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When embarking on a weight loss journey, there are plenty of options when it comes to diets to follow, from Mediterranean and DASH approaches to keto and macro tracking. The biggest question: Which one should you follow? Recent research in The BMJ suggests it doesnt actually matter what diet you embrace, since most of them will provide resultsbut theres a catch.

Researchers compared 17 diets that were studied in 121 nutrition trials, totaling nearly 22,000 participants. They found that all diets had some effect on reducing weight and lowering blood pressure over the initial six months.

Low-carb and low-fat options had about the same modest results on weight, but the latter is slightly more beneficial in regards to blood pressure, the study noted. The diets with the most weight reduction were Atkins, DASH, and Zone, but none of the diets significantly improved levels of HDL (good) cholesterol.

The most notable conclusion, though, is that while most diets that changed macronutrient distributions showed some degree of weight loss and improvements in blood pressure at the six-month mark, those effects largely disappeared a year after the diets start.

Does this mean the takeaway here is that you shouldnt even give weight loss and blood pressure management a shot, since youll be back to square one anyway? Not at all, said Helen Truby, Ph.D., coauthor of an accompanying editorial on the study and director of nutrition and dietetics at Monash University in Australia.

Instead, she told Runners World, the message of this study should be that you could choose any popular diet and youll likely see results, but that after a certain period of timefor example, about six monthsthe focus should shift to weight maintenance.

[Stay injury free on the road by getting on the mat with Yoga for Runners.]

For instance, that might involve changing from a diet mindset into one focused more on long-term strategies, said Truby, particularly when it comes to nutrition. Considering that the Mediterranean model fared so well here, the researchers suggest that could be the eating plan with the most staying power in terms of maintaining weight loss and cardiovascular benefits.

National dietary guidelines in any country are failing to resonate with the public, Truby said, and this study shows that dietsand particularly those that have numerous restrictionsare less helpful in the long run than focusing on healthy eating basics like eating more vegetables, legumes, and whole grains, and limiting your amount of sugar, salt, and alcohol.

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Are Diets for Weight Loss Effective? Yes, But Theres a Catch - Runner's World

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Individuals with type 2 diabetes (T2D) who underwent Roux-en-Y gastric bypass exhibited greater weight loss, a slightly higher T2D remission rate, less T2D relapse, and better long-term glycemic control compared with those who had sleeve gastrectomy, according to a study published in JAMA Surgery.

This cohort study included data from 9710 individuals participating in the National Patient-Centered Clinical Research Network Bariatric Study. In total, 6233 patients underwent RYGB and 3477 had SG. Patient outcomes were analyzed up to 5 years following surgery.

Remission of T2D is common after bariatric surgery and may reduce risk for subsequent microvascular and macrovascular disease, the authors said.

T2D remission was defined as the first postsurgical occurrence of an HbA1c [hemoglobin A1c] level less than 6.5% following at least 6 months (presurgical and/or postsurgical time) without T2D medication prescription orders. In addition, relapse was defined as levels of 6.5% or more and/or a prescription for T2D medication after patient remission.

Participants' mean (SD) preoperative body mass index was 49 (8.4) and most (73%) patients were female.

These study findings are especially noteworthy:

Preoperative insulin use, older age, higher HbA1clevel, and more complex T2D medication regimens predispose patients to lower probability of T2D remission, the researchers note.

In order to make informed decisions about which surgery may be best suited for individual patients, additional studies should investigate adverse event profiles and the efficacy of the procedure compared with other methods of weight management.

However, the authors conclude, these results indicate that RYGB is associated with better long-term T2D and weight outcomes than SG in real-world clinical settings.

Reference

McTigue KM, Wellman R, Nauman E, et al. Comparing the 5-year diabetes outcomes of sleeve gastronomy and gastric bypass [published online March 4, 2020]. JAMASurg. doi: 10.1001/jamasurg.2020.0087.

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Which Bariatric Surgery Led to Superior Outcomes in Patients With T2D? - AJMC.com Managed Markets Network

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(Reuters Health) Several popular diets that emphasize low-fat, low-carbohydrate, and moderate-macronutrient eating patterns are associated with moderate weight reduction and reductions in systolic and diastolic blood pressure at six months, according to a meta-analysis."Our research is aligned with the growing body of literature on diets to support weight loss and related cardioprotective benefits," said study co-author Gordon Guyatt of McMaster University in Hamilton, Ontario.

Compared to the regular diet, low-carb diets like Atkins and Zone, and low-fat diets like Ornish, had a similar effect at six months on weight loss (4.63 v 4.37 kg, both with moderate certainty) , reduction of systolic blood pressure (5.14 mm Hg, moderate certainty v 5.05 mm Hg, low certainty) and reduction of diastolic blood pressure (3.21 v 2.85 mm Hg, both low certainty).The study also found that moderate macronutrient diets like DASH resulted in slightly less weight loss and smaller reductions in blood pressure.

