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Modern diet science is much more charitable towards carbs than fads of old. New data assures us thatcarbohydrates areessential to a balanced dieteven when weight loss is an immediate objective.

But a new study published by Harvard researchers in the JAMA Internal Medicine Journal found that not all carbs are equal.

The study, which featured more than 35,000 Ameican adults aged 20 and older, found that the quality of a food group impacted longevity significantly more than the presence of a food group in a given regimen. Despite past studies, a low-fat diet isnt indicative of an effect, sustainable diet.

In this study, overall low-carbohydrate-diet and low-fat-diet scores were not associated with total mortality, researchers said. Unhealthy low-carbohydrate-diet and low-fat-diet scores were associated with higher total mortality, whereas healthy low-carbohydrate-diet and low-fat-diet scores were associated with lower total mortality.

These findings suggest that the associations of low-carbohydrate and low-fat diets with mortality may depend on the quality and food sources of macronutrients.

Since the weight loss market is such a lucrative industry and the medias obsession with diets, it has been argued by some that the market makes a point to blur the line between personal objectives and dietary guidelines. If someone needs to lose weight for health reasons or even for cosmetic purposes, there are healthyand expedient ways to do so.

While carbohydrates give us energy, if the energy isnt used after consumption then theyre stored in our muscles and liver for later. Eventually, if unused, the carbohydrates will turn into fat. Low-carb diets, if adhered to correctly, promote weight loss by limiting the number of carbs we need to use before they become stored as fat. This method works for about six months but fails to be a sustainable system in the long term.

Relying on meats for energy at the expense of carbs is linked toa higher risk for cancer and early death.Restricting carbohydrates is the quickest way to drop weight as long as you apply this restriction to a considered timeline.The Dietary Guidelines for Americas recommend that carbohydrates make up between 45% to 65% of your daily calories. Thats about225 grams for women and to 325 grams for men.

Unlike previous studies, the researchers not only took the number of carbs into account but also the source of carbs consumed. This prerequisite provided an important insight into the role balance plays into longevity and dietary guidelines. When accounting for the total number of person-years (297,768), 4,866 total deaths occurred. Researchers said low-carbohydrate-diet and low-fat-diet scores were not associated with total mortality, but a healthy low-carbohydrate diet and a healthy low-fat diet were associated with lower total mortality.

Our findings show clearly that the quality rather than the quantity of macronutrients in our diet has an important impact on our health, said Zhilei Shan, a postdoctoral researcher at Harvards Department of Nutrition, in a press release. The debate on the health consequences of low-fat or low-carbohydrate diets is largely moot unless the food sources of fats or carbohydrates are clearly defined.

The recommended carb intake can be obtained in three different ways: sugars, starches, and fibers. Each has its own set of health benefits. In addition, fruits, vegetables, milk, grains, seeds, and nuts are a good varied placed as well. When it comes to addressing mortality statistics, there are confounding factors to consider. Carbs, for instance, primarily provide our bodies with energy. If fibers are consumed in your daily carb intake, you lower your risk for cardiovascular disease and type-2 diabetes.

One recent study found that people who ate at least five fruits a day lived roughly three-years longer than those who didnt. Earlier this week, a new report about habitually consuming skim milk reversed the aging process by an average of four-and-a-half-years.

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This Harvard study might put the end to the carbohydrates war - Ladders

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Adele's diet might get results, but you should think really think twice before committing to it.

The15-time Grammy award winning artist has been capturing hearts for years now with her incredible voice and heartbreaking lyrics. But lately, the buzz around Adele has had less to do with her talent, and more to do with her appearance.

Paparazzi shots of the 31-year-old on a Caribbean holiday (with Harry Styles and James Corden, no less) gave us our first look at just how much weight the singer has dropped in recent months.

Celebrity

Harry Styles Leaves Jaw-Dropping Tip While Holidaying With Adele

There's nowhere else in the world we would rather be than on a Caribbean beach with Adele, Harry Styles, and James Corden.

And now a Beverly Hills-based personal trainer and Pilates instructor has come forward to claim the transformation as her own.

Camilla Goodis, also known as the 'Brazilian Body Wizard', has taken to her own Instagram account as well as a number of talk shows to spruik her involvement in Adele's diet and exercise regimen.

According toGoodis, the British singer has been following the SIRT food diet -- a plan that promotes foods that activate proteins in the body called sirtuins, thought to influence the body's ability to burn fat and boost metabolism.

"She really changed her diet," Goodis told Extra. "There's no miracle exercise."

Adele and her team have not confirmed or denied Goodis' claims she was involved in the singer's physical transformation.

The most important thing to know about the SIRT food diet is that it restricts calories to 1000 per day. And according to Australian dietitian and nutritionist Susie Burrell, this is a "severe calorie restriction."

"The SIRT food diet doesnt have any scientific evidence, theres nothing specific about it other than it being a low-calorie diet,"the dietitian told 10 daily.

"Sure, it's full of anti-inflammatory foods and its quite healthy. But its not doing anything miraculous."

Looking at recent photos of Adele, the results speak for themselves. But Burrell warns that it's hardly a realistic lifestyle change for those looking to maintain long-term benefits.

"The thing about any reported celebrity diet is that we dont know the specifics," Susie said.

