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Looking for an effective weight loss diet? Try the low-calorie, high-protein Atkins diet  |  Photo Credit: iStock Images

New Delhi: The Atkins diet is popular among people who enjoy eating different types of food. The basic idea behind the Atkins diet is to impose restrictions on the intake of certain kinds of carbohydrates to aid the process and maintenance of weight loss.

It also helps in improving one's eating habits. This diet promotes the intake of healthy fats that can help improve levels of 'good' HDL cholesterol in the blood. Furthermore, it encourages protein intake, which would mean the consumption of fewer calories as protein induces a feeling of being full. The Atkins diet has four phases to it.

The foods allowed include eggs, sardines, salmon, coconut oil, avocado oil, chicken, pork, bacon, spinach, asparagus, kale, sunflower seeds, almonds, walnuts, dark chocolate,green tea and coffee. Limited amounts of alcohol are also allowed.

The food to be avoided are candy, soft drinks, canola oil, soybean oil, wheat, rice, potatoes, bananas, grapes, apples, turnips, carrots, lentils, chickpeas and beans.

Bottom line: If you are looking for a healthy and easy to follow a diet to start your weight loss plan, the Atkins diet would be an effective choice to go with.

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

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Looking for an effective weight loss diet? Try the low-calorie, high-protein Atkins diet - Times Now

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Maybe youre popping vitamins and upping your intake of key nutrients in the hope of strengthening your bodys defenses against COVID-19 and the flu.

But is this a sound strategy?

We consulted Dr. Nora Zabel Tossounian, an internist at Hackensack Meridian Health Primary Care and Womens Health in Lodi.

She cautions against too many megadoses of vitamins or overeating a certain type of food just because it may supply a specific nutrient.

There are some good medical studies that support it and there are some that dont, she says of foods and supplements touted as immune boosters. The main thing that it boils down to is healthy lifestyle habits and the importance of good, balanced nutrition and exercise and sleep. Cant beat that.

A vitamin-based defense and clean eating may possibly help mitigate health risks on some level, but theyre not a substitute for wearing a mask, social distancing, avoiding crowds and washing your hands.

While some supplements may be advisable, Zabel Tossounian says we should start with our plates. Make that a moderately clean plate.

I always tell my patients to try to get the nutrients as much as possible from food thats minimally processed, she says.

Ditch juices in favor of whole fruit (in moderation), she says, and try to cut down on processed, refined and bleached carbohydrates.

That doesnt mean buying something just because it says natural or organic on the label.

Many people try to say, Well, these potato chips ... they say theyre natural, she says. Thats a processed carb.

Baking, a favorite pandemic pastime, can make us more vulnerable to reward eating. As we eat more carbs, our bodies produce more insulin to keep up with the sugar. Cookies can seem like a good quick fix for stress, but if we're trying to avoid inflammation, insulin spikes are not our friend. Steve Hockstein for The Star-Ledger

Zabel Tossounian points out that carbs in excess are problematic because they cause belly fat and weight gain and increase insulin levels.

What does that have to do with immunity?

Insulin is known to be a pro-inflammatory marker, she says. It can make it more challenging for our immune system to fight off infections.

Of course, starting in March, when grocery stores began to feel the strain of the pandemic, a whole lot of people were panic-buying chips, cookies and other treats. Even if the irony is a time-honored one, we were using unhealthy behavior to try to soothe our fears about the health crisis.

A lot of us during these stressful times tend to overeat or emotionally eat, Zabel Tossounian says. Mindful eating is so important. Sometimes we do make the wrong choice intentionally because we need to have that satisfaction.

If opting for oat milk, nut milk or other milk alternatives, look for products fortified with vitamin D. But this may not be enough to reach an optimal vitamin D level.Thomas Urbain | AFP via Getty Images

Want to enlist vitamin D in strengthening your bodys defenses?

Sources of vitamin D in your diet could include milk, cheese and yogurt. Zabel Tossounian tells her patients to stick with varieties that have reduced fat. Those who are lactose intolerant or vegan can opt for nut milks or milk alternatives like soy, almond, hemp and coconut. Oat milk has become one of the most popular, but check the labels.

Sometimes they may not fortify with vitamin D, Zabel Tossounian says. And even if they are fortified, the amount can be less than optimal.

The majority of patients in our practice tend to be vitamin D-deficient, she says. Many take supplements. (You can always ask your doctor to check your vitamin D level.)

Avocado on toast or not may have become a trendy food associated with the finances of millennials, but it is also a source of fiber, protein, healthy fat and vitamin C.Anna-Rose Gassot | AFP via Getty Images

Some studies in COVID patients have shown that (zinc) does help with the mechanism of the immune system fighting off this virus, Zabel Tossounian says. We also use it to a certain extent in certain hospitalized patients.

Natural sources of zinc include mushrooms, beans, chickpeas and nuts.

Most fruits and vegetables do have a fair amount of zinc, she says. Zinc is very important.

She tells patients who would prefer a supplement that they can try 50 milligrams of zinc a day.

Vitamin C is most traditionally associated with a perceived defense against ailments like the common cold.

Many patients during this time will down glasses of orange juice or take megadoses of vitamin C, Zabel Tossounian says. First of all, orange juice contains a lot of carbs.

People wanting to limit carbs should stay away or stick to one serving, she says. Those who are worried about acid reflux can avoid orange juice altogether in favor of a 500-milligram daily supplement. The catch: only do this if you can drink at least 64 ounces of water per day.

