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Every year millions of adults in the United States try to lose weight (1).

Along with exercise, dieting is one of the most common methods used to promote weight loss.

However, not all diets are created equal, which can make it challenging to find a weight loss program thats safe, sustainable, and effective.

The programs featured in this article were selected based on the following criteria:

This article looks at 16 of the best weight loss programs in 2020.

The Mediterranean diet is inspired by the eating patterns of countries like Italy, Spain, and Greece.

A well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats.

Meanwhile, added sugars and foods that have been heavily processed or refined are restricted (2).

Although the diet isnt specifically designed for weight loss, many studies have demonstrated that following the Mediterranean Diet could lead to weight loss (3, 4, 5).

For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group (6).

Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease (5, 7).

For an easy resource to help get you started on the Mediterranean diet, check out The Complete Mediterranean Cookbook, which features a variety of delicious recipes and in-depth information about the diet.

Shop for The Complete Mediterranean Cookbook online.

Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes.

Unlike vegan or vegetarian diets, most plant-based diets dont eliminate meat or animal products entirely. However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet (8).

Plant-based diets are particularly rich in fiber the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss (9, 10, 11).

According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4.5 pounds (2 kg) more than those who followed a non-vegetarian diet over 18 weeks (12).

Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation (13).

To learn more about plant-based diets, check out the book The Plant-Based Diet for Beginners by Gabriel Miller, which offers a variety of resources, including recipes and shopping lists.

Shop for The Plant-Based Diet for Beginners by Gabriel Miller online.

Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes (14).

There are many types of carb-restricted diets, but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta.

Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 2050 grams per day, low carb diets are defined as any diet comprising less than 130 grams of carbs per day (15, 16).

One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet. Whats more, it led to reductions in cholesterol and body mass index (BMI) after 3 months (17).

Another study in 124 people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group (18).

If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started.

Shop for books on carb-restricted diets online.

The Mayo Clinic diet is an eating plan originally developed by experts at the Mayo Clinic, a nonprofit hospital system thats considered to be a leader in medical research.

The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal.

It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full fat dairy and high fat meats.

Although there arent any peer-reviewed studies on the Mayo Clinic diet specifically, studies show that following a diet high in fiber and low in saturated fat may aid weight loss and blood sugar control (19, 20).

Other research suggests that reducing your intake of saturated fat or added sugars may also enhance your bodys ability to use insulin, the hormone thats responsible for carrying sugar from your bloodstream into your cells (21, 22, 23, 24).

You can learn more about the Mayo Clinic diet on the Mayo Clinics website, or find valuable information in books on the topic.

Shop for books on the Mayo Clinic diet online.

Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets.

Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome (PCOS) (25).

As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.

One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS (26).

Whats more, another review of seven studies showed that low carb diets could help balance hormones and improve fertility in women with PCOS (27).

Shop for books on the low carb diet online.

Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids (28).

These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages.

Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss (29, 30, 31).

In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.

In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones (32).

One study in 100 women with PCOS found that pairing a calorie-restricted, anti-inflammatory diet with regular physical activity for 12 weeks significantly increased weight loss and improved hormone levels, menstrual cycle regularity, blood sugar control, and fertility (33).

Dorothy Calimeris and Lulu Cooks book The Complete Anti-Inflammatory Diet for Beginners is an excellent resource for more information on the anti-inflammatory diet.

Shop for The Complete Anti-Inflammatory Diet for Beginners by Dorothy Calimeris and Lulu Cook online.

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan intended to promote weight loss, reduce blood pressure levels, and protect against heart disease (34).

The diet promotes nutritious foods like fruits, vegetables, lean proteins, and whole grains.

Meanwhile, red meat and foods high in added sugar, salt, or fat are limited.

According to one review of 13 studies, participants who followed the DASH diet lost more weight and belly fat than those following other calorie-restricted diets for 824 weeks (35).

The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL (bad) cholesterol all of which are risk factors for heart disease (36, 37).

There are a variety of books and resources on the DASH diet, or you can check out this article to get you started.

Shop for books on the DASH diet online.

The Therapeutic Lifestyle Changes (TLC) diet is a plan developed by the National Cholesterol Education Program to support healthy cholesterol levels.

On the TLC diet, foods high in fat and dietary cholesterol are limited, while foods high in soluble fiber a type of fiber that dissolves in water are encouraged.

The diet also recommends aiming for at least 30 minutes of moderate-intensity exercise daily.

Increasing your intake of soluble fiber and adding more physical activity into your routine are two common strategies for promoting weight loss (38, 39, 40).

Plus, several older studies have even found that the TLC diet can decrease levels of LDL (bad) cholesterol, reduce blood pressure, and enhance immune function (41, 42, 43).

Check out this free guide to the TLC diet online, which is provided by the U.S. Department of Health and Human Services.

Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 1424 hours at a time.

