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Chia seeds benefits: These seeds are a rich source of antioxidants

Chia seeds health benefits: Chia seeds are one of the healthiest varieties of seeds that are weight loss friendly. They are rich in fibre, protein, good fats, calcium, manganese, magnesium and phosphorus. There are a number of ways you can include chia seeds in your diet. You can sprinkle them in your salads for that extra crunch, or you can have them as part of nuts and seeds trail mix. Another interesting way of consuming chia seeds is by adding them into water. All you need to do is add chia seeds into water, and consume it first thing in the morning or any other time of the day.

Chia seeds are a rich source of antioxidants. These antioxidants protect sensitive fats in seeds from getting rancid. What's more is that these antioxidants offer protection to the body from damage caused by free radicals.

Also read: Can Chia Seeds Help You Reduce Belly Fat Quickly?

1. Digestion: Chia seeds are rich in fibre. Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss.

Chia seed consumption can be beneficial for improving digestionPhoto Credit: iStock

2. Weight Loss: Chia seeds contain high amounts of soluble fibre. This is what enables chia seeds to absorb 10-12 times weight in water, getting the gel-like consistency. Drinking chia seed water can increase feeling of fullness, slow down absorption of food, thus making you eat fewer calories and aiding weight loss.

3. Protein intake: By weight, chia seeds are made up of 14% protein. They also have an impressive amino acid profile. Protein is a macronutrient essential for both weight loss and build-up of muscles. Eating protein-rich foods can induce feeling of fullness and reduce calorie intake.

Also read: Try These High Protein Breakfast Options Which Can Help You Lose Weight

4. Heart health: Chia seeds contain impressive amount of omega-3 fatty acids-- alpha-linolenic acid or ALA. This make chia seeds good for heart health. Drinking chia seeds water or including chia seeds in your daily diet can reduce risk of developing heart disease.

5. Bone health: Calcium, magnesium and phosphorus in chia seeds make them great for bone health as well. Chia seeds contain 18% of daily recommended intake of calcium. They can be considered to be a great source of calcium for people who don't consume protein.

6. Blood sugar control: Chia seeds can improve insulin sensitivity and blood sugar control. Studies have shown that chia seeds can help in stabilising blood sugar levels after meals. People with diabetes can thus benefit from including chia seeds in their diet.

Chia seeds can help with blood sugar controlPhoto Credit: iStock

7. Inflammation: High levels of inflammation is the root cause of numerous diseases in the body. A 3-month study done on 20 diabetics shows that eating 37 gms of chia seeds every day can reduce hs-CRP like inflammatory markers by 40%. Regular intake of chia seeds can thus be beneficial for reducing inflammation in the body.

Also read: This Is What Our Nutritionist Eats To Fight Inflammation

Chia seed water is definitely an easy and effective to consume chia seeds regularly. They can also be eaten raw or added to juices, puddings, porridges and smoothies. Adding chia seeds to different recipes can automatically improve their nutrition value.

However, make sure you practice portion control as excess of even chia seeds can have adverse effects on the body.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Chia Seeds Water: 7 Health Benefits Of Starting Your Day With This Fibre-Rich Drink - NDTV News

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If one of your 2020 goals is to lose a few pounds for better health or to rock that LBD thats gotten a little snug, its best to tackle diet changes in a healthy way.

Heres the skinny: Studies in the last few years have shown us that eating fat is not what makes us fat.

Consuming too many calories of any kind causes weight gain. But swapping out processed carbs for nutrient-dense foods will make you feel full faster, which can help you avoid overeating and lose weight.

Up until 2015, common dietary guidelines suggested that 45 to 65 percent of your daily calories should come from carbs. Aiming for a lower percentage gives you a few health benefits, including possible weight loss.

A super low carb diet (like the keto diet) encourages your body to go into ketosis, which is when it starts burning stored fat instead of sugar for fuel.

In a small 2003 study of teens with higher body weights, participants who ate a low carb diet lost more than twice as much weight as those who ate a low fat diet (about 9 kilograms on average versus about 4 kilograms).

Since neither group counted calories, food composition seemed to be the defining factor.

A 2006 study also found that a super low carb diet is better than a low fat diet for dropping pounds fast. And a 2004 study linked low carb diets to decreased insulin levels.