"We dont know that Adele didnt have a personal chef monitoring her, managing her, adjusting the diet according to training. Were only going off very limited information, so you cant extrapolate that to the average person."

Since coming forward as Adele's health and fitness confidant, Goodis has been slammed online for not only encouraging the 1000 calorie-per-day diets, but also potentially breaking her client's trust.

Fitness guru Alice Liveing basted Goodis' self-promotion on Twitter, calling out "so called celebrity trainers" for "riding the coat tails of a celebrity client" and betraying client confidentiality.

Susie Burrell believes it's important to make the distinction between trainers and those who areaccredited professionals in the health industry.

"A dietitian is an accredited professional. We have a code of ethics just like a medical doctor that we must follow," she explained.

"And we would never be able to breach client confidentiality in that way -- to the point where dietitians arent even allowed to give testimonials of their clients, even if that client gave permission. We are heavily regulated."

Adele is a notoriously private person, and the informational surrounding her diet and exercise routine is murky at best.

As an accredited dietitian, Susie Burrell believes there are more effective ways to achieve health and weight loss goals than the "severe"SIRT food diet.

"Anyone will lose weight on a thousand calories per day -- if they can stick to it. But its a very severe calorie restriction for the average person," she told 10 daily.

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The Best Diets Of 2020 Have Been Named, And They're Surprisingly Doable

As the top three "best" diets are revealed, it appears 2020 may finally mark the end of dangerous fad dieting.

"And in general, I think 1000 calories is very low. And most people will lose half a kilo to a kilo a week on a 1200-1400 [calorie intake], without that incredible degree of calorie restriction."

Adele is one extraordinary person, but perhaps we should all be aiming to replicate her talent or her sense of humour, rather than her reported diet.

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Aussie Nutritionist Calls Out Adele's Diet As 'Extreme' And 'Very Difficult' - 10 daily

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Peccei A, Blake-Lamb T, Rahilly D, Hatoum I, Bryant A. Intensive prenatal nutrition counseling in a community health setting: a randomized controlled trial. Obstet Gynecol. 2017;130(2):42332.

Phelan S, Phipps MG, Abrams B, Darroch F, Schaffner A, Wing RR. Randomized trial of a behavioral intervention to prevent excessive gestational weight gain: the fit for delivery study. Am J Clin Nutr. 2011;93(4):7729.

Sagedal LR, Sanda B, Overby NC, Bere E, Torstveit MK, Lohne-Seiler H, Hillesund ER, Pripp AH, Henriksen T, Vistad I. The effect of prenatal lifestyle intervention on weight retention 12 months postpartum: results of the Norwegian fit for delivery randomised controlled trial. BJOG. 2017;124(1):11121.

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Supporting women of childbearing age in the prevention and treatment of overweight and obesity: a scoping review of randomized control trials of...

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For many of us, January is all about giving things up: Maybe were going to stop eating meat and embrace a plant-based diet. Or were ready to kick excess sugar to the curb after a holiday season awash in sweets. Or were committed to avoiding fast food.

Starting the year with noble goals for eating well is a modern rite of passage. But its just as common to ditch those grand plans within a few weeks.

This year, how can we do it right? If were pledging to make better food choices, which strategies can help us stick with them?

Start small

The consensus among experts is clear: Its tempting to begin with dramatic gestures, but the key to lasting change is setting goals that are small enough we wont scrap them by Valentines Day.

Manageable, measurable goals can create long-term change, says Leila Azarbad, associate professor of psychology at North Central College in Naperville. When people set lofty goals, they can get discouraged after a couple weeks.

Our self-efficacy, that belief in our own ability, tanks, she says. And thats a huge predictor: If you dont feel confident in your ability to make the change, youre going to discontinue trying.

Picture this, said Dana White, a sports dietitian and clinical associate professor at Quinnipiac University: You want to lose 20 pounds and you know that every afternoon you visit the office vending machine for a snack to boost your energy. So, begin packing a healthy afternoon snack not something punitive, but something healthier that youll enjoy and have that instead of a vending machine candy bar.

Its a measurable, specific change that wont be unpleasant. And if it eliminates 200 calories, that shift will make a difference over the coming weeks and months. Once that new behavior is in place, you can add another small but meaningful change.

The same thinking works if youre eliminating animal products: Rather than going cold turkey (cold tofu?), begin by replacing one dinner per week with a vegetarian meal. Plan it for a night when you wont be rushed and can make an appealing recipe, or budget for going out once a week to a vegetarian restaurant.

Then track that change for three weeks, said Anna Baker, assistant professor of psychology at Bucknell University, who researches the connection between behavioral factors such as self-management and health outcomes.

You hear that it takes 21 days to create habit. Theres debate about whether its 21 exactly, but you need a certain amount of time of continuing to do something before it becomes a habit, Baker said. Once you do kind of get used to that change and youre doing it regularly, then you can add in another thing.

If you make that one good shift for three weeks, congratulate yourself. Then maintain that behavior and add another small change, like drinking more water.

Its tempting to try making a half-dozen changes all at once, White says. But by focusing on individual, small, unhealthy behaviors and really identifying what the triggers are that lead to those behaviors, she says, people can have a tremendous amount of success without torturing themselves.

