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It sounds simple enough: To lose weight, you expend more calories than you take ina.k.a. you create a calorie deficit. If you were to judge this weight loss tip on social media chatter, it would probably rank pretty high in ways to shed pounds. But it can also bring more attention than necessary to calorie countingand take some of the joy factor out of eating.

Plus, creating a calorie deficit is one thingmaintaining it is another. To stick with it long enough to see results, you have to undo that diet mentality. You know, that pressure to cut foods left and right until all thats left is bland chicken and broccoli? Instead, focus on creating a healthy calorie deficit while still eating the foods you love.

A healthy calorie deficit should, in theory, result in slow, maintainable weight loss, says Colleen Johnson, M.S., R.D., a registered dietitian nutritionist and adult diabetes educator at Joslin Diabetes Center. Thats an average loss of one to two pounds per week, according to the Centers for Disease Control and Prevention (CDC).

In other words, a healthy calorie deficit is a lot more enjoyable than restrictive dieting. And it also happens to be more effective long-term.

Sadly, finding your ideal calorie deficit for weight loss isnt always straightforward. Theres no perfect number or range, says M. Nicholas Burke, M.D., an avid cyclist and a cardiologist with Allina Health in the Minneapolis area.

For this reason, its a good idea to get input from a doctor or registered dietitian. They may estimate your resting metabolic rate (how many calories you burn at rest) and subtract a modest number of calories (typically 250 to 500) to find a daily calorie range for you. You can even look for a doctor or dietitian specializing in sports nutrition and ask them to create a customized meal plan that takes your cycling routine into account.

As a cyclist, its essential to stay well-fueled. So, take care when deciding which foods to cut back on, and be sure not to eliminate whole food groups to speed up your weight loss. A balanced diet that includes a variety of sources of macronutrients and micronutrients will provide numerous benefits to the body and mind, Johnson says. Omitting certain foodsnot to mention whole food groupscan mean missing out on these benefits.

Restricting carbs, for example, is usually a bad idea. Avid cyclists consistently burn fuel and have higher recommendations for carbohydrate intake than the general population, Johnson explains. Getting in too few carbs will only come back to bite you when you ride, causing that mid-workout energy crash known as bonking.

However, you could focus on having smaller portions of certain types of carbsnamely, simple ones. Dr. Burke says that by aiming to eat fewer of these types of carbswhich youll find in high-calorie foods like pastries, ice cream, and sodacan be a good starting point when youre aiming to cut back on calories. Plus, they dont pack much of a nutritional punch so youre not missing out on essential vitamins and minerals.

Keep in mind, its the idea of labeling certain foods off-limits or making drastic dietary changes that can not only feel overwhelming, but it also takes the joy out of eating. Whats worse: A diet thats too restrictive can make you tired, irritable, and constantly hungry, Johnson says.

Instead, keep your eye on small changes. Weed out cookies one day a week or reach for fresh veggies over potato chips on another day.

A calorie deficit can be a great tool for weight loss. However, there are other factors that can influence your numbers, including stress, sleep, hormones, body composition, and even your genetics, Johnson says.

Stress, for instance, can throw a wrench in your efforts if left to run wild. When people are stressed, they may have abnormal hunger and fullness cues, experience loss of appetite, or they may overeat in some cases, Johnson says.

Similarly, a lack of sleep can intensify your cravings for salt, sugar, and fat, and make you more likely to overeat, she adds. In fact, a study published in February 2020 in the Journal of the American Heart Association found that women with insomnia ate up to 286 more calories per day than their well-rested counterparts.

So, while focusing on a calorie deficit can be helpful, dont let it overtake your life. Make sure youre giving attention to other components of a healthy lifestyle, like stress management, sleep, balanced diet, and regular exercise.

Weight loss doesnt have to be miserable. Creating a healthy calorie deficit is not only more enjoyable than a restrictive diet (because who wants to cut their favorite foods anyway?), but its also the more effective approach. Not to mention, following a healthy calorie deficit helps ensure you have the energy you need for your rides. Work with a doctor or registered dietitian to create a healthy eating plan to support your weight loss and performance goals.

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Calorie Deficit | What is a Healthy Calorie Deficit? - Bicycling

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The ketogenic dietalso known as the keto diethas gained traction in the past decade or so due to its alleged positive effect on weight management.

The diet has been popular among celebrities including Gwyneth Paltrow. The Hollywood actress previously faced backlash from health experts who said there was a lack of evidence to support her suggested "healing" remedies, which included a keto and plant-based diet.

But what are the pros and cons of a ketogenic diet and is it safe? Newsweek spoke to experts to find out.

A ketogenic diet is defined as a diet high in fat and low in carbohydrates (sugars), which causes the body to break down fat into molecules known as ketones.

"Ketones circulate in the blood and become the main source of energy for many cells in the body," the U.S. National Institutes of Health (NIH) explains.

