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Dear Dietitian,

My cholesterol level has slowly been creeping up, and now its up to 255! My doctor says I must get it down, but I dont want to take medication yet. Do you think I could get my cholesterol down with diet and exercise?

Charles

Dear Charles,

Several healthy diets will help lower your cholesterol, and you are wise to try diet and exercise before medication. A healthy cholesterol level is 200 mg/dL or lower, so getting yours down can probably be achieved through diet and exercise.

The Ornish diet was created by Dean Ornish, MD, a clinical professor of medicine at the University of California. This diet is plant-based and emphasizes fruits, vegetables and whole grains. It is very low in fat, with only 10 percent of calories coming from fat. Only 12 mg of cholesterol is allowed each day, and plant oils are prohibited. Exercise and stress management are also a part of the program.

In a study of 48 participants, those who followed the Ornish plan for one year had a 37 percent reduction in LDL cholesterol. HDL remained the same. More important, there was a reversal in heart disease in these participants. A drawback of the Ornish diet is that it is strict and difficult for some to follow. Critics also point out that the study size was small and more extensive research is needed (1).

Another diet that has gained global recognition is the Mediterranean diet. It consists of fruits, vegetables, whole grains, nuts, legumes, fatty fish and poultry. The oils permitted are canola and olive oil, and moderate amounts of dairy and eggs are included. Red meat is allowed occasionally and alcohol, particularly red wine, is enjoyed with meals.

In the Lyons study, those who followed the Mediterranean diet only produced a 6 percent reduction in LDL levels. However, the same group saw a 70 percent decrease in death from any cause and 70 percent fewer non-fatal heart attacks after four years (2).

If you like doing things your way, you can lower your cholesterol with your own diet and exercise plan. In a 15-week study of 350 overweight volunteers, those who lost 5-10 percent of total body weight saw significant decreases in total cholesterol and LDL levels. The study participants were put on a calorie-restricted diet and expected to exercise 150 minutes weekly. This study was limited by its short duration (3).

If lowering cholesterol is a goal, these three very different diet plans will produce results. Choose the plan that works for you.

Until next time, be healthy!

Dear Dietitian

References

1. Rosenthal R. Effectiveness of altering serum cholesterol levels without drugs. Proc (Bayl Univ Med Cent) 2000 Oct; 13(4): 351-355. doi: 10.1080/08998280.2000.11927704

2. de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999;99:779785.

3. Brown J, Buscemi J, Milson V, Malcolm R, ONeil P. Effects on cardiovascular risk factors of weight losses limited to 5-10%. Transl Behav Med. 2016 Sep; 6(3): 339-346.

doi: 10.1007/s13142-015-0353-9

Leanne McCrate is an award-winning dietitian based in Missouri. Her mission is to educate the public on sound, evidence-based nutrition. Do you have a nutrition question? Email her at [emailprotected]

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1000-LB. SISTERS star Tammy Slaton has been caught breaking her strict diet by grabbing a fast food meal, in new photos obtained exclusively by The U.S. Sun.

Tammy, 36, and her sister Amy, 35, had an Easter hankering for some deep-fried food and made a trip to a local Kentucky McDonald's on Sunday, April 9.

Tammy was spotted sitting in the front seat of their car clutching a McDonald's takeout bag while Amy sat in the back.

After pulling through the fast food joint, the sisters made their way back home and it appeared that one stop was not enough to tide over their craving.

Amy was also spotted holding a Wendy's drink as she exited the car and walked up their driveway.

Earlier on the Easter holiday, Tammy and Amy also went on a long shopping spree to Walmart.

While at the shopping center, Tammy was caught vaping while riding an electric scooter holding her oxygen tank.

The insider shared that Tammy and Amy were at the Walmart for nearly two hours.

The sisters emerged with carts loaded to the brim with Twinkies, chips, toys, and more, according to the source.

Tammy was spotted taking a drag from an electric vape as she coasted through the parking lot to her car with bags full of junk food.

The U.S. Sun previously reported that a source claimed Tammyquit smokingover her nearly 14-month stay at anOhio weight loss rehab clinic.

At the time ofTammy's release, the source shared she had abstained from drinking alcohol, smoking, and vaping for nine months.

