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According to new research published in The BMJ, most diets lead to weight loss and lower blood pressure in the beginning, but those effects largely disappeared a year after the diets start.

Changing from a diet mindset into one focused more on long-term strategies can help extend these benefits for a significant amount of time.

When embarking on a weight loss journey, there are plenty of options when it comes to diets to follow, from Mediterranean and DASH approaches to keto and macro tracking. The biggest question: Which one should you follow? Recent research in The BMJ suggests it doesnt actually matter what diet you embrace, since most of them will provide resultsbut theres a catch.

Researchers compared 17 diets that were studied in 121 nutrition trials, totaling nearly 22,000 participants. They found that all diets had some effect on reducing weight and lowering blood pressure over the initial six months.

Low-carb and low-fat options had about the same modest results on weight, but the latter is slightly more beneficial in regards to blood pressure, the study noted. The diets with the most weight reduction were Atkins, DASH, and Zone, but none of the diets significantly improved levels of HDL (good) cholesterol.

The most notable conclusion, though, is that while most diets that changed macronutrient distributions showed some degree of weight loss and improvements in blood pressure at the six-month mark, those effects largely disappeared a year after the diets start.

Does this mean the takeaway here is that you shouldnt even give weight loss and blood pressure management a shot, since youll be back to square one anyway? Not at all, said Helen Truby, Ph.D., coauthor of an accompanying editorial on the study and director of nutrition and dietetics at Monash University in Australia.

Instead, she told Runners World, the message of this study should be that you could choose any popular diet and youll likely see results, but that after a certain period of timefor example, about six monthsthe focus should shift to weight maintenance.

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For instance, that might involve changing from a diet mindset into one focused more on long-term strategies, said Truby, particularly when it comes to nutrition. Considering that the Mediterranean model fared so well here, the researchers suggest that could be the eating plan with the most staying power in terms of maintaining weight loss and cardiovascular benefits.

National dietary guidelines in any country are failing to resonate with the public, Truby said, and this study shows that dietsand particularly those that have numerous restrictionsare less helpful in the long run than focusing on healthy eating basics like eating more vegetables, legumes, and whole grains, and limiting your amount of sugar, salt, and alcohol.

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Are Diets for Weight Loss Effective? Yes, But Theres a Catch - Yahoo Lifestyle

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From Women's Health

If the phrase "fiber in your diet" calls to mind images of your mom popping Metamucil tablets, we dont blame youfiber is basically the Golden Girls of the nutrient world. However, it's also an essential for weight loss.

Fiber is about as close to a magic weight loss ingredient as you can get, says Keri Gans, RD, author of The Small Change Diet. Unfortunately, most of us aren't getting enough of it, she says. Here's everything to know about fiber intake for weight loss.

The average woman should be getting 25 grams of fiber per day, according to the 2015 to 2020 Dietary Guidelines. That's the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we're going to take a wild guess that you're not eating that many apples.

Getting an adequate amount of that nutrient through whole foods (not fiber supplements, more on that later) keeps you fuller longer because fiber digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fiber-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

Another bonus that comes with packing fiber into your diet is that healthy, weight-loss friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fiber quota, rather than counting calories, you'll likely end up making better food choices overall, she says.

Fiber is an essential nutrient for health, says Katie Hake, RDN, a nutritionist at Indiana University Health. "Fiber can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes," she says.

On top of that, this essential part of your diet keeps your digestive system trucking along, so you won't be bloated or constipated. (*Insert poop emoji here.*) How exactly does fiber do that? It depends on the kind you're consuming.

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There are three kinds of fiber: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. "Soluble fiber, from oats, nuts, and seeds, acts as a broom to 'sweep' things along," says Hake. Insoluble fiber, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. "[It's] non-digestible and adds bulk to the stool, which can aid in moving things along," says Hake.

Then, there's fermentable fiber, which you can get from foods like beans and garlic. "Fermentable" means the fiber holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

Since pounding half a dozen apples at the end of your day to meet your fiber goal isn't appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

"All of your meals should include at least eight grams of fiber," she says. To hit the 25 grams per day goal, snack on a medium pear or a half an avocado, which have about six grams of fiber each, says Gans.