The nutritional breakdown of a keto diet includes the following (according to the book Ketogenic Diet by Wajeed Masood, Pavan Annamaraju and Kalyan R. Uppaluri, shared at the NIH website):

Speaking to Newsweek, Dr. Kevin Hall, senior investigator at the NIH's National Institute of Diabetes and Digestive and Kidney Diseases, noted it's important to clarify that there are several versions of the "keto diet" and the health effects of these various types may be quite different.

Some people follow a plant-based keto diet with no animal products that entails consuming lots of fiber from non-starchy vegetables but very little starch or sugar, while other keto diets include a lot of animal products but very few non-starchy vegetables.

Some versions of the diet contain less red meat and processed meat, less saturated fat as well as more fish and plant-based fats that have lower levels of saturated fat.

But the commonality of all these keto diets is that "they are all sufficiently low in dietary carbohydrates that the body increases its production of ketones, resulting in elevated blood levels of ketones," Hall said.

Ketones are substances produced by your body if your cells don't get enough blood sugar (glucose). Glucose is the main energy source for your body.

Due to there being a low level of carbohydrates available for energy, your body breaks down fat into ketones, which become the primary source of fuel for the body. Ketones provide energy for the heart, kidneys and other muscles such as the brain.

A ketogenic diet is essentially considered "a partial fast," explains the Academy of Nutrition and Dietetics.

"During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel. With the keto diet, the ketones provide an alternative source of energy. Unlike a full fast, the keto diet helps to maintain lean muscle mass," the academy says.

Speaking to Newsweek, Roxana Ehsani, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, said: "The ketogenic diet was originally created and to be followed by people suffering from epilepsy. It has shown to be effective at reducing and preventing seizures."

A keto diet helps reduce seizures in pediatric patients with epilepsy, the ASN's Psota added.

Dr. Russel Wilder of the Mayo Clinic was the first to coin the term "ketogenic diet," using the diet to treat epilepsy in 1921.

For nearly a decade, the ketogenic diet was considered a "therapeutic diet" for pediatric epilepsy and was widely used until the introduction of antiepileptic agents, which led to the decline of the diet's popularity, the Ketogenic Diet book says.

According to the Ketogenic Diet: "The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept that has shown to be quite effective, at least in the short run."

Speaking to Newsweek, Dr. Tricia Psota, a registered dietitian nutritionist and member of the American Society for Nutrition (ASN), said: "A keto diet elicits weight loss in most people, and some people report being less hungry while they are in ketosis."

The NIH's Hall noted: "It's also important to consider a diet's benefits and risks in the context of the comparison diet."

For example, compared to a typical Western diet that's high in ultra-processed foods, which contains lots of sugar and fat but are low in fiber, a ketogenic diet can result in weight loss, he explained.

According to the ASN's Psota, research suggests a keto diet may present potential benefits related to blood glucose (sugar) control, such as improving insulin sensitivity.

The NIH's Hall said a keto diet may lower glucose and insulin levels in the blood, which may be beneficial for people with type 2 diabetes or pre-diabetes.

When your body's blood sugar levels rise, it releases insulin, which lets the glucose into your body's cells to be used as energy.

Diabetes patients either don't produce enough insulin or their bodies can't utilize the insulin as well as it should and too much blood sugar stays in their bloodstream.

When you're on a keto diet, the body is deprived of carbohydrates and insulin secretion is significantly reduced.

"When glucose availability drops further, the endogenous production of glucose is not able to keep up with the needs of the body" and a process known as ketogenesis begins, according to the Ketogenic Diet book.

Ketogenesis provides the body with an alternate source of energy in the form of ketone bodies, replacing glucose as a primary source of energy.

"During ketogenesis due to low blood glucose feedback, the stimulus for insulin secretion is also low, which sharply reduces the stimulus for fat and glucose storage," the book explains.

According to the Academy of Nutrition and Dietetics, research findings on the benefits of the keto diet for health conditions including obesity and diabetes are "extremely limited."

Among the short term health risks of keto diets are flu-like symptoms, referred to as the "keto flu." These may include upset stomach, headache, fatigue and dizzy spells, while some have also reported trouble sleeping, according to the Academy of Nutrition and Dietetics.

The keto diet requires either "cutting out or drastically reducing" many nutrient-dense foods, such as fruits, vegetables, and grains. This can lead to micronutrient (i.e. vitamin and mineral) deficiencies over time, said the ASN's Psota.

Ehsani from the Academy of Nutrition and Dietetics said the diet "eliminates nutrient dense foods essential to your overall health and well-being."

Keto diets limit your intake of grains, starchy veggies, beans, lentils, fruits, vegetables and dairy products. All of these foods are loaded with essential vitamins, minerals, antioxidants and dietary fiber, the registered dietitian nutritionist said.

