harmful compounds.

These diets are also claimed to help with various health problems, including obesity, digestive issues, autoimmune diseases, inflammation, allergies, bloating, and chronic fatigue (1).

However, human research on detox diets is lacking, and the handful of studies that exist are significantly flawed (2, 3).

Detoxes are short-term interventions designed to eliminate toxins from your body. Theyre claimed to aid various health problems.

There are many ways to do a detox diet ranging from total starvation fasts to simpler food modifications.

Most detox diets involve at least one of the following (1):

Detox diets vary in intensity and duration.

There are many kinds of detoxes. They almost always involve fasting, eating specific foods, avoiding harmful ingredients, and/or taking supplements.

Detox diets rarely identify the specific toxins they aim to remove. The mechanisms by which they work are also unclear.

In fact, there is little to no evidence that detox diets remove any toxins from your body.

Whats more, your body is capable of cleansing itself through the liver, feces, urine, and sweat. Your liver makes toxic substances harmless, then ensures that theyre released from your body (3, 4, 5, 6, 7).

Despite this, there are a few chemicals that may not be as easily removed by these processes, including persistent organic pollutants (POPs), phthalates, bisphenol A (BPA), and heavy metals (3, 8, 9, 10, 11).

These tend to accumulate in fat tissue or blood and can take a very long time even years for your body to flush (12, 13, 14).

However, these compounds generally are removed from or limited in commercial products today (15).

Overall, there is little evidence that detox diets help eliminate any of these compounds.

Detox diets rarely identify the specific toxins theyre claimed to remove, and evidence that they remove toxins at all is lacking. Your body can clear itself of most toxins through the liver, feces, urine, and sweat.

Some people report feeling more focused and energetic during and after detox diets.

However, this improved well-being may simply be due to eliminating processed foods, alcohol, and other unhealthy substances from your diet.

You may also be getting vitamins and minerals that were lacking before.

That said, many people also report feeling very unwell during the detox period.

Very few scientific studies have investigated how detox diets impact weight loss (2).

While some people may lose a lot of weight quickly, this effect seems to be due to loss of fluid and carb stores rather than fat. This weight is usually regained quickly once you go off the cleanse.

One study in overweight Korean women examined the lemon detox diet, which limits you to a mixture of organic maple or palm syrups and lemon juice for seven days.

This diet significantly reduced body weight, BMI, body fat percentage, waist-to-hip ratio, waist circumference, markers of inflammation, insulin resistance, and circulating leptin levels (16).

If a detox diet involves severe calorie restriction, it will most certainly cause weight loss and improvements in metabolic health but its unlikely to help you keep weight off in the long term.

Several varieties of detox diets may have effects similar to those of short-term or intermittent fasting.

Short-term fasting may improve various disease markers in some people, including improved leptin and insulin sensitivity (17, 18).

However, these effects do not apply to everyone. Studies in women show that both a 48-hour fast and a 3-week period of reduced calorie intake may increase your stress hormone levels (19, 20).

On top of that, crash diets can be a stressful experience, as they involve resisting temptations and feeling extreme hunger (21, 22).

Detox diets may help with short-term weight loss, though more studies are needed. Some detox diets may resemble intermittent fasting regimes, which can improve some biomarkers of health.

A few aspects of detox diets may have health benefits, such as (4):

Following these guidelines is generally linked to improved health regardless of whether youre on a detox diet.

Several aspects of detox diets may aid your health. These include avoiding environmental toxins, exercising, eating nutritious food, drinking water, limiting stress, and relaxing.

Before doing any sort of detox, it is important to consider possible side effects.

Several detox diets recommend fasting or severe calorie restriction. Short-term fasting and limited calorie intake can result in fatigue, irritability, and bad breath.

Long-term fasting can result in energy, vitamin, and mineral deficiencies, as well as electrolyte imbalance and even death (23).

Furthermore, colon cleansing methods, which are sometimes recommended during detoxes, can cause dehydration, cramping, bloating, nausea, and vomiting (24).

