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By Kathleen Doheny

HealthDay Reporter

WEDNESDAY, Feb. 8, 2017 (HealthDay News) -- Switching to whole-grain foods might help keep your weight in check as much as a brisk 30-minute daily walk would, a new study suggests.

Whole grains seem to both lower the number of calories your body absorbs during digestion and speed metabolism, explained study author J. Philip Karl. He's a nutrition scientist who did the research while a Ph.D. student in nutrition at Tufts University in Boston.

While other studies have found that people who eat whole grains are slimmer and have lower body fat than those who do not, Karl said it has been hard to separate the effects of whole grains from regular exercise and a healthier diet overall.

So, for the new study, "we strictly controlled diet. We didn't let them lose weight," he said.

The researchers did that by pinpointing the specific caloric needs of each of the 81 men and women, aged 40 to 65, in the study.

For the first two weeks of the study, everyone ate the same types of food and the researchers computed their individual calorie needs to maintain their weights. After that, the researchers randomly assigned people to eat either a whole-grain or refined-grain diet.

The men and women were told to eat only the food provided and to continue their usual physical activity.

Those on the whole-grain diet absorbed fewer calories and had greater fecal output. Their resting metabolic rate (calories burned at rest) was also higher. The fiber content of whole-grain foods, about twice that of refined-grain foods, is believed to play a major role in those results, Karl said.

"The energy deficit in those eating whole grains compared to refined grains would be equivalent to the calories you would burn if you were to walk about a mile [in] about 20 or 30 minutes," he said. But the study did not prove that whole grains cause weight loss.

''We don't know over the long term if it would translate to weight loss," Karl said, but his team suspects it would. "This would translate to about 5 pounds in a year," Karl estimated.

The study is solid, said Connie Diekman, director of university nutrition at Washington University in St. Louis.

"It provides good evidence that consumption of whole grains is an important part of a healthful eating plan," Diekman said. The study documents how whole grains contribute to feelings of fullness and appear to increase metabolism, she added.

"The study was short in duration and somewhat limited in population diversity, but the outcome is a positive nutrition recommendation that anyone could benefit from," she said.

The study was published online Feb. 8 in the American Journal of Clinical Nutrition.

In a related study in the same issue of the journal, the same group of researchers found that people who ate whole grains had modest improvements in healthy gut environment and certain immune responses. Whole-grain intake has also been linked with a reduced risk of heart disease, type 2 diabetes and some cancers, the researchers noted.

When shopping, how do you find whole-grain products?

Look on the label for ''100 percent whole grains," Karl said. "Just because something is made with whole grains doesn't mean there has to be much in there," he explained. "Look to see if the first ingredient is whole grain, and 100 percent."

There may also be a label, issued by the Whole Grains Council, that indicates what percent of whole grain a food contains, he added.

Karl is now a nutrition scientist with the U.S. Army Research Institute of Environmental Medicine.

The current Dietary Guidelines for Americans recommend eating six servings of grains daily, with at least half of those servings being whole grains.

WebMD News from HealthDay

SOURCES: J. Philip Karl, Ph.D., nutrition scientist, U.S. Army Research Institute of Environmental Medicine, Natick, Mass.; Connie Diekman, R.D., M.Ed., director, university nutrition, Washington University, St. Louis, and former president, Academy of Nutrition and Dietetics; Feb. 8, 2017, American Journal of Clinical Nutrition, online

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Whole-Grain Foods May Help You Stay Slim - WebMD

FARGO, ND--(Marketwired - February 08, 2017) - Using decades of research and established expertise in the weight loss industry, Diet Doc, a nationally recognized weight loss center, released a genetic testing program for obesity and weight loss inability. This genetic testing program originates from a major genetic laboratory in La Jolla, California and can be conveniently self-administered with a home-test kit. It is extremely useful in analyzing a patient's nutrition absorption ability, metabolic function, physical activity and more. It also provides insight regarding past weight loss failures or a slow weight loss process.

The data obtained from the genetic test enables a doctor to understand the patient's natural metabolic function and design a hyper-customized diet plan, including all the necessary vitamins, supplements, and exercise routines recommended to maintain optimal health and consistent weight loss. Based on past results, the genetic testing method of weight loss enables patients to lose 2.5 times more weight than with other methods.

