If you're trying to implement healthier eating habits, it can be tough to figure out where to start. Maybe one of your friends has been trying to get you to cut added sugars for years now while another swears that going gluten-free changed her life. Thankfully, emerging research is here to make your choice easier.

A new study published in the Journal of the American College of Nutrition compared two of the most popular diets right now, the vegan diet and the Mediterranean diet, to see how they affected participants' weight as well as other risk factors for heart disease. The results? Sticking to a low-fat vegan diet is better for your health than going with the Mediterranean diet.(Related: The 7 Healthiest Foods to Eat Right Now).

"The evidence is clear that a plant-based diet is a great way to manage weight and that all the side effects are good onesfrom boosting heart health and improving cholesterol to lowering the risk for diabetes," corresponding author Hana Kahleova, MD, PhD, MBA, Director of Clinical Research at the Physicians Committee for Responsible Medicine told Eat This, Not That! in an interview.

More specifically, the study found that the vegan diet can lower "bad" cholesterol levels known as LDL, improve insulin sensitivity, and lead to more weight loss. The Mediterranean diet's only win was that it led to an even greater blood pressure decrease than the low-fat vegan diet, though both diets yielded positive effects. It is also worth noting that the study did not require participants to count calories or track nutrients.

"We weren't surprised to see that people saw improvements on the plant-based diet," said Kahleova. "But, because the Mediterranean diet is often touted for weight loss, it was surprising to see that participants experienced very small changesif any at allwhen it came to their weight."

"We hope that this study will inspire people to see that a vegan diet may benefit them in many ways and will decide to try it out," she adds.

Still not convinced? To learn about more ways cutting out animal products can make you feel better, check out our 28 Top Health Reasons to Go Vegan.

Here is the original post:
This Is the Best Diet for Weight Loss and Cholesterol Control, Says Science | Eat This Not That - Eat This, Not That

For optimum weight loss, a person needs to follow a good sustainable diet and exercise well too. Calorie-cutting won't do the job alone. Like with any diet, a person following Intermittent Fasting needs to be physically active, maintain an energy deficit to promote long-term weight loss. Simply said, if you are eating fewer calories, but skimping out on exercise, it can be possible for you to gain the weight back on or hit an undesirable plateau even if you are eating right.

Since Intermittent Fasting can drain or deplete energy levels, ensure that do not engage in extremely heavy workouts. Light or moderate-intensity workouts such as walking, jogging, lifting weights, cardio or strength training can help you shed the kilos and define muscles. You can also try alternating with different Intermittent Fasting variations if your current plan doesn't allow you enough time/energy to work out. But, do remember to spend 30-45 minutes every day working out.

See the article here:
Weight loss: 5 reasons you hit a plateau while following Intermittent Fasting - Times of India

PHILADELPHIA (KYW Newsradio) All diets are not equal.

Losing weight is never easy, and finding the best diet for you can be harder than you think.

Ariana Chao, assistant professor at the University of Pennsylvania School of Nursing, looked at many of the different types to determine how to select the best eating plan. She found some that did well for a while.

There are some short-term benefits, she said, to lower-calorie and lower-carbohydrate types of diets, typically seen around six months or so. However longer-term, at about 12 months or greater, we tend to see that these tend to deteriorate. So there tends to not really be a difference in terms of long term.

When choosing a personalized diet based on markers like insulin levels, for example, there has been no proof of real success. Chao said exercising and finding a diet you can sustain long-term is still the best plan.

It just may take a few tries to determine if a low-carb, low-fat or plant-based diet works best for you.

Original post:
Finding the right diet can be the hardest part of weight loss - KYW Newsradio 1060

Red wine is the alcoholic drink of choice for many people, and its gotten a lot of buzz for its potential health benefits.

The drink, made from fermented red grapes, is loaded with antioxidants, but it can also be full of calories and sugar.

If youre trying to lose weight, you may be wondering if red wine could help you or if it would just be a hindrance.

This article reviews red wines nutrient content, what the evidence says about red wine and weight control, and how you can enjoy red wine while still losing weight.

A 5-ounce (148-mL) serving of red wine contains (1):

Most of the calories in red wine come from alcohol, which provides seven calories per gram, and the remainder comes from carbs (2).

Keep in mind that there are several different types of red wine, all with varying amounts of alcohol and sugar content, which will affect their total calorie count. Additionally, there will be some variation among brands.

A 5-ounce (148-mL) serving of red wine contains 125 calories, mostly from alcohol and carbs. There will be some variation among types and brands of red wine.

Several studies have assessed the link between alcoholic beverages and weight.

When it comes to weight management, there appear to be both pros and cons to drinking red wine.

