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Dr Michael Mosley is the man behind The Fast 800, a series of diet and weight loss programmes. Over the years, he has helped millions lose weight and now he has shared his five most important tips for anyone looking to do the same before Christmas.

Your body is like a hybrid car it runs on two main energy sources, sugar and fat, Dr Michael said.

The Keto diet, and intermittent fasting, encourages your body to flip from one to the other, burning through your fat stores and restoring your body to health.

The Keto diet [is] where you eat low carb, high fat and high protein foods, Dr Michael explained. [It] is designed to switch the body from burning sugar to burning fat by prompting mild ketosis.

Ketosis occurs when the body uses fat as its main fuel.

With time restricted eating, you induce a state of mild ketosis, and that seems to produce some widespread benefits including stabilising blood sugar levels and weight loss.

READ MORE:Pfizer booster shot: The unexpected side effect after third dose

Michael said: Clinical trials consistently show that low carb diets are effective for weight loss, over and above low fat diets that once proved popular for those slimming down and watching their weight.

The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat.

White bread, white pasta, potatoes and sugars including maple syrup and agave nectar are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.

Instead, eat carbohydrates that contain lots of fibre.

Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.

Examples of fibrous carbs to include in your diet are vegetables, legumes such as chickpeas and lentils and wholegrains like barley, oats, buckwheat, and rye.

As for why you should eat protein at the first meal of the day, Dr Michael said it will help you feel fuller for longer.

After a protein meal, levels of a chemical called tyrosine a building-block for dopamine rise inside the brain.

By increasing its own dopamine supply as the next meal approaches, the brain experiences a much weaker dopamine hit from high-calorie food.

This doesnt mean you have to eat breakfast early in the day as a midday breakfast helps to extend the period of non-eating and so draws down the full benefits of fasting.

But what it does mean is that when you do break your fast, eating a higher-protein meal will help to stave off sugar cravings later on, Dr Michael added.

There are a variety of protein sources you can eat first thing - nuts and seeds, eggs, diary, quinoa-based foods.

Fat is of three macronutrients which our bodies need to survive, Dr Michael explained.

Fat from the food we eat aids growth, healthy skin, vitamin absorption and regulation of bodily functions.

Good fats do contain more calories, but they also curb the appetite by slowing the rate at which your stomach empties, therefore, delaying the point at which it sends signals to the brain for more food.

Dr Michael suggests: To feel fuller for longer, select olive oil, nuts, oily fish and (in moderation) full-fat dairy products.

In contrast, eating diet foods like fat-free crisps or biscuits can lead to overeating, because they leave the body wanting more.

Dr Michael advises dark-green leafy vegetables such as spinach, broccoli and kale, should be included in your diet.

They supply key vitamins and minerals and also fight inflammation, which is a known cause of disease and low mood as well as an obstacle to weight loss.

Most vegetables are also very low in calories (especially the dark leafy greens), so you can essentially count these as a free food, he told ghp-news.com

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Michael Molseys 5 diet tips to curb appetite and achieve rapid weight loss - Daily Express

THE BEST diet for weight loss in people with type 2 diabetes has been revealed by experts.

They reviewed a dozen studies to compare popular diets that have all been promoted to help diabetics drop the pounds.

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Weight loss is hugely beneficial for those with type 2 diabetes because it can make their condition more manageable.

It may also reduce the risks of potentially deadly complications.

It is usually obesity that causes the onset of type 2 diabetes in the first place.

On the other hand, losing a substantial amount of weight, around 15kg if you are obese, could put the type 2 diabetes into remission, Diabetes UK says.

It removes abnormal body fat from the liver and pancreas, helping to restore organ function and allow insulin to work better.

Regardless of type 2 diabetes, losing weight can also make you feel energised, sleep better, get active and have a better mood.

Knowing the importance of weight loss for those with type 2 diabetes, researchers led by the University of Glasgow wanted to conclude the most effective way of doing it, publishing their findings in the journalDiabetologia.

They considered low-calorie diets, low-carb, high-protein, vegetarian, Mediterranean, high healthy-fat and low GI foods diets.

The only one the researchers praised was a low-calorie diet made of between 500 to 1,500 calories per day.

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It may come as no suprise that cutting calories very low leads to weight loss.

