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WHEN you're at home in lockdown, you might find yourself reaching in the snack jar more than youd like to admit.

And this may have left you fearing about gainingthe so-called "Quarantine 15" - what some people have dubbed the weight gain likely to result from weeks of self-isolation during the coronavirus pandemic.

In particular, dietitian Helen Bond says the snacks you much on during lockdown can make a huge difference to your waistline.

She tells us: "Snacking can be part of a balanced diet, and can be a great opportunity to sneak some extra nutrients into our diet.

"But its important to choose our snack food wisely - even healthy looking snacks, like reduced fat biscuits, cereal bars, yogurt, cereals etc. might seem like virtuous choices, but not all are created equally some are high in cholesterol-raising saturated fat and added or free sugars - the type that we should be cutting down on for the sake of our teeth and waistlines."

However, there are some simple steps you can take to avoid erratic eating and putting on that dreaded "Quarantine 15".

Here, Helen shares her top tips on how to take control of your snacking...

Try to buy fewer packs of unhealthy snacks when you do venture out to get your weekly shopping.

Helen says: "The danger of feeling bored, stressed and a little fed up being cooped up at home all the time, is that youll will turn to comfort foods and snacks to cheer yourselves up.

"So its time to stop buying over packaged high calorie, high fat, high salt foods during lockdown were talking crisps, chocolates, biscuits, cakes and confectionery.

"If you dont have them in you wont be tempted to indulge when you need a little pick-me-ups."

Healthy snack options

We've put together a list of healthy treats under 150 calories below which we would suggest having as a healthy snack. They're all under 150 calories.

Make sure your cupboards are packed full with healthy treats to curb those cravings when they do hit.

"If you are a snacker - load up your kitchen cupboards with healthy, nutritious snacks that will satisfy your hunger, help sustain energy for longer and keep you going till the next meal," Helen says.

"Nuts, seeds, dried fruit, cheese and apple, no added sugar yogurts and berries, vegetable crudits with reduced fat hummus, tzatziki with wholegrain pitta slices or a hard boiled egg and wholemeal soldiers are all great.

"They're so much more nutritious and filling than fatty, salty and sugary snacks."

Keeping to a daily routine will help to stop you reaching in the biscuit tin.

Helen says: "It might feel like the days and weekends are rolled into one but it is important to stick to a daily routine for work, mealtimes, snacks and time with the family and create a new sense of normality, as we could be in lockdown for many weeks to come.

"Otherwise your eating habits could turn into one long eating occasion, which will do your waistline no favours."

Doing something different at the time you would usually have a sweet snack or treat and keeping active is a great way to curb cravings.

Helen says: "Exercise might seem like the last thing on your mind, but it will benefit your body and mind in so many ways, and of course, it will help topping up on your vitamin D and counteract those little snacking indulgences.

"So rather that slouching in front of the sofa, head outside for some fresh air and walk, once a day, go in the garden and play with the dog, or hook up to all of the many fitness video workouts online."

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There are countless onlinefitnessclasses that can help you get a sweat on and boost those endorphins in the comfort of your own home.

You could try out Joe Wicks' daily P.E. lessons, which have well and truly become the nation's favourite workout during lockdown.

Or fitness studio Psycle between four and sixInstagram live workouts every single day - including abs blast sessions, revival yoga, HIIT, barre and meditation.

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How to stop snacking and lose weight during coronavirus lockdown - The Sun

Full-body home workouts for weight loss: 4 effective exercises that will help you burn belly fat  |  Photo Credit: iStock Images

New Delhi: Regular exercise will help you lose weight, support healthy immune function, improve mood and reduce your risk of diseases such as heart disease, type 2 diabetes, etc. The novel coronavirus pandemic has already changed the way how we eat and exercise, butits important to find ways to stay active while we are stuck at home during the lockdown period. This will help you prevent gaining belly fat and help you stay fit - physically and mentally.

