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What Nutrition Pros Think of the New U.S. Dietary Guidelines – Well+Good

Posted: January 23, 2021 at 10:51 pm

At the end of December, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) quietly released a highly anticipated set of recommendations (at least in the nutrition world): the 2020-2025 U.S. Dietary Guidelines for Americans. Every five years, the groups update these guidelines, which can inform how doctors, dietitians, and other health professionals make nutritional recommendations to their patients. They can also shape how food companies approach what they put in their products.

Many dietitians applauded the updated guidelines for highlighting metabolic conditions like type 2 diabetes as a significanthealth concern for all Americans, as well as for focusing on eating patterns instead of singling out nutrients, says Maya Feller, RD, a Brooklyn-based registered dietitian-nutritionist whospecializes in medicalnutrition therapy for non-communicable diseases like diabetes.

But Feller and many other health experts also point out that the new guidelineswhich overall are very similar to what has been in place since 2015ignored important recommendations in a report published this past July by the USDAs own advisory council of 20 independent doctors and nutritionists. The Center for Science in the Public Interest, an independent consumer advocacy organization that aims to improve the food system and support healthy eating, called the decision disappointing.

As many of us want more transparency in government recommendations, omitting this feels as though the recommendations are political and not science-backed, says Alex Caspero, RD, founder of Delish Knowledge.

One of the main critiques of the guidelines: They keep added sugars at 10 percent of daily calories, instead of lowering the recommendation to 6 percent as suggested by the advisory council. Added sugars are a key contributor to chronic illnesses like heart disease, diabetes, obesity, and certain cancers, says Brigitte Zeitlin, RD, owner of BZ Nutrition. Less sugar, [fewer] health problems.

In addition to complicating the management of chronic health conditions, added sugars reduce the diversity of beneficial gut bacteria, which can contribute to poor health outcomes, says Feller, noting that the GI tract plays a critical role in immune health.

Heres the lowdown on added sugar and how it can affect your health:

However, other experts understand why the guidance on sugar stayed the same. Lisa Moskovitz, RD, CEO of New York Nutrition Group,argues that despite the well-known risks of excess added sugar, its better not to overwhelm Americans with goals theyre already struggling to follow. Many consumers do not adhere to the federal guidelines as is, she says.

Caspero says shes mostly concerned about how this decision will impact packaged foods. The guidelines have huge power in our food system, and making clear recommendations to reduce added sugar could encourage manufactures to reduce the sugar they use in their foods, she says.

Some nutrition experts were also surprised that the 2020-2025 guidelines ignored the independent committees recommendation to reduce daily alcohol intake for men from two drinks to one. (Recommendations for women remain at one drink per day maximum.) Zeitlin notes that the guidelines did suggest Americans should consume less alcohol but didnt offer specifics. There is so much credible research looking at the relationship between alcohol and an increased risk of developing chronic conditions, adds Feller.

Other RDs we spoke to are fine with the guidelines as they stand. Moskovitz says that alcohol is safe in moderation, and the guidelines account for the fact that men are better able to process and metabolize alcohol than women. Caspero points out that the evidence against alcohol is mixed: some studies show that alcohol actually lowers heart disease risk, but that it also increases oral, breast and colorectal cancer risk.

Overall, the experts we spoke with generally agree that if you dont already drink, theres no good reason to start. But if you do, enjoy one drink per day, up to a few drinks per week max. And preferably choose red wine, especially over sugary cocktails.

In good news, dietitians applaud the guidelines inclusion of specific recommendations per life stage, including for toddlers and pregnant and lactating people. The policy will help shape government programs like the National School Lunch Program and WIC, says Caspero, and hopefully influence food manufacturers. This is the first time guidelines have done it, and its an important step towards a holistic health approach, she says.

How you eat during pregnancy affects not only your health but your babys health, and each phase of life contributes to the health of the subsequent phase, notes Zeitlin. She believes the guidelines will encourage parents to read the labels of baby food.

Want to learn more? Heres some guidance from a top RD on what to eat during every phase of pregnancy:

As part of this, the guidelines suggest parents introduce allergenic foods (like peanuts) early in life to help prevent future food allergiesdifferent from older guidance that urged parents to delay introducing those foods. The guidelines also specifically note that kids under 2 shouldnt eat added sugars. Sweetened foods tend to be lower in nutrients, says Moskovitz; relying on them when kids are little may make balanced nutrition more challenging in the future. Offering more bitter and bland-foods in the earlier years of life can help with childrens acceptance to a variety of foods as they get older, she says.