But the analysis suggested it was a liquid-based diet - with shakes and soups as opposed to food - that worked best for weight loss leading to remission.

The best formula was meal replacement liquids of 800 calories a day for 12 weeks, followed by a high carb low-fat diet combined with some shakes and soups.

The researchers said: Very low energy diets and formula meal replacement appear the most effective approaches, generally providing less energy than self-administered food-based diets.

No other diet was found to support weight loss for those with type 2 diabetes - even common low-carbohydrate or Mediterranean strategies.

People using these diets saw no more than 2kg of weight.

It suggested there was no point in cutting out entire food groups to lose weight, and rather reducing portion sizes generally was the way forward.

Dr Lucy Chambers, Head of Research Communications at Diabetes UK, said the study answers important questions.

It also supported findings from the charitys own research - that low calorie diets for 12 weeks have the best success rates.

The DiRECT study, funded by Diabetes UK, showed a low calorie diet can help a quarter of type 2 diabetes patients lose 15kg or more of weight, and put 86 per cent of those into remission.

The results of the trial mean the NHS is now trialling it across the UK.

Dr Chambers said: Diets that focus on reducing calories, such as low-calorie meal replacement diets, rather than reducing intake of certain nutrients or foods groups, such as carbohydrates, were found to give people with type 2 diabetes the best chance of losing weight and going into remission.

"Even a small amount of weight loss can have a really positive impact on health and wellbeing.

Its important to remember that theres no one-size-fits-all diet for diabetes.

Low-calorie diets can be challenging, and if you have type 2 diabetes and want to lose weight, getting support from a healthcare professional can help you find an approach that is safe and works for you.

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The best diet to lose weight and reverse Type 2 diabetes revealed... - The Sun

Are you out of control around sweets, chocolate, or chips? Do you often hear the bag of tortilla chips calling you by name? Read this before you answer the call.

Everyone has food cravings, especially for foods that are rich in fat, sugar, and salt, or any combo of the three. (That's why we find chocolate, chips, baked goods, ice cream, and fast food so irresistible.) In fact, one study found that 97% of women and 68% of men reported having food cravings.

But the answer to your cravings problem isn't to ignore them. Research shows that food restriction and avoidance can increase the intensity of cravings, so the key is to eat foods that can actually help tamp down hunger and cravings. The other strategy is to have healthier options of what you're craving, so you can feel satisfied without derailing your diet. The next time you feel a hankering for an indulgent food coming on, you can cave into that craving without destroying your diet by reaching for one of these hunger-crushing foods. And for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Starting our meal with soup has a similar effect as having a piece of fruit before your meals. It fills you up with fewer calories, thanks to its high water content. Studies show that having broth or vegetable-based soup before your meal reduced the amount of calories you'll eat at that meal. Many weight-loss experts advise their clients to eat soup daily to help them lose weight and keep it off. Look for soup that is low in calories, like broth, vegetable, or tomato soup, or choose those that have high fiber counts like minestrone or bean soups. One study found that enjoying soup as your first course helped study participants eat about 20% fewer calories or an average of 134 fewer calories at their meal. What's more, even though they ate fewer calories, they stayed satisfied.

READ MORE:The #1 Best Soup for a Flat Belly, Says Dietitian

Fruit helps increase the fiber in your diet, which helps to keep you full. What's more, water-rich choices will help send a signal from your stomach to your brain that you're full. Some fiber-rich picks: a cup of raspberries packs in 8 grams fiber, and a cup of wild blueberries has 6 grams. A medium apple has nearly 4.5 grams, a pear has 5.5 grams, and an average-sized orange has around 4 grams of fiber. A small study in Brazil found that participants who ate either an apple or pear before each of their main meals lost a significant amount of weight compared to those who didn't eat fruit before their meals.

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When it comes to cravings, protein-rich foods can be your best friend. Good sources of protein that rank high on the satiety index include eggs, Greek yogurt, fish, and lean poultry options. For the best effect, try to start your day off with some protein (about 25-30 grams at your first meal) to help keep your hunger and appetite in check. This can help jump-start your weight loss. In fact, one study found that eating an egg and turkey sausage breakfast sandwich was more filling and helped study participants eat fewer calories at lunch compared to eating a low-protein breakfast.

