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Swap in beans or lentils for meat in your tacos for a healthy, plant-based twist.

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Eating a plant-based diet can certainly help you lose weight, but it doesn't always ensure weight loss. That's because your diet can technically pass as plant-based even if you're choosing less-than-healthy options.

There are a few reasons why you may not be losing weight on this type of eating plan. When you go plant-based, you're cutting down on foods like chicken, beef, eggs, yogurt, milk and fish. Aside from being animal-based, what's one thing they all have in common? Answer: These foods are all rich sources of protein.

We know protein is the most satiating macronutrient and it helps to maintain lean muscle, which in turn supports our metabolism. If your plant-based diet isn't well planned, you could be falling short on your protein intake.

Another reason has to do with what you're filling up on. Just because a food is plant-based doesn't mean it's healthy. There's no shortage of ultra-processed vegan products on the market today, and subsisting on these isn't doing your health or waistline any favors. These types of foods can be just as high in calories and full of refined grains, added sugars and unhealthy fats as their animal-based counterparts.

To help you sort the good and the bad, here are four go-to plant-based foods and three to skip.

Fill Up on These 4 Plant-Based Foods

Tempeh is high in protein and can be subbed for meat in many dishes.

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Yes, nuts and seeds are high in fat and calories, but research continues to show that they're not associated with weight gain and may actually help prevent it, as explained in a September 2019 BMJ Nutrition & Prevention study.

There are a few reasons why they're weight-friendly. First, all of the fat and calories in nuts are not absorbed by the body. A July 2012 study in The American Journal of Clinical Nutrition found that about 20 percent of the calories from fat are not absorbed when snacking on almonds.

Another reason? Nuts and seeds are rich in mono- and polyunsaturated fat and an earlier study, published February 2009 in Clinical Nutrition, found that eating meals high in these unsaturated fats led to a greater caloric burn post-meal compared to eating the same amount of calories from a meal high in saturated fat.

Tempeh is made of fermented soybeans and is one of the richest sources of plant-based protein. A half-cup serving has 17 grams of protein, according to the United States Department of Agriculture (USDA).

We know protein helps with weight loss because it is satiating and it regulates our appetite. The good news is, soy-based protein appears to be just as efficient in this area as animal-based.

A two-week clinical trial published August 2014 in The American Journal of Clinical Nutrition found there was no significant difference between eating a vegetarian diet rich in soy or a meat-based diet when it came to weight loss and appetite control.

When we hear the term "whole grains" we often think of carbohydrates, but whole grains can be a good source of plant-based protein, too.

Some whole grains are higher in protein than others. For instance, a cup of cooked barley has 3.5 grams of protein, while teff has 9 grams and buckwheat has 6, per the USDA.

Whole grains may also help with weight loss because research shows they can increase our resting metabolic rate and the amount of energy released through stool, as outlined in a February 2017 study in The American Journal of Clinical Nutrition. The study found that about 100 more calories were burned or excreted when eating whole grains versus refined grains.

Beans, peas, chickpeas and lentils are all pulses. They're also rich sources of protein and fiber a winning weight-loss duo.

A May 2016 meta-analysis in The American Journal of Clinical Nutrition reviewed 21 controlled trials and found that eating about a serving of pulses per day may lead to weight loss, even if you're not following a weight-loss diet.

Using pulses in place of meat in chili, tacos, lasagna and other meat-heavy dishes is an easy and delicious way to add them to your diet.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

3 Plant-Based Foods to Avoid if You're Trying to Lose Weight

Don't be fooled by vegan desserts.

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If you've visited the vegan section of your grocery store as of late, you probably noticed the explosion of vegan substitutes for many animal-based products, from breakfast sausages to ground beef.

But keep in mind, no matter what type of diet you're on, filling up on ultra-processed foods is never a good idea. Just because a food is vegan, like faux burgers, doesn't mean it should be a mainstay in your diet or that it'll help you lose weight.

A July 2017 study in the Journal of the American College of Cardiology found the eating a plant-based diet made up of whole foods significantly reduced the risk of coronary heart disease compared to a plant-based diet made up of less-healthy, highly processed foods.

Again, vegan is not synonymous with health or weight loss. Many vegan ice creams, cookies, cakes and pies are still high in sugar, calories and saturated fat.

