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Half the battle of weight loss is trying to incorporate a healthy diet into your everyday routine. The busier you are throughout the week, the less time you have to make substantial dinners, and then the harder it gets to eat healthy meals. After a busy day, who wants to come home and prep something that could take hours to cook, just so you can be on the path to weight loss?

What if we told you that there were easy meals you could make that wouldn't interfere with your relaxation time? We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure and members of our Medical Expert Board, to help give you ideas on easy dinner recipes for weight loss to make during your busy week.

There's one for each night weeknight, so you can plan! For your morning pick-me-up, take a look at 5 Easy Coffee Recipes for Weight Loss.

"While most burgers aren't great choices when you want to lose body fat, these sweet and savory juicy burgers can be whipped up quickly and are the perfect delicious ending to a stressful day," says The Nutrition Twins.

Each burger is loaded with 27 grams of satisfying protein to help keep you full for hours. Including the balsamic glaze and lettuce wrap, the meal only contains 150 calories.

As for the wild blueberries, The Nutrition Twins call them weight-loss superstars.

"They have the phytonutrient C3G which increases adiponectin to enhance fat burning, while also increasing leptin, to suppress appetite," they say.

If you need more to the meal, go ahead and add a whole wheat bun to replace the lettuce wrap and a heaping side of steamed vegetables to amp up the fiber, antioxidants, and satisfaction even more. This meal will not only be satisfying, but it will still encourage weight loss.

Get the recipe from The Nutrition Twins.

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"When you're craving Mexican food, you can whip up this meal in less time than it takes to drive to a Mexican restaurant, and you'll get only a fraction of the calories that you'd get from the restaurant meal," says The Nutrition Twins.

According to The Nutrition Twins, these tacos are low-fat and vegan. Research from the Journal of the American Nutrition Associationshows that eating a low-fat, vegan diet increases weight loss and improves body composition, even more so than a Mediterranean diet. The lentils, avocado, and corn tortillas in this meal all play a part in fighting cravings thanks to their combination of blood-sugar stabilizing protein and fiber.

"Additionally, lentils are an amazing source of slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods, even reducing calorie intake at your next meal," says The Nutrition Twins. "These tacos also have a whopping 14 grams of fiber, which is 2 grams more than the average American gets in their entire day! Fiber slows digestion and promotes fullness, which research shows may reduce the calories you eat throughout the day."

Get the recipe from The Nutrition Twins.

Pasta AND a creamy sauce? That sounds too good to be true for a meal to help with weight loss. However, there's a way around it.6254a4d1642c605c54bf1cab17d50f1e

"While most people think both pasta and Alfredo are taboo when they're trying to shed pounds, this tasty waistline-friendly version swaps out the cream, packs in blood-sugar stabilizing whole wheat pasta, low-calorie, fiber-loaded veggies, and satisfying protein," say The Nutrition Twins.

According to the Nutrition Twins, the antioxidant-packed cremini mushrooms provide anti-inflammatory benefits that help to protect against obesity. The fiber-rich broccoli fills you up with minimal calories.

"Most importantly, this meal satisfies pasta cravings that can come from feelings of deprivation after avoiding it, and that typically result in giving in to the cravings whole-heartedly and throwing in the towel on healthy eating completely," says The Nutrition Twins.

Get our recipe for Loaded Alfredo Pasta here.

One-pan meals are a great go-to during busy weeks, and this recipe happens to be both easy and healthy.

"Simply toss everything on a sheet pan, roast it, and a low-calorie, satisfying ideal weight loss dinner is served," says The Nutrition Twins.

In just 300 calories, this recipe offers nearly 30 grams of satisfying protein and 8 grams of filling fiber. Adding the slow-digesting brown rice helps satisfies your carb cravings, so you won't be needing an energy "pick-me-up" and sugar an hour later.

The Nutrition Twins suggest that increasing veggie consumption means greater weight loss and greater hunger prevention, and this meal happens to be both veggie and fiber-packed.

They further suggest using the lemon liberally since lemon's polyphenols may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Not only can you cook up this Chinese stir-fry recipe faster than you can get your Chinese take-out delivery, but this lightened-up version has less than half the calories of traditional Chinese take-out.

"Packed with the winning combination of 18 grams of protein and 6 grams of fiber for ultimate satisfaction, this meal won't leave you hungry and raiding the pantry for a snack an hour later," says The Nutrition Twins.

In addition, the soy isoflavones found in tofu may help to reduce body fat. Research from NAD shows that broccoli's sulforaphane may help you to lose weight.

Get the recipe from The Nutrition Twins.

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5 Easy Weeknight Dinner Recipes for Weight Loss Eat This Not That - Eat This, Not That

Oatmeal has had a reputation as a healthy breakfast food for ages. And, if you want to lose weight, it only makes sense to turn to a healthy food like oatmeal to help you reach your goals.

But, despite all of its health benefits, is oatmeal good for weight loss? Nutrition experts say there are a lot of factors that go into this conversation. It really depends, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Oatmeal can be a very healthy food, but there are a few things to consider with it.

Interested in using oatmeal to help you reach your weight loss goals? Heres what you need to know.