Low carbohydrate diets had less effect than low fat diets and moderate macronutrient diets in reducing LDL cholesterol (1.01 mg / dL, low certainty v 7.08 mg / dL, moderate certainty v 5.22 mg / dL, moderate certainty , respectively), but low carbohydrate diets were also associated with an increase in HDL cholesterol (2.31 mg / dL, low certainty).

Among the popularly named diets, those with the greatest effect on weight reduction and blood pressure compared to the usual diet were Atkins (weight 5.5 kg, systolic blood pressure 5.1 mm Hg, diastolic blood pressure 3, 3 mm Hg), DASH (3.6 kg, 4.7 mm Hg, 2.9 mm Hg, respectively), and Zone (4.1 kg, 3.5 mm Hg, 2.3 mm Hg, respectively) at six months (all with moderate certainty ).No diet significantly improved HDL cholesterol or C-reactive protein levels at six months.Overall, weight loss decreased at 12 months across all macronutrient patterns and popular named diets, while the cardiovascular risk factor benefits of all interventions except the Mediterranean diet essentially disappeared.

"While the Mediterranean diet is beneficial, at 12 months follow-up, it even had very limited evidence of efficacy," Guyatt said by email.This suggests that doctors should encourage patients to follow most diets if it is sustainable for their lifestyle, but that it might make sense to switch to a different healthy diet if the former does not help patients achieve their goals, Guyatt said."Given the difficulty with long-term adherence, doctors may even encourage overweight patients to switch between the most effective diets," added Guyatt.A limitation of the study is that many comparisons provided low-certainty evidence primarily because of inconsistency and imprecision, but also because of the risk of bias, the study authors write in The BMJ. Another is that many smaller trials included in the analysis did not report specific results at 12 months, and most of the evidence was low or very low certainty.

Diet adherence was also not reported in most trials, and macronutrients were determined based on the general characteristics of different popular diets and not based on measures of food intake or macronutrient intake of the individual participants.

Doctors and patients need to be careful about reading these results too much, said Helen Truby of Monash University in Melbourne, Australia, co-author of an editorial accompanying the study.

"Adults tend to have maximum weight loss after 10-12 weeks when they reduce their energy intake and after the weight loss decreases and can stabilize," Truby said by email.

"Most & # 39; popular & # 39; diets do not include information and advice needed to extend the weight loss phase or provide information on how to maintain weight after losing that initial weight," said Truby. "This is a gap in what is provided and people often need much more support after the first 6 months to maintain that weight loss."

SOURCE: https://bit.ly/2yzV4wE and https://bit.ly/2xEgHvZ The BMJ, online April 1, 2020.

. (tagsToTranslate) hypertension (t) hypertensive diet recommendations (t) weight loss (t) weight control (t) meta-analysis (t) lipids (t) lipid control (t) CV risk (t) cardiovascular risk (t) cv risk factors (t) cardiovascular risk factors (t) cardiovascular risk management (t) diet (t) obesity (t) obesity

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Atkins, Ornish, DASH Diets linked to weight loss, lower blood pressure - NewsDio

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The eating plan is included in the book The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss (an entrepreneur, author, and podcast host), which was published in 2010. In the book, Ferriss details his Slow-Carb Diet approach. But the diet has also gained lots of followers who haven't necessarily read about it in The 4-Hour Bodyit's a buzzy diet that makes the rounds.

So what's the Slow-Carb Diet all aboutand can it really help you lose weight in a safe and sustainable way? Let's get into it, with the help of a registered dietitian.

The Slow-Carb Diet involves eating five food main groups (animal protein, vegetables, legumes, fats, and spices) and teaches to eat four meals a day for six days of the week. You also get one cheat day, on which you can eat whatever you want, explains Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.

Basically, the idea is to follow a very low-carb regimen on the premise that it will increase your bodys ability to break down fat for energy and reduce your overall fat stores, says Zeitlinand in turn, reduce your body weight.

Ferriss also talks about various supplements (like calcium and magnesium) you can take while doing the diet, but they aren't a requirement. Now, a break down of the Slow-Carb Diet eating rules.

The slow-carb diet is based on the following five fundamental rules, which Ferriss also detailed on his blog :

Turns out, there are no foods that are actually dubbed slow-carbohydrate foods. "I believe the name of this concept comes from the approved-food lists and the fact that the carbs that are allowed are all complex carbohydrates, meaning they have fiber in them and therefore take your body longer to break down and process," says Zeitlin. "In other words, they move through your system at a slower rate than the simple, or white, carbs that are off limits on this diet."

For anyone unfamiliar with the concept of simple versus complex carbs : White-flour items or simple carbohydrates move through the body at a faster pace than complex ones like legumes or dark leafy greens, Zeitlin explains. So, simple carbs end up being less filling and satiating, plus they spike your blood sugar, compared to complex ones due to the removed fiber. So, complex carbs = slow carbs. Get it?