Some research suggests that intermittent fasting may be particularly beneficial for women during menopause (44).

It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat-burning (45, 46).

Intermittent fasting may likewise reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause (47, 48).

Whats more, other research suggests that intermittent fasting may help support mental health during menopause by enhancing self-esteem, as well as reducing stress levels and symptoms of anxiety and depression (44).

Some studies have found that intermittent fasting could affect men and women differently, indicating that women may be more sensitive to the effects of fasting (49, 50).

Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 1416 hours at a time.

Be sure to also follow a healthy and balanced diet during non-fasting periods to maximize the potential benefits.

To learn more about intermittent fasting and how to incorporate it into your daily routine, check out Fast. Feast. Repeat. by Gin Stephens.

Shop for Fast. Feast. Repeat. by Gin Stephens online.

The pescatarian diet is a mostly plant-based diet that includes fish and seafood.

There are several variations of pescatarian diets, but most of them exclude meat and poultry from the diet but include other animal products like fish, eggs, dairy, and honey.

Studies suggest that pescatarians tend to have a lower BMI and improved diet quality, compared with non-vegetarians (51, 52, 53).

The diet may also be particularly beneficial for those with thyroid issues like hypothyroidism, as it encourages the consumption of seafood thats rich in selenium, a mineral thats essential for the production of thyroid hormones (54).

Plus, fish like cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues (55, 56).

However, keep in mind that this diet may not necessarily be suitable for all thyroid conditions, and those with conditions like Hashimotos or Graves disease may benefit from an individualized dietary pattern tailored to their needs.

Many books can provide more information on the pescatarian diet, along with meal plans and recipes to get you started.

Shop for books on the pescatarian diet online.

The Ornish Diet is a low fat, plant-based eating pattern that promotes nutritious ingredients like fruits, vegetables, whole grains, and legumes.

While weight control is not the primary goal of the Ornish Diet, multiple studies have found that it may be effective for long-term weight loss.

For example, one study in 311 women showed that participants who followed the Ornish Diet for 12 months lost an average of 5 pounds (2.2 kg) (57).

Another small study found that the Ornish Diet was more effective for weight loss than other popular diet plans like Atkins and the ZONE Diet, resulting in 7.5 pounds (3.3 kg) of weight loss after 1 year (58).

Keep in mind that the Ornish Diet restricts fat intake quite a bit and limits the consumption of several healthy foods like nuts, seeds, and oils. Thus, careful planning is necessary to ensure that youre meeting your nutritional needs while following the Ornish Diet.

For more information about the diet, check out UnDo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean and Annie Ornish.

Shop for UnDo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean and Annie Ornish online.

Jenny Craig is a popular program that delivers prepackaged, portion-controlled meals to help simplify weight loss.

Jenny Craig may be an especially good fit for many older adults, as its simple, easy to follow, and doesnt require extensive planning or preparation.

Plans are tailored to your specific weight loss goals but typically provide 1,2002,300 calories per day.

One massive review of 39 studies found that Jenny Craig participants experienced nearly 5% more weight loss after 1 year, compared with those in a control group and people who underwent behavioral counseling (59).

In another study in 133 women with overweight, participants who followed Jenny Craig lost an average of 11.5 pounds (5.3 kg) over 12 weeks (60).

You can find more information about Jenny Craig and can get started on the program directly on their website.

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines certain aspects of the Mediterranean and DASH diets to help combat mental decline.

On the MIND diet, foods like fruits, vegetables, healthy fats, and whole grains are encouraged, while foods high in saturated or trans fats are limited.

Although research on the effects of the MIND diet for weight control specifically is limited, both the Mediterranean and DASH diets have been associated with increased weight loss (6, 35).

Additionally, studies show that the MIND diet may help preserve brain function with aging and be linked to a lower risk of neurodegenerative disorders like Alzheimers disease (61, 62).

To get started, check out The MIND Diet Plan and Cookbook by Julie Andrews, which provides shopping lists, meal plans, and recipes aimed at promoting better brain health.

Shop for The MIND Diet Plan and Cookbook by Julie Andrews online.

WW, formerly Weight Watchers, is a diet program that uses a points-based system to promote long-lasting, sustainable weight loss.

Excerpt from:
The 16 Best Weight Loss Programs of 2020 - Healthline

While we often hear about the health risks of obesity or being overweight, there are serious health risks associated with being underweight.

Being underweight can weaken your immune system, leave you feeling tired or lethargic, and put you at higher risk of some serious health conditions, such as osteoporosis.

Dr Louise Wiseman looks at how to gain weight quickly and safely.

Being underweight simply means your weight is lower than recommended for your height and age.

Healthcare professionals use body mass index (BMI) to work out if you are underweight. This is calculated by dividing your weight in kilograms (kg) by your height in metres squared (m2). Try this BMI calculator.