Oatmeal has a healthy reputation and with good reasonit is healthy. Heres a breakdown of what you can expect in the nutrition department when you eat a half cup of oatmeal:

Calories: 148

Fat: 2.5 grams

Protein: 5.48 grams

Carbohydrates: 27.3 grams

Fiber: 3.76 grams

Sodium: 1.2 milligrams

It can be. Fiber is one of the things that helps you feel full after a meal and there is an okay amount of fiber in oatmeal, Keatley says. But its still a grain and has a lot of energy in a little package. This means it is very easy to overeat and many people need to add honey, sugar, or some sweetener to make it palatable which does not help the nutritional profile.

Theres also a difference between eating plain oatmeal, like old fashioned or quick oats, and the instant flavored stuff, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl. Be careful consuming oatmeal from the flavored packets as many brands can have a load of sugar, she says. Ideally, opt to create plain oatmeal with your added sources of flavor and ingredients such as fruit with a teaspoon of peanut butter.

Cording says that oatmeals ability to help with weight loss really depends on what you eat it with. You want to make sure you incorporate some protein and fat, she says. That can mean making it with milk, adding a spoonful of seed or nut butter, or having it with an egg, she says. You can also toss a handful of berries or shredded zucchini in with it for added nutrients.

There are a lot. Oatmeal is a 100% whole grain rich in soluble fiber which may help reduce the risk for heart disease, lower cholesterol levels, and maintain blood glucose levels, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Oatmeal is also extremely available and can be made quickly, points out Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. That, he says, raises the oddds you'll actually eat it when it's at your place instead of just taking up permanent residence in your cupboard. There is some vitamin E in there as well, which is good for hair, skin, and nails, as well as a key player in the immune system, Keatley says.

The soluble fiber in oatmeal can also help fill you up, Cording says. It interacts with fluid in your digestive tract and takes up space in the stomach which can help with satiety, she says. It helps if you're someone who finds that you get hungry shortly after eating.

Oatmeal isnt a complete meal, Keatley says, but many people treat it as such. Thats why its so important to add in protein and fat to round out the nutrition you get from having a bowl, he says.

Gans also recommends being mindful of your portion size. A person should stick to the 1/2 cup serving before cooking, she says.

Overall, though, if you have your oatmeal with minimal sweeteners and add some protein and fat to the mix, Cording says it can be a healthy food that can help you reach your weight loss goals.

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Is Oatmeal Good for Weight Loss? - Is Oatmeal Good for Losing Weight? - Prevention Magazine

Many foods supply nutrients and they might also help the body lose weight faster. Here are foods you can incorporate into your diet to fasten your weight loss.

Greek yogurt has been proven to be a great addition to your diet for weight loss

Weight loss essentially occurs when thebody burns more calories than it has been fed. Hence, when on a weight loss journey, we are usually mindful of eating healthy and following a consistent workout routine. However, in addition to this, there are other ways you can boost your weight loss journey. Many foods supply nutrients as well as help the body lose weight faster.Here are a list of foods you can incorporate into your diet to fasten your weight loss.

Chicken

Chicken and other high-protein foods are good for you if you want to lose weight. A protein-rich diet not only provides long periods of energy for workouts but also better metabolism. This means a person consuming a protein-rich diet is likely to burn calories faster than a person consuming less protein even if their workout regime is similar. Protein also keeps you fuller for longer and helps you cut down on unnecessary snacking between meals. If you are not a non-vegetarian, you can substitute chicken by consuming dairy products such as milk, yogurt, cheese, etc., or legumes such as lentils, chickpeas, kidney beans, etc. which are also great sources of protein.

Nuts

It is no surprise that nuts and dried fruits are packed with nutrients and are very healthy. In addition to this, nuts are also a healthier snacking option and can also be added to other dishes to enhance nutritional value as well as taste. Nuts provide us with ample protein and fibre. Along with this, nuts also provide us with healthy fats. These healthy fats are required by the body to absorb vitamins and other nutrients to their full potential. Nuts have also been proven to better metabolism which means, it increases the body's ability to burn more calories in the same amount of activity and time. Hence, boosting weight loss.

Greek yogurt

Greek yogurt might be mistaken as an alternative to regular yogurt however, that is incorrect. Greek yogurt is often strained more than regular yogurt making it more nutritionally dense. Greek yogurt has been proven to be a great addition to your diet for weight loss as it is high in nutrients and also boosts weight loss. It is also rich in probiotics which also act as a great fuel for our digestive system. In addition to this, the high protein content as discussed above, helps you feel fuller for longer and curbs unhealthy snacking habits. Finally, another great quality is versatility. It can be made into sweet as well as salty snacks and meals.

Soups

Soups are a great starter as well as a snack to add to your diet if you are on a weight loss journey. Soup provides us with various nutrients based on which soup it is. The more common soup options are vegetable soup, tomato soup, chicken soup, and so on. As long as the soup is made from broth, it is a great low-calorie addition to your diet. Make sure not to indulge in soups that have butter, cream, croutons, or other unnecessary high-calorie ingredients. A broth-based soup soothes the stomach and boosts metabolism. It might also help you feel fuller sooner if consumed before a meal.