Foods allowed on the Slow-Carb Diet include:

FYI: Several food groups are off-limits on this diet, including fruit, dairy (except for cottage cheese), fried foods, white-flour products, and alcohol.

One of the main aspects about this diet is that you must take one day "off" to eat whatever you want. The book calls it a "free day," during which you can eat and drink anything you wish.

"[Ferriss] believes this eases the mental stress that often comes along with dieting and that it may help to boost your metabolic rate, which can sometimes slow down with calorically restrictive diets like this one," says Zeitlin.

One of the principle rules of the diet is that you will eat the same things over and over. A variety of meals is not the goal or purpose.

The following are a few examples of meals you could enjoy that would fit the Slow-Carb Diet bill, provided by Zeitlin:

Slow-Carb breakfasts

Slow-Carb lunches

Slow-Carb dinners

The diet cuts out processed foods, sugary beverages, and other less-nutritious foods, and doing so can certainly yield weight-loss results. Allowing for a day of eating whatever you want may help some people feel less deprived, too. (However, the opposite can also be arguedsee the cons comin' up!)

The reviews about the Slow-Carb Diet online are mixed, but there are certainly lots of positive ones. "Even if you don't actually apply any of the techniques, this book will likely make you think about your overall health in a different way," one reviewer wrote on Amazon. "There is a wealth of information in this book, and it has helped me lose weight, gain strength, and run faster in the last 12 months."

The same reviewer went on to explain: "Like most of Ferriss' work, it could easily be misunderstood. Be clear that it isn't about shortcuts or 'hacks'it's about efficiently getting maximum benefit from the minimum inputbut that 'minimum input' still requires effort and dedication. You'll get out what you're prepared to put in." (That's only *one* person's opinion, of course, but valid points.)

There are very few pros to fad, restrictive diets like this one, according to Zeitlin. You can definitely lose weight, but she warns it may not be sustainable for everyone. As soon as you reintroduce the healthy food groups that have been removed, like whole grains and fruits, you will regain weight and likely gain back more weight than you originally lost, Zeitlin says.

Zeitlin also warns that you may feel guilty about falling off the plan, and you may end up going overboard on the restricted foods if you feel deprived while omitting simple carbs, alcohol, and more six days of the week. Additionally, the concept of a free or cheat day can create a messed-up relationship with food, reinforcing the notion that they are 'good' foods and 'bad' foods, when some of those 'bad' foods are vitamin-rich fruits and whole grains," she adds.

The choice is ultimately yours, and you know your body and personality best. Some people have an easier time losing weight by following structured guidelines and grocery lists, while others (like people with a history of disordered eating) may find that type of heavy guidance and rigidity harmful or even downright dangerous.

Zeitlin personally doesnt recommend trying an overly restrictive diet like the Slow-Carb Diet. "Diets that encourage cutting food groups out completely dont support your health-goals long-term and can leave you yo-yo-ing up and down with your weight," she says.

If you are trying to lose weight, Zeitlin recommends "concentrating on foods you should be adding in versus taking out," she says. This includes adding in more veggies, lean proteins, whole grains instead of white flour, and fruits. "Keep your grains and fruits to two servings each per day and dont forget to add in more water, along with sleep and physical activity," she says.

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What Is The Slow-Carb Diet? Everything To Know About The Low-Glycemic Eating Plan - Pulse Live Kenya

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Want to know how to lose belly fat fast? Well you can't. But there are ways to torch fat, shed the dreaded visceral fat and maybe even reveal your abs. During lockdown it's a problem a lot of us are facing but then again, its a problem a lot of us were facing before lockdown.

Contrary to what a lot of websites will tell you, directly targeting 'belly fat' is largely impossible outside of surgical procedures. It's more of a matter of knowing how to lose weight in general some of which will be around your belly. It can also be useful to work on your abdominal muscles, so that when the fat is finally gone, your stomach will be properly flat, not fat. Although there's no magic bullet to slay belly fat, there are ways to burn visceral fat or belly fat that are tried, trusted and true.

And, as you have probably guessed, we have a list of them. So if you want to burn belly fat and get fit, this is our 'six-pack' of tips, cheats, technologies and strategies. Oh and if you want to round it up to a lucky 7 tips, try this one blindingly obvious way to avoid lockdown weight gain.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice, if that is at all possible. But while this guide is more about slimming down a bit, or avoiding ballooning during lockdown, belly fat loss also has an element of visceral fat loss.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have plenty of guides to that, too. No, this is just a 'six pack' do you see what we did, there? of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, even during a lockdown situation. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off.

Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer. This is a big danger, especially while you're at home, with all your food within easy reach.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts in 2020 and is currently 22 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 128.89 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 17.50 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

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Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

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Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

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If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Pro Breeze Airfryer 1400W is lightweight, versatile and cheaper, perfect for portion control. It also seems to usually be sold out all the time at present, so perhaps everyone has already taken our advice, here.