RELATED: 19 High Protein Breakfasts That Keep You Full

According to research, chocolate is the most craved food. If you feel like gooey chocolatey candy bars, brownies, or chocolate chip cookies are calling your name, opt for an ounce of dark chocolate that has at least 70% cacao. Dark chocolate has lower sugar and calorie counts and is packed with beneficial antioxidants, so it helps keep blood sugar levels stable to control hunger and cravings. Another great option is to make a chocolate protein pudding by mixing 6 ounces plain Greek yogurt with 2 teaspoons cocoa powder. Stir to combine. The protein in Greek yogurt will help keep you full while the cocoa powder will satisfy your craving for chocolate.

Oats are a fiber-rich whole-grain often recommended for their heart-health benefits but several studies show that they can help control appetite and cravings. Oats are particularly high in a type of soluble dietary fiber called beta-glucan, which has been shown to trigger hunger hormones, keeping you fuller, longer. What's more, beta-glucan slows digestion to keep blood sugar and your appetite in check. A cup of oats has about 150 calories and 4 grams of hunger-crushing fiber. In addition to enjoying oats for breakfast, try incorporating oats into burgers, soups and stews, casseroles, and desserts.

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The Best Foods to Crush Hunger Cravings and Lose Weight Fast Eat This Not That - Eat This, Not That

Anyone who tells you that coffee is unhealthy for you probably doesn't know all of the facts. Coffee by itself can actually be categorized as an excellent addition to your diet. Not only does it help with preventing disease and managing weight, but sipping on a cup of java every morning can even lead to a longer life. No reallyit's true.

Nevertheless, it's important to note that not every cup of coffee is made equal. It all depends on what's going inyour cupand how much of it as well.

In particular, the amount of added sugars you are putting in your cup of coffee can have a negative effect on your overall healthand should be something to be aware of. Especially if you've set a few weight loss goals for yourself.

"Adding sugar is by far the worst coffee habit if you're wanting to lose weight," says Courtney D'Angelo, MS, RD, author at GoWellness. "This includes any type of unhealthy creamer that has added sugars or artificial flavoring."

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According to a 2019 review published by thePolish Journal of Food and Nutrition Sciences,it's been proven thata reduction of sugar consumption is linked to a slowing increase in obesity. At the moment, the average American consumes more than 300% of their daily recommended amount of added sugar, which the American Heart Association (AHA) recommends being 25 grams a day for women and 37.5 grams a day for men.

What is that in relation to how much sugar you can consume, especially when it comes to your coffee? D'Angelo says "to maintain healthy body weight and prevent disease, men should only intake 9 teaspoons of sugar and women 6 teaspoons of sugar per day."

The review did state that while some sugars are essential for life (like the kinds you would get in complex carbohydrates, like fruits and whole grains) Americans are still overconsuming the sugar and, for the sake of their health, should try to find ways to reduce their consumption. Coffee is a great place to start.

"If you're drinking 2 to 3 cups of coffee every day and you're adding artificial sweeteners or sugar, you're putting your health at risk as well as your body weight," says D'Angelo.

To put this into perspective, a generic coffee creamer may have around 5 grams of added sugars in just one tablespoon, which is 10% of your daily valueor 20% of the AHA recommendations. Plus, with numerous sugary drinks being sold at well-known coffee chains (did you know some Starbucks frappuccinos can have the same amount of sugar as seven Krispy Kreme donuts?), it's incredibly easy to go over your sugar limits for the dayand to sabotage your health and your weight management in the process.

We're firm believers in a healthy, wholesome, balanced dietso if you want to enjoy a cup of sugary coffee once in a blue moon, get the drink you really want and just enjoy it. But doing this on a regular basis can absolutely have a long-term effect on your health. Especially when it comes to your weight.

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The #1 Worst Coffee Habit for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

When the seasons change, it becomes important to take care of our health by considering both internal and external factors that affect it. In winters, we change our wardrobe so as to not feel cold and to avoid falling sick. In this sense, we think of keeping ourselves safe externally.

Nutritionist Azra Khan says it is also important to take care of our health internally by changing the diet, especially for those who want to lose weight. In an Instagram post, she lists five effective winter foods that can keep us healthy and also help in losing weight.

In the caption, she explains how each of these foods help; read on.