Case in point: A two-thirds cup of nondairy ice cream has 320 calories, 11 grams of saturated fat and 30 grams of added sugar while the same flavor ice cream made with dairy has 340 calories, 13 grams of saturated fat and 26 grams of added sugar.

3. Some Plant-Based Yogurts

Regular, dairy-based yogurt is rich in probiotics and protein. Many plant-based yogurts also contain gut-friendly probiotics, but they tend to be light on protein. Many almond-, cashew- and oat-based yogurts can have 2 grams or less, and some brands can also pack a ton of added sugar.

Look for a yogurt that's made of soy or has added pea or faba bean protein. A good pick is one with at least 6 grams of protein per serving, similar to that of regular yogurt.

See more here:
The Best and Worst Plant-Based Foods for Weight Loss - LIVESTRONG.COM

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

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The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

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The hard truth about losing weight why speeding up your metabolism for weight loss is a myth - Business Insider India

Highlights

Festivities and weight gain go hand-in-hand. Most of us put on some extra kilos after bingeing on those appetising ladoos, barfis and other festive foods. And from the very next day, we all look for diet and detox plans that can help us flush out the toxins from the body and lose some weight easily. Same is the scenario at present when we are trying to get back in shape after a bit too much indulgence during Diwali and Bhai Dooj. While losing weight is no one-day affair, the inclusion of some detox drink in our weight loss diet can accelerate the journey and balance the metabolism for overall nourishment.

Keeping this in mind, we found you simple detox water that includes every nutrient you need to boost digestion, metabolism and detoxification; for the unversed, these factors further promote weight loss. The drink is made of tulsi (Holy basil) and ajwain (carom seeds) - both of which have extensive usage in traditional medical practice since ages.

According to the book 'Healing Foods' by DK Publishing House, tulsi is a storehouse of antioxidants that help prevent our body against free radical damages. If consumed daily, this medicinal herb may also promote metabolism and weight loss. Besides, it is enriched with immunomodulatory, antitussive and expectorant properties that help fight cough, cold and several respiratory troubles.

Also Read:5 Reasons Why You Should Sip On Tulsi Tea (Holy Basil) Everyday

There's no denying that fact that healthy gut helps promote weight loss. And ajwain since ages is known to boost gut health. It helps release gastric juices in the stomach, speeding up the process of digestion and prevents acidity and chronic gastric troubles. Alongside, it also makes for a great kadha when paired with tulsi that is deemed to fight seasonal cough and cold.

Also Read:9 Super Benefits Of Ajwain (Carom Seeds) For Hair, Skin And Health

You may include this detox drink in your everyday morning ritual for an overall healthy mind and body. But always remember, moderation is the key!

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

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Tulsi-Ajwain Water Can Be Ideal For Post-Diwali Detox And Weight Loss; How To Make It - NDTV Food

Drink this detox tea to help you burn belly fat and shed festive weight in 7 days  |  Photo Credit: iStock Images

New Delhi: For many people, the festive season is often an incredibly indulgent period of eating and drinking. However, overindulgence can cause bloating, fatigue, heartburn, breakouts, etc. Besides the toll it takes on your health, overeating can affect your ability to lose weight. Adding a natural detox tea to your diet can be beneficial, especially if youve overindulged in high-calorie foods. Detox diet plans have gained immense popularity all over the world, with many fitness enthusiasts claiming the popular trend can help with weight loss while eliminating toxins from the body. Heres a healthy detox drink - green tea - to help you shed those unwanted pounds, flush out toxins from your system, and reduce belly fat in a week.

Green tea is among the healthiest beverages widely consumed in the world. It is high in antioxidants, called catechins, that have been shown to boost weight loss. Studies suggest that these naturally occurring chemicals may rev up your metabolism and increase fat burning, which can help you lose weight. For instance, a 2008 study found that obese people who drank green tea for 12 weeks lost 7.3 pounds (3.3 kg) more weight than those who dont. Catechins, particularly epigallocatechin-3-gallate (EGCG), may boost weight loss besides providing several health benefits such as reduced inflammation, improved heart and brain health.

