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My name is Nabat Sherif (@nsherif), and Im 30 years old. Im from Toronto, Canada, and I work in public service by day and am a personal trainer and online fitness coach by night. I help Muslim women break out of their comfort zone and find their strongest selves.

I became an emotional eater when I was around 9 or 10 years old. Food provided me comfort. This lasted through my teen years and into university. The Freshman 15 was also all too real for me.

I was never active growing up and I struggled with confidence, making everything worse. I would get comments about my weight from people, and they always left a mark. Most of the comments were from my extended family, who meant well. But I still developed a poor body image as a result.

From 2011 to 2015, I gained and lost the same 35 pounds many times. But in 2016, I finally realized what I was doing wrong and made the right changes. I was tired of feeling uncomfortable in my skin and tired of feeling sorry for myself. I wanted to take matters into my own hands. I knew I deserved to feel good about myself.

I started off with calorie counting, but that didnt work for me. I did several rounds of Whole30 over a few years, too, and that taught me so much about how different foods affect my body. Ultimately, after I developed an understanding of what foods fueled me best, I started following a paleo diet for a long time.

Now Id say my nutrition is balanced and simple. I follow a method I call Plate Goals. Each plate that I eat has to be half greens, one quarter protein, one eighth fats, and one eighth starchy carbs. I also follow what I have dubbed the Worth It Method, where I can enjoy treats if and when theyre worth it to me. If I know I really want something, I make it count and have zero guilt about it. Im also a huge believer in intermittent fasting and have been doing it for years. It was a game changer for me.

I also reduced my intake of added sugar. I realized I had a sugar addiction and subscribed to the sweet and savory cycle which would cause me to overeat. Reducing my intake worked because it helped me gain control of my cravings.

I focused on nutrient-dense meals with no hard restrictions. This gave me food freedom and allowed me to focus on eating well, not necessarily eating less. It also gave me structure and discipline and taught me how to listen to my body and understand my hunger signals. It helped my relationship with food and ended the yo-yo dieting.

I really got into strength training with weights a year or two into my journey. I initially started with doing at home workout DVDs (I was not confident enough to go to a gym), then graduated to running. I ran my very first 5k in June of 2013!

After that, I built up the confidence to go to a gym where I tried a group weight-training class and fell in love. My strength training has evolved immensely over the years, especially after I became a trainer and started working with other coaches.

Strength training made me fitter, stronger, and changed my life. It helped me lose fat and gain muscle and ultimately change my body in ways that running and cardio never did. It also inspired me to become a personal trainer and coach.

Maintenance is a lifelong battle, but the journey gets easier. My weight-loss journey was just thata journey! There were ups downs, roadblocks and pit stops. As soon as I realized that this process was not linear, I cut myself some slack and embraced the process. The focus should be on building sustainable, healthy habits rather than going hard for a short amount of time and then quitting. Its all about consistency.

Years later, Ive come to realize that its not about how much weight you lose, but how much you improve your health. I celebrate non-scale victories far more than metrics. I ask myself how I feel. If Im feeling good, I keep up what Im doing. If Im not feeling good I re-evaluate and take action.

Theres no destination for this journey. Its a part of your life every day. Every day you make choices that will either keep you going, set you back, or stall you. Be consistent with making good choices and youll see results.

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'Combining Intermittent Fasting With Paleo And Strength Training Three Times A Week Transformed My Body' - Women's Health

Since large-scale production of synthetic materials began in the 1950s, humans have produced an astonishing 8.3 billion tons of plastic and more than half of that production was in the last 18 years.

Since large-scale production of synthetic materials began in the 1950s, humans have produced an astonishing 8.3 billion tons of plastic and more than half of that production was in the last 18 years. According to a study conducted by Science Advances, a staggering amount of plastics are acquired and discarded in the same year because nearly half of all plastics are used in packaging.

From single use products like grocery bags, food wrappers and plastic utensils to toys, storage containers, water bottles and even the lining of many canned foods, plastic is a part of our everyday life and nearly impossible to avoid. But researchers found that only 10 percent of plastic waste in the United States is recycled; and worldwide more than three-quarters of plastic waste ends up in landfills or natural environments. Plastics currently comprise much of the pollution and trash found in our environment, and thanks to its durability, it can stay there for centuries.

But we are doing more than just using plastic products. We are ingesting it, too.

