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LOSING weight can be quite tricky with so many diets and plans available in recent times. While many studies show that working out and exercising regularly can help in losing weight, consuming healthy food items can go a long way in aiding weight loss. Eating foods rich in fiber, vitamins, minerals, calcium, and folate, and low in calories helps shed those extra kilos without any negative effects on your body. Therefore, we bring you some healthy food combinations that are ideal and can be a great option for losing extra kilos.

1. Potatoes With Pepper

Though there are many claims regarding potatoes being a source of fat and leading to weight gain. Whereas, several studies state that potatoes can be a great addition to your weight loss diet. They are rich in fiber which helps in a better digestion process. Also, consuming fiber-rich foods like potatoes promotes gut health and significantly prevents obesity, heart disease, and type 2 diabetes. Interestingly, pepper is also a weight loss-friendly herb and helps in losing extra kilos quickly. Peppers can boost metabolism by four to five percent per day, potentially making fat-burning and belly fat loss easier.

2. Chana With Sauce

Due to its high fiber, protein content, and low calories, chana can be a portion of great food for weight loss. Chana is enriched with folate, minerals, fatty acids, and more nutrients which can promote a healthy and fit body.

3. Coffee With Cinnamon

This food combination is especially great for losing tummy or belly fat. According to the Healthy Journal, the amalgamation of caffeine and antioxidants in cinnamon can help in boosting the weight loss process by improving the metabolic rate. Cinnamon is known to be a great appetite suppressant and can aid in weight loss. Health experts suggest adding a pinch of cinnamon to your regular coffee for significant and quick weight loss.

4. Rice With Peas

Several research studies show that brown rice may help lose weight and keep obesity at bay. This is because it helps in better bowel movement, leading to an excellent intestinal environment. As a result, it helps reduce the risk of obesity while keeping you healthy. Whereas, peas are relatively low in calories and are packed with essential fibers and proteins that are great for weight loss diets.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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Weight Loss Tips: 4 Healthy Food Combinations That Can Help You Lose Those Extra Kilos Quickly - Jagran English

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Reducing 20 kg in 4 months was a difficult goal for this woman as it demands a lot of commitment and work. Here are her 2 cents on how to lose 20 kg in 4 months in order to help you lose weight safely and healthily:Create a caloric deficit

You must spend more calories than you consume in order to produce a calorie deficit and lose weight. You can achieve this by consuming less calories and engaging in more physical activity. Attempt to reduce your daily caloric intake by 5001,000 calories.

Monitor your servings

Controlling portions is crucial for weight loss. If you eat too many nutritious meals, you could still gain weight. Employ smaller bowls, cups, and plates to help you regulate your portion sizes.

Exercise consistently

Exercise on a regular basis is crucial for both weight loss and general health. Try to exercise for at least 30 minutes, most days of the week, at a moderate level. This can be jogging, cycling, brisk walking, or strength training.

Increase workout intensity graduallyGradually up the intensity of your exercise programme as you get fitter. You may burn more calories as a result and lose weight more quickly.

Get enough Sleep

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Here are 7 things that helped this woman lose 20 kgs in 4 months - Indiatimes.com

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Kang So Rarecently sat down for an interview and shared that she was desperate to lose weight so that she could return to her work quickly.

In light of her latest ENA drama 'Strangers Again,' where she plays a divorce lawyer, Kang So Ra shared about how she lost weight after giving birth and how it feels to be back on the screen.

On this day, Kang So Ra shared how she lost 20 kg (44 lbs) after giving birth. She explained, "I shared this many times but there is nothing new. It's what everyone knows: exercising and keeping a healthy diet."

She added, "A lot of people ask about my diet secret but there is nothing special. I was just desperate."She elaborated, "I diligently worked out because I really wanted to go back to work quickly. I usually did Pilates and weight liftingto tone my body."

Meanwhile, Kang So Ra got married in 2020 and gave birth to a daughter in 2021.

When asked, "How is Kang So Ra as a mother different from the actress Kang So Ra?"She responded, "I thinkfor me, living a good life would benefit my child so I think it was important to show my child the hard work put in even if the results aren't perfect. So I thought 'I should live my life diligently."

