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A large, 18-country study may turn current nutritional thinking on its head.

The new research suggests that it's not the fat in your diet that's raising your risk of premature death, it's too many carbohydrates -- especially the refined, processed kinds of carbs -- that may be the real killer.

The research also found that eating fruits, vegetables and legumes can lower your risk of dying prematurely. But three or four servings a day seemed to be plenty. Any additional servings didn't appear to provide more benefit.

What does all this mean to you? Well, a cheeseburger may be OK to eat, and adding lettuce and tomato to the burger is still good for you, but an excess of white flour burger buns may boost your risk of dying early.

People with a high fat intake -- about 35 percent of their daily diet -- had a 23 percent lower risk of early death and 18 percent lower risk of stroke compared to people who ate less fat, said lead author Mahshid Dehghan. She's an investigator with the Population Health Research Institute at McMaster University in Ontario.

The researchers also noted that a very low intake of saturated fats (below 3 percent of daily diet) was associated with a higher risk of death in the study, compared to diets containing up to 13 percent daily.

At the same time, high-carb diets -- containing an average 77 percent carbohydrates -- were associated with a 28 percent increased risk of death versus low-carb diets, Dehghan said.

"The study showed that contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death," Dehghan said.

"We found no evidence that below 10 percent of energy by saturated fat is beneficial, and going below 7 percent may even be harmful. Moderate amounts, particularly when accompanied with lower carbohydrate intake, are probably optimal," she said.

These results suggest that leading health organizations might need to reconsider their dietary guidelines, Dehghan noted.

But not everyone is ready to throw out current dietary guidelines.

Dr. Christopher Ramsden is a clinical investigator with the U.S. National Institute on Aging. "There's a lot more information that's needed. They did a great job and they're going to have a lot more coming out of it for years to come, but it's hard to get it down to recommendations regarding food at this point," he said.

"It really highlights the need for well-designed randomized controlled trials to answer some of these questions," Ramsden added.

The researchers noted that their study did not look at the specific types of food from which nutrients were derived. And, that, said Bethany O'Dea, constitutes a "major flaw from a nutrition standpoint." O'Dea is a cardiothoracic dietitian with Lenox Hill Hospital in New York City.

"For example, eating a healthy carb like an apple is more nutrient dense and better for you than eating a bag of processed potato chips," O'Dea said.

"Furthermore, the study did not take trans fats into account, which hold heavy evidence of being unhealthy and contributing to cardiovascular disease," she pointed out.

Current global guidelines recommend that 50 percent to 65 percent of a person's daily calories come from carbohydrates, and less than 10 percent from saturated fats, the researchers said.

Dehghan suggested that "the best diets will include a balance of carbohydrates and fats, approximately 50 to 55 percent carbohydrates and around 35 percent total fat, including both saturated and unsaturated fats."

All foods contain three major macronutrients essential for life -- fat, carbohydrate and protein. The optimum amounts a person should eat has been the focus of debate for decades, with the pendulum swinging from low-fat to low-carb diets over time.

For this study, Dehghan and her colleagues tracked the diet and health of more than 135,000 people, aged 35 to 70, from 18 countries around the world, to gain a global perspective on the health effects of diet.

Participants provided detailed information on their social and economic status, lifestyle, medical history and current health. They also completed a questionnaire on their regular diet, which researchers used to calculate their average daily calories from fats, carbohydrates and proteins.

The research team then tracked the participants' health for about seven years on average, with follow-up visits at least every three years.

The investigators found that high-carbohydrate diets are common, with more than half of the people deriving 70 percent of their daily calories from carbs.

High-carbohydrate diets have been linked with increases in both blood cholesterol and in the chemical building blocks of cholesterol, Dehghan said.

While the experts continue debating what's the best diet, what should you be eating?

O'Dea said, "Your diet should consist of healthy carbs, lean protein, and plenty of fruits and vegetables. Remember to avoid processed snacks that contain trans and saturated fats, and opt for a healthy carb source."

The study was scheduled to be presented Tuesday at the European Society of Cardiology annual meeting in Barcelona, Spain. The research was being published online as two studies on Aug. 29 inThe Lancet.

