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Dieting to lose weight is one thingand there are plenty of ways to do itbut the macro diet, specifically, is more than a weight loss strategy. Counting macros instead of calories helps you better understand your food, ensuring that you eat nutrient-dense meals to fuel your body and mind while potentially helping you lose weight in the process. So, how does counting macros for weight loss work?

Serious athletes have long paid attention to their macronutrientsalso known as macrosas a way to optimize their performance. But more recently, macro-focused diets (also known as flexible dieting) have become popular among fitness enthusiasts and people who want to keep their weight in check. The macro diet, not to be confused with the macrobiotic diet, is all about counting the percentage of macronutrientsthose being carbohydrates, fats, and proteinsin the diet and hitting a specific percentage target of the three, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

Meet the Experts: Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Amy Goodson, R.D., C.S.S.D., registered dietitian; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

So what is the macro diet all about and is it something worth trying? Here are the answers to all of your questionsincluding exactly how to get started.

The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrientsprotein, carbohydrates, and fatinstead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.

Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.

Most foods have two or even all three different macronutrients, but theyre categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.

Not all macronutrients are created equal. The quality and amount of different macronutrient groups might determine if your blood sugar falls or stays stable, if you have steady energy or are all over the place, and how much you eat at a sitting, says registered dietitian Amy Goodson, R.D., C.S.S.D. All of those things factor into how well youre able to stick to your healthy eating plan.

For example, here are healthy choices in every macronutrient category:

Carbohydrates: Healthy carbs are typically high in fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.

Proteins: Good picks for healthy, lean proteins: chicken, turkey grass-fed beef, fatty fish (like salmon and mackerel), eggs, and plant-based options like beans and chickpeas.

Fats: Satiating, healthy fats include olive oil, avocado, nuts, and seeds.

There are several benefits in counting macros versus counting calories. First, it may help you make more nutritious choices by forcing you to consider the quality of your food. For instance, lets say youre following a calorie-counting diet and are allotted 200 calories for your afternoon snack; that means you could eat something healthy like an apple and a tablespoon of almond butter, but it also means you could eat 200 calories-worth of a non-nutritious snack to satisfy your cravings. When youre counting macros, you need to choose a snack that would fit your macro plan.

And if weight loss is your goal, counting macros has one major benefit: People following a macro diet tend to eat a little more protein than the average eater. Protein requires more energy to digest and use than carbs or fat, plus it dampens your appetite, says Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss. So, a macros diet could help you feel more full between meals.

Perhaps the biggest benefit of a macro diet is having the flexibility to choose foods you truly enjoy, as long as it fits your macro plan. Finding a good balance of nutrient-dense foods is important, but choosing an IIFYM plan allows you the freedom for an occasional indulgence, which, for many people, makes it easier to stick to in the long-run.

In some cases, counting macros is easier than counting daily calories, but not always. It can be a simple process if youre following basic guidelines, like filling a specific portion of your plate with protein, carbs, and fat. But meeting specific number goals (like aiming for X grams of protein per meal) isnt really any easier, Goodson says. As with any diet plan that focuses on counting, it can be rather time-consuming and difficult to sustain for the long term, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. For the average person, a healthy style of eating should not have to involve math skills, she adds.

The macro diet also tends to turn meal and snack time into a puzzle. It creates a macros Tetris game of trying to find something to fill in exactly what you need for one macro without going over on the others, Fear says. That can be tough since very few foods are made up of just one macro. While a cup of plain, low-fat Greek yogurt packs 20 grams of protein, for instance, it also has 8 grams of carbs and 4 grams of fat.

Finally, the macro diet can exacerbate or lead to disordered eating. Placing a lot of attention on measuring, counting, and recording macros can fuel obsessive habits around food. A macros diet may feel more restrictive as you need to hit your targets each day, explains Prest.

In theory, macros dieting can help you lose weight. But its not any more effective than counting calories or even just paying attention to your portions, Fear says. And in practice, it can be a lot of work.

Still, its worth trying if the whole puzzle-piecing aspect sounds like fun to you. If its enjoyable as a game, then macros counting helps someone to continue eating in a certain way when they might otherwise get bored, Fear says. But if that kind of attention to detail feels like a chore or makes you anxious, it may be tough to maintain.

Being aware of macros, not counting, can benefit most individuals with weight loss, notes Gans. Including protein and fat, alongside a high-fiber carb, aids in satietyhelping an individual to be less hungry, she explains.

If you are someone with an eating disorder or recovering from an eating disorder tracking macros may not be appropriate, says Prest. Gans agrees that if a person has a history of an eating disorder, it would be ill-advised to follow any diet that has restrictions or rules, she adds.

That depends on your age, size, and activity level. Those who work out need a different amount of carbs and protein than someone who is more sedentary, Goodson says. But in general, these ratios are a good place to start:

Now that you know which macro ratio works best, you can figure out the actual number of macros you need and keep track of them in three basic steps:

Again, this depends on your age, size, and activity level, as well as your weight loss goals. Use a calculator thatll factor all of this in, like the National Institutes of Healths Body Weight Planner.

