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Fitness is not ripped muscles or abs. Fitness is a way of life a healthy life that makes you feel good everyday. For 42-year-old Narendra Firodia, losing weight was just the first step to realising this goal.

My goal was to get healthy and fit! And, I knew that to make it happen, the first step that Id have to take was - lose my bodys excess weight. This first step commenced two years ago when Firodia weighed a whopping 102 kgs.

Two years ago, as I was approaching my 40th birthday, I met Luke Coutinho, author, holistic lifestyle coach and co-founder of RESET - Holistic Living Concepts during the learning session of Entrepreneurs Organization Pune, he says. Coutinho is a well-known lifestyle coach, who forefronts healthy eating habits and wellness practices over fad diets. I had been following Luke on Facebook for a while before I saw him address the crowd in Pune that day. I had always thought that one day, when I meet him, Ill ask him to guide me on a path of holistic living, he informs.

When I finally met Luke, post the event, we went through my medical records, and consequently, I enrolled myself in Lukes one year program that was centered around eating right, exercising, sleeping and creating a balance between my professional and personal life to get started on my weight loss and fitness journey. Below, he highlights the key elements of this one year program and weight loss plan that eventually helped him lose 18 kgs and trim from 102 kgs to 84 kgs.

My weight loss plan, comprising a workout routine and a daily diet plan, was customised according to my body type. I was also assigned my own personal nutritionist, who charted a new diet plan for me devoid of wheat, milk, sugar, tea and coffee. While these food items were restricted from my diet, the new meals I started consuming werent that different from what I was used to eating.

The new diet focused more on tips for preparation of food, portion control and substituting rich and heavy foods with healthy alternatives such as Poha and Idlis, Jowar/Bajra rotis and Dal, various types of Khichdis and Soups and Salads for breakfast, lunch and dinner.

Various types of detox routines also became a part of my overall weight loss plan. According to Luke and Dr Deepti Bagree, Head of Department - Healthcare Division, RESET - Holistic Living Concepts, these detox plans included foods that were easy to digest like fermented foods such as idlis, dosas, probiotic beverages like kombucha, dark coloured fruits and vegetables and makhanas, sprouts as snacks.

Apart from switching to healthier alternatives, following a monthly intermittent fasting routine also greatly helped me get in shape.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

ALSO READ: Is intermittent fasting really worth It?

As a part of his weight loss exercise regime, Firodia used to brisk walk 12000 steps every day and also devote time to practise Yoga and functional training. Id workout 6 days/week and 1 day was reserved for rest and recovery. But I felt quite energetic on this rest day as well, as I followed what's commonly known as active rest, which essentially translates to keeping the body active by focusing on your daily routine and mundane tasks.

"Luke's team did not just concentrate on tweaking my food habits but also made sure that I slept well and that my mental/emotional health were in tandem with my physical health. Moreover, through this transformation I have become like a brand ambassador of sorts for fitness and healthy food in my hometown of Ahmednagar in Pune. I have also motivated many of my family members and friends to eat healthy and exercise daily to stay fit."

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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How to lose weight like this 42-year-old who lost 18 kgs by tweaking his eating habits instead of crash dieting - GQ India - What a man's got to do

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Express News Service

The word diet comes from the Greek word diata, which means way of life.

But today, when we use the word diet, we think of eating less or eating selectively, very often to lose weight.

Whats interesting about diets is that they come and go. The Atkins diet, Dukan diet, raw food diet and the alkaline diet have something in common.

They were all immensely popular in their time, but none stood the test of time. At best, some of them have been around for six or seven years, but none have been seen as viable ways to lose weight.

Each one, eventually, has paved the way for another diet that has sounded even more compelling and miraculous.

Even those who jump onto the trending diet bandwagon are hardly able to sustain the regimen for more than a couple of months.

This is because none of these diets are designed for sustainability or long-term health benefits, and dont offer any more than quick fixes. Today, the Gluten-Free Diet (GFD) has a cult following, and gluten is blamed for just about every ailment, including autoimmune disorders, inflammation or weight gain.

The GFD, without a doubt, is the ideal prescription for Celiac Disease, NCGS (Non-Celiac Gluten Sensitivity) and wheat allergy. However, the rampant use of the GFD for weight loss has become a matter of concern.