Genetic tests are this effective because they help patients uncover problems they may have always had but been unaware of like: slow weight loss; inability to get within their normal body mass index (BMI); reliance on various weight gain related medications; and family history of, or direct experience with, conditions like type 2 diabetes, high blood pressure, or high cholesterol.

In moderate to extreme cases, a customized hCG diet plan, different from the original Simeons hCG diet, might be recommended for weight loss. The original hCG diet, also called the Simeons method, was developed in the 1950s and known to be dangerous because it was was practically a starvation diet that limited daily consumption to 500 calories. Diet Doc has discouraged the Simeons method since 2009, determining it to be too risky through in-house studies.

Since the 1950s, however, medical experts have managed to better understand hCG and the dietary conditions it necessitates to be safe and effective at the same time. Now, hCG can be applied in a safer, non-harmful setting and the Simeons method is unnecessary and unrecommended. After thorough research over the last several decades, Diet Doc has created a flexible diet program that involves consuming no less than 800 calories (and up to 1250 calories) daily without negatively affecting the rate of rapid weight loss. These high-calorie programs offering safe weight loss are advised for patients considering hCG treatment.

At Diet Doc, patients can get a thorough understanding of the weight loss needs and develop an individualized diet based on their nutritional needs or even their genetics. Genetic testing is particularly recommended as it results in effective weight loss in the long run. All Diet Doc programs, including the hCG diet for moderate to extreme cases, provide a doctor-supervised, customized diet plan.

Instead of encouraging patients to adopt harmful dietary practices with no prior medical knowledge, Diet Doc consults with patients to provide a detailed weight loss plan based on their nutritional needs and medical history. Losing weight with Diet Doc is safe, simple and affordable. Nutrition plans, exercise guidance, motivational support, and dietary supplements are all part of the package. More than 90% of Diet Doc patients lose 20 or more pounds every month.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Offers Genetic Testing To Maximize Weight Loss Through ... - Marketwired (press release)

BURLINGTON, VT--(Marketwired - February 07, 2017) - With over 20% of all Americans suffering from stomach irritation and gastrointestinal issues like Irritable Bowel Syndrome (IBS), diets that improve digestion while promoting healthy weight loss are in high demand. The FODMAP diet is based on reducing certain carbohydrates that contribute to digestive issues. Although the diet is relatively new, research has shown that it alleviates gastrointestinal discomfort, even with conditions like IBS, Colitis and Crohn's Disease. In particular, the FODMAP diet helps improve symptoms like:

Reducing FODMAPs in the diet, especially for those with sensitive stomachs, significantly promotes a balanced weight and better overall health. Dieters are advised to follow the FODMAP food list while avoiding harmful foods like onion, garlic, processed foods and wheat products. They are also urged to consume one fruit every meal and seek diet coaching if needed.

Diet Doc, a nationally recognized weight loss center, offers comprehensive counseling and doctor supervision for all patients. With Diet Doc's custom-designed weight loss programs and one-on-one diet consulting, offered to all patients, even following complex diets like the FODMAP Diet can be simple. A customized diet, for instance, may involve limiting cholesterol and saturated fats while balance carbohydrate consumption through the FODMAP diet. All patients receive a customized diet plan and regular nutritional counseling throughout the entire weight loss process. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

Diet Doc programs offer a doctor-supervised diet plan and guidance for life. For patients who struggle with food addiction or emotional eating, Diet Doc offers solutions like Low Dose Naltrexone (LDN), a powerful appetite suppressant that helps counter food addiction and emotional eating. LDN, one of many solutions available at Diet Doc, also increases dopamine levels to improve mood, reduces inflammation, and breaks the cycle of craving carbs and sugar to balance brain chemistry. Medical weight loss, even in combination with complex diets like the FODMAP Diet, has been shown to be effective when supervised by a health professional and customized to an individual's dietary needs, according to Diet Doc's resident medical expert Dr. Rao. More than 90% of Diet Doc patients lose 20 or more pounds every month and maintain weight loss with an easy-to-follow, doctor-prescribed diet.