The reason for that is long-term, higher doses of vitamin C in some patients can increase the risk of kidney stones, Zabel Tossounian says. Another option is to only take a vitamin C supplement during the fall and winter months.

Salmon: a good source of protein and healthy fats.Eric Piermont | AFP via Getty Images

Zabel Tossounian says that in order to avoid lopsided diets that are too heavy on the carbs, for instance, she counsels patients to make one third of their plate low-fat protein, one third vegetables and one third minimally processed starch.

Salmon is a good go-to protein and supplies necessary healthy fats, she says. Another option is baked or boiled (not deep-fried) chicken as long as the skin is removed.

Vegans and vegetarians can opt for beans, bean-based pastas and avocado for protein (and healthy fats). They can also choose plant-based meat substitutes, though Zabel Tossounian says to watch the fat content on your favorite plant-based burgers. Either limit how many times theyre in the rotation or cut down on fats and oils elsewhere in your meal.

She tells patients to limit red meat ideally lean cuts to no more than twice per week.

About those processed carbs. A lot of patients have been coming to Zabel Tossounian with weight gain in the pandemic what some have been calling the COVID 19.

In the beginning of the pandemic, aisles that normally stocked flour and sugar were half (or all) empty since many people started baking.

They loved it and they did with their families, she said. As we know, food, in all cultures, is a way of connecting with your loved ones. The kitchen became the most important room in the entire home.

Has your kitchen become a production line for cakes and cookies in the pandemic?Sarah Rice | The Star-Ledger

Why not focus on food when you can plan your day around the meal youre going to have at night? Of course, that makes it easier to overeat or stray from good eating, especially if theres a sense of reward involved.

A lot of it comes from entitlement, Zabel Tossounian says. Had a bad day at work or had a difficult Zoom meeting? You know, Im entitled to that Snickers bar. It gives temporary satisfaction. All of us do it, were human.

She suggests eating clean 80 to 90% of the time and leaving a bit of room for indulgence.

More vitamin D and C may not mean much without vitamin sleep and exercise.

Moving for at least 30 minutes five days a week can help us feel better.

Why? Its not just the lack of guilt for not exercising were talking about here. The happy hormones, or endorphins, released during a workout can help to ease stress, anxiety and depression.

This 24 Hour Fitness gym in Springfield reopened in September. If you can't get to a gym or don't feel comfortable going, there are many free options for online workouts. Patti Sapone | NJ Advance Media

Another benefit of exercise is that when you start thinking about how many pushups you may need to cancel out a candy bar, you may think twice and temper emotional eating, Zabel Tossounian says.

Even if your gym has gone out of business, there are ways to stay fit in the winter. Zabel Tossounian often recommends that patients check out free resources like the YMCA 360 website, which has on-demand fitness videos, or workouts on the Nike Training Club app.

Some local gyms are still offering online classes and virtual memberships to a wide range of workout programs are available online.

Thank you for relying on us to provide the journalism you can trust. Please consider supporting NJ.com with a subscription.

Amy Kuperinsky may be reached at akuperinsky@njadvancemedia.com and followed at @AmyKup on Twitter.

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This article was originally published onCannabis & Tech Today, and appears here with permission.

Do you know that incorporating hemp seed into your diet comes with loads of health benefits?

This superfood is loaded with ahigh concentration of beneficial minerals and vitamins.

If you are looking to add hemp seeds to your diet, you should know how to use them and why theyre beneficial.

Here, you will learn about their health benefits and how to incorporate them effectively into your day-to-day diet.

Hemp plants are a special type ofCannabis sativagrown primarily for industrial use.

This plant produces hemp seeds.

Further, hemp plants are versatile, resilient, and grow extremely fast.

These plants can be processed and refined to produce a wide range of useful products, including paints, clothing, biofuel, biodegradable plastics, among others.

It will interest you to know that hemp seeds THC content is minimal.

Therefore, they are not psychoactive and do not get you high when you consume them.

One significant hemp strain that you should know is the Sour Diesel hemp flower.

It is a hybrid of Super Skunk and Chemdawg 91.

The strain has a unique aroma, flavor, and effect.

It has been used to develop other hemp strains.

Its well balanced andSour Diesel hempis a powerful antioxidant.

You might not reap this products full health benefit if you dont consume it the right way.

In other words, you must eat the right amount of these seeds for significant results.

Adding theseedsto your diet is straightforward.

You can add them to your salad or take them raw and even add the product to muffins, homemade bars, and other baked foods.

Hemp seeds come with a nutty flavor that is similar to that of pine nuts and sunflower seeds.

To gain the full health advantages of hemp seed, you must not exceed the products recommended daily intake.

Bear in mind that your daily intake might change if you intend to use the seed as a food supplement or treat a particular health condition.

Generally, the minimum recommended daily consumption of shelled hemp seeds is 42g.

If you plan to use hemp seed as a medication or food supplement, do not hesitate to contact your nutritionist or health care professional for advice.

Hemp seeds andCBD hemp oilare now available online from a variety of retailers.

With hemp seeds, you can enjoy the health benefits of cannabis without feeling the high.

Virtually all parts of the hemp plant are nutritious.

Apart from that, they containCBD, which can help alleviate the symptoms of several ailments.

Here are some of the health advantages of incorporating hemp seed in your daily diet:

Hemp seedcontains beneficial ingredients that help to keep your skin smooth and glowing.

