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As we look forward to 2021, many of us have started to think about New Year's resolutions. For those of us looking to lose weight over the next twelve months, a brand new diet can not only help us hit our weight loss goals, but also introduces us to new foods, raises our energy levels, and helps us live longer, more fulfilled lives. And yet, if you decide to embark on a brand new diet, figuring out which plan to follow can feel mind-boggling. Trying to sort between the best diets to live longer and the not-so-great fad diets only makes losing weight that much harder.

So if you feel overwhelmed by the world of dieting and have no idea of where to start, have no fear! To help streamline your weight loss process and guarantee a long and healthy life, we talked to a wide range of registered dietitians, nutritionists, and medical doctors to assemble the top six diets that help you live longer. By eating healthy and exercising regularly, you can stay one step ahead of weight gain and keep moving for decades to come.

Read on to learn which six diets can help you live longer, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"The Mediterranean diet has consistently been ranked by US News & World Report as the world's best overall diet," says Lexi Endicott, RD, LD, and culinary nutrition specialist for To Taste. "Rather than a diet in the traditional sense in which you go on it to eventually go off it, the Mediterranean Diet is a simple and sustainable eating pattern that can be followed for life. This eating pattern emphasizes consuming a variety of plant foodsa plant-forward diet, so to speak."

If you feel ready to take the plunge, the nutritional benefits of this eating plan can keep you healthy for years.

"These healthful foods [and] ingredients are rich in vitamins, minerals, and phytochemicals (i.e. antioxidants) that decrease risk of developing many chronic diseases such as heart disease, cancer, diabetes, and Alzheimer's," says Endicott. "The more disease-free years someone can add to their life, the better!"

If you want to really super boost your chances for longevity, check out our list of 20 Foods You Should Be Eating Every Day for a Longer Life.

Eating less can definitely help you lose weight, but it might also keep you around much longer.

"The diet that has the most empirical evidence in regards to increasing life expectancy is intermittent fasting or even fasting in general," says Dr. Alexander Lightstone Borsand, MD. "Animal studies have shown that the less often animals eat, the longer they live in comparison to animals fed more regularly. The most notable study in humans followed 2,000 patients after cardiac catheterization and showed an increased lifespan in patients who regularly fasted."

"Another animal study showed that mice that were fed once a day had an 11% increase in lifespan as compared to the mice fed multiple times a day," says Dr. Borsand. "This is a significant increase in lifespan and warrants further human studies."

Here are7 Science-Backed Benefits of Intermittent Fasting.

If you haven't heard of the DASH diet, get ready for an eating plan that can change your life. The Dietary Approaches to Stop Hypertension diet encourages the consumption of foods that lower blood pressure has taken off in recent years, and can do some wonders.

"The science is very clear that a plant-based or plant-forward diet is quite remarkable for its positive impact on longevity and healthspan," says Dr. Nicole Harkin, MD, FACC, founder and cardiologist of Whole Heart Cardiology. "This diet is high in vegetables, fruits, whole grains, legumes/beans, nuts, and seeds while minimizing or eliminating animal products and processed packaged foods."

"Numerous epidemiologic studieshave demonstrated that an increased intake of plant-based foods results in reduced risk of cardiovascular and other causes of death," says Dr. Harkin. "We also see a decreased risk of obesity, high blood pressure, high cholesterol, diabetes, and inflammation. While not all individuals may not be ready to go completely plant-based, working on incorporating as many plant-based foods and #meatlessmondays is a great first step!"

Here is Everything You Need to Know About the DASH Diet.

What do Greece, Japan, Italy, California, and Costa Rica have in common? These areas constitute Blue Zonesareas of the world with the highest concentration of centenarians. In order to live like someone who could reach 100, you need to eat like someone who can reach 100, and this diet helps you do just that!

"The Blue Zones have several lifestyle factors in common which appear to contribute to the longevity and increased likelihood of living to 100 years of age," says Dr. Christine Bishara, MD, founder of From Within Medical. "Their diets are composed of fresh whole foods which are primarily plant-based and also include nuts, legumes, and olive oil. They incorporate minimal red meat with the majority of the animal protein components coming from pescetarian options."

They do not eat heavy meals late in the day or close to bedtime," says Dr. Bishara. "They practice socially based eating and have strong ties to their community. This has been studied numerous times as a major factor in longevity including another study called 'The Roseto Effect'[ and] they live in areas with ease of daily walking as a form of exercise. This seems to also be another well-studied contributor to longevity."

People in the blue zone typically eat this One Food You Should Be Eating Every Day For a Longer Life.

"Though it sounds like the latest trend, the carnivore diet is a diet that was followed for ages," Dr. Rashmi Byakod said. "The human race evolved from eating raw and cooked meat. In the olden days, there was no agriculture, and plant food was the least consumed. Meat foods are highly nutritious and carry numerous health benefits."

