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What do all of these diets have in common? They stress reducing or eliminating processed foods, and focus on meals full of fruits, vegetables, beans, lentils, whole grains, nuts and seeds.

The Dukin and keto diets, which stress eating high-protein or high-fat foods with minimal carbohydrates, came in last and next-to-last in the diet rankings. Those diets are typically rated poorly by experts because they are extremely restrictive, hard to follow, and eliminate entire food groups, which is not recommended by dietary guidelines.

To judge the diets, a panel of experts in heart disease and diabetes, nutrition, diet, food psychology and obesity reviewed research about the diets from medical journals, government reports and other resources.

"We've convened a panel of 24 experts who live and breathe diet, weight loss and obesity," said Angela Haupt, managing editor of health at U.S. News & World Report.

"They score each diet on a number of different measures: how easy it is to follow, how likely it is to lead to long-term weight loss, how healthful and safe it is, and how effective it is at preventing or managing chronic conditions like diabetes and heart disease," she said.

More top honors for Mediterranean diet

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple.

Best overall diet for weight loss

For this category, the panel of experts looked at a diet's short-term and long-term weight loss success, weighing both equally. The popular WW (Weight Watchers) tied with the Flexitarian diet for top honors.

Weight Watchers, which also won first place in the best commercial diet category, has an important component needed in any successful diet: support. In addition to in-person meetings and optional one-on-one consultants, the plan offers an online community.

New diets evaluated

Four new diets were added to the rankings this year, Haupt said: the Autoimmune Protocol diet (AIP), the Gut and Psychology Syndrome diet (GAPS), the modified keto diet and the Noom diet.

"Among all these, Noom performed the best -- No. 12 overall, which is impressive for a newcomer," Haupt said.

Similar to WW, Noom provides support groups where dieters can "help each other with everything from how to curb distracted eating to how to make plain old water more fun," Haupt said.

However, the new version was panned by the experts, coming in 35th, just slightly better than the traditional keto's ranking of 37 out of 39 diets.

Keto 2.0 "allows for slightly more wiggle room on what you eat, but experts said it is still way too restrictive," Haupt said.

The Gut and Psychology Syndrome diet, or GAPS, is for people with an odd spectrum of conditions: severe digestive and immune system issues, learning disabilities and serious neurological conditions.

Best diet for quick weight loss

The quick weight loss category is for the person who needs to lose a few pounds for a special occasion, as the diets were evaluated for only a two-month period. It's not meant to be recommended as a long-term diet or lifestyle, according to U.S. News & World Report.

The HMR program is a weight loss and lifestyle-change program designed to reduce calories via meal replacements that include added fruits and vegetables. The starter kit is just shy of $200 and includes 70 servings of HMR shakes and entrees, support materials, weekly group coaching and free shipping.

CNN contributor Lisa Drayer, a registered dietitian, is concerned with any type of diet that is too restrictive in food choices and worries about the role of ready-to-eat meals, shakes and snacks.

"They're not necessarily teaching you how to eat healthfully on your own and how to make healthy choices," she told CNN in a prior interview, adding that she had seen this happen all too often in her own clients.

"They were so severely restricted, and they didn't know how to incorporate other foods back into their diets in a reasonable way," Drayer said. "So they not only regained their weight back, but they gained even more weight than where they started, which is really distressing."

Getting started on the Mediterranean diet

Want to make the Mediterranean diet one of your goals this year? Get started by cooking one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build your non-meat meals from there.

Grains that have changed little over the centuries, known as "ancient grains," are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelt, Kamut (a wheat grain said to be discovered in an Egyptian tomb) and teff (an Ethiopian grain about the size of a poppy seed) are some examples of ancient grains.

When you do eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry.

And rethink dessert. Mediterranean cultures close out their meals with fruit that's in season.