1. Carrots

Carrots are packed with fibres, which take time to break down and digest, keeping you full for long. If you feel satiated, you will naturally binge less. Carrots are also low in calories and non-starchy in nature. You can have them as is, or add them to smoothies, salads or soups.

2. Cinnamon

This wonder spice can help you lose a pound or two. Cinnamon helps rev-up metabolism naturally. According to a study published in the Journal of Nutritional Science and Vitaminology, cinnamaldehyde in cinnamon stimulates metabolism of the fatty visceral tissue and speeds up weight loss. It is also a stimulator of insulin, Khan writes.

3. Fenugreek seeds

Fenugreek seeds are effective in managing blood sugar levels and boost secretion of insulin. The seeds are also helpful in boosting metabolism. Galactomannan a water-soluble component found in it helps curb cravings.

4. Guava

Guava is one of the winter fruits that covers about 12 per cent of your daily recommended intake of fibre. It is also effective in boosting your digestive system. A good digestion is crucial for fast metabolism, which helps in weight loss.

5. Spinach/green leafy veggies

It can speed up the weight loss process and make it easier for you to shed extra kilos. All you need to do is add just one cup of spinach to get rid of body fat. Spinach is rich in insoluble fibre which is the key element which helps in weight loss, the nutritionist explains.

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Nutritionist recommends five winter foods for healthy weight loss - The Indian Express

No matter how many crunches you do, oftentimes that stubborn belly fat can be a challenge to get rid of. Extra weight in the midsection can be tough to deal with, but understanding the difference between our various body fats and how it's stored is key. "We have two types of fat the outer layer, subcutaneous fat and the inner layer, visceral fat. This is the fat around the organs and while there is a need for some of it to protect our organs, too much visceral fat can be extremely dangerous and contribute to Type 2 Diabetes, cardiovascular, metabolic and non-alcoholic fatty liver disease," explains Binay Curtis, NTP, Nutritional Therapy Practitioner. Eat This, Not That! Heath talked to experts who reveal ways to lose visceral fat. Read the six life-saving tipsand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Who doesn't love a good night's rest? According to Kristina Hendija, MD, getting your 8 hours of sleep every night can help get rid of visceral fat. "Staying up all night or getting a lack of sleep is one of the habits that can cause visceral fat. There's no direct relation between the two but not getting good sleep leads to unhealthy eating habits that can cause the build-up of visceral fat in our body. It's important to avoid staying up all night or at least to try and get a good quality of sleep."

While processed foods may taste good, it's not healthy for your waistline. According to the United States Department of Agriculture (USDA), "processed food is defined as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state." Dr. Hendija says to stop eating anything processed. "Intake of mostly processed food also contributes to visceral fat. Processed foods don't have complex sugars that are hard to break down, so you tend to overeat and gain more weight and fat. It's not completely bad to eat processed food, but it should be controlled and paired with a proper diet of foods with complex sugars and healthy ingredients."

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Balancing our blood sugar isn't just good for energy levels, mood and brain health, it can also help with shedding unwanted visceral fat says, Haylie Pomroy, a Registered Wellness Consultant , #1 New York Times bestselling author, leading health and wellness entrepreneur, celebrity nutritionist, and motivational speaker. "Keep your blood sugar stable throughout the day. No fasting. Eat within 30 minutes of waking and every 3-4 hours throughout the day."

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Pomroy says, "Eat three whole food meals and two snacks each day. Each meal should have twice the portion of veggies as it has protein. These plant enzymes will help break down stores of visceral fat."

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Pomroy explains why maintaining a healthy diet is important when fighting visceral fat. "When going after visceral fat, I prescribe a weekly diet rotating between high glycemic days rich in fruits and complex carbs, to days heavy in lean protein and alkaline veggies, then finishing the week with days high in healthy fats. This type of rotation helps the body dissolve visceral fat."

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"The lack of overall cardio in the body also causes visceral fat," Dr. Hendija says. "An inactive lifestyle is the biggest contributor to fat build-up in the body. The only way to get rid of visceral fat is to lose weight overall. Visceral fat cannot be targeted so there's no specific way to get rid of them. It's important to have healthy habits that can help you lose weight and have a better lifestyle."And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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The #1 Way to Lose Visceral Fat, Say Experts Eat This Not That - Eat This, Not That

Rebel Wilson underwent a total transformation in what she described as her Year of Health in 2020.

