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If you even passively follow wellness influencers, theres a good chance youve heard of intermittent fasting (IF). The concept is simple: During certain hours of the day, you eat. During others, you dont. The buzzed-about benefits include weight loss, lowered disease risk, more energy, and even slower aging.

But does intermittent fasting actually work for losing weight and improving your health? And even if it works since when is not eating a good idea? Heres what you need to know about this trendy eating style including benefits, drawbacks, and what to keep in mind before you try it.

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Though it came into the spotlight more recently, people have been practicing intermittent fasting much longer (think about it: you technically fast when youre asleep). A British journalist produced a documentary about IF in 2012, and shortly after that, wrote a book about it, explains Katherine Basbaum, an R.D. with UVA Health. IF made its way to the U.S., and then more or less snowballed with more media coverage, books, and celebrity endorsements.

Once it became popularized, word of mouth helped IF spread. In my practice, I see people participating in intermittent fasting as a result of family, friends, or colleagues who have successfully lost weight, as well as social media influencers who promote this approach, particularly within the fitness industry or at a local gym, says Maya Bach, R.D.N. It also doesnt hurt that celebrities sing its praises, Jennifer Aniston and Halle Berry among them.

And while experts dont necessarily think IFs popularity is a bad thing, they do agree its important to understand the pros and cons before diving in.

IF is often touted for its weight loss benefits and those are real. The reason it works is surprisingly simple: Some people find it easier to eat less when they have fewer hours to eat during the day. With only a short window to eat, you will probably eat a meal and feel full until the next time to eat, explains Natalie Rizzo, R.D. That means you wont mindlessly graze on foods you dont need.

But importantly, the reason its effective for weight loss is not much different from the main reason why other diets help you lose weight. IF creates a calorie deficit, Basbaum says. In other words, IF helps people eat fewer calories than theyre burning, which results in weight loss. The only catch? Its only really and truly effective for the individual that can stick to it long-term, Busbaum explains. If not, then its the wrong diet for them and the weight will not stay off.

RELATED: Everything You Think You Know About Carbs Is Wrong

Overall, doctors and dietitians emphasize that the research on IF is still relatively early. Still, there are some health conditions it seems to help with. Some doctors who treat type 2 diabetes use IF as one of their primary interventions, most notably Jason Fung, M.D., author of The Obesity Code. While his views are controversial, Dr. Fung believes that fasting (and reducing refined carbohydrates) can help type 2 diabetes patients with insulin management and weight loss. But as for whether IF would work better for type 2 diabetes than any other weight loss approach, the evidence is scant.

Advocates of IF also often cite studies suggesting that fasting and/or caloric restriction may help people live longer, improve heart health, reduce cancer risk, and even encourage a healthier microbiome. By giving your digestive system a break, it could also lead to better digestion, particularly for those with existing digestive issues, some say.

The only problem? Most of the research on these topics has been done in animals. Animal models of fasting suggest that it may have a role in healthy aging and reducing cardiovascular disease and cancer risk, says Nate Favini, M.D., medical lead at Forward. I suspect this will be true in humans too, but it's too soon to say.

Because of the lack of human research, many experts are still skeptical as to whether these benefits are real, and if they are, to what extent. This is not to say that positive results from animal studies are insignificant, just that it is too soon to confidently extrapolate those positive effects to humans, Basbaum notes.

Another positive: IF can be combined with any eating style. Whether youre Paleo, vegetarian, or follow the Mediterranean diet, you can easily do both. Followers of the keto diet in particular tend to favor intermittent fasting, as they believe it may help them reach ketosis, a state of burning fat for fuel, faster. Fasting is known to switch the bodys fuel source from carbohydrates to fat, although it takes between 10 and 14 hours for this to happen, depending on the individual.

Lastly, some people simply feel better when making IF part of their daily routine. Anecdotally, many people tell me that fasting improves their energy and focus, Dr. Favini says. Ive personally noted improvements in my energy when Im fasting and a deepened sense of appreciation and connectedness to the world around me.

RELATED: Keto Side Effects to Know About Before Trying This Years Buzziest Diet

First and foremost, the long-term benefits of intermittent fasting have not been evaluated, points out Stella Volpe, Ph.D., an R.D. and chair of the department of nutrition sciences at Drexel University. While IF appears to be effective for weight loss, there isnt high-quality research available that goes beyond one-year outcomes. Studies that go beyond a year are needed to ascertain if intermittent fasting can help maintain weight loss, Dr. Volpe adds.