If you tire of eating raw fresh fruit, get creative. Poach pears in pomegranate juice with a bit of honey, then reduce the sauce and serve over Greek yogurt. Grill pineapple or other fruits and drizzle with honey. Make a sorbet out of fruit, including avocado (it's really a fruit). Stuff a fig or date with goat cheese and sprinkle on a few nuts. Create a brown rice apple crisp or even a whole-wheat fruit tart.

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Mediterranean diet named best diet for 2021 - CNN

New year, new lifestyle change? Try the Mediterranean diet.

For the fourth year in a row, the Mediterranean diet continues to be named the best overall diet, according to U.S. News & World Reports annual ranking.

The Mediterranean diet which consistently is backed by studies that have found a correlation with decreased risk of disease also nabbed the No. 1 spot for best diets for healthy eating, easiest diets to follow, best diets for diabetes, best plant based diets and best heart-healthy diets.

The diet focuses on heart-healthy foods that typically are eaten in countries within the Mediterranean region. It guides people to eat plenty of plants and foods that are low on bad cholesterol, such as legumes, nuts, wheat, fruits and veggies. For example, you replace butter with healthy fats like olive oil, salt with herbs and spices, red meat with fish and poultry.

And its totally cool with this diet to have a glass of red wine on occasion.

In one of the largest and longest studies that looks at the diets effect on gut bacteria, published in February 2020 by the British Medical Journal Gut, researchers found that the Mediterranean diet could have a positive effect within just one year for older adults by reducing the bad bacteria and increasing the good.

In second place behind the Mediterranean diet, the DASH and flexitarian diet tied for Best Overall Diet. The DASH diet short for Dietary Approaches to Stop Hypertension is the government-backed plan aimed at helping followers lower their blood pressure. The flexitarian diet is a modified vegetarian diet in which you still can eat animal products in moderation.

With the COVID-19 pandemic upending our lives, some turned to social media to joke about the quarantine 15 after reaching for comfort food during times of uncertainty and stress.

Dr. David Katz, one of the panelists who weighed in on the diets says that, though COVID-19 has been overriding health concern for this past year, its important to remember that a healthy diet not only influences everything about our health over a lifetime, but it acutely affects the function of our immune system and exerts an outsized influence on risk factors related to COVID.

Read more at usatoday.com

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Best diet? Experts say its the Mediterranean diet - Chicago Sun-Times

When did the DASH diet start?

Initially introduced at a meeting of the American Heart Association in 1996, the DASH diet was published in the New England Journal of Medicine in 1997, according to a diet review from the Harvard T.H. Chan School of Public Health.

To test the effects of dietary patterns on decreasing blood pressure, the DASH trial randomly assigned 456 people to three different diets: a standard American diet, which served as the control, a fruits and vegetables diet, and a combination diet rich in fruits, vegetables, nuts. It was also high in low-fat dairy foods with decreased amounts of saturated fat, total fat and cholesterol. Results showed the combination diet had a greater reduction in blood pressure than the other two and contributed much of the scientific basis for the Dietary Guidelines for Americans 2010 and later editions, the school reported.

What do you eat?

You dont need any special foods to go on the DASH diet, the NHLBI reported. Instead, the plan focuses on daily and weekly nutritional goals. Participants consume vegetables, fruits, and whole grains. They also eat fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils. Limits are placed on eating foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut and palm oils. Partakers are also urged to limit consumption of sugar-sweetened beverages and sweets.

Is there exercise involved?

The NHLBI encourages those who are on the DASH diet are encouraged to be physically active, which will aid in helping to prevent and control high blood pressure. Studies show that the diet is more effective at lowering blood pressure when paired with exercise, too.

What are the pros?

Verywell Fit reported you can expect to see a drop in your blood pressure on this diet. You may also be able to lower LDL cholesterol and enhance other risk factors for cardiovascular disease. The diet has also been shown to be effective in managing diabetes. Studies have also found health benefits in reducing sugar intake and scrapping sodium-heavy foods and highly-processed meals in favor of more fruits and vegetables.

Are there any cons?

