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Experts say these are the most effective ways to lose weight after 50

There's no reason you can't look as fit and fabulous at 50 as you did at 40.

But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age.

One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. You lose muscle mass at an average rate of 3-5% for every 10 years after age 35, and this can impact the way you burn fat. Your body goes into its aging stage as it leaves the growing one, says Dr. Luiza Petre, a New York City-based weight loss and management specialist, and assistant clinical professor of cardiology at the Mount Sinai School of Medicine. When this happens, your body doesnt need as much energy as it used to, she explains.

What's more, all those years of playing sports, running after your kids and walking up and down stairs take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.

According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body's ability to burn calories while sitting on the sofa doing nothing, decreases by about 1-2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they areand how to work around themit's easy to be successful at dropping pounds."

One of the best things you can do at any age is shake up your routine and try something new. Follow these tips to help you drop the pounds, and keep them off for good, courtesy of some of the worlds best weight-loss experts, dietitians and personal trainers

First stop after you celebrate the big 5-0your doctor's office. Your doctor can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea) and help you come up a plan for diet and exercise, says Dr. Petre. Your doctor may even be able to recommend a physical therapist or personal trainer for you.

Have your doctor check your hormone levels. As we age, progesterone, testosterone and other hormones decline, which sets the body up for storing fat instead of losing weight, says Dr. Jennifer Burns, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands and other hormone levels checkedand then taking the appropriate steps to bring them back into balancecan go a long way toward helping people in their 50s lose weight," says Burns.

Dr. Tami Meraglia, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink stubborn belly fat.

Declaring that youre going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude, says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. Triumphs make your courage grow, she adds. Small achievements amount to large goals achieved.

There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet and WW Freestyle). If you're not sure which one works best for your lifestyle, talk to a dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An RD will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies and meal-prep fatigue.

At 50, you've been around the block enough times to know that fad diets don't work. No crazy fasts, cleanses, cutting out fats or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. Dr. Petre explains that these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.

Even if you've never picked up a dumbbell in your life, now is the perfect time to learn to love the weight room (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). Because the secret to losing weight over 50 is this: Build more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). "The good news is you can turn all of this around with a well-structured weight-training routine," Durbin says. "That can help you regain the ability to lose weight like you were able to 20 years ago," he says. Aim to lift weights at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn't hurt to lift every dayjust make sure to work different muscle groups or train differently each day.

Janna Lowell, a Los Angelesbased personal trainer, says she gets the best results among her 50-somethings when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga and dancing.

If you're going to put in the effort to block out the time, don't let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?'" says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time or injuring yourself.

If an aching back, wonky knee or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. "After 50, many people have sustained injuries and don't know what their activity options are," she says. "Getting advice from a professional can truly help." Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

Just like pop music isn't the same as it was when you were in your 30s, your metabolism has changed, too, which means you're burning about 250 fewer calories each day. So if you continue to eat like you did in the early 2000sand don't increase your exerciseyou'll inevitably gain weight, says Dr. Katie Ferraro, a registered dietitian and assistant clinical professor of nutrition at the University of CaliforniaSan Francisco School of Nursing. Eliminating the junk food in your diet and replacing it with loads of fruits, vegetables, whole grains and lean proteins can make cutting calories painless, she says.

Its not just what you eat, but how you eat that matters in your 50s, claims Dr. Anthony Dissen, a registered dietitian nutritionist and Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. If our stomachs arent full, we dont feel full, and well stay hungry, he points out. When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.

Between paying college tuition for your kids, juggling more and more responsibilities at work and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they're doctor's appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

One great thing about being 50you are completely over the social pressure to stay out late. Doing your best to get seven to eight hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetiteleptin and ghrelingo into overdrive without regular shut-eye. This can trigger excessive hunger and lead to poor food choices and weight gain at any age, she says. Find a list of proven of sleep strategies right here.

Its important to practice mindfulness, especially when youre eating. The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack weve just eaten, Dr. Dissen explains. By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures and tastes. Mindfulness can aid in stress relief, too. Michaels suggests practicing five to 10 minutes of meditation a day.

Whether it's treating yourself to manicure or taking a mental health day from work, taking care of yourself shouldn't be looked at as a luxury. The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. Plus, when you show yourself a little more love, you can use that energy to do things that support your goals, like eating healthy, exercising and meditating. Not sure how to start a self-care routine? First ask yourself why you need more time to take care of yourself. Are you working too many late hours at the office? Do you feel burned out and wish you could be calmer? Once you figure out why you need to make some more time for yourself, it can help you decide what will be a good activity or routine for you.

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On the surface, a plant-based diet sounds simple. And although its been trending lately, the idea of eating mostly plants has been in the zeitgeist since Michael Pollan spelled it out in The Omnivores Dilemma in 2006.

That said, anyone who has been given a plant-based diet prescription from their doctor, or tried to move away from the standard American diet and toward a more plant-based one, knows that doing so isnt quite as simple as it sounds.

A strict plant-based diet means eating no animal products (aka veganism), but not everything is black and white.

Obviously, a plant-based diet centers on plants: fruits, veggies, whole grains, nuts, seeds, beans and legumes. Strictly speaking, it excludes all animal products, including not only meat but eggs and dairy. Some people follow a more flexible plant-based diet that includes a little bit of meat and/or dairy, which isnt technically a plant-based diet. But since both strict plant-based diets and more flexible ones are valid choices with proven health benefits, well talk about both of them here.

Some people say plant-based and mean vegan while others dont, said Marisa Moore, a registered dietitian based in Atlanta. I use the term to mean mostly plants, not vegan.

Then, theres the question of what kind of plant-based food should be included in the diet. Another group takes plant-based to mean 100% whole foods plant-based, meaning even processed foods that are made entirely of plants are excluded, said Taylor Wolfram, a registered dietitian based in Chicago. She also pointed out that there is no standard definition of processed food, which further muddies the idea of what a whole foods plant-based diet really is.

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The bottom line is: One persons plant-based diet might exclude animal products and processed foods, while another persons might make a little bit of room for these things. What all plant-based diets have in common is that they emphasize eating mostly minimally processed plant foods.

Theres evidence that eating a more whole foods plant-based diet can improve health, even if you dont cut out animal products completely.

Good news for anyone who cant fathom giving up cheese or steak forever: You dont need to eat 100% plant-based to see health benefits. Shivam Joshi is an internal medicine physician at the New York University School of Medicine who eats an entirely plant-based diet, but he doesnt necessarily recommend that to his patients.