Whats more, IF may not have the special edge for weight loss that some advocates claim it does. Some research also has shown that intermittent fasting and a generally lower caloric intake both led to the same amount of weight loss, and individuals tended to not feel as hungry compared to intermittent fasting, Dr. Volpe says. If youve ever dieted, you know that feeling hungry can make it harder to stick with your program.

Whats more, some people find themselves overeating during their eating hours, especially after dealing with cravings during their fasting hours, which could cancel out any potential weight loss, experts say. You can definitely eat more calories than you need in an eight-hour window if you dont choose the right foods, Rizzo explains.

Its also important to note that IF isnt suitable for everyone, especially people with certain health issues. This includes people who need food intake for medication, people who are underweight, people with conditions that make them prone to electrolyte abnormalities (such as kidney disease), or people who are pregnant, breastfeeding, or trying to get pregnant, Dr. Favini says. And while intermittent fasting may be helpful to those trying to manage type 2 diabetes, those with type 1 diabetes should avoid intermittent fasting because there is risk of very low glucose levels.

Dr. Favini also stresses that intermittent fasting can be dangerous for people with eating disorders or a history of eating disorders. In general, Id be very cautious about this approach if thats something youve struggled with in the past.

Lastly, it can be challenging socially. For those who enjoy a lot of socializing with friends or family, an IF regimen may be challenging, Basbaum says. It may require having to choose between skipping outings that involve food if they take place during a fasting period, or going to the event and not eating while everyone else is. To be fair, other diets that restrict what and when you eat may have similar effects, but thats why so many nutrition pros advocate for an inclusive approach to eating.

For what its worth, nearly every expert in this article recommends speaking to a doctor or dietitian before trying IF. Theyll evaluate your medical history, current dietary habits, and goals to determine how well IF might work for you. Most people skip this step, but it can help you understand if IF really is a good fit, or if you might see results from making different types of changes instead.

If you do decide that IF is right for you, heres what to keep in mind as you get started.

Losing weight or eating healthier doesnt necessarily have to be extreme. I always recommend people first evaluate their diet, making healthier swaps and changes, before they implement something like intermittent fasting, says Samantha Presicci, lead R.D. at Snap Kitchen.

For those eating diets higher in refined carbs and sugar, Presicci recommends making dietary changes to minimize these food groups first. If you still find yourself wanting to try intermittent fasting after that, go for it.

There are several different eating schedules to choose from, also known as intermittent fasting protocols. One of the reasons experts recommend working with a professional is to help determine which plan fits best with your schedule, lifestyle, and goals, Dr. Favini says. Theres no one-size-fits-all recommendation, he adds.

As with most lifestyle changes, its best to ease into intermittent fasting. I always tell patients that slow and steady wins the race, Basbaum says. Because in most cases, the faster the results occur, the faster they will likely disappear.

If the standard fasting regimens seem too difficult or extreme at first, experts recommend slowly building towards your goal. For example, for a 16:8 plan, you may want to start from 12 hours then slowly increase the fasting interval until you reach 16 hours, Dr. Favini says.

Most people will feel more irritable and hungry when they first start fasting, Dr. Favini says. This is normal since your body is adjusting to lower blood glucose levels and it can take up to two to four weeks for the feeling to go away. Half the battle here is being prepared.

One of the biggest fasting mistakes experts cite is not drinking fluids during the fasting period. While anything with calories will break the fast (including alcohol), its still important to avoid dehydration. Make sure to consume plenty of water during your fast and consider adding electrolytes if your fast is longer than 16 hours, or if advised by your doctor, Dr. Favini says. Aim to focus on non-caloric beverages like water, tea, and coffee (without sugar or milk) during your fast.

And prioritize nutrient-dense foods, not junk food. Often times, people think they can eat anything and as many calories as they want within the eating time frame, Volpe says. But if you load up on junk food or overeat during your eating hours, youre unlikely to see the results youre after. To avoid bingeing or letting your appetite get the best of you, Dr. Favini recommends planning your post-fast meal ahead of time.

In some cases, IF simply isnt worth it. Be careful to not push the fasting too far, Dr. Favini says. Common side effects of IF include fatigue, hunger, cravings, and irritability. Some people may be able to deal with these effects better than others. Dr. Favinis advice? If youre noticing dramatic decreases in your energy, discuss it with your doctor before continuing.