Be patient

If your goal is to lose 20 pounds, for example, it really will take four or five months and it should, said Alex Montoye, assistant professor of clinical exercise physiology at Alma College in Alma, Michigan.

Losing a pound a week is really the maximum sustainable weight loss, Montoye said. Much as it surprises people, 2 pounds a week is pretty extreme.

So aim to lose 5 pounds over the next six weeks through small behavioral shifts, and measure your behavior along the way. Apps and fitness trackers can help, as can a notebook where you list what youve eaten.

Researchers have found that we are notoriously bad at estimating how many calories were taking in, Azerbad said. We tend to underestimate what were eating, because we forget. When were cooking, we taste the pasta sauce a few times and those are calories. Or we walk past our colleagues desk and they had a jar of M&Ms and we took a few, but those add up. That can be the difference between you losing a pound a week and you not.

Dont be too hard on yourself

Accept that mistakes are a normal part of building a new habit. If you know an event is coming up where youll want to divert from your eating goals, accept that you may slip a bit then.

Aim for consistency, not perfection, said Baker. You have to plan in advance that youre going to screw up. Were not perfect.

Enlist friends

Lastly, tell everybody you know that youre doing this because social support is huge, Azerbad said.

If youre going out to eat and they know youre trying to change your diet, they can help choose a restaurant that will accommodate you, she said.

And the need to save face may keep you on track.

Once you put it out there on social media and you tell everybody that Im going to do this. Im going to lose 10 pounds by spring break, you feel that people are watching, Azerbad said. We dont want other people to see us fail.

The rest is here:
Make healthy food resolutions stick - The Herald-News

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Extensive polygenic overlap was found between body mass index (BMI) and major psychiatric disorders, including schizophrenia, bipolar disorder, and major depressive disorder (MDD), according to a genome-wide association study (GWAS) results published in JAMA Psychiatry.

Shahram Bahrami, PhD, from the University of Oslo, Norway, and colleagues analyzed independent GWAS data (N=1,380,284) collected between August 2017 and May 2018 from individuals with schizophrenia (n=34,241), bipolar disorder (n=20,352), and MDD (135,458), as well as BMI data (n=795,640). The investigators used a conditional false discovery rate statistical approach to identify genetic loci shared between BMI and major psychiatric disorders, as well as FUMA, a web-based platform used to annotate and interpret GWAS results, to define the independent genomic loci.

The analyses revealed varied genetic correlation between BMI and major psychiatric disorders (schizophrenia: negative; r for genetic, 0.11; P =2.490910-10; bipolar disorder: nonsignificant; r for genetic, 0.06; P =.0103; MDD: positive; r for genetic, 0.12; P =6.704010-10). Initially, the researchers found 63 shared loci for BMI and schizophrenia, 17 for bipolar disorder, and 32 for MDD at conjunctional false discovery rate <0.01. Of the shared loci, 34% had risk alleles concordantly associated with BMI in schizophrenia, 52% in bipolar disorder and 57% in MDD at conjunctional false discovery rate <0.05.

The overlapping loci were involved in several pathways, including neurodevelopment, neurotransmitter and hormone signaling, and intracellular processes. However, loci with concordant and opposite association directions mostly pointed to different pathways. While most of the genetic variants in schizophrenia were related to weight loss, the genetic risk variants for MDD and bipolar disorder were primarily associated with weight gain.

The findings suggest that factors such as antipsychotic treatment, diet, or lifestyle may contribute to weight gain in patients with long-term disease. The researchers noted that the current findings of a mixture of association directions for the shared loci underscores the complexity of this genetic relationship and suggest that factors other than disease-specific genetics play a significant role in weight gain in [major psychiatric disorders], particularly in [schizophrenia].

They concluded, The findings have implications for the discovery of drugs with fewer adverse events and potential future individualized treatment to reduce weight gain.

Reference

Bahrami S, Steen NE, Shadrin A, et al. Shared genetic loci between body mass index and major psychiatric disorders: a genome-wide association study [published online January 8, 2020]. JAMA Psychiatry. doi:10.1001/jamapsychiatry.2019.4188

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Is There Genetic Overlap Between BMI and Major Psychiatric Disorders? - Psychiatry Advisor

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Head and neckcancers and their treatment can cause painful and functionally significantacute and long-term oropharyngeal impairments, including oral mucositis andimpaired tongue function, swallowing and jaw opening (trismus, or lock jaw).1,2Acute radiation mucositis involves scarring of the mucosal lining of the mouth,throat, and gastrointestinal tract. Radiation-induced trismus (RIT) is a lateside effect of treatment that results from scarring and contraction of jawmuscles, resulting in a patients limited ability to open their mouths; onsettypically occurs between 9 and 12 months after radiotherapy is completed and overtime, both musculature and mandibular joints degenerate.2

Unfortunately,researchers have yet to identify a definitive preventive strategy or cure foreither condition. Treatment remains largely palliative, centering around painmanagement and avoiding malnutrition.

