Your morning mocha or favorite spaghetti dish may be doing more than providing fuel, nutrition, and calories to your daily diet. Over time, foods and drinks with a dark pigment and high acidic content can also lead to stains on your teeth.

So what types of foods and beverages are the biggest tooth-staining culprits? In this article, well take a closer look at the top offenders that can cause your pearly whites to lose their sparkle and become discolored.

According to Joseph Salim, DMD, acidic foods and drinks like red wine can roughen and open up the pores within the enamel of your teeth.

As the enamel becomes rougher and its overall surface area increases, this can pave the way for the colors found within foods and beverages we consume to become etched to the surface of your teeth, Salim says.

He explains that this phenomenon can happen when drinking red wine. The acidic nature of this beverage can etch the enamel and allow the dark red particles of wine to adhere to its surfaces.

Your morning brew might be one of the main culprits behind your stained teeth.

Coffee contains tannins, a type of chemical compound called a polyphenol, that can cause color compounds to stick to your teeth.

Like coffee, tea contains tannins that can stain your teeth. The good news is that theres a simple way to cut down on teas tooth-staining abilities.

One 2014 study found that adding 2 percent milk to tea can significantly reduce the ability of tea to stain teeth. More specifically, researchers determined that casein, a protein in milk, was responsible for preventing tea-induced stains.

Blackberries, blueberries, pomegranates, and other dark berries contain a dark pigmentation that can cause staining on teeth.

Salim says tiny organic particles can penetrate the pores in your tooth enamel and remain attached. If your teeth have a higher porosity, this will lead to more persistent stains. Thats why your teeth can turn purple and may continue to have a purplish hue after eating blueberries.

Like deep-colored fruits, dark-pigmented juices like cranberry, grape, beet, pomegranate, and blueberry can also discolor your teeth.

Regularly sipping on a can of sugar-laden cola can also cause your teeth to become discolored. Thats because acidic drinks like soda can cause erosion of your enamel.

When enamel is eroded, it wont only make the tooth more susceptible to staining. It will also allow the dentin of the tooth, which is naturally darker and yellower than the enamel, to show through, Salim explains.

According to one 2012 study, both energy drinks and sports drinks are associated with the breakdown of enamel, which contributes to stains.

This study also indicated that energy drinks seem to have higher acidity and enamel dissolution associated with them than sports drinks.

If you want to keep your pearly whites looking their best, you may want to take precautions when eating tomato-based sauces like the kind you typically have on pizza or spaghetti.

Not only are tomato-based sauces bright in color, but theyre also acidic. Rinsing your mouth out with water after eating this kind of sauce can help prevent your teeth from getting stained.

Dark-pigmented sauces like soy sauce and balsamic vinegar are also known to stain teeth.

According to Rene Y. DellAcqua, DDS, the high acid content in foods like vinegar can cause the enamel to break down, allowing a stain to set in.

Basically anything you put into your mouth that can stain a linen napkin has the ability to cause stains on your teeth, she says.

Sweets and candy, especially dark varieties like chocolate, can cause mild staining to your teeth, Salim says.

Additionally, a lot of hard and gummy-type candies contains colored dyes that can settle on your enamel.

Your favorite foods and beverages might not be the only thing to blame for tooth stains. If youve noticed discoloration on your teeth, the following offenders could be responsible, too.

Tobacco stains can be caused by smoking cigarettes, pipes, cigars, or chewing tobacco.

Salim explains tobacco products can affect the color of your teeth because of the presence of the following two chemical compounds:

You can get intrinsic stains from antibiotics such as tetracycline if taken before the age of 7, says Jennifer Jablow, DDS.

Tetracycline chelates the calcium deposition while your adult teeth are forming. This can cause bands or stripe-like dark discoloration that can be very hard to get rid of, she explains.

Wear and tear on your teeth over time can also cause your teeth to look discolored. After years of brushing your teeth, the enamel gradually wears down and gets thinner. This allows the yellowish-colored dentin underneath to show through, which can make your teeth look darker and stained.

An infection in your tooths pulp the soft core or tissue beneath your tooths enamel and dentin layers can cause your tooth to become discolored.

Advanced tooth decay can cause a breakdown of the pulp which, in turn, can damage the root of your tooth and give it a grayish-black appearance. A root canal may be needed to clean out the decay and infection.