Kang So Ra explained that she received help with caring for her daughter when she had to film the drama. Kang So Ra shared, "I received a lot of help with childrearing from those around me. The filming schedule changed to only 4 days a week so it helped a lot. So I was able to take care of my child for the 3 days I wasn't working."

The actress also shared that having a child and the change in her life was something she needed. She explained, "Personally, I think this was a change that I needed in my life. I actually adjusted fairly quickly. I used to live with my parents before getting married so I feel I was able to truly become independent now. I realized that I used to live most of my life as celebrity Kang So Ra but I put that aside so life is much better."

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Kang So Ra says she was desperate to lose weight and get back to ... - allkpop

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The benefits of swimming extend far beyond the commonly perceived ones i.e. weight loss. Swimming is one of the best activities you can do to be active, build muscle tone, and improve metabolism and mental health.

An exceptional cardiovascular and total body workout, swimming is the fourth most common form of exercise in the USA. Did you know that freestyle swimming burns as many calories in an hour as running does, and it does so without putting any stress on the joints and bones? Swimming is an excellent low-impact form of exercise that burns a lot of calories and can give results pretty quickly.

Moreover, it's one of the best ways to relax and have fun. Its mental health benefits are greater than we can even begin to imagine. Here, we discuss the many and varied health benefits of swimming so that you can dispel your doubts and start doing it right away.

There are many benefits of swimming. Read to learn more:

Swimming is one of the few activities that provides a full body workout. It's great for getting blood pumping, shaping up the muscles and boosting stamina and strength.

Use different swimming strokes like the breaststroke, backstroke, sidestroke, butterfly and freestyle to spice up your routine. Using the gentle resistance of water, you can strengthen various muscle groups with these exercises. One of the best benefits of swimming is that you employ a vast majority of your muscle groups while doing the activity.

Swimming for weight loss is a real thing. As a calorie-burner, swimming is an excellent activity. As it works the upper body, lower body and core at once, swimming is the best cardio activity for overall muscle definition and toning.

Swim strokes like the backstroke and butterfly strengthen the back, abdominals and thighs, while strokes like the breaststroke and butterfly strengthen the shoulders, arms and chest.

A person of 160 pounds who swims laps at a moderate or slow pace burns about 423 calories per hour. If you combine that with a calorie-deficit diet and do swimming 4-5 times a week, you're sure to lose weight.

Swimming is a great physical and mental health booster. It has been proven to be an excellent meditative activity, and the weightlessness of water serves to calm the mind.

A meditative state of mind can be attained rapidly in swimming due to the hypnotic repetition of the stroke, soothing sensation of the water and intense focus required to perfect the technique. The practice can serve as a welcome distraction from daily stress and an effective tool for cultivating awareness.

Studies looking at the benefits of swimming on mental health have found that swimming is an effective and quick way to de-stress.

One of the greatest benefits of swimming is that people with injuries, arthritis, disabilities or other conditions that make high-intensity exercises difficult can benefit from swimming, as it's a low-impact activity that poses no risk of injury.

Swimming has been shown to have pain-relieving and injury-healing benefits. The pain, stiffness and physical limitations associated with osteoarthritis have been shown to decrease with participation in low-impact activities like swimming.

Sleep quality can be enhanced by regular swimming. Aerobic exercise was found to improve both quality of life and sleep in a study of older adults with insomnia.

Considering that nearly half of all elderly people experience insomnia at least occasionally, that's fablous news. That's one of the best benefits of swimming that many people can use to their advantage.

One of the benefits of swimming is that the use of water as a medium greatly improves one's flexibility. Water's properties such as buoyancy, resistance and temperature have long been recognized to increase mobility.

The fluidity of the movements aids in lengthening and stretching the muscles, giving the illusion of greater tone, health and vigor. Swimming, as a form of repetitive exercise, also aids in the development of muscle endurance. Swimming endurance can be improved by increasing your time spent swimming and the intensity with which you swim once you've mastered the proper technique.

In conclusion, swimming is a great low-impact exercise that can help you achieve your fitness goals. Anyone of any age can benefit from this activity, as it requires very little preparation and has a negligible impact on the body.