If you ever considered yourself a "meatatarian" you might actually be onto something.

"The aging process indicates impairment of mitochondrial function, reduced antioxidant effect, and increased oxidative stress," says Dr. Byakod. "Selenium and Coenzyme Q10 (CoQ10) present in meats have antioxidant effects helping in longevity and wellbeingOther than these, meats are a good source of vitamin D, omega 3 amino acids, and various other nutrients. Adapting to a carnivore diet can help you meet all the nutritional requirements of your body."

If you love the idea of the Mediterranean diet, but don't want to cut our dairy, this diet will make you swoon.

"Dairy, especially full-fat dairy, contains healthy fats, calcium, and other nutrients that are recommended for a healthy diet," says Lisa Richards, CNC. "It is easy to integrate more servings of dairy into the traditional Mediterranean diet through cheeses, yogurt, and dairy-based sauces."

"Adding dairy to the Mediterranean Diet could make it more sustainable long-term, especially for women who need the added calcium and vitamin D," says Richards. "The fat content may deter some people as it adds additional fat to an already moderate fat diet, however, easy exchanges can be made to ensure a balance of fish and plant fat with added dairy."

"As with any diet, moderation is important," says Richards. "The foods recommended on the Mediterranean Diet are not shown to be unhealthy for your heart. However, the dieter should make sure they are still staying within their calorie limits, especially with fat content, to avoid any negative side effects."

For more on the Candida Diet: This Is Everything You Should Eat and Why, According to Experts.

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The 6 Best Diets That Will Make You Live Longer, Say Dietitians - Eat This, Not That

Belly fat is often the first to accumulate when we gain weight and the last to be burned off. The belly fat bulge can be even more frustrating for women, who often find that no matter how frequently they hit the gym or how drastically they change their eating habits, there are always at least a few pounds in their midsection that stubbornly remain. Additionally, the quest to lose belly fat only gets more difficult as women age.

"Women tend to pack on more belly fat as they get older, especially after reaching menopause," says Megan Wong, RD, a registered dietitian working with AlgaeCal. "As levels of the hormone estrogen drop, body fat patterns shift from the typical 'pear-shaped' female figure to the 'apple-shaped' figure more frequently associated with men."

And not only is belly fat frustrating if you're trying to fit into your favorite pair of jeans, but it also has the potential to be very detrimental to women's overall health. "Visceral fat is metabolized by the liver and ultimately turns into blood cholesterol, which collects in the arteries, eventually narrowing them. These clogged arteries can eventually lead to angina, heart disease, heart attack, stroke, and other cardiac symptoms," explains Dr. Candice Seti, PsyD, CPT, CNC, a licensed clinical psychologist, a certified personal trainer, and a certified nutrition coach. "Visceral fat is also responsible for the release of hormones that trigger insulin resistance, Type 2 diabetes, systematic inflammation, heart disease, and other cardiovascular diseases."

But don't be bummed about your belly fat. Armed with these expert-recommended tips fromregistered dietitians, nutritionists, and other medical professionals, you can lose the belly fat. Read on, and for more on how to eat healthy, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

"Protein-rich foods like fish, chicken, and beans, are ideal to reduce belly fat and also help with weight loss," notes Lisa Young, PhD, RDN, a registered dietitian nutritionist, author of Finally Full, Finally Slim, and an adjunct professor of nutrition at New York University. "And women have a harder time losing weight than men." Protein can be a belly fat-blasting ally for women because it helps you feel fuller for longer since it takes more time to break down. Additionally, since protein is slightly harder to digest, your body uses more calories in the process, which can contribute to a flatter midsection.

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"Most people don't realize that sugar often ends up getting stored as fat. When you eat sugar, your body will use it as an energy source, if needed, and store the rest as fat; more often than not, we consume more [sugar] than we need," explains Wong. "To avoid added sugars, get familiar with reading nutrition labels. Common culprits that tend to be high in added sugars are flavored yogurts, breakfast cereals, energy drinks, iced teas, granola bars, and flavored nut milks. Take a look at ingredients lists as well. Added sugars can be listed as syrups, molasses, or words ending in 'ose' like fructose, glucose, maltose, sucrose or dextrose."

"Yup, I said increase! Healthy fats such as nuts, seeds, olive oil, and avocado can help normalize your weight and balance your blood sugar both of which help combat the development of visceral fat in the abdomen," says Seti. And this is especially true for women. Looking to blast belly fat? "Include a portion of healthy fats with every meal."