Many of them are immediately turned off by the idea of going completely vegetarian or vegan. I dont tell people to go vegetarian or vegan, Joshi said. Instead, he tells them to eat plant-based meals most of the time, without worrying about cutting out meat and dairy altogether.

You can get most of the benefits of a full-on plant-based diet by eating this way. No one has really shown that full-on vegan is better, he said.

Moore also pointed out that eating a mostly plant-based diet leaves room for flexibility, which can remove a lot of stress around eating. Im a big fan of flexibility when it comes to food no need to try to be perfect.

Moore suggested a limited amount of flexibility, though: If youre newly transitioning to a plant-based diet, you might start by adding just one or two plant-based meals per week and gradually work your way down. Or, you could make a goal to only eat meat X times per week, depending on what feels realistic for you.

Joshi emphasized a diet rich in unprocessed, high-fiber plant foods. In the short run, he said, these foods deliver high levels of vitamins and minerals, and can help lower cholesterol and blood sugar levels. In the long run, these effects can improve a persons health outcomes.

Epidemiological data shows that the more plant foods someone eats, the lower their risk for certain chronic diseases, including cardiovascular disease, Type 2 diabetes and some cancers, Wolfram said.

OK, but what does shifting to a plant-based diet actually look like?

Whenever someone is considering a plant-based diet, I generally suggest starting off slow, said Ryan Maciel, a registered dietitian with Precision Nutrition. Start with one of your favorite dishes lets say a chicken stir-fry. Replace the chicken with beans, lentils or tofu as your plant-based protein source. In other words, take some time to get comfortable with cooking and eating a few simple plant-based meals before you start overhauling your entire diet.

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You can also focus on upping your fruit and vegetable intake before making any other major changes. Joshi pointed out that only 1 in 10 Americans eats the recommended five servings per day, and that making this a priority will have a huge impact youll get more vitamins, minerals and fiber, and likely eat less saturated fat (which the U.S. Department of Agriculture recommends limiting to 10% of your total calories in order to lower your risk of heart disease). And, youll get the most out of those five-a-day if you eat a variety, including leafy greens every day, because youll also get a variety of nutrients.

When and if you do start eating primarily plant-based foods, be sure to prioritize protein and other key nutrients that are less abundant in plant foods.

Wolfram emphasized the importance of prioritizing protein-rich plant foods.

Legumes are a key food group for plant-based eaters to meet protein and amino acid recommendation, she said. Protein recommendations vary from person to person, but the National Academy of Medicine recommends that adults get 0.8 grams of protein per kilogram of body weight each day, about 50 grams per day for a 140-pound person.

Legumes include beans, lentils, peas, peanuts and soy foods such as tofu and tempeh. Plant-based eaters should strive for a minimum of 3 to 4 servings of these foods every day (1/2 cup beans, lentils, peas and soy foods; 1/4 cup peanuts; 2 tablespoons peanut butter).

Maciel emphasized the importance of getting adequate micronutrients. Here are some ways to do that:

Dark leafy greens, beans and fortified grains are a good source of iron, and eating them alongside foods rich in vitamin C (like citrus and bell peppers) can help with iron absorption.

Omega 3-fatty acids are essential fats that can improve your health by reducing your risk of heart disease, Maciel said. Omnivores can get these from fatty fish, but walnuts, flaxseeds and chia seeds are all good plant-based sources.

Dairy is off-limits, but its a major source of calcium. There are plenty of other options for you to choose to meet your needs, Maciel said. Fortified plant-based milks, tofu, broccoli, leafy greens, beans, nuts and seeds are all good sources.

It can be challenging to get enough vitamin D from whole food sources, especially for vegetarians, Maciel said. Although things like plant-based milk, orange juice and cereals are often fortified, people who dont get much sun exposure might be lacking in vitamin D talk to your doctor about possible supplementation.

Iodine is needed to make thyroid hormones, Maciel said. Since iodine is naturally found in foods such as fish and dairy, plant-based eaters excluding these foods may be at risk. Seaweed and fortified grains are good sources, or you could switch to using iodized salt (many salts at the grocery store are iodized).

Vitamin B12 is only found in animal products and fortified foods, Maciel said. Therefore, vegans need to take a B12 supplement or consume foods fortified with vitamin B12. Plant-based options include fortified plant-based milks, fortified cereals and fortified nutritional yeast.

On a plant-based diet, your staples will look a little bit different.

Especially if this is a new way of eating, know that it may take some time to figure it all out, Moore said. Youll need to plan a little more to make sure youre getting the nutrition you need and not going hungry because youre not sure what you can eat. Cooking big batches of veggies and grains at the start of each week can make things easier, as can keeping plenty of canned or dried beans, nuts and seeds on hand.

Although processed foods shouldnt make up the bulk of your plant-based diet, store-bought frozen veggie burgers and other plant-based meat alternatives are a smart way to round out your meals when youre pressed for time and/or staring down an empty fridge. Likewise, fortified cereals and breads are good sources of many of the nutrients that Maciel mentioned above, so look for whole-grain versions and make them a staple in your kitchen.

One final thing to keep in mind: A plant-based diet isnt realistic for everyone, and thats OK.

What many plant-based diet advocates forget is that not everyone has access to unprocessed plant-based foods, and that even those who do might not realistically be able to eat them regularly. Roughly 11% of the U.S. population is food-insecure, meaning they dont consistently have access to fresh and healthy foods. For anyone in this position, a plant-based diet will be nearly impossible. And even individuals who can access whole foods might not have time to prepare them regularly cooking whole foods from scratch takes longer than picking up ready-made food or cooking convenience foods. This is important to keep in mind when deciding whether a plant-based diet is realistic for you its also a reason not to extol the virtues of such a diet to everyone you meet, as it might instill shame in someone who just cant eat that way.

Plant-based diets can be appealing to those with eating disorders and disordered eating because certain foods are restricted and, therefore, the diet can reduce calories, Maciel said. For these individuals, a plant-based diet or any diet that restricts certain foods probably isnt the best idea. Instead, he recommended that those individuals shift away from food rules, with the help of a registered dietitian or therapist, if possible.

And of course, remember that how you eat is ultimately up to you. If someone has no interest in eating plant-based, then it isnt something they should force, Wolfram said. Eating one way or another doesnt make you morally superior to anyone, and no one way of eating can guarantee health (or, just as importantly, happiness). Also, remember that the way you choose to eat might evolve over time, and theres no need to put a label on your diet if eating an entirely or mostly plant-based diet seems like a good idea for you right now, for health reasons or other reasons, do it! But if your priorities shift in the future, its OK that your eating habits do, too.

