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Getting fit isnt a one-size-fit-all deal. There are at least as many strategies as there are people, and what works for me might be a disaster for you. The key is pinpointing the weak links in your quest to get healthy and finding solutions. Ive worked with thousands of clients over the years and Ive almost always been able to find solutions to their problems that allow them to make a healthy lifestyle stick. Here are five problems faced by some of my clients and the solutions we worked out.

I worked with a guy who had a big job in finance, and a big part of his role was to entertain clients to bring in more business. During a typical week he would be out at least three nights, with all the attendant food and alcohol. He came to me wanting to lose 10kg because he was fed up with the weight he had put on.

Giving up booze and going to bed early wasnt an option, so the key was to work out other ways of lowering his calorie intake.

We introduced sporadic fasting, which turned out to be the ideal solution. First of all he ditched breakfast, which he only ate because of the fallacy that its the most important meal of the day. That saved 500 calories before hed even got to work. Next he committed to four sessions in the gym a week, which was crucial for burning off the calorie surplus. After a year he had lost 12kg and completed two triathlons, all without giving up a single night out.

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Another client struggled with overindulgence. She worked in an office and would find herself snacking, even if shed brought in her own lunch. She had a weight loss goal and despite working out four or five times a week, never seemed to move closer to it. We looked at her calendar and saw that she always went to the gym before work, which she said set her up for the day. But it was also making her very hungry.

I moved her sessions to just before lunch, so that she could eat her afternoon meal as soon as she left the gym, and voila, the snacking stopped. Not only did she lose weight, she also saved money. Finding out the training times that work for you and your lifestyle is a crucial part of setting yourself up to win.

Loads of my City clients travel regularly, which is a sure-fire spanner in the works for your fitness regime. After all, staying healthy is about making good habits. We had a guy who was away for two weeks out of every month, sometimes with no access to a gym. Our solution was to make him a personalised training routine that would allow him to workout from anywhere in the world. We got him to invest in a TRX suspension trainer, which is one of our favourite bits of kit and can be used anywhere, including a hotel room (and its compact enough to fit easily into a weekend bag). Suddenly he had no excuses for missing a session, and could keep his momentum even after long trips away, instead of having to start again every time.

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Personal training is about more than what happens in the gym sometimes the most important gains are made outside of face-to-face sessions. Some clients find it hard to stay disciplined and need someone to check up on them throughout the week.

Having someone to keep you accountable really helps you stay on track. One example of this kind of micro-management was a client who admitted to sneakily overeating, serving themselves huge portions of healthy food and ending up with a calorie surplus as a result.

He agreed to send a photo of every meal to his trainer, and within weeks he started to lose weight. Other clients fill in a shared Google sheet to record their training sessions, nutritional intake and activity levels, giving their trainer an accurate window into their lives.

Involving someone else in these processes helps keep you accountable. Its not for everyone, of course, but it might be for you.

Making a dozen changes to your life in one go is almost impossible to sustain. Training five days a week, removing alcohol, eating healthily and going out less is achievable for a month or two, but you should also have an eye on the long game. Ive seen too many clients go hell for leather for a few weeks, just to go back to their old routines when the initial excitement wears off.

Sustainable solutions might be removing one or two foods from your diet: chocolate or alcohol are popular candidates. Or you could agree to limit your nights out to two or three a week. Setting a small number of solid rules will help you sustain your fitness plans over the long-term.

To book a session with No1 Fitness, visit no1fitness.co.uk or call 0207 403 6660

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If you're walking your way to weight loss on a treadmill, congratulations: you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, RD, CSCS, a bariatric dietitian and strength and conditioning specialist at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Centre at Delnor Hospital. "It's fairly low impact," she explained. "It's in a controlled environment . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

For a beginner, 15-30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Centre. But you can also cut back more than that, Audra said; it all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster speed intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigourated, and give you energy, which is what exercise should do if you're doing at the right level for the right amount of time," she told POPSUGAR. Kick your weight loss journey off with steady state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off of your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll in a good area to kick off your weight-loss goals. Fire up the treadmill and lace up your shoes it's time to hit the ground walking!

