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Most people are familiar with the golden rule of weight loss; eat less and move more. It is commonly said that you have to create a 500 kcal per day deficit through some combination of diet and exercise in order to lose one pound of body weight each week.

If this advice is accurate, dieters should be able to follow this formula and consistently lose weight until they reach their weight loss goal.

In the real world, people often are able to lose weight in the short term but have a hard time keeping it off. In fact, most people who lose weight eventually gain it all back. Some even gain back more weight than they had lost in the first place (1).

Unfortunately, the 500 calorie rule relies on a flawed assumption about the human body and the number of calories contained in one pound of body fat.

This article will explain the truth about body weight. It will discuss how many calories are really found in a pound of fat and show what you need to do next time to achieve lasting and sustainable weight loss once and for all.

A calorie is a unit of energy. Calories are used to measure the amount of potential energy stored in food. Our bodies use energy from calories to fuel our metabolism and all of our daily activities.

All food contains calories, but some foods are much more calorie-dense than others.

For example, foods such as soda, donuts, and ice cream have a high-calorie density because they are loaded with fat and sugar. Other foods like broccoli and lettuce provide very few calories per serving.

These differences are driven by the different macronutrient composition of foods.

The macronutrient building blocks of food are carbohydrates, proteins, and fat. When broken down through the process of digestion, each of these nutrients provides a certain amount of energy for our body.

Every gram of carbohydrate and protein in food provides about four kcals of energy. Fat provides more than twice that amount; each gram of fat provides around nine kcals.

Since fat provides more than twice as many calories as protein or carbs per gram, it is more efficient for our body to store excess calories in the form of fat.

Body fat can be thought of as savings account for extra calories and energy. Because calories are so valuable our body needs an efficient way of storing them.

Our liver can store a small amount of extra energy in the form of glycogen, the storage form of blood sugar. However, the vast majority of the excess calories in our body are stored as fat.

People often confuse body fat with the dietary fat found in food. Fat in food is also stored energy, however that fat does not get stored directly in body fat.

After eating a meal containing dietary fat, our body breaks it down so it can be absorbed. It then circulates in our blood where it is used for different metabolic purposes.

Any excess fat that our body does not immediately need is taken up and stored as fat in the body. But it is not just extra fat that is stored away, extra protein and carbohydrates can be converted to fat and stored in fat cells as well.

This process happens with every meal. The difficulty is for many people is that they eat additional calories beyond what is needed to keep their body in energy balance for a long period of time.

Extra energy continues to be stored away and stays in the body long term. Eventually, this leads to the development of obesity, now recognized as a chronic disease.

There are many factors that can cause someone to gain weight. Regardless of the cause, obesity is associated with an increased risk of many chronic diseases including cancer, cardiovascular disease, diabetes, hypertension, osteoarthritis, and stroke (2).

People often think of body fat as an inert substance that only exists to store extra energy. The truth is that fat stores are far more than just a warehouse for extra energy.

Fat is considered an organ. Body fat creates hormones and actively interacts with our bodies. For example, a hormone called leptin is produced by body fat after eating which helps create a sense of fullness after a meal (3).

In 1958, a scientist named Max Wishnofsky calculated that one pound of body fat contains 3500 calories of stored energy (4).

His calculation was based on the fact that body fat provides about 9 calories per gram. One pound is equal to 484 grams (0.48 kilograms). Therefore one pound of pure fat contains over 4,000 calories.

However, body fat contains more than just pure fat. There are proteins, carbohydrates, and vitamins stored in body fat too. Wishnofsky estimated that fat cells contain about 87% pure fat which is how he arrived at 3500 calories per lb.

More recent research has shown that the composition of fat cells can vary and no one is certain of the exact number of calories in one pound of fat.

While this calculation was intended to be for scientific purposes, this number was quickly adopted by dietitians and others in the nutrition community and is now often cited as fact when discussing weight management. Over time this has led to the creation of the 3,500 calorie rule.

It is true that to lose weight we must create a calorie deficit by eating fewer calories than our body needs or burning more calories via new physical activity (5).

Early on, professionals realized that dividing 3500 calories by the number of days in a week provides a nice round number of 500 calories per day.

In other words, forcing your body to burn 500 calories from fat every day by creating an energy deficit should lead you to burn 3500 extra calories per week, and as a result, lose one pound of fat.

Unfortunately, as we will see, and as many dieters well know, achieving and maintaining a weight loss is not always so easy.

Its undisputed that creating a calorie deficit is the key to weight loss (5), and that how much weight you lose will depend on how large of a daily deficit you can create.

However, the 3500 calorie rule does not account for the change in metabolic rate seen with weight loss.

As we start to lose weight, our body composition begins to change and our metabolic rate slows down. Eventually, metabolism slows down enough to match that new lower level of caloric intake and you reach the dreaded weight loss plateau.

If you truly want to lose a significant amount of weight and keep it off long term, here is what you need to know.

A great starting place is to use an online calculator such as this one to help estimate your calorie needs for your current weight.

If you have a weight loss goal, simply enter your goal weight and in how many weeks you would like to get there. The calculator will give you a target number of calories to aim for each day.

