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If youve noticed youve put on the quarantine 15 its OK, its expected, says Dr. Taz Bhatia an immune support and wellness physician. Losing weight, it's not just about looking in the mirror and trying to look fantastic, she explains. It's really more about your overall health.

To look and feel good, Bhatia recommends ditching the comfort foods and reorganizing your refrigerator to include healthy foods like: lean proteins and vegetables.

She also emphasizes the importance of movement. The real secret to weight loss is that we need to move throughout the day, Bhatia says. Instead of putting in a full hour of a hardcore workout, try exercising three times a day for 30 minutes.

Check out the video above for more tips.

TAZ BHATIA: Hi, there. I'm Dr. Taz. I'm an integrative and board-certified wellness physician. If you gained some weight over the quarantine, don't worry. You are not alone. And honestly, it's expected after everything we've all been going through. I'm here today to talk about weight gain and some easy ways for us all to lose that quarantine weight.

Here's my first tip-- it's time to ditch those comfort foods. You know the foods I'm talking about-- Oreos, Spam, potato chips, Pop Tarts, you name it. But when we're stressed and upset, those are the things we naturally run back to. Here's what you'd like your refrigerator to look like. I would start by organizing it by category. That's the easiest way to think about food.

So have a shelf dedicated to your lean proteins. This could be things like turkey slices, chicken breast. The next shelf can be devoted to fiber. We also want a lot of vegetables, broccoli, cauliflower, kale. All of those different vegetables provide us with fiber that's going to keep us healthy and keep us full. And then the next shelf down, let's think about our healthy fats. And in this case, I'm talking about avocados, some cheese, full fat milk. Those type of things could be sitting near as well.

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The key to weight loss is constant movement. And many people think that they need to move for one hour, work really hard, and they're done. But the real secret to weight loss is that we need to move throughout the day. So even if you schedule 20 to 30 minute bursts maybe three times a day, and that could be getting up, walking around your house, running around your house or on a neighborhood street, that's going to make a difference and you're doing it throughout the day, rather than just dedicating that one hour of a full day to a workout.

Fasting creates clear boundaries. This is when you're allowed to eat, this is when you're not allowed to eat. So I love using intermittent fasting when you're trying to jumpstart your weight loss. I often advise starting with at least a 12-hour fast then graduate to a 14-hour fast. And ultimately, we know weight loss happens when there's a 16-hour fast. It's always a good idea to run any changes to your diet and exercise plan by your doctor.

My next tip is all about balancing your digestion, and one of the ways you can balance your digestion and then lose weight is by adding in gut-friendly foods. I'm talking about foods that balanced gut bacteria. These are going to be things like bone broth, non-dairy kefir, yogurt, fermented vegetables. All of these add all this great bacteria into the gut and help, in turn, to balance the gut and really alter and improve our metabolic rate.

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5 things that can help you shed the quarantine weight - Yahoo Lifestyle

The coronavirus pandemic has pushed health to the forefront of many peoples minds. And while the best way to avoid COVID-19 is not to catch the virus in the first place, were starting to understand why some people become seriously ill with the disease while others have only mild or no symptoms.

Age and frailty are the most important risk factors for severe COVID-19, but data from our COVID Symptom Study app, used by nearly four million people, has shown that diet-related conditions, such as obesity, heart disease and type 2 diabetes, are significant risk factors for ending up in hospital with the disease.

In the UK, around one in three adults are obese and many more are overweight. In the US, around two in five adults and nearly one in five children are obese. From generalised government nutritional guidelines to Instagram-worthy fad diets, theres no end of advice on how to lose weight. Clearly, it isnt working.

This is a complex problem to unpick. Factors such as sex, ethnicity, socioeconomic status and availability of healthy food all play a part. But on an individual level, we still understand relatively little about how each person should eat to optimise their health and weight.

In search of answers, our research team at Kings College London together with our colleagues at Massachusetts General Hospital, Stanford University and health science company ZOE launched PREDICT, the largest ongoing nutritional study of its kind in the world. Our first results have now been published in Nature Medicine.

