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Is the keto diet healthy? Cancer researchers study effects of keto – TODAY
The low-carbohydrate, high-fat ketogenic diet has become hugely popular over the last few years. For many people, the keto diet including variations such as keto cycling or the less restrictive lazy keto has become the go-to eating plan for weight loss and fighting disease.
Two years ago, I interviewed cancer specialist Dr. Patrick Hwu of MD Anderson in Houston about his research into what he calls the fat-burning metabolism diet, or fat-burning diet. Hwu, a tumor immunologist, has been following the ketogenic diet himself for six years, long before it was trending on social media.
As a leading cancer doctor, he has many patients asking him for the ideal diet while they go through treatment and he often suggests keto.
Hwu emphasizes that more research is needed to determine the ideal diet for cancer patients, but as he has seen in himself, the keto diet has been shown to improve biomarkers associated with heart health.
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Keto is a diet that was developed decades ago and originally used for patients with severe epilepsy, some of whom were on the diet for life with no evidence of harm. It consists of low carb, high fat and only moderate protein intake, as opposed to the Atkins diet. Keto isnt as meat-heavy as commonly believed. Hwu relies on certain go to foods like full-fat regular cream cheese, sour cream and avocados as staples. He also consumes a lot of green vegetables and cauliflower.
Since starting the keto diet, Hwu has dropped 25 pounds and has maintained the weight loss. His blood pressure, triglycerides and sugar levels have all decreased, which are healthy signs. His biomarkers, including lipid profile and blood pressure have been excellent, he said.
There have been a number of studies that show the connection between obesity and certain cancers. Hwu feels that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low two proteins that have been shown to drive some cancers.
I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall, Hwu said.
Hwus colleague, Dr. Jennifer McQuade, an assistant professor and physician scientist in Melanoma Medical Oncology at MD Anderson says they are currently conducting both human and animal studies of the effects of diet, including the ketogenic diet, on cancer. In addition, they are testing a plant-based high-fiber diet aimed at the gut microbiome, which has been shown to impact response to immunotherapy, a type of cancer treatment that utilizes the patients own immune system to fight the disease. They expect results from the studies early next year.
Recent work from the laboratory of Lew Cantley at Cornell has shown that the ketogenic diet can improve cancer control in mice treated with a type of targeted therapy that can cause elevated levels of insulin.
The MD Anderson researchers will test the ketogenic diet in cancer survivors to see if it lowers insulin and IGF-1, they will then move on to combining with targeted therapy.
The keto diet research will be prepared in an MD Anderson kitchen and provided to the patients in a controlled setting.
Meanwhile, Hwu would like to see a greater variety of keto-friendly offerings in grocery stores because the key to sticking with keto is having enough substitutes, so you never feel deprived.
You can bake almost anything with almond flour," said Hwu, "and stevia, erythritol and monk fruit are all safe sweeteners.
Kristin Kirkpatrick
Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.
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Is the keto diet healthy? Cancer researchers study effects of keto - TODAY
How to avoid the ‘Chick-fil-a’ effect and other healthy diet tips – Advocate Media
Registered dietitian Caroline Susie, who is a Lake Highlands High School alumna, works for a global healthcare company, advising clients of all sizes on how to improve their diets. Shes also shared health tips on episodes of Fox 4s Good Day. The best tip I can give: Dont take nutrition advice from Dr. Google or an influencer on social media.Work with a registered, licensed dietitian. Dietitians have degrees in nutrition, have completed a 1,200-hour supervised internship, passed national boards and complete ongoing continuing education. Look for RD or RDN in title, or when in doubt, ask Susie says.
Load up on H20
Hydration is so important, especially as we age, as water contributes to almost every function in our bodies.Research shows that having a glass of water before each meal can result in consuming fewer calories at the meal.To increase your water consumption, use a water tracker, get a cool water bottle, and vary your water flavors by making spa water, adding citrus or cucumbers.
Focus on adding foods, not eliminating
When you eliminate a specific food or food group from your diet, you cant help but think about it 24/7. I call this, the Chick-fil-A effect.What is the day of the week you always want Chick-fil-A? Sunday [when the fast-food restaurant is closed]. So instead of restricting yourself, focus on adding foods to your diet. This positive mindset will help you make healthier choices and feel good about them.
