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Life expectancy is largely determined by how well you protect yourself from developing diseases that cause irreversible damage to your vital organs, such as your heart and brain.

Cancer and heart disease, for example, often loom large in peoples minds, and for good reason - they are major killers both in the UK and worldwide.

Fortunately, steps can be taken to stave off the risk of developing deadly diseases and certain foods have been shown to offer a robust defence.

It is well understood that diet plays a key role in protecting against life-threatening complications, and mounting evidence suggests specific food items can offer a host of health benefits.

Eating medjool dates, an edible sweet fruit, is a prime example, and numerous studies point to the nutritious benefits of eating the Moroccan fruit.

The sweet snack is rich in fibre and antioxidants which may help to protect your heart.

Evidence suggests that fibre can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease.

READ MORE:How to live longer: Five diet tips to prevent disease and boost life expectancy

Cholesterol is a waxy substance found in your blood and high levels of LDL cholesterol leads to a buildup of cholesterol in your arteries and can act as a precursor to heart disease.

One test-tube study found that Medjool and other date varieties lowered LDL (bad) cholesterol and prevented the buildup of plaque in the arteries.

Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke.

Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals.

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The specific antioxidants found in Medjool dates - carotenoid and phenolic acid - have both been studied for their beneficial effects on heart health.

The antioxidants found in Medjool dates have also been shown to protect your cells from oxidative damage - a chemical reaction that takes place in the body that can lead to diseases such as cancer, heart disease, and brain ailments.

In addition, fibre plays an essential role in keeping your digestion healthy and eating enough fibre may also reduce your risk of digestive diseases like colorectal cancer.

In a three-week study, 21 people ate seven dates (168 grams) per day and significantly improved their bowel movement frequency, compared with when they didnt eat dates.

Animal studies have also been linked to the antioxidants found in dates to improved brain health, associating them with lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimers disease.

One study in dried fruit found that dates had the highest antioxidant content when compared with figs and prunes.

In addition, the nutrients found in dates may also support bone health as they contain a small amount of calcium and are a good source of potassium, manganese, and copper, all of which are important nutrients for bone health.

In addition to eating certain food items, regular exercise can extend your longevity by fighting off a wide-range of deadly complications.

As Harvard Health noted: Regular exercise helps fend off high blood pressure, heart attacks, strokes, and a host of other chronic diseases.

In a recent article in The American Journal of Medicine, Dr. Harvey Simon, associate professor of medicine at Harvard-affiliated Massachusetts General Hospital reviewed current research on the health effects on both ends of the exercise spectrum, from minimum to maximum.

Modest activity - even as little as one hour of walking or gardening per week was linked to lower rates of heart attack, stroke, and death from all causes, according to an analysis of 22 studies that included more than 320,000 adults.

One study found that people who did moderate exercise just 15 minutes a day tended to live an average of three years longer than their inactive peers.

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How to live longer: Eating this sweet snack could increase life expectancy - Express

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You probably know chia seeds as that superfood component of your favorite smoothie recipe. Now, theyve grown so popular that people are drinking them straight as chia seed water. Some commercial chia seed beverages are even available in grocery stores. But are chia seeds all theyre cracked up to be? We asked a nutritionist to give us the details.

Chia seeds are robustly nutritious seeds that originate from the plant Salvia Hispanic L, says Alicia Romano, M.S., R.D., L.D.N., C.N.S.C., registered dietitian at Tufts Medical Center and media spokesperson for the Academy of Nutrition & Dietetics. The seed itself is a complete protein and one of the richest sources of omega-3 fatty acids. One thing that makes chia seeds unique is that they absorb water quickly and can take in up to 10 times their weight in liquid, creating a gel-like texture.

How do you drink chia seeds with water?

Chia seed water is essentially just chia seeds and water, although some recipes call for flavorings such as citrus or sweeteners, says Romano. The benefits would be the same as the general health benefits of eating chia seeds. However, suddenly adding a ton of fiber to your diet can result in stomach discomfort, so if youre new to chia seeds you might not want to down a whole glass of the stuff. Romano recommends increasing your water intake and adding chia seeds gradually to your diet, whether you mix them into oatmeal or a smoothie, or drink a smaller amount of chia seed water. Remember, everything should be done in moderation.