Once youve got your calorie count, you can use your macro ratio to determine exactly how many grams of protein, fat, and carbs to eat each day. This involves a little bit of math, but you can save time by using a macro calculator, like the one from freedieting.com. Using this tool, we were able to learn that a woman eating 1,500 calories who exercises for half an hour most days of the week would need 150 grams of carbs, 112 grams of protein, and 50 grams of fat daily.

Now that you know how much of each macro you need, youll have to keep track of the amounts that youre actually getting from your meals and snacks. Just like with calorie counting, the easiest way to do this is with a food tracker app, Goodson says. Most mobile applications that help you track and log foods should provide a macro percentage of your overall diet, says Prest. Popular macros tracking apps include:

The whole idea of a macro diet can be overwhelming. This kind of detail-oriented tracking definitely requires commitment, and like calorie counting, it can be particularly challenging if you go out to eat a lot.

An easierthough less precisealternative is to just rely on your eyeballs, Goodson says. If youre looking to get your macros in and hate tracking food, a good rule of thumb is to make a little over a quarter of your plate lean protein and about a quarter of your plate whole grains or starchy vegetables (like sweet potatoes). Fill the rest of your plate with non-starchy veggies, which, when it comes to macro counting, are considered carbs. As long as some of the items on your plate have added fat (like salad greens tossed with a vinaigrette or chicken roasted with olive oil), you dont need to worry about making a space for fat on your plate.

And if youre still hungry, fill up on more veggies, Goodson says. This method wont guarantee that your macros line up with a 30/30/40 breakdown, but itll still ensure you get a decent amount of protein at each meal and arent overdoing it on the starchy carbs. Just as important, itll help keep your portions in check. Both of those things can help you reach your weight loss goals.

If you are looking to count macros for weight loss, you should consider seeking the advice from a registered dietitian to help you customize the macro percentages based on your activity level, age, and goals, says Prest. You can find a registered dietitian nutritionist in your area for guidance and support at eatright.org.

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Marygrace Taylor is a health and wellness writer for Prevention, Parade, Womens Health, Redbook, and others. Shes also the co-author of Preventions Eat Clean, Stay Lean: The Diet and Preventions Mediterranean Kitchen. Visit her at marygracetaylor.com.

Madeleine, Preventions assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscienceand she helps strategize for success across Preventions social media platforms.

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Macro Diet 101: How to Count Macros for Weight Loss, Per Dietitians - Prevention Magazine

When you hear the term military diet plan you may assume it to be a method that preps soldiers for boot camp. But that is not the case. In fact, the military diet lacks any affiliation with the military, and does not adhere to the nutritional principles employed in actual military practices, explains Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer. So what is it, then? Below, dietitians explain, and more importantly, detail the restrictive menus potential dangers.

Meet the Experts: Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer and Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook.

The Military Diet is a three-day eating plan that promotes weight loss, says Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook. Its claim to fame is its potential ability to help followers lose 10 pounds in one week when they adhere to a strict diet plan for three days followed by eating within a caloric limit for the remainder of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories daily during the initial three days, says Andrews.

Andrews explains that although those who follow the military diet do so intermittently, others take more drastic measures and may adhere to the pattern for an entire montha plan that is said to result in weight loss of up to 30 pounds. However, as a registered dietitian, I strongly advise against pursuing such an approach, she says.

Essentially, the diet is low in fat and relies on calorie restriction to facilitate rapid weight loss, adds Andrews. Even during the four days off, individuals are encouraged to adhere to a low-calorie regimen of 1,500 calories or less.

Below are some examples of foods listed in the military diet:

Many fast foods, fried food, whole dairy products, sweets, and sugary drinks are avoided on the military diet, adds Manaker. Alcohol is also discouraged, as it provides empty calories and can slow down the bodys metabolic processes. Starchy veggies and white bread are also avoided.

Like most fad diets for weight loss, the military diet may help followers lose weight at first, however, due to its restrictive nature, the pounds are likely to return (and potentially even spike higher) when participants revert to their normal, everyday diets, says Andrews. This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run, she stresses.

As a result, the military diets effectiveness in the long term is questionable, Andrews continues. Therefore, it is advisable to seek guidance from a weight loss registered dietitian to explore more balanced and sustainable dietary approaches for long-term health and weight management goals.

The safety of the military diet is a topic of debate among health professionals, explains Manaker. While it may result in short-term weight loss, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over an extended period, she adds. It can potentially lead to nutrient deficiencies and does not foster long-term healthy eating habits.

If youre looking to lose weight, then the military diet should help you see results. But, it doesnt come without risk. In fact, the dietitians we spoke with for this story recommend against trying the diet.

Andrews says that the nutrient deficiencies associated with the restrictive diet can lead to health complications like fatigue, weakness, and impaired immune function, as well as mental and emotional drawbacks.

Individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits, she says. Furthermore, the preoccupation with food, strict dietary rules, and constant focus on caloric intake can contribute to an unhealthy relationship with food, leading to feelings of guilt, shame, and anxiety surrounding eating habits. In serious situations, those feelings can escalate into disordered eating, she adds.