Oral mucositis (OM)is common in patients undergoing systemic chemotherapy, affecting up to 40% ofpatients, and is ubiquitous in patients undergoing head and neck external-beamradiotherapy.3 OM involves progressive and increasingly painfuldamage to the oral cavity, pharyngeal, nasopharyngeal, laryngeal, salivarygland and/or hypopharyngeal tissues.1 Worsening mucosal inflammationand, frequently, ulceration, often begin to appear after the first 10 Gy (1 to2 weeks, depending on fractionation schedule) of external-beam radiotherapy.1Tongue, palate and gum ulcerations can proliferate and merge by the time acumulative radiation dose of 30 Gy has been delivered to oropharyngeal targetvolumes (typically, week 3 of radiotherapy).1 Both OM and RITrepresent management challenges and appear to be related to one-another; acuteOM severity is believed to be associated with the risk of RIT.2

Both RIT and OM areprogressive and can degrade a patients and survivors nutritional status andquality of life. OM is a dose-limiting toxicity of both chemotherapy andradiotherapy and can lead to dose reductions and treatment interruptions, whichin turn can affect treatment efficacy.1 Symptoms include pain,dehydration, anorexia and weight loss, dysphagia, and infection risk.1Patients with RIT experience difficulty eating, drinking, speaking, andmaintaining oral hygiene (eg, tooth brushing), which can lead to malnutritionand social isolation.2 In contrast to RIT, which is a late adverseevent for many patients undergoing head and neck radiotherapy, OM can sometimesbegin to heal up to 4 weeks after radiotherapy is completed.1

Because of thetreatment challenges of OM and RIT, much research effort has focused onidentifying effective strategies for preventing these conditions and thepalliative management of symptoms (for example, morphine-based analgesia).1,3

Not surprisingly,the most effective prevention strategy for OM involves minimizing thenontarget, healthy oral tissues that are included in high-dose radiationfields.1

Oral hygiene mayalso be important.1,3 The Multinational Association of SupportiveCare in Cancer and International Society of Oral Oncology (MASCC/ISOO) havepromulgated clinical guidelines for preventing and managing OM that suggested,based on limited available evidence, flossing and tooth brushing withsoft-bristled toothbrushes, and mouth rinsing with saline or sodium bicarbonatewashes.1,3 In clinical practice, patients are usually advised toundergo dental corrections ahead of radiotherapy and to observe vigilant oralhygiene practices.1

Read the original here:
No Silver Bullet for Radiotherapy-Associated Oral Mucositis or Lock Jaw in Head and Neck Cancer - Oncology Nurse Advisor

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The South Beach Diet has two decades of history that lead dieters towards their weight loss goals. This program was developed at a time when the wellness industry was obsessed with a low-carb diet. It aims to enable weight loss with a slightly less restrictive use of carbohydrates.

founder Dr. Arthur Agatston lives and practices medicine in Miami, which inspired the name of this modified low-carb diet. In the mid-1990s, before publishing his first book on nutrition, he helped patients lose weight in his cardiology practice with a number of specific nutritional guidelines. In an effort to evolve with changing ideas about healthy eating, Agatston has recently published a new book that details the details of what he calls a keto-friendly South Beach diet.

The South Beach Diet is known as a modified low-carb diet because there is no diet to count carbohydrates. Instead, this is a program that promotes fewer carbohydrates and if you eat carbohydrates, they should be good carbohydrates. According to the plan, foods with a high glycemic index should be avoided, while carbohydrates with a lower glycemic index are allowed in moderate portions.

In addition, dietitians are instructed to focus on eating healthier fats. This differentiates the South Beach diet from other low-carb diets that allow more saturated fats. Instead, dieters can eat lots of good fats like olive oil, fatty fish, and avocados while avoiding the saturated fatty acids found in dairy and animal products.

The main goal of this diet is weight loss and this is a diet that offers quick results. During the first phase of the diet, which lasts two weeks, the average weight loss is 8 to 13 pounds. Another known benefit of this diet is that it is a heart-healthy diet. It was created by a cardiologist who wanted to give his patients the success of losing weight on other low-carb diets without encouraging them to eat saturated fats that would be detrimental to their hearts long-term health.

Related: Rob Lowe on the tricks he uses to stay low-carb and why ice cream is his kryptonite

Because this diet promotes eating habits that have long been associated with a reduced risk of heart disease and stroke, adherence to the South Beach program is not unsafe. While other low carbohydrate diets might allow or promote foods high in saturated fats, this diet does not. This would allow everyone, including people at risk of heart disease, to eat long-term diets this way and rely on the health of their hearts to be protected by the foods they eat

A known side effect of the South Beach Diet is ketosis. A low-carbohydrate diet can put the body in a ketosis that accelerates weight loss, but can also be associated with a few uncomfortable symptoms commonly known as keto flu: irritability, nausea, fatigue, and body aches. This side effect can be avoided if you are careful.

The South Beach Diet can be customized for different people and preferences. Recently, the diet makers have published a new book that explains how the South Beach diet can be customized to be keto-friendly. This would mean fewer carbohydrates to promote ketosis while eating more healthy fats. With ketosis, your body has made the switch to burning fat for energy. This is why people who follow the keto diet often lose weight quickly.

The goal of the keto-friendly South Beach Diet is to reduce your daily net carb intake to less than 50 grams of net carbs a day, said Courtney McCormick, RD, South Beach Diet nutritionist.