Still, U.S. News reported that theres a lot of grunt work with the diet and it can be pricey. A 2013 study also showed that it may be difficult to stick to the DASH diet. It was discovered that people needed more than simply counseling without food supplies to maintain the diet.

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Curious about the DASH diet? Heres what to know - Atlanta Journal Constitution

Diet influences numerous aspects of health, including weight, athletic performance, and risk of chronic diseases, such as heart disease and type 2 diabetes. According to some research, it may affect mental health, too.

Anxiety and depression are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), depression could be one of the top health concerns in the world by 2030.

Therefore, it is not surprising that researchers continue to search for new ways to reduce the impact of mental health conditions, rather than relying on current therapies and medications.

Nutritional psychiatry is an emerging area of research specifically looking at the role of nutrition in the development and treatment of mental health problems.

The two main questions that researchers are asking in relation to the role of nutrition in mental health are, Does diet help prevent mental health conditions? and, Are nutrition interventions helpful in the treatment of these conditions?

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Several observational studies have shown a link between overall diet quality and the risk of depression.

For example, one review of 21 studies from 10 countries found that a healthful dietary pattern characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods was associated with a reduced risk of depression.

Conversely, a Western-style diet involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables was linked with a significantly increased risk of depression.

An older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.

More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars.

Interestingly, researchers have noted similar findings in kids and teenagers.

For example, a 2019 review of 56 studies found an association between a high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence.

However, it is important to keep in mind that while observational studies can show an association, they cannot prove cause and effect.

Also, even with randomized controlled trials, there are several limitations when it comes to nutrition research studies, including difficulties with accurately measuring food intake.

Researchers often rely on participants recalling what they have eaten in previous days, weeks, or months, but no ones memory is perfect.

The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited.

The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression.

Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment.

The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. It also allowed for moderate amounts of red meat and dairy.

At the end of the study, those in the diet group had significantly greater improvements in depression symptoms. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.

Furthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.

Although these results seem promising, the SMILES study was a small, short-term study. As a result, larger, longer term studies are necessary to apply its findings to a larger population.

Replicating the findings is important because not all research agrees with them. For instance, in a study that recruited 1,025 adults with overweight or obesity and at least mild depressive symptoms, researchers investigated the impact of both a multinutrient supplement and food-related behavioral activation on mental health outcomes.

The scientists found no significant difference in depressive episodes compared with a placebo after 12 months.

In the same year, though, a meta-analysis of 16 randomized controlled studies did find that dietary interventions significantly reduced symptoms of depression, but not those of anxiety.

It is, therefore, difficult to draw solid conclusions from the existing body of research, particularly as the type of dietary intervention under investigation has varied greatly among studies.

Overall, more research is needed on the topic of specific dietary patterns and the treatment of mental health conditions. In particular, there is a need for a more standardized definition of a healthful diet, as well as for larger, long-term studies.

In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health.

Scientists have found links between low levels of certain nutrients such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D and worsening mood, feelings of anxiety, and risk of depression.

However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.

For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.

Omega-3 fatty acids are essential fats that play a key role in brain development and cell signaling. An article in Frontiers in Physiology discusses how they reduce levels of inflammation.

Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.

While more research is still needed, in 2018 and 2019, reviews of randomized controlled trials found omega-3 supplements to be effective in the treatment of anxiety and depression in adults.

However, as with vitamin and mineral supplements, it remains unclear whether omega-3 supplementation can help improve mood in most individuals or whether it is primarily effective in those with the lowest intake of omega-3s.

Overall, when it comes to taking supplements for mental health, there is still a lot we do not know, including what the optimal doses are for various populations and the long-term safety and effectiveness.

Therefore, experts recommend acquiring the majority of these nutrients through a healthful and varied diet. Anyone who is concerned that they are unable to meet their nutrient needs through diet alone should speak with a doctor to discuss whether supplements may be helpful.

While there is a need for further research, observational studies suggest, overall, that there is a link between what people eat and their mental health. Why nutrition may have this effect is still unknown, though.

There are several theories on how diet may influence mood or the risk of conditions such as depression and anxiety.