Plastics do not biodegrade; they wear down into smaller and smaller particles called microplastics, and in some countries microplastics are manufactured for use in cosmetic products such as toothpaste and facial scrubs. Microplastics are also found in soil, beach sand, the air we breathe and our water. Even though these tiny plastic particles are less than one millimeter in dimension, they pose a significant environmental hazard when they find their way into our lakes, rivers and oceans. Because they are so small, microplastics escape water filtrations systems and end up in our food and water supply.

So what happens to the plastic we ingest? Scientists still arent sure about the amount of microplastics a body can tolerate or how much damage they do. One research review estimated that the average person ingests around 5 grams of plastic a week roughly the equivalent of a credit card. Plastics are oily, which promotes the accumulation of containments that could make ingesting plastic particles particularly toxic throughout time.

Some plastics are known to be harmful. Phthalate, a chemical added to plastic to make it flexible, and bisphenol A (BPA), found in plastic packaging and food storage containers, can leak into our food and have been associated with cancers, reproductive problems and weakened immune systems. In 2018, the American Academy of Pediatrics released a report saying that these chemicals may put childrens health at risk and recommended families reduce exposure to these plastics.

Reducing our dependency on plastics makes sense for the environment and our health. Following are some ways you can use less plastic.

Drink your water from the tap. Although all drinking water is one of the biggest contributors to microplastic ingestion, bottled water contains much more.

Dont heat foods in plastic containers. Heated plastics have been known to leach chemicals into food, so transfer food to a glass or other non-plastic container to heat.

Avoid putting your plastic through the dishwasher, unless it is marked dishwasher safe. The heat from the dishwasher contributes to wear and tear of the plastic and increases the likelihood of chemical leaching.

Avoid plastics with known health risks, including BPA, phthalate and styrene. Look for recycling codes 3, 6 and 7 as indicators that your plastic contains one of these.

Buy less plastic wrapped foods.

Eat less canned foods, many of which are lined with plastic. The worst food in cans is acidic foods like tomatoes, as they can increase the amount of plastic and chemicals leached into the food.

Minimize household dust by vacuuming and cleaning regularly. Use reusable containers but dont reuse single-use plastic containers, such as water bottles.

Choose natural fiber clothing. Nylons and polyester fabrics shed plastic microfibers that are flushed out in the washing machine into the environment. Choose a better tea bag. Over 95 percent of tea bags contain plastic. Look for ones that are sealed with a string, staple or are folded but not glued.

As the oceans become more contaminated by microplastics, so does sea salt. Look for salt made from rocks, such as standard table salt or Himalayan rock salts. Dont litter and recycle your plastics whenever possible.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Mo.

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Nutrition Tip of the Week: Microplastics that are in our Diet - Lakenewsonline.com

PAMPERED Titch is one of the oldest dogs in the UK at the grand age of 20 despite his dubious diet of McDonalds and Netflix.

He tucks into his favourite Happy Meal three times a week before chilling out on the sofa to watch a box-set.

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Owner Candice Kay, 36, said: Titch lives on a diet of mainly human food, and always has done, but McDonalds is his favourite. It sounds awful but he is healthy and a really good age.

The Bedlington terrier-whippet cross has a chicken nugget Happy Meal plus a cheeseburger without the gherkin three times a week.

A dollop of Big Mac sauce on his fries is another must.

He also eats poached egg on toast and lasagne but its the trip to the McDonalds near his home in Cleethorpes, Lincs, which he really looks forward to.

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And afterwards its Netflix time, as he laps up shows such as Modern Family, Power and Episodes.

Candices lorry driver husband Luke, 34, got rescue dog Titch as a four-year-old in 2004 before they met.

Saleswoman Candice added: The vet has said he couldnt recommend the diet, but that Titch had another ten years in him and to keep doing whatever Im doing.

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Titch the dog sees 20th birthday despite a diet of McDonalds Happy Meals and Netflix box-set binges - The Sun

The findings of this study confirmed that almost all respondents had their daily energy intakes below recommended levels (only 3 respondents fulfilled the recommendation). Similarly, in other studies, only two individuals met the daily dietary energy recommendations [10] and only 15% of patients reached 75% of their energy requirements [6]. Additionally, Shahar et al. found that the mean caloric intake (1683.9+/_546.9 kcal/day) for Haemodialysis (HD) patients deviated almost 20% below guidelines [13]. These similarities might be justified by the fact that all CKD patients have problems getting the right amount of dietary energy due to various factors including reduction in appetite.The average total protein intake in this presented research was 0.95g/kg of body weight. This is higher than the average DPI in another study in which it was 0.85g/kg of ideal body weight [10]. This may be reasoned out by the fact that the respondents in the later study were only predialysis patients, who usually limit their protein intake more than patients on dialysis.

