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A study, published in The Journal of Clinical Endocrinology and Metabolism, revealed that drinking ice cold water can help you lose weight.

According to the research, drinking a pint of ice cold water after every meal is enough to raise your metabolism by 30 per cent after 30 to 40 minutes.

Sipping very cold water means your body has to work harder to cope with the chilly influx.

In men, fats mainly field the increase in metabolic rate, and in women, carbohydrates were mainly used as the energy source.

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Sipping very cold water means your body has to work harder to cope with the chilly influx.

Warming an 8oz glass of ice-cold water to body temperature burns around seven calories.

So drink 10 chilly glasses a day for a week, and youll burn an extra 490 calories in a week.

This means, over the course of a year, you could lose more than seven pounds.

Holly Willoughby was pictured at the Glamour Awards earlier this week with a slim figure.

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Holly Willoughby looks slim in floral print dress at the Glamour Awards

The stunning This Morning presenter has never spoken about her weight loss but has discussed why she wont reveal her diet and fitness regime.

This Morning star, Holly Willoughby, 36, has been changing shape in the last six months.

But while the mother-of-three will never discuss her diet and weight loss tips because she has interviewed so many people affected by eating disorders.

Speaking to Prima Magazine: I dont want to encourage eating disorders. I try not to focus too much on my appearance. As long as Im being healthy, thats good enough for me.

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Im quite active and I try not to let the way I look be the main focus because its not the important thing.

"I actually avoid talking about my diet and exercise regime because I have interviewed so many people affected by eating disorders.

"I know that some people in chat rooms can really fixate on other people's diets."

More recently Holly spoke out about her role on Celebrity Juice and how it differs to what she does on This Morning.

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Weight loss: Drinking a pint of THIS after dinner helps burn fat - Express.co.uk

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Eating healthy is hard work, so it's no surprise that manyof us have tried a shortcut or two at some point, hoping for speedyresults.But some of these alleged nutritional quick-fixes aren't all that useful, and a handful of them can even be dangerous.

Here's a look at the most insidious food and nutrition myths, along with the science that debunks them.

1. Myth: You should never 'cheat' on a diet.

Truth: It's perfectly fineto go off your healthy eating plan every once in a while,Nichola Whitehead, a registered dietitian and nutritionist with a practice in the UK, tells Business Insider.

"It's alright to overeat occasionally," says Whitehead. "It's overeating consistently day in and day out over the long term that causes weight gain."

If you've managed to switch from a diet heavy in red meat and processed carbohydrates to eating mostly vegetables, whole grains, and lean proteins, you've already done the majority of the work, Whitehead says.

2. Myth: Counting calories is the best way to lose weight.

Truth: Althoughcounting calories can be a useful tool in a bigger toolkit for weight loss, it is not a perfect solution for healthy eating, especially when it's used in isolation.

That's because restricting calories doesn'ttake into account all the aspects of a food that are required to fuel your body, from protein and carbohydrates to vitamins and minerals.

Whiteheadsummarises the problem this way: "While calories are important when it comes to losing, maintaining, or gaining weight, they are not the sole thing we should be focusing on when it comes to improving our health."

3. Myth: Eating low-fat food will make you lose fat.

Truth: A low-fat diet doesn't necessarily translate into weight loss.

In aneight-year trial involving almost 50,000 women, roughly half the participants went on a low-fat diet, while the others did not.

The researchers found that the womenon the low-fat plan didn't lower their risk ofbreast cancer,colorectal cancer, orheart disease.

Plus, theydidn't lose much weight, if any. Newrecommendationsshow that healthy fats, like those from nuts, fish, and avocados, are actually good for you in moderation. So add them back into your diet if you haven't already.

4. Myth: Cleanses and detoxes are a good way to jump-start a diet.

Truth:No one needs to detox.

Unless you've been poisoned, you have a built-in, super-efficient system for filtering out most of the harmful substances you eat. It's made up of two toxin-bashing organs: the liver and the kidneys.

Ourkidneysfilter our blood and remove any waste from our diet, and ourliversprocess medications and detoxify any chemicals we ingest. Paired together, these organs make our bodies natural cleansing powerhouses.

Juice cleanse? No thanks.

5. Myth: Adding a supplement to your weight-loss plan is a good idea.

Reuters

Truth:Decades of research has failed to findsubstantial evidencethat supplements do any significant good. On the contrary, some of them can do significant harm.