Previously on 1000-Lb. Sisters, Tammy admitted shedowned eight bottles of boozea week, leaving doctors fearing for her life.

She also openlyate pizza, vaped, and asked friends for shotsof liquor in clips from the show.

In the season three finale, Tammystopped breathingfor a time after a party bender.

The U.S. Sun previously revealedTammy weighed just over 400 pounds at the end of her 14-month rehab stay - and is nearly half her former size.

After once tipping the scales at 700 pounds, Tammy lost a shocking 300 pounds in her battle against obesity.

As show fans know, Tammyadmitted herself to rehabback in 2021 for a second time to get her life back on track.

"When Tammy was first in rehab, she needed to reach her goal weight of 550 pounds from around 700 pounds in order to beapproved for her bariatric surgery," a friend told The U.S. Sun exclusively.

Bariatric surgery is an operation on the digestive system to help a patient loseweight quickly in extreme situations.

On a season four episode of1000-Lb. Sistersairing on TLC, shereached her goal weight.

As The U.S. Sun first reported, Tammysuccessfully underwent the life-changing procedure in the summer of 2022- and the friend claimed she has since dropped another 150 pounds since then.

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CJ McCollum was very patient with Zion Williamson when they first became teammates last season, but now it appears even hes had enough of Williamsons never-ending injuries.

Availability is important, man, McCollum said after the Zion-less Pelicans were eliminated by the Thunder in Wednesday nights play-in game.

Weve got to be available. Weve got to do what we need to do off the court in terms of preparation, in terms of getting treatment, in terms of getting the right sleep, the right type of hydration, having the right type of diet.

READ MORE: How to Predict the NBA Champion Every Year With Insane Accuracy

McCollum never mentioned Williamson by name, but theres only way one to interpret comments about availability and diet when theyre coming from one of Zions teammates.

The former Duke star has also been widely criticised for saying he is physically fine, and yet still refusing to play until he feels like Zion.

He has also been called out for throwing down windmill dunks before yesterdays crucial game, and then sitting out, which is also something hes done before.

Williamson has now missed 194 of a possible 308 NBA games.

READ MORE: Zion Williamson Says He Feels Physically Fine, But Still Wont Be Playing in Elimination Game

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CJ McCollum Calls Out Zion Williamson Over Diet And Availability - Basketball Forever

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Every week, Milwaukee Music Premiere connects the citys artists with our listening audience. If youre an artist with a track youd like us to debut exclusively on Radio Milwaukee, head over to ourMusic Submission page to learn how.

Listen to enough music, and it starts falling into three camps:

When I first played Diet Lites single Debora, which were premiering here, all I heard was a volume-cranker. A decibel-doubler. A colleague forced to wave their arms frantically to get your attention because your earbuds are in and well past the recommended level type of song.

Is it the bouncy alt-country-ish guitar? The joyful organ courtesy of Sleepy Gauchos Andy Goitia? The arrhythmic vocal pattern that would set Shakespeares teeth on edge? Yes to all three.

The tracks sound flies in the face of the lyrical content, which the band summarized as hard-fought love lost and the bitter craving for something you know probably aint all that good for you, in the vein of Dylans Most Likely You Go Your Way (And Ill Go Mine).

I see you walkin down the streetYou know Debora you should be standing here with meSlipping a dozen truths into that one big lieSure dont make no difference when were riding on your time

Im walking behind yaLeaving the door open tooYour styles dime a dozen, but its working for youYoure looking pretty smart and pretty meanDebora I crave your sympathy

While its possible the subject of the songs ire is a real person, the name has strictly cinematic roots. It was inspired by the Lily James character from 2017s Baby Driver, who lamented the near-total lack of Debora tunes in the world. As the band noted, We wanted to give her one more song.

This particular Debora is part of Diet Lites soon-to-be-released album Into the Pudding, which youll be able to hear in full this Friday, April 14. You also have two opportunities to see the band live this week: at our Walkers Point studios for Thursdays State of Sound and Saturday night in the Back Room for their album-release show with special guests Social Cig and Kangaroo Court.

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Many people cut out the carbs in the leadup to summer in order to look good in a bathing suit.

For Minnesota Twins shortstop Kyle Farmer however, hell be doing it as part of his long recovery after getting drilled with a 92 mph fastball on Wednesday.

