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For almost as long as people have been eating food, dietsor at the very least, specific methods of eatinghave been popular. Women especially fall on the receiving end of many cultural expectations about weight and shape. While supple curves were once considered a highly-desired trait, thought to be significant of fertility and riches, the last two hundred years have seen a decided preference for slim and trim body types.

For every sensible eater who counts calories and exercises more, there are a dozen who want to lose weight quickly and are willing to go to extremes to achieve that goal. Below are the most dangerous, previously trendy or just overall goofy fad diets of modern history. Let many serve as a warning that, if it sounds too good to be true, it probably is.

Related: 30 Habits Healthy People Live By

Perhaps the most notorious fad diet is also the oldest. With no known date of origin, people in search of weight lossand especially womenhave made jokes about swallowing tapeworm eggs for over two hundred years. While this parasite, which takes up residence in the hosts intestines, may indeed lead to rapid weight loss, it can also cause organ failure and even death. Luckily, the actual use of the tapeworm diet today seems to be mostly anecdotal. Though that doesnt keep the kids from mentioning it on TikTok, however!

Created by fundamentalist minister Sylvester Graham, the eponymous diet consisted of mainly overcooked vegetables with no spices or dressings. Flour-based baked goods were verboten, as were salt, pepper and butter. According to Graham, the more enjoyable food was, the more likely it was to overexcite the digestive organs. In an age where cholera was running unchecked with no known cause, Grahams claims to health were viral. Graham was also concerned with minimizing sexual lust and deviance, and his very bland diet would supposedly fit the bill.

Horace Fletcher, a nutritionist with no formal education, rocked America with his diet idea to chew every bite of food 100 times to lessen hunger and save money on groceries every month. It is a known fact that people who eat slowly gain less weight, and studies have shown that chewing up to 35 times per mouthful can lower food consumption by 12%. Even so, all that excessive chewing was just thatexcessive.

Before the public associated cigarettes with lung cancer, heart disease and bad breath, smoking was considered rather glamorous. Ads for Lucky Strike cigarettes in the 1920s urged women to Reach for a Lucky instead of a sweet. Basically, instead of putting something yummy in your mouth, youd smoke a cigarette instead. While smoking cessation is associated with weight gain, doctors do not recommend nicotine as a weight-loss drug nowadays due to its many negative side effects.

The Hollywood Diet was probably the first celebrity-endorsed weight loss plan. Based on the (mistaken) belief that grapefruit had excellent fat-burning properties, adherents would eat half a grapefruit three times a day before every meal. Although it now may sound like the height of silliness, sex symbol Marilyn Monroe swore that the diet kept her waist trimperhaps because grapefruit is still a nutritious choice as part of a healthy diet.

Related: The 5 Best Diets to Help Manage Your Weight After 50

Surely youve heard about how Beyonce got into perfect shape for Dreamgirls by gulping a concoction of hot water, lemon juice, cayenne pepper and maple syrup? This diet, which has had staying power, began in the 1940s when Stanley Burroughs came up with what he called The Master Cleanse. Obviously, any kind of liquid- or partial-liquid diet will make you drop pounds (temporarily)but with few calories and almost no nutritional value, many health experts would argue that this diet is unsafe.

Like so many deceptive fad diets over the years, this very particular diet lured women in with the premise that they could eat as much as they wanted as long as they consumed nothing but cabbage soup. At least three bowls of cabbage soup were to be consumed daily on this diet, although some variations allowed for the addition of lean poultry. People did lose weight on this regime, but excessive flatulence was a significant problem for participants.

Nowadays, you might grab a SlimFast if you want a meal replacement shake. In 1961, however, there was Sego: a compound made of baby formula mixed with different flavors like chocolate malt, vanilla and banana. Advertisements bragged that Sego shakes could help dieters through the Temptation Hours. At only 225 calories a pop, its understandable why this once trendy diet did not last long.

Helen Gurley Brown, the eventual editor of Cosmo, touted a diet that would make women feel sexy and young. It consisted of an egg apiece for breakfast and lunch, washed down with black coffee and a glass of white wine. Dinner was a steak and what was left of the bottle of wine. Lacking many necessary nutrients, this fad diet was left in the 60s.

Related: Thinking About Going Low-Carb? Here Are 6 Diets to Choose From

While most fad diets are aimed squarely at women, this one targeted men looking to slim down and up their macho quotient. Ideally, participants would consume manly proteins like steak and lobster, along with large amounts of booze. It was, if you squinted right, a predecessor of modern low-carb diets.

It sounds like the ultimate dieting hack: If youre sleeping you cant be hungry, right? It made sense to medical doctors in the 70sthe height of diet pill maniawho prescribed handfuls of sedatives to homemakers so that they could sleep off their cravings. Elvis was a fan of this form of weight loss, which is no longer practiced.

Who doesnt love cookies? That was the basis of a creative diet plan by Dr. Sanford Siegal, who concocted prescription-only low-fat cookies that claimed to have a proprietary hunger controlling formula. The cookies were costly ($179.99 for a months supply), and participants were limited to just 500-700 calories of other food per day. While people successfully lost weight and this calorie-restrictive fad diet is still around, the calorie intake falls below most accepted recommendations for healthy weight loss and has understandably waned in popularity.

Dr. Herman Tarnower of Scarsdale, NY, created a sensation with the Scarsdale Diet in the late 1970sthe heyday of the fad diet. Tarnowers plan suggested a minimal calorie consumption for all dieters, regardless of sex, size or age, along with a diet rich in protein that also eliminates many healthy foods like nuts, avocado, sweet potatoes and whole grains. It was meant to be followed for two weeks at a time, which also encouraged yo-yo dieting.

This diet, which consists of eating nothing but fruit for 42 days (an updated version of the diet recommends 35 days), has been referred to as among the most dangerous plans of all time due to the inevitable loss of lean body mass and potassium. It also negatively impacted participants blood sugar. The new version of this diet is similarly considered a fad diet that unnecessarily restricts calories.

Consume a few of these delicious treats, and enjoy a marked decrease in hunger! The Ayds candies actually developed quite a following, but due to their unfortunate name, they fell off the market amidst the AIDS crisis of the 1980s.

Related: What Is the Optavia Diet and What Can You Eat on It?

Oprah endorsed this diet plan, also called the Optifast Plan, in which dieters consumed no solid food. Just specific (and expensive) shakes were ingested. Oprah claimed that she lost 67 pounds on this planevery one of which she gained back, plus some, as soon as she started eating regular food again (which she attributes to her metabolism being shot by the end). Unfortunately, this story of rapid weight loss and subsequent weight gain was ubiquitous among liquid dieters, and this fad did not last long.