Red wine is rich in resveratrol and other antioxidants that may benefit blood sugar control, heart health, and inflammation. Additionally, moderate wine consumption may help protect against excess weight gain (2, 3).

Red wine and other flavonoid-rich foods like olive oil, nuts, fruits, and legumes are considered staple foods in the Mediterranean-style diet, which has been associated with better weight control than a standard American diet (4, 5).

Unfortunately, evidence on the effects of red wine itself is fairly mixed. Some animal studies have found that red wine consumption decreases body weight and body fat levels, but others have found the opposite (6, 7, 8).

Additionally, a study in 29 people with obesity found that red wine antioxidants appeared to not affect blood sugar control (9).

However, other human studies have noted that moderate alcohol consumption may help improve blood sugar control potentially making it easier to manage weight (10, 11).

More research is needed before the effects of red wine on weight control are fully understood.

Several studies have noted that excess alcohol consumption is linked to weight gain especially in men (2, 12, 13).

Alcohol contains more calories per gram than carbs and protein, and many alcoholic beverages like beer, wine, and mixed drinks may also be loaded with sugar.

Because of this, it can be easier to consume more calories than you intend to when drinking alcohol (2, 14, 15).

Additionally, overconsumption of alcohol may lead to insulin resistance and blood sugar control problems, which may be a precursor to weight gain and type 2 diabetes (16).

Note that 5 ounces (148 mL) of wine is considered 1 serving, and moderate drinking is defined as no more than 2 servings of alcohol per day for men and 1 serving of alcohol per day for women (15).

Red wine is rich in the antioxidant resveratrol, but research is mixed regarding its positive weight effects. Excess alcohol consumption including red wine may lead to weight gain.

Luckily, you dont have to completely avoid drinking red wine if youre trying to lose weight.

Here are some ways that you can enjoy red wine without hindering your weight loss efforts:

As long as youre watching your portion sizes and drinking in moderation, wine shouldnt have a huge effect on your weight.

Additionally, if you notice that your weight loss is slowing down and nothing has changed except the amount or frequency of your red wine intake, try cutting back to see if that helps.

You can drink red wine and still lose weight as long as you limit how much you drink and track your calories.

Red wine is rich in antioxidants, but its also full of calories from alcohol and carbs. This makes it a mixed bag when it comes to weight loss.

Too much red wine, or any alcoholic drink, may hinder weight loss and contribute to weight gain. That said, red wine in moderation may provide some protective effects against weight gain.

To enjoy red wine while losing weight, make sure to stick to a single serving, avoid sugary dessert wines, and track your calories.

See the article here:
Does Red Wine Have Any Effect on Weight Loss? - Healthline

About half of Americans are trying to lose weight at any given time, according to a recent Gallup poll. To meet their goals, many turn to healthy eating plans, exercise regimens, apps, and other programs for guidance. But there are lots and lots of weight loss programs out there, and figuring out which one is right for you can be a challenge. That's why Best Life set out to help, and we've uncovered the ones you need to avoid, as wellyes, we've found the worst weight loss program in America.

To find out which weight loss program may offer the results you're looking for and which you should avoid at all costs, we first used ConsumerAffairs' 2021Best Weight Loss Programs report, which reviewed several programs that were rated by more than 9,000 consumers on a five-star scale. Then, we factored in the overall score from the 2021U.S. News & World Report ranking of Best Diets Overall, where each diet was reviewed by a group of health experts and given a score out of five.

Next, we looked into which of the weight loss programs also offered an app. Research published in the Annals of Internal Medicine found that smartphone apps may be helpful to some people on their weight loss journey. So, we factored in ratings on both the Apple App Store and Google Play store, as well as the number of stars each received on Trustpilot, all of which were also on five-point scales.

Finally, we gave each metric a weighted value before plugging them into our exclusive algorithm to see how each weight loss program scored on our 100-point scale Dissatisfaction Indexthe higher the score, the worse the program, according to those who've used them. If you're making an effort to drop a few extra pounds, read on to discover the worst weight loss program in America to make sure you're set up for success. And if joining a fitness center is part of your plan, do your research and check out The Worst Gym in America, According to Members.

Editor's note: "N/A" indicates that data was not available for that particular metric. We adjusted the algorithm to ensure that each brand was scored fairly and accurately.

ConsumerAffairs ranking: 5.00

U.S. News & World Report score: N/A

Apple App Store rating: N/A

Google Play rating: N/A

Trustpilot stars: N/A

Dissatisfaction Index Score: 0.00

ConsumerAffairs ranking: 4.20

U.S. News & World Report score: N/A

Apple App Store rating: N/A

Google Play rating: N/A

Trustpilot stars: 4.50

Dissatisfaction Index Score: 21.67

And if you're like most Americans who can't live without their morning cup of joe, check out The Most Hated Coffee Chain in America.