The number obtained is then compared on a chart to see which part of the range you are in. If the number is less than 18.5 this is called being underweight, around 18.5 to 20 might be a warning not to go lower, 20 to 24.9 is said to be a healthy weight.

However, there are exceptions. BMI does not take into account the different proportions of muscle mass we have and so on. Some people may have been slender all their life, having eaten a healthy diet and exercised normally and not have health problems. However, there may be more cause for concern if a persons BMI changes and they become underweight.

Being underweight is more common in women than in men.

Common causes of being underweight include:

Eating disorders, such as anorexia nervosa or bulimia

Uncontrolled diabetes can lead to severe, fairly rapid weight loss

Medication that affects appetite or metabolism can trigger weight loss

Thyroid problems an overactive thyroid, that is producing an excess of the thyroid hormones can lead to weight loss

Cancer or malignancy can cause a state called cachexia where after there is loss of fat on the body there will also be loss of muscle and wasting generally

Severe infections, such as tuberculosis (TB), parasitic gut infections, HIV/AIDS

Coeliac disease this proven intolerance of gluten causes malabsorption at the small bowel thus nutrients will not be absorbed

Older age can be accompanied by unintentional weight loss. If someone is isolated or has lost interest in preparing food the changes can be gradual and not noticed which is why doctors are careful to assess nutritional status at consultations with older patients. There is a scoring system called MUST that clinicians sometimes use for assessing this.

Muscle loss in older age, partly due to age, partly less activity (called sarcopenia) will also show as weight loss. As we age we naturally lose what we call motor units (areas where a nerve supplies an area of muscle). By keeping active we can maintain more motor units and keep muscle healthy.

Here are the main problems that can occur if you are not eating enough of the right nutrients:

These are essential in the healthy diet for the functioning of all systems of the body. The nervous system, cardiovascular, skin, gut and more all rely on certain nutrients. Deficiencies can lead to specific problems. Some may not lead to symptoms but long term unwanted effects on health can creep in.

Calcium deficiency in the diet can lead to thinner bones and this can go on to create osteopenia (mild bone thinning) or osteoporosis (more severe bone thinning). Weight loss also means there is less adipose or fatty tissue in the body. In women, this is one of the major sources of oestrogen post-menopausally and this usually helps protect the bones. We know osteoporosis goes on to increase risk of fractures. Similarly lack of dietary vitamin D will affect bone integrity and many other systems in the body.

Studies have also shown that weight loss in middle aged women (such as those from crash or yoyo dieting) can be accompanied by bone loss and even if weight is regained this may not improve again.

Iron or folate deficiency from malnourishment will lead to different anaemias. This could manifest as tiredness, dizziness, palpitations and other non-specific symptoms.

Being very underweight has been suggested as a risk factor for cardiovascular disease. More studies are needed in this area but it seems the risk may not be confined to those with obesity.

You may be more likely to catch infections and find it harder to shrug off colds, flu and other infections if underweight. This could be because protein, fat and nutrients are needed for the immune system to function. Different studies have shown that providing malnourished people with a diet rich in protein and nutrients, such as zinc and vitamin E may reduce their chances of catching infections.

Inadequate protein levels reduce the synthesis of collagen in the body and this is needed for wound healing. Also enough food is needed to provide energy for wound healing in addition to general functioning of the body. You have to make extra sure you are fuelling your body whilst healing.

Just as young girls need to reach a threshold weight to start menstruating (around 45 kg), similarly if you lose weight your periods may stop and as a woman this will affect your fertility. Preconceptual counselling with your GP may give you simple advice about a healthy diet alongside appropriate recommended pre-pregnancy vitamin supplements including folic acid.

A study found being underweight as opposed to normal weight carried a 34 per cent higher risk of dementia.

Interestingly, studies looking at the risks of being underweight are compromised by there being differences between patients due to the actual cause of weight loss. So other things may be at play such as amount of protein intake, smoking, diabetes. Not all underweight patients in studies have all the same health risks.

First, it is important to establish the reason for any weight loss with your doctor as it is paramount to treat the underlying cause.

Remember if an eating disorder is causing your weight loss, it is vital that you have specific specialist care.

The following tips can help you gain weight quickly and safely:

If you think poor food choices are the cause of weight loss, consider asking for referral to a dietician or registered nutritionist. After illness this may be part of rehabilitation programmes after hospital discharge. At different ages there will be different requirements for food groups and this will be personal to you and your activity level.

Filling up with unhealthy fatty or sugar laden foods to gain weight fast will not do your body any good in the long-run. This will encourage you to gain visceral fat (fat around your internal organs). Rather you want to gain a healthy amount of muscle and subcutaneous fat slowly. You can be slim and unhealthy, so dont aim for visceral fat gain. Think about your body composition as healthy building blocks you are adding in. Think of each meal plate as a tool for topping up nutrients.

