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Plant based diet is rich in vitamins, minerals and other nutrients. But it can also help you stay safe from getting affected by the deadly COVID 19 virus. Heres how does that happen according to Nutritionist Aakriti Arora.

Plant Based diet is often regarded as the healthiest approach towards eating, as it promotes a robust metabolism and immune system. In this diet, one has to forgo all the animal-based products from their plate, which includes dairy and meat. According to experts having plant-based diet can help us stay safe from getting affected from the deadly COVID 19 virus. Because the consumption of plant-based diet, increases our metabolism and resistance power. So, Nutritionist Aakriti Arora sheds light on the importance of having plant-based diet amid this covid 19 scenario.

How plant based diet improves metabolism?

Some studies suggest that people on a whole food plant-based diet have a better metabolism, and higher Basal Metabolic Rate, which simply means vegans burn more calories while at rest.

This diet improves one metabolism and helps the person to lose weight in a healthy and sustainable manner. The science behind it is simple, plant-based foods have a lower glycemic index, which means they are digested slowly by the body, and the fruits and vegetables are filled with fibre and antioxidants which prolongs the feeling of fullness, thus improving the metabolic rate.

How plant based diet enhances immunity?

The immune system is our defence to various bacteria, viruses and illnesses exposed to our body. When left on its own, our immune system does a great job in fighting the aforementioned invaders, but certain types of foods loaded with sodium, sugar and trans-fat along with poor lifestyle can undermine its efficacy.

Reports show that around 70-80 percent efficiency of our immune system depends upon our gut health. Eating whole plant-based foods, a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds helps to create a friendly atmosphere in your gut, thus, boosting your immunity.

Compared to Non-Vegetarians, people who are Vegetarian or Vegan, consume more fruits and vegetables in a day. This type of diet is rich in many vitamins, minerals, phytochemicals and antioxidants which in turn helps to promote our immune function.

Although many studies found that vegetarian and vegan people are deficient in Zinc and Omega 3 fatty acids. To boost ones health, people should make sure that they are eating plenty of foods rich in zinc like beans, chickpeas and nuts, and are including sources of omega-3 fats in their diet like chia seeds, walnuts and flax seeds daily.

Since vitamin B12 is only available in animal-based foods, plant-based eaters should consult their physician and take a Vit B12 supplement regularly.

Also Read:Fertility consultant Dr. Pallavi Prasad sheds light on the impacts of hormones on our body weight

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Heres how plant based diet helps you to stay safe from Coronavirus according to Nutritionist Aakriti Arora - PINKVILLA

The weight loss foods that really work, say experts, are the ones that will help your body burn fat and keep you fulland they must also be delicious, so you don't get sick of them. That's why we reached out to four of the smartest dietitians, nutritionists and trainers we know and asked them about which foods actually make you slimmer, while also tasting great. These are the tips that worked for their clients and they will work for you. "There are many benefits to eating healthy weight loss foods," says Sydney Spiewak, MS, RDN, CD-N and Nutritionist at Clinical Weight Loss and Wellness. "They can reduce the risk of heart disease, stroke, obesity, and Type 2 Diabetes. Furthermore, they can help to provide people with more energy throughout the day and even boost someone's mood!" Read on for the experts' 19 weight loss foods that really work.

RELATED: 19 Ways You're Ruining Your Body, Say Health Experts

"Turmeric is considered the star of all spices and is one of the best and safest spices for all ages. There are more than 1,000 research studies that have demonstrated the protective effect of the active compoundcurcuminwhich researchers have found to increase weight loss and reduce body fat," says Ayurvedic Expert and Registered Dietitian Sapna Punjabi-Gupta, who hosts online cooking classes with delicious recipes inspired by her Indian roots and lifelong dedication to a vegetarian diet at bespiced.com. "Ayurveda regards turmeric as one of nature's best medicines." In fact, she says, "it is used not only for cooking but is used therapeutically in Ayurvedic medicine."

"Unlike typical starches that raise your insulin level and make you hungry, resistant starch is your friend for weight loss," says Dr. Vikki Petersen, Certified Clinical Nutritionist, Chiropractor and Certified Functional Medicine Practitioner. "Eating potatoes that have been cooked and then cooled (think potato salad) along with cooked beans (white beans and kidney beans top the list) gives you a hefty dose of protective-resistant starches. You'll be satisfied and will feed the healthy bacteria in your gut that promotes weight loss."

"Enjoying half an avocado per day in a smoothie or atop your salad will increase satiation and encourage weight loss," says Dr. Petersen. "Avocados are high in fiber and are known to increase your metabolic rate, a key to weight loss."