Cruciferous vegetables

Cruciferous vegetables stand for vegetables that belong to the cabbage vegetable family. These include cabbage, broccoli, cauliflower, etc. What makes the addition of these vegetables in your weight loss diet are a number of things. First, these vegetables are very low in calories hence, making them an ideal addition to our diet. Secondly, they are a great source of protein and fibre which makes us lose weight faster and makes us energised. Cruciferous vegetables also keep us fuller for longer due to high levels of protein and fibre.

Incorporating these nutritious foods into your diet along with a daily workout regime can help you kickstart your weight loss journey. These foods not only help with weight loss but better your bones, muscles, and overall wellbeing.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Did You Know These Foods Can Actually Boost Weight Loss - NDTV Doctor

Sometimes it feels as though I can't even exist on the internet for more than five minutes without seeing advertisements for fad diet products like shakes, meal replacement bars, and belly fat loss teas. Not only do I grow tired of seeing things like this, but I also worry about how many people are actually buying these products in hopes that they'll lose weight.

So, instead of just ignoring these advertisements and moving on with my life, I did what most writers would do and decided I needed to see for myself. I went to Amazon, typed in "belly fat loss teas" and ordered four of the top-ranking products.

Spoiler alert: these teas are absolutely bogus, and some can even lead to serious health complications or disordered eating if taken over longer periods of time.

Some of the first weight-loss teas I tried were two of the top-rated choices on Amazon: 3 Ballerinas Dieter Tea and Hyleys Slim Tea. I've read a lot about both of these products as being helpful for relieving bloating and aiding in weight loss, so I wanted to try them for myself.

The first of many reasons these "belly fat loss" teas can be dangerous is that a lot of them contain natural laxatives, with the most widely-used being senna leaves. Senna is used in many eastern medicine practices as a relief for bloating and constipation, but it has unfortunately been picked up in many weight loss teas as the main ingredient.

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If you're actually experiencing discomfort from constipation, a laxative may help. However, using it over longer periods of time as a weight-loss method can be both mentally and physically harmful. Not only can you develop a laxative dependence or experience weakened bowel functions, but according to a study from the American Journal of Public Health, women who used a laxative for their weight loss efforts increased their chances of developing an eating disorder by six times.

I only tried each tea once, and while I'll spare you the details, I will say that the senna leaves definitely work. Although I can see how this tea may be helpful if you're actually in need of an intense laxative, I'm saddened to know that there are so many brands out there that are advertising this as the solution for weight loss.

Not only can taking these teas potentially harm your digestive tract and your mental health, but if someone actually does lose a few pounds in the process, they'll instantly gain them right back.

After trying these laxative-heavy weight-loss teas and quickly throwing them in the garbage, I ordered two "belly fat" teas that had a different approach and were also highly rated on Amazon. I selected the Fit Tea 28-Day Detox and the Rapid Fire Herbal Teatox.

Both of these teas are laxative-free and take a bit more of a "gentle" approach to detoxing and cleansing. For example, the Rapid Fire Teatox contains herbs like green tea EGCG, dandelion root, peppermint, and cinnamon and markets itself as a "metabolism booster." The Fit Tea Detox contains a combination of ginger, green tea, rooibos tea, and pomegranate and states that it can help reduce bloating, lower water retention, and cleanse your digestive system.

I'm certainly not saying that I promote these products, and I still stand behind the fact that weight-loss teas are all bogus. However, I was at least relieved to know these products didn't use a laxative effect for their methods and instead market themselves with a more gradual approach.

And while studies have shown that green tea and certain herbal teas may be able to aid in weight loss efforts, these products should not be advertised as a weight loss solution because losing weight in a healthy, sustainable, safe way requires more of an overall lifestyle change.6254a4d1642c605c54bf1cab17d50f1e

At the end of the day, losing belly fat requires more than just a miracle drink to sip on. Because much of your belly fat is technically "visceral" fat, losing it in a safe way is about changing up your diet and getting enough daily movement in your routine.

Drinking teas like these may temporarily reduce bloating or constipation, but they won't help you actually shrink the fat around your organs. Ultimately, these belly fat loss teas are bogus not only because they're ultimately ineffective, but they can be harmful to your mental and physical health.

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I Tried 4 Belly Fat Loss Teas, and Here's Why It's Complete Bogus Eat This Not That - Eat This, Not That

Food not only gives us the energy to get through our days, but also a comfort to many of us. However, it can be hard to resist food and stop eating when we're full for various reasons

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There's a lot of pleasure that comes with indulging in your favourite snack or settling in for a hearty, warm meal. But stopping when you're full is a problem that many of us face.

Satisfying hunger is always a good thing, but many of us struggle to gauge when we've had enough, leading us to overeat and even gain weight sometimes.

Are you prone to eating too much? Worry not, there's an easy fix. Experts have revealed a simple self-help tool, which you can use to assess how hungry you really are, enabling you to stop yourself before you're too stuffed and lose weight too.

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Experts at weight loss and fitness app MyFitnessPal have revealed a simple tool that can help us understand what our hunger cues really mean.

All you need to do is visualise a hunger scale, which measures your appetite on a scale of zero to 10, with zero indicating feeling empty and 10 feeling stuffed.