The ASN's Psota said one way to avoid these "micronutrient deficiencies" while on a keto diet would be to take a multivitamin supplement. "However, supplements do not provide the fiber that whole foods like fruits, vegetables, whole grains, and beans contain," she warned.

The low intake of dietary fiber may cause constipation, Ehsani said. Those on a keto diet are often required to take a fiber supplement to maintain regular bowel movement.

The NIH's Hall said another concern is that some people may experience "a substantial increase in blood LDL cholesterol and Apolipoprotein B [a protein that forms the backbone of LDL]" due to the high fat content of keto diets.

These concerns may be mitigated by decreasing the saturated fat content of the diet and replacing it with sources of monounsaturated fats, but more research is needed on this topic, he said.

According to Hall, there are also medical interventions that can help decrease blood LDL cholesterol levels and Apolipoprotein B to consider, "but the efficacy of such medications also needs more research."

The potential for high levels of LDL cholesterol ("bad" cholesterol) raises the risk of heart disease in keto dieters, the ASN's Psota said.

According to the Academy of Nutrition and Dietetics, a "considerable body of research" has shown diets high in saturated fat may increase the risk for heart disease and other chronic health problems.

"The risk that keto dieters might be taking with regards to their long-term cardiovascular health has not been fully studied," the academy said.

Kidney stones and liver disease are among the other long-term health risks of a keto diet. The diet is also not recommended for those who suffer from the following conditions, according to the Academy of Nutrition and Dietetics:

Ehsani from the Academy of Nutrition and Dietetics said the keto diet is by nature very restrictive and therefore not sustainable. "Most people have a very hard time following such a rigid diet that cuts out major food groups," she said.

Ehsani explained: "The keto diet is a fad diet, meaning it works until it doesn't. You may experience rapid weight loss, but it's not a healthy solution towards attaining weight loss.

"If you're looking for a healthy way to lose weight, instead work with a registered dietitian nutritionist (RDN)," who can create a personalized plan based on your unique health and nutrition needs and goals, she added.

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11 Pros and Cons of the Keto Diet, According to Health Experts - Newsweek

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A new study has said that individuals with a high body mass index (BMI) are 50 per cent more at risk of death, or being admitted to an intensive care unit if infected with Covid-19. The University of Gothenburg study examined more than 1,500 people who were hospitalised due to Covid-19 to assess the probability of prolonged intensive care in hospitals, and death.

Published in the journal PLOS ONE, the study found that the likelihood of hospital admission in ICU is twice for obese patients with higher BMI. As per World Health Organization (WHO), BMI is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a persons weight in kilograms divided by the square of the persons height in meters (kg/m2).

As per WHO, overweight is a BMI greater than or equal to 25; and obesity is a BMI greater than or equal to 30.

In this large cohort of Swedish ICU patients with Covid-19, a high BMI was associated with increasing risk of death and prolonged length of stay in the ICU, the Swedish academics noted.

Based on our findings, we suggest that individuals with obesity should be more closely monitored when hospitalised for Covid-19, they added.

As per a Lancet study, although as yet unproven, interventions that reduce weight might reduce the risk of severe Covid-19 outcomes in individuals. In the longer term, our findings highlight the need to work towards a healthy weight at a population level. Additionally, such efforts towards achieving a healthy weight should help to reduce the risk of type 2 diabetes, cardiovascular disease, and some cancers, which have continued throughout the pandemic and which place ongoing burdens on health-care systems, reads the study published in June 2021.

Know how obesity affects Covid-19 symptoms

Obesity is a common, serious, and costly chronic disease, said Dr Gopi Krishna Yedlapati, Consultant Interventional Pulmonologist, Yashoda Hospitals Hyderabad. Having obesity puts people at risk for many other serious chronic diseases and increases the risk of severe illness from Covid-19, Dr Yedlapati said.

Obesity affects most of the physiological processes and modifies the functions of the system including the immune system hence making the person vulnerable to many infections, said Dr Chetan Rao Vaddepally, Consultant Pulmonologist, Yashoda Hospitals Hyderabad

What can you do?

Systemic change takes time, as does long-term weight loss, mentioned Dr Yedlapati.

In addition tothe steps everyone should take to slow the spread of Covid-19, individuals can help protect themselves and their families during this pandemic by:

*Eating healthy*Being active*Sleeping well*Managing stress*Addiction avoidance towards alcohol and smoking

Over time, these actions can help individuals with obesity improve their overall health. Even if they result in even modest weight loss, there are health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars. And with a healthy BMI, the risk of severe illness from Covid-19 is reduced, added Dr Yedlapati.

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Obese Covid-19 patients twice more likely to be in hospital ICU, says study; experts share dos and donts - The Indian Express

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Middle-aged Americans saw their blood pressure rise during the COVID-19 pandemic, according to new research published Monday in Circulation, the American Heart Associations flagship journal.