Although there are some rules on what you can and cannot eat on the South Beach Diet, there is still a wide variety of foods that are recommended for those who follow this diet. For starters, non-starchy vegetables are a food that you can eat as much as you want on the South Beach Diet. This includes greens, certain low-glycemic pumpkins such as zucchini, broccoli, Brussels sprouts, and cauliflower, to name a few.

Since the South Beach diet is a phased diet, there are some foods that are not allowed in phase 1, but can be consumed in small quantities later. Fruit is one of these foods and is not allowed at all for the first two weeks. In phases 2 and 3, you can eat small amounts of starchy fruits and larger parts of fruits with a lower glycemic index, such as berries. You can also import starchy vegetables.

Lean protein is an important part of the South Beach diet. So you should make sure that your fridge and freezer are filled with fish, chicken breast, ground chicken, and ground turkey. Even with this diet, small amounts of legumes are allowed.

Depending on which phase of the South Beach diet you are in, you have to avoid different foods. Avoid high-glycemic fruits and vegetables during each phase of the diet:

Refined grains such as white rice, bread and white pasta should also be avoided.

During the first two weeks of the diet, the list of foods to avoid is a little longer. This is because all fruits are avoided in this phase.

Youll want to make sure that your meals have a good balance of lean protein, healthy fats, and non-starchy vegetables, says McCormick. For lunch, a large salad with grilled fish or chicken with an olive oil vinaigrette, and for dinner, a beef pan dish with lots of vegetables fried in coconut oil over cauliflower rice is a delicious, keto-friendly option.

Fatty fish is an important part of this diet because it aims at a heart-healthy diet. If you want to start with South Beach, you should have several recipes on hand so you can look forward to a variety of flavors while eating the same fish week after week. Start with a great, simple, oven-steamed salmon. When youre ready to branch, this baked salmon with rocket salsa verde is unbeatable.

Related: Life is never the same after trying these 25 creative cauliflower rice recipes

Snacks are usually required two to three times a day on the South Beach Diet. Some of the best snacks are nuts, fresh vegetables and dip, and fruit. Avoid the fruit in phase 1, but add it in small portions once youve exceeded the first two weeks. Homemade guacamole is a great snack that will keep you fed until you eat. You can exchange tortilla chips for sliced peppers to keep to the plan. If guacamole is not your thing or you are looking for a replacement for your favorite dip, this Creamy Herb Dip is the perfect accompaniment for your favorite vegetables.

During each phase of the South Beach diet, you will be asked to eat dessert as one of your snacks. This can help with sneaky sugar cravings that threaten to throw you off the track with night skating. One of the most popular desserts on the South Beach Diet is a lemon ricotta cream. Once youve reached phase 2, you can satisfy your craving for chocolate with these flour-free black bean brownies.

For breakfast, scrambled eggs like this smoked sausage breakfast scrambled eggs are a great way to make sure you eat plenty of vegetables to start your day. Once you have entered phase 2 of the diet, thin portions of wholemeal bread are allowed, so a great breakfast sandwich recipe can come in handy and this zucchini tomato frittata sandwich is filled with vegetables. The only adjustment that needs to be made to the recipe where the Italian bread is exchanged for something South Beach-friendly.

Find out more about Whole30, another popular low-carb diet.

Originally posted here:
What is the South Beach Diet - how does it work and is it keto friendly? - The Media Hq

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We challenge you to name anything more satisfying than having smooth and glowing skin. We bet you cant. Infact, there is the reason most of us are willing to shell out a good amount of money when it comes to skincare products which promise to maintain our youthful and supple appearance.

While there might not be a magical product which can take away years from your face, tweaking your eating habits can certainly help boost the skin quality. There are certain food items which can keep you looking and feeling vibrant even as you age.

So, choose your food wisely as what you put on your plate may have a lot to do with your reflection in the mirror. Here are five food items you should always have in your kitchen to keep those laugh lines away.

Read more from the original source:
Anti-ageing diet: Want to stay younger? Include these five food items in your diet - Times of India

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If youre like most people, youve done a few diets in your lifetime. Many folks have done dozens.

In fact, many of these diets probably worked for you in the short term8 weeks, 12 weeks, sometimes maybe even six months. Then, at some point, it all came apart. You fell off the wagon, stopped following the diet, and gained back whatever weight you had lost. Often, people gain back more than they had initially lost.

Most people follow this cycle of diet failure for years, or even decades. Its demoralizing.

The diet world would tell you that, ultimately, you failed because of a lack of willpower. That you just didnt have the herculean determination that really fit people have. You know, the diet industry likes to say that kind of crap.

The reality is actually even simpler: If you failed at a diet, you failed because of either a lack of flexibility or a lack of skills. Both of those things can be fixed with practice.

Developing skills and flexibility, in contrast to a diet, can feel like more work in the short term. It takes time and practice to develop skillsif youve done Elements or Mobius, or have learned any movement skill, you know that it takes time.

Eating skills are like that toothey take time and work to develop. Unlike diets though, skills get easier over time. Anything youve ever practiced, youve gotten better at over time. Eating skills are the same. Your initial investment of effort and practice will serve you for a lifetime.

Weve just launched a new coaching experience around building Eating Skills. Registration is open through January 25!