The military diets official website outlines its three-day eating plan as follows:

Day 1:

Day 2:

Day 3:

During the four days off, its generally advised to consume a balanced, low-calorie diet, aiming for around 1,500 calories per day or less, Andrews explains. Its important to consult with a healthcare professional or registered dietitian before starting any new diet plan, especially one as restrictive as the military diet, to ensure it is suitable for your individual health and nutritional needs.

If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.

Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. Shes always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelors degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.

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Military Diet Plan: Pros and Cons of the 3-Day Weight Loss Method - Prevention Magazine

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From left: Namiko Bagirimvano accepts the Hoyt Purvis Award from GSIE Dean Ed Pohl.

The U of A Graduate School and International Education recognized staff and faculty members with the 2023 Hoyt H. Purvis Awards for Service in International Education during an event Monday in celebration of International Education Week.

The award recognizes a university faculty member, a university staff member and a staff member of the Graduate School and International Education for their outstanding service to the field of international education. The award is named in honor of Hoyt Purvis, a university professor who transformed international education at the U of Awho passed away this summer.

The winners were:

Bagirimvano serves as director of sponsored students and special programs, where she leads the university's efforts to facilitate the admission, support and repatriation of sponsored students at the U of A.

She has served in GSIE for more than a decade supporting domestic and international students, beginning as an intern for a joint position between the Office of International Students and Scholars and Holcombe Hall. In that role, she started programs that continue to this day, such as Dance Around the World.

"She was well loved, and students were always in her office hanging out," her nomination letter states. "She inspired them and put them to work in creating programs that would enhance cultural understanding and bring Americans and internationals together."

After her internship, Bagirimvano continued working with ISS, where she assisted visiting and exchange students and built relationships with partnering universities in Europe and Asia. Bagirimvano was promoted to assistant director for retention in the office, where she led programs that were "organized, innovative and thoughtful," according to the nomination letter.

After leaving the university to move closer to family, Bagirimvano returned to her current role in SSSP.

"When I think of Nami, I think 'Everyone Loves Nami' students, scholars, staff, faculty, community members, leaders and influencers," the nomination letter states. "Nami has done a lot for international here in Arkansas, nationally and internationally. She has also helped put international education on the map for Arkansas in the world."

Hunthrop serves as the assistant director of the Master of Science in Operations Management and Engineering Management Programs. She began working in the Operations Management program in 2015 before being promoted twice within the program.

"This program has a healthy population of international students, and Mindy is committed to ensuring they have the tools necessary to be successful in the program," her nomination letter states. "I have seen first-hand her dedication to reworking internal policies to better fit the needs of the international student population, working with GSIE professionals to better understand various policies or trends and meeting face-to-face with students frequently to help them through the programs."

The letter also noted Hunthrop's commitment to student recruitment and leadership, in addition to her initiation of the M.S.O.M.'s first scholarship. After seeing the need for financial support for students, she helped raise money to start the scholarship. Since its inception in 2018, the scholarship has benefited several international students.

"Mindy ensures that each person she comes into contact with is met with compassion, a friendly face and an understanding that everyone can bring something interesting and productive to the table," the nomination letter states. "She has excelled in several trainings and professional development opportunities regarding inclusion and equity. She champions for equal rights for all in many ways. Having read Dr. Purvis's exemplary career history, I am confident that Mindy is a great candidate for this award in his honor."

Miller serves as professor of agriculturaleducation, communications and technology in the Dale Bumpers College of Agricultural, Food and Life Sciences. Throughout his 22-year career at the UofA, Miller has prioritized international education in his work as a faculty member.

Beginning in 2006, Miller formed a partnership with Scotland's Rural College to establish the first agricultural study tour exchange, leading UofA students on an agricultural study tour to the United Kingdom and hosting a similar agricultural study tour for U.K. students in Arkansas. He also established the first international internship exchanges at the UofA, bringing students from Scotland's Rural College to the UofA to work as agricultural research interns while sending students to Edinburgh, Scotland, to intern in similar roles.

Additionally, he has established undergraduate and graduate internships and research experiences in Rwanda, Uganda and Haiti for agricultural students in conjunction with the charity organization OneEgg Inc., whose goal is to get eggs as a protein source into children's diets in developing countries.

"Dr. Miller is a true advocate and supporter for international visitors he nurtures their global learning experiences," his nomination letter states. "His mentorship to international interns, students and scholars has been invaluable. We witnessed his encouragement for these summer program students to consider the UofA as their future destination for their intern experiences and/or graduate programs. With faculty members like Dr. Miller, international education offices can continue to provide a wide range of international experiences and build a rich, diverse portfolio."

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Hoyt Purvis Award Winners Announced During International ... - University of Arkansas Newswire

Social program leaders in Alaska spoke about the ways different social determinants of health (SDOH) contribute to health outcomes for Alaskans at the 2023 Alaska State of Reform Conference last month.

Monica Gross, MD, MPH, senior director at Restorative and Reentry Services, LLC, discussed housing and homelessness in Alaska, saying homelessness should be treated similarly to a physical ailment.