Trauma to a baby tooth can affect the growing adult tooth, which can sometimes make the adult tooth look yellow if the enamel doesnt form properly.

Trauma can also make an adult tooth look darker if the enamel chips away, exposing the naturally yellower dentin layer underneath.

Preventing stains or at least minimizing them is possible with a few at-home tricks and tips. If youre dealing with stubborn stains and discoloration, you may need to see your dentist for an in-office procedure.

Food and drinks with darker pigments, tannins, or high acidic content can lead to tooth staining or discoloration over time.

The good news is you dont have to give up your favorite foods and beverages to keep your teeth looking good.

By brushing your teeth after eating and drinking, swishing with water, practicing good dental hygiene, and opting for tooth-whitening procedures or kits, you can help ensure that your smile stays white and bright.

Link:
Foods That Stain Teeth: 9 Tooth-Staining Foods and Drinks - Healthline

For many who can afford it, burgers, steaks or frozen pizza form a regular part of their diet. In many supermarkets unhealthy fast food is often cheaper than vitamin-rich fruit and vegetables. But what we eat impacts not only our health, but the environment. A quarter of all climate-damaging emissions currently come from agriculture.

However, not all food production has a negative effect on the climate. Meat for example, contributes more to warming our planet than fish, eggs or plant-based foods, in large part because cattle emit the greenhouse gas methane, and because forests are often cleared to create land dedicated to beef production. But other factors, such as how often we eat it and whether we source it from a local farmer or from far away, also play a role in the CO2 footprint of meat.

ClimatechangeandfoodproductionBecause the consequences of climate change such as drought or extreme rainfall can destroy harvests and are impacting crop growth in ever more places around the world, we need to find alternatives. Not just alternatives to meat, but food sources that are available to people all over the world and which ensure sufficient supply.

The learning pack Food for the future feeding the world in a climate-friendly way offers solutions to questions such as: How do we ensure food production doesnt exacerbate global warming or take up too much space? How can farmers adapt to the unavoidable impacts of climate change? How can I create a climate-friendly diet that allows me to eat my favorite foods?

Environmentally-friendlyfoodinclassThe materials are suitable for children and young people from the age of 12 and enable teachers to tackle the topic of environmentally-friendly food in a playful and interactive way. The material can be used free-of-charge for non-commercial purposes.Thislearningpackincludes:

For in-person lessons:Please begin by downloading the "booklet for teachers" when you are preparing your lessons. There you will find copies of all of the worksheets, including explanatory handouts and solutions. You will find the booklet available as a PDF file below under "Downloads."

Fordistancelearning:When conducting lessons online, please also download the interactive "workbook for participants" along with the "booklet for teachers." You will find both under "Downloads." You may then send the workbook PDF file to participants as an email attachment. The workbook includes the worksheets but not the solutions. Participants may then complete their work alone on their computers, save the work and mail it back to you. Participants will require Acrobat Reader to complete the booklet. It is available here to downloadfor free.

WritetousIf you have questions about our Global Ideas learning packs or if you need a print version of the material including the DVD, please contact us at: globalideas@dw.com

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Food for the future feeding the world in a climate-friendly way - Deutsche Welle

By TPN/Lusa, in Algarve 11-12-2020 01:00:00 0 Comments The classification of the Mediterranean Diet, as an intangible Heritage of Humanity for the past seven years has benefited the development of sectors such as gastronomy and tourism in Tavira, the mayor told Lusa.

The Mediterranean Diet is rooted in the habits of Tavirenses and this is reflected in the development of some sectors, namely gastronomy, tourism, culture, sports and education, said Ana Paula Martins.

After Fado, the Mediterranean Diet was the second Portuguese item to be included in the list of intangible heritage of the United Nations Educational, Scientific and Cultural Organization (UNESCO) on 4 December, 2013, and Tavira was chosen in Portugal as the representative community.

Speaking to Lusa on the occasion of the anniversary of the classification, Ana Paula Martins considered that it was an honour for Tavira to represent Portugal in the candidacy that brought together localities from several Mediterranean countries, but stressed that the distinction brought a responsibility to the municipality.

The mayor of Tavira stressed that since 2013, a safeguard plan has been created that aims to preserve and transmit this millennial experience to current and future generations, in order to ensure a priority of the municipality.

