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An obese couple who, together, topped the scales at 55 stone have shed half of their body fat in just 12 months.

26-year-old Lexi Reed weighed 34st 6lbs when she married husband Danny, 28, who at his heaviest weight 20st. The couple, from Indiana, USA, maintained their heavy weight by gorging on over 8,000 calories a day, dining every day on things like fried food and Chinese takeaways.

But last January, the couple knew they needed to change, and so, in a bid to become better versions of themselves, the pair ditched their fast food lifestyle, and stuck to their New Years resolutions to lose weight.

They have already lost an astounding 22st in just a year.

Lexi, a receptionist, says that her weight affected her in a variety of ways often leaving her feeling anxious when eating out.

She said: I was always terrified of breaking furniture when eating out, people would stare at us and its no real surprise as we weighed a combined 55 stone.

We never ate vegetables and never tried to be healthy, everything we ate would either be fried or from a fast food restaurant.

We were easily eating 4,000 calories a day each, we didnt know where to stop.

Lexi explained that their resolutions to lose weight were nothing new but in January 2016, they finally decided to stick to them though it was very hard, as it was all the pair knew in their relationship together.

Lexi said: In January 2016 my best friend challenged me to not eat out for 30 days, I wasnt allowed to eat any junk food and for once I stuck to it, and so did Danny.

From there it was so much easier to keep at it and I said to myself that I would be happy with losing seven stone in the first year.

Danny was really supportive and we started to make everything from scratch at home, we found alternatives ways of eating food that we loved, so we would still eat pizza but it would be a healthy option.

According to Lexi, this health kick entailed a massive diet overhaul, both in what they were eating and the amounts they were eating it in.

Lexi said: Its what our relationship revolved around, most days we would go to a Chinese buffet and eat three-four plates each before getting home and ordering takeaway.

But it wasnt just the relationship their diet was controlling it was their health, too.

My size controlled my life and it was also affecting my health, I had difficulty breathing and Im pretty sure I was pre-diabetic, people dont understand how hard it is to be over weight, admitted Lexi.

I was once turned away at a theme park because I was too big to fit on the rollercoasters, it was humiliating.

But once we put our mind to it the weight quickly started to fall off, I have since lost nearly 17st and Danny has lost 4st 6lbs.

DIET BEFORE

Breakfast nothing

Lunch Chinese buffet 3-4 plates

Dinner large family pizza meal deal

Snacks mountain dew, sweets, chocolate, crisps

DIET AFTER

Breakfast eggs and turkey bacon

Snacks cheese stick

Lunch salmon or chicken with vegetables

Snacks handful of nuts

Dinner chicken, cottage cheese, vegetables

Snacks low calorie ice cream

The pair are still working hard every day to keep on losing and toning up, but they are doing amazingly each and every day.

And, as well as dieting, the couple attend the gym five-six times a week, and Lexi regularly attended Zumba classes.

Lexi currently weighs 17st 7lbs and Danny weighs 15st 5lbs and now, the pair is hoping to inspire others who are wanting to lose weight.

Lexi said: We want to encourage people that it is possible to change your life with diet and exercise.

I dont want you in my life if you mansplain periods like theyre a tummyache

Sainsbury's is now selling Valentine's Day cards for same-sex couples

This Sainsbury's worker stepped in to help with a nine-year-old's panic attack

You dont need a trainer, surgery, to spend tons of money on healthy food or supplements. You just need yourself and to put forward hard work and determination.

Small changes are going to add up to big results.

MORE: How to lose weight 11 easy changes to make to your diet today

MORE: This Instagram fitness blogger is illustrating the downside to losing weight

Metro Blogs is a place for opinions. These opinions belong to the author and are not necessarily shared by Metro.

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Couple sheds half of their body fat in a year and here's how they did it - Metro

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February 05, 2017 10:00 ET | Source: Lynch Chiropractic Center

LEXINGTON, Ky., Feb. 05, 2017 (GLOBE NEWSWIRE) -- Healthy weight loss is one of the most popular resolutions for the New Year. However, many people need extra support in reaching their goals safely. Nutritional counseling and lifestyle advice are available services that support patients 2017 health and fitness goals at Lynch Chiropractic Center. Patients are empowered when working with specially-trained staff and can reach healthy weight loss goals and improve their overall health. Start off the New Year with effective and healthy weight loss tips from Lynch Chiropractic Center.

