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Having eggs for breakfast is a great way to start your dayespecially if you are trying to lose weight. Because they are low in calories but rich in protein and nutrients, eggs are a diet-friendly option that can keep you on the right track. To make them even more weight loss friendly, try adding a spice to your eggs that can jumpstart your metabolism.

Specifically, adding a touch of cayenne pepper to your eggs can help give it more flavor and weight loss benefits.

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Cayenne pepper is a great spice for weight loss, making it the perfect addition to your favorite egg dish.

According to Healthline, "The capsaicin in cayenne peppers has metabolism-boosting properties."

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This metabolism boost works by increasing the number of calories you burn throughout the day.

"[Capsaicin] helps increase the amount of heat your body produces, making you burn more calories per day. It does this through a process called diet-induced thermogenesis, which causes an increase in your metabolism,"Healthlinecontinues.

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Additionally, cayenne pepper may help to reduce your appetite--making you feel full for longer.

Likewise, if you are trying to control how much you are eating, this is a great way to restrict unnecessary snacking.

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With that in mind, sprinkling some cayenne on top of your eggs in the morning could prove to be very beneficial to your weight loss journey.

Cayenne pepper has other health benefits as well, such as aiding in digestion, improving blood pressure, and alleviating pain.

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The One Spice Doctors Say You Should ALWAYS Cook With Your Eggs To Boost Your Metabolism and Lose Weight Fast - SheFinds

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Finding a weight-loss plan on which you can be successful may require some trial and error. Research suggests you'll have better luck finding a strategy that works for you, if you avoid these five common pitfalls:

Only counting calories -- Calorie intake is important to monitor when losing weight, but it takes more than that. You have to adjust both diet and exercise. While modifying your diet is vital, studies show that maintaining weight loss is achieved through regular exercise.

Choosing the wrong reward -- If you choose a caloric snack as a reward after exercise, you may not be burning enough calories to achieve your weight-loss goals. Consider non-caloric rewards, such as taking a warm bath, watching a movie or shopping with a friend.

Thinking weight training bulks you up -- Studies show that incorporating resistance training is the most efficient way to prevent and overcome excess weight.

Setting unrealistic goals -- Set goals that are smaller, more manageable and offer early visible signs of success. Even moderate weight loss -- such as 5 to 10 percent of your body weight -- can lead to health benefits.

Going too fast too soon -- To maintain a lifestyle change, start slowly. Add 10 minutes a day of exercise. Go for a walk after dinner instead of watching TV. Break up your exercise into shorter time periods during the day. If you start out pledging to exercise an hour a day, six days a week, you run the risk of getting injured or burned out.

Exercise for life

Aim for two hours and 30 minutes of aerobic exercise per week. Don't let this number overwhelm you. Use these tips to make it happen.

Make a plan. Look at your calendar each week and schedule daily exercise.

Include a friend. Having a workout buddy will help you stay motivated and make your workouts more fun.

Switch it up. From walking and biking to weight lifting and yoga, switch up favorite activities throughout the week to keep your exercise plan from becoming mundane.

Be sure to talk with your provider before starting an exercise program. The providers at Siloam Springs Family Medicine are accepting new patients and walk-ins are welcome. If you would like to schedule an appointment, contact Siloam Springs Family Medicine at 479-215-3035.

Everything counts

Exercise alone will not achieve weight-loss results. Healthy eating plays an essential role in every successful weight-loss strategy. A few simple changes can help you lose weight and keep it off.

Aim for smaller portions.

Choose foods higher in fiber.

Eat more vegetables and fruit.

Avoid foods that include empty calories, such as desserts and sugary drinks.

Keep a food journal to become more aware of what you are eating.

Community on 01/22/2020

Print Headline: Five common weight-loss pitfalls

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HEALTHY LIVING: Five common weight-loss pitfalls - NWAOnline

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Charleston, WV, Jan. 22, 2020 (GLOBE NEWSWIRE) -- Its no secret that carbohydrates are a major factor when it comes to weight loss. Most diets will place an emphasis on proteins and vegetables while minimizing carb intake in order to reduce blood sugar spikes as well as eliminate excess sugars from the body. Despite how it seems, carbohydrates arent inherently bad. Carbs are units of energy that are needed for physical activity, but weight issues occur when energy output isnt enough to burn off extra carbs. At that point, they become stored in the body as glycogen in the liver and muscle, ultimately converting to body fat. While many diets such as keto and diabetic dieting recommend reducing carb intake to very low amounts, carb cycling is a great option for people who routinely utilize carbs for energy to fuel physical activity.

