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Most of us enjoy an occasional Maccy Ds from time to time. Nothing wrong with that. But TikTok celebrity Kevin Maginnis is trying to prove that a Big Mac doesn't have to be an occasional treat and can instead be the basis for a full-blown diet. The 56-year-old grandfather has set out to eat nothing but McDonald's for 100 days, with the goal of losing 50lbs (23kg) and improving his health and blood markers.

You're thinking it, we're thinking it and every single dietician in the land is screaming it; there's no way eating McDonald's for 100 days straight can be healthy. 'Starting off everyone's like "No, you're gunna die, why are you doing this? Rest in peace,"' said Maginnis. 'Now, people are seeing that it's working.' Whether his methods are healthy or not, his (scale) results don't lie, with 21lbs (10kg) lost in 21 days so far.

The Tennessee grandfather has also amassed quite a following, and while some TikTok commenters are expressing concern, others are seemingly inspired by his progress. To see which side of the fence you should sit on, we've taken a look at the diet, it's efficacy and whether it's dangerous or not.

Before we state the rules of the extreme diet, we'll cut to the chase because it's important to mention that there's no evidence to support the efficacy of the McDonald's diet and we don't recommend it. However, if you're curious about what the diet entails, its five rules are fairly simple:

Maginnis also outlined his motivations during the process, and claimed he's embarking on the McDonald's diet for health reasons. 'For me, it's my grand babies, want to make sure my wife, my kids my grandkids, don't have to see me in a hospital bed, I want to make sure my grand kids' kids get to know me,' he said.

It will be no surprise to you that there isn't any magic at work when taking part in the McDonalds diet. The diet largely works by applying calorie restriction to facilitate fat loss. There are countless studies and reviews supporting that the quantity of calories eaten is more important for fat loss than the diet composition. But this doesn't necessarily mean we should all get in the car and head to the nearest drive through. There are some elements to the McDonald's diet composition, which could be easily replicated without eating fast food day after day.

According to physician Idrees Mughal MBBS, MSc in nutritional research, 'He is consuming protein at each meal, which suppresses appetite and keeps you full longer. This could be leading to less snacking than he was doing before and a calorie deficit at the end of the day.' There is evidence that protein content could also be the unsung hero of this obscure diet with research saying, 'It is the protein, and not carbohydrate, content that is important in promoting short-term weight loss and that this effect is likely due to increased satiety caused by increased dietary protein. It has been suggested that the increased satiety might help persons to be more compliant with a hypocaloric diet and achieve greater weight loss.'

However, the most interesting part about the diet is that Maginnis halves his meals. This not only restricts calories to ensure a deficit, but also encourages cognitive restraint to reduce portion sizing and incorporate mindful eating.

Maginnis also mentions one of the rules is to 'feel the heat before you eat', and there is a large wealth of evidence purporting to the benefits of mindful eating. In a 2019 study, which utilised mindful eating, it was demonstrated that participants assigned to this condition ate, on average, 50 calories less than those in the control condition.

We can't argue the mechanisms at play, but of course, you can use these methods without the McMuffin breakfasts and avoid any negative health implications.

Weight loss isn't just calories in calories out, the source of food choices does matter when it comes to health, satiety and how you feel. While the McDonalds dieter doesn't share his energy levels, it's not much of a leap to suggest that a diet low in nutrients will affect your get up and go, and especially, your training efforts.

A diet consisting of mainly McDonald's will likely have a high saturated fat content. In a meta analysis of studies into the association between dietary fat intake and mortality from all-causes, it was found that 'diets high in saturated fat were associated with higher mortality from all-causes, CVD, and cancer. CVD, and cancer.'

In addition to this, a McDonalds diet will likely have a very low fibre content. The main sources of fibre are fruits, vegetables, cereals and whole-grain products. It is a key component to health, with a 2020 study remarking that 'much evidence supports an important role for dietary fibre intake as a contributor to overall metabolic health, through key pathways that include insulin sensitivity. There are clear associations between dietary fibre intake and multiple pathologies that include cardiovascular disease, colonic health, gut motility and risk for CRC.' Bottom line: missing out on this key ingredient in your diet, could potentially spell trouble.

If we can take anything away from this somewhat off the wall weight-loss technique, it would be the following fat loss tips:

And perhaps as an additional note, it's also probably best to avoid following fad diets on the TikTok 'for you' page.

Go here to see the original:
This 56-Year-Old Lost 21lbs in 21 Days on the 'McDonald's Diet' - Men's Health UK

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Your diet the foods and drinks you eat, not short-term restrictive programs can impact your heart disease risk. Evidence-based approaches to eating are used by dietitians and physicians to prevent and treat cardiovascular (heart) disease.

National Nutrition Month, with its 2023 theme of Unlock the Potential of Food, is an ideal opportunity to learn more about these approaches and adopt more heart-friendly behaviours.

The Canadian Cardiovascular Society (CCS) Clinical Practice Guidelines recommend three main dietary patterns for lowering heart disease risk: the Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH) and the Portfolio Diet.

The Mediterranean Diet is rich in colourful vegetables and fruits, whole grains, legumes, nuts, olive oil and seafood. Research studies have shown that this diet reduces risk of having a heart attack or stroke, even if you already have heart disease, and provides several other health benefits. Dietitians of Canada has created a resource that summarizes the details of this approach to eating.

The DASH Diet focuses on eating plenty of vegetables, fruit, low-fat dairy, whole grains and nuts, while limiting red and processed meats, foods with added sugar, and sodium. Originally developed to treat high blood pressure, this diet can also lower low-density lipoprotein cholesterol (LDL-C the unhealthy type of cholesterol) and provides several other health benefits. Heart & Stroke has several resources on this approach to eating.

The Portfolio Diet was originally developed in Canada to treat high cholesterol. It emphasises plant proteins (for example, soy and other legumes); nuts; viscous (or sticky) fibre sources such as oats, barley and psyllium; plant sterols; and healthy oils like olive oil, canola oil and avocado. Many research studies have shown that this diet can lower LDL-C, and provides several other health benefits. Research shows that even small additions of Portfolio Diet heart-healthy foods can make a difference; the more you consume of these recommended foods, the greater your reductions in LDL-C and heart disease risk. The Canadian Cardiovascular Society has an infographic on how to follow the Portfolio Diet.