Exactly one year ago, Rebel celebrated the milestone of reaching her goal weighta month earlier than she anticipated. To date, shes now lost more than 77 pounds, far exceeding her original goal of getting to 165 pounds. And shes seen drastic improvements in her health because of it.

These days, Rebels all about maintaining the progress she made during her year of health. And The Pitch Perfect star is ready to talk about stepping back her intense regimen from 2020and settling into a routine that fits with her new lifestyle.

Rebel has made some lasting, life-long changes, she shared exclusively during a sit-down interview with Women's Health.The biggest lesson Ive learned is how to deal with my emotional eating, learning to process my emotions and deal with my emotions better," she says. "Thats what's really changed my life for the better.

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Back in August, she got incredibly candid in an Instagram post about how she used to manage her feelings with food.

Okay so I know that I normally post flattering photos of myselfbut found this old photo in my emails and was like: whoa! she wrote in the caption. I remember this was when I was at my most unhealthiestbeing overweight and indulging way too much with junk food. Using food to numb my emotions.

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And now that Rebel's hit her weight loss goal, she's eased up when it comes to what she eats. Last year I was aggressively trying to lose weight and this year it was all about maintenance," she said. There were times last year where I was eating on a very strict diet and then now its more about balance."

Since she's not trying to lose weight anymore, she's enjoying more snacks, including the occasional ice cream and chocolate. To her, this approach feels more "maintainable." She also finds ways to incorporate healthy food into some of her staple meals. For example, she loves to add shredded carrots and avocados to tacos.

Rebel's also made adjustments to her fitness routine. "I dont have to do such extreme workouts, she revealed. Shes now focused on finding ways to work out that feel good. It's really about enjoying exercise and physical activity, so I will just go on a light walk," she says. "Im not killing myself at the gym.

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Throughout her "year of health," Rebel often said that her favorite workout was also the most low-key one: walking.

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She recently partnered with OLLY Wellness to lead a walk in Central Park where she talked about her new self-care routine.

Her new wellness to-dos include taking her vitamins, and soaking in a bath with Epsom salt or bath oil. (FYI, she swears by OLLY Wellness Undeniable Beauty Vitamins.)

Cheers to a new lifestyle!

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Rebel Wilson, 41, Maintains Her 77-Lb. Weight Loss By Taking It Easier - Women's Health

Are you someone whos trying to lose weight or has tried to lose weight in the past? If yes, I am sure you have received some guidelines on eating low-fat, fat-free, or no-fat during the process. Most of the weight loss industry in India is based on avoiding or limiting fat in the daily diet. Decade-old nutrition guidelines created a fear or taboo in peoples minds around eating fat that led them to limit or eliminate high-fat foods including the ones with essential, healthy fats such as nuts, seeds, ghee, whole, or full-fat milk.

These guidelines are now challenged by advanced nutrition studies that seek more authentic evidence in supporting the low-fat, no-fat recommendation for sustainable weight loss.

For years, people have been asked to avoid full-fat milk due to its high saturated fat content. Even in 2021, reputed health bodies such as American Heart Association produced dietary guidelines to improve cardiovascular health or prevent obesity; it asked to consume low-fat or fat-free dairy products instead of the full-fat ones. Current evidence, however, doesnt comply with these guidelines. It appears skimmed or toned milk may not be the healthiest choice, while full-fat milk may bring more health benefits, contrary to popular belief. Lets find out how.

Nutrition profile: Whole milk, low-fat milk or no-fat milk are distinct from each other in terms of their fat content. By weight, whole or full-fat milk contains 3.25 per cent milk fat, low-fat milk contains around 1 per cent milk fat and no-fat milk contains 0 per cent milk fat. Full-fat milk provides more calories due to its high fat content. They, however, also contain more vitamin D and omega 3 than the other two variants. Most milk manufacturers fortify low-fat and fat-free milk with vitamin D to fill the gap. Omega 3, however, isnt always added to compensate for the loss. It is an essential fat linked to optimum brain and heart function.

The bad rep of full-fat milk, based on assumptions: Conventional nutrition guidelines, formulated around 1977, advised to avoid full-fat milk due to their saturated fat content as saturated fats are supposed to develop heart diseases by elevating cholesterol levels. But there is no scientific evidence to support this connection. An analysis of 21 studies concluded that there is no evidence to link saturated fat with an increased risk of heart diseases. Studies have also found no correlation between saturated fat intake and heart attacks, strokes, etc. In fact, there is scanty evidence available to link dietary cholesterol with blood cholesterol.