The most dangerous types of supplementsare those related toweight loss, muscle building, and sexual performance, according toHarvard Medical School professorS. Bryn Austin, who spoke on a recent panelorganised by the Harvard T. H. Chan School of Public Health.

These supplements are "the most lawless of all the categories and where the most problems turn up," Austinsaid.

6. Myth: A diet that works for one person should work just as well for others.

Truth: No two bodies are the same, sothere's no single best diet.

Everything from an individual'sgenetics to theirtaste preferencesand even theirschedule can influencethe type of healthy eating plan that works for them.

The most important factorto look for ina healthy eating plan,studies suggest, is a routine youcan stick with. This canmean trying out a few different options until youfind one youlike and can maintain.

7. Myth: Egg whites are healthier than whole eggs.

Truth: People tend to avoid whole eggs because of their high cholesterol content, but recentresearchsuggests that the cholesterol from our dietsdoesn't have much of an effecton the level ofcholesterol in our blood.

Most of the early research suggesting thatcholesterol consumption was unhealthy was done in rabbits, who don't eat any animal products.

8. Myth: Avoiding gluten is a good way to keep your digestive system healthy.

John L/Yelp

Truth: Unless you're among the 1 percent of Americans who suffer from celiac disease, glutenprobably won't have a negative effecton your body.

Studies show that most people suffer from slight bloating and gas when they eat, whether they consume wheat or not.

9. Myth: Almond milk is healthier than regular milk.

Truth: Alternatives to dairy aren't always nutritionally superior.

Compared with a glass of low-fat milk, which has about 8 grams of protein, almond milkhas none.

Plus, most of the vitamins in almond milk are added duringthe production process, which some studies suggest can make it harder for the body to absorb and hold onto the nutrients.

Soy milk, on the other hand, is roughly on-par with low-fat milk, serving up the same amount of protein plus some naturally occurring micronutrients from soy beans.

10. Myth: Juices are a good replacement for meals.

Truth:Whilejuice has some vitamins and in some cases even a small amount of protein, research shows that thebest way to get those nutrientsis toeat a balanced diet full of vegetables, fruits, and whole grains.

More importantly, juicing fruit removes most of thefibre, which is the key ingredient that keeps you feeling full until your next meal.

This is one of the reasons calories from sweetened beverages are often referred to as 'empty calories', since they can increasehunger pangs and mood swingsand leave you with low energy levels.

11. Myth: You should steer clear of MSG.

Will Wei, Business Insider

Truth: Monosodium glutamate is an ingredient added to many foods to enhance their flavour, and it's completelysafe to ingest.

MSG is often associated with a series of symptoms including numbness at the base of the neck anda general sense of fatigue that are commonly lumped together and called Chinese Restaurant Syndrome.

Eating too much, regardless of the amount of MSG, is the more likely culprit here.

12. Myth: Microwaving your food destroys its nutrients.

Truth: 'Nuking' fooddoes notrob it of nutrients.

Microwave ovens cook food using energy wavesthat cause the molecules in food to vibrate quickly, building up their energy as heat.Some nutrients begin to disintegrate when heated, whether from a microwave, a stove, or oven.

But since microwave-cooking times are typically shorter than oven-cooking times, microwaving something may actuallykeep more of itsvitamins intact.

13. Myth: Chia seeds, apple cider vinegar, and mushrooms are superfoods.

Truth: While certain foods have more health benefits than others, there is no legal or medical definition for what counts as a'superfood'.

Nutritionists and public-health expertsrarely use the term. So if anyone startstossing that word around, there's probably a good chance they're not as knowledgeable as they claim.

This article was originally published by Business Insider.

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13 Diet Myths That Are Doing More Harm Than Good - ScienceAlert

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Dieting isnt all its cracked up to be. For most people, strict rules about what to eat actually perpetuate the very issues they claim to solve.

In the scientific literature, dieting has been shown to be associated with a greater risk of binge eating, long-term weight gain and even eating disorders.

If youve ever dieted, you likely understand through your own experience their cyclical and counterproductive nature. One minute youre eating well and the next minute you find yourself feeling completely out of control around food. What diets dont tell you is this is exactly what they set you up for.

Dieting is any food plan or rigid health paradigm that dictates exactly what you eat, when you eat it and how much you eat. Theres a significant difference between practicing gentle nutrition and dieting. Having a gentle concern and awareness about what, when and why youre eating and mindfully paying attention to cues of hunger and fullness are completely appropriate behaviors for long-term health and wellness.