The aim of the plan, she stressed, is the protection and appreciation of Mediterranean cultures, knowledge and local products, cultural landscapes, traditional cuisines and gastronomies, festivities and the promotion of community health.

By ensuring the preservation of the Mediterranean Diet and the values associated with it, it is also ensured that knowledge, creativity, identity and sustainability of the territories and the environment are enhanced, argued Ana Paula Martins.

We will continue to stand firm in our mission to defend and spread the essence of this lifestyle. On the occasion of the celebration of another anniversary, it is important to remember that the Mediterranean Diet is a cultural model that incorporates ancient social values and practices, said the Mayor.

Interactive Topics, send us your comments/opinion on this article.

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Photo: JLwarehouse (Shutterstock) guy running at night

Exercising outdoors in the winter often means exercising in the dark, whether youre getting up before dawn or lacing up after work as the sun is going down. Thats no problem, as long as you know how to stay safe.

Nights are colder than days, so dont expect your pre-dawn runs to be as warm as your midday ones. Check the hourly weather forecast with an app like DarkSky (make sure to look at the feels like temperature, too). Then take our advice on dressing to stay warm while you run.

If youre cycling, you have to deal with the wind as well. Glasses or goggles can keep wind out of your eyes, and dont forget to layer up on gloves, too. Consider glove liners or windproof gloves.

How to Run in the Winter Without Freezing Your Butt Off

I learned this one the hard way when I was into trail running. If the sun was due to set at 6 p.m., I would make sure to have a flashlight in my pocket if Id be in the woods anytime after five. Light would start fading well in advance of the official sunlight time, thanks to all those hills and trees, or sometimes Id be out longer than I expected. And when I lost even a little bit of light, it was suddenly a lot easier to stub my toe on roots and rocks in the path. Now I always carry a pocket-sized flashlight, even if I dont think Im going to need it.

Even if youre just walking in your neighborhood, its good to be seen. Ive been in pitch-dark parks where I didnt realize another jogger was there until they were right in front of me. Carrying some kind of light can help you see people, but it can also help you avoid terrifying everyone else.

Light is also important if youre cycling. You especially want to make sure cars can see you, so put on your front and back lights even if its not fully dark yet. The convention (which is also the legal requirement in many areas) is to put a bright white light at the front of your bike, and a red light for visibility at the back. That back light could be mounted to your bike or to another convenient spot, like clipped onto your jacket or helmet.

Gallery: Gifts For Your Fitness Obsessed Friends and Family (Redbook)

If youre a runner, a hand-held flashlight is great, but a headlamp is often more useful. Whatever you use, know the battery life and make sure your light is fully charged before you go.

Light colors are more visible than dark ones, and neon-colored high-visibility fabrics can help you appear brighter as the sun is going down. But neither one is a replacement for reflective gear, which shines straight back at a light source like the headlights of a car.

If youre cycling, your wheels and pedals may already have reflectors on them; if not, you can buy some at a bike store.

Running shoes and jackets often have reflective accents on them, but theyre often small. Use a flashlight to find out just how reflective your gear is.

You dont have to buy a fully reflective jacket or pants, although thats a good option. Reflective spots on your head, body, and feet can help drivers recognize that youre a person-shaped object they shouldnt hit. You can buy reflective tape to add to what you already own, or buy accessories like a reflective hat and reflective ankle bands or wrist bands. You can also strap on a reflective, high-visibility vest over whatever youre wearing.

When you head out, pay extra attention to your surroundings. That flashlight will help, and its best to run without headphones, or to keep the volume very low.

Bring a buddy if you can. In the Before Times, I would have suggested going out with a cycling group or a running group; while COVID outbreaks are flaring, its probably best to stick with buddies in your household. If you have a dog, you can probably train them to run with you, but remember that they may need to improve their fitness over time to keep up.

The Beginner's Guide to Safe Urban Running

Run on the correct side of the road (the left, facing traffic) and stay alert to your surroundings. Plan out your route before you leave to make sure youre not going anywhere youre not comfortable with. A nighttime run is not the best time to find yourself lost in an unfamiliar neighborhood or unsure of whether theres a safe crossing over a busy road.