As gyms, fitness centres shutter amid the COVID-19 crisis, most of us may be trying to cope with changes to our routine. If youre struggling to stick to your exercise routine or having trouble beginning a workout plan at home, youre not alone. To help you start exercising and actually stick to it, we spoke to a fitness trainer and sports nutritionist, who reveals a full-body home workout routine that will boost your weight loss and help you get rid of unhealthy belly fat.

In this routine, we will target the entire body with some intense and compound movements. When you target multiple muscle groups in one exercise it is called compound movement and when more compound movements are present in your routine, better fat loss results can be expected, said Diksha Chhabra,who was also the winner of Mrs Body Fit crown at Mrs India Earth beauty pageant. This routine which includes burpees, squat jumps, plank jacks and lunge with twist will give you some amazing results in a very short time.

Burpees is an explosive movement that works on your entire body from the chest, abs, triceps and quads, etc, sending your heart rate through the roof for an awesome calorie burn.

To do Burpees:

Now let's start the next movement which is squat jumps. Squat jumps is an addition to conventional squats with an inclusion of jump.

To do Squat Jumps:

Plank jacks are a great workout that works on your entire body. Adding plank jacks to your routine helps in burning more calories and fat.

To do Plank Jacks:

The last exercise is lunges, whichwork on your lower body, core and stability. Well add an oblique twist with each lunge which will further challenge your core and stability. If you find lunging difficult, you can take support while lunging without a twist.

To do lunges with an oblique twist:

Pro Tip: Electrolytes play a very important role in maintaining balance in your body. So, make sure that you keep yourself hydrated with water, buttermilk, coconut milk, salted nimbu pani, etc to balance the electrolytes in your body for smooth functioning.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Full-body home workouts for weight loss: 4 effective exercises that will help you burn belly fat - Times Now

No matter what the reason for losing weight, knowing where to start can be a challenge. Restricting calories through intermittent fasting can help burn belly fat, according to an expert. Stocking up on food high in protein will also help get results.

While it can be tempting to drastically cut out food groups, changing the time that you eat can be a trick for weight loss, according to Link Nutrition nutritionist Libby Limon.

On the plan, dieters focus more on when they eat rather than what is on their plate, helping to cut back on overall calorie intake.

Libby said: "Losing weight is ultimately about calories in versus calories burned and youll need to reduce your calories or increase your exercise as needed.

READ MORE: Weight loss shock: Man shed 2st and carved six pack in just eight weeks

"There are, however, strategies that can shift the body to do this more effectively.

"For example, intermittent fasting diets such as the 16:8. This is where you eat in an eight hour window - usually 11/12pm to 7/8pm - and fast the rest of the time with only herbal or black tea and coffee."

Following the plan can be a great way to think about what is being eaten and avoiding excessive snacking.

However, the expert gave a warning as this may not be suitable for everyone.

"This means it is easier to control your calorie intake in the eating window," Libby explained, "and the fasting also makes the body more effective at burning fat stores.

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"It isnt suitable for everyone though, if you have any blood sugar issues you should avoid, equally if you have any illness diagnosed or are pregnant it is not recommended."

While the diet focuses on when to eat, really looking at the foods on the plate can speed up results.

Opting for high protein meals such as meats, fish, dairy, eggs, beans and legumes will leave dieters feeling fuller for longer.

The expert added: "Make sure you have protein at every meal. Protein is slower for the body to digest, so it has the general effect of making you feel fuller for longer.

"Try to incorporate plant-based protein as well as meat, fish and dairy.

"Beans, peas, pulses, tofu and high protein grains such as buckwheat and quinoa can really help in terms of creating a healthy diet that will promote a healthy weight."

It may sound obvious but doing this will help slimmers feel full without consuming excess calories.

Libby continued: "Often when people want to lose weight they focus on reducing the quantity of food on their plate.

"Whilst portion size is important, it is also crucial to fill yourself up but on the right foods.

"Vegetables in particular are high in nutrients, water and fibre but low in calories.

"Building up your plate with these whilst reducing calorie dense foods means that you will still feel full and will help prevent cravings."

Eating meals high in protein and full of vegetables can help reduce calorie intake.

By following these rules when using an intermittent fasting diet plan, many slimmers will start to see results quickly.