Nearly half of American adults havehigh blood pressure, the association said, and its the leading cause ofheart disease. Roughly 75% of all high blood-pressure cases remain above the recommended blood-pressure levels.

Aside from the stress related to finances and health during the pandemic, stay-at-home orders between March and April 2020 to slow the spread ofCOVID-19 led to people exercising less and, possibly, eating more takeout.

From April 2020 to December 2020, average increases in blood pressure each month ranged from 1.10 to 2.50 mm Hg higher for systolic blood pressure and 0.14 to 0.53 mm Hg for diastolic blood pressure versus the same time period in 2019.

At the start of the pandemic, most people were not taking good care of themselves.

At the start of the pandemic, most people were not taking good care of themselves, said lead study author Luke Laffin, co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic in Cleveland, Ohio.

Increases in blood pressure were likely related to changes in eating habits, increased alcohol consumption, less physical activity, decreased medication adherence, more emotional stress and poor sleep, he added.

Last October, the Food and Drug Administration recommended that restaurants and food manufacturers reduce the amount of sodium in their food to 3,000 mg per day still higher than the recommended daily allowance over a two-and-a-half-year period.

More than 70% of total sodium intake is from sodium added during food manufacturing and commercial-food preparation, the FDA said. Excess sodium in the diet helps to raise blood pressure.

The latest study included nearly 500,000 adults across the U.S., with an average age of 46 years 54% were women and 46% men who had their blood pressure measured during an annual employee health screening from 2018 through 2020.

The COVID-19 pandemic has had and will continue to have long-reaching health impacts.

Before the pandemic, blood pressure measures were largely unchanged when comparing the studys previous years, the authors said.Higher readings were recorded among older participants, particularly for systolic blood pressure.

Study participants were categorized into four groups: normal, elevated, stage 1 hypertension and stage 2 hypertension, based on the currentAmerican Heart Association blood pressure guidelines.

The COVID-19 pandemic has had and will continue to have long-reaching health impacts across the country and particularly related to uncontrolled hypertension, said Eduardo Sanchez, the associations chief medical officer for prevention.

Even small rises in blood pressure increase a persons risk of stroke and other adverse cardiovascular disease events, Laffin added. He said it was important to see your doctor regularly for checkups, and keep on top of all heart-related issues.

Americans consume around 3,400 milligrams of sodium per day,according to one government study, butthe Centers for Disease Control and Preventions dietary guidelinesrecommend that people consume less than 2,300 milligrams each day.

Even small rises in blood pressure increase a persons risk of stroke and other adverse cardiovascular disease events.

In the 2021 U.S. News and World Report annual ranking from 1 to 39 of theworlds best(and, yes, worst) diets, a team of24 panelistswho were nationally recognized professionals ranked the Mediterranean diet No. 1 for the fourth year in a row.

The ranking is based onseven criteria:short-term weight loss, long-term weight loss, effectiveness for cardiovascular disease prevention, effectiveness for preventing diabetes, ease of compliance, nutritional completeness and health risks.

No. 2 on the U.S. News and World Report list: the DASH diet, which stands for Dietary Approaches to Stop Hypertension. It recommends fruits, vegetables, nuts, whole grains, poultry, fish and low-fat dairy products, while restricting salt, red meat, sweets and sugar-sweetened beverages.

Even in the midst of the pandemic, its important to pay attention to your blood pressure and your chronic medical conditions, Laffin said. Get regular exercise, eat a healthy diet, and monitor your blood pressure and cholesterol.

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The blood pressure of middle-aged Americans increased during COVID-19 pandemic here's why - MarketWatch

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Its no secret, fruits and vegetables are loaded with the vitamins, minerals, and antioxidants that you need to stay healthyespecially as a runner. But if you think eating fresh fruits and veggies is the only way you can maintain your nutrition and reach peak performance, think again.

We spoke with two registered dietitians to discuss the advantages and disadvantages to eating canned fruits and vegetables. And, we developed this guide to help you ulyimately find out if canned fruits and vegetables are healthy, and which ones might be best to keep in your pantry to meet your dietary needs.

Canned vegetables and fruits are often equivalent toand sometimes even better than fresh fruits or vegetables because theyre processed so quickly after theyre picked, says Julie Stefanski, R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics. Fruits and vegetables are picked at peak freshness just hours before they are canned, and many nutrients are actually preserved in the canning process, according to the Academy of Nutrition and Dietetics.

In fact, Melissa Majumdar, M.S., R.D., bariatric coordinator at Emory University Hospital Midtown in Atlantaand a runner herselfsays that most of the nutrients like vitamins that are fat-solubleA,D, E, and Kas well as protein and fiber will be preserved and remain the same during the canning process. And, less water-soluble vitaminslike vitamin C and Bwill be reduced because of the heat used during the canning process. Ultimately, Majumdar says, you dont have to be afraid of the canned food aisle in the grocery store.