Either as your primary form of exercise or complementary form of cross-training, it can help you achieve your fitness goals. The greatest benefits of swimming are that it improves cardio endurance, flexibility and muscular strength while burning a lot of calories.

After you've mastered the fundamentals, you can try swimming laps for 30 minutes at a pace that's easy for you but challenging enough to raise your heart rate. Relax, and take it easy if you need to.

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Benefits of swimming for weight loss, mental health and more - Sportskeeda

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Every springtime a new diet comes up to the market. However, there is one whose popularity doesnt seems to fade. Its the Keto Diet, often advertised as a weight-loss wonder (whether its ideal for getting permanently rid of your menopause belly or not is another question).

Losing weight is usually a frustrating process that demands a lot of patience and requires extraordinary effort. For women over 50, its even tougher because of their slowing metabolism, thats why many of them are excited by the quick results the Keto Diet can offer.

In fact, this high-fat, moderate-protein, low-carb diet program promises to help you lose fat quickly and based on some evidence, its worth considering if youre struggling with weight gain, high blood sugar, chronic inflammation, or other age-related problems. But it also requires certain sacrifices and making big shifts in how you usually eat is the first one.

Basically, when you eat keto-friendly meals, your liver can convert fat into ketones that are used as energy by your body.

This state where your body uses fats as an energy source instead of carbohydrates is referred to as ketosis and allows fat burning to increase dramatically, potentially helping get rid of unwanted fats.

Sounds good, doesnt it? But this diet may come with some challenges (especially if you love pasta) and according to health experts with some risks too, thats why its very importantto consult your physician before starting this plan.

A Keto diet might work, however, if you are over 50 in this case you have to be even more careful to eat appropriately-sized portions, regulate fat consumption and track your macronutrients.

A ketogenic diet is high in saturated fat, says registered dietitianKathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Womens Hospital, and may increase bad LDL cholesterol, which is also linked to heart disease. Also, if youre not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

Losing and then maintaining the right weight is often a result of mixed factors.

There is a lot of investigation to substantiate the efficacy of keto for women over 50, but most of it is not geared toward its usefulness for losing weight. Researchers and even doctors recommend keto diets to treat various ailments and conditions, but little scientific researchhas studied its effects on weight loss.

In the end, whether you follow the Keto Diet or another plan, being consistent and having realistic achievable goals is the best way to see some results.

Dont get tricked by trends: the right regimen is the one that works for you.

Many keto advocates claim that keto causes the body to burn more fat for fuel, and while this may be true,this does not seem to promote more weight loss when calories are controlled,according to a meta-analysisof thirty-two trials that compared carbohydrate intake, says trainer and fitness expert Jordan Syatt. Ultimately, you can do keto and see great progress, or you can follow a different diet and see great progress. As long as your calories are in check, you will lose weight over time.

The reality is, to lose fat, you need to be in a calorie deficit. If youre at all concerned about how a keto diet will affect your energy levels or hormone levels, consult a doctor for a blood test before beginning your plan and exercise routine.

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Keto Diet For Women Over 50: Is It Really A Weight Loss Wonder? - CrunchyTales.com

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Mainstream diets may not be appropriate for people with a cancer diagnosis, so it is imperative that patients know how best to eat to support their health and how that may differ from fad diets that are seen online and on social media, according to Margaret Martin, a registered dietician and nutrition educator at the Leukemia & Lymphoma Society (LLS).

People confuse adult or wellness nutrition with oncology nutrition, and they can be very different, Martin said in an interview with CURE.

Martin explained that oftentimes, wellness or mainstream nutrition focuses on losing weight. However, cancer and its treatments can cause patients to lose weight, so maintaining or even gaining weight may be a more appropriate goal of someone with cancer, unless their clinicians say otherwise.

According to Martin, sometimes patients have already lost up to 10% of their bodyweight by the time they are diagnosed, and then side effects from treatment, which can include nausea, vomiting, or pain and difficulty swallowing, depending on the treatment type, can make eating even more difficult.

READ MORE: Cancer Survivors Share Their Eating Struggles

(Weight loss) is not the goal in cancer care. The goal is to nourish your body as best as you can so you can take your treatments as scheduled and have the best quality of life, Martin said.