Not to mention, "avocados are delicious and nutritious," says Jessica Mazzucco, certified fitness trainer and founder of The Glute Recruit. "They can be added to salads and omelets to liven them up. They are an excellent source of fiber at 11 to 17 grams each and contain monounsaturated fat which is great for the heart. They will also keep you satiated for a long time. They are a winning food with nearly 20 essential nutrients such as folic acid, potassium, fiber, and vitamin E. Don't eat more than a half-cup per day to avoid exceeding your desired caloric intake."

"Legumes such as beans, lentils, chickpeas and dry peas are rich in protein, vitamins and dietary fiber," says Punjabi-Gupta. "Studies have shown that regular consumption of beans may aid healthy weight management and weight loss. Replace your animal protein with plant based proteins a few times a week."

"Cherries are low in calories, meaning that one cup of cherries is less than 100 calories. Cherries are also rich in vitamins that help to strengthen our metabolism," says Spiewak. "Cherries are also filled with anthocyanins, which helps to boost fat-fighting enzymes."

"This may come as a surprise to see on a list of weight loss foods but clean sources of protein are needed for weight loss," says Mazzucco. "We hear a lot of negative talk about red meat, but if you choose high quality, lean cuts and eat them in moderation without any fattening sauces such as Bernaise or BBQ or Hollandaise, steak is a filling nutrient. Most experts agree that you should not exceed 18 ounces of red meat per week. In general, eating a high protein diet can assist in burning more calories because it requires more calories to break down protein than other nutrients. An 8oz steak without sauce has 614 calories, 632mg of potassium and 56 grams of protein."

"Both peanut and almond butter have been shown to reduce the incidence of metabolic syndrome, the root cause of obesity along with type 2 diabetes," says Dr. Petersen. "Unsweetened nut butters are satisfying and increase leptin sensitivity, your satiety hormone. A serving is 2 tablespoons, which you can divide in half during the day, or stick with 1 tablespoon and enjoy several times per week. Add to your morning smoothie, chia pudding or morning oatmeal."

"Fennel is one of the few plants that have it allvegetable, herb, spice," says Punjabi-Gupta. "It is a key ingredient in many Indian spice blends. It is sweet and astringent in taste and has a cooling potency (virya). It is an excellent digestive aidcalms digestion, mild laxative and a diuretic. It can have a strong flavor and works well in savory and sweet recipes. Fennel is a rich source of fibre, which helps you stay fuller for longer, further preventing you from cravings and overeating."

"Yes, it is a beverage; but it is worthy of making this list considering most Americans are dehydrated," says Dr. Petersen. "It will be nearly impossible to lose weight when you do not consume enough clean water every day. Spread out the 8 glasses (8 oz each) throughout the day, you will lose the detoxification benefit if you 'chug' 24 ounces in one sitting."

"I large artichoke (162g) has approximately 76 calories, O mg of cholesterol, and is packed with potassium and fiber," says Mazzucco. "Since it takes long to peel and eat an artichoke, you will eat slower and feel fuller thanks to the fiber. A bonus: Artichokes rank among the most antioxidant-rich of all vegetables."

RELATED: The #1 Cause of Diabetes, According to Science

"Chili peppers are rich in a phytochemical called capsaicin (this is what gives chili peppers their heat)," says Spiewak. "Capsaicin is a substance that can suppress your appetite, leading to the intake of less calories. It has also been linked to the reduction in stomach fat."

"Salmon usually garners all the praise as the fish to eat for weight loss," says Mazzucco. "Cod is overlooked, as it is a great source of protein packing 16g per 3 cooked ounces. B vitamins help your body derive energy from food, and cod has B12 and niacin. These help the digestive system and reduce cholesterol. You can't beat the calorie count: one fillet of cod (231 grams) has only 189 calories."

"It's hard to trump the sweetness and refreshment you get from eating watermelon," says Mazzucco. "One cup is only 46 calories. Although the sugar count per cup is a bit high at 9G per cup, it's all natural with a low glycemic index. This means the food will not spike your blood sugar the same way that the sugar from a candy bar would. Watermelon also has an amino acid called citrulline that can reduce fatigue and increase blood flow."

"Chia seeds have many amazing properties such as boosting digestive health and metabolic rate and are high in iron and omega-3 fatty acids," says Spiewak. "All of these properties can help someone lose weight!"

"Red peppers are filled with Vitamin C," says Spiewak. "Vitamin C is an antioxidant that has been shown to reduce stress hormones. This is important because when you are more stressed, you have high levels of cortisol. This can then lead to storing excess body fat."

RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say

"Cumin is an essential spice in Indian cooking and an important ingredient of curry powder and spice blends," says Punjabi-Gupta. "It is used either dry roasted and ground to a powder or is fried whole in warm oil while cooking. It is one of the best medicines for digestive sluggishness in Ayurveda. It also helps relieve gas and kindles gastric fire. Cumin may boost your metabolism, lower cholesterol level, and help decrease your blood sugar. Studies confirm that consuming ground cumin helps some people who are trying to lose weight."