Unless exercising excessively, a small tweak in intake of food may help you regain lost weight. You might want to use a calorie counter to help you estimate this or ask your dietician. Slower gain should be healthier than fast. An additional 300 to 500 calories a day may be necessary.

Similarly regular exercise and light weight use may help any additional protein in your diet be put to good use to build muscle it is literally a case of use it or lose it. Go gently if you have any bone or muscle or mobility problems and consult your doctor first. Beware that overdoing cardio may causes further weight loss.

Unless there is a specific medical reason to limit protein (as in kidney problems), most dieticians will explain that protein is the building block for repair and building muscle. It also makes us feel full. Protein-rich foods include meat, fish, dairy, eggs, legumes, nuts. Only in severe cases of malnourishment or hospital confinement is protein added as a supplement but it does have a role in nourishing drinks as food replacement when prescribed to the elderly or those recovering from illness.

Whole fat milk is a great balanced food but if you are vegan or simply dairy free look at the nutrient content of your replacement milk. Is it fortified? Does it have adequate calcium and no added salt? Does it contain iodine (a component of cows milk essential for health and a healthy thyroid)?

A good example of a balanced diet is the EAT WELL campaign providing correct calories for your age, height and activity.

The Mediterranean diet and its principles have been proven to reduce long term illnesses and promote health. Low salt, plenty fruit and veg, less red meat, good healthy proteins, olive oil and so on.

Avoiding over-processed foods and saturated fats will not promote an unhealthy rise in body fat and unhealthy cholesterol.

Try aiming for routine sitting down for meals, eating mindfully and enjoying them, rather than snacking on the go. Think of how each meal can nourish you rather than just eating for the sake of it. Enjoy the process of preparing food and trying new recipes. It does not need to be rocket science.

If you need snacks, plan ahead and make them healthy and energy dense, such as dried fruit, nuts.

It might help to eat the nutrient rich foods on your plate first.

Avoid fizzy drinks, overprocessed white carbs. These will not fill you up and will not sustain your energy and you will repeatedly slump in energy during the day.

You will need healthy energy dense carbs so aim for wholegrains (oats, brown rice) for sustained energy release. Choose unsaturated fats as spreads, drink plenty fluids. Make sure your diet is full of variety and colour with plenty fruit and veg and pre and probiotics to promote gut health.

Use herbs and spices to make food more appetising and make you eat more of it.

Sleep is vital for all function of the body, repair and to aid metabolism of what you have taken in during the day and to help protein restore muscle.

Smoking and alcohol often replace healthy meals.

Being underweight as an adult should not be ignored. Protect your health by aiming for a healthy weight in a sensible way and do not be afraid to ask for help.

Last updated: 01-10-2020

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How to gain weight quickly and safely - Netdoctor

Adele swears by the Sirtfood diet. Image Credit: various

Whats it like to not feel tired anymore? Not feel bound within your own body? Not feel like the person in the mirror is a pale reflection of who you are. Like not everything is out of control. Like its not you who are out of control? The thing about a body is, certain issues notwithstanding, what you eat, how you eat and so the impact these foods have on you is largely in your hands.

As coronavirus shade still lumbers over the world and self-isolation becomes the new normal, a trend has emerged the rise of the corona-pound i.e. gained either from a lack of activity or purpose, emotional consumption or simply, boredom. And so you have it: the bad news.

The good news? Theres so much you can do about it.

To help your diet plans go the long way, we checked in with a few dietitians, nutritionists and other experts to break down some of the food plans tried and tested by celebrities: the Sirtfood Diet and Mayr Method and the well-known, if misunderstood - Keto Diet. We also asked them about optimal diets and finally, what are the signs that you need to get off THAT food plan now!

Sirtfood Diet

Hello singer Adele has always made heads turn with her smile and the sound of her voice, but this year theres been another reason for the goggling. She lost about 22kg on the Sirtfood diet. Which allows the dieter to drink grape beverages and eat chocolate. Interested yet?

What is it?

British celebrity nutritionists Aidan Goggins and Glen Matten created the diet based on a group of proteins called sirtuins (SIRTs) that regulate functions such as metabolism and inflammation in the body. We call these proteins Sirtuins (SIRTs). These proteins have shown to regulate bodily functions including metabolism/ inflammation and increase lifespan. says Belinda Dao, Clinical Dietician at American Hospital Dubai.

By eating foods or plants that increase the levels of protein in your body, you can activate what the inventors call the skinny gene. When SIRTs are consumed in higher amounts, they help aid in burning fat, explains Dao.

How does it work?

Dao explains that the diet is a 2-phase plan that restricts a follower to certain proteins.

Phase 1 is a 1,000 kcal count consisting of 1 meal while the remainder of calories comes from green juices off the SIRT list. This phase lasts a week.

Phase 2 consists of 3 meals and 1 green juice per day; however no calorie restrictions are applied for Phase 2 as long as you stick to the SIRTs list.