Learn how to stay on the path to sustainable and healthy weight loss goals. The majority of food choices should be healthy, whole food options. Indulging in sweets or high-fat foods should only be done in moderation. Begin to make small steps to improved wellness with one habit at a time. Drink a minimum of 32 ounces of water before lunch can improve digestion and reduce fatigue. Walk 30 minutes or more a day. Walk during a break or after lunch and park the car farther in a parking lot to squeeze in more movement. Tennis, swimming, and running are also excellent ways to provide the necessary cardio activity for the body. Turn fat to muscle and improve metabolic activity with two strength-training sessions a week. For those who dont want to pay for a gym membership, exercise videos and communities are available online. Find a video or two to work into daily routines to improve muscle tone and reduce excess weight. Additionally, add more fruits and vegetables into a diet and reduce consumption of red meats. Explore interesting culinary options on a Meatless Monday and get the family involved in finding new and intriguing meat-optional recipes. Lentil chili, vegetarian Indian dishes, and beans and rice are heart-healthy and low-fat options.

Isnt it time to commit to a healthier you? said Dr. Kevin Lynch. The holidays and associated stress often get in the way of healthy habits resulting in increased irritability, weight gain, inflammation, and fatigue. Our nutritional services and lifestyle advice can gently steer patients back on the right path and help them achieve and maintain their health-related New Years resolutions. Lose weight safely, improve general health, and boost energy with the advice from our experts at Lynch Chiropractic Center.

Dr. Kevin Lynch of Lynch Chiropractic Center has served the Lexington community for over 30 years. The team is committed to helping patients reach and maintain an optimal state of health. They welcome new patients with their special of $25 for an initial visit that includes exam, consultation, and X-rays. Services include chiropractic care, corrective exercise, lifestyle advice, nutritional counseling, and spinal and postural screenings.

Call (859) 266-1999 to learn about nutritional counseling and lifestyle advice for weight loss and health in the New Year or visit http://www.chiropractorlexington.com/ for more details.

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Lynch Chiropractic Center Helps with Weight Loss and Wellness Resolutions - GlobeNewswire (press release)

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From Atkins to The Z Diet, there are hundreds of weight loss programmes to choose from if you're trying to slim down.

But as one nutritionist has revealed, some of the most well-known and trendiest diets could actually pose a danger to your health.Registered nutritionist Rhiannon Lambert has unveiled the fad diets that you should never follow if you want to stay healthy, from the popular juice cleanse to becoming a vegan on a whim.

Juice cleanse

Any suggestion that the human body can be detoxed with a juice cleanse is incorrect. We are naturally designed to remove toxins using our liver and kidneys a juice cleanse won't perform such a detox.

Those who promote juicing often claim that drinking juice is better than eating whole fruits and vegetables because removing fibre makes nutrients easier to absorb. However, there is no scientific research to support this claim.

Antioxidants are often bound to the fibre in fruit and vegetables and countless research studies suggest that the lack of fibre in juices significantly reduces any supposed health benefits.

Consuming well under 1,000 calories per day from juices will likely result in a stark calorie deficit and weight-loss will be inevitable. But this is extremely difficult to sustain for more than a few days and while a juice diet may help initially with slimming, any severe calorie restriction can slow down your metabolism long-term.

Juices should not be used as meal replacements. They do not contain sufficient protein nor healthy fat - both of which are required by the body. In fact, drinking juice over a long period of time could increase the risk of metabolic syndrome, liver damage and even obesity.

Veganism

At this time of year, many people try veganism to become healthier and lose weight.But only by safely applying a vegan diet will you avoid deficiency in key nutrients.