For extra reassurance, make sure somebody knows where you are. Any time I run in a new place or on a trail, I use the location sharing on Google Maps so my husband can find me in case of an emergency. (Call me a worrier, but I have visions of falling down a hill and breaking a leg. Its never happened, of course.) You can set up the equivalent feature on an iPhone with Find My Friends.

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How to Safely Exercise in the Dark - msnNOW

If you're eating vegetarian during pregnancy, it's important to take the proper steps to ensure you're still getting the right levels of nutrients.

For vegetarians who become pregnant, the fear of not getting enough vitamins and nutrients to sustain a growing baby can be quite daunting. While there are many naysayers who discourage vegetarian diets during pregnancy and the postpartum phase, most experts agree that a vegetarian mom can meet all of her pregnancy's nutritional needs with the right amount of attention. Having a vegetarian lifestyle offers many health benefits, and the risks of complications usually arise when a woman is eating an unbalanced diet.

As such, being a vegetarian requires a bit more effort and monitoring during pregnancy, but a very healthy mom and babyare totally within reach as long as you make sure you are following some important steps.

While traditional meat-inclusive diets rarely lack in protein, a vegetarian generally consumes less grams of protein per day. While there are many sources of protein available to vegetarians, they need to be consistent with their intake. According to BabyCenter, a pregnant woman will need anywhere between 40 and 70 grams of protein per day, depending on her body mass. In order to reach this minimum requirement, a pregnant woman's diet should include things like tofu, lentils, cheese, peanut butter, eggs, Ezekiel bread, and nuts. Each meal should include a healthy serving of protein, and snacks during the day can include some nuts, seeds, or slices of cheese to add additional sources.

One of the golden rules of pregnancy is to take folic acid. In fact, many doctors recommend that women who are trying to get pregnant start taking a folic acid supplement. Folic acid, also known as Vitamin B9 or folate, is not naturally produced by the body and needs to be sourced from food or supplements.

Folate is found in many green veggies, like broccoli, spinach, kale, and asparagus. When not pregnant, eating a variety of greens generally gives us enough folate to remain healthy. When we are pregnant, we require a higher dose of folate or folic acid to maintain healthy levels, since our bodies only naturally process about 7% of the amount we get from food. Too little Vitamin B9 can lead to low iron levels, which can cause anemia in pregnancy, and in severe cases, can exacerbate the occurrence of certain birth defects. Pregnant women should aim to take 600 mcg/day, which can easily be reached with a prenatal vitamin with folic acid.

One of the biggest mistakes vegetarians make is falling into the habit of eating the same types of meals, and not getting enough vitamins and minerals from their food. When pregnant, it's critical to make sure you are including as many vitamin and mineral-rich foods in your diet as possible. Fruits and vegetables are important, but so are legumes, rice, grains, nuts, and seeds. Getting into the habit of sprinkling various nuts and seeds on top of salads or yogurt bowls is a great idea during pregnancy in order to get an extra dose of nutrients. Pumpkin seeds are a favorite, as they are loaded with fiber, zinc, magnesium, and Vitamin K.

While eating a balanced vegetarian diet and taking a good quality folic acid supplement is crucial during pregnancy, you will need to keep up with regular blood testing during pregnancy. Most OB/GYN's test women for low iron periodically throughout pregnancy, and it's important that you call your doctor if you feel that you might have a low iron count. Signs of this can include weakness or lightheadedness, no energy, extreme fatigue, chapped lips, or feeling cold.

RELATED: Non-Seafood Options That Will Satisfy Your Sushi Craving During Pregnancy

A basic blood test can tell if your iron count is lower than it should be, and if so, your doctor might prescribe an iron supplement to take. These capsules might be hard on the stomach, so make sure you take them with food. The iron is more easily absorbed in your system when taken with Vitamin C, so drink it down with a glass of orange juice, for example. In rare cases, your doctor might recommend an iron transfusion, but this is a very quick and painless procedure, and usually leads to you feeling much better in the aftermath.

Vegetarians can safely and easily get through pregnancy without making any dramatic changes to their diets; they just need to be more aware of what they are eating! Keeping up with regular prenatal visits and discussing your diet with your doctor is a great way to ensure health during your pregnancy.