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The way our current system is set up, you get on a waiting list for housing and often your name doesnt come up for months or even years, Gross said. Just think if you walked into the ER and you were having a heart attack and they said, Oh, well put you on the list and when your name comes up well take care of you. That doesnt work for people in chronic homelessness, who are really in a state of trauma.

Gross believes leaders have spent too much time talking about solutions that are not possible, when instead they could be looking at solutions that already exist.

I think we really need to redefine all the possibilities for housing and do what we can do rather than talk about what we cant do.

Some of these possibilities include congregate shelters, tiny homes, and group living situations.

Beyond the housing itself, Gross said it is important to improve the triage and referral process in order to meet the different needs of people experiencing homelessnessfactors contributing to their situation can range from simple to complex.

She referenced her first job dealing with homelessness at United Way of Anchorage as an example. They started a project called Home for Good, in which they made lists of people who were chronically homeless and high users of the healthcare and safety net systems, then cross-referenced to produce a list of highly vulnerable people. These individuals were then given access to housing and other support services.

According to United Ways website, the program has successfully reduced arrests, safety center intakes, calls for EMS transport, and shelter stays in the state.

Another SDOH is literacy. Lori Pickett, executive director of the Alaska Literacy Program, discussed the importance of literacy and how it affects health. She also mentioned that low English literacy affects non-English speaking immigrants very quickly.

The statistics that were coming to us about 12 years ago is that when immigrants arrive, newly arriving immigrants, their health deteriorates quickly. Very quickly. Were seeing within two to three years significant decreases in their health, Pickett said. What we found is that we are the first spot for so many new arrivals and that we need to be engaged in health literacy.

Literacy not only affects an individuals ability to find work, but also their ability to understand vital aspects of the healthcare system and communicate with healthcare providers.

The idea to start offering health literacy classes grew into a program to support community based workers engaging in public health efforts with the students from within their own community, Pickett said.

Monique Martin, vice president of Intergovernmental Affairs at the Alaska Native Tribal Health Consortium, discussed another SDOH: transportation to healthcare services.

Although Alaska is geographically the biggest state in the US, it has a low number of public roads. The Alaska Department of Transportation reported that in 2020, there were 17,681 miles of public roads. Texas, the second largest state with less than half the square mileage of Alaska, reports having more than 314,000 miles of public roads.

For those in rural communities, lack of easy travel to healthcare facilities can cause people to not seek care when they arent experiencing an urgent health event.

If you had a high travel burden, you were 10-14% less likely to have had preventative screenings.

Martin said the Department of Health revised some Medicaid guidance in August, which gave Medicaid recipients a travel benefit in order to more easily access preventative care.

Andrew Jensen, the policy advisor of food security and agriculture in Gov. Mike Dunleavys office, emphasized the importance of addressing SDOH.

Looking at statistics, about 80% of health are things that are not in the healthcare system, but things that are related to housing, related to diet, Jensen said. [The data] shows youre going to save money by improving [your] diet.

A poor diet is linked to a variety of health problems, which in turn create additional healthcare costs.

Jensen also emphasized the importance of diets being fresh and nutritious, noting the benefit of locally sourced foods. Approximately 95% of food in Alaska is currently imported. This can be a problem for some areas of Alaska due to climate and the transportation of fresh produce to more remote areas. Having good food transportation infrastructure is important for a state as large and varying in climate as Alaska.

Investments in infrastructure is one [area] where the state policy can make a big difference in food security.

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Health literacy, transportation infrastructure, and more: Alaska ... - State of Reform

Ted Lasso star Fleur East is clearly feeling positive and grateful, judging by her social media posts. East, who played Jaylah Vivienne on the show, shared an Instagram video of herself wearing a swimsuit and enjoying the high points of life with friends and colleagues. "Life in recent timesgrateful ," she captioned the post. "Makes my heart burst with pride watching you do you!!! ", commented friend Kimberly Wyatt. Here's how East stays healthy, happy, and full of energy.

East works out as part of a healthy lifestyle. "I don't think if you're purely trying to look a certain way that that should be your primary motivation, it should be something that's part of an all-round lifestyle rather than crash diets or just one month of intense and then the rest of the year nothing else," she says. "I think you should just work it into your lifestyle, part of your routine. [My exercise regime is] a mixture because I have a lot of choreography so I dance a lot. I do a lot of circuit training in the gym, so a lot of cardio, some weights, and I've just now started doing reformer classes which is really hard." df44d9eab23ea271ddde7545ae2c09ec

East follows a balanced, healthy diet with plenty of vegetables. "I don't really follow a particular diet but in general everybody knows what's good for them," she says. "I tend to eat healthy anyway, and every now and then I'll have a treat day where I'll have a pizza or something, every now and then. I don't deprive myself, but then to be honest I think I'm quite lucky in that I don't crave those things very often, I actually really like healthy food. I like chicken, grilled chicken and salad and fish and things like that." East is most careful about her diet when she's on the road. "I think that's probably when I am at my most strict because it's harder to eat healthy when you're on the road. The meal times are so messed up because you don't really have a schedule, you're just in rehearsals for so long, you get really tired and you're doing a lot of shows. I try to eat quite light as well, especially on the day of a performance because I don't like to eat heavy and then go on stage. I keep things quite light."