There are some nutrients that can only be obtained from plants such as vitamin C, and others that can only be obtained from animal sources such as Vitamin B12, which is involved in the function of every cell in the body and brain.As it isn't found in any non-animal product (except algae), studies suggest vegans are more often than not deficient in this critical nutrient. Other nutrients often forgotten in a vegan diet include vitamin D, omega-3 and iron.

READ: Food For Thought?

Protein is of course vital for muscle and bone health but also for cells affecting our skin and hair. With about 20 per cent of the human body made up of protein, its important to get an adequate amount from your diet every single day. Thankfully, there are plenty of delicious, protein-rich plant-based foods to consider incorporating into your diet, including tofu, lentils, quinoa, hemp, chia and beans.

Alkaline diet

This weight loss scheme is based on the claim that modern diets cause our body to produce too much acid, which is then turned into fat, leading to weight gain. High acidity levels have also been blamed on conditions such as arthritis, osteoporosis, tiredness, and kidney and liver disorders.

An alkaline diet reduces the number of acid-producing foods you eat, such as meat, grains, refined sugar, dairy, caffeine, alcohol and processed foods, in favour of alkaline foods.Ultimately, the diet will consist of a great deal of fruit and vegetables and a small amount of protein.

While the advice to cut back on processed foods, alcohol, caffeine and refined sugar is good, any weight loss associated with this diet is largely down to the fact these unhealthy foods have been cut out, rather than anything to do with acid and alkaline.

The human body regulates its own acidity levels, regardless of what you eat and drink.

Unlike so many other diets, the alkaline diet is not unhealthy, but its claims are simply not supported by science and human physiology.

Meal replacements

The idea is to restrict calories by eating a range of bars, soups, and shakes, as well as having a few low-calorie meals.

Like with any calorie-restricting diet, weight loss can be dramatic. Despite some products being fortified with vitamins and minerals to ensurenutritionisn't lost, the very mindset of giving up normal meals and swapping them for a snack bar or a shake can be boring, socially isolating and difficult to maintain long-term.

And while fortified products are a welcome addition to any restrictive diet, the inclusion of sugar and artificial chemicals is definitely not, with studies suggesting that they will limit any health benefits from vitamins and minerals.

A blackcurrent and apple shake, for example, contains 44.1g of sugar per 100g significantly above your recommended daily intake.

Low calory meal plans

Low-calorie weight loss programmes are based on your Body Mass Index (BMI) score, which will dictate how many meals a day you have.

This diet does advise you to see a GP before you start and can fit into a busy schedule - but it has many drawbacks. Restricting carbohydrates and fibre will result in side effects such as tiredness, dizziness, and constipation, making this plan unsustainable long-term.

READ:Want a flat stomach? Then eat this

It could also impact on your mental well-being. Without any allowance for spontaneous eating out, they are unsustainable as diet plans.Any low-calorie diet that involves eating 1,000 calories a day or less should not be followed for more than 12 continuous weeks and should require professional medical supervision.

Low fat meal plans

These diets encourage the swapping of high-fat foods for low-fat foods which are naturally filling. But this idea is out-dated, with healthy fats now considered a crucial element in our meals.

On these diets, some items are considered 'free foods' which can be eaten in unlimited amounts including fruit, vegetables, pasta, meat, fish and eggs. No calorie counting is involved and no foods are banned, and it's said you could lose one or two pounds a week.But without any education surrounding portion sizes and nutritional intake, many will find it difficult to understand what to do when the programme ends and struggle to keep the weight off long-term.

There would also be a temptation to fill up on 'free foods' such as processed meats without any concern for the salt, sugar and other unhealthy additives contained in them.With many carbohydrates restricted, these diets will only worsen some people's obsessive fear of supposed 'bad foods'.