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The quest to lose weight can often be very challenging. Weight loss is the culmination of following a balanced approach between eating the right foods and working out daily. 23-year-old Nabhanshul Satra tells us that not only was he able to lose weight and trim from 108 kg to 71 kg but also change his perspective towards his life and personal goals by following one such balanced weight loss plan.

Says Satra, After twelfth grade (in 2014), I appeared for JEE and wasn't able to clear the exam cutoff. This disappointed me greatly as I had put in a lot of effort to prepare for it. But I was determined to appear for the exam again and thus took a year drop to prepare for it and this was the starting point of my ballooning weight gain.

I joined a coaching centre in Kota for JEE preparation, but wasn't able to handle the persistent body shaming I was subjected to there and decided to come back to my hometown in Raipur. I discarded all physical activities, and would just sit and study in a single position for hours. I started eating a lot and consequently gained 20 kg during 2014-2015. This made me go from fat to obese in no time, he adds.

Now, while I did manage to clear JEE Main and Advanced in 2015, my health had already taken a severe toll by this point. Looking back at it, I think I was probably at the lowest point of my life then. Around this time, my mom suggested that I join a gym. I was hesitant at first but I thought that it wouldn't be the worst thing to do right now and finally joined a gym close to my house in June 2015. On my first day at the gym, when I stepped on the weighing scale, I was shocked to see that I weighed 108 kg. Meanwhile, I also got admitted into a college about 45 kms away from my residence. This meant a daily commute of 90 kms along with gym and college studies. My perspective towards life changed a lot as a result of working out. I became more optimistic in life! he elaborates.

At the end of my weight loss journey (February 2016), I weighed around 71 kg. It took me about 8-9 months to lose 37 kg by adopting a balanced approach to lose my body weight by doing both strength training and cardio simultaneously and eating right, he adds. Below, let me elaborate my diet plan and exercise regime in detail,

The first thing that I did was completely stray from unhealthy food and sweet dishes, I also started timely meals as per daily schedule. This is what it was like:

Early morning and breakfast: Id wake up around 5:45 am and reach the gym by 6:15 am. From 6:15 to 8 am, I would workout and then leave for college. Post my workout, Id have Whey protein about 30-40 grams of masala oats + 3-4 boiled egg whites

Lunch: Id take my lunch at about 1:00 pm. My usual lunch consisted of two chapatis, salad, and a green sabzi cooked in less oil.

Evening snack: My college would get over at 4:30 pm and on my way back home, I used to have 2-3 Threptin biscuits.

Dinner: By 10:00 pm, I would eat my dinner. This comprised one-two chapatis with some green vegetables and a salad.

As a part of my weight loss diet, I also restricted my milk consumption. On some nights, I just used to have chicken salad for dinner. As I progressed further, I completely dropped sugar from my diet i.e. I stopped adding sugar in milk and gave up eating all kinds of desserts.

QUICK READ: 5 foods to avoid if you are trying to lose weight (and what to eat instead)

My exercise regime consisted of a 15 minute cardio session on the treadmill. Post which, I used to do strength training. I reserved two days of the week (usually Saturday and Sunday) for one hour cardio sessions. I used to follow 3 set strategies per exercise and progressive weight overload with 15,12 and 10 repetitions respectively.