Some detox diets may pose the risk of overdosing on supplements, laxatives, diuretics, and even water.

There is a lack of regulation and monitoring in the detox industry, and many detox foods and supplements may not have any scientific basis.

In the worst cases, the ingredient labels of detox products may be inaccurate. This can increase your risk of overdosing, potentially resulting in serious and even fatal effects (25).

Certain people should not start any detox or calorie-restricting regimens without consulting a doctor first.

At-risk populations include children, adolescents, older adults, those who are malnourished, pregnant or lactating women, and people who have blood sugar issues, such as diabetes or an eating disorder.

Detox diets may severely limit energy and nutrient intake, posing various risks to your health. Some groups of people should never do detox diets.

Your body is frequently exposed to toxic substances. However, most of the time, it can remove them without additional help.

While detox diets may seem tempting, their benefits likely have nothing to do with vanquishing toxins, but rather with eliminating various unhealthy foods.

A much smarter approach is to eat healthier and improve your lifestyle rather than go on a potentially dangerous cleanse.

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Do Detox Diets and Cleanses Really Work?

The best weight loss programs (Editors picks subject to change).

The Noom weight loss coach app is backed by credible peer-reviewed research.

Suitable if you: have tried (and failed) diets in the past.

Not suitable if you: arent prepared to commit to a longer term.

Read more

Weight Watchers is regarded as one of the most successful diets of all time. The new plans make it even easier.

Suitable if you: Are looking for something with a proven track record.

Not suitable if you: arent prepared to spend a little extra.

Read more

Nutrisystem has both fans and critics. The food is definitely not to everyones taste, but it is the most affordable of all meal delivery services.

Suitable if you: Are looking for a cheap option for delivered food.

Not suitable if you: cant stand the taste of packaged foods.

Read more

A comprehensive weight loss program from the most respected health clinic in the country.

Suitable if you: You want something well-balanced without any major restrictions.

Read more

Macro counting has surged in popularity as no foods are off-limits.

Suitable if you: Want freedom from food restrictions.

Not suitable if you: dont like tracking food.

Read more

"I just wanted to say how great this site is. The Macro-Nutrient and Daily Calorie Needs calculators I use all the time. Thank you!"

- Terra

This site is reader-supported: some links are affiliate links earning commissions on sales. 2021 Freedieting.com

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Best Weight Loss Programs and Diets That Work

Looking to switch over to an anti-inflammatory diet to help shield against heart disease, type 2 diabetes and other rampant chronic diseases? It doesnt require hard-to-find or even particularly expensive ingredients like powders or supplements.

Natural foods are rich in an army of inflammation-fighters. For instance, red wine, grapes and some berries contain inflammation fighting compounds called flavan-3-ols. Fiber in legumes, whole grains, fruits and vegetables fuel beneficial microorganisms in our intestines, which transform it into butyrate, an anti-inflammatory short-chain fat that protects against heart disease and may even have brain benefits.

For an effective anti-inflammation diet, Mari Anoushka Ricker, M.D., a director of integrative medicine at the Andrew Weil Center for Integrative Medicine at the University of Arizona and an associate professor at the university, recommends a plate filled with vegetables and fruit, and rounding out meals with food like lean protein and whole grains.

Below are examples of specific anti-inflammatory foods.

All vegetables have anti-inflammatory properties, and to rake in the most inflammation-fighting nutrients, you should aim to eat a wide variety of them. Take your cue from the Dietary Guidelines for Americans, which suggests eating dark green, red and orange vegetables, among others.

* The cruciferous botanical family of plants is rich in nutrients, including anti-cancer, sulfur-containing compounds called glucosinolates.

All fruit can help fight inflammation. Note that because 100% fruit juice is a concentrated source of natural sugar, its best to consume in moderation and focus on eating fruit whole.

These foods are rich in nutrients and fiber, which might explain why eating legumes is linked to a reduced risk of inflammatory conditions such as heart disease and obesity. Sweet potatoes are the staple starch in the Japanese Okinawan dietan eating pattern followed by some of the healthiest and longest-living people on the planet.

