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The 20/20 diet is a weight loss diet created by television star Dr. Phil.

It prioritizes 20 power foods along with diet and psychological tips that are claimed to help you lose weight quickly.

Despite Dr. Phils long run as a celebrity, you may wonder if a former psychologist has the secret to weight loss and whether this diet is something you should try.

This article tells you all you need to know about the 20/20 diet, including whether it helps with weight loss, its benefits and downsides, and instructions on following it.

BOTTOM LINE: The 20/20 diet emphasizes eating mostly whole, nutrient-dense, filling foods and performing daily exercise to promote weight loss. That said, the initial phases are highly restrictive, unnecessary, and may be better off avoided.

In 2015, Dr. Phil McGraw better known as Dr. Phil released a book, The 20/20 Diet: Turn Your Weight Loss Vision Into Reality, to help struggling dieters achieve successful weight loss.

Dr. Phil has a PhD in clinical psychology and has hosted the daytime television show Dr. Phil since 2002.

The 20/20 diet is based on the thermic effect of food (TEF), which is the number of calories your body uses to digest, absorb, and utilize nutrients from food (1).

According to the book, 20 power foods require a lot of energy (calories) to process. So, the more calories you burn from eating these foods, the fewer net calories your body ends up taking in.

The diet includes four phases that gradually reintroduce foods restricted in the earlier phases. Along with this, it encourages various psychological tricks to prevent overeating, such as brushing your teeth when youre hungry.

Collectively, the long list of food restrictions paired with psychology tips and regular exercise is believed to help you lose weight.

Created by Dr. Phil McGraw, the 20/20 diet is a four-phase diet that emphasizes eating from a list of 20 power foods believed to encourage weight loss.

The 20/20 diet consists of four main phases: the 5-day boost (phase 1), the 5-day sustain (phase 2), the 20-day attain (phase 3), and management (phase 4).

In addition, the diet encourages at least 34 hours of moderate intensity and 23 hours of high intensity exercise per week, totaling around 57 hours of exercise per week during all phases.

Phase 1 is considered the most difficult phase of the 20/20 diet. During this phase, youre only allowed to eat 20 power foods believed to help kick-start the weight loss process. These include:

You must follow this phase for at least 5 days. Additionally, you must eat every 4 hours during waking hours.

Phase 2 allows for some additional flexibility, though arguably is still very strict. During this phase, you may stray from the list of 20 power foods but must include at least two at every meal and snack.

Recommended foods to add include:

You must follow this phase for 5 days.

During phase 3, youre allowed to introduce most foods back into your diet. That said, regular consumption of highly processed foods and foods high in simple carbohydrates is discouraged.

You may also introduce two sensible splurges per day to avoid cravings and overeating. According to the diet, a sensible splurge is any food you enjoy eating. However, you must keep it under 100 calories.

Ideal foods to introduce during this phase include:

After completing the first three phases, you enter the management phase to sustain any weight loss and lifestyle changes.

This phase is meant to occur indefinitely unless you gain weight, at which point you would return to phase 1.

Ideally, you would still follow the same eating patterns as phase 3 while also monitoring your weight regularly, avoiding emotional eating, and preventing a busy schedule from affecting your eating habits and exercise regimen.

During the four phases of the 20/20 diet, you start by eating solely from a list of 20 power foods and gradually reintroduce other foods. In addition, you learn psychological tips to prevent overeating and exercise regularly.

Though the first two phases are quite strict, there are fewer food restrictions in the third and fourth phases. Here are common foods allowed and discouraged:

Ultimately, the goal of the 20/20 diet is to stick with foods that are filling, low in calories, and minimally processed.

The first two phases of the diet have a number of food restrictions. However, few foods are off-limits during the last two phases.

Though you may lose weight on the diet, its not for the reasons the book claims.

The main idea of the diet is to eat foods with a high thermic effect. In turn, this should lead to fewer net calories being consumed.

While the TEF contributes to roughly 10% of total daily calories burned, theres no evidence that the 20 power foods advised specifically lead to greater calorie expenditure (1).

In fact, some foods included later on in the diet would actually have a higher TEF, including high protein foods like chicken and beef and high fiber vegetables and whole grains (1).

At best, high TEF foods may burn an extra 50100 calories per day, playing a minimal role in weight loss (1, 2, 3).

Rather, people likely lose weight on the diet because theyre consuming more whole, high satiety foods that are lower in calories, and theyre simultaneously increasing their physical activity.

Collectively, this results in the calorie deficit necessary for weight loss.

The 20 power foods are based on the premise that they have a high calorie-burning effect. Despite this claim, most people lose weight on the diet by achieving a calorie deficit.

In addition to weight loss, there may be a few other benefits to the 20/20 diet.

Besides during the first 10 days, which are highly restrictive, the 20/20 diet allows all foods to be enjoyed in moderation.

Technically, no food is completely off-limits, which helps reduce the likelihood of bingeing, due to suppressed cravings. That said, limiting sensible splurges like dessert to 100 calories may not be satisfying or sustainable.

This diet encourages regular exercise, which is an important component of good health and weight loss success.

Further, it emphasizes movement that you enjoy, which increases the likelihood that youll stick with it long term (4, 5, 6).

That said, those who dont regularly exercise may want to consult a healthcare professional and ease into exercise to prevent injuries.

Unlike many diets that focus entirely on eating low calorie meals, the 20/20 diet includes various tips to help you better manage your eating habits.

Trained in psychology, Dr. Phil emphasizes the importance of the mental psyche and its contribution to overeating and weight gain.

In his book, he dives into the psychology of eating, such as emotional eating and environmental influences that drive people to eat.