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

Weight training is a great way to tip your muscle-fat ratio the right way

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There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements.

The only issue you will find right now is that most of them are sold out, but this store still has home gym equipment for online delivery. By the time this lockdown ends, you'll be ready for the gym.

If everything for the home gym has sold out which happens a lot lately consider doing bodyweight exercises. If that idea makes you think of muscular men working out in prison, try our guide to the best bodyweight exercises for beginners and ease into it gently. Before you know it you'll be ready for the Navy SEAL workout. None of these require any specialist equipment.

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All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

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Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 342.37 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

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The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

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How to lose belly fat fast in lockdown: try this six pack of tips - T3

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If youve heard the term Optavia diet floating around recently, its because this method of eatingwhich is said to help your body enter a gentle fat-burningstate through eating small, frequent and nutrient-dense mealsis having a moment. But you might be wondering: what exactly is the Optavia diet, and how does it work? How much does the Optavia diet cost, and what can you eat on it?

We talked with with nutrition experts, healthcare professionals, and Optavia diets co-founder Dr. A to get all the questions around the Optavia diet answered.

The Optavia Diet has been around for almost four decades. Like programs such as NutriSystem and Jenny Craig, it relies on using pre-packed, proprietary meals, snacks and shakes along with a health coach and advice on how to develop new eating habits to promote weight loss. The Optavia website describes the service as an easy way to lose weight:

Optavia works because its simple and easy to follow. Five of your daily meals are Optavia Fuelings. Youll choose from more than 60 delicious, convenient, nutritionally interchangeable, scientifically-designed Fuelings. Your body will enter a gentle, but efficient fat-burning state, essential for losing weight. Each Fueling contains high-quality protein which helps retain lean muscle mass, and probiotic cultures, which help support digestive health, as part of a balanced diet and healthy lifestyle.

While Fuelings will provide the bulk of your daily calories (which comes out to between 800 and 1,000) on most plans, youll also make your own Lean & Green meals, which are comprised of lean protein, non-starchy veggies, and healthy fats.

The Optavia diet subscribes to the idea that eating several small meals or snacks every day leads to manageable and sustained weight loss, and ultimately habit change. The thinking is that instead of eating three huge meals every day, youll never get that hungry because youre eating six or seven small, filling and nutritious meals throughout the day.

While this may work well for some people, were all differentand there isnt a ton of convincing research to back this method up.An article published by Harvard Medical School investigated the efficacy of eating small meals and found that, ultimately, weight loss is directly related to restricting calories, and the timing and sizing of the meals themselves doesnt have a meaningful impact on weight loss.

Related: Khloe Kardashian Organizes Her Fridge to Eat Healthier (#Goals)Heres How You Can Do the Same

When it comes to successful long-term weight loss, experts seem to agree on one thing: The emotional and behavioral aspects of eatingnot just the specific meals youre eatingis incredibly important. They also stress the importance of looking at whole body wellness as a path to safe and sustainable weight loss.

The cost for a months supply of Optavia Fuelings is just over $400 on the 5&1 Plan, and just over $300 on the 3&3 Plan. A months worth of Optavia-approved fuelings (shakes, soups and snacks) accounts for between three and five of your daily meals depending on the chosen plan. Participants are expected to cook at least one healthy meal a day for themselves, too. While the cost of the Optavia diet is by no means cheap, its not outrageously expensive either f you tally up all those Starbucks and GrubHub charges you probably accumulate over the course of 30 days.

Optavia offers three plans, with each program addressing different weight loss goals. Each plan comes with access to a health coach and a range of resources to help with weight loss strategies and general lifestyle wellness advice, all focused on creating healthy habits around eating.

If you go for the popular Optavia diet 5&1 plan, this comes with a wide range of Fuelings which youll eat five times per day. These include items like protein bars, Flavors Of Home meals (beef stew and chicken meatball marinara make the list) along with snacks like popcorn and a box of antioxidant flavor diffusers.

The 1 part of the plan refers to the one lean and green meal youll make every day, which includes lean protein, non-starchy vegetables, and healthy fats like olive oil or avocado.

There are other versions of the Optavia diet plan in which the Fuelings comprise about half of what you eat (3&3 plan), which is also less expensive, but youll be cooking moreso it just depends on which plan works for you and your lifestyle.

The Optavia diet has an extensive list of approved salad dressings by popular brands like Annies Naturals, Hidden Valley, Kens, Kraft, Newmans Own and Wishbonebut youll want to keep dressing amounts between 1 and 2 tablespoons per meal. You can see a full list of every single Optavia diet-friendly dressingshere.

On the Optavia diet, its recommended that you drink 64 ounces of water per day, although its encouraged that you talk to your doctor about what qualifies as wateryou do get water from food sources as well. You can also have calorie and carbohydrate-free beverages, like black coffee or tea. Alcohol is not recommended on the Optavia diet.