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The start of the spring semester is often defined by academic changes and added responsibilities. During this hectic period, it is crucial that students focus on their overall health. By adopting healthy eating habits and incorporating an active lifestyle into their new schedule, students can avoid long-term health complications from diseases and can work towards a healthier semester.

The nature of institutions like the University can cause students to adopt unhealthy lifestyles. According to Melanie Brede, a registered dietician in the Office of Health Promotion, inconsistent meal times and the transition to making personal decisions regarding ones diet primarily contribute to a different health experience for students.

In college, people are often for the first time making their own food decisions in a way that wasnt available for them in the past, Brede said. A lot of times, daily schedules are variable, so mealtimes tend to be less traditional. All of those things create a scenario where people might eat differently than they used to.

Additionally, she mentioned that concepts such as the Freshman 15 are insignificant and are merely derogatory terms published in magazines, as, on average, students only face a four- to seven-pound weight gain or loss during their University experience.

When adopting healthier lifestyle habits, Brede emphasized the need for a weight-neutral approach, as living a healthy lifestyle goes beyond the numbers on the scale. In fact, Brede focuses on working with students to make sustainable changes that will lead to lifelong healthy habits.

Overall, the nutrition philosophy at Student Health focuses on the enjoyment of food, the role of food in aspects of a students relationships, the access and sustainability of food and the construction of a diet that can accommodate any medical conditions.

A health-forward, weight-neutral approach is about supporting the well-being of individuals and communities, independent of weight, Brede said. In short, it is about helping all people of all shapes and sizes to live [healthily].

There are appointments available with Nutrition Services at Student Health to help students learn how to live well. During the programs initial one-hour meetings, students and professionals discuss ones health history and determine personalized nutrition-related goals. During this conversation, students can learn more about nutritional science, budgeting in relation to nutrition-goals and more. A subsequent appointment can help students address ways to overcome obstacles related to ones goals.

The focus on eating habits can be even more challenging as students transition off their first-year meal plans. Brede emphasizes that students should aim for a balanced meal that incorporates proteins, starches, fruits, vegetables and healthy fats. In terms of meal prepping, she encourages workable goals and simple recipes initially. Additionally, she mentioned that students could turn meal prepping and cooking into a social activity with friends.

It can be a lot of fun actually to get together with friends to cook something together, Brede said. That can be a time-saver [and] money saver, and you can overlap it with socializing and getting [connected] with people you dont necessarily get to see all the time.

Brede mentioned that students with restricted diets should take advantage of the vegan and vegetarian stations offered at Runk Dining Hall and Newcomb Dining Hall. Furthermore, she emphasizes that balance is still key for those on a restricted diet.

That balance factor still applies that may mean more plant-based protein, beans, soy or for vegetarians who are including eggs, [those] could be an option.

Some students may follow specific diets such as the ketogenic diet or the paleo diet. However, these eating habits may not be effective, as they completely eliminate particular food groups, which can negatively impact health. For example, James Landers, a commonwealth professor in the department of chemistry, mechanical engineering and pathology, detailed that the lack of carbohydrates in the keto diet causes the body to pull energy from fatty acids. The liver produces compounds called ketone bodies from fatty acids, which the body can use as an alternative energy source, though carbohydrates are the main one.

Your brain primarily wants to burn glucose but if that is not around, it will use these things called ketone bodies, Landers said. The keto diet puts you in a state where your body is pulling fatty acids out of your fat stores to generate keto-based compounds that you can use for fuel and as a result, you take down your body fat.

Furthermore, Landers stated that the main issue regarding these practices is sustainability. Extended periods in a state of ketosis can be harmful to the body, as the brain dislikes a state of low glucose and high ketone bodies. Nevertheless, he suggests that the process is very individualistic and mentioned that newer trends identify ketogenesis as a good way to deal with obesity.

As a general guideline, Landers recommends that students limit the consumption of refined sugar, avoid saturated fats and indulge in moderation.

Wen You, associate professor in the department of public health sciences, provided further suggestions regarding students approaches towards physical activity.

For college students, it is important to foster [a culture] of healthy eating and an active lifestyle, You said. Going to the gym twice a week will be easier if you have a friend or a group of friends who can hold you accountable. Schedule exercise time on your calendar beforehand.

Additionally, Brede suggests that students should focus on all factors of health behaviors beyond eating habits. This includes physical activity, sleep patterns and social support. Furthermore, she suggests focusing on all aspects of a healthy lifestyle to increase energy, improve stress management and encourage the feeling of accomplishment. In addition to Nutrition Services offered by the Office of Health Promotion, Brede also mentioned that students with eligible dining plans could access free consultation services with University Dining Nutritionist Paula Caravati.

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What are you getting yourself into if you commit to one of these diets?

The Paleo diet mimics the kind of food early humans used to consume, in the belief that our bodies are not able to handle the modern diet that has come about because of modern farming practices. The Paleo diet includes food that could be obtained through the prehistoric method of hunting and gathering: lean meats, fresh fruits, vegetables, nuts, and seeds (via Mayo Clinic).

TheMediterranean diet adopts the eating habits seen in cuisines around the Mediterranean Sea, including France, Greece, Italy, and Spain. It involves consuming plenty of vegetables, fruits, legumes, nuts, cereals, grains, fish, and unsaturated fats such as olive oils. People on the Mediterranean diet can also expect to see less meat and dairy. Doctors have given the plan two thumbs up because the say can lead to a healthier heart (via National Health Service).

Intermittent fasting is just as it sounds: You fast for certain periods throughout the day. There are a few ways to go about intermittent fasting, and they may not work the same way. "There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective, [but people should] use an eating approach that works for them and is sustainable to them," metabolic expert Deborah Wexler tells Harvard. Researchas reported in Cell Metabolism also shows that the earlier the food window, the better the results.

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Are you still talking about how ah-mazing Jennifer Lopez looked in the Super Bowl Halftime Show? Yeah, same. There's no denying the singer is a total badass onstage and offshe certainly put in a lot of hard work in the gym to prepare for the big moment, and it shows in strong legs, arms, and, well, impressive pole-dancing skills. J.Lo has an intense fitness routineit involves plenty of abs workouts (duh), heavy lifting, and plenty of dancing.