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Chia Seed Water Health Benefits Chia Seeds Nutrition - GoodHousekeeping.com

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It was a landmark report, meant to recast the way we think about humankinds approach to foodaddressing global nutrition deficits and the agricultural impacts of climate change alike.

But when the 49-page, Harvard University-backed EAT-Lancet report and its planetary health diet was finally released to the public, it landed with a thud.

To address the challenges of food security, nutrition, and sustainability, the reports authorsprominent researchers from institutions across the globecalled for big changes. Britons were urged to cut their beef intake to one burger every two weeks. Much of the western hemisphere was urged to rely more on plant-based foods.

There were criticisms: The report omitted the role food technology companies might have in building a sustainable future. And scientists have questioned whether, if followed, the dietary guidelines would actually make food unaffordable for more than 1 billion people.

Amidst all the discussion, though, one subset of people was especially vocal: meat eaters.

According to an analysis by researchers at Stockholm University and published in The Lancet, a group of meat-eating proponents started the hashtag #yes2meat up to a week before the report was published on January 17, 2019. Many of those responses were critical of the report, and some of them were defamatory, according to the researchers. (The group includes Victor Galaz, deputy director at the Stockholm Resilience Centre, which is a scientific partner of the EAT Foundationthough the researchers state they were not funded by EAT.) Some of the negative posts accused the EAT-Lancet report of being part of a larger vegan agenda. Others went straight for the reports lead author, Harvard professor Walter Willett, accusing him of having conflicts of interest.

By analyzing Twitter data encompassing 4,278 users and 8.5 million tweets, the researchers dissected how the movement built steam and shaped discussion of the report. By actively promoting #yes2meat right before, during, and after the EAT-Lancet Commission launch, this counter movement was approximately ten times more likely to be negative about the Commission than positive or neutral, the researchers wrote.

Most of the interactions were by actual skeptical humans, as opposed to bots, according to the analysis. Among the critics were proponents of the fat-heavy keto diet and the Nutrition Coalition, a group affiliated with Nina Teicholz, an author who has criticized nutrition movements that suggest eating less meat.

That kind of infighting isnt new, and it isnt over either. In September, a study published in the Annals of Internal Medicine suggested the health benefits of cutting out meat were minimal, sparking a fierce rebuke from Willetts colleagues at the Harvard T.H. Chan School of Public Health. Those findings, too, have been accused of falling prey to the influence of corporate funding.

This new analysis shows that social media can have a significant effect on public perception of these scientific spats. Ostensibly, there were three groups of people chattering online about the report: those promoting it, those skeptical of it, and a third, ambivalent group that was found to have grown more skeptical over time as more and more interactions about the report were negative. Of the tweets mentioning EAT-Lancet, the researchers found 29% were positive, 32% were negative, and 38% were neutral. The combined audience was about 60 million people.

The finding raises important questions about how to communicate scientific findings in a world increasingly connected by social media. Given the difficulty in designing definitive nutrition studies and tabulating lifetime environmental impacts, the debate over the medical and environmental health of meat consumption is far from over.

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Extra virgin olive oil also forms an essential part of the Mediterranean diet, which has been shown to boost brain health.

One study published in the journal Neurology, found that older people who followed a Mediterranean diet retained more brain volume over a three-year period than those who did not follow the diet as closely.

In addition to olive oil, the Mediterranean diet includes large amounts of fruits, vegetables, beans and cereal grains such as wheat and rice, moderate amounts of fish, dairy and wine, and limited red meat and poultry.

Researchers gathered information on the eating habits of 967 Scottish people around age 70 who did not have dementia. Of those people, 562 had an MRI brain scan around age 73 to measure overall brain volume, gray matter volume and thickness of the cortex, which is the outer layer of the brain.

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Dementia care: Best cooking oil to use if you want to prevent the degenerative condition - Express

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Matthew Asher, Carlsbad Current-Argus Published 6:56 p.m. MT Nov. 26, 2019

Carlsbad sophomore wrestlers Matthew Najera, right, and Anthony Fuentes, left, pose on Nov. 22, 2019. Both wrestlers made it to the state tournament last year and work hard to maintain their wrestling weights, even during the holiday season.(Photo: Matthew Asher/Current-Argus)

Despite the myth that during the 6-week holiday season Americans will put on six or seven additional pounds of weight due to the holiday traditions of eating more than usual, theNew England Journal of Medicine last year reported the number is closer to one pound of weight added.