Hating on fat was faddish in the diet industry at the end of the last century. Low-fat food like SnackWells cookies was all the rage. However, what people didnt realize was that fat wasnt the enemy, especially when low fat foods were stuffed full of added sugars to make them taste better. Mark this one up to a massive misunderstanding about the way that weight loss works.

Could your blood type influence how you digest food and what nutrients you need? Peter DAdamo, a naturopath, thought so. The idea was that certain foods contained lectins that conflicted with a persons blood type, causing inflammation and even cancer. For example, people with Type O blood were said to digest meat well, while other types werent. Unfortunately, there was no actual medical validity to these claims. Also, the typed diets were each missing crucial nutrients.

Who can forget Jared Fogel, who rose to fame with his claims of losing 245 pounds by eating two meals a day at Subway? Although the sandwich chain embraced Fogel, placing cardboard stand-ups of him in lobbies and using him to promote their healthier offerings, Subway claims that they never endorsed their eponymous diet and encouraged customers to eat balanced meals.

Celebs like Jennifer Aniston swore by this once trendy diet, in which participants ate about fourteen jars of baby food a day. Since there is an extreme calorie deficit, this diet definitely causes weight loss. However, since baby food nutrition is formulated for infants and not for adults, it also causes nutritional deficits.

Raw foodists claim that food loses life force when cooked. As the diet name suggests, raw foodists espouse eating nothing but raw whole foods. Not only is this diet incredibly restrictive, but it also has no bearing in actual science.

Related: New Research Finds That the Mediterranean Diet May Protect Against Alzheimers

Folks who have undergone fertility treatments are familiar with hCG, human chorionic gonadotropin. It can help a pregnancy stick, but a few years ago, people would inject themselves with a daily shot of this hormone and consume 500-800 calories a day. Not only were the calorie goals overly restrictive, leading to malnutrition, but the FDA eventually banned hCG for weight loss, citing a number of negative side effects.

Another fad diet that didnt last long, the Five-Bite diet was actually endorsed by a physicianDr. Alwin Lewis, of Burbank, California. The diet is simple: You can eat anything you want, but only five bites of it at lunch and another five at dinner. No breakfast. This diet leads to a massive, unhealthy and unsustainable calorie deficit for participants. As with any diets recommending limited intake of nutritious foods and severe calorie restriction, this is diet does not stand up to scientific studyand often leads to weight regain.

A concerning lifestyle trend, this diet espouses consuming nothing but sunlight, fresh air and, for some, tea. Breatharians have died from this fad diet, and no medical doctors and mainstream sources recommend this form of dieting. While intermittent fasting does have science to back it up, abstaining from all food and water does not.

Astoundingly dangerous, the Cotton Ball diet was one of the first fad dieting trends popularized by social media. Participants dipped up to five cotton balls in a juice of their choice and then consumed them in the hopes of making their stomachs feel full. Since cotton balls are not meant to be eaten, this diet has had dire consequences, including bowel obstruction.

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As you can see, fad diets are far from a thing of the past. With the prevalence of social media, it is actually easier than ever to be influenced into diets backed by little scientific evidence. Luckily, the internet has a silver lining: It is easier than ever to research types of diets and find the eating plan that can help you reach your happy weight!

Next up, Are We Finally Starting to See The End of Dieting Culture?

Read more from the original source:
25 Fad Diets That Did Not Stand the Test of Time - Parade Magazine

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A new study has found that 'fast carbs' or high-glycemic foods do not make you gain weight more than eating low glycemic foods or 'slow carbs."However, fast carbs such as white bread, pasta, and soda can still cause inflammation in the body and lead to chronicconditions such as heart disease. So if you're aiming to reduce your risk of disease and early mortality as well as lose weight, you might still want to avoid fast-digesting carbs.

Confused? Youhave a right tobe since for years studies have warned us that white bread,white rice, pasta, sugary drinks and other "fast carbs"raise blood sugar levels quickly and can lead to weight gain. But the latestevidence is not as clear-cut. Studies are rarely conclusive and looking at headlines about the latest study can provide a limited view of the scientific evidence. Researchers usually note the limitations of theirfindings in the study, and we should look at these carefully, to put the latest data into context and help us make decisions about what to eat for our health.

Health advice that applies toone person may not apply totheir best friend or even their sister, because we all have different genetics, metabolism, and lifestyles. Unfortunately, this means that figuring out what to eat or what are the "best" foods for weight loss can be a minefield of false leads. After looking at the study details, this article hopes to shed some light on key takeaways that people can put into practice if losing weight and staying healthy is the goal.

The newest study published in Advances in Nutritionhas been making the news recently because it dispelled the common myth that fast carbs make you fat. For years, experts have told us to eat low-glycemic (GI) foods to avoid weight gain and keep our bodies healthy.

What is the Glycemic Index?Arating system for foods containing carbohydrates that indicates howquickly a food affects blood sugar (glucose) level when eaten on its own.

We have learned to avoid high GI foods sincethe sugar in foods with a high GI absorbs faster into the bloodstream and spikes our glucose levels. If we don't burn this extra energy off through exercise, the body stores it as fat. Additionally, high-GI foods can play havoc withthe body's ability to regulate insulin in people with diabetes. It can also make us "insulin resistant" by requiring ever-higher levels of insulin to be released to prompt the body to deliver energy to the cells, leading to weight gain.

However, in this new study, scientists found that there is scant evidence that low-GI diets are superior to high-GI diets when it comes to losing weight and the prevention of obesity. The researchers analyzed data from high-quality research comparing low-GI and high-GI diets for weight lossin more than 1.9million adults. There was no consistent difference in the body mass index (BMI) of those eating high or low-GI foods, and some studies showed that BMI was actually lower in those eating the highest GI foods.

Furthermore, the authors found that low-GI diets were not better than high-GI diets for reducingbody weight or body fat. A notable exception was that a low-GI diet with a difference of at least 20 GI units resulted in greater weight loss in people with normal glucose tolerance, but not in those with impaired glucose tolerance ( meaning those whohave pre-diabetes.

The authors concluded that GI rating is not an accurate measure of how foodaffects our blood sugar levels, and suggested that low-GI diets are not better for weight loss than high-GI diets.

However, there are some limitations to this study that could influence the results and some important points that we must consider when choosing which carbs to eat.

One problem with this study that the authors highlighted themselves, is that Glycemic Index values don't reflect real-life meals. Scientists determined the Glycemic Index (GI) values of foods by having young healthy people eating them one by one in tightly controlled laboratory conditions, and assessing how their blood sugar rises. Typically, they would only use small sample sizes to get their data.

However, this doesn't bear in mind the average person eating a combination of foods on a plate and the effect of fiber, macronutrients, preparation, and time of day when eaten - these all determine how our bodies react to the sugar in food.