Green tea is considered as one of the most effective detox drinks. This is due to the fact that the active compounds in green tea support the bodys natural ability to detox. It is claimed that drinking green tea increases the enzyme activity that drives the first two phases of detoxification, supporting the liver.

Ingredients:

Preparation method:

Tip: If served cooled, you can add flavours such as mint, ginger, lemon or lime.

Green tea can be enjoyed as part of a healthy, balanced diet. Replacing high-calorie drinks such as soda and packaged juice can help reduce overall calorie intake and contribute to weight loss. Adding 2-3 cups of green tea to your daily routine may also offer protection against chronic disease. The bottom line is, a healthy diet combined with regular exercise can help you lose weight and prevent gaining harmful belly fat.

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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Drink this detox tea to help you burn belly fat and shed festive weight in 7 days - Times Now

In addition to featuring an all new Personal Assessmentwhich will help people pinpoint the changes that will power their personal weight loss success, myWW+ delivers customized content powered by a smart personalization platform that uses machine learning and AI to identify the preferences of each unique member -- the more a member engages with the content and features, the more myWW+ delivers.

"As a human-centric technology company, we know how important it is for people to have a comprehensive app experience that helps them lose weight and get healthier so they can become the best version of themselves," said Mindy Grossman, WW CEO and President. "Our myWW+ program offers a sought-after holistic wellness solution that is also highly customizable to fit your life, no matter where it takes you."

One of the newest features with myWW+ is the Weekly Check-in - a personalized, holistic view of your progress within the app. Members can now review how their week went and automatically receive a Progress Report to see the full picture related to food, activity, mindset and sleep. For the upcoming week, members create an Action Plan by selecting suggested actionable goals or creating their own. Their weekly goal will be displayed to help maintain focus throughout the week. With these new tools that digitize and customize behavioral goal-setting, people will stay engaged and on track to successfully reach their goals.

"With our expertise in behavior change, we go beyond the basics of education and guidance and offer a personalized, action-oriented approach for our members," said Gary Foster, PhD, Chief Scientific Officer, WW. "What's particularly compelling about myWW+ is that we have been able to scale behavior change like never before by taking science-based principles and translating them into digital tools to make the weight and wellness journey easier for all of our members."

In addition to understanding your progress and setting goals, myWW+ offers even more features focused on key wellness elements to make the weight loss journey easier and more successful, such as:

The app still includes popular features, such as food, water and activity trackers, the barcode scanner, and Connect - WW's members-only digital community. Access to the WW app is included with all subscription-based memberships on the myWW+ program. The program is rooted in WW's scientifically proven approach to weight loss and nutrition and grounded in the SmartPoints system and ZeroPoint foods. WW remains a category leader, having been ranked for a decade as #1 "Best for Weight Loss" by health experts in U.S. News & World Report's Best Diets rankings.

For more information, please visit http://www.ww.com.

About WW International, Inc.

WW Weight Watchers reimagined is a global wellness company powered by the world's leading commercial weight management program. We inspire millions of people to adopt healthy habits for real life. Through our engaging tech-enabled experience and face-to-face group workshops, members follow our livable and sustainable program of healthy eating, physical activity, and a helpful mindset. Leveraging more than five decades of experience in building inspired communities and our deep expertise in behavioral science, we aim to democratize wellness and to deliver wellness for all. To learn more about the WW approach to healthy living, please visit ww.com. For more information about our global business, visit our corporate website at corporate.ww.com.

For general press inquiries, contact: [emailprotected]

SOURCE WW International Inc.

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WW Launches New myWW+ with Major Enhancements to its Award-Winning App Designed to Help Make Losing Weight Easier - PRNewswire

If youre trying to lose weight, aim at eating more fibre. A high-fibre diet can increase satiety, reduce hunger, decrease overall caloric intake, promote weight loss and improve your overall health. Also Read - 6 tips to lose weight if you have an underactive thyroid

Fibre is a complex carbohydrate that cannot be digested by the human body. As it is not digested, fibre neither provides nutrients or energy, nor it holds calories. However, it promotes a healthy digestive system and helps the body remove potentially harmful waste. Also Read - Overweight and pregnant: How to manage weight gain during pregnancy

There are two main types of fibre soluble and insoluble and both are beneficial to health. Also Read - 6 high-protein, low-calorie foods that can help you lose weight without feeling hungry

Soluble fibre: This type of fibre dissolves in the stomach to form a gel-like substance, which can trap fats, sugars and cholesterol. Thus, it helps to reduce blood sugar, cholesterol levels, and even aid in weight loss.

