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The keto diet has generated a lot of headlines in support and critical of the diet. Nutritionist and author Maria Emmerich writes in favour of the diet and Dr. David Jenkins, a professor of nutritional sciences, writes against its limitations.

The ketogenic diet is portrayed as an extreme or fad diet, but it really isnt. It is just meat and vegetables. When did that become extreme?

Our diet over the last 50 to 100 years has changed drastically. Most of it due to the modern food industry making highly processed versions of foods we eat and hiding sugar in almost every product on the shelves.

A ketogenic diet is what our ancestors ate most of the time. They had long winters where fruits and vegetables werent available. Also, our fruits and vegetables look nothing like what our ancestors ate. They are the result of hybridizations and cross breeding over the last 100 to 200 years, which turned them into sweeter and sweeter versions.

Just one of many examples is the peach. The wild peach was about 1 inch across and almost 36 per cent of the fruit was the stone. Todays peach is 4 inches across (67 times more volume) and the stone is only 10 per cent. Each peach eaten gives you 725 times as much sugar; an increase of 7,250 per cent.

Even following the modern guidelines of eating more fruits and vegetables will result in eating many times more sugar than our ancestors ever consumed. With modern refrigeration and canning technologies people can eat them year-round. Frozen veggies in America didnt start until about 100 years ago. As a result, our modern diet is one of the most unnatural diets and contains more sugar than we have ever consumed in our history.

The other side of the debate will probably bring up many of the same old talking points used against a ketogenic diet. Like saying it isnt sustainable or it's too hard and restrictive, it will give you high cholesterol, make you lethargic or not able to perform in sports and it will lead to nutrient deficiencies.

We are living proof that is it sustainable and with my recipes, like my Keto Comfort Foods cookbook, you can make any of your favourite recipes keto by changing a couple ingredients.

Studies have shown that on average cholesterol goes down with a ketogenic diet and other health markers all improve.

For performance, Zach Bitter is a keto runner that just broke the world record for 100 miles running it in 11 hours and 19 minutes.

The last point about nutrients is also incorrect. Animal protein is some of the most nutrient dense food you can eat. Beef has more nutrients than superfoods like kale and broccoli and beef liver is the true superfood.

The arguments in favour of a ketogenic diet for long-term weight loss are numerous. The primary issue with long-term weight loss for any diet is compliance. There are recipes that make compliance easy by substituting any of the modern recipes with healthier versions. But the main thing that helps with compliance is how good people feel. The weight loss is a bonus.

Eating a ketogenic diet switches the bodies fuel source from glucose (carbs) to primarily fat. This has several effects on the body.

First, our fat storage is much greater than our glucose storage. We can only store 1,500 to 2,000 calories in glucose (in muscle and liver) but can have almost unlimited storage in fat (even lean athletes have 20,000 plus calories stored as fat). This helps increases satiety and decreases hunger and cravings.

Some of the fats used for fuel are converted into ketones in the liver to fuel the brain and other tissues like the heart. The brain loves running on ketones and people see improved moods, mental clarity and focus. This is one reason why keto is beneficial for Alzheimers, dementia and mood disorders.

All of these factors drive compliance. People dont want to go back to feeling terrible again, having afternoon crashes, hunger and cravings cycles throughout the day, brain fog and reduced focus they have as a sugar burner. And compliance to a ketogenic diet means they have less hunger and cravings making it easier to keep the weight off.

I think the ketogenic diet is the easiest diet to stick to long term. You dont feel deprived, get to eat tasty food, have no cravings, feel amazing and your energy soars. Who doesnt want that?

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Maria Emmerich is a nutrition expert and international bestselling author.

Low-carb ketogenic diets have recently come into vogue again. This kind of diet has been around a long time, although research shows there may be better ways to lose weight and certainly better ways to promote overall health.

A plant-based diet with unprocessed high-fibre carbohydrate foods will do much to sustain a healthy weight and to address the risk of developing chronic diseases. Moreover, eating this way will also help to reduce the damage to the planet and address global warming, environmental destruction and species loss.

In the prediabetic era, doctors did prescribe patients diets for type-one diabetes that provided mainly fat and protein with minimal carbohydrates. The aim at that time was to eliminate the need for insulin by restricting carbohydrates. With the advent of insulin therapy, however, in the 1920s, carbohydrate intakes were liberalized.

Over the last century, increasingly, the recommended diets for both type- 1 (insulin dependent) and type-2 (noninsulin dependent) diabetes have focused on reducing the burden of cardiovascular disease, which in type 2 diabetes is two to four times more common than in the general population.

Dietary advice is now more focused on: eating high-fibre carbohydrate foods with low glycemic indices; reducing saturated fats and cholesterol; and eliminating trans fats. These changes all help to reduce LDL cholesterol, which is a major risk factor for cardiovascular disease.

The keto diet runs counter to advice from most public health agencies concerned with controlling diabetes, including Diabetes Canada. It also runs counter to advice from Health Canada for the general public to eat more fruit, vegetables, whole grain cereals and legumes, all of which are foods with carbohydrates.

THE BIG DEBATE: For more opposing view columns from Toronto Star contributors, click here.

Low-carb diets, on the other hand, encourage people to eat animal-based foods, including butter, cream, cheese and fatty meats. This dietary pattern deprives people of foods that lower cholesterol and blood pressure and increases blood levels of the new risk factor for cardiovascular disease and chronic disease Trimethylamine-N-oxide.

Keto diets are considered of some use in treating seizures and intractable epilepsy in children; they may increase the effectiveness of medication. Such diets are restrictive and require careful planning and monitoring by a dietitian and a medical team.

While this diet may reduce seizures in children, it can also be associated with slowed growth, reduced bone density leading to the risk of bone fractures, kidney stones, raised serum LDL-cholesterol and constipation. Some of the side effects may result in mobilizing bone calcium to neutralize the acid products (ketones) of fat metabolism, and with the higher fat intakes also raising serum cholesterol levels.

People who favour low-carb diets, such as the Atkins, Paleo and Keto diets, believe they help in the short-term with weight control. They reason that such diets are more satiating and the presence of ketones, produced from free fatty acid metabolism by the liver, may also depress the appetite.

They cite that people on higher protein diets with increased protein metabolism, will waste calories (the thermogenic effect of food) and that ketone body loss in the urine also increases the loss of calories from the body and contributes to further weight loss.

Some quote the Warburg effect that cancer cells may have a dependency on glucose metabolism and that unlike healthy cells, cancer cells may not adapt to ketone body utilization. In this way, tumour growth may be limited.

The problem with these conclusions is the lack of clinical trial evidence of effectiveness.

In fact, studies on low-carb diets collectively have shown little advantage for weight loss a year out. And in diabetes, they have not resulted in improved glycemic control. The possible benefits of short-term studies have not been born out in the long term.

Plant-based diets can be effective for weight loss over time and have the added benefit of being better for the planet. A move to more plant food consumption is recommended internationally for health and planetary sustainability.

David Jenkins is a professor of nutritional sciences at the University of Toronto.