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Weight loss: This is the best time to eat to burn belly fat - but expert issues warning - Express

We all know how obsessed the housewives are when it comes to their looks. They go to great lengths to ensure they look attractive and youthful. Be it regular visits to plastic surgeons or crazy diets to lose weight, the housewives will do anything to look their best.

In a previous episode of 'Real Housewives of New York', Sonja Morgan revealed that she was on a liquid-only diet. The housewife revealed that during the New York Fashion Week when she put on one of her dresses and tried closing the zip, it broke. This left the housewife so conscious about her weight that she resorted to five days of liquid-only diet. In her confessional, Sonja explained that she can have only water, teas and soups as part of her diet.

While Sonja believes that she lost the extra pounds and is back to her regular shape, her fellow housewife Ramona Singer doesn't seem to share the same views. In the sneak peek clip for the upcoming episode, we see Ramona debating with Sonja about dress sizes.

Sonja brings Ramona a dress from the Sonja Morgan collection, which Ramona reportedly liked but couldn't have because it didnt fit her. Ramona looked very happy with her new present until Sonja assured Ramona that the dress would fit her because she brought the size L and also that she herself tried it and it was hanging loose on her. Ramona snapped at Sonja by reminding her that Sonja too is size L.

Sonja insisted that she is size M. Although Ramona looked unconvinced. It seemed like Ramona was suggesting Sonja needs to lose more weight. Considering, the housewife has already resorted to an extreme diet like a liquid-only diet to lose weight, it might not be such a great idea to suggest she lose more weight. Sonja's extreme approach to losing weight is not only unhealthy but also dangerous. Instead of taking a safer and healthier approach like exercising and eating clean, the housewife chose to put herself through a diet that left her with shaky hands and envying her fellow housewives while they were enjoying their meals. 'Real Housewives of New York' Season 12 airs every Thursday at 9/8c on Bravo.

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'Real Housewives of New York' Preview: Ramona tells Sonja to lose weight even after her liquid-only diet stint - MEAWW

Richard Madden became an absolute sensation among fans after the hunk was spotted in BBC One drama Bodyguard.

And it appears the actor is not at all shy about his good looks after being dubbed a "heartthrob" by crushing fans.

But for Richard, who is now 33, it hasn't always been this way as he described himself as "fat and crushingly shy" when he was a youngster.

However it seems since his school days, the ripped star has been putting in the work over the years to look as good as he does now.

The Game Of Thrones actor confessed he wasn't always considered a hunk at his "fairly tough high school" in the town of Paisley in his native Scotland.

"I was fat and shy.Crushingly shy, going to what was a fairly tough high school. Aggressive, masculine," he previously told The Sun.

Richard admitted he couldn't fit into his jeans at the time, adding: "I was a 38in waist when I was 12. I didn't wear denim until I was 19 because denim is hard to take up. My mum couldn't take my jeans up."

He's previously told Flaunt he'd be a "shy, fat kid living in Scotland with no girlfriend," if it weren't for his acting career.

But fast-forward to 2020, and the award-winning star looks totally different to his teenager self.

The actor now has a very sporty and gym-honed physique, as well as a chiselled torso.

He has turned his life around completely, as he uses running and a clean diet to keep him in tip-top shape.

The star often shares snaps of himself on Instagram after his rather long and sweaty runs, including up mountains and in the rain.

One of his captions read: "This time last year I could barely walk, was on crutches and miserable. Today I ran 22km (half marathon) and am feeling happy and grateful to be where I am doing what I love (and to be back on my feet).#RunningNotRaving"

And he's previously explained he had to lose weight for his acting job, which is likely to have spurred on his incredible weight loss journey.

Despite looking amazing, Richard has criticised the "unrealistic" demands that are put on actors and actresses to lose weight.

Richard said being told to shed weight for jobs "doesn't just happen to women".

In a 2019 interview with Vogue, he explained: "We're projecting a very unrealistic body image.

"I find myself with actor friends, after we've done a kind of barely eating, working out twice a day, no-carbing thing for these scenes, looking at each other going, 'We're just feeding this same s**t that we're against.'