The Harvard TH Chan Institute of Public Health clearly points out there is no evidence to support the weight-reducing virtues of a GFD. Yet, almost every other person I know gets taken in by anecdotal evidence and goes on to banish gluten from the menu.

Whats more worrisome is that gluten-free foods are assumed to be healthy which is why they tend to be consumed in larger quantities, leading to weight gain. Many of these GF foods are in fact highly processed, lacking in fibre and vitamins.

Like the GFD, the Ketogenic Diet was also designed to treat a medical condition epilepsy in children that did not respond to medication.

This diet comprises of 70-80 per cent fat with moderate protein and small amount of carbohydrates. Many variants of the Keto diet have been used for medical purposes and have been of benefit.

The success of Keto diets in this condition led it to be tried for weight loss. In 2018-19, the Keto diet was immensely popular for weight loss.

I expect this trend to continue in the following year. However, an editorial in JAMA Internal Medicine (July 15, 2019), mentions that enthusiasm outpaces evidence when it comes to the Keto diet for obesity and diabetes.

An editorial in The Indian Journal of Medical Research (Sept 2018) reads, these (diets) can increase morbidity and mortality in the long run.

The low-carb era surged in popularity with the Atkins Diet (a low-carb, high-protein diet). This hugely popular diet was designed to make you lose weight, but did you know that its founder died of a heart attack? Would anyone want to lose weight at the risk of an unhealthy heart?

When it comes to weight loss, moderation and sustainability are the keywords. If a diet does any of the following, make notethat it is a fad.

Promotes quick fix solutionslike rapid weight loss.

Wants you to eat in excess aparticular food group.

Wants you to cut out a particularfood group.

Tries to sell specificproducts.

Cites only anecdotes and noscientific evidence.

2020 will yet again see its fairshare of trending diets. Bewarned, and stay healthy.

Link:
Want to lose weight? Say no to dieting - The New Indian Express

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Apple Cider Vinegar, or ACV, hassomething of a cult following as a diet hero, complete withentire websites devoted to it as a weight-loss elixir. It's used for detoxing, curing stomachailments and even is known to cure warts. Hippocrates (c.420 BC) used vinegar medicinally to manage wounds. But the most common use today is for weight loss.

So how does apple cider vinegar help people lose weight? According to Healthline, acetic acid is the vinegars main active component which is a short-chain fatty acid that dissolves into acetate and hydrogen in your body. Studies have shown a correlation between apple cider vinegar and the regulation of fat and metabolism burn by the increased fat burn and decrease of fat storage from short-chain fatty acids.

Apple cider vinegar appears to speed up metabolism by accelerating the bodys ability to break down nutrients efficiently and quickly, giving your food less opportunity to stick -- and lowering your blood sugar levels.

You can drink a detox tea with it oreasily incorporate it into your meals, as a simple salad dressing.Apple cider vinegar consists of both malic acid and acetic acidalong withpectin, potassium, and several other minerals, and vitamins, all of which appear to be beneficial to your gut health.

It's a simple two-step process, that's very similar to how kombucha is made.

1. Crush apples and squeeze out the juice, which allows for the alcoholic fermentation process because the liquid is exposed to bacteria and yeast.

2. Once the bacteria become active, the fermented alcohol turns into acetic acid (the main active compound in vinegar).

While ACV is knownfor its bitter taste, it goes way beyond that. It can be used to cook almost anything in a pan, like stir fry, pancakes instead of butter or oil. It works to sautee meatless meatballs andratatouille. Its powerful flavor contrasts well with stovetop foods because it takes away their bitterness.Add it to your vegetable broth for more flavor and tangy taste to your minestrone soup.

Simple Tangy ACV Salad Dressing:

Place ingredients into a mixing bowl and stir it together until ingredients combine. If you want a thicker taste, add olive oil as necessary until you are satisfied with thetexture.

If you have a special recipe or specific way you like to use apple cider vinegar, email us at info@thebeet.com, we would love to share it with everyone.

Read more:
This Simple Ingredient Has Proven Weight-Loss and Health Benefits - The Beet

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There were a lot of trendy diets in 2019, including a few even I hadnt heard of before I started researching this list. Google published the ten most-googled diets, and were here to explain what they are and what you might want to know if youre looking into them.