TheUniversity of Sydney's GI databaseis a well-recognized source of GI values, but it has27 values for white and brown rice ranging from 17 to 94. But what happens in the lab is not always reflective of how we eat: Rice and beans react differently in the body than rice alone, for instance.

The variation in GI values is determined by the type of rice, how it's processed and cooked, and what you eat it with. This applies to other grains and carbs too: A piece of bread with lettuce and healthy sandwich fillings is better than the bread alone.

White, refined carbs or 'fast carbs' have higher GI values because they lack the fiber that helps slow the release of sugars into the blood. Manufacturers remove parts of the grains and polish them into finer textures with longer shelf lives - for example, white rice and white bread, but this means that they can spike our blood glucose. Additionally, other fast carbs such as processed foods and sugary sodas have added sugar which compounds the problem.

Conversely, complex carbohydrates or 'slow carbs' such as whole grains contain the whole kernel the bran, germ, and endosperm and are rich in fiber, vitamins, and minerals. Slow carbs release their sugars into the bloodstream more slowly, regulating energy and avoiding blood sugar spikes which can lead to weight gain.

Furthermore, cooking carbohydrate foods makes them easier to digest and quicker to release their sugars, compared to eating a raw salad, where the natural sugars release at a steady pace.

Many studies on how GI affects weight use food questionnaires that participants fill in themselves, but if someone reports they had 'rice' for dinner, the GI of their meal could vary drastically depending on what kind of rice, how it was cooked, and what they ate with it.

The authors of the study noted that the GI of meals may be overestimated by 12 to 19 GI units and the difference between 'high' and 'low' GI foods is on average 10 units.Therefore, meals that the studies considered to be high- GI could actually be low-GI, and the results could be skewed. With the unreliability of self-reportingquestionnaires and the variation between GI values for common foods, the results of observational studies into GI, weight loss, and obesity need to be interpreted with caution.

Looking beyond the new study, the evidence says that people should still choose their carbohydrates carefully, favor slow carbs (low GI foods) and avoid fast carbs (high GI foods) Although GI as a value may be flawed,research suggests that refined carbs are inflammatory, have adverse health effects, and can contribute to weight gain, and people should mostly choose whole grains.

For example, a recent study found that middle-aged people who eat at least three servings of whole grains a day have a smaller waist size than those who eat less. Compared to people who eat refined grains, those eating whole grains control their blood sugar and blood pressure better over time according to the researchers.

Ever wondered why your colleague can eat sandwiches every day for lunch and not put on weight? The answer lies in biochemical individuality.As people, we are each different.

The way people react to certain foods or macronutrients varies according to their age, genetics, physical activity, insulin sensitivity, and BMI. Indeed, the study authors note that amongst 800 adults, the glycemic response to white bread which scientists use as a marker of the highest GI value, varied by five-fold when comparing the highest and lowest responses, proving that people react differently to fast carbs.

The field of personalized medicine and personalized nutrition is gaining momentum as a way to establish what people should eat. Nutrigenomicsstudies how food and it's components interact with people's genes and affect their health and risk of disease. The microbiome which is the bacteria in the gut has a fundamental part to play in this scenario too.

People can arrange genetic testing and analysis and a personalized medicine practitioner can recommend what diet and lifestyle changes they should make in respect of their health history and future risks. However, this can be expensive and onerous, and many people don't have the capacity to do this. So without detailed personalized information what should you eat?

Consider your current health conditions and family history. If you are overweight, have type 2 diabetes, metabolic syndrome, or have a family history of heart disease you may be better avoiding fast carbs altogether and eating portion-controlled moderate amounts of whole grains.

Conversely, if you are physically fit, lead an active lifestyle, are of normal weight, and are healthy, eating white rice or white bread sometimes may not be a problem. Some people who train hard may need extra carbs or quick sugar-releasing carbs to support their exercise.

Eating a healthy plant-based diet provides adequate complex carbohydrates to support health and energy at all life stages, and may help people to manage their weight. Vegetables, fruits, legumes, and seeds contain carbohydrates, and starchy veg such as sweet potatoes contain higher amounts of carbohydrates that can support training and muscle building. Grains such as brown rice, quinoa, barley, and whole wheat provide essential nutrients for energy, growth, and optimal functioning and are a valuable part of a healthy plant-based diet.

So, in summary, using GI to measure whether carbs are 'good' or 'bad' may or may not be useful for weight loss, but avoiding refined carbs may help you manage your weight better as well as avoid chronic diseases associated with inflammation.

Experts agree that a healthy plant-based diet supports health and weight management, but people also need to consider a personalized approach to find out what best suits them.

For weight loss and to lower the risk of disease, people shouldstill try to avoid fast carbs and slow carbs: Whole grains, legumes, starchy vegetables, whole wheat bread, and other slow carbs, since these are known to help fight disease andlowerinflammation in the body.

Read the rest here:
Exactly Which Carbs Lead to Weight Gain ? A Nutritionist Explains - The Beet

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There's no denying that exercise is crucial for losing weight and leaning out, and while all forms of exercise are helpful in keeping you active and well, there happen to be a few exercises in particular that are most beneficial in targeting the belly region and blasting fat.

Michael Mosley, MD, the inventor of The Fast 800 Diet, knows the importance of regular activity and cardio in particularwhen you're getting your rate up fast and can really break a sweat.

When you're looking to burn belly fat and work your core and abdominal muscles, which happen to be the trickiest area to shed weight in, staying consistent in your regular workouts and leading an active life is key.

While we cannot say that exercise will get rid of belly fat unless there are other measures in place (think: diet, regular sleep and lower stress levels), it can be beneficial in speeding up the weight loss process and preventing weight gain in the future. And it lowers risk of disease later in life, since you're limiting visceral fat, which is the fat found in the belly, according to research.

"While exercise alone will not help you lose the stubborn fat from round your middle, it can be crucial for helping reduce the risk of re-gaining fats as well as lowering blood sugar levels and improving insulin sensitivity," he said over interview with Express. To learn the best exercise for melting fatand to learn some great workouts to tryread on. And for more great exercise advice, don't miss the Secret Side Effects of Lifting Weights for the First Time, Says Science.

The best forms of exercise for melting fat the fastest are those that are high in intensity and can torch calories in the shortest duration of time. Running and cycling are two excellent choices, as well as walking as a means to avoid a sedentary lifestyle and get those steps in; however, the greatest form is high-intensity training, also known as HIIT.

"Research has shown the extraordinary impact that ultra-short bursts of HIIT (high-intensity interval training) can have," said Mosley. Plus, it's the most effective and easiest way to include it in a regular busy schedule (which we all have, right?). You can definitely squeeze a HIIT workout in between social gatherings, mealtimes with the family, work appointments and more.

HIIT requires moves that include jumping work, such as squat jumps and tuck jumps, as well as weighted moves that include cardio, such as manmakers and kettlebell swings, since they will spike your heart rate in seconds but also strengthen muscle and burn fat simultaneously.