GMB Eating Skills Details

To understand why you probably dont want to diet anymore, paradoxically, it can be useful to look at what worked about the diet initially.

Most diets work for a few simple reasons:

Thats literally it. Thats what they all have in common. And those things can work.

All of the other things youve ever read about one diet versus another diet is the stuff that makes no difference. It doesnt matter if you eat after 7pm; it doesnt matter if you avoided a magic food; you didnt need a magical ratio of macros. Almost all of the differences between diets are the things that you can actually completely disregard.

The things that all diets have in common are generally good ideas. It actually works really well to eat more vegetables. Vegetables are super healthy and theyre really filling. Adding more protein is great for strength and being leaner, and its really satisfying. Both vegetables and protein, besides being healthy, have a huge benefit of having you feel way more full.

Eating whole foods is generally more filling and satisfying than eating processed foods. But thats the only magic: Fullness.

No matter what youve been told about some foods being clean and other foods being dirty, the game really is just that whole foods are more satisfying.

And yes, you should eat some vegetables and fruit because theyre healthy. Thats it. Simple.

Paying attention to portion sizes, in some manner of speaking, makes a difference. Losing weight is the result of eating less food energy, gaining weight is the result of eating more food energy. Thats it.

It has nothing to do with carbs being evil, or time of day (you arent a gremlin), or gluten being terrible, or any of those things youve been sold. The research does not support that any of those things make any difference at all, when protein and calories are matched (see here).

Spare me that thing you heard about what keto did in rat studiesit makes no difference with humans. We have robust randomized controlled trials, conducted in locked metabolic wards, to know that. It may hurt to hear, but there are no magic macronutrients. They were wrong about fat in the 1990s and theyre wrong about carbohydrates now (see here, here, here, here, and here).

Portion sizes matter. The snacks between meals matter.

Limiting options and decision making works because we all want life to be simple. We actually dont want to spend a whole lot of time worrying about food. Unfortunately, if youve ever done a diet before, you know that what feels like it simplifies things in the beginning can become a real bear over time. Most people end up spending more time worrying about food.

It starts to become exhausting trying to fit the diet rules into the ever-changing demands of your life. It becomes impossible when you get into a social or schedule situation where you dont have any options that fit your diet rules.

Of the things weve listed so far that work about diets, this is for sure the one you want to ditch.

Diets dont work for a few simple reasons:

Lets take a look at each of these reasons.

Diets are easier in the beginning because they constrain your choices. It feels good to know exactly what to do, and having so many foods off-limits actually cuts out a lot of crap food that most people eat. Thats why it works so well in the short term.

Unfortunately, those same rigid constraints are why diets fail in the long termat some point youll have a social event, a vacation, a really stressful week, youll get sick, something will come up where you cant follow the rules.

And diets are always black and white, you either follow the rules or you fail. Thats why, with a diet, the longer youre on the diet the bigger your chances of failing are.

Its not a matter of if, but whenwhen you have a life event that doesnt fit in with your diet rules, the diet is going to fail you. There will be a time when your life is too busy to do the food prep and fill all of the Tupperware containers on Sunday. There will be a time when you want to go to a wine tasting. There will be a time when your in-laws come to visit and dont want to eat your diet food. There will be a time when your kids get sick.

Things come up, whether good or bad, that dont fit your diet rules. And then you fail.

And dont get me started on free-days. The cycle of rigid diet restriction and free days can start to look a whole lot like disordered eating, really fast.

The restrictive days keep getting more restrictive. The free days keep getting bigger and bigger. Pretty soon, you feel terrible under-eating all week, then you feel gross massively over-eating on your free day. It doesnt feel good either way. Its an unhealthy relationship to food, both ways. It can give the illusion of flexibility, but its really rigidly too little and rigidly too much, just at different times.

If you think theres something wrong with enjoying a delicious plate of french toast from time to time, thats a good sign diets have negatively impacted your relationship with food.

Diet rules are bad for your well being.

The more you moralize food as good or bad or clean or dirty, the less healthy your relationship to food is. Youre hurting your wellbeing by treating food as a pass/fail system of whether or not you are a good person. Food isnt moral (see here, here, and here).

The question always comes up then, about whether quality of food matters. It matters for your health and it matters for fullness, but the spectrum is much wider than youve been led to believe.

There arent any foods that are always horrifyingly bad or miraculously good. Instead, just know that getting some vegetables once in a while is good for you. Whole wheat bread has a little bit more fiber than white bread. Having a doughnut once in a while is probably fine, even though having a doughnut twice-a-day, every day, might not work for some of your goals.

If a person believes that the world comes crashing down with one meal that isnt the perfect balance of macronutrients, or doesnt include something on the magic good food list, that belief has nothing to do with health or fitness, thats just diet perfectionism. People who are diet perfectionists are people who quit a lot.

Quitting because it wasnt perfect is just an excuse to quit. The guilt that comes with quitting, followed by the rush that comes with starting again next week, is a really unbalanced way to live.

One of the coolest things that comes up in research on eating behavior is that people who do skill-based eating have a better relationship with their bodies than people who use rigid diet rules.