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From the time I was a sophomore in high school up until last fall, I counted calories in one form or another. It started with logging my daily Weight Watchers points, then switched to tracking calories in the Fitbit app to make sure I didnt go too far over my daily target.

For years, I didnt mind doing it. It felt good in a way, like I was in control. But over time it became exhausting. I couldnt take more than a few bites of something without thinking about how I would quantify that later. All of the tedious recording and number-crunching started to suck the joy out of food.

And I realized I hadnt been listening to my body, either. Sometimes Id have extra calories left over for the day, so Id grab a snack (or two) while I was watching TV, even when I was full. Other times, when I was legitimately hungry after dinner, Id try not to eat anything else to avoid going over my allotment.

It was while reading the book Body Love by holistic nutritionist Kelly LeVeque a few months ago that I realized I finally wanted to quit counting calories. After so many years of doing it, I was hesitant to stop. But overall, I was fed up.

Weve long been taught that counting (and cutting) calories is necessary if we want to be healthy and lose weight. And yes, the amount of calories we eat does matter in a general sense. But obsessing over that number at the expense of more important factors is probably a waste of your time.

Its good to know relative calories: This food is high, this food is low, for example, especially if you eat out in restaurants often, registered dietitian Abby Langer told HuffPost. But there are a lot of flaws with calorie counting as we know it.

And for some people, it works. But really, I dont recommend it, Langer continued. We can get so involved in the numbers that we experience a disconnect between the food we eat and our hunger.

When were so preoccupied with the quantity rather than the quality of the calories we consume, we miss the point. Not to mention that this seemingly healthy habit can take a toll on our mental health while doing little for our physical health in the long term.

HuffPost talked to registered dietitians, professors and other experts to figure out why were still so hung up on calories. Heres what they want you to know.

Counting calories isnt an exact science.

Youve probably heard of the calories in/calories out model, which states that in order to lose weight, you must burn more calories than you consume. And while in theory that may be true, in reality, its overly simplistic.

For one, the model fails to take into account how the composition of those calories affects your body everything from your blood sugar levels to your insulin levels to your digestion, hunger hormones and future cravings.

In the end, calories matter, but the amount of calories we eat and burn are both influenced long-term by the types of food we eat, said cardiologist Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University. Our bodies are complex, and different foods create complex interactions with our bodies that can help or hinder weight control.

For example, two fun-size bags of M&Ms and two hard-boiled eggs both contain about 140 calories. But the eggs have protein and healthy fat that will keep you full and are packed with nutrients that will nourish your body. The M&Ms, on the other hand, are nutritionally void. Plus, theyre high in sugar, which means theyll spike and crash your blood sugar, leaving you reaching for yet another snack soon after.

We can get so involved in the numbers that we experience a disconnect between the food we eat and our hunger.

- Abby Langer, registered dietitian

Whats more, the tools we use to determine the number of calories we should eat to lose weight arent very precise. Many people rely on apps or widgets that ask you to plug in your age, gender, activity level, current weight and desired weight.

While these tools may give you a general ballpark figure, youd need to know your resting metabolic rate (or RMR, the number of calories your body burns at rest) to get a more accurate number. And that would require doing a respiratory test called indirect calorimetry thats not accessible to most people.

Figuring out how many calories are in the foods we eat isnt an exact science, either. In fact, the U.S. Food and Drug Administration allows calories on nutrition labels to have a large margin of error up to 20%. So that means that a 500-calorie muffin you ate for breakfast could really have been anywhere between 400 and 600 calories. When it comes to cooking meals at home, youd need to measure every tablespoon and weigh every ounce of your ingredients to obtain a somewhat accurate calorie count and thats just not worth the effort for many people.

Counting calories can be bad for your health.

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Carefully tracking calories can be a time-consuming, draining and quite possibly a waste of your time, but those arent the only pitfalls, experts say. Here are a few ways calorie-counting can wreck your relationship with your body:

It puts us in a restrictive diet mentality.

Calorie restriction can fuel the guilt-deprivation cycle, said Alissa Rumsey, a registered dietitian and intuitive eating coach at Alissa Rumsey Nutrition and Wellness.

Restriction leads to feelings of deprivation, which leads to feelings of desperation, which leads to binges or obsessive thoughts or cravings, which leads to feelings of guilt or shame, followed by more restriction and over and over, she said. This is completely normal and not caused by a lack of self-control or willpower its because your body is sensing that restriction.

You lose touch with your hunger cues.

When youre laser-focused on hitting an arbitrary calorie number, it detaches you from your bodys internal cues of hunger, fullness and satisfaction.

Our bodies know how much we need to eat each day if we tune in and pay attention, Rumsey said. Trusting your body means you dont need to micromanage your caloric intake. Some days you will naturally need more food than others.

If we were to get out of our head and listen and connect to our body, wed eat a lot differently.

- Aaron Flores, registered dietitian

You might fixate on a number rather than on nutrition.

If youre counting calories, you might end up excluding certain nutrient-dense foods from your diet just because theyre higher in calories: think avocados, salmon, olive oil, walnuts or chia seeds. Instead, you might go for something with less nutritional value like, say, an 100-calorie pack of crackers just because it will help you stay under your allotment for the day.

From a health perspective, it is better to focus on the quality of the diet e.g. avoiding ultra-processed foods and eating adequate amounts of produce, said Arya Sharma, professor of medicine at the University of Alberta and scientific director of Obesity Canada.

You may develop an unhealthy preoccupation with food.

For some, counting calories (or any other eating plan that requires strict adherence) can lead to an obsession with food, which can result in disordered eating habits and increase anxiety and depression, Sharma said.

If you have a medical condition that requires a specific diet, it should be monitored by a health professional, such as a registered dietitian, he added.

You may be able to lose weight this way, but keeping it off will be a challenge.

Indeed, restricting calories may yield weight loss in the short term, but for many people, its not sustainable. In an analysis of 29 long-term weight loss studies, researchers found that more than 80% of lost weight was regained after five years. And its not because of a lack of effort or willpower.

Eventually the body begins to fight back, activating multiple overlapping mechanisms for preventing weight loss that were developed in our evolutionary past when food was scarce, Mozaffarian said.

Counting calories is a hard habit to break.

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Even as health experts have begun promoting less restrictive food philosophies (like practicing intuitive eating or aiming for more nutrient-dense foods), many people are still hung up on counting calories. Why is it so hard to quit?

For one, counting calories gives us the illusion of control over one aspect of our lives our weight, Rumsey said. In reality, the fixation on calories ends up controlling us: our thoughts, our actions and emotions. And its worth noting that weight is also determined by factors that are outside of our control, such as genetics, certain health conditions or medication side effects.

The only way to stop this cycle is by getting rid of all restrictions around food and to stop calorie counting, she said. Many people have a hard time doing this because it is completely counterintuitive to what diet culture and our society teaches us: That if we dont control what we eat, then well go off the rails, when in fact the opposite is true.

Trusting your body means you dont need to micromanage your caloric intake.