Since women tend to gain weight around their midsection after menopause, doing exercises that specifically engage your waist and abs can help efficiently target that fat. "I recommend physical activities that center on moving the waist, twisting and using your core," notes Dr. Anna Cabeca, DO, who is triple-board-certified in gynecology and obstetrics, integrative medicine and anti-aging and regenerative medicine. "Personally, I'm a big fan of boxing. There's a lot of rotation at the waistline when you're throwing punches, or hitting a bag, so while it helps by releasing frustration and detoxing, it also helps your belly."

Though this may sound obvious, it can have a substantial positive impact on women's loss of belly fat. "When you're bloated, your belly feels bad and may look swollen," says Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living."Bloating trigger foods vary by individual, however, FODMAPs (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) can cause bloating, even if you're on a 'healthy' diet. FODMAPs are present in healthy fruits, vegetables, and legumes. Even though all fruits/veggies are nutritious, some are high in FODMAPs and may cause distress like bloating, gas, diarrhea and abdominal pain. A low FODMAP diet can make you feel better if you have issues with high FODMAP foods."

"If you're chronically constipated, this can make your belly area full and bloated. Make sure you consume enough fiber and also enough fluid during the day," advises Kostro Miller. "Too much fiber without more fluid can cause constipation too."

Additionally, according to Young, foods high in soluble fiber like oatmeal, carrots and legumes may help fight belly fat. "These are particularly good for women as they may also help you feel full and assist with weight loss," she explains.

"Chronically high levels of cortisol, the stress hormone, can actually lead to increases in your abdominal fat stores," says registered dietitian nutritionist SaVanna Shoemaker, MS, RDN, LD. "That's why it's important to find ways to manage your stress, to help stop that cycle of depositing more fat stores on your belly. You may even want to talk to a healthcare professional about having your cortisol level checked if you are chronically stressed and struggling to lose fat."

While both men and women produce cortisol, a 2009 Swedish study found that women can have significantly higher levels of certain types of cortisol than men.

Drinking too much alcohol has been linked with increased belly fat," says Young. "To reduce your waist, women should drink alcohol in moderation or abstain. Alcohol can also increase a woman's risk for breast cancer, so limiting alcohol is a win-win."

"Resistant starches, such as potatoes, lentils, and beans, actually help remove visceral fat from women's bodies," says Seti. "Because of the way these carbohydrates are processed in the body, they actually increase your calorie burn and make you feel fuller so you eat less throughout the day."

"Avoid foods or products that have endocrine disruptors, such as parabens," says Cabeca. "Skincare products, creams, shampoos, and lotions that have parabens will add an estrogen load in your body that can increase belly fat in women." This is because extra estrogen leads to excess fat storage, which is especially pronounced in the belly and butt areas in women.

According to a 2020 German study, even pregnant women who use parabens could increase the risk of their children being overweight.

"This is especially important for women since our hormones can cause frequent water weight fluctuations. Where the sodium goes, water will follow," Kostro Miller explains. "When you consume a lot of sodium (a component of salt) which most Americans do our body adjusts accordingly by quenching our thirst and/or holding onto the fluid we already have in our body. When we decrease overall sodium intake, our body does not feel the need to hold onto lots of water, and the water we drink will hydrate us and then be flushed out."

Related: 25 Foods High in Sodium You Should Watch Out For

"Putting more muscle on your body is the most effective way to combat body fat. Extra muscle fibers change your body composition over time," says Seti. "Muscle tissue is active and helps burn more and increase metabolism throughout the day, ultimately combating the development of visceral fat around your organs." To get going, Seti suggests women start with 5 to 10 minutes of weight lifting a day.

When it comes to diet changes women can make to eliminate body fat, Cabeca is a fan of this trendy, yet effective combo. "Incorporate lots of dark leafy greens such as broccoli sprouts and kale into your diet. These greens are rich in nutrients to help detoxify estrogen," she explains. "Also include healthy fats that you can find in salmon or oysters. Divorce from sugar and dairy, and minimize carbs. Avoid drinking more than 4-6 ounces during your meal, chew your food as it will force your natural digestive enzymes to work, burn the calories and the fat, and you will actually eat less."

She adds: "We also want to include cruciferous vegetables because that helps detoxify estrogen diindolylmethane (dim), and the sulforaphane that are abundantly found in the cruciferous vegetables help with estrogen detoxification."

While yo-yo dieting is a common practice among women, Seti warns it actually does more harm than good, especially where belly fat is concerned. "A history of yo-yo dieting is actually a risk factor for building abdominal fat. When we lose weight, we tend to start at the top and bottom of our bodies, leaving visceral fat in the abdomen for last. Some don't ever get to the point of losing it there," she says. "Plus, when we gain the weight back, the abdomen is the first place we add it. So the effects of yo-yo dieting ultimately increase visceral fat in our midsection. Stop the yo-yo and make some lifestyle changes that allow you to eat well all year. Focus on veggies, lean protein, and good fats at every meal!" To help you on your way, check out26 Easy Ways to Keep The Weight Off, According to Dietitians.