Two of the diets seem pretty reasonable: intermittent fasting, which is a legit hack if youre into that sort of thing, and Noom, which sells a pretty standard diet in an app form that some people find convenient. The other eight I wouldnt recommend. Heres your spoiler, though: none of them seem likely to be more effective than regular plain ol healthy eating.

Most people who are into IF would likely object to calling it a diet; its a way of eating that may also be done for perceived health benefits or because you some people find they feel more focused and energetic while fasting.

In most cases, IF takes the form of time restricted feeding. You swear off food for a certain window of timemaybe from bedtime to lunchtime, essentially skipping breakfast. Other versions might involve dedicating two days a week to extremely low calorie intake.

As a weight loss tool, IF seems to work about as well as other diets. Youll eat less overall, and lose weightbut only if you dont hate it. When its been studied, people tend to have a hard time sticking to it.

This is a diet of vegan, unprocessed foodsso far so goodwith a lot of pseudoscience and pricey supplements thrown in. The diet is supposed to make your body alkaline (not a thing that a diet can do), and its dangerously low in protein. Also, just so you know, Dr. Sebi is not a doctor. Healthline has a detailed breakdown of the diet here.

Noom is a subscription based app that provides advice about what to eat and asks you to track your food. Foods are divided into red, yellow, and green categories, with red items being the most calorie dense and green being things like vegetables. The app coaches you, although some users have found the coaching less than helpful. Its been called Weight Watchers for millennials.

This one isnt a specific diet, but simply the idea of eating 1,200 calories per day. For some reason, this number is held out sometimes as a minimum for healthy eating (I recall the old CalorieCount forums of the early 00s banned any discussion of under-1200 diets) and in other communities its defended as appropriate for some people, maybe, sometimes (see the subreddit r/1200isplenty).

To be clear: 1,200 calories is not enough food for most people. (We have a guide to finding your appropriate calorie intake here.) Probably a lot of people who look up this diet are trying to find low calorie recipes or meal plans, which may end up being okay as long as your actual intake is appropriate to your body size and activity level.

GOLO is a company selling weight-loss plans and supplements. They have published studies claiming their plan works, but GOLO funded and conducted the studies and lets just say they dont make an airtight case for the diet (they dont compare people on their diet to people on another diet, for example.)

The diet also requires the use of a particular supplement that the company sells. As we know there are no magic weight loss pills, this doesnt seem like a particularly special diet. Meanwhile, there are Amazon reviews and they are...not good.

This diet comes from reality TV stars Terry Dubrow of Botched and Heather Dubrow of The Real Housewives of Orange County. It appears to be a fairly simple combination of intermittent fasting, in which you fast for 16 hours a day (including while youre asleep), and unprocessed low-carb eating.

There are recommended foods for each phase of the diet, which dietitian Carolyn Williams notes may not add up to a healthy number of calories. Some of the sample days had only about 1,000 calories.

This diet aims to activate proteins in our bodies called sirtuins, with the goal of making more mitochondria to deal with oxidative stress and possibly slow down aging processes. Sounds great, except theres no way you could possibly do this through diet, an expert in nutrition and biochemistry tells Spartan.

The diet starts with a week of extreme calorie restriction (around 1,000-1,500 calories, much of it from juice). Then follow another two weeks of restricted eating, after which you can either repeat the process or move on to a maintenance phase in which you Sertify your diet by eating as many of the approved Sirtfoods as possible (green tea, dark chocolate, red wine, and so on). If this sounds a lot like the mostly-debunked concept of superfoods...well, it sounds that way to me too.

This one is pretty much what it sounds like. Living without any carbs or sugar (pro tip: sugar is a carb) may not be harmful but its probably going to suck. Most likely, people were googling J.Los 10-day no carbs no sugar challengewhich well get to in just a sec.

Endomorph is a term from the outdated concept of somatotyping, in which some people have naturally skinny, naturally fat, or naturally muscular body types. Theres no evidence for this, but the concept was catchy and people are (sigh) still talking about it today.