"I've done numerous jobs where you're told to lose weight and get to the gym."

He also touched on having his "fat rolls pinched" and having to wear costumes "so tight they feel like a corset".

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Inside Richard Madden's epic weight loss journey from 'fat and shy' teen to ripped hunk - Mirror Online

Weight Loss: Rice and chapati are two major foods that are an inseparable part of every Indians daily diet. These staple food items have their own pros and cons. Most of the people remain confused about what to pick when it it about effective weight loss. Well, both roti and rice have almost same amount of calories and carbs. However, their overall nutritional value differ. Also Read - Weight Loss: Consume Jaggery With Warm Water to Detoxify Your Body And Shed Those Extra Kilos

Chapattis contain more protein and fiber than rice and are known to keep you satiated for long. On the other hand, rice can be digested easily as compared to chapattis. This is due to its high starch content. Have we increased the confusion for you? Dont worry. Here we help you pick the right option among these two staple foods. Also Read - Weight Loss: Here is How This Super-Food Can Help You Shed Those Extra Kilos

Keeping the nutritional value of both rice and roti in mind, if we have to choose one, the latter wins. However, if you are suffering from a condition that requires you to avoid sodium, you must not opt for roti as every 120 grams of wheat has 190 mgs of sodium. In case of no such bothering condition, you should go for chapatti. Here is why: Also Read - Weight Loss: Consume Garlic Tea Daily And Bid Adieu to Those Extra Kilos

Chapattis contain more dietary fiber than rice. Having them can prevent overeating and weight gain.

Chapattis are rich in protein, which is inversely linked to belly fat. Apart from making you feel full, protein improves your metabolism and helps in effective calorie burning. It signals body to reduce your appetite.

Intake of chapattis offer you iron, calcium, potassium, and phosphorus. However, rice doesnt have calcium to offer. Also, it has lower levels of potassium than chapattis. Roti can also keep your blood sugar level under control.

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Weight Loss: Roti vs. Rice, What's Healthier to Eat When You Are Trying to Shed Those Extra Kilos? - India.com

Adele at the Grammys in 2017. (Photo: Francis Specker/CBS via Getty Images)

Heres the skinny on giving unsolicited weight-loss comments: Dont.

We all saw that picture of Adele two weeks ago, ending a lengthy social media break to thank frontline workers for their efforts in the fight against COVID-19. But her message of gratitude was quickly overshadowed because Adele looksdifferent. And by different, I mean thinner.

The internet lit up with comments about Adeles appearance, but also about the response to it. For every doesnt she look great? there was a shes always been beautiful! There were angry admonitions about equating skinny with pretty, and hot debates on when, and if, weight and health are connected.

My personal opinion is that Adele has always been stunning, particularly during those times that her voice has gripped my heart, and not let go until her very last note. More importantly, I think that were not doing ourselves any favours when we provide unsolicited feedback on someone elses weight. I would go so far as to say this behaviour can be harmful, and I know this from personal experience.

A few years ago, I switched up my lifestyle to involve more exercise and smaller food portions. I never had weight loss in mindmy goal was to get fitter and healthier, wherever that took me. And over time, my asthma symptoms improved and my joints stopped hurting. As my resting heart rate dropped, my anxiety symptoms lessened.

I also lost about 50 pounds, and people noticed. I would walk into a room and be complimented on how good I looked. I would post a photo on Instagram and my screen would light up with notifications. My circle remarked on everything from how small my arms were getting to how much thinner my face was.

At first, I loved the attention. It was validating. The work I was putting into my health could be sensed by others in some tangible way and it felt positive and motivating. But people were responding to my weight, not my health, and I began to post before-and-after photos. Me holding my baby years ago, versus me at the gym today. Me holding up a pair of too-big pants, next to a photo of me wearing those pants months before. I was the weight loss commercial, the success story.

Eventually, though, I needed to increase the dose of my anxiety medication and I noticed my clothes getting tighter within weeks. I immediately began to experience a feeling of utter failure. In our society, were taught that weight loss equals good and weight gain equals bad and I had changed sides. Larger people grew up with the same messaging as our skinnier counterparts and we internalized that discrimination. Therefore, we can quickly turn on ourselves, just as I did.