A Lean and Green meal (these are the ones you make on your own) includes 5 to 7 ounces of lean protein, and youll also get a lot of protein from Fuelings. In total, youll get 72 grams of protein per day on the Optavia diet.

While healthy fats are a priority on the Optavia diet, youll get less than 30% of your total daily calories (which is between 800 and 1,000), from fat.

The Optavia diet and Atkins diet are similar in the sense that they prioritize high protein as a source of fuel and as a weight loss aid. Its worth noting, though, that the Optavia diet includes more processed and packaged food than the Atkins diet does.

Parade.comtalked with with the co-founder of the Optavia diet, Dr. Wayne Andersen, also known as Dr. A. If you want to succeed on the Optavia diet, he offered tips on the best ways to create small, manageable habits around the way you eat. Heres his advice:

Dr. A: Self-monitoring is critical for several reasons. Not only does it keep your goal top-of-mind as you encounter emotional and environmental challenges, but it allows you to recognize your progress, which creates confidence and, in turn, increases motivation to keep going. Consistently tracking progress also makes it easier to identify setbacks and get back on track. Journaling is a powerful tool that very few people use daily. Jotting down your thoughts, progress and challenges allows you to reflect on achievements and recognize weaknesses. In the Optavia program, clients are given a Lifebook, which is a tool that helps them discover what works for them as theyre learning to incorporate the Habits of Health into their lives. Journaling is a mindfulness exercise. Our modern lives are so busy that its easy to rush through the days, weeks and even years without pausing to contemplate where we are and where we want to go whether it be a health journey or any other life goal.

Dr. A: Everyone loves the tale of the person that pulled themselves up by their bootstraps and did it all on their own. However, any successful person will tell you it took a village when it came to accomplish their goals. So, get a workout buddy, a meal prep buddy, a lunchtime walking buddy, a personal trainer, a coach, a dietitian, a counselor or whomever you can to help you.

Dr. A: Since the key to habit formation is doing the action or routine consistently over time until its automatic, the key to instilling good habits is to make the action simple enough that you have the ability to do it every day. Start with the simplest, easiest goal imaginable. Make the threshold for success so low that you cant help but be successful and begin to establish the habit through repetition first.

Related: 110 Foods You Can Eat On The Mediterranean DietFrom Hummus to Beets to Octopus?

Dr. A: Focus on the people, places and things you surround yourself with, which create conditions that may make it easier for you to be successful. We have a tendency to blame the people, places and things we are exposed to when something goes wrong. While this may be problematic, its also true that our behavior is extremely dependent on our surroundings.

People:Our friends, family and co-workers influence how we act, from how we eat, move and sleep to how we handle stress and spend free time. When you associate with people who have the qualities you desire, youre more likely to develop those qualities yourself. Joining a healthy community, like a group fitness class, can help you meet and engage with people who prioritize their health.

Places:The places we live, work and play need to support our daily choices and make it easier to avoid temptations. For example, its better to pick a healthy restaurant in advance than try to eat healthy off a wide-ranging menu once youve entered the front door.

Things:Modern life has benefited us in many ways but its also increased environmental stressors. As environmental stressors go up, so does our personal stress. For example, digital technology allows us to be more connected than ever, but it can also be distracting and unhealthy if not used in moderation. Identify the things in your life that are kryptonite and throw you off. Then, create an infrastructure for success by modifying your surroundings so youre better able to make small improvements every day.

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Dr. A: You wont be successful one hundred percent of the time. You will fail and make mistakes. But when you do fail, reframe that experience as a learning opportunity and extend some self-compassion. At the same time, dont let yourself off the hook completely. Stay committed and get back on track. Any journey, especially when its health-related, is a series of ups and downs, not a straight line.

Dr. A: In order to achieve a goal, we need to identify both the why and the how. The why is, Why is this important to me? Why am I willing to experience this discomfort? The how is, How am I going to achieve this goal? Who can help me? Often, we fail because we only have one or the other. The mental aspect (why) is just as important as the tactical plan (how).

Want to get a clearer look at all the different types of diets out there? Check out this list of 100 diets.

Reporting by Rebecca Warren, Nicole Pajer and Leigh Weingus.

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Your new years resolution for 2020 was to lose weight. And this time, you really are committed to making it happen.

But heres the dilemma: When trying to drop the pounds, do you stop using pot because it gives you the munchies or do you increase your intake because, for some, it acts as an appetite suppressant?

It depends, according to Dr. Jon Davis, Ph.D., assistant professor at Washington State Universitys Department of Integrative Physiology & Neuroscience.

(Cannabis potential to act as an appetite suppressant) hasnt been well studied at all. Theres not enough information to make a statement one way or the other on it, said Davis, who specializes in feeding and drug addiction at WSUs Alcohol and Drug Abuse Research Program.