- Alissa Rumsey, registered dietitian and intuitive eating coach

Nutrition can be complicated, which leaves us desperate for easy answers and quick fixes. Diet culture takes advantage of this by oversimplifying the complexity of eating: It tells us this food group is bad, this food groups is good, eat this many calories and youll be thinner, happier and more worthy of love and we internalize those messages. So when the diet fails, we end up blaming ourselves, said Aaron Flores, a registered dietitian and host of the Dietitians Unplugged podcast.

When we restrict to X calories a day, we are likely not getting enough [food], he said. When we struggle with that body feeling, we assume our body is broken that it needs too much because the book or the doctor or the dietitian told me I should only need X per day. We fear truly listening to our body, so we want someone else to tell us what to do and how much to eat.

Heres what to focus on instead.

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Instead of adding up the number of calories (which, Ill admit, Im still tempted to do sometimes), I pay more attention to how balanced and nourishing my meals are. I aim for protein, healthy fat, fiber and greens/vegetables or what LeVeque has dubbed the Fab 4 at every meal. I gravitate toward foods that I know energize and satiate me.

Below, experts share some practical tips for healthier eating that you can incorporate into your own life:

Think about how what you eat makes you feel.

Is it satisfying? Enjoyable to eat? Does it keep you full until lunch or does it leave you wanting a snack after an hour?

For example, does the meal gives you sustained energy or do you have an energy crash? Rumsey said.

Tune in to what your body actually wants.

Intuitive eating encourages us to get back in touch with our bodys own signals that tell us what to eat and when rather than relying on external cues like strict diet rules.

Diet culture has disconnected us from our bodies and the wisdom that lies within it, Flores said. If we were to get out of our head, and listen and connect to our body, wed eat a lot differently.

Eat more plants and whole foods.

Fill up on foods containing fiber, healthy fats and phytonutrients like fruits, nuts, beans, virgin plant oils, non-starchy veggies, minimally processed whole grains, and fish, as well as yogurt with live probiotics, Mozaffarian said.

Cheese, eggs, poultry and unprocessed red meat can be eaten in moderation, he added.

Eat fewer processed foods.

Its best to minimize your intake of ultra-processed foods such as chips, candy, soda and packaged snack cakes basically anything containing ingredients like artificial flavors, hydrogenated oils and emulsifiers.

I recommend focusing on a few key healthy foods to add to your diet and a few unhealthy foods to drop, and building from there, Mozaffarian said.

Take a break from those nightly takeout orders: Studies have shown that home cooking is linked with a healthier overall diet. Take-out and restaurant meals are often high in sugar, sodium and unhealthy fat not to mention the portion sizes can be excessive. When youre preparing your own food, however, youre in charge of the ingredients that go into each meal to assure they align with your health goals.

If youre struggling with an eating disorder, call the National Eating Disorder Association hotline at 1-800-931-2237.

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Counting Calories Is Basically Pointless. So Why Are We Still Doing It? - HuffPost

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Last week your trainer hyped it as a workout recovery supplement. Then yesterday your co-worker raved about its fat-torching prowess. Rumor has it L-carnitine is a fat-burning, brain-boosting, performance-enhancing machine of a supplement.

But is it all its cracked up to be? Here are the details on L-carnitine.

If the name has you craving some juicy carne, youre actually on the right track. L-carnitine is an amino acid derivative found in meat and animal products. Lucky for the vegans in the house, our bodies can also make it.

Whether you know it or not, youre already familiar with L-carnitine. Your body relies on it every day. Its responsible for fast-tracking fatty acids to your mitochondria, which burn the fat into energy. L-carnitine is basically the low-key conveyor belt sending your fat to the incinerator.

Some signs youre deficient include:

These symptoms are similar to those of many other conditions, so talk to your healthcare provider before you jump on the supplement train.

There are several types of carnitine. L-carnitine kinda steals the spotlight since its the one in red meat and most supplements.

Meet the others:

Bottom line:

ALC and L-carnitine are probably your best bets for a general supplement. But its also important to take a look at the different types in relation to your #goals.

Almost all the L-carnitine in your body is stored in your muscles. The rest is chillin in your liver and bloodstream.

Right now your L-carnitine stores are busy keeping your mitochondria, aka your cells engines, fueled up. And since amino acids play a lot of roles, L-carnitine also picks up toxins and dumps them outside the cell walls. What a gem.

Bottom line:

L-carnitine lives in your muscles, where it shovels fatty acids into cells so they can be burned for energy. Your body makes L-carnitine, but you can boost your level through food or supplements.

Popping L-carnitine might sound like a pretty convenient way drop a little weight. But lets keep it 100: Sure, L-carnitine is responsible for shoveling fatty acids into the furnace, but thats just a teeny, tiny part of the metabolic process.

Despite claims from supplement companies, there just isnt much medical evidence of L-carnitines weight loss superpowers.

Heres what we know:

If youre generally healthy, you probably already produce enough L-carnitine. But your biological clock wreaks havoc on more than baby-making and crows feet. Age can cut into your L-carnitine stores (so can diabetes and genetic conditions).

Studies on animals have suggested that L-carnitine can boost function in aging brains and possibly protect brain cells from damage.

Unfortunately, there isnt much research yet on whether taking L-carnitine boosts brain power in younger, healthier people.

Lets start with the good news: A 2013 review found that L-carnitine helped heart attack patients recover quickly. Since all the carnitines prefer to do their work inside muscle tissue, it makes sense that their presence is good for the heart.

But that same year, a study in mice found that L-carnitine in red meat might increase levels of trimethylamine-N-oxide (TMAO), which could cause clogged arteries.

What gives? A 2004 review of older medical research suggested that L-carnitine does the most for people whove already had a heart attack. The jurys still out on exactly how it could help or harm healthy hearts.

Some research says L-carnitine supports workout #goals in the long term. Typically, L-carnitine is a slow burn. Dont expect it to kick in overnight like caffeine or creatine. Stick with it and you might be running harder, better, faster, stronger in a few months.

On the flip side, a small study of professional athletes found that those who received 3 to 4 grams of L-carnitine immediately before a workout had better endurance.

Heres how L-carnitine might improve your workouts over the long haul:

Living with type 2 diabetes takes a whole lotta discipline. But theres evidence that taking L-carnitine might alleviate some symptoms and risks.

Some research suggests acetyl-L-carnitine (ALC) dials down nerve pain and weakness caused by type 2 diabetes. A 2005 study suggested L-carnitine supplements could also lower blood sugar.

There isnt much new research on links between type 2 diabetes and L-carnitine (weight loss studies get all the love, amiright?). But the bottom line is that if youre dosing properly and checking with your doctor, L-carnitine is way more likely to help than to hurt.

L-carnitine is technically FDA-approved for just one use: treating carnitine deficiency. But doses of less than 3 grams a day seem safe for pretty much anyone. Taking too much (2 to 3 grams, depending on your body) can cause mild side effects, including:

And, as we mentioned, a 2013 study in mice found that L-carnitine in red meat might contribute to clogged arteries, although more research is needed.

tl;dr

More medical studies are needed, but up to 2 grams a day seems safe for most people. One animal study suggested that L-carnitine supplements could raise your risk of blocked arteries.

Theres no one size fits most answer for whether or not you should add a bottle of L-carnitine to your medicine cabinet.