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14 Best Ways Women Can Lose Belly Fat, From RDs - Eat This, Not That

DENVER (KDVR) Every morning from 9 a.m. until noon, Colorado sports fans are greeted with the rich timbre of Orlando Franklins voice. The former Broncos offensive lineman now works as a sports talk radio host for 104.3 The Fan.

His work on the radio has allowed his physical appearance to slide under the radar, until now.

Big O, as hes affectionately known by Broncos fans, recently posted a picture to social media, showing off his remarkable weight loss.

I want people to look at me and say, Man, if Orlando can do it, I can do it,' says Franklin.

But its how hes gotten in shape, thats catching many by surprise.

Franklin has taken to hiking, even inviting complete strangers along for the journey.

I found a way to do things where I can see Colorado, burn a ton of calories, but meet new, good people as well.

Until last year, Franklin had never been hiking in Colorado, despite playing for the Broncos for 4 years.

He says he was at the Denver Museum of Nature and Science when he stumbled upon a book in the gift shop.

I stopped in the gift shop, and literally saw a book that said 50 hikes in Colorado, he says. And it was all over the state, and I was like, Man, I want to do this.'

Franklin turned to social media to ask his fans for advice.

And my first hike, four people showed up, and I was like, Man, this is awesome. And I just started doing it every Saturday.

Franklin has been hosting hikes ever since, and even climbed his first 14er this summer.He has also stopped drinking alcohol, and in the past year has managed to lose nearly 100 pounds.

I told myself, because we were getting ready to have our second child, this is something that I have to do, he says.I have to make sure that I have more energy, were playing man-to-man defense now, one parent has one kid, the other parent has the other, so youre fully engaged.

One of the first strangers to join Franklin was Dave Roberts, a Denver sports fan who heard about Franklins hikes on the radio.

When we first started, he would stop, not joking, every quarter mile. Because he was maybe in football shape, but not hiking shape, says Roberts. Imjust super proud of him. He went from not even walking a quarter mile in the mountains, to hiking a 14er.

Orlando is hoping to hike five 14ers in 2021, and hopes his story will inspire others to get outside.

You cant take care of other people in this world unless you take care of yourself, he says.

If youd like to hike with Orlando, shoot him a message on Instagram.

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Former Bronco Orlando Franklin hiking with random Coloradans to lose weight - KRQE News 13

The past 30 years has seen an increase in portion sizes, which is one of the main causes of obesity. If the chef has portion distortion when it comes to plating, then guests and crew will eat too much and gain weight.

If the principal asks how many calories are in the dessert, culinary math is in order to know how many calories are in our portion distortions. Ive been asked this question before, as I know most chefs have.

We use math when provisioning and budgeting for the yacht, but when making that ganache for the birthday cake or that creme brulee, have we used our math to count calories lately? Yachting is the land of luxury, fine food and fancy destinations, but consistently serving the principal and guests foods high in calories is not doing them any service. Our goal as chefs is not have the principal or his guests gain weight every time they visit the yacht. Our goal is to help them achieve a healthy lifestyle onboard and enjoy themselves without the pounds clinging when they go home.

These days, food planning is typically all about vegan cuisine, green cuisine, gluten-free, plant-based, paleo, but we do still get guests onboard who want that standing rib roast and cream-laden desserts. Sometimes those occasions cant be helped, but if the principal is like most, he needs healthy cuisine. (Once they have reached the stage in their life where they can afford a yacht, they have often done much damage to their bodies. Calorie counting and diets are in order.)

So how do we count calories? Begin by calculating the energy balance, which is energy input and energy output.

We input energy when we eat. Food offers calories that we consume. We get different amounts of energy (calories) from different foods. Protein and carbohydrates each provide 4 calories per gram; fat offers 9 calories per gram. Figure out energy input by simply adding up what is eaten in a day.

An easy way to do this is with one of the popular calorie counting apps. I have found Nutritionix to be quite thorough, but chefs must find the right one that offers everything they need to help with meal planning. (Be sure to also measure any macronutrients such as salt as its effects can lead to weight gain in water weight.) To get an accurate picture of how many calories are consumed in a day, it is best to do this for a whole week.

Harvard University recommends multiplying a persons weight by 15, which is roughly the number of calories per pound of body weight needed to maintain weight for those of us who are moderately active. So, someone who weighs 155 pounds needs about 2,325 calories a day to maintain their current weight. To lose weight, consume fewer calories.

Energy output is simply burning calories. Break down a recipe to its ingredients and find the number of calories per ingredient based on servings.

To lose 1 pound a week, decrease daily calories by 500. Its common for women to eat 1,200 a day to lose weight and men about 1,800 a day to lose weight. Remember to measure the portions. I use a food scale and try to keep protein portions to 3 ounces or less.