A common theme among these three approaches to eating is that they are all considered plant-based, and small changes can make a difference in your overall heart disease risk. Plant based does not necessarily mean you have to be 100 per cent vegan or vegetarian to get their benefits. Plant-based diets can range from entirely vegan to diets that include small to moderate amounts of animal products.

Knowledge of healthy eating approaches is key, but behaviours unlock the power of food. Below are three strategies to use to apply the potential of food to promote heart health. They show that by combining the power of nutrition and psychology, you can improve your chances of making long-term changes.

You dont need to do this alone. We recommend requesting a referral from your physician (this helps with getting the appointment covered by your insurance) to work with a registered dietitian and/or psychologist (behaviourist) to co-create your own ways to unlock the potential of food.

Pick a goal youre 90 per cent sure you can succeed at, while creating a plan to meet larger and harder goals in the future. This approach will help you build confidence in your skills and give you valuable information about what does and does not work for you.

Research shows starting with 90 per cent goals makes it more likely we meet future goals. A 90 per cent goal could be swapping out animal protein for plant protein such as tofu or beans at lunch on Mondays (Meatless Mondays). Another example: use a meal delivery service that provides measured ingredients with plant-based recipes on Monday, Wednesday and Friday, so you can get some new ideas about how to incorporate more plants into your meals.

Pick a do instead goal or work with a registered dietitian to substitute healthier choices for your current foods and drinks. Avoid setting goals that may make you focus MORE on the foods youre trying to avoid (for example, stop eating sugar).

Instead, the substitution approach can include things like choosing lower-sodium soup or purchasing pre-cut vegetables with the aim of reducing your starch portion at meals by half. Canadas Food Guide, Diabetes Canada and Heart & Stroke recommend that half your plate be vegetables.

Connect your goal to something that deeply matters to you. While long-term outcomes (such as heart disease) may be the impetus for change, research shows that things that matter to us right now motivate us most. Picking personal and meaningful reasons for change will help with sustained change.

For example, choose to cook one meal that incorporates a vegetable with a close friend or family member, so you can share the experience and spend time together. This example may be rooted in the following values: kindness, relational values, cultural values, empathy, courage.

Research shows a key to changing diet is focusing on changing eating habits and food behaviours, one at a time. The support of a nutrition professional, such as a registered dietitian and/or a psychologist, can help you make informed choices and plans, tailored to your unique needs, situation, preferences, traditions, abilities and capacity.

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3 ways to unlock the power of food to promote heart health - The Conversation

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Special promotional content provided by Simmons Veterinary Clinic.

For those that missed this segment last month, Im a veterinarian and owner of Simmons Veterinary Clinic, a recent business school graduate, and a fellow Decaturite. Given the emerging and escalating Great Veterinary Shortage, some pet parents are finding it harder than ever to ask questions, let alone get answers from their veterinarian. While I certainly cant replace that relationship, Ill do my best to address some of your questions, ranging from the most pressing to the silly.

On to the questions.

Q: We adopted three cat brothers 16 years ago. Obviously, they are aging. One died earlier this year after a brief period of weight loss and digestive problems. He was not in pain. Nearly $1,000 in vet bills offered no solutions. He died naturally after continuing to weaken, again with no apparent pain. A second cat seems to follow with similar symptoms. When should we seek aid in dying if there is no pain, and he is peaceful? Jeanne L.

Dr. Chris: Jeanne, I am so glad you asked this question, as this process can be both challenging and heart-breaking. Frankly, we do not give this topic enough appreciation. And often that leaves pet parents feeling confused, pressured, and heavy with guilt.

Before I answer your question, Id like to point out some things. First, these assessments are not formulaic. There just isnt one single approach that applies to each pet.

Second, pain in animals is inherently subjective and can be super subtle, particularly in cats. Most pet parents can identify the obvious signs of pain: loud yowling, the inability to move, or dramatic sensitivity to touch. But what about a subtle, low-pitch groan when lying or standing? Or the inability to jump onto the bed? Or stiffness when walking about? These also usually indicate pain. The difference is that they develop slowly over time and can be easy to miss.

So, when should you talk to a veterinarian? The short answer is as soon as you are able. Veterinarians can be most helpful at the beginning stages because we can help rule out fixable problems and counsel you on what to expect during the end-of-life process.

Rule out fixable problems: Your pets quality of life may be suffering from a medical issue that can be addressed! For example, an older cat who is losing weight and/or has digestive problems may have Hyperthyroidism or Inflammatory Bowel Disease. Both of these diagnoses offer an excellent chance to a terrific quality of life with a simple workup and the addition of a medication or diet change.

What to expect: Not all medical problems can (or should) be addressed. But it can be immensely helpful to talk to a veterinarian about what to expect during the end-of-life process. We can help coach you how to assess your pets physical and emotional quality of life. And we can provide clarity by outlining the benefits of the peaceful transition we can provide through humane euthanasia. Its not easy on anybody involved. Nor should it be. But we are uniquely equipped to comfort you through this process.

And if you dont want to stress your pet by going to the veterinary clinic, there are wonderful mobile veterinary services that specialize in hospice and end-of-life care and guidance. Lap of Love is one such organization here in Atlanta, but there are a number of alternatives as well. If nothing else, Id strongly consider giving one of them a call for a consultation.

Ill leave my answer there, but there is so much more to say on this topic. So, please feel free to email me if you are struggling or would like some guidance

Q: I am overwhelmed by all the commercials and posts about dog food. Fresh, raw, kibble, versus whatever else I feel guilty all the time for giving my dog kibble, pedigree wet food, and pumpkin. What is the best general food? Hiraeth S.

Q: Am I causing my dog to have a shortened life span by feeding Purina or pedigree vs something else? Tiffany E.

Ah, the age-old existential dog food question! Thanks for asking this, Hiraeth and Tiffany because this topic is definitely on the minds of many pet parents.