These tips may help you better understand the reasons behind your food choices and use various strategies to encourage healthy eating behaviors.

Benefits of the diet include eating food in moderation, paying attention to the reasons behind food choice, and encouraging regular exercise.

Despite some benefits, there are numerous downsides to the 20/20 diet.

Though the diet allows for flexibility past phase 2, the first two phases of the diet are unnecessary. Considering both phases in total last 10 days, any weight loss achieved is most likely water weight than actual fat loss (7).

Instead, introducing the concept of moderation from the get-go and encouraging regular exercise would establish better long-term behaviors without unnecessary food restrictions.

In addition, the 20 power foods are arbitrary, and many other foods actually have a higher TEF while being more nutritious and filling.

Despite having a final management stage, the diet states you may need to return to phase 1 if you regain any weight.

This may suggest the diet is not sustainable long term, since participants may not stick with the recommendations in the final phase potentially due to its low calorie nature and limitations on splurge foods.

This diet involves cutting out large groups of food and slowly adding them back in. For some, this can lead to a negative relationship with food (8).

Whats more, the diet limits indulgences to 100 calories or fewer which can create anxiety surrounding food choices and a growing obsession with calorie counting (8, 9, 10, 11).

Despite claiming to embrace intuitive eating (eating based on your physiological hunger), the diet has strict rules that entirely go against the premise of intuitive eating (12).

For example, the diet has a rigid guideline of eating every 4 hours. Yet, some people need to eat every 2 hours while others can go much longer without feeling hungry.

This goes against listening to hunger cues and giving yourself unconditional permission to eat (12).

Despite the many factors that may lead to weight gain such as age, genetics, history of dieting, and health conditions this diet is a blanket approach to weight loss.

Rather than designing a weight loss program based on each persons unique needs and circumstances, it assumes the diet will work for everyone, despite research suggesting weight loss is highly individual (13, 14, 15).

Major downsides of the 20/20 diet include its long list of food restrictions, problematic diet messaging, and one-size-fits-all approach.

The 20/20 diet is not for everyone.

If youre looking for a straightforward diet to follow that still allows for some flexibility, then you may benefit from it. However, its probably best to skip phases 1 and 2 and go directly to phase 3.

That said, if you have a history of disordered eating or struggle with restrictive diets, youre better off avoiding it.

Instead, the best diet is one that doesnt vilify food and includes a variety of whole, minimally processed foods rich in fiber, protein, healthy fats, and whole grains.

Additionally, be sure to focus on other aspects of health such as exercise and stress management.

The 20/20 diet is a weight loss diet created by television star and psychologist Dr. Phil.

There are some positive aspects of the diet, such as eating mostly minimally processed foods, paying attention to your reasons for eating, and regular exercise. Collectively, these may help you lose weight.

However, the diet is very restrictive for the first two phases, which may lead to a disordered relationship with food. Further, it limits treats to 100-calorie servings, which may not be satisfying or sustainable.

Instead of trying the 20/20 diet, you may be better off focusing on sustainable healthy lifestyle habits like eating whole, nutrient-dense foods, exercising regularly, managing stress, and developing a positive relationship with food.

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The 20/20 Diet: Is It Effective for Weight Loss? - Healthline

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Let's get this out of the way first, shall we? It's not healthy to restrict yourself. Yes, it's good for weight loss to find a healthy balance of calories to eat and calories to burn, but it's also healthy to eat a consistent amount of nutritious meals throughout the day. Food provides our bodies with all of the nutrients it needs to survive, and by only eating once a day, you're not allowing your body the chance to get all of those nutrients it needs.

Nevertheless, many "experts" that promote toxic diet culture will try to promote disordered ways of eating in order to help people lose weight quickly, and one of those suggestions is to only eat once a day. Yes, this will restrict your calorie intake, and eating fewer calories can help with weight loss. But there's so much more that happens to your body when you only eat once a day, and most of it is negative. Plus, restricting your body to only one meal will actually make weight loss even harder.

In order to show you why only eating once a day is bad for your body, we spoke with a few registered dietitians and certified medical experts who properly broke down what your body will experience with such serious calorie restriction. Here's why none of them advise you to eat once a day, and if you're looking for healthy meals to add to your diet, we highly suggest these 100 Easiest Recipes You Can Make.

If the term "calories" is actually a measurement of energy, then by not giving your body a sufficient amount of calories, you are quite literally cutting the energy you are giving to your body.

Many dietitians agree that if you're only eating once a day, you are likely going to overeat during that one meal because, at that point, your body is ravenous and in need of quick energy.

"Eating once a day sets you up for deprivation and then overeatingone of the worst things you can do if you are trying to lose weight," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "Once you do eat your 'one meal,' you often keep eating because you were deprived of food all day. Plus it can be a lot for your body to handle at once."

So even if your intention is to restrict calories, it can still be easy to consume a lot of calories in one sittingespecially if you're going for non-nutritious items like fatty foods and processed snacks.

Learn more about the Emotions That Lead to Overeating and Weight Gain.

"If you go long periods of time without eating, your metabolism actually slows down to hold on to energy," Brenda Braslow, RD, MS with MyNetDiary. "It can defeat your efforts to cut back on calorie intake."

Without a high-functioning metabolism, losing weight becomes a lot harder. Instead, focus on these31 Healthy Meals That Boost Your Metabolism for Weight Loss.

Your metabolism is there to burn calories, making it easier to lose weight. But if you only eat once a day, it will slow down in order to hold that "energy" for later use.

"Our body starts to go through a process of metabolic adaptation where your metabolism slows down significantly to match what you are intaking, many times also described as 'starvation mode,'" says Ricci-Lee Hotz, MS, RDN at A Taste of Health and Expert at Testing.com. "Instead of using what your body needs when you eat and getting rid of the extra, it is going to store what you intake as fat to ensure it has fuel that it can use while you are not fueling your body."