A whole grain contains both the bran and germ, which gets removed when refined into white flour. Thats a shame, because the bran is rich in fiber, which gets converted into anti-inflammatory butyrate by our gut bacteria. Whole grains are also rich in vitamins, minerals and phytonutrients (beneficial plant compounds) contained within the bran and germ, which fight inflammation in many ways. Most common grains contain tannins an antioxidant and anti-inflammatory naturally-occuring compound.

Nuts and seeds have lots of nutrients, many anti-inflammatory such as vitamin E and ellagitannins (a type of tannin). The latter, along with the fiber in nuts and seeds, are on the menu for our gut microorganisms, which convert them to anti-inflammatory butyrate.

The most anti-inflammatory proteins come from plants, such as legumes, and from fish rich in omega-3 fats, says Dr. Ricker.

Coffee and tea are rich in inflammation fighters such as chlorogenic acid (coffee) and flavan-3-ols like EGCG (green tea).

A staple of the traditional Mediterranean diet, extra-virgin olive oil gets at least some of the credit for this diets anti-inflammatory effects. Whats at work? Its high monounsaturated fat content (74% of total fat) doesnt promote deposition of plaque in your arteries like saturated fat, and it contains anti-inflammatory compounds such as hydroxytyrosol. Avocados are also mono-rich and chock full of vitamins and minerals. Their phytonutrientssuch as lutein and zeaxanthinmay fight the destructive inflammation caused by UV rays, thus protecting skin.

One of the major benefits of many herbs and spices is that they block the action of pro-inflammatory cytokines (a type of cell-signaling protein), among other anti-inflammatory properties.

The American way of eating is a recipe for chronic inflammation, due to its emphasis on foods high in saturated fats, added sugars, refined grains and sodium.

Meanwhile, were skimping on the anti-inflammatory foods: Fish, fruits, vegetables and whole grains, says Dr. Ricker.

The typical American diet sparks inflammation in many ways, including its impact on our waistlines. About 42% of Americans age 20 and up are obese, with some of that excess fat lodged deep in the abdomen, parked in and around the liver and other organs. This visceral fat is the most toxic type and when these fat cells become overfilled, they die, emitting inflammatory compounds.

Why is our diet so fattening? Increasingly, evidence points to ultra-processed foods, which make up about 60% of an Americans calorie intake. These concoctions of added sugar, saturated fat and salt include cereal bars, cake mixes, instant noodles, soft drinks, certain breads, sausages and so many of the other foods sitting in supermarket aisles.

Weight gain can happen quickly on an ultra-processed diet. In a tightly controlled National Institutes of Health study, people checked into a medical center for a month, and could eat only foods provided by researchers. They consumed about 500 more calories per day on an ultra-processed food diet than on a diet based on whole foods such as fruits, vegetables, whole grains, simply-prepared chicken and other proteins. Interestingly, people reported enjoying both diets about equally.

Not surprisingly, people started gaining weight on the ultra-processed diettwo pounds in two weeksand lost that same amount in the two weeks on the whole foods diet.

Obesity aside, there are other ways an unhealthy diet inflames the body:

Bourassa MW, Alim I, Bultman SJ, Ratan RR. Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health?. Neurosci Lett. 2016;625:56-63. doi:10.1016/j.neulet.2016.02.009

de Morais Cardoso L, Pinheiro SS, Martino HS, Pinheiro-SantAna HM. Sorghum (Sorghum bicolor L.): Nutrients, bioactive compounds, and potential impact on human health. Crit Rev Food Sci Nutr. 2017;57(2):372-390. doi:10.1080/10408398.2014.887057

Dakhili S, Abdolalizadeh L, Hosseini SM, Shojaee-Aliabadi S, Mirmoghtadaie L. Quinoa protein: Composition, structure and functional properties. Food Chem. 2019;299:125161.