To ramp up your fiber intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fiber-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fiber is your friend.

If you need more ideas of high-fiber foods you can add to your daily diet, there are plenty of other options. Here's a list of foods you can try, according to Hake.

Lentils (7.8 g of fiber per half cup): "Lentils can be a great source of protein for lentil tacos, chili, or stuffed in cooked peppers," she says.

Black beans (7.7 grams of fiber per half cup, cooked): "These make a great base for all kinds of meals and add additional fiber," she says.

It is possible to have too much fiber, especially if you're incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you've had too much, you'll feel it. "Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation," says Hake.

Again, the best way to avoid going overboard is to avoid fiber supplements. (Tip: It's also better to get fiber from real foods because it encourages you to eat more nutritious options, which you might not if you rely on suppsnot ideal for weight loss.)

If you're just beginning to monitor and up your fiber intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fiber.

The bottom line: Fiber is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

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Fiber Can Be A Game-Changer When It Comes To Weight LossBut You're Probably Not Eating Enough Of It - Yahoo Lifestyle

Lung cancer describes cells that have gone haywire. Reproducing at an uncontrollable speed, the cells form a cancerous tumour. One side effect is weight loss, but how do the two correlate?

Cancer Research UK testifies that "weight loss is common in people with cancer".

Although the weight loss can be associated with a loss of appetite, there are various factors that can lead to this side effect.

For instance, people may experience difficulty swallowing, suffer from malabsorption (not being able to absorb nutrients from food), or feeling and being sick.

According to Cancer Research UK, scientists currently think that cancer causes the immune system to release certain chemicals called cytokines into the blood that causes inflammation.

This is thought to contribute to the loss of fat and muscle in lung cancer patients.

Cachexia is more common in people with lung cancer, and the symptoms include:

Around 60 percent of people with lung cancer suffer from a loss of appetite and significant weight loss by the time they get diagnosed with the condition.

Losing more than five percent of your normal weight without dieting within a year is alarm bells in any doctor's ears.

Although this reduction may not seem significant, at that rate it could become a severe problem. And it's a likely indicator of cancer.

Other symptoms of lung cancer include:

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Lung cancer symptoms: The sign in your weight that could signal the deadly disease - Express

Trying to keep track of all the nutrients your body should be getting can be tough, but protein is an important one. According to research, not getting enough protein is correlated with physical weakness, anemia, lower immunity and more. And if youre on a weight loss journey, protein might just be your best friendhigh protein foods are more satiating, and consuming them regularly can result inan increase in both metabolism and energy.

If youre looking for a way to up your protein intake, one easy strategy is protein powder, which can help with weight loss and is a quick way to get extra nutrients in your diet. But is protein powder actually healthy? Weve got the answer to that and more, including what are the types of protein powder, what are the best protein shakes for weight loss, when should you drink them, and what you should keep in mind when choosing one. Heres what you need to know.

A few popular types of protein powders for weight loss are:

Related: Cake Batter Protein Shake

When youre shopping for protein powders, one of the most glaring differences youll notice between the different types is the distinction between complete and incomplete protein. In short, experts explainthat protein either contains all of the nine essential amino acids that the body needs to get from our diet (complete) or is missing one or more of them (incomplete).

In regards to protein, it really comes down to amino acid composition, explains Tyler Giles, the general manager of Oregon-based HealthWay Nutrition Center. Protein is made up of chains of amino acids and different protein sources will have their own amino acid profile. Protein is often graded by whether it contains all the amino acids that are essential (meaning our bodies cannot manufacture them and we must get them from our diet). Another common focus is a given proteins branched chain amino acid content. Our muscles are [composed] of approximately 40 percent branched-chain amino acids (BCAAs) and proteins rich in BCAA are valued for supporting muscle tissue.

Related: Treat Yourself to 10 Low-Carb, High-Protein Desserts

While your protein intake shouldnt consist of protein powder alone, if you opt for a protein powder thats made up of incomplete protein (like collagen, pea protein, and other common sources of vegan protein powder), its important to make sure you have additional incomplete protein sources during the day in order to get all of the amino acids (the American Society for Nutrition has a helpful chart on complementary sources of protein).

