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Yes, you should eat snacks. Despite popular dieting beliefs, eating a snack can be a great way to enhance your overall health goals and help you maintain or even lose weight. How is that possible? By treating your snack like a small meal rather than mindlessly snacking on a bowl of chips, you'll get more satisfaction from your snack that will keep you feeling full until your next main meal.

"Snacks are an important part of a healthy, varied diet," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "Firstly, they help bridge the gap between meals and allow individuals to not go too long without eating, which can help with energy levels, balancing blood sugar, cravings, and prevent overeating at meals. Snacks are also a great opportunity to add in extra nutrients that may be lacking in meals."

It's all about choosing the right type of snack to enjoy. Ensuring that your snack contains the main elements of a meal that help you feeling fullprotein, fiber, and fatyour body will feel nourished and satisfied, and you won't feel the need to reach for the chip bag while you're cooking dinner.

We spoke with a few registered dietitians to determine some healthy snack foods to stock up on for moments when you're starting to feel hungry. Here are the snacks they recommendand for even more meal ideas, be sure to check out our list of 100 Easiest Recipes You Can Make.

"Low sugar, high protein yogurt with a drizzle of honey makes for a good snack because of the protein and beneficial probiotics found in the yogurt," says Maggie Michalczyk, RDN from Once Upon a Pumpkin. "The protein will help you feel fuller for longer and the probiotics are beneficial bacteria that our gut needs for optimal health. I recommend topping your yogurt with honey for an even more gut-friendly and delicious snack because honey may function as prebiotics, which is essentially food for the good bacteria (aka probiotics in the gut)."

Speaking of the gut, here's The Best Way to Eat for Your Microbiome and Improve Gut Health.

"Fruit contains fiber plus beneficial vitamins, minerals, and antioxidants," Michalczyk says. "Pairing it with unsweetened nut butter can help make this snack more satiating thanks to the healthy fat and protein in the nut butter. Most fruits and nut butter can be very portable, which is great for taking on the go. My favorite combinations include blueberries and almond butter or banana and peanut butter."

RELATED: Peanut Butter vs Almond Butter: What is Healthier For You?

"In terms of snacks, I like those with heart-healthy fat, protein, and fiber. Trail mix is one of my favorites," Jinan Banna, PhD, RDsays. "I often feel like something sweet as a snack, but I choose sweet snacks with fiber and other nutrients to keep me full."

Make it yourself with ourQuick and Easy Macadamia Nut and Pepita Trail Mix Recipe!

"Hummus is the perfect snack, as it contains protein and fiber as well as vitamins and minerals. There are so many ways I enjoy it," Lisa Young, PhD, RDN says. "I love hummus and whole-grain crackers, or hummus and red peppers or carrots, and roasted chickpeas."

Not a fan of hummus? Roasted chickpeas could be the answer!

"Chickpeas are a good source of plant-based protein and fibertwo things important for satiety," Michalczyk says. "Roasting gives them a nice crunch, and you can season them with nearly any combination of spice for a good flavor. Another plus is that chickpeas are very budget-friendly and available at nearly every grocery store. Drain and dry the chickpeas well before roasting at 400 degrees for 25 minutes with avocado oil and spice of your choice."

"[A] chia pudding snack has less than 200 calories," says Shannon Henry, RD from EZCare Clinic. "Chia seeds are full of fiber and can be added in all types of diets as well, as they are high in antioxidants that help to reduce inflammation and improve heart health."

Prep a few jars of chia pudding by using our Customizable Overnight Chia Pudding. Top with nuts and fruit to give it some extra flavor!

"Nuts and seeds are full of healthy fats and fiber that help keep you full for longer," Young says. "Adding nuts and seeds to your diet is a great way to boost your intake of heart-healthy omega-3 fatty acids (walnuts, flax seeds) that can benefit the heart, brain, and skin. They also contain the antioxidant vitamin E."

"Energy bites make the perfect grab-and-go snack," says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "I love how they provide a healthy balance of fiber and plant-based protein to provide long-lasting energy. Skip the store-bought stuff and make your own customizable bites. Add rolled oats alongside nut butter and add-ins of your choice like mini chocolate chips, raisins, or coconut flakes."

"Dark chocolate is a great option for [a] snack," Henry says. "It contains flavanols compounds that can reduce blood pressure and prevent heart diseases."

While dark chocolate can be a delicious (and nutritious) treat to have, without other elements to your snack, it won't feel as filling. You can easily turn this sweet treat into a snack by pairing it with something else, such as these Dark Chocolate Dipped Bananas or Dark Chocolate-Covered Almond Clusters.

"The key to a good snack is having a high fiber carbohydrate and protein to give you energy and help keep your blood sugar steady," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "Some of the best snack examples are cheese and whole-grain crackers, Greek yogurt and fruit, and peanut butter on whole-grain bread. All are satisfying, blood sugar-stabilizing, and nourishing. If you are looking for an all-in snack on the go, go with almonds or pistachios. High in fiber and protein, they are a snack in one."

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Healthy Snack Foods Dietitians Say You Should Be Eating | Eat This Not That - Eat This, Not That

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13/05/2021

As an award-winning fitness professional, who was voted Best Female Personal Trainer in 2018 and Best Online Coach 2020 by Pro Fit Awards, Aimee has been able to take that expertise and make it work for her latest venture.

She created her own targeted fitness and weight loss programme 8 Week With Aimee in January 2019 and found that the closure of traditional fitness venues really increased demand for alternative regimes, and so she was able to use her five years of experience to really grow her brand and business online. Since then, this industrious 29-year-old has enjoyed great success, which to her means seeing the life-changing results achieved by those taking part.

Aimee, from South Liverpool, has already helped thousands of women improve their lifestyles and is keen to stress that her two-month regime is not just based around reducing body fat and increasing fitness levels. In fact, it has its own self-love message to educate and empower women to become the best versions of themselves through the best nutrition, achievable exercise goals and a positive mindset around not just body acceptance, but one which can reap benefits in all areas of her clients lives, too.