To keep up with her incredibly active lifestyle, J.Lo also has to fuel her days accordingly. It should come as no surprise that she's just as disciplined with her eating lifestyle as she is with fitness. And it seems safe to say that J.Lo and fianc Alex Rodriguez are in this togetherremember that 10-day no-sugar, low-carb challenge they completed last January? The couple nixed all sugar and limited their carbs. (Now that's some dedication).

The singer, actress, and dancer maintains balance, but still makes smart choices about what ends up on her plate. After all, she needs to fill up her tank with healthy foods to keep her energy levels up, and her performances fierce.

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1J.Lo eats all organic whole foods.

I have her eating very clean because she needs really good fuel for all the things that shes doing, her trainer Tracy Anderson told People. Its all organic and its all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food.

2She drinks water all day long.

Hydration is so crucial for the singer that it's a whole category in her ultra-clean diet. (J.Lo's diet categories include protein, vegetables, fats, carbohydrates, and water, according to her trainer and life coach, Dodd Romero.) She drinks a minimum of seven glasses a day, he told US Weekly.

It's a safe bet her famous bling cup she takes everywhere is filled with H2O. Jenny has also long-avoided alcohol and caffeine. "I haven't had caffeine in years," she told Hollywood Life.

3J.Lo avoids processed, packaged foods.

Not that I can picture J.Lo shopping in the grocery store, but if she did, she'd be browsing that perimeter for fresh foods. Everything is fresh, says Anderson. Theres nothing processedjust [protein powder] in a shake if we do a protein shake one day.

J.Lo stays away from processed foods and gets her nutrients from whole sources, Romero confirmed to US Weekly. Her main protein sources are egg whites, white meat turkey, chicken breast, and grass-fed beef. J.Lo also eats fish for the protein and omega-3s and 6s. She also allows herself a handful of nuts each day for healthy fats, per Romero.

4She loads her plate with veggies.

One whole category of her diet is devoted to veggies, but not all are created equal for J.Lo. She aims for more leafy greens and steers clear of carrots and corn, due to the higher sugar content, per Romero. When she's not doing a 10-day challenge, J.Lo includes complex carbohydrates to meals. Some of her faves are sweet potatoes, brown rice, quinoa, rice bread, and oatmeal according to Romero and US Weekly.

5J.Lo maintains balance.

She is a very balanced person, so shes not going to miss out on Thanksgiving or a holiday with her children, says Anderson.

Throughout the years Ive learned the importance of maintaining a healthier [] diet, J.Lo told People. I still eat some of the foods I love, but in moderation. I dont deprive myself. Her fave desserts? Fianc Alex Rodriguez shared on The View that Jennifer's loves chocolate chip ice cream and chocolate chip cookies. Girl, same.

6She goes for the healthy dish at restaurants.

Yes, J.Lo even eats out at restaurants. "I'm a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices," she told Hello!. "Most restaurants offer healthy meals, so I watch for things on the menu that fit my lifestyle. I'll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal."

7What J.Lo typically eats in a day.

Breakfast: Jennifer's breakfast is usually a protein-packed smoothie, she told People. It has a scoop of protein powder, strawberries, raspberries, blueberries, Greek yogurt, cinnamon, honey, ice cubes, and a squeeze of fresh lemon juice.

Lunch: "By lunchtime, I'm starving," J.Lo told Hollywood Life. She often goes for a salad with salmon and veggies like broccoli, zucchini, and capsicum and a vinaigrette. She also shared another lunch salad recipe with People in 2015: finely chopped kale with queso, pumpkin seeds, fresh lemon juice, extra-virgin olive oil, and a minced shallot.Snacks: J.Lo's busy schedule (hello filming, rehearsals, and much more) means she needs on-the-go fuel. Being constantly on the go, I always like to have healthier snack options like fruits or vegetables with me, J.Lo told People.Dinner: When dinner rolls around, J.Lo typically goes for a protein paired with quinoa. "It feels like rice and beans, which I grew up with. And I like pork and chickenespecially Puerto Rican style!" she said. As an alternative, she'll also pair her protein with veggies like sautedBrussels sprouts and baked yams.Her overall body has just shrunk and tightened and her strength has actually doubled, Romero told US Weekly. But for J.Lo, it's all about fuel and never about restrictions.

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We spoke to Frances Yan, senior research scientist in poultry nutrition, Novus International, at IPPE last week to hear more aboutresearch she had presented at the Georgia event related to the use of blended essential oils and organic acids in broilers facing a disease challenge, in afeeding trial.

That trial examined broiler diet supplementation with varying levels of both organic acids and essential oils.

Scientifically, when we looked at these two products we saw different modes of action, she said.[We thought that] if we could combine them together then, potentially, they could complement each other because theyre doing different things.

Essential oil use has been linked to modulation of the immune system, improved adaptive response, better responses to vaccines and antioxidant capacity, she said.

When we looked at our organic acid product, the majority of the response we saw was actually on the gut microbiota, reduced E. coli, reduced clostridia perfringens and we also saw an increase in endogenous enzyme production, so, improved digestion, she said.

A potential benefit from mixing the two type of feed additives would be to cover a larger range of challenges for producers and provide a more consistent result, Yan said.

If you look at antibiotics they work most of the time, but if you look at these alternatives, they work some of the time, and its really difficult to understand, she said.If you combine them, youre covering more ground.

The Novus trial found that there was a response in birds when the additives were combined, she said. But the dose of the products needed to be altered for the best efficacy.

We can reduce the dose and they still see the full benefits, she said. It definitely looks like a half dose of the essential oils, and a half dose of the organic acid gave us the best feed conversion ratio we need both, but we dont need the full dose of each.

However, it was a surprise to find that the half dose of both additives outperformed the blended full dose, Yan said. I would have expected them to work out similarly.

I would not say it is negative compared to the negative control, compared to nothing, but compared to the half dose control there are several parameters where its numerically worse than the half dose, she said of the full dose blend.The dose response of this type of product is pretty sensitive.

In that Novus broiler trial, 1,728 broiler chicks received one of nine diets for a 42-day period, according to the research abstract. Birds also faced a disease challenge from a large dose of coccidiosis vaccine.

The diets included a blended essential oil product that contained thymol and carvacrol at 0, 15, or 30g/ton and three levels of an organic acid blend comprised of protected benzoic acid, calcium formate and fumaric acid at 0, 250 or 500g/ton.