Around 60% of the respondents in this study had their total protein intakes above recommended levels. This is a little bit different from a study done in Taiwan in which DPIs were significantly higher than the recommended levels in less than half of the respondents (47.2%) [14]. This variation could be because respondents in this presented research have never received counseling from a dietitian but a subset of those in the Chen et al., study received counseling from registered dietitians in the hospital they attend. Moreover, this difference can be attributed to the fact that protein intake goals set by the dietitians in the hospital, which were different from those set by National kidney foundation/Kidney disease outcomes quality initiative (NKF/KDOQI) intake goals, were used because the dietitians considered the patients current intake status.

About two-thirds (64%) of the analyzed respondents had animal protein intakes lower than the recommendations. However, it is recommended that greater than half of the protein intake should be of a high biologic value such as proteins in eggs, fish, poultry, meat, and dairy products because of the presence of essential amino acids [15]. Nevertheless, higher animal protein consumption, including red meat [16], is associated with rendering the kidneys to excrete a higher acid load as compared to higher dietary plant protein intake [17].

In this presented research, only two respondents had their daily dietary potassium intakes above recommendations. In a 5years cohort study, a higher dietary potassium intake was associated with increased death risk in HD patients, even after adjustments for other nutrient intakes [18]. Conversely, during earlier stages of CKD a diet high in potassium, which is usually low in sodium, may slow the progression of the disease by lowering blood pressure [19]. A small study suggested that the dietary approach to stop hypertension (DASH) diet may be a valuable, non-pharmacologic strategy for blood pressure control in individuals with CKD. However, this needs to be confirmed in larger sample size in order to be recommended [20].

In this presented study, respondents consuming less protein were simultaneously characterized by a lower intake of energy and most other nutrients. Similarly, in other research, CKD patients in highest baseline DPI and DEI quartiles had 4.11-fold (95% confidence interval: 2.796.05) higher odds of having protein energy wasting syndrome at month 12 [21]. These similarities may happen as a result of patients limiting the quantity of all consumed foods in an attempt to limit the level of protein in the diet. It is important that for HD patients an adequate energy intake is required to achieve positive nitrogen balance and individualized advice on suitable dietary sources of protein should be delivered by dietitian/nutrition advisors [11, 15].

Respondents with higher protein intake also had higher dietary phosphorus intake. Similarly, a review showed that there is a correlation between dietary intakes of protein and phosphorus [22]. In this study, however, DPI (or dietary phosphorus) was not correlated with serum phosphate levels. This is supported by another study which described that a high protein (and high phosphorus) diet does not always correlate with increased serum phosphate levels [23]. The difference in bioavailability of phosphorus from foods items may be the reason for this. Consuming a greater amount of protein from plants foods and reducing taking foods containing the inorganic phosphate which is readily absorbable and highly contributes to dietary phosphate load will be beneficial in the CKD population [24].

In this presented study, eGFR was significantly positively correlated with both total and animal protein intakes, but not with plant protein intake. Blood levels of creatinine and urea were also significantly negatively correlated with animal protein intake but not with total or plant protein intake. This is supported by other studies. A spontaneous decrease in energy and protein intake followed a decline in renal function in patients with no previous dietary intervention [7]. Similarly, patients with more advanced disease were characterized by significantly lower protein intake, which was associated with limiting animal protein [10]. These similarities in the findings imply the fact that patients reduce animal products, not plant products, which they think make a large source of protein. This may lead to a deficiency of essential amino acids and the risk of acquiring malnutrition. In contrast, other studies showed that lower energy and higher protein intakes than recommended levels may be associated with lowering renal function markers [14, 25] [26]. These studies mostly involved advanced CKD patients and support the current nutrition practice guidelines on providing adequate energy and optimal protein.