8 Weeks With Aimee has been a huge success as women have found that working out from home as well as in the gym, or outdoors, fits in with their busy schedules, and that having the support, advice and content created by Aimee is a truly integrative experience. The online programme has even meant Aimee has now built a studio in her garden at home so she can film, blog and run all her classes daily.

However, at a time when young women do feel under increasing pressure to only concentrate on their outward appearance, Aimee has been keen to ensure that clients get the best results, in terms of their overall well-being, when they feel part of a group, are supported by Aimee and her team, and by each other.

8 Weeks With Aimee provides a safe, exclusive space in their closed Facebook group for women of all ages taking part to connect, talk, share experiences and offer encouragement. As well as the online content of the programme, Aimee offers online group interaction and in-person activities, which will hopefully flourish as restrictions ease.

The past eighteen months have really given me a chance to consolidate my skills and launch something which I am really proud of, because I applaud everyone who has taken part and given the programme their all.

Personally, I was so keen to leave behind fad diets, and limiting self-beliefs and wanted my 8 Week challenge to be all-encompassing for women, so that they could not only set and achieve goals in terms of fitness and nutrition, but also to improve confidence and enjoy additional benefits such as improved sleep, and reduced anxiety. During Mental Health Awareness Week it is so important to discuss how valuable not just activity, but being a part of a group effort, really boosts our mood levels.

I have now created a team, including fitness pros, and an experienced chef, to join me as my business expands. We feel so much joy when we see the journeys of everyone who joins us as they come to life, through their own progress images and words they send back to us.

Aimees next challenge sign-up is being launched on 17th May 2021 at 7pm, and as 400 happy clients completed the last programme, Aimee and her team are looking forward to welcoming a new intake of clients who want to commit to getting fit, eating nutritious meals and also becoming part of a supportive, uplifting community, making not only life changes but also new friends who will remain when their own, individual 8 weeks is up.

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This Liverpool PT has helped thousands of people lose weight through her online business - The Guide Liverpool

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If there is one holy grail secret to keeping your body healthy, its drinking plenty of water. The U.S. Geological Survey notes that water makes up as much as 60 percent of our bodies, and it's responsible for everything from flushing out body waste to regulating body temperature.

Our bodies are very dependent upon water, as all cells, body compartments, and bodily fluids (for example blood) within the human body contain water to some degree, explains Albert Do, MD, MPH, a gastroenterologist and the clinical director of the fatty liver program at Yale Medicine in New Haven, Connecticut. He adds that our kidneys are good at managing the amount of water within our bodies; they make more urine in states of excess water intake, and they reduce urine production during periods of reduced water intake. But the body is more sensitive to states of water deprivation, and is generally not able to survive more than a week without water.

In addition to keeping you alive by helping your bodily systems function (which is obviously the biggest perk of staying hydrated!), water can also help you achieve a healthy weight. But its not as simple as water in, weight off. Heres what you need to know about how water may help with weight loss or maintenance.

RELATED: The Weight Loss Tips That Actually Work

There is some scientific evidence supporting water as a tool for weight loss via a number of mechanisms. Dr. Do emphasizes that it is not clear that drinking water directly leads to weight loss, saying the two may be indirectly related.

Cynthia Sass, MPH, RDN, a board-certified specialist in sports dietetics based in Los Angeles, points out that water is just one piece of the weight loss puzzle, and she doesnt recommend counting on it as a sole weight loss solution. However, water is needed for every process in the body including healthy circulation, digestion, and waste elimination so drinking enough water benefits health in other ways, she explains.

One small study, published October 2018 in Clinical Nutrition Research, found that drinking water before meals helped naturally reduce calorie intake, which may in turn support healthy weight management. When subjects drank one and a quarter cups of water prior to a meal, they ate less compared with the groups who drank the same amount after a meal or drank nothing at all. This study involved only 15 participants, all of whom were between ages 20 and 30, so larger, more diverse studies are needed.

In other words, drinking water before eating or with food may lead to reduction of food consumed and thus lead to weight loss, Do explains. Drinking water in the hour before eating a meal may allow time for hormonal signals of satiety to take effect and lead to less hunger at the time of eating.

He also notes that increasing fiber intake before meals, or opting for multiple, smaller snacks throughout the day (rather than three larger meals) may have a similar effect.

A review of studies from June 2016, published in Frontiers in Nutrition, concluded that increasing water intake not only promoted weight loss via decreased feeding, but also helped speed metabolism by increased lipolysis (the breakdown of fats and other lipids by hydrolysis to release fatty acids).

Research shows that water can help rev metabolism, and while the effect may be slight, it can snowball to create a greater impact over time, adds Sass.

RELATED: 7 Health Benefits of Water Backed by Scientific Research

Do says there is no specific amount of water thats recommended for weight loss, because the relationship between the two hasnt been scientifically proven. But to maintain hydration balance, he suggests following recommendations from the National Academies of Sciences, Engineering, and Medicine: 15.5 cups (3.7 liters or 124 ounces) for men and 11.5 cups (2.7 liters or 92 ounces) for women. This includes water and fluids from food, he says.

As for when you should drink water to maximize weight loss, prior to meals may help decrease your appetite and prevent overeating. And, because water can help with digestion, consider drinking some after a meal. In general, though, Sass recommends spreading your water intake throughout the day.

Additionally, some drinks contain chemicals such as caffeine which stimulate urine production, Do notes. In other words, they have an opposite, dehydrating effect. While you dont need to switch to decaf for hydration purposes, he suggests trying to recognize when additional water intake should be considered for example, in cases when you are exposed to hot weather or physical exertion and make sure to rehydrate in response.