Once you calculate how many calories you need using an online calculator, the best way to determine how much your body burns is by doing a calorie count using a food journal. A dietitian can also help you get this process started.

Begin tracking the foods you eat and drink for a period of two to three days. If possible, measure portions, weigh foods and read nutrition labels.

This will give you an accurate measurement of the number of calories you eat each day. If your current weight has been stable for the past three to six months you have been achieving an energy balance.

This means the number of calories you eat each day has been equal to the number you burn.

The number you calculate from tracking your daily calories should help to show if the online calculator is accurate. It also gives a great starting point for a weight loss diet.

Unfortunately, there is no perfect formula to answer this question.

What we do understand is that when you first begin a diet and create a calorie deficit much of the initial weight change is due to a loss of water weight.

With continued attention toward creating a caloric deficit and following a low-calorie diet, you will continue to lose body weight.

A healthy rate of weight loss is considered anywhere from 0.5 to 2.0 lbs per week.

At this rate, it is safe to say it should take the average person about one to two weeks to lose one pound of body fat.

There are only two ways to create a calorie deficit. Burn more calories through new physical activity or make changes to your diet to eat fewer calories.

The best way to burn more calories is by establishing a consistent workout routine.

Cardio exercises are great because they burn more calories. One study found that doing cardio exercises five days per week was enough to help participants achieve meaningful weight change (6).

Another approach is to do strength training exercises at least one to two days per week. Weight loss is often accompanied by a loss of lean tissue. Losing muscle tissue lowers how much energy your body needs on a day to day basis.

Regular strength training non only counters the loss of lean tissue, it encourages muscle growth. Seek to increase your activity level so you are doing a combination of strength building exercise and cardio exercise at least five days per week.

This helps create a healthy weight loss resulting from fat loss and not a change in muscle mass (7).

Increasing the amount of physical activity you do in a week is an important step to take if you want to achieve and maintain your goal weight. However, if you do not improve the quality of your diet by making small changes to the foods you choose you may end up seeing weight gain as you build new muscle mass.

Change the amount of food you eat with each meal can seem like an easy first step. However, its better if you change the quality of the foods you eat, not the quantity. The goal should be to select foods that support a healthier lifestyle.

Aim to create enough of a calorie deficit so you lose about one pound of weight per week. For most people, a 1500-2000 calorie diet with lots of non-starchy vegetables, brightly colored fruits, whole grains, lean proteins, nuts, and healthy fats should be enough to help the average person lose weight.

If you are not seeing results decrease your daily calorie intake by another 100-200 calories or add another day of exercise.

Counting calories can be difficult for many people to maintain long term. Sometimes people fixate so much on counting calories they forget to start eating healthier foods. The goal of following a low-calorie diet is not just to lose weight but also to start to see other improvements in your health.

It is also important to make sure you eat enough calories each day. Generally, this is considered to be around 1000 calories per day for women and 1200 calories per day for men.

Eating less than this amount can put your body into starvation mode where it begins to store away everything you eat as fat. This can make it very difficult to lose weight. Be sure to eat enough calories each day to stay above this range.

There is more to losing weight than just counting calories. One area to focus on is to notice how fast you are eating your meals.

You may have heard that it takes 20 minutes for your stomach to tell your brain that you are full. This is true, and if you eat your meals in under 20 minutes your brain never has time to receive that message. its been proven that eating a meal more slowly leads you to eat less (8).

A good way to break the habit of fast eating is to practice mindfulness when eating meals and snacks. Eat at the table, not in front of the television or your car. Put down the fork between each bite and avoid the temptation to look at your phone.

Anything that distracts you while you eat can cause you to eat too quickly.

Losing weight as an adult is a difficult but not impossible task. The key is to find a way to create a calorie deficit by making small changes to the foods you eat and increasing your level of physical activity.

Creating a calorie deficit forces your body to rely upon stored energy to make up the difference. However, a critical point to remember is we want to force our body to pull those extra calories from body fat and not from muscle mass.

Losing muscle mass slows down our basal metabolic rate and makes it difficult to lose weight. This is often what leads to the dreaded weight loss plateau.

Instead of focusing on the number of calories stored in one pound of fat, make sustainable changes to your diet to include more healthy, low-calorie nutrient-dense foods.

Eat when you are hungry, stop when you are full and make the majority of your food choices be as healthy as possible. Work with a dietitian if you need help developing a long term plan.

These are the keys to achieving lasting and sustainable weight loss.

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How Many Calories Are in a Pound of Body Fat? Wonderfully Curated News - Register

If youre looking to lose weight while promoting heart health, you may have come across the 3-Day Cardiac Diet.

This eating pattern provides a simple meal plan and claims to help you lose up to 10 pounds (4.5 kg) in only 3 days. However, it has been heavily criticized for being overly restrictive, ineffective, and dangerous.

This article evaluates the effectiveness and downsides of the 3-Day Cardiac Diet.

BOTTOM LINE: The 3-Day Cardiac Diet is highly restrictive and unsustainable, and its not based on science. Although it may lead to weight loss, weight regain is likely once you resume a normal diet.

The 3-Day Cardiac Diet is said to boost weight loss and enhance heart health.