There were some questions about how large a dose of each of the feed additives would be needed, which is why nine diets were created, said Yan.When you combine them, almost all feed additives, even nutritional feed additives, theres a dose response its never the higher the better, she added.

All birds received a large dose of coccidiosis vaccine on day 14 of the feeding trial, according to project details. Birds were tracked for body weight, feed intake, feed conversion ratio and mortality on days 21, 28, 35 and 41.

Jejunal tissues were gathered on day 22 and footpad dermatitis lesions were scored on day 42.

Overall, bodyweight of the birds was not altered by any of the diets, but that result was not unexpected, said Yan. This type of additive what they do is they dont release nutrients specifically for animals to use for growth, most of them they either reduce inflammation, reduce maintenance cost, or they could modify gut microbiota in a way so that will consume less nutrients but theyll get the same performance.

However, feed conversion was affected by use of the feed additives, she said. According to the data presented, the best feed conversion came from birds on the diets with 15g/ton essential oil blend and 250g/ton organic acid blend.

The best results for addressing footpad dermatitis came from mixing either a half dose 15g/ton or full dose 30g/ton of the essential oil blend with the full dose of the organic acid blend 500g/ton, she added.

The next step for the research is to repeat it and confirm the findings, said Yan.

We really want to confirm it, she said. We dont want to go direct to customers and say this is the best combination, we want to replicate it a few more times.

In addition, there is interest in exploring the use of blended feed additives with birds facing other production challenges like necrotic enteritis, she said.

So with our necrotic enteritis model do we need the combinations? And if we do need the combinations does the dose still hold? Yan said. Maybe in different conditions, completely different challenge conditions you might need one product more if the immunity is very important, you might want the essential oil to be the full dose so thats the thing I have in mind and I will continue to look at it.

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Blending broiler feed additives claimed to boost feed conversion, foot health - FeedNavigator.com

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You did it. You completed a three-week foray into all things plant-based! Congratulations! Now what?

Once youve tried 21 days of eating a whole-food, predominantly vegan diet, youre probably at an impasse as to what comes next. Do you keep going?. Revert to your old way of eating, or find something in between? And if you do want to eat some animal protein,willthat reverse the health benefits of the changes your body has seen over the last three weeks? Or is there a way to be "mostly" plant-based and gain "most" of the healthy living advantages?

Hopefully, by day 21, youre feeling energized, excited, and amazed at just how great you can feel eating only plant-based foods. Maybe youre also feeling chuffed because you know youve just made an impact to counteract your carbon footprint over the past few weeks -- sincea vegan diet has the lowest carbon footprint--at 1.5 tonsCO2e (Carbon Dioxide Equivalent) less than half that of meat-eaters' footprint of 3.3 tonsCO2e annually.

The most important thing to keep in mind is that being plant-based follows a spectrumhow much or how little you do it is up to you and only you. In fact, studies show that youll still reap big benefits from even small changes. Just following a semi-vegetarian diet has been found to improve metabolic health markers, including weight, blood pressure, and reducing the risk of chronic diseases such as type 2 diabetes.

Maybe youre proud of how much more youve been cooking at home rather than eating outand your body (and budget) is grateful. Or that you've reduced your lifetime risk of heart disease, cancer and ALL forms of mortality. Whatever your reasons for going plant-based in the first place, remember them and recall them now. Were here to show you that its not hard to continue this lifestyleand it very much is a way of lifeand weve got 10 helpful tips to continue your progress without overwhelming you.

1. Keep your favorite plant-based meals on repeat.

Did you love thesweet potatognocchi? Found thecreamy pasta and broccoli bakesuper easy and delicious? Bookmark those favorites, then make them again. Working in a few simple, tried-and-true recipes every week will take the guesswork out of that age-old question: Whats for dinner?

2. Write your personal plant-based manifesto.

Just as with any lifestyle change, it takes regular reminders to keep yourself on track. Make your mission front-and-center by writing out the top three (or more!) reasons why youre pursuing a plant-based diet, then tape that list to your fridge. Youll get a little memory-jog of why youre making these habit shifts every time you look for something to eat.

3. Find your ideal ratio of plant-based foods

Even eating just one plant-based meal a day can have an impact on your health in terms of increased fiber and nutrient-density from plant foods. Studies show thatmicrobiome diversity increasesby following a plant-based diet, thanks to higher fiber that leads to the production of short-chain fatty acids (SCFAs), which serve as fuel for the bacteria taking up residence in your colon.

But if you cant go 100% plant-based, find the percentage that works for you. After all, youll still get some benefit from just one or two meals vegan meals per day. Find your ideal ratio of plant-based to animal-product foodsbut keep in mind that more plants equal better benefits. There are studies, quoted by T. Collin Campbell, that show a small amount of animal product will not tilt the microbiome back, so keep the animal products at a minimum, to see maximum health benefits. The goal is to keep your lifestyle manageable and sustainable for the long-term, so if that means still eating some cheese here or a burger there, then go for itits not an all-or-nothing game.

4. Stick to plant-based snacks.

The realm ofvegan snacksis growing exponentially every day, making it even easier for you to not fall into the trap of snack boredom (hummus and carrotsagain?). Keep an eye out at your local health food store for the latest in fun snacks (think: coconut yogurt, lupini beans, vegan cheddar puffs) thatll keep your interest piqued in following this lifestyle.

5. Plan to cookat least two to three times per week.

Another way to keep things manageable? Dont cook every night. Double up on your favorite recipes, or stock up on a huge salad at the salad bar of your local natural foods storegetting an extra portion means youll have leftovers for lunch tomorrow. Or keep things even simpler with what we like to call assembly meals like avocado toast topped with tomatoes and balsamic, a can of lentil soup topped with sprouts and croutons, or other thrown-together meals that end up being super satisfying without requiring a ton of prep.

6. Use your oven to make healthy roast veggies to keep on hand.

I make it a rule that whenever I pulling out one baking sheet, I pull out a second. If the ovens on, why not use it! It doesnt take much extra work to roast up a pan of chickpeas with garam masala spice, or broccoli with red chili flakes, or tofu doused in coconut aminosall in addition to whatever else you were already baking.

7. Try a plant-based delivery meal service.

There are a ton of great vegan delivery options on the market right nowand heck, theyre convenient. Sign up for a trial run ofPlantable,Purple Carrot,Green Chef, or the vegan options fromSun Basket. Sure, some can get a little pricey if youre not careful, but the time youll save in prepping and cooking? Priceless.