East goes easier on the cardio workouts these days. "Everything I had done before was cardio-driven," she says. "With weights I started seeing different results I was more toned than I'd ever been and I felt stronger. I noticed the difference mostly on my abs and my legs. I was in a lot of girl bands at the time and many of the girls were dancers they were really fit, so I had some catching up to do. But soon as I started weight training, I was a lot more toned and felt like I was up to their level. I can now squat 80kg. Squats are my strength people don't expect me to squat as heavy as I do."

East wants to dispel some common myths about what happens to women when they lift weights. "A lot of women believe that if you lift weights you are going to look like the Hulk and it's really not true," she says. "That's a myth that I'd really love to dispel. It actually promotes lean muscle and it all depends on what you are eating. Diet is 80 percent of the results so if you are eating lean proteins and counting your macros, then weight training isn't going to bulk you up. And you burn more fat weight training."

East loves doing home workout videos. "One of my good friends is the PT Kyle Maslen we used to train together all the time so I have learned so much from everyone I've trained with and home workout videos," she says. "I have used Insanity, Jillian Michaels' The Shred, Les Mills on Demand. I have even done Joe Wicks's YouTube workouts I love all of them, the 15-minute ab workouts, or 15 minute HIIT workouts. I've done some of them back to back when I really want to kill myself. I love doing things that are easy, that I don't have to leave the house for. You really underestimate how much of a sweat you can get from working out in your living room. Now if I ever go the gym, I do classes, circuits spin or yoga vinyasa flow. I like to mix it up because I get bored easily."

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Ted Lasso Star Fleur East Shares Swimsuit Video of "Life" - Celebwell

Chicago, Nov. 17, 2023 (GLOBE NEWSWIRE) -- The meat substitutes market is a dynamic and rapidly growing segment within the food industry. Meat substitutes, also known as meat alternatives or plant-based meats, are products designed to replicate the taste, texture, and nutritional profile of conventional animal-based meat products while being derived from plant-based sources. These products cater to the growing demand for sustainable and environmentally friendly food options, as well as the increasing interest in vegetarian and vegan diets. According to MarketsandMarkets, the global meat substitutes market size is estimated to be valued at USD 1,889.1 million in 2021. It is projected to reach USD 4,041.3 million by 2027, recording a CAGR of 13.5% during the forecast period.

Millennials and the Plant-Based Protein Movement

The plant-based protein movement is riding a wave of popularity, largely fueled by millennial consumers who prioritize their health, environmental sustainability, and ethical considerations. Shoppers are increasingly making conscious choices in their dietary preferences, seeking products that align with specific diets, lifestyles, and values. Furthermore, an ever-growing number of consumers are avoiding unwanted ingredients due to allergies or food sensitivities. In the United States alone, 200 million shoppers adhere to a diet or health-related program, and 180 million have food allergies or intolerances that influence their shopping decisions.

A healthy lifestyle, complemented by the integration of plant-based alternatives, has gained immense traction among millennial consumers who are increasingly open to plant-based products. Notably, between 2013 and 2017, the United States experienced a remarkable 54% growth rate in food and beverage product launches with plant-based claims, as reported by the International Food Information Council.

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Extrudable Fat Technology: Elevating Plant-Based Foods

Extrudable fat technology is a game-changer in the realm of plant-based foods, particularly in replicating the taste and appearance of animal fats in plant-based meats. This innovation enables the creation of more authentic fat textures, including marbling, which contributes to a realistic meat-like experience. The technology involves running fat through an extruder and then combining it with protein to create an ingredient where the fat and protein are physically linked. This process prevents fat from turning into a liquid, ensuring that the fat and protein balance mimics what consumers expect in marbled meat. The result is an enhancement in flavor, texture, taste, and moisture retention, making plant-based alternatives more appealing.

Health Benefits and Tempeh: The Rising Star in Meat Substitutes

Tempeh, a soy-based meat substitute, offers a cake-like consistency and is created through a process of cooking and slight fermentation of soybeans. The fermentation not only aids in digestibility but also provides various health benefits. Tempeh consumption has been linked to increased antibody production and reduced sugar levels, lowering the risk of diabetes. Furthermore, it plays a role in reducing cholesterol levels, subsequently reducing the risk of heart diseases.

North America: Leading the Charge in the Plant-Based Protein Movement

In 2021, North America stood at the forefront of the meat substitutes market, accounting for a substantial market share of 38.8%. The United States, in particular, emerged as one of the world's leading consumers of plant-based products, driven by a growing awareness of sustainability and a commitment to a healthier lifestyle. North America is poised to continue its leadership in the global meat substitutes market. Notably, consumers in the region are increasingly adopting a flexitarian lifestyle, incorporating plant-based foods into their daily diets, and even reinventing traditional cuisines with meatless versions, such as tacos in Mexico.

