My name is Courtney Smith (@coco.goes.lowcarb), and Im 40 years old. Im from Houston, Texas, and I am an account manager in group insurance. After finding out I was prediabetic, I decided to start intermittent fasting and following a keto/low-carb diet. I lost 105 pounds in two years.

I struggled with my weight from a very young age. In addition to being heavy, I was really tall, so I always stood out in a crowd. Most of my struggles took place during my childhood and teenage years. I owned who I was as an adult. I have a big personality and I'm confident, so I never really let my weight get to me once I decided I was okay with being overweight.

But after losing a close family member, I started self-medicating with food and wine. That's when I noticed that I was gaining weight rapidly, and I was also generally unhappy with some other aspects of my life. Instead of addressing my issues, I continued to eat whatever I wanted.

I was also dealing with knee and lower back pain due to arthritis. The weight exacerbated the pain. I was told I was prediabetic in early 2017 after going to the doctor for my annual physical. At my heaviest, I was 333 pounds. I was around 35 when I realized I had gotten so big. I was miserable but also had refused to do anything about it.

I was terrified. I saw what diabetes did to friends and loved ones, and I knew that the outcomes could be bleak. I was determined to take control of my health and stop making excuses.

So, I started eating differently and walking. I saw some results but knew I had more work to do. I got serious in January 2018, at 39 years old. I had a friend who was losing weight, and I just asked her outright what she was doing. She explained keto and some of the benefits of that lifestyle.

Keto and low-carb works for me because I am able to eat and create delicious meals that don't make me feel restricted or like I am being punished. I'm also able to go out to eat and make choices that don't alienate others or make me appear to be on some weird diet. This is important, as my profession requires that I attend work lunches, dinners, and sporting events.

I think dieting or lifestyle changes scare people because it can be challenging to figure out what you can eat when you're out at events or dinners, but being keto helps me with that. I saw how rapidly the weight started falling off, all while being able to still enjoy great food. I'm proud to say that this lifestyle has reversed my prediabetes as well.

I also typically follow a 16:8 fasting plan, meaning I eat within an eight-hour block of time. I eat between 11 a.m. and 7 p.m., or from 12 p.m. to 8 p.m. I don't snack very much, but if I do, I make low-carb choices.

I also walk at least three times a week. I started walking for about 20 minutes a day at work. It was a good way to step away and decompress while getting my body moving. My goal is to incorporate more exercise and yoga into my life.

I chose to turn my life around at almost 40 years old. I have a new lease on life and I'm so grateful. I've had times when I opted for the slice of cake or a few chips during this journey, but I don't park there and beat myself up. This lifestyle change is about balance. My biggest piece of advice is to not beat yourself up during the process. It isn't easybut it is so worth it.

Excerpt from:
I Combined Keto With The 16:8 DietAnd I Lost 105 Pounds And Reversed My Prediabetes - Women's Health

By: Lifestyle Desk | Published: May 9, 2020 11:12:50 pm Zone diet is known to reduce inflammation. (Source: Getty Images)

Among numerous other diet fads is one that advises eating meals with a specific ratio of protein, carbohydrates and fat, or what is known as the Zone diet.

The Zone diet is not new; it was developed almost three decades ago by biochemist Barry Sears, who published his book The Zone in 1995.

Sears is known to have developed this diet after losing family members to early deaths from heart attacks, says Healthline in an article. He went on to develop a diet to reduce inflammation in the bodya cause of heart attack and strokes. Inflammation also leads to weight gain, while the Zone diet claims to help lose fat at the fastest rate possible, besides preventing spikes in insulin release and maintaining insulin sensitivity.

Read| Watch out for these diet types in 2020 to lose weight

Research, however, suggests a lack of scientific support for the connections made between diet, enocrinology and metabolism. In fact, a review of the literature suggests that there are scientific contradictions in the Zone Diet hypothesis that cast unquestionable doubt on its potential efficacy, notes a 2003 study published in the Journal of the American College of Nutrition.

The ratio for the Zone diet is as follows: 40 per cent carbohydrates with low glycaemic index, 30 per cent protein and 30 per cent monounsaturated fat. It is designed to be followed for a lifetime and not just in specific phases.

Read| Have you heard of cookie diet? Heres how it promotes weight loss

As per the diet, one should eat five times a day, with three meals and two snacks, with no more than five hours of gap between meals.

The hand plays an important role in this diet, whereby the size and thickness of the palm are used to measure protein while two big fists measure favourable carbohydrates and one fist unfavourable carbohydrates.

