Recognizing that your job is stressing you out isnt like putting on a mood ring. The signs and symptoms of work-related stress can be subtle and build up over time. You might notice you have headaches more frequently than in the past, dont fall asleep as easily at night, or feel lethargic throughout the day.

If youre stressed at work, you might even notice a shift in your appetite. For some people, stress-related eating can reflect a loss of appetite or the craving for comfort food.

For a closer look at how your job could be influencing your diet, FitRated surveyed 946 full-time employees about their food logs and the consequences of unhealthy eating as a result of workplace stress. They found that 1 in 4 people recognized their eating habits tend to change as a result of work strain, although men (21%) were less likely than women (31%) to indicate a shift in their consumption.

Of course, job satisfaction can impact how you manage the time crunch of a deadline or a growing inbox. Compared to people satisfied with their job (22.4%), those who were unhappy at work were more likely to have a food-related response to stress (32.3%).

For some people, stress can hit differently depending on their job title, and the higher you are on the company ladder, the more likely you might be to overeat. Compared to entry- and midlevel employees who were more likely to reach for sugary food when stressed, senior-level employees and executives were more likely to overeat.

Even if you dont pick up on stress right away, you might eventually realize your eating habits have changed. Roughly 1 in 5 employees admitted to gaining weight as a result of diet changes, and weight gain was more common among employees stressed at work (24%) than those not feeling the pressure (14%). Senior-level employees and executives (those most inclined to overeat) put on the most weight, averaging 5.3 extra pounds in the last month.

Eating more to cope with the tension at work isnt just a problem for your waistband, though. One in 5 men admitted to spending more on food during their off time when stressed, which could add up to be a major expense.

On average, people perceiving their job as stressful spent an extra $468 on food annually, including nearly $400 more at the grocery store. Among people who recognized their eating habits had changed due to stress, food expenses increased by $780, including over $300 more on fast food and around $100 more on snacks.

And while men might be less likely to connect the dots between work stress and the grocery bill, roughly 1 in 3 recognized that they eat more sugary food, overeat, consume more fatty food, and eat more high-calorie food as a result of work stress.

If your diet has changed, a number of reasons may explain why youre eating more or reaching for sugary snacks when you know you shouldnt. Stressed employees were nearly as likely as unstressed employees to indicate they were unmotivated to eat healthier. On the other hand, employees who were stressed were nearly twice as likely as unstressed workers to say they didnt have time to eat healthier and were more likely to say their mental state, emotional eating, and finances were reasons they look to food that are fast and easy rather than healthy and nutritious.

Stress at the office can follow you around and play a major role in what you eat at any time during the day. Thats why achieving a work-life balance should be a priority: Too much work stress, and you could be paying with your money and health.

Special thanks Fitrated.com for the research in this study.

Continue reading here:
How Stress Eating Is A Red Flag For Pending Burnout - Thrive Global

Fitness

Roger Schwab, the co-owner and operator of X-Force Philadelphia, isn't slowing down anytime soon.

Roger Schwab, co-owner and operator of X-Force Philadelphia. / Photograph courtesy of X-Force Philadelphia.

For over 50 years, Roger Schwab, co-owner and operator of X-Force Philadelphia, has been a force to be reckoned with in the fitness world. He and his wife, Elanna Schwab, formerly ran a Bryn Mawr gym, Main Line Health& Fitness. In 2015, the pair decided to retire and sold the gym. By 2018, they were out of retirement and had opened X-Force.

Retirement didnt work for us, Roger Schwab told us.

Thats no surprise for either of them. Elanna Schwab is a talented personal trainer and champion dragon boat paddler who formerly operated a health club in Tel Aviv. And Roger Schwab has quite a resume: he was Penn States first strength and conditioning coach, introduced Nautilus training equipment to Philly in in the 70s, trained U.S. womens Olympic swimming and field hockey teams, served as head judge of the International Federation of Bodybuilders, and conducted extensive research for preventative and rehabilitative spinal exercise.

But its not just his accolades that give him street cred. Its also the fact that, at 75, Schwab is in the best shape of anyone weve ever met. His secret? Eccentric strength training. Also called negative accentuated training, this type of workout involves you slowly bringing down the weight, rather than quickly finishing the rep. At X-Force, 40-percent heavier resistance is added as you lower, making the workout super tough, but you super strong. Dont believe us? Just ask Brent Celek, Todd Herremans, or us we tried it when X-Force first opened in Philly (and multiple times since *insert bicep and fire emojis*).