Telemedicine weight loss provider - Diet Demand utilizes a low carb diet followed by carb cycling for many patients who need quick weight loss results for health reasons. Diet Demands Medical Director Dr. Tom Burns states, When you go on lowcarbdiets, your glycogen tank will empty after a few days so you can enter ketosis. Maintaining a lowcarbintake can be helpful in these earlier stages to keep blood sugar and insulin better regulated which can aid in fat loss. However, Dr. Burns notes that over time the decrease incarbscan cause changes in hormone levels and it can be difficult to make gains in lean body mass when glycogen stores andcarbintake is low.

This is wherecarbcyclingcan come into play, he states. This approach is originally targeted at athletes trying to become leaner but still wish to maintain and build muscle mass which is a very difficult balance to strike. On training days, the athlete will increasecarbintake to create an anabolic environment and provide glucose and glycogen to the muscle tissue. Then during non-training days dietarycarbswill be decreased, and the glycogen tank will start to empty again creating the environment of low glucose and glycogen which can help with fat loss. For non-athletes, longer intervals between filling the glycogen tank can be helpful for initial fat loss with the occasional glycogen re-fill orcarbcycling. Diet Demand uses this method with obese patients to allow them to continue losing weight over longer periods of time without plateaus, muscle loss or excessive hormone changes.Muscle preservation is particularly important in overall health and weight maintenance as it burns fat and increases dexterity, balance and youthfulness in general.

Get a FREE Diet Demand consultation to assess your need for safe and quick low-carb diet results by visiting https: http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

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About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

DietDemand Contact Information:

Providing care across the USA

Headquarters:

Escondido, CA

(888) 786-9568

info@dietdemand.com

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While there are no shortcuts to lose weight and get ripped in a record-breaking time, there are many diverse weight loss plans and routines that you can club together to work in your favour. Much like what 25-year-old Himanshu Sharma did to lose 58 kgs and trim from 120 kgs (with a body fat percentage of 45 per cent) to 62 kgs (with a body fat percentage of 9 per cent).

Sharma says, I mixed a lot of approaches as it wasn't just about losing weight faster; it was more about staying and being healthy. He also adds that there was no real motivation for him to lose weight in the beginning but an upcoming trip made him want to get fit. I was going to Thailand and had actually just decided to lose some weight before it. However, nothing happened overnight or even in the one month I had prior to this trip. But when I came back, I started working on myself because it gave me a good feeling. After that, for the next 6 months, I worked really hard to get in shape without taking any breaks and gaining knowledge on fitness via the internet. Consequently, the results started reflecting and then the motivation to do even better followed. Below, he highlights the weight loss plan that helped him get in shape - a mixture of multiple different sustainable dietary changes.

I started my journey with cleaning my diet slowly and also eating whole foods and protein-rich meals. During the same time I also completely ignored processed foods and started indulging in body weight and HIIT interval training.

After following this routine for a couple of months, I learned about the caloric deficit diet and started following it along with strength training in the gym.

A caloric deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

Sharma says that he didn't follow any specific diet chart to achieve this and instead made his diet around his schedule. I followed this diet for a few months and then started following a Low Carb diet (Not Keto but less carbs) for about 3 months. During this phase, cardio became a small part of my training routine, which comprised Sprints mixed with HIIT or Swimming. I love to mix a lot of training styles together as your body never gets used to it and you will not hit a plateau. Below, he highlights his general workout schedule that went hand in hand with these changing diets.

I used to workout 7 days a week or until I felt there was a need for rest. This is what my General workout schedule looked like:

Legs:

Squats - (60-70% of My one rep max ) x 8-10 reps | 5 sets

Jumping squats - Until Failure.