Read| Some diet fads around the world that made news

In a new book The Mediterranean Zone, Sears shows similarites in the foods consumed as part of the Zone and Mediterranean diets. This includes fish, chicken, tofu, soy porducts, egg whites, low-fat cheese, low-fat milk and yogurt for protein, and avocado, nuts, peanut butter and oils like sesame oil or olive oil for fats. Carbs include fruits such as berries, apples, oranges and plums, vegetables like spinach, tomato, mushroom and chickpea, and grains like oatmeal and barley.

High-sugar foods, processed foods, carbonated drinks should be avoided. Tea and coffee consumption should be kept to a minimum.

The Indian Express is now on Telegram. Click here to join our channel (@indianexpress) and stay updated with the latest headlines

For all the latest Lifestyle News, download Indian Express App.

IE Online Media Services Pvt Ltd

Read more from the original source:
Have you heard of the Zone diet? Heres all you need to know - The Indian Express

There is more to this diet though than just a list of healthy foods. Let's dig into everything you need to know about the Sirtfood Diet.

Sometimes a new fad diet hits the zeitgeist and all of a sudden the whole world finds themselves curious about how it works and if they should give it a try even. This week, the diet everyone seems to be discussing is called the Sirtfood Diet. Coming out of the U.K. by two nutritional experts, this new diet seems to have really risen to fame after none other than popular singer, Adele, posted a new photo of herself on Instagram this week and people cannot stop remarking on her noticeably slimmer figure.

At first glance, the list of sirtfoods allowed on this diet really don't seem all that bad, albeit, they're mostly insanely healthy withfoods like apples, kale, blueberries, green tea, citrus fruits, soy, buckwheat, strawberries, turmeric, capers, medjool dates, parsley, coffee, onions and olive oil. Thereally big ones that tend to get peoplequite excitedare dark chocolate and drink red wine, as you can still dine on these two foods while remaining a sirtfood rich regimen.

There is more to this diet though than just a list of healthy foods. Let's dig into everything you need to know about the Sirtfood Diet.

With celebrities such as Adele and Pippa Middleton said to have hopped on the Sirtfood Diet train, it has everyone interested asking how does the Sirtfood Diet work exactly. Promoted for bringing "effective and sustained weight loss", the diet is all about eating certain foods that will "activate" one's "skinny gene".Food Networkbreaks it down that all of the foods listed above contain a "natural chemical called polyphenols that mimics the effects of exercise and fasting".

If one sticks to the foods rich in polyphenols for a prolonged period of time, it can "trigger the sirtuin pathway to help trigger weight loss". Sirtuinsare specific proteins which are believed to "protect cells in the body from dying when they are under stress and are thought to regulate inflammation, metabolism and the aging process."

In terms of vast research and how long this diet has actually been around, it's still very young and there hasn't been enough in-depth investigation into the long lasting effects of maintaining a diet of only these types of foods for an extended period of time.

One note that is catching the eye of the many people suddenly paying attention to this diet is that you can supposedly lose approximately seven pounds in seven days. This can supposedly be accomplished in the phase one portion of the Sirtfood Diet.According toHealthline, the diet takes place over two phases which take course over three weeks time. There is a Sirtfood Diet book that exists in which you can go by for fuller instructions and it's also full of recipes that enlist all of the sirtfoods in theirmeal plans.

For phase one, which lasts a week, it's basically set out to kind of jump start the weight loss. You basically drink three green juices per day, plus one meal, with a decrease to two green juices and two sirtfood-rich meals in the latter part of week one.

As you head into phase two, which lasts for two weeks, it's known as the "maintenance" phase in which you should continue to lose weight as you have three meals full of sirtfoods and one green juice per day. If you're looking to continue to lose weight, the book suggests that you can go back to phase one and begin the process all over again.

For some people, trying out the Sirtfood Diet might sound like a bit of a dream, especially if you're a vegetarian or someone who eats quite a healthy mostly plant-based diet anyway, but there are some drawbacks and things to think about with this new way of eating and weight loss. According toBBC Good Food, not all dietitians are on their way to promoting a diet restricted to only sirtfoods. Especially during phase one of the process, the calorie intake for that first week is between 1,000 - 1,500, which is warned that it could be awfully hard to achieve for a lot of people as that is not a lot of food and enough calories to keep up one's energy.

Also, a lot of diet experts would likely be concerned about the lack of protein and iron intake as well as how short the list is for the sirtfoods and how someone who is looking for a well-rounded diet needs to be eating all sorts of fruits, vegetables, dairy and meats or meat alternatives in order to get all the vitamins and nutrients they need. There is also cause for concern with sudden and rapid weight loss as it usually isn't the healthy way most doctors would recommend losing weight.So, before you dive all in, as usual, it's best to consult with your own physician and health experts in order to determine what meal and exercise plan is best for you and your health.