ConsumerAffairs ranking: N/A

U.S. News & World Report score: N/A

Apple App Store rating: 4.70

Google Play rating: 3.80

Trustpilot stars: 4.00

Dissatisfaction Index Score: 27.75

ConsumerAffairs ranking: 2.50

U.S. News & World Report score: 3.50

Apple App Store rating: 4.70

Google Play rating: 4.40

Trustpilot stars: 4.40

Dissatisfaction Index Score: 36.67

ConsumerAffairs ranking: 3.50

U.S. News & World Report score: 3.90

Apple App Store rating: 4.80

Google Play rating: 4.40

Trustpilot stars: 2.10

Dissatisfaction Index Score: 42.00

And to avoid another frustrating consumer experience, find out why This Online Store Has the Worst Customer Service in America.

ConsumerAffairs ranking: N/A

U.S. News & World Report score: 3.80

Apple App Store rating: 3.50

Google Play rating: 3.90

Trustpilot stars: N/A

Dissatisfaction Index Score: 42.18

ConsumerAffairs ranking: 2.50

U.S. News & World Report score: N/A

Apple App Store rating: 4.00

Google Play rating: 3.90

Trustpilot stars: 4.20

Dissatisfaction Index Score: 45.00

ConsumerAffairs ranking: 3.90

U.S. News & World Report score: 3.50

Apple App Store rating: 3.40

Google Play rating: 3.60

Trustpilot stars: 3.20

Dissatisfaction Index Score: 49.33

ConsumerAffairs ranking: N/A

U.S. News & World Report score: 3.00

Apple App Store rating: 4.50

Google Play rating: 2.80

Trustpilot stars: 3.70

Dissatisfaction Index Score: 50.00

And for more exclusive rankings sent to your inbox, sign up for our daily newsletter.

ConsumerAffairs ranking: 3.80

U.S. News & World Report score: N/A

Apple App Store rating: N/A

Google Play rating: N/A

Trustpilot stars: 3.20

Dissatisfaction Index Score: 50.00

ConsumerAffairs ranking: 2.90

U.S. News & World Report score: N/A

Apple App Store rating: N/A

Google Play rating: N/A

Trustpilot stars: 3.90

Dissatisfaction Index Score: 53.33

ConsumerAffairs ranking: 3.40

U.S. News & World Report score: N/A

Apple App Store rating: N/A

Google Play rating: N/A

Trustpilot stars: N/A

Dissatisfaction Index Score: 53.33

ConsumerAffairs ranking: N/A

U.S. News & World Report score: 1.80

Apple App Store rating: 4.60

Google Play rating: 2.80

Trustpilot stars: 3.70

Dissatisfaction Index Score: 59.17

ConsumerAffairs ranking: 2.90

U.S. News & World Report score: 2.80

Apple App Store rating: 3.00

Google Play rating: 3.70

Trustpilot stars: 3.20

Dissatisfaction Index Score: 62.67

ConsumerAffairs ranking: 3.10

U.S. News & World Report score: N/A

Apple App Store rating: 2.90

Google Play rating: N/A

Trustpilot stars: N/A

Dissatisfaction Index Score: 66.67

ConsumerAffairs ranking: 2.20

U.S. News & World Report score: 3.00

More:
This Is the Worst Weight Loss Program in America, According to Users - Best Life

My breakfast: I generally finish my breakfast before 8 am on most days, which is usually something like cereals, dry muesli with curd or cold milk.

My lunch: My lunchtime is between 1-1:30 pm when I have whatever is cooked at home, such as rice with vegetables.

My dinner: I tend to keep my dinners light. 2-3 chapatis with vegetables. I also reduced my salt intake in my diet.

Pre-workout meal: Nothing

Post-workout meal: Cinnamon green tea and sattu (gram flour) had with hot water and organic honey.

I indulge in (What you eat on your cheat days): While I try to eat healthy on most days, I indulge by having some fried snacks like samosa or cheese momos sometimes.

Low-calorie recipes I swear by: Healthy salad made out of cucumber, sprouts, tomato, fresh cottage cheese (dressing made out olive oil, lemon juice and a dash of black salt)

Read the rest here:
Weight loss: "I have a healthy sattu drink everyday to stay fit" | The Times of India - Times of India

If you are worried about your thyroid, think it may be causing you to gain weight or have noticed your thyroid numbers changing as you lose weight, read on.

In addition to weight gain and stalled weight loss, low thyroid hormone levels, known as hypothyroidism, can cause you to suffer from feelings of cold, constipation, brain fog (memory or concentration issues), fatigue and lack of motivation among other things. You may also notice excessive sleep, feelings of or actual clinical depression, hair loss, mood swings or dry skin.

