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Pasta could be a healthy food for your diet.

If you are an Italian food lover, you might have heard that a recent research named pasta as a good option for healthy diet. This has come as a surprise as we had always associated it with unhealthy diet - full of carbs and cheese. But, this study shunned these notions and we are quite happy about it. The research found that intake of pasta led to better diet quality for kids and adults, and also helped women with weight loss. Exciting, isn't it?

The study titled, "Pasta Consumption is Linked to Greater Nutrient Intakes and Improved Diet Quality in American Children and Adults, and Beneficial Weight-Related Outcomes Only in Adult Females" was carried out by Nutritional Strategies, Inc. on behalf of the National Pasta Association. The study results were published in the journal 'Frontiers in Nutrition'.

Here are the core findings of the study that pointed out the benefits of consuming pasta in a healthy way-

(Also Read:Weight Loss: Replace Regular Noodles With This Low-Carb Meat Spaghetti)

Eating pasta in moderation can help women lose weight.

If these findings are to be believed, all those women who used to avoid their beloved pasta fearing weight gain, no longer have to look the other way. But before you go all out and start bingeing on your favourite pasta, let's see what the experts have to say about it.

Nutritionist and Macrobiotic Health Coach, Shilpa Arora says, "No food group is good or bad; moderation is the key. A balanced approach to eating and energy expenditure is critical. We have this huge fuss around diets but the real problem is with modern lifestyles and time spent not outdoors but with gadgets, limiting movement and energy expenditure. So enjoy your pasta or dosa but move around to stay active. Limit phone time, do simple chores in your house, skip or walk or cycle and eat well."

Consultant nutritionist Rupali Dutta weighs in, "It is important to consume fibre and high-quality carbohydrates but portion control is essential if you want to lose weight."

Taking it all under consideration, we say, go ahead and enjoy pasta on weight loss diet at times but instead of adding gobs of cheese, fill your pasta bowl with lots of veggies.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Can Pasta Be Added To Your Weight Loss Diet? Is It Healthy? Experts Reveal The Truth - NDTV Food

There's growing evidence to support a holistic solution to common problems moms face like stress, obesity, and insomnia it's called EFT Tapping.

No matter how you slice it, there just aren't enough hours in the day for most moms. We're constantly running on empty while filled with stress. All of the running around and constant care taking takes a toll on our brains and our bodies, which leaves many of us exhausted, tense, and overweight.

However, there's growing evidence to support a holistic solution to all of the problems mom face it's called EFT Tapping. Although the idea may sound somewhat silly, the results and testimonials online speak for themselves. So what is EFT Tapping anyway? And how can it help moms sleep better, lose weight, and stay healthy?

Likeacupuncture and other Eastern medicinal treatments, emotional freedom technique (EFT) tapping is a holistic approach to treating physical and emotional concerns. Essentially, the techniqueinvolves applying specific types of tapping pressure to energy hot spots or meridian points within your body. By doing this tapping, you can restorethe energy balance within your body which in turn alleviates symptoms. In fact,thedeveloper of EFT, Gary Craig,claimsthat disruptions inyour body's natural energy flowcausesnearly all of the physical pain and emotional anguish that people experience.

It seems like a mom's work is never done which means we almost never sleep. Believe it or not, though, proponents of EFT Tapping say that the method can help cure insomnia and help stressed out mothers catch up on their Z's.

A study published in the Energy Psychology Journalfound that EFT Tapping was actually more effective than traditional sleep hygiene methods for curing insomnia. Furthermore, numerous studies have shown that Tapping helps reduce stress and anxiety within the body, which can also aid in sleep.

What happens if you wake up in the middle of the night? Well, Tapping experts say that you can simply get out of bed and doing a simple "breathe and tap" technique to calm your mind and return to sleep.

RELATED:HowEFT Tapping Can Help With Child Anxiety

Many of us are aware that obesity is an epidemic in the United States. In fact, the NIH states that nearly two-thirds of all women in the United States are overweight or obese. Although fad diets like Keto are more prevalent than ever, many women aren't losing weight. However, there are several reasons why EFT can help women lose weight.

First and foremost, a study published inThe Journal of Nervous and Mental Disease proved that tapping reduces cortisol levels within the body, which in turn can also help reduce insulin levels and fat storage within the body. Therefore, by using EFT to reduce stress, you can also lose weight.