1. Incline Chest press (Dumbbell)

2. Decline Chest press (Barbell)

3. Flat Chest press (Barbell)

4. Incline Chest press (machine)

5. Decline Cable Fly

6. Chest Fly (machine)

1. Lat Pulldown

2. Deadlift

3. Seated Cable Rows

4. Incline bench row

5. Close grip lat pulldown

6. T-bar row

1. Dumbbell shoulder press

2. Lateral Shoulder Raise (Machine)

3. Lateral Shoulder Raise (Dumbbell)

4. Cable Front Raise

5. Shrugs (Barbell)

1. Barbell Squats

2. Leg Press

3. Walking Lunges

4. Leg Extensions

5. Hamstring Curls

6. Calf Raise

Friday - Biceps and Triceps

1. Triceps Cable Pushdown

2. Barbell Curl

3. Triceps Extension (Machine)

4. Biceps Preacher Curl

5. Skull-crushers

6. Incline Dumbbell Curl

7. Triceps Kickback

8. Hammer Curl

Saturday - 1 hour cardio

30 minutes (Treadmill)

20 minutes (Arc Trainer)

10 minutes (Cycling)

Sunday - Same as Saturday

QUICK READ: 9 best foods & drinks you should have after a workout

I am studying in the United States now and honestly it is very difficult to manage time in grad school. However, I still find time to go to the gym in the morning. I work out 4-5 times a week these days, mostly doing strength training. I cook my own food and try to avoid all unhealthy foods (desserts, fried foods, etc). Apart from this, I play badminton twice a week. It has greatly helped me in maintaining my current weight at 74 kg.

For someone who is looking to lose weight, I would just give one piece of advice: Believe in yourself and to trust the process. Try to give direction to your frustration and you'll go a long way.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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As the name Get Healthy suggests, the new smoothie shop in north Rochester is a bit different.

"These are healthy smoothies that help you lose weight instead of gain weight," explained Glen Larson standing in the soda fountain-style shop at 1617 N. Broadway in the River Center Plaza.

Larson and his wife,Catherine, had a lot of success losing weight with smoothies, teas and energy drinks served by Get Healthy in their hometown of Faribault. That inspired them to open their own shop.

Since Faribault already had two locations and another one operates in Byron, they looked at Rochester.

"Since Rochester has a healthy focus, we thought that was the right place to go," said Glen Larson.

With the help ofDarci Fenske, of Rochesters Paramark Real Estate, they leased the 1,500-square-foot space in the commercial center anchored by Glynner's Pub and Fiesta Cafe Bar.

Get Healthy opened its doors in January. The Larsons staff the counter with help from a part-time employee. They hope to soon add more employees.

"We hope to make this a gathering place for people who want to become healthier," Glen Larson said.

Jeff Kiger tracks business action in Rochester and southeastern Minnesota every day in Heard on the Street. Send tips to jkiger@postbulletin.com or via Twitter to @whereskiger. You can call him at 285-7798.

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The low GI diet favours certain carbohydrate foods over others and was originally designed for people with diabetes but is also promoted for weight loss.

Carbohydrate is a major component of many foods.

Foods that contain carbohydrates include grains (bread, breakfast cereals, rice, pasta, biscuits, cakes), legumes, fruit, vegetables (especially sweetcorn, potato), milk and yoghurt, confectionery, and added sugars.

When we digest food, the carbohydrates in them are broken down into simple sugars, mainly glucose.

The Glycaemic Index (GI) is a rating based on how rapidly the carbohydrate in a particular food is digested to glucose and absorbed into the bloodstream compared with pure glucose.

Carbohydrate foods with a low GI can provide a slower, steadier rise in blood glucose levels (the source of much of our energy).

This should give sustained energy and, hopefully, help us feel full for longer.

Foods with a high GI may cause blood glucose levels to spike useful if you're about to undertake some physical activity, but if the high GI food is eaten on its own, the spike may be followed by a drop in blood glucose that could promote more eating.

Foods can only be assigned a GI value if they contain carbohydrate.

Meats, poultry, seafood, eggs, cheeses, and oils have no carbohydrate and some vegetables have too little carbohydrate to be given a GI value.

The diet replaces high-GI carbohydrate foods with low-GI alternatives.

Low GI diets designed for weight loss also recommend meals and snacks that have fewer kilojoules than the usual diet.