Chef Mary Beth Lawton Johnson is a certified executive pastry chef and Chef de Cuisine and has worked on yachts for more than 25 years. Comments are welcome below.

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Culinary Waves: Getting proficient in portion control - The Triton

Some days it's tough to get the recommended two servings of fruit. Fresh produce can unexpectedly spoil (although, there's always frozen), our shopping list is often at the mercy of seasonal fruit crops, and you can't exactly peel an orange on the subway on your way to work when you're in a hurry (or at least you shouldn't, because eww).

On those days, drinking your fruit in the form of juice seems like an easy substitute. It's quick and convenient, plus it counts as fruit, right? It says "100% fruit juice" right there on the label!

Not so fast: like every other thing in life that's too good to be true, you can't actually make an even swap between real, bonafide fruit and fruit juice (even if it's the organic, non-GMO, fresh-squeezed, no-sugar-added kind). In fact, drinking juiceespecially as a replacement for actual fruitcan do more harm than goodso much so that you might be better off skipping your fruit servings entirely for a day rather than filling your quota with juice.

We asked registered dietitians to give us the scoop on fruit juice, and they shared five reasons why you should stop drinking it ASAP. Read on, and for more on how to eat healthy, check outWhat Happens to Your Body When You Drink Orange Juice.

Fruits fall on the list of the healthiest high-fiber foods. In fact, fiber is one of fruit's biggest selling points; it aids your digestion and fills you up so you eat fewer calories overall. When you drink fruit juice, however, you're missing out.

"Juice lacks the fiber found in whole fruits and vegetables [because] the juicing process strips fruit and vegetables of their fiber," says Sarah Rueven, MS, RD, founder of Rooted Wellness. "For this reason, I always recommend blending up fruits and vegetables [into smoothies, which] retains their fiber content, or simply grabbing a piece of fruit over a glass of fruit juice."

Basically, if you'd rather drink your fruit than eat it, look to smoothiesnot juiceto fill you up. For that, try10 Fat-Burning Smoothie Recipes Nutritionists Always Drink.

Not only does juice lead you to falsely believe you're making a healthy choice (if I can eat a daily serving of fruit, I can drink it, too!), it can also make it super easy to over-consume serving sizes.

"When you consume an eight-ounce glass of juice, you are drinking the equivalent of about three to five pieces of fruit in just a few gulps," warns registered dietitian Amy Shapiro, MS, RD, founder of Real Nutrition. "Would you sit down to eat four oranges?"

Well, when you put it that wayno! Because so much fruit is used to produce even a single serving of juice, you could easily be consuming triple or quadruple servings. While it's better to over-consume fruit instead of, say, chips or chocolate, fruit isn't a dietary free-for-all.

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Calories are not evil: they're actually a necessity for life, fueling our bodies and giving us the energy to go about our day. But we should choose our calories wisely, or else we risk racking up calories without adding any nutritional benefits to our diet.

That's essentially what happens when we drink fruit juice, says Shapiro: "Research shows that our bodies do not process the calories we consume in beverages like juice; therefore, we consume those calories and then we eat food on top of it."

In other words, it might not seem like a big deal to drink 150 calories worth of fruit juice, but since it won't give you any real satiety, you're just going to follow it up with more food (i.e. more calories), while rendering the 150 calories you just consumed from the juice mostly useless.

Because fruit juice lacks fiber, there isn't anything to offset its natural sugar content; this leads to dramatic spikes in blood sugar. Not only is this bad news for your energy levels, but it's also going to wreak havoc on your cravings, too.

"[Juice] can increase blood sugar quickly, leading to a burst of energy followed by a blood sugar crash," says Shapiro, "[which causes] you to either drink more juiceand more sugar and caloriesor reach for an additional snack."

All of this spiking and crashing basically leads to an endless cycle of sugar and calorie consumption. If you absolutely can't break your juice habit, Shapiro recommends limiting yourself to no more than four ounces of juice per day, and also diluting it with water, ice cubes, or seltzer to quench your thirst but limit the amount of sugar consumed.

So what does all this extra sugar and calories from drinking juice eventually lead to? You guessed it: weight gain.

According to Rueven, this is thanks in large part to the over-consumption we talked about earlier. Since juice is a concentrated source of sugar and caloriesand drinking one cup of apple juice is like consuming the sugar and calories of three whole applesit's easy to be blissfully unaware of how much you're truly consuming. And that's a recipe for weight gain, if we've ever seen one.

"If you consume large quantities of juice regularly, you are getting a lot of added calories and sugar in your diet," Rueven explains. "Over time, this can lead to weight gain or make it difficult for you to lose weight." For the same reason, here are 7 Ways Smoothies Will Make You Gain Weight.