RELATED: The Best Times to Drink Water

As with other healthy lifestyle behaviors, incorporating water breaks into your daily routine can help you stick to the practice, suggests Do. This could mean linking water intake to current habits (for example, drinking a cup of water after brushing teeth in the evening) or setting up reminders to do so.

Another approach may be to add water-containing foods to your diet. TheMayo Clinic points out that many fruits and vegetables have a high water content, and highlights watermelon and spinach as two foods that are nearly 100 percent water.

Sass suggests keeping a water bottle with you, and setting reminders on your device to prompt yourself to drink. You can also enlist the help of a smart water bottle, like HidrateSpark, which calculates how much water you need to drink and keeps track of your consumption.

Finally, Sass suggests motivating yourself to drink water by infusing it with flavor. If youre not a fan of plain water, spruce it up with healthful add-ins, like lemon or lime, fresh mint, sliced cucumber, fresh ginger, or slightly mashed bits of seasonal fruit, she suggests.

RELATED: These Genius Hacks Can Help You Drink More Water

Water weight is the fluid weight your body hangs onto, explains Sass. And if youve ever started a diet and noticed the numbers on the scale dropping almost immediately, thats likely due to the loss of water weight. Do adds that body weight from water can vary from day to day and depends on ones current hydration status, dietary habits besides water, geographic location including weather and altitude, and other factors.

Water weight is often due to a higher than usual intake of sodium, because excess sodium triggers fluid retention, Sass continues. Water weight can also be retained due to hormonal shifts, she adds. If the water weight is due to excess sodium, ironically, the best way to lose it is to drink more water, and up your intake of potassium, which triggers the release of excess sodium and fluid, she explains. Potassium-rich foods include potatoes and sweet potatoes, bananas, avocados, and leafy greens like spinach, per the Cleveland Clinic.

From a health perspective, water weight is not harmful in fact, its natural for the body to hold some water weight. Rather, weight from fatty tissue (also known adipose tissue or fat mass) is of concern for health. Total body weight is a substitute measure for fat mass weight as the latter is difficult to directly measure, he continues. Fat mass quantity directly causes metabolic health issues such as elevated cholesterol, insulin resistance and diabetes, cardiovascular and fatty liver diseases.

RELATED: The Truth About Hydration: 5 Myths and 5 Facts

Water-rich foods which include watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, and even yogurt and cottage cheese can provide about 20 percent of your total fluid intake, says Sass. Yet it can be hard to calculate water intake from food sources. There is water in all foods [to various extents], so it can be difficult to measure exactly how much water one is drinking on a day-to-day basis, Do says.

If you are trying to lose weight, you should also take into consideration the nutritional content of each food including calories, carbs, and grams of protein and how they will impact your overall diet.

Water fasting is a type of fasting that involves consuming only water. Sass doesnt endorse the practice, especially not on your own, without full medical supervision. (There are certain circumstances in which your physician might recommend temporarily fasting prior to a medical procedure, like a colonoscopy, or for blood tests.)

Keep in mind that temporary weight loss may result from most liquid-based fasts and cleanses, including water fasting. But there is little to no scientific evidence of long-term weight loss on this type of eating plan. And, while temporary weight loss may be the only potential pro to doing a water fast, the con list is very long. Among thepotential health consequences? Kidney damage, nutritional deficiencies, fainting, brain fog, fatigue, and, in women, hormone level alterations, Do says.

Water is a crucial component to our overall health after all, we literally need it to survive. But while drinking water can help you achieve your weight loss goals indirectly by reducing your caloric intake or speeding up metabolism, you cant simply drink your way to a lower number on the scale.

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Does Drinking Water Lead to Weight Loss? - Everyday Health

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BOSTON A drink advertised to detox your body, improve your mood and lose weight is the subject of a classaction lawsuit now. Several women say after drinking the tea they were fired from their jobs for failing a drug test.

Tina Hills said she started drinking TLCs raspberry lemonade iaso tea for weight loss. Total Life Changes is a company that sells various vitamins and supplements for weight loss, hair and skin care and increased energy.

The label says 0.0 THC, so I thought for sure that it was fine Hills said.

Hills said she even became an official distributor of the tea and encouraged her employees to try it. But after a round of random drug testing for her and other workers, Hills said she learned she had failed and was fired from her job as an airport regional manager in Syracuse, New York.

She said she lost the federal clearance needed to work in the airline industry too. Hills said she called Total Life Changes.

TLC told me that long-term use of the tea could possibly result in a positive testing. I explained to them, you know, it is a little late to find this out now. Had I known this in the beginning, I would have never risked drinking this tea Hills said.

Women across the country have reported drinking the companys raspberry lemonade iaso tea and failing drug tests by testing positive for THC, the chemical found in marijuana that makes you high.

I was clueless, devastated, and I was like, are you sure you have the right person? said Belinda Granger, a nurse in Florida.

Granger said she started drinking the TLC raspberry lemonade iaso tea on her weight loss journey in January 2020. But last October when she applied for a new nursing job, Granger said she was shocked to learn she failed the required drug test.

I want to see that tea taken off the market said Pam Johnson.

>>>MORE: Kids in mental health crisis: Families speak to Boston 25 News

Johnson was a city bus operator in Pennsylvania for 18 years and said she had submitted numerous drug tests and has never failed. But she said that ended when she tested positive after drinking the tea.

I felt like the whole room was closing in. I was in shock. Total shock, said Marilyn Williams of Minnesota.

Williams said four days after drinking the tea she was called for a random drug test. She had a high-profile job in the nuclear industry in Minnesota requiring federal clearance. Williams said she tested positive for THC and was fired immediately, losing her federal clearance.

I ended up going and buying at-home test kits. I tested the tea and sure enough, the tea came up positive, Williams said.

Still unemployed, Williams is now fighting TLC in court in a Minnesota class-action lawsuit.