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Diet trends you should not just follow - Independent Online

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CHARLESTON, WV--(Marketwired - February 01, 2017) - Low-carb or ketogenic diets are traditionally great for rapid weight loss, but many who suddenly embark on this style of dieting must often pay a steep price due to common side effects such as fatigue, irritability and low-energy. Not to mention, leaving potatoes and other healthy starches out of the diet in order to lose weight can result in nutritional deficiencies over time. Nationally recognized weight loss program, Diet Doc has formulated a new starch and carbohydrate blocker - CarbZap, a highly effective weight loss aid. CarbZap users can eat meals high in carbs and starches without the fear of excess weight gain or other conditions that come with high carb consumption. This innovative new prescription reduces sugar and carbohydrate absorption by breaking them down and eliminating them from the body before they can be converted into fat by:

CarbZap will help you to enjoy the health benefits that come with reduced carb intake such as better regulated blood sugar, and an increased metabolism for faster weight loss. Due to its carbohydrate-blocking benefits, caloric restriction is not necessary for individuals taking CarbZap since most carbs are not converted into fat but are instead excreted from the body. This helps to eliminate the fatigue, incessant hunger, cravings and decreased physical activity that often comes with low-calorie dieting. For those who regularly maintain carb restricted diets, the supplement can be particularly useful to boost the digestion and elimination of carbs during those occasional 'cheat days' when taken before carb laden meals.

Contact Diet Doc today for instant access to this powerful weight loss aid. Diet Doc's CarbZap has been carefully formulated by their own in-house doctors as a great weight loss catalyst on its own, or in conjunction with any one of our medical weight loss plans to help boost results safely and rapidly. Diet Doc's diet plans are developed according to each patient's health history to create personalized diet plans to promote quick weight loss, encourage weight management and improve conditions associated with excessive carbohydrate intake.

New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patient's health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient's age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

Linkedin: https://www.Linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc's New CarbZap Prescription Effectively Blocks Carbohydrates During Meals - Marketwired (press release)

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Runner's World

This is What Happened When I Started Counting My Vegan Calories Runner's World So, I can safely tack on another 450 calories. My lunch usually comes ... Caloric intake alone won't give you a complete picture of your health and fitness, but it's important information to have if you're trying to build muscle or lose weight. And if ...

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This is What Happened When I Started Counting My Vegan Calories - Runner's World

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100+ pounds lost on The Slow-Carb Diet.

If you want to lose fat in 2014, how about we do it together? I need to work off some Danish butter cookies.

Last year, the Lift team helped me test The Slow-Carb Diet with 3,500 readers. The result: 84% of people lost weight and the average weight loss was 8.6 pounds over four weeks. Many people lost more than 20 pounds. This didnt surprise me, given the case studies of people whove lost 100+ pounds.

Working alongside UC Berkeley, Lift is now launching the largest study of popular diets ever performed. You can choose from 10 different diets (Paleo, vegetarian, gluten-free, etc.), and the study includes control groups and a randomized trial. The Slow-Carb Diet is one option.

I will be participating, cheering you onand advising. Heres what you should do today:

For more background on this study, I asked Tony Stubblebine, CEO of Lift, to tell the story. Here it is! Its a quick read, and I suggest it

A year ago, we ran 3,500 readers of Tims blog through a four-week study of the Slow-Carb Diet, tracking their progress throughLift.

The results were amazing:84% of people who stuck to the diet lost weight and the average weight loss was 8.6 pounds over four weeks.Those stats are crazy, right?Some people lose 100+ lbs going Slow-Carb, but I never dreamed that peoples success rate would be so consistent.

After seeing the results, I wondered whether people fail to adopt healthy habits due to lack of independently testing. Getting people to change isnt just about giving good advice; its also about giving them confidence in the advice. Our study showed that Slow-Carb definitely works. But what about the rest of the diet world?

As soon as we published the Slow-Carb Diet results, a young researcher at UC Berkeley reached out. The proposal: that we turn the Slow-Carb Diet study into a full blown scientific research project, or, as he coined it, The Manhattan Project of diet research.

Tim is unique, in that he had the vision and the guts to put his diet to the test. Very few (probably zero) other diet authors have tried this. What if we could replicate this on an epic scale with other approaches? Real objective data?

Unfortunately, academia doesnt move fast enough to keep up with popular diets. By the time a study comes out, weve all moved on to the next thing.The research that we did on The 4-Hour Body was pioneering in its speed. Tim and I conceived the study in October, ran it in November, and published the results in December.