Fortunately, we are happy to report Farmer posted on Instagram that he miraculously is doing relatively alright with no broken bones.

Farmer is on a liquid diet for the foreseeable future with no solid food, according to Twins manager Rocco Baldelli.

I dont anticipate there being a timeline any time soon, Baldelli told reporters. We may have a general rough idea and then theres the build back once he heals up. Hes not going to be eating solid food for at least a little while, things like that that were going to have to work through.

Although Farmer didnt break any bones, he had to undergo jaw surgery to realign his teeth thanks to the high and in fastball. The scar is probably going to be there, its significant, Baldelli continued. His four bottom teeth were pushed in.

Hey Wendys, how about stepping up to the plate and giving Farmer a lifetime supply of free Frosty?

Carvel, you got any ice cream lying around that you can spare?

Its the least they could do after the baseball world held their breath when Farmers injury made its rounds across social media.

The Twins have placed Farmer on the 10-day Injured List to recover from the surgery and for him to deal with the lots of swelling.

Hopefully when he returns, he can continue what he was doing before he got hit in the face and continue the Twins hot streak of being in first place in the AL Central.

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After Taking Fastball To Face, It Will Be A Liquid Diet For Kyle Farmer - OutKick

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Many factors that contribute to cognitive decline are out of a persons control, such as genetics and socioeconomic factors. But ongoing research increasingly indicates that a poor diet is a risk factor for memory impairments during normal aging and increases the risk of developing Alzheimers disease.

But when evaluating how some diets may erode brain health as we age, research on the effects of consuming minimally processed versus ultra-processed foods has been scant that is, until now.

Two recent large-scale studies suggest that eating ultra-processed foods may exacerbate age-related cognitive decline and increase the risk of developing dementia. In contrast, another recent study reported that ultra-processed food consumption was not associated with worse cognition in people over 60.

Although more research is needed, as a neuroscientist who researches how diet can influence cognition later in life, I find that these early studies add a new layer for considering how fundamental nutrition is to brain health.

Lots of ingredients, minimal nutrition

Ultra-processed foods tend to be lower in nutrients and fiber and higher in sugar, fat and salt compared to unprocessed or minimally processed foods. Some examples of ultra-processed foods include soda, packaged cookies, chips, frozen meals, flavored nuts, flavored yogurt, distilled alcoholic beverages and fast foods. Even packaged breads, including those high in nutritious whole grains, qualify as ultra-processed in many cases because of the additives and preservatives they contain.

Another way to look at it: You are not likely to find the ingredients that make up most of these foods in your home kitchen.

But do not confuse ultra-processed with processed foods, which still retain most of their natural characteristics, although theyve undergone some form of processing like canned vegetables, dried pasta or frozen fruit.

Parsing the research

In a December 2022 study, researchers compared the rate of cognitive decline over approximately eight years between groups of people that consumed different amounts of ultra-processed foods.

At the beginning of the study, over 10,000 participants living in Brazil reported their dietary habits from the previous 12 months. Then, for the ensuing years, the researchers evaluated the cognitive performance of the participants with standard tests of memory and executive function.

Those who ate a diet containing more ultra-processed foods at the start of the study showed slightly more cognitive decline compared with those that ate little to no ultra-processed foods. This was a relatively modest difference in the rate of cognitive decline between experimental groups. It is not yet clear if the small difference in cognitive decline associated with higher consumption of ultra-processed foods will have a meaningful effect at the level of an individual person.

The second study, with about 72,000 participants in the U.K., measured the association between eating ultra-processed foods and dementia. For the group eating the highest amounts of ultra-processed foods, approximately 1 out of 120 people were diagnosed with dementia over a 10-year period. For the group that consumed little to no ultra-processed foods, this number was 1 out of 170.

Research examining the relationship between health and ultra-processed foods uses the NOVA classification, which is a categorization system based on the type and extent of industrial food processing. Some nutritionists have criticized the NOVA classification for not having clear definitions of food processing, which could lead to misclassification. They also argue that the potential health risks from consuming ultra-processed foods could be explained by low levels of fiber and nutrients and high levels of fat, sugar and salt in the diet rather than the amount of processing.