So, together it's a full-body workout that can bring major results, especially the belly region, as these moves are activating your core muscles.

You can take it up a notch by adding in specific core moves, like planks or plank jacks for that added cardio or renegade rows with weights, which are also done in a plank position. And for more great exercise tips, don't miss The Secret Tricks for Convincing Yourself to Exercise, Say Experts.

According to a meta-analysis of more than 786 studies published in The British Journal of Sports Medicine, interval training is vastly more effective at reducing body-fat percentage compared to moderate exercises, including walking and jogging. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "But interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

"HIIT is an extremely effective and efficient form of exercise, elevating your heart rate quickly and burning a significant amount of calories in a short amount of time," Tom Holland, MS, CSCS, CISSN, an exercise physiologist and author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, once told us. "In addition to torching major calories in a short time frame, there is an additional 'afterburn effect,' where your body continues to burn calories after your workout as it attempts to return to homeostasis." And for more great healthy living advice, don't miss the Unexpected Side Effects of Working Out in the Morning, Say Experts.

While exercise is important, it is about 20 percent in terms of making a difference in belly fat. Nutrition is that 80 percent. The best advice he has is to cut back on sugar, even found in fruitjust stick to eating fruit in moderate servings to get that natural sweetness but not going overboard, as it's high in sugar and carbs, both of which can prevent weight loss in the belly region.

According to Mosley: "Replace processed carbs like white bread, fries, and pasta with slow-release energy sources, such as brown rice or quinoa. He continued, "Two things will surprise you: the amount of sugar you were consuming unaware, and the speed at which your belly fat will begin to tame itself."

Added sugar is a no-go, so steer clear of sweets and processed junk, like cookies and white bread and go for those natural sources when that sugar craving strikes. Together with exercise, you'll find the best results and enjoy sustainable change.

Want to try your hand at some great HIIT routines? Give one of these a go!

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World Health Organization (WHO) defines overweight/obesity as abnormal or excessive fat accumulation. It is also one of the most common lifestyle (also nutritional) disorders, which occurs due to excess intake of oily and sugary foods. Clinically, 20% more or above the ideal body weight, is considered obesity; and 10-20% above the ideal body weight is considered as an overweight condition. Both conditions increase the risk of diabetes, fatty liver, high cholesterol, hypertension, heart diseases, osteoarthritis, gallstones, cancers, infertility, sleep apnea, psycho-social problems, and many more. This is why it is always suggested to indulge in a balanced diet for keeping up healthy body weight.

(Also read :10 Mistakes To Avoid When You Are On Weight Loss Diet)

Eggs are a good source of high-quality protein, essential fats and a variety of vitamins and minerals. These essential nutrients are helpful for weight loss. Just one boiled egg offers approximately 90 calories and 6 gm of Protein, which are quite convenient ways to lose weight.

Eggs are a good source of protein

One glass of Buttermilk (200 ml) offers approximately 78 KC, 4 gm Protein, 182 mg of Calcium. Being a good source of Protein and extra water amount, it quenches hunger easily and it is a healthy substitute for oily and sugary food items.

Coconut water is a low-calorie natural beverage that offers approx 20 Calories in 100 ml and offers several vital nutrients, which are helpful to maintain water-electrolyte balance. This power-packed beverage curbs appetite quickly and is a healthy substitute for sugary beverages and a healthy way to lose weight.

One common Banana offers approx 90 calories and is a low glycemic index fruit, it offers satiety and can be taken any time as a snack. It energizes the body and is a good substitute for unhealthy food items; however, it should be taken in a moderate amount.

Bananas are one of the low-glycemic index fruits

Common One cup of Indian coffee (100 ml milk + 1 teaspoon sugar) offers approximately 90 Calories, if you don't add sugar, further it will offer only 70 calories. However, coffee without sugar-milk would be a zero-calorie beverage. Coffee is scientifically known to curb appetite and boost the body's metabolism to support weight loss goals.

Apple is a low-calorie fruit (approx 65 Calories), high in fibre and is of the low glycemic index. Due to its low glycemic index properties, it quenches hunger quickly and delays hunger for a long time and it is considered as a suitable fruit for weight loss goals.

One common orange offers approx 40 Calories, high fibres and high Vitamin C. Being a rich source of fibres, it is of low Glycemic index and easily curbs appetite and delays hunger. Due to this, it is helpful for weight loss.

Oranges are high in fibres and Vit C

One medium-size Cucumber offers approx 12 Calories. Since it is rich in fibre and water, it is of low Glycemic Index food. It curbs appetite easily and delays hunger. Regular intake of Cucumber is helpful for overall weight loss.

100 ml of toned milk offers approx 60 calories and at the same time, it offers 3.3 gm Protein. Due to its nutritional properties, it is of low glycemic index beverage and easily offers fullness and quenches hunger easily to lose weight scientifically.

One Almond offers approx 8.5 calories, however, 10 almonds offer 85 Calories. Almonds are rich in fibres and are a good source of Protein, Omega fatty acids and fibres. Being rich in these nutrients, it easily curbs appetite and can be used anytime as a snack. It is a good substitute for junk foods; however, it should be taken in a moderate amount.

Almonds are good sources of omega fatty acids and fiber

Peanuts are a good source of protein, essential fats and antioxidants. Due to its nutritional qualities, these curb appetite quickly and delay the hunger process. One tablespoon or 15 grams of peanuts offers approximately 78 calories. However, it should be taken in moderate amounts and can be used as a snack anytime during the day.

Protein is one of the most important nutrients for muscle building and fat loss. One gram of Protein offers 4 Calories, and 20 gm of Protein offers 60 calories. The addition of 15-20 gm of protein in your diet regime can easily fulfill the deficiency of protein. For this purpose, these days varieties of protein powders are available in the market, which can be taken to lose weight and build muscles.

(Also read :Weight Loss: 5 Healthy Diet Facts That Anyone Wanting To Lose Weight Must Know)

Author Bio - Himanshu Rai is a Chief Dietitian and Nutritionist with more than 14 years of work experience in the field of Food and Nutrition and Life Member of Indian Dietetic Association (IDA) and Singapore Nutrition and Dietetic Association (SNDA).

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Weight Loss: 12 Foods Below 100 Calories That May Help Shed Extra Kilos - NDTV Food

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I have always found September is a much better time to kickstart a new health plan than January. The change of routine as everyone goes back to school and work means a change of appetite feels genuinely appealing too. It has been a summer of indulgence for many and, after a challenging year, who could blame us for overdoing it on holiday? Fish and chips on the beach, ice creams, sweets on long car journeys and too much to drink. Ive been reminding my clients that there is nothing wrong with treating ourselves over the summer, or indeed celebrating the bank holiday weekend, but with September fast approaching now is the time to reign in the nightly ros, sort out our sleep patterns and reintroduce some balance into our diets.