In a study published by the American Journal of Life Medicine, researchers found canned food options to be an affordable way to increase nutrition. The study revealed the cost of canned vegetables can be as cheap as 20 percent of the cost of fresh. And if stored properly, canned fruits and vegetables can last a long time. (FYI: The USDA recommends storing canned foods in cool and dry environmentsavoid storing them under the kitchen sink or in the basementand to never use any rusted, bulging, or leaking cans.)

Whats more, most canned fruits and veggies have a shelf life of almost five years, Majumdar says. I think thats one of the pros of using canned fruits and vegetables because they will absolutely outlast the shelf life of a fresh fruit and vegetable, she says.

Finally, canned fruits and vegetables can be more convenient in the long term. I think one of the best things is that [the food] is ready to go, says Majumdar. You come back from a run and youre hungry or youre tiredits already ready for you. Theres no pealing or washing. I hate when I anticipate that Im going to have this [fresh] apple or banana and then you get to it, and its got a burse or its past its prime. So, canned fruits are a great backup.

But you dont have to replace your fresh fruits and veggies with canned. Instead, both Stefanski and Majumdar recommend using the canned options as a supplement to the fresh ones. This way, you can insure youre meeting all your nutritional needs.

Sometimes when we have something thats fresh, it has to be chilled somewhere or its older because it traveled so far. So, a lot of times people buy fresh, and when they run out during their week, they just dont have any vegetables. Its better to have something in your cupboard that you can pull out and have as you get to the end of your week, says Stefanski.

Many people may avoid canned fruits and vegetables due to the lining of the can. A 2015 study published in Environmental Research found people who consumed canned vegetables, fruits, pastas, and soups had higher levels of bisphenol A (BPA)a synthetic chemical that is used in the epoxy resinin their urine. And, a 2017 report released by the Center for Environmental Health revealed that BPA found in can linings can migrate into the food inside of the can. This chemical, according to the Encyclopedia of Environmental Health, is an environmental health concern that can affect circulating hormone levels, cardiovascular health, obesity, reproductive health in both males and females, and hormone-driven cancers in children.

In response to this research, many consumers moved toward fresher options to avoid this toxic chemical. This led can manufactures and some food production companies in the United Stateslike Del-Monte, Trader-Joes, and Amys Kitchenmade efforts to provide BPA-free products. And, according to the Canned Manufactures Institute, nearly all canned foods are now BPA-free. If youre concerned about BPA levels in canned foods, consider shopping around for specific brands that offer BPA- free products, as there are plenty of options.

Aside from BPA, some canned fruits and veggies may contain added salt or sugar. So, make sure you read the labels to find out what works best for you. Some brands offer no salt added or no added sugar options.

Vegetables usually wont have the added sugars, but they may have the added salt. The salt is not added for preserving itits added for the flavor thats lost when heating, says Majumdar.

But salt isnt always a bad thing, she says, especially for runners, if its consumed around race time. You can replenish your body with electrolytes postrun just by having a can of tomato juice says Majumdar.

If you are looking to avoid salt due to a health condition or a personal reason, you can either buy cans with no added salt, or you can reduce some of the sodiumup to 40 percentby draining the water from the can, says Stefanski. It all comes down to your personal needs and preferences. Consult with your dietitian or doctor to find out what works best for you.

On the other hand, if youre looking to avoid added sugars found in canned fruits, then Majumdar says to watch out for words ending in -ose. Any word that ends in -oselike glucose, fructose, or sucroseare all sugars, she says. Ideally, she says, you are looking for 100 precent juice packed in water or its own juices.

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When it comes to finding the best canned fruits and vegetables, youre going to have to do your own taste testing, Stefanski saysthe most important thing is that you want to eat the options you choose. And, take into consideration what youre going to cook and whether it requires fresh or canned ingredients. When you think about making a recipe, you want to judge whether you need that texture in the recipe that youre making, says Stefanski.

Here are some canned fruits and veggies to keep in mind the next time you go grocery shopping.

1. Tomatoes: With the tomato products, you actually get more lycopene in canned tomatoes than you do in fresh, and lycopene really good for overall health, says Stefanski. A research review found that the consumption of lycopene-rich foods, like tomatoes, reduces your risk for health issues like prostate cancer and cardiovascular disease.

2. Pumpkin: With canned pumpkin, its cooked right before its packaged, so you can add it right out of the can into your smoothies and oatmeal, according to Stefanski. Canned pumpkin is so high in vitamin A. its a really good addition for our immune system, especially this time of year, she says.