Using this scale is thought to lessen your chances of emotional eating - for pleasure, comfort or due to boredom as many tend to do - by measuring how you hungry you are before you eat.

Gentle hunger is felt at level four and slight satisfaction as six. Nutritionist Kristina LaRue explained that between these levels is the normal range to eat.

She added that if you rate yourself overly hungry at 0 to 2, then you should pay extra attention to how fast you are eating. What you need to do in this case is purposely slow down so you don't pass levels of satisfaction without realising it.

It's good to get in the practice measuring your hunger halfway through your meal. LaRue explained: "If you are stuffed and still have food on your plate, dont throw in the towel and continue eating to oblivion. Instead, push your plate away, ask for a to-go box, freeze leftovers or compost it."

After you finish your meal, measure your hunger again. What you should be feeling is a comfortable satisfaction at the end, which means you have chosen the right portion size.

If you're satisfied and don't feel physically hungry, yet feel tempted to eat, experts advise that you need to take a moment to ask yourself what you really need. You might eating in reaction to your emotions.

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Though the idea of the scale is to keep you from overeating, diet guru Kristina LaRue assures that if you're overdone it there is no need to beat yourself up or feel guilty as it's something that can happen to everyone - but there are ways to start breaking the habit of overeating.

Instead, she recommends that we question why we continued to eat past the point of fullness.

"Were you overly hungry when you started? Did the food just taste too good, so you didnt want to stop? Or maybe you didnt want to 'waste' it?"

She added that before you can use the hunger scale, you need to be able to identify what true hunger is, especially if you're in the habit of yo-yo dieting.

A great way to do this is to eat balanced meals from a variety of food groups, making sure to eat every four or so hours (depending on your rating on the hunger scale).

She explained: "This helps your body get back in tune with a rhythmic eating pattern and allows normal peaks and valleys in satiety. Until your meter has been recalibrated, its tough to really get a clue on hunger and fullness."

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Lose weight and avoid overeating using one simple tool to measure hunger - The Mirror

For most of the 21st-century low-carb diets have been the go-to for people looking to lose weight or help maintain blood sugars in those with various types of diabetes. And even though they have been around for a long time, people are always making modifications and concocting new ways to find the ultimate meal plan that will fit their needs. This time, the latest twist on the low-carb trend is a no-carb diet, sometimes called a zero-carb diet.

A zero-carb diet is a lot like how it soundsa diet that restricts carbohydrate intake as low as possible. This may sound very similar to other diet plans that aim to restrict carbohydrates, like Atkins or Keto, but there are some differences. Atkins, for instance, has its users consuming between 20 and 100 grams of net carbs per day, depending on their plan. The term net carbs is important here, which means total carbohydrates minus fiber in any meal. By basing its recommendations off of net carbs, Atkins does allow room for some carbohydrate foods if they are also fiber sources.

The keto diet is another popular plan which restricts carbohydrate intake. Keto users are usually aiming for 50 g or less of carbohydrates per day. But, keto also places emphasis on high fat intake and only moderate protein intake.

A zero-carb diet, on the other hand, aims for its users to go as low carbohydrate as possible, but doesnt offer specific guidelines on how protein versus fat intake should be divided.

A zero-carb diet aims to eliminate carbohydrates from the diet completely. Instead, no-carb dieters can choose from mostly animal products:

The no-carb diet would effectively eliminate all plant foods from the diet, as all plants contain at least some carbohydrates.

So why are some people interested in a no-carb diet? The main reasons cited are similar to those recommending keto and other low-carb diets: weight loss. Its true that people following low carb diets typically see initial weight loss results, mostly due to the loss of water weight. No-carb dieters will also point to other potential benefits such as improved insulin sensitivity and blood sugar. These latter benefits, though, are more debatable.

A very low or zero carb diet is not necessary to improve insulin resistance or manage blood sugar; most healthcare providers working in this specialty instead emphasize moderate carbohydrate intake at predictable time intervals, increasing fiber, and balancing out all the major nutrients (carbohydrates, protein, and fat) with each other.

One reason individuals may really gravitate toward such a restrictive diet, however, is how satiating protein and fat are. Protein and fat are generally more filling nutrients, and people who dramatically increase their intake may notice a steep decline in their appetite and cravings. This dynamic may be one of the main reasons people feel successful on this plan.

Humans are built to eat a varied diet. Eating a variety of foods from all the major food groups is the best way to ensure you get all the nutrients you need, including vitamins and minerals. Plant-based foods are a good source of certain vitamins and minerals like vitamin C, potassium, and many B vitamins (although, notably, not vitamin B-12).

Eliminating or nearly eliminating plant foods would make it much harder to get enough of these important nutrients, potentially leading to possible nutrient deficiencies. Additionally, no-carb diets are very low in fiber, which is important for regulating digestion, feeding healthy gut bacteria, and managing cholesterol. Furthermore, high fiber intake has been associated with lower risk of heart disease and cancer.

A no-carb diet may be low in heart-healthy fats like monounsaturated fats, which are associated with a lower risk of heart disease. While certain types of fish are good sources of omega-3 fats, like salmon and tuna, many other types of unsaturated fats are primarily found in plants like nuts, seeds, olives, and avocado.