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Recommends Nutritional Counseling Program For Rapid Weight Loss With FODMAP Diet - Marketwired (press release)

Exercise is fantastic for you, body and soul. It improves your mood better than antidepressants, makes you a more creative thinker, strengthens your bones, protects your heart, alleviates PMS, banishes insomnia, heats up your sex life, and helps you live longer. One benefit that might be overhyped, though? Weight loss. Yep, you read that right.

"Eat right and exercise" is the standard advice given to people looking to drop some pounds. But a new study from Loyola University calls this conventional wisdom into question. Researchers followed nearly 2,000 adults, ages 20 to 40, in five countries over two years. They recorded everyone's physical activity via a movement tracker worn daily, along with their weight, body fat percentage, and height. Only 44 percent of American men and 20 percent of American women met the minimum standard for physical activity, about 2.5 hours per week. Researchers found that their physical activity didn't impact their weight. In some cases, even people who were physically active gained a modest amount of weight, about 0.5 pounds per year.

This goes against everything we've been taught about exercise, right? Not necessarily, says lead author Lara R. Dugas, Ph.D., M.P.H., an assistant professor at the Loyola University Chicago Stritch School of Medicine. "In all the discussions of the obesity epidemic, people have become too focused on exercise and not enough on the impact of our obesogenic environment," she explains. "Physical activity won't protect you from the impact that a high-fat, high-sugar diet has on weight."

"As your activity increases, so does your appetite," she says. "This is through no fault of your ownit's your body adjusting to the metabolic demands of the exercise." She adds that it isn't sustainable for most people to exercise long enough while simultaneously dropping enough calories to lose weight. So it isn't that exercise isn't important to your weight at allit's still the best way to keep the pounds off long-term after losing weightbut rather that diet is simply more important for weight loss.

Should you still exercise then? "It's not even up for debate150 percent yes," Dugas says. "Exercise can promote a long and a good life, but if you're only exercising to lose weight, you may be disappointed." Plus, people who diet or exercise just to lose weight quit a lot sooner than people who make healthy changes for other reasons, according to a separate study published in Public Health Nutrition. Start shifting your motives and you might just reach your goals.

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It's Time to Stop Thinking of Exercise As the Secret to Weight Loss - Shape Magazine

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'Sleeve' procedure outpacing most other weight-loss surgeries ... Lexington Herald Leader Despite the name, there is no sleeve or device placed in this type of weight-loss surgery. In this minimally invasive procedure, the outer, stretchy storage part of ... and more »

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'Sleeve' procedure outpacing most other weight-loss surgeries ... - Lexington Herald Leader

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There's more evidence backing the premise that breakfast is the most important meal of the day.

Skipping that meal might be bad for your long-term health, according to a report released last week by the American Heart Association.

Consuming more calories earlier in the day and less food at night can help reduce the potential for a heart attack, stroke or other cardiac-related illnesses, according to the report.

The decline in breakfast has paralleled the increase in obesity prevalence, the AHA wrote in the scientific journal Circulation.

Studies have found people who eat breakfast daily are less likely to have high cholesterol and blood pressure, and people who skip breakfast as many as 30 percent of American adults are more likely to be overweight, have inadequate nutrition, or be diagnosed with diabetes, the AHA said.

Meal timing may affect health due to its impact on the body's internal clock, said the report's author, Marie-Pierre St-Onge, a nutrition researcher at Columbia University Medical Center in New York. In animal studies, it appears that when animals receive food while in an inactive phase, such as when they are sleeping, their internal clocks are reset in a way that can alter nutrient metabolism. However, more research would need to be done in humans before that can be stated as a fact.

Timing meals is indeed a key to overall health, said Nonnie Toth, a nutritionist and dietary counselor at Allegheny General Hospital's Cardiovascular Institute.

Skipping breakfast makes you hungrier, she said. Eating larger meals later in the day will make blood sugar surge, paving the way for diabetes, weight gain and high blood pressure. Your body will start trying to make up for what it originally needed at breakfast.

Tom Hritz, a clinical nutrition manager at Magee-Womens Hospital of UPMC and UPMC Mercy, conducted his own study on breakfast skipping while working on his dissertation six years ago.