Furthermore, some studies have shown that tapping can help emotional eaters curb their appetite and work through unhealthy eating habits. One 2019 studyshowed that people who used EFT twice a week for 8 weeks reduced their BMI. In an interview with Women's Health Magazine,Jessica Ortner shared how tapping not only reduced her anxiety, but also helped her lose 30 pounds.

While better sleep and weight loss are definitely great benefits from Tapping, proponents of the practice say it doesn't just end there.In fact, chiropractor and clinical nutritionist Dr. Josh Axe claims that EFT can also help reduce chronic pain, muscular tension, joint pain, tension headaches and migranes.

Furthermore,EFT can help reduce mental health conditions like depression, anxiety, PTSD and ADD/ADHD. By Tapping on a regular basis, people can relieve stress and avoid many stress-related health conditions altogether.

And the best part? EFT isn't hard to learn! You can pick up on the technique by watching YouTube tutorials or even using apps like The Tapping Solution.

Whether you're struggling to sleep at night, battling obesity, or just stressed out all the time, EFT Tapping may be an easy solution that can fit into even the busiest mom's day. It's not hard to do, it doesn't require a ton of time or the assistance of a doctor, and you can even teach your children to do it too!

Sources: Healthline,Energy Psychology Journal,Nationan Institute of Health,The Journal of Nervous and Mental Disease,JMIR Mhealth Uhealth,Women's Health Magazine,Dr. Josh Axe

READ NEXT:Try These 9 Morning Drinks For Weight Loss

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Megan Glosson is a freelance writer and editor based Nashville, Tennessee. She enjoys writing on a variety of topics, including parenting, mental health, and life. You can find more of her work on Unwritten, The Mighty, Focused on Kids, Food Delivery Guru, and TheThings.com.

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EFT Tapping Helps With Insomnia And Weight Loss | Moms.com - Moms

Even if you are new to the whole fitness scene, chances are one of the first things you hear about are the benefits of eating oats, not just for its health benefits but also how it aids in weight loss. Oats are a versatile breakfast food that can be tweaked to taste as the consumer desires. It tastes just as brilliant with fruits as it does with some salt and spices. Another aspect that enhances the fitness credibility of oats is soaking them overnight for consumption the next day. Contrary to popular belief, overnight oats have an amalgamation of health benefits for the body and work wonders for weight loss.

How are overnight oats healthy?

Overnight oats have become the hot new trend across the world due to their high fibre and nutritional content, even more so than its cooked counterpart. When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning. Most importantly, overnight oats help in increasing the insulin present in your body, which helps in regulating type 2 diabetes.

How can overnight oats help you lose weight?

Oats over all are beneficial for all those who are looking to lose some extra weight. Overnight soaked oats are very high in their fibre content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract. The high resistant starch content guarantees faster fat burning and increasing the bodys insulin level. Overnight oats also help in reducing bad cholesterol in the body and increasing the good cholesterol. Oats are also known to work wonders for those who have a high blood pressure. Overnight oats serve as a quick meal with minimal preparation. Not only are nutritional but also make for a delicious meal.

How to make overnight oats?

There are many recipes all over the internet for you to choose from, in accordance with your taste. Simply, the oats need to be soaked in liquid for the span of 7-8 hours, before consumption. You can use milk, water, almond or coconut milk or even curd. Once they have been left overnight, they can be served the next morning with a variety of fruits and nuts. If you prefer a more savoury flavour, you can soak them in any of the above-mentioned liquids and add ghee, salt, and spices according to preference. Here is a delicious recipe to try.

Peanut butter overnight oats: Recipe by Minimalist Baker

Gluten-free, vegan recipe made with just 5 ingredients. (Minimalist Baker )

Ingredients

OATS

1/2 cup unsweetened plain almond milk (or sub other dairy-free milks, such as coconut, soy, or hemp!)

3/4 Tbsp chia seeds

2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)

1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)

1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)

TOPPINGS (optional)

Sliced banana, strawberries, or raspberries

Flaxseed meal or additional chia seed

Granola

Instructions

To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or another sweetener) and stir with a spoon to combine. The peanut butter does not need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).

Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.

Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.

The next day, open and enjoy as is or garnish with desired toppings (see options above). See more flavour/topping suggestions in the blog post above!

OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure theres enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.

Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.

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Overnight oats: Benefits for health, weight loss, and recipes - Hindustan Times

(The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.)

Peggy Liu, University of Pittsburgh and Kelly L. Haws, Vanderbilt University

(THE CONVERSATION) The Research Brief is a short take about interesting academic work.