Along with slowing metabolism and increased hunger, your body will also start to see a whirlwind of negative side effects if you're not giving it the nutrients it needs.

"The other negative effects can include having your blood sugar drop so you feel weak and shaky, nutrient deficiencies, exhaustion, binge eating at the one time you do eat, weight gain, or if you do keep your calories low at your one meal, heart problems, hair loss, cold intolerance, and more," says Hotz.

"One primary reason I discourage dieters from eating just one meal a day is the lack of nutrient density they are likely consuming," says Trista Best, MPH, RD, LD from Balance One Supplements. "When eating just one meal a day it is more likely that consumers will turn to high calorie, low nutrient foods like pasta and high-fat animal proteins. This is because their glucose has dropped to such a low point that they begin craving carbohydrates and often turn to quick processed options."

Plus, Best points out that if you're filling up on those quick carbohydrates in order to feel full, you aren't giving your body the nutrients it needs.

So what's the solution? It will obviously depend on your body, but many dietitians recommend eating every three or four hours (or at least eating three meals), and following the proper nutrition guidelines to set up a healthy meal. If you're not sure what the proper caloric intake your body needs, here's a calculatoror even talk to a medical professional to find out the right diet for your specific body.

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What Happens to Your Body When You Only Eat Once a Day | Eat This Not That - Eat This, Not That

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"When it comes to weight loss, it's no secret: calories are king! That's because the only way to lose weight is eating less than what you burn (consistently) so your body can be in a 'calorie deficit' and shed weight," says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. "For a true body transformation and continued results on the scale, you do have to focus on eating healthy, nourishing foods in the right portions."

And choosing the right foods can help you achieve your weight loss goals.

"This is because healthy, nourishing foods impact our body, health, and metabolism differently than the calories and nutrients (or lack of nutrients) in less-healthy, 'fun' foods," says Hubert. "As a result, this leads to different results on the scale."

So supplementing your diet with healthy, wholesome foods will set you up for success. Here are 12 of the best, according to dietitians. Read on, and for more on how to eat healthy, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

"Dairy foods contain both protein and fat which can contribute to fullness and satiety. Specifically, there is evidence that the whey protein found in dairy might play a key role in contributing to satiety," says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of The Stirlist. On top of supporting weight loss by helping you feel full, whey protein may also help you slim down by helping you tone up: "Whey protein is known as a 'fast' protein due to its rapid release of amino acids to the muscle." When you support muscle growth, you help to increase your body's metabolism and calorie burn.

For more, check outWhat Happens To Your Body When You Eat Whey Protein Powder.

"Strawberries are rich in flavonols, and research has shown that a diet rich in flavonoids may help contribute to weight maintenance in adulthood. It may also help to refine dietary recommendations for the prevention of obesity," says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

"Healthy fats like the ones found in avocado promote satiety, meaning they can keep you feeling full for longer and suppress your appetite," says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Nevada.

"In addition to healthy fats, avocados contain dietary fiber, which also promotes satiety and keeps a person full for longer and keeps one's blood sugar stable. If you eat a low fiber food, it may result in you becoming hungrier quicker after consuming that food and may cause your blood sugar to rise then quickly fall, also resulting in hunger pains again."

"Many different properties of a variety of teas have been studied and shown to have measurable weight loss effects," says Brenda Braslow, MS, RDN, a registered dietitian with MyNetDiary. "There has been a big research focus on catechins and caffeine in green tea showing a positive effect on metabolism and weight loss. The usual recommendation is to include 2-3 cups of green tea daily to potentially enhance weight loss." For more, read: What Happens To Your Body When You Drink Green Tea for Weight Loss.

"Legumes such as beans, lentils, chickpeas, and dry peas are known as healthful foods due to their fiber content, and have been well researched on their weight management benefits," says Hubert. "In addition to helping you stay full as a healthy carbohydrate source that packs protein and fiber, it has been shown that legumes can have a modest weight-loss effect even when diets are not intended to be calorically restricted, making them a healthful food to include on your weight loss journey to enhance your results."

"It's important to remember that for weight loss to occur, you have to decrease overall calorie intake which can make it difficult to consume all the essential nutrients," says Pankonin. "Not only do eggs contain a variety of vitamins and minerals, but eggs also contain high-quality protein which can contribute to fullness. One large egg contains about 70 calories and 13 essential vitamins and minerals."

"As a traditional component of a Mediterranean Diet, research has shown that consumption of pasta is associated with a lower body mass index, waist circumference a waist-to-hip ratio with a lower prevalence of overweight and obesity," says Gans.

"Walnuts contain anti-inflammatory and heart-healthy fats, dietary fiber, and antioxidants. Walnuts contain the highest amount amongst other nuts of omega-3s, which promote heart health and decrease inflammation in the body," says Ehsani. "One study done on walnuts even found that walnuts activate the brain's region involved in appetite control, which helped study participants resist tempting food. However, more research needs to be done in this area. Walnuts are versatile, can be eaten raw, added to salads, ground up into nut butter, or even used in pesto."

"Increased water intake is correlated with loss of body weight due to two proposed mechanisms-decreased calorie intake and enhanced body fat loss with an increase in metabolism," says Braslow.

"While peanuts are technically a legume, peanuts are often talked about together due to their similar nutritional profiles and fat contents," says Hubert. "While nuts and peanuts can be higher in calories and labeled as bad foods on some diet programs, they are in fact very nourishing and associated with a reduced risk of weight gain and obesity due to their high fiber and protein contents as long as you portion them!"