So what exactly constitutes a healthy low carb diet? Obviously, youll cut back on processed carbs (buh-bye for now, sugar and soft bread). But beyond that, youll eat more protein, veggies, and thank you, sweet baby Jesus fat.

Here are a few health boosts you might get from a low carb lifestyle:

Pro tip

Youll lose excess weight faster and feel healthier if you limit your carbs to somewhere between 50 and 150 grams per day (exact numbers vary according to your total caloric intake).

The beauty is that when youre cutting carbs, you can still smash meals without counting calories. Since fat and protein are denser than carbs like bread and potato chips, youll fill up faster. Its a food group swap, not a restriction.

Suddenly scaling back your carb intake can have some unpleasant side effects, including:

And FYI: Restricting your carb intake long-term can lead to vitamin and mineral deficiencies, bone loss, and gastrointestinal issues and increase your risk for some chronic conditions.

Theres no one-size-fits-all carb goal. The strict diet culture of your high school years? Shake it off.

Your ideal number depends on your lifestyle and goals. If your version of getting healthy means losing a lot of weight, your new mantra is How low can you go?

If your #goals look more like lower blood sugar, blood pressure, and triglycerides, shoot for a moderate range.

Wanna raise your HDL (the good stuff!) while lowering your LDL (the bad) cholesterol? Your low carb goals might not be so low after all. Cutting sugar and refined wheat (the worst offenders) might be the only adjustment you need.

Here are a few more factors to consider:

If you have a metabolic condition like type 2 diabetes or obesity, its even more important to make sure youre noshing on quality, nutrient-dense foods.

Start by cutting out processed, refined carbs and replacing them with healthy fats and lean proteins. Since your body is extra sensitive to all the carb-y things, low carb might be a great option for you.

Remember to talk to your doctor or dietitian before making any big diet changes so you can rest assured youre choosing the safest, healthiest option for your condition.

Whether youre jumping on the low carb train to shed some weight or to feel healthier in general, its pretty common to drop a few pounds within the first week of cutting carbs.

But dont get too excited: Thats all water weight. The bloat has gotta go before your body starts eating into its fat stores. After week one, healthy weight loss is a slow, steady burn.

So youre convinced that going low carb is your ticket to feeling healthier this year. Youll start seeing results as soon as you nix sugar and refined wheat, but that doesnt exactly count as low carb eating.

Slashing the numbers even more sets you up for the full metabolic benefits of a low carb or keto diet: a better mood, fewer cravings, and maybe fitting back into your favorite pair of skinny jeans for good.

But remember, if you have a metabolic condition like diabetes, youre playing by different rules. Consult with your doctor or dietitian before starting a low carb diet.

If you dont have a metabolic condition, these are good daily starting points based on your goals:

Maybe youre already pretty healthy. Youre happy with your size. Youre feeling good.

But since youre always looking for ways to maximize your bodys potential, the moderate approach is a good fit for you. Youre dipping your toes into low carb living to up your healthy juju.

Your strategy:

Youre hoping to lose a few pounds to feel stronger and healthier without a super restrictive diet.

Or maybe carbs are in the #frenemy zone you end up bloated, broken out, or sluggish after eating them but youd rather repair the relationship than burn bridges.

Your strategy:

Pro tip:

Wanna see a dietitian-approved sample carb plan? Heres the scoop:

Youve got big goals, and youre in it to win it. Maybe you know you have a lot of weight to drop to get into the healthy zone. Or maybe youre dealing with obesity or diabetes. This approach is for you.

Youll really feel the metabolic burn under 50 carbs a day because this kind of eating puts your body into ketosis.

If youve listened to your friends gush about a diet full of butter, cheese, and steak, youve met the keto trend.

Its the high fat, moderate protein, low carb diet of choice for Kelly Ripa, Jillian Michaels, and Kourtney Kardashian. Oh, and Halle Berry. Even Tim Tebow has gotten in on the action.

Keto works because it reduces your calorie intake without making you feel hangry all the time.

Loading up on healthy fats and proteins keeps you feeling full while forcing your body to feed off fat-burning ketones instead of the carb-o-licious pizza or peppermint mochas its used to tapping into.

Not everyones keto journey is rainbows and unicorns, but its been a game-changer for many. If youre choosing a keto diet, talk to a dietitian to ensure youre not missing out on any important nutrients.