But dont fall into the trap of dieting in any form even when it is masqueraded as healthy lifestyle change. If anyone is telling you exactly what to do with your eating, leaving no wiggle room for taste, enjoyment, cultural values, celebrations, etc., chances are good its a diet and you should run the other way.

So, if youre ever tempted to jump on a diet bandwagon, heres a list of what top nutrition experts wish you knew about dieting.

1. Diets arent sustainable. Clients often come to me claiming they have no willpower or feeling like a failure, but it's the diet that has failed, not them. Our bodies aren't meant to be deprived of food, physically or emotionally, according to dietitian Rachael Hartley.

2. Diets take away your power. Diets farm out your eating decisions to someone else, and in so doing, completely disrupt your ability to listen to your own body, turning healthy eating into a bigger struggle than it needs to be. To do well with food and eating takes connecting with your body and listening to its hunger and fullness signals and making your appetite work for you, according to dietitian Adina Pearson.

3. Diets miss the mark of whats truly important health-wise. "Healthy foods" eaten in a limited, restrained or obsessive way are just as damaging to our health and well-being as a diet where "unhealthy" food is consumed in excess. There are no good or bad foods, and eating certain foods does not make you good or bad.

It's also key to consider other lifestyle habits like sleep, stress and movement in context of how you eat. None of these exist in a vacuum, according to dietitian Cara Harbstreet.

4. Dieting is not a path toward happiness or peace. So often when you see an ad for a diet (or "lifestyle" change) it comes with the promise that this plan/program/supplement will result in happiness (along with other unrealistic outcomes).

But the truth is, dieting takes up valuable mental and emotional space in order to negotiate food choices, follow food rules and place conditions on when, what and why you can eat. This mentality teaches us that our own internal wisdom cannot be trusted, and our only hope to create long-lasting change is to be more strict and have more willpower.

Not only does this not work from a physiological standpoint, but it wears us down mentally and emotionally until ultimately we cannot follow the "diet" any longer. Failing at a diet makes us feel like we are failures and erodes our self-esteem, confidence and self-worth. The negative impact dieting has on our mental and emotional well-being far outweighs any alleged physical health benefits, according to dietitian Ander Wilson.

5. Diets ignore one of the most important tenets of overall health pleasure. Part of our health and well-being is experiencing pleasure, and one of the ways we can achieve this is through enjoying and savoring fun foods, according to dietitian Kara Lydon.

6. Diets take us further from our body's internal wisdom. Diets teach us to lose trust instead of trust ourselves with food. The foods that diets impose limits or restrictions on are the very foods that will feel more attractive and powerful, leading often to overcompensation at some point when off the diet. When we have a theoretical box of "off-limits" foods, they will work tremendously well for soothing and pleasure when we are vulnerable, which can be helpful in the moment, but in the long run this causes more distrust and fear of food, according to dietitian Sumner Brooks.

7. Its never too late to give up dieting and/or the dieting mindset. Even if you've been dieting half your life, it's never too late to ditch the dieting mindset. It's so freeing to distance yourself from the mentality of a culture obsessed with dieting and analyzing the morality of every "good" and "bad" food. There are no good or bad foods food is just food. It's never too late to embrace that shift away from dieting, according to dietitian Lindsey Janeiro.

Avoid the common mistakes people make when pursuing health and wellness. Choose foods, activities, behaviors and mentalities that enhance overall health and make you feel balanced and whole. Dont fall for the myth that dieting will lead to peace or health because it doesnt work.

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What nutrition experts wished you knew about dieting - Connectstatesboro

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Laura Morgan, WUSA 12:32 PM. EDT June 09, 2017

Nina El-Chebli, RD, LDN, is the registered nutritionist at the Giant in Rockville, MD (Photo: WUSA)

WASHINGTON, DC (WUSA9) - Nutritionists are not just for the wealthy. Select Giant grocery stores have them on-sight to help you shop!

With conflicting health information out there, the nutritionists at Giant make it easy to navigate the store. They all have degrees in dietetics or nutrition sciences, and can advise you on your health needs. Nina El-Chebli, the nutritionist at the Giant in Rockville, has a background in maternal and child health. She can help your family be healthier, while staying in your budget.

