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While there are many fad diets and quick weight loss programmes available, experts recommend setting realistic goals to see long-term success. Therefore it is best to aim for one to two pounds of weight loss a week. For that, 500 to 1,000 calories need to be burned more than consumed each day, this can be done through a lower calorie diet and regular physical activity. But there are also a few other diet changes that can help speed up weight loss.

Dark green vegetables are an excellent source of fibre that can not only help fill you up but ensure the gut is happy by promoting regular bowel movements.

Eating fibre-rich foods like leafy greens may indirectly lead to a decrease in overall calorie intake and weight loss since fibre has been linked to satiety and reduced appetite.

Many leafy greens are also low in calories. The below figures are based on a 100g serving.

READ MORE:Lorraine Kelly's go-to superfood that helped her lose 1.5st

In a bid to crush hunger pangs while building muscle and losing fat, its advisable to each carbs with protein.

Registered dietician Amy Goodson explained how protein digests more slowly, so youll feel full after a meal, which may translate into fewer calories eaten overall.

If you eat carbohydrates by themselves, they can spike your blood sugar, causing it to drop later and set you up for an energy crash, Amy added.

The other reason for eating more protein is that its the building block of muscle growth, and muscle is more metabolically active than fat, allowing the body to burn more calories even when resting.

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Drinking a glass of warm water before every meal is a good habit for boosting fat burn for several reasons.

First of all, for organs to function optimally, water is needed.

Secondly, staying well-hydrated can help fewer calories be consumed - many mistake hunger for thirst.

A glass of water before a meal fills the stomach just as a starter of soup would, helping to satisfy hunger but without the calories.

Next time youre hungry, try drinking a large glass of water, then wait 30 minutes.

If youre still feeling hungry then opt for a healthy snack.

Everyones heard of Meatless Mondays by now and taking part in it can contribute to weight loss.

It has been said that a vegetarian diet is just as effective for weight loss as the popular Mediterranean diet.

But being vegetarian or vegan doesnt mean consuming fewer calories, so its important to focus on what you eat for that one meatless meal a week.

Its important to consume high-quality plant-based protein.

nutritionist Michelle Braude, MD cited: One study of obese individuals found] that most men and women lose weight when they switch to eating plant-based protein instead of red meat and animal protein.

Nuts, beans and pulses, legumes, tofu, seitan, certain grains and some vegetables like soya beans are all great plant-based proteins.

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Four diet changes to speed up weight loss - lose twice as much fat - Express

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Losing weight is a difficult journey for anyone, but it can be especially tough for celebrities in the public eye, and the pressure to look perfect can be even more intense. Luckily, more and more celebrities are opening up about their weight-loss journeys, showing that they, like everyone else, have struggled with their weight. Chrissy Metz weight loss is one of these inspiring stories.

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Who is Chrissy Metz?

Chrissy Metz is a Florida-born singer and actress who became famous for her character as Kate Pearson on This Is Us, an NBC hit drama. Her acting career began in 2005 with minor roles in film and television, but she landed her breakout role in the regular series "This Is Us" after moving to Los Angeles in 2016. The series ran from 2016 - 2022, and the show got her a Primetime Emmy Award. She also got nominated for two Golden Globe Awards. Metz struggled with weight issues ever since she was a child, and she related to her role as Kate Pearson, who had to deal with weight issues.

Metz, also a singer, appeared in other films - Breakthrough and Unbreakable, both in 2019. She also had roles in Sierra Burgess Is a Loser and played Ima Wiggles in FX's American Horror Story: Freak Show.

Chrissy Metz's younger years

Metz was born to Mark and Denise Metz on September 29, 1980, in Homestead, Florida. Her family moved to Japan when she was six months old because her father was stationed there in the US Navy. When she turned 8, her family decided to move back to the US. Soon after, her parents divorced, and her father married another woman on the same day the divorce was finalized. In recent interviews, Metz's father disputed her claims that he abandoned them. Her father said that he and his new wife tried to reach out to Chrissy Metz several times but that she never replied.

Metz, her mother, and two siblings lived in a trailer park in Gainesville, Florida, and suffered years of poverty. Metz's mother worked at a grocery store, and money was tight. She said her mother would often skip meals so her children could eat. Metz tells how she would wander in the grocery store aisles while her siblings were in school because she didn't want to be alone.

Soon after, her mother got pregnant by someone she met at work, but he disappeared after learning of her pregnancy. Another member was added to the household. Denise eventually met Crayton Hodge, the man who would become Metz's stepfather. Metz said she suffered years of abuse while living with her stepfather. (He later disputed this in media interviews, saying he never controlled her and she was free to eat whatever she wanted- a statement that Metz rebutted in a book she published in 2018.

Metz was initiated into the working force when she got her first job at McDonald's in Gainesville because she needed to buy a $120 pair of shoes which her mother couldn't afford. She learned the value of hard work at a young age.