Getting healthy is about so much more than losing weight or cutting out one food group. Its important to prioritize quality over quantity. Regardless of your target number, aim for healthy, unprocessed carbs instead of carbs from unhealthy foods.

TBH, its not difficult to spot unhealthy carb sources. Theyre on the fast-food menu and in the checkout aisle. Theyre probably in your snack drawer at work or your pantry at home. Refined and processed carbs typically have more calories and less nutrients.

Its best to limit these:

When it comes to the healthy kind of carbs, youre looking for fiber and other nutrients like vitamins and minerals.

These nutritious, unprocessed foods are great fuel for your body:

Though you can calculate the exact number of carbs necessary to meet your goals, heres an easy starting point:

Read more from the original source:
The Lowdown on Eating Low Carb - Greatist

Intermittent fasting has shown success in helping people lose weight, but some people can find it difficult to eat normally most days and then severely restrict their food intake other days. A new study published in the journal Cell Metabolism offers an alternative time-restricted eating.

Time-restricted eating allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. So if your first meal is at 8 a.m., your last calories for the day will need to be consumed by 6 p.m. For the next 14 hours, you fast.

The new study is small, following 19 people for three months. At the time of enrollment, all participants met three or more criteria for metabolic syndrome:

Waist circumference of 102 cm (men) or 88 cm (women)

Triglycerides of 150 mg/dL or higher (or on drug treatment for elevated triglycerides)

Reduced HDL-C below 40 mg/dL (men), 50 mg/dL (women) (or on drug treatment for reduced HDL-C)

Elevated blood pressure, systolic blood pressure of 130 or higher and/or diastolic blood pressure of 85 mmHg or higher (or treatment with an antihypertensive drug with a history of hypertension)

Elevated fasting glucose of 100 mg/dL or higher (or drug treatment of elevated blood glucose)

Participants logged the timing of their meals and sleep in the MyCircadianClock app. They were encouraged to stay hydrated during their fasting periods.

We didnt ask them to change what they eat, NPR reported Pam Taub as saying. Taub is a cardiologist at the University of California, San Diegos School of Medicine and an author of the study. Nonetheless, study participants consumed nearly 9% fewer calories.

In addition to weight loss a 3% reduction in weight and 4% reduction in abdominal visceral fat Taub said study participants cholesterol levels and blood pressure improved.

We are surprised that this small change in eating time would give them such a huge benefit, Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study, told NPR.

When you go into a fasting state, you start to deplete the glucose stores in your body, and you start to use fat as your energy source, Taub said. You can read the full study here: https://bit.ly/2YEhHZW.

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Time-restricted dieting can lead to weight loss, lower blood pressure - The Spokesman-Review

In the world of at-home workout programs, Beachbody reigns supreme. Its various workouts range from 21 Day Fix, P90X, 3 Week Yoga Retreat, Country Heat...the list goes on. Beachbody programs allow you to kick your own butt into stellar shape from the comfort and anonymity of your living room, so its no surprise the programs are so popularor that the company is constantly adding to their fitness catalog.

Which brings us to 80 Day Obsession, created by Beachbody super trainer Autumn Calabrese. Her newest program promises big wins in a short period of time (a 9-pound weight loss in as little as 14 days, along with major shredding down the line) by laying out an ultra-specific plan comprised of 30- to 60-minute workouts and well-timed macronutrient meals.

But is 80 Day the right fitness and diet plan for you? Well, that depends. WH asked personal trainers and a registered dietitian what they think about the plan. Plus, Calabrese herself weighed in how she designed the plan, who she had in mind, and what she really thought about that word obsession the first time she heard it.

80 Day Obsession is a weight-loss program designed primarily for people who have a basic foundation of fitness. In other words, if youre stalling out on your current exercise routine and want to kick your results up a notch, 80 Day Obsession could be just what you need to really take charge of your weight and overall health.

There are two components to the program: the fitness regime and the timed nutrition meal plan. Some basic equipment is required, like weights and resistance bands, and there are different package options ranging in price from $39 to $160 (sometimes there are discounts available).