READ NEXT:These Are The Benefits Of Drinking Lemon Water For Kids

Plants That Repel Mosquitoes & Keep Kids Safe In Their Backyard

The rest is here:
The Sirtfood Diet: Everything You Need To Know | Moms.com - Moms

Powerlifter Stefi Cohen set three new world records earlier this year, taking her total up to a staggering 25. It was a feat that involved her dropping 10 pounds pretty much overnight, in order to be able to compete in a lower weight class a drastic process she said she doesn't recommend or endorse to anybody outside of the sport. When she's not in competition, however, Cohen's diet is pretty consistent and she makes sure it accommodates favorites like beer and ice cream.

In a recent interview with BarBend, Cohen broke down her nutrition regimen, explaining that she's cutting and "pretty lean right now" at 130 pounds, so eating 1,800 calories a day, compared to the 2,500 calories she eats each day when she's in a strength cycle.

Macro-wise, Cohen eats 130 grams protein, 180 grams carbs, and 50 to 60 grams of fat. Some athletes eat more carbs on days they train to give them more energy, but Cohen keeps her intake level throughout the week. And she tends to eat the same thing every day. Here's what an average day's meals look like:

When it comes to vegetables, Cohen prefers lower-fiber options like mushrooms and spinach, as she finds fiber too filling (one of the reasons it's good for weight loss, but not if you're eating lots of calories while training). She also like probiotics such as kimchi, as they help the body break down and absorb foods more efficiently.

Perhaps most surprisingly, Cohen enjoys a beer with dinner every night. "If you fit it into your calories in the day, yeah you can," she says. "Obviously I would never advise that someone add three or four drinks a day, because I guess that's not good for you, but yeah, you can fit in a glass of wine or a can of beer a day."

Cohen is also a sucker for junk food, and will often make space in her daily calorie intake for sweet treats, finding that a well-timed sugar rush can help in her training. "Sometimes I order a McFlurry, sometimes I order an ice cream cone, or I have some Oreos with milk... it gets wild sometimes," she says. "It can help your performance, if you eat it at the right time, you know, you can have a can of regular Coke half an hour before you train, get 40 grams of sugar straight into the zone, ready to go."

Read more:
Record-Busting Powerlifter Stefi Cohen Just Shared How She Stays Shredded Without Giving Up Beer - Men's Health

My physicians support my low-carb lifestyle and, honestly, they are impressed with my tight control in less than a year out from my diagnosis, Alli tells Yahoo Life. (Photo courtesy of LowCarbDiabetic)

Receiving a diagnosis of diabetes can be shocking under ordinary circumstances. For Alli, the woman behind the popular Instagram account LowCarbDiabetic, the prognosis came right before she started medical school.

Im a career changer, and had some routine lab work done before leaving for medical school, Alli, tells Yahoo Life. My lab results showed dangerously high glucose levels. Glucose, aka sugar, is your bodys main source of energy, MedlinePlus explains. High glucose levels can be a sign of diabetes.

My doctor and I thought it might be an error because Ive been a runner and health nut for years, Alli says. But, after she did another glucose test, the diagnosis was official: She had diabetes.

It was a shocking diagnosis, but [it] made sense looking back at how Id been feeling over the last year, says Alli. She originally thought the fatigue she experienced and the fact that she was running slower than usual were due to school burnout. Alli also didnt pay a lot of attention to classic signs of diabetes, like having an increased appetite without gaining weight and being thirstier than usual.

Having diabetes is not for the faint-hearted, Alli says. If youre going to have good control, you have to find your inner warrior, she adds.

Alli now takes between four to six insulin injections a day and is very strict with her diet. She was already on a fairly low-carb diet at the time of her diagnosis, and shes maintained that.

But Alli admits she was confused when her doctor handed her a pamphlet from the American Diabetes Association (ADA) after her diagnosis that recommended she eat carbohydrates. It called for eating more carbs than I had in years.

Alli still gets carbs from fruits and vegetables, but shes cut out things like bread, rice, pasta and potatoes. Along with running regularly, she says that sticking to a low-carb diet has helped her reduce her insulin doses and helps keep her glucose levels within her target range.

Story continues

Currently the ADA, notes on its website that eating too many carbs can raise your blood glucose too high. However, the organization adds, Eating too little carbohydrates can also be harmful because your blood glucose may drop too low, especially if you take medicines to help manage your blood sugar.