Dieters divide their meals into one-quarter low-GI carbohydrate foods and one-quarter protein foods with the remaining half made up of fruit and vegetables.

We've examined seven popular diets to find out what you can eat and whether they work.

The golden rules of this diet are:

Low-GI carbohydrates (a GI rating of 55 or less) include most fruits, milk, yoghurt, legumes, vegetables such as peas and corn, genuine sourdough, wholegrain or multigrain breads, oats, barley, pasta, quinoa and some types of rice (for example basmati, Doongara).

High-GI carbohydrates (70-plus) include jasmine rice, most potatoes, most white bread, bagels, and most highly processed snack foods (such as biscuits and most crackers) and confectionery.

Breakfast: Muesli with yoghurt and fruit.

Snack: A piece of fruit, such as an apple.

Lunch: Wholemeal pita bread, falafel, hummus and tabouleh.

Snack: Carrot and celery sticks.

Dinner: Stir-fried prawns, vegetables, and Hokkien noodles.

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If you want a healthier diet, choosing better-quality foods, including healthy sources of carbohydrate, can help.

Low-GI carbs may have additional health benefits for those with type 2 diabetes.

For weight loss, research on low-GI diets is mixed. Some studies show a small benefit but many show no effect.

However, as most low-GI diets don't restrict any major food groups, they are likely to be nutritionally balanced.

The role of the GI in healthy eating is often misunderstood.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Some important points to consider are:

You still need to watch your overall kilojoule intake.

If you simply change jasmine rice for basmati, and white bread for wholegrain, or consume large bowls of pasta with a rich sauce, the kilograms are unlikely to budge.

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and updated in 2019.

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Sure she looks better, but its the greatly improved health that keeps Alisha Neal devoted to the ketogenic diet to the point that she advocates it for others.

During the past six years, Neal has lost then kept off 160 pounds. She credits that weight loss, and the ensuing health improvements, to the diet she and others nickname keto.

A person on a ketogenic diet avoids carbohydrates, such as sugars, breads, potatoes and corn, and instead gets nourishment from fats and proteins, as well as vegetables that dont have carbohydrates.

The main guideline is to not consume more than 50 grams of carbohydrates in a day, she said. The amount of nutrients needed depends on body weight, she said: Someone who weighs 200 pounds should keep fat and protein around 100 grams each daily.

The average American eats 300 to 500 grams of carbohydrates each day, she said.

My journey started when I hit puberty, she said at a recent program at Calvarys Hill United Pentecostal Church. I started gaining weight.

Lots of issues

Between 2010 and 2013 she had two back surgeries, with about six months of bed rest to recuperate from them, she said. She had hypertension, fatty liver disease, thyroid disease, goiter disease, depression and anxiety.

By the time she as pregnant with her second child, her health was so bad she developed insulin resistance and gestational diabetes. When I had her [in May 2013], I was so sick an emergency Cesarean section was needed, she said.

After the baby, her gestational diabetes evolved into Type 2 diabetes.

Neal was only 28. Her doctor told her that if she didnt lose weight, she would have a heart attack before she turned 30. She was on seven medications and had to see her doctor quarterly.

She started keto in August 2013 to reverse her Type 2 diabetes, she said. However, her diet had other benefits as well: Her other medical problems went away.

Now Im on zero medications, she said, and she sees the doctor now only once a year.

Although she credits the ketogenic diet with her success, Ive never said the word keto to him [her doctor], because he is still in the mindset that people need fruits, grains and sugars as parts of a healthy diet, she said.

Carbs and sugars are inflammatory, she said, so stopping consuming them helped with my back and arthritis.

Before she lost weight, I stayed at a pain level of 8 or 9 on a regular basis, out of a 10-point rating system, she said. Now shes never above a 2 or 3, she added.

She remained on keto during her third pregnancy, which was healthy, she said.

The ketogenic state causes the body to burn fat for fuel instead of glucose, she said. That state is called fat adaptive.