A TLC spokesperson sent us this statement:

We are aware of the allegations about our iaso raspberry tea product. At TLC, we care deeply about our customers and are committed to their well-being. We are in the process of learning more about the relevant facts but are not in a position to report more fully at this time. The iaso raspberry tea product remains available for sale in the United States.

In the United States, hemp-derived products are legal if they have 0.3% THC. The packaging for TLCs raspberry lemonade iaso tea those women bought said the product contained hemp extract and 0.0% THC.

Our sister station in Charlotte had an independent lab run tests on two samples to see if the tea contained THC. The labs CEO, Dr. Volker Bornemann, said that in both samples they found trace amounts.

This measured at 8.2 parts per million and the other showed 17.3, which is a low amount, but it is exact and measurable, said Bornemann.

He added thats just enough to show up positive on a drug test.

On the Total Life Changes website, the packaging for the tea no longer advertises 0.0% THC and theres also a new disclaimer at the bottom stating:

We do not recommend use if you are subject to drug testing.

Hills is still unemployed and said she wants her story to serve as a warning for others.

This just made me look really bad, she said.

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Women blame weight-loss tea for positive drug tests - Boston 25 News

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Bamboo shoots are a common ingredient in many Asian dishes.

Theyre often enjoyed boiled or canned and boast a crisp texture and mild, earthy flavor.

Despite their popularity, you may be unsure whether this vegetable is healthy and can be enjoyed as part of a balanced diet.

This article takes a closer look at the research to determine whether bamboo shoots are good for you.

Bamboo shoots are the edible shoots of bamboo plants that are featured in many types of Asian cuisine.

Its estimated that there are up to 1,500 species of bamboo worldwide. Certain species like Bambusa vulgaris and Phyllostachys edulis are among the most common types used in cooking (1)

The shoots are typically peeled before consumption, as the exterior has a woody, thick texture that can be difficult to chew.

They can be found in many forms, including dried, fresh, or canned. Before adding them to recipes like stir-fries, curries, soups, and salads, theyre typically boiled, soaked, cooked, or pickled.

Bamboo shoots are the edible shoots of bamboo plants, usually boiled, soaked, cooked, or pickled and enjoyed in a variety of dishes.

Bamboo shoots are highly nutritious and contain a good amount of fiber, copper, and vitamins B6 and E in each serving.

One cup (155 grams) of cooked bamboo shoots contains (2):

As you can see, theyre especially high in copper, a mineral important for your skin health, brain function, and more (3, 4).

The shoots are also a great source of vitamin B6, a water-soluble vitamin involved in over 140 biochemical reactions within your bodys cells (5).

Plus, eating bamboo shoots boosts your intake of vitamin E, which acts as a powerful antioxidant that protects against inflammation and chronic disease (6).

Bamboo shoots are low in calories and rich in fiber, copper, and vitamin B6 and E.

Bamboo shoots have been associated with several potential health benefits.

Some studies suggest that bamboo shoots could help reduce your cholesterol levels to improve heart health.

For instance, one test-tube study showed that fibers extracted from this vegetable had powerful cholesterol-lowering properties (7).

Plus, a small, older study from 2009 among 8 healthy women found that consuming 12.7 ounces (360 grams) of bamboo shoots significantly decreased levels of total and LDL (bad) cholesterol after 6 days, compared with those following a control diet (8).

This may be due to the soluble fiber found in bamboo shoots. Soluble fiber absorbs water in the gut and has been linked to decreased cholesterol levels (9).

Bamboo shoots are a great source of fiber, with 2 grams in each 1-cup (155-gram) serving (2).

Fiber can promote regularity and may even protect against issues like hemorrhoids, diverticulitis, and colorectal cancer (10).

According to test-tube research, bamboo shoots also act as a prebiotic, meaning that they provide fuel for the beneficial bacteria in your gut (11, 12).

Research shows that your gut microbiome may play a central role in health and disease and could help prevent conditions like heart disease, cancer, type 2 diabetes, depression, and obesity (13, 14).

Bamboo shoots are low in calories but high in fiber, making them a great addition to a healthy weight loss diet (2).

Fiber can help slow stomach emptying to help keep you feeling fuller for longer between meals (10).

According to a review of 62 studies, increasing fiber intake boosted weight loss and decreased belly fat, even without making any other diet modifications (15).

Emerging animal research also shows that these shoots could support gut health to benefit weight loss.

For example, one study found that feeding bamboo shoot fiber to mice on a high fat diet helped protect against weight gain by enhancing gut microbiome health (16).

That said, more studies are needed to confirm its potential benefits for humans.

Some research suggests that bamboo shoots could help lower cholesterol levels, improve gut health, and increase weight loss.

Fresh bamboo shoots contain toxic amounts of the cyanide taxiphyllin. However, different processing methods greatly reduce their taxiphyllin content, making them generally safe for consumption (17).

To reduce the amount of taxiphyllin, the shoots must be boiled or soaked and dried prior to consumption (18).

Bamboo shoots are also considered goitrogenic, meaning that they may affect your thyroid gland function (19).

In one test-tube study, certain compounds extracted from bamboo shoots decreased the activity of the thyroid gland cells responsible for producing thyroid hormones (20).

Fortunately, getting enough iodine and selenium in your diet can help prevent thyroid dysfunction (21, 22).

Cooking foods can also deactivate certain enzymes and decrease how many goitrogens remain (23).

Therefore, you can safely enjoy cooked bamboo shoots in moderation as part of a healthy, well-rounded diet, even if you have impaired thyroid function.

Bamboo shoots contain toxic cyanide compounds and are considered goitrogenic. Fortunately, cooking them first allows you to enjoy them in moderation as part of a balanced diet.

Fresh bamboo shoots are versatile and easy to prepare.

To get started, peel them and remove the fibrous outer layers.

Next, add them to salted, boiling water and cook them for at least 2030 minutes or up to 2 hours at medium-low heat. This helps remove the bitter taste and softens the texture.

