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By: Lifestyle Desk | New Delhi | Published: March 24, 2020 8:50:05 pm A balanced diet alone cannot be fruitful, unless food hygiene and healthy cooking practices are ensured. (Source: File Photo)

Undernutrition is the most widely prevalent risk factor for development of tuberculosis (TB) in India, as per Sandhya Pandey, chief clinical nutritionist, Fortis Memorial Research Institute, Gurugram. Not only this, it is the major driver of the TB epidemic in India contributing to around half of annual incidences. It impairs immunity and makes the patient vulnerable to multiple infections. Absence of nutrients in the diet can lead to drug-induced hepatotoxicity or drug-induced liver injury, death, relapse after the cure.

Measurements like Body Mass Index (BMI), dietary recall, weight loss history, pathology tests like haemoglobin are analysed to check the nutritional status of TB patients.

Much like the importance of regular medication, TB patients and their caregivers need to understand the importance of nutritional requirements. Ones nutritional counselor should emphasise on consumption of a healthy balanced diet to attain the desired protein-intake for energy.

A balanced diet is one that contains an adequate quantity of the nutrients that we require in a day i.e. fats, proteins, carbohydrates, fibre, vitamins and minerals. Though there is no special diet or requirements for TB patients, a diet plan is created according to a persons BMI and physical activities, mentioned Pandey.

TB patients have higher energy and protein requirements to refill the exhausted deposits from the body. As recovery occurs, it is very important that patients do not remain completely sedentary, and engage in some physical activity (such as house chores and walking) as tolerated; since it helps build muscle mass and excess fat deposition should be avoided in the regained weight.

The proportion of carbohydrates in the diet recommended is 55-75 per cent of total energy intake, and this is derived from intake of cereals, pulses, roots and tubers and vegetables.

In India, major sources of carbohydrates are cereals like wheat, and rice, and local millets such as jowar, bajra and ragi (high in calcium content, especially recommended for children and lactating women).

The requirements of protein would be 1.2-1.5 g/kg ideal body weight per day. Proteins or the building components can be of animal or plant origin. Proteins of animal origin includes milk, eggs, and meat, whereas a mixture of vegetable proteins from cereals and pulses are available for vegetarians.

These can comprise 15-30 per cent daily energy intake. Fats are present in oils, nuts, milk and milk products and meat. Groundnuts act as a good source of calories as well as protein. Soyabean oil, mustard oil, butter and ghee can also be taken in moderate amount.

Anaemia is one of the most prevalent nutrient deficiency disease in TB patients. Micronutrients such as iron and folate, vitamin A, zinc, vitamin D are important for immunity development and fighting mechanism of the busy. Leafy vegetables and fruits are vital sources of vitamins and minerals and these should be a part of the daily diet with five-six servings in each day.

Skip tobacco in all forms. Dont drink alcohol it can add to the risk of liver damage from some of the drugs used to treat your TB. Limit coffee and other caffeinated/carbonated drinks. Limit excess use of spices and salt or refined products, like sugar, white breads, and white rice.

A balanced diet alone cannot be fruitful, unless food hygiene and healthy cooking practices are ensured. Simple steps can avoid several infections like diarrhoea.

*Washing hands before cooking, eating and after using toilet.*Cleaning vegetables and fruits before consuming.*Cooking vegetables with a lid to preserve the nutritive value*Cooking at controlled temperature to prevent destruction of nutrients.

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World Tuberculosis Day 2020: Healthy, balanced diet need of the hour - The Indian Express

Officials of the Women Development and Child Welfare (WD&CW) Department will supply nutritional diet for one week to about 15 lakh Anganwadi children, pregnant, and lactating women in the State during the lockdown period.

The Anganwadi workers and helpers will visit homes and deliver the diet to the beneficiaries. Instructions have been given to complete the exercise by Tuesday in all districts, said WD&CW Director Krithika Shukla.

Government has been supplying the diet to children enrolled in Anganwadi Centres (aged between three and six years), registered pregnant women, and to lactating women up to six months post delivery in the State.