"Asparagus is low in calories but filled with fiber! it's very low in calories, with only 20 calories in half a cup," says Spiewak. "This means you can eat a lot of asparagus without taking in a lot of calories. Asparagus is also rich in fiber which has been linked to helping in weight loss. Asparagus contains the chemical asparagine, and it is an alkaloid that directly affects the cells and helps to break down fat."

There aren't too many studies to prove apple cider vinegar helps you burn fat, according to the Mayo Clinic. However: "If you feel like your energy metabolism needs additional support, a supplement like vitafusion Apple Cider Vinegar gummy vitamins can be an easy alternative to get apple cider vinegar and B-12 that you might be missing from diet alone," says Spiewak. (Note: Spiewak is not compensated to promote that brand, she just likes them.)

"Spice up your life with a variety of flavors that make your food more enjoyable and boost your metabolism," says Dr. Petersen. "Black pepper, cinnamon, cayenne pepper, turmeric, cumin and ginger are a good start and known to boost your metabolism leading to weight loss."

"Spices have been used in cooking and as medicine in many indigenous cultures for centuries. Indian cuisine has its roots in Ayurvedic science and spices hold a very important place in everyday Indian cooking," says Punjabi-Gupta. "Spices such as turmeric, ginger, black pepper, cumin and fennel aids in overall digestion. Studies have confirmed that spices contain a variety of naturally occurring bioactive ingredients that have weight-loss effects." So enjoy these delicious weight loss foods that really work, and to get through life atyour healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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19 Weight Loss Foods That Really Work, Say Experts | Eat This Not That - Eat This, Not That

There is absolutely nothing wrong with wanting to be healthy. Eating a healthy diet, moving your body, and getting an adequate amount of sleep are all massively important for your body's physical and mental happiness. However, if you're constantly hearing poor dieting advice straight from toxic diet culture, it can be difficult to decipher what's truly healthy and what's not. That's why we spoke with a few registered dietitians regarding popular diet habits that are completely wrecking your body.

While restricting your food and working out three times a day looks like the "epitome of health," in reality, these diet habits are doing a lot of harm to your body. So before making any habit changes in your life, be sure to ignore these diet habits that are wrecking your body's health. Then, set healthier habits for yourself with our list of 7 Healthy Eating Habits For Women, Say Dietitians.

If you're restricting your food each day, it's likely you are not eating enough to properly sustain your body. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, points out that eating too little can result in a slowed-down metabolism.

"This makes it even harder to lose weight," says Young. "You feel overly restricted and then you tend to overeat."

Here'sWhat Happens to Your Body When You Only Eat Once a Day, and why it's massively unhealthy.

"These foods, typically higher carb foods like rice cakes by themselves, or no fat added popcorn by itself, won't keep you full for long, so you'll be reaching for more food soon after," says Rachel Paul PhD, RD from CollegeNutritionist.com. "When losing weight, it's important to choose the most filling foods like proteins, fats, and high-fiber carbs like non-starchy vegetables."

Related:Get even more healthy tips straight to your inbox by signing up for our newsletter!

Toxic diet culture wants you to believe that there are "good" foods and "bad" foods out there, and by eating them you are associating yourself with those emotions. If you eat healthy foods you are "being good," and if you are indulging in a treat you are "being bad."

This popular diet habit can cause a whirlwind of issues in regards to your mental and physical health.

"This only creates many concerns such as using food as a reward or punishment and may lead to food obsessions," says Cheryl Mussatto, MS, RD, LD from Eat Well to Be Well. "This type of thinking does not help a person learn healthy eating habits. When a person is restricting foods or is not responding to bodily hunger, this can lead to further complications such as constipation or even dehydration if they are restricting fluids too."

It seems like the common response to eating an indulgent meal is the urge to "work out" and "burn off the calories." With this type of mindset, working out is seen as a punishment for enjoying a meal, which can negatively affect your relationship with movement. Plusworking out doesn't move the needle much in terms of weight loss.

"The research has shown that exercise is not necessary for weight lossalthough of course exercise is beneficial for many other reasons," says Paul. "Instead, choose a type of exercise that you love doing. Walking, dancing, yogathey all count."

"The ketogenic diet can be a damaging approach to weight loss, especially from an internal perspective," says Trista Best, MPH, RD, LD from Balance One Supplements. "The condition known as ketoacidosis can occur once the body has been void of carbohydrates as fuel for a long time and results in excessive amounts of ketones flushing the body. This rush of ketones can create a state of shock with side effects ranging from mood issues to rash and even organ failure."