Taking that rapid, crowd-sourced approach to diet experimentation would be like dropping a nuclear bomb on the existing diet industry. This sort of research could completely change our notion of what worksand for whom.

Our UC Berkeley advisors had just one concern: we had to get more rigorous about our experimental design.

This second study, which were calling The Quantified Diet Project, includes a comparison of ten different approaches to healthy diet, a control group, and another group going through a randomized trial.

With your help, we can start getting scientifically-valid measurements for all popular diet advice. What works and what doesnt? The results might surprise you.

When you join, youll be presented with ten approaches to healthy diet, along with two control groups. All of these approaches have been vetted for healthiness, but youll have a chance to opt out of any that dont fit your lifestyle.

And, of course, if you are a strong believer in The Slow-Carb Diet, you can go straight to that option (Slow-Carb obviously works).

This is a chance to lose weight, increase your health, boost your energy, and make a real contribution to science. Join the Quantified Diet Studytoday! It could change your life and change how scientific studies are performed. Win-win.

Heres to an incredible 2014, starting now,

Tony Stubblebine

Advice, motivation, and tracking for more than 100,000 goals.

Posted on: January 5, 2014.

Please check out Tools of Titans, my new book, which shares the tactics, routines, and habits of billionaires, icons, and world-class performers. It was distilled from more than 10,000 pages of notes, and everything has been vetted and tested in my own life in some fashion. The tips and tricks in Tools of Titans changed my life, and I hope the same for you. Click here for sample chapters, full details, and a Foreword from Arnold Schwarzenegger!

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One of the most common questions I get about the Autoimmune Protocol is Why should I do AIP instead of a ketogenic diet, GAPS, SCD, low-FODMAP, or the Candida Diet? or Should I do AIP with SCD/low-FODMAPs etc.? With this article, I am going to share with you the differences between these approaches, and why you should or shouldnt layer them (or use them instead of!) the AIP.

A low-carb diet has a few variations, but the biggest distinction is whether or not the amount of carbs one eats is enough to put one into ketosis or not. This is a state where the body relies on ketones as well as glucose to produce energy, and is achieved by eating less than 30-50 grams of carbohydrate per day. This threshold is individualsome people are able to achieve ketosis with a higher level of carbs, others need to eat less. Most people consider a diet that is between ketosis and 100 grams of carbohydrate per day a low carb diet (depending who you talk toIm certainly not an expert here!). Some practitioners say to try low-carb or ketogenic diets because they have been shown to be effective against neurological disorders as well as some types of cancer. Others have better success with weight loss or regaining insulin sensitivity with this approach.

There has been much heated debate in the Paleo community about what carb intake is optimal for good health, and if we even need carbs at all. Some believe that a ketogenic diet is optimal for everyone, while others believe that it is necessary to eat carbohydrates, and that ketogenic diets need only be used in specific circumstances. Dr. Sarah Ballantyne writes in The Paleo Approach that studies of those using ketogenic diets and autoimmunity show a worsening of symptoms. Ive both had a negative personal experience layering a ketogenic approach with AIP, as well as worked with many autoimmune clients and havent found anyone who seems to thrive eating this way, especially with Hashimotos (this isnt to say there isnt anyone out there I just havent come across them yet!).

So why do we need carbs, and why do some people feel bad on a low-carb approach? Well, first off, vegetables containing carbohydrate are our main source of fiber, which is necessary to feed a wide range of bacteria in our gut (here is a fantastic series about fiber from The Paleo Mom). This is why I think a lot of people fail on low-carb diets long termthey are not nourishing their gut flora! Secondly, insulin is needed to make the conversion of thyroid hormones, and low-carb diets can actually cause hypothyroidism symptoms in some people, even after the carb flu period is over. I personally experienced a worsening of my hypothyroid symptoms when I tried a ketogenic diet for six weeks in 2013, and finally gave up because I was so incredibly fatigued. My recommendation is not to layer a low-carb approach with the autoimmune protocol unless a person is dealing with a specific situation that would warrant it, like neurological disease or certain types of cancer.