There isnt a single authoritative endomorph diet, just a lot of diet advice for endomorphs that is roughly the same diet advice anyone would get regardless of body type: eat more vegetables and all that.

Okay, so heres where the no carb/no sugar thing comes in. Jennifer Lopez posted a 10-day challenge on her Instagram to avoid those foods. She told Today that part of the reason is to break a craving for sweet foods. Now when I go back to eating a fruit in 10 days, its going to taste like an ice cream sundae, she said.

The challenge calls for eschewing anything with starch or sugar, including fruit, yogurt, and milk. While you dont technically need these foods to live, most human beings will get bored and frustrated pretty quickly trying to stick to a challenge like this. And to what end? Its not like carbs or sugar are bad for you to the point of needing to eliminate them completely from your dieteven if its temporary.

Excerpt from:
We Explain the Most Googled Diets of 2019 - Lifehacker Australia

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It was a year of diet donts.

Last week, Google released a list of the most searched-for diets in 2019 andwhile some have solid scientific backing, many were pseudoscientific BS.

Among the decent was intermittent fasting, which topped the list as the most-Googled diet. Research suggests that the regimen, which only allows you to eat during certain times of the day, can promote a healthy lifestyle and lead to weight loss. People also searched for Noom, an app that teaches healthy eating habits, and the J.Lo diet, which, sure who wouldnt want to know how to get a body like J.Lo? (To shape up for Hustlers, Lopez tackled a 10-day sugar-and-carbs fast.)

But other searches were real head-scratchers. Here, Manhattan-based registered dietitian Martha McKittrick breaks down some of the weirder queries.

The Dr. Sebi diet

The late Dr. Sebi (real name Alfredo Bowman) wasnt actually a doctor at all, but a self-proclaimed healer. His diet is essentially a mashup of veganism, supplements and the alkaline diet, which encourages eating food that makes your bodys pH less acidic, for health reasons.

Dr. Sebi, who died in 2016, claimed that his diet the No.2 most-searched-for on Google last year could cure diseases such as AIDS and leukemia. Surprise: It couldnt. He was successfully sued in 1993 and ordered to stop making these assertions. Still, he garnered a spate of celebrity fans such as the late Nipsey Hussle and Lisa Left Eye Lopes.

Although Dr. Sebis wild claims are terrifying, eating an alkaline-rich diet isnt the worst thing for your body, says McKittrick. This diet is based on eating whole, unprocessed foods and shunning animal products . . . [which] can be a good thing. But if you get healthier on it, its probably just because youre eating more veggies than before. All that alkaline, supplement stuff doesnt have any scientific proof behind it, she says.

The Golo diet

The Golo diet, which ranked fifth among diet-conscious Googlers queries this year, is based on a low-glycemic diet. That means eating foods that dont raise blood sugar. That parts all good blood-sugar spikes can lead to hunger pangs, and low-glycemic foods include lots of healthy staples, including vegetables, legumes, whole grains, yogurt and fruit.

If that were it, the plan would be pretty reasonable, says McKittrick. But the Golo diet takes things a step further: It purports that the key to weight loss is hormonal balance, and for that, it hawks supplements. To nutrition experts, thats a red flag.

Id step away from anything that tries to sell you supplements, she says of the diet. Do we know whats in the supplements? Eating healthy food and exercising is going to balance hormones.

The Dubrow diet

Reality TV for the win! The Dubrow Diet, the sixth most-Googled diet of 2019, is a book written by Terry Dubrow, M.D., who stars on E!s cosmetic surgery disasters show Botched, and his wife, Heather, a former cast member of Bravos The Real Housewives of Orange County. They might not sound like the most reputable sources in the world, but this diets actually OK, says McKittrick. It centers on interval eating, which entails fasting for 12 to 16 hours a day. Basically, its just a riff on intermittent fasting.

This is nothing new, says McKittrick. Its just a repackaged a diet based on time-restricted eating, but with cutesy titles added like get hot for the summer and the red carpet diet. Seems like its just good marketing to me.

The sirtfood diet

Created by UK celebrity nutritionists, Googles No.7 most-searched-for diet in 2019 focuses on sirtuins, proteins that help regulate cellular health. They propose that sirtfoods foods that may help the body produce more sirtuins can activate your skinny genes, mimicking the effects of diet and exercise without all the hassle. Sirtfoods include kale, strawberries, red wine and dark chocolate.