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Personal life

Metz met British journalist, screenwriter, and copywriter Martyn Eaden in 2006 on an internet dating site. They started emailing each other for months. Eaden visited and continued to see her in the US. Eventually, they married on January 5, 2008, in California. The relationship deteriorated quickly over the years, each busy focusing on their careers. Metz started going to Overeating Anonymous as Eaden went on hikes with a female co-worker. Eaden filed for divorce from Metz in 2014, with "irreconcilable differences" as the cause. Their divorce was finalized in 2015.

Weight struggles

In various interviews with different publications, TV appearances, in her journal, and in her book published in 2018, "This is Me: Loving the Person You Are Today," Chrissy Metz publicly shared her struggles with weight problems since childhood. She was never happy and had constantly been bullied since elementary school. She also said her mother had difficulty buying a dress because she had always been chubby as a child, and her mother couldn't find her fit.

Metz said she was 11 years old and joined Weight Watchers as the youngest person in the program, a time she considered very awkward.

She was open about her abusive stepfather, who always harshly pushed her to lose weight, constantly joked about her body, stared at her when she was eating, and joked about putting a lock on the refrigerator. She tells how he would slam the weighing scale in the kitchen and tells her to "get on the damn thing." She said that her stepfather, whom she calls "Trigger," accepted all her siblings except her.

Metz recalls that her friends could eat whatever they wanted when she was still studying. Meanwhile, she had to watch what she ate because she would gain weight fast.

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Turning Point

When Metz starred in American Horror Story: Freak Show, she had to wear a fat suit which became an eye opener for her. She realized she didn't want the thought of "becoming too heavy and can't walk and get stuck in the doorframe."

Metz's insecurities about her weight led to an eating disorder that affected her weight. She weighed over 300 pounds and had health issues. She felt miserable. On her 30th birthday in 2010, Metz suffered from depression and was rushed to the hospital due to a panic attack. That incident became the turning point in her life. Her father, Mark, was also a big man and underwent four bypass operations. She decided she didn't want the same thing to happen to her.

How did Chrissy Metz lose weight?

Metz's weight loss journey in real life was an open book, just like the character of Kate Pearson she played in This Is Us. Metz said she could understand and relate to her character in the show so well because they had the same struggles to lose weight. Her weight loss journey was long and challenging, and she had to make drastic efforts and lifestyle changes to shed over 100 pounds in five months.

Metz said her secret to losing weight was eating a 2,000-calorie diet and walking 20 minutes daily. She stressed the importance of balancing her diet- consuming fewer calories, cutting off unhealthy foods, and moving around even for short periods throughout the day. She said that people tend to eat more calorie-rich, processed foods than whole foods, and eating more calories in a day than you need or burn off will make you gain weight.

Metz focused on the quality and quantity of the food she ate. She had to calculate the calories based onbasal metabolic rate, which means you have to find your calorie needs, and eat only what your body needs and how much. She cut off unhealthy food from her diet and tried to eat a balanced diet and healthy snacks.

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Chrissy Metz's weight loss before and after

After Metz was hospitalized for a panic attack on her 30th birthday, she decided to change her lifestyle toward a healthy routine. She contacted a nutritionist who helped her figure out what and how many calories she needed each day to reach her goal weight.

It was not an easy feat for Metz. As she progressed in her weight loss journey, she stopped focusing on the numbers on the scale and turned to having a positive mindset. She wanted a healthy, fit body for herself, not limited by anything. The journey is painful, and she said there were days when she just wanted to give up, but the goal of shedding off those pounds kept her going.

Metz's incredible transformation amazed everyone and became the talk of the entertainment industry. Her success hogged the spotlight. After losing over a hundred pounds, Metz said people kept asking if she had undergone any weight loss surgery. She never did any surgery but stuck to her diet and exercise routine.

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Chrissy Metz's diet

During her weight loss journey, Metz's diet consisted of vegetables, fruits, chicken, and fish. She did not take any supplements. To stick to her weight goal, she learned how to cook healthy recipes and avoided many of her favorite foods, including the following:

processed foods

fatty foods

pizza and pizza rolls

hamburgers

ice cream

baked goods

Chrissy Metz's workout routine

Metz went through a weight loss fitness routine to reach her goal. She used a personal trainer for a workout plan to help her slim down and build muscle. Her routine included a combination of yoga, cardio, and strength training, including:

Walking for 20 minutes every day

Weight training and cardio- every other day

Yoga

Meditation techniques to reduce stress

FAQs

How much weight has Chrissy Metz lost?

Metz lost around 100 pounds in five months after rigorously following a 2000- calories a-day diet and walking for 20 minutes daily. Her massive transformation and weight loss have made her a happier and healthier person, and she became an inspiration for others to lose weight.

Did Chrissy Metz's weight affect her career?

Yes. Being plus-size affected Metz's venture into the acting world. She faced struggles and hardships. When she started acting, she was size 12 but lost 50 pounds following her manager's recommendation. Soon after, depression began to set in because she didn't get any more roles. She started eating more and gaining 100 pounds more.

What is Chrissy Metz's biggest tip for losing weight?

Metz's most important advice for people struggling or losing weight is to focus on their diet and love themselves because a weight loss journey might take a toll on their mental health.

How Much Does Chrissy Metz Weigh Now?