Another misconception about cancer-related nutrition revolves around the usage of popular or fad diets, according to Martin.

Many people who are in the public tend to promote different popular diets that are not nutritionally complete, she said. That can cause problems for people with cancer because they not only need to meet their present nutritional needs, but then they usually have to increase their protein and calories by about 20% or more. If youre on a fad diet, youre not often going to get that.

Since there is an abundance of diet-related information available, Martin emphasized that it is important for patients to work with a dietician to help determine the best way of eating for their individual circumstance.

The first thing I suggest is asking the center where youre receiving your cancer care. They may have a registered dietitian or nutritionist on staff, she said, noting that if the cancer center does not offer nutritional services, patients can also call a larger cancer institution to see what they offer, explore Academy of Nutrition and Dietetics website, where individuals can search to find an expert in their area who may accept their insurance, or reach out to their local public health department.

Martin also highlighted that organizations such as the LLS offer nutritional counseling from a registered dietician through their PearlPoint Nutrition Services, a service that offers free nutrition education for patients with any type of cancer.

When it comes to eating to support health during cancer treatment, Martin said that a good first step is to find foods that can be eaten and absorbed with the least amount of discomfort. Start slowly, she said, and focus on adding more plants (such as fruits and vegetables) to the diet.

Find some plants that you can enjoy and can include in your menu, in a form that you can actually absorb, she said. Cooked (vegetables) works a lot better for people than raw vegetables, which are more difficult to digest, but cooked veggies are just a nutritious as raw.

While cooked versus raw vegetables usually offer the same nutrition profile, Martin recommends turning to foods like these real, whole foods to get essential vitamins and minerals rather than supplements.

Martin also explained that cancer treatments can also impede on patients hunger signals, so it is important to stay nourished even with a lack of appetite.

Finally, Martin stressed the importance of patients speaking up when they have questions or concerns about eating.

Dont be shy; tell your treatment team if youre having nutritional problems or digestive issues, she said. They hear about this every day and can really help you to manage your digestion so you can stay on a stead intake of foods and fluids.

For more news on cancer updates, research and education, dont forget tosubscribe to CUREs newsletters here.

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Separating Mainstream Diets From Oncology Nutrition - Curetoday.com

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Whole Food Systems: Jessica Fanzo Looks at How Food Connects With Everything Else by Emily Halnon|March 9, 2023

Jessica Fanzo will be joining the Columbia Climate School faculty in July.

Jessica Fanzo has always been fascinated by food something that she says may be linked with her Italian American upbringing, where food was central to her family and culture. Now a leading scholar in the transdisciplinary field of food systems, she will be joining the Columbia Climate School faculty in July.

Fanzo comes to the Climate School from Johns Hopkins University, where she was the Bloomberg Distinguished Professor of Global Food Policy and Ethics and the director of Hopkins Global Food Policy and Ethics Program.

She specializes in the interconnectedness of agriculture, health, and the environment. Her research aims to improve food systems to deliver healthy, equitable, and environmentally sustainable diets. She has over two decades of research and field experience working around the globe on food systems policy and food security. And, shes served as an adviser for organizations including USAID, UN organizations including the World Health Organization, the World Food Programme, the Food and Agriculture Organization and the UN Committee on Food Security, the Rockefeller Foundation, and the World Bank.

Her new position will be her fourth tenure at Columbia, as she previously worked at the Earth Institute (which now forms the core of the Climate School), where she served as the director of nutrition policy at the Center on Globalization and Sustainable Development, as well as the nutrition director at the Center for Global Health and Economic Development. She has also held roles at the Columbia University Irving Medical Center and the School of International and Public Affairs, and did her postdoc at the College of Physicians and Surgeons back in 2000.

My research covers four main areas. The first is food systems analytics, which involves gathering data to help decisionmakers understand the state of food systems and make more informed policy decisions about how to ensure food systems are delivering foods that are healthy, equitable, and environmentally sustainable. Im working on two major initiatives in this realm, including the Food Systems Dashboard and the Food Systems Countdown Initiative. The Dashboard compiles food systems data in a visually appealing, accessible way, to provide policymakers with an understanding of a countrys food system and the biggest challenges it faces. And, the Food Systems Countdown is a collaborative effort of over 60 researchers to identify the most relevant indicators to track food systems performance and their success over the next decade. This framework can inform better policies and programs that address food security, diets, nutrition, health, and climate change.