A single pound may not sound like much, but when you're a wrestlerwho has to carefully monitor weight throughout the season, a one-pound difference can be huge.

Carlsbad sophomore wrestlers Matthew Najera and Anthony Fuentes, both who made it to last year's state tournament, want to enjoy their Thanksgiving dinners and make some special concessions leading up to the big feast to make sure they can still make weight before their next wrestling meet.

Matthew Najera goes for a takedown during the Saturday portion of the 2019 NMAA State Wrestling Championships.(Photo: Matthew Asher/Current-Argus)

Najera was named Carlsbad's most improved wrestler from last year, qualifying for the state tournament and came in 6th place in the 126-pound division during the final tournament. Moving up in weight this year, Najera's "walking weight" is currently 138 pounds.

Najera's plan for weight management is to add more exercise rather than alter his diet too much if he's trying to shed the final few pounds. This means staying after practice to either lift weights or go on an extra run before he eats a clean dinner, usually fish or chicken and a lot of vegetables. He said he'll eat food if it's been cooked with olive oil, just so long as nothing in the meal is deep fried.

Once Thanksgiving week rolls around, Najera adds to his workout routine to make sure he can enjoy his Thursday dinner. Najera said he will typically lose about four pounds of water weight after a day exercising. This allows him to not place any restrictions on the kinds of food he can enjoy, just the amount of total food he'll consume, he makes sure to always have one helping of stuffing with brown gravy, his favorite side dish.

"I eat full servings. The only thing I really stay away from is eating too much," Najera said. "I'll have a slice of pie, I just won't have the whole thing. I enjoy the food but I won't overeat. I don't have sodas at all and just drink a lot of water."

Anthony Fuentes (top) wrestles Kelvin Alarcon of Roswell in the 120-pound division.(Photo: Matthew Asher/Current-Argus)

Fuentes made it to the state tournament last year wrestling in the 120-pound division. He's now moved up several weight classes withhis "walking weight" around 140 pounds so he makes sure he can lose the two pounds required before any match.

His typicaldiet consists of eggs in the morning, whatever the Carlsbad High cafeteria is serving for lunch and a high-protein, high-vegetable dinner at home. Fuentes says me makes sure to drink a lot of water and nothing else throughout the day.

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With Thanksgiving this week, Fuentes makes sure to be especially careful with his food before Thursday and adds some additional exercising if he feels he needs it. Just like with Najera, he doesn't limit what food he eats, just how much of it.

"I'll eat whatever my mom is serving.I love mashed potatoes with brown gravy," Fuentes said."Afterwards I'll go exercise to burn off all the calories. I usually run a lot."

Mike Najera is the father of both Matthew and Marcus Najera and a former Carlsbad wrestler in his own right. He graduated from Carlsbad in 1995 and wrestled in the 138-pound division, winning state that year. He's spent the last six years helping to coach the current crop of Carlsbad wrestlers and remembers the entire team postponing Thanksgiving entirely when the team would have a weekend meet.

"When the kids were on the travel team that weekend we'd have to weigh in on Friday so we wouldn't let them eat Thanksgiving morning," Mike Najera said. "Once we came back from it on Sunday we'd have a whole Thanksgiving meal put together by the entire team. We'd have a couple of turkeys and the moms would make all the side dishes. We'd meet up at my house and have that big Thanksgiving dinner."

Mike Najera noted he's happy with Matthew Najera and Fuentes sticking only to water during their training.

"Soda is bad for your system," Mike Najerasaid. "It builds up lactic acid and makes you tired faster. No sodas. No carbonated drinks. Just water. Your muscles rebuild themselves on water. For food, your body takes a while to digest all the meats, depending on what it is. If kids are cutting lots of weight I suggest they not eat a lot of meat and eat more vegetables and items their body will process faster."

Mike Najera did say he's looking forward to his mother's cornbread stuffing with lots of gravy added.

"I did all my weight cutting when I was in high school," Mike Najera said while grinning and patting his stomach for emphasis.

Matthew Asher can be reached at 575-628-5524, masher@currentargus.com or @Caveman_Masher on Twitter.