Insoluble fibre: This type of fibre does not dissolve in your stomach. Instead it absorbs water and increases in size. Insoluble fibre helps with digestion by providing bulk and moisture to stools.

Experts recommends consuming 19 to 38 grams of dietary fibre per day, depending on gender and age. According to the U.S. Department of Agriculture (USDA), the daily fibre intake should be 25 grams per day for women and 38 grams for men. For women and men over 50, the recommended daily intake falls to 21 and 30 grams, respectively. However, many people are not eating enough fibre to meet these guidelines.

Taking a fibre supplement may help you to meet your daily fibre goals. You can find various types of fibre supplements including psyllium husk, glucomannan and inulin. These supplements come in many forms, including powders, capsules, and tablets.

However, eating whole foods is a better option to boost your fibre intake for weight loss or other health reasons. In addition to fibre, whole foods will provide a wide array of vitamins, minerals and nutrients that are not available in supplement form. Whats more, fibre-rich foods are more satiating than a supplement.

Fibre comes exclusively from plants; you wont get fibre from meat fish or animal products (including dairy). Try to get both types of fibre by consuming a wide variety of plant-based foods.

Soluble fibre is found in beans, oats, apples, carrots, barley, citrus fruits, psyllium and peas. Foods rich in insoluble fibre include nuts, beans, vegetables, potatoes, cauliflower, wheat bran and whole wheat flour.

If youre looking for a more holistic food source of fibre as alternatives to supplements, chia seeds and flaxseeds are an excellent option for you. Chia seeds are 40% fibre by weight. A 28-gram or 1-ounce serving of chia seeds contains 11 grams of fibre. Chia seeds are a good source of omega-3 fatty acids, antioxidants, iron, and calcium.

Just one tablespoon of flaxseeds can provide 3 grams of fibre. Flaxseeds are also an excellent source of omega-3 essential fatty acids and antioxidants as well as contain decent amounts of vitamin B1, and copper, magnesium, phosphorus, and selenium.

Published : November 16, 2020 3:27 pm | Updated:November 17, 2020 9:42 am

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Fibre intake for weight loss: Choose whole foods rather than supplements - TheHealthSite

Eating for weight loss can be delicious and exciting when done right, but all too often you can find yourself falling into the habit of making the same meals over and over. While there is merit to sticking to the foods you know, youre missing out on a whole world of flavors that can be integrated into your recipes which will help slim down your waist and shed those remaining pounds. In a departure from the classic weight loss staples, theres one food that nutritionists recommend you start cooking with so you can reap the benefits in your fitness results.

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Chicory, in either root or powder form, is the one ingredient you need to include in your cooking for weight loss, according to nutritionist Lisa Richards. She explains that the plant is loaded with inulin fiber which is fantastic for helping your body digest and absorb nutrients. She says, This form of fiber acts as a prebiotic, which feeds the good gut bacteria. Feeding this bacteria helps to ensure your gut health is in balance.

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Focusing on gut health is key for making sure your body is running smoothly and primed for weight loss. Richards continues, Improved gut health allows your body to properly digest and absorb nutrients, inevitably resulting in a widespread decrease in inflammation and weight loss. Inflammation, while not directly tied to the process of weight loss, will also affect the numbers on your scale, so its important to focus on treating inflammation as you try to lose weight.

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When integrating chicory into your cooking, Richards suggests adding the powder form into your regular recipes for some sneaky health benefits. She notes that chicory can also act as a delicious salad topping when mixed with cranberries and sauteed squash.

If you want to try a new side dish, consider sauteing the root with oil and some seasoning to have with your next meal. She adds that if youre looking to include more inulin fiber into your diet, onions, artichokes and asparagus are other options which can be added to your meals for the same results.

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Losing weight doesnt have to mean plain meals and repetition. While tried and true classics can be great for your body, adding chicory into your cooking is sure to diversify your meal plan and soothe your gut, making for a smooth weight loss process. Your body will thank you for providing it with ample fiber and nutrients, and will reward you with the results youre looking for!