Technically, your body can whip up L-carnitine without help, thank you very much. The main things to consider are your diet and whether your body is healthy enough to create what it needs.

The folks most likely to benefit from supplementation:

If you still wanna give L-carnitine a whirl, remember to research the specific carnitine type thats right for your goals. Chatting with your doctor isnt a bad idea either.

Most people supplement with 500 to 2,000 milligrams of L-carnitine per day. Two grams (2,000 milligrams) seems to be the sweet spot for long-term effectiveness without health risks.

Pill-popping isnt the only way to give yourself a little L-carnitine love. You can find it in foods, liquids, powders, and even injections.

While the best way to score nutrients is through diet and a healthy lifestyle, supplements can help. If youre concerned about mixing meds, its always a good idea to check with your doctor.

Your body absorbs L-carnitine from food sources more quickly than from supplements. Sneak in some L-carnitine with a 3-ounce serving (about the size of your palm) of these meats:

Meat is your best bet, but other animal products deliver itty-bitty doses of L-carnitine too:

Mix a concentrated liquid supplement into your morning glass of water or OJ if youre not a fan of swallowing pills. Bonus: You can try ALL the flavors! Start slow, with a 1,000-milligram dose per day.

Cost is the main drawback to liquid supplements. Youll get more bang for your buck with powder or pill forms.

Powdered L-carnitine supplements work well for those who already whip up a protein shake or smoothie in the morning. Add a scoop (1,000 milligrams) along with your collagen or protein powder.

Theres not much difference in cost between powder and pills, so pick whatever strikes your fancy.

Injections and IV doses of L-carnitine are best left up to the pros. In a 2014 study of people who had an L-carnitine deficiency, switching from pills to IV therapy had a positive effect on cholesterol levels.

If you think your body is L-carnitine deficient, its best to talk to your healthcare provider about treatment options and sources.

Most medical research on humans taking L-carnitine has involved pills, so sticking to this supplement form gives you the highest chance of getting good results. Vegetarian capsules are available, so its a #win for those who prefer their L-carnitine without the carne.

L-carnitine is known as a fat-burner because thats what it does on the cellular level. Studies on leveraging that for weight loss have been mixed.

Of all the different carnitine types, L-carnitine and acetyl-L-carnitine show the most promise. Theres evidence that these forms are good for your brain and heart and even for disease prevention.

Supplements are a good idea for people with naturally low L-carnitine levels: older adults, vegans, and vegetarians. But its best to chat with your doctor before taking any new supplement.

Continue reading here:
Whats L-Carnitine, and Does It Live Up to the Hype? - Greatist

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HEALTH NEWS

Gift shop volunteers needed

Gift Shop volunteers are needed at Beverly and Addison Gilbert Hospitals. This is a great way to learn about retail in health care or volunteer your time and experience in an enjoyable shop environment.

Volunteer benefits include shop discounts and a meal voucher. A variety of shift times are available including evenings and weekends. Please visit the hospitals website atbeverlyhospital.org/giving/volunteer-services for more information.

Pet therapy volunteers sought

Care Dimensions, formerly Hospice of the North Shore & Greater Boston, is seeking more volunteers with certified pet therapy dogs to provide pet therapy to hospice patients in a variety of settings throughout Greater Boston and on the North Shore.

Pet therapy dogs must be certified through a registered pet therapy organization. Volunteers will receive training and ongoing support while engaging in the rewarding experience of visiting hospice patients and their caregivers.

For more information about this volunteer opportunity, please contact Sheryl Meehan, Director of Volunteer Services and Complementary Therapies at SMeehan@CareDimensions.org or 978-750-9321.

SUPPORT GROUPS AND OTHER PROGRAMS

Alzheimers Caregiver Support Group

Spectrum Adult Day Health Programs, 600 Cummings Center, Beverly, will host an Alzheimers Caregiver Support Group from 1:30 to 3 p.m. every first and third Wednesday of the month.

The group will offer information and education about Alzheimers disease and related memory disorders, an increased understanding through shared experiences and mutual support from other caregivers. Free respite care available upon request. Light refreshments will be served

To RSVP for respite care or have questions, contact support leader Rachael Palmacci at 978-921-5020 or signup online at http://spectrumdayprogram.org.

Newly Diagnosed Breast Cancer Patients

An eight-session educational/support program for individuals newly diagnosed with breast cancer is held at the Beverly Hospital at Danvers. This program is designed to support, guide and provide knowledge.

The free program is held at Beverly Hospital at Danvers Breast Center, Beverly Hospital at Danvers, 480 Maple St., Danvers. Sessions are held on the first and thirdMonday beginning at 7 p.m. There is no fee.

For further details on upcoming dates or to register, please contact Kimberly Willis, NP-C, Certified Patient Navigator at kwillis@nhs-healthlink.org or call 978-304-8105.

Dementia Support Group

A Dementia Support Group will be held at Twin Oaks Center on the fourth Wednesday of every month from 7-8 p.m.

When you are faced with a loved one exhibiting symptoms of dementia, it can be a confusing and troubling time in your life. The group will help you understand the disease and gain knowledge about the best methods of care for your loved one.

People afflicted with cognitive impairments require additional care to keep their emotional and physical functioning strong and healthy. The centers specialized professionals connect to deliver consistent, stable care while creating an environment of warmth and understanding.

Twin Oaks Center is located at 63 Locust St., Danvers. The support group is free and open to the public. Light refreshments will be served.

For more information or to RSVP, please contact Jennifer Tineo at 978-777-0011.

One Life recovery program

One Life, a faith-based recovery program for those struggling with life-controlling issues (hurts, hang-ups, and habits), meets every Friday night at 6:30 p.m. at the First Baptist Church in Danvers. This program will help you find freedom from addictive and compulsive thoughts, behavior patterns such as co-dependency, pornography, chemical dependency, eating disorders, depression, emotional/physical abuse, anger, and other personal struggles. This tried and proven recovery program uses traditional methods to build recovery for those struggling with life experiences that affect our peace. The First Baptist Church of Danvers is located at 1 Water St., Danvers. Contact by phone at 978-774-8277, by email at Baptist1@verizon.net, or visit them at http://www.fbcdanvers.org.

Stroke Survivor Support Group

A free monthly Stroke Survivor Support Group held on the first Wednesday of each month from 10:30-11:30 a.m. The group meets at Addison Gilbert Hospital, 298 Washington St., Gloucester in the Longan Room. The free program is facilitated by a variety of professionals affiliated with the stroke program at Beverly Hospital.

Light refreshments will be available. There is no fee and preregistration is not required. For further information or questions, please call Eileen Consentino at 978-922-3000, ext. 2295.

Young Moms Pregnancy Workshop

The Healthy Pregnancy Workshop isa class specifically for teens and young women. It is a two-hour class to be attended in the first or second trimester, focusing on healthy pregnancy. There is no fee. To register or for further information, please call 978-922-3000, ext. 2720.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free meeting meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital at 978-236-1650.