In between reps, we chatted with Schwab about eccentric training, his long history of personal and strength training, and what his typical health and wellness routine is like.

BWP: How did you discover eccentric training?Schwab: When I was a young adult, my goal was to be skinny, but have some muscles. At the time, the thing in fitness was fast weight training, like how many curls or squats you could do in 30 seconds. Because I was misusing barbells and other weight equipment, I ended up with major skeletal degeneration at an early age. Basically, quick, explosive training only exploded my body.

My injury catalyzed my interest in correct, medically-sound exercise, and after doing tons of research, I found eccentric training. I believe its the smartest, safest way to build strength and get results, which is why Ive been doing it for so long. Its also why I was so interested in bringing X-Force to the U.S. [The Swedish company] had found a way to make eccentric training easier with their technology. In 2010, I actually went to Sweden and met with the orthopedic surgeon who helped develop their machines to make sure X-Force was the real deal. And it is. Ive found it strengthens my muscles, bones, and joints, and reduces any further orthopedic trauma.

Schwab has been strength training for over 50 years. / Photograph courtesy of X-Force Philadelphia.

Strength training is currently one of the most popular workouts in America. That seems like a good thing, right?Well, Im glad more people are strength training, but that doesnt necessarily mean they are doing it correctly. Right now, a lot of boutique gyms incorporate weights in between rounds of cardio; however, the weight portion is focused on how many reps you can do in a short time, which as I mentioned can lead to injury or long-term musculoskeletal issues. I think more people need to incorporate meaningful resistance training that actually stimulates and strengthens your muscles so that their quality of life is one in which they feel empowered with real results.

What does your personal fitness and nutrition regimen look like?At my age, I workout once per week at X-Force, which is actually the number of times per week anyone should be training at X-Force. You get an intense, safe total-body workout in 30 minutes. As for food, I dont believe in a high-protein diet, but a sensible diet that includes well-portioned protein, fats, and carbs. Some of my staple food items include oatmeal, a boiled egg on whole wheat toast paired with a cup of fruit, fish, and a good amount of vegetables.

Is eccentric training only for people who are already pretty fit?People are stronger than they think, and eccentric training isnt reserved for an exclusive group or skill level. Sometimes it shocks people when I say that men and women should be training exactly the same the only thing thatll vary is the intensity theyre putting in. One of my clients is 77 years old, but shes one of the strongest people I know because shes working and fatiguing her muscles properly and efficiently. Any person in good health should train the whole body hard, but briefly (once or twice per week), keep reps slow and smooth, and tailor the time between workouts according to progress.

What about us cardio lovers?Ive got nothing against spinning, yoga, or other calorie-burning workouts, but those kinds of exercise become detrimental when theyre not supplemented with strength training. For instance, sitting on a bike for an hour is going to grind the muscles in your hips and knees over time. Without strengthening those muscles, youll be more prone to joint pain and injury as you get older. What Im saying is youve got to be orthopedically sound or youre not going to be able to do cardio. Remember: muscles move your body and you have to keep your muscles strong.

What else can people do to improve their longevity and overall health?Ive always worked out to stimulate a response, but recognize some people exercise for the social or community aspect. To me, short-term, feel good exercises often overshadow the exercises that actually benefit you in the long run. Plus, everyone is always looking for the easiest way to get results, when they should be seeking over-time results as opposed to overnight.

You can improve your heart health the same way you improve muscle strength: do a circuit of exercises that work and fatigue your muscles with slow reps, and move from machine to machine at a brisk pace to keep your heart rate up. For example, exercise your hamstrings until you fail muscularly, then move onto a quad exercise, then a leg press. This will increase your heart rate, as well as stimulate your lungs.

Make sure you let your body recover after intense workouts or else youll exhaust yourself. Im 75 and I still workout like this because I believe medically-sound weight training is vital to longevity. To me, its about living longer, stronger.

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This 75-Year-Old Philly Trainer Is Fit As Hell. Heres How He Does It. - phillymag.com

What is an inflammatory response?

First, a little science. Inflammation is more than something that happens to yourtoewhen you stub it. Normally,its a positive thing; theprocess by which your immune system fights infection and repairs damage. It switches on when its needed,and off when its done. Butinflammation has a murkier side, one that scientists refer to as low-grade or chronic inflammation thekind that doesnt switch off.