When you become fat adaptive, your body does the work for you, she said.

The ketogenic diet is not a difficult diet to stick to, she said: The high fat and high protein keeps you full with keto, youre just not hungry, literally.

She most commonly eats eggs, meat, butter and cheese, she said. A typical dinner may be a salad or steak and broccoli.

She eats berries but not the other fruits, because they spike my insulin, she said.

Its harder to eat out while on a ketogenic diet, she said, but Hardees is a good choice: They will do any sandwich low-carb. At Chick-Fil-A, she has the roasted bites, grilled chicken tenders or roasted chicken bites salad.

Tough diet

To prevent feeling hungry enough to eat on the run, she always carries nuts, cheese or jerky in her pocketbooks for quick snacks.

For the keto diet in particular, and healthy eating in general, while shopping stay on the outside aisles, she said. Dont even go on the inside, where the prepackaged convenience foods are.

If it was made in a factory, dont eat it, she said.

The ketogenic diet isnt easy to start, she said: I was sick as a dog for a week, nauseous and just miserable.

It can be very hard on your body to detox from sugar, but its worth it, she said.

That sickness the comes from stopping carbohydrates is called keto flu, she said.

Keto flu is caused by low electrolytes and can be avoided by taking supplements of magnesium, potassium and sodium, she said.

Dont fall into gimmicks, such as keto coffee, she said they dont have any special advantages.

Never go back

Neal is suspicious of most artificial sweeteners, which she says spikes her blood sugars. She only uses Truvia.

Any ingredient with spelling that ends in ose is a sugar, she said.

Dont be tricked by diet sodas, she said, which are just as bad as regular soda.

Dont worry about craving certain foods, she said, because there are always tasty alternatives. One is cheese waffles, with the crunch and texture of traditional waffles.

Neal said her devotion to the carb-free lifestyle is easy to follow.

When youve been in excruciating pain, you never want to go back.

She has not cheated on her keto diet in five years, she said except for once.

Her husband talked her into eating a funnel cake one day. She threw up and remained sick for two or three days and her arthritis flared up badly.

Literally, keto saved my life, and thats why Im so passionate about it. I know theres a better life. The American diet is killing us.

Holly Kozelsky is a writer for the Martinsville Bulletin; contact her at 276-638-8801 ext. 243.

Excerpt from:
Alisha Neal's 160-pound weight loss with keto -- and she said it saved her life - Martinsville Bulletin

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Diets usually tell you what to eat: lots of fish, no carbs, all meat, no meat, no dairy, buttered coffee. But the latest in nutritional science is taking a crack at a different question entirely: whether when we eat is the more important thing.

This makes a certain amount of intuitive sense: with apologies to all Taco Bell Fourth Meal fans, its easy to understand that shoving a burrito down your gullet at midnight isnt doing you any favors. But it turns out that the stakes are higher than just a sleepless night thanks to a case of heartburn. Researchers are showing that the food we eat is processed differently by our bodies depending on what time of the day we eat it, and that the timing of our meals can have implications for weight loss, as well as for the risk of developing conditions like heart disease and type 2 diabetes.

Were starting to have an understanding of our internal biological clocks, and how our metabolism changes during certain times of the day, says Andrew McHill, a researcher at the Oregon Institute of Occupational Health Sciences. The timing of when we eat is becoming just as important, if not even more so, as what were eating.

Closing Time

As tempting as 2 a.m. Dominos can sometimes be, its better for your bodyand your bellyto follow the same daily schedule.

Much in the same way our sleep schedule is dictated by circadian rhythms, our eating patterns are influenced by two clocks: the central clock of the brain, and the peripheral clock of the body. Light, the passage from day to night, sets the central clock, while eating sets the peripheral clock, which regulates when to secrete the enzymes that aid digestion.

The thing is, the central and peripheral clocks should sync, says Teresa Fung, a nutrition professor at Simmons University in Boston. If theyre misaligned, then theres a problem.