Melanoma Support Group

IMPACT Melanomasponsors a support group open to all those who have been diagnosed with Melanoma. The group is facilitated by Kelli Braga, LICSW, in the Garden Conference Room, located on the first floor of the Beverly Hospital.

The group meets on the second Thursday of each month at 6-7:30 p.m. There is no fee. Preregistration is requested. To register, or for further information, please contact Kelli Braga at Beverly Hospital 978-922-3000, extension 2710, or by calling theIMPACT Melanoma at 800-557-6352.

General Cancer Support Group

The General Cancer Support Group meets at Beverly Hospital on the first Wednesday of the month from 11 a.m. to 12:30 p.m. in the Womens Health Building in the small conference room.

Preregistration is required by calling the Social Work Department at Beverly Hospital at 978-922-3000, ext. 2710.

Healthy Streets Outreach Program

Healthy Streets Outreach Program, a program of Health Innovation, Inc., provides HIV, Hepatitis C testing, STI testing, Narcan and overdose prevention training, referrals to substance use treatment and mental health services.

Healthy Streets Outreach Program, is located at 100 Willow St., Second Floor, Lynn. For further information, please call: 781-592-0243.

Medication review

A free 15-minute review of medications may be scheduled with a registered pharmacist at Beverly Hospital. Appointments are scheduled from 11 a.m. to 1 p.m. on the last Wednesday of each month. Participants are asked to bring a list of all medications, prescription and over-the-cou1nter medications, including vitamins, etc. To schedule a free and confidential appointment, please call Lahey Health Senior Care at 978-922-7018, ext. 1305.

Healthy Streets Outreach

Northeast Behavioral Health Healthy Streets Outreach Program provides rapid HIV testing, hepatitis C information, access to drug treatment, overdose prevention and Narcan training. All services, provided by NBH Healthy Streets Program, are available at various locations on the first Wednesday of the month. Please call 978-767-3913 or 781-592-0243 to reach the outreach team.

Help with hoarding issues

The North Shore Center for Hoarding & Cluttering at North Shore Elder Services is the leader in providing a support system for those who are feeling overwhelmed by the stuff in their life. Many of us periodically reach a point where we need to simplify, organize and declutter. Sometimes we cannot do it alone and need some help in meeting this challenge; thats when the North Shore Center for Hoarding & Cluttering can offer assistance.

If you or someone you know might benefit from any of the professional services NSCHC can offer, call 978-750-4540 and ask for Information Services to make a referral. There are no geographic or age restrictions for participating in any of the services.

NSCHC is located at North Shore Elder Services, 300 Rosewood Ave., Suite 200, in Danvers. For more information, please contact Marnie McDonald, LCSW at (978) 624-2207 or mmcdonald@nselder.org

Community CPR programs

Beverly Hospital is offering several American Heart Association CPR courses designed for non-medical personnel and teach the skills and techniques used in adult, infant and child CPR. This course also covers choking in adult and children, and the use of protection devices for mouth-to-mouth breathing. This course is appropriate for anyone wishing to learn lifesaving CPR skills.

The cost of the course is $50 and includes the American Heart Association Heart Saver Student Workbooks. At the completion of the course you will receive an American Heart Association Heart Saver course completion card; this card signifies that you have successfully completed the CPR program.

The classes will run from 6-9 p.m. and are subject to cancellation due to low registration. The cost of the course is $50 and includes the textbook. To register or for further information , please contact Kim Regan at 978-922-3000, ext. 3436.

Suicide Survivor Support Group

SAFE PLACE, a peer-run suicide survivor support group is held for those who have lost a loved one to suicide. The support group is sponsored by the Samaritans of Merrimack Valley of Lawrence.

Friends are welcome to attend the free support group that meets at St. Johns Episcopal Church, 705 Hale St., Beverly Farms on the first and third Thursday of each month, from 7-8:30 p.m. There is no fee. Preregistration is not required.

For further information, please call Debbie Helms at 978-327-6671.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month, at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free group meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital 978-283-4000, ext. 585.

Grief recovery

G.R.A.S.P. Grief Recovery after a Substance Passing a support group for families or individuals who have lost a loved as a result of substance use or addiction, meets on the first Thursday of every month, from 7-8:30 p.m. at Highland Hall inside the auditorium at Salem Hospital. For more information, call 781-593-5224 or 978-354-2660 or online at http://www.grasphelp.org.

Young Moms Childbirth Preparation Series

The CYM Childbirth Preparation Series is specifically for teens and young women. This seven-week series follows the Healthy Pregnancy workshop. This series prepares young women and their support people for labor and delivery. The class meets one evening a week for seven weeks. There is no fee; preregistration is required by calling 978-922-3000, extension 2720.

Helping seniors stay healthy

This winter as the rate of senior hospitalization typically reaches its highest point of the year the Home Instead Senior Care, serving Danvers and surrounding areas, has committed to reducing area hospitalizations through the launch of a new informational campaign aimed at educating families how to help aging loved ones remain healthy at home year-round.

There are many things families can do to help keep their senior loved ones out of the hospital. In fact, in a new study of nurses who work primarily with seniors, 99 percent say that the role families play in keeping seniors out of the hospital is just as important as the role of the medical community.

From monitoring their taking of prescribed medications for chronic conditions to attending doctors visits and checking in to ensure doctors instructions are followed, their role as a medical advocate is critical.

To help family members identify and act on potential warning signs, Home Instead is offering Five Ways to Prevent Senior Hospitalizations guide, developed in partnership with Dr. Carolyn Clevenger, incoming president of the Gerontological Advanced Practice Nurses Association.

This free resource includes information about common risk factors and the steps that families can take to help ensure a healthy lifestyle. Additional free family resources can be found at http://www.preventseniorhospitalizations.com. To obtain a copy of the guide or to learn more about how you can help keep your senior loved one out of the hospital this winter, please call 978-725-5995.

Surgical Weight Loss info sessions

Lahey Hospital & Medical Center is pleased to bring Surgical Weight Loss services to Lahey Outpatient Center, Danvers. While the actual surgery will be performed in Burlington, patients will now have the convenience of receiving preoperative and postoperative care close to home.

Surgical Weight Loss offers a multi-disciplinary team approach for treating obesity through a combination of surgery, behavioral health, and nutrition. This multi-disciplinary approach is the key to successful long-term weight loss and well-being.

As part of the offerings, free monthly bariatric information sessions are held at Lahey Outpatient Center, Danvers. These sessions are open to patients and the community, and are facilitated by surgeons and nurse practitioners of the program.

Patients who typically qualify for surgical weight-loss include those with a body mass index greater than or equal to 40, and/or a body mass index between 35 and 39 with at least one major medical co-morbidity, such as obstructive sleep apnea or hypoventilation syndrome, diabetes or hypertension.

Free upcoming Surgical Weight Loss info sessions are held 6:30-7:30 p.m. Please call 978-304-8020 for further information regarding upcoming programs.

Newly Bereaved Workshop

Held 5-7 p.m. first Thursday of every month at the Bertolon Center forGrief & Healing, 78 Liberty St., Danvers.The group is for those who have lost someone within the last three months.To sign up or forinformation: 855-774-5100; grief@caredimensions.org.