Sugizaki CSA, Naves MMV. Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Obesity. Nutrients. 2018;10(11):1645. Published 2018 Nov 3. doi:10.3390/nu10111645

Lipiska L, Klewicka E, Sjka M. The structure, occurrence and biological activity of ellagitannins: a general review. Acta Sci Pol Technol Aliment. 2014;13(3):289-299. doi:10.17306/j.afs.2014.3.7

Mercury Factsheet. Centers for Disease Control and Prevention. Accessed 4/19/2021.

Paiva C, Beserra B, Reis C, Dorea JG, Da Costa T, Amato AA. Consumption of coffee or caffeine and serum concentration of inflammatory markers: A systematic review. Crit Rev Food Sci Nutr. 2019;59(4):652-663. doi:10.1080/10408398.2017.1386159

Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi:10.2174/1871523015666160915154443

Olive oil. U.S. Department of Agriculture, Agricultural Research Service.

DiNicolantonio JJ, OKeefe JH. Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity. Mo Med. 2017;114(4):303-307.

Marcelino G, Hiane PA, Freitas KC, et al. Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota. Nutrients. 2019;11(8):1826. Published 2019 Aug 7. doi:10.3390/nu11081826

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Christ A, Lauterbach M, Latz E. Western Diet and the Immune System: An Inflammatory Connection. Immunity. 2019;51(5):794-811. doi:10.1016/j.immuni.2019.09.020

Martnez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892

Rauber F, da Costa Louzada ML, Steele EM, Millett C, Monteiro CA, Levy RB. Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (20082014). Nutrients. 2018;10(5):587.

Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):226. doi:10.1016/j.cmet.2019.05.020

DiNicolantonio JJ, Mehta V, Onkaramurthy N, OKeefe JH. Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar induces visceral adiposity. Prog Cardiovasc Dis. 2018;61(1):3-9. doi:10.1016/j.pcad.2017.12.001

Adult Obesity Facts. Centers for Disease Control and Prevention. Accessed 4/19/2021.

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Best Anti-Inflammatory FoodsPlus What To Avoid - Forbes

Sodi-um? More like sodi-yum. It tends to get a bad rap, but sodium is absolutely essential for the functioning of your bodys systems. You need some sodium to regulate your blood pressure and keep your fluids in balance.

But you might be surprised just how much sodium youre getting through your diet on the daily. Packaged and prepared foods are loaded with this savory compound.

If getting too much sodium is impacting your health (for example, by increasing your blood pressure), your doctor might prescribe a low sodium diet.

Low sodium diets 101

How much sodium should you have per day?

The American Heart Association recommends adults get 2,300 milligrams of sodium or less per day. Need a visual? Thats the amount of sodium in just 1 teaspoon of added salt.

And even thats more than you really need. To function properly, your body needs only about 500 milligrams of sodium each day.

Benefits of a low sodium diet

Certain foods (like beets) contain sodium naturally, but most Americans consume wayyyy too much sodium from salty ultra-processed foods.

Overdoing it on salt can have negative effects on your overall health (like raising your blood pressure), especially if you have a medical condition like cardiovascular disease or kidney disease.

Which foods should you avoid on a low sodium diet?

Try to avoid high sodium foods, including:

Your body needs the right amount of sodium to do important stuff like regulate your blood pressure and fluid balance.

But its possible to get too much of this good thing, especially if you have certain medical conditions. If you have kidney disease, high blood pressure, or heart disease, you may need to follow a low sodium diet.

Just keep in mind that some of these diets significantly decrease the amount of sodium you get, and theyre not right for everyone. They can be pretty hard to follow too.

The average American consumes about 3,600 milligrams of sodium per day, so transitioning to a low sodium diet typically requires significant changes to food choices.

Types of low sodium diets

Here are a few low sodium diets your doctor might recommend:

What if your doctor hasnt prescribed a low sodium diet? Major health organizations actually suggest that everyone (not just peeps with certain medical conditions) should try to limit their sodium intake.

Where should you start? By slowing down on added salt.