This study has some limitations. First, there may be a possibility of selection bias as the 100 study participants were selected purposely (non-random sampling). This was done in order to get an extensive dietary intake data (7days dietary record) from each patient. However, this might have created problems with the generalizability of the findings, though. Second, since data were collected at one point in time, this study cant show any cause and effect relationship between variables. In order to draw more reliable findings and conclusions, similar studies with stronger methodologies should be done in the future. Third, Dietary records might not provide an exact estimation of dietary nutrient intake. This is because respondents might have problems with accurately quantifying food portions and some might have changed their eating patterns which might distort the findings and lead to invalid conclusions. This limitation would be overcome if future researchers apply a more objective and stronger dietary intake assessment method to get accurate nutrient intake data and plausible findings.

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Patients with chronic kidney disease are not well adhered to dietary recommendations: a cross-sectional study - BMC Blogs Network

Wehave two choices during this self quarantine thing: we can come out of this in better shape and smarter, or fatter and dumber.

Each of us begins with the idea that we will catch up on all those things we have been dreaming about doing with our lives. Finish reading that book. Write that book. Become an artist. Build. Create. Get in shape. Spend quality time with the ones we love. Eat healthy.

So why is this not going the way we planned? Lets just take a look at that last one for a moment. Eat healthy.

We started our mornings well intentioned enough. Some grapefruit. Wheat toast.

We meant to get a lot done between morning and noon but we wanted to catch up on the news.

Lunch comes around and we have a little chicken on some bread - oh what the heck, a little extra mayo won't hurt. Herb tea. Lets sneak that oreo cookie (no one saw us take it so the calories don't count).

So many things we want to accomplish this afternoon, but there is that series on TV that the family has decided to binge watch. That's quality family time.

We planned on healthy snacking while watching TV but someone found the oreos. They go so well in some Rocky Road ice cream. Someone found hot fudge? Cool!

Is it dinner time already? We are all so tired from watching that entire series, and binge eating, no one is in the mood to cook. There is that frozen pizza in the freezer. What? There's cheesecake in there? How in the world did we forget that?

We had two choices: come out of this smarter and healthier, or fatter and dumber.

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The Covid-19 Stress Diet - Kgab

Diabetes diet should include foods that can help control blood sugar levels naturally

To fight the complications of diabetes, it is extremely necessary to control blood sugar levels. Diabetes is a chronic condition that requires constant management of blood sugar levels. A healthy diet is one of the most effective ways to manage blood sugar levels. Foods you consume majorly affect your blood sugar levels. A diabetic-friendly diet includes foods that do not affect blood sugar levels negatively. Whereas there are some foods you should avoid. Diabetics, here's a list of foods you should stop consuming to avoid major fluctuations in blood sugar levels.

Most drinks are loaded with added sugar especially carbonated drinks and aerated beverages. Added sugar is more harmful. These drinks can disturb your blood sugar levels. You should choose healthy options like herbal teas.

Diabetes: Avoid drinks with added sugar to maintain healthy blood sugar levelsPhoto Credit: iStock

Fruits contain natural sugar. Diabetics are advised to consume fruits in moderation. But fruit juices should be avoided as much as possible. Juices are deprived of fibre. To prepare one glass of juice, you need fruits in more quantity that can add more sugar to your diet. It is better to eat fruit.

Also read:Diabetes Diet: Can Diabetics Eat Fruits? Know Tips To Choose The Right Fruits

Packed snacks are might be a tasty treat but these can be harmful for your blood sugar levels. These snacks are loaded with artificial flavours and are highly processed. To beat hunger pangs you should choose healthy snacks including hard-boiled egg, chickpeas, almonds, protein bars or popcorn.

Also read:5 Diabetes-Friendly Snacks That Can Help You Beat Hunger Pangs

Pavithra N Raj, chief dietician atColumbia Asia hospital explains, "Polished rice should be strictly avoided if you are a diabetic. It also falls under the list of high GI foods." Diabetics can choose brown rice or other grains loaded with fibre in moderation.

Diabetics should avoid polished ricePhoto Credit: iStock

Pavithra N Raj further explains, "White bread is high in carbs and hardly contains wheat. It is highly processed which can slow down the absorption of sugar into the bloodstream. White bread is also devoid of fibre which makes it an unsuitable option for diabetics."

Also read:Diabetes: These Leaves Can Lower Your Blood Sugar Levels Effectively; Learn How To Use Them

(Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Diabetics, Avoid These Foods To Maintain Healthy Blood Sugar Levels - NDTV News

If you are looking forward to choosing a vegan lifestyle, then here are some of the benefits that you should know. Although going vegan is not as easy as it seems. If you have been a non-vegetarian in the past, then going vegan could be very tough for you at first. But with the right planning and a little knowledge, the well balanced vegan diet can provide a number of healthy benefits.