I had never heard of it; its so bizarre, McKittrick says of the diet, which reportedly counts Adele and Pippa Middleton as fans and promises a slew of benefits, including weight loss and increased energy. It claims you will lose seven pounds in seven days? Sketchy.

If they really found a way to activate skinny genes, she says, sounds like theyd be up for the Nobel Prize.

Originally posted here:
The top trending diets on Google in 2019 were fads, bad science - New York Post

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Jaden Smith, along with his dad Will, 50, momJada, 48, 19-year-old sister Willow and grandmother Adrienne Banfield-Norris, 66, all sat down on Monday's episodeof "Red Table Talk" to address health issues in their family.

The 21-year-old admitted he has intense stomach issues and wanted to get to the bottom of it, so the family hired Dr.Mark Hyman and nutritionistMona Sharmato perform anin-depth analysis.

Jadensaid he was apprehensive about partaking because of some backlash he got for going vegan.

"After the last episode, I walk in the street and people are like, 'Oh my god! Are you sick? Can I pick you up? Could I get you some water?'Come up to me like, 'You can have my food, man.,'" he said.

WILL SMITH, JADA PINKETT SMITH HELD INTERVENTION FOR SON JADEN AFTER CONCERNS OVER HIS DIET

Dr. Hyman explained that Jaden's nutritional deficiencies were from eating the wrong types of food and his health status can be adjusted by switching up his diet and taking supplements.Specifically, he was told in the episode that gluten and dairy were both "big problems" for him.

Also, because Jaden doesn't eat meat, he has vitamin and omega-3 deficiencies.

JADA PINKETT SMITH CONFRONTS HUSBAND WILL SMITH ABOUT HIS DRINKING

"When you fix your stomach, your diet expands, you take a few supplements, everythings back to normal. You're gonna rock the world," Dr. Hyman said.

Facebook's "Red Table Talk" -- L - R: Adrienne, Will, Dr. Hyman, Jaden, Mona, Willow, and Trey (Michael Becker)

In September, Will and Jada were concerned over his extreme diet.

I was just eating, like, two meals a day. And maybe one, he said on a previous"Red Table Talk" episode.I was not doing good. I wasnt looking good, I wasnt feeling good, I wasnt sleeping."

While in Australia, Jaden was hospitalized for nausea and dizziness, which deeply concerned his family. He has switched now to a vegetarian diet.

JADA PINKETT SMITH 'FURIOUS' AFTER CHILD PROTECTIVE SERVICES INVESTIGATED DAUGHTER WILLOW'S EATING HABITS

Will and I had a bit of an intervention with Jaden because hes a vegan now, but we realized he wasnt getting enough protein, Jada said at the time. So he was wasting away. He just looked drained, he was just depleted. He wasnt getting the nutrients.

Actors Will Smith, son Jaden Smith and his wife Jada Pinkett Smith pose at the after-party for the premiere of Warner Bros. Pictures' "Focus." (Kevin Winter/Getty Images)

He had the dark circles under his eyes, there was even a little grayness to his skin. And we got really nervous, Will said.

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The Smith family has been very open about their mental and physical health in the past. Most recently,Will shared footage from his successfulcolonoscopy where a polyp was found and removed.

2019, gotta get our health right. Theres a certain amount of commitment and embarrassment involved with being healthy. Just gotta do it, man.he said.Its important to me to be able to share this with people so, you know, other people can become compliant patients to stay healthy and happy to have all the glorious years we can possibly have.

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Jaden Smith addresses health issues on 'Red Table Talk' after parents raised concerns over his diet - Fox News

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The world doesnt need another diet book, another volume of empty promises thats at odds with the fact that no matter how someone loses weight, they will likely regain much or all of that weight sometimes even ending up heavier than their starting weight within about five years.

So if youve been gearing up to embark on yet another diet, protocol, reset or reboot come Jan. 1, I have a different suggestion: Hit the pause button on that plan and read Christy Harrisons new book, Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eating, available Dec. 24.