You can use a skewer or toothpick to check whether theyre ready. Ideally, the skewer should go through without resistance. If the shoots are ready, remove them from the water and let them cool. You can then slice them and add them to your favorite recipes.

Bamboo shoots are easy to prepare. Simply peel, boil, slice, and add them to your favorite recipes.

Bamboo shoots are a popular ingredient in many types of Asian cuisine.

Theyre rich in nutrients and may be associated with several health benefits, including increased weight loss, improved digestive health, and decreased cholesterol levels.

However, its important to cook them properly to reduce their amount of toxic compounds and enjoy them in moderation as part of a healthy, well-rounded diet.

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Bamboo Shoots: Nutrients, Benefits, and More - Healthline

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Atkins, Keto, Nutrisystem, South Beach, WWthe list of different types of diets is truly endless. But the question is: Which one, if any, is right for you?

Whether you're trying to lose weight or clean up your diet for other health reasons, picking a new diet to follow can feel overwhelmingand some are misleading. In fact, there are many fad diets that you shouldn't even bother trying because they could cause more damage to your physical and mental health in the long run. (Related: 15 Underrated Weight Loss Tips That Actually Work)

Alyssa Pike, RD and manager of nutrition communications at the International Food Information Council, explains what the unhealthiest diet may look like for you. Here are some of the potential red flags when picking out a new approach:

While there's no concrete definition of crash dieting, it's often described as a "quick fix" that only lasts for a week or so, Pike says. It may also involve extreme calorie restriction, omission of certain foods or even entire food groups, and even be marketed as a "detox." Not only is this type of dieting inconsistent, but it can also be dangerous.

Following a diet such as the Mediterranean style diet, for example, allows for a diversity of foods and doesn't call for major calorie restriction. Instead, it encourages the consumption of a range of healthy, calorie-rich foods, including beans, fatty fish (think salmon), and nuts. This type of diet can not only help you shed some pounds, but it also keeps your heart healthy, supports your immune system, and may even reduce your risk of developing type 2 diabetes.

"The opposite of crash dieting's often chaotic experience is a more flexible approach that focuses on long-term health and often has other goals in mind than just trying to reduce the number on the scale," Pike says.

The answer? There's not only one.

"Any rigid diet that relies on lots of external rules for when, what, and how much to eat and promotes a pass/fail mentality is the worst type of diet," Pike says. She also mentions how long-term consequences associated with fad diets include binge eating, disordered eating, intense fear and anxiety around eating, social isolation, and even the development of an eating disorder.

"Fad diets are not benign," she says. "What might start as an innocent attempt to lose weight can become isolating or obsessive, which is why engaging in dieting behaviors also increases the risk of eating pathology and eating disorders."

Again, there's no one right answer here. Instead, the healthiest diet to follow is one that makes the mostsense for you and isn't difficult to maintain long-term.

"Ideally, this way of eating is nourishing, satisfying, and contains a wide variety of foods that meet your calorie and nutrient needs," Pike says. "The bottom line is that nutrition is highly individualized. There is never going to be one diet that fits all."

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For decades, diet conversations globally have ranged from the simple and straightforward to elaborate and convoluted, the latter sometimes even bordering on crazy. In todays digital age, before you can say cheese, a new diet would have garnered a global following, with everyone from a lay person to experts swearing by its efficacy.

However, just a few weeks or months later, the same experts have moved on to another miraculous weight-loss or diet program. That is what you get when you dont follow science, just fads. Health though, is not a fad. It is a lifestyle habit.

Amid all these fads, one cannot help but wonder if each of these programs are a sure-shot way to maintain a healthy weight and lifestyle, why dont they survive the test of time?

According to a study published in the BMJ, most diets help with weight loss and lower blood pressure in the first few months, but the desired effects dont last. So, people keep returning to new fads. But fad diets can be damaging. They often lack essential nutrients and teach you nothing about healthy eating. Excessively restrictive diets also take pleasure out of eating and may lead to eating disorders, slow down your metabolism, causing more harm than good in the long run.

One of the reasons for crash diets to fail is because the body views dieting as a form of starvation. When you eat much below your desired energy intake for a long time, your metabolism slows down and tries to fight back. The hormones that regulate our hunger and satisfaction waver making it harder to sustain the diet and hence weight loss. Further, the idea of taking extreme steps such as quitting certain foods can often lead to one feeling low and disappointed. Sooner or later you bounce back to prior unhealthy eating habits. And a few months later, you are trying another new weight loss diet.

No wonder that the diet and weight loss industry around the world is growing leaps and bounds from $192.2 billion in 2019, expected to be over $295 billion by 2027. However, more and more studies show that if you are truly interested in losing weight and maintaining a healthy lifestyle you need a more sustainable plan than a fad diet. We must also understand the difference between weight loss and fat loss. Not all weight loss might be healthy, you might just be losing muscle or water weight due to crash dieting and doing copious amounts of cardio.

To lose fat, a few components are proven to work: these are eating slightly less than your energy requirements, having adequate protein intake to preserve muscle mass, and strength or resistance training. Doing this regularly, will slowly help manage your weight in a healthy manner, and also boost your metabolism and tone your body.

Consider making these small, incremental changes to your lifestyle to embrace a healthy relationship with food and, indeed, life. Suggested by Habbit CEO and Co-founder Dhruv Bhushan.

Make healthy eating a daily habit

It is important to be in tune with your specific needs, and not feel deprived. The same plan might now work for everyone. Nutrition need not be complicated, and crash diets are not sustainable. Dont think about giving up the bad foods, instead focus on choosing foods that are holistic, nourishing, and pleasing for the palate. Dont be taken in by jargon-filled technicalities on nutrients. Opt for easy to use, nutritious products.