The big idea

Dieters looking for a healthier substitute of their favorite high-fat food such as a bag of potato chips typically have two choices in the grocery aisle: a smaller package of the exact same food or a larger portion of a light version. In a series of studies, we put this choice to consumers and found that people who frequently try to cut back on their eating or are essentially always on a diet known as restrained eaters prefer the larger portion size of the light version, even though both contained the exact same number of calories. Participants who indicated that they rarely dieted tended to pick the smaller size with the full flavor.

Our first study involved a vending machine choice between a medium-sized bag of Lays Baked BBQ potato chips and a smaller package of the regular version both 150 calories. Participants who took a survey in which they reported frequently trying to cut back on their eating for example, by taking smaller servings and skipping meals opted for the larger bag of baked chips. We got similar results over four additional studies involving other snacks, such as popcorn and cookies.

Why it matters

People tend to want food to be tasty, healthy and filling. Our studys restrained eaters were definitely interested in choosing a snack that seemed healthier, but their choice of the larger size suggested they wanted a snack that they felt would make them feel full as well possibly at the expense of taste. Feeling full can help people consume fewer calories overall.

The problem is research suggests eating more of lighter foods might not make people feel full, and this may point to a reason why most diets fail. Some psychologists argue that restrained eaters do not achieve the health and weight outcomes they desire possibly because, in depriving themselves of the fattier, tastier food, they may later engage in binge-eating or overconsume.

By opting for the lighter, less pleasurable food, even in larger packages, restrained eaters might be depriving themselves of the food they actually crave regular chips, buttered popcorn or a sugary cookie.

What still isnt known

More research is ultimately needed, however, to test whether the emphasis on increasing the portion sizes that one can eat of light foods, rather than focusing on eating smaller portions of foods that are more satisfying, is a successful long-term strategy. Or, as past research indicates, might it actually backfire and contribute to failed dieting? Its still not entirely clear.

Whats next

At the moment, we are working on new research examining how people decide what to eat, how much to eat and how frequently to eat it. For example, why do some people decide to try to avoid any treats, whereas others try to seek moderation? If they seek moderation in their diet, would they rather have a small treat every day or have a cheat day on the weekend?

Were also trying to understand whether or not consumers actually feel as full as they think they do by eating more lighter foods rather than less of calorie-dense foods.

How we do our work

We use a variety of approaches in our research on food, including conducting lab and online-based experiments, field studies and exploring existing data sets, such as food diary data. For this particular research, we recruited participants to pick chips out of a vending machine and used online panels to simulate real-world choices.

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This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/constant-dieters-might-be-choosing-the-wrong-way-to-lose-weight-143961.

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Constant dieters might be choosing the wrong way to lose weight - goskagit.com

Stacey Solomon has opened up about how shes learning to love her body and the extra skin shes been left with after losing weight, in a relatable post about motherhood.

In a photo of herself with her one-year-old son, Rex, the TV host can be seen smiling while showing off her stomach in in the mirror.

Solomon, 30, starts the caption by stating: I love my body.

It is changing all of the time so it takes some getting used to now and again... But thank Goodness it does change because if it didnt I wouldnt have that smile to wake up to every morning or those big brothers of his either.

Solomon shares her youngest son, Rex, with partner, Joe Swash, 38, and she has two other children, Leighton, eight, and Zachary, 12, from previous relationships.

Read more: Perrie Edwards personal trainer reveals how she got her body confidence back

Solomon put a call out for women to share their body confidence posts with her, and hundreds of people took up the challenge.

She said that seeing the posts reminded me of how much I miss being nice to myself.

She admitted to finding it challenging to love her body recently and added: Ive lost weight recently for some reason and I didnt lose my skin with it.

So Ive not been very nice to myself about it which isnt like me at all. Your posts have reminded me that I am beautiful and every BODY is different and thats what makes them special.

Read more: Lizzo shares stern message to body shamers

In many countries, bouncing back after having a baby is seen as a slow process, with people in Mexico describing stretch marks as love lines.

In the UK, a culture of putting pressure on new mums to speedily bounce back to their pre-baby weight can leave women feeling inadequate.

Solomon added: You are the only you and that is perfect IMO. Cellulite is pretty, Stretch marks are glitter, extra skin extra so its got to be good right? Feel like Ive got a special offer on skin.