Some scientists believe that the inflammatory effects of certain dietary patterns might help explain the relationship between diet and mental health.

Several mental health conditions appear to have links with increased levels of inflammation. The authors of journal articles in Frontiers in Immunology and Current Neuropharmacology discuss this relationship.

For example, diets associated with benefits for mental health tend to be high in fruits, vegetables, whole grains, and healthful fats all of which are foods rich in anti-inflammatory compounds.

A review of observational studies supports this theory, as diets high in antioxidants and anti-inflammatory foods were associated with a reduced risk of depression.

Still, the exact relationship between diet, inflammation, and alterations in mental health is not well-understood.

Another possible explanation is that diet may affect the bacteria in the gut, which people often refer to as the gut microbiome.

Ongoing research has found a strong link between gut health and brain function. For example, healthy bacteria in the gut produce approximately 90% of the neurotransmitter serotonin, which affects mood.

Furthermore, early research shows a potential link between a healthy gut microbiome and lower rates of depression.

As diet plays a major role in the health and diversity of the gut microbiome, this theory is a promising explanation for how what we eat may be affecting our mental well-being.

Finally, there is the possibility that diet plays a more indirect role in mental health.

It may be that individuals with healthful diets are more likely to engage in behaviors that are also linked with a reduced risk of mental health conditions, such as engaging in regular physical activity, practicing good sleep habits, and refraining from smoking.

It is important to keep in mind that many factors can influence both eating habits and mental health.

According to MentalHealth.gov, factors that can contribute to mental health conditions include biological factors, such as genetics, life experiences, and family history. Socioeconomic status can also affect mental health, as can access to food and overall diet quality.

Mental health can, in turn, affect eating habits. For example, it is not uncommon to turn to less healthful foods, such as sweets or highly processed snack foods, when feeling angry or upset.

Similarly, many antidepressants and anti-anxiety medications can increase appetite and cravings. In both of these situations, struggling with mental health can make adhering to a healthful diet more difficult.

Overall, while diet may be an important factor for mental health, it is important to remember that many other aspects of life can also contribute to mood.

The study of nutrition and how it affects mental health is ongoing.

And while more research is needed, current studies suggest that we may have some influence over our mental health through our food choices.

Still, we need to keep in mind that diet is just one piece of the much more complex topic that is mental health.

As a result, it is important for anyone who is experiencing depression or anxiety symptoms or has general concerns about their mental well-being to work with a trusted healthcare provider to develop a personalized treatment plan.

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Nutrition and mental health: Is there a link? - Medical News Today

People take the beginning of a new year as a chance to try something new, set some goals, and reevaluate their routines. For some people, that means changing up their eating habits or trying out a new diet to see what sticks. One of the most popular diets is the Whole30, which some people consider a short-term undertaking that may become a way of life. If you're looking to try it out for yourself or you're curious as to what it entails, here's everything you need to know.

For starters, the Whole30 diet is intended to last for at least 30 days (hence the name!), making it approximately a month-long routine of ridding your diet of any possible "trigger foods." These foods include things like added sugar of any kind, alcohol (not even for cooking), grains, legumes, dairy, baked goods, junk food...and it is advised for people to not step on the scale for the duration of the 30 days. Keep in mind that seasoning and sauces with any of the off-limit foods are totally allowed, so you don't have to worry about meals being bland or tasteless. The concept of eliminating "trigger foods" is rooted in the belief that in order to find out what food may not respond well with your body, you must totally rid your diet of them.

To get the best results, according to the Whole30 website, those who opt in must fully commit for the entire 30 days which means no cheat days and no sneaking bites of any off-limit foods. There is no need to count calories or weigh yourself throughout the duration of the diet because it is thought to be a full body reset rather than a weight-loss program, though many testimonies say healthy weight loss was an inadvertent side effect.