Harrison, a registered dietitian and journalist, thoroughly and elegantly lays out the strange origins of modern diet culture a system of beliefs that labels some bodies as better, promotes changing body size and shape, demonizes certain foods and oppresses people who dont match a certain picture of health then presents a path to truly holistic health thats based on self-care, not self-control.

Host of the popular Food Psych podcast (I was her guest on episode 194), Harrison digs deep into the roots of diet culture including its science, myths and morality to uncover exactly how we became the weight-obsessed society we live in today. She weaves in experiences from clients and podcast guests, as well as her own path, from a normal eater relatively who was untouched by diet culture to a food writer struggling with disordered eating (she worked for the now-defunct Gourmet magazine) and eventually to recovery.

It was those experiences that prompted Harrison to launch Food Psych in 2013, and ultimately to write Anti-Diet.

It felt important for me to write this book because diet culture harms all of us, she said, adding that this is true no matter someones size or gender identification. Ive seen my clients hurt by it; its hurt me. I wanted to call out this harm, I wanted to save people from this harm.

Given that Harrison was no stranger to the topics in her book, I was curious if anything surprised her while doing her research. When I delved into the research before writing, I was looking into things I had heard about, but wanted to clarify, she said. What surprised her most was the deep vein of racism and classism in the history of diet culture, specifically how anti-blackness is at the root of anti-fatness. Also surprising? That our cultural weight bias and desire for thinness started long before any health arguments about body size. I was stunned by the fabrication of the obesity epidemic, she said.

One through line in Anti-Diet is the impact of social determinants of health which include weight stigma, racism, economic disparities and environment, as well as lack of access to health care on our health. These are distinct from behavioral determinants of health, which include nutrition and physical activity as well as tobacco, drug and alcohol use, seat-belt use, sexual activity and whether we use sun protection. The way diet culture paints it is that food and exercise will influence 100% of your health, Harrison said, pointing out that only about 25 to 30% of health is attributable to our behaviors, with 10% coming down to food and movement habits. Excluding genetics, the rest is due to social determinants of health. Its shocking to me how little that is understood, she said.

The Life Thief

Harrison presents diet culture as The Life Thief whether in the guise of weight-loss dieting or wellness dieting and lays out how it steals not just time and money, but well-being and happiness, too. As one example of this, Harrison recountsa personal story, one relatable to many people especially this time of year. In the most restrictive days of her disordered eating, she was so chronically deprived of food that at parties she would stand by the snack table for hours, compulsively eating and beating herself up for it, unable to fully connect with her friends, because the food felt more important.

Shes been attending the same holiday party at a friends house off and on for almost two decades, and her post-recovery experiences are very different. I cant really remember the food from the party last year, but the party from almost 16 years ago? I can remember in detail what I ate, mostly things like cookies and cupcakes, she said. Now I know that dieters brains are more primed and wired to respond to food cues than people who are not dieting.

Unfolding a better road map

Harrison could have laid out the evidence for why we need to burn diet culture to the ground, done a mic drop and left the room (metaphorically speaking), leaving readers to figure out how to fill the void once filled by dieting but she doesnt. The second section of the book starts with guidance on how to deal with emotions that come up when it finally sinks in how much people have lost because of diet culture. Then she gives readers a road map for how to care for their physical and mental health without trying to control body size and shape. This includes relearning how to eat intuitively, practicing self-compassion, setting boundaries and looking at physical activity in a new way.

Ive been illuminated by a lot of books that present cultural problems, yet dont offer any solutions. While I like those books as a reader, as a clinician, Ive seen people have sadness come up and anger come up, she said. Its really natural for people to have these feelings, and its important for me to be able to answer their questions and assure them that these emotions are part of the process. Ive tried to convey some of the messiness of healing, and that there is this other path thats available to you.

_____

Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eatingby Christy Harrison, Little, Brown Spark, 336 pp., $28

Original post:
Anti-Diet is the diet book you need to read headed into 2020 - Seattle Times

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With the holidays upon us and the good cheer flowing, I thought it would be a nice time to talk about one of our favorite food groups this winter season: alcohol.