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Carlsbad wrestlers Najera and Fuentes share Thanksgiving diets - Carlsbad Current Argus

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Lorraine Kelly is the presenter of the daytime TV show,Lorraine. During her long career, she has fronted shows including GMTV, ITV Breakfast, and Daybreak. In recent years, some fans have noticed her staggering weight loss and Lorraine has revealed she dropped two dress sizes by cutting out one thing - what did she cut out?

Previously Lorraine revealed that after noticing herself gaining weight, the Scottish journalist decided to change up her lifestyle.

During her weight loss transformation, Lorraine decided to adjust her diet and exercise routine and after doing so managed to slim down from a size 14 to a size 10.

Speaking on This Morning, she said regular aerobic exercise helped kick start her weight loss and she has since released a DVD sharing her routines.

I really look forward to my classes, and with the new DVD we wanted to show what a class was like, she said.

READ MORE:Harry Melling:Harry Potter 'Dudley Dursley' actor unrecognisable after dropping 4st 5lb

"Its great going to keep fit but mentally it also makes me feel better.

Lorraine told presenters her weight loss made her more confident and prompted her to make bolder choices with her fashion outfits.

The TV personality has managed to keep the weight off by sticking with the athletic habits and she can be seen regularly posting about her intense workouts on her social media accounts online.

Previously, Lorraine posted about her love of fitness classes and even shared on Instagram a video of one of the dance fit classes she attends.

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She captioned the post: Shes on fire! Great class tonight with @maxicise.tv#happy #fit #healthy#wellbeing".

Lorraine is also known for regularly going on long walks with her border terrier pup, Angus, which keeps her active and fit with minimal effort.

But, what did she cut out, in particular, to trim down?

Speaking of her diet, the journalist opened up about struggling with portion sizes and she has tried to cut out snacking, in particular, to trim down.

Lorraine said: I dont think diets work. Its all about portion control. My husband cooks for me and sometimes I ask, How many people are cominground?

She admitted that she isnt a big fan of diets, instead, she found cutting back on how much she ate at each meal helped her shape up.

She said: Portion control and not snacking so much are important, as well as being sensible.

Fellow British TV presenter, Kate Garraway has also noticeably trimmed down, but how did she do it?

Previously it was revealed that the Good Morning Britain presenter lost two stone ahead of entering the Im A Celebrity Get Me Out of Here! jungle.

She revealed that she cut out one particular food group out of her diet to trim down. Speaking to Fit & Well magazine, she said: I tried different popular diets and realised, because of the crazy shifts I do, I regulated my energy with sugar bursts.

I dont think I ate a lot of sugar but by 8am Ive always had loads of chocolate.

She also cut out caffeine in her new diet plan. She explained: Now I eat avocados obsessively because I found one of the diets was high in good fat, medium protein, and zero sugar which is a bit extreme for me.

But eating avocados and low-sugar foods help keep my energy levels up.

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Lorraine Kelly weight loss: ITV star drops two dress sizes by cutting out one thing - Express

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If youre anything like me, youve probably gone through phases in your life where despite a reasonably healthy lifestyle you become frustrated with the diminishing returns on your diet and exercise plan.

For years, I was checking what I thought were all the appropriate boxes. I had eggs and fruit after my morning workout. I toted a packed salad to work. I ate a balanced dinner with my family at a reasonable hour. I regularly worked out, running four or five days per week. And if I noticed the number on the scale starting to creep up, for a day or two I would go cold turkey on all carbs, including fruit and vegetables, to stop the upward trend.

Looking back, however, I wasnt sleeping well. I was hungry (okay, hangry) most of the time. And I was discouraged about the number on the scale continuing to increase despite my best-laid plans. Through my network, I came to know Leslie Ann Quillen, a Durham-based personal trainer, nutrition coach for women and founder of FatLossLifestyleSchool.com.

While most would call her a gym nut, Quillen learned that theres more to changing bodies than pumping iron.

It has been six months since Quillen helped me switch up my workouts and meal plans. And Im happy to say, Im fuller, happier and less stressed. In fact, at my last physical, my cholesterol was down 60 points, my blood pressure at a steady rate, and the scale is at a steady spot Im happy with.

Her approach is to do what you need to do for you. Dont listen to the noise. Ignore trendy diets. Reduce stress, eat well and move your body so you can kill it both at home and at the office.