Grandparents Raising Grandchildren Support Group

Held 9:30 to 10:30 a.m.second Thursday each month at the Beverly Senior Center, 90 Colon St. Group meets once a month at the Senior Center. Come meet other grandparents like you, get support, learn helpful informationand have some fun. Walk-ins are welcome. Held in the Meeting Room.For information: 978-921-6017.

Nar-Anon Support group

Held 7-8:30 p.m. Tuesdays at the Salvation Army building, 93 North St., Salem. Affected by someone elses addiction? Nar-anon offers Hope. Nar-Anon is a worldwide fellowship for those affected by someone elses Addiction. As a twelve-step program, Nar-Anon offers help by sharing experience, strength and hope. Meetings are open to family and friends of addicts in the North Shore area. Meetings will continue as long as they are needed by the community. There is parking in the rear of the building via Mason Street. All meetings are free, non denominational, all are invited.

Caregiver Support Group

Held 10-11:30 a.m. thesecond Tuesday of each month at the Beverly Senior Center, 90 Colon St.Come participate with other caregivers in confidential discussions about the difficulties and joys of caregiving for a loved one. The support of others who understand and have similar experiences can be exactly what you need. Held in the Conference Room. Sign upin advance. For information:978-921-6017.

Gloucester Stroke Club

Held 10:30-11:30 a.m. on the first Wednesday of every month atAddison Gilbert Hospital, Longan Room,298 Washington St.,Gloucester.Support groups are a great way to meet each other, stroke survivors or caregivers who understand what you are going through. The club will offer members various activities such as arts and crafts, gentle exercise, and health demonstrations - such as massage, blood pressure checks and other social activities.

Peer and Recovery Support Group

Held 7-8:30 p.m. on the last Wednesday of each month in the doctors conference room at Beverly Hospital, 85 Herrick St., Beverly. These support groups are for family and friends of those dealing with mental health challenges and also for peers in recovery and meet the last Wednesday of each month. For information: 617-984-0504; csadkowski@yahoo.com; namigreaternorthshore.org.

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For a while now, people have been going crazy about the ketogenic diet for weight loss. I mean, who wouldnt want to lose those pounds without having to break a sweat? But before you go keto like the rest, you need to know what it is about and how ketosis works.

Basically, your bodys main source of fuel is carbs. You get carbs from eating foods such as legumes, vegetables, potatoes, whole grains and others. However, when you are on a ketogenic diet, you deprive your body of carbs and feed it with more fats. This way, the body is forced to make use of stored fats as a source of energy. This process of converting stored fat into molecules (ketones) is what is referred to as ketosis. When your body gets to this point, it uses the ketones as a source of fuel until the next time you consume carbohydrates. This means that the more your body uses the stored fats, the more fat you lose hence the weight loss.

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So what do you eat when on keto diet?

If you are going the keto way, you will have to quit most of your favourites since the diet involves more fats, not so much proteins and very few carbs. You will also have to stop eating fruits and some vegetables since most of them are high in carbs.

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Usually, you are supposed to be eating less than 50g of carbs every day. Less than 50g of carbs in a day is approximately not more than three slices of bread. Then, the fats take the highest percentage followed by proteins which must be taken in moderation. Both saturated and unsaturated fats are welcome. Avocados, fatty fish, nuts, olive oil, bacon, whole eggs and dark chocolates are some of the fats you can rely on when on a keto diet.

Does the keto diet really work?

Most people swear by this diet and we have seen celebrities join into the craze. Some studies have found that indeed, a low carb diet like the keto diet indeed helps one to lose weight.

One particular study that sought to find out the long term effects of keto diet also found that it did help people to lose weight. In the study, 83 obese patients were put on keto diet and their results observed after a period of 16-20 weeks. The study reported that the patients body mass index and their weight reduced significantly after the treatment.

The side effects of keto diet

While the ketogenic diet may give you the results you want, the risk is that its not a sustainable lifestyle. Think about it; for how long can you eat fatty foods? Most people get nauseated by a lot of fats which might also be a contributing factor to weight loss when on keto diet.

As such, the results of the diet tend to be only short-lived and people find themselves going back to their earlier eating habits hence going back to their unhealthy weight.

The other downside of ketogenic diet is that you might miss on some important nutrients since you are not eating enough fruits and vegetables.

If you want to lose weight, its best to look for a sustainable solution. Look for a healthy routine you can continue the practice even after you have hit your target so that you do not regain unhealthy weight.

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All you need to know about the keto diet and weight loss - Pulse Live Kenya

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College Compass is a bi-weekly blog that aims to help students navigate the highs and lows of college life.

The combination of late nights and heavy drinking will eventually take a toll on anyone living such a lifestyle for prolonged periods of time. Since many college students are surrounded by this kind of living, these unhealthy habits can feel difficult to break and when the weather hits freezing temperatures, the mere idea of change feels close to impossible.

When I first arrived at college, my imagination soared with fears about the apparently inescapable freshman 15 that haunted me. But in my experience, the freshman 15 was just another college myth that I quickly forgot once I realized its falsehood. The stress of college life and my new jam-packed schedule kept me away from snacking and I rarely found myself overeating at Market Central.

With that being said, as I acclimated to college life and Market meals, I began to notice the shift that everyone warned me about. While I only gained a few pounds, I couldnt help but feel out of control of my weight. Not only did I abhor working out, but I could rarely find the time to do so between my classes, and I often had meetings at night. So I tried out other less healthy and less effective methods. I would often minimize my meals during the day but my efforts would go to waste when I lost control at night and as someone who never enjoyed cooking, my midnight snacks canceled out all my daytime efforts.

After a couple sporadic sessions at the gym with no reward and weeks spent yo-yoing, I decided it was time to resort to more extreme measures in my case the keto diet. The keto diet calls for a daily intake of 20 grams of carbohydrates per day, which equates to a small apple. While it cuts out all carbs and sugar, it calls for high fat and moderate protein. While I initially planned to follow the diet for a month or two, once my body had adjusted to ketosis, the alternative metabolic state, I found it difficult to wean back to normal food consumption.

While I certainly lost the extra pounds on the keto diet, the constant restriction kept me in a permanently irritable state. As a true food lover, it was physically painful for me to share photos of pasta from Italy on my food Instagram account when I hadnt consumed pasta in around six months. Not only was it difficult for me emotionally, but eventually I had to stop because of the negative health effects.

Not only was I lacking nutritional value from fruits and vegetables, which goes against the diet, but the excessive fat led to other health issues. After officially putting a halt to the diet, Ive spent the last few months trying to figure out how to maintain a weight Im comfortable with while remaining healthy. As someone who has experimented with various diets throughout my life, at 21 years old, Ive finally begun to realize that moderation truly is key. I care about the way I look, but I value my mental and physical health equally, and what I consume or dont consume affects that directly.

Unlike methods focused on losing weight as fast as possible, a slow and steady method will eventually show results and in a less harmful way. Ive learned that the more I deprive myself of food I want to eat, the more Ill end up eating more of it later on. Depriving myself of food is not only unhealthy, but its often unsustainable and leads to metabolic irregularities and binging, which reverses any progress.