Best also points out that constipation is a common side effect of the keto diet, usually because the bulk of dietary fiber comes from carbohydrates in your dietwhich helps with your digestion and your bowel movements.

Here are9 Warning Signs You're Not Eating Enough Fiber.

It's not that you shouldn't eat the foods you lovelike cheeseburgers or pizza. It's the mindset around these foods that are causing issues with your diet.

"If you're feeling like you need a 'cheat meal' this is a sure sign that your food habits are overly restrictive," says Rebecca Washuta, licensed dietitian nutritionist and project manager at Noom. "These types of approaches to food and weight loss usually aren't sustainable and can result in regaining the weight you've lost."

This goes back to the labels that we place on our foods. When a food is labeled as "bad," then we feel deprived from it and desire to have it for a "cheat meal." However, Washuta says it's important to "lose the label" and to not categorize any food as off-limits.

"When you learn to honor your cravings and allow yourself to mindfully enjoy the foods you love, there's no need for a cheat meal! Instead, you can find a personalized balance with all foods and still reach your wellness goals."

"Completely eliminating food groups, such as grains, dairy, or fruit can set you up for nutrient deficiencies," says Brenda Braslow, RD, MS, with MyNetDiary. "For example, eliminating grains could result in very low energy due to low carb intake and result in inadequate B vitamins and iron intake. Carbohydrates are the body's preferred energy source."

The same goes for all kinds of nutrients. Braslow points out how inadequate folic acid can cause issues with prenatal health, inadequate iron intake can lead to anemia, and eliminating fiber can cause constipation and creates a higher risk of colon cancer.

Related: This Is Why You Should Get Nutrients From Food, Not Supplements

The term is called yo-yo dieting, where you go back and forth between periods of time where you are trying a crash fad diet and periods of time where you are "eating normally." This can cause issues with one's ability to be able to read their body's nutritional needs.

"Over the years of following restrictive diets, a person can completely lose touch with internal signals of hunger and fullness, forget what healthy nutrition looks like, and end up with a poorly balanced diet because they have so many restricted foods," says Braslow. "This can lead to a cycle of weight loss and frustrating weight regain. Years of extreme weight fluctuations can be mentally difficult and lead to a higher and higher body fat percentage."

Instead, focus on these 17 Healthy Eating Habits To Start Today, According To Our Medical Experts.

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Diet Habits That Are Wrecking Your Body, According to Dietitians | Eat This Not That - Eat This, Not That

With summer fast approaching and the craziness of Covid-19 behind us (at least for a little while), it would be an understatement to say that we're excited to get out of the house and reconnect with friends and family like the good old days. But if you're like many Americans and hopped on the sourdough, banana bread, and whipped coffee pandemic food trends, you may have noticed that you've put on a couple more pounds than you have in previous yearsno big deal.

To start trimming back some fat, get outside! Walking for weight loss is highly effective, and it'll be nice to get out of the house and breathe in some fresh air. Additionally, you should consider cutting back on some of the less-than-healthy foods that likely contributed to some of your weight gain over the last year. We're not saying you need to overhaul your diet completely. Rather, you can focus on avoiding just one food that science has closely linked to weight gain: potato chips. (Related:Ugly Side Effects of Eating Potato Chips, According to Science.)

They may be delicious, but potato chips are regular culprits when it comes to gaining weight. In fact, one New England Journal of Medicine study found that potato chips were the number one food most closely linked to weight gain over a four-year period.

The Harvard researchers who conducted the study tracked the weight of over 120,000 participants over the course of four years.

On average, participants gained 3.35 pounds during this timeframe, and that four-year weight change was most strongly associated with the intake of potato chips, which they say accounted for 1.69 of those additional pounds.

It doesn't come as a surprise that a deep-fried snack food can cause weight gain:

"Like many snack foods, potato chips can be very caloric, especially if people are eating large portions of these crunchy snacks frequently," says Lauren Manaker, MS, RDN, LD, founder of Nutrition Now Counseling and author ofFueling Male Fertility.

Manaker notes that the fact that potato chips are calorie-dense isn't the only reason this snack food is linked to weight gain; it's also that most people tend to eat more than one portion.

"One serving of potato chips is equivalent to one ounce of chips, or 18 chips. As a registered dietitian, rarely have I seen people limit their chip snacking to only 18 chipsespecially if they have a family-sized bag sitting on their lap. Potato chips are an easy food to eat mindlessly, which can contribute to weight gain," she says.

And if you're pairing these chips with dip, that could further accelerate your weight gain.

"And if the chips are being used as a vessel for dips, know that many dips can be very caloric as well, and can contribute to weight gain," says Manaker.

If you give up potato chips for weight loss, there are plenty of healthy alternatives you can replace this crunchy snack with.