NEXT:Plant-Based & Vegan Recipes Your Toddler Will Love

Sources: BabyCenter, HealthLine, TheBump

Why Emma Roberts Is Having An 'Uncomfortable' Third Trimester

Ariane Signer has been writing her thoughts, fears and dreams in journals since the early 90's. A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons. She published her first book, Things That Shine: Poems, in 2019. For collaborations, reach her at broughtbacktolife@hotmail.com

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4 Things You Have To Do Differently While Eating Vegetarian During Pregnancy - BabyGaga

More than 15 years ago, I set out to reverse-engineer a formula for longevity. Working with renowned doctors and nutritionists, I identified several Blue Zones: Places around the world where people live the longest.

Along the way, I met experts who helped me understand why the foods people ate led to longer lives. We also distilled 150 dietary surveys of centenarians, or those who live to 100 or longer, to reveal the secrets of a strong longevity regimen.

These nine simple guidelines reflect what foods (and how of much of it) Blue Zone residents eat to stay healthy:

Centenarians eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard and collards) when they are in season.

During the off-season, they pickle or dry the surplus. Beans, greens, sweet potatoes, whole grains, fruits, nuts and seeds dominate Blue Zone meals all year long.

Olive oil is also a staple. Evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol. In the Greek island Ikaria, for example, we found that for middle-aged people, about six tablespoons of olive oil daily seemed to cut the risk of premature mortality by 50%.

On average, Blue Zone residents eat about two ounces or less of meat about five times per month (usually as a celebratory food, a small side, or as a way to flavor dishes).

One 12-year study, which followed a community of 96,000 Americans in Loma Linda a Blue Zone region in California determined that people who lived the longest were vegans or pesco-vegetarians who ate a small amount of fish.

Vegetarians in Loma Linda, according to the researchers, were more likely to outlive their meat-eating counterparts by as many as eight years.

Okinawans in Japan probably offer the best meat substitute: Extra-firm tofu, which is high in protein and cancer-fighting phytoestrogens.

In most Blue Zones, people ate small amounts of fish, fewer than three ounces up to three times weekly.

Usually, the fish being eaten are small, relatively inexpensive varieties like sardines, anchovies and cod species in the middle of the food chain that are not exposed to the high levels of mercury or other chemicals that pollute our gourmet fish supply today.

Again, fish is not a necessary part of a longevity diet, but if you must eat it, elect varieties that are common and not threatened by overfishing.

Beans reign supreme in Blue Zones and are the cornerstone of every longevity diet in the world: Black beans in Nicoya; lentils, garbanzo and white beans in the Mediterranean; and soybeans in Okinawa.

Most centenarians eat at least four times as many beans as Americans do on average at least a half cup per day. And so should you. Why? Beans are packed with more nutrients per gram than any other food on Earth.

On average, they are made up of 21% protein, 77% complex carbohydrates, and only a few percent fat. Because they are fiber-rich and satisfying, they'll likely help to push less healthy foods out of your diet.

Blue Zone communities eat sugar intentionally, not by habit or accident.

They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar no more than seven teaspoons a day.

Between 1970 and 2000, the amount of added sugar in the American food supply rose by 25% (about 22 teaspoons of added sugar per day) generally, the result of the insidious, hidden sugars mixed into soda, yogurt and sauces.

If you must eat sweets, save cookies, candy and bakery items for special occasions (ideally as part of a meal). Limit sugar added to coffee, tea or other foods to no more than four teaspoons per day.

Skip any product that lists sugar among its first five ingredients.

Eat two handfuls of nuts per day.

A handful weighs about two ounces, the average amount that Blue Zone centenarians consume: Almonds in Ikaria and Sardinia, pistachios in Nicoya, and all varieties of nuts with the Adventists in Loma Linda.

A study on food and longevity found that nut eaters outlive non-nut eaters by an average of two to three years. So try to snack on a couple handfuls of almonds, Brazil nuts, cashews, walnuts, or peanuts every day.

If you can, strive to eat only sourdough or 100% whole wheat bread.

Most commercially available breads start with bleached white flour, which metabolizes quickly into sugar and spikes insulin levels.

But bread in Blue Zones is either whole grain or sourdough. In Ikaria and Sardinia, breads are made from a variety of whole grains such as wheat, rye or barley, each of which offers a wide spectrum of nutrients.