More:
Large diet study suggests it's carbs, not fats, that are bad for your health - CBS News

Thanks to all of the research and documentaries we have at our disposal that discuss vegan and vegetarianism, more people are becoming aware of the many health benefits your body can reap simply by going plant-based. I recently made the switch myself, and in addition to better digestion, clearer skin, and having more energy than I've ever had before, my PMSsymptoms have thoroughly improved. Of course, everywoman's menstrual cycle is unique, so how a vegan diet affects your period will depend on your individual body, and ultimately, how you take care of it in this new lifestyle.

Bottom line: There's a huge difference between eating meat and not. Meeting thenecessaryvitamins and nutrientsthrough fruits, vegetables, and legumes can be a challenge after consuming meat for so long. It's mostly trial and error, but it's more important now than ever to pay close attention to what foods you'reputting into your body.

Whitney Tingle and Danielle Duboise, co-founders of Sakara Life, tell Elite Daily,

Period irregularities are caused by hormone imbalances, so relying on nutrient-dense foods (like plants) is a great way to fight period pains and mood swings.

Instead of Advil, pop some vitamin E-rich almonds or dark leafy greens, which contain magnesium.

Not getting your period is a sign that something is off internally, but amping up your nutrition offers a natural solution to combat imbalances.

Similarly to how eating a square of dark chocolate might ease your period cramps, eating the correct variation of plant-based foods can greatly benefit your body during that time of the month.

Nationally renowned women's health expert Jennifer Wider, MD told POPSUGAR,

Many women who adopt a plant-based diet have touted the benefits when it comes to their monthly cycles. They describe lighter periods, less PMS symptoms including, mood swings, cramps, and even bloating.

The first thing I noticed after switching from meat-eater to plant-based was my otherwise heinous PMS cramping had dwindled. I still experience subtle pain, and my bowel movements are still plentiful, but I'm no longer cowering in fetal position for seven days straight.

And that water-retention baby I'd be carrying prior to, throughout, and post-period? It shrunk! Normally, I blow up like a balloon on my period, all thanks to the water weight as well as the salty-sweet cravings I give in to. Because I'm eating predominantly natural sugars, leafy greens, and less animal product, the swelling has gone down.

Dairy products, especially, can play a role in PMS symptoms hitting an all-time high. Beta-casein protein found in cow's milkcan cause serious cases of inflammation, which triggers physical PMS symptoms. So if you're not sold on going completely plant-based, it's definitely worth it to at least cut back on dairy.

And as for your actual flow, bleeding might be lighter than usual.

Dr. Prudence Hall, founder of The Hall Center in Santa Monica, CA, tells Elite Daily,

All of our hormones are derived from cholesterol, so we need to have adequate amounts of healthy fats in our diet that can ensure that we can make those hormones.

If we consume a diet that's primarily plant-based and mostly grain-based, that will negatively affect our menstrual cycle (by causing hormone disregulation with symptoms like moodiness, cramps, irritability, feeling emotional, and bloating).

Oftentimes, a plant-based diet turns out to be a simple carbohydrate diet, and that's not good for our hormones. It can cause inflammation, increase PMS symptoms, cause bloating, etc.

There is absolutely nothing wrong with adopting a plant-based diet, as long as you are getting the necessary vitamins and nutrients every human body needs to thrive. That being said, there are ways to take this lifestyle to an extreme and, as a result, put both your menstrual cycle and body at risk.

It all comes back to making sure all of the essential vitamins and nutrients are accounted for. In order to do this, it might be beneficial to review what you ate on a daily basis, take notes, do your research, and figure out what you're getting enough of, and what's missing from your diet. It should be easy to supplement from there.

Missing a period can be normal (stress, a vigorous fitness routine, or pregnancy could all be contributing factors), but generally, it's a red flag that shouldn't be ignored.

Oftentimes women who follow a strict vegan diet have a lowbody mass indexand depleting estrogen levels, which causes their menstrual cycle to significantly lighten up or disappear altogether. Coming from a woman who has had her period for over 14 years, this partially sounds like grounds for celebration, butwhen you get down to it, it really is a scary thought.

