The downside: This diet excludes beans, chickpeas and other legumes because they are cultivated rather than foraged. But this category is full of nutrients like magnesium and folate, and are some of the healthiest foods on the planet, Cassetty says. Plus, in the modern world, it may be difficult to stick with the diet's restrictions.

What to steal: Eat real foods. The standard American diet today is filled with ultra-processed foods and processed ingredients our forebears wouldn't recognize. Limiting these categories as paleo does is a smart idea. Filling up on those caveperson faves high-fiber, low-cal fruits and vegetables can help keep pounds off.

With the 16/8 diet, you eat all your daily calories during an eight-hour window, then abstain completely the other 16. You might finish dinner by 8 p.m., say, then fast until lunch the next day. (Noncaloric beverages like coffee and water are OK.) By limiting the amount of time you eat every day, you may naturally take in fewer daily calories, Smith says. Fasting can kick your body into burning stored fat and provide other metabolic benefits that may boost longevity.

Does it work? To date, most of the research into fasting for weight loss has been done with animals. In humans, the evidence is mixed: One 2018 study published in the journalNutrition and Healthy Agingfound following a 16/8 regimen for three months decreased body weight by about 3 percent. But a 2020 human study inJAMA Internal Medicineshowed little weight loss benefit: Overweight adults assigned to fast for 16 hours a day for three months lost only two or three pounds much of it healthy muscle mass, not body fat.

The downsides: Not eating for long periods takes lots of willpower and can be hard to stick with over the long haul. Fasting can foster an unhealthy attitude toward food. You are not learning to listen to your natural hunger cues, which is important for maintaining a healthy relationship with food, Smith says. Fasting is not safe for people with prediabetes, diabetes or a history of disordered eating, she adds.

What to steal: Don't nosh around the clock. Deciding the kitchen is closed after dinner can prevent mindless midnight munching. Giving yourself a natural 12-hour break allows your body to get into healing and maintenance mode while you sleep instead of putting energy into digesting, Cassetty says.

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What to Steal From Keto, Paleo and Other Trendy Diets - AARP

In a spirited op-ed in Environmental Research Letters, a quintet of livestock scientists in Kenya and Germany argue that touting a low-meat diet falsely equates the meat on your plate with environmental harm, and also presents a factually untrue standard for most of the world, where livestock can play critical and positive roles in environments, economies, and health.

Meat production itself is not the problem, says coauthor Polly Ericksen, program leader of sustainable livestock systems at the International Livestock Research Institute. Like any food, when it is mass-produced, intensified, and commercialized, the impact on our environment is multiplied. Eliminating meat from our diet is not going to solve that problem. While advocating a lower-meat diet makes sense in industrialized systems, the solution is not a blanket climate solution, and does not apply everywhere.

In lower-income countries where livestock and crop production are linked (think crop and grazing lands that rotate, with manure fertilizing the soil), they can actually be more environmentally sustainable, noted coauthor An Notenbaert, head of systems analysis for sustainable innovations at CGIAR, an agriculture and livestock research consortium. In sub-Saharan Africa, manure is a nutrient resource which maintains soil health and crop productivity; while in Europe, huge amounts of manure made available through industrialized livestock production are over-fertilizing agricultural land and causing environmental problems.

Unfortunately, the authors say, there is little data on healthier livestock systems, because livestock research is overwhelmingly focused on the West, despite Africa being home to 20% to 32% of cattle, sheep, and goats. The authors call for more data, and devote much of their 17 pages to a range of emissions-lowering efforts more impactful than you not eating meat, including specialized animal feed that lowers greenhouse gases, and better-managed grazing lands.

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Meat-free diets will not save the planet, say researchers - Fast Company

Vitamin A: Add these nutrient-rich foods to your diet to keep your internal organs healthy  |  Photo Credit: iStock Images

New Delhi: Our body needs a balanced mixture of various nutrients in order to keep functioning. Vitamin A is one of the important compounds required to maintain a healthy body. Therecommended DV of vitamin A intake in men is 900 mcg, women 700 mcg and adolescents and children 300-600 mcg.

Some of thebenefits of vitamin A include loweredriskof developing night blindness, helps boost the immune system, helps the skin by preventing and reducing acne, promotes bone health, and lowered risk of cancer. Vitamin A can be found in both plants and animals. Retinol (also known as vitamin A1) is only found in foods that come from animals. Here are some foods you must include in your diet that are rich in vitamin A.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

Original post:
Vitamin A: Add these nutrient-rich foods to your diet to keep your internal organs healthy - Times Now

Though the low carb, high fat keto diet was originally devised to help treat epilepsy, many people are turning to it to lose weight.

According to some research, it provides several advantages over other diets, including making it easier to burn your stored body fat, maintain your metabolic rate (the calories you burn at rest), and feel more full on fewer calories (1, 2, 3).