The effects of low-grade inflammation are being linked to practically all major diseases in the Western world, saysBorelius. So you have increased inflammatory markers connected to certain cancers, heart disease, lung disease, skin disease, joint disease and mental health. Research has shown that lowgrade inflammation wreaks havoc in a number of ways. A recent study from Emory University School of Medicine in the US found that it reduces levels of dopamine the chemical that drives you with researchers believing the body switches it off when it detectsinflammation, encouraging you to rest. Its also being linked with problems such as atherosclerosis the leading cause of heart attacks. It releases proteins called cytokines, which contribute to symptoms of depression, and it switches off genes that balance the body, turning on those that cause damage. As for where inflammation comes from, your body creates it. Fat cells excrete inflammatory substances, sothe more excess weight you have,the more inflamed youre likelyto be. Stress causes it, as doeslack of sleep. And its also triggered by external sources, suchas pollutants and food. But, happily, food is also shaping up to be one ofthe major ways to fight it.

RELATED: How To Reduce Inflammation In Your Body

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The idea of an anti-inflammatory diet first caused a buzz in the early 00s, when celebrity dermatologist Nicholas Perricone claimed it was the reason his clients looked so young and glowing. Genuine research followed, with various studies attempting to prove the efficacy of this way of eating. Fast forward to 2013 and Borelius came across the term anti-inflammatory eating while on the board of Lund University in Sweden.

One of their academics had conducted a trial on 44 people changing their diet, she recalls.She was getting such phenomenal results on blood pressure, cholesterol levels and cognitive ability that the doctor monitoring the patients called her and asked, What kind of magic is this diet? When the academic told me what foods the participants in the study were eating, I nearly fell off my chair. It was a diet Id been following under the advice of a fitness trainer for a few years, and it had totally revolutionised my health. The fat around my middle had vanished, backache gone, minordepression lifted.

So make sure youre seated safely while we reveal which foods make up an anti-inflammatory diet: fruit, vegetables, olive oil, whole grains, oily fish, turmeric, avocado, chia seeds, fermented foods and bone broth. Yes, theyre the kind of ingredients you read about in these pages every month, and thats the point.

Weve known for years that these kinds of foods are good for us, but we havent always known why, adds Borelius. Before you started eating the rainbow, it was called your five-a-day, and it was based on research that suggested this number was the minimum you needed to hit in order to reap the protective rewards. Oily fish is a mainstay of the Mediterranean diet, which a growing body of research is touting as magic for physical and mental longevity. And you canblame a collective obsession with the gut for the fact that fermented foods are enjoying a culinary revival.

In this sense, theanti-inflammatory explanation is a way of understanding why the foods that we know to be healthy are actually healthy, says Borelius. Its one thing drawing a line between diet and inflammation, but trying to discern the foods that trigger it from those that temper it is another. While some studies, including one published inBiomedicine & Pharmacotherapy, have shown that eating, say, turmeric lowered levels of inflammation, they havent shown whether this has a knock-on effect in the body. And scientists have failed to reach a consensus on what foods are pro- and anti-inflammatory.

Even now, opinion differs on some foods, like dairy, asit seems to show different results in different trials, says Aisling Pigott, a registered dietitian. It suggests there may still be something we dont yet know about exactly how foods affect us in terms of inflammation. It may be that individuals react differently, or otherelements of the diet play arole in altering the effects. What we do know, we owe largely to two pioneers in anti-inflammatory eating: Dr James Hebert and researcher Dr Nitin Shivappa from the University of South Carolina. They examined more than 1900 articles on inflammation to create a list of about 45 foods or food components (things such as alcohol,caffeine or omega-3 fats) with either pro- or anti-inflammatory properties. They called this the Dietary Inflammatory Index (DII), and its now been used in more than 300 trials.

The passing of time helps, too. Cause and effect is notoriously difficult to prove in nutrition research, since the workings of your body are more complicated than the assembly instructions for an IKEA bookcase, but now researchers are investigating the long-term effects of the whole diet on actual people, with fascinating results. One 2018 study from Manchester Metropolitan University found that those with an inflammatory diet had a 40 per cent greater risk of depression. And a 2018 study published in Journal of Internal Medicine looking at 70,000 people over the course of 16 years found that those who followed an anti-inflammatory diet had a 20 percent lower risk of dying of heart disease and a 13 per cent reduced risk of cancer. In fact, theiroverall risk of dying by any cause during the study was 18 percent lower thanthose who were chowing down on amore inflammatory diet.