I often get asked if alcohol can be incorporated into a healthy diet. The answer is ... it depends. If your goal is weight loss, then its best to steer clear and heres why:

Alcohol is processed through the liver, and for four to eight hours after downing a single shot, the liver will stop fat burn in order to process the alcohol. While the liver is preoccupied, the carbs from carb-heavy beverages like beer; sweetened drinks such as cosmos, margaritas or mojitos; or hard liquor with mixers (including tonic water) are building up with nowhere to go but into your fat stores.

Keep in mind that alcohol is calorie dense and, unfortunately for us, has no nutritional value. It is the first fuel source to burn when ingested, which means that fat will not be used as long as alcohol is in the system. Depending on your body size, one shot typically takes about four to eight hours to process through the liver, but every subsequent shot adds on exponentially. Be aware that one night of heavy drinking, even if youre drinking low carbohydrate beverages, could lead to one to two days of no fat burn.

Here in Colorado, we like our beer. Sad to say that one beer is equivalent to about two to three slices of bread. Consider beer liquid bread and do not have beer (including the low-carb ones) more than once a week; it will make you gain weight, especially if you are struggling with excess body fat.

The best choices of alcohol to drink while attempting to maintain your weight are hard liquors, but be aware that no matter the type you choose, they will all cause the same reduction in fat burn. Tequila is really the cleanest alcohol, but vodka, gin, whiskey and scotch are also lower carbohydrate options. Wine can be a good choice with around 4 to 5 grams of carbs per 5 ounce glass. However, if you are really sensitive to carbs, even this can knock you out of fat burn.

Sweet drinks like lemon drops, margaritas, fruit wine and other sugary adult beverages are loaded with carbs that will make you store fat. As an alternative, mix your vodka with club soda and a squeeze of lemon (skip the cranberry juice), or make your own sugar-free margarita with a shot or two of tequila, some lime juice and club soda.

It might take some time to determine what alcoholic beverage is right for you. I can tell you straight up, it probably isnt the spiked eggnog!

No matter what you choose, be sure to enjoy responsibly.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.

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Can alcohol be part of a healthy diet? - The Durango Herald

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Posted: Dec 17, 2019 / 03:35 PM EST / Updated: Dec 17, 2019 / 03:35 PM EST

Holiday parties can be toughto navigate if you are watching what you eat but nutritionist Kelly Springersays the key to sticking to your diet is eating real food. Real food is foodthat is natural and not processed or filled with chemicals. Make your holidayssimple and healthy this year, says Springer.

Cabot cheese is a quick and healthy option for get-togethers. If youre entertaining and you want to put that cheese board together in seconds, we have the cracker cuts from Cabot which are already pre-cut. How easy is this! Cabot cheeses are made from simple ingredients: milk, salt, and cheese-making cultures. There are tons of different products and a variety of flavors. Cabot has won awards for their taste and proceeds go back to the 800 New England farmers that provide the ingredients, making it a great and healthy local buy.

Another great snack comes from Setton Farms. Their pistachios now come in pre-seasoned packs in delicious flavor combinations like jalapeno, garlic and onion, and salt and pepper. All nuts are heart-healthy with no cholesterol and a good fiber source but pistachios have the lowest amount of fat and calories of any nut, according to Springer.

Premier Protein Shakes are another great item to have onhand for a snack. If youre out holiday shopping and you want an easy andconvenient product that tastes great, super convenient and ready to go, PremierProtein Shakes are it, said Springer. The shakes come in 7 different flavors,have 30 grams of protein, are only 160 calories and have just 1 gram of sugar!Premier Protein Shakes make a great breakfast, an afternoon snack orpost-workout drink.

You can find recipes online to incorporate these delicious foods in more of your holiday feast. And to learn more information visit KellysChoice.org.

Read more from the original source:
Holiday Snacking Options That Fit Into A Healthy Diet - WSYR

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FROM the keto diet to going vegan - 2019 has fraught with different nutritional advice on what foods we shouldn't and shouldn't be eating.

In particular, food has become a topic of serious contention and everyone seems to have an opinion on which diets are the best.

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However, with the decade coming to an end - top dietitian Paula Norris thought it was about time some of the biggest diet myths of 2019 were debunked.

Here, she reveals the six biggest diet myths of this year - and tells us which ones we should be ignoring all together.

Eggs are a great source of protein and nutrients - however, egg yolks have been demonised in the health-food industry this year as causing blood cholesterol levels to rocket.