The SCD and Candida diets have different protocols, but they both share a pathogen-specific approach. This means their purpose is to eliminate the foods that feed pathogenic overgrowths in the gut, like all starches (including those that would be included on AIP like sweet potato, squash, and tapioca), fruit, sweeteners, fruit juice, milk, and grains, among other foods.

These approaches can be very effective at eliminating symptoms for those that have overgrowths, but neither of these diets are very effective at eliminating pathogens on their own. If someone is experiencing symptoms when eating these foods, instead of blindly going on one of these variations of a pathogen-specific diet I would encourage them to test, dont guess! Most who are successful at recovering from these overgrowths do so knowing specifically what pathogen they are fighting. Some need to be dealt with from more than one angleprescription or herbal antibiotics, anti-fungals, and probiotics can be helpful here (and it is important to work with a practitioner who is experienced in this area!).

Another issue I have with these approaches is that they dont eliminate a lot of allergens shown to be a problem for some people with autoimmunitymost notably eggs, dairy, and nightshades. In addition, these approaches end up being a low-carb diet, which is not advisable because of the reasons in the section above.

A lot of people ask me if I recommend layering the Autoimmune Protocol with SCD or the Candida diet just in case. I dont think this is a good idea. If you suspect you have a pathogenic overgrowth going on, I recommend comprehensive gut testing and a skilled practitioner to help you navigate this issue. Many people waste their time on a restricted diet (you can read my story about this here) when really, they need medical treatmentI dont want you to be one of them!

The GAPS Diet is similar to the SCD and Candida diets in that it also incorporates a pathogen-specific approach, but emphasizes the pinpointing of allergens as well as gut-healing nutrients. The GAPS intro diet consists of well-cooked meat, vegetables and broth for a period of time until additional foods are added in one by one to assess tolerance. The first foods that are added in are fermented vegetables, probiotics, egg yolks, fermented dairy, ghee, and nuts. The diet was developed for use with autism and other neurological conditions, and since has been used by people with a variety of chronic health conditions.

What I like about the GAPS diet is that like AIP, it is also an elimination diet, and emphasizes gut-healing foods at the same time as removing triggers. That being said, I dont believe the protocol is ideal for those with autoimmunity many of the first foods reintroduced can be problematic for people, and I believe these reintroductions come too soon in the process. The intro is also too low-carb for most folks, and they usually dont feel well if they try to apply the diet long-term (over a couple of months).

The Autoimmune Protocol, if done in a nutrient-dense was as Sarah Ballantyne suggests in The Paleo Approach (fermented foods, bone broth, organ meats, etc.) is very similar to GAPS, except the protocol is much more refined and tailored to those with autoimmunity. Some people, especially those with acute digestive symptoms, can benefit from a GAPS intro-like start to the Autoimmune Protocol. If this is what you want to do, I just recommend that you follow Sarahs recommendations for reintroducing foods outlined in The Paleo Approach.

The Low-FODMAP diet eliminates short-chain fermentable carbohydrates that can feed an overgrowth in the gut. Many with digestive symptoms like IBS, constipation, diarrhea, bloating, gas, and cramps turn to this protocol in order to get their digestive issues under control. All of these high-FODMAP foods are eliminated for a couple of weeks and then reintroduced to assess tolerance. There are a few different categories of FODMAPs, and some people react badly to one category while sparing another.

The low-FODMAP diet has been used for those with fructose malabsorption, SIBO, Candida, and other gut imbalances. While it can help with the symptoms of digestive overgrowth, it is not an autoimmune-specific diet, and includes some potential allergens like eggs, nuts, and nightshade vegetables. For those who suffer from digestive issues that are not relieved by AIP, layering a low-FODMAP approach on top for a couple weeks can be helpful. (To learnhow to do sosafely and effectively, Christina Feindels amazing eBook, 28 Days of Low-FODMAP AIP is a must-have!)

While a low-FODMAP diet can be effective at managing the symptoms of an overgrowth, it is not usually effective on its own to treat an overgrowth. The same advice above applies here if a person discovers they are sensitive to these foods, this is a clue to get tested for the underlying cause of sensitivity. Most often, those who are sensitive to FODMAPs are suffering from Small Intestine Bacterial Overgrowth (more info on SIBO, testing, and treatment here!), fructose malabsorption, Candida, or another type of overgrowth. While not everyone with autoimmunity suffers from SIBO, it seems to be quite common and a low-FODMAP approach can help clue a person in to if that is something they are suffering from.