Hritz did not find a major association between skipping the first meal and weight loss, but agreed that a healthy breakfast can improve cardiovascular health.

Toth estimated about half of her patients skip breakfast on a regular basis.

It's the biggest mistake people can make each day, she said. With our busy lifestyles, we've gotten away from what is important. This kind of creates a snowball effect in which people are eating bigger portions when they eat.

The AHA presented several definitions of breakfast as the first meal of the day eaten before or at the start of daily activities, generally before 10 a.m.

Meal timing has a direct effect on the body's internal clock, Toth said.

A lot of times, people need a plan, she said. Writing down what you have eaten and what you plan to eat is helpful, sort of a food journal.

For those on the go, Toth recommended several breakfast options: oatmeal paired with a protein like walnuts; a whole wheat pita stuffed with hardboiled egg and shredded cheese, a homemade smoothie or lowfat yogurt with blueberries.

An overall healthy diet should consist of fruits and vegetables, whole grains, fish and poultry and low-fat dairy. Occasional lean meats are also acceptable forms of protein. Eating well also means cutting back on salt and foods high in sugars.

We suggest eating mindfully, by paying attention to planning both what you eat and when you eat meals and snacks, to combat emotional eating, St-Onge said. Many people find that emotions can trigger eating episodes when they are not hungry, which often leads to eating too many calories from foods that have low nutritional value.

Between 1971 and 2010, the percentage of men who ate three square meals a day decreased from 73 percent in the 1970s to 59 percent in 2010, researchers noted. While 75 percent of women said they ate three meals a day in the 1970s, by 2010 just 63 percent did.

Hritz agreed that those who schedule their meals and keep a journal can improve their health in many ways.

There's plenty of research out there that the key to losing weight and keeping it off comes with keeping a journal, he said. It can get tedious but those who are more successful with weight loss track their meals every day.

Ben Schmitt is a Tribune-Review staff writer. Reach him at 412-320-7991 or bschmitt@tribweb.com.

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Skipping breakfast hampers weight loss, raises heart disease risks - Tribune-Review

A long-term follow-up study shows some potential for modest sustainable weight loss in severely obese adolescents following gastric bypass, but recommends close monitoring for nutritional deficiencies.

Severe childhood obesity defined as having a body mass index (BMI) at least 120% higher than the 95th percentile for age and sex is a growing concern in western nations. Currently, it is estimated that 4.6 million children and adolescents in the United States fall into this category. In addition to posing health risks not normally encountered in childhood, this condition also has a serious impact on quality of life and life expectancy for affected children.

Treatment of severe obesity in children typically focuses on non-operative interventions, which unfortunately tend to be of limited effectiveness. While surgical interventions in particular, gastric by-pass have been used on obese adults with relative success for many years, they have only sparingly been performed on children. An important concern inhibiting greater use of surgery on younger patients is the lack of knowledge about potential long-term risks and benefits, and whether weight loss from surgery is likely to be sustainable over time.

A study recently published in The Lancet has attempted to address that gap in knowledge. The study involved 57 obese adolescent patients between 13 and 21 years of age who underwent Roux-en-Y gastric bypass surgery. Patients were then followed for varying periods of time ranging from 5 to 12 years (mean follow-up of 8 years) after the surgery to evaluate for durability of surgical outcomes (reduced BMI) as well as health indicators such as prevalence of diabetes, hypertension and dyslipidaemia (elevated lipids), changes in micronutrient levels, and other clinical events.

At the start of the study, all participants were severely obese and had a BMI over 40 kg/m2. The mean BMI of the group was 58.5 kg/m2. In the first year after surgery, the mean BMI of the group decreased by 22.8 kg/m2, indicating noteworthy benefits from the procedure. Over the longer-term, some of those benefits were lost; the decrease in mean BMI over baseline declined to 16.9 kg/m2 at long-term follow-up. Overall, however, there was a mean sustained weight loss across the group of 49.9 kg at long-term follow-up.

Other benefits from the procedure were also noted. For example, participants showed significantly reduced rates of high blood pressure (from 47% of participants at baseline to 16% at long-term follow-up), dyslipidemia (from 86% at baseline to 38% at long-term follow-up) and type 2 diabetes (from 16% at baseline to 2% at long-term follow-up).