Play with your food choices, mix and match ingredients. Health and taste can go hand in hand. Even foods that you crave or are addicted to, have a healthier alternative out there. Ensure a balanced diet of fresh, seasonal fruits and vegetables for vitamins, minerals and anti-oxidants. Balance these with whole grains and healthy fats. Meet your daily protein intake, whether from foods, or supplements using natural proteins. This cant be stressed enough since protein deficiency is one of the leading causes of lifestyle diseases, including obesity. Drink plenty of water.

Add physical activity into your regular routine

Make exercise, activity and movement a part of your daily routine, like brushing your teeth. In case you have very busy schedules, try and exercise first thing in the morning before the day consumes you.

Just like your food, pick activities that you can stick to, and not things that will peter out after a few weeks of initial enthusiasm. You dont need to be spending hours in the gym or hiring a personal trainer. Even a relaxing walk or jog while listening to your favourite music, a dance class or a yoga session can be a good starting point. Also, stay active throughout the day. Take stairs instead of the lift, walk around while on the phone, contribute to household chores, play with your kids or pets, enjoy a sport, have sex, walk or cycle to neighbourhood areas instead of driving there, just simple choices without the need to take out extra time also go a long way. And for more dedicated individuals looking to burn fat, lose kilos and tone up, research shows that strength or resistance training, and high intensity workouts offer more sustainable outcomes. More than how much or what you do everyday, what matters is that you do exercise everyday.

Start small and stay consistent.

Make sleep a priority

This is one of the most overlooked aspects of our well-being today. We should aim to get adequate restful sleep every night, which may range from 6 to 9 hours for different individuals. It is during this time that the body repairs and recovers. Essential hormones that also aid weight loss are at play only during sleep. Not getting enough sleep can have a detrimental impact on your physical, mental and emotional health.

If for some reason, you have trouble falling asleep, address it as a priority. Make time to sleep. Avoid alcohol, caffeine, and nicotine. Unplug your digital devices before bedtime. Instead, unwind with a bath or some light reading. Create an environment that is conducive and free from distractions, with a bed and bedding that is comfortable..

Manage your stress levels

Stress might feel like a default response to the challenges of a modern lifestyle, but constant stress can pose serious health problems.

Stress causes an increase in cortisol and adrenaline levels which influences blood pressure, heart rate, eating habits, sleep patterns, blood sugar, fat metabolism, and immunity. Long-term stress can also increase your risk of heart attack or stroke and contribute to depression. You can manage stress by adopting some of the above healthy habits, and by making conscious efforts to relax. Breathe deeply, enjoy your favorite activities, spend time with your loved ones. And ask for help, by speaking to those who care for you, or a trained professional..

Eating and living healthy, or trying to manage weight should not be a punishment or a sacrifice. There is no one size fits all definition or path to good health. It is a combination of different small steps that add up to big results over time. Health is a lifestyle. Trusting your instincts with food and actions that feel good, go a long way towards overall well-being. Eat food you enjoy without the guilt, just maintain a balance. With the right mix of natural organic ingredients, an indulgent low calorie Blueberry Crumble wise cream will be better and more delightful than so-called magic fat burner pills.

The next time, someone tempts you with the next-best diet fad, show them your intuitive eating and healthy lifestyle plan. You will develop a better relationship with food when you tune in to your bodys needs and cues, and incorporate this into your everyday life.

Remember not to think of lifestyle changes as daunting behavioural changes. They are small steps on a journey towards good health ones that combine science, taste, and sustainability.

(Dhruv Bhushan is Co-Founder and CEO of Habbit aimed at building one of the largest full-stack nutrition ecosystem that makes everyday nutrition simple and rewarding)

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Irritable bowel syndrome (IBS) is a condition that causes digestive symptoms, such as abdominal pain, diarrhea, or constipation. A person may find that what they eat has an effect on how IBS manifests.

However, symptoms of this condition are highly individual. People can react differently to different foods, and their other symptom triggers can vary as well.

As a result, there is no single IBS diet that will work reliably for everyone. Often, people have to try different options to find what suits them best.

In this article, we look at some of the IBS diets that could help, what they involve, and how to choose one. We also look at other factors that can cause IBS to flare up, and suggest when to contact a healthcare professional.

There is no single diet that can help all people with IBS. This is because a person with IBS may have specific foods that trigger their IBS symptoms.

The International Foundation for Gastrointestinal Disorders (IFFGD) recommends a person keep a diary for 23 weeks to try to identify trigger foods or food groups.

People can use the diary to track:

People can also bring this diary to medical appointments with a doctor or dietitian.

If the diary does not help a person understand their IBS triggers, they may benefit from trying an elimination diet.

An elimination diet is one where a person removes specific foods or food groups from their diet for a period of time to see whether this improves their symptoms.

The IFFGD recommends trying elimination diets over a period of 12 weeks by following these steps:

The IFFGD suggests removing fiber from the diet first, as it can be an IBS trigger, even in those who experience IBS with constipation.

It is important to get supervision from a doctor or dietitian while trying this approach. Eliminating foods from the diet can make it difficult to get the required amount of nutrients. A medical professional can help ensure this does not happen.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of short-chain carbohydrates that are present in certain foods. Some people with IBS find that foods high in FODMAPs can trigger their symptoms.

Researchers from Monash University in Melbourne, Australia, developed the Low FODMAP Diet to help with this. The diet involves eating low FODMAP foods in the right portion sizes for a set period of time.

Research from 2016 reports that up to 86% of people with IBS found that a low FODMAP diet reduced their symptoms.

The following table provides some examples of foods that contain either high or low levels of FODMAPs. However, it is not a complete list of foods or portion sizes that are low FODMAP. People can find the full list on the Monash University website. Monash University has also developed a mobile app.

To try the diet, follow these steps:

After this period, people can balance low FODMAP foods with higher FODMAP foods that they may be able to tolerate.

For some people, increasing fiber intake can relieve IBS symptoms, such as chronic constipation.

There are two main categories of fiber: soluble and insoluble. Soluble fiber dissolves in water and is present in foods such as fruits, oats, and beans. Insoluble fiber does not dissolve in water and is present in whole grain foods.