I was pretty surprised the first time I read about this, but it actually makes sense: If you are learning to listen to and trust your body about hunger and fullness, and you can distinguish between hunger and stress, of course youll have a better relationship with your body. Youre getting on the same team with your body. On the flip-side, if you are constantly forcing hard rules onto it, regardless of what it needs, of course you are going to have a permanently adversarial relationship with your body.

Dont get me wrongthis isnt the end-all-be-all of body image, its just a piece. But its an important piece: Diets put you at odds with your body. Skills put you on the same team as your body.

Weve just launched a new coaching experience around building Eating Skills. Registration is open through January 25!

GMB Eating Skills Details

If you do this for a living, thats a totally different ballgame. Most of us dont fall into that category.

The people who do well with diets are usually people who:

Those people TOTALLY exist. You might even know some. Its really cool for them! But if thats not you, then you need to stop trying to do the diets that they do.

The other types of people who do really well at diets are people for whom their professional career depends on it. These people are:

They often have an entire staff and support structure that you probably dont have.

Its important to acknowledge that those people exist. You have to realize, first, that they are out there, and second, that you (if you are reading this) probably arent one of them. They might have won some sort of lottery in terms of how their parents raised them around food, or they picked up eating skills watching someone else. For them its all normal and easy. Thats cool.

We need to stop trying to do what those people do. We arent them. We need something smarter and more advanced than diets.

Alright, now were into the fun part: How to actually do well with your eating, and continue to do well for the long term!

If you have only done diets in the past, you may be wondering what it looks like to not follow rigid rules. Like, what do skills and flexibility look like?

Some skills you could work on would be:

Noticing when full is a lifelong practice, with multiple sub-skills that you could work on, progressively, over weeks and months (like well teach in our upcoming in the Eating Skills program).

Weve just launched a new coaching experience around building Eating Skills. Registration is open through January 25!

GMB Eating Skills Details

The basic idea though is very simple: Pay attention.

At a couple different points within the meal, check in with your stomach. Look at your plate and your food and notice how much you have. Be mindful of all of the flavors you are eating and be present with your food. Try to guess if this will be the right amount of food for you to feel satisfied for the next few hours. If it seems like too little, get more. If it seems like too much, stop eating. Self-check later and hone in your skill.

Distinguishing between stress and hunger is also a dedicated practice, and takes time and lots of repetition.

But it still comes down to checking in with yourself and seeing if you want this food because you are stressed out or if you want it because you are actually hungry. You can pause for a minute and notice whats going on for you: Are you stressed out? Tired? Procrastinating? Sad? Frustrated? Bored? Any of those things might be showing up as wanting food, but distinguishing those feelings from true hunger puts you in the drivers seat.

Some flexible guidelines you could work on could be:

The coolest thing about guidelines is that they are inherently flexible. If youre plating some version of a balanced meal, then thats all you doyou try to get some amount of vegetables, protein, carbohydrates, and fat on your plate, most of the time.

Lets get realif most people just added a little bit of vegetables it would be a huge step up. So get some vegetables when you can, but dont stress too much if you cant. Try to get enough protein to support strength and fitness, but if one meal is a little low, no worries, make it up over other meals throughout the day or week. Get fairly whole food carbohydrates and healthy fats in there.

And if a given meal isnt perfect, thats okay, youre just trying to get as close as possible. Thats actually enough.

Really, just having a good amount of vegetables is more important than 99% of the details youve been sold by the diet industry. Just getting enough protein over the course of the week is enough. Where the Eating Skills program does have (slightly) more directive guidelines, theyre still just guidelines.

Weve just launched a new coaching experience around building Eating Skills. Registration is open through January 25!

GMB Eating Skills Details

Plate more or less whole food. This is one that people get really hung up on, as if every fitness goal they have ever had will explode if they have a serving of pasta instead of a serving of quinoa. Really, get some vegetables in there, and either one is fine. Whole food is, at best, a continuum. At worst, its a made up distinction.

Look, if you eat carbohydrates that are obviously healthy, like whole wheat bread, brown rice, quinoa, sweet potatoes, potatoes, and so on, youre fine. That gives you lots of options. But you wont die if you have white bread or pasta, just put that white bread or pasta in a balanced meal with some protein and vegetables. Similarly, its great if you get a lot of your fat from fish or olive oil or almonds or avocado, but the world wont end if you have some bacon sometimes.

Having enough food at meals, and not snacking between meals, can be game-changing for people.

Most of the most processed and unbalanced food people get are snacks. Most of the extra calories they consume when they arent hungry at all are snacks. Research shows that snacking has no impact on how much food people eat at mealsits just extra. So, for many people, the biggest issues arent what they eat at meals, but all of the snacks they eat between meals.

Again, these snacks usually have little to do with hunger, and mostly have to do with being stressed out or bored or tired.

Of course, the exception is if people chronically under-eat at meals. Like, they eat a salad for lunch that has nothing to it, then of course they are hungry in the afternoon, and thats when cant stop themselves from having the candy. Of course they cantthey didnt have anywhere near enough food for lunch. So, it starts with eating enough at meals, and then you have a guideline that you mostly dont snack.

As always, a guideline is not a rule; rather, its a framework to make your skills easier for you. So, if you pause for a moment, check in with yourself, and find that you are truly hungry, you eat a snack. Because its not a rule, its a guideline.