Dont fear carbs
Yes, its true, not all carbs are created equal, but to simply demonize the entire food category is not fair. We have decades of research associating complex carbs with decreased risk of developing heart disease, stroke and chronic conditions.Some great choices of complex carbs include whole-grain bread and beans, brown rice and fresh fruit.
Naturally occurring sugar is just fine
Remember back in the 90s, when we were so terrified of fat?Well sugar is the new fat.But here is the secret: Sugar is not the bad guy.In fact, naturally occurring sugar occurs in two forms: fruit [fructose] and milk [lactose]. In addition to natural energy, fruit and milkprovide a host of other nutrition benefits like vitamin A, C, D and calcium. If you have diabetes or pre-diabetes, watch your portion sizes.
Choose lean
Lean protein is not only an essential nutrient imperative to many bodily processes, but research shows that consuming lean protein contributes to satiety, that feeling of staying fuller longer. Reach for fish, lean beef, Greek yogurt, chicken, pork, cottage cheese, eggs, peanut butter, tofu and shrimp.
The perfect pair
I tell all my clients to always pair complex carbohydrates with lean protein at every meal and snack.The complex carbs provide energy, while protein provides that feeling of fullness.Pair them to balance out blood sugar levels. This will prevent you from being hangry later.
Stock up
Your freezer is your best friend. Stock up on healthy foods such as frozen veggies, fruits, grilled chicken and fish. These can save you in a time pinch.
Eat more veggies
Sneak veggies in everywhere.Add veggies to your eggs. Top your sandwich with spinach and a slice of tomato. Puree veggies into your marinara sauce. Incorporate a small salad with lunch and dinner, or try adding more veggies into soups and chilis. Try the crudite approach: finger friendly veggies such as mini peppers, carrots and cucumbers, served with a low-fat dip.
Make exercise a habit
Every step counts. Even if you only have 10 minutes, get moving. Your exercise goal is 150 minutesof moderate intensity exercise per week. Yes, brisk walking counts and yes, you can break this up into 10-minute segments. Schedule exercise into your day. Invest in a wearable device like a Fitbit for motivation. Find a group of friends who can hold you accountable. Always check with your doctor before beginning an exercise program.
Follow @CarolineSusieRD on Twitter and Instagram or check out her website for more tips.
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How to avoid the 'Chick-fil-a' effect and other healthy diet tips - Advocate Media
The top ten exercises to help you lose weight fast – which burns the most calories? – Express
For many people, exercise is an important part of their lifestyle and is key for those hoping to lose weight. Moving more can help burn off extra calories with will help burn fat more quickly. What are the top ten exercises to burn calories?
In order to shape up, dieters must burn more calories than they take in.
A healthy diet plan will help those hoping to lose weight keep on top of their progress.
Combining this with regular exercise can speed up results, according to Healthline.com.
The website said: How much weight you lose depends on the amount of exercise youre willing to commit to and how closely you stick to your diet.
READ MORE: Eddie Izzard weight loss: Comedian ditched one food from diet plan to slim down
If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week.
Most exercise enthusiasts are willing to dedicate one hour to a gym class.
If spending that time working out, dieters can maximise their weight loss by picking the right exercises.
In fact doing one workout in particular could burn nearly 1000 calories in just one hour.
DON'T MISS
Running - 965
Water polo - 839
Bicycling - 710
Calisthenics - 710
Circuit training - 710
Jump rope - 671
Stationary bicycling - 622
Rowing machine - 622
Aerobic dance - 587
Swimming - 587
Comparing various sports, high cardio exercises came out as the most effective for burning calories.
Running came out on top, burning nearly 1,000 calories in just one hour of the sport.
The amount of calories actually burned can vary depending on the weight and height of the slimmer.
Factors including the pace and intensity of the workout will also make a difference.
When trying to lose weight, following an intermittent fasting diet plan can boost the metabolism, Corin Sadler, nutritional therapist and product developer at Higher Nature, explained.
He said: Research suggests with no change at all to diet, i.e. the same amount of calories, simply delaying breakfast by 90 minutes and having dinner 90 minutes earlier might have an effect on dietary intake.
Those who changed their mealtimes were found to have eaten less food overall than the control group and lost an average of two percent body fat than those left to eat at unrestricted times.