After her weight loss journey, Metz now weighs around 83 kilos (182 pounds). She thinks she is still on the chubbier side based on conventional body weight), but she is healthier and much thinner than before. Her goal is to be just simply proportioned.

How old is Chrissy Metz?

Metz is 42 years old.

Final Words

Metz has lost over 100 pounds and looks fantastic. She is an inspiration to all who are struggling with their weight. Chrissy Metz's challenging weight loss journey is an example that people can successfully lose weight if they are determined to make lifestyle changes toward better health and stick to their decision.

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Disclaimer: The views and opinions expressed in the above article are independent professional judgment of the experts and The Tribune does not take any responsibility, in any manner whatsoever, for the accuracy of their views. This should not be considered as a substitute for medical advice. Please consult your physician for more details. Keto Gummies are solely liable for the correctness, reliability of the content and/or compliance of applicable laws. The above is non-editorial content and The Tribune does not vouch, endorse or guarantee any of the above content, nor is it responsible for them in any manner whatsoever. Please take all steps necessary to ascertain that any information and content provided is correct, updated, and verified.

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Chrissy Metz Weight Loss Journey: Losing over 100 lbs. in 5 months - The Tribune India

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Today, I run 100 mile racesbut I didnt used to be this way. About five years ago I started a simple walking journey that completely changed my life. I used to weigh 446 lbs and I began walking with the goal of losing weight, and I have since lost over 200 lbs. Eventually my walking journey led to running, but I have walking to thank for so many amazing changes in my life.

Feeling inspired to start walking? Register for our free virtual 5K walk on Saturday, October 1, 2022, and become a part of a community of thousands of walkers! Sign up here. Have your own walking story? Wed love to hear it! Tell us here for a chance to win a Nathan gift card.

Before and After

It began with bending down to tie my shoes. I remember one day specifically when I noticed how difficult this simple task had become: I would have to hold my breath because I was so big. I decided I couldnt do it anymoreI had to make a change. And it was unbelievable how quickly daily walks helped me feel better. With every walk I could feel the difference and the progress almost instantaneously, and sure enough, one week Id only be able to walk under a half mile, but the next week Id complete that half mile, and the next week I could reach a full mile. It was very satisfying to be able to see such a big change in such a short period of time, and I became hooked.

My favorite thing about walking is that it helps me to clear my mind while Im out thereIm really an outdoors person, so its great to have time outdoors on foot strolling around and seeing new things. Its definitely not just a weight-loss thing for meits almost like a form of counseling, just a very relaxing, all-around healthy habit.

Its really amazing to now be able to walk with my son and my wife because it was something that when I was really big, I couldnt do. Now that I can go for these walks, I just want to walk all the time! When I was big, my heels would hurt and I couldnt really go too far. So when I was able to walk it became really exciting. Something so simple that most people dont think about became so important. It almost became addicting, to be able to do simple things like walking.

When I walk with my family we like to stroll through various parks and trails, and its great to be able to talk about what we see around us and about our days. We can chat about whats on our minds and how school is going, and really just everything you usually dont discuss when sitting around inside the house because the television or the phone is distracting you. I also enjoy taking solo walks either on the beach or in the city. I could easily walk for hours through the city streets because there's so many different things to see, and each time you take a different route, you'll see something new that you normally wouldn't see if you were driving.

Overall, its just very satisfying to be able to change for the better, and walking helped with so many things in my life aside from my mental and physical health, and my relationship with my family. Walking also helped me to stop drinking. It just completely changed my life. There was one walk I had with my wife when I was on my journey to becoming sober and it really helped to put things in perspective and keep me motivated to be the person I know I can be. If it wasnt for these walks that had become such an integral part of my routine, that likely wouldnt have been a conversation.

When I have days where I struggle with staying motivated, I just remember where I came from and that always reminds me to keep active even when I dont want to. Staying engaged on social media helps a lot too, because it makes me feel so great to know that I can help inspire others to change for the better just like I have.

It's crazy how one simple thing like walking can change the outcome of something so big. My advice to others would simply be to just not over-complicate it: Dont worry about how far youre going or for how long, just go outside and enjoy whatever youre able to do. You never know what walking can do for you. Its amazing where it got me: I lost 200 pounds, got sober, and improved my relationship with my family.

Walking is easily taken for granted, but it can change big things in your life.

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Walking Helps Lose Weight, Stay Healthy, and Stay Sober - Prevention Magazine

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Liver damage can be seriousbut along with medical supervision, there are ways to help your liver heal. "Non-alcoholic fatty liver disease [NASH] is the most common cause of liver disease in the United States, and is estimated to affect up to a quarter of adults in the world," says Irun Bhan, MD. "It is defined by excess fat accumulating in the liver and usually occurs in people with obesity, high blood sugars (diabetes), abnormal cholesterol or triglyceride levels, or high blood pressure. These disorders often run together and as a group are called metabolic syndrome." Here is how to reverse liver damage quicklyaccording to experts. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Studies show that losing even a small amount of weight can significantly impact liver health. "For people who are overweight or have obesity, the best treatment for NASH is weight loss," says Dr. Bhan. "A landmark study showed that losing 10% of one's body weight can reduce liver fat, resolve inflammation, and potentially improve scarring."