3. Beans: These are a great option for maintaining your gut health because they contain fiber. Stefanski recommends stocking up on beans like chickpeas. When fiber is broke down, Stefanski explains, its nourishes the cells in our body to strengthen the immune system. Runners are definitely more prone to getting sick because theyre often pushing their bodies to the limit. So having good gut health is really important, she says.

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Are Canned Vegetables Healthy? | Is Canned Fruit Healthy? - Runner's World

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Roasted apple and oat granola with yogurt(305 calories per serving, makes eight).

apples, cored and cut into 1cm pieces

Two tbsp vegetable oil

Two tbsp maple syrup

Two tbsp smooth peanut butter

200g oats

50g seeds (pumpkin, sunflower, or a mixture)

50g mixed nuts, roughly chopped

25g desiccated coconut

One tsp ground cinnamon

One egg white

One tbsp full-fat natural yogurt per serving

Method:

Preheat oven to 180C/160C fan/gas mark four. Spread the apple out on a large lined baking tray and cook in the oven for 15 minutes until caramelised. Meanwhile, heat the oil, maple syrup and peanut butter together in a small pan.

Tip the roasted apple into a bowl with the oats, seeds, nuts, coconut, cinnamon and a pinch of salt, then pour over the oil mixture and mix well with a spoon.

Whisk the egg white in a separate bowl until it is frothy, then stir it into the mixture.

Spread it out on the lined baking tray and cook in the oven for 35-40 minutes, stirring two or three times, until it is golden.

Serve with a spoonful of yogurt. (A serving without yogurt is 272 calories.)

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Michael Mosleys easy diet plan to lose two stone in 3 months' and keep it off for good' - Express

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When it comes to cognitive health, deep fried foods like pakoras, fried chicken, desserts like donuts, can have an adverse effect.   |  Photo Credit: iStock Images

New Delhi: Gone are the days when mental health was a subject discussed in hushed tones. We now live in a world where awareness and research on long-term diseases like Alzheimers and dementia are skyrocketing and experts have been stressing how diet can make a lasting difference. Although we now rely a great deal on processed, packaged convenience foods, it is never too late to make necessary changes for a longer, healthier, and disease-free life.

A nutritional psychiatrist, who is also a faculty member at Harvard Medical School, opened up about how gut bacteria can trigger brain inflammation affecting memory and focus. Several studies have earlier revealed how one can lower dementia risk by avoiding certain types of foods that may disturb gut bacteria, increase the risk of inflammation and affect brain health that can weaken memory in the long term.

With that being said, take a look at the top five types of foods one must avoid for better memory and focus, and lower risk of dementia in the long run.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Harvard nutritionist shares top 5 foods you need to avoid for better memory and focus - Times Now

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Most of the time, people subscribe and adhere to a certain popular diet for health reasons. Be it the Mediterranean Diet, the DASH Diet, paleo, Whole30, or any number of popular diets, the primary reason a specific diet is selected is usually that the person believes it will help them lose weight, improve their body composition, and/or reduce the risk of certain diseases.

The vegan diet is a notable exception. Not only may adherents be drawn to the diet for its potential health benefits, but also for its ethical and environmental benefits. The vegan diet is completely devoid of animal products; this differentiates it from a vegetarian diet, which typically includes dairy and eggs. Vegans may also avoid honey and may even adopt a vegan lifestyle, extending the no-animals policy to include choices like not wearing furs or leathers, or using any cosmetic or hygienic products that contain animal-derived ingredients or that use animal testing.

The vegan diet has been studied rather extensively, with demonstrated safety and efficacy across the lifespan for men, women, and children. That said, in order to maximize the benefits of a vegan diet and minimize any potential nutritional deficiencies, some degree of planning needs to go into dietary intake, with the potential need for specific supplementation, such as vitamin B12 and omega-3 fatty acids. Below, we share some of the top benefits of a vegan diet to help you decide if a diet consisting solely of plant-based foods is right for you.

As with pretty much any diet, it is certainly possible to lose weight on a vegan diet, provided your caloric intake is less than your daily caloric expenditure. Vegan diets are often quite conducive to weight loss because plant-based foods tend to be more filling from a volume perspective than animal products. Vegetables, fruits, and legumes contain a lot of water and fiber relative to foods like cheese, meat, and eggs. Therefore, the caloric density of many vegan foods is substantially lower than foods derived from animals, which makes it easier to feel full on fewer calories. Most people who switch to a vegan diet experience significant weight loss as long as they are focusing on eating whole, natural foods.

Vegetables and fruits contain antioxidants, minerals like potassium, and nitrates, which can all help lower blood pressure. Research has found that those who follow a vegan diet tend to experience significant improvements in blood pressure, with decreases in both systolic and diastolic pressures. Some studies have reported that vegans have up to a 75% lower risk of developing hypertension than omnivores.