The guidelines also continue to recommend that Americans eat more plants, which Moskoviz says is the wave of the future. Not only does research prove the benefits of eating more plant-derived foods, but it may also be better for our environment, she says.

Caspero, however, was disappointed that the guidelines only vaguely recommended cutting back on saturated fat to less than 10 percent of daily caloric intake. They didnt call out the specifics where [saturated fat] is usually found in the American diet: high-fat dairy foods, processed meats and red meat, she says. She also points out that the guidelines did not mention the impact of diet on the environment, which was present in the 2015 guidelines. Animal farming accounts for 14.5 percent of all greenhouse gas emissions, according to the Food and Agriculture Organization of the United Nations.

Ultimately, nutritionists across the board arent necessarily surprised that the latest round of nutrition guidelines didnt change significantly. Some speculate that the USDA and HHS may have feared that more strict guidelines would backfire. If they seem unattainable, people might use the new rules to create an unhealthy relationship with food, says Moskovitz. Others are more skeptical. The big food companies in America have lobbyists and sway in government, including the USDA, says Zeitlin.

Regardless, its important to remember that any set of broad guidelines simply cant account for every individualeveryones nutritional needs differ depending on their health, activity levels, and other factors. There is no one-size-fits-all. Figure out what works best for you and do the best you can to eat a balanced, nutrient-dense diet, says Moskovitz.

Nutritionists should also reframe how they work with the guidelines, which need to be tailored to the socio-economic realities of the people we serve, Feller says. That includes helping clients with low incomes find ways to afford fruits, vegetables, and whole grains. Families who face and experience food insecurity have limited access to affordable, safe, and nutritious foods, she says. Inexpensive packaged goods tend to have an abundance of added sugars, and the recommendations do not take that reality into consideration.

If you take a glass half full look, the recommendations will continue to evolve. The guidelines are not perfect. Nothing is, says Feller. Like many things in life, theyre a work in progressdue to be reviewed again in 2025.

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What Nutrition Pros Think of the New U.S. Dietary Guidelines - Well+Good

Poll: Plant-Based Diets Are on the Rise – WholeFoods Magazine

Posted: January 23, 2021 at 10:51 pm

Phoenix, AZIn a 2,000 person study targeting 2021 eating goals, Sprouts Farmers Marketand One Poll found that 54% of Americans are likely to embrace flexitarian diets, reducing meat consumption. Results showed a number of reasons for such interest ranging from health, immunity, environment to simply feeling better.

The interest in plant-based foods and a flexitarian diet is evident, said Jack Sinclair, Sprouts Chief Executive Officer, in a press release on the topic. Shoppers are more engaged with their food than ever and are seeking innovative and alternative products to mix up the meals they prepare for themselves and their families.

The poll results showed clear interest, but is the trend towards plant-based and flexitarianism permanent? The poll found that 43% of people believe being a flexitarian is a permanent lifestyle change, with 58% feeling like all their nutritional needs can be met with plant-based foods. And even though the flexitarian movement is growing, theres still a good chunk of responders (36%) who werent certain of what the definition even is before participating in the survey. Availability and understanding of plant-based options key. 59% of people would try plant-based foods if they were easier to find at their local grocery store.

Plant-based product sales grew exponentially last year, indicating consumers are craving innovative items to try at home, said Sinclair. We believe consumers will remain focused on incorporating healthy foods into their lifestyles to support immunity and overall wellbeing in 2021. This includes introducing consumers to things they never considered before.

Related:Innova Releases Top 5 2021 Trends for Snacks and SweetsSprouts Partners with L.A. Libations on New Functional Beverage DisplaySugary Beverage Consumption on a Downward Trend

11 reasons why Americans are motivated to eat healthier this year, according to poll results:

For more information, readers can view an infographicandvideo of the survey findings.