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Why Is Everyone Fasting? Heres What You Need to Know About IF - Yahoo Lifestyle

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Carrots are loaded with multiple health benefits. Do you know carrots can help in weight loss as well? If you are trying to lose weight this winter, carrot can be a part of your weight loss diet. Here's how

Weight loss: Carrot can keep you full for longer and promote weight loss

Carrot- a root vegetable that is quite famous during the winter season. It is mainly available during the winter season which can provide you multiple health benefits. During the winter season, carrot halwa is one of the favourite delicacies. But do you know carrots can help in weight loss as well? Carrots are rich in various nutrients. If you are trying to lose weight this winter, carrot can be a part of your weight loss diet. Not just weight loss carrots can also provide you other health benefits as well. During the winter season, you can cook carrots in different ways and speed up your weight loss process. Here's how carrots can help you lose weight.

Carrots have many properties that can help in weight loss. It can be a powerful ingredient of your weight loss diet. Carrots contain very few calories which makes it an appropriate food for weight loss. It is also loaded with fibre which can keep you full for longer and make you eat less. Carrots are also loaded with vitamin A which also helps you lose weight.

Also read:Too Lazy To Workout During Winter? Do Not Compromise On Your Fitness Goals With These Weight Loss Tips

Weight loss: Eating carrots is loaded with health benefits including weight lossPhoto Credit: iStock

You can simply add a bowel of fresh carrot to your diet. You can also eat boiled carrots. You can also add to your salad or different foods you prepare. Carrot can be a part of soups as well which can help in weight loss. This crunchy vegetable will provide you many other health benefits as well.

Also read:Achieve Your Weight Loss Goals This Winter By Adding These Seasonal Fruits To Your Diet

Adding carrots to your diet is associated with many other health benefits other than weight loss. As it is loaded with essential nutrients and vitamins, it can benefit your health in various ways. Some health benefits of eating carrots may include-

Also read:Orange: An Amazing Winter Fruit For Diabetes, Weight Loss, Skin And Much More; Know All Health Benefits

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Speed Up Your Weight Loss Process With Carrots This Winter; Know Other Health Benefits - Doctor NDTV

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Love roses? Then you must have known its health benefits as well. If not, then get to know them, which will directly help you for weight loss.

Rose has always been that flower which reminds us of love when we see it. Most of us consider it as an ornamental flower, which can make things beautiful visually. But rose can work on our health as well. It improves many of the health problems, which we are struggling with. Apart from that, it can also help to lose our weight faster, which is mostly the main concern of us nowadays. Regular consumption of rose tea helps in losing weight faster by improving different health problems.

Here are the ways, which you need to follow right now to burn all your extra calories. Check it out:

It can fight inflammation

Rose comes with anti-inflammatory properties for having antioxidants in it. Research has shown a connection between inflammation and weight gain. So, losing weight would be easy with rose tea as it can fight against inflammation.

Controls meaningless craving for food

Rose tea can be consumed as an alternative option of tea or coffee as its a healthy caffeine-free beverage. So, it is efficient to control our cravings for food, as a result of which we will tend to lose weight.

Best to boost digestion

Rose can also boost the digestive powers of our body, which is the prime requirement to lose weight. Rose tea helps the good bacteria to grow in our digestive system to boost the power. It is also used as herbal remedy for constipation and diarrhea.

Effectively removes toxins

Rose tea is also helpful to remove all toxins from our body and is one of the prime keys for weight loss. The tea also helps to prevent urinary tract infections due to the detox and diuretic properties.

Boosts immunity for weight loss

Weight loss is also dependent on a healthy body, which is free from illness. So, rose tea with vitamin C in it helps us in having a healthy body by killing all kinds of infections.

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Rose Tea Benefits: Lose weight faster with rose tea in THESE 5 ways - PINKVILLA

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Weight gain can creep up on us. Over the winter months we enjoy foods that create a feeling of comfort and warmth. Many of these foods tend to be higher in calories, usually from fat or added sugars.

As we enter the summer months, some of us start to think about getting in shape and how were going to look in a bathing costume.

These concerns might be met with the temptation to seek a quick fix to weight loss. But this sort of approach is likely to mean finding yourself back in the same position this time next year.

Looking past the quick fix and fad diets to longer-term solutions will improve your chance of keeping the weight off and staying healthy all year round.

Read more: Health Check: why do we crave comfort food in winter?

Extra body fat is a risk factor for developing chronic diseases including type 2 diabetes and heart disease. With two in three Australians carrying too much body fat, many of us may be well-intentioned, but not making the best choices when it comes to what we eat.

Weight loss is largely a balance of choosing the right foods and being physically active in order to tip our internal energy balance scales in the right direction.