After the 30 days are up, the diet suggests individuals reintroduce foods consciously in order to uncover which ones were causing things like bloating, stomach pain, migraines, moodiness, cravings, and more. The process of reintroduction should take anywhere from 10-to-30 days and should reinstate each food group one at a time while keeping the rest of your diet Whole30 compatible. In between each food group reintroduction, you should give yourself two days of strict Whole30 eating to calm any reactions.

During this part of the diet, you can assess your body and mind and use process of elimination to see which foods may be causing adverse reactions when consumed. From there, the goal is that the 30 days of dieting and the following days of reintroduction will help you recognize what foods you should cut from your diet to keep your body healthy and happy.

You can read the in-depth rules, advice, and testimonies on the Whole30 website and for recipe inspiration, check out our easy Whole30 breakfast ideas and Whole30 dinners.

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An Introduction To The Whole30 Diet? - What Is The Whole30 Diet? - Delish

The Monitor is a weekly column devoted to everything happening in the WIRED world of culture, from movies to memes, TV to Twitter.

If you believe Netflixs numbersand theres no reason why you shouldnt63 million households have watched Shonda Rhimes new sexy Regency drama Bridgerton. Thats a freaking lot of people, more than watched the finale of Friends. Meanwhile, Wonder Woman 1984s debut on HBO Max has reportedly lured new subscribers to the service, and Disney has plans to roll out scads of new Star Wars and Marvel shows in the coming months. Streaming, it seems, rules the media landscapeso much so that it's easy to imagine a day when settling in to watch some TV just means service-surfing between the hot new binge-able show and a series of the latest films, live TV be damned.

But there's one thing our binge-watching habits will never replace: the news.

Perhaps Im biased because, well, I work in the news business, but Wednesday, as Washington, DC, descended into chaos as pro-Trump rioters stormed the US Capitol, I turned on the TV. Not Netflix or Hulu on the TV. Live TV. CBS, MSNBC, CNNI played remote roulette with all of them looking for updates. Yes, Twitter and the internet became fonts of information too, but for 24 hours after the insurrection began, if the TV was on, it was tuned to the news.

A lot of the last year has been this way. WhileCovid-19quarantines have made television one of the more dominant mediums around, theyve also altered the diet of what we watch within that medium. Pre-pandemic, people could watch movies in theaters, TV shows on Netflix, and live events at concert halls, clubs, and stadiums. Now, all of those things are channeled through televisions (or, in some cases, through smartphones, laptops, and other devices). Our definition of what it means to "watch TV" has changed a lot over the last few years, moving from appointment television to on-demand viewing. But there are still parts of old-school, live TV that have stuck around and even gained new life. Sports will always have an audience, but news has become even more vital in the last year. Even as folks have clamored for escapist programming, the news has done well. Broadcast, cable, and pay networks may have had a bruising year, but cable news flourished. No longer just checking the headlines on their phones during a commute or while waiting to meet a friend, people watched the days events on live TV. A lot.

Will it always be this way? Thats harder to tell. One can only hope that one day people won't feel the need to stay glued to their screen for updates on a worldwide pandemic or riots in the streets. As the Covid-19 vaccines roll out, it'll also become easier for people to move away from their TVs and spend time in restaurants and theaters again. But even then, the habits folks have formed over the last year may be hard to change. They'll be used to watching new blockbusters on TV the day they hit theaters, they'll still check in with CNNor a bit of NBC News on Peacockin the midst of their latest Shondaland binge. At least for a while.

Bob Buchi, head of worldwide home entertainment for Paramount Pictures, recently told Variety that while the events of 2020 were an anomaly, his studio had been able to distribute content on other platforms, and all of these optionsincluding traditional theatrical distributionwill continue to coexist in a post-pandemic world. That seems true. But even as Covid-19 vaccines roll out and some new normal is established, its hard not to imagine many peoples media diets wont be forever changed. At the end of last year, the only thing on cable more popular than Rachel Maddow was the NFL. Thats huge. And while cable news may be less engrossing when its not constantly responding to Trumps tweets, its just as likely that the last year has made news junkies of us all.