Lunges 5 sets of 10 Reps - Comfortable weight

Core:

Hollow Body Holds - 15 sec x 5 Sets

Planks - 1 Min hold - 4 Sets

Hanging Raises - 5 Sets x 10 Reps

Weighted Sit Ups with Hold (Grab a barbell, get in tuck position and lift your upper body till your knees and arms extended, HOLD)

Balance:

Single Leg RDL - Light weight + Holds

One leg Balance HOLD (Alternating)

Chest:

Flat Bench Press - 5 Sets of 15 Reps ( 30-40 % of 1 Rep max)

Decline Dumbbell press - 5 Sets of 10 Reps (Comfortable weight)

Bar Dips - 4-5 Sets of 10 (Bodyweight)

Cable Flyes with Contraction (Light weight) - 5 sets of 10-11 Reps

Triceps:

Rope Pushdowns 3 Sets of 10 Reps

Skull Crushers : 3 Sets of 10 Reps - Light weight

Wednesdays: Back and Cardio

Back:

Deadlift- Warmup (Empty Bar)

50-60% of 1 rep max - 4 Sets of 10 Reps (I mix sumo and Conventional)

Lat Pull Downs - Comfortable weight - 5 Sets of 8-10 Reps (Squeeze)

Cable Row - 4 Sets of 8-10 Reps

Cardio:

Rowing (Row machine ) - 1 min x 5 With Rest Intervals

PullUps with Burpees (As many as possible)

Front Dumbbell Raise - Comfortable weight - 10 reps x 4 Sets

Barbell Military Press - 8 -10 Reps x 3 Sets

Barbell Curls (Full Range of Motion) - Comfortable Weight - 10-15 Reps x 3 Sets

Cable Front Raise for Deltoids with Slight pause - Light weight - 10 Reps x 3 Sets

Side Lying leg raises - 10 sets x 10 reps (Alternate Legs)

Stiff Leg Deadlift - 10 Reps x 4 Sets

Glute Machine - Hip Adduction and Abduction - Comfortable weight - 10 Reps x 3 Sets each

Sprints with rest - 30- 40 sec at 85% intensity

Battle ropes

Body Holds

HandStand Practices, etc

At the end of my transformation, I weighed 62 kgs at 9% body fat (July 2018 - July 2019). Now, I am doing body recomposition and am currently at 72 kgs with 12% body fat. But as far as maintenance goes, once you know how it works it's easy but consistency is the key.

-Identify your food. Cleanse your diet, eat whole natural foods, and less processed food. Start working out, it will boost your energy and enthusiasm and be at it, results will come!

-Make time for exercise. Don't run after fad diets and shortcuts, it will do more harm than good. It's a slow and steady process.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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By Steven PetersJanuary 22, 2020 9:11 pm

The American diet is not a healthy one. Typical eating patterns dont match current dietary guidelines set by federal health agencies, according to the Department of Health. The majority of people dont eat enough vegetables or fruits, yet eat too much sugar, saturated fats, and salt.

Whether it is to lose weight for appearances sake or for health, people sometimes change their diet. Food trends develop every year, and 2019 was no exception. 24/7 Tempo spoke to nutritionists with years of experience to find out how American diet has changed over the last year.

Many people go to great lengths to shed a few pounds from following very restrictive diets that health experts warn are not sustainable long-term to spending a lot of money on foods that ingredients labels deceivingly describe as healthy. Fad diets seem to be popping up in greater numbers these days, but the basics of healthy eating are simple these are 29 healthy eating habits that will change your life.

Click here for the 16 ways the American diet has changed over the last year.

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First things first, the goal of losing weight is something personal to everybody.

Sure, there are plenty of health and wellbeing benefits if you do decide to lose weight. But if you choose not to, that is just fine too!

However, if you do wish to do something about those extra pounds this year and have no clue where you should start, you are not alone.

Youd be surprised to know that a quarter of people in the US who resolve to change different aspects of their lives for the better this New Year will also be hoping to lose weight. And that means they are also going to hope for cookie-cutter solutions fast weight loss alternatives, fad diets, quick fat burn exercises, etc.

You see, the thing is, losing weight successfully and without suffering any adverse side effects is something frightfully complicated.

There is a lot of dedication, will power and commitment attached to losing weight, not just following a strict diet. Anybody can go on a diet; a few can stick to it. Remember, this is something long-term that is you want to bring about a positive change in your life truly.

It is good to be determined and committed to attaining a goal, such as weight loss. However, what is equally vital to achieving that goal is being realistic.