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Poll: Plant-Based Diets Are on the Rise - WholeFoods Magazine

New Recommendations Suggest Feeding Babies Peanuts, Eggs, and Other Allergens Early On – GoodHousekeeping.com

Posted: January 23, 2021 at 10:51 pm

Valeriia Sviridova / EyeEmGetty Images

In January, the U.S. Department of Agriculture and the Department of Health released its updated set of dietary guidelines that'll be in place through 2025. Many health experts lamented that current recommendations on added sugar didn't really change much, among other concerns. The federal health experts behind the report did, however, recommend new restrictions for added sugar in the first-ever set of advice for parents of babies and toddlers. Per the report, no amount of added sugar is acceptable for kids under the age of 2; the guidelines' authors cite the strong link between childhood obesity and health issues later in life as the reasoning behind their new stance.

But parents (and parents to be!) may raise eyebrows over a new data-driven suggestion on dietary exposure to peanuts and other allergens, which is the opposite of what they may have heard in the past.

New guidelines ask parents to introduce "nutrient-dense" foods to infants in addition to milk or formula starting at 6 months old, including known allergens that many parents may have historically avoided. "Peanuts, egg, cow milk products, tree nuts, wheat, crustacean shellfish, fish, and soy should be introduced when other complementary foods are introduced to an infant's diet," the guidelines instruct. "Introducing peanut-containing foods in the first year reduces the risk that an infant will develop a food allergy to peanuts."

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The shift in advice has to do with breakthrough research known as the LEAP (Learning Early About Peanut Allergy) study, explains Sanjeev Jain, M.D., Ph.D., an immunologist and founder of Columbia Allergy clinics across the Pacific Northwest. In the 1980s, Dr. Jain explains, when food allergies began to become increasingly more common, allergists believed delaying oral introduction to potential allergens (namely peanuts) was necessary to stave off allergic reactions later on in life. The American Academy of Pediatrics had even asked parents to wait to introduce peanuts to kids until they turned 3 years old, and eggs at 2 years old, in guidelines published in 2000. But the LEAP study, published just after the last set of USDA dietary guidelines were made public in 2015, "clearly showed that early introduction of peanuts, starting as early as four months of life, reduced the risk of developing peanut allergies," he adds.

According to Dr. Jain, experts in the allergy field have a surplus of data that confirms a baby's immune system and digestive tract can adapt to foreign foods things they've never eaten before almost naturally. "The immune system in the first six months of life is especially malleable; it can adapt to whatever environmental exposure it's getting at that age much more so than later in life," he explains.

Actually getting a baby or toddler to ingest allergens is important if that food is in the home environment around them. For peanuts, in particular, a baby can easily become sensitized to peanuts if their skin is in frequent contact with its antigens (or proteins) especially if they already have eczema or another skin issue, says Michael Pistiner, M.D., a member of the Asthma and Allergy Foundation of America's Medical Scientific Council. "That [sensitization] can drive a child in the direction of developing a food allergy," he explains, adding that other non-peanut allergies can also develop this way. "That's why it seems that when these kids start having their exposures to the food through their mouth and eating it, then it may help decrease the chance that they'll develop an allergy to that food."

But what about soy, eggs, or other nuts? Robert Coles, M.D., a pediatrician within the University of California San Diego Health System, says that while evidence isn't as clear cut for these allergens, experts are treating them similarly to peanuts based on logic. "Given the data for peanuts and eggs specifically, we now recommend that from an allergy perspective complementary foods and other highly allergenic foods may be introduced into the child's diet at any time after four to six months of age," he explains. A few exceptions may be thicker staples like peanut butter or honey, which can pose choking hazards if not properly prepared, with the latter holding some botulism risk for babies ("Even highly processed honey can carry spores of bacteria," Dr. Jain adds).

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For children out of the recommended age range of four-to-six months, allergy clinician Dr. Jain says that slowly adding traces of nuts or small amounts of soy for toddler-aged kids is largely still recommended. "It's never too late You have a window of opportunity to introduce [foods] before allergies develop," he adds. "Exposure through the skin route without getting equal exposure through the oral and dietary route isn't ideal, as it leads to possible sensitization of that food."

Maybe the most significant takeaway for parents either those who are welcoming their first child or those who are anxious around the kitchen due to another child's allergy development is that introducing food to babies and younger toddlers at home comes with a very low risk for a serious allergic reaction. Dr. Jain explains anaphylaxis is rare in this case: "The current guidelines are that the risk of introducing your food at home is so low, when it comes to a life-threatening allergic reaction, that it's considered safe to do so."