The marketing surrounding dog food has really blown up in the last decade or so. There are an overwhelming number of options out there! And the discourse on their efficacy and impact on pet health can be polarizing and dramatic.

My advice is this: 1) Avoid any/all raw food and grain-free diets; 2) Stick with a science-backed and reputable brand; and 3) Dont sweat this choice too much.

Why no raw food? There are a couple of big reasons. First, raw food diets pose the same gastrointestinal pathogen risks to dogs as they do to humans. Salmonellosis, for example, is a possibility. Feeding a processed or cooked diet essentially eliminates that risk and provides the same benefits. Second, that risk can be extended to you or your family because those pathogens can linger in an animals mouth. So, its only a matter of time before they end up on you (unless your pup somehow doesnt give you any doggie kisses ).

Why no grain-free? Back in 2018/2019, the FDA warned about a link between grain-free diets and a potentially fatal heart condition (canine dilated cardiomyopathy). In particular, this was found in diets with a high proportion of peas, lentils, and other legume seeds. And theres no known benefit of removing grains. So, theres no need to take this risk!

Why stick with a science-backed brand? They can point to some research backing their product. Thats all. Nothing too complicated here! My favorite brand is Royal Canin because they make diets specific for certain dog breeds and their prescription diets work great. For those wanting a fancier, home-cooked style brand, Id look at Farmers Dog since their recipes are backed by board-certified veterinary nutritionists.

Why not sweat the diet choice too much? Well, it often doesnt make that big of an impact. Is it an important component of your pups health? Yes! Is it dangerous to feed any particular type of diet? Not really! I already mentioned raw food and grain-free diets, but I should add that there are many dogs on those diets that are doing great. And food allergies can occur, but are exceptionally rare. So, be intentional in choosing a diet, but dont let it weigh on your soul!

TL;DR: Diet is an important part of your pets health, and you should avoid certain types (raw, grain-free). But, nutrition is a complex science with fairly limited research. And its generally not that big of a deal, so dont beat yourself up over it

Q: Whats the deal with Canine Flu? Jackie H.

Hey Jackie! Canine Influenza Virus (CIV) is a highly contagious virus similar to the human flu that many of us have experienced. There are two primary types that can infect dogs (H3N8 and H3N2). Neither appears to infect humans (thank goodness ).

Symptoms typically include fever, coughing, sneezing, runny nose, watery eyes, lethargy, and loss of appetite. But fortunately, many show no signs at all, and nearly all recover within a week or two. That said, the puppies, elderly doggos, and immunocompromised (those receiving chemotherapy) are at a much higher risk for severe illness, notably pneumonia which would likely require intensive care at a veterinary hospital.

So, what should we do about it? Well, if your pup is high risk or a social butterfly that frequents the dog park, daycare, or the groomer, then the best thing you can do is get them vaccinated with a bivalent CIV vaccine as it is safe and dramatically reduces the chance of severe illness.

Want even more info? Consider reading this helpful FAQ from the Washington Post.

Rapid Fire Q&A time!

Q: Seasonal allergy solutions? My pups are sneezing just as much as I am from all this pollen! Michelle H.

Though it doesnt work great for itchy skin in pets, Zyrtec (Cetirizine) is a great option for reducing inhalant allergies! Please contact your veterinarian for dosing instructions. You can also look into adding a HEPA Air Purifier to your home, such as this one.

Q: How much experience do most vets have with more exotic animals (lizards, etc)? Is it worth taking them to a regular, non-exotic vet? Lauren E.

So glad you asked this! Bluntly speaking, most veterinarians receive very little, if any, training in exotic animals. So, I recommend seeking out veterinary hospitals that advertise that they specialize in exotic animals, such as For Pets Sake.

Thats all for today! Keep the questions coming! And please check out simmons.vet for more information about Simmons Veterinary Clinic

Dr. Chris

Link:
Ask the Vet: How do I know when it's time to say goodbye? - Decaturish.com

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How to have a healthy gut

Its a huge organ that gives us the energy to live, grow and repair. But how does it work and how do you keep it healthy? Our science editor unravels its astonishing job

The gut, or gastrointestinal system, is the long and winding route that food and drink takes through the body. It ensures that all the beneficial nutrients are absorbed and used for energy, growth and repair. You can think of it as a number of hollow organs connected by a tube which starts at the mouth and ends at the anus. Once food has been swallowed, the oesophagus delivers it to the stomach. It then goes through the small and large intestines before waste the material the body cannot use is expelled as a stool. Solid organs help along the way: the liver, pancreas and gall bladder. The entire digestive tract is about 5m long in a typical adult, with the small intestine making up two-thirds, but there is plenty of variation between people. Spread the whole lot out, and the surface area of the gut that comes into contact with food is about 32m2. Thats about half the size of a badminton court.

The gut is built for digestion: the breaking down of food and drink into nutrients that can be absorbed into the bloodstream. Chewing food turns it into smaller lumps for the gut to digest, a process helped by saliva. Saliva contains enzymes that break down starches and fats in food before it reaches the stomach.

Food is moved through the digestive tract by peristalsis, where the gut walls squeeze behind the contents, much as toothpaste is squeezed from a tube. Once swallowed, food is pushed down into the stomach, which releases strong acids and enzymes to break the food down further. This produces a thick fluid called chyme which is slowly released into the small intestine.

Nearly all of the nutrients the body absorbs from carbohydrates and vitamins to fats, proteins and minerals are absorbed in the small intestine. Here, the solid organs lend a hand. Small ducts from the pancreas deliver digestive juice that helps break down carbohydrates, fats and proteins. Another digestive juice called bile is made by the liver and either fed into the small intestine or stored in the gall bladder to use later. Bacteria in the small intestine also get involved, releasing enzymes that help with digestion. Once in the bloodstream, nutrients are circulated around the body, where they are used and stored by the tissues and organs.

Once the small intestine has absorbed all the nutrients it can, the large intestine takes on the waste. Peristalsis moves it through the colon, where water is removed to produce a stool made up of undigested food material and bacteria. It takes six to eight hours for food to pass through the stomach and small intestine, and a further 36 hours to move through the colon. At the end of the large intestine is the rectum, which stores stools until they are passed in a bowel movement.