The ability to effectively lose weight is directly proportional to personal honesty. Always make sure that your weight loss goals are realistic and in tandem to your lifestyle.

What that means is you will never have the time to cook a diet-conscious meal every night. And that is especially a truism if you dont like spending the on standing in front of your stove.

As per a study published in the American Journal of Clinical Nutrition, it was identified that many diet relapsers did lose weight by going on fast or by taking fat loss supplements. However, the same study also discovered that those relapsers were able to maintain their weight loss in the long term.

A good workaround to staying committed yet comfortable is to cook for two nights any day of the week and ordering healthy options for the rest of the week.

Moreover, it is also crucial that you stay honest when it comes to your food preferences. If you dont like to eat quinoa to lose weight, dont. Go for something that suites your taste buds.

It is one thing to jump on a weight-loss bandwagon with a free gym pass and then quitting a week into your routine. To stay consistent, you have to first intrinsically realize why it is that you want to lose weight.

Knowing why you are setting a goal will help you stick to the pathways that lead towards a positive outcome.

Ask yourself questions like:

Jot down your answers in a notebook and keep reminding yourself!

Dont get sucked into new diet fads those so-called magical tips and ingredients to melt fat. There is no such thing as a secret to lose weight. The only secret is to understand what suits you.

The best diet is one that you can comfortably accommodate in your lifestyle while giving you all the nourishment you need to function normally.

Dont look at food as just means to curb your calories encourage yourself to eat healthier foods overall. Go for more wholesome foods, minimize your daily sugar intake, balance your calories, etc.

Practicing moderation is a heck of a way to stay healthy and lose weight at the same time rather than trying and forcing yourself to stick to a strict meal plan each day.

Sure, you may experience rapid weight loss. However, keep in mind that this is very short-term and is challenging to sustain. Slow and gradual weight loss far outweighs melting your fat as fast as you can.

That is because taking things slowly will enable you to get used to your routine. Losing half to two pounds every week is normal. But dont get too worked up about numbers practice moderation and consistency.

Gradually change your habits, start making time to go to the gym you dont have to go every day, every alternate day is fine.

It is effortless to concentrate on what just what you are consuming day in and day out. However, losing weight more sustainably requires a couple of other elements as well.

For example, hire a personal health coach if you can join a supportive community, etc. You see, without good moral support, you will never be able to get the knowledge that is vital to designing a long-term eating plan you can sustain.

It is essential to understand that your weight loss journey can be exciting, and at the same time, it can also be a total letdown.

When you slowly lose the motivation to attaining a goal, it can knock the socks off you. This is one of the most challenging parts of losing weight.

To maintain and sustain your weight loss, you are going to have fuel your resolve and keep moving forward!

Just keep on eating healthy, you can have a cheat day once or twice a month but be sure never to quite your physical training sessions.

As you take the first steps in your weight loss journey, endeavor and fight your desires, never forget to be your cheerleader. Dont neglect self-care! Remember to reward yourself in full when you achieve a goal. But more importantly, never compare yourself to anyone else!

Originally posted here:
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Weight loss diet plans and frantically-worded weight loss tips will only help you till a certain degree on your fitness journey and then unfortunately leave you on a plateau, which is actually quite difficult to overcome. But fret not. There are many other ways sustainable ways and habits that you can cultivate to lose weight in a healthy manner. Here, 40-year-old Rajesh B tells us how he lost 22 kgs in a year by tweaking his daily routine via the below 4 steps.

At my heaviest, I weighed 96 kgs, and wanted to lose weight to be able to play with my child freely. So I made the below small changes in my lifestyle to lose 22 kgs and trim to 74 kgs.

1

Avoid all things white - I started avoiding all things white, ranging from rice to sugar.

2

Eat an early dinner - I made it a point to get done with my dinner by 6:00 pm and to curb any late night temptations or eating again, Id brush my teeth immediately after finishing my food.

3

Start exercising - I consciously started cultivating good habits such as exercising early in the morning daily.

4

Stay motivated - I started reading motivational books to keep me going on this journey. Books such as The Power of Habit by Charles Durham helped me understand that good habits can be cultivated via three steps: a trigger, routine and reward, and from this learning, I made the below changes in my daily routine to help me further.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

My daily routine comprised - waking up early in the morning and immediately drinking a glass of hot water with lemon and honey - this was also my trigger. This was set in stone by plugging in my headphones and donning my jogging/walking attire to clock in 10,000 steps. Now with both my trigger and routine in place - I started setting small rewards for myself. For example: when I trimmed to 75 kgs, I got myself a t-shirt. My new goal now is to trim to 72 kgs - then I will get myself a new cap.