The product contains Vitamin E and omega fatty acid that nourishes the skin, improving your skin texture.

Furthermore, it may also reduce the damaging effects of some environmental pollutants like Ultra Violet rays, dirt, among others, ensuring that your skin feels and looks attractive.

Hemp seed can also be used to treat skin disorders.

It contains the right proportion of Omega 3, responsible for alleviating skin conditions like eczema.

It works by moistening the affected region, reducing inflammation, and removing skin patches.

Furthermore, these seeds can alleviate psoriasis by minimizing water loss from the skin.

Hemp seed also reduces dark circles, pigmentation, fine lines, and the appearance of wrinkles by maintaining the skins oil level.

Hemp seeds are also useful for weight management as it contains abundant fiber that can help boost the digestion rate.

These seeds contain soluble and insoluble fibers.

The presence of both fibers in the seed helps to minimize belly fat.

The soluble fibers enhance the activities of gut microbes that can digest soluble nutrients. Also, insoluble fibers minimize toxin deposits in the body and improve gut health.

Stress can influence both the mental and physical well-being of the body, affecting an individuals overall condition adversely.

Some of the problems associated with chronic stress are premature aging, insomnia, loss of appetite, overheating, and an increased chance of developing health issues.

This superfood contains a large proportion of micronutrients that helps combat the symptoms of stress disorder in people.

It reduces stress by supplying the body with essential nutrients that will enable you to stay healthy.

Some of these nutrients include calcium, zinc, arginine, calcium, magnesium, glutamine, etc.

Hemp seeds also contain magnesium, a nutrient that improves thequality of sleep.

Therefore, you can alleviate insomnia and other stress-induced sleep disorders with the proper intake of this product.

The presence of omega fatty acid in Hemp seed gives it the ability to improve the health condition.

This superfood can maximize good cholesterol and reduce triglycerides in the body to enhance an individuals health.

Furthermore, it reduces the chances of developing conditions that restrict blood flow to the heart and boost artery pressure by balancing platelet aggregation.

Hemp seed is a dominant source for omega acid because it comprises bothomega-6 and omega-3, the most significant fatty acid.

It can also stimulate the production of docosahexaenoic omega acid (DHA) and alpha-linoleic acid (ALA) in the body, which could minimize the chances of developing health conditions.

Hemp seed can be used in the treatment of inflammation and alleviate the pain associated with it.

Gamma-linolenic acid (GLA) is one of the constituents of Hemp seed that can reduce the severity of joints, tissue, and muscle inflammations; and alleviate pain in people suffering from intense pain.

This product has an antioxidant property, which makes it useful in treating muscle cramps and discomfort.

Apart from their nutritional benefits, you can use hemp seeds to combat and alleviate several health conditions that cause discomfort and pain in the body.

You can take the seeds raw, press to make oil, or grind them into a fine meal.

You should endeavor to visit your doctor or nutritionist for the recommended daily intake if you intend to use it to supplement or treat a health condition.

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Humans come in a variety of heights and genetics play a key role in determining whether you will be short or tall.

Theres much more than just heredity to consider before assuming a person will automatically be the same height as their parents. Medical conditions, hormonal deficiencies, and more can all contribute to how tall you are.

Read on to learn about all of the components that contribute to a persons natural height.

Genetics are among the prominent factors that contribute to how tall youll be.

As a general rule of thumb, your height can be predicted based on how tall your parents are. If they are tall or short, then your own height is said to end up somewhere based on the average heights between your two parents.

Genes arent the sole predictor of a persons height. In some instances, a child might be much taller than their parents and other relatives. Or, perhaps, they may be much shorter.

Such key differences may be explained by other factors outside of your genes that contribute to height.

Aside from genetics, there are other factors to consider that can determine a persons height, especially during childhood and adolescence.

While eating more vegetables wont automatically make you taller, getting adequate nutrition during your growing years is critical in human development, including your height.

A diet based on whole, nutritious foods can ensure you will grow up to the height your genes might dictate. On the flip side, a poor diet could lead to a shorter stature compared to your parents.

Eating healthy isnt so simple for all families. Children of a poor socioeconomic status may be at risk of a lack of access to nutrition, along with poor access to adequate health care. This, in turn, can contribute to a shorter height.

You may notice that boys grow slower than girls at first, due to differences in puberty milestones. Overall though, adult males tend to be an average of 14 centimeters (5.5 inches) taller compared to adult females.

During puberty, hormones are essential for regulating body growth. These include thyroid hormones, human growth hormones, and sex hormones such as testosterone and estrogen.

Any abnormalities in these hormones could alter growth as well as your overall height. Children who develop hypothyroidism (low thyroid) or pituitary gland disorders may experience shorter than average height compared to their parents.

Rarely, hormonal disorders can contribute to being taller than normal. For example, gigantism is caused by too many human growth hormones produced by pituitary gland tumors.

Some conditions present at birth may dictate a persons height. For example, achondroplasia (dwarfism) is a rare bone growth disorder that runs in families.

Another congenital disorder that can cause short stature is known as Turner syndrome. This rare condition causes delays in puberty. Unlike achondroplasia, Turner syndrome doesnt run in families.

Other congenital disorders lead to a taller than normal stature. These include Marfan and Klinefelter syndromes.

Marfan syndrome is caused by connective tissue enlargements, while Klinefelter syndrome occurs when males are born with an additional copy of the X chromosome.