Conclusion

The plant-based protein movement is not merely a passing trend but a profound shift in the food industry. It is driven by millennial consumers seeking healthier, sustainable, and ethically sound alternatives. The integration of extrudable fat technology is revolutionizing plant-based foods, making them more appealing and realistic, while products like tempeh offer health benefits that align with modern dietary preferences. North America continues to lead the charge, reflecting the global transition toward more conscious and sustainable food choices. This remarkable transformation underscores the undeniable influence of the plant-based protein movement in reshaping the food industry.

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Meat Substitutes Market is Expected to Grow $4.04 billion by 2027 - GlobeNewswire

Warning: This article mentions eating disorders, disordered eating and restrictive eating practices.

I grew up surrounded by fatphobia, and deeply enmeshed in diet culture.

Looking back now, it's entirely unsurprising to me that I developed disordered eating habits by the tender age of 13.

And it makessense that I took it too far whileforcing myself through thepunishing exercise regimes I'd trawl for through teen magazines.

These actions were affirmed by everything I read and consumed, much of what I heard and was told at home, and many of my school friends.

Two decades later, I no longer restrict food, exercise for weight loss or hate my body.

Instead, I nurse feelings of bitterness over the fact I spent so many years of my life believing in diet culture ditheringbetween furiously obsessing over adhering to the rules around it and feeling immense guilt for failing to.

But, even though I know the truth about diet culture and fatphobia now, I've still struggled to keep their influence out of my head.

"What would you tell your inner child about all this if you could talk to her?"

When my psychologist asked me that question a few months back, I baulked.

But then I indulged her, closed my eyes at her instruction and thought of the little girl that was once me.

Her question helped me realise part of the reason I've struggledwith this is that the needs I had as a child that any child has, really around learning about food and hunger and my body and its relationship to movement, weren't met.

Through sitting with that, I found it easier to give my past (and by extension, current) self-compassion for the things I once believed about food and weight and exercise.

She then asked how I might now meet those needs and help the adult version of me keep fatphobia and diet culture's ugly influences out of my mind.

I realised the answer was doing what she'd gently suggested: telling that symbolic inner child version of me all the things I wish I'd grown up being taught about food and my body.

ABC Everyday's Perspectives is all about giving you a chance to share what you're going through. Chances are there'sothers facingthe same highs, lows and life experiences. In a short paragraph, email us your pitch: everyday@abc.net.au

Here goes nothing.

You don't need to lose weight to be accepted, to be loved, to wear certain things, to be photographed, or to feel better about yourself. You don't need to lose weight, period.

And you don't have to try and hide your fatness from others. First of all, if you're fat, people know. But, most of all, there is nothing inherently wrong with weight gain or being fat. You'll truly believe and understand this one day, I promise.

There is, on the other hand, so much wrong with diets. Dieting is dangerous. And what's more, diets embarked on for diet culture reasons don't work.

So stop spending your pocket money on those aforementioned awful teen magazines for the sake of finding out what Zoe Kravitz (who hadan eating disorder at your time of obsession, BTW) consumes in a day, OK??

Likewise, calorie counting is never a good idea. In fact, it's an eating disorder warning sign.

Years from now, you'll wish you'd spent your time doing absolutely anything else.

Intuitive eating the practice of consuming what you want when you're hungry and stopping when you're full is so much better than dieting and counting calories.

You deserve to listen to your body's cravings, to learn its hunger and satiety cues. You deserve to enjoy multiple servings of Grandad's curry goat because it makes you feel warm inside.

Learning to eat intuitively will help you experience these things AKA what actually matters to you and move away from dieting and binge-eating behaviours, too.

Doing heaps of cardio for the purpose of becoming thin, as punishment or compensation for things you've eaten also sucks, so please stop that ASAP too.

Look for ways to move your body that bring you joy instead, and you'll eventually find them. The gym might work for some people, but it doesn't have to be it for you.

Because the adult version of me deserves to hear it and be reminded of it as much as the child version of me did.

Every time I re-read these notes, those gross food/body/exercise feelings dwindle enough for me to see them for what they are.

I carry on being fat, eating my favourite foods (and some) and engaging only in movement that feels good.

And it feels glorious.

More:
Diet culture warped my childhood. I'm not letting it take over my adulthood as well - ABC News

The following is guest commentary from The Liver Health Initiative.

May is Hepatitis Awareness Month, and with it comes a reminder of the accomplishments and developments on this front. There is a curative treatment for hepatitis C, vaccines and therapies in development for hepatitis B (HBV), and a possible therapy coming for hepatitis D treatment.

Still, even with the inroads made in therapies and vaccines, The Liver Health Initiative believes we need to call attention to issues that are missing in care for those who are infected with hepatitis. Specifically, how do we address the issues that are detrimental or harmful to patients health and their recovery? For example, how can we talk about hepatitiswithoutmentioningthe liver that is under attack?

Both obesity and misuse of alcohol add insult to injury to the livers of hepatitis-infected patients. Unfortunately, due to the fact that education about the liver has been absent in schools for decades most individuals who are infected with hepatitis B or hepatitis C have little or no knowledge about the detrimental impact these silent viruses are having on their livers and its daily creation and support of hundreds of life sustaining body parts and functions.