QUICK READ: 6 five-minute habits to help you lose weight, gain muscle, and live a healthier life

The main thing, according to me, is to work on your daily habits, and consciously replace bad ones with good ones. Say in my case, eating (again) in the evening was one of my biggest challenges. So I added another trigger by immediately brushing my teeth. Keep yourself motivated by watching good videos and reading good books.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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The turning point came when Chris Hwalek saw a picture of himself. Since he was young, the 43-year-old electrical sign installer from Somers, Connecticut, had been pretty heavy. Hed put on some pounds in high school, playing as lineman on the football team. As his weight crept up as an adult, he didnt really think about it. Then he saw the photos. I never considered myself grossly obese, he says, but that picture made me realize I needed to do something.

There were other signs, including knee pain and sleep apnea. I was going to go in for sleep studies because I snored so heavy, Id stop breathing and suddenly catch my breath, he says. The problem, he realized, was his diet. In his line of work, eating out was common, but hed also eat out of boredom while he drove. That meant fast food two or three times a day, plus chips and salsa at night. Sugary foods, take out, late night eatingHwalek was doing it all. I had no cut off switch, he says. I was always hungry.

When he saw that mortifying picture of himself, he weighed 276 pounds. Thats the worst I had ever been, he says.

Hed tried to lose weight before, but expecting instant results left him frustrated. This time he tried WW (formerly Weight Watchers) to curb his diet. He cut beer and sugary drinks, making them an occasional treat instead of a daily routine. He started eating leaner foods like eggs and chicken; he upped his vegetable intake and focused on protein from turkey, along with black beans. I definitely wasnt starving myself, he says, but he was losing about two pounds a week.

Hwalek also started going to the gym, learning the exercises online. He overcame his initial awkwardness, learning as he went. Some days hed pull into the gym parking lot and just sit, until he could push himself to enter. False motivation is better than no motivation, he says. Within months, he found himself wanting to hit the gym. He was shedding pounds and beginning to feel better.

In about nine months he lost 80 pounds. His knee pain eased and his snoring disappeared. I feel like I was given a second life, he says. His target goal had been 230 poundsset when his size kept him from trying a simulated skydiving ride on a cruise shipbut he sailed past it. I wanted to keep going, he says. I wasnt turning back.

It feels my mind has yet to catch up to my body, he says. Im still not quite used to myself. I see my reflection in a window and get taken aback. Hes now planning to get even leaner: Ive never had a stomach worth showing off, he says. It feels like Ive come too far to let up.

Hes in it for the long haul, and he reminds anyone trying to follow in his footsteps that it takes time to remake yourself. Keep in mind its a marathon, not a sprint, he says. Thats how I messed up trying to lose weight before. I wanted instant results. It just doesnt work that way.

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Atkins, Keto, Dukan, the Vogue White Wine Diet we could go on. When it comes to staying trim, the A-list dont mess about with their diet regimes. But do they really work and are they actually good for you? We asked clinical nutritionist Suzie Sawyer to debunk eight of the most popular celebrity diets. Heres what she had to say

Fast becoming one of the celeb go-to diets of modern times, intermittent fasting is to the 2020s what Atkins was to the 1990s. The idea is that you fast for a strict given period; e.g. either from 8pm-12noon or restrict your calorie intake significantly two days per week and eat relatively normally the other five. The usual routine is to skip breakfast and eat one meal around 1pm and another around 8pm. This means the body is then fasting for 16 hours straight, allowing it to burn fat when its in the post-absorptive phase of digestion.

What does it look like? Eggs, smoked salmon and avocado for the first meal and chicken, broccoli and quinoa for dinner.

Who does it? Kourtney Kardashian and Jennifer Lopez.Verdict: There are many health benefits to this diet especially relating to heart disease and inflammatory issues. However, it may be low in antioxidants, which can affect the immune system because theres less opportunity for food intake overall. This one needs to be strictly followed to stand any chance of the body getting what it needs.