Stress and the gut

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Quillen believes that chronic stress is whats driving most of the problems that women face. By ignoring stress, it manifests in other ways. So many women come to me saying, Im bloated all the time. I think I might have Irritable Bowel Syndrome or a food allergy, said Quillen. That may be the case, but let's rule out the obvious stuff first, like stress. If you get your stress levels down and you are still dealing with digestive issues or other health concerns, then absolutely see a doctor.

As I learned from Quillen, or LAQ as her fans call her, in a sympathetic state, your autonomic nervous system prepares the body to react to stresses such as threat or injury. It causes muscles to contract and heart rate to increase, and digestion is not a priority if your body thinks its in danger. Instead, blood flow goes to big muscles like your arms and legs so you can run from tigers, your cranky two year old or demanding boss.

Meanwhile, your lunch is just sitting in the gut, not moving and you feel bloated. Slowing down and learning to manage stress is the key to a happy gut, she told me.

Its all about the protein

The No. 1 thing women tend to struggle with most is eating enough protein, said Quillen. They dont want to hear it, but its true. Granola bars and fruit smoothies arent the solution. They are cute packaging marketed to women.

Quillen credited a regimen of simple but tasty high-protein meals with a cup of vegetables at every meal (yes, even breakfast!) to help her clients achieve a fat loss lifestyle.

She added, It's not about going no carb or counting macros or intermittent fasting, it's about finding the right amount and type for you based on your goals. About what works for your body.

But what about counting calories?

If your goal is fat loss, you must be in a slight caloric deficit to lose fat, and it's not as much as most people think, said Quillen. She advised that eating real, whole nutrient-dense foods that you love will help you feel full and not be hungry. I dont count calories or macros and I don't teach my clients to either. We eat real food. We move our bodies. We stay consistent with the big rocks nutrition, movement and stress management and the results come in waves.

No longer hangry

With Quillens help, Ive switched up my diet and roll my eyes at the ladies in my office kitchen talking about their fasting intervals. I usually put a runny egg or two on reheated roasted vegetables from the previous nights dinner for breakfast, a salad with a LOT of protein for lunch, and a flavorful dinner comprised of meat and produce. My favorite late afternoon snack, the one that prevents my 4 p.m. meltdowns at the office and my 5:30 p.m. meltdown at home, is a half a can of tuna mashed with half an avocado and sprinkled with Trader Joes Everything but the Bagel Seasoning. Simple, flavor-forward whole foods to keep me happy, healthy, and wise.

Exercise change up

One of the most important lessons Ive learned from Quillen is that I needed to change up my approach to exercise. Sure, an hour-long slow jog is great for clearing the head occasionally, but all that was doing was revving up my appetite. Instead, she helped me create a workout plan five days per week for about 30 to 40 minutes a session.

No time for an hour-long gym session? No problem. A few days per week I lift heavy weights. The others I run sprints or do run-walk intervals. I dig in to the HIIT (high intensity interval training) videos for free on YouTube and Amazon Prime. And the real secret sauce? Adding a 30 minute leisure walk every single day, whether its a rest or a workout day, to move my body and lower my stress level.

The big takeaway for me was that the root cause of most of my health hiccups, from my expanding waistline to rising cholesterol levels, was stress. And without taming that beast, I would never have the energy I desired to keep up with my busy working mom life. And while well-intentioned, my daily static runs were leaving me starving. And, my four small meals a day were the wrong composition to grow lean muscle. Im down about 10 pounds, my clothes fit better, and I have hanger-free energy to get me through my entire day.

Jennifer Folsom is vice president of client delivery at Washington, D.C.-based management consulting firm RIVA Solutions Inc. She lives in Alexandria, Virginia, with her husband Ben and three sons, 17-year-old twins Josh and Will, and 12-year-old Anderson. Her practical guide to modern working motherhood, "The Ringmaster," will be out Jan. 7, 2020

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The five superfoods you should eat to stay healthy, Coffee is good for your gut microbiota. This is why. Impressive health benefits of Kombucha tea for your gut health. This diet is really good for your gut microbiota, and so on and on. Some of these headlines, for sure, ring you a bell. Gut health and nutrition are a hot topic and, now that it is known this is key to overall health, more and more people are interested in eating well and taking good care of their gut microbiota. That can explain why food and nutrition articles on this subject are increasingly common.