A vegan diet can lower both blood pressure and cholesterol. Most studies show a decrease in both bad LDL cholesterol and total cholesterol levels. Moreover, longitudinal studies have demonstrated a reduced risk of heart disease, stroke, and atherosclerosis in vegans compared to omnivorous diets. Again, diet quality is the most important factor in capitalizing on the health benefits. Its technically possible to follow a vegan diet and eat mostly processed junk food and snacks. The key is to eat whole foods in their natural state as much as possible. This includes vegetables, fruits, legumes, nuts, and seeds.

Most plant-based foods, such as berries, vegetables, seeds, and soy, are high in antioxidants. For example, blueberries, red cabbage, blackberries, and other purple and blue foods contain anthocyanins, antioxidants that have been shown to lower cholesterol, reduce inflammation, improve cognitive performance, and reduce the risk of cancer. They also contain flavonoids and procyanidins, polyphenols that can improve mood, cognition, memory, and learning.

The high-fiber vegan diet promotes healthy digestion and may alleviate constipation. The beneficial bacteria residing in your gut aid digestion by breaking down fiber and large macronutrients into absorbable nutrients. They also produce key vitamins such as vitamin B12 and K, and they play essential roles in fending off illnesses and infections. These good bacteria thrive with plant-based foods high in prebiotic fibers, while animal-based foods preferentially select for pathogenic microbes. Therefore, consuming a diet high in meat, dairy, cheese, and eggs can disrupt your gut microbiome and cause imbalances in the bacteria (known as symbiosis). This can lead to indigestion, bloating, weight gain and obesity, inflammation, skin conditions, and bowel difficulties.

Plant-based foods tend to be the best anti-inflammatory food sources, as they are rich in antioxidants and low in inflammatory compounds like processed oils and saturated fats. To maximize the anti-inflammatory effects of a vegan diet, its important to limit your intake of added sugars. Moreover, consuming omega-3 fatty acids in the form of flaxseeds, algae or seaweed, chia seeds, pecans, and walnuts can also reduce inflammation.

The vegan diet has been found to lower blood sugar and improve insulin sensitivity, thereby decreasing the risk of type 2 diabetes. This is predominantly due to the high fiber content, vegetable intake, and low-glycemic complex carbohydrates such as legumes and root vegetables, which are high in resistant starch. The vegan diet is also low in saturated fat, which has been associated with elevated blood sugar levels.

The vegan diet is rich in disease-fighting antioxidants and phytonutrients. Between vegetables, fruits, soy, and other legumes, hemp and other seeds, and nuts, vegans consume a variety of superfoods that are packed with vitamins, minerals, and free-radical-scavenging antioxidants. Antioxidants prevent oxidative damage in the body, inhibit tumor genes, and confer anti-inflammatory effects. Accordingly, the vegan diet has been found to lower the risk of certain cancers, such as prostate cancer, stomach cancer, colon cancer, and breast cancer.

Vegans are primary consumers rather than secondary consumers. As such, the vegan diet consumes far less water and natural resources than omnivorous diets and leaves a much smaller carbon footprint. We only have one planet and the environmental impact of many of our choices is rapidly depleting our natural resources and deteriorating our global home.

Animal welfare is a driving force for many people who decide to follow a vegan diet. The meat, dairy, and egg industries are rife with troublesome practices, and many vegans connect to the idea of sparing the lives of animals through their dietary choices.

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These are 10 Amazing Benefits of a Vegan Diet - The Manual

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Without salt, we would be "adrift in a sea of blandness," wrote Samin Nosrat in her seminal tome, "Salt, Fat, Acid, Heat," noting that "salt has a greater impact on flavor than any other ingredient."

Salt "coaxes out flavors in a pan and awakens the taste of just about anything it touches," said Steven Satterfield, the James Beard award-winning chef of the farm-to-table restaurant Miller Union in Atlanta. Aside from amplifying the natural flavors of foods, he said, salt can suppress bitter compounds such as the spice from a raw radish and expose the vegetable's hidden sweetness.

Yet salt and sodium are not the same thing. The salt we consume, a crystal-like compound whose chemical name is sodium chloride, is a major source of sodium in our bodies, a mineral necessary for proper muscle and nerve function, hydration, regulating blood pressure and other biological processes. To put it another way, we need a certain amount of salt to survive. Determining how much is the tricky part.

For those at high risk of hypertension, the American Heart Association advised aiming for 1,500 milligrams.

Cooking food at home, reading labels and trying new tastes are all effective strategies for lowering your salt intake, she said. Salt-free seasoning blends made of herbs and spices can also help, she added.

Fat naturally carries flavor, and Knowles suggested adding a small amount of a healthy fat source to your food just before serving, such as a spoonful of nut butter in your oatmeal or a drizzle of olive oil over your chicken.