8. Do just a little meal prep every Sunday.

Were not talking about setting aside four hours every Sunday to shop, chop and cook a weeks worth of meals. Instead, try to make one plant-based protein (like savory tempeh), one grain (such as brown rice or quinoa), and one sauce (try a kale pesto) thatll get you through a few iterations of healthy plant-based weeknight dinners.

9. Make a fridge breakfast.

Overnight oats and chia pudding are the definition of plant-based fast foodand super healthy, to boot. Whip up a few jars of each the night before that you can tote to work on busy mornings or make up a big batch to portion out at home and then top with fresh berries, maple syrup, and other add-ons, depending on your morning mood.

10.Get your order down.

One of the toughest questions we get from newly-mintedplant-eaters is what to do whendining out. Our best tip? Keep a running list of restaurants near you where you know you can get a great plant-based meal, then try to schedule that client dinner or family celebration at one of those establishments. But for those times when you dont get to choose the location, its crucial that you get comfortable asking for substitutions or seeing if the chef can prepare a market vegetable plate, usually featuring a grain or starch, plus whatever veggies are on hand and some kind of sauce. Headed to the diner? Try to find one with a veggie burger, or just make do with a side salad and pasta with marinara.

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Finished The 21-Day Challenge? What to Do on Day 22 and Beyond! - The Beet

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In 2019, the "wellness" world was dominated by CBD (cannabidiol), meditation and intermittent fasting. At a time when the global wellness industry is worth $4 trillion, according to CB Insights, what comes next?

Experts from the Global Wellness Summit (GWS), an international organization made up of spa and wellness industry leaders, made their predictions for the biggest health trends of 2020. Their forecasts are based on interviews, keynotes and debates from 550 executives, doctors, academics and finance professionals in the wellness market. Here are five of the fads they say will be big this year.

Whether you're a morning bird like Tim Cook, or prefer to take naps like Bill Gates, sleep and routine can drastically impact your productivity and health. But according to the GWS report, "circadian health optimization," or adjusting your schedule, diet and environment to sync with your body's internal clock will replace the current obsession with sleep tracking.

Research suggests that circadian rhythms influence several bodily functions from your hormones to your body temperature, and they also determine your sleep patterns. Soon you might shift your work schedule in accordance with your "chronotype," or your preference for morning or night, in order to optimize your performance and be more productive throughout the day. Or you may time your meals so that you're only eating during the daytime and fasting when it's dark. (There's some evidence that eating within an eight-to-10-hour window can improve your metabolic health, including your blood pressure and glucose control.)

As for products, "wellness homes" are already a trend, and they're often outfitted with smart light bulbs that adjust lighting to boost your energy when you're awake and calm you for sleep at night. Jet lag apps like Timeshifter create a customized schedule (complete with advice like "see bright light" and "avoid caffeine") to get your rhythm on track. And given the connection between circadian rhythm and body temperature, wearable devices like the $299 Embr Wave cool or heat your body temperature to help you fall asleep faster and wake up refreshed.

About 42.6% of the 46.6 million adults living with any mental illness in the U.S. received mental health treatment in 2017, according to the National Institute of Mental Health. And half of millennials and 75% of Gen-Zers have left a job, both voluntarily and involuntarily, partially due to mental health reasons, according to a recent study.

Many people who have demanding schedules struggle to find time for therapy appointments, but digital solutions help, according to the GWS report. Beyond just therapy apps or teletherapy platforms, the GWS expects virtual reality therapy, meditation headsets that measure your heart and breathing rate and wearable biosensors that look out for physiological symptoms of stress and anxiety, will fill that gap.

While the idea of a sabbatical may not be new, the GWS report highlights the need for a wellness-focused retreats to ward off workplace burnout and find "the ideal personal balance of work and wellness pursuits."

The idea behind wellness sabbaticals is to keep working remotely, but take time away from your usual work environment to focus on a project and devote time to your well-being. Some travel companies have started to offer unstructured wellness getaway packages that cater to working professionals, or are specifically designed to address burnout, according to the report.

For example, the Kamalaya resort in Koh Samui, Thailand, offers a 21-day "Well-being Sabbatical" that's described as "an immersive wellness experience that simultaneously accommodates your need to stay on top of business." The startup Amble, on the other hand, gives creative professionals the opportunity to take a crowd-funded, sabbatical to visit and work for the National Parks Service for a month.

With more than half of the babies born in Japan likely to live to 100, Japan is finding ways to ensure that their long lives are fulfilling, including increasing community and work-life balance. According to the GWS report, the rest of the world is taking notice. The result? J-wellness, or Japanese-inspired wellness.

For instance, people in Japan work so much there's actually word for "death by overwork," called "karoshi." To combat this, in 2015, the Japanese government implemented a "Stress Check Program" for workplaces with more than 50 employees, as a way to prevent burnout and improve workers' mental health. The GWS report suggests that more countries will adopt these types of assessments.

J-wellness also includes things like forest bathing, or "shirin-yoku," a practice that involves connecting all five senses to nature, according to the report. Studies suggest that forest bathing can have a beneficial effect on people's mental and physical health, reducing blood pressure, stress hormones, as well as anxiety and depression levels. In Japan, there are 62 therapeutic forests for people to explore, but regardless of where you live research has found that walking in nature can boost your creativity and increase your cognitive functioning.

Infertility is common, with about 12 out of 100 couples in the U.S. struggling to become pregnant, according to the U.S. Department of Health and Human Services. Given the increased awareness around infertility, more companies are offering fertility treatments including in-vitro fertilization (IVF), egg-freezing and other reproductive assistance technologies as benefits for both men and women employees looking to start a family.

However fertility benefits don't cover everything, and the average cost of a single round of IVF is over $20,000 (and most people require multiple rounds) according to FertilityIQ. So the GWS report predicts that fertility clinics, as well as fertility wearable trackers such as Ava and apps that help people learn about and keep track of important metrics that affect fertility, including ovulation and fertile days, will further democratize and simplify access to care.

Investors are also taking note of femtech start-ups: The fertility start-up KindBody, for example, received $10 million in funding from GV in December, bringing their total funding to $32 million. "Silicon Valley seems more keen to bankroll such initiatives," according to the report. As a sector, femtech could reach a market size of $50 billion by 2025, according to a 2018 study from Frost & Sullivan.