A typical day's menu

Breakfast: Soy yogurt with mixed berries, chopped walnuts and dark chocolate Lunch: Wholemeal pitta stuffed with turkey, cheese or hummus Dinner: Stir-fried prawns with kale and buckwheat noodles.There is a meat/fish option and a vegetarian/vegan option for every day.

Any cons?

Dao says: I will say the Sirtfood diet plan can be a fun way to diet for a chocolate lover or someone looking to drop fast weight; however this weight is mostly water weight and not necessarily the fat you were hoping to lose. Also considering, while following a low calorie diet it is quite expected to drop some weight on such a harsh restricted diet plan consisting mostly of leafy green juices and little to no protein. However this is not the ideal way to losing weight and keeping it off, nor is it substantially convenient for long-term use.

Farah Hillou, Integrative and Functional Nutritionist at The Chiron Clinic, adds: Although the Sirtfood diet is high in nutrient-dense, antioxidant-rich and anti-inflammatory foods, there is lack of scientific evidence to support its effects on SIRT genes.

Conclusion: Good for short-term gains

Mayr Method

This Australian weight-loss plan was tried by Rebel Wilson in January, in a bid to kick off what she called her Year of Health. The Pitch Perfect actress who was known for her voluptuous figure has lost more than 18kg since then.

What is it?

This plan has been around for decades. It was developed by Franz Xaver Mayr in Austria a hundred years ago and focuses on gut health.

How does it work?

The five principles of the Mayr Method include resting the digestive system by eating less; focusing on smaller portions and avoiding sugar and caffeine; promoting mindful, slow eating (chewing food at least 40 times); eating alkaline foods/drinks; and focusing on the gut rhythm- ultimately seeing the gut as the gateway to health, explains Hillou.

Dao adds: Cutting out processed foods alone helps in taking a load off of your body from working to excrete those added toxins to your body as well.

Alongside, eating smaller bites, as well as chewing for longer helps digestion by giving it less work to do. Your digestion slows down during the day, consequently why eating a light dinner can be a game changer.

Belinda Dao

Chewing slowly as well as eating with no distractions also helps us practice reducing food consumption speed and instead gives us time to savor our foods with a relaxed mindful eating approach.

The Mayr Method also emphasizes on refraining from any fluid intake while eating because it dilutes digestive enzymes however numerous studies have showed the positive impact of drinking water during meals to prevent overeating, she adds.

Any cons?

Dao says: This diet does have quite a few other cons to it as it claims to be an alkaline diet however your body already aids in regulating our pH levels all on its own. The necessity of eating only alkaline foods is quite exaggerated. Other restrictions such as cutting out raw foods after 4 pm and the elimination of snacks between meals doesnt give or take in helping weight loss occur. Snacking actually helps in keeping your metabolism burning throughout the day as long as those snacks fall under a healthy snack choice.

This type of diet plan may also be difficult to follow through with if you are an individual who cannot completely remove dairy and gluten from your daily life. With such restrictions you need to also make sure youre getting enough B12, Iron, Calcium, and Vitamin D.

Conclusion: Works, but many restrictions

A typical day's menu

Breakfast: Ground oats with rice milk or Organic eggsLunch: smoked salmon with spinachDinner: Chickpeas and buckwheat flour bread

Keto

One of the (now) mainstream diets is the ketogenic diet, which cuts down on carbohydrates, includes proteins and adds fats to the mix. The aim is for the body convert fat to ketone bodies to use as a source for fuel, explains Hillou.

The ketogenic diet has been used successfully, and with strong research backing, in children with epilepsy. Current areas of research are investigating possible benefits for cancer, autism, chronic pain, migraines, neurodegenerative diseases (Alzheimers) and aging, she adds.

Some reported benefits to the ketogenic diet include improved insulin sensitivity, reduced triglycerides, better energy levels, less hunger, and fat loss.

How does it work?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Types of Keto

Nyma Peracha, Co-Founder of Be More Keto who has been on the diet for about 4 years, goes further, classifying keto living into:

Standard 3 meals a day

Intermittent Fasting Keto: where a person has a window in which to eat keto-approved meals and spends the rest of the day fasting.

Cyclical Keto: where for about 5 days one is on strict keto and on about 2 they increase carb intake.

Targeted Keto, in which the macronutrients ratio is as follows: 65-70 per cent of your daily calories come from fat, 20 per cent from protein, and 10-15 per cent from carbs.

Nyma Peracha

"I started following Keto 4 years ago. I felt like being such a fitness enthusiast and training so hard there was still something it quite right and my results seemed to be stagnant no matter what I was eating! Once I started Keto it all made sense! My fat started to fall off and my energy levels were better than ever! My skin started to glow and my hair and nails had an extra vibrant feel and look to them," says Peracha.

Any cons?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto-diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Also, when you begin, while your body detoxes and gets used to your no-carb plan, you may feel the effects of 'keto flu'. This is a natural reaction that may includebrain fog, headache, chills, sore throat, digestive issues, dizziness, insomnia andirritability.