"Kale chips, chickpea chips, and even chicken chips can offer up a satisfying crunch with extra nutrition, too," says Manaker. (For more ideas, check out these10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians.)

If you're not ready to go cold turkey on potato chips, Manaker says that's ok considering that "potatoes are a natural source of nutrients and can be a part of a healthy diet." She recommends the following:

"Portioning out one serving at snacktime and sticking to that amount can help manage weight goals," she says, adding that "choosing baked potato chips can also be a nice alternative to fried choices." Or try these11 Best Brand Name Chips for Weight Loss.

For more healthy eating news, make sure to sign up for our newsletter!

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The #1 Food to Avoid to Lose Weight, According to a Dietitian - Eat This, Not That

Dr. Staiano said not getting ahead of weight problems at a young age, can lead to a lifetime of health problems.

NEW ORLEANS Families in this area now have an opportunity to join a program geared to help children who are overweight.

A mother said the program is changing the way they grocery shop, cook and eat, as well as opening new doors for her teenage son.

When Collin Jackson was younger, he joined a family program at Pennington Biomedical Research Center that focused on weight and a lifetime of healthful choices.

He loved it. We went. He made new friends and it ended up being fun, Yet it was geared towards a healthy lifestyle change, not only for him but the family, said Clarencia Grimes, Collins mother.

Today at 13 years of age, it shows.

I never really noticed I was getting like taller and skinnier, until it was like pointed out to me, and then I looked in the mirror and I was like, Oh, I am getting kind of skinnier, said Collin Jackson.

We know that weight is a family issue, and that everyone needs to come on board to develop healthy habits, said Dr. Amanda Staiano, an Associate Professor at Pennington Biomedical Research Center and a

Developmental Psychologist who specializes in childhood obesity.

Dr. Staiano said not getting ahead of weight problems at a young age, can lead to a lifetime of health problems. They range from:

So she is looking for 300 children in the New Orleans and Baton Rouge areas to join the Team Up program.

We know that this is really what it takes to help families to lose weight and to develop healthy habits, is to meet with their doctor, and to meet with a dietician regularly, to get the support and information that they need, said Dr. Staiano.

Team Up is for six to 15 year-olds through some of Ochsner's pediatrician clinics, but geared to full family participation.

Grimes said one of the things she learned from the program is that everyone has to be on the same menu, no matter what their weight. If you don't cook it for one, don't cook it for anybody, and if you don't buy it for one, don't buy it for anybody,

It just felt good. It was like I didn't feel singled out, Jackson said about the family eating the same meals.

Now Collin feels like he can persevere and accomplish anything, even with asthma. He is running and winning track events while laying the foundation for health and longevity.

There is a $200 compensation for those in the study.

Children will be randomly assigned to one of the 12-month programs. To qualify, children must be 6-15 and have obesity. The participants must also be current patients at one of the following locations:

The Baton Rouge Clinic AMC (Pediatrics)

The Baton Rouge Clinic Pediatrics at Industriplex

Our Lady of the Lake Childrens Health:

Greater New Orleans Area:

Ochsner Health Center Lapalco (Westside Pediatrics and Family Medicine)

Kenner Community Health Center (Access Health Louisiana)

St. Bernard Community Health Center (Access Health Louisiana)

For more information about the study or to see if your child is eligible, go toJoinTeamUp.org or call (225) 763-3194.

Many Blue Cross health plans offer a treatment benefit for children diagnosed as overweight or with obesity. To find out more about Blue Cross pediatric wellness benefits, go to bcbsla.com/healthierkids or call the number on the back of your Blue Cross ID card.

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Program helps overweight children form healthy habits to lose weight and keep it off - WWLTV.com

Should you count calories, or not count calories? It seems to be the age-old debate between medical professionals and dietitians. On the one hand, many experts will say that the quality of the food matters morefocusing on a diet full of nutritious whole foods and complex carbohydrates. While others will say that fully understanding the quantity of the food is what helps you to lose weightfocusing on counting calories and macronutrients.

However, there are quite a few experts that say focusing on the quality as well as the quantity of your food is important. And while it's easy to set a healthy plate and focus on eating nutritious foods, what does this mean in terms of counting calories? How many calories should you be eating to lose weight? (Related: 15 Underrated Weight Loss Tips That Actually Work)

First, it's important to calculate your calories based on your basal metabolic rate.

"Each person has a unique metabolism, the rate at which they burn calories," says Trista Best, MPH, RD, LD from Balance One Supplements. "This number equates to the number of calories they should consume during the day. For most healthy adults this is around 2,000 calories a day."

Although 2,000 calories a day is an average number for adults, it may be more than what your specific body will need.