From satisfying salads to proven diets that have been around for decades, the nutritionists will offer suggestions that work for you. Min Krishnamurthy at the Alexandria location is an advocate for the Mediterranean diet. This way of eating has been around for half a century, and has been found to lower the risk of heart disease and diabetes.

Want more information? A consultation with a nutritionist only costs $25, and then you're given a $25 Giant gift card. Get shopping!

This article is sponsored by Giant.

For more great health tips, follow Great Day Washington on Facebook and Twitter!

2017 WUSA-TV

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Shop with a nutritionist at Giant - W*USA 9

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Friday, June 9, 2017 at 6:49 a.m.

Vista del Mar used to have two lanes in each direction. Now it has one. Residents say the change has adversely affected their commute times though at, say, 11 a.m., when this photo was taken, the street is fairly empty.

Hillel Aron

Los Angeles City Hall's policy of building bike lanes and eliminating car lanes for the purpose of getting cars to drive slower (thereby making streets safer) has met more and more resistance. Two year ago, Silver Lake erupted into a near civil war over Rowena Avenue's"road diet" a project that changed the street from two lanes in each direction to one. Detractors said it caused a serious bottleneck in traffic. More recently, City Councilman Paul Krekorian called into question a plan to add bike lanes and reduce car lanes on Lankershim Boulevard, in North Hollywood.

Now there's a growing backlash againstan ambitious road diet plan in Playa Vista, the sleepy little beach neighborhood near LAX that's recently been dubbed "Silicon Beach" for its proliferation of tech start-ups. The city plans to eliminate car lanes on four Playa Vista streets to make the streets safer for bicyclists, pedestrians, and, in the case of Vista del Mar, for people parking their cars and crossing that street to go to the beach.

The Vista del Mar road diet was recently completed; whereas the street used to have two lanes in each direction, it now has only one, with diagonal parking on the east side of the street. Some local residents are incensed.Susanne Madden, whose husband is a doctor at Cedars Sinai in Beverly Hills, says it's added 20 minutes to his morning commute. She says for other locals, it's added nearly an hour.

"It has caused a nightmare for everyone that commutes to their jobs," Madden says. "Its hurting families, punishing hard-working people who are just trying to get to work."

The Playa Vista road diet plan's Vista del Mar reconfiguration was recently completed. The rest of the plan is still underway.

Courtesy City Councilman Mike Bonin's office

Last week, Madden helped start a Change.org petitiontitled "One Lane Madness in Playa del Rey," reading in part:

Reducing major arteries like Vista del Mar, Pershing, Jefferson, and Culver to one lane each way will be absolutely disastrous. The traffic going to and from work is virtually intolerable now; reducing lane capacity is nothing short of lunacy.

The petition, which now has more than 2,300 signatures, got a boost from tech entrepreneur Peter Pham, who not only signed the petition but tweeted his support:

Chris Sacca, a recentlyretired venture capitalist who was not only an early investor in Twitter and Uber but was also a guest star on the TV show "Shark Tank," tweeted his disgust for the road diets:

A spokesman for City Councilman Mike Bonin said, in an email, "The Councilmember has been speaking with leaders in L.A.'s tech community during the past week and is going to continue gathering input from them, as well as neighbors and other stakeholders in the area, to look for ways to continue to improve the projects as the pilot phase for these projects moves forward."

Department of Transportation spokesman Bruce Gillman says the lane closures were something that residents wanted.

"Weve been working with the community for a couple years, and these are the improvements people have been asking for," Gillman says. "We did these things because of the safety reasons. It is a pilot program, and well take another look at it at some point in time."

Playa Vista resident and wetlands activist Marcia Hanscom loves the changes. She says Vista del Mar was a seriously dangerous street.

"Most of the time there was like a freeway going through our little beach village," Hanscom says. "You were taking your life into your hands trying to walk across the street."

Hanscom says the road diet only affects traffic during rush hour and that commuters who are driving through the area can take the 405 freeway or Sepulveda Boulevard. She's started her own Change.org petition in support of the road diet. So far, it only has 323 signatures.

Madden says she has a theory for why that petition isn't gaining traction.

"Theres a handful of supporters who think traffic is dangerous," Madden says."They tend to be people who bike or are retired, and tend to make whatever trips they make not during rush hour." Despite data that suggests the Rowena Avenue road diet reduced traffic collisions, Madden and others remain skeptical that road diets actually work.