Doctors often recommend soluble fiber to people with IBS. However, both forms of fiber can help with different IBS symptoms in some people.

Foods that are high in insoluble fiber can help add bulk to a persons stool, making bowel movements easier to pass. However, insoluble fiber may also cause diarrhea, bloating, or pain.

Soluble fiber can help reduce bloating and excess gas production. However, some sources of soluble fiber are also high FODMAP.

Generally, it is best to try this approach by gradually increasing fiber intake. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends a person add 23 grams of fiber to their diet per day until they reach a level that works for them.

If increasing fiber intake makes symptoms worse, a person can try increasing the intake more slowly. If that does not help, they may wish to try a different approach.

There are other factors, aside from the foods a person eats, that can contribute to IBS symptoms. These include:

A person may wish to use a symptom diary to track these factors too. It may be that a combination of dietary and lifestyle changes can help. For example, people can try:

Chewing food slowly and thoroughly helps with digestion. It can also prevent a person from swallowing air, which may contribute to feeling bloated. It is advisable to avoid carbonated drinks, particularly at mealtimes.

A person should also get regular exercise, if possible. This can benefit both mental and physical health and may reduce constipation.

While IBS is a physical disorder, people with the condition are more likely to have experienced traumatic events in early life, according to the NIDDK.

A 2018 meta-analysis found that early trauma and post-traumatic stress disorder increased the likelihood of IBS across over 648,000 participants. Trauma can have a long-term impact on mental and physical health.

Some people may find it helpful to discuss this with a trauma-informed therapist. Reducing stress overall is also generally beneficial for digestion, even if it is not a direct IBS trigger.

Learn more about the effects of stress on the body here.

There are numerous IBS diets that people can try in order to manage their symptoms and gain better quality of life.

However, it is important to remember that what works for one person may not work for another. Sometimes, a combination of dietary and lifestyle changes are necessary.

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Anyone who's ever tried a traditional "diet snack" knows that there's just something about those tiny snack packs covered in "low calorie!" and "low fat!" claims that always seem to leave you raiding your pantry for something else to take the edge offsending you on an overeating spiral sure to derail your weight loss efforts.

There's a reason many of these diet snacks aren't so satisfying. They lack the optimal amounts of nutrients like protein, fiber, and healthy fats, to help fill you upwithout filling you out. Plus, many of these snacks don't actually deliver the flavor or texture you're craving. But by opting for snacks that include the right mix of nutrients and satisfy your cravings, you can enjoy a delicious treat and lose weight, too.

Here are a few of our favorite snack-time staples sure to keep your taste buds and your stomach satisfiedwithout sending your diet on a detour (Bonus: Some even help give your metabolism a boost!). Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

For a convenient, pocket-friendly weight-loss snack, opt for meat jerky. Research suggests bumping up your dietary protein while reducing the carbohydrate content in your diet can increase your metabolic rate while your body is at rest and when you're asleep. Meat snacks, in particular, are a great protein source if you're looking to lose weight because they're dried, which rids excess fat (and calories) and concentrates the protein.

Not all jerkys are created equal, though. Some are loaded with additives, chemicals, and sodium, all of which increase inflammationa condition that's associated with weight gain. Look for meat snacks that are low in sodium and have nothing artificial (fillers, flavorings, colors, or chemicals). Preferably, they should be made of 100% grass-fed, antibiotic- and hormone-free beef or chicken.

We're fans of Simply Snackin' jerky, which meet all of the aforementioned requirements. They come in exciting flavors, like Teriyaki Beef with Pineapple and Black Bean Chicken Salsa. With a whopping 11 grams of protein in one 60-calorie chicken snack (an excellent calorie to protein ratio), energy dips aren't in this wrapper, only satisfaction is.

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Move off the couch, potato chips. Chickpea snacks are the new tasty crunchy snack, and they may just give your waistline an edge. In one study, when calories were restricted, people who ate pulses (a fancy word for chickpeas, lentils, split peas or beans) four times a week lost 2.5 more pounds over eight weeks than their non-pulse-eating peers. And if you'd like to tighten your belt another notch, chew on this: chickpeas' protein fiber combo (which is MIA in potato chips) will help keep you feeling fuller longer, and prevent your blood sugar from spiking then crashing, which can leave you hungry and at risk of overeating.

To reap the weight loss-promoting benefits of chickpeas, we recommend Saffron Roads Bombay Spice organic chickpeas and Hippeas Vegan White Cheddar crunchy organic puffs. In a one-ounce serving of these snacks, you get four to six grams of organic plant-powered protein and three to five grams of filling fiberin just 130 calories.

Read more:The Worst Bags of Chips You Should Never Buy

Greek yogurt goes down on most lists as one of the healthiest snacks whether you're looking to lose weight or not. It's a good source of vitamins and minerals, is a great substitute for high-calorie ice cream, and its protein helps to keep you feel full for longer.

Because some Greek yogurts are high in sugar, low in protein, and lack beneficial probiotics, it's important to shop for better-for-you options. We recommend Chobani Complete, a lactose-free yogurt that is just 120 calories, contains a generous 15 grams of protein, and is free from added sugar. Instead, it's sweetened with real fruit like peach, mixed berry, and key lime. As a bonus, Chobani Complete packs in 3 grams of filling, prebiotic fiber. Prebiotic fiber supports weight loss since prebiotics block the hunger hormone, ghrelin and positively effect satiety hormones and gut microbiota, which can greatly reduce excess calorie consumption.

Pistachios are one of the lowest-calorie nuts, but that's not the only reason they're a great pick for those seeking a healthy weight. Research suggests that cracking open pistachio shells may actually help you eat more mindfully: Something about seeing those empty pistachio shells piling up caused subjects in one study to eat fewer calories than their peers whose shells were removed from view. But both groups reported feeling equally full.