That being said, I think the low-FODMAP diet would be the best pathogen-specific diet for those to layer with the Autoimmune Protocol (not instead of) in order to start getting to the bottom of their digestive issues. Aglaee Jacob, author ofDigestive Health with Real Food has a great list of FODMAP foods that you can print out here! And definitely check out28 Days of Low-FODMAP AIP.

The Autoimmune Protocol is a science-based protocol designed to simultaneously remove triggers as well as nourish the body to heal from chronic illness. The elimination diet must be done 100% because the immune system needs time to heal from potential food triggers. This makes the protocol quite difficult (but not impossible!) to adhere to. Because of this difficulty, I do not recommend that people layer pathogen-specific or low-carb modifications with AIP to start out with. The only caveat here is if someone is working with a practitioner who has tested, diagnosed, and treated a gut infection and has recommended a specific dietary protocol (like the low-FODMAP diet).

If a person has done AIP for a month or two and is still having digestive issues, it may be time to do some further testing, while considering a trial of a pathogen specific approach. I believe getting tested for SIBO, a comprehensive stool test, and the low-FODMAP diet is a great starting place in addition to finding someone to work with that is experienced in this area.

I get contacted by a lot of people who want to start the Autoimmune Protocol by layering two or more of these approaches just in case, or because they think that it will save them time in the long run. I dont think this is wise, and I believe more people who take this approach end up not being able to complete the elimination diet because their variation of the protocol is too restricted. My motto is always set yourself up for success. Although there is a wealth of information out there about AIP, someone elses journey is not your journey. Take things one step at a time, and remember that in time, you will make discoveries about your health that will enable you to make progress, but it may not happen all at once!

REFERENCES

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We offer numerous modalities of treatment; selecting only the most appropriate for you and your lifestyle. Long term weight loss success is our goal as we teach you about nutrition and give you effective techniques to apply throughout your day. As your progress becomes visible on the outside, your level of inspiration will reflect that on the inside.

Whatever your past difficulties have been with weight loss, our Smart for Life family will welcome you with open arms, providing support, delicious healthy products that weve created and a proven program thats actually fun. Give us a call to schedule your introductory consultation. We cant wait to introduce you to the NEW you!

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Hours of Operation

The Smart for Life Weight Loss Program was created by Sasson Moulavi, MD, a board certified bariatric physician. Dr. Sass has been supervising his successful weight loss program for over fifteen years. Through diligent research and continuing education, Dr. Sass sustains his ability to help others with ever-evolving information. Not only will the Smart for Life Program give you access to these leading edge philosophies and techniques, but Dr. Sass also leads the team that creates and produces the amazing, healthy, Smart for Life products in our own award-winning manufacturing facility.

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Tips for Planning, Enjoying, and Sticking to a Nutritious Diet

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, its about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, youre not alone. It seems that for every expert who tells you a certain food is good for you, youll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western dietfilled with processed meats, packaged meals, takeout food, and sugary snackswith higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimers disease, and schizophrenia, or in the increased risk of suicide in young people.

Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, its your overall dietary pattern that is most important. That means switching to a healthy diet doesnt have to be an all or nothing proposition. You dont have to be perfect and you dont have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

Changing everything at once usually leads to cheating or giving up on your new eating plan. To set yourself up for success, think about planning a healthy diet as a number of small, manageable stepslike adding a salad to your diet once a dayrather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Prepare more of your own meals.Cooking more meals at home can help you take charge of what youre eating and better monitor exactly what goes into your food.

Make the right changes.When cutting back on unhealthy foods in your diet, its important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), wont lower your risk for heart disease or improve your mood.