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From 'internal clock' diets to VR therapy sessions, 5 wellness fads to watch - CNBC

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by Naomi Zimmerman|February 5, 2020

At Columbia, a culture of heightened environmental consciousness has led to the proliferation of sustainable food options: Meatless Mondays at the dining halls, weekly farmers markets, and active student groups. I myself am heavily involved in this culture of sustainable eating, keeping to a plant-based diet and seeking out organic, non-GMO, rainforest-friendly products at the grocery store. Growing up in a liberal, eco-conscious community in Northern California, I was told time and time again that organic food was the most environmentally friendly option. Yet even with this upbringing, I never learned about our food production systems.

Naomi Zimmerman is an Environmental Science and Economics student at Barnard. She is interested in all things related to sustainability and climate justice, including climate refugees and sustainable food systems. She runs a blog about how college students can live more sustainably, and is involved with the Sustainable Initiatives Consulting Board and the Energy and Environment working group of the Roosevelt Institute.

Recently, in my sustainable development class, we learned about conventional versus organic food systems, and the fact that organic food was not always the most sustainable option blew my mind. Despite my efforts to adopt a sustainable diet, I came to realize that I, and many of my peers, do not know much about the sources of our food and their implications for the planet. Rather, we had grown to accept broad generalizations about what a sustainable diet looks like plant based, organic, and non-GMO.

Using renewable energy and reducing waste are featured prominently in the media, dominating the popular environmental discourse and leaving food systems sorely overlooked. But in my sustainable development class, I was shocked to learn that food systems are the largest contributor to environmental degradation. The production, transportation, and consumption of food on a planet containing over 7 billion people is incredibly carbon intensive. Agriculture contributes to a third of the global greenhouse gas (GHG) emissions due to land conversion. Additionally, global food output is expected to double by 2050.

With such high stakes, we need to look beyond the labels and choose systems of food production that are the most sustainable. For me, this journey starts with the questions: What is organic food? How is it produced? And is it really more sustainable than conventional agriculture?

Organic food is grown without synthetic inputs such as chemical pesticides or synthetic fertilizers. Organic farms instead use natural approaches and fertilizers, such as crop rotation and manure, to control pests, diseases and weeds. This minimizes the exposure of farm workers, consumers, and the environment more broadly to harmful pesticides.

When used in conventional agriculture, pesticides and fertilizers can create a host of environmental issues. Certain pesticides can poison non-target organisms such as birds, fish, and plants, and harm organisms of special ecological importance, such as bees and algae. Pesticides also often contaminate soil as well as surface and groundwater. A United States Geological Service study found that over 90 percent of water and fish samples from streams contained one or more pesticides. Fertilizers that run off into streams and other waterways cause eutrophicationa process in which excess nitrogen and phosphorous buildups lead to algal blooms and excess production of carbon dioxide. The process results in acidic waterways with dead zones, or areas that are so low in oxygen that they kill marine life.

Since it does not include the use of synthetic pesticides or fertilizers, organic agriculture is very sustainable in many aspects. Organic farms tend to have more fertile soil, use less energy, and sequester more carbon. Research has shown that organic farms use 45 percent less energy, release 40 percent less carbon emissions, and foster 30 percent more biodiversity compared to conventional farming.

This being said, organic farm practices are not necessarily always the most sustainable option. To control pests and weeds without using pesticides, organic farmers often lay down sheets of black plastic over the soil surrounding their crops. This warms the soil and accelerates the rate of plant growth while preventing erosion. Black plastic also allows the usage of drip irrigation, which lets water drip slowly into the roots of plants, saving water. However, the glaring issue with lining huge swaths of land with single-use plastic is that it creates an immense amount of waste. Biodegradable plastic, a more sustainable alternative, isnt allowed under United States Department of Agriculture (USDA) organic rules because it contains petroleum.

The overall sustainability of organic agriculture is further complicated when land-use is taken into consideration. Since it does not use synthetic fertilizers or pesticides, organic agriculture has a 25 percent lower crop yield compared to conventional farming. Many organic farms also rely on tilling stirring up soil by running blades through it to kill weeds in place of conventional pesticides and herbicides. The resulting loss of topsoil, the most agriculturally productive component of soil, contributes to these lowered yields. In a world that must use finite arable land to feed an ever-growing population, optimizing resources is crucial. A greater demand for agricultural land could incentivize even more deforestation and land clearing, threatening biodiversity and reducing carbon stocks.

On the flip side, just because produce isnt labeled organic, it doesnt mean its not sustainable. Many small or community-based farms grow crops in a way that is just as, if not more, sustainable than organic food production. Obtaining the USDAs organic certification is very expensive and requires going through a heavily bureaucratic process. This can act as a barrier to many small farms, which may not use synthetic pesticides or fertilizers, and may even implement other sustainable practices that go far beyond requirements set by the USDA. For instance, the USDA organic requirements instruct farms to wrap food in plastic, which many smaller farms choose not to do. Small farms also tend to plant more diverse crops compared to conventional industrial agriculture. Additionally, locally sourced food creates less carbon emissions due to reduced transportation distances. Organic doesnt necessarily equate to being local, and oftentimes the latter choice is more sustainable.

So, it turns out there isnt a definitive answer to my question. When the costs and benefits are weighed for both organic and conventional agriculture, experts have argued that the most sustainable diet should ideally be sourced from both organic and conventional agriculture, depending on the type of food. Fruit and vegetables, for which nutritional value is the main priority, should be grown organically. Grains and other staple crops, in which caloric density is the main priority, should be grown conventionally. Ultimately, sustainable food production is a tradeoff between optimizing yield and minimizing environmental degradation.

Beyond the way food is produced, a sustainable diet is also about the types of foods we choose to eat. A diet that has the lowest environmental impact is plant-based and made up of local, seasonal foods. Cutting out foods with high GHG emissions, like meat and dairy, is imperative to cutting down your carbon footprint. Buying local isnt as impactful as changing what types of foods you are buying, as transportation of food only accounts for 6 percent of the climate footprint of food systems though, if you can, buying produce that is in season from a local farmers market is optimal.

The consumption, or lack thereof, of food is also a major driver of climate change that is often overlooked. Food that is produced but not consumed contributes to 3.3 billion tons of greenhouse gas emissions, making wasted food the third highest emitter of greenhouse gases following the US and China. Whether food was produced using conventional or organic methods is just one component in the complex webs that characterize our food system. Looking beyond labels means engaging more seriously with the environmental costs of our everyday choices, and encourages us to make more holistic and meaningful lifestyle changes.