For the most part, quick-fix diets are based on calorie restriction as a means of weight loss. They focus on different strategies to get you to eat fewer calories without having to actively think about it.

Fad diets tend to share similar characteristics, such as eating fewer varieties of foods, fasting, and replacing meals.

Read more: Five food mistakes to avoid if you're trying to lose weight

But weight loss isnt just about swapping one or two foods for a month or two; its about establishing patterns to teach our bodies new habits that can be maintained into the future.

Fad diets and quick fix options can be limited in several respects. For example, they can be difficult to stick to, or people on them can regain weight quickly after stopping the diet. In some cases, there is insufficient research around their health effects in the longer term.

Lets take a look at the way some of these characteristics feature in three popular diets.

Juicing/detoxification

Juicing or detoxification diets usually last two to 21 days and require a person to attempt a juice-focused form of fasting, often in combination with vitamin or mineral supplements in place of all meals.

People on this diet lose weight rapidly because of the extremely low calorie intake. But this is a severely restricted type of diet and particularly difficult to follow long term without a risk of nutrient deficiency.

Also, while it might hold appeal as a marketing buzzword, detoxification is not a process the body needs to go though. Our livers are efficient at detoxifying with very little help.

Read more: Trust Me, I'm An Expert: what science says about how to lose weight and whether you really need to

Intermittent fasting

An intermittent fasting diet involves a combination of fasting days and usual eating days. The fasting strategies include complete fasting (no food or drinks are consumed on fasting days) and modified fasting (20-25% of calories is consumed on fasting days).

This diet leads to weight loss due to an overall decrease in calorie intake. But its hard to stick with the fasting pattern as it results in intense hunger. Similarly, this diet can lead to binge eating on usual eating days.

But even though people are allowed to eat what they want on non-fasting days, research shows most do not over-eat.

Read more: Blood type, Pioppi, gluten-free and Mediterranean which popular diets are fads?

Overall, for people who are able to stick with intermittent fasting, we dont have enough evidence on the benefits and harms of the diet over time.

Long term energy restriction without fasting may result in the same weight outcomes and may be a better approach to continued weight management.

The paleo diet

The palaeolithic (paleo) diet was designed to reflect the foods consumed by our Stone Age ancestors before the agricultural revolution.

The paleo diet excludes processed foods and sugars. This recommendation lines up with the current evidence-based dietary recommendations. However, the paleo diet also excludes two major food groups grain and dairy foods.

While short-term weight loss might be achieved, theres no conclusive proof of benefit for weight loss and nutritional balance in the long term. People who follow the paleo diet might be at risk of nutritional deficiencies if theyre not getting any grains or dairy.

So its worth taking cues from the paleo diet in terms of limiting processed foods and sugars. But if youre thinking of adopting the diet in its entirety, it would be important to seek support from a health professional to ensure youre not missing out on essential nutrients.

So how can you tell if a diet is likely to lead to long term weight loss success? Here are some questions to ask:

does it incorporate foods from across the five food groups?

is it flexible and practical?

can the foods be easily bought at the supermarket?

If the answer to these three questions is yes, youre likely on to a good one. But if youre getting at least one no, you might want to think carefully about whether the diet is the right choice for sustained weight loss.

Read more: Four simple food choices that help you lose weight and stay healthy

Of course, seeing results from a diet also depends on your level of commitment. While it may be easier to stay committed in the shorter term, if you want to keep the weight off year round, its important to make checking in with your food choices part of your ongoing routine.

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Hoping to get in shape for summer? Ditch the fads in favour of a diet more likely to stick - The Conversation AU

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A medical professor has said that maintaining lost weight is more important than losing more for achieving the ideal body weight.

A lot of communities have recognised obesity as a chronic disease. This is because even if patients lose weight, if you wait long enough, everyone puts their weight back on, with only a handful of exceptions, said Prof Arya Sharma of the University of Alberta at a symposium during the International Diabetes Federation Conference 2019 here.

He also said that all the people including patients and physicians believe that controlling obesity is a simple task and is about energy balance on controlling calories, Korea Biomedical Review reported.

We can control calorie intake by eating less and outtake by doing more exercise. So we believe that it will be easy to achieve a certain balance for weight loss. Therefore, in theory, this is not so difficult, Sharma was quoted as saying.

However, the problem is that there is a black box between controlling the intake and outtake of calories that people neglect, he said.

The professor outlined that black box is a complicated, sophisticated, redundant and effective physiological system designed for one particular purpose in order to defend an individuals body from the weight loss.