On the other hand, 46% of the participants were found to have mild anemia (not requiring intervention) at long-term follow-up; 45% had hyperparathyroidism; and 16% had low amounts of vitamin B12 (below the normal cutpoint).

Overall, participants did demonstrate improvements in weight reduction that were sustained to some extent over the follow-up period. At long-term follow-up, 48 of the 57 participants had a 10% or greater reduction in BMI compared with baseline.

Even with these improvements, however, most participants remained obese. At the time of long-term follow-up, one participant had achieved a healthy body weight (BMI 18.5 kg/m2 to <25 kg/m2). Ten were overweight (BMI 25 kg/m2 to <30 kg/m2), and ten had class one obese status (BMI 30 kg/m2 to <35 kg/m2). Thirty-six of the 57 participants had a BMI of 35 kg/m2 or higher at long-term, even though significant weight loss had initially occurred in the post-operative period.

Based on these results, the authors of the study consider that Roux-en-Y gastric bypass surgery offers some potential for sustainable benefits in adolescents and young adults, in terms of both bodyweight reduction and cardiometabolic indicators. However, they caution that long-term sustainability of benefits requires adherence to dietary regimes and vigilance in monitoring for micronutrient deficiencies.

Written By: Linda Jensen

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Gastric Bypass Surgery May Offer Some Benefits for Severely Obese Teens - Medical News Bulletin

I am a RN and let's just start by saying you would probably never take Tylenol or any pain reliever if you read the label.All medication has the potential for side effects.Medication, if you choose to go that route, is there to relieve your symptoms, and sometimes cure disease.There are many good drugs out there.And Kudos to you for doing your homework.If you suffer from migraine, I hear Topamax is a great product for relief.It does not come without side-effects, but keep in mind, most medications have them.Know your body, talk to your doctor, and follow ALL of his/her directions to the letter.Topamax is prescribed off label for Binge Eating Disorder.This helps control the number of times per day a binge eater "binges" and also helps with weight loss.Keep in mind, not all binge eaters are over weight or obese however.BED is a psychiatric disorder, much like bulimia and anorexia, except there is no purging or laxative use.If you think you may have an eating disorder, please, please, please see your provider or someone who specializes in eating disorders.So no judgement on the use of medication for weight loss.Sometimes people need help to get the weight off and relieve their hips and other joints.The dosage of Topamax for weight loss is much lower (25 mg x2 per day I do believe), and should only be used for a short period of time.Pills are not a magic bullet for weight loss.Some of us have brain chemistry issues contributing to our weight, and may need pharmacological help, but we also need healthy nutrition, exercise, and maybe even counseling.We have to fix our mind and understand why we over eat.We can't control our genes per se, but we can control our environment.My point is, don't be afraid of medication for whatever it is you are afflicted by.We don't have to suffer.Whether it's depression, migraines, obesity, restless legs, etc.But do your homework.Know your body.Pay attention.Listen to your doctor.Understand their may be repercussions (what percentage of patient in studies actually lost hair, did it come back when discontinuing the medication, and are you willing to lose hair if it happens to you to achieve your goal...no more migraines, lose weight, etc.?).Topamax has been on the market a long time.It's a safe product.You have to do your home work and follow directions.

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What dosage of Topamax causes weightloss? - Weight Loss ...

Theinternet is filled with all kind of weight loss advice, ranging from simple tips, such as having a glass of water first thing after waking up, to strange fads, such as eating only bananas. With so much conflicting advice, its difficult to distinguish between the good and the bad. Where do you draw the line between what is genuinely helpful for long term weight loss and what is a ridiculous fad?

To make things more complicated, sometimes websites will give advice that results in quick weight loss that is actually harmful to your health in the long term. This includes many detoxes, low-calorie diets, or meal plans that completely eliminate important food groups. When bad weight loss advice can appear effective, how do you find effectivelong term weight loss tips?

Although there is not always a clear distinction, weve put together a list of five key qualities to look for in advice. These 5 differences between a fad diet and long-term weight loss will help you distinguish between tips that will help you lose and keep the pounds off, and tips that can be detrimental to your health.