Regardless of your child's age or whether or not you've dipped into new foods at home, there's always an option of doing what's called an "oral challenge," available to families in an office setting. "We give common allergens in the office to confirm that child isn't allergic to that food, which may take a while to pinpoint each food, but at least we're attempting it," Dr. Jain says. Moving forward, it seems that most allergists can agree on one thing: Not feeding your little ones allergens out of fear could end up leading to that food allergy you're dreading.

Always consult your child's physician before introducing new food into their routine. If you're concerned about a child and potential food allergies, keep an eye out for known visual reactions to known allergens. The most common symptoms of an allergic reaction include rashes, itching, or hives, swelling or puffiness, shortness of breath, stomach pain and dizziness. For more information on common reaction signs, and instructions on getting emergency help, visit the Asthma and Allergy Foundation of America.

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New Recommendations Suggest Feeding Babies Peanuts, Eggs, and Other Allergens Early On - GoodHousekeeping.com

These Kitties Are On Diets, But SPCA Is Helping Them Get In Shape – Patch.com

Posted: January 23, 2021 at 10:51 pm

ANNE ARUNDEL COUNTY, MD The SPCA of Anne Arundel County is looking for homes for these cuties. If you are interested in adopting one of this week's adorable adoptables, head to the SPCA website.

Sassy is a lovely seven-year-old calico cat. She is a little on the large side, but working hard to get back into shape. True to her name, she can be a bit Sassy at times, but she does enjoy attention when she's in the mood, especially head and neck rubs. She likes to play and she will jump up onto the sink to get fresh water straight from the tap.

Rocky:Meet Rocky! This sweet senior is looking for a calm, loving home. He is a very affectionate cat and we're told he really enjoys laps. Rocky is a recent arrival to the shelter and he's hoping not to have to stay too long. He is currently on a weight-loss diet and will require regular brushing to keep his coat healthy.

Kween:Cute little Kween is only 3 years old, but she's already a grandma! Kween arrived at the shelter with her mom and her daughter, and her daughter just had a litter of kittens. Kween is a friendly girl and she gets along fine with other cats. She is currently hanging out at the new adoption center Paws at the Mall, so come by and see her today!

Angel:Angel is 11 years old. She is a nice lady but set in her ways and can have a little "cattitutde" towards other cats who get in her face. Angel is diabetic, but she is doing very well with twice daily insulin injections. These are easy to administer and we would be happy to teach you how! Angel is available for foster or adoption. Please contact us if interested!

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These Kitties Are On Diets, But SPCA Is Helping Them Get In Shape - Patch.com

What the research says about ginger’s weight-loss benefits, and why you should be skeptical – Insider – INSIDER

Posted: January 23, 2021 at 10:49 pm

Worldwide, ginger has been used both as a spice and a component of traditional medicine for thousands of years. It has been shown to possess a variety of health benefits, including antioxidant and anti-nausea properties, and some research indicates ginger may also help with weight loss.

Ginger's medicinal benefits come from two major types of bioactive compounds:

Most research around the weight loss benefits of ginger is in animal models. The limited research conducted on humans is mostly small studies that may not be relevant to the general public.

Here's what the research says about how effective ginger may be for weight loss, weight maintenance, and other metabolic and cardiovascular-related processes.

In a small 2012 study, 10 men consumed 2 grams of dried ginger powder dissolved in hot water after eating breakfast. The results showed the subjects felt fuller longer after they drank the ginger beverage.

In addition, when the subjects ingested the ginger drink, they experienced an increased caloric burn of 43 kcal after the meal compared to the control water-only beverage. However, this research is limited because it was an acute experiment, with measurements occurring after having only one ginger drink, as opposed to a long-term study.

Marie-Pierre St-Onge, PhD, a nutrition researcher at Columbia University and co-author of this study says these results indicate ginger may have an impact on a person's ability to lose weight, for instance, if they drink a sugar-free ginger beverage in place of a sugary one.

A small 2019 study in South Korea gave 80 obese people steamed ginger ethanolic extract which is more potent in shogaol than regular ginger or a placebo to see if ginger helped to reduce body fat.

Although both groups were told to follow their typical diets, the study found the group that ingested the ginger extract lost more body fat than the control group. This suggests a ginger supplement may facilitate weight loss even without other dietary changes.