Hundreds of thousands of people liked her post, with her celebrity BFF, Mrs Hinch commenting: Just Beautiful. I dream to have the confidence to do this one day. Sending you a big hug bub xx

All I can really see when I look at this is the love and happiness Rex looks up to you with, another person commented.

To which Solomon replied: This comment made me cry.

Well done, Stacey, we could all do with a little bit of body positivity in our lives right now.

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Stacey Solomon opens up about learning to love her 'extra skin' after weight loss - Yahoo Sports

in Lifestyle 28-08-2020 01:00:00 0 Comments

It's common knowledge that obesity raises your risk of many serious health conditions - like diabetes, heart disease and certain cancers - but a new study has revealed that people who carry unhealthy excess body fat earlier in life, could be putting their brain at risk too.

Researchers from Columbia University studied data on more than 5,000 adults and found that people who are overweight may be more prone to dementia in later life. The study revealed that those aged 20 to 49 who have a high body mass index are up to 2.5 times as likely to go on to develop dementia.

Dr Rosa Sancho, head of research at Alzheimer's Research UK, said: "[The] study links a higher BMI in early adulthood with an increased risk of dementia later in life and underlines the importance of maintaining a healthy weight to help support a healthy brain."

Just as your body changes over time, so too do the strategies that can help you to stay trim and healthy. We asked health experts to give us decade-specific tips for fighting fat and keeping your BMI within a healthy weight range.

1. In your 20s, you should... cut out the liquid calories

No matter how virtuous you are with your diet, binge drinking at the weekend can contribute to weight gain and obesity, as well as putting you at risk of long-term health issues, like high blood pressure, heart disease and stroke.

"Your 20s are generally a time for socialising. It's when many youngsters have left home, have started out on their career path and are meeting up with friends at the pub," says Rob Hobson, head of nutrition for Healthspan (healthspan.co.uk).

He continues: "Alcohol is a diet hijacker and can lead to rapid weight gain." For instance, a standard pint of beer contains 239 calories, and a 175ml glass of wine contains 133, according to NHS figures.

"A simple solution is to water down drinks and look for sugar-free, non-alcohol alternatives. I'd particularly recommend avoiding sugary mixers, as these can be loaded with hidden calories," Hobson adds. A leading brand of tonic, for example, contains 10 times the calories of its slimline version.

2. In your 30s, you should... opt for low-fat alternatives

When you were 23, you might have been able to survive on a diet of takeaway foods and still comfortably slip into your jeans, but now, it will probably take a little bit of extra work to stay slim.

"Lots of people are focused on losing weight in their 30s," observes Hobson. "It could be that you're trying to lose some post-pregnancy weight, or just that your metabolism has gradually slowed down over time."

Hobson says that the key in this age bracket is to build a slow and steady approach to weight loss - "utilising simple changes is the best way to lose weight, rather than crash diets", he notes.

His top tips are to switch to low-fat options and swap to whole grain foods, to reduce your sugar intake.

"In your 30s, it's also a good idea to learn a few basic meal-planning strategies, or quick healthy meals that you know you love," adds David Wiener, training specialist at Freeletics (freeletics.com). "This can help you minimise food prep time and maximise the nutrient-rich foods that keep you lean and boost your energy - even when you're on the go."

And if you've never stepped foot on a treadmill before, it's probably a good time to invest in a gym membership. "You might start to notice small changes to your body that weren't there in your 20s, so think about reaping the toning benefits of exercising more, especially if you generally live a sedentary lifestyle," adds Hobson.

3. In your 40s, you should... have healthy snacks on hand

Juggling family life and more career responsibilities can cause stress for many people in their 40s, warns Hobson, who adds: "This is often a time when we're more likely to turn to comfort or emotional eating, to deal with the pressures of big life changes."

His solution is to keep healthy snacks in your kitchen, such as nuts, seeds, fruits and chopped vegetables, so you won't be tempted by sugary cakes and biscuits - which are fine in moderation, but add little nutritional value to your diet.

Because we're spending a lot more time at home at the moment, it can be easy to snack more than usual, so why not use your recouped commuting time to prep some homemade cupboard staples?

You could bake your own energy bars or whizz up some chickpeas, garlic, oil and lemon juice for a healthy hummus dip.

"Alongside a healthier diet, I'd recommend finding strategies to manage the stress and anxiety that leads to comfort eating," says Hobson.