"There are a number of common equations typically used, like the Mifflin St Jeor equation, which calculates your body's calorie needs based on height, weight, age, and gender," says Rachel Paul PhD, RD from CollegeNutritionist.com. "Most [calorie-counting] apps will use one of these equations. These are fairly accurate, but they're often used because they're the quickest and easiest way to get a number. However, they don't take into account a person's individual metabolism and genetics."

So how are you supposed to know what works for your body? Paul recommends finding your specific caloric needs before setting any kind of calorie deficit for weight loss.

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"A potentially more accurate way to calculate one's calorie needs would be to have them eat as they typically do without any modifications for about 7 days. At that point, we would get the average calorie intake for those days," says Paul.

Tracking a normal eating week can help to determine what your body needs in terms of calories each day. However, Paul points out that people may modify their current eating during the week because they are tracking their intake, which can make it hard to accurately measure. Be honest about the calorie intake you need for a week before creating a calorie deficit.

Once you have found that number, from there you can make a proper calorie deficit. This can be based on your weight loss goalslike how many pounds you want to lose a week.

"I recommend a small calorie deficit (250 calories, to lose around 1/2 pound per week) so that the person creates long-term habit changes, rather than any drastic, crash diet approaches that often include much bigger calorie deficits and are unsustainable," says Paul.

Best says that even a calorie deficit of 300 to 500 calories per day can be helpful for weight loss. However, Paul does not recommend to any of her clients going underneath 1,200 calories a day.

"If you know your BMR then you can adjust your calorie intake for a short period to create a calorie deficit, which can lead to weight loss," says Best. "This method should not be a long-term solution to weight loss as it is not sustainable. For weight maintenance, you'll still need to know what your metabolic rate is and stick to that number daily."

Tracking your food may not seem easy to do, which is why many nutritionists recommend using an app where searching for foods and tracking them is seamless and simple.

"Using a food and exercise calorie tracker, like MyNetDiary, is a great way to set your calorie target, then monitor your calorie intake and output through activity," says Brenda Braslow, MS, RD. "If you are not losing, you can lower your daily calorie intake goal or exercise longer or harder to achieve results."

Paul also recommends the use of an app like Lose It! to her nutrition clients. Lose It! offers a free version of their app to track calories, while the premium version allows you to set other types of goalslike macronutrient intake, and body fat percentage.

Now that you have figured out how many calories to consume in a day, here's How Many Calories To Burn Every Day, Say Experts.

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You Should Be Eating This Many Calories to Lose Weight, Say Experts - Yahoo Canada Shine On

While carbs give us energy, they are also our biggest weight-loss enemy.

Now, as versatile as a humble chapati is, do remember that it contains over 104 calories in a single serving, which may make you worry if you are concerned about the calories that you are having on a regular basis.

Secondly, the use of wheat or seldom refined flour can also make it unfavourable. So, if you are not really conscious about your choices, you may end up adding inches to your waistline.

That being said, you cannot really do without including chapati in your diet, can you? If you cannot forego this essential carb source, there are some ways you can make your chapati healthier, and most importantly, lose weight without having to give it up entirely.

We tell you about 5 healthy flour choices which will help get you closer to your weight loss goals:

More here:
Weight loss: 5 healthiest chapatis to help you lose weight faster - Times of India

Be honest: how many times have you decided to start eating healthy in order to lose some weight, only to find yourself giving up and indulging in something sweet or salty later? This is a process known as yo-yo dieting, where people try to "get healthier" by crash dieting. Then after some time, they feel hungry and deprived and give up on their health goals entirely. This common cycle is a toxic dieting belief that people commonly fall for, which is why it's important to change your mindset if you want to eat healthy every day.

For example, what if your motivation to eat healthy was more than just weight loss? While having a healthy diet can assist your body in losing some of the extra weight, eating nutritious foods regularly has all kinds of benefits for your body's health. Numerous dietitians and studies back this up, stating that if you eat healthy every day, your body's processes and functions will improve significantly, making you feel better inside and out.

Here's what exactly happens to your body when you eat healthy every day, and why you should consider shifting your mindset from always trying to lose weight to always wanting to live a happy, satisfying life. And if you're looking for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"When we focus on eating a healthy and balanced diet on a regular basis, rather than cycling through fad diets and integrating cheat days, our bodies begin craving the healthy foods we consume," Trista Best, MPH, RD, LD from Balance One Supplements. "This is because our bodies work optimally when we fuel it with food and nutrients that add to our health rather than take away from it."

Best points out that this process happens due to neuroplasticity, a process in which the brain can change habits after repeating new habits over a period of time. One study published by the journal Neural Plasticity shows how a healthy lifestyle of eating healthy and physical activity can train the brain to actually like these healthier patterns of life.

"Therefore, as we eat a healthy diet on a regular basis and experience the positive side effects from this lifestyle we will begin desiring this way of life-based largely on the changes in our brain that it produces," says Best.