Unfortunately, when we try to lose weight with any method, the bodys system is going to work against the person trying to lose weight. Adaptations to weight loss include hormonal changes, increase in appetite, decrease in metabolic rate, and thermogenesis activity, said Prof Sharma.

I am only interested in what the best way is to keep the weight loss and not how to lose weight. The first thing we have to acknowledge is an obesity treatment that a patient can stay on forever or obesity management that only goes on for only a certain period is not a treatment for obesity, he added.

The professor listed methods used by hospitals to treat obesity like behavioural modifications such as dieting and exercise and surgical methods.

Behavior modification, such as controlling what a person eats or exercises, normally helps patients lose 3 to 5 per cent of their weight. The problem is that the lost weight will come back if the person stops their behavioural modification, said Prof Sharma.

Surgery is the best way to lose weight as it can cut a persons weight by 20 to 30 percent, he added.

However, Prof Sharma asserted that surgery is not an ultimate and permanent solution to treat obesity.

As an example, there are about 1.5 million people who are qualified for surgery. Canada conducts 100,000 surgeries a year. To give all the patients surgery, it would take 150 years, he said.

Therefore, the problem with surgery is not that it does not work or effectiveness. The problem is that it is not scalable to the size of the obesity population, added the professor.

Prof Sharma said that the first step to be taken is acknowledging that obesity is not something that can be cured but it is a chronic disease that needs good management.

(This story has been published from a wire agency feed without modifications to the text)

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There are two types of people in the world: those who do CrossFit, and those who hear about the commitment, dedication, and effort involved with this intense fitness mindset and say, Yeah...no thanks.

If you fall into the former camp, then youve probably already heard the vertical diet being talked about around your local box. But non-CrossFitters may still be in the dark about this inverted diet trendwhose nutrient profile is often described as an upside-down letter Tand wondering if it could help them lose weight.

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues."

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues, says Amy Shapiro, RD, founder of Real Nutrition. The foods allowed are easy to digest and dense, yet they are clean and minimally processed.

But before you jump on yet another diet bandwagon with a catchy name, theres some stuff you should know about it. Its not for everyone, first of alland it doesnt meet all your nutritional goals as is. Heres the whole scoop.

Okay, back to the upside-down T. The vertical diet gets its name because it emphasizes receiving the majority of your calories from a restricted number of nutrient-dense foods instead of eating more evenly, or horizontally, across several different food groups.

The bottom of the upside-down T is your foundationmeant to be filled with small quantities of foods providing necessary micronutrientswhile the vertical line represents the bulk of your calories for the day (mainly red meat and white rice, but Ill get to that later).

The diet was designed by a bodybuilder, Stan Efferding, and because of its focus on protein and carbs, its meant to help people build muscle mass and improve energy, stamina, and endurance. According to Efferding, reducing your food intake to a limited number of easily digestible foods allows you to enhance your metabolism and improve your gut health.

When youre following the vertical diet, youre supposed to build a solid foundation of micronutrients by eating things like milk, eggs, fish, vitamin C-rich fruits, and some vegetables, like potatoes, spinach, and carrots, says Shapiro. These foods are not, however, meant to contribute to your overall calorie intake. Instead, you eat them in small amounts for their vitamins, minerals, and antioxidants.

The bulk of your calories comes from red meat and white rice. Why? Well, red meat is a nutrient-dense protein source that's rich in iron, zinc, and vitamin B12 (more so than other proteins, like chicken. Meanwhile, white rice is easily digestible, so its a good carb source for athletes. The vertical diet also encourages you to keep increasing your carb intake, i.e. moving up the vertical line over time.

As for what's off the vertical diet menu: chicken, fish, brown rice, wheat-based and whole-grain foods, beans and legumes, and high-raffinose (a.k.a. gassy) foods, like broccoli and cauliflower. You can't have added or artificial sugars. There are no onions or garlic allowed, either. Basically, any food thats not super digestible should be avoided.

The only reason people who arent extreme athletes or powerlifters might consider doing a diet like this is if it promises weight loss, right? (Otherwise, just...why?)

But here's the thing: Though the vertical diet could result in weight loss for some (such as those who eat a lot of processed foods or sugars), its not really designed for that. Remember, the diet is supposed to help people gain muscle mass, so to lose weightas in, faton the diet, you have to do some strategic tweaking.

You could lose weight on this diet if you watch portions and eliminate excessive amounts of white rice and simple carbs, says Shapiro.

Because the program limits many plant-based foods needed for weight loss, she adds, you would also want to increase the amount of vegetables and reduce the quantity of fatty cuts of meat and cheese you consume. (Hello, keto's antithesis!)