A 2018 review showed ginger had no impact on insulin levels but did decrease insulin resistance, which can be a factor in mitigating symptoms of type 2 diabetes. There is also evidence that maintaining weight loss is linked to improved insulin sensitivity.

The same 2018 review also showed that ginger consumption is associated with decreased bodyweight, waist-to-hip ratio, and fasting glucose, although there was no change to BMI.

In animal experiments, ginger has exhibited anti-inflammatory properties. In human clinical trials, more research is needed, but one small study shows those who consumed ginger experienced less inflammatory pain after exercise than a placebo group.

Because obesity is a chronic state of inflammation, Burridge says consuming ginger may help to support a regular exercise routine which may aid in weight loss.

There are few drawbacks to consuming ginger, as long as you are not allergic to it. That said, there is no research on which form of ginger, such as pickled, powdered, or raw, is optimal for weight loss in humans.

Burridge warns that in most studies, the quantities tested are only a few grams, so people should use caution with dosage and consult a healthcare professional when adding it to their vitamin and supplementation routine.

"I am concerned that people spend so much money on supplements that they think are going to really help them," says Burridge, "but they may only have a minimal effect."

While a small body of limited research suggests that ginger may benefit weight loss, more research is needed on how effective it is for weight loss and obesity management.

The limited clinical studies indicate there may be a small impact on satiety, body fat, and weight management.

"I would say it's unlikely to have a major effect, but I'm also one who thinks every little bit helps," says St-Onge.

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What the research says about ginger's weight-loss benefits, and why you should be skeptical - Insider - INSIDER

Weight loss: Try this Japanese water therapy to lose weight – Times of India

Posted: January 23, 2021 at 10:49 pm

It is believed that the hydration component in the water may play a major role in helping to shed kilos. Water, as we all know, has a filling effect. Drinking a glass of water before mealtime can prevent us from overeating and even curb the craving between the meal. This can help to stay on track and prevent weight gain caused by consuming extra calories. Not only water intake, but the strict eating window breaks also help to consume fewer calories. All these factors together support weight loss and help you stay on track.

After waking up in the morning, one has to drink approximately 180 ml of room-temperature water. This has to be about 45 minutes before taking the first meal. Then throughout the day, depending on the thirst level one has to keep themselves hydrated.

The eating window is restricted to only 15 minutes and there should be at least a 2 hours gap between the meals. The most important thing is that there is no restriction on what you eat. Whatever you consume, it just needs to be healthy.

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Weight loss: Try this Japanese water therapy to lose weight - Times of India

Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No – POPSUGAR

Posted: January 23, 2021 at 10:49 pm

There are so many reasons to love cycling. You can do it indoors or outdoors, at home or at the gym. It's also low-impact, making it easier on achy joints, and of course, it burns calories! But if you're someone who uses cycling as your go-to workout or you're considering adding it to your workout regimen you may be wondering if cycling can really lead to better overall health, especially if you have little time to spare. POPSUGAR spoke with experts to find out if cycling for even 30 minutes a day is enough to lose weight and put you on the path to feeling stronger and healthier.

"It is possible to lose weight from cycling 30 minutes a day," Jennifer Chew, MPT, MSc, an NASM-certified personal trainer and weight loss specialist, told POPSUGAR. Thirty minutes of cycling burns 200 calories on average, although that number depends on a few factors, including your weight, the intensity of your workout, and the resistance, Chew explained.

If you're looking to burn the maximum number of calories you can in those 30 minutes, there are a couple of ways to make that happen:

While weight loss is possible while cycling 30 minutes a day, Sayer and Chew stressed the importance of incorporating strength training and making other lifestyle changes in order to ensure you make progress on your goals.

"When you're pairing a strength training regimen with cardiovascular activity, [like cycling], your body composition will change significantly by increasing calorie burn and muscle mass," Krystal Goodman, an NCSF-certified personal trainer and coach at Orangetheory, told POPSUGAR. Goodman explained that the combination of elevating your heart rate through cycling and adding in that strength-training component will "give you the real bang for your buck" when it comes to fat burn and weight loss. Chew agreed, noting that increased muscle mass "promotes better metabolism," which ultimately allows your body to lose weight more sustainably.

A combination of cardio and strength training, paired with a healthy diet, should help you get results. But the diet is key: "At the end of the day, the most important point to losing weight is daily caloric intake versus daily caloric expenditure," Chew said. "If you are constantly eating less calories than you are burning, you will lose weight."