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Conversely, if your body can be trained to crave healthier foods, it can also be trained to crave less unhealthy foods.

"You can actually develop a dislike for less healthy foods where they begin to 'taste more processed' or 'too salty/sugary', which helps you not crave those items as often," says Ricci-Lee Hotz, MS, RDN at A Taste of Health and Expert at Testing.com.

Here are 12 Ways to Crush Your Unhealthy Cravings for Good.

"Our bodies are like intricate factories, relying on food energy, vitamins, minerals, fluids, and antioxidants to function optimally," Brenda Braslow, MS, RD with MyNetDiary. "It is amazing how good nutrition provides all of these important components to function at tip-top level. When you eat healthy, you give your body what it needs to function well, both internally and externally."

Not only does eating a variety of nutrients healthy for your internal body, but it will also help with your outward appearance.

"Healthy nutrition can show on the exterior with healthy eyes, skin, teeth, nails, and hair," says Braslow. "Health care professionals and scientists also see that healthy nutrition shows on the inside with a healthy heart, cleaner arteries, and blood vessels, and a healthy digestive tract."

"When you eat healthy regularly, you'll likely notice a difference in many aspects of your health, including having stable and consistent energy levels, improved sleep, and better recovery from workouts," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "A healthy, well-balanced diet includes adequate macronutrients and micronutrients to help support the optimal functioning of body processes."

Every dietitian we spoke with about eating healthy said the same thingyou'll see a decrease in inflammation when you eat a healthier diet. That's because most "healthier" foods are considered anti-inflammatory, while foods that aren't as rich in nutrients are known to be inflammatory. Harvard Health points out that a diet with less processed foods will help reduce inflammation, which is closely linked to a higher risk of chronic diseases.

Here are the 30 Best Anti-Inflammatory Foods.

"Healthy meals support your digestive system and avoid bloating and discomfort and your body looks composed and slim," says Shannon Henry, RD with EZCare Clinic.

Hotz also points out how eating healthy can improve your overall gut health. A study published by Nature Metabolism looked at the gut health of 9,000 participants and found that eating a healthy diet is closely linked to a healthy gut microbiome.

No one likes to still feel hungry after eating a meal. That's why it's helpful to ensure that you include the three important macronutrients on your plate in order to feel full for a longer period of time. By ensuring that your plate has a sufficient amount of protein, fiber-rich carbs, and healthy fats, your body will feel full and satisfied for hours after enjoying your meal. That's because protein, fiber, and healthy unsaturated fats are all keys to keeping your body feeling full and your digestive tract happy.

The easiest way to ensure you are getting all of these macronutrients in your meal is by following the USDA MyPlate Guidelines straight from the Dietary Guidelines for Americans. Filling half your plate with vegetables and/or fruit, a quarter of your plate with a lean protein, and a quarter of your plate with a fiber-rich carb or whole grain (while incorporating a healthy fat, like olive oil or avocado) is the easiest way to ensure your healthy meal will keep you feeling full.

It's called nutritional psychiatry. According to Harvard Health, when you properly fuel your body with foods that will help it to function better (i.e. "premium" fuel) what you eat can directly affect your brain, which consequently affects your mood. Researchers at University of Michigan Health point out five different foods that directly affect your mood including tryptophan (turkey, dairy, nuts), magnesium (whole grains, legumes), phytonutrients (dark chocolate), omega-3 fatty acids (fish, seeds), and polyphenols (berries, coffee, wine).

Nevertheless, eating a healthier diet full of nutritious whole foods will make a huge difference in your mood throughout the day. Here areHealthy Foods Dietitians Say You Should Be Eating Every Day.

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What Happens to Your Body When You Eat Healthy Every Day | Eat This Not That - Eat This, Not That

The Pioneer Woman host Ree Drummond recently showed off her 38-pound weight loss in a viral TikTok video, which she also shared to her Instagram Stories.

Fans were thrilled to see a glowing Drummond appear on her social media accounts last weekend. Dressed in a vibrant magenta top and classic blue jeans, she revealed the (very simple) secrets behind her weight loss success and opened up about adapting a new wellness routine.

In the video voiceover, she gave some context behind the motivation to make some changes. I cant get away from food, and I love to eat. Of course, its crept up on me through the years, especially during COVID.

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So, in January, she designed a no gimmicks plan. I just cut calories, exercised more, and lifted a lot of weights, she said in the video. With a focus on getting active, building muscle, and eating more protein, Drummond is on the path to her healthiest self yet, she detailed in the videos text overlay.

Throughout the last year, fans of the celebrity chef have tuned into her Instagram Stories, which have featured Drummond on long walks around her vast ranch with her pups in tow and a True Crime podcast playing. Its clear these moments of movement have been truly beneficial in helping her reach her goals.