Great Q! The vertical diet claims that it will improve your gut health, and that may be true: The diet is based around foods that are mostly low in FODMAPs (a.k.a. fermentable carbs), which can contribute to bloating, gas, diarrhea, and other GI conditions like irritable bowel syndrome (IBS) and Crohns disease when eaten in high quantities.

A 2016 review published in Clinical and Experimental Gastroenterology showed that mostly all of the studies done on low FODMAP diets are correlated with improvement of IBS symptoms, with up to 86 percent of patients reporting fewer GI symptoms.

So, by sheer virtue of being mostly low in FODMAPs, the vertical diet may ease some of your GI distress. And, certainly, if youre an athlete looking to put on muscle, the nutrient profile here can help you meet your goals without causing other problems.

Usually, when you're trying to put on muscle mass and eating large quantities, you can feel overly full, gassy, and bloated, explains Shapiro. Vertical-diet foods are streamlined to digest easily and with minimal side effects. But because they are calorically dense, they assist with weight gain"unless, once again, you customize the plan for your goals.

Though the foods you eat on the vertical diet are relatively clean, whole foods, theres historically been a lot of concerns about the effects of high red meat consumption on overall health. The American Heart Association warns that eating too much red meat can have negative effects on your cholesterol levels and heart health, but some newer studiesincluding one done at the Harvard School of Public Healthdebate whether red meat is really to blame for heart disease.

This woman lost weight by adding meat back into her diet. Hear her story:

Its also worth noting that the vertical diet is fairly deficient in fiber, since it emphasizes white rice and cuts out whole grains, legumes, and some vegetables. Shapiro says that fiber is crucial for maintaining cholesterol levels and heart health (not to mention regular bowel movements). She also notes that the diet is low in probiotics (because it cuts out most fermented foods) and high in animal protein, saturated fat, and simple carbs.

So although youre eating cleaner, youre not necessarily eating more nutritiouslyand you could suffer from a lack of fiber and probiotics if youre not compensating for those losses.

Shapiro says if youre a bodybuilder or extreme athlete looking to put on mass as your number-one goal, the vertical diet can be an effective way to get there. And even if youre a more moderate gym rat, she says, it can still work for youbut with some important modifications.

I would recommend including additional sprouted grains, nuts, seeds, vegetables, and fruits, and limiting the intake of saturated fat from red meat and full-fat dairy, Shapiro advises.

I would recommend including additional sprouted grains, nuts, seeds, vegetables, and fruits, and limiting the intake of saturated fat..."

Although the diet mostly eliminates added sugars and processed foods (always a good thing), casual dieters just looking to lose weight might struggle to follow the high-protein, high-carb requirements of the vertical diet without accidentally gaining weight. And they might find themselves deficient in many nutrients that contribute to a broader definition of health.

At the end of the day, it's your call, but only try an eating plan that suits younot your kinda-obnoxious, CrossFit-obsessed next-door neighbor.

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Photo by Kinga Cichewicz on Unsplash

One in four American adults experiences acute insomnia.

The study found that older women who ate the highest amount of refined carbohydrates were most likely to report having difficulty getting a good nights sleep.

Women who ate the highest amount of whole fruit, vegetables and fiber, on the other, were least likely to report problems with insomnia.

Because of the way foods interact with the human body, these findings are likely applicable to other people, the studys authors add.

Insomnia is often treated with cognitive behavioral therapy or medications, but these can be expensive or carry side effects, says James Gangwisch, the studys senior author and an assistant professor of clinical psychology at Columbia University, in a released statement.

By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects, he adds.

Insomnia is a widespread health problem in the United States. One in four American adults experiences acute insomnia (difficulty falling or staying asleep for at least three nights a week) each year, researchers have found. About a quarter of those individuals have recurring bouts of insomnia or go on to develop chronic insomnia (when the problem continues for more than three months).

As Ive noted herebefore,getting less than the recommended seven hours of sleep each night is harmful to our health. Insufficient sleep has been linked to obesity and a variety of negative health outcomes, including heart disease, diabetes and depression. Insufficient sleep also increases the risk of injuries from accidents and mental errors, both on and off the job.

Several previous studies have examined a possible link between a high-carb diet and insomnia. The results of those studies were inconsistent, however. Nor were the studies able to clearly determine if a high-carb diet led to insomnia, or whether insomnia caused individuals to crave and eat more sugary foods.