The exercise program lasts for 13 weeks and is split up into three different phases, each one four weeks long. At first, you work on building basic strength and balance, explains Calabrese; as you move through the phases, you start to work up to more complex movementsto work up to building more muscle massand then finally start tackling power movements for optimal shredding.

We decided to throw in that final thirteenth week as a peak week, which is something we do in the competitive world, explains Calabrese. Thats the week you get your best results.

If that all sounds fairly straightforward for a three-month fitness plan, it basically is. The big thing to know up front is that these workouts are intense right from the start. Each one lasts anywhere from 30 to 60 minutes, and you work out for six days before taking a rest day. Whats more, each workout is designed to tackle a different area of fitness (like butt, legs, core, and cardio), and every week your workout gets changed up to really challenge you from one phase to the next.

I dont want people to plateau or get bored, so you never really do the same workout twice, says Calabrese. Every week youre getting something different, pushing faster and harder.

As long as youre not pushing yourself beyond your actual physical limitations, taking on a program like 80 Day Obsession can be a great way to see quick progress and to really push yourself.

The structure of the program works because you rest different muscle groups by varying your exercises daily and then getting a day of full rest, says Lynell Ross, a certified personal trainer and health and wellness coach, who adds that the six days of super varied exercise routines allows you to easily achieve new levels of fitness.

What does the 80 Day Obsession meal plan involve?

Calabrese says she always has a nutrition component included in all of her Beachbody programs, and 80 Day Obsession is no exception. And if youve ever done one of her other programs before (like 21 Day Fix), a lot here will be familiar to you.

Even if you havent done any of Calabreses programs, the nutrition piece is pretty simple: It utilizes color-coded containers (that you can buy on the Beachbody website) for different macronutrientssuch as carbs, protein, and fatsand youre generally allowed to eat what you want from your days containers at any meal.

80 Day Obsession also incorporates something called timed nutrition, where youre instructed to eat specific foods, or combinations of foods, at specific times of the day. Youre also encouraged to eat every three hours or so to avoid getting too hungry and overeating.

Basically, Calabrese's focus is on filling your diet with:

40/30/30 is a well-balanced ratio of nutrients, particularly for active people, says Danielle Schaub, RD, culinary and nutrition manager for Territory Foods. The average American diet consists of 50 percent carbs, 15 percent protein, and 35 percent fat, which is a little low on protein for most people who exercise regularly and need additional protein to repair and build muscle.

As far as the timed nutrition side of things, Schaub says that, depending on your personal goals, it can have a powerful impact on your healthbut its important to remember that weight loss can only be achieved when total calories consumed are less than the energy you expend. (In other words, when combined with a healthy diet, timed nutrition can help you control your hunger, avoid overeating, and maximize your workout efforts...but it wont make you lose weight all on its own.)

According to our experts, 80 Day Obsession features some strong qualities on both the fitness and nutrition sides.

What are the cons to consider?

There are a couple of potential downsides or challenges to keep in mind about the plan.

On that last note, Calabrese herself would have loved to see the program named something else, too. "I had the exact same feeling about the negative association with that word, she admits. Ultimately, though, Calabrese realized that its just a wordand she could make it a positive one, if she tried.

After all, it does require a certain amount of obsession to maintain a healthy level of fitness in your life. We hear that word and want it to be negative, but we get obsessed with things like TV shows all the time...why cant we be obsessed with being happiest, healthiest version of ourselves?

Okay...but should I try 80 Day Obsession?

If you are: injury-free and in good health, do not have a history of disordered eating, understand the basic principles of warming up, cooling down, and using proper formyou should be good to go.

When Calabrese first designed the program, she didnt intend for it to be used by people who had zero experience with working out or who wanted to lose a significant amount of weight. Though some people have had success jumping into 80 Day Obsession with little to no experienceand crushing their goals in the processits generally recommended that you have a baseline level of workout experience before getting started.

The reason for that really comes down to safety. A good candidate for the 80 Day Obsession Plan is a person looking for a challenging work out, but definitely not for beginners, says Ross. People can get hurt easily when they go beyond their level of fitness too quickly.

Roser agrees. This program is perfect if youve been working out consecutively for about three months, doing [strength and cardio a few times per week], she advises. It requires explosive movements and is a high intensity workout geared for people who have been conditioned to handle fast-paced movements with little recovery time.