What Davis does know is that a lot depends on you when it comes to marijuana and its effect on body mass. Your metabolism, health, age, sex, the strain of cannabis you use, how much sleep you get, and other factors all play in to whether marijuana contributes to your personal weight loss or gain. Davis cites a 2014 study, published in the journal Innovations in Clinical Neuroscience, that looked at two subject groups who used marijuana: the general population and those with disease-based anorexia. The low-weight group gained weight while the general population group did not.

This may leave you curious if theres any truth to the old case of the munchies stereotype. Davis acknowledges that marijuana affects the mechanisms that trigger hunger in our brain and can definitely cause you to raid the pantry. He says the munchies are a delayed effect of cannabis, though.

One thing weve noticed in our lab is when you give cannabis to an animal, it doesnt immediately go over and start eating. Its not until about an hour later that they get hungry and then that only lasts two or three hours, so its a delayed effect.

Two of the main effects of marijuana use are euphoria and appetite stimulation. Davis believes euphoria initially overpowers the bodys hunger response. But once the euphoria starts to wear off, users notice that they are hungry. Only lasting a couple hours usually at most, that hunger may not initiate a large enough calorie intake to make a lasting impact on body weight.

But for chronic users of marijuana, wouldnt that pattern repeated over and over again eventually result in weight gain? Davis says cannabis use can be like alcohol use people who drink regularly are affected differently than those who drink rarely or occasionally.

Its been shown that people who use cannabis regularly have reduced receptors for cannabinoids, so a tolerance develops.

Cannabinoids are compounds found in the marijuana plant; THC and CBD being the best known. So if youre a regular consumer, you may no longer get the munchies, or to the same degree, that new or occasional users do.

While that could be good news for the waistlines of pot lovers, continued use of weed still may not be great for your health.

It definitely can impact blood pressure, cholesterol and triglyclerides (a kind of fat found in the blood stream), said Davis. A nerve called the vagus nerve controls heart rate. Stimulation of that nerve (such as with marijuana use) increases blood pressure.

While cannabis use may not make you gain weight, can it help you lose weight?

Another question with an unclear answer. Some growers are now marketing marijuana strains specifically for weight loss, usually those with tetrahydrocannabivarin (THCV), a lesser known cannabinoid.

While THC is known for stimulating appetite and is responsible for the munchies, THCV is believed to act as an appetite suppressant. CBD is believed to have a similar effect, only without the euphoria that comes with strains that contain THC.

Again, though, Davis stresses that there isnt enough knowledge at this time on how effective either THCV or CBD are as weight loss proponents. With cannabis still illegal at the federal level, few studies have been completed, due to a lack of both funding and time.

You have to have a Schedule 1 license to have the plant and that takes 18 months. Were built off publication and dont have the luxury of that kind of time, said Davis.

He also says that is beginning to change and WSU is one of the only labs in the world that has looked at marijuana use in conjunction with feeding.

But we still need time to understand the physiological and plant-based mechanism.

Tracy Damon is a Spokane-based freelancer who has been writing professionally for 20 years. She has been covering i502 issues since recreational cannabis became legal in Washington.

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Feast or famine: The effect of marijuana on weight - The Spokesman-Review

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From Delish

Queen Elizabeth II isnt just the United Kingdoms longest reigning monarch; shes the oldest head of state in the world. And at 94 years old, she surpassed the average life expectancy for women in the UK by a decade.

While her status undoubtedly gives her unparalleled access to the best doctors, chefs, and ingredients, shes also known to have a surprisingly simple approach to food and nutrition. Heres what you can learn from Her Majestys healthy eating habits.

Former palace chef Darren McGrady told RecipesPlus that, unlike Prince Phillip who lives to eat, Queen Elizabeth eats to live and sticks to small portion sizes, preferring four light meals instead of three larger ones.

If youve ever tried to lose weight, you know how important portion control is for your waistline: University of Cambridge researchers estimate that smaller packages and portion sizes could help us cut our daily food consumption by about 25%, and according to a report from the McKinsey Global Institute, reducing portion size is the most effective way to fight obesity. (Need help in the portion department? Check out these easy portion control tips.)

For Queen Elizabeth, that means eating every slice of chocolate cake. Shell take a small slice every day until eventually there is only one tiny piece, but you have to send that up, she wants to finish the whole of that cake, McGrady said. As for other types of cake? The staff can eat the leftovers.

Research shows that treating yourself is an important part of a healthy, long-lasting diet. One Israeli study found that people who start their day with chocolate, cookies, or ice cream may be better able to manage cravings long-term. Cravings increase on a low-carbohydrate diet, so its better to incorporate them in a healthy way, says Daniela Jakubowicz, M.D., of the Diabetes Unit at Wolfson Medical Center at Tel Aviv University, and author of the study. Dr. Jakubowicz suggests treating yourself in the morning for the best results; her other research shows that a hearty breakfast is more beneficial to weight loss than a heavy dinner.