So, should you think of protein shakes as a meal replacement and drink them for breakfast, lunch, and dinner? Experts advise against that, even if your goal is weight loss. Instead, youll probably want to sip on them between meals, or consider replacing one meal with a protein shaketops.

Kait Richardson, a Florida-based nutritionist, emphasizes that the protein powder used in protein shakes are just supplements to add to your diet versus replacing an entire meal or food group. If youre trying to lose weight, you should be considering your diet as a whole versus one single supplement. If you do use a protein shake to replace a meal, you need to be conscious of balancing out nutrients. Giles specifically educates customers on including healthy fibers and fat, which will help stabilize your blood sugar and keep you feeling full.

Related:Keto Fat Bomb Recipes

All too often people are unwittingly consuming a sugary fruit smoothie spiked with protein, which is not ideal for weight loss, Giles adds. Keep the sugar in check and balance what sugar is present with protein, fats and fiber.

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There are numerous options when it comes to the liquid you mix protein powder with. Water is probably the most common and if youre monitoring your calories for weight loss, as water is a zero-calorie option. Other choices include milk, almond milk, soy milk and coconut water. When mixing your protein powder with liquid, using a shaker cup will be the best option. Simply add the recommended number of scoops of protein powder and fill with the amount of liquid instructed on the packaging. Screw on the lid and give it a quick shake; shaker cups help keep the protein powder from clumping and help keep each sip smooth.

Additionally, if you drink smoothies for breakfast or as a way to replenish fuel after a workout, you can put your protein powder into the blender before you mix up the smoothie. It can be helpful to put the powder near the blades so it gets fully mixed with your other ingredients and doesnt cake up on top.

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If youre looking to make it simpler and get some expert guidance, Michael Bires, founder and CEO ofNutritionFaktory.com, shares the top protein shakes he recommends to his customers and team of athletes.

[This protein is] cleanlow in fat, carbohydrates, sugar and calorieseasy to digest and [the] flavors are amazing, he says.

[This] protein is by far the best combination of texture and flavor that Ive found, explains Bires.

I have yet to find a pea protein that tastes great, but NOW Foods seems to offer the best value pea proteinand I do like that they dont have any artificial sweeteners, he says.

[It] tastes very good for a vegan protein, includes no artificial sweeteners, and includes probiotics and digestive enzymes for added benefits and absorption, Bires notes.

Zero carbs, zero sugar and works great for baking and various protein recipes, he says.

You may notice that this list doesnt include any ready-to-drink protein shakes. This is because, according to Bires,they are very unstable as once protein is liquified, it loses much of its usable protein. He adds that these drinks then sit in a warehouse and then a store, and by the time they reach the customer, the majority of usable protein is gone.

Ready to start your protein shake journey yet? We thought so. While youre at it, check out this recipe for creamy chocolate protein nice cream.

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Protein Powder For Weight Loss: What To Know, And How To Choose The Right One For You - Parade

By: Lifestyle Desk | New Delhi | Published: April 30, 2020 7:20:13 pm It is advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon. (Source: Getty/Thinkstock)

Our schedule has almost entirely changed during the lockdown. Working from home, while we are able to save our commute hours, we are also sleeping late, and waking up at odd hours. This has, in a way, affected our health both mental and physical. A recent survey found that while adults are sleeping for longer hours, the quality of sleep has deteriorated.

Most people are also looking for ways and means to stay fit and healthy. Not able to go out, they are trying to keep their weight in check at home. But, science says that the weight of the body also depends on how much rest you give to it. Besides exercising, you need to eat right and clock in at least seven hours of sleep every night.

In lockdown, if your work permits, you can and must enjoy a siesta, after you are done with other chores. If you are thinking it will make you gain more weight, you are not really aware of the benefits. Experts say it can improve your metabolism.

A study published in Archives of Internal Medicine has found that those who are overweight, have approximately 16 minutes of less sleep every day, compared to those who have a regular body weight.

A Harvard Medical School study also found that people generally burn 10 per cent more calories when they sleep in the afternoon, than in the morning. Scientifically speaking, not getting enough sleep can affect the hunger hormone in the body, called ghrelin, which can make you binge-eat. This in turn can make you gain weight. It is, therefore, advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon, so as to give some respite to your body.