Many ultra-processed foods are high in additives, preservatives or coloring agents, while also having other features of an unhealthy diet, such as being low in fiber and nutrients. Thus, it is unclear if eating food that has undergone more processing has an additional negative impact on health beyond low diet quality.

For example, you could eat a burger and fries from a fast food chain, which would be high in fat, sugar and salt as well as being ultra-processed. You could make that same meal at home, which could also be high in fat, sugar and salt but would not be ultra-processed. More research is needed to determine whether one is worse than the other.

Brain-healthy diets

Even when the processes that lead to dementia are not occurring, the aging brain undergoes biochemical and structural changes that are associated with worsening cognition.

But for adults over the age of 55, a healthier diet could increase the likelihood of maintaining better brain function. In particular, the Mediterranean diet and ketogenic diet are associated with better cognition in advanced age.

The Mediterranean diet emphasizes the consumption of plant-based foods and healthy fats, like olive oil, seeds and nuts. The ketogenic diet is high in fat and low in carbohydrates, with the primary fiber source being from vegetables. Both diets minimize or eliminate the consumption of sugar.

Our research and the work of others show that both diets can reverse some of these changes and improve cognitive function possibly by reducing harmful inflammation.

Although inflammation is a normal immune response to injury or infection, chronic inflammation can be detrimental to the brain. Studies have shown that excess sugar and fat can contribute to chronic inflammation, and ultra-processed foods might also exacerbate harmful inflammation.

Another way that diet and ultra-processed foods may influence brain health is through the gut-brain axis, which is the communication that occurs between the brain and the gut microbiome, or the community of microorganisms that live in the digestive tract.

Not only does the gut microbiome help with digestion, but it also influences the immune system, while producing hormones and neurotransmitters that are critical for brain function.

Studies have shown that the ketogenic and Mediterranean diets change the composition of microorganisms in the gut in ways that benefit the person. Ultra-processed food consumption is also associated with alterations in the type and abundance of gut microorganisms that have more harmful effects.

The uncertainties

Disentangling the specific effects of individual foods on the human body is difficult, in part because maintaining strict control over peoples diets to study them over long periods of time is problematic. Moreover, randomized controlled trials, the most reliable type of study for establishing causality, are expensive to carry out.

So far, most nutritional studies, including these two, have only shown correlations between ultra-processed food consumption and health. But they cannot rule out other lifestyle factors such as exercise, education, socioeconomic status, social connections, stress and many more variables that may influence cognitive function.

This is where lab-based studies using animals are incredibly useful. Rats show cognitive decline in old age that parallels humans. Its easy to control rodent diets and activity levels in a laboratory. And rats go from middle to old age within months, which shortens study times.

Lab-based studies in animals will make it possible to determine if ultra-processed foods are playing a key role in the development of cognitive impairments and dementia in people. As the worlds population ages and the number of older adults with dementia increases, this knowledge cannot come soon enough.

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For most pregnant women, undergoing some degree of nausea or morning sickness is quite common. Usually, it occurs during the first 3 months of pregnancy. The exact cause ofHyperemesis Gravidarum is not known. Although mild morning sickness is usual during pregnancy. Hyperemesis Gravidarum is not so common and can be very severe. Women who face this condition usually get extremely nauseous during pregnancy. It can be so severe that it can result in a loss of more than 5% of body weight.

Hyperemesis Gravidarum can occur in any pregnancy. But it is more likely if you are pregnant with twins or multiple babies. A similar problem in a previous pregnancy or affinity to motion sickness may further put you at a higher risk of developing this condition.

Usually, morning sickness is behind decreased appetite in pregnant women. This comes along with low levels of nausea or vomiting. However, you will still be able to eat and drink food at most times of the day. And it will mostly be without facing any major outcomes.

However, the symptoms of Hyperemesis Gravidarum can be very severe. Typically, they include the following:

Severe and persistent nausea and vomiting during the pregnancy period

Increased salivation in the mouth

Noticeable weight loss

Visible signs of dehydration, including darker urine, feeling of lightheadedness and weakness

Constipated stomach

Lacking in intake of enough fluids and nutritional foods

The condition is likely to occur during the first trimester of your pregnancy. Thus, usually, if you are vomiting more than 3 to 4 times in a day such that it is causing you to lose weight and become dehydrated, it mightHyperemesis Gravidarum Treatment.