Full-fat milk is better for weight loss: Most people steer clear of full-fat milk, believing the fat and calories contained in the milk will lead to weight gain. Research, however, supports the opposite. In a review,11 out of 16 studies showed a positive association between lower risk of obesity and consumption of full-fat milk. A large study involving around 18,400 women reported greater intake of high-fat dairy products was associated with less weight gain.

High-fat dairy products are found to be lowering the risk of abdominal obesity by 48 per cent in men, whereas those who consumed less high fat dairy products had a 53 per cent higher risk for developing abdominal obesity. This study carries special weightage as abdominal obesity is worse than overall weight gain and is associated with a higher risk of death from heart diseases. Full-fat milk is good for perimenopausal women.

In a study, involving nearly 20,000 perimenopausal women, Swedish researchers found a 15 per cent lower risk to gain weight among those who consumed at least one serving of whole milk per day than women who consumed no milk or low-fat milk over a period of nine years.

Whole milk lowers the risk of metabolic syndrome: Metabolic syndrome is the combination of multiple risk factors such as insulin resistance, high triglyceride level, atherosclerosis, abdominal obesity that increases your risk of chronic disorders like type 2 diabetes, heart diseases, etc. Research revealed whole milk reduces the risk of metabolic syndrome in men and women. In a study, of more than 1,800 people, adults who consumed the most high-fat dairy products, were 59 per cent less likely to develop metabolic syndrome, compared with those who consumed the least. Full-fat dairy is found to reduce the risk of diabetes type 2 by 44 per cent.

To sum it up, decade-old guidelines that advised to cut down full-fat milk for effective weight loss or better metabolic health arent supported by solid scientific evidence. Its unfortunate that these probable guidelines have been followed for several years without any clarification or modification. As a nutrition researcher, I believe in evidence-based nutritional recommendation to guide people in achieving optimum health. In my opinion, it is fairly evident full-fat milk brings multiple health benefits to most people and there is no need to prefer skim milk over full-fat milk to lose weight or ensure better metabolic health. That said, its crucial to seek advice from a nutrition expert to plan a customised eating plan.

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Guide to eat right: Heres why full-fat milk is a healthier choice for weight loss and overall health - The Indian Express

GREAT FALLS Thanksgiving is just days away and for many people that means the start of the holiday season is either already here, or just around a corner.

Because the holidays often include a lot of food, MTN talked with registered dietician Mattie Paddock about eating healthy during the holidays.

Paddock's first piece of advice is stick to your schedule: "If you're having your main, big meal in the afternoon-evening, then you really should have your breakfast and lunch. If you go into a great big meal starving, then you're going to eat everything that's not nailed down, Paddock said.

She also suggests having a snack before a big meal.

"If they tell you 6 o'clock, you may eat by 7, right? Or, there's hors d'oeuvre or a cocktail part of the meal and if you've eaten a little bit, you're less likely to indulge in the hot wings or the fried mozzarella sticks kind of thing, said Paddock.

While putting on weight may not seem like a big deal, especially if you plan to lose it after the holidays, it can have consequences. "It's harder on your joints, it's harder on your heart. The older we get, the harder it is to lose weight, Paddock explained.

One thing that can help, of course, is exercise. She encourages people not to use the holidays as an excuse not to exercise.

If you have questions about eating healthy over the holidays, contact a dietitian or call the WIC office at the Cascade City-County Health Department. Paddock says shes always happy to talk to people about healthy eating. The number is 406-454-6953.

Registered dietician Mattie Paddock

The U.S. Department of Agriculture (USDA) has released tips on avoiding foodborne illnesses during Thanksgiving.

Clean and sanitizeFirst, the USDA emphasizes how important it is to always wash your hands before preparing and handling food to help prevent the spread of germs.

Recent USDA observational research showed that 95% of participants failed to properly wash their hands before handing food, the USDA said.

Its also important to clean and sanitize any surfaces that will touch food, such as tabletops, kitchen counters, stoves, and sinks.

Avoid cross-contaminationThe USDA is also urging Americans to avoid cross-contamination when cooking their Thanksgiving meals.