From mouth to anus, the human gut is lined with more than 100m nerve cells that make up the enteric nervous system. This dense collection of nerves can send messages back and forth to the brain. Signals are exchanged along the left and right vagus nerves, which run from the brain down the corresponding side of the body to the large intestine. The nerves play a crucial role in healthy digestion, mucus and saliva production, immune responses, taste and bladder control, not to mention heart rate, blood pressure, breathing, mood and speech.

Given the guts role, its not surprising that doctors recommend a healthy diet for a healthy gut. That means fruit and vegetables every day, cutting back on sugary and fatty foods, and choosing poultry or fish over red meat. Dr Megan Rossi, a registered dietitian and research fellow at Kings College London, recommends eating 30 different plant foods each week. If that sounds a bit much, bear in mind that it includes fruit and veg, wholegrains, legumes, nuts and seeds. Hitting the target could be as easy as sprinkling mixed seeds on your breakfast in the morning.

Some foods are obviously healthier than others and, although theres no formal designation, dozens are often described as superfoods. The label means they are particularly rich in healthy nutrients, such as vitamins, minerals and antioxidants, though some are also high in fibre, healthy unsaturated fats and flavonoids. The latter include plant compounds such as apigenin, found in parsley, chamomile and celery, which has anti-inflammatory and anti-cancer properties. Dark, leafy greens such as spinach and kale, berries, avocados, cinnamon, root vegetables, garlic, ginger, green tea, lentils and salmon are regarded as superfoods, but its not always easy to establish the health benefits of particular foods: most studies test specific constituents on cells in petri dishes or in mice.

Adults in the UK are advised to eat 30g of fibre a day but typically consume only 20g. A high-fibre diet can help digestion and prevent constipation, and is linked to lower risk of heart disease, type 2 diabetes and colorectal cancer. Fibre should come from a variety of sources, including fruit and veg, beans, nuts, seeds, oats, wholemeal bread and pasta and brown rice. It is important to drink enough water, too, which helps food pass through the digestive system. Too little can lead to dehydration, a common cause of constipation.

Physical activity, such as a walk after dinner, also helps with digestion. Moving around and letting gravity do its thing helps food to move through the gastrointestinal tract. A healthy gut has benefits far beyond the intestines themselves. A wealth of research is coming together to highlight that gut health is central to the health of every other element of the body, says Rossi.

Your gut has many ways of telling you when it isnt healthy. Infections such as gastroenteritis can cause stomach pain, vomiting and diarrhoea. Lactose intolerance an inability to digest a form of sugar found in milk and other dairy products can leave you feeling bloated. Coeliac disease, when gluten causes the immune system to attack the gut, can trigger abdominal pain and indigestion. So an absence of pain and bloating are starters for good gut health. Bowel movements are a decent indicator, too: these should be regular and pain-free and shouldnt involve too much pushing. The ideal stool is a medium-to-dark-brown sausage shape that has a soft-to-firm consistency. Healthy ones tend to sink and dont stick to the toilet bowl. Floating stools are less dense, usually because they contain more gas or fat. High-fibre diets can lead to more gas in stools, as its released when bacteria in the colon go to work on the material. If you are eating more fat than usual, any excess that cant be digested could make your stools float. But fatty stools can also signify problems with absorption in the gut or an inflamed pancreas (pancreatitis).

A whole host of conditions affect the gut from indigestion, heartburn and diarrhoea to constipation, irritable bowel syndrome and cancer. Indigestion happens when stomach acid irritates the stomach lining, or a raw patch of the stomach wall, such as an ulcer. Heartburn is similar: the burning feeling in the chest is caused by stomach acid flowing back up the oesophagus. Its often a sign that the band of muscle at the bottom of the oesophagus isnt working properly. When heartburn happens regularly its called gastro-oesophageal reflux disease, or Gord. Some foods such as chillies, onions, garlic, tomatoes and citrus fruits can trigger heartburn, as can certain drinks, such as tea, coffee and fizzy drinks. Reducing stress and anxiety can help.

Constipation and diarrhoea are extremely common gut health problems. Constipation generally means having fewer than three bowel movements a week, and finding it difficult to pass stools. Often, constipation is the result of eating too little fibre, not drinking enough fluids, and not being physically active, but sometimes there is no obvious cause. Diarrhoea when the stools become loose and watery is often caused by bacterial, viral or parasitic infections in the gut.

Irritable bowel syndrome is still something of a medical mystery. The causes are unclear, but the condition can develop after severe diarrhoea-causing infections. Studies suggest that changes in gut microbes and early life stress play a role, too.

More serious diseases also affect the digestive system. Doctors estimate there are about 5m new gastrointestinal cancers each year, accounting for about a quarter of new cancers worldwide. Eating red meat, including beef, lamb and pork, and processed meats, such as sausages, bacon and salami, raise the risk of bowel cancer by an estimated 13%. Nearly a third of bowel cancers are linked to eating too little fibre, 11% to obesity and about 7% to smoking, according to Cancer Research UK.

In the UK, an estimated two million people have a diagnosed food allergy. Peanut and tree-nut allergies were uncommon before the 1990s, but have risen to affect between 0.5% to 2.5% of children. The range of foods people are allergic to has expanded, too. According to a 2007 study by St Georges, University of London, UK hospital admissions for anaphylaxis due to food allergies rose sevenfold, from 16 to 107 per million children, between 1990 and 2004. What is driving the rise is unknown. One theory is that babies and infants are not as exposed to microbes that help train the immune system as much as they were in the past. Another suggests that at-risk babies those with severe eczema, for example have foods such as peanuts introduced into their diet too late, preventing them from building tolerance in their first year.

At least 1% of the UK population has coeliac disease. The real figure is probably much higher because mild cases can go undiagnosed or are misdiagnosed. The autoimmune disorder affects genetically susceptible people and often runs in families. It happens when the immune system mistakes gliadin, a component of gluten found in cereals such as wheat, barley and rye, for a threat. The immune system responds by releasing antibodies that inflame the gut. This flattens down the hair-like fronds called villi, which line the small intestine in their millions, impairing their ability to absorb nutrients. Coeliac disease causes symptoms ranging from weight loss and fatigue to diarrhoea, abdominal pain and bloating. Cases have risen in the UK in recent decades, with researchers noting a four-fold increase between 1990 and 2011, but they suspect this is down to better diagnoses, rather than the condition becoming more common.