Some doctors believe that the condition may result due to rapidly rising levels of estrogen and HCG (Human Chorionic Gonadotropin). These are some of the topHyperemesis Gravidarum Causes.The occurrence of the condition might be an indicator that you are carrying multiple babies. In rare cases, it can also indicate a hydatidiform mole, which is abnormal tissue growth and not a true pregnancy.

Risk factors can increase your chances of getting a condition such as this. They do not necessarily mean that you will always develop the condition due to that. Typical risk factors associated with Hyperemesis Gravidarum are as follows:

1. Presence of the condition during an earlier pregnancy

2. Being overweight

3. Presence of multiple pregnancies

4. Becoming a first-time mother

5. Trophoblastic disease, which involves the growth of abnormal cells inside the uterus

It is necessary to get a proper diagnosis for Hyperemesis Gravidarum. Usually, a healthcare provider will enquire about the symptoms of the condition and your medical history, before conducting a physical examination. In some cases, your doctor may ask you to take certain tests to help diagnose the condition.

Hyperemesis Gravidarum Treatmentand management depend on the severity of the condition that you face. Here are some of the possible treatments that may be administered to you during this time.

Consuming small frequent meals your doctor may recommend a diet involving dry foods, consumed with small but frequent meals. You may be prescribed a variety of meals for this purpose.

Administering Intravenous Fluids intake is very important if you are facing Hyperemesis Gravidarum. If you continue to vomit throughout your pregnancy, your doctor may have to administer intravenous fluids to maintain your body fluids. In very severe cases, doctors may have to recommend hospitalization for the administration of IV fluids. It can only be stopped if you can consume fluids by mouth.

Total Parenteral Nutrition in the most severe cases of Hyperemesis Gravidarum, doctors may have to prescribe the administration of complex and balanced solutions of nutrients through IV. This process is called total parenteral nutrition.

Constant vomiting can pose certain risks to the mother and the baby. A doctor may prescribe medicines if you are facing persistent vomiting. They may have to be consumed either orally or through an IV. A few useful and common medicines for this purpose are droperidol, Promethazine and meclizine.

Other than these methods of treatment, doctors may suggest preventive measures to help control motion sickness. You may have to consume certain oral supplements such as Vitamin B6 or ginger to control the frequency of vomiting.

There is no known way to avoid Hyperemesis Gravidarum. If you are suffering from the condition, there are a few ways to control its intensity and stop it from getting worse.

Some of them are as follows:

Since the symptoms of Hyperemesis Gravidarum and morning sickness are quite similar, it can be difficult to identify which one of them you are facing. The following differences will be of help.

If you are facing the problem of Hyperemesis Gravidarum, it might be a good idea to consult your doctor at the earliest and take their recommended treatment. Give yourself enough rest and consume the requisite medicines. This will help to control the condition to avoid any fatality to your baby.

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MANY people believe shedding the pounds involves munching on nothing more than some measly salad leaves.

However, there are actually several different foods that you can - and should - eat more of to maximise yourweight lossgoals.

To lose weight, the number of calories you eat need to be exceeded by calories burned.

Having awell-balanced dietis essential for helping you achieve that.

Here we talk you through the four key foods that you should be including in your diet in order toachieve your weight loss goals- and some you might be surprised by.

It's time to throw out that spiralizer, pasta is back on the menu.

Studieshave shown that people lose moreweightwhen their diet includes pasta regularly.

"So instead of quitting spaghetti, consider reducing portion sizes," nutritionist Emma Beckett of the University of Newcastle wrote inThe Conversation.

A portion of pasta (145g) contains a 7.7g of protein - a macronutrient which has been shown to help aid weight loss by keeping you full for longer.

Emma also suggests switching to wholegrain pasta which has a higher fibre content andbenefitsforgut health.

And the news for pasta lovers gets even better if you're a fan of leftovers.

"When pasta is cooked and cooled, some of the carbohydratesconvert to resistant starch," Emma explains.

Starch is resistant to digestion, isbetter for blood sugar levels and can help you feel fuller.

It might sound mad, but starting your day with chocolate could help you burn fat and supercharge your weight loss.

One study published in theFASEB Journalcould be sweet relief for many people who want to lose weight, but don't want to give up their favourite treat.