Added salt is the largest contributor of sodium in a typical diet. Studies suggest that getting too much added salt could increase your risk of developing certain conditions, including stomach cancer and heart disease.

So even though you might not have to go on a low sodium diet, limiting foods that are high in added salt can prob still help your health.

If youve been prescribed a low sodium diet, you need to carefully regulate your sodium intake. Your healthcare team will work with you to come up with a tailored plan for your needs.

But if youre just trying to reduce your overall intake of added salt, you can try to cut out or limit the following foods:

FYI: Some folks on strict sodium-restricted diets may also need to limit foods high in natural sodium (like shrimp). But if youre just watching your overall sodium intake for general health purposes, these are safe to have.

You have tons of options when youre looking to live that low salt life, including:

Whole, unprocessed foods such as fruits, veggies, and protein sources like eggs and fish naturally contain some sodium, but they dont contain added salt (the source of most sodium in the modern diet).

So if you focus on eating mostly nutrient-dense whole foods, your sodium intake should remain at a healthy level. Just make sure youre not going overboard with the salt shaker during food prep.

If you want to transition to a lower sodium diet, there are several easy ways to reduce your salt intake.

FYI: Keep in mind that these tips are appropriate for peeps wanting to generally lower their sodium intake. If youre prescribed a sodium-restricted diet, youll need to monitor your sodium intake closely with the help of a medical professional.

Your go-to meal at your fave restaurant may contain a shocking amount of sodium, even if its a dish thats typically considered healthy, like a salad.

The Boneless Buffalo Chicken Salad from Chilis contains 4,780 milligrams of sodium. Thats more than twice as much as most folks are supposed to get in a whole day.

If youre cooking at home, youre already making a great choice for your health. Cooking at home is associated with health benefits like decreased disease risk and can significantly reduce your intake of added salt.

If youre a salty snack lover, youre not alone. Most peeps love a good salted pretzel or handful of crunchy roasted and salted almonds. Heres how to enjoy your snacks without overdoing it on salt.

Whether youre trying to reduce your sodium intake to improve your overall health or you have a medical condition that requires a salt-restricted diet, dont panic! You can find plenty of low sodium meal and snack options in your local grocery store or make them at home.

Cutting back on salty snack foods and high sodium restaurant meals and using less added salt overall can help you slash your sodium intake. Thats good news for your health, especially if you have certain medical conditions.

Remember: If your doctor has prescribed a specific sodium-restricted diet, its important to work with your healthcare team to develop the right diet for you.

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Low Sodium Diet: What to Eat and How to Stick to It - Greatist

If you've seen him in the hit series Power or zombie flick Army of the Dead, then you know know actor Omari Hardwick is jacked...though wed expect nothing less from a former University of Georgia football star. For the latest installment of Eat Like, we met up with the 47-year-old to learn about the diet that fuels his body rightwhich involves way more than just protein.

Surprisingly, Hardwicks secret is juicing. Pure cranberry justice, not with a lot of sugar, orange juicefreshly squeezedcarrot juice, celery included in it, and grind all that up together, he told Men's Health. Im a big juicer, so Ill often do that particularly when Im working and on-set. I can just grab it and go. No protein powder needed, though he does eat a few egg whites and a bowl of oatmeal most days.

His lunch is more predictable. Full of red meats with the occasional hamburger, a necessary addition for fueling his workouts, especially when he prepared for Army of the Dead: I needed to gain ten to fifteen pounds, so I didnt look so slight next to our dear big Dave Bautista who is physically a very large human being. And, based on the trailer of the film, we can confidently say his red meat diet jacked him up.

Beyond red meats, Hardwick munches down on grilled fish and baked chicken. Whenever he needs an extra boost for those 3 a.m. scenes, hes drinks matcha, not coffee.

Men's Health

As for dinner, its steamed vegetables and some more grilled fish. Doesnt matter if its steamed broccoli or asparagus, hes eating them. He does have his cheat meals, though. Hes a self-proclaimed "cookie monster." I like oatmeal raisin or peanut butter first and foremost, he said. I usually wash it down with water, thinking, I guess, [its] cleansing something of the dirt and the sweetness Im taking in.