The ADA specifically recommends that patients with diabetes get their carbohydrates the most from whole, unprocessed, non-starchy vegetables like broccoli, tomatoes and green beans, and less from refined, highly-processed carbohydrate foods and foods with added sugar, like soda, white bread and cake. The ADA advises that minimally-processed carbs like brown rice, whole wheat bread, whole grain pasta and oatmeal are also OK.

While a low-carb diet may work for some patients with diabetes, its hard to say that its the right fit for all diabetic patients, according to Katherine Araque, MD, an endocrinologist and director of endocrinology of the Pacific Neuroscience Institute at Providence Saint Johns Health Center in Santa Monica, Calif. Its not one size fits all, says Araque.

Leigh Tracy, RD, a dietitian and diabetes educator at The Center for Endocrinology at Mercy Medical Center in Baltimore, agrees, telling Yahoo Life, that diabetics dont need to swear off carbs if they dont want to. Carbohydrates are not bad. They actually give your body necessary energy, she explains.

My physicians support my low-carb lifestyle and, honestly, they are impressed with my tight control in less than a year out from my diagnosis, she says.

After sharing her low-carb recipes with friends and family, Alli eventually decided to create an ebook of her recipes, called Beginners Guide for Low Carb Recipes.Its a lifestyle.

Despite her controlled diabetes, Alli says her condition is always on my mind. I just have to deal with it, she says. There are people with much more severe illnesses. I got a bad deal, but its really not that bad at the end of the day. Ive taken as much control as I can.

See original here:
The controversial diet that helped one woman control her diabetes - Yahoo News

The role diet plays in determining your lifespan is well established but the best diet to follow is still open to debate. How much meat to include in your diet, for example, has historically been a flashpoint. In recent years, however, the case for giving up meat altogether has become persuasive.

Research exploring the link between plant-based diets and longevity has yielded some encouraging results.

Onelarge reviewof vegans and vegetarians in the United Kingdom, Germany, the United States, and Japan suggests that this subgroup has a nine percent lower risk of death from all causes, compared with omnivores.

Anotherstudyexamined Seventh Day Adventists in North America.

The Seventh Day Adventist diet is typically plant-based, rich in whole foods, and free of alcohol and caffeine although some may incorporate small amounts of eggs, dairy, or meat.

READ MORE:Heart attack: Worst food group which significantly raises your risk

The study suggested that vegetarians and vegans may benefit from a 12 percent lower risk of death, compared with people who eat meat.

When separated from the rest, vegans had a 15 percent lower risk of dying prematurely from all causes, indicating that a vegan diet may indeed help people live longer than those who adhere to vegetarian or omnivorous eating patterns.

One possible explanation is that plant-based diets are a potent weight-loss weapon.

Manyobservational studiesshow that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans.

DON'T MISS

High blood pressure: Studies show adding this drink to your diet will lower your reading[TIPS]Bowel cancer warning: Does your poo look like this? What your stool says about your health[INSIGHT]Coronavirus test: How long does it take to get your test back?[INSIGHT]

In addition, severalrandomised controlled studies the gold standard in scientific research report that vegan diets often trump others on the merits of weight loss.

In onestudy, a vegan diet helped participants lose 9.3 lbs (4.2 kg) more than a control diet over an 18-week study period.

Obesity forms part one part of metabolic syndrome, a cluster of conditions that hike your risk of developing life-threatening complications such asheart disease.

Opting for a vegan diet may also lower blood blood sugar levels, an essential bulwark to developing type 2diabetesand warding off complications if you have it.

Researchshows that vegans tend to have lower blood sugar levels, higher insulin sensitivity and up to a 5078 percent lower risk of developing type 2 diabetes.

Bolstering the claim, studiesreport that vegan diets lower blood sugar levels in diabetics more than the diets from the American Diabetes Association (ADA), American Heart Association (AHA) and National Cholesterol Education Program (NCEP).

In onestudy, 43 percent of participants following a vegan diet were able to reduce their dosage of blood-sugar-lowering medication, compared to only 26 percent in the group that followed an ADA-recommended diet.

Otherstudiesreport that diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.

If you strictly follow a vegan diet, it is important to make sure you get all the nutrients your body needs through alternatives to dairy and meat products.

Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), for example, but vegans can get it from other foods.

According to the NHS, good sources of calcium for vegans include:

Vitamin D is also important for supporting the muscles and keeping bones healthy.

As the NHS explains, fortified fat spreads, breakfast cereals and unsweetened soya drinks are great alternative sources of vitamin D.

See the rest here:
How to live longer: Follow this specific diet to lower your risk of early death - Express