To lead a trulyhealthy lifestyle, whether you prefer for it to include animal meat or not, it's important to eat enough of the right foods. That means consuminghealthy fats, protein, and enough calories to sustain your energy throughout the day. Make sure all are accounted for, and it shouldn't be a problem.

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Here's How Switching To A Plant-Based Diet Will Actually Affect Your Period - Elite Daily

The gut health-conscious among us are buzzing about the Hadza tribe, a small group of hunter-gatherers in Tanzania. For the most part, the Hazda eat only food they find in the forest, and because of their diet, they have remarkably healthy microbiomes, which means they have remarkably healthy guts. Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. Smits SA, Leach J, Sonnenburg ED. Science (New York, N.Y.), 2017, Aug.;357(6353):1095-9203. So all that buzz might actually be for good reason.

But let's back up. What even is a microbiome? Basically, it's the collection of bacteria in our gut that's vital to digestive and metabolic health and the key to a strong immune system. Unfortunately, the low-fiber, high-sugar Western diet has changed our microbiomes so much, we don't have as wide a variety of gut bacteriameaning our bodies are more susceptible to things such as irritable bowel syndrome, food intolerances, metabolic syndrome, gallstones, diabetes, and even chronic depression. The human microbiome: at the interface of health and disease. Cho I, Blaser MJ. Nature reviews. Genetics, 2012, Mar.;13(4):1471-0064.

But not all hope is lost. A recent study looking at the Hadza people showed their microbiomes actually change over time, depending on what they're eating. In the dry season when they snack on things such as berries and honey, their gut bacteria is more diverse, but in the wet season when they eat a lot more meat, their micobiomes look strangely similar to ours. Why? Researchers think fiber might be the key.

We repeat: FIBER. Yep, the same stuff your grandma mixes into water. And this isn't anything new. There's a ton of evidence that fiber has a major impact on gut health, probably more so than kombucha or kimchi (or that probiotic you're taking). Microbes feed on fiber, producing short-chain fatty acids, which have been tied to myriad health benefits, such as reduced inflammation and protection against heart disease. Cardiovascular benefits of dietary fiber. Satija A, Hu FB. Current atherosclerosis reports, 2013, May.;14(6):1534-6242. Bonus: Increasing your fiber intake is way easier (and way cheaper) than flooding your body with fancy probiotics.

Americans consume only about 15 grams of fiber per day. Fiber Intake of the U.S Population.Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009- 2010. Food Surveys Research Group Dietary Data Brief No. 12. September 2014. Dietary guidelines recommend 25 grams for women and 38 grams for men, while Hadza people average 100 to 150, which means we need to seriously step up our game. This doesn't mean we have to begin hunting and gathering; we can start by reducing the amount of processed food we eat and adding things such as pulses, whole grains, berries, fiber-rich veggies to our diet.

Read more:
Guys, This "New" Hazda Diet Has Actually Been Around Forever - Greatist

Low-carb diets have become extremely popular among the millions looking for the solution of losing weight and keeping it off.

While the South Beach Diet isn't as strict as many low-carb diets, it does limit the amount of carbs you can eat and encourages adding more healthy fats to your diet.

The following is everything you need to know to decide whether the South Beach Diet is right for you:

The South Beach Diet was created by a cardiologist in 2003, and it's considered to be a modified low-carbohydrate diet,according to U.S. News & World Report. It's based on the idea that carbs and fats can be either good or bad. If you decide to follow the South Beach Diet, you'll probably be getting fewer carbs and more protein and healthy fats than you're used to eating.

The diet is broken down into three phases, asoutlined by the Mayo Clinic:

Phase 1 This stage lasts only two weeks and is the most restrictive. Almost all carbs are eliminated during this phase, which is designed to jump-start weight loss and eliminate your cravings for refined starches and foods that are high in sugar.

Phase 2 This long-term weight loss phase is less restrictive and should be followed until you reach your goal weight. You can add in some, but not all, of the foods that are restricted in the first phase.