"Cracking open pistachio shells may slow you down during snack time. The empty shells may be a visual cue that helps snackers eat mindfully," says Gans.

"While yogurt can sometimes get a bad reputation because of processing with added sugars to make it tastier, don't be fooled! Yogurt is an extremely healthful food for your gut health, and also your weight loss goals," says Hubert. "Consistently eating yogurt has been associated with lower BMI (body mass index), lower body weight, smaller waist circumference, and lower body fat. This is due to its high protein content (especially in Greek yogurt that can pack 15 grams per serving) alongside the probiotics yogurts provide that help keep our guts healthy."

And for more, check out these10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians.

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Popular Foods That Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

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For many people, their approach to physical activity and exercise shifted during the pandemic.

From embracing home workouts to navigating how to return to exercise after recovering from COVID-19, the pandemic has reoriented our relationships to physical activity.

Running has been a big part of this. The period of gym closures and shelter-in-place guidelines led people to embrace running as a new part of their routine many for the first time.

In fact, a recent survey from athletic shoe review company RunRepeat suggests were experiencing something of a pandemic-era running boom.

If you were one of the many who took on a new often rigorous physical activity like running during the pandemic, its important to keep your overall health and physical safety in mind.

Experts say its all about being mindful of things like incorporating running organically into your routine, doing stretching and warmup exercises, and picking appropriate footwear to ensure you avoid injury and stay motivated to keep running a regular part of your life beyond the pandemic.

For its survey, RunRepeat reached out to 3,961 current runners to assess how the pandemic affected their running behaviors.

Among the findings, 28.76 percent of current runners said they started the physical activity during the pandemic.

Beyond this, physical health was the key motivator for running: 72 percent of new pandemic-era runners cited health as the main factor for why they took up the activity.

This is up about 18 percent from runners who started before the pandemic.

Running for mental or emotional health was the second-highest motivator, with 54.52 percent of new runners citing that as their motivation, which is actually less than pre-pandemic runners, who were at 64 percent.

During the pandemic, there was this conflict of everything you did centered around your health being at risk. Just going to the grocery store meant I had to be concerned about my health, and doing everything I could to ensure the health of my friends and family do I do this or dont go at all?' said Nick Rizzo, RunRepeats fitness research director, about how concerns about physical health filtered into every aspect of life during the pandemic.

He added this means it shouldnt be so surprising that new runners put physical health as a main motivator, given it was front and foremost in all our minds at all times during the pandemic.

Rizzo said the pandemic provided the perfect opportunity for people to foster a new habit like running.

These new people, theyre just getting started, and this is the first time where gyms are closed, all other options like recreational sports shut down for the most part. All of these opportunities and avenues that people had to choose from were being restricted, Rizzo told Healthline.

As a result, running became an accessible, relatively safe option. Its an activity that can be performed outside alone without being surrounded by a big group of people sweating indoors at a gym, for instance.

Heather Milton, a board certified clinical exercise physiologist at New York University Langones Sports Performance Center in New York City, told Healthline that, anecdotally, she observed many friends and acquaintances embrace running as an outlet for getting out of the house, getting some activity with multiple benefits outside of just improving aerobic capacity.

In general, both Milton and Rizzo explained the pandemic brought running more to the forefront for people who might have shied away from it in the first place.

Adopting a new physical activity like running into your exercise regimen comes with a few guiding principles for staying safe and injury-free.

Milton said she notices new runners tend to go out and start running without fully thinking about safety.

For example, she said a lot of people start running with the kinds of casual sneakers theyve been wearing for 5 years without investing in running sneakers designed specifically for your runs.

She said running shoes give your body the support it needs from the physical impact of running. Shoes built for running offer protection from the impact of our feet hitting the pavement, with our body weight coupled with gravity causing a ripple effect through the rest of the body.

Shoes do help with that, and of course your running form helps as well, Milton added. If it feels your body isnt ready for the impact of running, it means you dont have the core stability and strength in your legs you need your hips, your core muscles, your abs, and the muscles that support your spine which can lead to injury if you increase your running volume quickly.

Trying to embrace running too quickly and too often without being conditioned for it can mean setting yourself up for injury.

Milton explained its important to pay keen attention to how much and often you run. She said to ease into running if youre just starting out, and pay attention to your body if it appears youre adding too much to your plate.

Another big component of running safety is warming up. Milton stressed that you incorporate a dynamic warmup that activates your muscles before going on a run. This is important for experienced and novice runners alike.

If youre seated working from home before your run, make sure you do some hip extension exercises to activate your hip muscles, for instance.

Also, do some simple ankle flexion and extension exercises as well as core exercises before a run. This is important, because you need to use all those muscles when you go for a run.

These only need to be 3 to 5 minutes. Theres research that shows thats all you really need to improve your ability once you start your run, Milton said.

One of the big challenges of incorporating something like running into your regular routine is ensuring you maintain that behavior.

Rizzo, a competitive powerlifter for 7 years, only just started running himself about 6 months ago. He said its important to ease into a new activity and be kind and realistic with yourself and your expectations.

Its normal to feel self-conscious about your form or your bodys gradual adjustment to withstanding the demands of a new activity like running. Its OK to feel uncomfortable. Just gradually add that activity to your regular set of behaviors, he said.

One major finding of RunRepeats survey is the changed perspective of races, from in-person to virtual events during the pandemic. New runners were 115.37 percent more in favor of virtual races than more experienced, pre-pandemic runners.

Rizzo said the reduced pressure of training alone at ones own pace and partaking in virtual activities rather than big in-person events all relates to this idea of self-accountability and personal comfort thats a big appeal for running newcomers.