Conclusion: Done right, it works for some.

A typical day's menu

Breakfast: Scrambled eggsLunch: Beef salad or grilled chicken and vegetablesDinner: Fish or shrimp grilled and vegetables

What then is an optimal diet plan?

For one thing, agree the experts, it should take into account your lifestyles and medical history. It is important to work with a dietitian/nutritionist who personalizes recommendations according to each individuals needs. A successful approach involves one that is tailored to the persons genetics, health status, lifestyle, exposures and health goals, says Hilou.

Key questions when starting on a plan:

Why am I starting this weight loss journey and what do I want to benefit from it?

How committed can I actually be?

Is the diet plan I have chosen one I can see becoming a long term lifestyle?

What are all the things that can slow me down, demotivate me, or stand in my way?

What underlying causes have possibly gotten me to this point, and how can I train myself to fix it?

How do you know a diet isnt working for you?

Sakina Mustansir, Dietician at Prime Hospital, says: It is important to remember that it takes at least a week to three for the body to adjust to the new food schedule and also There are going to be some days when your body requires more energy, your hunger is increased, you feel fatigued and bloated.

Sakina Mustansir

"But these could depend on many factors, from the intensity of your workout to the level of hydration or even your emotional and mental well-being. Over and above these A diet plan is not right for you when:

1. You are tired and fatigued throughout the day and its not restricted to initial days or certain days.

2. You feel you are always hungry and starving yourself even after the first week.

3. You feel lack of concentration, frustration and anger frequently.

4. Headaches that don't seem to stop even after 5-7 days on the plan.

5. You are not losing weight, which is the ultimate goal of most diet plans.

6. Increasing hair fall which is a sign you are not getting enough nutrients.

Continued here:
UAE: How to finally lose the weight for good - Gulf News

Over the past several months, schools and colleges across the country have had to make heart-wrenching decisions about whether and how to reopen. Should they have any in-person activities? If so, when? And at what pointand with what adjustmentsis it safe to return to fully in-person activities? If there is a flare-up in COVID-19 cases, should we scale back in-person activities? The debates over these questions have become rancorous. I argue below that this is because the questions themselves are very difficult to answer, and then offer some ideas on how to make the decisions easier and better.

Let me just start by assuming that everyone has the same, seemingly simple, goal: helping people live as long as possible and minimizing pain and suffering from the crisis. Even if we agree that this, or something similar, is the right goal, there are still six reasons why it would be difficult to decide what to do.

Its no wonder the reopening discussion has been so challenging and bitter. We have to decide whether to open schools and colleges while weighing the direct versus indirect effects, clear versus ambiguous effects, and mortality versus suffering effectsand how all of these affect different groups in different waysand do all of this while predicting what other people whom we depend on are going to do. And we have to make all of these difficult decisions under intense pressure and stress.

First, education leaders need to accept that there is no 100% safe option. This is a public health crisis, which means people will suffer either way. Reopening will have negative side effects, and so will reopening fully in-person. Leaders have to make the difficult choice about how to minimize that harm.

Second, if we find ourselves talking about anything other than loss of life, pain, and suffering we might cause to othersothers inside and outside our organizationsthen were probably on the wrong track. The possibility that your organization will collapse is a legitimate concern, because of the pain and suffering that could cause, not just for your employees but those who depend on them. The key challenge is ensuring that this type of reasoning doesnt degenerate into an excuse to act in our private interests and against the public interest.

Third, think creatively about new and different ways to reopen and stay open, in-person. In some sense, this in-person versus remote decision framing isnt even the right way to think about the problem. The question really is, how can I fulfill my organizations mission in the best way possible under these difficult circumstances? If you think that you cant get back to your mission until after you go back in-person, then you are almost certainly making a big mistake.

Fourth, give people in your organizations as many choices as possible. We all find ourselves in different situationsdifferent risk categories, different caregiving responsibilities. Many schools and colleges are giving families choices about whether their children return, and giving teachers and staff similar choices. This is the right thing to do when possible. When its not possiblegiving choice comes at a costexplain why.

Finally, remember that were all in this together. This isnt just a platitude. Even those who are not in a risk category might still be at risk as individuals, and almost everyone knows someone who has suffered from COVID-19. This fact alone should bring us together and help us empathize and think beyond ourselves.

Education leaders always bear a heavy responsibility even in the best of times, for all that schools and colleges do for society. The weight of that responsibility may never again be heavier than it is right now. By understanding the complexity of these decisions, I hope we can move forward more productively and avoid the mistakes of recent months.

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When should schools reopen fully in-person? - Brookings Institution

BALTIMORE The Ravens relished the opportunity before a national prime-time audience to make a statement against the reigning Super Bowl champion Kansas City Chiefs. Instead, the Chiefs made a decisive statement that they still have the Ravens number.