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The top ten exercises to help you lose weight fast - which burns the most calories? - Express
Vegan diet: One thing to know before converting to veganism – NEWS.com.au
Theres so much to think about when starting the vegan diet and it can get a little confusing to know how much of food groups a person will need to eat. With so many vegan type diets and know how articles online, its easy to miss the important considerations a beginner will need know. But getting it right can make all the difference, so here are some tips to think about before embarking on your first vegan diet.
MAIN NUTRIENTS TO KEEP IN MIND
Iron is one of the main nutrients to keep in mind when starting a vegan diet. The types of food groups to satisfy the level of intake is through plant-based foods like legumes, tofu, nuts and seeds, whole-grains, dried fruits and dark green, leafy vegetables.
Accredited practising dietitian and Spokesperson for the Dietitians Association of Australia Melanie McGrice said the iron level intake is generally around 18mg for women aged 19-50.
From having a handful of seeds, youre going to get maybe 1 or 2mg of iron but not the full 18mg and so thats where its about the whole of your diet and planning for each meal. Ms McGrice said.
For men aged 19-50, the adequate intake for iron is 8mg.
Dietitians Association of Australia reports the type of iron in plant-based foods (non-haem iron) is not easily absorbed, so in order to boost the absorption of iron in plant-based foods is to include food meals rich with vitamin C. This would mean including berries, citrus fruit, Kiwi fruit, capsicum, tomatoes and broccoli.
Along with iron, nutrients such as B12, Calcium, Omega-3 fats, Zinc and Choline will need to be kept in mind according to Ms McGrice.
REPLACEMENTS AND PLANNING IS KEY
Sustaining balanced nutrients while on a vegan diet can be hard to do, especially if youre starting out for the first time. Many people worry about getting enough iron intake or if they get enough protein. But according to Ms McGrice, replacements and planning is key in getting the adequate intake.
According to practising dietitians, this diet involves food groups like fruit and vegetables, bread, cereals, and grains, legumes (lentils, chickpeas, dried beans), soy food like tofu and tempeh, and nuts and seeds.
Ms McGrice said its beneficial to really plan out your diet each day to make sure that nutritional needs are met. Its not about eating these food groups on its own but food groups that are complimentary as well.
Instead of having dairy, youll be having dairy alternatives such as soy milk and for Omega 3 options include foods such as chia seeds. Ms McGrice said.
With calcium it will be about having something like tahini and green, leafy vegetables and for iron, seeds are a good source, she said.
Zinc in plant-based foods are commonly found in legumes, nuts, seeds and oatmeal, and for a balanced intake of Choline, it appears in plant-based foods in small amounts.
Its beneficial to know food groups that contain these nutrients and by eating a well-balanced vegan diet with plenty of whole foods such as tofu, quinoa, and broccoli, its ensuring the daily requirements that are rich in resources.
I guess the key thing is that youre not going to get all of your nutrients just from one of those food types, Ms McGrice said.
The best way for a nutritional balance is ensuring to have complementary proteins within the same meal, she said.
COMMON MISTAKES
There are common mistakes made that affect nutrient adequate intake according to Ms McGrice. Sometimes these common mistakes can be tricky, even for those who have been and currently are on vegan diets.
Not having complementary protein in food groups within each meal is a common mistake its the kind of thinking that theyre going to meet the entire nutrient needs just by eating one food group with a particular nutrient, Ms McGrice said.
Just because someone eats a cup of broccoli doesnt mean that theyre going to meet all of their calcium needs. As mentioned before, its better to plan each meal with complementary proteins.
Ms McGrice said its easier to make an appointment with an accredited practising dietitian to help you to design a plan thats best for starting a vegan diet for the first time.
Or attend a vegan support group and get some practical tips to help you through the process, said Ms McGrice.
POTENTIAL SIDE EFFECTS
A vegan diet, if not done correctly, has potential for negative side effects.
Iron and B12 deficiency are a common, negative side effect if the nutrient requirements are not met according to Ms McGrice. The body cant make iron itself, so food is needed.
Having an annual blood test is a good idea to check your nutritional profile, Ms McGrice said.
The main cause for iron deficiency, according to Ms McGrice, can be caused by not eating enough iron rich foods. Some people, like children and teenagers, and pregnant women need more iron than others.