PREDICT-1, the first phase of the PREDICT research programme, involved more than 1,000 adults (including hundreds of pairs of twins) who were continuously monitored for two weeks to discover how they respond to different foods.

Participants had an initial set-up day in hospital for detailed blood measurements and testing of responses after eating carefully designed set meals. They then carried out the rest of the study at home, following a schedule of set meals and their own free choice of foods. We measured a wide range of markers of nutritional responses and health from blood glucose, fat, insulin and inflammation levels to exercise, sleep and gut bacteria (microbiome) diversity.

This kind of detailed, ongoing analysis was made possible through the use of wearable technologies. These included continuous blood glucose monitors and digital activity trackers, which meant we could keep track of our participants blood sugar and activity levels 24/7. Simple finger-prick blood tests also allowed us to measure their blood fat levels on a regular basis.

All these measurements added up to millions of datapoints, which needed to be analysed with sophisticated machine learning techniques (a type of artificial intelligence) in order to spot patterns and make predictions.

The first thing we noticed was the wide variation in individual insulin, blood sugar and blood fat responses to the same meals, even for identical twins. For example, one twin might have healthy responses to eating carbohydrates but not fat, while the other twin is the opposite. Straight away, this tells us that we are all unique and that there is no perfect diet or correct way to eat that will work for everyone.

The observation that genetics only plays a minor role in determining how we respond to food also tells us that simple genetic tests claiming to determine the right diet for your genes are ineffective and misleading. Curiously, identical twins only shared around a third of the same gut microbe species, which may help to explain some of the variation in nutritional responses and also points towards an opportunity to improve health and weight by manipulating the microbiome.

We also discovered that the timing of meals affects nutritional responses in a personalised way. The same meal at breakfast caused a different nutritional response in some people when eaten for lunch. But in other people there was no difference, busting the myth that there are correct mealtimes that will work for all.

Another surprise was finding that the composition of meals in terms of calories, fat, carbohydrates, proteins and fibre (macronutrients or macros) also had a highly individualised effect on nutritional responses. Some people handle carbs better than fat, for example, while others have the opposite response. So prescriptive diets based on fixed calorie counts or macronutrient ratios are too simplistic and will not work for everyone.

However, despite the wide variability between participants, each persons own responses to identical meals eaten at the same times on different days were remarkably consistent. This makes it possible to predict how someone might respond to any food based on knowledge of their underlying metabolism.

Intriguingly, we found that the levels of inflammatory molecules in the blood varied by up to tenfold, even in seemingly healthy people, and that a rise in these inflammation markers was linked to having unhealthy responses to fat.

We use the term dietary inflammation to refer to these unhealthy metabolic effects that are triggered after eating. Repeatedly experiencing dietary inflammation brought on by excessive blood sugar and fat responses is linked with an increased risk of conditions such as heart disease, type 2 diabetes, non-alcoholic fatty liver disease and obesity.

On a more positive note, our findings suggest that it might be possible to improve weight management and long-term health by eating in a more personalised way designed to avoid triggering unhealthy inflammatory responses after meals.

When it comes to weight, weve traditionally put a huge emphasis on factors we have no control over, especially genetics. The fact is, while genetics plays a role, many more important factors affect how our metabolism, weight and health. Its time to move away from overly generalised guidelines, fad diets and one-size-fits-all plans and develop more personalised, scientific approaches to nutrition that understand and work together with our bodies, not against them.

Tim Spector, Professor of Genetic Epidemiology, Kings College London

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Why fad diets for weight loss and health dont work, according to science - iNews

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This article was exclusively written forThe European Sting by Ms. Gabriella Gomar, a second year medical student at Faculdades Pequeno Prncipe in Curitiba, Brazil.She is affiliated to the International Federation of Medical Students Associations (IFMSA), cordial partner of The Sting. The opinions expressed in this piece belong strictly to the writer and do not necessarily reflect IFMSAs view on the topic, nor The European Stings one.