If youre just starting running, dont expect to complete marathon-level runs every single day of the week. Instead, slow into it and then hit your stride.

Start with easy runs just a couple days a week. Easing into a new behavior and gradually building strength and stamina are ways to ensure it will remain a part of your routine and not just a quick flash in the pan.

Milton said that for new runners, as well as people who have been away from physical activity during the pandemic and are now reintroducing exercise to their routines, moderation is key.

She suggested for those who are cross-training working on different kinds of physical activities in their workout regimen run at least 2 days per week.

Dont try to get all of your miles in one day that can be detrimental to your health and increase injury risk, she said.

By spacing out your runs, youll start to find a routine, which is especially important for people who had more leniency in their schedule over the past year and are now looking to impose a greater sense of structure.

Again, if you want this to be a sustainable practice in your regular life, impose a routine and make sure its manageable, and follow training best practices to maintain your health and avoid injury.

A new survey from RunRepeat suggests something of a pandemic-era running boom, with people adopting running as a form of exercise as gyms shut down and shelter-in-place mandates went in effect due to COVID-19.

If youre one of these new runners, exercise specialists stress you emphasize safety first.

Wear shoes designed specifically for running not those old, casual sneakers and embrace practices like short, muscle-activating warmup exercises before each run.

If you start a new behavior, it can be hard to maintain it as part of your routine. Its recommended that you ease into running. Dont jump into marathon-level runs every day. Instead, gradually run a few times each week for shorter durations until you build stamina.

Read more from the original source:
Begin Running During the Pandemic? How to Stay Motivated, Avoid Injury - Healthline

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As if you needed a reason to eat more healthy foods like chickpeas, what if we told you that they play a key role in driving weight loss?

Sydney Lappe, MS, RDN, registered dietitian at bistroMD, says chickpeas pack many important vitamins and minerals, including B vitamins, iron, phosphorus, and magnesium. Versatile and easy to munch on, you can include this legume in an appetizer or as a focal part of your meal.

Below, Lappe and Sydney Greene, MS, RD, and member of our Eat This, Not That Medical Expert Board share all of the ways that chickpeas can help keep you full while also helping you lose weight in a healthy and sustainable way. After, be sure to read up on our list of The 7 Healthiest Foods to Eat Right Now.

As Greene notes, "one serving of chickpeas contains roughly 10 grams of blood sugar-regulating and hunger suppressing fiber, which is a critical nutrient in weight management."

More specifically, chickpeas contain soluble fiber, which contributes to healthy gut bacteria and may also help with weight maintenance, according to Lappe.

"While the connection is not entirely clear, some evidence shows people with a diverse gut microbiome have a lower risk of developing cravings and belly fat," she says.

Here are 5 Major Side Effects Of Not Getting Enough Fiber, Says Science.

Chickpeas offer a great source of protein, and eating a sufficient amount of this macronutrient is key to achieving weight loss, Lappe says.

"Protein helps regulate hunger and related hormones, leading to greater satiety and curbing cravings while also supporting lean muscle and an efficient metabolism," she adds.

Lappe also emphasizes that protein has a higher "thermic effect" compared to carbs and fat, meaning the body burns more calories digesting protein than it does with these other two macronutrients.

It's possible that eating plant-based protein found in foods like chickpeas, quinoa, and soybeans for lunch may help prevent midday snack cravings and keep you full until dinner.

"Some studies show beans and legumes rich in plant-based protein promote greater satiety compared to animal proteins like pork and veal," Lappe says.

After eating crackers or carrots with hummus, you may notice that you feel quite satisfied in spite of the fact that it's a low-calorie snack. Aside from the satiating effects that come from both the protein and the fiber content, chickpeas also contain amylose, a resistant starch that the body digests slowly. This can especially help people with diabetes lose weight because the starch works to prevent sudden spikes in blood sugar levels, Lappe says.

If you're just eating a bowl of leafy greens for lunch, chances are you're going to be hungry within two hours of eating. Since chickpeas offer protein and fiber, they add bulk to your meal without costing you a bunch of calories.

"High-fiber foods are shown to improve lipid levels and offer a feeling of being full while simultaneously delaying the digestion process," Lappe says.

Bottom line, this legume is not only friendly for your budget, but it can also be included in an array of dishesfrom stews to rice dishes.

"Including chickpeas in a balanced diet can help manage weight, control blood sugars, improve blood lipids, among the many benefits," Lappe adds.

For more, be sure to check outWhat Happens To Your Body When You Eat Chickpeas.

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Drinking water is very important for many bodily processes. These include transporting nutrients to cells, regulating the bodys temperature, and lubricating the joints.

If a person replaces their usual morning drink with water, it could provide them with several associated health benefits of increased water consumption.

This article explores what these benefits may be and how much scientific evidence there is for each one.

It will also discuss different ways to flavor water and if there are any risks to drinking water.

Some people believe that drinking water in the morning can aid in weight loss.

For example, a 2019 study found that higher fluid intake had links with improved body composition in young adults.

An older study from 2010 found that middle-aged and older adults lost more weight when they drank 500 milliliters (ml) of water before each meal over 12 weeks.

Researchers partly attributed this weight loss to the decrease in energy intake from meals among the participants who drank water. This means they ate less food than individuals who did not partake in water before meals.

Thermogenesis is the production of heat. When a person drinks cold water, thermogenesis occurs to warm up the water entering the body, which burns calories.

An older study from 2013 involved the water intake of 50 girls, with a body mass index of 25 to 29.9, along with a nutritious diet. It found that their body weight had decreased after they increased their water intake to 500 ml, three times a day, for 8 weeks. Participants drank the water before breakfast, lunch, and dinner.