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Your Media Diet Will Never Be the Same - WIRED

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From Men's Health

In a new episode of the transformation webseries Brand New Me, mom of two Krista Francis shares the story of her dramatic weight loss journey. "I've been morbidly obese since I was a teenager," she says, adding that she had become dependent on food as a source of "emotional satisfaction."

Krista's weight gain continued into adulthood, and then into motherhood, when she had her daughter Adalie and her son Ezra, who was born with cerebral palsy. "He's had many surgeries over the years, and he needed a mom that was going to be able to take care of him appropriately," she says. The turning point came when Ezra was still a baby, and Krista realized that she couldn't fit through the door while carrying him.

"I felt diminished," she says. "I felt very embarrassed, just disappointed in myself that I had got to that point that not only could I not fully take care of some basic needs, but I couldn't help my son in the moments when he really needed me. That was a very big realisation for me that I needed to change my life."

Over the next three and a half years, Krista changed her diet and committed herself to losing weight and improving her personal health and fitness, so that she could be there for her children. In doing so, she discovered a love of exercise that she never knew she had, and going to the gym and working out have become an integral component in her new lifestyle.

"That is a part of who I am now," she says. "I work out five days a week. If I could work out seven days a week, I would."

She enjoys deadlifting and squats in particular, and now has aspirations to celebrate and showcase her transformation by competing in physique shows.

"My interest in bodybuilding sparked probably after the first year and a half of being in the gym," she says. "I want to be able to show other people that it is possible, that you can go from this to a completely different mental attitude and discipline... There's always an opportunity to be better, and do better, and you're going to fall along the way, and that's OK, but you don't give up. You keep going."

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The Workout and Diet That Helped This Woman Lose 248 Pounds and Get Swole - Yahoo Lifestyle

My name is Kyla (@thegalaxxygoddess), and I'm 30 years old. I'm from Saskatchewan, Canada, and I work in office administration. After realizing my weight was holding me back, I started following a keto diet and practicing intermittent fasting, and over time, lost 105 pounds.

I started to put on weight fast after moving to a new city and beginning college. I wasn't making balanced decisions with food and gradually started eating worse and worse over the years. I also lived a sedentary life. I indulged in fast food and sugar the most, and I made worse food choices when I was stressed.

At 24, I hit my heaviest weight of 308 pounds. I was starting to feel achy and tired, which wasn't normal for me. But since I put the weight on over time, it wasn't obvious to me that my weight was the reason I wasn't feeling great. I was also starting to have knee pain pretty regularly. That really brought my weight to my attention, and I knew I had to start working on my health and live a less sedentary lifestyle.

Then, while on a vacation in September 2014, I had trouble with the amount of walking we were doing. I had to take breaks as we were sightseeingit was not the way I wanted to live. So I took my first stab at my weight-loss journey and lost 50 pounds in 2015. However, my weight loss didnt stick.

My *real* turning point came this year in July 2020.

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In July 2020 I chose to go the keto and intermittent fasting route after doing a lot of research. For me, this combination worked quite seamlessly.

I never intended on doing keto long-term (I couldn't go without bananas!). However, it helped quell my sugar cravings, which was my main problem. Now I am sugar-free, besides natural sugars from fruit.

I have now adjusted my way of eating from following the keto diet to simply focusing on eating whole foods. This is a better long-term way of eating for me because I don't want to go without certain fruits and healthy grains, but I'm so grateful for keto, as it jump-started my weight loss.

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The eating window I usually stick to is 12 p.m. to 6 or 7 p.m. Food has less of a grasp on me now. It really is just food, not good or bad. I don't obsess over it anymore.

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Breakfast: Fasting (water and coffee only)

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I also added in the Bowflex Treadclimber machine a few times a week. Now I am starting to work in weight training more regularly since I have my nutrition down.

I never got super regimented with a schedule for exercise. But now I am focusing on moving more in my daily life whenever possible and resting when needed.

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I had to keep gaining and losing to really figure out what worked for me. But I do feel that I have figured out the balance I need. I feel truly incredible entering my 30s. I feel more like myself, which has been the biggest gift of weight loss.