Phase 3 After you've reached your goal weight, you're supposed to take the principles learned in the first two phases to eat healthier for the rest of your life. Most foods are OK to eat in moderation at this point.

The diet also encourages exercise, includingwalking and exercises designed tostrengthen your core.

If you're following the South Beach Diet, you'll be encouraged to eat plenty of vegetables.For the AJC

Foods that are encouraged

The South Beach Diet calls for plenty of the following types of foods:

The Mayo Clinic says the South Beach Diet can yield some health benefits. If you eat more healthy carbs and more healthy fats in the long-term, you can see health benefits that go beyond weight loss, such as lowering your cholesterol levels.

It views the diet as generally safe, but cautions against restricting carbohydrates too severely. This can cause ketosis, a process caused by insufficient sugar in your body. Without enough sugar to use for energy, your body will break down stored fat, and you can experience ketosis and its side effects, including nausea, headache, mental fatigue and more.

In addition,experts told U.S. News & World Report that the first part of the diet is a little heavy on fat and that phases one and two may not contain enough carbs. They also caution people with kidney problems that the diet may not include enoughpotassium.

However, it also said that you should feel full while you're following this diet, because it contains plenty of fiber. This is also true since snacks are encouraged in order to help prevent you from getting hungry.

More here:
Cutting the carbs: Everything you need to know about the South Beach Diet - Atlanta Journal Constitution

Welcome to How I Got This Body, our look at some of the amazing things the human body is capable of and the Washingtonians who put their bodies to the test. Want to share your transformation story? Email ccunningham@washingtonian.com.

Who I am:Kristi Cook, 27, a healthcare management consultant from Arlington

How I transformed:Ive lost somewhere between 30 to 40 pounds since 2009, and about ten of those pounds were lost within the past two years. Most people would say thats a pretty low number over such a long period of time, but Ive built a good amount of muscle in the process. However, the most significant change for me has been my shift from fad diets and sporadic exercise routines, to consistency in working out and eating healthy, wholesome foods.

What inspired my change: Most of my teenage years and early-to-mid 20s were comprised of the vicious diet/binge cycle. For weeks or months, I would try out a new fad diet to only give up a short while later and begin eating everything in sight. Throughout middle and high school I was a multiple sport athlete and therefore very active, but following high school, I exercised very infrequently. In the fall of 2015, I came across fitness trainer Kayla Itsines account while scrolling through Instagram and learned about her BBG (Bikini Body Guide) program. After learning more about her focus on the mental side of fitness and health and discovering the BBG community, I became inspired to make a long-lasting change.

My exercise plan:Almost two years ago I started the BBG (Bikini Body Guide) program, which revolves around three 28-minute resistance (or HIIT) workouts a week. It also incorporates three to four low intensity workouts per week, which can be any 35 to 45 minute low-impact exercise of your choiceeven something as simple as going for a walk. I used the BBG guides for about a year and a half, and have since tried to mix it up by taking cycling classes at Flywheel, weight lifting, andgoing on walks/jogs. Once in a while I like to throw some yoga and dance fitness into the mix as well. Ive realized that its so important to find a type of exercise that you enjoy, otherwise, it may not be sustainable. On average, I exercise five to six days a week; I like to get my workouts done in the morning before work, so that way I can never say that I have no time or that something more important came up.'

My healthy eating plan:The biggest change Ive made has been adopting more of a paleo lifestyle by eating less processed foods and instead eating more fresh fruits and veggies, protein, and healthy fats. However, I have to confess that I dont stick to the paleo diet 100 percent, and I havent banned a single food from my diet. If Im truly craving a treat, I will have it in a small portion. In the past, Ive found that completely restricting a particular food/food group altogether leads to binges later down the road (at least for me).Another big change to my diet was switching out Diet Coke for seltzer water (black cherry is the best!), though I do admit to having a Diet Coke once every few months if Im truly craving it. I know this sounds incredibly clich, but its important to have balance.

I like to get my workouts done in the morning before work, so that way I can never say that I have no time or that something more important came up.