This could be taking time to exercise, getting enough restful sleep, cutting down on alcohol or trying wellbeing tools, like meditation and yoga.

View original post here:
Lose weight for mind and body - The Portugal News

AS coronavirus restrictions ease and life starts to return to normal, many of us may want to get back our pre-lockdown weight.

Most gyms across the country are now open once again and the frequency of online fitness classes means there's no excuse for us to be coach potatoes.

Read our coronavirus live blog for the latest news & updates

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But if you're struggling to get motivated and lose weight, experts have said there are a number of things you can do to help shed the pounds.

Personal trainer Michael Adu has revealed his seven top tips to help you regain your fitness levels.

Michael, who is a wellness team manager at Glass House Retreat said you need to be kinder to your body and vary your workouts to stay on track.

Here are his top tips for success...

While many of us obsess over the number on the scales, Michael says they aren't always the most motivating tool.

"This is because they do not account for body composition or increased muscle tone" he said.

"Instead, use an item of clothing as a measuring tool and base your progress on how it fits and how you feel wearing it."

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Instead of using the scales to track your progress, Michael said there are alternatives that can help.

He said: "It can take 2-3 months to see physical results following a regular exercise programme but incremental changes will be happening from day one so it is important to track your progress from the start."

Michael recommended using a workout journal, measuring your body composition or using a fitness tracker app.

While some people like to go it alone when it comes to working out, others will find that sharing their fitness journey can help you reach your goals faster.

Michael added: "It can be more fun to work out with someone and it is a great motivator because if one person isnt feeling up to exercising, the other can spur them along and provide moral support."

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While we've all been following Joe Wicks from the comfort of our own homes during lockdown, Michael said seeking professional help could help you achieve the results you want.

He said: "Working with a personal trainer can be highly beneficial as they can motivate you and help build an exercise programme that is bespoke to you and your individual fitness goals to help produce long-term results.

"Many people do not have the correct posture or form when they exercise so having a professional there to assess and correct this will help avoid injury."

Sick of the same old kettle bell workouts, or had enough of the same running routes?

Michael said you should keep your work outs varied to keep you motivated.

He added: "Dont just stick to one form of exercise because your body can learn that pattern which can become mundane.

"By varying cardio with less strenuous exercise such as yoga and pilates, your body will adapt and evolve, helping to improve your overall physical and mental health."

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Making your own playlist of your favourite tracks could spur you on when you're on that final burpee and need motivation.

Michael said the key is to create an energetic playlist.

"Listening to upbeat music will give you the energy to push you to do challenging exercises and extend your workout time so putting together a playlist of your most energetic songs will be one of the biggest motivators to exercise."

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While you have to put the work in to lose weight, you also need to make sure that you're giving your body enough time to recover.

Michael added that both your body and mind need time to recover from intense workouts.

"If you are carrying out intense workouts regularly, try and do these every other day and allow your body and mind to rest on the days between.

"On these rest days, your body will be in a parasympathetic state, allowing you to recover and conserve energy so when you do your work out again you will feel more motivated.

"This can also help your mental wellbeing by reducing anxiety", he said.

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How to get motivated and lose weight after coronavirus lockdown from ditching the scales to buddying up - The Sun

Couples who attempt to lose weight together are almost three times more likely to be successful, a study has found.

Heart attack survivors in the Netherlands were given lifestyle plans to aid recovery and cut their risk of suffering another.

Partners were encouraged to join in, so scientists could compare the success rates between couples who attempted to lose weight together and those who didnt.

Survivors keen to drop the pounds lost more weight if they were supported by their spouse, results showed.

And they were 2.7 times more likely to lose weight over a year than those who did it without the support of their partner, the researchers said.

But partner participation did not influence the success rates of quitting smoking or exercising more, which the researchers suggested requires more personal motivation.

The study, led by Lotte Verweij, a registered nurse and PhD student at Amsterdam University of Applied Sciences, was presented during a virtual briefing today at the annual European Society of Cardiology (ESC) Congress.

Ms Verweijj said: Our study shows that when spouses join the effort to change habits, patients have a better chance of becoming healthier particularly when it comes to losing weight.

A heart attack is when heart tissue dies because blood to the heart is blocked, most often due to a buildup of fat or cholesterol.Its different from cardiac arrest, when the hearts electrical system malfunctions.

Its important for heart attacks survivors to receive follow-up care so doctors can monitor their recovery and prevent another episode.