Ultimately, if you've tried and liked Beachbody programs in the past, you'll probably be a fan of the 80 Day Obsession Planand you'll crush it! But if it sounds too restrictive for you and unsustainable, pass on this particular plan for something that better fits your lifestyle.

Read this article:
What Is 80 Day Obsession And Can It Help You Lose Weight? - Women's Health

Fitness is not ripped muscles or abs. Fitness is a way of life a healthy life that makes you feel good everyday. For 42-year-old Narendra Firodia, losing weight was just the first step to realising this goal.

My goal was to get healthy and fit! And, I knew that to make it happen, the first step that Id have to take was - lose my bodys excess weight. This first step commenced two years ago when Firodia weighed a whopping 102 kgs.

Two years ago, as I was approaching my 40th birthday, I met Luke Coutinho, author, holistic lifestyle coach and co-founder of RESET - Holistic Living Concepts during the learning session of Entrepreneurs Organization Pune, he says. Coutinho is a well-known lifestyle coach, who forefronts healthy eating habits and wellness practices over fad diets. I had been following Luke on Facebook for a while before I saw him address the crowd in Pune that day. I had always thought that one day, when I meet him, Ill ask him to guide me on a path of holistic living, he informs.

When I finally met Luke, post the event, we went through my medical records, and consequently, I enrolled myself in Lukes one year program that was centered around eating right, exercising, sleeping and creating a balance between my professional and personal life to get started on my weight loss and fitness journey. Below, he highlights the key elements of this one year program and weight loss plan that eventually helped him lose 18 kgs and trim from 102 kgs to 84 kgs.

My weight loss plan, comprising a workout routine and a daily diet plan, was customised according to my body type. I was also assigned my own personal nutritionist, who charted a new diet plan for me devoid of wheat, milk, sugar, tea and coffee. While these food items were restricted from my diet, the new meals I started consuming werent that different from what I was used to eating.

The new diet focused more on tips for preparation of food, portion control and substituting rich and heavy foods with healthy alternatives such as Poha and Idlis, Jowar/Bajra rotis and Dal, various types of Khichdis and Soups and Salads for breakfast, lunch and dinner.

Various types of detox routines also became a part of my overall weight loss plan. According to Luke and Dr Deepti Bagree, Head of Department - Healthcare Division, RESET - Holistic Living Concepts, these detox plans included foods that were easy to digest like fermented foods such as idlis, dosas, probiotic beverages like kombucha, dark coloured fruits and vegetables and makhanas, sprouts as snacks.

Apart from switching to healthier alternatives, following a monthly intermittent fasting routine also greatly helped me get in shape.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

ALSO READ: Is intermittent fasting really worth It?

As a part of his weight loss exercise regime, Firodia used to brisk walk 12000 steps every day and also devote time to practise Yoga and functional training. Id workout 6 days/week and 1 day was reserved for rest and recovery. But I felt quite energetic on this rest day as well, as I followed what's commonly known as active rest, which essentially translates to keeping the body active by focusing on your daily routine and mundane tasks.

"Luke's team did not just concentrate on tweaking my food habits but also made sure that I slept well and that my mental/emotional health were in tandem with my physical health. Moreover, through this transformation I have become like a brand ambassador of sorts for fitness and healthy food in my hometown of Ahmednagar in Pune. I have also motivated many of my family members and friends to eat healthy and exercise daily to stay fit."

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this 42-year-old who lost 18 kgs by tweaking his eating habits instead of crash dieting - GQ India - What a man's got to do

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The word diet comes from the Greek word diata, which means way of life.

But today, when we use the word diet, we think of eating less or eating selectively, very often to lose weight.

Whats interesting about diets is that they come and go. The Atkins diet, Dukan diet, raw food diet and the alkaline diet have something in common.

They were all immensely popular in their time, but none stood the test of time. At best, some of them have been around for six or seven years, but none have been seen as viable ways to lose weight.

Each one, eventually, has paved the way for another diet that has sounded even more compelling and miraculous.

Even those who jump onto the trending diet bandwagon are hardly able to sustain the regimen for more than a couple of months.

This is because none of these diets are designed for sustainability or long-term health benefits, and dont offer any more than quick fixes. Today, the Gluten-Free Diet (GFD) has a cult following, and gluten is blamed for just about every ailment, including autoimmune disorders, inflammation or weight gain.