We are reminded daily about obesity, but few people realize how their unhealthy diets are processed internally and just how they can contribute to the damage to liver cells called scarring or cirrhosis that underlies numerous diseases including fatty liver diseases, and the build up of plaque in major blood vessels that can lead to strokes, heart attacks, and eventually cancer.

Both the Biden Administration and the CDC are working towards raising awareness and getting more people into the continuum of care. Earlier this year, the administration put forth its annual budget, which they earmarked over $11 billion dollars for HCV care funding over the next 5 years. This program will expand testing, screening, prevention, and treatment of HCV, and will focus on the marginalized populations that are the greatest at risk.

Also this year, the CDC launched new recommendations for screening and testing for HBV. This was the first update since 2008, and offered some big changes including the CDCs recommendation that all adults in the United States be universally tested for HBV at least once in their lifetime.

Unfortunately, the microscopic liver cells that serve as our personal life support system have no way of warning us of damage by hepatitis viruses, illicit drugs injected or ingested, or excess fat cells done by unhealthy diets.

Amazing vaccines and effective treatments are helping to win the war against vial hepatitis, however, we are losing the battle due to the lack of understanding about why and how to protect the miraculous non complaining liver.

As we mark this month, and remember we have come a long way, we also need to work towards greater education of our youth as well as our adults about liver health and develop the knowledge in trying to prevent viral hepatitis transmission.

Read this article:
With Hepatitis Month, a Reminder of Accomplishments, but Still Work ... - Contagionlive.com

Irritable bowel syndrome with diarrhea (IBS-D) is a gastrointestinal condition. While theres no set IBS-D diet, some foods can either alleviate symptoms or trigger them. Trigger foods may include processed foods and foods high in certain carbohydrates. Treatment for IBS-D aims to relieve symptoms and reduce the impact of any causes. This can include modifying your diet to avoid triggers.

This article discusses diets for IBS supported by research. It also explains the foods to include or limit to help treat IBS-D.

Inflammation may trigger or worsen IBS symptoms.

As a result, reducing the amount of inflammatory foods you eat may help manage symptoms of IBS.

You can adopt a more anti-inflammatory diet by:

Read more about anti-inflammatory diets and foods.

A low FODMAP diet is often used to manage symptoms of IBS. A low FODMAP diet involves avoiding or reducing the intake of foods high in FODMAPs.

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. They can trigger symptoms of IBS-D. The letters in FODMAP stand for different types of carbohydrates:

A 2021 meta-analysis suggests that a low FODMAP diet improves overall IBS symptoms. Researchers also observe that, with this diet, the bowel habits of adults with IBS-D improve, such as with stool consistency and frequency.

Additionally, low FODMAP diets can be personalized to your individual needs and trigger foods. A 2021 analysis suggests that 2 out of 3 people using a personalized low FODMAP diet reported adequate relief of symptoms after 12 months.

However, not everyone may experience improvements with a low FODMAP diet. Also, low FODMAP diets can reduce foods containing important nutrients and can require a lot of planning.

Work with your doctor or a registered dietitian to evaluate whether a low FODMAP diet may help you. They can also provide detailed guidance on how to follow a low FODMAP diet appropriately and based on your needs.

Learn more about the benefits and risks of low FODMAP diets.

The following are some examples of high FODMAP foods to avoid.

Trigger foods can vary per person. However, foods that tend to trigger symptoms for many people may include:

High FODMAP foods can include:

See more examples of high and low FODMAP foods.

Contact a doctor before making significant dietary changes

Always talk with your doctor or a registered dietitian for advice before making any significant dietary changes.

While some diets may be beneficial for IBS-D, they can eliminate important nutrients. Additionally, each person may respond to a diet differently. Due to this, it is important to only make significant dietary changes following personal advice from a doctor or dietitian.

According to a 2022 review, the following food types may be helpful for managing the symptoms of IBS-D:

Examples of low FODMAP foods and foods that may contain soluble fiber include:

Other foods and products to try may include:

Soluble fiber can help improve IBS-D symptoms such as stool consistency, bloating, and gas. By contrast, high levels of insoluble fiber may also worsen symptoms for some people.

There is no one recommended fiber intake level for IBS-D. However, the American Academy of Nutrients and Dietetics suggests consuming about 14 grams of soluble and insoluble fiber for every 1,000 calories you eat per day. However, appropriate levels can vary per person.

Read more about high fiber foods and recommended intake levels.

Still, everyones triggers for IBS-D can vary. Its recommended to work with your doctor or a registered dietitian to develop an individualized diet plan that works best for you. They can help you identify trigger foods and create a customized diet plan to manage your IBS-D symptoms effectively.

Different foods and factors may contribute to each persons IBS-D, so other dietary approaches may have benefits.

For example, a 2021 review suggests that a gluten-free or wheat-free diet may help people with IBS-D who experience celiac disease or gluten and wheat sensitivities. Some people without a diagnosed gluten or wheat sensitivity may also experience worse symptoms after eating these foods. Symptoms may improve with a gluten-free or wheat-free diet.

However, doctors may not recommend a gluten-free or wheat-free diet unless you have been diagnosed with a sensitivity, or it appears to be a trigger food for you.