Most important, though, is building a diet around unprocessed or minimally processed whole foods. Even though there is naturally occurring sodium in some of those foods, such as cow's milk and beets, the amount, she said, is typically very small, especially when compared to processed foods such as commercial bread and deli meat. And they are also great sources of potassium, as are other natural foods, including bananas, legumes, baked potatoes, avocados and seafood.

Potassium moderates blood pressure along with other electrolytes such as sodium, Knowles said. And most people don't get enough. So, increasing your potassium intake, while reducing sodium, can do double duty in helping lower blood pressure.

Cooking techniques such as roasting, grilling, searing and smoking can also add layers of complex flavor. Sharma has even discovered that some dishes that normally call for salt taste better without it.

Here are some other easy switches to consider for cutting sodium, without cutting flavor.

1. Go easy on the bread

2. Move hearty veggies to the center of the plate

3. Instead of canned or bottled tomato products, use fresh

4. Build a better salad

Bottled salad dressings can drown a bowl of nutritional goodness in salt and other not-so-good-for-you things in a flash. Try dressing your greens with extra-virgin olive oil and vinegar (or a squeeze of lemon) directly in the bowl instead. No need to measure, just figure on about a 3:1 ratio of oil to acid. The more flavorful your greens and olive oil, the less salt you'll likely be tempted to use. Adding fresh herbs, citrus zest, toasted nuts or fresh or dried fruits to the mix will also boost flavor without the need for salt.

5. Instead of sugary boxed cereal, start your day with oatmeal or another hot cereal

6. Make your own spice blends

Susan Puckett is the former food editor of the Atlanta Journal-Constitution and the author of "Eat Drink Delta: A Hungry Traveler's Journey Through the Soul of the South."

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How to take the bland out of a low-sodium diet - CNN

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Sugars, starch, and fiber, which are types of carbohydrates, are found in nearly all foods to some degree, but in much higher quantities in foods like bread, oatmeal, pasta, cereal, and other grains, along with fruits, legumes, potatoes, and certain dairy products. Even the healthiest vegetables like kale and broccoli contain carbs. In contrast, foods like meat, poultry, eggs, and nuts are low-carb foods, with most of the calories coming instead from protein or fat.

While there are benefits of consuming carbohydrates, some people believe that carbs lead to weight gain and cause unhealthy spikes in blood sugar. A low-carb diet aims to minimize carbohydrate intake as much as possible by focusing on consuming protein and fat and limiting high-carb foods. If you love steak, chicken, and scrambled eggs, you may find that a low-carb diet is the best way for you to lose weight without feeling deprived. Keep reading for our complete guide on getting started with a low-carb diet to decide if ditching the bread is your path to better health.

Low-carb diets, by definition, restrict carbohydrate intake. However, there are no hard-and-fast rules about how many carbs you can consume on a generalized low-carb diet. There are specific low-carb diets, such as the keto diet, with strict carbohydrate intake values, but the term low-carb diet is an umbrella term that embodies any eating pattern that limits carbohydrate intake. The typical foods consumed on a low-carb diet may vary from person to person, as there are also no particular foods you have to eat. That said, the macronutrient split in a low-carb diet usually limits carbohydrate to 25% of the daily caloric intake. Protein and fat make up the remaining 75%, with flexibility in the relative proportions of each.

Like most popular diets, low-carb diets are intended to help people lose weight and improve markers of health. Excessive sugar consumption is associated with weight gain and obesity, high cholesterol, and type 2 diabetes because it increases the production and exposure to the hormone insulin. By limiting carbohydrates, sugar intake is drastically reduced, which reduces insulin secretion, and indices of health often improve.

Moreover, many people experience significant weight loss after starting a low-carb diet, with some reporting feeling fewer cravings, easier satiety, and less desire to binge. Moreover, because high-carb foods tend to be more readily available and easy to eat mindlessly (potato chips, pretzels, crackers, pasta, cookies, or even fruit), following a low-carb diet can reduce the availability of binge-able foods and their accessibilityand thus, caloric intakeby default. Those who have insulin resistance, metabolic syndrome, or type 2 diabetes often report improvements in blood sugar regulation after adopting a low-carb diet.

Low-carb diets encourage the consumption of unprocessed foods high in protein and/or fat, along with a moderate intake of non-starchy carbohydrates to get antioxidants, vitamins, minerals, and fiber:

The following can be eaten in moderation depending on your particular dietary and energy needs:

The guiding principle of the low-carb diet is to limit anything sugary, starchy, or high in carbohydrates. As such, most foods rich in carbohydrates are excluded or should be eaten only rarely and in small amounts. Again, the goal is to consume no more than 25% of your daily caloric intake from carbs, and of those, the majority should be high-fiber, complex carbohydrates rather than sugars. Low-carb diets avoid the following:

Curious what a day of eating might look like on a low-carb diet? Below, we share a sample low-carb meal plan:

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The Guide to a Low-Carb Diet to Improve Your Health - The Manual

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