So, now that you've committed to cycling 30 minutes a day, you may be wondering how you can sustain that moving forward! Here are some effective, easy-to-apply suggestions from the experts.

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Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No - POPSUGAR

The truth diet: Do diets actually help in weight loss or are they just passing trends? – The Financial Express

Posted: January 23, 2021 at 10:49 pm

Her words carry a lot of weight and significance, especially at a time when there are a plethora of diet fads swirling all around us, luring those looking to lose weight quickly.

In her latest book Eating in the Age of Dieting, author and nutritionist Rujuta Diwekar says, Look at food as a blessing. Eat with gratitude, not guilt Move beyond carbs/protein/fat/calories. Food is culture, cuisine, and crop-cycle. Eat local, seasonal and traditional.

Her words carry a lot of weight and significance, especially at a time when there are a plethora of diet fads swirling all around us, luring those looking to lose weight quickly. Vegan, paleo, keto, Mediterranean, low-fat are just some of the popular diets in existence today. Medical experts, however, say that these are just passing trends. For good health, losing weight is not important. Its metabolic health which is key. Dieting, in fact, can lead to increased risk of cancer, diabetes, etc.

Sustainable weight loss is a scientific gradual process that involves increased metabolism with a customised diet and regular physical activity. The basics of healthy weight loss are based on eating fewer calories and burning out at the same time. A scientific diet plan for weight loss not only contains fewer calories, but also ensures enough intake of fibre, adequate protein, good fats and micronutrients to prevent any deficiency, says Mumbai-based Subhasree Ray, clinical and public health nutritionist, certified diabetes educator, International Diabetes Federation.

Reality check

In October last year, 27-year-old Bengali actor Mishti Mukherjee died due to kidney failure caused reportedly by keto diet. The tragic incident raises serious questions about the efficacy of these diets. The keto diet, for one, is a high-fat, moderate-protein and low-carb one. It drastically reduces carbohydrate intake, replacing it with fat, resulting in a metabolic state called ketosis, where the liver burns body fat and provides fuel for the body, as there is limited access to glucose.

Currently, it is one of the common modalities to lose weight among many fitness enthusiasts and often lacks expert supervision. If preached by untrained professionals, it may lead to severe consequences. Keto diet is a therapeutic diet that cant be practised as a normal diet. A diet is only worth it if its safe, says Ray, adding, Another common food fad is the mono diet, which is depending on a particular food (for example, aloe vera or triphala juice, powdered fenugreek seeds, cinnamon and honey tea, detox tea, green coffee, etc) or regimen to lose weight but can result in hormonal changes, nutritional deficiencies and muscle loss.

There are many more such health trends doing the rounds currently. Ghee shots, haldi in pills, fasts for cleansing are a few examples. Fasts for cleansing, haldi in pills, or ghee shots have scientifically proved zero on the basis of facts, asserts Diwekar. Regular meals throughout the day lead to better metabolic health and sustainable weight loss in long term, she has tweeted in the past.

Arun Prasad, senior consultant, surgical gastroenterology and bariatric surgery at Indraprastha Apollo Hospitals, New Delhi, agrees: There is no evidence that proves the contribution of such commodities to weight loss. Far from health benefits, if food items like haldi pills, ghee shots and other similar components are consumed in excess, their own toxic potential can be harmful, he cautions, adding, Before attempting to blindly follow any trend, it is important to first understand your body type, have thorough knowledge of any prevailing medical condition and family history of health conditions. There are no shortcuts to staying physically fit and healthy a balanced diet coupled with physical activity is essential.

Experts also say there is no scientific evidence to support fasting. Fasting can deplete essential vitamins, minerals and electrolytes, and can be harmful if you suffer from medical conditions such as diabetes, heart disease or blood pressure. It can increase acid output, causing heartburn and resulting in dehydration and hypoglycemia, says Aastha Sharma, senior dietician at Nayati Medicity, Mathura. One should instead have small frequent meals, eat a variety of healthy and fresh foods like fruits, vegetables and nuts, eliminate potentially toxic habits, including alcohol, caffeine, excessive salt and processed sugar, etc, to stay healthy, she adds.