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Before you go grande on a turmeric latte, know that nutrition science is complicated. Simply adding one food to your diet served by a barista with a beard or otherwise is not anti-inflammatory eating. Experts liken inflammation to a fire, and adding one yellow drink to your daily menu is like trying to put it out with sprinkles of water while dousing the other side with petrol.

Fighting inflammation is holistic your whole diet and lifestyle play a role, adds Borelius. In Health Revolution, she outlines five inflammation-fighting principles, of which food is involved in just two (the others are exercise, calmness and finding awe). Pigott agrees. Its not as simple as this food is good and thisfood isbad. For example, carbswith a low-glycaemic index are generally anti-inflammatory, but eat enough of them to produceexcess kilojoules andthatputs you in a pro-inflammatory state. You need tolook at your diet as a whole.

First, get rid of the petrol. Foods that appear to be most relevant here are white or colourless, lack flavour and aroma [even if they have a strong taste, ie, sweetness], are nutrient-sparse and kilojoule dense, says Hebert. That means refined sugars; white carbohydrates, such as white rice or bread; foods high in saturated or trans fats and vegetable oils, such as sunflower oil (high in omega-6 fatty acids, which, when eaten in too high a ratio to healthier omega-3 fatty acids, have a pro-inflammatory effect). Next, you can turn on the water hose (well, this analogy has legs) by adding more anti-inflammatory eats into your diet.

These are foods that are colourful, aromatic, nutrient dense and kilojoule-sparse, says Hebert. Yes, salads that would give Lola Berry a run for her money, but also whole grains, oily fish and spices, such as turmeric and ginger. Fermented foods can also play a role in fighting inflammation via your gut bacteria. And it isnt just about what youre eating, but when.

The gut bacteria do their best work at fighting inflammation when they have nothing else to focus on, adds Borelius. If you can give them a break from digestion by leaving around 14 to 16 hours between your last meal of the day and your first one the next morning, it helps.

Indeed, a study by Yale University found that when the body is in a fasted state, it produces a substance called BHB, which directly interferes with the process of inflammation. Fasting, fermented foods, fruit and vegetables nothing you dont already know. But, understanding the mechanism by which something works is generally a good thing. Anti-inflammatory eating may not be changing the game, but itll help youunderstand why you play.

RELATED: 6 Things To Eat On An Anti-Inflammatory Diet

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Dietitian Aisling Pigott gives you a starting point.

This is only an example for one day, she explains. If you atethis way every day, you probably wouldnt get the desired results. Anti-inflammatory eating is all about diversity, so its important to includea variety of anti-inflammatory foods in your diet.

Breakfast

Snack

Lunch

Snack

Dinner

Read more here:
Anti-Inflammatory Diet: What Are The Health Benefits? - Women's Health

Robert C. Atkins developed the Atkins diet in the 1960s. In short, its a low-carbohydrate diet with the idea that if you limit the number of carbohydrates you eat, youll lose weight. Basically, its an early version of the keto diet but with some key differences.

The height of the diets popularity was in the early 2000s when one out of 11 Americans said they were on some type of low-carb diet, of which Atkins was a popular choice.

Since then, the Atkins diet has fallen out of favour for other popular restrictive diets like intermittent fasting and the keto diet.

Heres what you need to know about the Atkins diet, if it works, and how to tell if its the right option for you.

Depending on your weight loss goals, the Atkins website recommends following one of their three eating plans:

Once youve chosen an eating plan, youll go through four phases of the Atkins diet that will gradually reintroduce carbohydrates into your diet over time. The last phase is designed to help you develop the Atkins diet as a lifetime way of eating.

The four phases are as follows:

Introduction: This is the most restrictive phase of the diet and is meant to kickstart weight loss. In this phase, you are limited to 20 grams of carbohydrates a day. This phase forces your body into ketogenic metabolism meaning that the extreme lack of carbs forces your body to burn fat for energy. In this phase, you will eat mainly proteins, fats, and low-carb vegetables like leafy greens.