1. Long term weight loss takes time. The internet is full of short-term diets that promise to make you drop 5 or 10 pounds in a week. What these diets often do is help you de-bloat or help your body clean out waste from your digestive tract. While this approach can give you a flatter stomach quickly, the results wont last. After the first few days, your body will return to its typical water and waste retention, meaning that the excess pounds will return as quickly as they disappeared. It is near impossible to lose this much weight in body fat in just a few days.

It is estimated that a person needs to burn around 3,500 calories in order to lose a pound of fat. In order to lose 5 pounds in one week, you need a deficit of 17,500 calories. This is a deficit of 2,500 calories per day. Keep in mind that this is just the deficit, meaning that you would need to burn whatever you eat on top of those 2,500 calories.

A more reasonable aim for long term weight loss is closer to a 500 calorie deficit per day. The number on the scale will drop slowly, but it will keep dropping instead of springing back up. Instead of following a quick-fix diet, try making small changes to your habits that will help you burn more calories throughout the day. Check out our post on 13 ways to burn extra calories in just 4 minutes a day.

2. Fad diets often eliminate essential nutrients. An example of an extreme diet that eliminates essential nutrients is a meal plan that has you eat nothing but boiled potatoes and baked chicken breast. Even if youre eating in the ideal calorie range, you might not be getting all your vitamins and minerals. A lack of vitamin C and A can weaken your immune system and leave you vulnerable to colds and influenza. A nutrient deficit can also cause amenorrhea, the loss of menstruation, is women. If your body lacks certain nutrients, you might become vulnerable to binges, meaning all weight loss efforts can be undone in a short period of time.

Look for meal plans that allow you to eat a wide variety of fruits and vegetables. Make sure you include sources of lean protein and healthy fats. No major food group should be eliminated. Even making room for the occasional dessert can be more effective for long term weight loss. Our meal planning posts can help you find tons of delicious new recipes that use fruits, veggies, whole grains, and lean protein.

3. Too few calories can actually make you gain weight in the long term. Another way you can become vulnerable to binges is by not eating enough calories. When your body doesnt get enough energy to function properly, it freaks out and sends signals to your brain that you are in dire need of food. This causes you to crave high-calorie treats, often in the form of high-fat, high-sugar combinations such as ice cream, cakes, deep-fried meat, or sauce-drenched chicken wings.

Keeping your body at an elevated calorie deficit for a long period of time can cause permanent damage to your mind and body. Your metabolism will slow down. Non-essential processes will shut down. Muscle mass will decrease much faster than fat stores. Menstruation will stop. Your heart will weaken and you will lose bone density. Studies have also shown the link between starvation and mental deterioration. Depriving your body of necessary calories leaves you vulnerable to eating disorders. You become overly focused on food, even while depriving yourself of it. Hoarding habits, mood swings, and personality shifts have all been linked to starvation.

When following diets and meal plans from the internet, its very important to make sure you are still eating enough to keep your mind and body healthy. Unless advised by a doctor, try to keep your calorie deficit close to the recommended 500 calories per day.

4. Long term weight loss doesnt involve fasting days. Fad diets and detoxes often ask you to fast for a day. They can also ask you to keep your calorie intake extremely low for a day or two. Many people believe that if the fast only lasts for a little while, it doesnt cause any harm and can aid your long-term goals. While a one-day fast might not seem like much, it can still put tremendous stress on your body.

Your body works at its best when it has a steady stream of energy. This is why its often recommended to eat small frequent meals, instead of large meals two or three times a day. Fasting for a day will slow your metabolism and leave you feeling tired and sluggish.

Long term weight loss sets up a routine where you eat the recommended amount of calories every day. Remember to keep your deficit within a reasonable range.

5. Long term weight loss includes carbs, fats, and proteins. Carbs, fats, and protein are known as macronutrients. These are the foundation for healthy eating.

Many fad diets eliminate or severely limit one of these groups. The latest trends tend to cut carbs almost entirely. In the past few years, some have responded to the low-carb trend by preaching a high-carb, low-fat diet instead. In reality, both carbs and fats are important components of a balanced diet. Carbs are the main source of energy for your body. Fats are essential for proper brain function and play an important role in making you feel satiated.