This weight-loss journey has honestly been a rebirth for me. It is changing my life in more ways than one, and I am excited just to fully experience my life now since before I know that I was not. I was just existing. I was ruled by my emotions and food. It really does not have to be that way. Now I know that I am in control of my life path more than I realizedand I won't give up on myself.

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I Switched From Keto And Intermittent Fasting To A Whole Food Diet To Maintain My 105-Lb. Weight Loss - Women's Health

Snuggled inside the blanket or soaking the winter sun with a cuppa hot chai or cappuccino us a must. Those honey smeared peanuts and sesame pattis are also a must-have in this season. But as you gorge onto mouth-watering and addictive delicacies, they not only affecting your weight but also your overall health. Experts list a few tips to follow in winters to keep safe from the pollution, the novel virus and adapt healthy eating:

Jaggery is a winter vitamin shot, with best warming ingredients its loaded with iron and other minerals which fortify the body against the winter chills. It is great for people with high blood pressure and helps in digestion, boosting haemoglobin and cleaning the body from within to breathe easy in this pollution. A small piece of jaggery in any form must be included to the diet in winters.

Intake of vitamin D as we have less exposure to sunlight is very important to keeps the bones strong and prevent dryness of skin. Vitamin D is also known for its effective immune strengthening benefits.

The immune system is constantly overburdened with toxins from fried food in winters thus it is advisable to detoxify the body by keeping a fast once a week or using herbs like cilantro in green smoothies or juices.

Garlic contains compounds that fight germs and helps to boost the immunity. Sulphur present in the garlic boosts the disease-fighting response of some types of white blood cells in the body when it comes in contact with any kind of viruses, which causes common cold and flu.

The active compound curcumin in turmeric fights infection and inflammation by preventing damage caused by free radicals. And to improve the bioavailability of turmeric dont forget to add black pepper which contains a compound called piperine, which when combined with turmeric, increases the absorption of curcumin by upto an astonishing 2000%.

Dry and sweet snacks such as panjeeri prepared during winters in the northern parts of our country is very warming and believed to help relieve body pains and opens up muscles and joints. One can make different versions of this using whole wheat, millets, sattu, or moong dal flour and to this, add ghee, nuts, dry fruits, and spices like cardamom, fennel seeds, saffron, and nutmeg.

Include green leafy and root vegetable like sarson, bathua, methi, palak(spinach), sweet potato, yam, carrots etc as they are packed with vitamins and minerals. Some common vitamins found in these vegetables are beta-carotene that can be converted in the body to vitamin A, B-vitamins, folate and vitamin C. They are also rich in magnesium, potassium and other minerals found in the local soil. When we eat whats in season we are not only helping the local agriculture but we are also eating food when it has its peak nutrient values, leading to overall health.

Winter millets like bajra, ragi and makai as they are good quality starch, high in protein and fibre. Also they are good for maintaining cholesterol levels and energy.

Citrus fruits like lemon, alma, orange and grapefruit are the juiciest and are loaded with vitamin C which help in boosting immunity and keeps the cough and cold away.

Kahwa green tea acts as an immunity drink, which helps to fight the winter by keeping us warm and free from any infection due to its ingredients like saffron, cinnamon, cardamom, almonds and bay leaves which are excellent sources of vitamins and minerals.

Good quality pure ghee generates instant heat and energy for the body to help keep the body warm and cleanse the body from inside. Ghee should be used instead of oils to make every day sabzi and roti.

Fresh turmeric root should be consumed in hot water or hot milk before sleeping as it is an Ayurvedic adaptogen and helps to keep the body immune and healthy.

Relax, enjoy and sleep well! Chronic stress, depression due to darkness weakens the immune system so enjoy life and sleep for 6-7 hours a day.

Inputs by Nutritionist Harleen Gulati and Clinical Nutritionist Ridhima Batra

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Change your diet with change of weather - Hindustan Times

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