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The Secret Ingredient You Need To Be Cooking With For Weight Loss, According To A Nutritionist: Chicory Root - SheFinds

A diabetic dance teacher who played Russian roulette with her health for a decade by reducing her insulin medication to lose weight was told by paramedics who blue lighted her to hospital that she was just hours away from dying.

Amber Dumbill, 24, who needs insulin injections for Type 1 diabetes, an autoimmune condition which prevents the body from making the hormone sending blood sugar levels sky high, started reducing her dose to control her weight developing a dangerous eating disorder called diabulimia.

A keen dancer, despite only being a size 14 at her heaviest, Amber, of Warrington, Cheshire, often performed in a leotard and tight-fitting exercise gear at school, so was constantly comparing herself to more petite girls in her class.

And, moving into student accommodation at 18, while studying musical theatre at university in Blackpool, Lancashire, she stopped taking insulin and doing finger prick tests needed to monitor her blood sugar levels causing her to shrink to a size eight.

But, six weeks into term, she woke one morning unable to get out of bed, was sick several times and called her mum, Kath, 56, who told her to phone an ambulance after she found blood spots in her vomit.

Amber, who is also a care home administrator, said: I was told Id have to wait four hours for an ambulance because I wasnt a priority, so I rang my mum again who told me to take more tests. The results were so high that when I rang 999 back and told them, they sent the ambulance straight away.

She added: By the time we got to the hospital, my lips were turning blue and one of the paramedics told me, If youd waited four hours for the first ambulance youd have been dead.

Diagnosed with Type 1 diabetes at the age of nine, by her teens Amber was already fudging her blood sugar results and taking less insulin than she should have been.

I was upset when I was first diagnosed, even though I had grown up around the condition, because my dad had type 1 diabetes, too, said Amber. Sadly he passed away six years ago, but it was unrelated to his diabetes.

My packed lunch changed overnight after the diagnosis going from white bread sandwiches and a chocolate bar to brown bread and a slimmers yoghurt, Amber continued.

It was boring and I hated not being able to eat like I used to unless I did PE, which meant I could have a chocolate bar.

By the age of 14, full of adolescent rebellion, Amber whose younger sister Mia, 20, does not have diabetes, started to defy her diabetic restrictions and, at one point, secretly ate up to 20 chocolate bars a day.

She said: As Dad was diabetic too, Id fake my blood sugar results by using his old syringe to draw a blood sample, before watering it down, so it would give a lower reading.

Looking back, I still cant believe its something I used to do and would strongly advise anybody against forging any kind of medical result.

And while her family thought her weight gain was pubescent puppy fat, she knew it was because of her chocolate binges.

My mum tried to speak to me about what was going on, but I didnt want to talk about it, she said. I felt attacked whenever she brought it up. She knew the chocolate bars she bought were disappearing, so would find new hiding places for them, but I always found them.

Everything changed when Amber read an article in her dads diabetes magazine one evening, which had been left in the bathroom.

She said: There was a story about a girl who had stopped taking her insulin to lose weight and who then went blind as a result. I ignored the bit about going blind and just thought, I can do that and still eat chocolate.'

I knew it was risky, but just thought nothing bad would happen to me, Amber added. I would look at class photos from school and hate the fact I wasnt the slimmest person in them.

Also, I was still doing ballet and having to wear a leotard and tights, so Id compare myself to the other girls. There was one at my dance class who always looked like a twig!

So, Ambers terrifying descent into diabulimia an eating disorder largely unrecognised by the medical profession began.

When a type 1 diabetic omits insulin, glucose cannot reach the cells, causing the body to burn fat as an alternative energy source which, in turn, produces an acidic by-product known as ketones which are toxic to the body, according to the support group Diabetics With Eating Disorders (DWED).

The resulting condition known as diabetic ketoacidosis (DKA) leads to dramatic weight loss, but is fatal if left untreated.

And while diabulimics describe their disorder as the perfect diet gone wrong, because without taking insulin they can eat what they want without gaining weight, it can lead to blindness, kidney damage and death.

But, even hearing that she could have died, after her hospital scare at university, did not put Amber back on track.

Instead, she started taking her insulin again, but took less than was prescribed in case she gained weight.