Now a days, with the Coronavirus pandemic and the number of deaths because of it (that now is above 180 thousand), is dificult to maintain the mental health. Infectious diseases have an immense influence on mental health, because the population is often thinking about it and its consequences. A lot of people are developing psychological problems, such as anxiety, fear, depression, distress and insomnia. And that is why people need to calm down and do things to lessen the burden, although this is not a simple work.

The activities in grand part of the world are being developted online. Therapy and psychological sessions should happening online by platforms of comunication as well, because some people really need mental support, specially in this conditions. Therefore, local governments should develop psychological interventions to help the population to reassure and continue living as good as possible, within the situation we are all going through. Besides that, it is essential that people do not stay all day lying or sitting wearing pijamas, because their mind needs to understand that the individual is awake. Read books (and not just the noticiary), study, cook, clean the house, develop awareness campaings, spend time with family, take care of yourself and separe things for donation. These are simple actions that could be done to help when isolating. Moreover, it is better than staying at bed all day during this time.

Physical exercise is relevant in this pandemic context for all ages, because it maintains the individuals body active, help muscles and increase blood circulation. Also reduce high blood pressure, can help to lose weight and reduce the risk of heart diseases, stroke, diabetes, and cancers conditions that normally increase susceptibility to COVID-19. Exercising is very important for mental helth, because can reduce the level of depression, cognitive decline and improve overall feelings. Even who is not into exercising regularly, should use this time to discover which exercises like to practice it during the isolation time. For these and more reasons, the World Health Organization (WHO) reccomends imensly that people practice physical exercise.

In this pandemic, children of all ages could express irritability and anger. What can parents do in this situation? They should be honest with their children, explaining the situation in a way that they can understand. Parents can use ludic and creative activities to help them in expressing themselves and have something to do. They also should be model for their children, and that is one more reason for them to manage their own stressors. The socio-economic aspect can influence on mental health of people, therefore the goverment of various countries can help their population with food and health condition, and this will influence on mental health too. In this pandemic, it is essential that population recognizes the importance of mental health for everybody, studying about and valuing it. This come together with having empaty, helping others too.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/32202646

https://covid19.who.int/

https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathomephysical-activity

http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/news/news/2020/3/mental-health-and-psychological-resilience-during-the-covid-19-pandemic

About the author

Gabriella Gomar is a second year medical student at Faculdades Pequeno Prncipe in Curitiba, and member of the local Standing Committee on Human Rights and Peace (SCORP) of IFMSA Brazil. She is interested in discovering more about the COVID-19, and also in undestanding peoples mind in this cenary. Now a days, she has classes at home and continues doing scientifical researches, reading articles and the worldwide news. She hopes Brazil and all the world get over this soon, and believes on scientific community studies. Personally, she is helping people as she can, with her knowledge and possibilities.

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Pandemic and mental health: what to do in this context? - The European Sting

Pawanmuktasana: Practice this yoga asana every day to get rid of belly fat, relieve constipation  |  Photo Credit: iStock Images

New Delhi: Practicing yoga every day is associated with several health benefits. Yoga can reduce stress levels, help you lose weight, and lower your risk of chronic conditions. Yoga can help overcome overeating or binge eating, which can lead to a number of negative health consequences, including weight gain. Eating too many calories than you need can promote excess belly fat. Yoga asanas such as Pawanmuktasana or Wind-Relieving Pose can help relax the mind and the body. It is also one of the best asanas to burn belly fat.

While there are many factors that can make you binge eat, youre more likely to overeat if youre stressed or anxious. Extreme calorie restriction to lose weight can also trigger binge eating. Whether youre finding it hard to get rid of stubbornbelly fat or put a brake on overeating, adding Pawanmuktasana, also known as Gas Release Pose, to your daily routine can work wonders onyour body and mind - it will help reduce binge eating, improve mental health, promote regular bowel movements, aid weight loss.

Tip: As you exhale, make sure that you tighten the grip of your hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.