Fatphobia is an undeniable and deeply ingrained part of our culture. Fat people are seen as ugly, unlovable, dumb, goofy, clumsy, greedy and unhealthy sidekicks to the thin people in their lives. Up until very recently, we were never sexy, never the hero, never the centre of attention in movies, TV and other media. Even now, its the rare exception that a bigger person gets a lead role in a production or becomes a famous recording artist. Comedians will sometimes get a pass, too, but only because their humour falls in line with our expectation of fat people. Its good that were making headway, but acceptance of larger bodies is precarious at best. Fatphobia is everywhere, always, and those of us with larger bodies feel it; not only from the outside, but often from within, too.

Theres a reason why the global weight management industry was worth US$1.89 billion in 2018: Its not terribly effective. Scientists estimate that between 90 and 95 percent of people who lose weight will have regained it in five years time. The body is far better at temporarily shedding fat than keeping it off, making many of us lifelong diet industry users. That is fatphobia in a nutshell.

Even at my lightest weight, I wasnt exactly thin, and I likely never will be. I have Polycystic Ovarian Syndrome (PCOS), a hormonal issue that can, among other things, have a profound effect on metabolism, making it harder to lose pounds and keep them off. This, coupled with genetics, is probably why I still weigh over 200 pounds, no matter what I do.

When it comes to body mass, we all have a set point, and without constant effort, most of us will wind up in a fairly small weight range. Age, illness, medications, stress, and other issues can affect our metabolisms too, leaving those who are genetically predisposed to being larger facing that truth again and again.

Reading this might make skinny people, or even those of average weight, defensive. This isnt true! I think all bodies are beautiful! might be your reaction. And maybe thats true on the surface. But ask yourself this: When was the last time you complimented someone on gaining weight? Im going to guess never. Its not something we do in polite society. Thats because pointing out increased body weight risks causing offense, because being fat is often considered offensive.

Complimenting weight loss, on the other hand, is almost always welcome. It was to me. Deep down, I didnt want to be fat. I had experienced the pain of judgment my entire life, and the idea of escaping it was far more appetizing than extra calories. But I was trying to play a game I had very little hope of winning.

Let me be crystal clear: There is nothing wrong with losing weight. People do it all the time for their own reasons, and if they want to celebrate it, good for them. Im still a handful of dress sizes smaller than I used to be, and Id be lying if I said I didnt appreciate that my knees no longer hurt when I climb the stairs and Im not winded at the top. Finding more clothing that fits and chairs that dont press painfully against my outer thighs reminds me how the world is designed for smaller bodies. Living within the ranges of what is deemed average has made my life easier. But statistically, I might not stay in this range forever. What then? How will I feel about being outside the margins again?

I wont presume to know how Adele feels about her weight loss, what she did to achieve it, what her plan is for maintaining it, or whether she was hoping for the reaction she received by posting her photo. For many reasons, including her wealth and privilege, she is in a better position than most to be in that five percent of successful weight-loss maintainers.

But if she isnt, it will be viewed by some as personal failure. The world will be unkind. Many of the once-affirming comments will turn negative and nasty. And if shes like most of us here on Planet Earth, that will hurt.

Which is why I wish wed all stop offering commentary on strangers bodies, especially women. Thats the way to create a world where we really do appreciate highly variant forms of beauty, in which someones weight loss, or gain, matters less than their talent, altruism, kindness, wisdom or compassion.

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Dont Comment On Anybodys Weight, Even If Theyre Famous - Chatelaine

White Tea (Photo Credits: Pixabay)

Weight loss doesn't happen overnight, regular exercise and proper diet plan over a period of time play an integral role to achieve the desired result. However, there are few ingredients and beverages which can expedite the process of losing weight. One such beverage is white tea, which is lesser-known, however, loaded with numerous medicinal properties which can help in weight loss. In this week weight loss tip, we will discuss, how drinking white tea can help you shed some kilos.Weight Loss Tip of the Week: How to Use Matcha Tea to Lose Weight.