Sometimes, though, there is too much information, too often contradictory, lacking scientific evidence and making so much noise in social media that it is difficult to navigate among all those myths, false beliefs and reality.

Danielle Capalino knows it well. This Registered Dietitian Nutritionist in New York City sees people every day in her office that come to see her in search of a magical solution for their gut health problems. Maybe the biggest misconception I have to deal with frequently is that there is a perfectly healthy gut to have. But there are many ways to be healthy. Even identical twins have 50% the same but 50% different looking guts, comments this consultant.

It is human wanting to stick to a single easy solution, like eat this or that and youll be healthy, but there is no such thing as one-diet or food-fits-all solution, Capalino advises. For the moment, the only thing we really know is good for you and your microbiota is fiber. So anything that has fiber, whether it is chia seeds or whole-wheat bread, will be beneficial for you. Also, prebiotics and fermented milks, like yogurt or kefir, have shown benefits for digestive health.

The recommendations are about 30 g of fiber a day on average -the current Dietary Guidelines for Americans and the US National Academy ofMedicine, for instance, recommend adult men 34g per day and adult women 28g, although it depends on their age. But, Capalino, who is the author of Healthy Gut, Flat Stomach, advises if you are only eating 10g of fiber right now, you have to gradually increase your fiber intake until you meet the recommended amount.

In case of people with any digestive problems, like bloating, or irritable bowel syndrome Capalino recommends to follow a low FODMAP diet. FODMAPs are foods containing fermentable carbohydrates and some people can be hypersensitive to these carbohydrates and feel uncomfortable due to gas, bloating, diarrhea or constipation after having eaten foods like onions, chickpeas or lettuce.

Eventually, the low FODMAP diet impacts gut microbiota diversity and richness, to obtain the desired effect. Thats why it is not a long-term diet, but a tool to help you identify which foods bother you. Onions are typically a very problematic food that people might not think of, because often you dont even see onions in your food when they are integrated in a recipe with other ingredients or really we do not think about it. But they are probably the most common food that I see, especially related to bloating, she recalls.

But not all the fibers are the same. I love the term microbiota accessible carbohydrates or MAC. It is a more specific definition than fiber, because not all fibers are accessible by your microbiota. So MAC are the best category of carbohydrates to focus on, she points out, and puts some examples: apples, oats, whole-wheat, legumes like lentils and beans are MAC.

Animal protein is another group of nutrients to be controlled. You can eat meat, but not every day, and its advisable to diversify the types of proteins in nutrition. Cereals and legumes are a vegetable source, for instance. At the end all of this is about enjoying the widest variety of foods possible, just for your quality of life and your gut microbiota health, and for your comfort, concludes Capalino, who took part in the Gut Microbiota for Health World Summit, held in Miami (Florida, USA).

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Your allies to take care of your gut microbiota: a varied diet with high-fiber content - Gut Microbiota for Health

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Does dieting at different times of the day affect your health? Find out.

As with everything else in life, timing is also important when it comes to having your meals and staying healthy. It is also important to keep in mind that it helps to align our meals with our natural circadian rhythm. The circadian rhythm is a natural physiological system that coordinates our sleep-wake cycle and balances all the hormones and metabolic processes related to it. If you plan your meals according to your bodys natural activities, it will help you function better and improve your health by leaps and bounds.

When we say breakfast, we mean having a heavy breakfast that constitutes of all food groups. Weight loss becomes easier if you eat a big breakfast as you stay full for long hours and dont feel tempted by unhealthy snacking.

Eating a big breakfast early in the morning may also improve your triglyceride levels, cholesterol levels and insulin levels throughout the day. If you continue this practice for a long time, this will result in a significantly lower risk of health problems. You are also less likely to fall prey to chronic illnesses such as diabetes, metabolic syndrome and heart disease.

When preparing your dinner, go for the lightest dishes in your recipe book. Eat frugally and eat early at night. You need to give your body a few hours of time for digesting the last meal you have before going to bed.

Eating late and going to bed right away means your system is busy digesting late at night which also disrupts the body processes that happen as we sleep. This may lead to hormone disturbances, midnight snacking and weight gain. Eating light and early in the night can keep you away from such health disorders.

Big breakfast eaters are more likely to lose weight than those who eat big dinners late at night. Morning dieters also have balanced triglyceride levels, cholesterol levels and blood sugar levels throughout the day.