For the current study, Gangswich and his colleagues decided to look at the development of insomnia over time in people with different types of diets. To do this, they used data collected from more than 50,000 women who were recruited into a large research project known as the Womens Health Initiative during the 1990s, when the women were between the ages of 50 and 79.

The women filled out detailed questionnaires when they entered the study. The questions included ones about their diets and their sleep habits. Three years later, they filled out a second sleep assessment.

From the original questionnaire, the researchers determined each womans dietary glycemic index how likely the foods she ate would cause her blood sugar to rise quickly. Highly processed and/or sugar-sweetened foods (such as white bread, white rice, refined pasta, French fries, soft drinks and candies) have a high glycemic index, while minimally processed foods (such as whole-wheat bread and pasta, brown rice, legumes, vegetables and whole fruit) have a lower one.

The women were divided into five groups (quintiles) based on their dietary glycemic index. The researchers then compared those rankings to the womens sleep assessments. They wanted to see if there was any link between the womens dietary glycemic index and their risk of reporting insomnia three years later. (Almost 10,000 of the women reported insomnia at the second sleep assessment.)

After adjusting for a variety of other factors associated with insomnia (including age, weight, caffeine consumption, stressful life events, hypertension and an overactive thyroid), the researchers found that the higher the womens dietary glycemic index, the greater their risk of developing insomnia.

They also found that women who consumed high amounts of fiber, whole grains, vegetables and whole fruit were significantly less likely to report problems with insomnia three years later.

Why would diet make a difference?

When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep, explains Gangwisch.

And, yes, fruits contain sugar. But the fiber in them slows the rate of absorption to help prevent spikes in blood sugar, says Gangwisch. This suggests that the dietary culprit triggering the womens insomnia was the highly processed foods that contain larger amounts of refined sugars that arent found naturally in food.

This was an observational study, so it cant prove a direct cause-and-effect relationship between diet and insomnia. Also, the women in the study self-reported the foods they ate and their sleep habits. Those reports may or may not have been accurate.

Still, the studys findings are interesting. They also appear to be the most robust to date on this topic, for the study observed people over several years rather than at one single point in time to see if diet could be linked to the development of insomnia.

If high-[glycemic index] diets increase the risk of insomnia then dietary interventions that promote the consumption of whole unprocessed carbohydrates that are high in fiber and have low [glycemic index numbers] could serve as potential treatments of, and primary preventive measure for, insomnia, conclude Gangswich and his colleagues in their paper.

Potential is the key word there. Its not yet known if eating more fruits, veggies, whole grains and other healthful foods would actually help people sleep better.

Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia, says Gingwisch.

FMI: Youll find an abstract of the study on the American Journal of Clinical Nutritions website, but the full study is behind a paywall.

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Study links a carb-heavy diet to an increased risk of insomnia - MinnPost

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LOS ANGELES (PRWEB) December 17, 2019

90 Day Diet is a quite simple and functional mobile application that can be used by anyone. Even the persons who never kept a diet in their entire lives can use this user-friendly weight loss app. This app is based on the extremely popular 90 days challenge diet.

90 Day Diet proposes an easy and effective food regime that works on separate nutrition. This app comes equipped with multiple helpful and necessary functions that every weight loss app should have. Users who installed this application will immediately receive recommendations and necessary information for proper everyday health menus. The progress made by users during the diet is constantly traced by the 90 Day Diet app. For example, the app will constantly remind users about their daily diet or weight loss progress by sending them notifications in the morning.

The 90 Day Diet was created to help persons who want to lose weight in an easy manner and without any deprivation of any food products. The most important thing to do in this diet is to stick to correct food grouping nutrition. This means that users should correctly know what proteins, beans and legumes, carbohydrates and fruits are, and in what order they should consume them. Anyone who tries this diet should have no worries regarding a yo-yo effect after the end of the diet or the stress they can put on their bodies while keeping it.

Many persons consider that the 90 Day Diet is an extremely pleasant and efficient food regime. The main reason why they think so is the fact that this diet does not impose any limits regarding specific food products and it relies on eating products that are from the food group corresponding to the specific day of the regime. For example, theres a day for proteins, a day for beans and legume, one for carbohydrates and fruits. The day for carbohydrates is the day where most users will eat what they want the most. Its the day where users can enjoy their favorite desserts and eat cake or chocolate. There is also a non-obligatory water day where users can consume only water.

The 90 Day Diet is the weight loss solution that can be perfect for almost anyone. Besides helping users lose their extra weight, this diet has other major benefits for their bodies. It can also help to improve the blood pressure, the metabolism and provide more energy for the body without having the need to consume food supplements or medications. Additionally, this diet will make the user's hair and skin to glow and to be healthy and beautiful.