As many as 8.7 lakh pre-primary school children were enrolled in 55,670 Anganwadi Centres in Andhra Pradesh. In all, 6.5 lakh pregnant and lactating women enrolled in the centres will get the nutritional diet. All the district-level officers should treat the instructions as most urgent and expedite the distribution process immediately, Ms. Shukla said on Tuesday.

Speaking to The Hindu, WD&CW Krishna District Project Director (PD) K. Uma Rani said 500 gm of rice, 200 gm of red gram, 50 ml edible oil and seven eggs will be given to each child for a week.

For pregnant and lactating women, one kg rice, 250 gm of red gram, 125 ml of oil, 14 eggs and 1.5 litres of milk will be supplied per head till March 31. We request the beneficiaries to make use of the facility. Our staff will visit homes and deliver the provisions. Alternatively, beneficiaries can directly visit their respective Anganwadi Centres and collect them, Ms. Uma Rani said.

The decision has been taken to prevent malnutrition among children and mothers. The Regional Joint Directors (RJDs), Project Directors (PDs), Child Development Project Officers (CDPOs) and supervisors will monitor the delivery system, Ms. Shukla said.

However, officers, staff, the Anganwadi workers, and helpers were instructed to take all steps to prevent the spread of Coronavirus while supplying the rations in the villages, she added.

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A.P. Govt. to supply nutritional diet for 15L Anganwadi children in the State during lockdown - The Hindu

New Delhi, Mar 24 (IANSlife): Hemp is a plant from the Cannabis family, which is used particularly for creating a variety of industrial products, ranging from clothes to bags, paper, skincare products, biofuel etc. The incredible benefits of Hemp have been ingrained in our lives for centuries.

Hemp Horizons, India's first hemp seed processing and contract manufacturing company, released a new collection of everyday beauty and body essentials. Expert from the company reveals the secret to healthy skin and hair laden with the benefits of Sativa (Hemp).

Sativa Hemp Nubs (Hemp Hearts, Hulled Hemp seeds)

This 100 percent pure and natural ayurvedic plant-based seeds can make you healthier and happier. Ayurvedic Sativa nubs are supreme quality dehulled (remove seeds hard shell) hemp seeds in India that can be enjoyed straight out of the bag. This high-quality storage proteins product houses a significant amount of all nutritious essential amino acids. Also, protein from hemp seeds is more digestible than meat, whole eggs, cheese, human milk, cow's milk or any other high protein food. Price: 150gm: Rs 399 and 500gm: Rs 1099

Sativa Hemp Powder (Cold Milled Hemp Powder)

Hemp powder is a concentrated source of protein from hemp seeds. It's completely free from dairy and lactose, vegan-friendly and a great addition to any healthy diet.

The powder packs a healthy punch of dietary fibre, chlorophyll, minerals, and antioxidants without any saturated fat, cholesterol, sodium or sugar. Just add it to your shake or blend it with Yogurt and hot cereals for a perfect meal replacement diet. Price: 150gm: Rs 299 and 500gm: Rs 999

Sativa Hemp Oil (Cold Pressed 100 percent Virgin Hemp seed oil, Edible)

Hemp seed oil is the most reputed unsaturated oil from the plant kingdom. This seed oil is 75-80 percent polyunsaturated fatty acids (the good fats). Whereas it has only 9-11percent of the less desired saturated fatty acids. Smoothies, salads, vegetables, and all kinds of pasta can be made using this oil. A gentle massage on your body with Sativa Hemp seed oil nourishes the skin and increases the blood circulation and is suitable for all skin types. Also, it helps to maintain hormonal balance which helps to attain healthy menopause. Due to its low carbohydrate and sugar content, it acts as an excellent supplement for people with diabetes. If used in cooking, it can help reduce your cholesterol rate. Price: 200ml: Rs 799

Strawberry and Hemp Lip Balm

Helps to moisture lips to ensure smooth, soft, and wrinkle-free lips. Also, makes your lip seal moisture and aids in healthy cell renewal and lightens your lips.