Researchers attributed the weight loss to water-induced thermogenesis.

However, these studies cannot definitively claim that only the water intake led to the weight loss.

Additionally, the results do not necessarily mean that drinking water specifically in the morning offers weight loss effects.

Learn 9 scientific ways to lose weight here.

Water can have an impact on cognition and mental performance even minor dehydration can have adverse effects on cognition, according to a 2016 study.

A 2019 review looked at the effect of hydration on cognitive performance. It found that there was a trend of improved mental performance in hydrated study participants. However, the researchers noted that the results were not statistically significant.

Additionally, participants in the study drank water throughout the day. This may suggest that hydration throughout the day may be necessary for better mental performance rather than just drinking water in the morning.

Another 2019 study on male college students found that dehydration had negative effects on short-term memory and attention. Short-term memory and attention improved once the participants rehydrated again.

Therefore, if a person wishes to increase their mental performance, specifically in the morning, drinking water may help.

Learn the 12 best brain foods here.

Drinking water may also have positive effects on a persons mood.

A 2014 study found that people who usually drank low volumes of water had better moods when they increased their water intake.

The same research found that when individuals who normally drank high volumes of water decreased their water intake, they experienced more thirst, decreased contentedness, and a reduction in calmness and positive emotions.

A 2019 study also found that dehydration negatively affected mood, while rehydration improved mood and fatigue symptoms.

With this in mind, a person may wish to drink water throughout the whole day to experience prolonged positive effects on their mood.

Learn 8 foods that can help boost serotonin here.

Some people believe that an increase in fluid intake can improve the appearance and health of the skin.

The skin contains about 30% water, which helps the skin remain plump, improving its elasticity and resilience.

An older study from 2015 found that increased water intake may have a positive effect on skin physiology it appeared more hydrated, especially in participants who usually drank less water.

A 2018 review found that increasing water intake may improve the hydration of the outer layer of the skin. However, the researchers noted that it was unclear whether this would benefit older adults.

However, even adequate skin hydration may not be sufficient to prevent wrinkles or offset the effects of the sun, genetics, or the environment.

Drinking water throughout the day may therefore help a person hydrate their skin, but they may not notice significant changes in its appearance.

Learn about dehydrated skin here.

Adequate water intake is also important in many body functions.

Learn how much water a person should drink each day.

Some potential risks of drinking water in the morning may involve:

Drinking water in the morning may offer some health benefits, especially if a person switches out an alternative morning drink for water.

However, many of the benefits of drinking water are not limited to just drinking it in the morning. It is essential that an individual stays hydrated throughout the day to ensure regular bodily function and minimize dehydration.

Flavored water options may be beneficial for people who may find it challenging to increase their water intake. The additional ingredients may also provide added health benefits with regular consumption.

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5 benefits of drinking water in the morning - Medical News Today

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Why is it that some people can simply look at a salad and lose weight while others are stuck in a constant uphill battle?

Food and the human body is a complicated pairing, and there is no simple one-size-fits-all solution for a lifestyle hack. There are, however, several findings in recent studies which might explain why some people find it harder to lose weight than others.

And it turns out, gut bacteria in particular has a role to play in fat storage, making the traditional idea of eating less and exercising more a lot trickier for some.

On top of that, it seems some bodies are better at burning calories than others. The metabolic rate, which is the number of calories required to keep your body functioning at rest, is a process that works even when youre sleeping, and the energy your body doesnt use is stored as fat. So, the slower your metabolic rate, the fewer calories burned. The fewer calories burned, the more fat is stored.

READ MORE:* This scientist says nearly everything you know about food is wrong* Study of 200 countries highlight Kiwi kids among the unhealthiest in the world* There's more to weight-loss than calorie control * The real reason why you don't lose weight on the same diet as your friend

Men have more skeletal muscle mass than women and therefore a higher metabolic rate. Its understood that metabolism is partly genetic and yes, experts believe it does slow constantly from your early adult years onwards, due to inactivity and the size and metabolic function of our muscles.

Our bodies can react to the same foods in different ways, too. AUT Professor Emeritus Elaine Rush, an all-round nutrition expert, says we all have unique responses to food, based on how it is being metabolised.

The actual energy it takes to digest food, she explains, is called thermogenesis.

When food is consumed, energy is required to break it down into smaller bits and molecules chewing, swallowing, peristalsis, churning in the gut, producing digestive juices, enzymes and emulsifiers to get it small enough to pass into the blood stream and lymphatics.

She adds that overall thermogenesis accounts for about 10 per cent of total energy expenditure.

So if you consume 2000 kilo calories per day, youd spend around 200 kilo calories just to digest food. Some evidence suggests that obese humans might have defective diet-induced thermogenesis. Theres also a lot of interest in foods that might enhance this process and protein is a key one, said to play a key role by keeping you satisfied for longer.

Rush says another reason why only some people gain weight after consuming food with too many calories can depend on their microbiome and fibre intake. Made up of trillions of bacteria living in the gut, the microbiome plays an important role in human health and disease by producing a range of chemicals, hormones and vitamins.

Studies suggest that the hidden figures have a role to play in obesity, by influencing the bodys ability to extract and store calories.

Genes are often considered to predispose people to obesity, in tow with the amount of physical activity performed, types of foods eaten and what is available. Rush says that genetics can play some part in determining the diversity of the microbiome, but its not the end of the story.

A 2017 study investigating the association between gut microbiome and weight gain in twin females found that the environment has more influence than genetics and that microbiome diversity is negatively associated with long-term weight gain. The research also found the microbiome diversity was positively tied in with fibre intake.

Rush says diet "especially fibre, has a huge influence on microbiome.