Whole grains have higher levels of fiber than most commonly used bleached flours. Some traditional Blue Zone breads are made with naturally occurring bacteria called lactobacilli, which "digest" the starches and glutens while making the bread rise.

The process also creates an acid the "sour" in sourdough. The result is bread with less gluten than breads labeled "gluten-free," with a longer shelf life and a pleasantly sour taste that most people like.

If possible, strive to avoid soft drinks, including diet soda. With very few exceptions, people in Blue Zones drink only coffee, tea, water and wine.

(Soft drinks, which account for about half of Americans' sugar intake, were unknown to most Blue Zone centenarians until recently.)

Here's why:

We found that most centenarians traditionally eat whole foods.

These are foods made from single ingredient raw, cooked, ground or fermented and are not highly processed. They eat raw fruits and vegetables; they grind whole grains themselves and then cook them slowly.

They also use fermentation an ancient way to make nutrients bioavailable in the tofu, sourdough bread, wine and pickled vegetables they eat.

And they rarely ingest artificial preservatives. Blue zones dishes typically contain a half dozen or so ingredients, simply blended together.

Dan Buettneris a longevity researcher,National Geographic Fellowand award-winning journalist. He is the author of"The Blue Zones Solution"His latest bestseller,"The Blue Zones Kitchen,"fuses scientific reporting,National Geographicphotography and recipes that may help you live to100. Follow him on Instagram@DanBuettner.

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'Ensure that your diet is 90% to 100% plant-based': 9 food rules from the world's longest-living people - CNBC

The metabolic confusion diet is one of the latest fad diets to be blowing up on social media. Like many fad diets, it promises you can lose weight while still eating what you want.

Fans of the diet claim that by switching between very low calorie days and high calorie days, you can lose weight while simultaneously speeding up your metabolism. It may sound promising, but theres no research to back these claims.

The metabolic confusion diet is similar to intermittent fasting, but without the extremes of energy (calorie) restriction. A person on the diet might, for example, eat only 1,200 calories one day, then eat 2,000 calories the next. Although there hasnt been any research looking specifically at the metabolic confusion diet, we might compare it with a popular form of intermittent fasting: the 5:2 diet where you eat as usual for five days, then either fast for two days or only eat around 500 calories.

Despite being able to eat as much as you like on feed days, people may not feel more hungry and still end up eating less overall and even less on the feed days than they did before starting intermittent fasting. This supports the idea that intermittent fasting can lead to comparable weight loss as conventional diets, where you restrict calories daily.

But while these diets may be successful in getting people to eat less, they may actually reinforce bad eating habits and poor diet quality (such as consuming high-energy, highly-processed foods and drinks), as people may think they can treat themselves following low-calorie days. Indeed, research has shown people following these diets have a less nutritious diet than those following traditional calorie-controlled diets.

Other studies have shown that people following the 5:2 diet consume more calories before fast days unconsciously which could very well happen on the metabolic confusion diet, too.

The other reason for the metabolic confusion diets popularity is because fans of the diet claim that switching between low- and high-calorie days keeps your metabolism active, causing you to burn more calories as a result. Its also believed that this confusion will stop biological resistance such as an increase in appetite to the diet that may derail weight loss or cause you to regain any weight youve lost.

But when we lose weight, our body needs fewer calories to survive. These changes to our metabolic rate (the baseline amount of calories our body needs to function daily) can even be seen several years following weight loss. This is thought to be the result of body mechanisms that adjust the metabolic rate downwards through a special process (called adaptive thermogenesis). This process aims to stop energy from being wasted by preserving it in fat tissue and other fuel reserves. Increased appetite is another way the body tries to restore lost body weight.

The other key selling point of the metabolic confusion diet is that it prevents your metabolism from slowing as you lose weight. However, when we look at studies on intermittent fasting, we see the same reduction in resting metabolic rate as traditional calorie-restricted diets do.

The odd study that has suggested intermittent fasting raises your metabolic rate can often be explained by the inclusion of total fasting.

Fasting causes an acute metabolic starvation response, leading the body to burn through more of its reserved fuel for around 24-48 hours after a fast. All short-term emergency fuel management measures to glucose supply to the brain. But even in this case, any temporary increase in metabolism may be barely detectable. Also, some studies have actually shown greater reductions in metabolic rate with intermittent fasting.