Another area that Im working on is understanding how foodscapes influence diets, like how different geography, land, or urban environments affect the dietary choices that are available to local communities. Geopolitics, climate change, and urbanization are changing many places, which, in turn, influences what kind of food is grown, available, and accessible. So, we want to better understand how places, and the drivers shaping those environments, are changing and how that influences diets. For example, we have a project in Cambodia looking at how climate change and how political decisions, like building more dams, are impacting the flow of the Mekong River and how the altered flow affects food security and the dietary choices for the communities that depend on the river. A related four-year project is to better integrate and use climate services into public health programs that prevent and treat malnutrition in climate-vulnerable riverine and pastoralist communities in Cambodia and Ethiopia respectively.

The third area of research is on how to how to shift towards healthier and more sustainable diets and what that means for the livestock sector and with the growing demand for animal-sourced foods. I was part of the EAT-Lancet Commission that laid out broad, global targets, but now the question is how to transform food systems in a way that does not create more inequities and injustices, while at the same time ensures both human and planetary health. It is the grand challenge of our time. The role of agrobiodiversity, local and traditional crops, and diversification of production systems will be critical.

And the fourth area of research is examining at the ethical debates in food systems policy and studying how to integrate human rights into food systems. For instance, we know that climate change, and the ways food systems are governed, are putting constraints on marginalized and vulnerable populations. So, how do we work with policymakers to protect food security and agriculture-based livelihoods among those populations and ensure that their rights are protected, particularly among those working in food systems in post-conflict and resource-constrained settings? We have a five-year project People Centered Food Systems that is integrating human rights into policy dialogues in Cambodia, Ethiopia, Honduras, and Uganda.

Fanzo speaks with a farmer in Malawi. Photo courtesy of Jessica Fanzo

I was fascinated by food, and how the body uses food for wellness. My undergraduate degree was in agriculture, but I completed both my masters and PhD in nutrition. I started my career as a bench science nutritionist, trying to understand how the human body responds to nutrients at the cellular-molecular level. Over time, I switched to a more public-facing career in international development working in nutrition, but through a wider lens to better understand the connections of agriculture, climate change and food systems with diets, nutrition, and health. When I started my studies and subsequent research in nutrition, it was a niche field, and no one took great interest in food. Now, food is everywhere and food systems are viewed as an important area of study because they touch upon every sector, system, and person on the planet. We all engage in food systems every day and make decisions that impact the global food system. And now, with the many challenges food systems face, particularly with climate change, we must figure out how to ensure people are food secure, and healthy, without decimating the environment. It doesnt get more interesting and challenging than that!

I think theres a real yearning from students to have more classes on food and climate. Ill definitely teach a food and climate course. And, Ill explore what kinds of food system classes are currently offered to see how I can contribute. Im also considering a class on food equity and ethics, which would look at why some people dont have food security or are disproportionately suffering. We would examine the ethical challenges of feeding the world, including climate change and the political economy of food, and consider injustices that exist in parallel with food insecurity and how to overcome them. I think this generation of students, like the students of the counterculture movement of the 1960s, is especially concerned about injustices and how to work toward a more equitable society.

I love Columbia. This will be my fourth time here, and I want to stay.

Im really excited to join the Climate School, especially after being a part of the Earth Institute. Theres space to establish a powerhouse program on food systems, particularly in the context of climate change. Ill be leading the interdisciplinary Food for Humanity Initiative that will engage schools across the university. Its an amazing opportunity to deepen Columbias work across food and climate, and to build a strong collaborative program, with the Climate School spearheading this important work. There are many people doing amazing work on food and food systems across the entire university and the Climate School can be the convener that brings everyone together to do impactful work right here in the city, but also globally.

Fanzo attends a community meeting in Timor Leste. Photo courtesy of Jessica Fanzo

So much of that ideation and collaboration will happen once I get to Columbia. It will be a truly collaborative effort that everyone can feel ownership over. Ill spend the first year really listening to collaborators and meeting everyone who studies or is interested in getting involved in food issues to find out what theyre working on and what their hopes are. I do see three pillars of building a collaborative program: research, education, and policy.