Simplify.Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

Read the labels.Its important to be aware of whats in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating.This will help foster healthy new habits and tastes. The more healthy food you eat, the better youll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydratedcausing tiredness, low energy, and headaches. Its common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Instead of emphasizing one nutrient, we need to move to food-based recommendations. What we eat should be whole, minimally processed, nutritious foodfood that is in many cases as close to its natural form as possible.

Dariush Mozaffarian, Dean of the Friedman School of Nutrition, Tufts University

Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of protein, fat, fiber, carbohydrates, vitamins, and minerals to sustain a healthy body.

For many of us, moderation also means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinnerbut not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with extra vegetables.

Try not to think of certain foods as off-limits.When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions.Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizesyour serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.

Aside from portion size, perhaps the single biggest problem with the modern Western diet is the amount of added sugar in our food. As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food so all this added sugar just means a lot of empty calories.

Slowly reduce the sugar in your dieta little at a timeto give your taste buds time to adjust and wean yourself off the craving.

Avoid sugary drinks.Try drinking sparkling water with a splash of fruit juice instead.

Dont replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking were making a healthier choice. Low-fat doesnt necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste.

Avoid processed or packaged foodslike canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit.

Be careful when eating out. Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

Check labels and choose low-sugar products.

Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need todoublethe amount we currently eat. To increase your intake, add berries to breakfast cereals, eat fruit for dessert, swap your usual side dish for a salad, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidantsand different colors provide different benefits.

Greens.Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables.Naturally sweet vegetablessuch as corn, carrots, beets, sweet potatoes, yams, onions, and squashadd healthy sweetness to your meals and reduce your cravings for added sugars.

Fruit.Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you'll also have more energy for exercising.

Choose healthy carbohydrates and fiber sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

Healthy carbs(or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs(or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

Avoid refined carbs such as breads, pastas, and breakfast cereals that are not whole grain.

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the hearts rhythm. If you dont get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much from food as possible and use only low-dose calcium supplements to make up any shortfall. Limit foods that deplete your bodys calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and Knutrients that help calcium do its job.

Dairy.Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, unsweetened yogurt, and cheese.

Vegetables and greens.Many vegetables, especially leafy green ones, are rich sources of calcium. Try collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.

Beans.Good sources of calcium include black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Protein gives us the energy to get up and goand keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age.

Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.

Despite what you may have been told, not all fats are unhealthy. While bad fats can increase your risk of certain diseases, good fats are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia.

Monounsaturated fatsfrom avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).

Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts.

Trans fats,found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with partially hydrogenated oil in the ingredients, even if it claims to be trans-fat free.

Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat, while poultry and fish also contain some saturated fat.The latest news in the nutritional world studieswith old and new studies to back them upsuggest that not all saturated fat is a dietary demon, either. While many prominent health organizations maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts take a different view.The new argument is that saturated fat contributes to weight control and overall health.

Of course, not all saturated fat is the same. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer. See: The Fat Debate

Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.

Be wary of processed or pre-packaged foods. Processed foods like canned soups or frozen dinners often contain hidden sodium that quickly surpasses the recommended limit.

Use herbs and spicessuch as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.

Be careful when eating out.Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.

Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free.

Related HelpGuide articles

Mastering the mindful meal Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Womens Hospital)

Diet and Mental Health How dietary factors affect mental and emotional health. (Mental Health Foundation)

Omega-3 Fats: An Essential Contribution All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)

Clarifying the Facts on Fats: Is Butter Really Back? Concentrating too much on eliminating fat from our diets has led us to replace healthy fats with simple carbohydrate foods that may actually be worse for our health. (Harvard Public Health)

The Truth About Fats Understanding what counts as good fats, bad fats, and thosein-between. (Harvard Health Publications)

Face the Fats (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases. (Nutrition Action Healthletter)

Sugar exposed as deadly villain in obesity epidemic Article about addictive sugar can be, with tips to cut down. (Guardian)

How to spot and avoid added sugar Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

Sodium Content of Your Food How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine PDF)

How to stay in the sodium safe zone Tips to reduce your sodium intake and improve heart health. (Harvard Health Publications)

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Authors: Lawrence Robinson, Jeanne Segal Ph.D., and Robert Segal, M.A.Last updated: January 2017.

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