How I stuck to my goals:Almost two years ago, I found the BBG community (on Instagram) as my source of inspiration to get me started. Several months after making a fitness account of my own, I ended up meeting some of the girls in real life. We quickly became friends and to this day we continue to get together for workout classes or just for fun! Ive come to understand the importance of surrounding yourself with people who have health and fitness goals similar to your own. Ever since making a lifestyle change and being consistent with my meal prepping and fitness routine, it has become second nature to maintain a (mostly) healthy lifestyle and continue reaching my goals.

How my feelings about myself have changed:Before making a lifestyle change, I would often become upset because I didnt feel comfortable with the way I looked or how I felt in certain clothes. I wont lie and say I never feel that way anymore, but those feelings are now few and far between. After becoming consistent with my health and fitness routine, I quickly noticed improvement in both my mental and physical state, energy levels, and overall happiness.

One piece of advice: My biggest piece of advice would be to ensure consistency! Meal prepping is a great way to make sure youre not making impulse decisions when it comes to food. As for your exercise routine, try to find something that you enjoy so that it doesnt feel like a chore. If you get bored easily, you should switch up your workouts from time to timejust make sure you remain consistent in doing something that works for you.

This interview has been edited and condensed.

Associate Editor

Caroline Cunningham joined Washingtonian in 2014 after moving to the DC area from Cincinnati, where she interned and freelanced for Cincinnati Magazine and worked in content marketing. She currently resides in College Park.

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How I Got This Body: Less Fad Dieting and Diet Coke, More Seltzer and Fitspo Friends - Washingtonian.com

What it is: Otherwise known as the caveman diet, Paleo is a popular diet plan in which followers eat only foods that our hunter-gatherer ancestors would have consumed. Founder Loren Cordain, Ph.D., says that because Paleo is more in line with what our genetic ancestors ate, the lifestyle helps people minimize their risk of diseases and lose weight. A Paleo diet is rich in meats, fruits, vegetables, seafood, and nutsbut low in grains; dairy; added salt; and legumes such as peanuts, beans, lentils, and soybeans. (Want to know more? Check out our beginner's guide to going Paleo.)

What that means for your skin: Lets just say theres a reason many beauty supplements contain protein-rich formulas: Proteins are essential for healthy skin. [They] are broken down into amino acids, which are the building blocks for all of the proteins found in the skin, hair, and nails, as well as in the rest of the body, explains Hadley King, M.D., dermatologist at SKINNEY Medspa in New York City. So just as protein is the key to building muscle, its also necessary for building up collagen for healthy, elastic, strong skin.

But protein isnt the only dietary staple a Paleo-rich diet can provide. Sufficient healthy fats are necessary for the barrier function of our skin, King says. Translation: Healthy fats from foods such as olive oil and avocados can help your skin stay hydrated and protected from the elements.

Of course, one thing to keep in mind when you're eating a protein-rich diet is the type of meat. Theres still some concern around hormone-treated poultry, explains S. Manjula Jegasothy, M.D., CEO and founder of Miami Skin Institute. Foods that are high in exogenous [external] hormones, such as those extra-large, nonorganic chicken breasts and other animal proteins that have been treated with hormones on the farm, have been linked to higher overall cortisol levels, she says. Higher cortisol levels can mean higher testosterone and estrogen or progesterone levels, which potentially lead to acne, she explains.

Ultimately though, as long as your dietary restrictions dont result in a deficiency of any particular vitamins, minerals, or other nutrients, then following a Paleo diet will actually be good for your skin, King says, adding that avoiding added salt might also lead to decreased puffiness (a.k.a. no under-eye bags from that late night out).

See the rest here:
Paleo? Whole30? Here's How These Popular Diets Affect Your Skin - Greatist

Wolfing down a mountain of fruit and vegetables every day offers no more benefit in staving off death than eating just three to four portions, researchers have found, adding that the findings could have important ramifications for those on low incomes.

The World Health Organisation currently recommends individuals eat at least 400g of fruit, vegetables and legumes plants such as peas and beans each day, although recent studies have suggested as much as 800g should be consumed to reduce the risk of stroke, heart disease and premature death.