Columbia sits in New York City, which is an exemplar city that many people look to for innovation, and a hub of global activity on policy issues. We have the potential to set a powerful example for what can work on food and climate policy initiatives, and engage and exchange with the many talented people working on food systems.

Its super necessary. I call climate change, everything change, because every sector, every system, every community, every individual is, and will continue to be, impacted by climate change. And, food systems are very similar because theyre a multifactorial issue and we all influence and engage with food systems in some way, shape, or form on a daily basis. The ways that food systems are connected to health, environment, livelihoods, and equity is a central issue around the world. Its hard to ignore food systems and climate and their linkages with the way the world is moving right now. So, its critical to have multiple disciplines working together on the two vexing challenges of climate and food. We need all expertise and all hands on deck to address food and climate.

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Alzheimers disease is a complicated condition, and experts are still trying to figure out why some people develop it while others dont. Now, a new study suggests that what you eat can play a role in your risk of developing Alzheimersand two diets in particular may help lower your chances of developing the devastating disease.

The study, which was published in the journal Neurology, examined the brains of more than 580 people who donated their body to Rush Universitys Memory and Aging Project, which has been collecting annual dietary information and doing annual check-ups on study participants since 2004. The study analyzed data on the dietary habits of participants from 2014 through 2020 or 2021, and compared that with the number of plaques and tangles that were in each persons brain during an autopsy.

Plaques and tangles, in case youre not familiar with them, are key markers of Alzheimers disease. In a person who has Alzheimers disease, beta-amyloid proteins clump together to form plaques that collect between neurons and interfere with cell function, according to the National Institute on Aging (NIA). Tangles are an accumulation of a protein called tau that collect inside neurons and interfere with communication between neurons, the NIA says.

The researchers discovered that people who had eating patterns that closely followed the MIND or Mediterranean diets had almost 40% lower chances of developing Alzheimers disease than others.

The researchers specifically found that green leafy vegetables were the most beneficial, with brain tissue from people who ate the most leafy greens looking nearly 19 years younger in terms of plaque buildup than those who only had one or less servings of leafy greens a week.

The study raises a lot of questions about diets role in Alzheimers disease, as well as why these eating plans in particular may be helpful in lowering your risk. Heres the deal.

There are a lot of potential factors that can influence your risk of developing Alzheimers disease, including genetics and aging, the NIA says. As for diet, the National Institutes of Health (NIH) says that its possible that what you eat may influence your risk of developing Alzheimers disease. The NIH also points to the MIND and Mediterranean diets as being especially helpful in the prevention of Alzheimers disease.

We and others previously found that healthy diets are associated with reduced dementia risk and better cognitive function in an aging population, says lead study author Puja Agarwal, Ph.D., an assistant professor of internal medicine at the Rush University Medical Center in Chicago. What the latest study shows is that diet may be directly related to the formation of plaques and tangles in the brain, Agarwal says.

The exact mechanism of how diet and plaques and tangles relate needs further investigation and we speculated that there might be other mechanisms through which diet may impact the risk for Alzheimers disease, she says.

And, at a basic level, you are what you eat, says Amit Sachdev, M.D., M.S., medical director in the Department of Neurology at Michigan State University. Diet is a metric for overall wellness, he says. In general. healthy body means healthy brain.

Again, this is still being explored. However, there are some theories.

One of the proposed mechanisms is that both the MIND and the Mediterranean are plant-based diets rich in various essential nutrients and bioactive compounds that are required to maintain brain health, Agarwal says. They also have antioxidant and anti-inflammatory properties which may help prevent amyloid burden and neuronal loss.

Dr. Sachdev agrees that the diets anti-inflammatory properties may play a role. Some diets are better at controlling body-wide inflammation, he says. Unfortunately, the typical starch-heavy American diet is not a great choice. However, he says, the Mediterranean and MIND diets balance styles of food and portion size in a way that reduces overall burden of body inflammation.

Dr. Sachdev also notes that the Mediterranean diet in particular is linked to blood vessel health. When we think of Mediterranean diet, we think of the health of blood vessels in the brain and reducing strokes. There is strong evidence for this, he says. Research has also found that blood vessel issues are linked to an increased risk of Alzheimers.