Regular exercise is a great way to help improve liver health. "As a transplant hepatologist and exercise researcher, I am often asked by my patients with chronic liver disease whether or not they should exercise. My answer is always a resounding 'YES!' and sometimes accompanied with a little fist bump they may or may not notice," says Jonathan Stine, MD MSc, FACP. "Exercise or really any physical activity has many well-known benefits for the liver."

"We recommend patients with non-alcoholic fatty liver disease drink three cups of coffee per day, eat four tablespoons of olive oil a day and follow a Mediterranean diet, which emphasizes eating primarily plant-based foods and healthy fats," says Annie Guinane, RD, LDN, CNSC. "Adapting to a Mediterranean diet is hard for patients because we are surrounded by convenience foods and junk on a daily basis. This diet is focused. It is important for patients to be able to sit down and learn about the benefits of the recommended diet and ask questions. Then they can set realistic and attainable goals with a nutrition expert, rather than something that sets them up to fail."6254a4d1642c605c54bf1cab17d50f1e

Research shows intermittent fasting could have a positive effect on liver health. "We know that fasting can be an effective intervention to treat disease and improve liver health. But we haven't known how fasting reprograms liver proteins, which perform a diverse array of essential metabolic functions," says Mark Larance, PhD, a Cancer Institute of NSW Future Research Fellow in the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney. "For the first time we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting."

Cutting down on sugar intake can make a difference in how fast the liver heals. "Many people eating a common American diet are developing extensive hepatic fibrosis, or scarring of their liver, which can reduce its capacity to function, and sometimes lead to cancer," says Donald Jump, a professor in the OSU College of Public Health and Human Sciences. "There's a lot of interest in finding ways to help the liver recover from this damage, but this research suggests that diets lower in fat and cholesterol, even if they help you lose weight, are not enough," Jump said. "For more significant liver recovery, the intake of sugar has to come down, probably along with other improvements in diet and exercise."

Ferozan Mast

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How to Reverse Liver Damage Quickly, Say Experts Eat This Not That - Eat This, Not That

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Also known as hidden fat, visceral fat is stored deep inside the belly, meaning you often cant see it. While it is vital to have some, as it protects and insulates organs such as the liver and intestines, it can be dangerous if you have too much of it. Having an excessive amount of visceral fat can raise your risk of serious medical issues such as heart disease, type 2 diabetes, stroke, and high cholesterol.

As with subcutaneous fat, which is visible fat, diet and exercise play a part in how much visceral fat we have.

One expert spoke withExpress.co.ukabout the best ways to target visceral fat.

Nutritionist for JustCBD, Nataly Komova, said: Visceral fat accumulates in the belly when we eat lots of foods, especially those high in fats, and do little or no exercise.

Abdominal fat reduction is among the top weight loss goals for most people.

READ MORE:Diabetes: Seven fruits that could cause sharp rise in blood sugar - 'Can be dangerous'

There are multiple ways individuals can cut belly fat, including consuming healthy foods.

She recommended eating foods high in soluble fibre to burn belly fat.

Meals that contain soluble fibre nutrients can effectively lower abdominal fat, she said.

Fibre works by delaying the absorption of nutrients, fats, and food digestion.

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She added: Protein nutrients curb your food cravings and hunger senses, which lowers your intake of unhealthy foods that add to your fat levels.

Foods high in proteins boost body metabolism-enhancing the burning down of fats for energy. Add low-fat milk, nuts, seeds, legumes, meat, whole eggs, and fish to your diets for fast abdominal fat reduction.

Its not possible to know how much visceral fat is hidden in the body without imaging tests.

But you can get a rough estimate by measuring your waist using the belly button as a marker - for women 35 inches or more can signal visceral fat and for men its 40 inches.

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These days, you cant get into a conversation about nutrition and wellness without someone mentioning diet culture. Its all over social media, in both anti-diet spaces and more general wellness ones. Celebrities are calling it out. Its mentioned in academic research. Even the young teenagers I work with in my nutrition practice use the term. They talk about how their parents dont keep certain foods in the house, their friend is trying to lose weight, or their coach told them to avoid sugar, because, you know, diet culture.

But just because a term is ubiquitous doesnt mean that its universally understood. While many people think diet culture is just about, well, diets, its actually far more complex and far-reaching. Diet culture is an entire belief system that associates food with morality and thinness with goodness, and its rooted in the (very colonial) belief that every individual has full control and responsibility over their health.

Whats worse, diet culture is so ingrained, especially in Western society, that we often dont even recognize it. Thats why SELF asked experts to address some of the most common questions and misconceptions about the term to give you a better understanding of what diet culture really means and why its so problematic.

Although theres no official definition of diet culture, Christy Harrison, MPH, RD, author of Anti-Diet, published a great one on her blog in 2018. Harrison defines diet culture as a belief system that worships thinness and equates it to health and moral virtue, promotes weight loss and maintaining a low weight as a way to elevate social status, and demonizes certain foods and eating styles while elevating others. Diet culture also oppresses people who dont match up with its supposed picture of health, which disproportionately harms women, femmes, trans folks, people in larger bodies, people of color, and people with disabilities, Harrison writes.