Vitamin B12 is needed to help the blood form and for the brain and nervous system to function properly.
The common symptoms of B12 deficiency include tiredness, light-headedness, rapid heart rate, easy bruising and bleeding, weight loss.
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Vegan diet: One thing to know before converting to veganism - NEWS.com.au
More forest patches, healthier diets – Forests News, Center for International Forestry Research
Poor diets have become a major global health concern, as people with overweight or micronutrient deficiencies have come to outnumber those who are hungry or under-nourished, according to a leading scientist.
Forests have been observed to improve the quality of diets among tropical rural populations, but until recently, there was not much evidence to show how.
As it happens, tree cover matters, but so does the size and arrangement of forest patches across landscapes, according to new findings by the University of British Columbia (UBC), the Center for International Forestry Research (CIFOR) and partner organizations.
The diversity of peoples diet and their likelihood of eating fruits improves the greater the tree cover is, and the higher the number of forest patches is says lead author Laura Vang Rasmussen from UBCs Department of Forest and Conservation Sciences. Fruit and vegetable consumption are important indicators of varied, well-balanced diets, but people do not eat enough of them, especially in Africa.
To better understand how forests patterns affect what people eat, researchers selected five countries with tropical forests Tanzania, Uganda, Nigeria, Malawi and Ethiopia where there is geo-localized data on household food consumption. The results come from linking World Bank surveys with information on forest cover and configuration from global datasets.
BREAKING MYTHS
More blocks of forests were observed to be associated with more diverse diets in three (Uganda, Nigeria and Ethiopia) and four (Uganda, Nigeria, Ethiopia and Tanzania) of the countries, respectively. The absence of significant associations in Malawi might be related to the fact that fruit is more widely consumed in this country, as compared to the others.
Our next research step is to tease apart the mechanisms linking forests and diets, beyond the obvious provision of wild food, Vang said.
Despite the need for more research to explain the results, authors noted that forests patterns affect wildlife movement, pollination, seed dispersal and even peoples access to forest resources. For example, smaller patches might better support peoples diets if they tend to collect food and products along forest edges.
Tree cover also matters because forests contribute to diets in a number of ways: they provide fodder for livestock, which is a source of meat and dairy products; offer services such as pest control and nutrient recycling that can boost crop production and quality; and provide wood fuel to cook foods such as beans.
For Vang, the findings also challenge the idea that people who are wealthier and better connected to markets have more diverse diets.
We found that families in the middle wealth group were not eating more fruit than poorer households in two of the countries. Given the importance of fruit for health outcomes, this challenges the widely held assumption that promoting income-generating opportunities is enough to improve diets, Vang said.
Recognizing the role of forests in food security and nutrition matters because agricultural intensification does not necessarily lead to better diets, either. In fact, intensive agriculture may usher in monoculture cash crops, resulting in poorer diets and health.
HEALTHY LANDSCAPES AND PEOPLE
For the authors, evidence that forests influence fruit consumption calls for more research on how best to conserve forests in landscapes, taking into account regional differences.
Vang will devote the next five years to further unpacking the links between forests patterns and diets, and will also study how they change over time with funding from the European Research Council. There is still a knowledge gap on potential trade-offs between forest conservation, food production and securing high-quality diets, she said.
She also noted that increased agricultural yields alone cannot address the widespread problem of well-balanced diets, which means there is a need to bring together the agricultural and forest sectors to advance quality diets in rural Africa and beyond.
In the paper, researchers call for a food security and nutrition strategy that maintains or increases access to forests, while diversifying agricultural production, bringing income-generating opportunities and increasing access to bio-fortifications.
It is in everybodys best interest to promote healthy landscapes as the basis for healthier diets for rural people, Vang said.
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More forest patches, healthier diets - Forests News, Center for International Forestry Research
What You Need to Know About the Carnivore Diet – San Diego Entertainer Magazine
Weve seen some pretty crazy diets through the years, but the carnivore diet is among the strangest. As youd expect from the name, the diet consists entirely of meat and animal products, completely excluding all other foods. Proponents of the diet say it can aid in weight loss, mood issues, and blood sugar regulation among other health-related benefits.