The 90 Day Diet app has a premium version that comes with many new extras that can simplify the diet regime of the users. The premium version will help users access more recipes that can diversify their new healthy diet. This version also features modified and improved statistics that will allow users to trace their waist size reduction in inches or centimeters. Another advantage is the lack of ads in the premium version. Now users can focus on their healthy regime without being distracted by annoying ads.

Change your lifestyle today and download the app from the AppStore.

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SIOUX FALLS, S.D. (KELO) Were nearing the end of the year and for some that may mean changes going into the new year.

If eating healthier is on your list of changes, dietitians have some advice.

Workout, eat healthier, get more done. Those are just some of the New Years resolutions many are familiar with.

We would like to continue to eat healthier, so weve started, we plan all of our meals out over the week and cook everything at once, which usually sets us up for success for the week, Jerron Jorgensen said.

Jorgensen and his wife have been meal prepping for one year and counting.

He says not only does it cut down on the bill, it helps them eat healthier. Without it, he says, quick, unhealthy options end up on the menu.

Usually stuff thats pre-made, pre-mixed, frozen, bottled, canned, any of that stuff. The least amount of effort is what we default to, Jorgensen said.

His goal is to continue improving his diet and keep meal prepping.

Registered dietitian Lizzie Kasparek says you dont have to wait for the new year to begin a healthier diet; instead, start easing into it now.

I always say, right now practice that good nutrition in between some of those family get togethers and things like that so then when the New Year comes around it is easier to kind of get into your normal routine, Kasparek said.

She says restrictions can lead to overeating, so enjoy your favorite meals or snacks in moderation while also trying to incorporate healthier options alongside each meal too.

Going cold turkey may work for some but experts say easing into a healthier lifestyle may work better in the long run.

If youre not ready to clean out your cupboards completely, she says try going at it one month at a time, one meal or drink at a time.

Hey, Im going to swap out my Coke for a sparkling water every single day this month. Thats a really positive thing that you could do that hopefully is going to be sustainable, Kasparek said.

And if you want your goal of a healthier diet to last, she says sustainability is key.

Jorgensen says he recommends meal prepping to others, stating that the plan has been very sustainable for his family.

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Sustaining a healthy diet in the new year - KELOLAND.com

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The Mediterranean diet has been touted as one of the healthiest meal plans to follow. The gist? Prioritize olive oil, fruits and veggies, nuts and legumes, whole grains, and a moderate amount of fresh fish and red wine. Unfortunately, that can be a tough ask for people who love red meatlike Americans and Australians. But new research from the University of South Australia shows that adding lean pork to the Mediterranean diet (the Med-Pork diet), can produce many of the same cognitive health benefits and might be easier for carnivores to follow.

By adding pork to the Mediterranean diet, were broadening the appeal of the diet, while also delivering improved cognitive function, Alexandra Wade, one of the authors of the study, said in a blog post.

In their study, the researchers set out to compare the Med-Pork diet with a traditional low-fat diet. Researchers chose the low-fat diet as the control group because its often advertised as a way to prevent chronic diseases, like cardiovascular disease. They also chose it to emulate another larger study on the Mediterranean diet, which used a low-fat diet as a control group.

In total, the researchers chose 35 participants between the ages of 45 and 80, who were at risk of cardiovascular disease, and tracked them for eight weeks. Those in the Med-Pork group ate a Mediterranean diet with 2 to 3 servings of fresh, lean pork added in each week. The Med-Pork group showed improved cognitive and emotional function (some of the same benefits as the normal Mediterranean diet) compared to those on the low-fat diet, according to a University of South Australia blog post about the study.

That has big implications, since cognitive- and age-related issues like dementia and Alzheimers are becoming more prevalent. In Australia, dementia is the leading cause of death among women and the second most common cause of death overall. Alzheimers is among the top causes of death in the U.S.

When you add the fact that pork production emits only a fraction of the greenhouse gases compared to beef, Wade says, the Med-Pork diet is really ticking all boxestaste, health and environment.

When many diets involve significant changes to your grocery shopping, cooking, and eating habits, the Med-Pork route looks pretty appealing. Lots of healthy foods are included, it delivers major cardiovascular and cognitive benefits, and you dont have to completely give up meat either. Carnivores, take note: Follow this diet, and your brain and body will thank you later.

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Can't Give Up Red Meat But Want to Eat Healthier? Try the Med-Pork Diet - Men's Journal

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