In addition to limiting plant-based foods that can provide important nutrients and support heart health, no-carb diets, like all restrictive diets, have the potential to foster an unhealthy relationship with food and start someone down the path of disordered eating. Eating disorders are among the mental health diagnoses with the highest mortality rates, so if youre someone with an already rocky relationship with food, its probably best to skip this diet.

Overall, youd be right to be wary of any diet that restricts any one food group. The healthiest diet for humans is one that contains a variety of nutrients from a variety of food groups. Diets like the zero-carb diet are needlessly restrictive and villainize a huge swath of foods (plant-based foods) that have important nutrients and have been associated with positive health outcomes.

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No Carb Diet: What Is a Zero Carb Diet and Is It Healthy? - Prevention Magazine

Some people claim the keto diet can increase testosterone levels, boosting their desire for sex. While there is limited research on the topic, this diet may help individuals with certain chronic conditions.

The keto diet is a very low carbohydrate eating plan consisting of a moderate amount of protein and a high amount of fat. Some studies indicate that short-term commitment to this eating plan may promote weight loss, but scientists have not verified its long-term safety. According to a 2021 animal study, the keto diet has been linked to heart scarring.

Some research, such as a 2021 study on people with chronic conditions, has shown a positive association between this diet and sexual functioning. In particular, it may benefit those with type 2 diabetes.

Read more to learn about the link between the keto diet and sex drive, how the diet affects the body, and more.

The ketogenic diet may improve sexual function in certain populations, but there is relatively limited research on the topic.

A persons sex drive is largely dependent on their testosterone levels. Having low levels can reduce libido, according to an older study from 2014. The research looking at how keto affects testosterone is not consistent some evidence suggests it lowers the hormone, while other studies have found that it may actually increase it.

Some research has looked at the benefits of a keto diet in people with chronic health conditions. A small 2018 study of women with obesity found that after 4 months of a low calorie keto diet, the participants reported improved sexual function. However, they also reported weight loss, lower food and alcohol cravings, and better sleep. This indicated that the diet caused an overall improved quality of life, which included better sexual function and libido. Therefore, the diet did not independently cause these sexual improvements.

Another 2021 study of people with chronic conditions found that in adults with obesity and type 2 diabetes, the keto diet had links to lower food cravings, increased exercise, and better sexual function. Much like the previous study, these results indicate that the diet may improve the quality of life and overall health markers in certain individuals.

While a low calorie ketogenic eating plan has associations with improved libido and sexual function, it may not be a long-term safe option. There is limited research studying the long lasting effects of a keto diet.

Learn more about the advantages and drawbacks of a keto diet.

Some keto diet supporters claim that the eating plan can increase testosterone. While some evidence supports this, the research is inconclusive.

A small 2021 clinical trial involving 19 participants indicated that it may lower testosterone. The trial compared the testosterone levels of people on a keto diet with the levels of those on a standard Western diet.

However, some research has opposing views.

An older study from 2014 linked the diet to increased testosterone levels. Some of the participants followed a keto-style diet, and others followed a standard Western diet. At the end of 11 weeks, the people who ate a keto-style diet had higher testosterone levels than those who ate the Western diet.

Some research indicates the keto diet promotes weight loss in the short term.

It does this by replacing carbohydrates, which provide glucose, the bodys main source of energy, with fat. When a persons carbohydrate intake is very low, the body breaks down fat for fuel. It converts these into ketones, which then become a source of energy.

Cutting out carbohydrates causes the body to shed water weight in a short time. This can make a person feel like they have lost a significant amount of weight quickly. However, they have simply lost water weight, not fat. In the long term, the diet can promote fat loss. Research has shown that keto can increase satiety, help preserve lean muscle mass, and decrease a persons calorie intake.

The original aim of the keto diet was to treat epilepsy. Findings also suggest this eating plan may help metabolic disorders and some neurological conditions, including:

According to the Academy of Nutrition and Dietetics, research only supports using the keto diet for doctor-managed epilepsy treatment. Although evidence suggests the diet may be effective for treating certain health conditions, such as obesity and diabetes, more research is necessary to understand its long-term health effects.

The keto diet can cause both short- and long-term side effects.

Effects from the keto diet that typically go away within a few weeks include:

The 2021 study explains that the keto diet generally only works for weight loss in the short term. Its restrictive nature makes it hard for a person to maintain.

Additionally, very low carbohydrate diets, such as the keto diet, may lack vitamins, minerals, fiber, and phytochemicals within plant foods.

At present, there is limited research looking at the long-term effects of the keto diet. While much is unknown, a 2021 research article says potential long-term effects include:

Finally, the large amount of fat consumption that the keto diet involves may pose other health problems. Diets high in saturated fat may increase the risk of cardiovascular disease and other chronic, or ongoing, health issues. Researchers have not studied the keto diets long-term effect on cardiovascular disease.

Learn more about the side effects and risks of the keto diet.

Some research suggests that the keto diet may improve sexual functioning and increase libido in people with chronic health conditions. It may be particularly beneficial for people with obesity and type 2 diabetes.