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5 Reasons You Should Stop Drinking Juice, According to Dietitians - Eat This, Not That

We'll put it to you plainlythere are a lot of health benefits to drinking coffee on a regular basis. Coffee can actually do wonders for your body, and can even help you lose weight. But if you're not careful with your coffee habits, that magical cup of joe may actually be having negative effects. This is why we turned to the research to learn the coffee habits that are shortening your life. Here they are, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

This one may be obvious, but it's a coffee habit worth noting. One previous study that evaluated 40,000 adults noticed that drinking over four cups of coffee a day could actually have negative effects on one's lifespan. However, the scientists that authored the study did note that having 28 cups a week is fine (exactly 4 cups each day of the week), but drinking more of that could result in negative consequences in terms of longevity.

Here's whyDrinking This Many Cups of Coffee Per Day Is Bad For You, Experts Say.

Have you ever actually looked at the nutrition information of that caramel latte you love to order? If you're ordering a large caramel latte at your favorite coffee shop, you're likely consuming at least 30 grams of sugar at oncesometimes more for shops like Starbucks or Dunkin'.

Studies have shown that eating too much sugar can lead to an early death. And no, it's not due to obesity or weight gain, but the fact that sugar can cause dehydration which can be a symptom of high blood sugar and, if not monitored, a risk of diabetes.

Instead of ordering a sugary latte, why not ask for a regular latte with a small caramel swirl on top? You can mix in the caramel and still get that same great taste, but with significantly less sugar. Or why not make one of these12 Tastiest Homemade Coffee Drinks From a Nutritionist.

Similar to your sugary latte, if you're not careful with your creamer, your coffee at home will also be drowning in sugar. Choosing to use a half-in-half or a little milk, or even almond milk, would be a better choice than a sugary coffee creamer. However, if you prefer a sweeter coffee taste, simply be careful at measuring out the amount of coffee creamer you put in your cup.

Seems a bit counterintuitive, right? But it's true! One study published by the journal Longevity & Healthspan says caffeine can actually help extend your life span, improve your health, and delays age-associated diseases like Alzheimer's. That's because caffeine can actually help with dietary restriction and reduced insulin signaling.

Just be careful of how much caffeine you consume! Healthline says consuming over 1,000 milligrams of caffeine a day can cause negative effects on the body including increased anxiety, insomnia, and digestive issues. Here's Exactly How Much Caffeine Is Too Much Caffeine.

As we said, there are actually quite a few benefits to drinking coffee on a regular basiseven in terms of longevity! According to the AARP, coffee drinkers have a lower risk of death compared to coffee abstainers by 10 to 15%. So maybe it's time you start brewing yourself a cup in the morning.

And once you start drinking coffee, here are the 9 Tricks for the Best-Ever Cup of Coffee.

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Coffee Habits That Are Shortening Your Life, According to Science - Eat This, Not That

You are the model of steely discipline. A cold-eyed warrior unfazed by midday munchies, by late-night longings, by the siren song of Cinnabon. You stick to your three squares, restrict calories, and never allow yourself a salacious snack.

Congratulations. You've made weight loss an awful lot harder than it ought to be.

Here's the problem: Resisting snacks and restricting calories makes it more difficult to keep your metabolism revving. When your snacking is lacking, so, too, is your body's ability to burn fatthe key to long-term leanness. In fact, those who eat at least six times a day have lower body-mass indexes and consume fewer calories overall, than those who limit themselves to three squares, according to a 2015 study in the Journal of the Academy of Nutrition and Dietetics.

But that doesn't mean you should tear open the nearest bag of Cheetos and dive in. The snack aisle of your local supermarket is strewn with questionable chemicals, catastrophic calories, and snacks that are stripped of all their sustenance. Making the smart choice is criticalwhich is why we've set a list of the best snacking habits you can follow for weight loss. Here's what we recommend, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Having a bite to hold you over 'til lunch is common practice, but a study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to snack more throughout the day than afternoon snackers, resulting in hindered weight-loss efforts. Afternoon snacking was associated with a slightly higher intake of fiber and fruits and vegetables.

For healthy snack ideas, check out our list of the 15 Snacks Nutritionists Eat Every Day.

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips. Students who had their snack segmented ate 50% less than those with a uniform bowl.

So instead of having a plain bowl of one colored snacklike nutsgive your snack bowl some variety. Add in different colored fruits, vegetables, and even healthy dips like hummus or guacamole to give your snack some color. Or try out one of these 15 Best Snack Combos That Double Weight Loss.

Make sure your snack contains protein, which requires more energy to burn than carbs or fatsthus keeping you fuller longer. But don't take it from me: In a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on twenty-four- to twenty-eight-year-old women, and found Greek yogurt, with the highest protein content, to have the greatest effect.