That said, you may wonder how much weight you can expect to lose in your first week on keto. Many people report extreme weight loss when first starting the diet. However, much of this can be attributed to water losses.

This article reviews how much weight you can expect to lose on your first week of keto.

On keto, you strictly limit your carb intake, typically to 50 grams or fewer per day of total carbs, or 25 grams or fewer of net carbs, which are total carbs minus fiber.

For most people, carbs are the bodys primary source of energy. When you limit carbs, your body burns through the carb stores in your muscles and liver called glycogen typically within a few days (4, 5).

After this, your body switches to a metabolic state called ketosis, in which it uses ketones that are broken down from dietary fat or stored body fat, as its primary source of fuel (4, 5).

This shift, during which you burn through your glycogen stores and switch to using ketones, usually takes less than a week. However, for some people, it may take longer (4, 5).

Many people notice dramatic weight loss during this transition period after first starting the keto diet, but most of this is due to changes in water weight (6).

When you restrict carbs on keto, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. After your glycogen stores are depleted, you shift to burning fat. Many people notice dramatic weight loss during this transition.

The glycogen stored in your muscles and liver is bound with water, typically at a ratio of 3 grams of water for each gram of glycogen (6).

When you burn through these stored carbs, this water is excreted in your urine or sweat (6).

As such, after starting keto, you may notice that you have to urinate more often and feel much thirstier than normal. You may also notice large weight losses, which are mostly water-weight losses (6, 7).

Depending on your size and how much water weight youre carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg).

The larger you are, the more water weight youre likely to lose after starting keto. Although, its unlikely that much of this initial weight loss is fat loss.

However, once you enter ketosis, its much easier to utilize your own stored fat for energy, which is one reason why the keto diet may be advantageous for weight loss (3).

When you burn through glycogen, your body releases the water that was bound to it. Much of your early weight loss is probably due to these water losses. Still, youll burn more stored body fat once youre fully in ketosis.

Many people use the keto diet for weight loss, and there are several reports online of dramatic weight loss shortly after starting the diet.

This is likely mostly water weight because as you burn through your carb stores, your body releases the water that was bound to those carbs.

Once youre fully in ketosis, your weight loss will probably slow down, but its likely to be more fat than water.

More here:
Keto Weight Loss: What to Expect After 1 Week - Healthline

Highlights

We all will probably agree to the fact that cooking during the winters is no less than a struggle. For instance, the cold water used to clean vegetable and fruits makes our fingers go numb. Hence, we are in constant search for recipes that can help reduce the time we spend in the kitchen. And the first name that pops up in mind is a heart-warming bowl of khichdi. Healthy and wholesome, khichdi spells comfort. In fact, this one-pot dish is a go-to option for all in every good and adverse situation. It is quick, easy and needs just a few ingredients for preparation. While a bowl of khichdi can be not-so-appealing for some people, it also gives enough room for experimentation. Adding ghee, spices and a few ingredients can spruce up a bland and boring khichdi in a jiffy.

Besides being a go-to food, it also makes a nutritious meal for all. Here we bring a healthy khichdi recipe that includes protein-packed sprouts (instead of dal) in the recipe. For the uninitiated, sprouting is basically the process of seed germination that makes them yet more nutrient-rich.

For this recipe, we also used soya bean chunks, along with sprouted moong and lobia, which makes the dish ideal for daily consumption. And the best part is, you can prepare this dish in just 10-15 minutes. Let's find out the recipe!

Also Read:Looking For A Healthy Breakfast Recipe? You Must Try This Mixed Sprouts Stir Fry

Half cup sprouted moong

Half cup sprouted lobia

1 cup of rice

Half cup soya bean chunks

1 tomato, cubed

1 teaspoon ginger paste

1 dry red chilli

1 teaspoon jeera

Half teaspoon hing

2 tablespoon ghee

1 teaspoon turmeric powder

Half teaspoon jeera powder

Half teaspoon coriander powder

Salt, as per taste

Water, as much needed

Heat ghee in a pressure cooker and add hing, dry red chilli and jeera. Cook till the jeera splutter.

Add ginger paste and fry till the raw smell goes.

Add tomato, turmeric powder, jeera-dhania powder and salt and cook on medium flame till the mix releases oil.

Add soyabean chunks, sprouts, rice and mix everything together. Fry for 2-3 minutes.

Add the needed amount of water and close the lid. Pressure cook on a medium flame for 3-4 whistle. Switch off the flame.

Open the lid after the vapour releases and mix half teaspoon ghee, garam masala powder and chopped coriander leaves and close the lid for 2 more minutes. You may avoid this step if you want.

Promoted

Serve hot with chutney and papad and relish.

Try this recipe at home and make your meal a healthy affair!

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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High Protein Diet: This Sprouts Khichdi Will Help You Sneak More Protein In Your Lunch - NDTV Food