Also known as the Birmingham Diet, its rumored to have been developed at the University of Alabama-Birmingham, although theres no evidence to support this. Some say it was created to help people with heart disease lose weight before surgery.

Proponents claim that it can help you lose up to 10 pounds (4.5 kg) in just 3 days.

The plan sets strict rules for which foods you should consume for 3 consecutive days during the week. During the remaining 4 days, you can enjoy whichever foods youd like.

This cycle should be repeated at the beginning of the next week as many times as necessary until you reach your goal weight.

The meal plan provides detailed information about which foods to eat at which meals, as well as the amounts of each food permitted. During the 3 days, no other ingredients are allowed, nor can any substitutions can be made.

Meals revolve primarily around toast and a source of protein. The calorie count is extremely low, at 8001,000 calories per day.

The diet sets no guidelines for lifestyle changes, such as physical activity or hydration.

The 3-Day Cardiac Diet requires dieters to follow a strict meal plan for 3 consecutive days and a normal diet for the remainder of the week.

The 3-Day Cardiac Diet sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers.

Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner.

No other ingredients or substitutions are allowed.

The foods you can eat on the 3-Day Cardiac Diet are:

If a food doesnt appear in the list above, you can assume that its banned on the diet.

The 3-Day Cardiac Diet limits you to a tiny selection of fruits, vegetables, dairy products, proteins, and grains.

The 3-Day Cardiac Diet claims to help you drop 10 pounds (4.5 kg) quickly while improving heart health.

Because the diet is very restrictive and limits the amount of food you can eat, its very low in calories and may lead to short-term weight loss.

Keep in mind that almost any diet with a daily calorie count of 8001,000 will lead to a drop in body weight. Thats because youd be consuming fewer calories than your body burns, which would result in weight loss.

However, cutting calories too much may lead to side effects like hunger, nausea, headaches, and fatigue (1).

Furthermore, the diets restrictions only apply for 3 days of the week. You eat a normal diet during the other 4 days, meaning that your weight may fluctuate widely.

As such, the diet may be unsustainable in the long run and lead to weight regain once you resume a normal diet. Thats because it fails to promote long-term lifestyle changes or healthy eating habits (2, 3).

Although no evidence supports the notion that the 3-Day Cardiac Diet benefits heart health, it limits most processed foods, which may be beneficial.

That said, while it cuts out most processed and high sugar foods, it allows large portions of ice cream, beef franks, white bread, and diet soda, all of which have been linked to adverse cardiovascular outcomes (4, 5, 6, 7, 8, 9).

According to a large study in over 105,000 people, those who ate more ultra-processed foods had a higher risk of heart disease over an average of 5 years (10).

Still, the 3-Day Cardiac Diet is only followed for short bursts, with no guidelines for what to eat during the rest of the week. Thus, additional research is needed to determine how other components of the diet may affect heart health.

Although the 3-Day Cardiac Diet may lead to short-term weight loss and limits many processed foods, its short-term, restrictive nature likely nullifies these benefits.

The 3-Day Cardiac Diet is linked to several potential downsides and side effects.

One of the biggest drawbacks of the 3-Day Cardiac Diet is that very little evidence supports it.

No solid studies back its claims that you can lose 10 pounds (4.5 kg) rapidly or improve heart health on this diet. In fact, it eliminates many foods that support heart health, including whole grains and many fruits, vegetables, and legumes (11).

This eating plan can be classified as a crash diet that isnt based on sound science.

The 3-Day Cardiac Diet includes a very limited selection of foods in small amounts.

Substitutions arent permitted, making the diet difficult to follow if you have any dietary restrictions or particular food preferences. It may also be challenging for adventurous eaters or those who enjoy experimenting in the kitchen.

Furthermore, you may run the risk of nutrient deficiencies if you follow several cycles of the diet, especially because the diet cannot be tailored to people with different body sizes, activity levels, or nutritional needs.

Remember that the diet provides an average of 8001,000 calories per day, which is well below the amount that most adults need (6).

This can not only leave you feeling hungry but also cause you to experience fatigue, nausea, and headaches (1).

The 3-Day Cardiac Diet requires that you carefully measure foods and adhere to strict guidelines, which may be difficult and time-consuming.

Additionally, its highly restrictive and doesnt offer any flexibility, which can encumber social situations, travel, and family meals.

Furthermore, some of these restrictions may promote an unhealthy relationship with food.

Thus, its likely more challenging to maintain in the long run, compared with other eating plans.

The 3-Day Cardiac Diet is highly restrictive, dangerous, and difficult to follow. Plus, it isnt backed by research.

The 3-Day Cardiac Diet provides strict food and meal composition guidelines.

Keep in mind that no substitutions or additional ingredients are permitted. Salt and pepper are allowed, but other seasonings, herbs, and spices arent.

You can drink black coffee or tea with breakfast, while diet soda is allowed in some variations of the diet.

Here is a sample meal plan for the 3-Day Cardiac Diet:

The sample menu above details some of the 3-Day Cardiac Diets limited meal options.

The 3-Day Cardiac Diet is geared toward people looking for an easy way to lose weight and improve their heart health.