"The idea that you can legislate recklessness and stupidity by making everyone drive at a snail's pace is crazy," she says.

The Department of Transportation, by the way, has stopped using the term "road diet." They now prefer the phrase, "road configuration." Says department spokesman Gillman: "No one likes to go on a diet, right?"

Read the original here:
Silicon Beach Fights Plan to Reduce Car Lanes and Add Bike Lanes - L.A. Weekly

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June 9, 2017

By: Tracey Bridcutt, Adventist Record

A book on red meats impact on health and the environment, which includes the work of two Adventist dietitians, won first prize in in its category at this years Gourmand World Cookbook Awards.

Carol Zeuschner, from the Sydney Adventist Hospital, and Angela Saunders, from Sanitarium Health and Wellbeing, together with Kate Marsh, from the Northside Nutrition Clinic in Sydney, wrote a chapter in a 400-page reference book entitled Impact of Meat Consumption on Health and Environmental Sustainability, which was produced by Curtin University in Western Australia.

The book won the Sustainable Food category at the Gourmand Awards, which were presented in Yantai, China, May 26-29. It was at these awards that another Adventist dietitian Sue Radd was announced the winner of the Best Health and Nutrition cookbook in the world for Food as Medicine: Cooking for Your Best Health.

Zeuschner said it was very exciting to find out that the book that she, Saunders and Marsh had contributed to had won the top prize.

It was quite a shock, a very nice shock, she said.

Their chapter was entitled: Red Meat and Health: Evidence Regarding Red Meat, Health and Chronic Disease Risk. Other chapters were written by health professionals and academics from around the world, including the United States, Zimbabwe, the Netherlands, Bangladesh and Brazil.

We were trying to show the health impacts of a high red meat diet and the fact that it contributes to obesity, some types of cancer, cardiovascular disease, type 2 diabetes and stroke, Zeuschner said.

The focus of vegetarian nutrition has often been whats missing, what is the risk of a vegetarian diet? But we were trying to flip that on its head and say what are the advantages of eating a plant-based diet?

The dietitians looked at vegetarian, vegan and other diets that are predominantly plant-based.

We looked at all those styles of eating and found overwhelming evidence that they are protective for health, Zeuschner said.

Saunders said there is an enormous interest in plant-based diets, with more and more evidence that underpins our amazing health message.

We can be very confident as we share with our communities the latest evidence on the importance of eating more plant foods and less meat, she said.

The science is complex but the solution is simpleeat more plants. Its interesting to see how vegetarian diets are becoming more and more mainstream and trendy, Zeuschner said. It would be a pity if our youth and older members turned their backs on our health message just as the world is embracing it.

Each of the three dietitians has previously published in the area of vegetarian nutrition, including in the Medical Journal of Australia in 2012.

Continued here:
More Adventist Winners in World Cookbook Awards - Adventist Review

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Abby LutzAbby Lutz

Abby Lutz had been battling her weight for most of her life, but it got really out of control when she gained 200 lbs. while pregnant with her second daughter.

I had developed diabetes and high blood pressure, among other things, and was on insulin and other medications, Lutz, who reached a high weight of 425 lbs., tells PEOPLE. I didnt have the energy to play with my young daughter.

The 34-year-old registered nurse had tried every diet she could find, including no-carb diets and cleanses, but nothing had lasting results. When her hospital began offering bariatric surgery, she decided agastric bypasswas the best option for her health.

At the time, all I could do was barely make it through work, then lay on the couch, she says. I wanted to set a good example for my daughter I didnt want her to see her mom let herself go and be morbidly obese.

After her 2007 procedure, Lutz had to overhaul her diet. Before the surgery, the Newton, North Carolina-based mom would regularly eat two fast food dinners in a single sitting, followed by ice cream.

Right after surgery, I followed the rules given to me by the weight loss program exactly, she says. I only took in the exact amounts of fluids, and progressed just as they said to do. As a result, I was very successful and didnt really have any complications. Following the rules immediately post-op and sticking to those rules for a long time changed the way I approached food altogether. It taught me a new way to eat. I think those habits are what helped me the most long-term.

Lutz began eating a diet focused on protein and complex carbs, and found healthy substitutes for the foods she loved.

If Im in the mood for pizza, Ill make cauliflower bread pizza with fat-free cheese and healthy toppings, she says. My main focus is to try to be mindful and healthful about what Im eating and drinking.