Inflammatory bowel disease, IBD, is also common. The two most prevalent forms are Crohns disease, which can affect any part of the digestive system, and ulcerative colitis, which affects only the colon. Both involve long-term inflammation, but their root causes are unclear. The UK has some of the highest rates of IBD in the world, but estimates vary a lot, partly because of ambiguous diagnoses. As a long-term but rarely fatal disease, the total number of people with IBD in the UK population is rising, with a 2021 study in BMC Gastroenterology finding a 34% rise in prevalence in the decade to 2016. According to a 2020 report in BMJ Open, which looked at IBD in the UK between 2000 and 2018, new diagnoses were stable in children under 10, stable or falling in adults, but rising in 10- to 16-year-olds. This could be down to earlier diagnosis people who are diagnosed with IBD at 15 are not diagnosed again at 40 but if it reflects a surge in disease, this is of great concern, the authors warn.

Trillions of microbes, comprising thousands of species of bacteria, fungi, viruses and parasites, live inside the human gut. Most are symbiotic, meaning both the human and the microbe do well from them being there, but some can raise the risk of disease, or ramp up levels of toxins if exposed to a poor diet. As with most communities, the good tend to outnumber the bad and keep them in check, but the balance can be thrown out by diet, infections or a long course of antibiotics. This can cause the bad bacteria to proliferate, increasing the risk of diseases such as IBD, IBS, obesity and colon cancer.

In recent years, this mass of microbes, and its role in human health, has become one of the hottest topics in medicine. As a collective, they help to break down food and support digestion. Some gut bugs synthesise vitamins we struggle to obtain from our diets. In the large intestine, bugs ferment indigestible fibres, producing short chain fatty acids that reinforce the gut wall, possibly preventing certain cancers and bowel conditions.

Absolutely. The microbiome is thought to affect virtually every aspect of human health. Compounds that are either produced by the bugs, or released when they degrade food, help regulate hormones, metabolism and immunity. Beyond their impact on diseases, these can affect anxiety, mood, cognition and pain. Hundreds of clinical trials are now either planned or under way to investigate what role the gut microbiome plays in a whole host of issues including the brain development of babies, autism, obesity, diabetes, coronary artery disease, gastric cancer, arthritis, Parkinsons, Alzheimers, depression, mood disorders, anxiety, anorexia nervosa, pain and sleep quality. Theres even evidence to suggest the microbiome can boost motivation in exercise.

A healthy microbiome is a diverse microbiome. Dr Karen Scott, a microbiologist at the University of Aberdeen, says diversity helps to maintain a balanced microbiome. It allows you to degrade all types of food and release the full variety of products, all of which are useful in different ways, she says. One way to feed the good bugs is to eat prebiotics. This is indigestible fibre that reaches the large intestine intact. It acts as a food source for the microbes, which metabolise and ferment the material. The process produces byproducts that are healthy for the gut. The usual suspects fruit, veg, legumes and grains are good sources of prebiotic fibre. If you are eating 30-plus plant foods per week, you are going to be getting enough prebiotics, says Rossi.

Prebiotics should not be confused with probiotics. Probiotics are live bacteria found in certain yoghurts and other fermented foods, such as kimchi, sauerkraut, kefir and kombucha. These good bacteria may help to maintain a healthy, diverse population of gut microbes, but the science is unclear on whether they prevent many health problems. There is some evidence that certain probiotics can ease irritable bowel syndrome, for example, but none that they help with eczema. Frequent reviews of the evidence by the Cochrane collaboration find that many studies are too weak to draw conclusions from, or that probiotics have little or no effect, though they may help prevent common colds and other upper respiratory tract infections. For someone who is healthy, prebiotics are the way to go, because they feed the bacteria that are already there, says Scott. Probiotics have had a lot of bad press, with people saying they dont work, but people forget that bacteria are not all the same. You need to use a specific probiotic for a specific purpose. It has to be the right one that has been tried and tested.

Consuming a lot of fast food, sugar, processed foods and alcohol is bad for the microbiome. In 2021, researchers linked the western diet, rich in processed food and animal-derived products, along with alcohol and sugar, to microbiomes that drive inflammation. Further work has shown that alcohol can disrupt the balance between good and bad bacteria, leading to an overgrowth of harmful microbes that release toxins.

In one remarkable 2015 study, researchers invited African American and rural African volunteers to swap diets for two weeks. The rural Africans, who were used to a diet rich in beans and vegetables, fared worse on the US diet, which was rich in fat and animal protein, but low on dietary fibre. Their metabolism switched to that seen in diabetes and their risk of colon cancer rose. The African Americans did better out of the deal: they had less inflamed colons and their biomarkers for cancer dropped. The only negative was a ramping up of flatulence. The beneficial effect of the rural African diet was attributed to microbes that break down fermentable fibre in the colon to produce butyrate, known for its anti-inflammatory and anti-cancer effects. Prof Jeremy Nicholson, an author on the study at Imperial College London, said it was startling how profoundly the microbes, metabolism and cancer risk changed in just two weeks.

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What makes a diet effective and easy for one person, might not be the same for you.

So, its essential to consider individual factorssuch as your budget, personal taste and comfort level with cookingand work with a medical doctor or registered dietitian when searching for the easiest diet to lose weight.

Here are a few things to consider when deciding on an effective diet for you, according to experts:

Focusing on foods that can be increased on a particular diet, rather than focusing on which foods have to be removed, can help with overall weight loss, explains Matthew Landry, Ph.D., a registered dietitian nutritionist and a postdoctoral research fellow at the Stanford Prevention Research Center.

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A positive approach to dieting is to focus on achieving full body health and flexibility in food choices, as opposed to just weight loss. This translates to wanting to see improvements in wellness that extend beyond just the number on the scale. After all, as research continues to show, there is no one right way to lose weight, and there is no one right diet for weight loss.