We're all owed our cheat days, right?

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Red Meat Helped Omari Hardwick Gain Weight for 'Army of the Dead' - menshealth.com

For decades, the advice for those who want to lose weight has been pretty simple: Consume fewer calories, burn morewith the emphasis on the output.

But recent research has found that the key to weight loss is more subtle. "The quality of the diet is much more important than the quantity of calories," says JoAnn Manson, MD, DrPH, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham & Women's Hospital.

Instead of counting calories of any kind, focusing on eating nutritious foods that are more satisfying is more effective. "A high-quality diet will almost automatically lead to better calorie controlyou're going to be eating foods with higher satiety," says Manson, a contributor to the new documentary Better, which explains how Americans can turn back the current epidemic of obesity and diabetes.

But ignoring that advice isn't the only everyday habit that's making you obese. Read on to find out more, and to ensure your health and the health of others, don't miss these Sure Signs You Had COVID and Didn't Know It.

When it comes to preventing obesity, "a lot has to do with the quality of the diet and the various habits that people can get into, such as snacking regularly," says Manson. "In the film Better, there is a real effort to help people to improve the quality of their diet, because it refutes this notion that weight control is as simple as 'calories in, calories out.' It relates very much to having a diet that is high quality."

For example: A diet that's heavy in processed foods like chips and cookies will increase a person's blood sugar level, which will cause insulin spikes and lead to a frequent sense of hunger, even if you're working out like crazy at the gym. That hunger for more processed foods can foil even the most dedicated marathoner.

"Foods like that do not tend to lead to satiety, so you tend to overeat, and the foods are not nutritious," says Manson. "A high-quality eating plan is something like the Mediterranean diet, which emphasizes fruits, vegetables, fish and olive oil, while being low in red meat, processed meats and processed foods."

RELATED: The #1 Cause of Obesity, According to Science

"For a snack, if you get hungry during the day, you're having a handful of nuts instead of donuts or a bag of potato chips," says Manson. "These are the types of dietary changes that can lead to greater satiety, lower total calorie intake and just improve nutrition."

"Non-starchy vegetables and whole grains really fill you up," says Manson. Eating more of those vegetables and grains, instead of starchy vegetables (like potatoes and peas) and white- or processed-flour products can prevent blood sugar spikes and crashes. Non-starchy vegetables include broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, salad greens, and these others recommended by the American Diabetes Association.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

"Everyday behaviors that can increase your risk of obesity include frequent snacking, nighttime eating, consuming foods/beverages high in sugar and low in nutrients (e.g, regular soda), long periods of sitting, and a lack of daily exercise," says Kirsten Davison, Ph.D., professor and associate dean for research at Boston College. Even before the pandemic locked most of us down, only about 20 percent of American adults got enough exercisewhich the American Heart Association defines as 150 minutes of moderate-intensity activity (such as brisk walking) per week. And to get through life at your healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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5 Everyday Things Making You Obese, Say Experts | Eat This Not That - Eat This, Not That

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Diet rich in sugar, fat damages immune cells in digestive tracts of mice

A tiny, 3D model of the intestines formed from anti-inflammatory cells known as Paneth cells (green and red) and other intestinal cells (blue) is seen in the image above. Researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic used such models, called organoids, to understand why a Western-style diet rich in fat and sugar damages Paneth cells and disrupts the gut immune system.

Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a study from researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic.

The study, in mice and people, showed that a diet high in sugar and fat causes damage to Paneth cells, immune cells in the gut that help keep inflammation in check. When Paneth cells arent functioning properly, the gut immune system is excessively prone to inflammation, putting people at risk of inflammatory bowel disease and undermining effective control of disease-causing microbes. The findings, published May 18 in Cell Host & Microbe, open up new approaches to regulating gut immunity by restoring normal Paneth cell function.

Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but its becoming more common globally as more and more people adopt Western lifestyles, said lead author Ta-Chiang Liu, MD, PhD, an associate professor of pathology & immunology at Washington University. Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.

Paneth cell impairment is a key feature of inflammatory bowel disease. For example, people with Crohns disease, a kind of inflammatory bowel disease characterized by abdominal pain, diarrhea, anemia and fatigue, often have Paneth cells that have stopped working.

Liu and senior author Thaddeus Stappenbeck, MD, PhD chair of the Department of Inflammation and Immunity at Cleveland Clinic, and former co-director of the Division of Laboratory and Genomic Medicine at Washington University set out to find the cause of Paneth cell dysfunction in people. They analyzed a database containing demographic and clinical data on 400 people, including an assessment of each persons Paneth cells. The researchers found that high body mass index (BMI) was associated with Paneth cells that looked abnormal and unhealthy under a microscope. The higher a persons BMI, the worse his or her Paneth cells looked. The association held for healthy adults and people with Crohns disease.

To better understand this connection, the researchers studied two strains of mice that are genetically predisposed to obesity. Such mice chronically overeat because they carry mutations that prevent them from feeling full even when fed a regular diet. To the researchers surprise, the obese mice had Paneth cells that looked normal.

In people, obesity is frequently the result of eating a diet rich in fat and sugar. So the scientists fed normal mice a diet in which 40% of the calories came from fat or sugar, similar to the typical Western diet. After two months on this chow, the mice had become obese and their Paneth cells looked decidedly abnormal.

Obesity wasnt the problem per se, Liu said. Eating too much of a healthy diet didnt affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.

The Paneth cells returned to normal when the mice were put back on a healthy mouse diet for four weeks. Whether people who habitually eat a Western diet can improve their gut immunity by changing their diet remains to be seen, Liu said.

This was a short-term experiment, just eight weeks, Liu said. In people, obesity doesnt occur overnight or even in eight weeks. People have a suboptimal lifestyle for 20, 30 years before they become obese. Its possible that if you have a Western diet for so long, you cross a point of no return and your Paneth cells dont recover even if you change your diet. Wed need to do more research before we can say whether this process is reversible in people.

Further experiments showed that a molecule known as deoxycholic acid, a secondary bile acid formed as a byproduct of the metabolism of gut bacteria, forms the link between a Western diet and Paneth cell dysfunction. The bile acid increases the activity of two immune molecules farnesoid X receptor and type 1 interferon that inhibit Paneth cell function.

Liu and colleagues now are investigating whether fat or sugar plays the primary role in impairing Paneth cells. They also have begun studying ways to restore normal Paneth cell function and improve gut immunity by targeting the bile acid or the two immune molecules.

Liu TC, Kern JT, Jain U, Sonnek NM, Xiong S, Simpson KF, VanDussen KL, Winkler ES, Haritunians T, Lu Q, Sasaki Y, Storer C, Diamond MS, Head RD, McGovern DPB, Stappenbeck TS. Western Diet Induces Paneth Cell Defects through FXR and Type I Interferon. Cell Host & Microbe. May 18, 2021. DOI: 10.1016/j.chom.2021.04.004

The study was supported by the National Institutes of Health (NIH), grant numbers U01DK062413, R01 DK125296, R01 DK124274, DK109081, R01 AI143673, R01 AI127513 and R01 AI123348; the Helmsley Charitable Trust, grant number 2014PGIBD010; and Washington Universitys Genome Technology Access Center and Digestive Disease Research Core Center.

Washington University School of Medicines 1,500 faculty physicians also are the medical staff of Barnes-Jewish and St. Louis Childrens hospitals. The School of Medicine is a leader in medical research, teaching and patient care, consistently ranking among the top medical schools in the nation by U.S. News & World Report. Through its affiliations with Barnes-Jewish and St. Louis Childrens hospitals, the School of Medicine is linked to BJC HealthCare.

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Western diet may increase risk of gut inflammation, infection Washington University School of Medicine in St. Louis - Washington University School of...