A word of caution: You should avoid doing this yoga pose if you have any of the following health issues - high blood pressure, hyperacidity, hernia, slip disc, heart problem, testicular disorder, neck and back issues. Women are advised to refrain from practicing Pawanmuktasana during pregnancy and menstruation.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Pawanmuktasana: Practice this yoga asana every day to get rid of belly fat, relieve constipation - Times Now

Skincare: The juice needs to be prepared with spinach, honey, some seeds and berries

If you have been longing a naturally glowing and vibrant-looking skin, then you have landed just at the right place. Dr Kiran Lohia, in one of her recent posts on Instagram, shared a unique "7-juice recipe" which can help you have a healthy skin and hair. The juice is made with some all-natural kitchen ingredients like honey, spinach, pomegranate, etc, each of which can provide your skin and hair with antioxidants and essential vitamins and minerals. To get best results from the juice, have it every morning before food, suggests Dr Lohia.

The seven ingredients that the juice needs for preparation are

To prepare the juice, you need to add all the ingredients in a blender, along with a liquid base of your choice. The base drink could be coconut water on days you want to feel lighter, or almond milk for day you feel like having something creamier.

Also read:This All-Natural Post Workout Drink Can Also Help You With Weight Loss: Know All About It

1. Spinach: The drink needs to be prepared with a handful of spinach leaves. This leafy green vegetable is rich in Vitamin A, Vitamin C and iron, which can provide anti-ageing benefits and help in skin rejuvenation. These nutrients can also be beneficial for hair health.

2. Seed mix: Apart from chia, sesame and sunflower seeds, you can also add pumpkin seeds, recommends Dr Lohia. You can prepare a seed mixture in advance, and add one tbsp of it while making drink. It will provide you with fibre, omega-3 fatty acids, calcium, iron and zinc. The seeds can help in reducing glycemic index load of the drink and also provide you with non-dairy source of calcium. Dairy products have been found to trigger acne in many.

3. Berry mixture: Blueberries, cranberries, amla and some goji berries (if possible) can provide you with good amount of Vitamin C and antioxidants that can help in delaying ageing and rejuvenate it naturally. You need to take a handful of a mixture of these berries to prepare the juice.

Also read:Can Dried Cranberries Help You Lose Weight? Nutritionist Explains

4. Pomegranate: Take seeds from half a pomegranate. The fruit contains antioxidants and punic acid, helps in reducing inflammation on the skin and also preventing inflammatory skin conditions like acne or rosacea.

5. Citrus fruit which is in season: Mosambi or sweet lemon is Dr Lohia's favourite, as she reveals in the post. Add juice from half a citrus fruit for a dash of Vitamin C that can give you a radiant skin.

Citrus fruits are a rich source of Vitamin CPhoto Credit: iStock

6. Honey: One tbsp of honey is all you need. Not only will it give the drink a sweet taste, it will help in easing digestion and will offer some anti-bacterial benefits.

7. Unripe banana: For the juice, you need one whole unripe banana. It will provide with probiotic and digestive assistance. According to the The Gut-Skin Axis theory, there is a proven and strong correlation between gastrointestinal health and skin health.

Also read:Is It Healthy To Eat Bananas With Milk? Here's The Answer From Our Expert

Try this drink today if you want a naturally glowing and younger-looking skin, and healthy hair!

(Dr Kiran Lohiya is a dermatologist at Isya Aesthetics)

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 informatio

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Skincare: Prepare This Juice To Rejuvenate Your Skin And Hair Naturally - NDTV

NBA fans scoffed and chuckled last week when Denver Nuggets president of basketball operations Tim Connelly said that Nikola Jokic, his prized big man known for his amorphously mountainous shape almost as much as his transcendent skill and precision, looked like a new man in a photo that Jokic sent over from quarantine.

"He's beach ready. He has abs," Connelly told Altitude Sports Radio. "He showed up in great shape. He's sitting there. He sent me a picture. No shirt on. He's got abs. I've never seen him have abs before."

Front office execs have a tendency to overstate players' improvements, whether physical or on the court, so most understandably took Connelly's comments with a grain of salt -- and perhaps a side of french fries. But, lo and behold, the man was not lying. Photos and video have come in from Serbia, where Jokic has apparently been doing some serious work on his body. He showed up at an event in Belgrade looking like a svelte GQ model.