In a recent study, the USDA says it found 60% of kitchen sinks were contaminated with germs after participants washed or rinsed poultry.

While the USDA advises against washing turkeys, if you do wash yours in a sink, it should be fully cleaned and sanitized afterward.

To clean, rub down surfaces including the sink, cutting boards and counter tops with soap and hot water, and then sanitize them with a cleaning solution to remove any residual germs, said the USDA. You can use a homemade solution of one tablespoon of unscented, liquid chlorine bleach in one gallon of water. Let the surfaces air dry. Be sure to use separate cutting boardsone for meat and another for vegetables and fruit.

Thaw turkeys safelyWhen it comes to thawing turkeys, the USDA says to never thaw them on a counter or in hot water. The department recommends thawing turkeys in a refrigerator because it allows for slow and safe defrosting.

The turkey will need about 24 hours for every four to five pounds of turkey. After thawing, it is safe to store in the refrigerator for one to two days, said the USDA.

Officials say turkeys can also be thawed in cold-water baths or microwaves, but they must be cooked immediately after theyve thawed using these methods.

If using the cold-water method, allow 30 minutes per pound and submerge the turkey in its original wrapping to avoid cross-contamination, said the USDA. Its safe to cook a turkey from its frozen state; however, it will take at least 50% longer to fully thaw.

Lastly, officials say to never leave a raw turkey out at room temperature for more than two hours.

Cook turkeys thoroughlyWhen its time to cook your turkey, the USDA says to make sure the bird reaches an internal temperature of 165 F.

Use a food thermometer to measure the internal temperature in three parts: the thickest part of the breast, the innermost part of the wing, and the innermost part of the thigh.

If youre cooking a turkey breast instead of a whole turkey, the USDA says to check the temperature with a food thermometer to ensure it reaches 165 F at the thickest part of the breast.

All previously cooked side dishes should be reheated to 165 F.

Stuffing turkeysThe USDA doesnt recommend stuffing turkeys because it can be a breeding ground for bacteria if not prepared carefully. But if you plan to do so, officials say to prepare wet and dry ingredients separately and refrigerate them until theyre ready to be used. You should also stuff the turkey loosely, about of a cup of stuffing per pound. You should immediately place the stuffed, raw turkey in an oven set no lower than 325 F. Allow more time for a stuffed turkey to cook. And lastly, let the cooked turkey stand 20 minutes before removing the stuffing.

The Two-Hour RuleThe USDA says all perishable foods must be refrigerated within two hours of being cooked, or one hour if the temperature is 90 F or above.

After two hours, perishable food will enter the Danger Zone (between 40 F and 140 F), which is where bacteria can multiply quickly and cause the food to become unsafe, said the USDA.

Discard all foods that have been left out for more than two hours.

LeftoversOne of the best parts of Thanksgiving is the leftovers. After your meal, officials say to separate larger quantities of leftovers in small shallow containers and place them in the refrigerator. Thanksgiving leftovers are safely stored in a fridge for up to four days.

If you put leftovers in a freezer, officials say they can be safely frozen indefinitely but will keep the best quality for two to six months.

Reheat leftovers to an internal temperature of 165 F.

Read more here:
Tips for healthier and safe Thanksgiving eating - KRTV Great Falls News

When you need to slim down, it can feel tempting to exclusively focus on planning out meals and designing the perfect workout routine. While these factors can lead to weight loss success, anyone who really wants to shed some pounds also has to take a closer look at their drinking habits. Even if you eat right and constantly hit the gym, too many sodas or cocktails can spell disaster for your weight loss journey.

On paper, figuring out what drinking habits help you lose weight seems simple. But upon closer inspection, some patterns that seem harmless can have more of an impact than you think. In order to create healthier drinking habits for weight loss, we created a comprehensive list you can follow with help from a handful of nutrition experts.

While these drinking habits can help anyone reach their weight loss goals, you can always fine-tune your liquid intake with some help from the 11 Healthiest Drinks for Weight Loss for maximum results.

Everyone has heard that you need to drink enough water throughout the day, but in the right quantities, this beverage can also help promote weight loss.