Story continues

The Queen likes her chocolate 60% or higher, reports Business Insider. It has to be the dark chocolate, the darker the better, McGrady confirmed. She wasnt keen on milk chocolate or white chocolate. Thats a good choice considering dark chocolate is rich in flavonoids, which may protect against heart disease and stroke, according to a Tufts University review.

The Queen is all about eating strawberries in the summer, but McGrady says she wont touch them in the winter. She absolutely does eat seasonal, he told RecipesPlus.

While eating out-of-season strawberries might not seem like a big deal, there are real benefits to following Mother Natures lead when it comes to produce. Out-of-season food travels thousands of miles before it hits store shelves, which may compromise its nutritional value. Vitamin C is particularly unstable: Research from Bangladesh found that tomatoes lose more than half their vitamin C over the course of eight days.

If you cant grow fruits and vegetables from your own garden like Queen Elizabeth does, we suggest hitting up your local farmers marketyou wont need a royal budget, either.

A heart healthy staple of the Mediterranean diet, the Queen often has smoked salmon sandwiches with her afternoon tea and a grilled fish for lunch or dinner. Do the same to keep your mind and body healthy: Fatty fish such as salmon, sardines, and herring have the omega-3s EPA and DHA, which can help you lower risk of heart disease, Amy Gorin, M.S., R.D.N., recently told Prevention. Fatty fish is also a staple of the MIND diet, which combines the best of the Mediterranean and DASH diets for research-backed dementia protection.

This wouldnt be a story about the royals without a reference to tea, would it? The Queens favorite, Earl Grey, may lower cholesterol, thanks to the flavonoids in bergamot. And thats not even mentioning the benefits of black tea in general: the tannic tea may lower your blood pressure, reduce your risk of ovarian cancer, and promote weight loss. No fine china necessary.

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Queen Elizabeths Healthy Diet May Be The Secret To Her Longevity - Yahoo Lifestyle

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MAMA June's daughter Pumpkin proudly showed off a before and after pic of her stomach following another week of using controversial Boom Bod weight loss shots.

The 20-year-old, real name Lauryn Shannon, told her Instagram fans that she'd been "super consistent" and looked thrilled with the results.

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While many followers thought she looked great in the forward-facing and side profile pics, some urged her to lose weight another way.

One posted: "I love yall, but I wish this family didnt promote this stuff."

Another wrote: "Pumpkin is there any go fund me or any program we can give to that will help you and your family? Besides Boom Bod."

Last week, Lauryn once again showed her body confidence, crediting the weight loss drink with helping her to "stay on track."

The mom-of-one bared her stomach and claimed the drinks have been helping "keep my cravings down, and my motivation up."

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She added: "Stuck at home and looking to make the most of it? Try these while they have buy one get one free tonight!"

Boom Bod Weight Loss Shot Drink claims it can help to reduce appetite and bloating; it is popular among influencers but its benefits have not been proven.

It comes after her sisters Anna Cardwell and Jessica Shannon have reportedly followed in their mom's footsteps and gone under the knife to dramatically transform their bodies.

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TMZ reports that between them, the siblings splashed out more than $120,000 on plastic surgery in Beverly Hills in February.

Mom-of-two Anna, 25, reportedly had a breast lift and implants, boosting her from a B cup to a D, as well as 16 veneers, taking her total spent to $47, 450.

While Jessica, 23, has had liposuction on her back, sides and chest, a tummy tuck and eight veneers.

A weight loss balloon has helped her drop to 230lbs as she pursues a career as a plus-sized model; her surgery total cost a huge $80,895.

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Back in 2017, Mama June, real name June Shannon, dropped 328lbs on her way to becoming a size four.

The reality star, 40, once weighed in at 460lbs, but she slimmed down for a TV show.

Pumpkin has taken over temporary custody of younger sister Honey Boo Boo - also known as Alana - 14, while their mom June has been battling legal troubles ever since running off with her bad news boyfriend, Geno Doak

She reportedly pawned a diamond ring just weeks after she was allegedly kicked out of a hotel over an $2,000 unpaid bill in January.

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In December, June, 40, and Geno were also accused of leaving $1,000 worth of damage and shattered glass after trashing their room at the FairBridge Inn & Suites in Atlanta.

In March 2019, Shannon and Geno were arrested for possession of crack cocaine - a felony - and a crack pipe - a misdemeanor.

Geno also faces domestic violence charges.

The couple pled not guilty to all charges.

Do you have a story for The US Sun team?Email us at exclusive@the-sun.com or call 212 416 4552.Like us on Facebook at http://www.facebook.com/TheSunUS and follow us from our main Twitter account at @TheSunUS.

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Mama Junes daughter Pumpkin, 20, shows off her stomach in controversial weight loss snap - The Sun

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Daily Mail

Danitza credits her personal trainer for helping her lose 200 lbs.