Now, before you start googling "Jokic liposuction South Beach Diet," keep in mind that the wheels for this transformation were set in motion long ago. Jokic said in February that he had lost 20-25 pounds during the season through diet and exercise, and his weight loss coincided with the upward trajectory of his play -- he averaged 25.5 points, 10 rebounds and 7.2 assists on 64 percent shooting in the month of February.

It's natural to assume the weight loss will help him on the court -- most players experience increased athleticism and quickness when they shed significant pounds -- but Jokic's game is so unique that it begs the question of whether it could negatively impact his game.

Jokic himself told ESPN's Ohm Youngmisuk last year that he preferred playing around 275-280 pounds (he looks lighter than that now), and he confounded NBA fans by playing an incredible 64 minutes in a four-overtime Game 3 loss to the Blazers in last year's Western Conference semifinals. Jokic put up 33 points, 18 rebounds and 14 assists in the game, silencing any critics claiming that he was out of shape.

"To be honest, I like to be a little bit heavier like how I am right now," Jokic told ESPN. "I was lighter than this, say 15 pounds. But I didn't feel right. Because the guys are pushing me, I was not that heavy, I was light. I just needed a little bit more weight to keep up with those guys."

Given his size and unique skill set, Jokic uses his body as well as anyone in the league to get and hold position, whether it's in the post as he surgically slices apart defenses with his passing or when he's boxing out opponents for one of his patented one-handed, flat-footed rebounds. You just can't get around the guy.

Just watch how he bulldozes 250-pound Washington Wizards center Thomas Bryant on his way to an easy basket.

Or how he completely swallows Dallas Mavericks wing Courtney Lee on this screen, freeing up Jamal Murray for a wide-open jumper.

It's fair to at least question whether significant weight loss would actually hurt the things that Jokic does so well on the court.

Cleveland Cavaliers forward Kevin Love experienced a statistical drop after shedding weight, and later admitted that he "got too skinny" and vowed to put on more muscle. Conversely, Toronto Raptors center Marc Gasol has excelled since losing a significant amount of weight, so these things obviously depend on each individual player.

There's no guarantee that Jokic will continue to lose weight or that his game won't be positively affected by being more mobile and active, but let's just say that slimmer isn't necessarily better when it comes to his particular style of play.

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Nuggets All-Star Nikola Jokic appears to have lost a lot of weight, but is that good for his game? - CBS Sports

Philadelphia, Pennsylvania, USA, Jun. 13, 2020 (Wired Release) Investigating-Reviews: In the news, reports are showing there is a profound connection between sound sleep and fat loss. There are also many new reports about leptin resistance and how it affects weight loss. With that being reported new information was published explaining how tinnitus may be a side effect of obesity as well. Investigating Reviews takes a look into the latest information pertaining to these subjects. The new information also examines natural supplements like Sonus Complete, Resurge, LeptoConnect and Leptitox. References to specific reviews online are included to guide individuals directly to the best sources to learn more about these new supplements and how they work.

Deep Sleep and Weight Loss What Is The Connection?

Individuals who lack adequate sleep indeed show they produce less leptin. Leptin is hormone that lets your body know when it is time to stop eating and that the individual is now full.

Excess Ghrelin hormone is produced as well with lack of proper deep sleep.

The hormone Ghrelin lets your body know when to keep eating. It has also been shown that sleep deprivation can increase the appetite. This happens because the body produces an excess of cortisol. According to the report Resurge Reviews ALERT, Deep sleep is important to how the body functions and how the body is able to operate at peak efficiency because many people sleep poorly for a number of reasons. This can throw off their entire morning and make them feel tired, lethargic, and unmotivated for the entire day.

Calorie Burning Happens Greatest During Sleep:

It is now a fact that sleep or lack of sleep has a direct connection to fat burning. The website Steemit has an in-depth Resurge Supplement Reviews article on the subject of Shallow Sleep syndrome. It says by reducing Shallow Sleep the body can get the needed deep sleep to finally burn fat. Individuals burn many more calories when sleeping compared to simply resting and that is amazing to know. The sleep cycle showing the most calorie burning is called the REM cycle or better known as the Rapid Eye Movement sleep cycle. It is a proven fact that the brain is most active during the REM stage of sleep. Other thorough studies point out that brain activity is always more active in REM sleep.