Also Read:How To Make Dalgona Coffee With Vegan Ingredients Amidst Social Distancing

Also Read:Easy And Tasty Indian Vegan Meals That One Must Surely Try On A Weekend

Eating vegan will help you to lose some extra weight. Losing that extra weight is a good motivation to turn to a plant-based diet. A diet that is rich in fibres is more filling and will make you less likely to snack. Compared to other diets like omnivore and lacto-ovo-vegetarian diets, a balanced vegan diet has the lowest energy intake and a better day profile and highest dietary fibre levels.

Following a vegan diet may help you with the blood sugar disturbances. People who have shifted to a vegan diet have higher insulin sensitivity and lower blood sugars. This diet also reducesthe risk of developing a type 2 diabetes. Vegan food items help to stabilise the blood sugar because the wholegrain helps in slowing down the digestion acting as a physical barrier.

Research shows that eating more plant-based foods has helpedpeople to reduce the risk of cancer. Plant-based foods prevent cancer by boosting fibre consumption. Studies have proved that the risk of cancer is suppressed by turning to a well-balanced plant-baseddiet.

Experts suggest that going vegan can also lower the risks of heart disease including stroke. It is believed that male vegans have greater heart benefits than women who are vegans. This is because of the reductions in cardiac risk factors like blood pressure and cholesterol management.

According to studies,vegan diet can also help you to reduce the pain from arthritis. A few studies have reported that people with different types of Arthritis have experienced positivechanges after turning to a vegan diet. A vegan diet is based onprobiotic-rich whole foods which can significantly decrease the symptoms of osteoarthritis and rheumatoid arthritis.

Disclaimer:The content provided above is for information purpose. This is no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Also Read:Kartik Aaryan's Diet Routine That He Follows To Maintain A Fit Body; Read Here

Also Read:Malaika Arora Shares A Sneak Peek Of Her Vegan Lunch & It Looks Delicious; See Pictures

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Health benefits of eating vegan diet & why to opt for this lifestyle; Check it out - Republic World - Republic World

Usually we dedicate this space to share the results of experiments or analyses of topics in swine nutrition. However, the current situation merits to analyze current events and discuss solutions for issues facing the pork industry.

The challenges appear to be the confluence of policy, swine diseases (African swine fever) and human diseases (COVID-19). There is lower than usual supply of feed ingredients (specially vitamins and amino acids) due to the confluence of the typical break for lunar new year and the lockdown of industrial complexes like Wuhan due to COVID-19. In addition, there is limited supply of corn distillers dried grains with solubles because there is a decrease in the production of ethanol.

Ethanol plants have had a prolonged period of sustained low margins and decrease in revenue for a few years, and recent decrease in crude oil price have triggered an even steeper increase in shell oil and ethanol losses. Feed mills and pork production companies will notice these effects distinctly due to their location relative to the ethanol plants.

Closer to home are the low margins and even losses that pork producers are experiencing. The reasons for the situations with markets appear to be diverse and resolutions do not appear in the near term. Lastly, as summer approaches warmer weather brings a yearly challenge of low feed intake and decrease growth of pigs. Therefore, it seems necessary to adapt our efforts to help the pork industry to continue to supply us with the nutritious product that we enjoy.

What can we do in nutrition?The supply of vitamins appears to be transitory and manageable by suppliers. However, if the situation continues to deteriorate, we wrote a few suggestions for mitigation in a National Hog Farmer column in 2018.

Supply of macro-ingredients, low margins and summer diets may require other interventions. The first dietary component to review in any medium- and long-term feeding program is the right valuation of dietary energy because it is the greatest cost in the diet and production of pork. While DDGS and distillers corn oil supplied cost competitive source of energy, it may be time to revise it. There are publications, conferences, tools and models from academic institutions (e.g. INRAporc, National Research Council 2012) and commercial entities (PorkMax, PIC). These tools will allow you to generate scenarios to optimize the best dietary energy level and dietary cost under various ingredient cost scenarios.