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Drummond stressed how critical listening to her body has been during this particular journey. She has focused on moving in ways that feel good, and has allowed herself to enjoy the foods her body craves. She captioned the video, Moving more and building muscle has been the key for me! I still love fries, though.

In the past, Drummond has also attributed her weight loss success to her rowing machine, long walks, and eating a low-carb diet.

But the number on the scale isnt the only motivating factor. Especially with her oldest daughters wedding in early May, her goal was to feel amazing from the inside out. I look better, but I feel so much betterand thats what really counts, she said in the video, adding that her new routine has left her in the same goofball spirits fans know and love, but with a lot more energy.

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Link:
Ree Drummond Just Showed Off Her 38-Pound Weight Loss in a Viral TikTok Video - Prevention.com

There has been a significant rise in the worldwide prevalence of obesity over the past 50 years. Numerous diseases, high morbidity levels, and enormous healthcare expenditures are associated with this now pandemic-level health issue.

Recently, researchers from the Obesity Research Group at the Federal University of So Paulo, Brazil, evaluated three long-term treatments designed to improve the overall quality of life for adults with obesity.

The desire to control weight is common across society, as obesity significantly affects both physical and mental health. A 2017 meta-analysis of 72 studies involving a total of more than 1 million people concluded that 42% of the general adult population were trying to lose weight while 23% were trying to maintain their current weight.

People commonly assume that obesity is linked to an imbalance between food intake and physical activity. However, many other factors contribute to weight issues. These factors include the influence of a modern lifestyle that promotes overeating and the role of fat tissue in maintaining a constant, stable, internal balance.

Earlier research has shown that the causes of obesity are multifaceted and involve genetic makeup, socioeconomic status, and cultural influences. Psychological factors contributing to obesity include depression, trauma, and emotional eating.

Healthcare practitioners commonly use cognitive behavioral therapy (CBT) as an effective intervention tool to help people with excess body weight. Focusing on behavioral modification strategies, such as taking time to savor food and chewing slowly, helps enable stimulus control and reduce the quantity of food that people consume.

The new Brazilian study, which determines the effects of different approaches to obesity treatment, appears in the journal Frontiers in Nutrition. The researchers randomly assigned a total of 98 adults with obesity to one of three groups: an education and health group, a physical exercise group, and an interdisciplinary therapy plus CBT group.

Participants in the education and health group attended lectures on health topics, while those in the physical exercise group underwent physical training. Participants in the final group received physical training, nutritional advice, and both physical and psychological therapy.

The researchers used questionnaires designed to evaluate depression and anxiety, eating behavior, and quality of life during the study. Before and after the program, the scientists also evaluated quantitative measurements, including height, weight, and body mass index (BMI), along with metabolic parameters that they obtained from blood tests.

After 30 weeks, 43 participants remained in the program. The dropout rate was lowest for the interdisciplinary group and highest for the education and health group.

The interdisciplinary group saw the greatest behavioral changes relevant to weight control. Members of this group also reported an increased quality of life and reduced symptoms of depression and emotional eating behaviors.

The authors of the study explain: [The interdisciplinary and CBT group] promoted greater behavioral changes than the other two programs in factors relevant to weight control, such as activity level and dietary intake, resulting in more weight loss. Changes in almost all the variables investigated were observed.

In addition, the authors note that [a]s expected, a positive correlation was found in all groups between changes in depression and anxiety symptoms and emotional eating behavior.

Although the study participants in the interdisciplinary plus CBT group achieved better results in perceived quality of life, quantitative body measurements, and decreased depression symptoms, the team observed no changes in hormone levels and anxiety symptoms.

Dr. Mark Hoelterhoff, a professor in clinical psychology at the University of Edinburgh in the United Kingdom, was not involved in the study. He told Medical News Today that evidence indicates that depression is not only a cause of obesity but also, possibly, a symptom of our modern diet.

Dr. Hoelterhoff agreed with the findings of the Brazilian study, saying: Exercise and healthy eating programs alone are not sufficient to manage the obesity epidemic. Successful obesity programs cannot underestimate the need to promote self-efficacy and acceptance for people trying to improve their health.

The authors of the study stress that their findings highlight the need to focus more on the roles of anxiety and inflammation in obesity. They write:

It is essential to develop more powerful strategies to address this obesity epidemic and help individuals lose weight, as well as assist them in adopting and maintain a healthy lifestyle in a toxic environment that promotes excessive food consumption.

Overall, the authors conclude that the results of the study suggest that health-related quality of life and psychological issues may be key elements in the treatment of adults with obesity, and addressing these factors may contribute to advances in clinical actions.

More here:
Tackling obesity: CBT, exercise, and education - Medical News Today

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