There are, of course, many ways to approach a health kick. I favour a gentle approach rather than giving clients (or myself) an immediate uphill battle by ditching whole food groups.

Here are my tips for a simple September health reset to help you look and feel better for the season ahead.

Intermittent fasting is both eminently achievable and really works. The 16:8 approach involves eating within a window of eight hours each day and fasting for the other 16 hours and is an extremely effective way to lose weight healthily. Fasting lowers inflammation and helps improve the rate of cellular repair, so its helpful for rebalancing all sorts of things in our bodies, from auto-immune disorders to chronic pain, injuries and fatigue. It also boosts immunity by giving the body a bit of a shock, which is helpful in the lead up to winter. Unlike crash diets that are hard to maintain, its also very sustainable. All you need to do is pick your eating window.

Work out what is most likely to suit your routine and your energy levels. For instance, do you struggle to get by without breakfast, but dont find you need much dinner? Perhaps 9.30am to 5.30pm would work for you. Or if you think you can last until late morning and want to be able to eat dinner at a normal time, 11am-7pm might work better. There is no additional calorie counting, you just pick your window and avoid eating outside those hours.

You can choose to eat three small meals in the eating window, or two larger ones. Just try to keep the window the same every day as routine is helpful for balancing out the bodys processes.

Try to keep it up for two weeks and see how much better you feel.

Just practising intermittent fasting will help you lose weight and start to feel better quickly, but if you really want to make a difference, youll need to make changes to your diet too. That doesnt mean restricting yourself hugely; small tweaks can go a long way.

When fasting, balancing your blood sugars is really important so you dont have energy peaks and crashes. The best way to do this is to include a portion of protein with every meal. Dont just have a piece of toast for breakfast, have it with an egg or some smoked salmon. Fish, poultry, eggs, avocados, nuts, cottage cheese adding some good protein to every meal will ensure your blood sugar doesnt spike, leaving you buzzing for an hour and crashing soon after. Have a balanced breakfast, and you wont be craving carbohydrates two hours later.

Itll also help you sleep better if you have some protein at dinner time, particularly if you opt for the kinds of protein rich in the amino acid tryptophan, like cottage cheese, poultry and chickpeas. These are particularly good as they boost our serotonin, which then creates melatonin which helps us sleep better.

Increase the amount of variety in your fruit and vegetable intake too. Aim to eat the rainbow blueberries with their fibrous skins, filled with antioxidants, red peppers, broccoli, kale. A range of colours will increase the number of phytonutrients (the chemical compounds present in fruit and veg) in your diet, which is great for immunity. Itll also inevitably increase the amount of fibre youre consuming too, which will help to support good gut health while also keeping you full for longer.

If you can, cut out booze for a couple of weeks as it plays havoc with sleep and it is full of sugar and empty calories if you really want one drink, have it as a treat once a week.

Our liver cleanses our body but it does need nutrients to do so efficiently, so if you have been drinking lots over the summer months, up the antioxidants in your diet to give your liver a boost.

Dont worry too much about snacking its all about eating in a balanced way that maintains your energy levels through the eight hour window, and that doesnt necessarily mean avoiding all temptations. But try to swap biscuits and chocolate for healthier, less sugary options. Just make sure those options are things you actually want to eat.

Think of it as reprogramming, not going cold turkey. Dark chocolate covered nuts, houmous and crudites, roasted chickpeas have things around that youre likely to reach for and enjoy, and that contain some protein rather than giving you a blast of pure carb and sugar. And if youre really missing your summer ice creams? Blitz yogurt and berries with a bit of honey and freeze it for a healthy alternative.

Often, over the summer, we find we dont sleep that well. Were in strange beds, struggling with heat and have usually had one glass of wine too many. It all contributes to a disturbed sleep pattern, and when getting our health back on track, sleep needs to be at the top of our priority list.

If we dont sleep enough, our stress levels are likely to increase. Stress then causes our bodies to produce cortisol, which prevents us sleeping well. People who dont sleep well will find it harder to lose weight, as cortisol makes the body think it needs glycogen and causes it to use up blood sugars instead of burning fat.

Try cutting down on your caffeine intake while youre fasting to help with those blood sugar dips and improve your sleep. Or try green tea, which has some caffeine but is also rich in antioxidants.

Finally, I recommend taking a good quality multivitamin, or at least magnesium which is fantastic for sleep. Its one of the first minerals you lose when your diet isnt great and youre drinking a lot.

2 Weeks To Feeling Great by Gabriela Peacock is out now. To order your copy, call 0844 851 1514 or visit the Telegraph Bookshop

As told to Eleanor Steafel

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Easy ways to weight gain

How one can lose weight is a hot topic, but a lot of people also face an underweight problem. They try different methods with little or no success. Advice from friends and family members may not be helpful. To gain weight, choosing the right method is difficult. For thin people, it is very easy to start eating food full of fat to gain weight quickly, but it's an unhealthy and dangerous way. Here'sa complete weight gain meal plan that should consist of whole multi-grains, vegetables, fresh fruits, protein and dairy products.

* Body type: There are three types of bodies, and one is ectomorph. Ectomorph individuals can eat any portions and still find it difficult to gain weight and muscles. No amount of food helps them put on weight. A slight modification can help them.

* Calories: Increase calories in your diet. Add 500 plus Calories to your daily meals. From your regular food start adding one more portion. For example, if you eat two chapatis per meal -- eat three and stuff it with high fibrous vegetables like bottle gourd, spinach, potatoes etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.

Early morning: Have two spoons of ghee with turmeric and black pepper. Ghee is calorie-rich which helps to increase your daily calories and the combination will help you with digestion, joint pain and improving skin.

* Breakfast: Protein based smoothies (Dairy/ nut milk + oats + Nuts and seeds + protein supplement + honey) + 4 whole eggs + 2 Banana Or Stuffed potato chapati (3) + Mix veg sabzi + Mix veg achar + Milk

* Brunch: 4-5 servings of fruits + nuts and seeds + 1 Tall glass of buttermilk

* Lunch: Any 2 sabzi + Dal + Stuffed chapati (3)

* Evening: Grilled paneer/ chicken/ Boiled eggs + Saute veggies + Protein shake

* Dinner: Oats Uthappam (3) + Sambhar (2 cups) + Coconut Chutney

1 Hour after dinner:

* Banana shake: 1 Banana + 2 whole eggs + Full cream milk (Blend)

* Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day.

* Quick Snack ideas -- Rajma rolls, paneer rolls, soya rolls, Cheese, yoghurt and fruit, peanut butter toast, fruit and nut mixes, hard-boiled eggs, tuna or egg salad

* Quick Meal ideas -- baked potato topped with chilli, vegetable and rice stir-fry, chicken or taco, quesadilla, Dal soup.