This 100% vegan and cruelty-free product is also chemical-free, making dead skin cells to rejuvenate and preventing it from becoming dry and chapped. Price: Rs 199

Hemp seed oil for Skin and Hair

Natural skincare and haircare oil is best for acne, pimples, dry skin, dull skin, hair-fall, frizzy hair. It contains essential amino acids, omega 6, omega 3, protein, essential fatty acids, anti-oxidants and quite a few minerals; thus helping keep our skin and hair healthy. Price: Rs 399

Read this article:
Hemp: The secret to healthy diet, glowing skin - Daijiworld.com

We have all heard the expression, "You are what you eat," but we could also take this one step further and say, "You are what you feed the bacteria that live in your gut." The lining of your gut is mostly covered with bacteria, otherwise known as tiny organisms that create a micro-ecosystem called a microbiome. In fact, the healthier your microbiome is, the healthier you are. Balance in the microbiome depends on two things: stimulating the growth of healthy bacteria in the gut by giving them the foods they like (prebiotic) and adding living microbes directly to your system with foods rich in probiotics. Here are five gut healing and probiotic-rich foods that you can start to include in your diet.

Related: Everything You Need to Know about Artificial Sweeteners

Yogurt is one of the most well-known food sources for gut healthand for good reason. Yogurt is formed when bacterial cultures are added to milk, resulting in a fermented or cultured milk product. Not all yogurts contain probiotics, however, as they can be destroyed during the pasteurization process; look for "live and active cultures" on the ingredient label. Look for the strains Lactobacillus, Bifidobacterium, and Streptococcusthey have been widely researched and linked to better health outcomes, including improved immune system function and better digestive health.

Kimch is a spicy, fermented Korean side dish made of cabbage, other vegetables, and ingredients like ginger, garlic, salt, and red pepper flakes. Kimchi can contain many different strains of probiotics, with lactic acid bacteria being the dominant strain. Research has shown that kimchi can boost cognitive and immune health and aid in weight loss, among other benefits. Enjoy kimchi alongside typical Korean dishes like spicy tofu soup or bibimbap, a rice dish with plenty of vegetables, meat, and a fried egg; you could also add it to your own soups or stir-fries.

When you hear "miso," do you think first of miso soup? If you do, you're not alone, but it's far more than just a type of broth. Miso, a Japanese seasoning, is actually a paste made from fermented soybeans, salt, and koji (a type of fungus). The main strain in miso is called Aspergillus oryzae and has been shown to reduce gastrointestinal symptoms. Miso soup is the go-to option for including miso in your diet, but you can also use it to flavor other broths, marinades, sauces, or spreads.

Your favorite burger topping also has probiotics! Just make sure to choose pickles whose brine is made from a salt and water solution that naturally ferments and forms probiotics, as opposed to vinegar, which does not contain probiotics. Look for "live and active cultures" on the label.

Kefir is made by adding kefir grainscultures of lactic acid bacteria and yeastto milk. While yogurt might be the better known probiotic-rich dairy food, kefir actually contains many more strains of probiotics and has been linked to improved digestive health.

Read more here:
Five Gut-Healing Foods to Add to Your Diet - Yahoo Lifestyle

World TB Day 2020: As per best estimate, globally 10 million people developed TB out of which 27 % were from India. As per estimate, there were new 27,90,000 cases in India in 2016 alone.

World TB Day: Early detection can help you fight tuberculosis effectively

24th March is observed as "World TBDay" and the theme for the year 2020 is "It's Time to End TB". While the world battles the deadly new coronavirus, TB still remains world's deadliest infectious killer. As per best estimate, globally 10 million people developed TB out of which 27 % were from India. As per estimate, there were new 27,90,000 cases in India in 2016 alone.

Ministry of Health & Family Welfare, Government of India has developed an ambitious National Strategic Plan 2017-25 for elimination of TB. Various measures taken by Government include free diagnosis and treatment of tuberculosis cases, health education measures and active case findings. However, any government programme cannot succeed without active participation from people.

Here are few steps that every individual should follow:

Seek medical help and encourage others to do so when symptoms such as chronic cough lasting more than 3 weeks, blood in sputum, chest pain, fever, night sweats, loss of weight, loss of appetite and fatigue present themselves. Early detection and treatment are highly effective in controlling the spread of the disease. Family members and close contacts of TB patients also should be screened.

Full treatment for at least 6 months or more as advised by doctor should be undertaken. Even a single dose of medicine must not be missed. It is the duty of family members to see that the patient takes the medicine regularly and completes the treatment as per advice of the doctor. In case of any side effects, the doctor should promptly be consulted.