The Mediterranean diet is based on the lifestyles of people who live in the Mediterranean region, which includes Greece, Italy, and Spain, explains Jessica Cording, R.D., author of The Little Book of Game-Changers. It focuses on high intakes of vegetables, legumes, fruits, nuts, grains, fish, seafood, extra virgin olive oil, and some red wine. The diet also encourages followers to limit red meat, Cording says.

The Mediterranean diet is designed to be a lifestyle, Cording says, noting that people on the diet are also encouraged to be active. Research has linked the Mediterranean diet with good heart health, optimal blood sugar levels, and a lowered risk of dementia.

The MIND diet (which stands for MediterraneanDASH Intervention for Neurodegenerative Delay) is a form of the Mediterranean diet that focuses on plant-based foods linked to dementia prevention, according to the NIA. It specifically encourages people to eat from these food groups:

The diet also recommends that you limit servings of red meat, sweets, cheese, butter and margarine, and fast and fried foods, the NIA says.

If youre concerned about your Alzheimers disease risk, experts say its definitely worth taking a look at your diet. However, its important to stress that diet isnt the only factor in the development of Alzheimers disease.

Alzheimers disease risk is greatly influenced by genetics and age. Diet is a part of the conversation, Dr. Sachdev says.

If you want to change up your diet but are uncertain where to start, Agarwal recommends keeping in mind basic principles of both the MIND and Mediterranean diets. Both diets emphasize consuming more vegetables, especially green leafy, fruits including berries, whole grains, legumes, nuts, poultry, fish, and olive oil, Agarwal says. These diets also encourage avoiding or limiting high-fat, high-sugar foods, including red meat, fried foods, butter, full-fat cheese, and pastries and sweets.

Not sure where to start? Try incorporating more whole plant foods into your diet, says Molly Rapozo, R.D.N., senior nutrition and health educator at Pacific Neuroscience Institute in Santa Monica, Calif. If leafy greens arent a staple already, this could be a great place to start, she says.

And, if you want to improve your diet but arent sure how to make changes work for you, Cording suggests that you consider meeting with a registered dietitian. They can help guide you on foods and meals to try to get you on the right track.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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How the MIND and Mediterranean Diets May Impact Your ... - Prevention Magazine

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The keto diet may increase one's risk of chronic cardiovascular diseases

The goal of the ketogenic diet is to encourage your body to burn fat for energy by taking relatively few carbohydrates and replacing them with fat. Losing weight and reducing your risk of contracting certain diseases are two health advantages.

The low-carb, high-fat ketogenic diet has many health advantages. In fact, a number of studies indicate that this kind of diet can aid in weight loss and health improvement. Supposedly, even the prevention of diabetes, cancer, epilepsy, and Alzheimer's disease may be aided by ketogenic diets.

However, recent studies may suggestotherwise. Keto-like diets may be linked to a higher risk of chronic cardiovascular diseases. Continue reading as we discuss the effects of keto on our cardiovascular health.

According to research results given at the American College of Cardiology's Annual Scientific Session, a ketogenic diet may result in higher levels of LDL (low-density lipoprotein), generally known as "bad" cholesterol, which may raise the risk of cardiovascular disease.

The keto diet, in its strictest form, consists of 75% fats, 20% protein, and 5% carbs. Foods like lean meats and cheese are therefore OK, but soda, grains, and bread are off limits. Under normal conditions, the body uses carbs, which are then broken down into glucose and released into the bloodstream, as a source of energy for its cells. But, when the body is deprived of that source, it is forced to seek out fats, a condition known as "ketosis."

To produce energy when in ketosis, the body converts fat molecules into what are known as ketone bodies. In some ways, it's a catabolic process. If you don't consume calories, it breaks down your fat and muscle mass.

The fundamental problem is that ketosis may serve as the body's backup strategy for obtaining fuel and energy. Many beneficial effects have been noted, however, scientists are unsure of the long-term effects of continuous keto-based eating. As Keto and other low-carb diets mainly rely on fats to make you feel full. The keto diet must contain at least 70% fat; other experts believe it should be closer to 90%.