The carnivore diet is an elimination diet that is one of the most restrictive nutrition plans out there. The foods allowed are only meat, fish, and other animal foods like eggs and certain dairy products. This means that every single food not falling under these characteristics are excluded, meaning all fruits, vegetables, and grains are out of the question. The diet draws inspiration from the belief that the modern high-carb and refined sugar diet is responsible for the majority of chronic disease and inflammation.
Following the carnivore diet is relatively straightforward, with followers recommending that a diet should include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed. There are no specific guidelines regarding total caloric intake or how many meals to eat per day, but it is recommended that meals should include fatty cuts of meat in order to maintain daily energy needs.
Many people turn to the carnivore diet as it has been reported to be highly effective for weight loss. Studies have shown that a diet rich in protein and low in carbs can help promote weight loss. A high-protein diet can leave you feeling fuller after meals, leading to reduced caloric intake. Protein can also lead to an increased metabolic rate helping your body burn more calories.
With the complete elimination of carbs and refined sugars, which are high in calories but essentially nutritionally baseless. These foods can prove to be detrimental to people who struggle with diabetes, weight, and inflammatory issues.
Nevertheless, the carnivore diet is not without its risks. The diet is especially high in fat, cholesterol, and sodium, all of which can contribute to an increased risk of heart disease, high blood pressure, kidney disease, and other problems. The diet is also one of the most restrictive out there, meaning your body will not receive micronutrients, beneficial plant compounds, and fiber easily obtained in normal balanced diets.
While the carnivore diet has plenty of anecdotal reports of users hailing it as the superior diet for weight loss, the sheer restrictive nature of it leaves much to be desired. There has been little to no clinical research into the long-term effects of following the diet, so anyone thinking about trying it out should proceed with caution.
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What You Need to Know About the Carnivore Diet - San Diego Entertainer Magazine
Meghan King Edmonds Details Her Daily Diet as She Struggles to Put on Weight – Bravo
Meghan King Edmonds has had enough of people telling her to "eat a burger." Whether the comments are well-intentioned or not, The Real Housewives of Orange County alum has seen plenty of them that address her too-thin appearance,so she decided to address her recent weight loss head-on with a candid blog post.
As anyone who's been keeping up with Meghan's life could have guessed, the mom of three has been feeling an undue amount of stress lately and she's lost her appetite.
Between coping with her son's brain injury and a divorce that blindsided her, "Im not hungry," Meghan wrote. And that doesn't mean that she's not trying.
"This is the first time in my life Ive counted calories and its in the opposite way most Americans do so," she wrote. "Ieat breakfast every day. Thats easy. Lunch is hard because its an annoyance: a stop in the middle of the day when Im on a roll. So when I eat lunch I really go for it all the carbs and all the protein. I dont snack never have. Dinner can go either way. The kids are asleep so I have time to eat and I do but usually Im not very hungry."
And once more, for the record: "But I digress," Meghan wrote."I agree, Im too thin ...The best is yet to come. (Including love handlesthose are coming soon. Okay I take that backmaybe not love handles lets not get crazy but some meat on the old bones.)"
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Meghan King Edmonds Details Her Daily Diet as She Struggles to Put on Weight - Bravo
Jaden Smith addresses health issues on ‘Red Table Talk’ after parents raised concerns over his diet – Fox News
Jaden Smith, along with his dad Will, 50, momJada, 48, 19-year-old sister Willow and grandmother Adrienne Banfield-Norris, 66, all sat down on Monday's episodeof "Red Table Talk" to address health issues in their family.
The 21-year-old admitted he has intense stomach issues and wanted to get to the bottom of it, so the family hired Dr.Mark Hyman and nutritionistMona Sharmato perform anin-depth analysis.
Jadensaid he was apprehensive about partaking because of some backlash he got for going vegan.
"After the last episode, I walk in the street and people are like, 'Oh my god! Are you sick? Can I pick you up? Could I get you some water?'Come up to me like, 'You can have my food, man.,'" he said.
WILL SMITH, JADA PINKETT SMITH HELD INTERVENTION FOR SON JADEN AFTER CONCERNS OVER HIS DIET
Dr. Hyman explained that Jaden's nutritional deficiencies were from eating the wrong types of food and his health status can be adjusted by switching up his diet and taking supplements.Specifically, he was told in the episode that gluten and dairy were both "big problems" for him.