On-going weight loss: In this phase, you can begin to gradually introduce more carbs back into your diet. Your daily carbohydrate intake can go up by 5 grams a week (maxing out at an additional 40 grams per week) and you can begin to diversify your food options. In phase two, you can eat nuts, seeds, and berries. If your goal is to lose 14 pounds or less, you can start here and skip the restrictive first phase.

Pre-maintenance: During this phase, you can increase your carb intake by 10 grams a week (maxing out at an additional 100 grams per week) so that you can find your carb balance. This is the fine-tuning stage of the diet and it is important to make sure you are keeping an eye on your goal weight. If weight loss stalls, you should dial back your carb intake again. This phase has more relaxed dietary restrictions and you can start to eat beans, starchy vegetables, and grains.

Lifetime maintenance: Phase four should ideally last a lifetime and is all about having relatively few restrictions, but maintaining the tools to make healthy choices. If you begin to gain any weight, the company recommends reducing your carbohydrate intake by 10 grams at a time.

Though some people are drawn to the discipline and guidance that the Atkins diet offers, there is little evidence that Atkins is the best way to lose weight.

Research shows that weight loss is typically achieved with calorie restriction, not specifically carbohydrate restriction, says Tony Castillo, RDN, and dietitian with Nutrition for Performance.

Based on a review, published in 2019 in the journal Nutrients, of studies exploring low-carb and low-fat diets related to weight loss, researchers report that theres not enough evidence to conclude that low-carb or low-fat diets are any better at helping people lose weight and keep it off than restricting calories.

And while low-carb diets like Atkins have been shown to help people lose weight faster, thats not the case long-term.

Some research shows an increase in weight loss when a low carbohydrate diet is followed, after six months, says Castillo. However, after one year on a low-carbohydrate diet, there is no difference in weight loss when compared to other calorie-restricted diets.

Castillo recommends proceeding with caution before trying to adopt a new diet like Atkins.

Prior to starting any diet it is important to always consult with both a registered dietitian and your physician, as there may be certain instances where a low-carbohydrate diet may not be the right fit for you, he says.

For example, the diet would not work for, highly active individuals since carbs are the main source of energy for the body, he says.

He adds that there are often unwelcome side effects. Typically, low carbohydrate diets can cause you to feel weak, fatigued, constipated, dizzy or even cause headaches, which is why it is important to consult an expert prior.

According to Castillo, the most important factor to consider is that going on the Atkins diet may lead to a deficit in fibre and essential vitamins and minerals, so a comprehensive plan would ensure these nutritional needs are met.

Castillos final opinion on Atkins is, I believe in the long term Atkins is too restrictive.

Instead, he recommends, a diet that wont cause nutritional deficiencies would include all types of foods, he says. Meaning, fresh, whole foods that can give you your daily value of essential nutrients including vitamins, minerals, healthy fats, and protein that are important for good health.

Some diets that experts recommend for good health long-term include the Mediterranean diet and the DASH diet.

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The Atkins diet is low-carb, but it's not the best way to lose weight - Business Insider Australia

Midlife Fitness Files: The Telegraph's new health series, in which we get keep fit advice from the experts as they talk us through their weekly workouts and daily diet

Bobbi Brown, 62, is founder of Bobbi Brown cosmetics, a brand she left in 2016 to pursue a career in wellness. She lives in Montclair, New Jersey, with her husband Steven, a commercial real estate developer. They have three grown up children: Dylan, 29; Dakota, 27; and Duke, 21.

'I thought: "I can't compare myself to these women"'

'I've always struggled with my weight. I'm five foot and only need a week of bread and cookies to put on ten pounds. When I graduated college at 21 and moved to New York City to work in fashion, I was surrounded by the eighties supermodels - and full of insecurities. I joined a slimming club and went on my first calorie controlled diet. For the ensuing decade, I was always on some cleanse or starvation diet.

'At 30, while pregnant with my first baby and doing a live swimsuit show, I looked up and saw Linda, Christy, Naomi et al, each of them 21 and perfect and thought: I cant compare myself to these women, I am always going to lose. The only person I have to compete with is myself. After that, I started taking better care of myself eating healthy and moving my body.'