However, its not only unsupported by research but also associated with a slew of potential side effects. It dangerously restricts calories, may promote unhealthy eating habits, and possibly lead to weight regain over time.

Instead, a well-rounded diet rich in nutritious ingredients is a better option for improved heart health and weight management. For best results, be sure to pair your diet with a healthy lifestyle and regular physical activity.

Original post:
The 3-Day Cardiac Diet: Effectiveness, Downsides, and Menu - Healthline

Picture this: Youre planning to start a diet by paying more frequent visits to your local gym, adding more fresh foods to your diet, and cooking at home. But the second you set your mind to sticking to a new clean eating plan, the temptation of office doughnuts and happy hour specials just seem to strike at every corner. Sound familiar?

Weve all been there. Starting a diet can be as daunting as keeping those pesky pounds on your waistline. Thats why weve consulted top health and wellness experts about the most prevalent diet mistakes theyve helped people like us overcome. Snoop through our exclusive report below to find out what you shouldnt be doing when dieting, and for more on how to eat healthy, you wont want to miss these 21 Best Healthy Cooking Hacks of All Time.

1

One of the biggest diet mistakes I see with my patients is thinking about a diet as deprivation. Many of my patients come in and say that they want to cut out all sugar or cut out all fat, but by doing this you are restricting to a point that is most likely not sustainable. Leah Kaufman, CDN, CDE, MS, RD

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2

Eliminating one food group does not mean that you are going to automatically lose weight. You may, in fact, find yourself overeating these foods at some point. Finding a balance of your macronutrients is key! There is not one good or bad food that should be kept or eliminated from the diet. The role of a good diet is to find a balance of your plate and see which foods can help you most to achieve a healthy lifestyle change. Leah Kaufman, CDN, CDE, MS, RD

Being too restrictive and cutting out food groups leads to burnout early on when following a diet. This may discourage a person to follow the diet properly or eat healthier foods and exercise in general. Instead of cutting out food groups or being too restrictive, try following proper portion sizes. Moderation is key! [Eat] 5-6.5 ounces of lean protein at meals, 1.5-2 cups of fruits daily, 2.5-3 cups of vegetables (green leafy) daily, 6-8 ounces daily of grains, 3 cups fat-free or low-fat dairy daily. and 5-6 teaspoons oils daily. Jim White, RD, ACSM

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3

Im all for someone wanting to lose a significant amount of weight or striving to a run a marathon, but those huge goals can be unrealistic and overwhelming at first. Its better to set small goals that are actually achievable in the short run and work up to the larger goals. For example, if you want to lose 20 pounds, dont go on a crash diet that starves you and helps you drop pounds quick. Instead, change your behaviors slightly to lose 3-5 pounds per month. Those small goals are more manageable and will help you eventually achieve the larger goal. Natalie Rizzo, MS, RD, NYC-based dietitian

4

I think the reason that extreme diets are so popular is because they help people drop pounds really quickly. But that way of eating just isnt sustainable. The first step to losing weight is realizing that it is going to require a lifelong change, rather than a quick fix. Thats a big shift in mindset, but once you start thinking this way, it will help you in the long run. If losing weight was as easy as popping a pill or cutting out one food group, then no one would be overweight! Natalie Rizzo, MS, RD, NYC-based dietitian

5

When I work with clients, I try to help them pay attention to how their weight and the foods they eat affect how they feel. Many people dont realize that they feel terrible after eating fried food or when they are at their heaviest weight. I think its important for people to acknowledge that healthy food makes you feel good and losing weight makes you feel great. I have my clients keep a journal that tracks how food makes them feel. After they eat a large meal of fried or sugar-laden food, they mark down how they feel. They do the same thing after eating something full of fruits, veggies, lean protein and whole grains. Over time, its easy for them to see that healthy food makes them feel better and they are more likely to choose that over the less healthy alternative. Natalie Rizzo, MS, RD, NYC-based dietitian

6

When it comes to dieting, we often give ourselves food rules to follow (i.e., not eating after 8 p.m., no sugar, etc.) and then when we break the rules, because they are too restrictive, we get upset at ourselves, ditch the diet and overindulge. Dont focus on food rules. Instead, focus on being more mindful of your eating habits. Focus on including more healthier foods in your everyday life. And dont throw in the towel on your healthy eating habits when you indulge. Instead, enjoy it and choose a healthier option at your next meal. Eating healthy isnt an all-or-nothing approach. Its a lifestyle. Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC

7

Real weight loss takes time. Oftentimes, if we dont see progress in the first week or two, we get discouraged and quit. Set one long-term goal as well as smaller, short-term goals. Use the short-term goals as stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success. Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC

If someone goes into a diet full-force thinking eating what is prescribed will drop a ton of weight in a short period of time, they have set themselves up for failure. Dropping weight in a healthy time frame takes time and dedication to diet and exercise. Try setting weekly goals for diet and exercise. Learn to properly track meals in MyFitnessPal to keep an accurate log of macro and weight goals. Remember [that] losing weight in a healthy manner takes time Give it time! Jim White, RD, ACSM