* Save your appetite for planned meals and snacks. Avoid eating little bits of food all day long.

* Drink water between meals and snacks. Beverages fill you up and leave no room for food.

* Limit candy, chips, cake, cookies, and sweetened beverages. These foods provide little nutrition and can ruin your appetite for meals.

* Include physical activity each day. Light exercise improves appetite.

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Its hard to do everything you know you should be doing when symptoms like pain and fatigue keep getting in the way.

When it comes to my psoriatic arthritis (PsA), weight gain makes things harder on my joints. Joint pain, stiffness, and swelling are the hallmark symptoms of PsA, a chronic inflammatory autoimmune disease that affects the joints and connective tissue, like tendons and ligaments.

Though its logical to think that managing your weight can also help manage your quality of life, thats easier said than done when your body hurts.

PsA has both slowed my mobility and increased my need to nap, thanks to the fatigue. My rheumatologist helps guide my treatment decisions. However, I feel like Im a bit on my own when navigating the lifestyle decisions that affect my weight and my quality of life.

Ive tried the ketogenic (keto) diet, WW, and Noom, all with some success. However, none of these programs seemed helpful through the lens of chronic inflammatory autoimmune disease. Encouraging me to get my steps in or log my daily exercise makes me feel like a failure on those days when the condition renders me just not able.

Andrew Concoff, MD, executive vice president and chief value medical officer for United Rheumatology, is one of the few rheumatologists who has completed fellowships in both rheumatology and sports medicine.

Many of the things that would be recommended, like exercise, nutrition, and mind-body approaches to stress, are great for anybody, he says. It just turns out that if you have psoriatic arthritis, these things are even more important for you. But unfortunately they are more challenging to enact effectively.

Thats a source of great frustration when youre really trying to figure it all out. Concoff says rheumatologists need to be particularly sensitive to the challenges associated with enacting those lifestyle changes and be flexible in helping patients navigate the struggles they come across.

I know that when it comes to managing my PsA, exercise is important too. Its not just about weight loss but also about functionality. Synovial fluid surrounds each joint, and when it is in motion, the fluid circulates more easily and lubricates the joint. This is super important for people with arthritis.

Im not an athlete by any stretch, but I am an active mom who likes to garden and dance. However, Ive tried establishing routines to build upon around the activities I enjoy.

It feels great for a few weeks, and then I inevitably hit a brick wall. Fatigue is usually what brings me down. The kind of fatigue that invades your brain, prevents you from thinking clearly, and forces you to power down. Its my body telling me it has had enough.

I get discouraged and convinced that all the good Ive done with my workout regimen has been undone by the need to rest. I mean, exercise builds on itself, right? Thats how muscles get stronger. Ive often wondered, do I have a new normal when it comes to physical activity?

Concoff says my propensity to keep going when I feel good and to stop only when I dont feel good anymore is a common mistake.

When you hit the wall, youve done too much too fast, he says. Lower levels of exercise performed consistently are better than intense exercise that stops because it causes problems.

When it comes to exercise and PsA management, Concoff says to be disciplined and view energy as a resource.

Pace yourself is something I have heard so many times. Ive come to loathe that phrase because, though many people my husband, my doctor, my mother have said this to me, no one has really been able to explain it to me in a way that helps me implement it as a busy mom with a career.

Concoff explained to me that we each have a certain amount of energy available that we can think of like money in a bank account.

If you go and spend too much of that energy by making a big withdrawal, you can quickly end up in the red, he said.

The lightbulb turned on when I heard this. He stresses that we dont expend energy only on physical exertion.

Im talking about mental energy, stress-related energy expenditures, lack of sleep (which is another big factor), and Im talking about exercise, he says. We need to budget how we spend our energy, because you will hit a brick wall with psoriatic arthritis if you dont have a healthy respect for the fatigue and energy expenditures.

This is hard to implement as an ambitious person who is out to get all I can from life, but what Concoff said next hammered it home for me:

I respect it as a human virtue, but being a go-getter to that degree is a challenge from a personality perspective. It gets in the way of succeeding when managing psoriatic arthritis.

Concoff suggested that I work with a physical therapist to design a program that fosters a disciplined approach and works for me. Ive sought physical therapy as a response to an injury or to help recover from surgery, but Id never thought of using physical therapy proactively.

Step one to fighting inflammatory autoimmune disease, according to Concoff, is finding the right medicine, and then step one-A, not even step two, he says, is getting back to wellness and getting back to health.

This involves lifestyle factors and creating an environment thats conducive to better health and not conducive to PsA flares.

Rheumatologists should take a deep dive into these lifestyle factors and try to create an environment that is a troubleshooting, problem-solving arrangement, he says.

Controlling my diet is where Ive experienced the most success in my weight loss journey. The weight Im working to lose has all been gained since my diagnosis 10 years ago. I want to get back to my pre-diagnosis weight.

Ive successfully lost 35 of my target 50 pounds by focusing on what I eat.

Nutrition is a very individual, personal experience, says Concoff. I think its important to find the nutritional approach that works for you.

He believes nutrition should be more personalized. For example, he points out that blood glucose levels vary greatly from one person to the next, even when both people eat the exact same foods.

Paying attention to your body and learning what works for you and what doesnt work for you is a critically important part of the lifestyle approach to the disease, says Concoff.

He recommends being mindful about what you eat and when you eat and slowing down while eating to pay attention to your food. This is something that has helped me a lot.

Managing a chronic condition is stressful and heart-wrenching. Its easy for me to overeat when Im having a hard day.

Ive started asking myself before I eat, Am I hungry? Recognizing why I reach for food is a big step in mindful eating. Maybe its a deep breath I really need and not a handful of chocolate chips from the freezer.

Ive tried so many things and have experienced successes here and there, and though it can be frustrating, the best part about working on wellness, according to Concoff, is that you have infinite chances to get it right at any moment.

I do want all I can get from this life. That means I need to do all I can to make the choices that give my body the best chance of controlling PsA and managing my quality of life so I can do the things that are most important to me.

I have to be wise enough to look at the big picture and not go running full speed into a brick wall. I have to be wise enough to have the good judgment to create something that works. And I have to be kind to myself through the process.

Bonnie Jean Feldkamp is an award-winning freelance writer and columnist. She is the communications director for the National Society of Newspaper Columnists, a member of the Cincinnati Enquirer Editorial Board, and a board member for the Cincinnati Chapter of the Society of Professional Journalists. She lives with her family in Northern Kentucky. Find her on social media @WriterBonnie or at WriterBonnie.com.