Mumbai-based Ray agrees: Fasting for a prolonged period is harmful and might cause nutritional deficiencies. Turmeric, amla, fenugreek seeds, triphala, aloe vera, etc, contain distinct active ingredients that help in losing weight and provide collective health benefits. However, none of these foods can help if total calories and physical activity are not considered as part of the procedure. A healthy lifestyle-comprising eating whole, regular physical activity, sound mental health, enough sleep and an adequate amount of water-is sustainable and evidence-based, she says.

Similarly, coconut oil has been advertised as a health food of sorts for long, but experts say there is little evidence to back that claim. American Heart Association (AHA) data, in fact, shows that more than 80% of the fat in coconut oil is saturatedfar beyond butter (63%), beef (50%) and pork lard (39%). The AHA, which advises against the use of coconut oil, recommends eating no more than 6% of saturated fat as part of total daily calories for those who need lower cholesterol. The oil has no known offsetting favourable effects, the AHA said in an advisory, adding that it could actually increase LDL cholesterol, a cause of cardiovascular disease.

Theres a disconnect between peoples general beliefs and what the data actually shows, Donald Hensrud, medical director, Mayo Clinic Healthy Living Program, told American daily USA Today. He recommends using oils high in monounsaturated fats (including olive oil and avocado oil) and those high in polyunsaturated fats (such as canola oil).

Nutrition first

While exercise may be the most important element of a weight-maintenance programme, dietary restriction, too, plays a critical role. Perhaps thats why consumers turn to products like nutraceuticals, supplements, metabolism-boosters, etc, and diet snacks like energy bars, trail mixes, etc. A recent report by the National Institute of Nutrition (NIN) reported that 31% urban Indians and 16% rural Indians are overweight, with 53% urban Indians having abdominal obesity. Indians are largely sedentary in nature and exercise does not come naturally to us. So the attention naturally goes to other seemingly easier options like detox diets, fat-burning pills, etc. However, most of these easier options leave people and their health status impacted, says nutrition science expert Rashida Vapiwala, the founder of LabelBlind, a NutriTech digital solution startup that simplifies complex information declared on food labels for consumers.

Another thing to note is that a long-term weight-loss regimen could lead to frustration and despair. The focus should be on awareness about good nutrition, healthy eating and lifestyle correction. Obesity slipped into our lives because of sedentary lifestyles and inappropriate food choices. But now, there is a growing consciousness of returning to our roots in the pursuit of better food choices, says Vapiwala.

When it comes to good health, superfoods are key. Packed with nutrients that deliver large doses of antioxidants, vitamins and minerals, these are also likely to reduce the risk of chronic diseases. In her book Indian Superfoods, Diwekar has outlined 10 such local and traditional foods. These are rice, ghee, banana, coconut, cashew nut, aliv, kokum, jackfruit, sugarcane and ambadi. Eating right is step one to getting more active. Ancient foods are wholesome in the nourishment they offer, and are invariably pleasant to the taste buds and low on the glycemic index. This ensures that your body receives sustained energy through the day unlike the high and immediate slump that comes with stimulants like cigarettes, coffee, etc, she had said in an interview with Financial Express on Sunday.

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The truth diet: Do diets actually help in weight loss or are they just passing trends? - The Financial Express

11 of the best high-protein foods for weight loss – Yahoo News

Posted: January 23, 2021 at 10:49 pm

Consider using quinoa in place of pasta. joshuaraineyphotography/iStock

Losing weight can be a challenge, but eating the right food can make it more attainable.

Registered dietitian Jenn Fillenworth explained that getting high-protein foods in your diet can play a key role in any weight-loss journey.

"High-protein foods are great for recovery from exercise and also help to keep you full for longer since protein takes longer to digest than carbohydrates," she said. "This is why a bowl of cereal in the morning sends you on a snack hunt way before lunch, while eggs for breakfast stay with you longer."

Read on for some of the high-protein foods dietitians recommend for weight loss.

Peanut butter is full of protein and "healthy" fats.

Peanut butter is low in carbs, and it can be a great source of protein and "healthy" fats.

"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Insider. "Per a serving (which is typically 2 tablespoons), you'll get about 8 grams of protein."

Start your day with some nutrient-dense eggs.

"Eggs are a great food for weight loss," Fillenworth told Insider.

They're full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein with all of the essential amino acids.

Incorporate salmon into your diet.