It typically includes annual blood pressure checks, a blood test for cholesterol and kidney function and a review of medication.

The three main ways to prevent a heart attack are to eat healthier to avoid hardening of the arteries, stopping smoking and keeping blood pressure down, the NHS says.

Being active can lower your blood pressure by keeping the heart and blood vessels in good condition.

If a person has persistent high blood pressure, it puts an extra strain on the arteries and heart, increasing the likelihood of a heart attack.

A total of 824 heart attack survivors were randomly assigned to receive either standard care with the addition of a lifestyle programme or standard care alone.

The 411 patients in the intervention group were able to pick from three programmes for weight reduction, physical activity, or to stop smoking.

Research had previously shown heart attack survivors were more likely to adjust their behaviour if they were given programmes to guide them.

The latest analysis which tracked patients for a year wanted to see if partner contribution helped make those changes easier.

Spouses were encouraged to attend the free sessions. Some 48 per cent of partners participated, defined as attending at least once.

Patients with a participating partner were almost three times more successful in losing weight compared to those who did it alone.

They lost more weight compared to patients with a partner who did not join the programme, said Ms Verweij, but did she did not reveal by how much.

There was nomore improvement in smoking cessation or physical activity when partners actively participated, however.

These lifestyle issues may be more subject to individual motivation and persistence, Ms Verwij said.

Lifestyle improvement after a heart attack is a crucial part of preventing repeat events.

Couples often have comparable lifestyles and changing habits is difficult when only one person is making the effort.

Practical issues come into play, such as grocery shopping, but also psychological challenges, where a supportive partner may help maintain motivation.

The weight loss programme was weekly group sessions with a Weight Watchers coach for a year. For physical activity, an online coach was provided.

The smoking cessation programme was motivational interviewing by a trained professionals for three months plus a prescription of nicotine replacement or varenicline therapy as appropriate.

Standard care consisted of visits to the cardiologist and cardiac rehabilitation plus up to four visits to a nurse-coordinated programme to encourage healthy living.

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Losing weight is easier if your spouse joins in: Success rate is almost THREE times higher - Brinkwire

People with overweight or obesity may use a low calorie diet to lose weight. A doctor may recommend this for healthy weight loss. However, there some potential risks.

This article will define low calorie diets, outline how many calories are in different foods, and discuss diets that involve intermittent fasting.

It will also include tips for weight loss and low calorie meal suggestions.

The following table details estimated calorie needs per day by age, sex, and physical activity levels, according to Dietary Guidelines for Americans 20152020.

Although this provides a guideline, caloric intake varies from person to person, and other factors such as height, weight, and weight goals can affect how many calories a person should consume.

According to experts, to lose weight safely and successfully, people should:

Learn more about tips for successful weight loss here.

Some low calorie diets limit calories to specific amounts, such as 1,200 or 1,500 per day.

When choosing a low calorie diet to lose weight, a person must make sure that their meals are nutritionally balanced.

There are various meal plans available online. A person should preferably choose a diet that a nutrition professional has designed to ensure that the meals contain vital nutrients, such as vitamins, minerals, and fiber.

Choosing healthful, unprocessed foods to make up the required number of calories is the best option to ensure adequate nutrition. For example, a large burger meal with fries and soda contains 1,320 calories, but this would not be sufficient to meet a persons key nutrient needs per day.

A very low calorie diet consists of fewer than 800 calories per day. Some very low calorie diets consist of 500 calories per day. A person should not start a very low calorie diet without medical support, as it could be dangerous to their health.

Doctors may consider a very low calorie diet to be appropriate for people with obesity who cannot have bariatric surgery and need to lose weight quickly and safely.

The doctor may give a liquid form of a very low calorie diet for a specified amount of time. The drink will contain vitamins, minerals, electrolytes, and fatty acids. They may also monitor weight loss and blood pressure and take blood tests to ensure that the person stays within healthy parameters.

Intermittent fasting is a dietary approach that involves periods of either no food or very low calories and periods of unrestricted eating. There are several different ways to achieve this:

Research into intermittent fasting is controversial, with some sources suggesting that physiological adaptations to calorie restriction may prevent further weight loss.

The number of calories in different foods depends on what macronutrients they contain.

According to the United States Department of Agriculture:

People can find out how many calories are in different foods by using an online calculator or app. Apps often allow people to input meals they regularly eat to calculate how many calories they consume per day.