Thyroid dysfunction is estimated to affect up to 15% of the population at some point in their lifetime. Women are up to eight times more likely to be affected than men, and the numbers go up as you age. While that is a lot of people, some estimate that more than half of those with thyroid dysfunction do not know they have it. Incredibly, thyroxine, the most frequently used medication to treat hypothyroidism, is already one of the most frequently prescribed medications in the country.

So, why so much thyroid dysfunction? Is the thyroid the true culprit for our obesity epidemic? Or is it the victim?

The thyroid gland is in the lower front end of the neck and produces thyroid hormones. These hormones are responsible for communicating with nearly every cell of your body, and they regulate the speed of all the biologic machinery that makes you function. Unfortunately, with a plague of chronic stress, nutritionally depleted food sources, contaminated water and frequently toxic environments, our thyroid may not be functioning how we would like it to.

While there are many hormones that play a role in the production of or suppression of thyroid function, the hormones directly involved include thyroid secreting hormone, T4 and T3. The later two can also be measured as free T4, free T3 and reverse T3. TSH is the hormone that stimulates secretion of thyroid hormone and is the most frequently tested hormone when assessing thyroid health. The problem is that this hormone doesnt show the whole picture.

TSH levels can remain within range despite significant thyroid dysfunction and sometimes look off despite normal function, particularly when recovering from obesity.

When assessing thyroid health or looking for an autoimmune cause of dysfunction, the measurable thyroid hormones and antibodies should all be ordered. Even if the correct tests are run, only a partial picture, of the thyroid state of being can be revealed. There are myriad additional labs that could be ordered to help complete the picture including sex hormones and nutrition labs, but even with all this information some aspects of thyroid function are not fully known, and the interaction with food and energy consumption is one of them. To understand each individual situation, the symptoms, labs and history must be considered.

So what happens when you lose weight, and does weight loss cause hypothyroidism? You can be fairly certain that your hormone levels will drop with weight loss. This is often normal and can be completely explained by the higher hormone levels associated with obesity beginning to normalize with successfully achieving optimal body alignment. Reduction in hormone levels could merely represent your body coming back to homeostasis. However, some weight loss can result in worsening thyroid function to varying degrees. According to Dr. Doug Lucas, PHD Weight Loss chief science officer, two factors worth considering are: 1) the extent of calorie restriction and 2) the type of dietary fat consumed. These two items appear to play the largest roles in determining the deleterious effects of weight loss on your thyroid. Choosing the right approach can separate weight loss and maintenance successes from failure.

Severe calorie restriction and the consumption of highly processed polyunsaturated fats (e.g., vegetable oils) can negatively affect the thyroid. Research shows that carbohydrate restriction alone, and especially when done with healthy dietary fat consumption, will have much less effect on T3 levels and function. If you experience reduced T3 levels, but are following this dietary approach with a well-formulated meal plan, it is likely the result of normalization of your hormones as weight is let go and optimal body alignment is achieved. Lower levels could also be evidence of a more efficient system and less demand for thyroid function. As a bonus, human studies about longevity demonstrate an association of a longer life with lower levels of T3. Reduced T3 without symptoms is likely a sign of a well-functioning system that has reached optimal alignment and efficiency.

If youre looking to support your thyroid while dropping weight or maintaining weight loss, here are some tips:

Dont simply restrict calories and exercises more to lose weight. How you drop weight is key to maintaining a healthy thyroid.According to Doug Lucas, optimizing your sleep, stress and toxic exposures has significant impact on thyroid health as well.Avoid foods known as goitrogens. These are toxic for your thyroid. These include gluten, grains, dairy, nightshades (eggplant, peppers, tomatoes, white potatoes), sugar, caffeine, alcohol and for those with possible or confirmed autoimmune cause of thyroid dysfunction, eggs. Cruciferous vegetables can and should be consumed if possible, but if you are worried about your thyroid consider cooking or fermenting these nutrition-packed plant foods. If you choose to consume dairy, try goat products or A2 cow products. There is a tremendous amount of noise and misinformation about the thyroid. An accurate diagnosis and good understanding of what is happening can help you feel empowered and confident. Remember that thyroid hormone levels are not as important as how you feel. If you are concerned, start with the basics: sleep, stress and nutrition. If you have symptoms, consider working with your health care team to determine if treatment is right for you. If youre in the process of dropping weight or are following a lower carbohydrate lifestyle, fluctuations may well be temporary and a new set point may be established while your body adjusts to its new optimal you.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133. She is married to Dr. Doug Lucas, who is an orthopedic surgeon and precision medicine physician.

The rest is here:
Your thyroid and your weight loss - The Durango Herald