After losing 170 lbs. in six months post-surgery, Lutz hit a plateau. Thats when she decided to join a womens running group at her church and signed up for her first 5k.

After the program was over and we ran that first race, I continued to run on my own, she says. Over the next year or so, I lost the last 70 lbs. Not only has running helped to get and keep weight off through physical exercise, it helps me mentally as well. I run because when I was a kid, I couldnt even walk an entire mile. I run because it clears my head, but at the same time centers my thoughts. I run to have respect for a body that I spent most of my life hating because other people told me it wasnt good enough.

RELATED VIDEO:Delaware Woman Jessica Battle Dropped 100 lbs. Ahead of her Beach WeddingSee Her Incredible Before and After

In 2016, Lutz decided to get skin removal surgery to boost her confidence further.

I worked so hard to lose all that weight, and still wasnt happy with my body, she says. No matter how much weight I lost, there was still lots of extra skin. I still felt very uncomfortable in my clothes, and never wanted anybody to see any part of my body that was loose. I couldnt wear the things that I wanted to.

Lutz says having the surgery and being able to wear regular clothes has been life-changing.

I even bought a few pairs of shorts I hadnt worn shorts since middle school, she says. The first time I went running in a tank top and shorts instead of a t-shirt and leggings to cover myself up, I felt so free. My body is far from perfect, but Im finally starting to appreciate it.

Not only has losing 240 lbs. helped Lutz feel better about herself, but its also greatly improved her health. She no longer has diabetes or high blood pressure, and has stopped having to take medications for both.

I think that the best part of losing the weight has been the overall sense of accomplishment, she says. There are so many aspects of this journey that have been positive. Ive learned a lot about myself in terms of determination and motivation. I used to hide from people behind my bigger body and tent-like clothing. Losing weight has not only helped me physically, but mentally and emotionally. Life is a marathon, not a sprint, and Im constantly in training.

Read the original here:
Mom Goes from Weighing 425 Lbs. to Being an Avid Runner: 'I Run to Respect My Body' - PEOPLE.com

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But whether you've considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you're probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.

In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.

But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.

"Sugar makes you fat, ugly and old," said Brooke Alpert, a registered dietitian and co-author of "The Sugar Detox: Lose the Sugar, Lose the Weight -- Look and Feel Great." "What we've discovered in the last couple of years is that sugar is keeping us overweight. It's also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging."

Here's more bad news: We can't stop consuming sugar. "People have a real dependency -- a real addiction to sugar," Alpert said. "We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more."

One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet -- such as salad dressings, tomato sauces and breads -- can be loaded with the white stuff.

"People don't realize that seemingly healthy foods are loaded with sugar -- and so we're basically eating sugar all day long, from morning till night," Alpert said.

The good news is that even if you're not a true sugar "addict," by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.

"There is no one person who wouldn't benefit by eliminating added sugars from their diets," Lustig said.

But going cold turkey is what works best, at least in the beginning.

"Early on in my practice, when I would notice that people had real addiction to sugar, we'd start trying to wean them of sugar or limit their intake or eat in moderation ... but the word 'moderation' is so clichd and not effective," Alpert said. "It was just ineffective to ask people to eat less of something when they're struggling with this bad habit. You wouldn't ask an alcoholic to just drink two beers.

"What was so successful in getting my clients to kick their sugar habit was to go cold turkey. When they would go cold turkey, I wasn't their favorite person -- but the number one positive effect was that it recalibrated their palate," she said. "They could now taste natural sugars in fruits, vegetables and dairy that they used to be so dulled to."

So for the first three days on a sugar detox, Alpert recommends no added sugars -- but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. "You're basically eating protein, vegetables and healthy fats."

For example, breakfast can include three eggs, any style; lunch can include up to 6 ounces of poultry, fish or tofu and a green salad, and dinner is basically a larger version of lunch, though steamed vegetables such as broccoli, kale and spinach can be eaten in place of salad. Snacks include an ounce of nuts and sliced peppers with hummus. Beverages include water, unsweetened tea and black coffee.

Though they don't contribute calories, artificial sweeteners are not allowed on the plan, either. "These little pretty colored packets pack such a punch of sweetness, and that's how our palates get dulled and immune and less reactive to what sweetness really is," Alpert said.

Consuming artificial sweeteners causes "you not only (to) store more fat," Lustig explained, "you also end up overeating later on to compensate for the increased energy storage."