White tea can be called as the cousin of green tea and black tea, as it is also derived from the same camellia sinensis plant. But what makes white tea different, is that it has undergone very less processing. By this, white tea is more nutrient-dense compared to green and black tea. Now let us see how white tea can help in weight loss.Weight Loss Tip of the Week: How to Use Snow Mountain Garlic (Kashmiri Lahsun) to Lose Weight.

In the first place, replacing your regular sugar and milk tea with white tea reduce your total calorie count significantly. White tea is low in calories and you can have it any time of the day to freshen up your mind. Apart from being a zero-calorie drink, white tea is rich in antioxidants which can help reduce weight. German scientists in their recent study have also proven that white tea burn away fat cells. White tea also contains caffeine, which speeds up metabolism, this, in turn, can also help in weight loss.

How to Prepare White TeaFor Weight Loss

White tea not only can help in weight loss, but most importantly it can also strengthen up body's immune system. The presence of polyphenols and catechins antioxidants in white tea fight free radicals and thereby improve the body's immunity. It is advisable to drink white tea, three times a day supported with a proper diet for optimal result.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

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Weight Loss Tip of the Week: How to Drink White Tea to Lose Weight (Watch Video) - LatestLY

Its said that acupuncture can alleviate stress, physical pain, allergies, addictions, and even PMS, but can it really aid weight loss too?

Obviously, we have a huge obesity epidemic and were trying to find any way to help people lose weight, says Reshmi Srinath, MD, assistant professor of medicine, endocrinology, diabetes, and bone disease at Mount Sinai. Unfortunately, she notes that there arent enough controlled, randomized studies proving a direct link between weight loss and acupuncture.

Dr. Srinath notes that theres data showing a direct correlation between pain alleviation and lowered stress levels, and, as weve pointed out in the past, stress is linked to weight gain .

One of the few studies done on this subject, published in The Scientific World Journal in 2012, found that 196 obese subjects who received acupuncture, the majority did lose weight over the six-week trial period, but only when treatment was coupled with diet restriction.

"Acupuncture isn't magic," says Daniel Hsu , licensed acupuncturist and founder of New York AcuHealth Acupuncture practice. "It doesn't make fat melt off of your body, but studies show it can affect the part of the brain that feels hunger."

In addition to reducing hunger, Hsu says that acupuncture activates your "feel-good" neurotransmitters, which can reduce stress, and possibly help you lose weight as a result of that lowered stress. The exact process differs from patient to patient, but a lot of points on the ears are related to curbing hunger, he says.

And if you're wondering if one acupuncture session is enough to see results, think of it this way: You wouldn't see results from going to the gym one time either. Generally, Hsu recommends that patients seeking weight loss of around 10 to 15 pounds should receive treatment for six to eight weeks, several times a week in the beginning, and taper off visits as time passes. In order to see success, he emphasizes that you have to be in the correct mindset.

In general, if someone feels that acupuncture improves their quality of life, then that might lead them to make better choices regarding diet and exercise , which ultimately, could help them lose weight. However, weve yet to see any substantial data that proves receiving acupuncture treatment alone correlates to weight loss. According to the experts, it's best to seek acupuncture in order to alleviate other ailments that might be standing in your way.

More here:
Can Acupuncture Really Help You Lose Weight? We Asked The Experts - Pulse Nigeria

Many of us are trying to get back on a healthier track after two months of quarantine snacking, bread baking and stress eating.

But it's hard to pick up a magazine, check your Instagram feed or even talk to your friend without being given some diet tip, welcomed or not. Some advice out there is good, some not so much. There are a few tips that Ive heard over and over that make me want to scream, nooooo!

Read on, and you may be happy to learn you can ditch these diet tips (along with that cereal that tastes like cardboard):

It is true that certain foods (even healthy ones) like bananas and carrots are slightly higher in carbohydrates and sugar (respectively) compared to other fruits and vegetables. But it's also true that our country did not become obese by over consuming either of them.