8

Greek yogurt is all the rage thanks to the powerful punch of protein it provides and the fact that it is loaded with bone-strengthening calcium. That being said, people often make the mistake of purchasing Greek yogurt with fruit on the bottom and that is loaded with sugar. To reap the benefits of Greek yogurt, you are better off getting the plain variety and sweetening with a low glycemic fruit, like fresh blueberries. For some added sweetness, add a drizzle of an unrefined natural sweetener such as pure maple syrupa little goes a long way! Chelsea Elkin, MS, RD, CDN

9

Diets often fail because of lack of flavor. Consider substituting parsley with watercress, to punch up the flavor of a dish, or use it in smoothies instead of spinach. In fact, watercress has the calories of kale while delivering just as many (if not more) nutrients. Chelsea Elkin, MS, RD, CDN

10

Keep it simple! Dont doctor up simple foods so that the health benefits disappear! For example, Brussels sprouts can be a healthy side dish when sauted with a little olive oil and spices. Preparing Brussels sprouts in this way allows the nutrition benefits to shine through Brussels sprouts are a good source of the essential nutrient choline, which is important for memory and cognition and is a critical nutrient for pregnant women, for fetal development and proper child development. However, when loading veggies with caloric accompaniments (as often happens in restaurants), the health benefits can be masked, so be sure to prepare veggies at home whenever possible and dont complicate things in the kitchen! Chelsea Elkin, MS, RD, CDN

11

A study conducted by California Walnuts found that 2 in 3 Americans believe that dietary fat is the enemy. One of the biggest mistakes I see is a fear of fat and particularly cutting out good fats. To the contrary, nuts like walnuts might help with satiety. Swap a handful of walnuts for chips or pretzels for a smart snack or toss toasted walnuts on salad greens or roasted vegetables for crunch, extra fiber, protein and better for you fats! Marisa Moore, MBA, RDN, LD

12

All or nothing thinking. I find that when they are trying to eat better, many clients believe they have to be perfect. Its not necessary. I encourage clients to thrive in the grey areathat space where you are making healthy changes but not so restrictive that you no longer enjoy eating or physical activity. Its a process. Start with 1 or 2 changes a week (say increase water, eat at least 3 cups of vegetables daily, or exercising 150 minutes in a week). Build upon those to achieve a healthy lifestyle that you can maintain for a lifetime. Marisa Moore, MBA, RDN, LD

13

Skipping meals may lead to quitting a diet quicker than anticipated. One may skip a meal thinking this will help lose weight in a faster time frame. This could lead to failure due to undereating and being hungry often forcing a person to come off the diet and eat to fulfill their hunger. Skipping meals means less energy and brain power to function throughout the day. Try meal prepping to ensure having adequate energy throughout the day (three meals and two snacks daily). Jim White, RD, ACSM

14

Many people believe that cheat meals do not count towards macro goals in the diet following. With this mindset, someone can easily gain back all their hard work if eating over 3,500 calories in a meal or day! Plan cheat meals accordingly and continue to track in MyFitnessPal. Consider foods with added benefits like dark chocolate with Greek yogurt and berries for antioxidants and protein. Jim White, RD, ACSM

15

With all the liquid beverages out on the market sometimes people forget to track the calories from beverages consumed throughout the day. Sodas, juices, coffee with creamer and sugar, alcohol are all examples of liquid calories. Be sure to read labels on beverages if they are available and continue to track in MyFitnessPal. Drink more water throughout the day. Jim White, RD, ACSM

16

With all the current diet fads out in the media, it is important to do research on the diet you plan to follow by researching the diet on credible, scientifically based websites; or consult your MD/RD for more information. Your MD will let you know if the diet is appropriate for your current health state and the RD will help you set up a nutrition plan [and] properly follow the diet in the safest way that works with your body. Jim White, RD, ACSM

17

Eating a well-balanced diet while decreasing [calories] by 500750 will promote weight loss Exercise at moderate to high-intensity levels three to five per week for 30-60 minutes. [You] have to put in the work to see the results. Jim White, RD, ACSM

Speaking of exercise, dont miss out on these 8 Exercise Mistakes That Are Making You Gain Weight.

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17 Diet Mistakes You Should Never Make, According to Nutritionists - KYR News

Actress Mishti Mukherjee who has worked in several films and music videos, died on 2nd October night in a hospital in Bengaluru. As per the reports, she was suffering from a kidney ailment. She made her Bollywood debut with the film Life Ki Toh Lag Gayi in 2012. According to a representative of the actress, her kidney failure was caused by keto diet she was using.

According to the official statement issued by the representative, Actress Mishti Mukherjee who marked her brilliance in many films and music videos with her ace acting is no more. Due to the keto diet, her kidney failed in Bangalore and she breathed her last on Friday night, the actress suffered a lot of pain. Unforgettable and unfortunate loss. May her soul rest in peace. She is survived by her parents and brother.

Keto diet regime is based on a high-fat, moderate-protein, and low-carb diet. The main aim of this diet plan is to lose weight by achieving ketosis. This diet plans base is to cut off carbohydrate, which is the primary source of energy, from the diet and force the body to use stored fat to produce energy. This format of diet is highly popular among those who want to lose weight quickly.