Studies also suggest that a ketogenic diet or a very low carbohydrate diet (VLCD) may help alleviate symptoms of IBS. Researchers from the 2021 review discuss a 2009 study that suggests that a VLCD may relieve symptoms, reduce abdominal pain, and improve bowel movements.

However, more recent research may be necessary to confirm the effects of both ketogenic diets and VLCD on IBS-D.

Being on a specific diet can sometimes be challenging or require planning.

The following approaches may help you when following a specific diet and when trying to improve your IBS-D symptoms:

Learn more about treatments for IBS-D.

Diet can play a significant role in improving symptoms of IBS-D. However, there is no one IBS-D diet, as symptoms and triggers can vary per person.

Dietary approaches that your doctor may recommend include FODMAP diets, anti-inflammatory diets, and diets that avoid your personal trigger foods. Common trigger foods include spicy foods, caffeine, and highly processed foods and ingredients.

Talk with a registered dietitian or doctor for personalized recommendations based on your individual condition. If you notice any possible trigger foods or experience any significant changes in symptoms, contact your doctor.

Original post:
What Is the Best IBS-D Diet? Foods to Include or Limit - Healthgrades

When choosing what to eat, most people consider the compounds within their food: the calories, fiber, vitamins and minerals, for instance. But there is something else you might want to consider when filling your plate: how much you'll chew. It's not only your arms, legs and abs that need exerciseyou have essential body parts in your head and neck that need regular movement too.

And, as it turns out, there's some pretty compelling research pointing to the impressive benefits that come with exercising your head and neck muscles via chewing, from helping you feel fuller for longer to improving your cognitive function and protecting you from neurodegenerative diseases like Alzheimer's disease and Parkinson's disease.

Most of us chew daily, be it noshing on a granola bar between meetings or chomping down on chicken come dinnertimewhich should be enough to keep those muscles strong... right? Read on to learn more about why considering the consistency of your food is more important than you think, the connection between the cognitive benefits and chewing, plus the tweaks you can make to your diet to work these muscles even more.

Throughout history, humans have used their entire bodies to gather, grow and prepare food. But the amount of labor most people put into their food has been steadily decreasing over time, and this goes for the movements used to chew your food as well. While the mortar, pestle and mill have been around for a long time, the number of items that mechanically break down food so you don't have to have significantly grown. From blenders, grinders, knives, food processors and graters to even the heat from your stove, all break down food for you. Consequently, your jaw muscles have so little to do.

Modern diets have become softer, and even diets made up of "whole" foods have become more processednot chemically, but mechanically.

Whole carrots, shredded carrots and cooked carrots are all "whole," but they are not actually the same. While they might be equal in dietary nutrients, each requires different work from your jaw: the whole carrot requires big bites and tearing motions, the shredded carrots have been broken down by the grater and take less chewing movement, and the cooked carrots need just a little mashing with your tongue to make them easy to swallow.

When you chew your food, you use many body parts, including your tongue, teeth, jaw bones, skull bones and muscles. And did you know that two of your body's strongest muscles are the ones that move the jaw, called the masseters? Although these muscles are relatively small, they can exert the most pressure of all the skeletal muscles.

The forces created when you chew play a role in how your body works: chewing, ripping, tearing and swallowing stimulate your face and throat muscles and help develop optimal anatomy and function of your jaws, vocal cordsand even your brain. How does chewing support brain function? Likely multiple reasons.

According to a 2017 paper published in the International Journal of Molecular Sciences, chewing helps preserve the part of your brain (the hippocampus) that deals with memory and other cognitive functions by increasing blood flow through your brain. Even more so, chewing can help relieve emotional tension or stress by inhibiting the release of cortisol. Additionally, the force created when you bite helps increase your brain's neuronal activity, per a 2019 review article in the International Dental Journal.

Maybe you're going out of your way to eat brain-healthy foods, like omega-3-rich ones, but how often and how hard does your jaw work daily? Your chewing muscles might be doing the equivalent of sitting in a chair all day! Make sure you're not missing other opportunities to feed your brain while eating.

How much muscle use can you feel? Try again, now, with something chewyjerky, cheese, or dried apricots and again with something crunchy that you have to grind. Can you feel the difference?

You can buy jaw exercisersrubber squares to bite down on repeatedly to help deal with atrophying tissues of the face. But as a food lover, you can also shape your anatomy by what you put on the plate.

Of course, there are times when soft food is warrantedeating with braces, fresh dental work or oral injury. Outside of these times, though, you can approach meal preparation not only to receive the recommended daily allowance of vitamins and minerals but for your recommended amount of daily movement.

Begin by considering the food movement found in your average day. How many of your calories do you drink versus chew? How soft is your food?

Let your daily meals cross-train your mouth. Certainly, smoothies are handy and full of dietary nutrients, but what about mechanical nutrients?

You sure want to get the most out of your foodthe most flavor, the most nutrition, the best value. Chewing, grinding, tearing, and all the other movements that come with eating foods that haven't been mechanically processed for you are yet another way to think about not only eating but eating well. Start working out your chewing muscles today!

See the article here:
Why Chewing Helps Boost Your Cognitive Function, According to a ... - EatingWell

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