Instead of eliminating or limiting macronutrients, look for a diet thats structured around healthy carbs and fats. This means whole grains instead of added sugar, and fish instead of deep-fried treats.

Sources of healthy carbs include squashes, beans, fruit, oatmeal, and most vegetables. Healthy fats are found in fish, avocados, nuts, and seeds. Browse our recipes to find meals full of nutritional superstars.

To learn more about what makes a healthy diet, check out our posts on weight loss. You can find tons of tips and tricks to lose weight the healthy way!

How do you differentiate between fad diets and long term weight loss? Let us know! Leave a comment in the section below.

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Fad Diets vs Long-Term Weight Loss - Skinny Ms.

Discover how to modify your balanced healthy diet for long term effective weight loss.

No matter where it comes from, a calorie is a calorie, and it takes 3,500 calories to gain or lose a pound. Want to shed a perfectly respectable 1 pound per week? Carve 500 calories off your day by thinking through your healthy food choices and upping your exercise.

But make sure you're not cutting too many calories. Drastically reducing food intake could slow your metabolism and sabotage your efforts to build muscle, which is needed to burn maximum calories and be toned. To make calories count, choose nutrient-rich healthy foods with a mix of protein, carbs and fats at every meal for an overall balanced healthy diet.

Eat plenty of healthy foods full of the six nutrients most often lacking in women's diets. The quality and length of our lives depend on our health; our bodies thrive only when nourished with optimal amounts of the more than 40 nutrients and 12,000 phytochemicals found in minimally processed foods.

And, these also aid in weight loss. If you focus more on your health and less on your waistline, you will automatically eat more low-calorie, nutrient-packed healthy foods, like vegetables, fruits, whole grains, nonfat dairy products and legumes, which help you maintain your weight.

Cut out the specific items in whatever categorycarbs, sweets, meatgives you difficulty without cutting out the nutrition. Give pretzels the heave-ho but don't dismiss whole-grain breads. Has ice cream become a problem? Instead, snack on single-serving portions of yogurt.

The best way to achieve that same clarity when you're trying to lose weight is to set some rules. Find yourself snacking on cereal at night? Make an only-for-breakfast rule. If you slip, no cereal in your house for a month! Tend to dive into the breadbasket as soon as the waiter brings it around? Set a one-starchy-carb-per-restaurant-meal rule. If you want the bread, tell yourself before you head out that you'll skip the potato or pasta that comes with your meal. To make the rules official, write them down.

Discover three more tips from Shape about a balanced healthy diet strategy that will help lead to effective long term weight loss.

[header = Find more long term weight loss tips for your balanced healthy diet at Shape.]

Fill up on wholesome, fiber-rich, water-filled healthy foods like vegetables, fruits, whole grains and beans, which fill you up faster for longer on fewer calories. And how you eat is as important as what you eat. A growing body of research shows that the best way to keep your metabolism revved and body-fat levels low is to feed yourself in small amounts. Eat airline-size (rather than restaurant-size) portions of healthy foods like meat, fish, pasta, grains and desserts. And eat every three to four hours, for a total of five mini-meals per day.

You're much more likely to stick with a diet if your food looks, tastes and smells delicious. Feeling deprived will only backfire. Make a plan you can live with by livening up healthy foods with herbs and spices like basil, cilantro, curry and ginger; aromatic veggies like garlic and onions; and condiments like mustard, hot pepper sauce or salsa. Experiment with new nutritious foods: Tantalize your taste buds with two new fruits or vegetables at each meal. Try different cold/hot cereals and breads. Don't declare high-fat favorites "off limits"; savor them in small amounts to maintain a balanced healthy diet.

For energy, satisfaction, staying power and good health, aim to eat a healthy balance of protein (15-20 percent of your total daily calories), fat (less than 30 percent of your total daily calories) and carbohydrate (50-55 percent of your total daily calories) each day. Rule of thumb: Fill three-quarters of your plate with plant foods, leaving the rest for small amounts of fish, nonfat milk products and nuts or seeds.

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Long term weight loss tips: follow a balanced healthy diet ...

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