Were all surroundedand influencedby diet culture, all the time. Theres this idea that diet culture only affects people who choose to diet, but thats not true, Sabrina Strings, PhD, a sociology professor at the University of California, Irvine, who studies diet culture and fatphobia, tells SELF. Diet culture is the culture were all steeped in; its the belief that we can control our bodies based on what and how much we eat, and it places a moral judgment on food and bodies. In other words, it makes us believe, consciously or not, that certain foods and (thin, usually white) bodies are good, while other foods and (fat, often Black or non-white) bodies are bad.

In the late 18th and early 19th centuries, American protestants started to publicly equate deprivation with health, and health with morality. The most famous example is probably clergyman Sylvester Graham (namesake of the graham cracker, which was originally much less delicious than it is now), who promoted a bland vegetarian diet of bread, whole grains, fruits, and vegetables as a way to quell sexual urges, improve health, and ensure moral virtue.

Theres also plenty of racism and anti-Blackness baked into this colonial idea that thinness and food restriction equal goodness. In her book Fearing the Black Body: The Racial Origins of Fat Phobia, Dr. Strings talks about how white colonial thought used body size as a way to argue that Black people were inferior. During the height of slavery in the 18th century, there were prominent Europeans who believed that being thin and controlling what they ate made them morally superior, Dr. Strings says. And thus, African people were inherently viewed as inferior, because they tended to have larger bodies, which was equated to being lazy.

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What Does Diet Culture Mean and Why Is It Harmful? - Self

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Data shows that poor diets are responsible for around 26% of global preventable mortality. Existing evidence suggests that different foods and nutrients have synergistic and complementary effects when consumed together.

While what makes up an optimal dietary pattern is largely well-established and validated, how common it is globally consumed remains unclear.

Previous studies have been limited to small subsets of countries and typically did not include those under 25 years old.

Studies investigating various countries dietary patterns across a wider age range could improve dietary guidelines and recommendations.

Recently, researchers analyzed global, regional, and national dietary patterns and trends among adults and children from 185 counties.

They found that between 1990 and 2018, diets became slightly healthier, although the extent of this varied by country.

In general, healthy diets have become more affordable as countries have become richer, Dr. Boyd Swinburn, Professor of Epidemiology and Biostatistics at the University of Aukland, not involved in the study, told Medical News Today.

Also, the globalization of food means that the variety of whole foods has increased, which is good. But the countervailing forces of ultra-processed foods taking over from whole foods and the widening wealth inequalities are creating unhealthier diets, Dr. Swinburn added.

The study appears in Nature Food.

The researchers collated data from nationally and subnationally-representative surveys on individual-level dietary intake alongside biomarker surveys.

Altogether, they compiled data from 1,248 dietary surveys from 188 countries. Among the surveys, 73.9% included data on children ages 0- 19 and 64.5% from adults ages 20 or over.

The researchers obtained data on individual-level dietary intake of up to 53 foods, beverages, and nutrients alongside demographic data, including age, sex, education, and urban or rural residence.

The researchers used the Alternative Healthy Eating Index (AHEI) to define a healthy diet. Victoria Miller, Ph.D., a research fellow at the PHRI Population Health Research Institute and Visiting Scientist at Tufts University, one of the studys authors, told MNT:

The AHEI recommends that individuals consume lots of fruit, vegetables, whole grains, nuts and legumes, polyunsaturated fats, and omega-3 fats, and limited quantities of red and processed meat, sugar-sweetened beverages, and sodium.

In the end, the researchers organized diets on a scale of 0 to 100- with 0 being a poor diet, and 100 being an optimal diet.

They found that between 1990 and 2018, the global AHEI score increased modestly by 1.5 points- from 38.8 in 1990 to 40.3.

They also found that in 2018 only ten countries representing less than 1% of the worlds population had dietary scores of 50 or above. These included Vietnam, Iran, Indonesia, and India, with average scores of 54.5.

Meanwhile, the lowest scoring countries included Brazil, Mexico, the United States, and Egypt, with scores ranging between 27.1- 33.5.

The researchers noted that the mean AHEI scores in 2018 for children and adults were similar: ranging between 38.2 and 42. However, in most regions, those ages 5 and under and 75 and over tended to have the highest AHEI scores.

They further wrote that globally, children tended to consume less fruit, non-starchy vegetables, and seafood omega-3 than adults. However, they also consumed more sodium and polyunsaturated fats than adults.

The researchers further noted that higher education attainment was linked to a higher AHEI score in most regions apart from the Middle East, North Africa, and Sub-Saharan Africa, where they observed no differences.

When asked how these findings could improve dietary choices around the world, Dr. Miller said:

Our findings are useful for informing the design and implementation of future research and national policies to improve dietary quality. Although South Asia and Sub-Saharan Africa had the highest dietary quality in 2018, consumption of fruit, vegetables, legumes/nuts, seafood omega-3 fat, and polyunsaturated fats were far from optimal in these regions. Policies to increase the intakes of produce, seafood, and plant oils will have the largest impact on dietary quality in these countries.