The truth is that no matter how you lose weight, your metabolic rate will decrease. Even certain types of exercise, may not necessarily increase metabolism with studies on endurance training (such as long-distance running) showing that metabolic rate slows in order to use energy more efficiently during exercise. However, the body does burn more calories immediately after exercise to help muscles recover, especially after higher intensity exercise. Regular weight training could potentially lead to a higher metabolic rate.

But if the metabolic confusion diet functions similarly to intermittent fasting, it may have other benefits beyond just weight loss.

Intermittent periods of energy restriction have been shown to improve glucose (blood sugar) and lipid (fat) metabolism. This means the body is better able to deal with carbohydrate and fat from a meal. This makes the body better able to tolerate indulgent foods when we encounter them.

By this token intermittent fasting-type diets can improve your ability to manage fuels in the body known as metabolic flexibility. Metabolic flexibility means youre better at burning and storing carbohydrates when you need to, and equally better at managing the storage and release of fat from fat stores. This improves insulin sensitivity, which reduces overall risk from disease, such as cardiovascular disease and diabetes. All of this is independent of weight or weight loss.

Although the metabolic confusion diet may be just another fad diet, it may have benefits other than losing weight given its similarity to intermittent fasting. While it cant speed up your metabolism, diets that allow us to have more flexibility in the way we eat are more sustainable and easier to follow in the long run.

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Metabolic confusion diet won't boost metabolism but it could have other benefits - The Conversation UK

In industries such as aviation and transportation, evidence has suggested that the timing and composition of meals can impact individual performance, particular in overnight shift work. Those lessons, one expert believes, can be applied to medical residents working overnight shifts that can span up to 24 hours.

Nutrition affects our cognition, particularly when we are sleep deprived, said Maryam S. Makowski, PhD, a clinical assistant professor in Stanford Universitys psychiatry and behavioral sciences department and the WellMD & WellPhD Center.

Having studied performance nutrition for resident physicians working overnight shifts for over two yearsshe submitted a poster presentation on the topic at the recent AMA GME Innovations SummitMakowski offered these tips for residents wondering what to eat and when.

When to consume calories

Makowski said that you should eat a big meal (about 30% of your total caloric needs) before you begin an overnight shift. For example, if you begin at 5 p.m. during a night rotation, consume that meal at 3 p.m. and aim to have at least 50% of daily caloric needs ingested before midnight.

You can start with having a brunch type of meal after you wake up, Makowski said. That should be the largest meal of the day. Then its best to try to eat again early in your shift.

Learn about three things medical residents want after long shifts.

Dont eat when youd normally sleep

Though your optimal eating times can vary based on your chronotype (e.g. morning, day or night person) , theres a hard cut off as to when you should avoid eating during overnight shifts.

A majority of the studies showed that eating between midnight and 6 a.m. can result in poor cognitive performance, Makowski said. For example, simulation studies show that eating a meal after midnight during nightshifts result in more errors and sleepiness.

Though we dont want to eat, we do want to keep hydrated. Thats really important both for mood, cognition, and feeling energized, Makowski said.

Residents need to pay extra attention to their hydration status, she added, and said residents should take advantage of every single chance they get to take frequent sips of water, coffee, regular or herbal teas. The goal is to have a urine color that is like lemonade not apple juice or darker.

How carbs affect performance

Carbohydrates are important for learning and memory, so the idea that eliminating them from a diet will improve performance is unlikely to be true. The quality of the carbohydrates matter though Makowski said. And, in a hectic environment, Makowski has found that residents basically live off junk food. If you are going to have carbohydrates, try to avoid things like donuts, pastries and have more whole grain, whole fruit type of snacks, she added.

When it comes to protein, its possible that a meal that has a higher ratio of protein to carbohydrates could reduce sleepiness during overnight shifts.

Discover what to tell your patients about ketogenic diets.

Protected eating time

Residents are busy. Sometimes too busy to eat a meal, let alone a healthy one.

One thing we saw is that even when we gave people food, they didnt have time to eat it, Makowski said. They were being constantly interrupted. Sometimes, depending on specialty, it could take until 1 a.m. for them to have time to eat.

There is a need for some structural support for residents. They need access to healthy meals and breaks to actually eat them.

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Resident physicians: Your diet can help you make it through the night - American Medical Association