You can easily make one of these19 High-Protein, Low-Carb Snacks For Weight Loss.

A 2015 study in the journal Appetite found that the larger the bottle, bag, or box the food comes in, the larger we think the serving size should be. Researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.

Want to snack less without going snackless? Try the left-handed diet (assuming you're right-handed). Research in Personality and Social Psychology Bulletin found moviegoers grabbed for less popcorn when doing so with their nondominant hand. Eating with your non-dominant hand makes you think about what you're doing and may help you eat less.

Grabbing handfuls from the bag is never a good idea, but munching from a punch bowl won't do much for weight loss either. A study in The FASEB Journal suggests that overeating may be associated with the size of your plateor bowl. Participants who were given larger bowls served and ate 16% more than those given smaller bowls. Not only that, the big-bowlers underestimated just how much they were eating by 7%! Take advantage of the visual illusion with belly-friendly bowls or ramekins.

Still trying to figure out the right portions? Here are 18 Easy Ways to Control Your Portion Sizes,

Just because something is marketed as "low fat" doesn't mean it's good for youor you should eat more of it. A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that's marketed as "low fat." Participants in the study ate a whopping 28% more of a snack (M&M'S!) labeled "low fat" than when they didn't have the label.

Now that you know what snacking habits to follow, make sure to avoid falling for these 40 Worst Habits For Belly Fat, Say Experts.

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Snacking Habits That Help You Lose Weight, Says Science - Eat This, Not That

The holiday season is in full swing and, even in these unusual times, it seems likely that the period between now and the new year will be filled with yummy, calorie-laden foods, such as cookies, pies and hot chocolate topped with whipped cream.

With so much temptation, some people might still be wondering how to control their weight. One popular weight loss method thats emerged during the past few years is a technique called intermittent fasting, in which people severely limit their calorie intake in some way. Though loyalists claim to drop pounds this way, experts say just how effective the method is remains unclear.

Its a way people think they can lose weight very quickly, says Kelly Gruber, a registered dietitian with Bridgeport Hospital. But theres not a lot of research out there.

In fact, its hard to even accurately define intermittent fasting, because there are multiple techniques, experts say. Some intermittent fasters eat normally for five days of the week, then stringently restrict their calories (to anywhere from 400 to 600 calories a day, depending on the dieter) for two days of the week.

Other fasters have a window of time (usually about eight hours) in which to eat normally, then refrain from food for the remainder of the day. Other methods can include an every-other-day method, in which fasters eat normally one day, then consume only a few calories the next.

The studies are a little bit all over the place because theres no standard definition of what intermittent fasting means, says Ellen Liskov, outpatient nutrition specialist at Yale New Haven Hospital. Ive had clients tell me theyre interested in intermittent fasting, but that means different things to different people.

She and other experts, Gruber included, say another complicating factor is that there isnt a ton of research on intermittent fasting, and whats there isnt necessarily conclusive.

For instance, a study published in September in the Journal of the American Medical Assocation looked at 116 participants, some of whom were only allowed to eat between noon and 8 p.m., and some of whom observed a more typical meal plan, of three consistent meals with snacks throughout the day. The study showed that both groups lost weight and the researchers ultimately concluded that time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.

Other research, most of it in animals, shows evidence of weight loss, and some improvement in blood sugar levels, cholesterol levels and blood pressure. A paper published by Harvard Medical School in 2018 mentioned this, and added that research in humans has shown the method to be fairly safe and effective in humans, but perhaps not more so than other diet plans.

Many dietitians seem mixed on intermittent fasting. It can be difficult, because its not something people are going to stay with long term and it doesnt really teach you how to to eat correctly, Gruber says. It can lead to a calorie deficit over the course of a week, but, over the long-term, is it really a healthy eating pattern?

There are potential drawbacks to intermittent fasting, says Sunida Infahsaeng, a registered dietitian, and director of clinical nutrition at St. Vincents Medical Center, in Bridgeport. If its not done under the care of a physician, it can lead to low blood sugar, low blood pressure, dehydration, headaches and other issues. Infahsaeng says another potential issue is that people can end up overeating on their normal eating days, resulting in no weight loss, or even weight gain.

And there are some groups of people who should stay away from intermittent fasting entirely, such as pregnant women, children, the elderly and those with diabetes.

But, for other groups there are possible benefits of this way of eating, Infahseng says. For one thing, it can make people more aware of what they consume during their eating windows, which could lead to healthier habits.

Dr. Joseph Feuerstein, director of integrative medicine at Stamford Hospital, says he sees one big benefit to restricting eating to one window of time during the day. It stops you eating at night, which is a major weight gain factor, he says.