The GFD, without a doubt, is the ideal prescription for Celiac Disease, NCGS (Non-Celiac Gluten Sensitivity) and wheat allergy. However, the rampant use of the GFD for weight loss has become a matter of concern.

The Harvard TH Chan Institute of Public Health clearly points out there is no evidence to support the weight-reducing virtues of a GFD. Yet, almost every other person I know gets taken in by anecdotal evidence and goes on to banish gluten from the menu.

Whats more worrisome is that gluten-free foods are assumed to be healthy which is why they tend to be consumed in larger quantities, leading to weight gain. Many of these GF foods are in fact highly processed, lacking in fibre and vitamins.

Like the GFD, the Ketogenic Diet was also designed to treat a medical condition epilepsy in children that did not respond to medication.

This diet comprises of 70-80 per cent fat with moderate protein and small amount of carbohydrates. Many variants of the Keto diet have been used for medical purposes and have been of benefit.

The success of Keto diets in this condition led it to be tried for weight loss. In 2018-19, the Keto diet was immensely popular for weight loss.

I expect this trend to continue in the following year. However, an editorial in JAMA Internal Medicine (July 15, 2019), mentions that enthusiasm outpaces evidence when it comes to the Keto diet for obesity and diabetes.

An editorial in The Indian Journal of Medical Research (Sept 2018) reads, these (diets) can increase morbidity and mortality in the long run.

The low-carb era surged in popularity with the Atkins Diet (a low-carb, high-protein diet). This hugely popular diet was designed to make you lose weight, but did you know that its founder died of a heart attack? Would anyone want to lose weight at the risk of an unhealthy heart?

When it comes to weight loss, moderation and sustainability are the keywords. If a diet does any of the following, make notethat it is a fad.

Promotes quick fix solutionslike rapid weight loss.

Wants you to eat in excess aparticular food group.

Wants you to cut out a particularfood group.

Tries to sell specificproducts.

Cites only anecdotes and noscientific evidence.

2020 will yet again see its fairshare of trending diets. Bewarned, and stay healthy.

Link:
Want to lose weight? Say no to dieting - The New Indian Express

Apple Cider Vinegar, or ACV, hassomething of a cult following as a diet hero, complete withentire websites devoted to it as a weight-loss elixir. It's used for detoxing, curing stomachailments and even is known to cure warts. Hippocrates (c.420 BC) used vinegar medicinally to manage wounds. But the most common use today is for weight loss.

So how does apple cider vinegar help people lose weight? According to Healthline, acetic acid is the vinegars main active component which is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. Studies have shown a correlation between apple cider vinegar and the regulation of fat and metabolism burn by the increased fat burn and decrease of fat storage from short-chain fatty acids.

Apple cider vinegar appears to speed up metabolism by accelerating the bodys ability to break down nutrients efficiently and quickly, giving your food less opportunity to stick -- and lowering your blood sugar levels.

You can drink a detox tea with it oreasily incorporate it into your meals, as a simple salad dressing.Apple cider vinegar consists of both malic acid and acetic acidalong withpectin, potassium, and several other minerals, and vitamins, all of which appear to be beneficial to your gut health.

It's a simple two-step process, that's very similar to how kombucha is made.

1. Crush apples and squeeze out the juice, which allows for the alcoholic fermentation process because the liquid is exposed to bacteria and yeast.

2. Once the bacteria become active, the fermented alcohol turns into acetic acid (the main active compound in vinegar).

While ACV is knownfor its bitter taste, it goes way beyond that. It can be used to cook almost anything in a pan, like stir fry, pancakes instead of butter or oil. It works to sautee meatless meatballs andratatouille. Its powerful flavor contrasts well with stovetop foods because it takes away their bitterness.Add it to your vegetable broth for more flavor and tangy taste to your minestrone soup.

Simple Tangy ACV Salad Dressing:

Place ingredients into a mixing bowl and stir it together until ingredients combine. If you want a thicker taste, add olive oil as necessary until you are satisfied with thetexture.

If you have a special recipe or specific way you like to use apple cider vinegar, email us at info@thebeet.com, we would love to share it with everyone.