Also, because Jaden doesn't eat meat, he has vitamin and omega-3 deficiencies.
JADA PINKETT SMITH CONFRONTS HUSBAND WILL SMITH ABOUT HIS DRINKING
"When you fix your stomach, your diet expands, you take a few supplements, everythings back to normal. You're gonna rock the world," Dr. Hyman said.
Facebook's "Red Table Talk" -- L - R: Adrienne, Will, Dr. Hyman, Jaden, Mona, Willow, and Trey (Michael Becker)
In September, Will and Jada were concerned over his extreme diet.
I was just eating, like, two meals a day. And maybe one, he said on a previous"Red Table Talk" episode.I was not doing good. I wasnt looking good, I wasnt feeling good, I wasnt sleeping."
While in Australia, Jaden was hospitalized for nausea and dizziness, which deeply concerned his family. He has switched now to a vegetarian diet.
JADA PINKETT SMITH 'FURIOUS' AFTER CHILD PROTECTIVE SERVICES INVESTIGATED DAUGHTER WILLOW'S EATING HABITS
Will and I had a bit of an intervention with Jaden because hes a vegan now, but we realized he wasnt getting enough protein, Jada said at the time. So he was wasting away. He just looked drained, he was just depleted. He wasnt getting the nutrients.
Actors Will Smith, son Jaden Smith and his wife Jada Pinkett Smith pose at the after-party for the premiere of Warner Bros. Pictures' "Focus." (Kevin Winter/Getty Images)
He had the dark circles under his eyes, there was even a little grayness to his skin. And we got really nervous, Will said.
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The Smith family has been very open about their mental and physical health in the past. Most recently,Will shared footage from his successfulcolonoscopy where a polyp was found and removed.
2019, gotta get our health right. Theres a certain amount of commitment and embarrassment involved with being healthy. Just gotta do it, man.he said.Its important to me to be able to share this with people so, you know, other people can become compliant patients to stay healthy and happy to have all the glorious years we can possibly have.
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Jaden Smith addresses health issues on 'Red Table Talk' after parents raised concerns over his diet - Fox News
The top trending diets on Google in 2019 were fads, bad science – New York Post
It was a year of diet donts.
Last week, Google released a list of the most searched-for diets in 2019 andwhile some have solid scientific backing, many were pseudoscientific BS.
Among the decent was intermittent fasting, which topped the list as the most-Googled diet. Research suggests that the regimen, which only allows you to eat during certain times of the day, can promote a healthy lifestyle and lead to weight loss. People also searched for Noom, an app that teaches healthy eating habits, and the J.Lo diet, which, sure who wouldnt want to know how to get a body like J.Lo? (To shape up for Hustlers, Lopez tackled a 10-day sugar-and-carbs fast.)
But other searches were real head-scratchers. Here, Manhattan-based registered dietitian Martha McKittrick breaks down some of the weirder queries.
The Dr. Sebi diet
The late Dr. Sebi (real name Alfredo Bowman) wasnt actually a doctor at all, but a self-proclaimed healer. His diet is essentially a mashup of veganism, supplements and the alkaline diet, which encourages eating food that makes your bodys pH less acidic, for health reasons.
Dr. Sebi, who died in 2016, claimed that his diet the No.2 most-searched-for on Google last year could cure diseases such as AIDS and leukemia. Surprise: It couldnt. He was successfully sued in 1993 and ordered to stop making these assertions. Still, he garnered a spate of celebrity fans such as the late Nipsey Hussle and Lisa Left Eye Lopes.
Although Dr. Sebis wild claims are terrifying, eating an alkaline-rich diet isnt the worst thing for your body, says McKittrick. This diet is based on eating whole, unprocessed foods and shunning animal products . . . [which] can be a good thing. But if you get healthier on it, its probably just because youre eating more veggies than before. All that alkaline, supplement stuff doesnt have any scientific proof behind it, she says.
The Golo diet
The Golo diet, which ranked fifth among diet-conscious Googlers queries this year, is based on a low-glycemic diet. That means eating foods that dont raise blood sugar. That parts all good blood-sugar spikes can lead to hunger pangs, and low-glycemic foods include lots of healthy staples, including vegetables, legumes, whole grains, yogurt and fruit.