Overall, theres no way you can increase your height. Each person is born with genes that will help dictate how tall they become, but other factors such as inadequate nutrition or medical conditions may alter this outlook.

Hormonal conditions may be the few exceptions. If a lack of thyroid or human growth hormones is detected during childhood, then taking medications may help reverse the effects on height.

However, once you reach adulthood, taking hormonal replacements wont make you taller. At this point, your full height has already been achieved, and taking any medications or supplements wont make a difference.

Its important to focus on good nutrition during childhood, but sticking with these habits will also contribute to your overall health into adulthood and beyond regardless of your height.

Poor posture and lack of exercise can also contribute to poor stature, so correcting these items may help increase your height (or the appearance of it).

Its widely regarded that your genes will dictate how tall you become. However, there are other exceptions to this rule, including your gender, access to nutrition, and any underlying medical or congenital conditions you may have.

See a doctor if you have any concerns about your height, or if you have a child who isnt reaching their growth milestones. They can discuss nutritional issues with you, and they may help rule out the possibility of any hormonal issues.

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Is Height Genetic? Why and Why Not? - Healthline

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A few years ago Fardeen Khan left everyone shocked with all that weight he had piled up on. Likewise, a few days ago he left everyone surprised, this time for looking much lean, in his fittest avatar! Well, frankly, when that initial picture came I had not even weighed myself. When I realised that it was time to focus on my health, I did check my weight and I had touched 100 kgs, says Fardeen with a smile, whos now lost 20 kilos!My effort was to regain my health physically, emotionally and mentally. I underwent a complete lifestyle makeover to achieve that. I gave up drinking one year ago, six months ago I quit smoking too. I also introduced changes to my food habits. Otherwise, I have been quite flirtatious with my diet. I also workout regularly these days, elaborates Fardeen.The actor began his fitness journey in May, when he came across the book The Fatburn Fix by Catherine Shanahan. At the time, I was 98 kilos. The book did impress me as it was educational. It took me through the nutritional changes I need to do in order to feel good. It also taught me about my metabolism and the changes I should make for my betterment.The Heyy Babyy actor also hired a fitness trainer. He says, The last few months I have been in London. So, I began taking virtual sessions with fitness trainer James Wallace from August. I converted the garage of my house into a gym. I ordered barbells, weight plates, dumbbells, a bench and I started working out with my wife (Natasha) in company. She has been an inspiration. She is much into fitness. She was my motivational factor as she has six packs and all! I was like I have a lot of catching up to do with my partner.Now in Mumbai, Fardeen is following a ketogenic diet and working out five days a week with James, virtually. By January he is looking at knocking down five more kilos! I literally feel like I am in my 30s again. I feel like a car whose all cylinders are working fine now (laughs!), he signs off.

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Chrishell Stause describes her life lately as a "hectic whirlwind." Considering the longtime Days of Our Lives regular has also been starring on Selling Sunset and dancing her booty off on season 19 of Dancing With the Stars (and dealing with the rumor mill since news of her divorce broke in 2019), it's no surprise.

Between filming, selling multimillion dollar homes, and rehearsing new dance routines, Chrishell knows what it takes to fuel her body and feel balanced. (Hint: It involves lots of easy, portable healthy meals.)

"I'm the healthiest I've ever been," Chrishell tells Women's Health." In fact, she's been so excited about her new DWTS muscles, she did a bikini photoshoot to capture her toned legs, abs, and all.

Lindy Lin

She doesn't restrict her eating, though. "I was a vegetarian for so many years, but I don't put a label on it now," she explains. "I try not to eat meat, but I'm not saying that I'm vegetarian or vegan. I love animals, so I try and eat with a conscience."

So, what does the actor-realtor-dancer put on her plate? Here's what Chrishell Stause eats in a day.

Chrishell's jam-packed days call for a cuppa. "I love coffee. I definitely have coffee every day," she tells WH.

Caffeine isn't the only fuel Chrishell relies on in the mornings, though. "What I love for breakfast is eggs," she says. "My favorite thing is scrambled egg whites with cheddar cheese and pepper."

Recently, though, a busy schedule requires a more grab-and-go breakfast. "Lately it's probably been more of a protein bar," she says. "When I'm busy, I normally either grab a banana and peanut butter or a protein bar. I'm obsessed with peanut butter."

Chrishell's love of PB usually determines which protein bar she reaches for. "I've had them all. Any protein bar makes a peanut butter flavor, I've probably tried it," she says. "I love these Papa Steve's No Junk Raw Protein Bars." A couple of other faves: think! Creamy Peanut Butter protein bars and ONE Peanut Butter Pie bars, which Chrishell says "basically taste like candy bars." Not a bad way to start the day, tbh.

Chrishell's mornings blow by so fast, it's time for lunch in a snap. "I'm definitely not eating again until lunch just because it's just been a little bit of a whirlwind lately," she explains.

Come midday, Chrishell loves to fill her plate with fish and vegetables. "I go to Erewhon a lot and they have this buffalo cauliflower that I'm obsessed with," she says. Broccoli, carrots, and corn are her other top veggies.

Believe it or not, Chrishell says she didn't keep snacks on-hand while rehearsing for Dancing With the Stars for five or six hours a day. She was simply too busy to stop and eat! "You're busy being active, so you're not thinking about it," she says. "Everyone gets in such phenomenal shape doing the show."

When she does have a free moment, though, Chrishell squeezes a snack in before dinner. "I love fruit," she says. "I'll have mango, strawberries, blueberries, bananas, apples; I just can't get enough." She's also a fan of dried fruit.