Also read:Understanding The Symptoms Of TB And Importance Of Early Detection

Follow common precautions such as covering the mouth while coughing or sneezing. Do not spit on roads or in public.

Adequate nutrition plays an important role in recovery as it boosts the immunity system which fights against the infection. A person suffering from TB should consume well balanced and nutritious diet consisting of adequate carbohydrates, proteins, vitamins and minerals. Our Indian diet is usually a balance of vitamins, minerals, carbs, protein and fats in the right quantities. In addition, follow the advice of your doctor regarding the diet.

Tuberculosis: Consume a healthy diet to fight TB effectivelyPhoto Credit: iStock

While on treatment, the TB patient should ensure that she/he gets adequate sleep, remains active (unless she/is very sick), drinks adequate water and strictly avoids alcohol, smoking, tobacco or narcotic drugs. If patient has any associated illness such as diabetes or HIV, it should be treated adequately. Adopting healthy lifestyle even in non-infected individuals enhances immunity thus contributing to TB control

Ensure each new-born child is administered BCG vaccine at birth.

Also read:This Blood Test May Predict Onset Of Tuberculosis

TB can lead to psychological distress for the patient as well as their family members. This can result in depression and a sense of loneliness. Hence, it is necessary to keep a lookout for symptoms of mental illness and help them cope with the disease. This will help in improving their thinking pattern, readiness for treatment and accelerate the recovery.

Also read:Here's Everything You Need To Know About Spinal Tuberculosis

Awareness in general public should be enhanced through print media, television, posters, pamphlets, social media etc.

Inputs by- Dr. Santosh Datar, Medical Director, Ziqitza Healthcare Ltd (ZHL)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

More here:
World TB Day 2020: From Early Detection To Healthy Diet, Here Are Few Steps That Can Help You Fight Tuberculosis Effectively - Doctor NDTV

March 12, 2020 09:03 EDT

by

Gtresonline

In the last few weeks, Adele it has garnered hundreds of headlines for reasons extramusicales, after which come to light a photo of yourself at the party organized by Beyonce and Jay-Z after the gala Oscar Awards. The singer Someone Like You caused a sensation with her tight dress bright leopard-print, which showed a pronounced loss of weight: 45 pounds in record time. To achieve this new image, the interpreter has undergone the popular diet sirtfoodan eating plan that promises great results, but that can be dangerous. The dietician-nutritionist at O2 Centro Wellness Neptuno, Manuel Alejandro Ruiz Lpezhe explains the secrets of this eating plan that it is in the mouth of all.

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Read: According to a scientific study, this is a typical food of Spain lengthens life

The sirtfooddesigned by nutritionists Aidan Goggins and Glen Matten, it is a diet that limits foods that you can eat those that are rich in sirtuin, or compounds that enhance the action of these. Sirtuins are proteins that act by delaying the cell aging or the onset of diseases associated with age, explains the expert, who reports that the plan consists of two stages: In the first, the caloric intake is reduced to 1000 kcal / day. These they would use in the form of smoothies and you can only make a normal meal a day, but always be food sirt. In the second stage you can climb up to the 1.500 kcal a dayand , you can do two normal meals, but equally, without leave of the foods considered sirtcontinues the nutritionist.

The foods allowed are very limited. Would be the dark chocolate (with over 85% cocoa), apple, chicken, turkey, shrimp, citrus, capers, kale, spices, green tea and red wine. The rest of food are prohibited. It is a diet with a restriction, as much caloric as food, which, according to Manuel Alejandro Ruiz Lpez, it is neither healthy nor sustainable in time, both physical and mental. The patient undergoing this treatment will not have the energy to develop a daily activity, in addition to the risks associated with malnutrition. On the other hand, the restriction to which they are subjected can trigger problems such as anxiety, depression, social isolation, etc., alert the dietitian. Long-term, diet sirtfood can cause in patients, deficiencies of essential nutrients, and the appearance of symptoms associated with malnutrition, such as fainting, dizziness, anemia, or vitamin deficiency.