As you can see, its the rigidity of diets that causes people to fail. Diets are too rigid to fit into a real life, so you need a plan that has flexibility built in. Again, its not a free for all with no structureyou still need a plan. You still need skills and guidelines. And you still need to plan and track your skill and guideline practice.

The skills and guidelines above can ebb and flow with your actual life. When you are out at a restaurant, you can order something close to a balanced meal, and you can notice and stop when you are full. When you get busy at work, even if you have to go out to get fast casual food for lunch, you can still work on not snacking between meals. You can use one or more of the skills and guidelines in nearly any situation you are in. You always have some tools to be in the drivers seat with your eating, and thats what autonomy looks like.

You have choices, you are the one making the choices, and you can make smart choices in any situation.

You have multiple things that matter to you in life. Your health as it relates to food and fitness is one of those things, but it isnt the only thing. With all of the different commitments in your life, you need to have some structure (like guidelines and skills), but you need to be able to have that flow with whats actually going on.

The kind of self-directedness you are looking for with your food is about doing what matters to you, inside of the context of all of the things that matter to you. Its about having the right amount of structure.

Having the skills and guidelines you need will put you in the drivers seat with food in your life. The only way to be successful, long term, is to have the skills to manage multiple different kinds of situations, and adapt to the ever changing demands of your life. Diets will never be able to do that. Skills and guidelines are the answer.

Eating Skills is a coaching experience that will help you build sustainable skills around how you eat, giving you a healthy, non-dogmatic approach to food.

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Why Diets Stop Working Long-Term GMB Fitness

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By Matthew Cenzon. May 7th 2016

While experts, nutritionists and physicians would advise against them, many people look to crash diets to lose a significant amount of weight in a short period of time. Some do it because they don't have the patience to take up a regular diet and exercise regimen, and they want to see instant results. Others do it because they don't have a large enough time frame to diet and exercise regularly. For instance, someone might need to fit into a particular piece of clothing, like a tuxedo or dress, for an upcoming wedding or formal event. Whatever the reason may be, people are aware of the existence of crash diets that can lead to rapid weight loss, but aren't sure if they actually work. Here is a review of four different crash diets that not only work, but also work fast.

The cabbage soup diet is a crash diet that focuses on eating only cabbage soup for a week, with the addition of select fruits as another food source from time to time. By using cabbage soup as your primary food intake, this crash diet is designed to make you shed 10 pounds within a one week time span with no exercise required. The soup usually consists of:

While there are many variations to the cabbage soup recipe, the primary focus is to maintain a low-calorie diet without losing too many nutrients by allowing fruits and vegetables into the diet.

A juice diet focuses on the consumption of various juices as the primary source of food throughout the entire day. The juice can come from various fruits and vegetables, providing a source of vitamins and nutrients. This diet not only cuts calories, but also carbohydrates to induce rapid weight loss. This type of juice fasting also works as a detox diet, allowing people to slowly wean off of unhealthy habits like overeating, smoking or alcohol. The most common list of juices used for the juice diet includes:

A juice diet is said to cause anywhere between three to four pounds of weight loss per day, slowly averaging to one pound per day as the diet continues. Many people recommend making your own juices by buying fruits and vegetables and processing them through a juicer to gain the most vitamins and nutrients from the juice.

Like the juice diet, the liquid diet focuses on the consumption of liquids to induce weight loss. By replacing solid foods with liquids, you are restricting your calorie intake to low levels. Liquid diets can either be homemade, sold over the counter, or specially made by a health practitioner with added nutrients that promote fat burning. Many liquid diets that are sold over the counter are used as meal supplements, like a diet shake used to replace breakfast, then another shake at lunch, followed by a healthy dinner. However, the true liquid diet allows for no solid foods at all.

Other diets require you to replace your food with a diet supplement, like juice or cabbage soup, but the grapefruit diet allows you to eat most foods, paired with a half piece of grapefruit or grapefruit juice at every meal. One thing the diet does require you to cut out is carbohydrates. You can think of the grapefruit diet as a low-carb, high-protein diet with the addition of grapefruits. The grapefruit is necessary because it is said to have a fat burning enzyme, meaning foods high in protein and high in fat are not an issue, like eggs and meats. Foods like sweet fruits, vegetables, grains and cereals are not allowed during the duration of the grapefruit diet, which typically lasts 10 to 12 days. You must also aim for a reduction of caloric intake, similar to other crash diets, which usually consists of 1200 calories per day.

These crash diets are effective in achieving rapid weight-loss, but are not recommended due to the effects they can have on your body. These diets are low in both calories and nutrients. With a drastic reduction in caloric intake, the body may not be receiving the energy it needs throughout the day. The restrictive diet also reduces the amount of nutrients the body needs to receive on a daily basis. These deficiencies can have lasting repercussions on your body. Here is a list of things to consider before attempting one of these crash diets:

Many recommend losing weight the safe way by eating healthier and exercising more. However, no one can deny the incredible effects of rapid weight-loss through one of these crash diets. If you decide to attempt one of these crash diets, consult a physician and nutritionist beforehand. A crash diet should be done under a doctor's supervision to avoid injury or health complications.

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4 Of The Best Crash Diets That Work Fast

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