My workout week: yoga, Peloton and circuit training

'Ive never felt better, fitness-wise, than I do now at 62! Until two years ago, though, I would do the most intense moves in classes full of 30-somethings and without modifying, then my back would go. I have learned where to adapt and adjust, and where to push myself. On Mondays, my yoga instructor comes to the house and my husband and I do an hour and a half of vinyasa flow yoga, followed by 20 minutes in our infra-red sauna, which helps with muscle recovery. Tuesdays and Thursdays, my trainer comes and we do circuits planks, squats, lunges and some weights. I have a Peloton [stationary] bike in my bedroom and do a class a week with [instructors] Ally Love or Alex Toussant.'

How I eat: intermittent fasting and clothes in two sizes

'Ive tried everything plant-based, keto, alkaline but what works for me is an intuitive eating style. Anything restrictive makes me want to eat more. Now, I eat healthy, quality food and avoid sugar and white flour but if Im in Paris, Im eating the baguette at every meal. The only trendy thing I do is intermittent fasting. I finish eating by 8.30pm and start eating again at 10.30 the next day. Its been a miracle. Ive suffered with gut issues all my life, but since starting in October last year Ive lost four pounds I want to lose another seven and no longer get stomach ache after eating.'

Typical day's eating:

Breakfast: none.

11.30am: scoop of chocolate protein powder in almond milk made into a hot cocoa or plain yogurt and berries.

1pm: salad with salmon or tuna, two rice cakes, two squares dark chocolate.

4pm: two crackers with mozzarella cheese and salsa, microwaved and made into mini-pizza.

7pm: Grilled fish, a green vegetable and, if I had an intense day, a carb (see below), cup of blueberries.

VITAL STATS

Body hack: Having accepted my weight goes up and down, I have my favourite clothes in two sizes. No one notices (but me) if Im having a fat day anyway.

Worst diet habit: Pizza. If I wont get off the table until I have had four pieces.

Alcohol: A vodka on the rocks about five nights a week. A good martini, up and cold with three olives, about twice a month but each one is two and a half serves of alcohol, so any more and I cant function the next day.

Carbs: A cup of brown rice, lentil pasta or half a sweet potato with dinner, if the day has been manic and I need calming down, otherwise none. Im obsessed with rye crackers, and will have about four before eating out so I dont get to the restaurant famished.

Coffee: A double espresso every morning (any more coffee makes me more tired than awake), a matcha tea in the afternoon.

Sugar: I have a sweet tooth, but sugary foods make me feel instantly awful, so I try and avoid them. I do love Halo Top, the low-calorie, high-protein ice cream for a sweet fix.

Meat: I like a good steak or burger once a week, but eat much more fish. My first dinner when I get to London will be at Scotts: their Dover sole is like nothing I have ever tasted.

Best diet for skin: Drinking lots of water. Olive oil, avocado, coconut oil, go low-fat and your skin will be terrible. Lots of fruit and vegetables; theyre full of nutrients that skin loves.

* Bobbis new supplement line Evolution_18 is available online and selected Boots stores

Read more here:
Midlife Fitness Files: Bobbi Brown on the best types of yoga and 'intuitive' eating - Telegraph.co.uk

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly. So pull up your socks for getting that flat stomach really fast, by following these simple food rules: 1) Chuck that C.R.A.P. out of your body Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat. 2) Treat yourself You are already doing good by resisting unnecessary food cravings but a mere treating wont do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism.

3) Go for fish-oil supplementsFound in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

4) Never skip breakfast We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires.

5) Avoid eating after 8pmEat breakfast like a king, lunch like a prince, and dinner like a pauper. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.

8 Food Swaps that will flatten your belly in a week

Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own.

1) Say bye-bye to fizzy drinksWhen we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.

2) Ditch raw vegetablesVegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it's better to have steamed veggies instead of eating them raw. Itll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.

3) Cut the saltWater retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.

4) Probiotic yogurtBacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.

5) Drink more fluidsFluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.

6) Avoid the gumSome people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

7) Chuck the carbsOur muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.

8) Eat your fiberFiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn't far.

Food PlanSticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. Its suggested to start on a weekend so that you have time for yourself to be prepared.