Read: The 7 questions you should ask yourself before starting a diet

The relationship between sirtuins and the weight loss is not demonstrated or proven scientifically. What happens in these cases is that a caloric restriction so big will cause a loss of weight yes or yes. In addition, if we add the effect of marketing and you can only include these foods we give a novel appearance and attractiveness, or at least, distinctive to the person who has dieted in the past and want to try something different, concludes the specialist, which explains the pros and cons of the miraculous diet with which Adele has transformed her silhouette.

Read: why you need potassium in your diet, and eight food where to find it

More about:

The rest is here:
The diet that has followed Adele for her amazing makeover, to debate - Play Crazy Game

Strawberries are rich in various nutrients and are known to have health benefits that can improve your health and protect it from damage which is why this berry is one of the most potent berries.

Most of us love strawberries and they're the most popular berries. They're rich in antioxidants and other nutrients which make them wonderful for our health. They're a rich source of minerals and vitamins which are essential for our body. Strawberries are also used to make jam and jellies and most of us love having strawberries in the form of a dessert. They're also beneficial for our skin and hair health and are used in numerous beauty products for it's benefits. Strawberries are also rich in fibers which is why they're the best fruit to add to your diet. It can work wonders for our body and has health benefits that make it a superfood. This luxurious fruit is something that we all should take advantage of. This berry is one of the most potent and healthy fruit to add to your diet and make for a great and healthy snack between your meals.

1. Strawberries are rich in antioxidants and polyphenols which are essential for your heart health and have been known to reduce cholesterol and protect you from the risk of heart diseases.

2. When you consume a meal which contains starch, your blood sugar levels tend to rise but having strawberries along with it can help in keeping your blood sugar levels in control. Anyone with diabetes should include strawberries in their diet because of its low glycemic index and its ability to regulate blood sugar levels.

3. Strawberries are rich in vitamin C which is essential for our immune system. Having strawberries can boost our immunity and help our body in fighting infections and bacteria.

4. Strawberries have antioxidants and compounds which can help our body relax. It is also rich in potassium which can help our blood vessels relax and lowers our blood pressure.

5. Strawberries contain compounds which can protect our brain and boost our memory. It protects our brain from free radicals which can damage our brain cells and impair our brain but the antioxidants in strawberries can boost brain health.

More here:
Health Benefits of Strawberry: THIS is why you should add this fruit to your diet - PINKVILLA

/ / /

Mouni Roy: From healthy diet to regular dance sessions, fitness secrets of Brahmastra actress revealed

Check out these healthy tips from the stunning Mouni Roy which will help you keep your body toned and skin healthy just like the actress.

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Mouni Roy's career is an inspiring journey with only highs. From acting in television as a supporting cast member to becoming one of the biggest actresses in Television and now a well-known name in Bollywood as well with some of the best projects in her kitty. The actress was last seen in the movie Made in China opposite Rajkummar Rao and played a crucial role in Akshay Kumar's critically acclaimed Gold as well. Speaking about her style, the actress Mouni has shared that her style is like that of a Jane Austen girl in a Christopher Nolan world. She also added what style means to her, "Style to me is very personal, its an extension of ones personality; no tricks, just the mood of the day and where I am off to that day. Dont follow any trend with blinkers on. Understand your body type and work with and around what looks good on you." Her pictures in red bikini on social media broke the internet. Speaking about her fitness, the diva is one of those stars who has a strict regime when it comes to staying healthy and strong. Today, take a look at these fitness tips revealed by Mouni.

Photo Credit : Instagram

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Mouni believes that one should eat healthy, sleep on time and induce healthy habits to stay fit.

Photo Credit : Instagram

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The actress drinks a lot of water to keep her gut clean.

Photo Credit : Instagram

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She includes fruits and vegetables that do not have empty calories in her diet.

Photo Credit : Instagram

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The actress who loves dancing indulges herself in the activity atleast once in a day.

Photo Credit : Instagram

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She prefers to stay away from oily food and loves home cooked food.

Photo Credit : Instagram

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Pilates keeps her muscles strong and helps with flexibility. She doesn't always find the time to hit the gym so she indulges in some yoga at home.

Photo Credit : Instagram

Continued here:
Mouni Roy: From healthy diet to regular dance sessions, fitness secrets of Brahmastra actress revealed - PINKVILLA

Its estimated that nearly half of American adults attempt to lose weight each year (1).