Healthy weight loss isnt about being the thinnest you can beits about being the best you can be, says Samantha Cassetty, M.S., a registered dietitian and wellness expert.

The goals with any eating plan, explains Cassetty, should be to feel more energetic, sleep better, have improved digestion and have markers of health, like cholesterol levels, within normal rangeswhile maintaining a sustainable weight that allows you to socialize and take pleasure in food. Going into a diet with this mindset could also make it easier to stick with it in the long-term.

The five eating plans outlined below have been shown to help facilitate these whole-health goals for many people, as well as support weight loss in some cases; making them easier diets to follow for the long-term.

What is it? The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish, according to Dr. Landry.

Why is it easy? The wide array of acceptable foods on this diet make it easy to adapt to personal needs and incorporate a variety of different foods. If youre unsure where to start with trying a new diet, the Mediterranean diet could be a good option, says Dr. Landry.

What does science say? The Mediterranean diet has the most hard evidence in terms of being best, in terms of reducing morbidity and mortality as it relates to cardiovascular disease, suggests Dr. Stanford. Additionally, out of 65 studies included in a recent review paper, the 11 studies that looked at the Mediterranean diet showed a strong and consistent benefit of being better for long-term metabolic health and weight loss than other well known diets.

What is it? The flexitarian diet is essentially a vegetarian diet that allows for occasional meat consumption, according to Catherine Champagne, Ph.D., a registered dietitian nutritionist and professor at Pennington Biomedical Research Center.

Why is it easy? You dont have to eliminate meat completely. If you like animal protein, you can still enjoy a burger, pork chop or chicken breast. But, this pattern emphasizes putting plant-based foods at the center of the plate.

What does science say? This eating plan is not necessarily designed for weight loss. Studies suggest there may be some small effects on improving body weight and metabolic health. However, research in the European Journal of Nutrition found Nordic adults who followed a flexitarian style eating pattern for 12 months had vitamin B12 and iodine deficiencies, possibly due to a lack of animal protein, so followers of this diet should be sure to occasionally check in with their doctor or dietitian. Other researchers point to this style of eating as important for supporting the health of your body and the planet.

What is it? For people with hypertension [high blood pressure], the DASH diet is often recommended, says Anne Thorndike, M.D., chair of the American Heart Associations Nutrition Committee. Weight loss is not the goal with this diet, as its mainly intended to limit sodium intake through food choice for improved cardiovascular health. Vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts, are all part of the DASH Diet.

Why is it easy? The DASH diet is similar to the Mediterranean diet but gives more concrete recommendations and advice on actual amounts and limits on types of foods consumed, adds Dr. Landry. This can make it easier to follow for some people.

What does science say? There are a number of studies that show the DASH diet lowers blood pressure, helps people lose weight and reduces the risk of type 2 diabetes and heart disease, according to the National Institutes of Health.

What is it? WW is a commercial diet program that involves learning a point system linked with foods. So no foods are restrictedyou just have to stay within your daily points. This diet is intended for weight loss, notes Dr. Champagne.

Why is it easy? WW can be easy for some people in that overall, no foods are off limits. Additionally, WW is unique in that theres a strong emphasis on emotional support, which tends to lead to higher compliance, notes Dr. Landry.

What does science say? A recent randomized clinical trial in JAMA Network Open supported by WW suggests that 373 adults across three countries found that following WW resulted in significant weight loss over 12 months compared to a do-it-yourself approach that included t other eating plans (e.g., low fat, low carb, vegan and the Mediterranean diet). WW may also be one of the most cost-effective, non-surgical options for weight management, according to recent research sponsored by WW.

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What is it? As is in the name, low-carb diets limit carbohydrate-containing foods and beverages, usually in the pursuit of weight loss. Low-carb diets may not be appropriate for everyone, including those with high cholesterol or people with diabetes.

Why is it easy? A low-carb diet may be helpful if you enjoy eating meat, are trying to eat more fresh fruits, vegetables, legumes, seeds, nuts or whole grains, and have a hard time restricting fat in your diet.

What does science say? This diet may lead to quicker weight loss. Dr. Champagne notes that while this diet has been studied for its weight loss benefits, there is a lack of robust research analyzing the long term-effects on health.

Across just about all of these diets, more long-term (e.g., greater than one year) and high-quality (e.g., randomized clinical trials) studies need to be done in more diverse populations and research settings.

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A high blood caffeine level might curb the amount of body fat a person carries and their risk of type 2 diabetes, suggests research published in the open access journal BMJ Medicine.

In light of their findings, the potential role of calorie-free caffeinated drinks for lowering the risks of obesity and type 2 diabetes is probably now worth exploring, say the researchers.

Previously published research indicates that drinking three to five cups of coffee daily a rich source of caffeine is associated with a lower risk of type 2 diabetes and cardiovascular (heart) disease, note the researchers.

An average cup of coffee contains around 70-150 milligrammes of caffeine.

But most of the published research to date have been observational studies, which cant reliably establish causal effects, because of the other potentially-influential factors involved, point out the researchers.

Whats more, its difficult to disentangle any specific effects of caffeine from the other compounds included in caffeinated drinks and foods, they add.

To try and overcome these issues, the researchers used Mendelian randomisation to find out what effect higher blood caffeine levels have on body fat and the long-term risks of type 2 diabetes and major cardiovascular diseases.

The latter diseases included coronary artery disease, stroke, heart failure and irregular heart rhythm (atrial fibrillation).

Mendelian randomisation is a technique that uses genetic variants as proxies for a particular risk factor in this case, caffeine levels in blood to obtain genetic evidence in support of a particular outcome.

In this study, those outcomes were weight (as measured through body mass index, or BMI) and type 2 diabetes risk.

The researchers looked at the role of two common genetic variants of the CYP1A2 and AHR genes in nearly 10,000 people of predominantly European ancestry, who were taking part in six long-term studies.

The CYP1A2 and AHR genes are associated with the speed of caffeine metabolism in the body.

People who carry genetic variants associated with slower caffeine metabolism drink, on average, less coffee, yet have higher levels of caffeine in their blood, compared to people who metabolise it quickly.