Day 1

Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinachMid-morning snack: 100g chicken with red pepper, slicedLunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and tbsp olive oilMid-afternoon snack: 100g turkey breast with cucumber, slicedDinner: 100g grilled chicken breast with steamed broccoli

Day 2

Breakfast: Baked chicken breast with a handful of stir-fried kaleMid-morning snack: 100g turkey breast and green pepper, slicedLunch: Baked haddock fillet with mixed green salad, with tbsp olive oilMid-afternoon snack: 100g turkey breast with 75g steamed broccoliDinner: One salmon steak with chopped dill and steamed green beans

Day 3

Breakfast: 100g smoked salmon, plus spinachMid-morning snack: 100g chicken breast with yellow pepper, slicedLunch: One grilled chicken breast with garden salad and tbsp olive oilMid-afternoon snack: 100g turkey slices with avocadoDinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4

Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beansMid-morning snack: 100g turkey slices with cucumber, slicedLunch: Baked cod fillet with salad, tomato, spinach and tbsp olive oilMid-afternoon snack: 100g chicken breast with grilled courgetteDinner: 100g chicken breast stir-fry made with tsp oil and green veg

Day 5

Breakfast: 200g turkey breast with avocado and cucumber, slicedMid-morning snack: Two hard-boiled eggs with red pepper, slicedLunch: 150g grilled prawns with a green salad and tomatoes, tbsp olive oilMid-afternoon snack: 100g turkey breast with five almondsDinner: 100g chicken breast with steamed broccoli

Day 6

Breakfast: One grilled haddock fillet with roasted peppers and courgettesMid-morning snack: 100g chicken with one tomato, slicedLunch: 150g turkey with green salad, steamed broccoli and tbsp olive oilMid-afternoon snack: 100g chicken with five pecan nutsDinner: 150g-200g steak served with steamed green beans and broccoli

Day 7

Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach

Link:
7 Day Flat Belly Diet Plan - The Perfect Weight Loss Tips ...

If youre among Britains 600,000 vegans or the estimated 400,000 more who signed up for Veganuary this year the chances are you stopped eating animal products for the sake of the environment and your health. But is it possible the worlds fastest growing consumer trend could actually damage, not improve, your health?

No one disputes that eating more fruits, vegetables, wholegrains, and nuts is good for us and reduces the risk of chronic diseases. But scientists and nutritionists are concerned that increasingly popular fake meats and vegan fast foods may be less healthy than their meaty alternatives.

British shoppers spent 474 million on meat-free groceries including burgers, sausages, ready meals and cooking ingredients in 2019,according to consumer analysts Kantar Worldpanel -an increase of eight per centon the previous year. This doesnt include sales of vegan fast food, which are also skyrocketing.

There are also fears that vegan diets may be causing deficiencies in crucial nutrients that could lead to serious health problems.

The whole issue of plant-based food products is highly contentious. Scientists at a farmers conference in London last week hit back at veganism, suggesting that eating tofu a key protein source in many plant-based diets might be worse for the planet than consuming some meats. The theory is that per unit of protein absorbed, tofu production may cause more greenhouse gas emissions than rearing lamb, pork and chicken for the table. The fact that Almond Milk production requires vast amounts of water in drought afflicted California is also well documented.

But whatever the environmental pros and cons, the booming meat-free food market has prompted some doctors and scientists to question whether some of these products can be considered part of a healthy diet.

From meatballs and burgers to goujons and bacon, imitation meats are everywhere. Some have been around for years. Seitan, traditionally used in Chinese cookery, is a form of wheat gluten. Many people are familiar with Quorn, although perhaps not what its made from: mycoprotein, a protein derived from fermented fungi, bound with egg albumen or potato protein. And soy products like tofu and tempeh have long been used in Asian cuisine as a plant-based substitute for meat.

All these products are good sources of protein and are nutritious to varying degrees. But some, like tofu and seitan, are not complete sources of protein, that is, they dont contain all the essential amino acids our bodies need. And seitan and Quorn are also highly processed. Seitan would not be suitable for anyone with gluten or wheat sensitivity.

In recent years, a new generation of high-tech products made from plants has been developed to recreate the exact taste, texture and appearance of meat. Most are also highly processed, made with a long list of unfamiliar ingredients and sometimes new production methods. The Vegan Butcher range, for example, lists soy structure as the main ingredient in its Chickened Out Burger and Good Karma Shawarma. According to Unilever, which owns the brand, this is an amalgam of water, soy protein, wheat starch and wheat protein.

Beyond Burgers, which are sold in over 25,000 food outlets worldwide and found in the meat section of some British supermarkets, are among the new fake meats made with pea protein isolate. Impossible Burgers, widely available in the US but not yet approved for sale in the UK, are made with soy leghemoglobin. This is a protein that carries heme, an iron-rich molecule that gives the futuristic patties their realistic colour, aroma, and flavour of meat.