Chiefs quarterback Patrick Mahomes threw for 385 yards and four touchdowns, and his counterpart, Ravens reigning league Most Valuable Player Lamar Jackson, struggled to get in any rhythm as the Chiefs (3-0) rolled to a 34-20 win at M&T Bank Stadium on Sept. 28.

Jackson fell to 0-3 as a starter against the Chiefs, calling them our kryptonite; he is 21-1 as a regular-season starter against everyone else.

We got beat in just about every way you can get beat, said Ravens head coach John Harbaugh, whose team lost for the first time in 15 regular-season games.

The Ravens opted for a short field goal on their opening series, but the sense was that field goals would never be enough against Mahomes and Co., and the Chiefs never trailed again after he led them on a 75-yard scoring drive for a 6-3 lead midway through the first quarter.

Despite a series of miscues, dropped passes and ill-advised penalties, the Ravens rallied from a 27-10 halftime deficit to make it 27-20 on a 5-yard touchdown pass from Jackson to tight end Nick Boyle on the first play of the fourth quarter. The Chiefs and Mahomes answered with a 13-play, 75-yard touchdown drive.

Here are five quick observations about the loss, which drops the Ravens (2-1) a game behind the Pittsburgh Steelers in the AFC North:

1. The Ravens defense simply couldnt get off the field.

The combination of Patrick Mahomes talent, a bevy of athletic playmakers and creative play-calling makes this Chiefs offense the most dynamic in the league, and there probably isnt a close second. And the Ravens proved utterly unable to stop it.

The Ravens rushed four. They rushed six. They feigned pressure and dropped into coverage. Whatever they tried, Mahomes seemed always to be a step ahead. The Chiefs went 10-for-13 on third down, moving the chains in a relentless assault on the Ravens defense. Whether the target was Sammy Watkins (team-high 7 catches, 62 yards), Travis Kelce (6-87), or rookie running back Clyde Edwards-Helaire (5-70), Mahomes always had an answer. Players such as linebacker Matthew Judon or Tyus Bowser trudged back to the line of scrimmage after seeing Mahomes move the chains yet again.

You win third down, you usually win the game, Ravens defensive end Calais Campbell said. And today, they made plays. It seemed like every third down, they found a way to make a play. This game is a one-play battle over and over again until the game is over, and they got more than we did.

Late in the first half, with the Chiefs facing third-and-14, Marlon Humphrey came at Mahomes on a corner blitz. Mahomes casually retreated 10 yards or so behind the line of scrimmage and uncorked a perfect strike to Mecole Hardman, who had gotten behind everyone in the Ravens secondary, for a 49-yard touchdown and a 27-10 lead.

It was that kind of night for the Ravens defense against Mahomes, who appeared to be in complete command throughout.

2. The Ravens again steered away from their ground game early.

It might have been a moot point given that the Ravens were powerless to stop Mahomes, but the Ravens seemed to veer away from their running game early, a common characteristic in their few losses during the past couple of years.

Its not as if the running game wasnt working. The Ravens averaged 7.5 yards a carry overall, with 21 carries for 158 yards. Facing a Chiefs defense that had proved susceptible to the run early this year, the Ravens marched down the field on the opening drive of the game largely behind the running game, with six carries for 60 yards, including a 30-yarder by Jackson. But a pair of incompletions on second-and-3 and third-and-3 led to a short field goal, and over the remainder of the first half, the Ravens ran the ball on three of 15 offensive plays.

One series that bears more scrutiny occurred early in the second quarter after the Ravens forced the first punt of the game from the Chiefs. After taking over at their own 27-yard line, the Ravens threw three straight incompletions and punted the ball right back to the Chiefs.

Last year, Harbaugh stressed that possessions mattered when you face Mahomes and the Chiefs, but the Ravens, especially early, had too many possessions where they accomplished too little, especially through the air.

3. The much-discussed downfield passing game was nowhere to be found.

Jackson has stressed that one of his points of emphasis this offseason was the deep passing game, and coupled with a healthy Marquise Brown, the Ravens downfield passing game figured to be a bigger part of the offense. That wasnt the case against the Chiefs, and hasnt really been the case much this season at all.

Whether thats because the pass rush is getting to Jackson before such plays can develop, or whether the Ravens have opted to call things differently, that deep passing game for the most part has not materialized.

In the first half against the Chiefs, Jackson averaged less than 3 yards per attempt, going 7-for-15 for 35 yards. He finished 15-for-27 for 97 yards, with the longest pass play going for 19 yards to running back J.K. Dobbins. No wide receiver had a catch longer than 8 yards.

4. Devin Duvernay gave the Ravens a spark.

Despite being badly outplayed in the first half, the Ravens remained within striking distance in part because of Devin Duvernay, the rookie wide receiver who scored on a 93-yard kickoff return touchdown in the second quarter.