In addition, any diet that completely cuts out a certain food group should most likely be avoided. Every food group has its importance and nutritional value and shouldnt be ignored nor overly emphasized. So without a doctors approval and a nutritionist tracking your progress, diets should probably remain moderate, especially at such a young age.

With that said, theres nothing wrong with staying in charge of your body and weight. While portion control, frequent exercise and minimal snacking might be a difficult change to make, eventually itll show its merit. Weight loss may not happen overnight with these alterations, but theyll last longer and feel better than the diet starts tomorrow methodology that often encourages overeating and starvation the next day.

While I dont necessarily recommend a full implementation of Weight Watchers, the diet encourages a healthy mindset towards eating that anyone can adapt. Weight Watchers follows a personalized point system based on each persons individual weight and their goals. However, fruit, vegetables and chicken count as free points so dieters can eat unlimited amounts and as Oprah Winfrey likes to advertise she still eats bread everyday.

If you dont necessarily want to start any actual diet plan, meal prep can be just as effective to cut out snacking and cut down on proportions. Without measuring food intake or determining how much you want to eat ahead of time, it can feel difficult to restrain from overconsumption. Meal prep is not only time-efficient, but it helps limit food intake. Sometimes when I buy a bag of nuts, Ill lose track of how many I eat, and Ill end up going through the bag in one sitting. Meal prep, or preparation, means literally prepping food in advance so you know how much youre eating and rethink exceeding that amount.

And if youre feeling really ambitious, a gym routine wouldnt hurt either. Although working out wont necessarily work wonders if your diet doesnt follow the same pattern, its still a good way to balance out extra calories and stay in shape.

After many years of dieting, Ive learned that these forms are far healthier and more sustainable than calorie-counting, which can create unhealthy eating and obsessive dieting habits. They also encourage mindfulness and portion control, which are the kinds of habits students should learn in college. In many cases, immediate weight loss is synonymous with temporary weight loss. Students dont need to cut out all the sweets, they just need to rethink how frequently they consume them.

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Reaching for a snack between mealtimes or postworkout is something we all do. And sometimes that snack is whatever is at the gas station or something packaged and tasty (but not always healthy) from the vending machine at work. But everything we eat can affect our gut health and risk for heart disease, so we can be more strategic about our snacking.

According to new research published in the Journal of Nutrition, swapping out your usual salty or sweet afternoon pick-me-up for walnuts can have some serious heart health benefits.

Researchers looked at 42 participants who were overweight or obese and were between the ages of 30 and 65. Before the study began, everyone was placed on a diet that mirrored an average American diet (where 12 percent of daily calories came from saturated fat) for two weeks. Then, participants switched to diets that were lower in saturated fat, where 7 percent of daily calories came from saturated fat, and incorporated walnuts. After munching on two handfuls of walnuts daily for six weeks in place of snacks like chips or crackers, all participants saw lower cholesterol levels and gut bacteria that improved their risk of heart disease. (Its important to note that typically one serving of walnuts is one ounceabout one handful.)

This is likely because eating whole walnuts daily lowers cholesterol levels and blood pressure, study authors Penny Kris-Etherton, Ph.D., distinguished professor of nutrition and Kristina Petersen, Ph.D., assistant research professor, both in the department of nutritional sciences at Penn State University explained to Bicycling. And while the researchers said that this study showed correlation, not causation, previous research published in the Journal of the American Heart Association also found that adding walnuts to a persons diet can help lower blood pressure, especially when they are replacing foods high in saturated fat.

[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]

As for how gut health affects your risk of heart disease? That may be due in part to the fact that walnuts contain fiber, which can positively affect gut bacteria. Additionally, the unsaturated fats and omega-3s in walnuts can contribute to favorable gut microbiomeswhich may aid in lowering blood pressure, leading to a lower risk for heart disease according to Kris-Etherton and Petersen.

Overall, swapping out unhealthy snacks for a serving of walnuts or other nuts is a relatively small change that will have major health benefitsand is easier than doing a radical diet or exercise overhaul, Kris-Etherton and Petersen said.

And, its not just people at risk for heart disease, the study authors explained. Nuts are recommended in many heart-healthy diets, such the Mediterranean diet. Its a great way to encourage people who are already healthy to stay healthy, Petersen said.

In full disclosure, this one study was supported by grants from the The California Walnut Commission. However, there have been ample amounts of independent research on all the heart healthy components of nuts such as omega-3s, unsaturated fats, and fiber. Plus, adding nuts to your diet promotes healthy aging and can help prevent against risk of chronic disease, previous research published in the Journal of the American College of Cardiology found. So, even if you are healthy in your 20s or 30s, as you age, blood pressure and cholesterol levels increase, which is why eating a heart-healthy diet is important no matter your age or activity level, the study authors explained.

The bottom line: snacking on nuts is something people can do now to maintain health, rather than waiting until later in life. While this study looked at walnuts specifically, the researchers pointed out that adding a variety of nuts can help a person keep up this healthy habit, as eating walnuts daily may get boring. Its much harder to reverse disease once it comes about, so prevention is key, Kris-Etherton said.

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There's a whole slew of diets out there to choose from, but at the end of the day, it's all about choosing what works for you. One of the latest to surge in popularity is the sirtfood diet, an eating plan stars like Adele and Pippa Middleton swear by. Before you consider trying it out for yourself, let's run through exactly what the sirtfood diet actually is.

The idea behind the sirtfood diet comes from nurtritionists Aidan Goggins and Glen Matten. The two wrote an official guide book about how the diet works and what you can eat on it.

The sirtfood diet works off of the concept that by eating certain things, you can trigger the activation of certain proteins called sirtuins or colloquially dubbed "skinny genes." According to Healthline, sirtuins have many functions and are "a group of seven proteins found in the body that has been shown to regulate a variety of functions, including metabolism, inflammation and lifespan."

By monitoring caloric intake and eating foods that contain a lot of sirtuin proteins in them (a.k.a. "sirtfoods"), this diet aims to have the same effect as exercise and fasting. There are two phases of the diet.

The Sirtfood Diet

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There are two phases of the sirtfood diet, with phase one lasting a week. For this first week, days one through three are limited to 1,000 calories per day and include three sirtfood-approved green juices and one meal. After the third day, you can consume 1,500 calories per day in the form of two green juices and two meals. In a report by USA Today, it explains that the second phase of the sirtfood diet lasts 14 days and includes "three meals high in sirtfoods, one sirtfood green juice, and one or two sirtfood bite snacks."

The list of approved sirtfoods includes 20 foods, according to SirtFoodDiet.net. The foods are as follows:

Yup, you can still drink red wine and eat chocolate. Although these are the top 20 sirtfoods, there are other foods approved for this diet like asparagus, green beans, raspberries, and popcorn.

You should probably hit the grocery stores and order yourself a juicer before you give this diet a go. There are quite a few moving parts to the phases and a lot of organization required, but it's meant to be fast acting and last about 21 days. When in doubt just think, what would Adele do?