However, research has not shown a direct link between keto and sexual health. It is likely that because the diet improves the overall quality of life in people with certain health conditions, sexual improvements are a positive side effect.

There is limited research on the long-term implications of the keto diet. Individuals should also contact a doctor or dietitian before starting a new eating plan.

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Keto and sex drive: Can it really increase libido? - Medical News Today

Meeting your weight loss goals in a healthy, sustainable way at any age can bring challenges, but this is especially true for those in their 50s or older. Aging can bring things like hormonal changes, loss of muscle mass, and a slower metabolism, which can make it difficult to lose weight after 50.

Thankfully, there are still ways to meet your goals while making sure you're taking care of your body and giving it the nutrients it needs on a daily basis. To learn more about healthy weight loss, we talked with a couple of expert dietitians to get their advice on eating habits that can help you lose belly fat in your 50s.

After, for more healthy eating tips, check out 5 Abdominal Fat Diet Secrets That Actually Work.

One of the best nutrients you can eat for weight loss and maintaining your overall health is protein. And because of protein's ability to help you build muscle, it's also crucial in the aging process as your muscle mass begins to decline.

"Protein has many health benefits, but most people don't know that it can speed up weight loss if you hit your daily protein goals," says Courtney D'Angelo, MS, RD, author at Go Wellness. "One of the biggest reasons for this is that protein helps you feel full for longer periods of time throughout the day. So, automatically, you're going to be cutting calories because you won't feel like eating extra snacks or junk food. Protein is also great for building lean muscle, and when you add daily exercise to hitting your protein goals, you'll be able to cut the fat and build the lean body you're looking for."

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Another suggestion that our dietitians have for those wanting to lose weight after 50 is trying intermittent fasting. If you're interested, talk to your doctor or dietitian to see if it might work for you and your goals!6254a4d1642c605c54bf1cab17d50f1e

"This approach to eating is better referred to as a diet pattern than an actual diet. It is a form of eating that restricts calories for a period of time, between 16 to 24 hours, in an effort to allow the body to burn fat and repair cells," says Trista Best, MPH, RD, LD at Balance One Supplements. "Those over the age of 50 may begin experiencing slower metabolism and difficulty in weight loss, especially around the abdominal area, so integrating a routine of intermittent fasting 2 to 3 times a week could help speed up their weight loss efforts."

"Another benefit of intermittent fasting is its ability to improve longevity, which those over the age of 50 may also be interested in achieving, and longer fasting periods are said to have effects at the cellular level which improve inflammation and immune response as well," Best continues.

Whole grains can be a healthy and necessary part of your daily diet because they are nutrient-dense and high in fiber. D'Angelo notes though that some whole grains are better than others for weight loss.

"The best whole grains for belly fat loss are those such as brown rice, whole oats, and buckwheat groats. That's because these types of whole grains haven't gone through the grinding or processing of their kernels into flour, which means they won't be full of calories," says D'Angelo. "So, you can eat these types of foods until you feel nice and full, without going overboard on calories. The whole grains to limit are those in which the kernels have been ground into flour, such as whole-grain bread, whole-grain bagels, and whole-grain crackers."

The Mediterranean diet has been found to be a healthy way of eating for your heart health and longevity, and Best assures that it may be a great way to lose weight after 50, too.

"This approach to eating is another diet pattern rather than a fad diet," says Best. "The traditional Mediterranean diet is void of processed foods like refined carbohydrates and integrates plenty of healthy fats. While it focuses primarily on fish and seafood as the source of protein, it does allow for some red meat as well. This diet pattern can be more intriguing to those who prefer to still eat red meat but are wanting to lose abdominal fat. The Mediterranean diet's lack of processed food and refined carbs, along with its integration of whole grains and healthy fats make it an anti-inflammatory and nutrient-rich diet."

"Those who follow this eating pattern are eating flowering, calorie-dense foods and also taking in foods that will lower their inflammation, both of which will help reduce weight and abdominal fat," Best continues. "And by getting rid of chronic inflammation, in the body, the metabolism can work more efficiently and burn belly fat."

See more here:
Eating Habits That Speed Up Belly Fat Loss In Your 50s, Say Dietitians Eat This Not That - Eat This, Not That

Some fattening foods are obvious no-gos when youre trying to lose weight. You likely know to stay away from most fast food, to lay off the carb-loaded potato chips, and to cut back on large sodas. But some of the worst products that lead to weight gain may surprise youin fact, they may even be labeled as healthy.

To pinpoint the one high-sugar beverage you should avoid if you want to lose weight, we talked to nutritionists Amy Lippert, NTP, Isla Zyair, and Tania Long. All of these experts provided insight on one surprising product that could be holding you back on your weight loss journey: fruit juice.

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Long, Lippert, and Zyair all agreed on one high-sugar food that can lead to weight gain. Although it may sound surprising, you should avoid most store-bought fruit juices if you want to lose weighttheir astronomical sugar content just isn't worth it.

"You don't have to totally remove sugar from your diet, but you should pick your sugars carefully," Long says. That means you should always be on the lookout for high sugar contents, even in products that may seem healthy, like juice. "Sugar in excess, especially from foods we deem healthy, is never a good thing," she says.