The crux of this one is super-low carbs with high fat, pushing the body into ketosis; when the body is forced into breaking down fat for fuel. Whilst theres certainly merit in keeping a diet low in carbs overall, which reduces the release of the fat-storing hormone insulin, following the Keto for a prolonged period can lead to acidosis (when the body contains too much acid) or at the very least mood swings, constipation and energy lows.

However, its certainly very effective for weight loss and you can choose the rate at which you want to lose weight by closely monitoring the total number of calories youre eating on a daily basis. For example, if you want to lose a kilo per week (a sensible approach), an average-sized woman would need to eat around 1,500 calories daily. Around 65% of those calories would come from fat.

What does it look like? Eggs and bacon for breakfast, chicken and salad for lunch and steamed fish with mixed vegetables for dinner.

Who does it? Halle Berry and Adriana Lima.

Verdict: Weight loss can be achieved quickly, and with around 30% of calories coming from protein, the body wont lose muscle mass, which frequently happens on weight loss plans. However, youll likely to have quite a few nutrient deficiencies, especially calcium, as the diet contains no dairy or other calcium-rich foods such as soya milk.

The vegan diet contains no foods from animal sources at all, therefore it will naturally contain lots of nutrient-rich fresh fruits and vegetables, whole grains, beans and legumes. Another positive of the diet is that since our food chain is far from perfect with tonnes of animal products being pumped full of chemicals and antibiotics, youll be escaping their onslaught.

What does it look like? Homemade beans on wholegrain toast for breakfast, chunky vegetable soup with barley and tofu for lunch and vegetarian goulash with whole grain brown rice for dinner.

Who does it? Venus Williams and Ariana Grande.

Verdict: The vegan diet is generally nutrient-dense with good levels of lots of key trace minerals such as magnesium, potassium and calcium. However, vegans can sometimes miss out on some vitamins, especially vitamin B12. Interestingly, tempeh is taking over from tofu in terms of popularity as a vegan protein source. Tempeh contains probiotics, which naturally encourage the bodys production of vitamin B12, so this could help to plug some of the gaps. However, taking a daily multivitamin can also do the job.

This one has been around for many years and is still very popular with celebs. Its based on being In the Zone where your body better manages the insulin response and has more control of inflammatory issues. The diet requires a balance of 1/3 protein and 2/3 carbohydrates with just a small amount of monounsaturated fats from avocado, olive oil and nut butter. The great news about this diet is that it includes plenty of colourful foods every day and is much more likely to give the body the nutrients it needs; richly coloured fruits and vegetables are loaded with vitamins and minerals.

However, its lacking in essential polyunsaturated omega-3 fats found in oily fish, nut and seeds. These fats are needed for hormone balance, glowing skin, healthy eyes, heart and brain.

What does it look like? Egg white omelette with spinach and mushrooms for breakfast, chicken salad with avocado for lunch and roasted cod with veggies for dinner.

Who does it? Jennifer Aniston.

Verdict: The diet will naturally contain loads of antioxidants because theres plenty of fruits and vegetables included, although starchy veg and highly sugary fruits such as bananas should be avoided. Its low in essential omegas, plus its difficult to get the ratios exactly right which may deflect from its effectiveness.

Quite possibly the most ridiculous diet weve ever heard off, the original plan was published in the 1977Vogue Beauty & Body Book and provided very little variety other than eggs, wine and steak.

What does it look like? Just that one hard-boiled egg for breakfast, a glass of white wine (dry and preferably Chablis) and a black coffee. The same again for lunch but bumped up to two eggs and two wines and dinner serves up a 5oz steak with black pepper and lemon juice, plus the remainder of the white wine (youre allowed one bottle per day).

Who does it? Hopefully no one has done this since 1977.

Verdict: Whilst initially, consuming a bottle of white wine a day might put a smile on your face, it will quickly turn to tears and tantrums on this diet. Youll lose weight because there are so few calories, but it will seriously affect your emotional wellbeing, not to mention digestion. Avoid at all costs.

One of the most famous fad diets out there, first devised by Robert Atkins, it became a dedicated eating plan of many celebrities over the years. The idea is that by subscribing to a low carbohydrate intake, it could lead to weight loss.