The diet allows saturated fats like lard, butter, and coconut oil, as well as whole-fat milk, cheese, and mayonnaise, even though you can get all that fat from healthy unsaturated fats like those found in avocados, tofu, nuts, seeds, and olive oil. Saturated fat-rich diets enhance the body's production of LDL cholesterol, which can accumulate in the arteries and obstruct blood flow to the heart and brain.

Following an average of almost 12 years of follow-up, people on a diet similar to keto had a more than doubled chance of experiencing a number of serious cardiovascular events, including artery blockages requiring stents, heart attacks, strokes, and peripheral arterial disease.

The ketogenic diet is high in animal products and saturated fats, and it may increase cholesterol levels as well as inflammation and stress. A low-carb, high-fat diet has a similar tendency to be low in carbohydrates and fibre while being high in animal products and saturated fats. These characteristics may affect the microbiome, raise cholesterol levels and inflammation in the body, and raise the risk of heart disease.

Although it is important to recognise that these studies may be made on people that were inherently at a higher risk of chronic cardiovascular diseases prior to getting on the ketogenic diet. In other words, it's possible that persons who admitted to following an LCHF (low carb, high fat) diet had a higher chance of developing heart disease due to their intrinsic risk profile rather than the diet itself. To properly comprehend this, additional research, such as randomised trials, would be necessary.

In conclusion, the mixed results of the ketogenic diet must not be ignored. If you wish to follow the keto diet for weight loss, we recommend you follow a more balanced diet in a calorie-deficit state. For other health conditions, it is ideal to speak to a healthcare professional.

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

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New Delhi, March 11 (IANSlife) The fact is that most individuals wish to reduce weight as rapidly as possible, and we live in a culture where fast satisfaction and instant results are anticipated. Fad diets are diet regimens that promise significant weight loss in a short amount of time. They are increasingly popular among the younger generation, who are searching for a quick fix to lose weight and meet societys beauty standards. These diet regimens have gained a lot of popularity as a result of the fact that some celebrities swear by them. A fad diet can be a short-term, instant approach to losing weight, but doing it repeatedly might actually lead to weight gain. Weight reduction can be achieved by following any diet that involves consuming fewer calories than you burn.

Some of the other tempting reasons why individuals choose fad diets are that people nowadays want to lose weight as quickly as possible and with as little effort as feasible and precisely fad diets promise that. Fad diets consist of simple foods that are easy to get, do not include complicated cuisine, and are simple enough for anybody to follow. Most fad diets include a variety of meals and recipes that are really tasty, gratifying a persons taste buds while also helping in weight reduction.

The majority of fad diets work by limiting your overall calorie consumption. This frequently entails eliminating whole food categories, which might result in a nutritionally imbalanced diet. To lose weight, you must ensure that you are not ingesting an excessive amount of energy. Fad diets limit protein consumption and also dehydrate the human body. As a result, not only will people lose weight, but they may also become quite unwell.

Few pointers to help you stay on track:

Begin a daily food journal to keep track of what you eat and to assist you in making better food choices.

Plan and prepare meals including snacks every day to prevent eating junk food when youre hungry.

Begin the day with a full breakfast.

Fill half of your plate with vegetables/salad and the other half with protein and carbohydrates.

Instead of frying or roasting, try boiling, steaming, grilling, poaching, or microwaving your food.

It is best to exercise every day for at least 30 minutes.

Once in a while you can treat yourself to some favourite snack.

Better not to miss meals as youll feel weary, hungry, and perhaps experience headaches.

It is better to limit alcohol consumption as it contains a lot of calories.

Finally, remember to obtain medical counsel before beginning a diet if you have diabetes, high blood pressure, or other medical concerns.

Being a part of a trend can make almost anyone try to follow it, but one should always remember that food is absolutely essential for the human body to function and eating right is imperative to a healthy lifestyle. Consult your nutritionist before beginning a weight-loss program. They can go through any medical conditions or drugs youre taking that might be affecting your weight and recommend a program for you.

(Dr Soumita Biswas, Chief Nutritionist, Aster RV Hospital)

(IANSlife can be contacted at ianslife@ians.in)

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