Just how many carbs are in a banana? A small one has 23 grams of carbs compared to a small apple which has 21 grams. If youre trying to lose weight, you do need to watch your total carb and sugar consumption (even from foods like fruit), but that doesnt mean you cant have a cup of berries after dinner one day and a banana in your oatmeal the next morning.

The key is not to over-consume anything. Stick to this advice and dont point that finger at the beets in your salad. Also, dont lump carbohydrates or sugar found naturally in fruit and veggies into the same category as sugar from jelly beans, cake and cookies.

Related: How the pandemic is altering our food choices (hint: more carbs).

If you dont have celiac disease or a gluten sensitivity, going gluten-free may be unnecessary and could even cause you to gain weight and consume unhealthy artificial ingredients. A healthy diet for anyone should be naturally gluten-free, for the most part.

If you eat a whole, real-food diet of vegetables, fruit, lean protein, healthy fats with the proper amounts of unprocessed whole grains thrown in, you wont be consuming much gluten at all. If you dont have a specific medical need to cut it out, this should be sufficient for most of us.

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The problem is that most of us consume gluten in the form of unhealthy foods like pasta, cake and refined breads. When a lot of people go gluten-free, they view it as a free pass to indulge in gluten-free products, like four pieces of gluten-free bread at breakfast and two gluten-free cookies after lunch. Sorry, friends but a cookie is still a cookie, even when it's gluten-free. Gluten-free products generally dont have any less fat, sugar or calories than the traditional counterparts.

So should we all reduce (or eliminate) gluten-laden products from our diets? Absolutely, yes, do away, to a large extent, with pasta, cakes, cookies and refined breads. But dont substitute with gluten-free versions.

Related: Make these small changes to your diet and feel better instantly.

Still ordering the egg white omelet at your favorite diner? Stop. Studies have shown that there is no direct correlation between the regular consumption of whole eggs and an increased risk of heart disease. The 2015 Dietary Guidelines for Americans was adjusted to reflect this by eliminating any recommended limit on dietary cholesterol (which eggs are high in), because they found it to have no effect on blood cholesterol. Something many of us dietitians have been chatting about for years.

Research also shows that adding up to one whole egg daily to your diet may lower your risk of stroke. Eating the whole egg also offers you inflammation-fighting antioxidants as well as vitamins D, B12 and minerals selenium, zinc and iron. Egg yolks are also the most concentrated source of choline, an under-consumed, essential nutrient important to brain health.

Related: What to eat and what to avoid to help boost your immunity.

Still pulling out your calculator and adding up the calories you eat in a day? Save the math for your finances. While watching your total calorie intake is important, 100 calories of a cupcake or pretzels is not the same as 100 calories of avocado mash or almonds. These foods will vary greatly as far as what nutrients they provide for your health (a cupcake provides sugar and unhealthy fats, while avocado mash will give you fiber, healthy fat and antioxidants). They will also vary as far as how these nutrients affect hunger hormones and how they play a role in our satiety (staying satisfied), both of which will affect how much we end up eating and how much ends up on our waistline.

When youre indulging in that cupcake, choose to see it as just that, an indulgence, and when youre choosing a calorie-controlled snack, like pretzels, make a more nutrient dense choice that will work for you, not against you.

Related: Fat is not the devil.

Fat. Is. Your. Friend. Fat does not make you fat. It made some kind of sense years ago to explore the idea that high-fat foods turned to fat in our bodies, but that scientific pursuit just didnt pan out. Researchers have found that a diet low in fat and high in carbohydrate actually causes weight gain.

Were fat smart now and we know that you need roughly 30 percent of your calories to come from fats (healthy fats!) in order for you to be your leanest and healthiest self. This means there is room at every meal for some kind of fat. Think peanut butter on toast at breakfast, cashews at snack time and sliced avocado on your lunchtime sandwich. Low-fat foods generally have added sugar (to add flavor) when the fat is removed. This ends up making you feel less satisfied, craving more food and triggering your fat-storing hormones. Instead of going for low-fat products, go for the real version and listen to your body. It will thank you.

For more ways to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial.

Read the rest here:
5 worst diet tips (and what you should do instead) - Yahoo News

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