Our bodies tend to function better when we eat a big breakfast and helps us maintain body weight, hormone regulation and other metabolic activities!

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Morning Vs Night Diet: The BEST way to plan your meals to stay healthy - PINKVILLA

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A recent review published in the Journal of Clinical Lipidology looked at how low-carbohydrate (10 to 25 percent of total daily calories from carbs) and very low-carb diets (less than 10 percent of total daily calories from carbs, including the ketogenic diet) affected body weight and other cardio-metabolic risk factors, such as blood lipids, glycemic control, and high blood pressure.

What the National Lipid Association found was that following a very low-carb diet, such as keto, for an extended period of time had no long-term advantages. Whats more, the keto diet and other carb-restrictive diets actually may severely restrict nutrient-dense foods that can offer cardio-metabolic benefits, explained co-authors Carol Kirkpatrick, Ph.D., R.D.N., Director and Clinical Associate Professor at Idaho State University, and Kevin C. Maki, Ph.D., C.L.S., Adjunct Professor in the Department of Applied Health Sciences at the School of Public Health at Indiana University Bloomington.

The review found that while those following keto diets may see more short-term weight loss than those following low-fat diets, after 12 months or more, there is no difference in weight loss. That said, long-term compliance with these diets can be challenging, and the long-term risksand benefitsof low-carb diets, especially keto, are not yet fully understood, noted Kirkpatrick and Maki.

Starting very low-carb diets like keto can also come with some serious side effects. People may experience symptoms known as the keto flu, which includes lightheadedness, dizziness, fatigue, difficulty exercising, poor sleep, and constipation, said Kirkpatrick and Maki.

When it comes to cholesterol, the effect of very low-carb and ketogenic diets on LDL (bad) cholesterol is variable. Some individuals may see an increase in LDL levels with these diets, especially due to high intakes of saturated fatty acids and dietary cholesterol. Thus, baseline and follow-up lipid/lipoprotein assessments are recommended for individuals choosing to follow these diets, said Kirkpatrick and Maki.

Its also important to note that very low-carb or keto diets are not for everyone. People with type 2 diabetes may experience hypoglycemia (low blood sugar) if they dont adjust their medication, and those who take vitamin K-dependent anticoagulants may need more frequent monitoring due to a potential change in vitamin K intake. Its not recommended that people who have elevated blood levels of cholesterol try the diet, and those who have atherosclerotic cardiovascular disease, a history of atrial fibrillation, or the presence or history of heart failure, kidney disease, or liver disease should talk with their doctor before trying the diet.

On the flip side, low and very low-carb diets lowered triglyceride levels in study participants compared to those following high-carb, low-fat diets. And while these low-carb diets increased HDL (good) cholesterol levels in the short term, the beneficial effect diminished after six months or longer, especially in people with type 2 or pre-diabetes, said Kirkpatrick and Maki. There was also a reduction in the use of diabetes medication when people with type 2 diabetes followed low-carb diets, but the carb intake was not low enough to be considered a keto diet.

Current evidence supports that a low-carb diet or moderate-carb diet (26 to 44 percent of total daily calories), may benefit individuals who are overweight or obese in the short term (two to six months) to kickstart weight loss, people with type 2 diabetes, and to lower triglyceride levels and help increase HDL cholesterol, explained Kirkpatrick and Maki

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While fitness or physical activity performance was not reviewed for this statement, current evidence does not support that very low-carb or ketogenic diets are more beneficial for fitness or physical activity performance in either recreational or elite athletes and, in fact, have resulted in decreased performance in some athletes, explained Kirkpatrick and Maki.

The ideal dietary pattern to promote weight loss, as well as cardiovascular health, fitness, and general health depends on the person striving to lose weight. Its important to take into consideration personal preferences and behavioral, family, cultural, and social dynamics, as well as ethnic or economic influences, the researchers added.

But, if youre looking to clean up your diet and dont know where to begin, the diet that has the most evidence to date to support weight loss and have beneficial health effects, such as lowering cardio-metabolic risk factors is the Mediterranean diet, which involves eating lots of fresh vegetables and fruits, whole grains, seeds and nuts, legumes, and fish or seafood, as well as moderate carb intake.

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How Exactly Does the Keto Diet Affect Your Health? - runnersworld.com

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