A balanced diet means having having a little bit of what we fancy -with experts saying snaffling choc at night could also help weight loss efforts.

Scientists found eating chocolate first thing could help with fat burn and reduce glucose levels in the blood

At night, they said it could alter metabolism and led to more regular sleep patterns.

If you want to be even more virtuous, opt for dark choc over milk.

Being both low in fat and calories, yoghurt is an ideal food to add to your diet if you're trying to lose weight.

It can help improve your digestive health, and combat against any potential bloating and excessive gas thanks to the probiotics it contains.

Meghan Markle's nutritionist even emphasised the benefits of yoghurt- admitting that she tells her clients to eat the dairy treat before every meal.

And a recent study undertaken at the University of Tennessee revealed just how good yoghurt is for blitzing belly fat.

The results revealed that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 per cent more belly fat compared to those who opted to diet without eating yoghurt.

It's also a great source for vitamins and minerals too, with zinc, iodine, potassium and vitamin B5 all active within yoghurt.

Berries are a bit of a secret weapon when it comes to achieving a slim physique.

Research has found that going for red or blue coloured fruit - such as cherries, blueberries, blackberries and red grapes - can help you lose unwanted belly fat.

The chemicals which give the fruit their brightly-coloured appearance can also burn stomach fat and help you get the flat abdominals youre after.

How to speed up weight loss

DIETITIAN Melissa Meier has offered her advice on exactly what you need to eat every day to speed up your weight loss results:

1. Five servings of vegetables

Try and have mostly the non-starchy kind. One serving is a cup (about 200g) of raw vegetables or half a cup (100g) of cooked veg.

2. Two servings of fruit

For one serving think an apple, two kiwi fruits or a cup of berries.

3. Six portions of carbs

Preferably wholegrain... one portion is equivalent to one slice of bread, half a cup of cooked rice, pasta or noodles, or a quarter of a cup of muesli.

4. Two and a half servings of protein

One serving is just 65g of cooked red meat, 80g of cooked poultry or 100g of cooked fish.

Two eggs, a tin of tuna or 170g of tofu also count as a portion.

Spreading this protein content throughout the day is recommend, too.

5. Two and a half portions of dairy or alternatives

Stick to mostly reduced-fat. One serving is one cup of milk, three quarters of a cup of yoghurt or two slices of hard cheese.

Original post:
The 4 foods that can help you lose weight faster without really trying... - The Irish Sun

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When I created the Glucose Goddess Method, I never envisioned it as a weight loss diet.

As a biochemist, I was fascinated by the discovery that a few simple and sometimes surprising hacks could flatten the rollercoaster of spikes and troughs our blood sugar levels go through in the day. And I was very focused on the positive impact this levelling out has on our mental and physical health.

But when I ran a pilot experiment last year with nearly 3,000 people trying the Method for a month, more than a third of the participants who wanted to lose weight did so and, incredibly, eating more than usual, not counting calories or cutting out any foods, even dessert.

In yesterdays Daily Mail I explained how important it is to start the day with a savoury breakfast to keep blood sugar levels on an even keel from the get-go.

Today, in the second extract from my new book, I will explain the science behind how eating more food can improve your health and can lead to fat loss.

The key is taking on board two of my other hacks: eating a bowl of salad or a plate with vegetables before you tuck into lunch or dinner; and adding a little protein, fat or fibre to any naked carbohydrates. Later, Ill show you how. But first, lets deal with the why.

Our blood sugar levels (also called glucose levels) are designed to rise naturally after we eat sugary and starchy foods and to fall once the cells around the body have taken up glucose from those foods as fuel. But if we eat a lot of sweet and starchy foods at once, glucose levels can spike too high and too fast. This can set up a damaging inflammatory response in the body as it struggles to get glucose levels back to normal.

One response is to pump out the hormone insulin to extract glucose from the blood and divert it into fat reserves. Often this rush of insulin works so efficiently that it leaves blood glucose levels rather low, which is why you might experience an energy dip a few hours after a fast-food meal or snack, triggering powerful cravings for something sweet as your body struggles to build those blood sugar levels back up again.