But the latest study, drawing on data from more than 135,000 participants all over the world, has revealed that eating as little as 375g can be sufficient a quantity corresponding to three 125g portions as by measured by the US Department of Agriculture, or just under five portions judging by the WHO definition of 80g each.

The researchers say the findings could prove valuable for those from low or middle-income countries where fruits and vegetables are expensive, noting that the extra quantity needed to meet WHO targets can put a substantial strain on individuals finances.

That 25g [difference] is about 2% of total household income in low-income countries, said Victoria Miller, first author of the research from McMaster University in Canada.

However, she added that doesnt mean we should stop striving for a diet high in fruit and veg.

In western countries like North America and Europe we dont want to suggest that [people] should start eating less fruit and vegetables we think that it is part of an overall healthy diet and there is benefit from eating more.

Writing in the Lancet, the international team of researchers describe how they recruited participants over a 10-year period from 2003. All were free of cardiovascular disease and were aged between 35 and 70 years old, with their locations spanning 18 countries including the west, the Middle East, China, Africa and south-east Asia, where little data has previously been collected.

When enrolled, participants were quizzed on their frequency of eating various foods, including region-specific dishes, allowing the researchers to determine the quantity of fruits and vegetables and corresponding nutrients eaten each day. Fruit juices, as well as potatoes and other tubers including cassava, were excluded.

The participants were followed for between 5.5 and 9.3 years, with their health tracked at least every three years.

Taking into account a host of factors including participants age, sex, education, smoking status and physical activity, the results reveal that eating a combination of fruit, vegetables and legumes helps lower the risk of dying from non-cardiovascular diseases such as cancer, as well as the overall risk of death. Fruit consumption alone was also linked to a reduction in the risk of cardiovascular death.

But the team found the greatest impact was for those who ate between 375g and 500g a day, with a reduction in overall risk of death by 22% compared with those who ate less than 125g a day. No further reduction in risk was seen when even more fruits and vegetables were eaten.

The team say the findings chime with those from the study that suggested eating 10 portions of fruit and veg a day, pointing out that study found that beyond eating about 400g a day, only modest addition health gains were observed.

While the researchers admit the study had its limitations, not least that participants were only asked once about their fruit, vegetable and legume eating and that different methods for cooking vegetables werent taken into account, they say the study could prove valuable to those living in low-income countries or on a tight budget.

Even a small reduction from 400g to 375g a day may have important implications on household spending and food security in poorer countries, the authors note.

Writing in an accompanying editorial, Estefania Toledo and Miguel ngel Martnez-Gonzlez from the University of Navarra welcomed the research but said that it was important to consider fruit and vegetables as part of a wider diet.

Increased consumption of fruits and vegetables should be at the expense of reducing other foods and drinks, such as sugar-sweetened beverages, red and processed meats, saturated and trans fat, refined cereals, and sugar-rich desserts, they write, not in isolation or as a mere addition to the rest of the dietary pattern.

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Life-saving fruit and vegetable diet need only be three portions study - The Guardian

Floyd Mayweather, Jr. beat Conor McGregor in a boxing match this weekend in Vegas. However you feel about either boxer, or the money- and testosterone-drenched exercise that the two took part in, Mayweather remains undefeated, the best in the ring. As for his preparation and diet leading up to the fight, like any legitimate athlete, he is fueled by a steady supply of spaghetti bolognese.

Mayweather's chef, J. Santiago, gave TMZ the run-down on his diet before matches, and apparently the boxer is so "obsessed" with spaghetti bolognese he ate it almost every day before facing McGregor. Mayweather also typically eats protein-rich breakfasts that include eggs, home fries, grits, pancakes, and meats like bacon, turkey sausage, turkey ham, and turkey kielbasa.

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To make weigh-in on Friday, Mayweather had to forgo the breakfast spread, sticking to just two bananas and water. That was enough to slim him down to 149.5 pounds, just in time to fight Saturdaythe limit was 154 pounds.

McGregor, who weighed in at 153, said at the time, "[Mayweather] looks like dog shit, you know that. He looks blown up, full of water. He's not going to keep my pace. Trust me on that. That's the worst shape I've ever seen him. He looks blown out, out of shape. I'm going to breeze through him. Trust me on that." This obviously was not the case, thanks to spaghetti bolognese, protein, and the most lucrative boxing match agreement to ever befall the two totally legitimate fighters.