Long explains that the sugar we consume can contribute directly to weight gain. "Here's a quick formula: a high-sugar diet equals a high-fat diet. So, if you want to reduce weight, start by reducing fructose consumption." One major way to do that is by cutting back on sugar fruit juice.

Zyair says that, shockingly, a lot of fruit juices contain as much sugar as soda. "You need to be especially wary of products labeled as 'juice cocktail,' 'juice-flavored beverage,' or 'juice drink,'" she warns. "These contain very little real fruit juice, with the rest of the formulation composed of water and high-fructose corn syrup or artificial sweeteners." Yikes!

Consuming these "juices" regularly will lead to weight gain, Zyair explains. "With their high sugar and low fiber content, these products will instantly ramp up your calorie intake."

Lippert notes that sugary beverages like packaged fruit juices lead to spikes in your blood glucose levels. Ultimately, this can cause you to put on extra weight. "High levels of glucose are damaging to the body, so in response to this spike, the body releases insulin, a hormone that is the key to opening up the door to our adipose tissue (fat) to store the glucose in order to reduce the levels in our blood, leading to weight gain."

So, what are your best options if you're trying to lose weight but still crave a delicious juice from time to time? "It's best to make your own juices from fresh fruit and vegetables, preferably from organic products," Zyair suggests.

Lippert recommends swapping your packaged, high-sugar fruit juices for green juices. This serves as a tasty but healthy alternative. "Green juices are made when foods such as kale, spinach, celery, and cucumbers are pressed and the juice is extracted from the vegetables fibers. If they are made with lower glycemic produce and very limited fruits, it can be a very nutritious and beneficial option over fruit juice," she says. Yum! We can definitely get behind that.

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Nutritionists Say You Should Avoid This One High-Sugar Beverage At All Costs If You Want to Lose Weight - SheFinds

Obesity and overweight are common conditions in the United States. According to the National Heart, Lung, and Blood Institute, nearly 75 percent of all U.S. adults over 20 years old fall into one of the two categories.

Obesity generally describes an increase of fat cells in the body or an increase in their size. It can be caused by:

Obesity is a cause for concern as it increases your risk of many health conditions, including heart disease, diabetes, and hypertension. Its worth noting that the effects of weight discrimination can also contribute to negative health effects.

Hypertension, or high blood pressure, is a common condition in which blood flows through your arteries at higher than usual pressures. According to the Centers for Disease Control and Prevention (CDC), high blood pressure can lead to:

About 47 percent of adults and 70 percent of people 65 years or older have high blood pressure. As many as 1 in 3 people has no idea they have it, and only 1 in 4 people has it under control.

In this article, well look specifically at how obesity increases your risk of hypertension, and the steps you can take to prevent it.

Obesity can cause you to develop hypertension, or worsen it if you already have it.

A 2020 review estimates that obesity accounts for 65 to 78 percent of cases of primary hypertension. Having more fat tissue can cause complex changes in the body that combine to create or worsen hypertension. Those changes include:

The difference between obesity and overweight is the number of fat cells present. Doctors measure this using body mass index (BMI). Your BMI is the ratio between your weight and your height.

The Centers for Disease Control and Prevention (CDC) considers a person overweight with a BMI between 25 and 29.9. A BMI of 30 or higher indicates obesity.

Not sure what your BMI is? Use the CDC tool.

BMI is not always the best marker for obesity, though, as it doesnt consider how people carry their weight. Your amount of visceral fat, or fat carried around your abdomen, may put you most at risk of complications. Some scientists will consider your waist size to be a better indicator.

Studies have shown that having obesity or being overweight both contribute to a higher risk of hypertension. And the risk increases along with BMI.

In one European study from 2018 of more than 7,000 people, the prevalence of hypertension increased as BMI increased. Hypertension was present in:

Obesity can cause or worsen hypertension in a variety of ways. Having obesity can also make it more difficult to treat hypertension because of other related health conditions.

The mechanisms through which obesity causes or worsens hypertension include:

Many people who have obesity carry a higher proportion of visceral fat, meaning fat around their midsection. Visceral fat surrounds and puts pressure on the abdominal organs and more stress on the cardiovascular system.

This extra pressure often leads to resistant hypertension uncontrolled blood pressure, according to 2015 research, despite using three or more blood pressure medications.

A 2017 review suggests that one of the contributors to high blood pressure is the RAAS system. The RAAS helps to regulate blood volume and pressure across your whole body. When the RAAS system is not acting properly, blood pressure can remain elevated for a long time.

Another 2017 review shows that obesity causes the levels of all the hormones in the RAAS to rise. This imbalance leads to high blood pressure.

The sympathetic nervous system is part of the bodys autonomic nervous system. People often call it the fight-or-flight system. It plays a key role in your metabolism and heart health.

Storing a lot of fat, especially visceral, causes higher levels of certain hormones to be secreted, according to 2015 research. These hormones cause this system to become overactive, leading to insulin resistance and even organ damage.

Having a lot of body fat increases the pressure on the kidneys. The kidneys are in charge of excreting excess water and regulating the level of salt in the body, which helps to regulate blood pressure. When squeezed for a long time, your kidneys become less efficient at absorbing and excreting water and salt.