One of the best ways to lose weight is by changing your diet.

Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

What's more, many offer health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you shed weight and improve your overall health.

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.

Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500600 calories twice per week.

How it works: Intermittent fasting restricts the time youre allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss unless you compensate by eating too much food during allowed eating periods.

Weight loss: In a review of studies, intermittent fasting was shown to cause 38% weight loss over 324 weeks, which is a significantly greater percentage than other methods (2).

The same review showed that this way of eating may reduce waist circumference by 47%, which is a marker for harmful belly fat (2).

Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3, 4).

Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5, 6).

Downsides: In general, intermittent fasting is safe for most healthy adults.

That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.

Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.

How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.

There are no clear-cut rules for the flexitarian diet, as its a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.

Many of the restricted food groups are high in calories, so limiting them may aid weight loss.

Weight loss: Research shows that plant-based diets are effective for weight loss (7, 8, 9).

A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products (10).

Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet (10).

Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat (11, 12, 13).

Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets (14, 15, 16, 17).

Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian approach or proper supplementation can help account for these nutrients.

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18).

How it works: Low-carb diets restrict your carb intake in favor of protein and fat.

Theyre typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass (19, 20).

In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis (21).

Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets (22, 23, 24, 25).

For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets (22).

Whats more, low-carb diets appear to be quite effective at burning harmful belly fat (26, 27, 28).

Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes (29, 30).

Downsides: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people (31).

In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (32, 33).

The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.

Its based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasnt evolved to process legumes, grains, and dairy.

How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.

Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat (34, 35, 36).

For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference a marker for belly fat by an average of 0.6 inches (1.5 cm) (37).

Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content (38, 39).

Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40, 41).

Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.

Like low-carb diets, low-fat diets have been popular for decades.

In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.

Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories (24).

How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients protein and carbs.

Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss (42, 43, 44, 45).

An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference (42).

However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22, 46, 47).

Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 714% fat led to an average weight loss of 14.8 pounds (6.7 kg) (48).

Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes (49, 50, 51).

Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome (52).

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss (53).

How it works: The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.

Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

Weight loss: Though its not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss (53, 54, 55).

For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet (53).

Other benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death (55, 56).

Downsides: As the Mediterranean diet is not strictly a weight loss diet, people may not lose weight following it unless they also consume fewer calories.

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.

While it doesnt restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight (57).

How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you must stay within your daily point allowance.

Weight loss: Many studies show that the WW program can help you lose weight (58, 59, 60, 61).

For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who received standard counseling (62).

Whats more, people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets (63, 64).

Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.

Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Also, its flexibility can be a downfall if dieters choose unhealthy foods.

Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.

While the DASH diet is not a weight loss diet, many people report losing weight on it.

How it works: The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake.

For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.

In addition, youre allowed to eat nuts and seeds 23 times per week (65).

Weight loss: Studies show that the DASH diet can help you lose weight (66, 67, 68, 69).

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 824 weeks than people on a control diet (70).

Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer (71, 72, 73, 74, 75, 76).

Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure (77, 78).

Many diets can help you lose weight.

Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term.

More:
The 8 Best Diet Plans Sustainability, Weight Loss, and More

Start your Sunday with yummy protein items at breakfast. Keep your stomach full of healthy items with this diet plan.

I posted a diet plan Yesterday to let you follow today. Now, start preparing your schedule for Sunday with this diet plan.

You can add/omit any item if you like, but make sure meals you choose should be healthy ones.

Maintaining a healthy lifestyle is difficult for everyone. It is because we need to follow a strict diet plan to cut off stubborn fats from the body. A diet plan must compose of all the essential nutrients a body requires in a balanced proportion.

An international health magazine recently posted a weekly diet plan for weight loss. Unlike the others, this 7-day chart seems quite satisfying and reliable. I am here posting a diet plan for Sunday (Tomorrow). Keep following BOL News to find plans of the rest of the days.

Sunday

Breakfast:

Snack:

Lunch:

Snack:

Dinner:

Read the rest here:
Diet Plan Day 2-Have some meat and nuts on Sunday - BOL News

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