Our body concocts a careful regimen of metabolic processes to help us stay awake during the day and fall asleep at night. For instance: About two hours before we go to bed, the central clock of the brain is ramping up its nighttime processes, which includes the secretion of melatonin, the hormone that regulates our sleep-wake cycles. A meal eaten before bed sends a contradictory signal and throws everything out of whack.

Research conducted by McHill and his colleagues in 2017 found that one of the best predictors of someones level of body fat wasnt what they ate or how much they ate, but rather when they ate relative to these internal clocks.

Weve found that if a person eats more of their calories closer to when melatonin secretion happens, theyll have more body fat, McHill says.

Your Window of Opportunity

Intermittent fasting, a diet based on eating in on-and-off cycles, was Googles highest-trending diet in 2019. But this wisdom isnt necessarily new: the idea that one should eat breakfast like a king, lunch like a queen, and dinner like a pauper has been around in some form for centuries. And intermittent fasting doesnt have to mean the more extreme forms like multi-day fasts or alternating between eating one day and then not eating the next. Time-restricted eating, a subset of intermittent fasting, could be the most useful tactic for figuring out how to space out meals during the day. The idea is simple enough: Eat every day, but limit eating to a specific window of time. Even that simple change can have a dramatic effect on health.

Read this article:
Insulin Resistance, and Other Reasons Meal Timing Matters - GQ

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Unlike many diets, the Mediterranean diet doesn't promote a specific step-by-step eating pattern or menu planner.

Instead, it offers an over-arching philosophy to lifelong healthy eating habits.

A number of studies into the traditional diet of the people from the island of Crete, in Greece along with other Mediterranean populations have found this diet particularly beneficial for good heart health.

Over the years, there have been numerous translations of the diet and it's increasingly being used as a means of controlling weight as well as improving overall health.

We've examined seven popular diets to find out what you can eat and whether they work.

Breakfast: A hard-boiled egg, bread topped with tomato, red onion, cucumber, herbs and olive oil, plus yoghurt with honey.

Snack: A small handful of almonds.

Lunch: Soup made with white beans and vegetables, sprinkled with crumbled feta, wholegrain bread, and some apricots (fresh or dried).

Dinner: Grilled fish with lemon and herbs, roasted vegetables, and one glass of wine.

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The Mediterranean diet is often promoted for its proven benefits on heart health and reducing the risk of diabetes.

But it is also gaining recognition as an effective tool in weight management, especially when coupled with portion control or kilojoule reduction.

It is a balanced diet as there are no restrictions on major food groups.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Meanwhile, the consumption of red meat is low from a couple of times per month (traditional Cretan diet) to small portions of less than 100g a few times a week (modern translations).

It is not a prescriptive diet and for many people, the lack of menu planners and step-by-step eating patterns may make it difficult for them to get motivated.

There are Mediterranean and, in particular, Cretan cookbooks, but it's up to you to devise your own weight loss steps and goals and to devise your meals according to the basic principles and the Mediterranean diet pyramid.

However, this has the advantage of making us think about our food choices.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, in 2019.

Link:
What's the Mediterranean diet and how can it help me lose weight and feel better - ABC Life

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Its hard to ignore hunger, a powerful drive designed to get your attention and keep the body from starving.

Regular meals that fill the stomach and intestines should calm it down, but what if youre always ravenous for another bite of food, no matter how much you eat?

Hunger is complicated and can have many different triggers, said Dr. Monique Tello, a clinical instructor at Harvard Medical School, practicing physician and director of research and academic affairs for the healthy lifestyle program at Massachusetts General Hospital.

One is hormonal, so peoples hormones in particular ghrelin, a gut hormone can have a stimulating effect on the sensation of hunger and appetite, Tello, author of Healthy Habits for Your Heart, told TODAY.

Other signals are more psychological, and these are very commonly the trigger for peoples hunger.