However, Paula has now debunked this myth and said that eggs have a nutritional benefits - and we shouldn't completely cut them from our diets.

"This one is understandably confusing because in the past it was advised that eggs should be limited," she wrote on her Instagram.

"The Australian Heart Foundation did an extensive review on the current evidence and made new recommendations that stated that there is no limit of eggs for most people.

"The exception is for those who have heart disease or type 2 diabetes who should limit intake to seven eggs per week."

From Kim Kardashian to Gwyneth Paltrow - droves of celebrities this year have hailed the keto diet for their trim physiques.

However, Paula is not convinced by the restrictive diet plan, which involves swapping out carbs for fats and proteins.

She says: "There are easier ways to lose weight. Sustaining keto long term is extremely challenging.

There are easier ways to lose weight. Sustaining keto long term is extremely challenging

"The high saturated fat and exclusion of wholegrains, most fruits and some vegetables may have negative impacts."

She adds: "In fact keto can leave you devoid of nutrients, gut loving fibre and is VERY hard to sustain long term."

A dairy backlash this year caused droves of people to swear off milk and cheese for good.

In particular, some claim that because it is high in saturated fat it can trigger heart disease and type 2 diabetes.

Despite this, Paula stresses the importance of incorporating dairy-rich foods in your diet.

She says: "For those who can tolerate it, it is an extremely nutrient rich option to include in your diet."

It comes after a recent study revealed that eating dairy makes people happier - as it increase pleasure levels by 25 per cent.

Many people have chosen to go vegan this year as a way of eating more healthily and helping the environment.

It involving eating only plants such as vegetables, grains, nuts and fruits.

Paula says you need to be particularly careful if you have a vegan diet - and ensure you are getting the nutrients you need from eating a varied and balanced vegan diet.

If you follow a vegan diet then careful planning is needed to ensure your nutrient intake is adequate

Paula says: "If you follow a vegan diet then careful planning is needed to ensure your nutrient intake is adequate.

"Nutritional deficiencies can have both short and long term complications."

It's a common belief that munching on anything carb-heavy can ruin an otherwise good diet.

However, Paula has debunked this myth - and claimed eating carby foods are important in our diet - as long as you don't go overboard.

She says: "Carbs always cop unfair criticism.

Six tips to avoid putting on a STONE over Christmas

1. Stick to the portion plate

Every time you sit down to a meal try and make it 1/4 plate protein, plate complex carbohydrates, plate of vegetables and 1-2 tablespoons of healthy fats.

2. Stay active

Dont compromise on your usual exercise in the lead up to Christmas either because exercising get those endorphins going which help you to make healthy food choices.

3. Meal prep

Making sure you are prepared with some healthy meals/ snacks or just ingredients may involve some time and organisation but it is well worth the effort.

4. Keep snacks on hand

Snacking regularly throughout the day can actually aidweight lossand stop you from making unhealthy choices.

5. Keep an eye on your alcohol intake

Drink water in between alcoholic drinks and choose drinks that are served with mineral/soda water.

6. Eat before finger food events

Either eat a full nutritious meal before you go and politely decline the finger food, or at least eat half of a meal so that you can get plenty of veggies in and then just enjoy two to three items at the event.

"If youre smart with how you eat them, I.e. limit processed, choose mostly whole grain and dont go overboard with the portions then our bodies love us for eating them.

"Our body actually prefers to use them as energy over any other macronutrient."

Everyone this year has been encouraged to steam, juice and starve the unhealthy food they've eaten out of their systems with a detox diet.

It is all about expelling poisons and toxins from the body - like a sort of reset button.

You stop eating and drinking anything that isn't just pure fruit and veg (and nuts in some cases), which then kickstarts a healthier regime.

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Despite this, Paula says this diet myth is possibly the worst of all - largely as it can have a detrimental effect on the nutrients in your body.

"Detoxing. Dont bother with it", she urges.

"Our kidneys and liver do the detoxing for us. Detoxes leave you hungry, cranky, poor and devoid of nutrients."

You can follow Paula on Instagram for more diet tips here.

Read the original here:
Weight loss: Biggest diet myths of 2019 busted from going vegan to avoiding carbs - The Sun

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