If that were it, the plan would be pretty reasonable, says McKittrick. But the Golo diet takes things a step further: It purports that the key to weight loss is hormonal balance, and for that, it hawks supplements. To nutrition experts, thats a red flag.
Id step away from anything that tries to sell you supplements, she says of the diet. Do we know whats in the supplements? Eating healthy food and exercising is going to balance hormones.
The Dubrow diet
Reality TV for the win! The Dubrow Diet, the sixth most-Googled diet of 2019, is a book written by Terry Dubrow, M.D., who stars on E!s cosmetic surgery disasters show Botched, and his wife, Heather, a former cast member of Bravos The Real Housewives of Orange County. They might not sound like the most reputable sources in the world, but this diets actually OK, says McKittrick. It centers on interval eating, which entails fasting for 12 to 16 hours a day. Basically, its just a riff on intermittent fasting.
This is nothing new, says McKittrick. Its just a repackaged a diet based on time-restricted eating, but with cutesy titles added like get hot for the summer and the red carpet diet. Seems like its just good marketing to me.
The sirtfood diet
Created by UK celebrity nutritionists, Googles No.7 most-searched-for diet in 2019 focuses on sirtuins, proteins that help regulate cellular health. They propose that sirtfoods foods that may help the body produce more sirtuins can activate your skinny genes, mimicking the effects of diet and exercise without all the hassle. Sirtfoods include kale, strawberries, red wine and dark chocolate.
I had never heard of it; its so bizarre, McKittrick says of the diet, which reportedly counts Adele and Pippa Middleton as fans and promises a slew of benefits, including weight loss and increased energy. It claims you will lose seven pounds in seven days? Sketchy.
If they really found a way to activate skinny genes, she says, sounds like theyd be up for the Nobel Prize.
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The top trending diets on Google in 2019 were fads, bad science - New York Post
Can alcohol be part of a healthy diet? – The Durango Herald
With the holidays upon us and the good cheer flowing, I thought it would be a nice time to talk about one of our favorite food groups this winter season: alcohol.
I often get asked if alcohol can be incorporated into a healthy diet. The answer is ... it depends. If your goal is weight loss, then its best to steer clear and heres why:
Alcohol is processed through the liver, and for four to eight hours after downing a single shot, the liver will stop fat burn in order to process the alcohol. While the liver is preoccupied, the carbs from carb-heavy beverages like beer; sweetened drinks such as cosmos, margaritas or mojitos; or hard liquor with mixers (including tonic water) are building up with nowhere to go but into your fat stores.
Keep in mind that alcohol is calorie dense and, unfortunately for us, has no nutritional value. It is the first fuel source to burn when ingested, which means that fat will not be used as long as alcohol is in the system. Depending on your body size, one shot typically takes about four to eight hours to process through the liver, but every subsequent shot adds on exponentially. Be aware that one night of heavy drinking, even if youre drinking low carbohydrate beverages, could lead to one to two days of no fat burn.
Here in Colorado, we like our beer. Sad to say that one beer is equivalent to about two to three slices of bread. Consider beer liquid bread and do not have beer (including the low-carb ones) more than once a week; it will make you gain weight, especially if you are struggling with excess body fat.
The best choices of alcohol to drink while attempting to maintain your weight are hard liquors, but be aware that no matter the type you choose, they will all cause the same reduction in fat burn. Tequila is really the cleanest alcohol, but vodka, gin, whiskey and scotch are also lower carbohydrate options. Wine can be a good choice with around 4 to 5 grams of carbs per 5 ounce glass. However, if you are really sensitive to carbs, even this can knock you out of fat burn.
Sweet drinks like lemon drops, margaritas, fruit wine and other sugary adult beverages are loaded with carbs that will make you store fat. As an alternative, mix your vodka with club soda and a squeeze of lemon (skip the cranberry juice), or make your own sugar-free margarita with a shot or two of tequila, some lime juice and club soda.
It might take some time to determine what alcoholic beverage is right for you. I can tell you straight up, it probably isnt the spiked eggnog!
No matter what you choose, be sure to enjoy responsibly.
Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.
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Can alcohol be part of a healthy diet? - The Durango Herald