Last year, Harvards School of Public Health researched these novel meats to determine whether they could be considered part of a healthy diet. They concluded that the answer was far from clear as studies are currently inconclusive.

However, Chair of the Department of Nutrition, Dr Frank Hu, said it couldnt be assumed that the health benefits of fruits, vegetables, wholegrains and nuts were the same as meat alternatives made with highly processed plants. Food processing can lead to the loss of some nutrients and phytochemicals naturally present in minimally processed plant foods, he said.

Dr Hu added that a recent study by the National Institute of Diabetes and Digestive Kidney Diseases found a link between highly processed foods and weight gain, although the study did not focus on meat substitutes.

Other ingredients going into industrially processed vegan food are also causing concern. To make these products taste as similar as possible to their non-vegan counterparts, manufacturers include many additives, notably salt and sugar. Recent research by content agency JBH revealed some vegan fast food contained much more salt and sugar than their non-vegan equivalents. Subways Meatless Meatball Marina, for example, clocked in with 3.6g of salt (more than half the recommended daily intake of 6g) and 19.3g of sugar. Its Meatball Sub contained much less of both, with 1.9g and 13.5g of salt and sugar respectively.

Many popular brands of meat-free burgers, sausages and bacon sold in supermarkets also contain high levels of salt, according to Mhairi Brown, a nutritionist and policy co-ordinator with campaigning group Action Against Salt. She says the main problem with these products is the perception encouraged by food manufacturers that vegan food is healthy simply because its made from plants. They often use green or orange packaging, and also the term plant-based, to create a health halo, she says. People think these products are healthy when that might not be the case at all.

Registered dietitian Sophie Medlin agrees. Many people think that if a food is vegan its healthier, she says. The truth is there are some really great vegan alternatives to meat and dairy but there are plenty of food manufacturers simply chasing the vegan pound. Fast food outlets that have questionable animal welfare standards and poor environmental practices are selling vegan alternatives that are often deep fried carbohydrates in a bun.

Although vegan advocates insist its perfectly possible to eat a well-balanced plant-based diet, nutritionists are concerned that many people simply dont manage it. Medlin reports a rise in cases of anaemia at her clinic caused by vitamin B12 deficiency. Essential for brain and nervous system function, B12 is naturally found in animal products but generally not in plant foods unless theyre fortified, putting vegetarians and vegans at particular risk of deficiency. Untreated, vitamin B12 deficiency can cause irreversible nerve damage.

Its not surprising that demand for B12 injections and intravenous drips at high street vitamin salons is rising. We administer 20% more B12 shots now than we did two years ago, and around 30% of our customers are vegetarian or vegan says Richard Chambers, founder of Get A Drip. In December alone we administered 528 B12 products. (Medlin strongly advises against going to high-street providers for injections or IVs).

Another cause for concern is the risk to bone health caused by calcium and vitamin D deficiency, says Professor Ian Givens, director of the Institute of Food, Nutrition and Health at Reading University. Research shows vegans have lower bone mineral density and fracture rates nearly a third higher than the general population, with teenagers and post-menopausal women were particularly at risk. Vegetarian and vegan diets can increase the risk of reduced bone strength and special care is needed to ensure adequate intake of the key nutrients, Prof Givens says.

We also think there may be a lot of new food allergies issues emerging due to the ingredients being used in some vegan foods, adds Professor Chris Elliott, from the Institute of Global Food Security at Queens University Belfast. It is too early to say this for sure for we are watching this closely. We doubt very much about how well nutritionally balanced many of these are and will only add to the issues were already concerned about. He says long-term studies into these foods are needed.

Heather Russell, a dietitian for the Vegan Society, says anyone considering opting for a plant-based diet needs to educate themselves about good nutrition and healthy protein sources(nutrition information is available on their website). Whether youre vegan or not, its a good idea to use food labels to keep an eye on added fat, salt and sugar and limit highly processed foods, she says.

Experts do agree that the healthiest diet includes an abundance of minimally processed plant foods, and limited amounts of the highly processed stuff. But just because food is made from plants doesnt mean its good for you -that bag of crisps might be vegan, but its not health food.

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The vegan paradox: going plant-based may be good for the environment, but is it damaging your health? - Telegraph.co.uk