Ultimately, experts say, if people are really interested in intermittent fasting, they should consult a medical professional first. If someone tells me Im dead set on intermittent fasting Im doing this, then I will work with them to do it safely, Gruber says.

acuda@ctpost.com; Twitter: @AmandaCuda

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'Is it really a healthy eating pattern?': Experts mixed on intermittent fasting - CT Insider

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Balance by BistroMD is a meal delivery service that aims to help people eat more healthful, balanced meals.

The company tailor the meals to an individuals preferences and specific dietary needs.

This article discusses the pros and cons of Balance by BistroMD and explains how the service works.

Balance by BistroMD offers preprepared meals. Users can select the number and type of meals they want on any schedule that works for them.

Unlike some other meal delivery services, Balance by BistroMD is not a subscription service. The meals do not arrive at regular intervals unless a person orders them.

With Balance by BistroMD, customers choose as many meals as they want, whenever they want. After ordering, the meals arrive within a few days.

Users can choose lunches, dinners, and snacks. Meal prices vary, but most meals are about $8 to $10.

Balance by BistroMD offers a wide variety of foods on each of its custom menus.

People with special dietary needs can filter their meal options by health goal.

Some examples include:

It is important to note that although BistroMD have options they classify as vegetarian, many of these meals contain fish and seafood, which means that they are not actually suitable for vegetarians.

People following a strictly plant-based diet may therefore find that Balance by BistroMD offers limited options.

Learn more about foods to eat and avoid in a vegetarian diet here.

Although BistroMD claim that some of their options may offer benefits for certain people or specific diets, there is no objective research or studies to support these health claims.

The benefits of Balance by BistroMD include the following:

The drawbacks of Balance by BistroMD include the following:

Most people in the United States do not follow government nutrition recommendations. In fact, about three-quarters of the population do not get enough fruits and vegetables in their diet.

Balance by BistroMD claims to provide healthful, nutritionally balanced meals. The company suggest that their meals offer the following health benefits:

BistroMDs health claims have no support from objective research or studies. There is no evidence to suggest that BistroMD meals offer any particular health benefits.

Some potential alternatives to Balance by BistroMD include:

Some users may also choose to subscribe for a short time to get meal ideas, then replicate those meals at home.

Balance by BistroMD helps reduce meal preparation and shopping time. It may benefit people who choose to replace most of their meals with the delivery service.

As with all meal plans and major diet changes, users should consult a doctor or dietitian beforehand, particularly if they are trying to lose weight or have chronic health issues.

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Balance by BistroMD review: Pros and cons - Medical News Today

A SUPER slimmer who has lost more than half her body weight has become one of a select few to pick up a special award.

Caroline Smith, 50, has lost 12 and-a-half stone making her one of a select few to win Slimming Worlds Club 50 Award.

The awards celebrate members who have lost 50 per cent of their body weight and was created celebrate the firms 50th birthday.

The mother-of-two said: Ive been overweight for 30 years of my life. Im so proud and happy to win this award, especially in such a monumental year for Slimming World.

I feel like a new woman since losing weight. I look so different people who I havent seen for a while often cant believe Im the same person.

For me though its the change on the inside thats been the greatest. Im happier, healthier and much more confident now.

My weight impacted on so many aspects of my life, from struggling to find clothes that I like to fit, to not being able to do simple everyday tasks without feeling tired and out of breath.

Before I lost weight, I hated having my photo taken and whenever I saw pictures of myself, I didnt feel like my smile was real yet now Im beaming.

The Stanway residents weight loss journey started back in January 2017, when she joined the St Cedds Shrub End Slimming World group in Colchester, which is run by coach Paul Gibbs.

At the time she weighed 24 stone and 12 pounds, today weighing less than half that at 12 stone five pounds.

She says walking through the door to her first meeting was one of the hardest things Ive ever done.

Since then Ive made so many friends at the group and I honestly dont think I could have done it without their support each week, Caroline said.

They helped me with recipes and tips and if I was ever struggling, they were always there to build me up and remind me why Id wanted to lose weight in the first place and how far Id come since first stepping through the doors.

I still enjoy all my favourite meals like burgers and chips and roast dinners, but Ive learned how to make small changes like using lean meat or cooking with low calorie spray instead of oil or butter.

It fits in so well with the rest of my family and we can all eat the same meals.

I know that I havent gone on a diet, this is a change that Ive made for life and I have the tools I need to stay like this forever. My smile is definitely real now.

Mr Gibbs added: The changes weve seen in Caroline are incredible.

I hope her success will inspire other people whod like to lose weight by forming new lifestyle habits and as a result, become happier and healthier to come and join us.

Theres a warm welcome waiting at Slimming World and, just think, if you start today you could soon feel like a completely new person, just like Caroline.

Visit slimmingworld.co.ukto find out more about groups in your area.

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Stanway mum lost more than half her body weight thanks to Slimming World - Gazette

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