Read more:
This Simple Ingredient Has Proven Weight-Loss and Health Benefits - The Beet

There were a lot of trendy diets in 2019, including a few even I hadnt heard of before I started researching this list. Google published the ten most-googled diets, and were here to explain what they are and what you might want to know if youre looking into them.

Two of the diets seem pretty reasonable: intermittent fasting, which is a legit hack if youre into that sort of thing, and Noom, which sells a pretty standard diet in an app form that some people find convenient. The other eight I wouldnt recommend. Heres your spoiler, though: none of them seem likely to be more effective than regular plain ol healthy eating.

Most people who are into IF would likely object to calling it a diet; its a way of eating that may also be done for perceived health benefits or because you some people find they feel more focused and energetic while fasting.

In most cases, IF takes the form of time restricted feeding. You swear off food for a certain window of timemaybe from bedtime to lunchtime, essentially skipping breakfast. Other versions might involve dedicating two days a week to extremely low calorie intake.

As a weight loss tool, IF seems to work about as well as other diets. Youll eat less overall, and lose weightbut only if you dont hate it. When its been studied, people tend to have a hard time sticking to it.

This is a diet of vegan, unprocessed foodsso far so goodwith a lot of pseudoscience and pricey supplements thrown in. The diet is supposed to make your body alkaline (not a thing that a diet can do), and its dangerously low in protein. Also, just so you know, Dr. Sebi is not a doctor. Healthline has a detailed breakdown of the diet here.

Noom is a subscription based app that provides advice about what to eat and asks you to track your food. Foods are divided into red, yellow, and green categories, with red items being the most calorie dense and green being things like vegetables. The app coaches you, although some users have found the coaching less than helpful. Its been called Weight Watchers for millennials.

This one isnt a specific diet, but simply the idea of eating 1,200 calories per day. For some reason, this number is held out sometimes as a minimum for healthy eating (I recall the old CalorieCount forums of the early 00s banned any discussion of under-1200 diets) and in other communities its defended as appropriate for some people, maybe, sometimes (see the subreddit r/1200isplenty).

To be clear: 1,200 calories is not enough food for most people. (We have a guide to finding your appropriate calorie intake here.) Probably a lot of people who look up this diet are trying to find low calorie recipes or meal plans, which may end up being okay as long as your actual intake is appropriate to your body size and activity level.

GOLO is a company selling weight-loss plans and supplements. They have published studies claiming their plan works, but GOLO funded and conducted the studies and lets just say they dont make an airtight case for the diet (they dont compare people on their diet to people on another diet, for example.)

The diet also requires the use of a particular supplement that the company sells. As we know there are no magic weight loss pills, this doesnt seem like a particularly special diet. Meanwhile, there are Amazon reviews and they are...not good.

This diet comes from reality TV stars Terry Dubrow of Botched and Heather Dubrow of The Real Housewives of Orange County. It appears to be a fairly simple combination of intermittent fasting, in which you fast for 16 hours a day (including while youre asleep), and unprocessed low-carb eating.

There are recommended foods for each phase of the diet, which dietitian Carolyn Williams notes may not add up to a healthy number of calories. Some of the sample days had only about 1,000 calories.

This diet aims to activate proteins in our bodies called sirtuins, with the goal of making more mitochondria to deal with oxidative stress and possibly slow down aging processes. Sounds great, except theres no way you could possibly do this through diet, an expert in nutrition and biochemistry tells Spartan.

The diet starts with a week of extreme calorie restriction (around 1,000-1,500 calories, much of it from juice). Then follow another two weeks of restricted eating, after which you can either repeat the process or move on to a maintenance phase in which you Sertify your diet by eating as many of the approved Sirtfoods as possible (green tea, dark chocolate, red wine, and so on). If this sounds a lot like the mostly-debunked concept of superfoods...well, it sounds that way to me too.

This one is pretty much what it sounds like. Living without any carbs or sugar (pro tip: sugar is a carb) may not be harmful but its probably going to suck. Most likely, people were googling J.Los 10-day no carbs no sugar challengewhich well get to in just a sec.

Endomorph is a term from the outdated concept of somatotyping, in which some people have naturally skinny, naturally fat, or naturally muscular body types. Theres no evidence for this, but the concept was catchy and people are (sigh) still talking about it today.