To make sure she's not stuck without a dinner plan, Chrishell thinks ahead. "When life is crazy, I normally have some kind of frozen lasagna," she says. Her go-to is Cali-flour Foods Vegetable Lasagna, which is grain-free, gluten-free, and ready in five minutes flat.

That's not Chrishell's preferred evening meal, though. "If I'm not in a rush and I can go and eat like a normal human, I go out to dinner," she says. "Again, I love fish. I also love sushi and pizza." (Margarita is her all-time favorite pie.)

Chrishell doesn't discriminate against pasta, either. "I haven't really met a pasta that I don't like, but I guess my favorite would probably be bucatini with cracked pepper and Parmesan cheese."

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She's been known to cook up a mean pasta dish herself, too. "One dish I'm proud of is my spicy shrimp pasta. It's so good and has a little kick to it," she says. "I'll do it with whole-wheat noodles, sauted shrimp, red pepper chili flakes, and a spicier tomato sauce." She tops it all off with Parmesan and parsley.

Throughout the day, Chrishell loves to sip on Zevia Organic Peach Black Tea. "That's pretty much all I drink unless I'm going out and having a cocktail," she says.

On those night's out, Chrishell matches her bevies to the cuisine. "Some kind of fruit martini is my favorite, but I've found that with sushi I love hot saki or white wine," she says.

FYI: Her fave wine is not the Selling Sunset's Oppenheim Group private label. That, she says, is, well, disgusting. "It's so gross," Chrishell says. "I'd have to lose a bet to drink any more of that wine."

Though fruit often comes in clutch for sweetness earlier in the day, dessert is definitely a part of Chrishell's diet every now and then. "I have such a sweet tooth. I love dessert. If I'm out to dinner, I pretty much always get dessert," she says. "There are two things I will always order: strawberry shortcake and pineapple upside down cake. I know, super random, but every once in a while you strike gold and someone will have it on their menu." Fate, right?

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George Clooney may have gotten a little too into character for his latest film role. In The Midnight Sky he plays Augustine, a gout astronomer with cancer who, as the sole survivor of an apocalyptic event, braces for the Earthbound return of astronauts who have no clue their planet is inhabitable. According to the U.K.s Mirror, the Oscar-winning actor lost 30 pounds to achieve Augustines emaciated state, which hospitalized him with pancreatitis four days before filming began.

According to Mayo Clinic, pancreatitis is caused by inflammation of the pancreas. Symptoms include abdominal pain, fever, nausea, and vomiting. It occurs when digestive enzymes become activated while still in the pancreas, irritating the cells of your pancreas and causing inflammation, per the clinic.

I think I was trying too hard to lose the weight quickly and probably wasnt taking care of myself, Clooney told Mirror. The 59-year-old also directed the film, and his diagnosis took a toll on early production.

It took a few weeks to get better and as a director its not so easy because you need energy, he explained. On the upside, the condition played right into Augustine. We were out on this glacier in Finland, which made it a lot harder work. But it certainly helped with the character, Clooney said. This is bigger than anything Ive done before and it was like herding cats to get it done. But, you know, it was fun.

As Augustine, Clooney is nearly unrecognizable. Hes obviously thinner and sports a shaved head and gray, scraggly beard. He told Mirror that his wife Amal and 3-year-old daughter, Ella were not the biggest fans of the facial hair.

[They] were really happy when it came off because it was very hard to find a face underneath all that mess, he said. But Ellas twin brother Alexander loved it because hed hide things in it, which I wouldnt know about until I got to work and Id be like, Oh, theres a popsicle stuck in my beard, he quipped.

According to Clooneys recent interview on Jimmy Kimmel Live!, the film wrapped in February, just before coronavirus lockdowns ravaged the globe. The Midnight Sky premieres on Netflix on Dec. 23.

Go here to join Prevention Premium (our best value, all-access plan), subscribe to the magazine, or get digital-only access.

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DEAR DR. ROACH: I have had fatty liver for the past 10 years. To reverse it, I am trying to lose weight. Now I am 116 kilograms. I have heard that if someone has fatty liver and wants to lose weight, they should not lose more than 1.5 kg per week. This week, I lost 3 kg. What is your advice? A.A.

ANSWER: The advice against too much weight loss too quickly was based on an observation that some people rebounded their weight after losing it. Newer studies have not confirmed that. In fact, people with large amounts of weight loss (more than 2 kg in the first four weeks) have been shown to have a better chance of keeping the weight off. If you are losing weight due to healthier diet and exercise, I would advise continuing those behaviors and not worrying about losing too much too quickly.

Any kind of weight loss can temporarily increase the risk of gallstones. Having some sources of healthy fat in the diet (such as nuts or avocados) will decrease this risk.

Early on in the first few weeks of weight loss, especially in people using a higher fat diet, much of the apparent weight loss is by loss of water associated with glycogen stores.

DEAR DR. ROACH: What is an epiretinal membrane? My doctor says I have this but it is not bad enough to be treated. I am 86 years old, and my vision is blurry. How would this be treated? T.V.

ANSWER: An epiretinal membrane, also called a macular pucker, is a thin layer that forms over the retina at the back of the eye. It is semi-translucent, and as such can cause loss of vision or visual distortion. They are common and occur more frequently in older individuals. Most of the time, they do not require treatment. They can form for no particular reason, and these are usually asymptomatic. However, an epiretinal membrane can form after certain eye conditions, especially retinal detachment. Its possible for it to attach to and pull the retina, causing distortions in the vision. It may also decrease vision when it is thicker and interfering with the function of the retina.