It has also been shown that there are different types of fats. Brown fats have major metabolic benefits. Deep sleep produces the metabolic beneficial fats within the body.

The new article Resurge Reviews THIS May Change Your Mind! Reads, People do not lose weight the way they should because they are not getting enough sleep or are not sleeping deeply enough. They are losing out on the rejuvenating power of sleep, and their body is not recovering from the events of the day due to lack of sleep and this supplement may benefit users.

Weight Loss and Leptin Rsistance Findings:

Certain Leptin Supplements like shown from the new LeptoConnect Reviews report can help individuals lose weight. Many leptin supplements do not contain Leptin. What these supplements contain are a blend of certain ingredients to help with leptin levels.

Leptoconnect Ingredient List:

The Pygeum Africanum

Reishi mushroom

Maitake mushroom

Shiitake mushroom

Graviola Leaves

Cats Claw

Zinc

Vitamin E

Vitamin B6

Red Raspberries

Green Tea

Copper

Another new Leptin supplement is Leptitox Nutrition. Consumers that want to learn more about how this product works can find the information at Leptitox Reviews Critical Details Uncovered.

This formula Ingredients are Listed Below:

Beta-hydroxybutyrate

Green tea extract

Alfalfa

Garcinia Cambogia

Jujube

Caffeine

Barberry

Grape seed

In times of fasting, leptin levels decrease. This hormone communicates with the brain. It is often referred to as the hunger hormone. Leptitox and LeptoConnect supplements produce the same effect through supplementation.

Tinnitus Symptoms in Obese People:

Why it is that individuals that are overweight often experience tinnitus? High blood pressure may be the culprit. It shows a definite correlation between obesity and tinnitus symptoms related to cardiovascular issues.

Many times, tinnitus will not require medical treatment because the symptoms are off and on. There may not be a cure for tinnitus but certain supplements are showing they may help people as they continue losing weight. Sonus Complete Reviews show this supplement is a well-researched product and has a specific foundation for targeting tinnitus symptoms. It is safe to consume because there are no known negative side effects.

Report References:

Resurge Reviews – THIS May Change Your Mind!

https://utah.instructure.com/eportfolios/30012/Home/Resurge_Reviews_ALERT_Important_Info_Now_Published

Leptitox Reviews – Critical Details Uncovered

https://apnews.com/b57eb9c69338a09e94d7cad218429129

https://apnews.com/c571771a7296dff590ca991f3db71ef6

https://apnews.com/63f446bd8c17319b909938fc099cdfc1

https://s3.amazonaws.com/resurge-supplement-reviews/index.html

This content has been published by Investigating-Reviews Company.

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Sound Sleep for Weight Loss Pills Leptin Resistance and Obese Tinnitus Side Effects Supplement Report Published by Investigating-Reviews -...

Nutritionists said, what kind of candy can be useful during human attempts to lose weight. At the same time the Spanish experts point to the need to observe moderation in the use of such products.

If there need to lose weight, nutritionists always recommend the first thing to eliminate from the diet sweet treats and sugar. Simultaneously, a complete rejection of sweets can act as a stress factor, adversely affecting the hormones and preventing the real weight loss. If you wish to enjoy desserts you can try chocolate, but the cocoa content there should be not below 70%. Fruit can act as a source of sweet carbohydrates. It is best to consume raisins, dried apricots, cherries and dates. They satisfy the bodys need for sweet, containing the many vitamins and antioxidants.

You may also want to add in the diet of home-made Apple pie with gelatin. In summer, a good solution would be the smoothies with fruit and yogurt.

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Nutritionists listed helpful during weight loss sweets - The Times Hub

The keto diet involves eating as little as 20 grams of carbohydrates a day, which is less than a tenth of the recommended daily intake for women.