Decrease in supply of synthetic amino acids, decrease in supply of DDGS and commodity prices mean that the dietary source of amino acids may also change. In the United States, soybean meal has been the traditional source of quality protein. The Soybean Meal Infocenter has updated information on soybean meal utilization in swine diets with new technical resources. Amino acids, like energy, are an important component and cost of the diet. Therefore, there are multiple resources that can be utilized to create feeding scenarios and optimization of amino acid supply in the diet. The traditional "minimum" requirement or book value of amino acid requirement has been substituted with greater precision models to understand the response of pigs to supply of dietary amino acids. Alternative feed ingredients still exist, and many may have excellent nutritional value. Why dumping milk when whey, dried skim milk and casein contain such great amino acid profile? Pork and poultry production evolved from generations of opportunities from agriculture byproducts of low utilization in human diets. Is it time to check the nearby dairy plant?

Loadings, loadings, loadings! Good nutritionists have gained their reputation for innovation and great ideas for feeding pigs as much as from organization and precision. All calculations in the formulation software and mathematical models will fail if we do have the wrong assumptions. In times of dietary modifications, it is imperative to revise the accuracy of the data. Are your nutrient loadings accurate?

How to help our business and communities beyond nutrition?There is no evidence that the virus (severe acute respiratory syndrome coronavirus 2) causes infections in swine nor is there evidence of in-feed contamination with the virus. However, there is a report from the previous outbreak of SARS of human-to-pig transmission in a pig farm feeding food waste from a nearby town (Chen et al., Emer. Infec. Diseas. 2005-11:446). In the United States, the Swine Health and Protection Act and the Food Safety Modernization Act mitigate the likelihood of these events. However, precautionary measures still apply. Therefore, if sitting at home creates opportunities for projects, a review of the food safety plan for your operation may be of benefit.

Finally, I want to provide some words of my own. I recall living through floods, landslides, presidential coups, and recently my relatives living a million percent inflation rate, but nothing like this. If you still think that these times are difficult, I invite you to read "The Diary of a Young Girl." In any case resiliency, community, and service will help us to move forward.

Source: Pedro E. Urriola, who is solely responsible for the information provided, and wholly owns the information. Informa Business Media and all its subsidiaries are not responsible for any of the content contained in this information asset. The opinions of this writer are not necessarily those of Farm Progress/Informa.

Excerpt from:
Managing nutrition during market disruptions, input costs and pandemic - National Hog Farmer

Followers of this diet are insistent on the fact that the fruit has to be raw (Photo: Shutterstock)

The fruitarian diet is a subset of veganism where fruit forms the main part of ones diet. It has grown in popularity just as the raw-food diet has. The diet includes eating fruit, nuts and seeds. Others include vegetables as well.

ALSO READ: 20-minute meals: Lemon-baked fish fillet

The type of fruit eaten depends on each individual but followers of this diet are insistent on the fact that the fruit has to be raw. In its strictest form, fruitarians only eat fruit that has fallen rather than that that has been picked.

According to Healthline, fruitarians can eat freely from any of the fruit groups throughout the day. These include:

Acidic fruits like oranges, tomatoes, plums

Sub-acidic fruits like apples

Melons

Vegetable fruits like bell peppers and cucumbers

Sweet fruits like bananas, dates and grapes

ALSO READ: Easy recipe: How to make hard-boiled eggs

Oily fruits like coconuts and avocados

For beverages, fruitarians are permitted to drink water, fruit juice and coconut water.

They dont eat tubers, beans or legumes and, obviously, processed food or fruits animal protein and dairy products.Fruits contain many health benefits but when eaten exclusively can lead to malnutrition (Photo: Shutterstock)

Benefits of eating fruits

Fruits form an essential part of ones diet. They provide various health benefits such as:

Source of vitamins and minerals. Oranges have vitamin C which is necessary for healthy teeth and gums and beneficial to the immune system. Folate which is contained in tropical fruits helps in the production of red blood cells. Potassium found in bananas, cantaloupes and mangoes helps regulate fluid balance in the body and maintain a healthy blood pressure.

They contain fibre which aids in bowel movement and helps to lower cholesterol.

ALSO READ: Five items you should not put in a microwave

They are rich in antioxidants. Fruits such as berries can help protect the body against free radicals, protect the skin and fight off infections.

Disadvantages of eating only a fruit-based diet

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In spite of fruits having so many health benefits, eating a diet that is strictly based on fruits can have detrimental effects on one's overall health.