The satiety benefits don't stop there. This sturdy on-the-go snack boasts 3 grams of fiber and 6 grams of plant protein. Plus, about 90% of the fat found in these pistachios is unsaturated (the "good" kind), for a trio of nutrients that may help keep you fuller longer with each little green bite. Crack into all the satisfying benefits of pistachios with Wonderful in-Shell Pistachios: They come in crunch-worthy flavors like Sweet Chili and Sea Salt and Vinegar, as well as Roasted & Salted, Lightly Salted and No Salt.

Time and again, research points to the benefits of consuming nuts when trying to lose weight. In fact, several studies have demonstrated an inverse association between higher nut consumption and lower body weight. Other studies have found that increasing nut consumption is associated with lower weight gain over relatively long periods of time. Experts contend that the healthy fats in nuts take longer to digest, which means you're less likely to need a second snack or a meal soon after consuming them.

Get in on the satiating benefits of nuts with the help of KIND. Their Dark Chocolate Nuts & Sea Salt Bars deliver 6 satisfying grams of protein and 7 grams of filling fibermostly from nutswhich means that they've got the right balance of nutrients to enable gradual digestion and leave you feeling fuller, longer.And chocoholics, you're in luck: These delicious bars are drizzled in just enough decadent dark chocolate to quell those sweet treat cravings, but with a portion-controlled, 180 calories and only five grams of sugar, they won't sabotage your slim-down.

The quintessential breakfast of champions also makes a great weight loss snack thanks to its low calorie count and high protein content. That's because eggs rank high on the satiety scale, meaning they do a great job of keeping you feeling full. Plus, researchsuggests that eating an egg with a meal can significantly reduce calorie intake over the rest of the day compared to eating a bagel.

While you can easily make your own hard-boiled eggs at home, for a precooked, pre-peeled version, we recommend Eggland's Best Hard-Cooked Peeled Eggs. Thanks to their proprietary all-vegetarian hen feed, Eggland's eggs have 25% less saturated fat, more than double the omega-3s and vitamin B12, and six times the vitamin D content than conventional eggs. This is of extra importance to those trying to slim down since research shows that getting adequate vitamin D canincrease weight loss while reducing body fat.

Whether your goal is abs that show or a leaner body, protein shakes can be an easy way to get a decent amount of hunger-fighting protein at snack time. You'll want to avoid protein shakes that are loaded with sugar, additives, chemicals and boatloads of calories that would sooner expand your waistline than shrink it, and opt for healthy protein shake options.

We recommend Orgain's Chocolate Organic Protein Grass Fed Shake. At just 150 calories and a whopping 26 grams of grass-fed protein, this tasty treat can actually help with your weight loss efforts. In addition to the great calorie to protein ratio, this snack dishes out 750 mg of calcium, which is 60% of the recommended daily value. This matters because research suggests that increasing dietary calcium while restricting calories can significantly enhance weight and fat loss. Interestingly in this same study, those who increased calcium intake while in a calorie deficit also experienced increased fat loss from the trunk region of their bodies.

Related:The Best Store-Bought Protein Shakes, According to Experts

It's salty, it's crunchy, it's delicious, and it can help you lose weight. Research suggests that popcorn is more satisfying than chips and that choosing this whole-grain, high-fiber snack over chips at snack time can actually help you consume fewer calories at your next meal.

Healthy popcorn options are going to be air-popped and have few ingredients. These tend to be lower in fat and calories than your typical microwave popcorn bag that's covered in saturated fat-laden oils. Our favorite pick is Lesser Evil's Himalayan Pink Salt Popcorn, which has two grams of protein and four grams of fiber per 3-cup servingall for about the same amount of calories you'll get in just nine potato chips.

Cottage cheese has been a staple of many weight loss diets for decades, and with good reasonit's packed with protein, low in carbs, and relatively low in calories. The predominant type of protein in cottage cheese is called casein; it's a type of dairy protein that is absorbed more slowly so it's better for stabilizing blood sugar levels, providing more sustained feelings of fullness and prolonging muscle protein synthesis after a workout for better growth of metabolism-boosting muscle. (Related:14 Best Foods for Better Workout Results, According to Experts.)

Get in on the weight loss benefits of cottage cheese with organic and low-fat Good Culture single-serving cups of low-fat cottage cheese. In each 120-calorie serving, you get an impressive 19 grams of satisfying protein, making this tasty snack a great option when you're looking to shed a few pounds. Especially since it contains probioticslive and active good-for-your-gut bacteria. Although the exact mechanism isn't completely understood, research suggests that probiotics can help with weight loss. The thinking is that probiotics positively impact the hormones that help to regulate appetite, fat storage and fat burning. Studies also suggest that probiotics may reduce inflammation, which is important since an inflamed body can lead to obesity.

If you've found yourself tearing through snacks feeling as empty as when you ripped open the first package, get ready to meet your match: lupini beans. Like all legumes, a diet that regularly includes lupini beans may help with weight control thanks to the fiber, protein, and slowly digested carbohydrates that they contain that have been shown to aid in satiety. And if you're really looking for the most filling bang for your bean buck, lupini beans really score with nearly twice the plant-based protein compared to most beansand more fiber too.

Lupini beans have made their delicious debut at snack time, thanks to BRAMI's delicious spin on the lupini bean. BRAMI's beans are marinated in delicious Mediterranean-inspired flavors like sea salt and vinegar, rosemary and garlic, hot chili peppers, and chili and lime, so there's something for everyone. And their appeal goes well beyond their flavor: In just one, 60-calorie serving, these super snacks pack in a whopping seven grams of satiating plant protein, and five grams of filling fiber. For more ways to lose weight, try these25 Best High-Fiber Snacks to Buy That Keep You Full.

Disclaimer: The Nutrition Twins have partnered with Simply Snackin', Wonderful, KIND, Eggland's Best, and Chobani. All thoughts and opinions are their own.

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