But unlike other low-carb diets such as the Atkins and paleo plans which put an emphasis on protein, the keto plan focuses on increasing your fat intake.

With carbs usually being the main source of your bodys energy, a diet that doesnt include enough will lead to the body finding energy elsewhere, by using up stores in the liver and even the muscles.

But doing this on an ongoing basis can lead to ketosis, where the body uses fat and protein to create ketone bodies in the liver; this is often seen as the goal for those following the diet, but its incredibly hard to maintain and not without its side effects.

READ MORE:Keto diet: Best snacks to help lose weight fast

Though some studies have suggested the keto diet plan can be good for heart health, this could simply be down to the resulting weight loss that can ease some of the strain on the heart.

In fact, Consultant Dietitian Maeve Hanan believes the keto diet could have a negative effect on your health.

The expert, who has written extensively on health for The Food Medic website as well as in her own book, Your No-Nonsense Guide to Eating Well (out this month)has warned of the potential downsides of the keto plan.

As well as worrying that the restrictive diet could lead to an unhealthy relationship with food, Hanan cautioned that the high fat, low-carb nature of the plan could pose a health risk for some people.

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A low intake of wholegrains, a more restricted intake of fruit and vegetables and a higher intake of saturated fat may lead to a higher risk of constipation, bowel cancer and heart disease over time, Maeve explained.

Higher-carb vegetables such as potatoes, squashes and carrots are all out of bounds on the diet plan, which prioritises low-carb options such as broccoli, kale, spinach and mushrooms.

Grains and foods such as pasta and couscous are also off limits in the restrictive plan, as well as beans, peas, lentils and chickpeas.

Even fruit is discouraged, with food such as butter, oils, avocados, chicken, eggs and cheese on the menu instead, in order to up your fat intake.

Maeve also warns that the diet can have a serious effect on your energy levels - which may affect your workouts.

Carbs are the main fuel for our brain and body, and a keto diet can lead to a very low energy intake which could lead to burning muscle for energy and reduced exercise performance, explained Maeve.

Theres even a condition thats known as "keto flu", caused by the restrictive nature of the high fat plan.

The phenomenon can cause symptoms such as tiredness, headaches, diarrhoea, cramps, and weakness.

But Maeve is especially wary of the keto plan when it comes to women who are looking to lose weight, as it could have much wider health implications.

It can contribute to triggering a type of 'starvation mode' called relative energy deficiency in sports (RED-S), Maeve noted, which is most likely to occur in active women who don't consume enough calories - this can lead to issues with fertility, the immune system, bone health and more.

Similarly, there is research emerging that a very low carbohydrate intake (such as the keto diet) may disrupt hormonal function for pre-menopausal women.

Any new diet that involves cutting out food groups or significantly reducing calories should be talked through with a professional first to ensure its right for you, and that it's not going to interfere with any medical conditions or health worries.

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Keto diet: Expert warns that the low-carb diet could pose surprising health risks - Express

MOST people think losing weight involves sticking to a rigorous diet and ditching the food you love.

However, blitzing body fat doesn't need to be as taxing as this, according to medics and dietitians.

1

In recent weeks, countless experts have been encouraging slimmers to try intuitive eating if they want to trim down.

As Dr Sarah Jarvis, GP and Clinical Director of Patientaccess.com, tells us: "Intuitive eating is about rejecting the diet mentality, recognising your hunger (and taking notice when youre full), respecting your body and learning not to use food as a coping mechanism.

"It also means no foods are off limits, and many people worry that if they let go of control, they will end up gaining more weight.

"But intuitive eating is also about learning to value your body and the foods that make it feel good."

Intuitive eating is also about learning to value your body and the foods that make it feel good

The eating plan was developed in the Nineties by two American dietitians based on their experiences of working with overweight people, and the growing popularity of the non-diet movement.

And a recent review of about 25 studies showed that people following intuitive eating generally weigh less than those following restrictive diets.

According to the British Heart Foundation (BHF), there are ten basic principles slimmers need to know if they're following intuitive eating...

Intuitive eating is all about rejecting diets, constraints or schedules that surround food and learning to listen to the body.

Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently.

It is all about eating when your body tells you that youre hungry and stopping eating when you are full.

Learning to honour this biological signal sets the stage for rebuilding trust in yourself and in food.

No foods are off limits. Allowing yourself to have the foods banned by restrictive diets removes any guilt you might feel about eating them.

And when its no longer forbidden, the food may not seem so appealing.

"Eating what you actually want can mean you feel more satisfied with your meal if you deny yourself, you might go on to have unhealthy snacks anyway," say the BHF.

How to work out if you're a healthy weight

The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

The BMI calculation divides an adult's weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.

For most adults, an ideal BMI is in the 18.5 to 24.9 range.

For children and young people aged2 to 18, the BMIcalculation takes into account age and gender as well as height and weight.

If your BMI is:

If you want to calculate your BMI, you can try the NHS'healthy weight calculator.

Source: NHS

We've all experienced that feeling off guilt after we've dived into the biscuit tin or helped ourselves to another slice of cake.

Be aware of and challenge internal negative thoughts that categorise foods as good or bad and lead to feelings of failure or guilt when you cant stick to a diet plan.

Think before you eat. Tune into your hunger levels, and only eat when you are hungry.

Pause during the meal to think about how it tastes and how full you are.

Stop eating when you are comfortably full, even if that means leaving food on the plate or saying no to dessert.

Dont eat while you are in the car, rushing to an appointment or distracted (whether its by television, work or something else).

Studies show that people who eat while doing something else are likely to eat more, either at the time or at their next meal.

Concentrate on your food while you are eating so you can appreciate and enjoy it.

From moments of stress to times you're feeling sad and lonely - we're all guilty of using food to deal with our emotions from time-to-time.

However, while it might offer a short-term fix, it doesnt resolve the problem and it certainly won't help when it comes to your waistline.

The BHF say: "Find another way of dealing with the emotion whether its going for a walk, or trying to fix the issues that are causing negative emotions."

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source:NHS

Letting go of unrealistic expectations of body image, will help you keep on track with your weight loss journey.

In particular, accepting and respecting your body at every size will help you to feel better and make choices about food and exercise that are logical, rather than emotional.

Often find yourself setting targets to burn a certain amount of calories in one gym session?

Well, if you're trying intuitive eating, experts say you should be focusing on how exercise makes you feel rather than the amount of calories it is burning.

"Choose something you enjoy, whether its dancing, walking, running, gardening or team games, rather than forcing yourself to do something you dont enjoy," say the BHF.

Lastly, those behind intuitive eating encourage slimmers to pick meals and snacks that are nutritious, but also satisfying and tasty.

And remember that one slip does not mean a fall.

One meal or one day where you dont eat particularly healthily wont make a difference in the long term its what happens on most days that matters.

Dr Jarvis credits intuitive eating for helping people to lose weight - as it removes the obsession with food and the cycle of yo-yo dieting.

She said: "Many factors have contributed to the rising levels of obesity in the UK.

"Among them are ever-rising levels of ultra-processed foods and unhealthy carbs; increasing portion size; grazing between meals and mindless eating while were not concentrating on our food.

"But our obsession with food and the cycle of yo-yo dieting many people go through plays a major part too.

Fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for

"Intuitive eating isnt for everyone but I often discuss it with patients. If they feel it is right for them, I encourage them to try it, often with real success."

On the other hand, fitness expert Graeme Tomlinson cautions that intuitive eating could leading to slimmers overeating.

He wrote on Instagram: "Of course one can lose fat whilst following intuitive eating structures.

"But in doing so, fat loss becomes much harder to predict when enjoyment of calorie dense food is left unaccounted for.

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"By listening to our desire, it is highly likely that we will consume favourite foods in excessive quantities."

He added that people should instead control their calorie intake if they want to lose weight.

He said: "Whilst calorie counting is not the only way to lose fat, it is the closest mechanism to the principles of calorie balance - which is fundamental to fat loss/gain."

Continue reading here:
Intuitive eating can help burn fat the 10 diet principles to know - The Irish Sun

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