First, its important to rule out any medical issues. Anybody who is feeling very hungry all of the time and isnt able to gain weight or is losing weight should see a doctor, Tello said.

Conditions that could cause constant or excessive hunger, also called polyphagia, include:

Hyperthyroidism: When the thyroid is overactive, a persons body and metabolism are all revved up, Tello noted. Besides being hungry, patients feel jittery, shaky and their heart may be racing.

Diabetes: People with type 1 diabetes lose the ability to make insulin so their body cant process sugar. Theyre usually telling me: Im eating and eating, Im losing weight and I feel terrible, Tello said. Hunger can also be a symptom of type 2 diabetes, where the body is resistant to insulin.

Damage to the hypothalamus: This part of the brain helps regulate feelings of appetite and satiety. If its damaged because of a tumor or head trauma, it can cause uncontrollable hunger and hypothalamic obesity.

Drugs like prednisone a corticosteroid steroid commonly used as an anti-inflammatory or an immunosuppressant medication can also increase hunger, said Beth Kitchin, an assistant professor of nutrition at the University of Alabama at Birmingham. So can some hormone therapies for women going through menopause.

Trending stories,celebrity news and all the best of TODAY.

She always asks people who complain theyre constantly hungry whether they have started taking any new medicines or changed their doses.

If there isnt an underlying medical issue, the problem could be in the head.

Its reasonable to be hungry every three to five hours given how the human digestive system works, Kitchin said. But ever-present food marketing on TV and the constant stream of food porn on social media can trigger people to eat often and a lot, both experts noted.

There are also deeply ingrained cultural triggers, like the idea of eating three meals a day plus snacks, Tello said. She hates the myth of breakfast or the notion people have to eat as soon as they wake up.

I tell patients, The more you eat, the more you want to eat, Tello said.

The more people eat, the larger the stomach gets. The stomach can stretch to accommodate large amounts of food its a distensible organ. Then if its empty, it signals hunger. Well, if youve got a huge stomach from eating so much so often, the minute your stomach is empty, its signaling you to eat and youre going to eat more.

A persons state of mind can play a role, too. Stress can increase levels of ghrelin, research has shown, and being sleep deprived is associated with higher levels of the hunger hormone.

Boredom, anxiety and depression can also send people looking into the refrigerator when theyre not truly hungry.

Sometimes the best answer to the question Why am I always hungry? is the simplest one: Youre eating too little, exercising too much, or both.

Kitchin often sees it at the beginning of the year when patients go too far with their New Years resolutions.

When people tell me Im so hungry, I look at their food diaries and I can see why theyre hungry. Theyre just not eating enough sometimes, she said.

Dont make yourself hungrier than you need to be: Limit your exposure to TV and social media. Try to watch your favorite shows without being exposed to advertising, Tello said. She gets her groceries delivered so she can avoid being bombarded by food marketing in the grocery store.

Get honest: Ask yourself, "Am I really hungry? Or am I bored?" Remove yourself from any food temptations if it's the latter. Get help to deal with anxiety or depression rather than self-medicating with food.

Consider intermittent fasting: It can reconnect you with true, biological hunger; make it easier to recognize feeling full; provide daily structure and break the habit of snacking, experts say.

Going without food for a while can help the stomach to shrink, and help people to eat less and experience hunger less, Tello noted.

I have patients who eat one meal a day and they are fine. I have an aunt who never eats breakfast, she doesnt feel hungry until lunch time and shes at a really healthy weight, Kitchin added.

Feel fuller by adjusting the quality of your diet: Avoid processed carbohydrates and sugars found in foods like white bread, baked goods and cereal. Aim for a satiating diet higher in fiber, protein and healthy fats, Tello advised. Dip carrots into some peanut butter, enjoy a hard-boiled egg or munch on an apple. Such choices will keep you more satisfied, longer.

Foods that naturally contain a lot of water cucumbers, tomatoes, strawberries, grapes and so on are more satiating than other options even though they have fewer calories, said Dr. Michael Greger, author of How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss.