Her wake-up call came after a conversation with her mum, a housewife, soon after meeting her new boyfriend, Ed Martin, 24, a sale assistant, through work in 2018.

I told Mum that Ed and I had been talking about the future, she said. Wed discussed getting married and having kids.

She just turned to me and said, You wont be having any kids if you dont sort out your diabetes.

That, together with the realisation that diabetes can cause complications in pregnancy even when it is properly managed, shocked me into realising what I was doing to myself.

Since managing her diabetes properly, Amber has been living a healthy balanced life.

But she is now keen to raise awareness of diabulimia, which remains a largely hidden condition, according to DWED who claim that, by the age of 25, some 60 per cent of Type 1 diabetics will have developed an eating disorder with 40 per cent of those affected admitting to skipping insulin to lose weight.

Amber said: I am so grateful that I turned my life around before it was too late, but if telling my story stops just one person with type 1 diabetes doing what I did, it will be worth it.

Psychiatrist, Professor Khalida Ismail, who runs the UKs first diabulimia disorder clinic at Kings College Hospital in London, warns that the condition can be fatal.

He said: Diabulimia is extremely dangerous but the fear that taking insulin causes weight gain is so strong that sufferers will stop taking it to lose weight.

You can look well and have a normal body size but if you stop taking your insulin you will have very high blood sugars which can cause all those diabetes-related complications. If a person with Type 1 diabetes does not take any insulin they will die very quickly.

For more information about Diabetics With Eating Disorders see http://www.dwed.org.uk

Link:
Diabetic dancer who reduced her insulin to lose weight told by doctors she was 'hours from death' - Wales Online

11:21 16/11/2020 Compiled by Virginia Van Wyk

There are many theories around when and what one should eat in order to lose or maintain weight. One widely-accepted belief is that we must eat breakfast and that most of our daily calories should be consumed at breakfast.

This idea is backed by numerous studies, one of which concluded:High-calorie breakfast with reduced intake at dinner is beneficial and might be a useful alternative for the management of obesity and metabolic syndrome.

Ground-breaking research presented on 13 November at the American Heart Associations Scientific Sessions 2020, however, proves otherwise.

Author of the study and associate professor at John Hopkins University, Nisa M. Maruthur stated: We have wondered for a long time if when one eats during the day affects the way the body uses and stores energy.

This led Maruthur and a team of her colleagues to conduct a study investigating whether restricting meals to early in the day would facilitate weight loss.

The study involved 41 adults with a BMI that classified them as being overweight. Ninety percent of the participants were Black women who were either diabetic or prediabetic. Twenty-one of the participants were assigned to a time-restricted eating plan which limited them to eating at specific hours only, and they had to eat 80% of their daily calories before 13:00.

The remaining 20 adults ate at usual times but consumed 50% of their daily calories after 17:00. Weight and blood pressure of the participants were measured at four-week intervals.

The researchers hypothesised that participants following a time-restricted feeding pattern would lose more weight than those following a more traditional eating pattern.

Researchers were stunned by the results of the study, which found that across both groups people lost weight and their blood pressure decreased regardless of when they ate.

According to Maruthur, Most prior studies have not controlled the number of calories, so it wasnt clear if people who ate earlier just ate fewer calories. In this study, the only thing we changed was the time of day of eating.

These results prove that you wont necessarily gain weight if you were to eat bigger meals later in the day compared to eating a larger number of calories in the morning.

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Weight loss and timing of meals - does it matter? - Health24

Everyone is confused about carbs That's the conclusion of keto thought-leader and best-selling author, Dr. EricWestman,who has written a book to clear up our misconceptions about how to lose weight and still eat carbs:End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake For OptimalHealth(coming out December 15th). He teamed up with Amy Berger CNS to teach ushow to use carbs to fuel our healthy bodies and reach our weight loss goals, without having to worry about ketones.

Dr. Westman is an obesity doctor and expert who has helped patients lose over 26,000 pounds, at his Keto Medicine Clinic at Duke University and helped patients reverse conditions like type 2 diabetes, PCOS, high blood pressure, and more. He shares his advice here, and it's super simple. We each have an individual tolerance for carbs, but everyone should give up sugar.