What does it look like? Meat and full fat dairy. Beef, pork, lamb and chicken are encouraged, as are fatty fish like salmon and sardines. Low-carb veggies such as kale, spinach, broccoli and asparagus (think the greener the better) are welcomed, as are butter, cheese and cream.

Who does it? Kim Kardashian

Verdict: The Atkins diet contains high protein and fat, both of which will keep you feeling satiated. Whilst it lacks antioxidants and some nutrients, its fine for a relatively short period and will certainly help stop Type 2 diabetes in its tracks, if thats where youre heading.

A bit like Atkins, the Dukan Diet was created by Dr Pierre Dukan, a French practitioner who specialised in weight management. Its all about high-protein, low-carbs.

What does it look like? Alternating days of lean meats and vegetables beef, pork, poultry and eggs one day, followed by a day of veggies the next.

Who does it? Kate Middleton

Verdict: This diet is very balanced as it contains 100 different foods, its high in low-fat protein and theres some really tasty meal options. However, the lack of carbs might affect mood after a while.

This diet is basically a throw-back to caveman times based on meat, fish, vegetables, fruit, nuts and seeds. Out go dairy, sugar, grains, legumes and beans.

The good news is that since its based on healthy eating principles, with foods that are not processed or pumped full of hormones, its certainly not in fad territory, unlike some other celebrity diets.What does it look like? Spinach, mushroom and tomato omelette to start the day (look for omega-3 enriched eggs), wild salmon salad for lunch and organic roasted chicken with mashed sweet potatoes, broccoli and peas for dinner. Its not going to be cheap.

Who does it? Miley Cyrus and Matthew McConaughey.

Verdict: Your diet will be very clean with no refined foods allowed. It naturally follows that youll be getting a great range of nutrients. However, the Paleo Diet could lead to deficiencies in the mineral iodine, since dairy is one of the main sources. We know that 17% of women of child-bearing age are iodine-deficient and iodine is key for growth and brain development during pregnancy.

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health and is thought by some to fight off serious diseases such as cancer.

What does it look like? Raw fruit and vegetable, seeds and nuts, legumes and soy are all in but eggs, meat, alcohol and caffeine are all out.

Who does it? Victoria Beckham and Sam Smith are said to be fans.

Verdict: The body strictly maintains its slightly alkaline state as a normal part of its daily work. However, by eating plenty of green leafy and root vegetables and lemons which are all alkaline, youll notice joints will run smoother, hair and skin will shine and glow, and youll also lose some weight.

Any changes in eating regimes, including these diets or even if you are trying to cut down (or cut out) food groups such as dairy, red meat and carbohydrates will have an effect on your nutritional balance. Suzie says, I always recommend taking a good quality daily multivitamin to top up on all the essential vitamins and minerals like The Alive! Ultra Wholefood Plus range.

Suzie Sawyer is a Clinical Nutritionist for http://www.feelaliveuk.com

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We Asked A Nutritionist To Debunk These 9 Celebrity Diets - The Handbook

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Content Note: This article contains details of weight loss efforts.

What could you be doing instead of dieting, exercising, and thinking about food?

My dietitians question completely stumped me. I didnt spend that much time in the pursuit of a perfect body, did I?

Sure, Id been dieting for years. I had, at times, taken it too far in high school, when I would go days eating barely anything, but dieting was different. Nothing in my extensive dieting history really compared to what began in January of 2018, though.

Id just gotten back from a year abroad and started gaining weight. I was desperate to lose it all (and then some). I tried more diets than I want to admit, including keto, veganism, juice cleanses, and calorie counting, all while exercising four or five times a week.

Dieting all the time, I thought, was normal.

My dietitian knew all this. She knew that, before I started seeing her, I probably wouldve listed dieting as one of my hobbies.

And to clarify, my gynecologist tricked me (with good intentions) into seeing a dietitian who specializes in eating disorder recovery and Health at Every Size. After I brought up my diet and exercise regimen and hormone issues and mentioned that I was having trouble losing weight, she recommended this dietitian and, in desperation (to lose weight), I made an appointment.

I thought my dietitian was going to teach me the secret to thinness, but instead I learned the secret name for my chronic dieting: an other specified eating disorder. I thought what I was doing was normal, but I didnt realize (until very recently) how much of the richness of life I was missing.