Once the first three days of the sugar detox are completed, you can add an apple.

"By the fourth day, an apple tastes like candy," Alpert said. "The onions are sweet! Almonds are sweet! Once you take sugar away from your diet cold turkey, your palate recalibrates, and you start tasting natural sugars again."

Starting with day four, you can add one apple and one dairy food each day. Dairy, such as yogurt or cheese, should be full-fat and unsweetened. "Fat, fiber and protein slow the absorption of sugar, so taking out fat from dairy will make you absorb sugar faster," Alpert said.

You can also add some higher-sugar vegetables such as carrots and snow peas, as well as a daily serving of high-fiber crackers. Three glasses of red wine in that first week can be added, too.

During week two, you can add a serving of antioxidant-rich berries and an extra serving of dairy. You can also add back starchy vegetables such as yams and winter squash.

For week three, you can add grains such as barley, quinoa and oatmeal, and even some more fruit including grapes and clementines. You can also have another glass of red wine during the week and an ounce of dark chocolate each day.

"Week three should be quite livable," Alpert said.

Week four is the home stretch, when you can enjoy two starches per day, including bread and rice, in addition to high-fiber crackers. Wine goes up to five glasses per week.

"You can have a sandwich in week four, which just makes things easier," Alpert said. "I want people living. Week four is the way to do it."

Week four defines the maintenance part of the plan -- though intentional indulgences are allowed, such as ice cream or a piece of cake at a birthday party. "Because the addictive behavior is gone, having ice cream once or twice will not send you back to square one," Alpert said. Additionally, no fruit is off-limits once you've completed the 31 days.

"The whole purpose is to give people control and ownership and a place for these foods in our life," Alpert said.

Detoxing from sugar can help you lose weight quickly. "We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction," Alpert said. "Many also noticed that a lot of the weight was lost from their midsection. Belts got looser!"

Participants also reported brighter eyes, clearer skin and fewer dark circles. They also had more energy and fewer mood swings.

"I have lost approximately 40 pounds following the sugar detox," said Diane, who preferred not to share her last name. She has been on the plan for approximately two years.

"I thought I was educated on weight loss, but like many, I was miseducated, and by reducing fat, I was really just adding sugar. With the elimination of sugar, including artificial sweeteners, it is incredible how sweet foods tastes."

Diane added back some healthy fats into her diet, which keeps her feeling satisfied. And her sugar cravings disappeared. "This is probably the longest I have remained on a plan, and I don't feel like this will change. It just feels natural and normal."

There are challenges and medical considerations before starting, though. Since the first few days of a sugar detox can be challenging, it's important to pick three days during which your schedule will be supportive.

"Depending on how intense your addiction is, you can experience withdrawal symptoms, such as brain fog, crankiness and fatigue," Alpert said. Lustig found that the children in his study experienced anxiety and irritability during the first five days of eliminating sugar and caffeine, though it eventually subsided.

"If you feel bad, stop and have a piece of fruit. But if you can push through and stay well-hydrated, you can really break your cycle of sugar addiction," Alpert said.

It's important to note that the plan may not be appropriate for diabetics, extreme athletes or anyone taking medication to control blood sugar. It is also not recommended for pregnant women.

Finally, before starting a sugar detox, enlist the help of friends and/or family members for support. "You need people around you to help you be successful," Lustig said. "The whole family has to do it together."

Lisa Drayer is a nutritionist, author and health journalist.

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Brittney L Jackson , USA TODAY NETWORK - Tennessee 2:46 p.m. CT June 9, 2017

People walk to the Lift Wellness on the Jackson Walk in Jackson, Tenn.(Photo: MEGAN SMITH/The Jackson Sun)Buy Photo

The LIFT Wellness Center is offering a new weight management program created by HMR Weight Management Services.

HMR is a highly-structured diet and lifestyle program. For the second year in a row, HMR was named No. 1 Best Fast Weight-Loss Diet in the 2017 Best Diets rankings by U.S. News and World Report, according to a press release issued by the LIFT Wellness Center.

We decided to offer the HMR Program at LIFT Wellness Center because HMR has years of experience helping thousands of individuals lose weight and keep it off, Director at LIFT Wellness Center Miki Martin said in the release.The program works because it is based on clinical research, lifestyle change and putting the patient first.