See the article here:
So, Is Organic Food Actually More Sustainable? - State of the Planet

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Although eliminating bread is the hardest goodbye of all, low-carb diets have been the rage for quite some time now. There are a few different plans you can follow. Keto is a major one thats yielding quick, drastic weight-loss results for tons of people, and Paleo is another trendy plan. And then there are the tried-and-true low-carb classics, like the Atkins diet (this might be the first time youve heard that one in a while).

Both keto and Atkins are actually pretty similar when it comes to the amount of macronutrients (fat, carbs, protein) you should be consuming day to day, but what are the actual differences between the two and which would be a better fit, nutritionally?

Of course you could just make your choice based on how much pasta youre able to eat, but nutrition experts do believe that one is a little bit better than the other for a few reasons. Two dietitians Natalie Rizzo and Susan Piergeorge give the lowdown on these high-fat, high-protein, low-carb eating styles. Their verdict, ahead.

The ketogenic diet is a high-fat, low-protein and low-carbohydrate diet that was originally developed to treat epilepsy, explains Piergeorge. Thats right, historically, it wasnt prescribed for extreme weight loss but to reduce blood sugar you can hardly have any sugar on the diet which during the 1920s was thought to lower the risk of seizures. Now, the diet is a huge trend for weight loss as well as treating type 2 diabetes, Piergeorge adds.

Heres the basic formula: Fat accounts for 70 to 95 percent of the keto diet, while protein makes up 5 to 20 percent, and carbohydrates just 5 to 10 percent of what youre eating. It tends to bring on dramatic weight loss because youre consuming less than 50 grams of carbs a day on keto, ideally.

At this ratio, the body starts to burn fat. Once the bodys glucose stores become depleted, ketone bodies are produced (these are products of fatty acid oxidation in the liver) and provide an alternate source of energy, Piergeorge explains. Basically, fat, instead of sugar from carbs, becomes your bodys main energy source and when youre burning fat, you lose weight.

READ MORE: Low-Carb Vs. Keto: Whats The Diff And Which Is Better?

Once you read this, you may be tempted to devour an entire charcuterie platter. But the focus really is on healthy fats and lean meats, and supplementing those with fruits and vegetables in moderate amounts, since those are technically considered carbs.

There are some potential health benefits you could experience by going keto. At the same time, the diet can have side effects, as explained below.

Well, if youre trying to lose weight and have tried many other avenues to do so, eating keto may be effective. If youre diabetic or pre-diabetic, it may also help lower your blood sugar since youre cutting out all that sugar.

And, Rizzo adds, it could be a fit for some athletes, too. Certain elements of the keto diet, like the emphasis on healthy fats and protein, is a good recommendation for active individuals who put a lot of wear and tear on their muscles and need more calories, Rizzo says. You have to make sure the fats you choose are healthy, omega-3-rich fats instead of saturated fats, and that youre choosing lean sources of protein.

Remember that before making a major lifestyle change, though, its best to check it out with your medical professional first. You dont want to end up feeling worse after making this dietary switch instead of better.

READ MORE: Do You Really Need To Give Up Carbs To Lose Weight?

Though the Atkins diet basically peaked in the late 90s (didnt we all?), it was actually developed much earlier by Robert C. Atkins, a doctor who published his first book, Dr. Atkins Diet Revolution, in 1972, and then his most popular bestseller, Dr. Atkins New Diet Revolution, in 1995. Dr. Atkins intended on it being a way to cut carbs, of course, and reduce high blood pressure.

Basically, with Atkins, you generally have two paths you can choose from: Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day. Its also low in carbs, higher in fat and higher in protein, which ideally should prompt the body to burn fat.

If youre trying to shave off more than 20 kilograms, youd eat about 60 to 70 percent fat, 20 to 30 percent protein, and 5 to 10 percent carbs on Atkins 20 (youre allowed 20 grams of carbs a day), Rizzo explains.

If you would like to lose less than 20 kilograms, go with Atkins 40. It consists of 55 to 65 percent fat, 20 to 30 percent protein, and 10 to 15 percent carbs. Youre allowed 40 grams of carbs per day, which is a bit easier when youre tallying up macros. Theres also Atkins 100, which is a slightly simpler plan that allows for 100 grams of carbs per day.

Like keto, Atkins focuses on lean protein, as well as healthy fats. Depending on the plan individuals follow, the plan emphasizes consuming protein at least three times per day in 120 to 170-gram portions including meat, seafood, poultry and eggs, Piergeorge explains. Fats are encouraged, you want at least 3 tablespoons per day in the form of butter, mayonnaise, or olive or other vegetable oils, she adds.

Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.

Like keto, it may help an individual drop some serious kilos if its done the right way. And it can help lower your blood sugar if you have type 2 diabetes or are pre-diabetic.

Also, counting macros can be a good way to really boost awareness of what youre putting in your body, especially if you are an athlete and want to make sure youre fuelling properly for training. But, Piergeorge argues, a highly restrictive diet doesnt work for everyone, and you should consult a doctor or nutritionist before beginning this strict regimen.

READ MORE: 12 Fasting Tips Thatll Help You Actually Lose Weight (And Not Go Crazy)

Keto and Atkins may seem like the same thing when it comes to eating more fat and protein and less carbs and sugar, but there are some nuances you should keep in mind.

Both keto and Atkins are highly restrictive diets, the experts point out, so it may be difficult to sustain these major lifestyle changes and cut out carbs for a long period of time.

Keto becomes tricky because it can be an unhealthy diet if you dont do it correctly, and consume too many unhealthy fats (were talking cured meats instead of avocado). I wouldnt necessarily recommend the keto diet because it has such a high percentage of fat and a low percentage of carbs. Its unsustainable in the long run, and there is too much of a tendency to eat a lot more saturated fat than you need, Rizzo says.

If she had to choose between these two highly restrictive eating regimens, shed choose Atkins because it allows for more carbs (in the form of fruits, veggies and whole grains) and ultimately more leeway in your eating and more balance in your diet.

Atkins also gives you more wiggle room because you can choose the 20, 40 or 100 option for allotment of grams of carbs per day. That way, you can introduce a little more pasta into the mix if thats how you want to roll.

But its ultimately your decision youll be making the dietary changes so they have to fit with your lifestyle and make you feel happy and healthy. Changing your diet (and especially eliminating the majority of carbs from your diet) is not easy, and may take some trial and error, so its important to thoroughly research all of your options.

This article was originally published on http://www.womenshealthsa.co.za

Image credit: iStock

Mara Santilli

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What's the difference between keto and Atkins - and which one is more flexible? - Health24

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