Danitza Casas, from Scottsdale, Arizona, weighed 350 lbs. at her heaviest, having struggled with her weight throughout much of her childhood.

After being tormented with cruel nicknames like "gordita" which means chubby girl in her youth, Danitza's weight spiraled out of control during her adult years, thanks to a party-filled lifestyle and an unhealthy diet.

Then and now: Danitza Casas, 32, from Scottsdale, Arizona, went from 350lbs to 148lbs over the course of four years

"Ive always been a bigger girl ever since I was a kid," Danitza said. "Subconsciously, I believed that because I looked a certain way, I was ugly."

As Danitza got older, her issues with her weight continued to get worse in large part to her unhealthy relationship with food.

"I had to be eating over 5,000 calories on a bad day," Danitza said. "I would eat until I physically felt sick. I was classified as morbidly obese. I wanted to feel good about myself, I wanted to go and put on a dress and not feel like, 'What are people going to think?'"

While she was facing a constant struggle with her body image, she would outwardly appear to be confident and the life of the party. She admitted that sheused humor and her larger than life personality to mask her insecurities and the disgust she felt with her body.

Bad habits: Danitza said she used to turn to food for comfort and would eat 5,000 calories a day to make herself feel better

"I was always the life of the party but I felt like I had to be that loud, funny person because if not theyd be looking at my weight," she said. "At least if I was the butt of the joke I wasnt being laughed at."

Danitza began relying on food to make herself feel better and to overcome her insecurities about her weight, explaining that she would binge on treats as a means of gaining some control in her life.

"Anything fast food, anything fried, anything sweet. It was hard, your self-worth takes a toll. I didnt love myself at that time. I wanted to make myself feel better, even if it was for that moment. Even if that scoop of ice cream made me feel better in that moment. I couldnt control anything else but what I put in my body," she said, recalling how her doctor told her she was becoming morbidly obese.

Quick fixes: Danitza said she had attempted to lose weight a number of times, trying every pill and 'magic quick fix' that she came across

At her heaviest, Danitza wore a size 24, and she said shopping was a "horrible experience" for her. While her friends happily tried on trendy clothes, she was forced to shop in areas of the store designated for older women like her grandmother.

"I think the turning point for me was one night I thought I was having a heart attack and ended up going to the hospital," she recalled. "I was having an anxiety attack with a panic attack.

"I'm so young. I should be living my best life, and I'm here, thinking I'm having a heart attack. That's not how anybody should be living. I wanted to feel good about myself."

Danitza said she had attempted to lose weight a number of times, trying every pill and "magic quick fix" that she came across, but it wasn't until she started working out with her personal trainer four years ago that she saw real results.

"Beau, my trainer, was key in my transformation because he was very patient. When I met Beau, I couldn't do a single body squat without falling," she recalled.

Her friends were also incredibly supportive, and their compliments helped fuel her weight loss.It took her four years to lose 200 lbs., but she was left with excess skin on her legs, arms and face.

Danitza had surgery to remove the excess skin between her breasts, under her chest, on her stomach, and around her hips.

"I had a lot of complications from the wounds, but you know what? I would do it all over again," she insisted.

Video: Why this wont help you lose weight (Provided by Buzz60)

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Abbott Laboratories, the maker of a rapid coronavirus test widely used across the United States and distributed by the federal government, has warned that its device can produce false negatives if a special solution is used to move or store patients' samples. CNN's Drew Griffin has the details.

A healthy distraction: The benefits of jigsaw puzzles for children and adults

When you spend a lot of time athome, you may find yourselfwanting to pull out a puzzle. Solving jigsaw puzzles is good, old-fashioned fun, and they tend to beinexpensive and easy to find. Plus, they're perfectly fun fordoing alone or with others. Solving jigsaw puzzles is a cognitivelychallenging activity, which is importantfor people of all ages. One study found working togetheron a puzzle resulted in improvedcollaboration and cooperation. For kiddos, a 2014 study found thatexposure to games, such as puzzles,results in enhanced spatial skills. There's also evidence thatjigsaw puzzles can help keepour minds sharp as we age. So, pull out those oldpuzzlesor get a new one.

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She went from a size 24 to a size 4 and celebrated by splurging on a pink leather Versace skirt in her new size.She said she cried tears of joy when she tried it on and realized that it fit her perfectly.

Danitza, who now weighs 148 lbs., commemorated the moment when she took all of her old clothes and "torched them" outside.

"Today I feel confident. I love myself," she said. "I feel like people see me for me and not just a big girl. I feel really proud of my accomplishments and the way I look now because I worked very hard to get where I'm at."

She hopes to inspire others, and she even offered words of encouragement for those who are struggling with obesity.

"Where you're at now is not where you're going to be forever," she said. "You are the only person standing in the way of what you want. If you want it bad enough, go get it."

Slideshow: 10 women share the most important thing that helped them lose weight (Courtesy: Shape)

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