HMR focuses on three aspects of weight-loss and weight maintenance: how to make healthy food choices, how to eat more fruits and vegetables and how to increase physical activity, the release notes.

Participants in the program will not only see their weight drop, but most likely will also see a decrease in the amount of medications they have to take for high blood pressure, diabetes or other health issues, Program Manager Betty Kay Williams said in an interview on Friday.

Really more than anything, its a lifestyle change, Williams said.

There will be two free information sessions about HMR at LIFT Wellness Center at 5:30 p.m. Monday and Tuesday.

HMRs highly structured diet and lifestyle change program is designed to help people lose weight quickly while learning the skills they need to keep it off, LIFT Weight Management and HMR Program Medical Director Dr. Joel Levien said in the release. Fast weight loss without lifestyle change isnt sustainable. Through the HMR Program at LIFT Wellness Center, people learn realistic ways to incorporate new healthy behaviors into their everyday lives.

Even though HMR is a group program, it is still individualized. A nurse and nurse practitioner are on staff to help customize specific wellness plans for each person, Williams said.

To register for either information session, call (731-425) 6820 or email HMRLiftCenter@wth.org.

Reach Brittney Jackson at bljackson@gannett.com or 731-425-9643.

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Carbohydrates are the only source of energy (fuel) for many vital organs, including the brain, central nervous system and kidneys. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help the glucose move from the blood into the cells.

Low carbohydrate diets

These days, many people tend to follow the 'low carbohydrate' diet regime to fast track their goal of losing unwanted fat. These diets contain less than 100g of carbohydrates per day. Such drastic measures can actually backfire because these diets have a high-fat content (particularly saturated fat) and restrict fruit, vegetables and high fiber breads and cereals. Vital organs of the body including the brain (which uses carbohydrate as fuel) can lose healthy cells at double the normal rate.

Very low carbohydrate diets do not meet your daily nutritional needs. To be healthy, your daily diet should include at least:

The long-term safety of a diet very low on carbohydrates but high in saturated fat is still uncertain. Some experts believe it's the perfect recipe for a heart attack. Follow-up studies are needed over years to determine the safety of very low-carbohydrate diets.

You gain weight by eating too many calories, not carbs

The basic principle of any low-carbohydrate diet is to restrict the calories coming from carbohydrate foods so that the weight gain is minimised. This is misleading. You gain weight if you consume too many calories--it doesn't matter whether they are from carbohydrates, proteins or fats.

There's nothing special about a low-carb diet

Low carbohydrate diets cause you to lose weight because they restrict calories or energy. This approach to eating starves the body of important nutrients it needs on a daily basis and can cause major metabolic disturbances in the body.There are just fewer calories consumed in these diets, which causes the weight loss and not by eating less carbs.

Yoyo dieting

Our body stores excess carbohydrates (glucose) as glycogen and converts glycogen back into glucose to use as fuel if there is not enough carbohydrate in the diet. Around 3gm of water is needed to release one gram of glycogen, so the rapid initial weight loss on a low carbohydrate diet is mostly water, not the body fat.When a normal diet is resumed, some muscle tissue is rebuilt, water is restored and weight quickly returns, mostly as fat.

Women often fall prey to this vicious circle of dieting. The feel-good factor is short-lived when their lost body weight comes back. Such kind of dieting is called 'yoyo' dieting.

Healthy approach is the key

Vegetarians and people who consume predominantly plant-based diets are generally slimmer and have much lower rates of obesity, heart disease and cancer than people who eat meat-based diets. This supports current thinking that diets high in unrefined carbohydrates help prevent weight gain and obesity.

Short-term side effects of low-carb diets

Within a short period of time, the effects of a very low carbohydrate diet include nausea, dizziness, constipation, lethargy, dehydration, bad breath, loss of appetite, loss of libido, excessive fatigue, depression, memory loss (forgetfulness), irritated personality and under-nourished look (pale).

Ketones

If the body doesn't receive enough carbohydrate, it breaks down muscle and other tissue to produce glucose. This causes a build-up of waste product called Ketones. This state, known as 'ketosis', is commonly seen in people who are starving, suffering from anorexia nervosa or with untreated insulin-dependent diabetes.

Ketones make the blood highly acidic. Ketosis can be fatal in severe conditions, particularly for pregnant women, their unborn babies and for people with diabetes. There is also evidence that the heart may not be able to function to its full capacity when ketone bodies are its main source of fuel.

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