According to 2019 research, if you have obesity, your kidneys also need a higher than average blood flow to function properly. This increases blood pressure.

Leptin is a hormone that makes you less hungry by telling your body you are full. This helps you maintain a moderate weight.

Some people, especially those with obesity, are resistant to leptin. They have plenty of leptin in their bodies, but it doesnt create a sense of satisfaction because their body cant use it in the right way.

Those with leptin resistance are more likely to eat a lot and still feel hungry, leading to weight gain. Part of the problem is that more fat cells create more leptin, so your body becomes increasingly tolerant to its effects.

Research from 2016 suggests leptin may also affect your blood pressure. If leptin isnt working properly in your body, it can cause hypertension.

Obesity can sometimes trigger other conditions, including type 2 diabetes and prediabetes.

Your pancreas creates insulin, a hormone that allows your cells to absorb sugar and use it for energy. If you have insulin resistance, your cells dont respond to insulin in a typical way. More insulin is needed to achieve the same effect.

Over time, your pancreas becomes overworked and cant make enough insulin to keep your blood sugar down, such as in type 2 diabetes. When blood sugar is high for too long, it can damage or harden arteries, according to 2014 research. This leads to or worsens high blood pressure.

Its very possible to reverse or mitigate these body changes and manage your weight and blood pressure.

Weight loss is the primary method doctors use to treat both conditions. They often recommend dietary and lifestyle changes, sometimes combined with bariatric or weight loss surgery.

Doctors usually combine weight loss (with or without surgery) with other interventions, including medications. Because medications can have side effects, doctors recommend deep lifestyle changes to manage your weight. Consistent medical checkups are a must.

Doctors can prescribe several medications to help treat obesity-related hypertension. The medications can work together, or doctors may make substitutions if one doesnt work.

There are nine classes of antihypertensive medications that act on your body in different ways. Doctors may also consider prescribing weight loss medications on a case-by-case basis. Some medications work better in those with obesity than others.

Doctors who treat obesity generally provide counseling on lifestyle changes. Theyll suggest a diet that includes less salt, caffeine, and alcohol. Theyll also encourage more exercise.

But it can be hard to implement and sustain these changes over a long period. Or, you may need to lose a lot of weight quickly to lower your risk of serious complications. If so, your doctor may also recommend bariatric surgery. According to a 2020 review, this is meant to help you lose enough weight.

The American Heart Association advocates for surgery to help treat obesity-related hypertension, especially if you have another related condition or a BMI over 40. Their review of studies showed that high blood pressure was completely resolved in 63 percent of people who had metabolic surgery. Even more people were able to reduce their use of blood pressure-lowering medication after surgery.

A 2019 review looked at four types of metabolic surgery currently performed in the United States:

These procedures all reduce the size of your stomach, limiting how much you can eat. The second two also bypass portions of the intestine, meaning you cant absorb all of what youve eaten.

Considerable lifestyle changes are key to establishing a moderate weight and maintaining it. The aim is to reduce fat mass while preserving lean mass.

Those changes include:

Doctors may advise that people with obesity and hypertension eat a low calorie diet. According to 2016 research, this ranges from 500 to 1,500 calories per day for men and from 500 to 1,200 calories per day for women. They should also:

Like adults, children are now far more likely to be overweight or have obesity. A 2017 review found that the rate of obesity among children has tripled since 1980, and estimated that 17 percent of children ages 2 to 19 currently have obesity.

Children with obesity are at increased risk of high blood pressure, cardiovascular disease, and insulin resistance. Theyre also at greater risk of having cardiovascular disease in adulthood.

Obesity is evaluated differently in children than it is in adults. Children up to 20 years old have obesity if they have a BMI at or higher than the 95th percentile for their age and gender. They have severe obesity if their BMI is greater than or equal to 120 percent of the 95th percentile.

As in adults, obesity in children is correlated with higher blood pressure. But children who have high blood pressure may need a larger cuff when measuring their blood pressure. This is because children often carry their weight in their arms.

The American Academy of Pediatrics recommends educating children with obesity-related hypertension about how to maintain a moderate weight and healthy lifestyle. They also recommend weight loss for children over 6 years old who have obesity, and weight maintenance only when a growing child is deemed overweight.

Children in a 2017 review who lost weight by changing their diet and physical activity patterns, and who received education and counseling, demonstrated a decrease in blood pressure.

Obesity and obesity-related hypertension are rapidly increasing among children and adults in the United States. Obesity causes and worsens high blood pressure in several ways, and doctors usually treat both conditions in tandem.

Its very possible to manage both conditions. To recover from obesity and related conditions, doctors recommend that adults and children maintain a healthy BMI for their age and gender.

Treatment for obesity and hypertension begins with making key lifestyle changes. Other effective options may include medications and, as a last resort, surgery. For children, doctors and researchers suggest focusing on weight management and education.

Consistent checkups and medical care are very important.

Other conditions that obesity can put you at risk for are:

Maintaining a moderate weight and managing your blood pressure can contribute to you living a longer, healthier life.

See the rest here:
Obesity-Induced Hypertension: Causes, Risks, and Treatment - Healthline

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