The only treatment is surgery. The decision to perform surgery is made by how much the vision is affected. Although surgery is relatively safe and usually effective, there are possible complications. Most eye doctors do not rush to surgery, except in less-common cases where there is swelling in the most critical part of the retina (called the macula) for central vision. People whose epiretinal membrane gets worse, or who have the kind that can pull the retina out of shape, may also require surgery.

DR. ROACH WRITES: A recent column on pneumonia vaccines contained an error: I said that the 13-valent conjugate vaccine, Prevnar, was a 2-dose series. It is a single dose. Many people get both the 23-valent polysaccharide vaccine, Pneumovax, as well as the 13-valent Prevnar, but my column misstated this. I appreciate my sharp-eyed colleagues who wrote in to correct this.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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The opportunities to excel in more than one sport are few and far between, and in this age of increased professionalism and specialisation, such chances are becoming rarer. But there is one sporting switch that seems to be eminently possible and, in many cases, extremely successful. A swelling number of elite athletes are making the switch from rowing to cycling. The question is, why? What makes rowing and cycling apparently so complementary?

Male and female athletes alike have transitioned from boat to bike very successfully, suggesting that years spent rowing can contribute to cycling excellence. Having worked as an exercise physiologist at British Rowing for 12 years, I have a solid understanding of rowing and now I want to find out why being good with a pair of oars can equip you well for a career in the saddle, supporting or even enhancing your cycling performance.

Hamish Bonds national velodrome 4,000m pursuit record and gold medal, following his switch from time trialling (he won TT bronze at the 2018 Gold Coast Commonwealth Games) to the track, was another exciting twist in the double Olympic rowing champions athletic career. Previously half of New Zealands dominant mens coxless pair undefeated for eight years the 32-year old has now decided to return to the boat in an attempt to qualify for the Tokyo Olympics.

Bond is not the only example of the successful rowing-to-cycling transition at the highest level. After winning a silver medal at the Athens 2004 Olympics and World Championship gold the following year in the womens quadruple sculling event, Rebecca Romero won the individual pursuit cycling title at the Beijing Games in 2008.

With rowing events always taking place during the first week of the Olympics, rowers can spend the second week soaking up the atmosphere and enjoying other sports as spectators. It was here Romero was reintroduced to cycling. The atmosphere in the velodrome was wild, she recalls watching Bradley Wiggins race in 2004. A contact of my [now] husband suggested I would be good at the pursuit.

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Following the 2005 rowing World Championships, I was out of the boat with a long-standing back injury, and Id fallen out of love with the sport so I made the decision to leave rowing.

British Cycling got wind of Romeros interest in track cycling, and the coach tasked with developing a womens squad for the Beijing Games called her and invited her to Manchester to get tested the rest is history.

Other talent transfers include Olympic silver medallists Chris Bartley and Katie Greaves who ride for the Athlete Services Test Team; Rosamund Bradbury who sculled at the London 2012 Olympics and recently won the inaugural British Cycling Zwift eRacing Championships (and her brother Edmund, who rowed at Cambridge, now rides for JLT-Condor). An honorary mention too, to Cycling Weeklys own Michael Hutchinson, who competed as a lightweight rower while studying. Some coaches have also made the crossover, with Team Sky coach Tim Kerrison competing and coaching rowing in his pre-cycling days. Of course, we cant ignore the high-profile attempt by Wiggins to make the switch: he finished 21st at the 2017 British Rowing Indoor Championships. However, Wiggins abandoned the idea of rowing in Tokyo, citing other commitments.

(Daniel Gould)

All of this evidence points towards the possibility that rowing is a good background for a cyclist and the follow-on suggestion that it might be an effective cross-training activity. Are there lessons that cyclists can learn from rowing? And could adding rowing to your training help improve your cycling?

Why do rowers make good riders? First up, physiology. Rowing is classified as a strength-endurance sport, and rowers, like cyclists, possess some of the highest aerobic capacities in elite sport. Absolute VO2max values as high as seven litres per minute are not unusual. Adjusted for weight, the values are less impressive, naturally rowers are relatively heavy. Being heavier doesnt much matter in rowing youre fighting the drag of water, not gravity. Lightweight rowers with VO2max values in close to 80ml/kg/min are not uncommon. The high-volume nature of training to improve aerobic capacity prepares rowers well for the rigours of cycling.

Having to overcome water resistance, and needing the ability to change gear during a race, rowers must be powerful. Whoever can complete 240 power-clean repetitions with the most weight will win. This highlights the high-strength demands of the sport. Training for track cycling is similar with time spent in the gym alongside high mileage on the road and intensity work on the track.

Only lightweight rowers have a realistic chance of making a successful switch to road cycling. With a maximum weight of 70kg for men and 57kg for women, these athletes are trained to produce high power outputs from relatively low body weight. Australian Cameron Wurf rowed lightweight at Athens 2004 before riding for the Cannondale road team, then switching to triathlon [and spend the past season riding with Team Ineos]. Chris Bartley retired from rowing in 2016, having won silver at London 2012 in the Lightweight Mens coxless four and last year he finished second in the British 25-mile TT championships.