There isnt a single authoritative endomorph diet, just a lot of diet advice for endomorphs that is roughly the same diet advice anyone would get regardless of body type: eat more vegetables and all that.

Okay, so heres where the no carb/no sugar thing comes in. Jennifer Lopez posted a 10-day challenge on her Instagram to avoid those foods. She told Today that part of the reason is to break a craving for sweet foods. Now when I go back to eating a fruit in 10 days, its going to taste like an ice cream sundae, she said.

The challenge calls for eschewing anything with starch or sugar, including fruit, yogurt, and milk. While you dont technically need these foods to live, most human beings will get bored and frustrated pretty quickly trying to stick to a challenge like this. And to what end? Its not like carbs or sugar are bad for you to the point of needing to eliminate them completely from your dieteven if its temporary.

Excerpt from:
We Explain the Most Googled Diets of 2019 - Lifehacker Australia

Spirulina is a type of blue-green algae, which is among the worlds most popular dietary supplements. Many people consider it as a superfood due to its excellent nutritional content and health benefits. Nutritional value of spirulinaSpirulina is high in protein and vitamins, thus making it a great dietary supplement for vegans and vegetarians. Studies suggest that spirulina also has antioxidant, inflammation-fighting properties and the ability to boost your immune system. Below are the seven health benefits of spirulina and why you must consider having it:

It can help you lose weightCreating a calorie deficit is the first step towards losing weight. Spirulina can help you lose weight as its low in calories but is power-packed with nutrients. People who ate spirulina for 3 months showed improvement in their BMI (body mass index), says a study.

Can help manage diabetesA study conducted in 2018 found that spirulina significantly lowered fasting blood sugar levels. High fasting sugar is a common issue with people suffering from Type 1 and Type 2 diabetes.

In a 2017 animal study mice with type 1 diabetes were given spirulina extract. The mice showed lowered blood sugar, higher insulin levels and improved liver enzyme. The antioxidant effect of spirulina is also helpful in treating type 1 diabetes.

Lowering cholesterolCholesterol is the unhealthy fat that can increase the risk of heart diseases. Taking spirulina supplements can have a positive impact on the blood lipid levels. In a study, it was found that consuming spirulina decreased the level of LDL (bad) cholesterol and increases the level of HDL (good) cholesterol.

Helps in lowering blood pressureThere is evidence that spirulina can help lower blood pressure. A small study conducted in 2016 found that eating spirulina for three months regularly can help control blood pressure in people who were overweight and had hypertension.

Improves gut healthSpirulina is easily digestible as its cells do not have tough fibrous walls. Studies show that spirulina can support gut health as people age. A study conducted in 2017 on mice suggests that spirulina can help preserve the healthy gut bacteria.

Spirulina is not rich in fibre, thus its important to consume high-fibre foods along with it.

Packed with nutrientsSpirulina has no side effects and is packed with protein and vitamins. It also contains thiamine, niacin, riboflavin, vitamins B-6, A and K.

One tablespoon (around 7 grams) of dried spirulina has:20 calories4.02 g of protein1.67 g of carbohydrate0.54 g of fat

More here:
What is spirulina and why you must have it - Times of India

Kiwi clinical nutritionist Cliff Harvey joined the AM show on Friday to discuss the study, saying it's "another piece of evidence that fasting works".

"What's interesting about this study is it's about moderate restriction - it sounds like a lot of time not to eat, but for a lot of people it's just about switching their feeding versus fasting window," he explained. "It's about starting eating at eight, and finishing at six - it's not that big a restriction."

Harvey says most of us naturally fast from dinner to breakfast anyway, so a small increase in that fasting window is leading to "prodigious benefits".

"Just by restricting how long we have to eat it seems we don't overcompensate - so if you fast for a little bit longer you actually don't make up for it by binging, even if you think that you are."

"This is why it's a good strategy for people - it basically helps you autoregulate. You don't mean to eat less, but because you've got a shorter eating window you end up doing it."

So if you're thinking about giving intermittent fasting a go, ease into it with a 10-hour eating window. It means you can have breakfast at 9am and finish dinner before 7pm, which actually isn't too hard - you just have to give up the midnight snacks.

Watch the full AM Show interview with Harvey above.

The rest is here:
Intermittent fasting window only needs to be 14 hours for better health - study - Newshub

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