"Water is the first choice when looking for something to drink and lose weight," says Brenda Peralta, RD and writer for FeastGood. "We are [around] 60% waterno wonder why we need that much to function properly. By drinking plenty of water, you make sure that everything runs smoothly. You have good bowel movements, and it helps your stomach feel full. Thus it makes you less hungry, which means you end up eating less. Clients that manage to drink half their body weight (in pounds) of water end up having better results."

"Staying adequately hydrated is essential in regulating your appetite," says Claudia Hleap MS, RD, LDN.

One study from theEuropean Journal of Nutritionshows that people who drank an adequate amount of water before a meal reduced their energy (i.e. calorie) intake for non-obese males. Another study from Annals of Family Medicine also stated that those with inadequate hydration typically have an elevated BMI or even are marked as obese.

The best way to make sure you're eating because you're actually hungry is to preemptively make sure you're staying hydrated throughout the day. Stick to non-caloric drinks to make sure you're getting enough fluid without contributing to caloric intake.

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"Another drink I typically recommend for weight loss is tea," says Peralta. "It really doesn't matter which one since they all have antioxidant properties, and they help you flavor the water without any calories. There is one I try my clients to drink more, and it's green tea. Several studies have shown that it increases your metabolism slightly, which means you burn more calories."

Here's6 Ways Drinking Green Tea Can Add Years to Your Life, According to Science.

Alcohol is known to contain empty calories (i.e. calories that do not provide nutritional value for the body), and these drinks can sneakily add up without you even realizing it.

"Research has shown that drinking too much alcohol is a bad idea when you want to lose weight," says Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, and the ASYSTEM registered nutritionist and director of formulations. "Alcoholic drinks and liquors, in particular, can be very high in calories and often contain sugar, which we all know we should keep away from if we're trying to lose weight."

If you love unwinding with an occasional adult beverage, don't immediately assume you have to ditch this drink from your lifestyle.

"Drinking too much can damage your health so if you do choose to drink alcohol, try limiting yourself to only one glass per day," Cowin continues. "In fact, drinking less is probably the single most important thing to do for your health! It will reduce your risk of liver problems, heart disease, and certain cancers."

Make sure you choose the best alcohol for the occasion and drink within the limits. To know exactly how much alcohol to enjoy, here's The Exact Amount of Alcohol That Derails Weight Loss, New Study Says.

If you feel like having a drink, make sure you have some food in your system.

"It's usually a bad idea to drink on an empty stomach because it can exaggerate the effects of alcohol," says Cowin. "It can also lead you to eat more. If you're going out for dinner, have your first drink at least half an hour after your meal begins so that the food will absorb some of the alcohol and make you feel less intoxicated. For best results, try drinking sparkling water with lime instead."

"Alcoholic drinks mixed with soft drinks or fruit juice can be very high in sugar (and calories), so if possible stay away from these," says Cowin. "It's usually best to stick with soda water."

However, that doesn't mean you need to give up on cocktails or mixed drinks entirely. Feel free to use one of 11 Healthy, Low-Calorie Mixers for Every Kind of Cocktail that can keep your diet on track.

"For many reasons, those one [or] two glasses of wine pours up to around 120 to 125 calories a serving," says Dr. Joan Salge Blake, EdD, RDN, LDN, FAND and the host of Spot On!. "However, if your wine glass resembles the size of a stemmed water goblet, and you pour it half full of wine, you may be serving yourself a hefty glass of seven or more ounces or the equivalent to about 1.5 servings of vino. Now we are talking about 175 calories a glass. If you pour a second glass, you will be consuming about the same amount of calories of a mini meal."

Dr. Blake points out that a "750-milliliter bottle of wine is supposed to provide five 5-ounce servings. If you are getting only four servings after popping the cork, or less servings, it's time to get new wine glasses."

"To make matters worse, after drinking this much wine, your ability to keep to more manageable portion sizes at dinner and in the evening, may become anesthetized," he continues. "This will cause you to over-munch, adding even more excess calories to your day."

Dr. Blake recommends investing in smaller wine glasses or even swapping out your wine with a low-calorie beverage or seltzer. To make it interesting, you could add an ounce of juice and a mint leaf to your seltzer and make a low-calorie mocktail.

"You will be drinking less booze and less likely to over-munch in the evening," he says.

For even more drinking tips, read these next:

Continued here:
Drinking Habits for Weight Loss That Experts Say Actually Work Eat This Not That - Eat This, Not That

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