The main reason why rowers find the switch to cycling more straightforward than vice versa is the technical demands of the sport. I mentioned the 240-repetition power-clean demand, but that was too simple. Imagine having to execute that set of repetitions on the deck of a wobbling boat, balancing a loaded tea tray on either end of the weights bar, synchronised with up to seven team-mates. Balance, timing, and feel, among other factors, require several years of dedicated practice but can be picked up surprisingly quickly.

Rowing has a unique development pathway: while many rowers learn at school or as youths within the club system, many including several Olympic champions came to the sport as adults, taking up the sport at university. Double Olympic champion Helen Glover started rowing in 2008 aged 22 and in 2012 became one of the first British women to win an Olympic rowing gold medal. Glover competed at football, hockey and cross-country running before rowing but was considered highly coachable and trainable in her early rowing days.

(Daniel Gould)

Romero likewise competed in several different sports before finding rowing. A varied, multi-skilled background may make it possible for rowers to quickly apply their fitness to a new sport. Cyclists tend to be purists, spending many years solely riding their bikes. Rowers seem to be better equipped to transfer their skills.

Rowing training at elite level is very different from cycling training. Cycling is low-impact and a low-force/high-cadence exercise, so high-volume training is essential. Rowers have to overcome greater resistance in water, absorbed by the back, ribs and forearms. While textbook form and technique will reduce the risk of injury, fatigue and loss of form are hazardous. Hence, rowers rarely train for longer than two hours (including the occasional rest). Rowing training is supplemented with non-specific cross training and cycling is the number one choice. Many national programmes include a weekly low-intensity long bike ride and winter training camps.

The successful transition of rowers into track cycling suggests that rowing training may have some tricks to offer to cyclists. Despite the relatively short event distance and times, rowing training has evolved to comprise high volumes of low-intensity training, combined with short, sharp intensity, roughly following an 80:20 polarised intensity distribution. International-level rowers train approximately 20-25 hours per week and clock 5,000-6,000km per season. Over the course of a four-year Olympiad, this equates to approximately 7,600 strokes in training for every single stroke of an Olympic final!

The unavoidably flat nature of lakes and rivers is comparable to the velodrome: it is consistent, and effort can be precisely measured (weather conditions aside). Rowers, therefore, programme training sessions with clear single training zone targets. Long steady-state rowing or ergometer sessions are the norm in international squads, with a tight range of intensity based on heart rate or blood lactate responses.

Whereas cyclists often include multiple efforts of different zones of work within a single training ride, rowing programmes timetable up to four shorter

In-your-face stats: theres nowhereto hide on the indoor rowersessions in a day (including resistance training and core stability). The intensity-based race-preparation sessions include isolated efforts to ensure quality.

The strength-endurance demands within rowing performance requires athletes to complete up to three weight training sessions per week, particularly during the winter months. Making improvements in strength and power alongside endurance is difficult, owing to the interference effect, where gains in strength are lessened by endurance work. Rowing coaches alleviate this by programming resistance training as the final session of a given day, to maximise strength adaptations.

Correct nutrition helps to maximise the effect of such strength training with emphasis placed on protein intake before, during and after such sessions. While strength training for track cycling is well established, and its use for road athletes is increasing, most cyclists would benefit from more weight training to improve their economy, with corresponding improvements in nutrition. Rowers are famous for their high-calorie intake. While macronutrient status has little effect on a six- to eight-minute race, meeting the demands of high-volume preparation means consuming up to 6,000kcal per day. As covered in these pages, many cyclists under-fuel in an attempt to lose weight and stay lean, putting their bone health at risk. Core stability is also critical to maintaining good form and effective rowing. Rowing places high force through the trunk, and common injuries include lumbar spine and rib problems, often caused by poor stability. Producing power on a bike requires a stable base too, so this is another way in which cyclists could benefit from training more like rowers.

(Daniel Gould)

As we have seen, rowers tend to switch quite easily to cycling because theyve already been used to cycling as a cross-training activity. Cross-training is highly valued in many endurance sports but is often neglected in cycling. Of course, cycling is low-impact and relatively non-intense, so cross-training might not seem vital, but mixing things up can have a powerful effect.

Its tempting to keep your training specific and only ever train on the bike but you might be missing out with many clubs offering taster sessions. The technical nature of the sport takes time to develop, and it is difficult to register meaningful physical training during this time. A quicker and more convenient solution is indoor rowing. The stability and reduced technical demands mean you are quickly rewarded for your efforts and, in short, yes there may be some advantages to including some rowing in your training programme.

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Rowing is a whole-body exercise, so with correct technique, your legs, trunk and arms are subjected to an aerobic training stimulus. The quads, glutes and hamstrings should contribute the most to each stroke. If your training is mostly cycling, there is no harm in taking some of the pressure off the well-used muscle groups and involving the upper body too. Keeping the resistance low will allow more of a low-force/high-cadence approach, targeting the cardiovascular system rather than strength.

Dr Nicky Keay, who has published several studies investigating bone density in athletes, believes rowing is an excellent spine-loading exercise for those at risk of low bone density, whether through past under-fuelling or the lack of weight-bearing from cycling alone.

As previously mentioned, rowers need a strong and stable core, and good rowing drills and sequencing should enable you to sit stronger on your saddle too. It is easy to lose shape, but with a constant reminder of your split and effort on the screen on a rowing machine, the influence of technique on speed is clear. You can work hard, but a weak position will mean you leak power and quickly slow down.