Its a fermenter down there, its breaking the fibre down. We used to think fibre was an inert part of our diet and nothing much happened in the large bowel, but weve known for at least ten years that we get energy from fibre.

Other influences determining the diversity and stability of the microbiome can include age, stress, medication and even your birthing process. The understanding is that you can make choices to increase the diversity of your microbiome. We should also be cutting back on calories and avoiding processed foods.

STUFF

More than 20,000 people took part in Stuff's NowNext survey. Here's what we learned.

You are what you eat and your microbiome is too. Its cells number one-to-one for our cells so you cant ignore it, theres trillions of them there. It depends what you feed it, so its a bit like farming, youre not feeding yourself.

So is it impossible for some people to lose weight? Rush says that rather than focus on weight, it is better to focus on function.

Loss of weight is not the goal. It is the ability to live the best life possible which means to have good physical function. Focus on function and wellbeing. You can be malnourished at any size and I believe that most New Zealanders do have some degree of malnourishment because were certainly not eating our 5+ a day and now thats gone up to 7+ a day.

Dont try for a goal weight, but try for overall healthiness, including good nights sleep, balanced food, physical activity, enjoying society and lowering stress. she adds.

Individual diets could certainly be one solution, but the luxury of personalised nutrition is not accessible to everyone, which is another part of the problem.

One 2018 study looking at glucose response found varying blood sugar levels in participants that ate identical meals. So the effect that one food has for one person might be different for someone else a carrot doesnt necessarily digest like a carrot for everyone.

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Why some people find it harder to lose weight than others - Stuff.co.nz

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DEAR DR. ROACH: Over the past year of pandemic lockdown, I have worked hard at reducing calories to lose weight and increasing my exercise on an elliptical trainer. I am 5 feet, 7 inches tall and age 70. I went from 202 pounds to 149.3. My weight goal is 145. My waistline is 25.5 inches. I have achieved a size 14 in clothing, which is what I wore in 2002. According to my digital scale, my BMI is now 23.4, and according to the BMI chart, I am now in the good healthy weight range.

Also, in May 2019 I had total knee replacement surgery and believe that reducing my weight would be beneficial to my hips, knees, ankles and feet. Because of my continued physical therapy exercise, as well as losing the extra pounds, I feel steadier on my feet than I have felt in years.

I recently read that older adults have a [BMI] of between 25 and 27, not under 25, or they run the risk of osteoporosis. My last bone density scan showed that I had significant improvement of my bone density, and I would think that with all this walking on the elliptical trainer (30-60 minutes daily), it will prove to be at least as good. In addition, I do some exercises with small hand weights. I have no reason to think I am amongst the 24% of older women who have osteoporosis of the spine, etc.

Should I be content with a weight of 149? Should I gain back some fat? P.R.

ANSWER: I think healthy diet and regular exercise are much more important than the weight or BMI, at least for people who are not very obese. It is true that carrying some extra weight protects to some extent against osteoporosis, and very thin women are at higher risk. However, I am so impressed with your activity and accomplishments over the past year that I would recommend you continue your exercise and let your weight stay where it is. You should continue to get bone density scans as recommended, but you are quite right that regular weight-bearing exercise is particularly good at maintaining bone health, along with a diet including adequate calcium and ensuring good vitamin D if you are at risk for low vitamin D.

DEAR DR. ROACH: I am a 58-year-old male. I had COVID and was given monoclonal antibody treatment as an outpatient two months ago. I recovered from COVID with mild to moderate symptoms. How do I determine if I am protected from getting COVID again? Id like to know if I should get a vaccine and if so when I should get it. J.D.

ANSWER: Even people who have had COVID-19 may get the disease again, so they do benefit from the vaccine. However, because of the monoclonal antibody you got, it is recommended you wait 90 days from the monoclonal antibody treatment to vaccine administration. You should be able to take the vaccine in about another month.

There is some partial immunity that comes from getting the disease, and you are at low risk for 90 days after infection. It appears that the vaccine adds benefit, and I would recommend the vaccine.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

Dr. Keith Roach is a syndicated columnist.

Read more:
Will weight loss have an effect on bone density? - Clinton Herald

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DEAR DR. ROACH: Over the past year of pandemic lockdown, I have worked hard at reducing calories to lose weight and increasing my exercise on an elliptical trainer. I am 5 feet, 7 inches tall and age 70. I went from 202 pounds to 149.3. My weight goal is 145. My waistline is 25.5 inches. I have achieved a size 14 in clothing, which is what I wore in 2002. According to my digital scale, my BMI is now 23.4, and according to the BMI chart, I am now in the good healthy weight range.

Also, in May 2019 I had total knee replacement surgery and believe that reducing my weight would be beneficial to my hips, knees, ankles and feet. Because of my continued physical therapy exercise, as well as losing the extra pounds, I feel steadier on my feet than I have felt in years.

I recently read that older adults have a [BMI] of between 25 and 27, not under 25, or they run the risk of osteoporosis. My last bone density scan showed that I had significant improvement of my bone density, and I would think that with all this walking on the elliptical trainer (30-60 minutes daily), it will prove to be at least as good. In addition, I do some exercises with small hand weights. I have no reason to think I am amongst the 24% of older women who have osteoporosis of the spine, etc.

Should I be content with a weight of 149? Should I gain back some fat? P.R.

ANSWER: I think healthy diet and regular exercise are much more important than the weight or BMI, at least for people who are not very obese. It is true that carrying some extra weight protects to some extent against osteoporosis, and very thin women are at higher risk. However, I am so impressed with your activity and accomplishments over the past year that I would recommend you continue your exercise and let your weight stay where it is. You should continue to get bone density scans as recommended, but you are quite right that regular weight-bearing exercise is particularly good at maintaining bone health, along with a diet including adequate calcium and ensuring good vitamin D if you are at risk for low vitamin D.