ALSO READ |Rise in drinking alcohol during lockdown may spark health crisis, suggests research

Heres a summary of the benefits of sleeping in the afternoon:

* It makes you more focused and alert* You are able to finish your tasks in a more efficient manner* It can lower your stress* It can make you mentally sharper by allowing the brain to rest a little

Are you now beginning to consider it?after

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Can afternoon naps help with weight loss? - The Indian Express

Most South Korean actresses and singers are known for their toned bodies. Here are some weight loss tips for you that are not too extreme to follow.

With the South Korean industry becoming more prominent, everybody is familiar with how fit and beautiful Korean celebs look. They have flawless skin and toned bodies, but there is a catch. Some Korean artists follow extreme diet plans which often make them lose weight but can be harmful if not monitored by a professional. While it might seem tempting to get a tiny waist to fit the clothes you always wished to wear. But the thing is you can achieve a healthy weight but with healthy eating and proper exercise.

Keeping that in mind, we are sharing with you some tips from Korean celebs who have toned bodies. These tips are not extreme to follow and can easily be incorporated in your daily routine. Before we look into the tips, keep in mind that your body is very different from these actresses and singers, which is why you should take advice from your doctor before you go for any of the tips.

Park Min-young

You must know her from the dramas Healer, Whats Wrong with Secretary Kim and other popular dramas. She went on a diet for the first time for her show Healer but she still includes healthy eating habits in her routine. She also told a tabloid that she dances to lose weight. Isnt it great to find a fun way to lose weight whats better than dancing?

Bae Suzy

The Uncontrollably Fond actress went under a strict diet, making sure she didnt eat after 6 PM. According to a report by the National Institutes of Health, nighttime eating can have a negative impact on your health.

Jun Ji-hyun

The 38-year-old can still give 20-year-olds a run for their money. She is known for her role in My Love From the Star and My Sassy Girl. Her secret is getting up early at 6 AM to make sure that she exercises, despite her busy schedule. Dedication, right? She also makes sure that her meals include all kinds of nutrients.

Park Bo-ram

The Beautiful singer lost around 30 kg by sticking a healthy diet plan and true to her exercise routine. She divided her meals into 5 small portions which only included lean and healthy foods like chicken breast salad, sweet potatoes, bananas, etc. She also does kickboxing, crossfit and pilates.

Eunji

Apinks member Jung Eun-ji reduced 15 kg before she debuted as a Kpop Idol. She is a food lover but made it her goal to reduce weight. She ate low-calorie foods, did weight-lifting exercises and boxing.

ALSO READ:8 South Korean actors you didnt know who sang their own OSTs

ALSO READ:K Pop star IU suffered from Bulimia; Heres what you need to know about this illness

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Even though there are no strict rules about what you can eat, board-certified internist Vincent M. Pedre, M.D., says that when it comes to weight loss, intermittent fasting is a "tactic that almost always works when everything else has failed." You don't have to take his word for it, though. There's a lot of science that says so, too.

A 2020 review in Nutrition that compared several weight loss diet strategies reported that people who incorporated intermittent fasting lost an average of 4 to 10% of their body weight over a period of four to 24 weeks.

Another review found that 27 subjects who did intermittent fasting saw 0.8% to 13.0% weight loss from their baseline weight.

While this diet style may result in eating less, it's possible to lose weight with intermittent fasting even without changing your calorie intake. That's because unlike normal calorie restriction, intermittent fasting may also help support hormone balance, like insulin, ghrelin, and leptin, which all play a role in your hunger and metabolism. This hormonal regulation is one of the reasons most of the weight you loseas much as 79%with intermittent fasting is in the form of fat.

Intermittent fasting may also help improve insulin sensitivity, which can decrease inflammation, making you feel less swollen and puffy, and has positive effects on your gut health, which Pedre calls "an often-overlooked but crucial aspect of losing weight and cultivating overall health."

According to a 2017 review in Annual Review of Nutrition, fasting can also help restore a healthy circadian rhythm, which has positive effects on your gut health, your metabolism, and your sleep patterns.

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Here's How Intermittent Fasting Can Help You With Healthy Weight Loss - mindbodygreen.com