In Asia and Latin America and the Caribbean, we found that red/processed meat and sodium increased over time, and policies focused on lowering the intake of these foods and nutrients will greatly improve dietary quality, she added.

Low consumption of unhealthy foods and nutrients, such as sugar-sweetened beverages, red/processed meat, and sodium, led to higher dietary quality in many countries, including Vietnam. In the USA, a dual focus on increasing healthful foods (fruits, vegetables, plant oils) and lowering unhealthy foods (sugar-sweetened beverages, sodium) is needed to improve dietary quality, she noted.

Dr. Marco Springmann, Senior Researcher on Environment and Health at the University of Oxford, not involved in this study, also told MNT:

The study also highlights that there has been little progress in improving diets worldwide. This should come as a wake-up call to policymakers who routinely brush off the need for progressive food policies as interfering too much in the market.

Without clear policy measures that would empower citizens to make healthy and sustainable dietary choices, we risk having another decade without progress on improving diets and the health and environmental impacts associated with them, he added.

The researchers concluded that their findings highlight the need for specific national and subnational policies to improve nutrition.

When asked about limitations to the study, Dr. Swinburn said: Data on diets is notoriously challenging. There is always massive under-reporting- about 20% of calories under optimal conditions of data collection are never recorded.

Nevertheless, by taking a zoomed-out approach like this, you start to see patterns which can tell you very useful things about the underlying changes over time and differences between populations, he added.

Dr. Rob M. van Dam, Professor of Exercise and Nutrition Sciences at the Milken Institute School of Public Health, George Washington University, also told MNT: The limitation of these findings is that the survey instruments and accuracy of the data varied across countries.

Also, the dietary quality indices used in the study were developed in high-income countries to prevent chronic diseases but may be less suitable for low-income countries where nutrient deficiencies are common, he added.

Salim Yusuf MD, D. Phil, Distinguished Professor of Physiology and Pharmacology at McMaster University, not involved in the study, agreed that guidelines based on data may not apply to most other regions of the world. He noted that undernutrition is a challenge for many, alongside getting an adequate variety of food. He added that cultural habits, taste, and cost also influence what people eat.

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Diets worldwide only slightly healthier than 30 years ago - Medical News Today

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Have you ever wondered why your friend can eat dairy without any side effects while you suffer from bloating? How can one person swear by the keto diet while someone else sees no difference? According to Boston Medical Center, an estimated 45 million Americans will try a diet plan each year. Maybe youre among the millions who have dabbled with keto, vegan, Atkins, Mediterranean, or one of the many other diets out there. Youve spent time trying different food combinations or rearranging your eating schedule. Youve told yourself it would all be worth it because this diet will be the one that works. Yet, now youre six months down the road and dont see the results you had hoped for.

Theres a reason diet culture is overwhelming and disappointing. The truth is, our bodies are all different. While one diet may make your friend, sister, or coworker feel amazing, it might not be the right fit for you. Were all about ditching diets and eating whatever makes your body feel good, but there may be an explanation for why different ways of eating work for different bodies.

Enter: the Blood Type Diet. Founded by Dr. Peter J. DAdamo, the Blood Type Diet provides individualized solutions for each persons blood type. Instead of looking at one diet as a solution for everyone, the Blood Type Diet breaks down each persons blood type and uses that information as the basis for nutrition. Im usually turned off by anything with diet in the title, but this one seems different. It proves that diets are not a one-size-fits-all method. Read on for my deep dive into what the Blood Type Diet really is and whether or not its worth trying out.

As Dr. DAdamo explains in his book Eat Right For Your Type, there are four universal blood types: Type O, Type A, Type B, and Type AB. Each type possesses a different antigen with its own chemical structure. Your blood type plays a huge role in how you absorb nutrients. This means that your blood not only affects how you respond to infections, stress, and bacteria, but it also affects the bodys response whether you eat a croissant or eggs for breakfast.

In his research, Dr. DAdamo found that different foods have different lectins, and those lectins produce a chemical reaction between blood and the food you eat. Sometimes the reaction leaves us feeling satisfied and energized, while other times, the reaction causes us to feel symptoms like indigestion, bloating, or fatigue. The Blood Type Diet looks at how different lectins in foods are absorbed by different blood types. Eating based on your blood type can increase nutrient intake, improve gut health and digestion, and support overall immune function, according to Dr. DAdamo.

Of course, nutrition is only one piece of the puzzle. Any wellness method is incomplete without factoring in the role of stress and exercise. (We can eat all the healthy food we want, but unless we also factor in high-stress levels and a sedentary lifestyle, we wont feel our very best.) Dr. DAdamo agrees. So, hes included research on how different blood types need different forms of exercise to cope with stress, as well as a stress and exercise plan for each blood type.

Dr. DAdamo found that people with Type O blood respond best to a diet based on animal proteins while avoiding dairy and grain products. Type Os can efficiently digest and metabolize meats and seafood because they tend to have high stomach-acid content, he explained. But its important to balance meat products with vegetables and fruit to avoid over-acidification. When it comes to exercise, he recommended intense physical exercise like HIIT or weight training because it makes the muscle tissue more acidic and produces a higher rate of fat-burning activity.