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Floyd Mayweather Prepared for His Historic Fight by Eating Pasta - Esquire.com

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Question:

What if my spouse wants me to go on a diet with him, but he is the one with a weight problem and I dont feel the need to change my eating habits?

First, I would encourage you to think about why your husband may want you to be on the diet with him. I am guessing it is likely because he may want support. It is difficult to change eating habits when there are tempting sugary or fatty foods in the house so it is often easier for a person to make lasting changes when the whole family agrees to make changes as well. That being said, it is not necessarily fair to ask you to adhere to a diet if you do not want to participate. I would suggest doing the following to further explore this issue with your husband.

To find more tips from Anastasia Pollock go to lifestonecenter.com

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Ask a Therapist: What if my spouse wants me to diet with them, but I don't want to? - fox13now.com

I first developed eczema in seventh grade. For me, it meant that at 12 years old, the skin around my eyes became red, swollen, dry, and peeling and stayed that way, on and off, for the rest of my life.

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My doctor in middle school, and the dermatologists I saw later, prescribed a topical steroid cream. That stuff isn't really meant for long-term use, so I would try to only apply a little bit. It didn't help much, anyway. I just got used to applying a ton of makeup to distract people from what was happening on my eyes.

Then, a few years ago, I came across a book called The Plan, by Lyn-Genet Recitas. It's a diet book that promises to work by decreasing chronic, low-grade inflammation. I've always been interested in wellness I like working out and keeping an eye on what I eat so I decided to give it a try.

CHECK OUT THE BOOK: The Plan, $8.99; Amazon.com

Her book teaches that certain "healthy" foods might not work for everybody. Before, I had worked with a personal trainer who advised me to eat meat and egg whites, just a ton of protein. Her book teaches that stuff like Greek yogurt or protein powder isn't necessarily healthy if it makes your own unique body feel bad. And it's true: When I listened to my trainer and focused on meat, my skin went out of control.

I followed the book's three-week meal plan, and within a month, I dropped 15 to 20 pounds. I found that whenever I strayed from the exact foods she suggested, the weight would creep back on. The idea behind it is to eliminate any foods that might be inflammatory, starting with taking out meat and dairy products and then slowly adding them back in. It wasn't hard to eat so strictly; I thought I'd be hungry all the time, but I wasn't. What was hard was the time it took to prepare everything. That's where I got off track. I just didn't have the time.

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Then, last year, I decided to re-read The Plan and do more than just follow her exact diet. I followed the real science of it, and tried examining the foods that made me feel bloated or tired or cranky after I ate them. I started with a vegan diet and studied the precise foods from there. Within four days, my eczema was gone and now it's actually stayed away for good.

The hardest part of the anti-inflammatory diet is going to restaurants. It's shocking how often dairy sneaks into things! Even when your order veggies, they're coated in butter. But I enjoy cooking, so as long as I'm home I find the diet super easy to follow. Something I learned from the book is that it's not about the amount of food or the amount of calories you're consuming. It's about whether or not a food works for you. If it causes inflammation, then your histamines go up, which causes cortisol levels to spike, which means your fat is stored more permanently to protect you, which can mess up your hormones and your thyroid. It's this chain reaction caused by foods that your unique body can't handle. But once you find the foods you can handle, you can eat them in abundance. I never feel restricted.

It's a bit more time-consuming to plan meals and always be cooking for yourself, and it can be more expensive to buy fresh produce all the time. But meat and dairy are expensive, too, so I find that eliminating those means my grocery budget stays about the same.

Yes, I've lost weight, but the numbers I notice even more are the inches. I lost inches off my stomach, and it's so much flatter because I never feel bloated. I have more energy and never feel that sleepiness after eating, or that grouchiness. And of course, my skin is great now, finally. I'm never going back.

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I Lost 20 Lbs On The Anti-Inflammatory Diet And Fixed My Skin Forever - Delish.com

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