I spent so much time obsessing over thinness. I weighed myself more than once a day. I kept food journals, logged meals in fitness apps, and scheduled four or five high intensity workouts a week. I created accountability group chats, hoping my friends would keep my calorie count in check.

What I didnt share was the shame I felt during late night binges or the hours I spent working off those calories.

Now that Ive given up intentional weight loss, I have all that time back.

Ive started writing, which means I might take a few nights off from working out to send pitches or research an article. Exercising my mind through writing has been a wonderful use of my time and a great creative outlet.

And instead of texting my friends to shame me out of eating, I Facetime them to plan trips together or complain about something other than my diet. I went to Greece with my best friend this spring, where we ate the most delicious foods and had the time of our lives.

The time I spent on fitness apps has been redirected to budgeting apps. This new obsession is more fun, more educational, and healthier especially for my wallet. Weird how health foods cost a lot of money.

After ditching an obsessive exercise routine, I had the freedom to go to happy hour with friends without trying to reschedule a workout. The flexibility to do what serves me and my happiness has been life-changing.

When I was in the worst place with my body, I saw movement only as a punishment for eating. I forced myself to do intense cardio every single day, believing it was the key to losing weight. I never tried weight training and did yoga only when it involved cardio portions in very hot rooms.

Since ditching weight loss, Ive been freer, able to try different types of exercise and to do them when my body is craving movement. Ive tried so many different types of yoga I didnt even know existed! A relaxing yin class on a Sunday evening is the perfect reset for both my body and my mind before a workweek, which is also when I do spin classes and some weight training.

All movement is good even if its only walking from my desk to the cafe down the road for a sweet treat.

This freedom has also allowed me to try things I was previously afraid of (like sweet treats). I threw out my scale and havent weighed myself since November 2018.

Ive posted photos of myself where you can see visible cellulite or fat rolls. I have the freedom to be who I am now instead of being trapped in a mental prison that I wouldnt free myself from until I lost weight.

I was lucky to be referred to a dietitian whose specialty was not intentional weight loss. Her practice was steeped in teaching clients to eat intuitively and enjoy health at whatever size they were. Working with her for just a few weeks revealed my body was in starvation mode.

It took a bit of time to teach my body how to eat normally again. I needed a vitamin regimen to get my physical energy back. Restriction had left me deficient in several key vitamins, like vitamin D and B-12 (both orally and subcutaneously), which are both linked to energy levels.

Once I started nourishing my body, I became more energized than I had been on any fad diet Id tried, including keto. But whats been even more transformative is the change in my emotional energy.

It takes so much out of you to hate your body and torture it daily. Feeding myself the narrative that I wasnt good enough took a toll. I didnt really know it yet, but I was tired of living like that.

I am still working on being OK with being in a larger body, but having the capacity to spend my emotional energy on bettering the world instead of bettering my body has been a positive change Im so thankful for.

Radical acceptance is a term my dietitian taught me. Every day, I challenge myself to acknowledge the way I feel about my body and just accept it. It helps me meet myself where I am rather than spend all my waking hours longing for an ideal Ill probably never reach.

I accept the fact that dieting never worked for me and never will. I accept my body the way it is right now, the way it was yesterday, and the way it will be tomorrow.

Sometimes the emotions associated with my body arent positive, but when I practice mindful acceptance of them, it makes processing the pain easier. By acknowledging my pain, I can focus on coping mechanisms rather than starve myself as a numbing technique.

This concept of radical acceptance has served me in other ways as well. It has been an incredible tool in my relationships and my career.

There are so many things we cannot and should not try to control. When I accept those things, I can put my energy into focusing on the things I can change, making my relationships healthier and my work more fulfilling.

I was spending all my time and energy on diet and exercise, but with her help, Im not doing that anymore. Going into my second year without resolving to lose weight is exciting, though I know it will be challenging.

On those challenging days when my eating disorder is trying to trick me back into my old habits, Ill remind myself of all Ive gained since I stopped pursuing weight loss.

Reina Sultan (she/her) is a Lebanese-American Muslim woman working on gender and conflict issues at her nine-to-five. Her work can also be found in Huffington Post, Rewire.News, Wear Your Voice Mag, and Rantt. Follow @SultanReina on Twitter for endless hot takes and photos of her extremely cute cats.

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What I Gained When I Stopped Trying to Lose Weight - Greatist

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