For Type As, Dr. DAdamo recommends limiting meat and dairy products, as they are poorly digested, but moderate quantities of seafood (3-4 times a week) can have beneficial effects. Focus more on plant foods like fruits, vegetables, nuts, seeds, grains, etc. Type As can tolerate wheat products and gluten more than other blood types. But they shouldnt eat in excess, or else their muscle tissue will become overly acidic. For exercise, Type As thrive by engaging in gentle and meditative movements to help manage stress, such as yoga, Tai Chi, stretching, walking, or Pilates.

Type Bs can benefit from a balanced diet of all types of foods, including meat, dairy, seafood, and grains. However, Dr. DAdamo suggests limiting corn, buckwheat, lentils, peanuts, and sesame seeds, as they contain a certain lectin that affects the efficiency of your metabolic process. This results in fatigue, fluid retention, and hypoglycemia. As for exercise and stress, Type Bs are able to manage stress well. They do best with moderate activities such as tennis, hiking, cycling, walking, yoga, jogging, or light weight training.

For those with the rarest of all blood types, Type ABs, their plan requires a combination of the Type A and Type B plans. Unlike Type As, meat in small portions can be beneficial. A balanced diet of all foods works for your systemincluding dairy, grain products, fruits, and vegetables. The key with Type AB is portion size and frequency, so eat smaller meals more frequently. When it comes to exercise, Type ABs have inherited a Type A stress pattern. So, Dr. DAdamo recommends following the Type A exercise plan of gentle movement to help decrease stress.

We like that the Blood Type Diet is a personalized wellness plan that looks at a persons genetics and bio-individuality. However, use it as a starting point or a way to experiment when finding what works best for your body. Dont follow the plan to a T. As with every diet, some experts swear by it while others disagree. For example, Dr. Josh Axe, DNM, CNS, DCa leading doctor and founder of Ancient Nutritionbelieves that the Blood Type Diet may help some people, but its not necessarily the best for everyone. There are other factors that determine how we digest nutrients than just blood type, like hormones.

Bottom line: The best way to determine what foods to eat and what exercise to do is to listen to your body. Period. Looking to your blood type for insight on nutrition and movement might make you feel amazing, but the same effects can be achieved in other ways too. The Blood Type Diet isnt necessarily for everyone, but it shows that diets need to be more personalized and cater to an individuals body type, food preferences, and biological history. Our bodies are all different, and how we eat should cater to that uniqueness. If youre thinking of experimenting with the Blood Type Diet, talk to your doctor and know that your body is always the #1 expert about which foods and exercise are best for you.

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The number of people living with diabetes has risen dramatically over the last four decades. According to the World Health Organization, between 1980 and 2014, the number of people with diabetes rose from 108 million to 422 million.

The dramatic spike in diabetes cases in such a short period of time highlights just how big a threat the disease poses to the health of people across the globe. That makes now a perfect time to learn more about diabetes and what individuals can do to manage their disease.

What is diabetes?

Diabetes is a chronic disease related to how the body produces or utilizes insulin, a hormone that regulates blood sugar. Diabetes occurs when the pancreas does not produce sufficient insulin or cannot effectively utilize the insulin it produces.

What is the difference between type 1 and type 2 diabetes?

The WHO notes that more than 95 percent of the people with diabetes have type 2 diabetes. According to the American Diabetes Association , type 2 diabetes occurs when the body does not use insulin properly, whereas type 1 occurs when the body does not produce insulin.

Can diabetes be managed?

Its important that individuals diagnosed with diabetes recognize that both types 1 and 2 can be managed. The ADA reports that diet and routine exercise are vital to managing type 2 diabetes. The ADA urges people who have recently been diagnosed with diabetes to speak with a registered dietitian nutritionist (RDN/ RD) to find foods that are healthy and help them feel satisfied at the end of a meal. Lingering may compel people to make poor dietary choices that could make their condition worse. The ADAs Nutrition Consensus Report, published in 2019, is a comprehensive review of 600 research articles over a five-year span conducted by a panel of scientists, doctors, endocrinologists, diabetes educators, and dietitians. That review emphasized the significance of working with an RDN, noting that recommendations about diet for diabetes patients must take factors specific to each individual, including their life circumstances and preferences, into consideration. The review also noted that each person responds differently to different types of foods and diets, so there is no single diet that will work for all patients.

Though there is no one-size-fits-all diet for people with diabetes, the ADA created the Diabetes Plate Method as a simple way to help people with diabetes create healthy meals. The method urges individuals to fill half their plate with nonstarchy vegetables, such as asparagus, broccoli, green beans, and salad greens. One-quarter of the plate should be filled with lean proteins such as chicken, lean beef (cuts like chuck, round or sirloin), or fish (salmon, cod, tuna). Plant-based sources of protein also count, and these include beans, lentils, hummus, falafel, edamame, and tofu, among other foods. The final quarter of the plate should be reserved for foods that are higher in carbohydrates, such as whole grains (brown rice, quinoa, whole grain pastas), beans and legumes, or even fruits and dried fruit.