These higher-volume options take longer to eat, which seems to signal the brain that youre filling up.

Watch your alcohol intake: Alcohol lowers a person's inhibitions and self-discipline, which can make you eat more.

Excerpt from:
Why do I always feel hungry? Why you eat even when you're full and how to stop - TODAY

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The Atkins diet, created by Dr Robert Atkins and popularised in his initial book published in the early 1970s, is very low in carbohydrate and high in protein and fat.

It's based on the theory that when we consume very little carbohydrate, the body will burn fat for energy.

It's also claimed that eating very little carbohydrate will reduce the body's production of insulin, keeping blood sugar levels steady and food cravings at bay.

Dieters follow four phases to achieve weight loss.

Phase one: Every meal includes protein-rich foods (any kind of meat, poultry, seafood, eggs, cheese) and only selected low-carbohydrate vegetables (such as mushrooms, lettuce, cucumber).

Extra fats from oils, cream or butter (as well as the fat on meat) are permitted but all fruits, many vegetables, all kinds of grains, legumes, milk and all sugars are excluded.

This phase needs to be continued for at least two weeks.

Phase two: Same as phase one, except you can introduce nuts, seeds, legumes, more vegetables (but only those low in carbohydrate) and a small amount of low-carbohydrate fruit such as berries and melon, plus full-fat yoghurt.

This phase continues until you are within 5 kilograms of your desired weight.

We've examined seven popular diets to find out what you can eat and whether they work.

Phases three and four: Progressing into the maintenance phases, you can eat a wider variety of vegetables, legumes, fruits and a few wholegrains such as oats and brown rice.

The maximum amount of carbohydrates starts at 20g per day in phase one and increases to 25-60g per day in phase two.

Once in phase four, you increase your carbohydrate by 10g each week until you find a point of 'balance' at which your weight is stable.

Although it claims not to restrict kilojoules, so many foods are excluded that the total kilojoule count per day is below usual levels.

Induction phase:

Breakfast: Scrambled eggs with cheese, steamed spinach.

Snack: Atkins-approved powdered vanilla shake.

Lunch: Roast beef, mixed greens, tomato, and radish.

Snack: Atkins-approved chocolate.

Dinner: Grilled salmon, roasted asparagus, tomatoes, endive.

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You are likely to lose weight on this diet, but research has shown it is no more effective in the long-term than more balanced diets.

The rigid approach to this diet may make it easy for some people to follow at least in the short term but studies suggest in the long term, it's too regimented for many people to stick to.

Various supplements were initially made by an affiliated company.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Ownership has since passed to different companies and modern versions of the diet have reduced the protein content to some extent and recommended healthier fats such as olive or other liquid oils and avocado.

However, dieters are still given advice that contradicts what the vast majority of health experts recommend.

For instance, they are told a double cheeseburger with extra bacon (a meal high in salt and saturated fat) is fine as long as they reject the bun.

There is some evidence that low carbohydrate diets may be useful for some people with type 2 diabetes, at least in the short-term.

Overall though, the vast majority of medical experts consider the cons outweigh the pros.

The risk of heavy red meat consumption is problematic as the World Cancer Research Fund says that a high intake of red meat, especially processed meat, raises the risk of bowel cancer.

Are the fruit and veggies you're buying about to go rotten? Armed with the right information, you can pick the freshest produce when shopping at the supermarket.

Current guidelines in Australia suggest eating a maximum of seven serves of lean red meat a week, which is equivalent to around 655g raw red meat a week.

And in spite of some conflicting research findings about saturated fats, the evidence linking this type of fat with heart disease remains strong.

Many studies also back the importance of including wholegrains and a wide range of fruits and vegetables, as well as certain dairy products that are restricted in the Atkins diet.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and was updated in 2019.

The rest is here:
How does the Atkins diet work and will it help me lose weight? - ABC Local

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