Though the weight loss is definite, several studies have indicated that this diet can have an adverse effect on the health as it puts a lot of stress on the kidneys. Stones in kidneys are common among those who follow the Keto diet for a longer duration. Those who already have kidney disease are not recommended to follow the Keto diet.

In 2014, Mishtis brother and father were arrested from their home for allegedly running a pornographic CD and DVD supply racket. The actress had then denied the allegations. She said her four house-helps robbed her family members and placed the CD/DVDs with pornographic content to frame them.

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Actress Mishti Mukherjee dies of kidney failure, Keto diet cited as the reason - OpIndia

Wisdom Warner, Contributing WriterOctober 6, 2020

Welcome back to another edition of Cooking in the Time of COVID. Today we will discuss some nutrition tips to help you gain or lose weight. It is very important during this pandemic to keep track of what we are eating and how much. Proteins, carbohydrates, healthy fats and vegetables play a major role in having a balanced diet. This is important because these foods have calories needed by the body to get energy.

Calorie control is very important to staying healthy, but it is often complicated, tedious and inaccurate. I learned from Professor Leland Hammonds II at Northwest Vista College how to control calories using my hands as a starting point to healthiness. Your hand size is related to your body size, which makes it an excellent portable and personalized way to measure and track food intake. You can be flexible and adjust portions based on hunger, fullness and health-related goals. Let us get into the fun details of eating smarter.

For men, you should have two palm-sized portions of protein-dense foods and two fistfuls of vegetables with each meal. With most meals, you can also have two cupped handfuls of carbohydrate-dense foods and two entire thumb-sized portions of fat-dense food. Women should reduce each portion by half as a guide: one palm-sized portion of protein, one fistful of vegetables, one cupped handful of carbs and one entire thumb-sized portion of fat. If you are trying to gain weight, you should increase your plate portions, and if you want to lose weight, decrease these amounts.

Keep in mind that fast, processed and fried foods are unhealthy options and can hinder health progression. Another common nutrition mistake is habitual snacking throughout the day and drinking high-calorie drinks such as sweetened tea, sodas and juice. Also, try eating your food slower and seated so you can fill up faster. Being on the go and chewing food quickly takes away the satisfaction of the meal, and you will be hungry much faster.

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Cooking in the Time of COVID: Nutrition tips - UTSA The Paisano

Karen and Emma both lost between two and four stone in lockdown

For Emma Quiggs, 42, the pandemic proved an opportunity to shed the pounds and teach herself to cook healthy meals for her family.

Unhappy shopping for size 16 clothes and made redundant from her job as an orthodontist receptionist, she joined slimming world and lost two and a half stone.

She said: "Lockdown has been a blessing for me and I have never been happier. Every year after Christmas I tell myself I will lose weight but never do. At the start of the year I did dry January and began walking round Preston docks with my friends to help with my mental health.

"Last year I really struggled with my anxiety which caused me to gain the weight. I spent most of my days eating rubbish and feeling sorry for myself but this year I knew I didn't want to be like that.

"I have never been able to cook, so after I was made redundant from my job, I bought recipe books and joined slimming world and that was mainly how I started losing the weight, as well as the walking. I exercise most days now and find the walking really helps with my mental wellbeing too."

Mum-of-two Karen Simmons, from Waterloo Road, Ashton, also used her time in isolation to transform her body, losing almost four stone since April and dropping from a size 20 to a 14.

Since having her youngest daughter, she said she had 'piled on the pounds' and knew she needed to change her lifestyle during lockdown.

She said: "I knew I was stuck in, not going to work and feared I would get bigger and bigger if something didn't change. I kept looking at myself in the mirror and felt unhappy and noticed my clothes were getting more snug.

"My mum joined slimming world and offered to pay for me to join which, in other words, was her telling me I needed to lose weight. It started coming off quite quickly and I knew that by turning round my eating habits it would help me lose weight in exercise too."

The 'couch to 5k' challenge encouraged Karen and her friends to begin running, which she now does three to four times a week to continue her battle of weight loss. She claims she couldn't run for 60 seconds without being breathless, and can now tackle two miles without stopping.

Ran by the NHS. the scheme offers a running plan for beginners over a nine week period. The phone application helps people to track their progress and feel inspired through weekly podcasts.

"I have so much more energy to do things with my children and feel and look so much better," she added.

According to a new survey, 48 per cent of people say they have put on weight during lockdown - but helping gym-fearers to combat their weight gain is 26-year-old Charlotte Berry - a personal trainer from Ashton.

She told the Post that her twice-weekly fitness classes at Ashton Methodist Church have picked up more interest in lockdown with people using their time in isolation to focus on their wellbeing.

"When we were first able to do classes again, I started doing them outdoors and noticed that so many people were eager to come out and get fit because the risks were so much lower," she said.

"People have definitely had more time to focus on themselves in lockdown and they have more options available to them to enjoy exercise more. With people being off work and at home going to the gym or a class isn't the same sacrifice as it was before because it just feels like an added extension to their day.