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The low-carb keto diet might be popular among weight-loss warriors and celebrities today, but did you know it was first given to kids with a particular form of epilepsy?

The ketogenic or keto diet was developed in the 1920s by Dr Russell Wilder at the Mayo Clinic. He prescribed it to children with severe epilepsy who weren't responding to drugs, and found the diet minimised the frequency and severity of their seizures. Although, a recent study has shown not all children benefit from the diet.

It wasn't until the 1960s when Dr Robert Atkins created his eponymous diet that low-carb eating plans became popular among the masses.

Dr Atkins theorised that when we consume minimal carbohydrate, the body burns fat for energy. This process is known as 'ketosis' more on that in a minute.

So, how does it work? What can you eat on the keto diet? And what does the research say about its connection to weigh loss? Are there any side effects? Let's dig in.

While Dr Atkins recommended dieters limit their carbohydrate intake to 65-100 grams per day, keto requires even greater self-control.

"To become ketotic you need to take your carbohydrate down to 10 grams, 20 grams a day," says Monash University's head of dietetics, Professor Helen Truby.

"That's like half a slice of bread."

Becoming ketotic or entering ketosis is the physiological process when your body stops using carbohydrates for energy and starts using fats.

And the energy can come from fats you've eaten, as well as fats stored in the body, says New York University physician Shivam Joshi, who spoke with Dr Norman Swan about keto on RN's Health Report.

"But when you look at low-carb diets in general, the sentinel feature of their ability to cause weight loss is that they restrict calories," he says.

It can take up to five days to become ketotic, and when you do your body will start producing ketones, which are another energy source.

In addition to using fat as an energy source, Professor Truby says after a few weeks in ketosis, you become less hungry.

This diet could be a valid way to lose weight, but no more so than following a traditional reduced-kilojoule diet.

In a review of the keto diet, Harvard University's School of Public Health points out that "there is not one 'standard' ketogenic diet with a specific ratio of macronutrients [carbohydrates, protein, fat]".

"Generally, popular ketogenic resources suggest an average of 70-80 per cent fat from total daily calories, 5-10 per cent carbohydrate, and 10-20 per cent protein."

Breakfast: Green smoothie made with spinach, cucumber, avocado, coconut cream and peanut butter

Snack: Low-carb chocolate with peanut butter

Lunch: Baby spinach, egg and parmesan salad

Snack: 100g cheese with cucumber

Dinner: 50g piece of salmon with baby spinach and garlic oil

Dessert: Hot chocolate made with coconut cream and sugar-free drinking chocolate

Beyond pasta and rice, carbohydrates are found in plenty of healthy foods, including fruits and many vegetables, legumes, wholegrains and the natural sugars found in milk and yoghurt.

Due to this, Professor Truby says it's important for people on the keto diet to be mindful of their micronutrient intake.

Micronutrients include minerals like calcium, which is important for bone health, B vitamins in legumes and wholegrain foods, and vitamin C, which is found in fruit.

Professor Truby says keto dieters might need to take micronutrient supplements to ensure their needs are being met.

"It's not impossible, but it's certainly not the easiest diet to do," she says.

Those coming off a keto diet may also experience some weight gain.

"Your body will try and put some of that weight on again, unless you're really careful about how much energy and how many carbs you have," says Professor Truby.

She recommends easing back into carbohydrates slowly, and choosing healthier carbs, like fruits and wholegrains, over sugary items.

"In my opinion, if you're going to try a diet that induces ketosis, you should have a chat with your GP first, particularly if you've got any medical conditions," Professor Truby says.

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The keto diet is no silver bullet.

"Questions remain concerning the long-term health effects of this diet on the gut microbiome and general health given the lack of fruit, vegetables and grains," says this post from Monash University's Department of Nutrition, Dietetics and Food.

In a paper co-written for the JAMA Internal Medicine, Dr Joshi analysed a series of randomised controlled trials over a year or more.

"This study showed the difference in weight loss between those on a ketogenic diet and those not on a ketogenic diet or a control diet was only 0.9 kilograms, which is of statistical significance but may not be of clinical significance," he says.

And Harvard's School of Public Health ends their assessment of the keto diet with this summary:

"Available research on the ketogenic diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short-term (12 weeks or less), and did not include control groups.

"A ketogenic diet has been shown to provide short-term benefits in some people, including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different."

Experts say the keto diet may cause a range of side-effects. These include:

Professor Truby says the keto diet may have positive effects for people who are very overweight.

"[Through shedding fat] your blood pressure should come down, your lipid levels will change, and you get better glucose control," she says.

But it's probably not worth it for most people.

"For people who just want to lose a little bit of weight, then I don't think a ketotic type of diet is really necessary because you will actually regain the weight anyway, when you stop being ketotic," says Professor Truby.

But maybe we can all take a slice of advice from this popular eating plan, she adds.

"There's no need for everyone to go on a completely keto diet, but reducing those carb sources that are not nutrient-rich things like cakes, biscuits, chips is a good idea for everyone."

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

This article has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW. This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

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Remember that research published last fall that said eating processed and red meat was a-ok? You know, the one that was funded by the meat industry? Turns out it was wrong. Really, really wrong.

Now, new research, published in the journal JAMA Internal Medicinethis month, looked at data on thousands of people studied over the course of three decades. The findings point to an increased risk of cardiovascular disease on a dietheaviestin red and processed meat, including poultry.

Study co-author Linda Van Horn, division chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine, serves as a member of several advisory panels, including one thats working on revising the federal Dietary Guidelines.

Van Horn says the new findings relied on the highest quality data available. In the findings, heart disease risk is reduced when people prioritize eating fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with limiting most meats. The worst risk was linked to processed meat, and the lowest increase in risk was among fish eaters. The research also found that limiting refined grains, fried foods, and sugar-sweetened beverages helped to reduce the risk of heart disease even further.

When you eat a diet that is rich in processed and refined foods, it collectively contributes to increased risk of disease, Dr. Van Horntold The New York Times,adding that it also denies you the benefits of the fiber, vitamins, minerals and plant-based proteins that contribute to health.

Cardiovascular risks are largely influenced by genetics, but diet does play a role. According to another one of the study's authors,Norrina Allen, associate professor of preventive medicine at the Northwestern Feinberg School of Medicine, it'sa major factor in who will and won't get heart disease in their lifetime. Any increased risk even a small one, is undesirable, she says.I would say that even though it seems to be a small amount of risk, any excess risk for something as major as heart disease and mortality is worth considering."

Last September'sresearch that said eating red and processed meat was not a health risk,has been resoundingly rejected by scientists, doctors, and the entire medical community. The authors had been exposed as having ties to the agriculture industry, and the medical community walked back the news as well as they could.Health experts, including those representing theAmerican Heart Association and the American Cancer Society, said thestudy flew in the face of decades of researchwarning people to eat less meat for the sake of their health.

Even the World Health Organization has classified processed red meat as a Group 1 carcinogen, meaning it's highly likely to pose serious health risks. Other substances classed as Group 1 carcinogens include asbestos, radium, and tobacco.

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Meat Linked to Increased Risk of Heart Disease, Study Warns - The Beet

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