Finally, rowing provides an experience that cycling cannot: a level of teamwork rarely called for in cycling. I am told the feeling of team cohesion and rhythm when you are part of a crew moving a single hull in perfect synchronicity is unbeatable. Like a team time trial without the option of losing a man, the whole really is greater than the sum of its parts.

This featureoriginally appeared in the print edition of Cycling Weekly,on sale in newsagents and supermarkets, priced 3.25.

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Why do so many elite cyclists have a background in rowing? - Cycling Weekly

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Protein is an essential nutrient for regulating cell function, building tissue, and helping your blood carry oxygen throughout the body. However, it's possible to eat too much protein which can overload your liver and kidneys and cause some other minor side effects like bad breath and appetite loss.

Not getting enough protein can lead to fatigue, brain fog, hunger, and slower recovery from illness and injury. It can also cause loss of muscle mass, particularly in the elderly.

On the other hand, it's possible to experience side effects from getting too much protein, particularly if you have kidney problems.

It's important to know which sources of protein are better than others for avoiding health risks. What's more, there are ways to gauge if you're getting the right amount of protein, how to tell if you're getting too much, and when to see a doctor.

In general, a person should get at least 0.36 grams of protein per pound of body weight per day. However, protein needs will vary depending on factors including age, lifestyle, and gender:

For example, a moderately active adult woman who works out for 2-3 hours a week and weighs 130 pounds would need between 70 to 118 grams of protein a day for health.

Eating too much protein isn't a problem for most people, but if you do consistently overdo it for long periods of time, it can eventually overload your digestive system, liver, and kidneys leading to problems like:

How much protein is too much? If more than 35% of your daily calories are coming from protein, that's when it's time to reconsider your diet.

Research suggests that it's safe to eat as much as 1 gram of protein per pound of body weight per day in the long term. And certain people (including athletes) can safely consume up to 1.6 grams per pound per day. That's equal to up to 35% of daily calories from protein, or as much as 219 grams of protein per day on a 2,500 calorie diet.

For most people who are otherwise healthy, too much protein isn't likely to be an issue.

"Your body will use what it needs for structural maintenance and tissue turnover, and the rest can be burned for energy," registered dietitian and sports nutritionist Georgie Fear told Insider.

All protein is broken down into amino acids. If you eat more than you can use, your body can't store the extra, so it's processed and ultimately excreted in your urine, says Fear. Extra calories from protein, though, can be stored as fat if not used.

Most people consume well within the recommended range for protein intake, according to Allison Knott, a registered dietitian based in Brooklyn, New York.

"On average, most people aren't coming close to the upper end of the protein range of 35%," she told Insider.

More than that, however, can cause problems like dehydration, fatigue, headaches, digestive distress, and even seizures, from overloading the digestive system, liver, and kidneys.

In particular, people with kidney problems should avoid excess protein, since it can cause extra stress on the kidneys by forcing them to break down and filter out whatever your body can't use. Research has also linked excess protein intake to higher risk of kidney stones in people with a family history of renal disease or who get most of their protein from animal sources.

Most people don't have to worry about serious health risks from eating too much protein, but you may experience minor side effects:

Bad breath: Excess protein can sometimes cause bad breath, due to bacteria breaking down the protein and emitting odors that can smell like cabbage or rotten eggs.

GI issues: Eating too many protein-rich foods may also mean you're missing out on other essential nutrients like fiber, since protein-rich animal products don't contain fiber. A low-fiber diet can cause digestive issues ranging from constipation, diarrhea, mild nausea, or fatigue after meals. It can also change your microbiome, the colony of beneficial bacteria and microorganisms that live in your gut.

Loss of appetite: Eating a lot of protein can also decrease appetite, says Fear, since it keeps you feeling full for longer. That can make it useful for weight-loss goals.

Weight gain: However, eating too much of anything can still lead to weight gain, so if you're consuming too many calories in the form of protein, those excess calories will be stored as fat and lead to weight gain.

Eating too much protein can lead to harmful side effects if you have existing kidney problems, or a family history of renal disease or kidney stones.

Some symptoms can indicate possible kidney disease or failure, a serious and potentially dangerous health problem, according to the National Kidney Foundation.

See a doctor if you experience some combination of the following symptoms of kidney problems:

"There are no 'bad' protein sources, but keep an eye on the saturated fat and calorie content of your protein sources to optimize heart health," Fear said.

Protein sources like fatty meats and some processed foods are associated with an increased risk of cancer, diabetes, and heart disease, according to the Harvard T.H. Chan School of Public Health.

In addition, be wary of protein supplements, including bars and shakes, as they can contain a lot of additives. Some brands have more than 20 grams of sugar per serving (as much as a scoop of ice cream) or contain artificial sweeteners that may be just as bad for your health in the long term.

If you do decide to supplement, find a brand you trust, read the label and ingredient list carefully, stick to the recommended serving size, and use in moderation.

There's no ideal time to eat protein, so long as you get enough, experts say, but spreading your intake out throughout the day can be helpful.

"Balancing protein in meals throughout the day has shown to be beneficial for muscle protein synthesis and maintenance of lean body mass," Knott said.

Protein is an important nutrient for health and most people don't have to worry about getting too much. However, you should aim for healthier sources of protein such as lean meats and whole plant foods to avoid higher risk of chronic diseases. People with kidney issues should monitor protein intake carefully, since too much could cause serious health problems.

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What happens when you eat too much protein, and how much is healthy - Insider - INSIDER

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