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When youre struggling to lose weight, it might be tempting to want to try every pill and potion on the internet that promises to blast, burn or melt the pounds away in a matter of weeks. The thing is, those concoctions could make things worse instead of better. So whats the skinny on herbal weight loss supplements? Obesity medicine physician Shweta Diwakar, MD, helps us understand how they work and why its better to stick with a supervised weight loss program.

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According to Dr. Diwakar, there is a lack of high-quality evidence to suggest how herbal weight loss supplements work.

Herbal supplements claim to cause weight loss through:

Most herbal supplements have limited or no consistent data to support long-term weight loss efficacy and safety. They also have the potential for adverse interactions between supplements and prescription medications. Unlike medications, supplements are not intended to treat, diagnose, prevent or cure diseases. Therefore, claims such as reduces pain or treats heart disease arent substantiated. Claims like these can only legitimately be made for drugs that go through scientific rigor, a process thats not routinely followed for dietary supplements, says Dr. Diwakar.

One mistake that people make is thinking that herbal supplements are good for them because the ingredients arent synthetic. Dr. Diwakar points out that herbs are not always safe just because theyre natural. In fact, increased herbal and dietary supplement (HDS) use is directly proportional to increased HDS-induced liver injuries.

HDS-induced liver injuries account for about 20% of the cases of liver damage in the U.S. The major implicated ingredients for these cases include anabolic steroids and green tea extract. Many weight loss supplements that are considered unsafe can be found online. Its important to recognize that these products can come with associated risks.

If youre getting an herbal product from a retail chain, keep in mind that the salesperson might have limited knowledge about how the product works. They also might not be aware of reported problems or how the herbs might interact with medications that you may be taking. Many herbal manufacturers also make false claims about the health benefits of these products. For all of these reasons and the lack of proven health benefits, its best to avoid herbal weight loss supplements or to talk to your healthcare provider about other options.

Other things to keep in mind should you still decide to try an herbal weight loss supplement:

Here are some key points about common herbal weight loss products and some insights as to their effectiveness as weight loss agents.

Ephedrine: Ephedrine is a common ingredient in herbal dietary supplements used for weight loss. Its also an ingredient found in asthma medicine. In addition, ephedrine is used to make methamphetamine or speed.

Ephedrine can slightly decrease your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can be dangerous. It can cause high blood pressure, changes in heart rate, trouble sleeping, nervousness, tremors, seizures, heart attacks, strokes and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In the US, ephedra-containing dietary supplements are no longer available.

St. Johns wort: St. Johns wort, also called hypericum, is a plant that has been used for centuries to treat mental disorders, nerve pain, malaria, insect bites, wounds, burns and other conditions. More recently, St. Johns wort has been studied to treat depression, but studies have shown that it was no more effective than a placebo.

There arent too many studies that examine the use of St. Johns wort as a weight-loss agent. However, keep in mind that it shouldnt be combined with anything that contains tyramine aged cheeses, cured or processed meats, wine, pickled or fermented vegetables and citrus or tropical fruit to name a few.

It also shouldnt be combined with:

Overall, using St. Johns wort for weight loss isnt a good idea because its potentially very dangerous.

5-hydroxytryptophan (5-HTP). 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. This extract from a West African plant seed contains an ingredient that is linked to a rare and potentially deadly blood disorder. It has not been proven to be an effective weight-loss agent. Until more is known, 5-HTP products should be avoided.

Chitosan: This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan binds with fat in fatty food, moves it through the digestive tract and then, the fat is passed out of the body in bowel movements. Some research suggests that combining chitosan with a calorie-restricted diet might result in a small amount of weight loss. But taking chitosan without reducing caloric intake doesnt appear to cause weight loss. People with shellfish allergies might be allergic to chitosan as well.

Pyruvate: Pyruvate is formed when the body digests carbohydrates and proteins. Some research suggests that it may promote slight weight loss. Found in the form of pyruvic acid, pyruvate is in many different types of foods, including red apples, cheese, and red wine. Pyruvate appears to be safe, but its claims of boosting metabolism, decreasing appetite and aiding in weight loss need further study.

Aloe: Aloe, or aloe vera, is a plant that is related to cacti. Oral forms of aloe are added to herbal weight-loss products. Oral aloe causes bowel movements and many aloe weight-loss products are marketed as internal cleansers. Aloe supplements have not been proven to promote permanent weight loss. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Therefore, taking oral aloe is likely unsafe, especially at high doses.

Cascara: Cascara is only marketed as a dietary supplement. It is a common ingredient in weight loss products and is mostly used as a laxative for constipation. Misuse of this herb can cause disturbances in electrolytes (such as potassium and sodium). Electrolytes help your body maintain normal functioning. Do not take if you are pregnant or lactating (can be passed into breast milk). Cascara may interact with medications such as digoxin and diuretics.

Dandelion: Dandelion is a natural diuretic (a substance that makes you urinate more often). This is how it causes weight loss. Dandelion has been known to cause allergic reactions. People who are allergic to ragweed and related plants (daisies, chrysanthemums, marigolds) are likely to be allergic to dandelion.

Glucomannan: Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). It is available in powder, capsules, and tablet forms. Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber that treats constipation. It may also slow the absorption of sugar and cholesterol from the gut. Glucomannan tablets are not considered safe as they can sometimes cause blockages of the throat or intestines. Glucomannan may interfere with blood sugar control. Blood sugar should be closely monitored if you have diabetes and use glucomannan.

Guarana: Made from the seeds of a plant native to Brazil, guarana is an effective central nervous system stimulant. It is used as a weight loss product due to its stimulant and diuretic effects. Guarana contains caffeine and may cause high blood pressure. Some of the extracts have been known to interact with anticoagulants (e.g., warfarin [Coumadin]) and lengthen the bleeding time in the event of a health emergency. Many advertisements state that guarana is free from side effects; however, this statement is not true. Side effects may include nausea, dizziness, and anxiety.

Yerba mate: Also known as Paraguay tea, yerba mate is a strong central nervous system stimulant (the doses typically used mimic that of 100 to 200 milligrams of caffeine). The main reported side effects excessive central nervous system stimulation (speeding up the bodys mental and physical activity) and high blood pressure. Yerba mate has not been proven as a weight-loss aid. A few cases of poisoning, which led to hospitalization, have been reported with the use of this product. When taken in large amounts or for long periods, yerba mate increases the risk of mouth, esophageal, laryngeal, kidney, bladder and lung cancers. This risk is especially high for people who smoke or drink alcohol.

Guar gum: Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum is often used as a thickening agent for foods and drugs. It has been studied for decreasing cholesterol, managing diabetes and weight loss. As a weight-loss product, it helps move foods through the digestive tract and firms up stool. It can decrease appetite by providing a feeling of fullness. However, like glucomannan, guar gum and guar gum preparations have been linked to causing blockages in the esophagus. The water-retaining ability of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal blockages. Guar gum can also cause large swings in blood glucose (sugar) levels. Diabetic patients should avoid this ingredient.