"I have a great group of women who come to my classes to escape working from home and being in their own bubbles. It is more than just weight loss and fitness, for many of them it is about being around others and socialising. A lot of people are put off by gyms because of the stereotypes that go with it so going to small socially distanced classes or having me go to someones house for a class takes the pressure off."

A new Kings College London and Ipsos MORI survey of 2,254 people has addressed the question. 48 percent of respondents say they have put on weight during lockdown.

Experts say it is important to have 'self compassion' at a time of heightened stress but worries over unhealthy diets in lockdown remain.

Research by The 1:1 Diet showed that the diets of 25-34 year olds have been most affected, with 59 per cent saying they have gained weight during lockdown.

And increased alcohol intake, comfort eating and lack of exercise are some of the key factors behind the weight gain, as people have socially distanced from everything but the fridge and food cupboards.

Mark Gilbert, Commercial Nutritionist at The 1:1 Diet, said: The COVID-19 outbreak finds us in a time of uncertainty, with many turning to food and drink for comfort.

The research weve commissioned shows that, while some find the change in their routine is impacting their weight, for others it is raising awareness of the importance of a healthy lifestyle.

At this time, it is essential to follow the Governments current guidelines regarding exercise, and maintain a balanced diet, so as to avoid negatively impacting our overall physical and mental health during lockdown.

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"I have never felt happier": Lockdown provides a chance for Preston people to shed the pounds - Lancashire Post

DEAR READERS: Many of you responded about the mature woman who felt like giving up because she was overweight. This particular letter has details that may inspire those of you who need a little push.

DEAR HARRIETTE: Id like to add to your response to Overweight. She didnt state her age, but lamented it could be too late in life to lose weight. Id like to challenge that idea. I gained 70 pounds with my pregnancy at 33 and lost only 10 to 15 pounds giving birth and nursing. Im 5 feet, 2 inches tall and got up to 186 pounds, which I carried for years, well into my 50s. About 15 years ago, I had a bad ankle break that required surgery. In the hospital they tested my A1C and said I was at risk for Type 2 diabetes, which terrified me. I was at least 55 at this point.

While still bedridden, I massively altered my eating, adding more complex carbs (such as a small amount of rice and beans twice a day) and eating four smaller meals per day. I was still getting no exercise, as I couldnt put any weight on that ankle. This was enough to improve my A1C, but at 160 pounds, I was still obese. I kept that weight off for five years or so, but I didnt lose any more. I was overjoyed that I didnt gain it back. If I added a few pounds for a month or more, I would cut the sweets out of my diet until it was gone. I was vigilant.

At this point, I rejoined a gym and got regular exercise back into my life, and after another year or so, I was ready to attack my weight again. Over the next year to 18 months, I lost the rest of the weight, another 30-plus pounds, and I now maintain a weight of 130 to 135 pounds in my 60s.

Of course, this story doesnt expose how difficult this was and how important it was to make incremental but sustainable changes. Lots of people find it discouraging to take such a long, slow journey to permanent weight loss. I hadnt expected to be able to lose over 50 pounds, ever, much less to keep it off, but I did.

I cant really say why I was able to succeed when so many others fail. Maybe because I grew up eating home-cooked whole foods and kept that up my entire adult life. I never drink soda, never went on a fad diet, and consume very little alcohol, but I do love ice cream and homemade cakes and pies! If its in the house, even now, I eat it up quickly. Thankfully, I can control myself in the grocery store, and I give myself monthly treats.

Too, I have generally been more active than most and, over the years, would go to a gym for a year or two and then slack off for a few years. But Ive always loved feeling strong and was always a walker. This may have made it easier for me to commit to regular exercise.

But I did lose all this weight after 55, most of it after age 60, after carrying the weight for over 15 years. You can do it. Take it slow. Total denial isnt sustainable. Keep moving your body. Age doesnt have to be the determinant. Victorious

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

Harriette Cole is a lifestylist and founder of DREAMLEAPERS, an initiative to help people access and activate their dreams. You can send questions to askharriette@harriettecole.com or c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO 64106.

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HARRIET COLE: It's never too late to start losing weight - Goshen News

If you want to lose weight quickly and effectively, then there are some things that need to be done on a daily basis. It includes things like regular exercise, healthy diet, good sleep, avoiding sugar. You are going to tell about some such steps which need to be adopted on a daily basis for effective and continuous weight loss.

Lifestyle needs improvement to lose weight in a healthy way. To reduce weight continuously, you also need a sustainable approach along with reducing calorie intake.

Eat only homemade foodTo lose weight, you should eat nutritious homemade food. Use fresh vegetables and fruits and avoid processed, packaged and junk food as much as possible. Use healthy oil like cooking coconut, mustard, olives. Whenever you want to eat junk food or your favorite food, cook it at home instead of eating outside.

Eat less and slowlyWhile eating food, eat it slowly and chew properly. Eat only half the amount of hunger you feel. If you are eating desserts, take it only in small amounts.

Exercise and Physically ActivenessIf you are not physically active throughout the day, then exercising one hour a day will not give you good results to lose weight. Try to complete 10,000 steps in a day.

Keep the stress awayIf you take stress then the weight does not decrease. Stress can increase the projection of cortisol. High levels of cortisol can cause weight gain. Meditation, exercise, listening to music, balance diet and sound sleep can help to regulate cortisol production and reduce stress.