More people than ever before are being diagnosed with diabetes. Diet plays a significant role in managing life with diabetes. More information can be found at diabetes.org.

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With so many supposed weight loss hacks on the internet, television and social media, it can be hard to have a healthy relationship with our weight. Some will say that fat or carbs are the energy, while others will push fad diets or weight loss foods. Lets be clear; you cant actually hack your way to weight loss in these ways, at least not healthily.

In order to achieve healthy and sustainable weight loss, small changes to our lifestyles are key. From the way that we treat our relationship with sleep, down to ensuring we're not removing entire food groups from our diet. Healthy, dietician-approved tips are the way forward.

To unpack what really works, we spoke with Reema Patel, registered dietitian and nutritionist for Dietitian Fit & Co (opens in new tab), for the best ways to help you on your healthy and sustainable journey to weight loss. Plus, check out our ultimate round up of the best protein powder for weight loss to keep you full throughout the day.

A diet high in fiber can help to keep you fuller for longer and increase overall satiety levels, says Patel. This is because fiber takes time to move through our digestive system, slowing down the absorption of nutrients and helping with fullness. It will also therefore help with controlling blood sugar levels and preventing spikes and crashes.

Reema Patel is a registered dietitian and member of the Health & Care Professions Council and the British Dietetic Association in the U.K. She holds a Bachelor of Science in Nutrition & Dietetics from the University of Surrey, and a Master of Science in Sports and Exercise Nutrition from Loughborough University.

Patel further explains how fiber also feeds the healthy bacteria in our gut, which can have an impact on weight and blood sugar control.

Ideally, we want to be consuming around 30g of fiber a day. But for those who dont already have this level of fiber intake, be sure to introduce more fiber gradually. Great sources of fiber include plenty of fruits and vegetables, grains and pulses, as well as nuts and seeds.

If you take the time to plan your meals ahead of the working week, writing a shopping list and prepping some elements to meals, this will help you not only with maintaining healthy habits in the long term, but also saving money, says Patel. This way, you can ensure that you always have the food you need to be eating in the house, and feel more prepared about cooking.

Patel suggests boiling a batch of eggs to have as a quick breakfast or snack, cutting up your vegetables so that they can be easily roasted in the week, or marinating some meat and fish to speed up time in the kitchen when preparing dinner.

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The idea of mindful eating allows us to be fully present and aware of our food and eating and explore how it makes our body feel when we eat. Patel recommends that before even eating, you should take a moment to notice the food how does it smell, what are the sensations you are getting? Then, take your time to enjoy the experience of eating, slowly with no distractions, to fully appreciate the food.

This way, youll notice your body and emotions change and feel different whilst eating. This can make enjoying foods that you crave more manageable, with slightly smaller portions but feeling fully satisfied after having them mindfully, adds Patel.

Sleep has so much to do with our overall health from our skin down to our weight. If you find that you have short night sleeps or struggle with energy in the day, it could be worth trying to improve your sleep hygiene.

Patel recommends trying to reduce screen times an hour before sleep, instead doing other things that relax you such as reading or another hobby like scrapbooking or knitting. Try to go to sleep and wake up at regular times each day, even on weekends, to get into a routine, she says.

Studies show (opens in new tab) that if you do not get enough sleep, you may be more likely to snack the next day or reach for higher energy dense foods to provide you with a boost to get you through the day. You may also be less inclined to cook healthy meals or exercise, which all impacts on your health overall.

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Relationships with comfort eating can be difficult. But if we find that after a long or stressful day, we reach for food as a comfort, this can have a negative impact overtime on health and weight.

Its not that comfort eating is bad, explains Patel, but, its important to find other ways to really help us to feel better. When we think about it, eating for comfort can help in the moment, but often it is very short lasting and we are left wanting more.

Food can be a temporary fix but looking deeper into what other ways you may find helpful to manage stress or help with your mood will be more important for your wellbeing in the long term.

Instead of cutting carbs from the diet, focus on the quality and type of carbohydrates consumed.

Carbohydrates are important to help provide us with our main source of energy, in the form of glucose. However, there is a difference in the types of carbohydrates, and how they can influence weight, explains Patel.

Try to opt for unprocessed whole grains, fruits, vegetables, beans and pulses, and reduce your intake of refined carbohydrates, such as white bread or pastas, and pastries. Unprocessed carbohydrates are often higher in fiber, with a lower glycaemic index. This can help with improving blood sugar control and helping regulate appetite levels, which can play a role in reducing risk of developing type 2 diabetes.

Read more about good carbs vs bad carbs at Fit&Well.

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There are some many benefits of protein. When we consume protein, this requires more energy by the body to digest and absorb, which is beneficial for helping with weight loss, says Patel. So, its important to get a good level of protein in each meal this could be animal protein, including chicken, red meat, fish, eggs or dairy, but can also include vegetarian protein such as beans, lentils and soy products like tofu.

This is especially helpful if you are exercising regularly, as a diet higher in protein will help to facilitate muscle maintenance and muscle growth.

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