The following is a 1,200-calorie 1-day meal plan from the National Heart, Lung, and Blood Institute. The meal plan accounts for a grand total of 1,247 calories. It is based on traditional American cuisine.

It is important to note that the following meal plan is only a suggestion. It does not take any dietary restrictions into account or meet the daily recommended allowance for all nutrients.

Low calorie diets can help people lose weight, but evidence as to their long-term effectiveness is controversial.

People should only use a very low calorie diet if a doctor has recommended this, as the doctor needs to ensure that someone stays healthy while losing weight.

People can use an online meal planner or app to plan their weekly meals and monitor how many calories they consume each day.

In addition to following a healthful diet, people should also incorporate an exercise routine into their day for effective weight loss.

Excerpt from:
Low calorie meal plans: Suggestions and examples - Medical News Today

BRITS who stick to nine healthy diet rules could lose weight and live longer, a new study has revealed.

The Public Health England Eatwell Guide has nine dietary recommendations on the likes of fruit, veg, red meat, fish, fibre and sugar.

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Just 0.1 per cent of people meet all targets and 44 per cent three or four, the London School of Hygiene and Tropical Medicine found.

Those who hit at least five were 7 per cent less likely to die young and had 30 per cent fewer CO2 emissions than those meeting two.

Prof Alan Dangour said: Following the Eatwell Guide would substantially improve human health in the UK and reduce our nations footprint on the planet.

But what are the nine diet rules and could you stick to them in order to shed the pounds?

Low fat food options can help you lose weight as they should contain a lower fat content.

This will usually mean that they are also lower in sugars, which will bring down the calorie count of the food.

The guidelines state that you should opt for low fat dairy options such as cheeses and yogurts.

Oily fish is a great source of vitamin D, protein, some B vitamins and selenium.

It's also rich in omega 3 fatty acids, which come with a whole host of health benefits.

The main benefit of oily fish is that it's been shown to reduce the risk of heart attacks, strokes and other cardiovascular diseases.

The guidance states that you should have two portions a week and no more than 70g of red or processed meat a day.

By opting for oily fishes you can reduce the sugar levels in meals as oily fish already has a lot of flavour so doesn't usually require further seasonings which sometimes contain added sugars.

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Getting your five portions of fruit and vegetables a day is a great way to keep you full while getting your recommended daily allowance.

Experts say that greens help you stay fuller for longer.

A portion of fruit is classed as one apple or banana, while a portion of vegetables is around 80g.

Dietitian Rebecca Hawthorne recommends that half of your plate is made up of colourful vegetables.

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It's no surprise that in order to stay healthy and lose weight that you should look to cut down on the amount of chocolate and cakes you consume.

Guidance states that you don't have to cut these out completely, but that you should only have them in small quantities.

Nutritionist Lisa Borgsaid you should avoid sweet treats three hours before you go to bed.

This is due to the fact that sugary treats can spike your blood sugar levels, giving you energy and keeping you awake.

Advice states that you should base your meals on starchy carbohydrates such as potatoes and rice.

Carbs are key for any diet and you should try and consume wholegrain versions of pasta and rice in order to keep you fuller for longer.

Dietitians recommend that a quarter of your plate should be made up of slow burning carbs.

Slow burning carbs are ingredients such as brown rice.

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Experts recommend that you should only use unsaturated oils in small amounts when cooking.

Oils such as vegetable, sunflower and rapseed oil can help keep your heart healthy.

These oils are also usually found in fish such as mackerel, pilchards and herring.

Staying hydrated is key and many experts say that if you're feeling hungry - it might be that you are actually just thirsty.

Drinking six to eight glasses of water, milk and other sugar free drinks can help you reach your goal.

Be wary of fruit juices though as these contain natural sugars that can sometimes push you over your recommended daily allowance.

When it comes to how much we are allowed to consume each day the guidance differs for men and women.

To maintain a healthy weight women should stick to 2,000 calories while men need to aim for 2,500.

This is however just a guideline and if you're trying to lose weight then you may want to shave a couple of hundred calories off your allowance.

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Food labels in supermarkets are easy to follow and most display a traffic light system.

Green means it's fine to consume and is low fat, orange is medium and red means you should have it as an occasional treat.

Some labels will also tell you how much of your daily allowance is in each food portion you will consume.

The experts say you should opt for low fat and low sugar options.

The current Eatwell Guide was published in 2016.

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The 9 healthy diet rules that could help you lose weight revealed but could you stick to them? - The Sun

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