It is necessary to sleep wellGetting good sleep is important not only for weight loss but also for a healthy immunity. If you are not sleeping well, you may feel tired throughout the day. Get good sleep for six to eight hours every night and if you are not able to do it, then pay attention to it.

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Health Tips: Take care of these 5 things, you will get more help in losing weight - Pledge Times

New Delhi Everyone wants to reduce their increased weight. At the same time, everyone tries to lose weight by adopting different methods. Some people also make very difficult diet control rules to reduce their weight. At the same time, some people give importance to protein in their diet. At the same time some nutritionists believe that by reducing carbohydrates from your diet, control of increasing weight can be found.

Actually most people reduce their carbohydrate intake first to lose weight. Carbs have always been reported to be bad for health and a primary cause of weight gain. However, it would be wrong to avoid carbs altogether, as they help maintain our digestive health and provide energy, without which weight loss becomes a distant dream.

Most people are quite afraid of including carbs in their diet. Because of this, it has also given rise to a lot of rumors. One of the most common of these is that avoiding carbs after lunch can help in losing weight quickly.

Carbs are not bad for health

Carbs are an important macronutrient that our body needs to produce energy. When we think of carbs, we mostly focus on pasta, rice and chapati. But fruits, vegetables and nuts are also good sources of carbs. Some nutritionists believe that the use of a healthy version of carbs does not cause weight gain. At the same time, taking them helps in keeping the intestines healthy.

At the same time, there is no concrete evidence that supports that avoiding carbs after 3 pm can help you achieve your weight loss goals faster. It all depends on how many calories you take in a day and what kind of foods are included in your diet. If you are eating unhealthy sources of carbs, it will be very difficult to lose weight.

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Weight loss: will it help to stop the consumption of unhealthy carbohydrates after lunch - Pledge Times

Losing belly fat may seem like an insurmountable goal that is almost impossible. Even countless hours of workouts don't seem to yield the desired results with the fat around our gut. Many have given up because it has seemed so hard. However, it's crucial that we focus on this area, as it is one of the most dangerous places to store fat in the body. Let's take a look at this area of our body and the work we can do to condition it.

According toHarvard Health, there are two kinds of fat in your stomach. Subcutaneous fat is the soft layer that sits just under the skin, and it is generally the less harmless kind. Visceral fat is the stuff we can't see. This fat is below the surface and forms around internal organs. Visceral fat has been proven to increase the risk of heart disease, diabetes, and cancer. This unattractive fat is circulating your bloodstream putting you at a greater risk for many illnesses. Unfortunately, belly fat can be one of the hardest types of fat to get rid of. Even when we are exercising and doing things the right way, it can seem like the stubborn fat around our gut is holding on for the long haul.

If you have tried to lose belly fat, you've probably noticed that weight loss doesnt get rid of it completely. At the same time, however, doing continuous targeted exercises like crunches or situps for hours doesn't yield the belly fat burn either. Authors atTime Magazinesuggest that our age, workout routine, alcohol intake, stress, and diet can all be contributing factors as to why we have trouble with fat loss at the midsection. The key is to combine effective sets of exercises with the right nutrition. Fitwirr is a health and fitness website that provides all kinds of tips and tricks forwhat exercise burns the most belly fat. The consensus is that sculpted abs are not just a dream and that we can burn belly fat. Here are a few abdominal exercises that can do the trick.

If you want to burn belly fat, you have to use your entire body. Sculpting abs takes more than just abdominal work. This is a fast-paced exercise that entails going from a push-up stance to a jump in the air and then back again. This training hits every muscle from head to toe. 10 fast-paced reps are just as effective as a 30-second all-out sprint. Burpees can help burn your belly fat faster than you ever dreamed.

The mountain climber is almost like a moving plank exercise. This can be an intensive cardio core workout. You perform a mini crunch and quickly draw one knee into your chest at a time. This is such a powerful exercise because your core has to work intensively to keep your body stable and straight while you move your legs. That excess belly fat will be history before long.

The kettlebell swing could be one of the best calorie-burning moves ever. To move the heavy iron ball around you need to use fat-burning muscle groups like your glutes, hips, and quads. The movement of the kettlebell back and forth increases your heart rate right away and targets your core.

Using a medicine ball may seem too simple to work at first, but the power and velocity behind this exercise can elevate your heart rate and burn major belly fat. The medicine ball slam requires the use of all the muscles between your neck and your hips to work together. If you step-up the routine and throw the ball faster with more power and velocity, you can elevate your heart rate and burn even more fat.

Lifting a dumbbell and doing a lunge at the same time can be a serious core sculptor. With every rep you do, all of the muscles in your torso will work together to keep core tight and weight in place. This move also uses your back and butt which will also help because hunched shoulders and weak glute muscles also contribute to stomach fat.

With these exercises that use your whole body, belly fat will be a thing of the past. Combined with some commitment and a healthy diet, your stubborn belly fat will not stand a chance.

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5 Effective Exercises That'll Help You Shed Belly Fat Fast - Texas A&M The Battalion

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