Many people live with erratically fluctuating glucose levels throughout the day, big spikes and big crashes and an increase in the overall amount of glucose in the body. Long-term, this unsettled condition puts the body in a state of stress that has been shown to increase the risk of heart disease, type 2 diabetes, some cancers and Alzheimers.

It is hardly surprising people who want to lose fat struggle to do so when the food they eat is being channelled into fat reserves and impossible to resist cravings drive them to eat unhealthy food. Taking steps to flatten these glucose peaks and troughs helps break free of this vicious cycle.

And the result, as my experiment showed, is weight loss, even though you might end up eating more food than before, with no restrictions and certainly no counting calories.

Thats because when we flatten those glucose curves, cravings dissipate, putting us back into control of what and when we eat.

Hormones rebalance and, with less insulin washing around, our body can ease out of fat-storing mode into a more natural fat- burning mode more frequently and for longer periods of time. Of the 2,700 participants in my study, 38 per cent of those who wanted to lose weight did so with no restrictions and certainly no counting calories. All through the power of my glucose hacks.

Other scientific studies support this finding with evidence showing that people who focus on flattening their glucose curves can eat more calories and lose fat more easily than people who eat fewer calories but do not flatten their glucose curves. For instance, a 2017 study from the University of Michigan showed that when people focused on flattening their glucose curves (even if they ate more calories than the other group did), they lost more weight (17lb versus 4lb) than those who ate fewer calories and took no care with their blood sugar levels.

The action of insulin is key. When blood glucose levels are steady, insulin levels come down. A 2021 review which analysed 60 weight loss studies proved that insulin reduction always precedes weight loss.

The feedback from my 1.8 million followers on Instagram has also been pretty universal: if you take care not to spike your glucose levels, you can eat until you feel full, without counting calories, and this will not only improve your health but also often naturally leads to fat loss as a consequence. The key is adding the right calories to your meals calories that keep you satiated and reduce cravings, insulin release and inflammation.

One of my favourite and most impactful hacks is to eat a vegetable or salad-based dish as a starter to your lunch or dinner. Youll find that whatever you eat after that starter is much less likely to cause any kind of blood glucose spike.

Thats because when you eat fibrous food such as salad or vegetables on a relatively empty stomach, the fibre deploys itself against the walls of your intestine, forming a viscous protective mesh that stays in place for a few hours. This mesh makes it difficult for glucose molecules from the rest of the meal to get through the lining of the intestine and into the bloodstream. So the speed of glucose getting into the blood is reduced, making glucose spikes less likely.

As long as you have a salad or vegetable starter, you can eat anything you usually have, safe in the knowledge that there will be less of a glucose spike from your meal due to the protective fibre mesh.

To give you an idea of the effect, one study that simply flipped the order in which foods were eaten during a meal showed that by putting vegetables first (and the carbohydrates last), the glucose spike of the meal was decreased by up to 75 per cent. This was achieved without changing the meals contents, just by placing the vegetables first and harnessing the power of the fibre they contain. Its quite remarkable.

So, if your meal normally contains plenty of vegetables, you can turn them into a veggie starter by eating the greenery first before tucking into anything else.

But for this hack to work best, plate up a vegetable starter which is 30 per cent the size of the subsequent meal. Lentils and pulses count as vegetables, and a chunky vegetable soup is a great stomach-liner. (A smooth blended soup wont be as effective because the fibre particles are pulverised by blending, rendering them less effective at creating that protective mesh.)

Snacking on carrot sticks while you prepare your meal is just as effective. Your vegetable starter can be as simple as ten olives.

If you toss your salad in a vinegar-based dressing, youll be checking off two hacks in one. (In tomorrows Daily Mail, Ill explain how the acetic acid in vinegar slows the rate at which glucose is released.)

Any vegetables work, cooked, raw, dressed or plain. When at a restaurant, ask for a side salad at the beginning of your meal or pick a vegetable dish from the menus sides section. If youre out, carry a bag of baby carrots, cherry tomatoes or cucumber sticks to nibble on before you eat your next meal.

The Glucose Goddess Method: Your FourWeek Guide To Cutting Cravings, Getting Your Energy Back, And Feeling Amazing by Jessie Inchauspe, to be published by Penguin Random House on May 16 at $36.99. Pre-order a copy here

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Glucose Goddess reveals what she eats for a healthy dinner - Daily Mail

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