This diet restricts other food groups that are necessary for good health and can lead to malnourishment. Healthline states that because you arent eating all your food groups, your body can go into starvation mode, slowing down the process of metabolism as it tries to store up food and conserve energy.

A weakened immune system, anaemia, osteoporosis, and fatigue can occur as a result of eliminating iron, calcium from the body.

While sugar from fruit is natural and therefore healthy, eating too much of it poses a danger to those suffering from insulin resistance, diabetes, pre-diabetes and polycystic ovarian syndrome. Too much sugar can also lead to tooth decay.

Unlike other diets that require participants to eat at specific times, the fruitarian diet encourages them to eat when theyre hungry.

Just like other diets out there, its important to consult your doctor before you decide to become a fruitarian.

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What is a fruitarian diet? Pros and cons - The Standard

From Women's Health

My name is Samara McKellar (@samara.fit.wlj), and I am 21 years old. I live in Kansas City, Missouri, and I am in college working towards my degree in early childhood education. After having to go on blood sugar medication and struggling to find clothes I felt comfortable going out in, I realized my weight was holding me back. I decided to change my eating habits and lifestyle, and I've lost 125 pounds.

My weight issues have always been apparent in my life. When I was younger, I was slightly overweight, and it made me uncomfortable at times. When I was around 12 years old, I went to an endocrinologist for a check-up, since both of my parents are diabetic. They never officially diagnosed me as pre-diabetic, but my hemoglobin A1C levels (used to screen for diabetes) were high enough to put me on medication to try and lower them and keep me out of the diabetes range.

As I got older, I went from being overweight to medically obeseto then being identified by doctors as morbidly obese. I would try out unhealthy fad diets in high school that would only last a week at most, then I would overeat after giving up. I had many supportive friends and peers in high school, but there were definitely people who also made rude comments that made me feel less-than due to my weight and looks. I saw food as a comforting way to deal with my emotions.

I was 18 years old and 294 poundsand I was trying to find an outfit to wear to a get together with friends. I was getting so upset about how I looked in everything, and how I felt about myself. I couldnt confidently go out and wear the clothes that I found most girls my age wore. I decided in that moment that I had to stop feeling this way and living out that scenario.

On the first day of January 2018, I told myself that I would work on boosting my self-esteem and my health. I would really try to eat healthier, and just start with one habit at a time.

There are *so many* low-calorie foods that are still very dense. This helped me a lot in the beginning because it was hard for my body to adjust from over-eating a ton of food to eating a healthy amount for my weight. However, eating lots of foods like fruits, vegetables, and eggs helped me to feel full for longer, even though they were low calorie.

I chose an eating plan that recommended using a calorie calculator and determined how many calories I could have a day if I wanted to lose one to two pounds a week. I followed that range of calories and used apps like Carb Manager to help me track my foods. I liked the Carb Manager app because it easily displayed calories as well as macronutrients. I also followed a low-carb diet that allowed for about 50 net carbs a day.

I also cut out almost all beverages with added sugar. Before I started trying to change my habits, there were days Id have two sweet teas or lots of soda. Now, I stick to water, green tea, and Crystal Light beverages. I realized the empty calories in sugary drinks never actually filled me up.

I believe that weight loss is 80 percent diet and 20 percent exercise. Going to the gym helped motivate me to keep my eating on track. I wanted to keep my word to myself to eat healthy and make sure all the hard work I put in at the gym wouldnt go to waste by cheating too much on my diet. The gym also helped lift my mood and put me in a positive mindset when thinking about my weight-loss journey.

Usually my workouts consist of walking one-and-a-half or two miles on the treadmill, then doing 5 to 10 minutes on the StairMaster. After that, I will do some arms, abs, or legs.

I knew nothing about fitness and health before I had decided to seriously change my habits, but I became informed and dedicated. I went from a size 22 to a size 8. I am also happy to say, I no longer need that diabetes A1C medication. My blood work has come back at normal levels since losing so much weight.

I feel like a truly happy person on the inside, and so much healthier and free. I still enjoy my treats and my cheat meals in moderation, but I have found a new passion in my life. This journey made me realize how important self-love is regardless of size or weight. My weight and health were holding me back, and getting healthy was the best decision Ive ever made.

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Read more:
'I Lost 125 Lbs. With This Low-Carb Diet And Finally Got Off Diabetes Medication I Was On Since My Teens' - Yahoo Lifestyle

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