Herbal diuretics: Many herbal diuretics are commonly found in over-the-counter (OTC) weight-loss products and herbal weight-loss products. Most of the diuretics used OTC come from xanthine alkaloids (like caffeine or theobromine). Avoid anything that contains juniper seeds (capable of causing renal damage), equistine (neurotoxic and can cause brain damage) and horsetail/shave grass (contain several dangerous ingredients that can lead to convulsions or hyperactivity).

Herbal diuretics can interact with certain drugs like lithium, digoxin, or conventional diuretics such as furosemide or hydrochlorothiazide. They also do not provide enough water loss to be considered effective weight loss aids.

While many products out there suggest that they can help you lose weight fast, they can also come with a slew of health concerns. If you need help with starting your weight loss journey, talk to your provider. They can steer you in the right direction and help you find a program that is safe and effective.

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Ulcerative colitis (UC) is a type of inflammatory bowel disease that causes symptoms such as diarrhea, abdominal cramping, and bloody stools. Although weight loss is a common symptom of UC, the condition can sometimes cause a person to gain weight.

UC is a relatively common long-term condition that causes the immune system to react abnormally. This immune reaction produces inflammation in the colon and causes ulcers to appear in the colons inner lining.

A person with UC may experience some of the following symptoms:

UC can cause various other symptoms, which include fatigue, a loss of appetite, fever, nausea, and anemia.

These symptoms often only appear during flare-ups, which usually appear before a period of remission. When a person is in remission, they may experience few or no symptoms.

Although it is common to lose weight as a result of UC, some people may gain weight due to the disease.

UC can cause both weight gain and weight loss.

UC can affect a persons ability to digest food properly and absorb nutrients from it. Due to this, it can lead to serious vitamin deficiencies and malnutrition. Both of these effects can cause a person with UC to lose weight.

However, there are several reasons why UC can also cause a person to gain weight. These include:

There is not much research into whether UC can cause bloating. However, a 2016 study found that people with irritable bowel disease, which includes UC, had significantly worse belly pain, gas, and bloating than people in the general population.

Bloating is different than weight gain. Weight gain occurs over time when a person regularly eats more calories than they use through exercise and normal bodily activities.

Bloating occurs when a persons gastrointestinal tract is full of air or other gases.

When bloated, a person may find that their stomach feels full and tight as though they have eaten a big meal. This sensation can be uncomfortable or even painful, and it may cause a persons stomach to appear bigger than usual.

Learn about 18 ways to reduce bloating here.

There are several possible causes of weight gain in people with UC.

Some people with UC may have issues eating certain foods that typically form part of a nutritious diet, such as whole grains, cruciferous vegetables, fruits with skin and seeds, and nuts. Different foods can trigger flare-ups for different people.

Eating a well-balanced diet is a key factor in helping a person maintain a moderate weight. However, when certain foods trigger flare-ups, this can make eating a nourishing diet more difficult.

Learn more about the right diet for ulcerative colitis here.

Exercise is another key factor in helping a person maintain a moderate weight.

The Centers for Disease Control and Prevention (CDC) state that adults should get at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity a week.

Some symptoms of UC may make it more difficult for a person to engage in regular exercise.

People with UC may experience abdominal pain, feel fatigued, and go to the bathroom a lot. This combination of symptoms can lower energy levels and impair the ability to exercise.

Some medications for UC can cause a person to gain weight. These include:

Corticosteroids, such as prednisone, may cause a person to gain weight. The long-term use of these drugs may also lead to a decrease in healthy muscle mass.

Biologics, or anti-tumor necrosis factor agents, are a common treatment for UC and may lead to weight gain.

For instance, some evidence links the common biologic treatment infliximab (Remicade) with weight gain. A 2018 study suggests that Remicade can cause weight gain in people with UC if they use it for an extended period. However, more research is necessary to confirm this effect.

Eating a balanced diet is key to maintaining a moderate weight.

The Crohns & Colitis Foundation recommends that people with UC avoid a number of possible trigger foods to minimize the likelihood of flare-ups.

Some of these foods may also contribute to weight gain. For example:

People with UC can identify foods that they can tolerate that are also healthy and contribute to a balanced diet.

These foods will vary among individuals but may include:

Learn more about what to eat to reduce colon inflammation here.

People with UC who are concerned about gaining weight can take steps to prevent it. These include:

Weight loss is a common symptom of ulcerative colitis. However, in some instances, this condition may cause a person to gain weight.

Some people with UC may struggle to eat a balanced diet, while others may be unable to exercise regularly due to symptoms such as stomach pain and fatigue. Some UC medications may also cause a person to gain weight.

A person may wish to try eating a varied, nutritious diet and getting regular exercise to prevent weight gain.

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It seems like its so easy to put weight on, but losing it is another story. While eating in a caloric deficit and getting regular exercise are the main things necessary for effective weight loss, it comes easier to some than others. There are lots of reasons that someone has a hard time losing weight, and it may even be an issue that extends far beyond eating well and exercising.

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The culprit might just be your metabolic function. 88% of our country suffers from metabolic dysfunction, says Dr, Alexandra Sowa, a dual-board certified doctor in both internal and obesity medicine, Its crucial to understand whats going on inside your body so you can make smart changes for better health. Dr. Sowa recommends undergoing a targeted lab panel before starting any health journeys, so that you can know exactly how your metabolism is functioning, and what might make weight loss more difficult for you.

But what is your metabolism, and what does it do? Your metabolism is an intricate collection of systems that are responsible for converting what you eat and drink into energy. Your metabolism serves a crucial function in your body, and making sure its at its peak performance is an important factor for losing weight.

Other than getting labs done, one way you can make weight loss easier is by having realistic expectations. Just 5% total body weight loss can have a big impact on long-term health. Dr. Sowa says, If you set out to lose 10% in the first week, youll give up after day three because there is no way of accomplishing that. Repeatedly starting and stopping health changes can really affect your brain and psyche, making it impossible to ever achieve your goal. Setting small, achievable goals one by one like walking every day or having vegetables at every meal is the best way to achieve sustainable weight loss.

Aside from that, something that Dr. Sowa recommends is planning your meals ahead of time. I tell my patients that if you start a weight loss goal without a plan on how to execute, it is really just a wish! She says, Youll be much more successful if you make food decisions rationally one time a week, instead of in tired, hungry and rushed states 21 times a week.

Of course, before you start any new healthcare or nutrition regimen, always consult with your doctor. But these are all factors to take into account that may give you the boost you need to meet your health goals.

Dr. Alexandra Sowa is a dual-board certified doctor of internal and obesity medicine, and the founder of SoWell Health, a consumer metabolic health company.

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