Do note that your coffee has to be calorie-free, so no added sugar or creamer allowed. Marco Verch/Flickr

The results of the analysis showed that higher genetically-predicted blood caffeine levels were associated with lower weight (BMI) and body fat.

Higher genetically-predicted blood caffeine levels were also associated with a lower risk of type 2 diabetes.

The researchers then used Mendelian randomisation to further explore the extent to which any effect of caffeine on type 2 diabetes risk might principally be driven by the concurrent weight loss.

The results showed that weight loss drove nearly half (43%) of the effect of caffeine on type 2 diabetes risk.

No strong associations emerged between genetically-predicted blood caffeine levels and the risk of any of the studied cardiovascular disease outcomes.

The researchers acknowledge various limitations to their findings, including the use of only two genetic variants and the inclusion of only people of European ancestry.

But caffeine is known to boost metabolism, increase fat burning and reduce appetite, they explain.

And a daily intake of 100mg has been estimated to increase energy expenditure by around 100 calories a day, which could consequently lower the risk of developing obesity.

Our Mendelian randomisation finding suggests that caffeine might, at least in part, explain the inverse association between coffee consumption and risk of type 2 diabetes, write the researchers.

Randomised controlled trials are warranted to assess whether non-caloric, caffeine-containing beverages might play a role in reducing the risk of obesity and type 2 diabetes, they conclude.

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If you're trying to lose weight with intermittent fasting, common mistakes like eating junk food can leave you feeling deprived and stall your progress. Crystal Cox/Business Insider

Intermittent fasting can be a powerful tool to help you burn fat and lose weight while feeling less hungry, but you're probably doing it wrong, according to a weight-loss researcher.

To get the most out of fasting, pay attention to what you're eating first, saidDr. Paul Arciero, health professor at Skidmore college and author of The Protein Pacing Diet.

His research has designed a specific fasting routine, and evidence suggests it can help people burn fat faster than calorie counting alone. The findings werepublished December 2022 in the journal Obesity.

"We have data to show it's not about the total number of calories we consume. Now it comes down to the quality of the nutritional intake and the patterning," he told Insider.

By adding more protein and fiber, timing your meals right, and cutting back on sugar, you can see better results and fewer side effects from fasting, Arciero said.

Before you can even think about intermittent fasting, it's important to followsome basic habits of healthy eating already, according to Arciero.

"If they have a poor diet going into it, it's not going to serve them well," he said.

Create a habit of protein pacing eating enough protein and including multiplesources of protein throughout the day for a few weeks before you attempt fasting, Arciero recommends.

Otherwise, any unhealthy habits you have will offset the benefits of fasting, like better blood sugar control, since you're likely to go right back to eating junk food when the fast ends.

The biggest mistake most people make with intermittent fasting is thinking they can eat anything, as long as they stick to the fasting window, Arciero said.

This can lead to cycles of deprivation and bingeing which canbe counterproductive to health, according to Arciero.

"It's a disordered eating pathology. Why would we ever want to highlight that as helpful?" he said.

Instead, you should aim to get more fiber and protein into your snacks and meals both of which can help you feel full and support a healthy digestion. It's also important to cut back on sugar, especially added sugar, Arciero said, because too much of it can disrupt your metabolic health, the opposite of your goal while fasting.

Arciero's research found people had better results from intermittent fasting if they ate high-protein meals at least four times during their eating period.

Previous studies suggest protein can help you feel more satisfied after eating and may even help youburn more calories, since it takes more energy to digest protein compared to other nutrients like carbs or fat.

It's also a crucial nutrient for maintaining muscle, which is important for a healthy metabolism. Some fasting diets have been linked to a higher risk of muscle loss, so the additional protein may help.

It's a misconception that you can't consume anything during a fast. You can get the benefits of fasting while having a small amount of calories from coffee, tea, and beverages that contain electrolytes, Arciero said.

His fasting group in the study ate around 400 calories a day, split into small portions of high-fiber and high-protein supplements every four hours. However, they stuck to very specific foods like bone broth, low-glycemic protein crackers, and tiny portions of nuts and seeds sneaking a handful of potato chips or bite of ice cream doesn't count as fasting.

"We don't allow nibbling," Arciero said.

Other advocates of fasting say you can enjoy bone broth and Bulletproof coffee, or other low-carb options that can help youavoid spiking your blood sugarto maintain the fast.

A striking result of Arciero's research was that people who had the best results while fasting were also less hungry something that was initially a surprise, but has been the consistent result in his otherstudies.

The combination of protein, fiber, and timing in the study is "very unique," he said, and more research could help us better understand how it can support the benefits of fasting.

"People think that the only way to reduce the hunger signal in our brain is to flood it with energy, and nothing could be further from scientific truth," he said.

Along with debunking the idea that you have to deprive yourself to fast, Arciero also noted the benefits go far beyond fat-burning, and can help with longevity, lower risk of illness, and overall wellbeing.

"We're really focused on the health and performance benefits," Arciero said."The side effect, as we call it, is weight loss. In our work, it's just a wonderful icing on the cake."

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According to Times of India, the winter is the most common season to pack on the pounds and the summer is the most likely one to shed them. This could be due to the fact that the colder temperatures inhibit produce growth, which ultimately impacts our diets, or because the shorter days cause us to be less active. Regardless, if your clothes feel a bit tighter right now than normal, youre not alone. If youre aiming to lose a few pounds, then read the not-so-groundbreaking (but also not-so-obvious) tips below.

Dont make your goals harder than they need to be. Instead, be your own ally and get rid of tempting sugary snacks or junk food around the house. Out of sight, out of mind!

If youre an avid coffee drinker, altering your go-to morning brew could help you shed a few pounds. Consider swapping out sugar and flavored creamers for milk or other unsweetened dairy-free alternatives. Or drink it black!

The breakfast is the most important meal of the day mantra is more than just a saying, its a fact. According to WebMD, eating breakfast within 30 minutes of waking up will help kickstart your metabolism, which will help you burn calories throughout the day. Its important to choose high-protein breakfast options like Greek yogurt, overnight oats, or steak and eggs to provide your body with the energy and nutrients that it needs.