Duvernay found a lane up the right sideline and went virtually untouched for the score, with Miles Boykin and Otaro Alaka among those sealing off Chiefs defenders en route to Duvernays first NFL touchdown.

The Ravens kick return team struggled last year, ranking 30th in the league with an average of 18.3 yards per return. The Ravens had no hesitation about handing the job to the rookie speedster Duvernay, and on a night with few other highlights, it was nice to see big-play ability from a young special teams player.

Of course, now that that return is on tape, teams are likely to just boot the ball into the end zone and take the touchback

5. The Ravens have to forget this loss quickly.

As disappointing as this loss is, every goal the Ravens have for this season is still in front of them. Granted, the Chiefs essentially hold a two-game lead over the Ravens now, since the Chiefs also win any tie based on their head-to-head win, but 13 games remain, and the Ravens need to make sure that the weight of this loss doesnt linger.

The Ravens visit the Washington Football Team (1-2) next week, then host the Cincinnati Bengals (0-2-1) and visit the Philadelphia Eagles (0-2-1). If the Ravens play to expectation, they should still be well positioned after that stretch, but win or lose against Kansas City, any talk about playoff seeding or home-field advantage was wildly premature.

This just in: The Pittsburgh Steelers are 3-0, have flashed a tenacious defense and are not going to hand the AFC North to the Ravens without a fight.

Its a long season.

Photo Credit: Kenya Allen/PressBox

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Five Takeaways From The Ravens' 34-20 Loss To The Chiefs - Press Box

GEMMA Collins stuns in a glamorous pink gown after losing an incredible three stone.

The 39-year-old Towie star oozed elegance in her latest Instagram snap as she modelled items from her Boutique range.

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Gemma told fans to "STAY FABULOUS" alongside the snap and it soon attracted thousands of likes and comments.

One fan said: "You are looking stunning as ever wowwwww."

Another fan penned: "Loving the pose, looks much better!"

Gemma has been proudly showing off her three-stone weight loss to fans all summer.

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The incredible transformation hasn't been easy for the TV diva - who has turned to brutal diets, controversial "skinny jabs" and even a 5,000-a-week juice camp in a bid to shed the pounds.

Though Gemma - one of The Only Way Is Essex's best-loved stars - has always exuded confidence and body positivity no matter what her size, she's made no secret of her "nightmare" battle with food.

She has also courageously opened up about her struggle with polycystic ovary syndrome (PCOS), a hormonal condition that made it difficult for her to lose weight after her "very slim" twenties.

In June, The GC admitted to her two million Instagram followers that bullies have "taunted" her over the years, while companies have callously said she was "too fat to promote my brand".

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In 2011, Gemma joined The Only Way Is Essex after Julie Childs, mother of Gemma's school friend and Towie co-star Amy Childs, told producers about the then-used car saleswoman.

She was first introduced to viewers as a potential love interest for castmate Mick Norcross, but she quickly became a leading lady.

Keen to feel as confident as possible on the show at the time, she shed three stone at a weight loss bootcamp that same year, sticking solely to healthy foods and a very strict exercise regime, before showing off her slimmer figure (and dramatic brunette hair transformation) on the show.

However, that year she once more turned to food and, at her heaviest, tipped the scales at 21st.

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Ive done every diet out there, theres nothing I havent done," she previously told Good Morning Britain.

I was obsessed with food. And life revolved around food and eating. There was no brain space in my head for me not to think about food, it was a living nightmare.

Gemma also entered a 5,000-a-week juice camp in Portugal.

The star lived on fruit drinks during a month-long stint at a special retreat, and was weaned off her "addiction" to fatty foods.

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That same year Gemma tried hypnotherapy to shed more weight and revealed she had been hypnotised into believing she had a gastric band in a bid to stay slim.

According toCloser, she told Now! Magazine at the time: "I've gone from a size 22 to an 18. I had a bit of 3D lipo and saw a hypnotist called Robert Hisee, who put a hypno gastric band in me!

"Now I have four mouthfuls of food and I can't eat any more. I feel like I can't breathe I'm so full."

She could have opted for a gastric band but ruled it out.

Speaking to The Sun, Gemma said: Im not saying Ill get to a size 10 but I do need to lose weight.For my health I wouldnt be bigger than I am now. I refuse to have a gastric band as easy as it would be.

Last year,Sun Online revealed the star was on a new weight loss plan with 'skinny jabs', which are injections that act as an appetite suppressant.

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Although Gemma has already shifted a few stone, her weight loss journey might not be over yet - as her sights are set on shedding more.

She said: "I'd be really happy if I lost six stone as that would bring me down to 12 stone and a size 16."

But for the moment, The GC is feeling healthier than ever. And as she recently told her fans: "Your health is your wealth."

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Gemma Collins looks slimmer than ever in a glamorous pink gown after three-stone weight loss - The Irish Sun