"One of my absolute favorite foods for weight loss is salmon," Fillenworth told Insider.

Although salmon is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.

The fish contains essential omega-3 fatty acids, which you have to get from your diet since the human body can't produce them.

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Black beans are a great plant-based protein for weight loss.

"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.

She told Insider that in addition to being high in protein, black beans are also high in fiber, so they can help relieve constipation and bloating which could be attributed to some weight gain.

Opt for low-calorie lean meats, like chicken breasts.

"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told Insider.

She said the first things that come to mind are lean meat, poultry, and fish. These are all a great source of complete protein with little carbs and fat.

Try switching from white to whole-grain carbs.

"High-protein seeds and whole-grain products are another great option," Russo told Insider.

Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.

Eat low-fat dairy products.

"Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss," Russo said.

She suggested opting for plain, low-fat, or fat-free milk, yogurt, or cheese.

You can also enjoy plain yogurt with fresh berries for some natural sweetness.

Add some cottage cheese to your diet.

"At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal," registered dietitian Staci Gulbin told Insider.

A cup of a lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.

Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands.

Use quinoa as an alternative to rice or pasta.

"This gluten-free seed is a delicious and healthy alternative to rice or pasta," Gulbin told Insider.

A serving contains approximately 8 grams of protein and 5 grams of gut-friendly fiber.

Nuts are another great plant-based protein option.

"Nuts are a great portable and nutritious addition to any healthy lifestyle plan," Gulbin told Insider.

Almonds, pistachios, and peanuts average around 6 grams of protein per 1-ounce serving with about 3 grams of gut-friendly fiber.

Add shrimp to your shopping list.

"Shrimp is an extremely low-calorie filling protein," said registered dietitian Summer Yule.

It's also an excellent source of iodine, she added, which we need to support our thyroid health and manage our metabolism.

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11 of the best high-protein foods for weight loss - Yahoo News

Weight Loss Surgery Benefits Emphasized by Reduced Severity of COVID-19 Infections in Bariatric Surgery Patients, says West Medical – PR Web

Posted: January 23, 2021 at 10:49 pm

The medical group offers weight loss procedures and more to patients throughout Southern California.

LOS ANGELES (PRWEB) January 22, 2021

A January 8 article on Springer Link finds that obese patients who had previously undergone bariatric surgery were 72 percent less likely to require hospitalization for severe COVID-19 symptoms and were 78 percent more likely to survive the illness compared to the control group. Dr. Hooman Shabatian of West Medical says, The findings are extremely significant because they provide further scientific backing for what we already know weight loss surgery has substantial benefits for patients, including those who remain clinically obese after surgery.

While the end goal of bariatric surgery is to help patients defeat obesity, the results always take some time, says Dr. Shabatian. He notes, Its normal for patients to remain medically obese for a time after they get weight loss surgery, but the health benefits of losing excess weight can begin to show soon after the procedure, and now we know that also applies when it comes to COVID-19.

For example, someone who weighs over 300 pounds may suffer from many conditions, including osteoarthritis, high blood pressure, cardiovascular disease, and type 2 diabetes, says Dr. Shabatian. In the months following weight loss surgery, as weight loss is achieved, symptoms of these comorbidities may ease or even disappear. Clinically-speaking, patients may still be considered obese if their ideal weight is 150 pounds and they have so far only lost 75 pounds. While they are still considered obese at 225 pounds, that person is nevertheless much better off in regards to a great many health factors than before the surgery and it appears that their body will also do a better job of fending off COVID-19 complications as well.

Dr. Shabatian says, Patients who have lost only 50 to 100 pounds and are still considered obese shouldnt view this classification as a setback or failure. Weight loss is not an all-or-nothing game. Its much, much better to be at the lower end of the medically obese spectrum than to be at the more severe end. Every few pounds lost and kept off makes a notable difference, says the bariatric surgeon.

For patients who are aware that being obese puts them in one of the high-risk groups for COVID, getting the procedure now may provide some additional peace of mind along with the many other benefits of bariatric medicine, says Dr. Shabatian. Interested readers can learn more about weight loss procedures and West Medical by visiting the centers website at https://westmedical.com/ or by calling (855) 678-4778.

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Weight Loss Surgery Benefits Emphasized by Reduced Severity of COVID-19 Infections in Bariatric Surgery Patients, says West Medical - PR Web


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