Snacking, or eating between meals, is known to cause weight gain because its added calories that will throw off your appetite and eating schedule. Sometimes a snack is necessary, but oftentimes, we reach for snacks out of boredom, stress, or some other motive aside from hunger.

According to Harvard Medical School, late-night eating can lead to weight gain because our bodies produce less leptin, a hormone that controls satiety, in the later hours of the day. Research also found that our bodies cannot burn calories as quickly at night and will store extra calories as fat instead of as usable energy. Refrain from having that midnight snack and instead save your appetite for the morning!

While delicious, wine is not the best alcoholic drink option if youre trying to lose weight. This is because its high in sugar and calories. According to the Cleveland Clinic, a 5-ounce glass of wine is 125 calories. Try a tequila and tonic instead, and you may just see a lower number on your scale.

Everything is okay in moderation, but bread and buns are high-carb foods that offer very little nutritional value. Reducing your intake of these types of foods will help you lose weight. Replace your bun with a lettuce wrap the next time youre making a sandwich, taco, or burger, or try a whole grain option instead.

Planning what to eat for each meal will help you combat cravings and snacking throughout the day because you have an idea of when and what youll eat next. Better yet, if you meal prep, youre much less likely to impulsively order takeout or stray from your plan because your food is already there, ready to eat. Meal prepping also requires you to box up specified quantities and could help you avoid overeating.

It may not be what youre eating, but how much youre eating. Consider cutting your portions down, especially when you go out to restaurants. If you find yourself asking for a to-go box more often than not, thats a sign that youre eating the proper amount. You could even ask for the to-go box when you first get your food and set some aside for later so youre not tempted to overindulge.

This could be a challenging one, especially if you have food-loving friends. But it is possible to have a date night or girls night without having food be the main event. Some ideas include watching a movie, going to a workout class, shopping, listening to live music, or taking a walk.

This one may come as a shock, but research has shown that a lack of sleep can cause increased appetite in many individuals, and those who get less sleep are more likely to eat high-carb and high-sugar foods. Staying awake later or longer than your body can handle may lead to an imbalance in your circadian rhythm which can affect metabolism as well. Make sure youre getting proper sleep so that your appetite and metabolism stay unharmed.

Another unlikely hack to help you lose weight is to drink lots of water. Staying hydrated will help you burn more calories and may even suppress your hunger. Of course, youre going to have to do a lot more than just drink a lot of water to lose some weight, but its a good trick to keep in mind.

You dont have to ban sugar and carbs from your diet or spend hours in the gym each day in order to lose weight. Restricting yourself will only lead to more intense cravings and higher burnout rates as well as a possible dip in your mental health. These 12 simple tips will work wonders for your weight goals. But the key to success is consistency. Be patient, and know that your body will not transform overnight.

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Modified Mar 20, 2023 06:15 IST

Arnold Schwarzenegger, a seven-time Mr. Olympia Champion, retired from competitive bodybuilding ages ago. However, his love for health and fitness has not depleted an inch. He started a daily newsletter called The Pump Daily and has been sharing facts and tips related to fitness.

In the most recent edition of Schwarzenegger's newsletter, he shared some secret 'fat loss hacks' and wrote:

Schwarzenegger started off by explaining what 'rucking' is.

Later on, the celebrated bodybuilder-turned-actor-turned-politician shared a research fact from South Carolina. This explained how 'rucking' can make you lose weight faster than walking.

Arnold Schwarzenegger added that it's doesn't just burn the extra calories but also helps in weight loss:

The legendary former bodybuilder also mentioned the link that scientists are finding between rucking and the production of 'leptin'.

Additionally. Arnold Schwarzenegger also shared a 'Q&A' that he recently conducted. He answered a few of the questions that fans asked. One fan asked what playlist he listened to while working out.

Arnold replied to the question by stating:

The Austrian Oak also added that he listens to whatever the gym plays while working out.

The Terminator star may have turned 75, but he has not stopped motivating fans across the world.

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"If you're trying to lose fat..." - Arnold Schwarzenegger shares 'fat loss hacks' in his daily newsletter - Sportskeeda

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The sun is shining bright outside and we are making multiple rounds to our refrigerator to grab chilled water, drinks and desserts to beat the heat. Wait, do you also spot the new supply of bright summer fruits sitting pretty on the shelves? Grab them too. Summer fruits like watermelon and muskmelon are high in water content, which hydrates and refreshes you. Here, we are going to introduce you to a special watermelon shake, which is not just cooling, but also great for weight loss! What's more? This drink will also get you clear and glowing skin.

Also Read:Weight Loss: Is Exercise More Important Than Diet? Expert Reveals

"Because 90% of a watermelon's weight is water, it's one of the best fruits to eat if you're trying to lose weight. A 100-gram serving contains only 30 calories. It's also a great source of an amino acid called arginine, which has been shown to help burn fat quickly, reveals dietitian Shikha Kumari in a post on her Instagram page 'dietitian_shikha_kumari'. She also reveals that watermelon contains vitamins A and C, which are great for skin as well as hair health. "Vitamin C helps your body make collagen, a protein that keeps your skin supple and also your hair strong," she adds.

In the same post, Shikha Kumari shared the recipe for the watermelon shake that she claimed to be ideal for summer weight loss and to get glowing skin. The 3-ingredient watermelon shake is refreshing, hydrating and fabulous for breakfast or a post-workout snack.

Also Read:Summer Special: 5 Cucumber Recipes Under 15 minutes To Beat The Heat

To make this hydrating drink, cut the watermelon into cubes and put two cups of cubed watermelon in a blender, along with coconut water, a bunch of mint leaves, and black salt to season it. Pulse and blend till you get a well-blended and smooth drink. Add ice cubes if you want to and serve right after it's made.

This watermelon shake is perfect for the summer season. It cools you down, hydrates you, and satisfies your hunger. The bonus is quick weight loss and beautiful skin. And it's not just this one recipe you should add to your diet, we have more such summer drinks recipes that are known to aid weight loss. Click here to get recipes.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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