DEAR DR. ROACH: I am a 58-year-old male. I had COVID and was given monoclonal antibody treatment as an outpatient two months ago. I recovered from COVID with mild to moderate symptoms. How do I determine if I am protected from getting COVID again? Id like to know if I should get a vaccine and if so when I should get it. J.D.

ANSWER: Even people who have had COVID-19 may get the disease again, so they do benefit from the vaccine. However, because of the monoclonal antibody you got, it is recommended you wait 90 days from the monoclonal antibody treatment to vaccine administration. You should be able to take the vaccine in about another month.

There is some partial immunity that comes from getting the disease, and you are at low risk for 90 days after infection. It appears that the vaccine adds benefit, and I would recommend the vaccine.

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To your good health: Will weight loss have an effect on bone density? - Lock Haven Express

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Regaining weight is not dependent on willpower, but biology, according to a top Australian obesity doctor and researcher.

Dr. Nick Fuller told Insider that the extreme way most people dietmakes bodies more inclined to return to their starting weight afterwards.

"Dieting and weight loss is seen as a huge stress on the body, and the body works to eliminate that stress by shutting down and resultingly, ensuring you climb back to your starting weight," he said.

When we try to lose weight, our bodies resist and a number of physiological changes occur, Fuller said. For example, our thyroid shuts down, metabolism slows, and our appetite hormones tell us to eat more.

This biological response stems from our hunter-gatherer ancestors whose bodies adapted to periods of deprivation when food was scarce and held on to fat, which is known as metabolic adaptation.

A person's starting weight can be thought of as their set point weight, which is the weight you remember being for a long period of time in your adult life, according to Fuller, who is based at the University of Sydney.

Evidence suggests that each person's set point is a range, and some people's set point weight will naturally be higher than others.

According to Carol Harrison, Senior Exercise Physiologist at The University of Texas MD Anderson Cancer Center, the body will defend itself to stay within a few pounds.

"The set point is established over a long period of time. It's a very complex thing, but it appears that it is your body's attempt to regulate itself, and that attempt results in a certain weight," Harrison said.

If you're trying to lose weight but feel hopeless about your set point, you don't have to give up you can change it with slow dieting, Fuller said.

His weight loss philosophy, Interval Weight Loss, entails alternating between a month of weight loss (aiming to lose 2kg or 4.4lbs) and a month of maintenance, meaning a person would lose 12kg or 26.5lbs over a year.

A post shared by INTERVAL WEIGHT LOSS (@intervalweightloss)

The weight loss months involve eating five times a day, one "treat food" (such as cake) and one meal out each week, 30 minutes of exercise (of varying intensities) six days a week, sleeping 6-8 hours a night, and three TV-free days a week (with no more than two hours of TV on the other four days).

The maintenance months are largely similar except with two meals out and two "treat foods" each week, one fewer workout (which can be lower intensity), and one more day of TV.

Losing weight in four-week cycles means your body doesn't fight itself and regain doesn't occur, Fuller said.

"The weight maintenance months allow your body the rest it needs and prevents the physiological responses that come with diets and weight loss programs," he said.

Once you get to your goal weight, you stick to the maintenance guidelines forever.

Fuller maintains that no conventional diet regime addresses a person's set point which is why people regain afterwards, but this may not be wholly true.

According to MD Anderson Senior Exercise Physiologist Carol Harrison, there are two key factors to bear in mind when dieting if you want to change your set point: losing weight slowly so your body can adjust, as Fuller recommends, but also getting support from a dietitian or therapist along your journey so you can be aware of your cravings and how your body is reacting.

Simply eating less and moving more, without taking your time and also working on your mindset, will not lead to lasting weight loss, Harrison said.

But more drastic weight loss methods may lower weight set point.

Although only limited research exists, there is evidence (such as this 2016 study on rodents by Louisiana State University) to suggest that weight loss surgery, such as a gastric bypass, can change a person's weight set point.

According to board-certified, fellowship-trained bariatric surgeon Dr. David Oliak, weight loss surgery doesn't lead to the same natural resistance that comes with dieting, such as increased hunger and decreased metabolism.

And Fuller agrees: " Bariatric surgery can alter the appetite wiring system and prevent the increase in appetite that comes with dieting because the anatomy of the gut is altered, which, for example, then reduces the amount of ghrelin produced by the stomach (ghrelin tells us to eat more)."

Dr. Spencer Nadolsky, an obesity specialist, said the notion that bariatric surgery lowers or resets a person's set point is still a hypothesis.

"One may not see the metabolic adaptations seen in just diet and exercise as you see with surgery," he told Insider.

"However, the biggest physiological driver to weight regain is appetite, which bariatric surgery deals with. Whether it actually resets one's set point or not, it's a very powerful tool that combats that appetite driver."

Fuller's Interval Weight Loss plan is a long game approach, and he believes weight loss should not be considered successful until a person has kept it off for five years.

The trouble is that people want big results fast.

"We have been doing the same thing for decades and all it has done is contribute to the very problem it proclaims to solve dieting has accelerated the obesity epidemic," Fuller said. "If dieting worked we wouldn't see people signing up to the same diets and same weight loss programs repeatedly every year."

Fuller believes the issue with conventional dieting is that it doesn't address set point, and he said many diets are unsustainable and can also cause both mental and physical damage.

"People need to be educated on why they are failing on their weight loss attempts from people who know what they are talking about and what they can do to restore control of their health and weight," Fuller said.

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Your body is wired to regain weight, there may be ways to change that - Insider

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