"Each individualhas a carb threshold," explains Dr. Westman. It's knowing yours that is the key to unlocking your healthy weight loss as you allow healthy whole-grain carbs into your diet," he says. He adds that the keto diet is not unhealthy in itself, it's how you go keto that poses a potential healthrisk. "Eating carbs, in the form of vegetables and fruits, is actually healthy for you and allows you to get essential nutrients your body needs," Dr. Westman explains. "When the keto diet really took hold, there was a wave of information and, sadly, misinformation out there, and folks got confused and stopped eating carbs."

No need.The aim of Dr.Westman's new book is to put to bed the confusionabout carb consumption and how to eat carbs the right way. InEnd Your Carb Confusion, the authors share atime-tested & science-backed strategy where they explain how to find the levelof carbohydrate intake that's right for each individual.

"I've been known for my work in low-carb diets and was actually one of the early researchers who started working with Dr. Atkins when he was first studying the best way to help people lose weight, even before the Atkins Diet was published. We published it and then I taught in 18 countries. I have also studied a low-glycemic diet and a low-fat diet. It's great to see keto become so popular. The whole low-fat tend made a lot of things worse, since we now know that it's not fat that's the problem, it's sugar.

So basically everyone got the message that carbs are bad.But how low on the spectrum do you have to go?If your metabolism is okay, you can eat more carbs, or if you're young and super active and don't have a case of diabetes, high blood sugar, or metabolic syndrome, you can tolerate carbs. These areconditions keto is great for.

But there is going to be a limited audience for those who even consider doing keto.We wanted to take a broader audience who might not want to do keto because they have to give up bread and pasta etc. Instead, I want to teach them that carbs are not the bad guy, Sugar is the bad guy.The other common-sense thing to realize is that we are all different when it comes to what works. Think about it: We all have relatives and friends whocan eat carbs, so why is that. So hopefully it will explain the obvious that there are a lot of people eating carbs and they're healthy.

"I don't think everyone has to do keto to lose weight," said Dr. Westman, "but here is the knowledge Ihave from decades of doing research on the commonality of all diets that are healthy: You want to eliminate refined sugar or refined starches like bread, pasta, white rice, and all processed foods. You want to eliminate things made in a factory: like Cheetos and candy bars." Other than that, individuals have to find their own tolerance for the whole-food carbs they eat, especially when it comes to fruit and vegetables, he adds.

Dr. Westman offersguidelines to proceed with caution toward whole foods that drive up insulin. "I don't push fruits or some vegetables (like potatoes), and that has been a cause for some consternation among those who are looking for a low fat, healthy diet. You get all the nutrients you need on a low-carb diet. You can eat any kind of plant-based diet and have high fiber foods, but watch how much high-glycemic fruit you are eating in a day.

What I can give is the perspective from years of research is that ahealthy diet is one where you keep sugar low. Eating an apple is fine, as long as your metabolism is normal. My brother can eat a lot of fruit, but I can't. What I have seen it in my clinic is that the diet that works for one person is not great for another. You will get some natural sugar in an apple, but keep in mind that a medium-sized apple has about20 grams of sugar, so you may not want to eat five apples a day.

"We look at the context of an entire dietary pattern, exclusive of sugar, refined carbs or candy. But then you meet someone who can eat all carbs they want and stay slim.There are a lot of individual differences and the optimal diet for your health will depend upon matching the carbohydrate level to your metabolism. Now people think you have to moderate carbs more than you do fats, but that is a new view.

"The other part of the book is to make it simple, sowe don't ask people to count the fiber grams and the sugars and the fat grams. I don't think there is a science to say you need to do that. There are a lot of ways to eat healthily and lose weight.

"Sugar addiction is real. A lot of people can eat sugar and drink alcohol but others can't," he explains."I follow a low-carb diet because it's tasty and it works. The research showed me this. I have found that for some people it's harder to give up carbs than cigarettes. Sometimes I wish that sugar was smelly because that would up the pressure to not have it.

"I have seen people get bariatric surgery because they can't get rid of the sugar. I want people to get the message that losing weight is not about the fat you eat, it's about the carbs you eat. You don't have to do keto to be healthy in general. You just have to quit sugar."

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You Don't Have to Go Keto to Lose Weight, Says This Diet Expert - The Beet

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