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If anyone's managed to make the most of 2020, it's Rebel Wilson as part of what she calls her "Year of Health," the Australian actress and comedian pushed her way through a diet and fitness transformation. The 40 year-old Pitch Perfect star, who rocketed to fame after making everyone laugh as the iconic "Fat Amy" on the silver screen, surprised fans and followers earlier this year by opening up and sharing more about efforts to embark on a new journey focused on her health. In January, Rebel shared on social media that she was hoping to reach a goal weight of 165 pounds by the end of 2020 and she recently revealed that she hit her goal a month early.

Throughout the year, fans learned more about how the journey began; last year, Rebel traveled to Austria to an exclusive wellness center known as VivaMayr. The clinic's diet program focuses on revamping gut health and borrowing tenets of the alkaline diet: doubling down on fiber-rich staples, eliminating gluten, addressing bad habits like over snacking, and other tactics like fasts (which is documented in this diet guide book). A focus on daily fitness routines is also stressed at VivaMayr, and since the trip reportedly impressed Rebel with immediate results, she double downed on the diet and exercise teachings she learned there.

Early on in 2020, Rebel began documenting her progress by sharing snapshots and videos to Instagram, and it became clear her journey was a top priority. "For the last few years, I've been theme-ing my years. So, I had the 'Year of Fun,' last year was my 'Year of Love,' and this year it's going to be the 'Year of Health' because I turned 40 this year in March," Rebel told Drew Barrymore during a recent interview on the host's CBS talk show. "I never really focused on my health, which was probably obvious. I was going all around the world jet-setting everywhere, and eating a ton of sugar. That was kind of my vice."

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While Rebel has been transparent about her goal weight of 165 pounds, sharing that she's lost more than 40 pounds to achieve it, her weight hasn't been the sole focus in her journey. Rebel took to Instagram Live to answer questions about her health from followers just shortly after she announced she completed her goal, confirming that her target weight was just a starting point. "Am I glad that I did it? Yeah the goal was never to be skinny," she said. "It was never to fit into a certain dress size. I put in a goal weight there because I needed some tangible thing."

While she's shared plenty of snapshots of new dresses throughout the year, it's clear that Rebel is enjoying more in life than new fashions. And her renewed focus on her own health definitely has influenced her happiness since then. Here's how Rebel's "Year of Health" has impacted her own life and her outlook in her own words.

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Rebel often referred to her weight loss goal throughout the year, keeping fans updated on her progress as she pushed towards that goal. But she's made it clear from the start that her journey is much more about how she feels holistically than it is about a number on a scale.

"You never want it to be about the number, because it really isn't about that," she told People. "It's [really] about: I was doing some unhealthy things to my body, and I just wanted to change it and become a healthier person."

"I would say to everyone out there don't be obsessed about how much you actually weigh," she added. "It's more about all the healthy practices, and then the changes to your whole lifestyle."

Scrolling through her Instagram, it's clear that Rebel began working with a fitness trainer at some point this year, challenging herself with intense sessions at the gym (and even outside!). But many people may not be aware that she also began working with a nutritionist, as People reports, to reform her diet. She told the press that she was "probably eating 3,000 calories most days" of things like desserts ("I love desserts!") and sugary treats. A dietitian helped Rebel restructure her diet to swap sources of empty carbs for high-protein staples and rich sources of fiber, a change that she'll stick to in the future.

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Speaking with Barrymore, Rebel revealed that she had attempted many "fads and diets" in her past to lead a healthier lifestyle, but these failed to address aspects of her holistic health. This year, she focused on her mental health and wellness overall, and felt an immediate change. "I think what I really suffered from was emotional eating and dealing with the stress of becoming famous internationally," she told Barrymore. "I was going all around the world, jet-setting everywhere and eating a ton of sugar, that was kind of my vice. I have a very sweet tooth There is a lot of stress that comes with it, and I guess my way of dealing with it was just eating doughnuts."

But as she approached her "Year of Health," Rebel said she realized it was time to also put work into her emotional wellbeing. "I was working on the mental side of things, of 'Why was I doing that? Why was I not valuing myself and having better self-worth?'"

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"I love my curves and stuff, I don't think I'll ever go too skinny but I feel so much healthier," Rebel said on the Drew Barrymore Show, adding that she's "really coming into my own" in her professional life.

"I feel more in control I get to produce movies now, which is amazing, and have more control over the content. Everything seems to be coming together. Maybe I was a late bloomer or something, but I'm slowly getting it together."

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While the VivaMayr diet is restrictive in some ways, it seems that Rebel has found what she calls a "healthy balance" between sticking to the diet's principles and also enjoying her favorite foods from time to time. "I'm just trying to go for overall balance, overall healthy balance," she told People in a recent interview. "I have this state of being, which is not my quote, but I go: 'Nothing is forbidden.' We'll be like, 'Should we get In-N-Out burgers?' And I'm like 'Nothing is forbidden,'" she explains.

"I can go there, I just might eat half of what I used to eat before. You know? And I'll have a burger, and a few fries, and then you feel fine."

Working with a nutritionist and heading to VivaMayr, it's clear that Rebel has learned a thing or two on how to fuel her body while enjoying her diet. And it seems that lean protein everything from chicken breast to salmon is at the top of her list, as she's told People that a "high protein diet was the way to go" when she was working on losing weight this year. "My body just responds well to protein," she said, adding that she turned to a 1,500 calorie meal plan in week-long periods throughout the year.

After hitting her goal weight, she's focusing on keeping strong on the fitness front and maintaining a new protein-forward diet in the long term. "It'll probably be about 2,000 to 2,500 [calories] because I do work out like a beast, so I do need a little bit more now that I've hit my goal weight, and I'm maintaining it."

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In September, Rebel revealed to Instagram fans that she had been dating Jacob Busch, 31, a member of the same family behind the brewing conglomerate Anheuser-Busch. It became quickly clear that the two spend a lot of time together, as Jacob popped up in a multitude of Instagram shots filled with quippy captions. "We do a lot of exercise together," one cheeky post reads.

But in all seriousness, it seems that Rebel's newfound love for exercise is a chance for her and her boyfriend to have a bit of fun. A source tells People that the couple have spent a lot of time this year working out together. "Jacob is also very health conscious and they've been motivating each other with their health journeys, they said. He's a gentleman, has very old school manners and treats her well."

Starting a new fitness routine isn't a walk in the park for most, Rebel included. Throughout the year, she's admitted that she thought about giving up but pushing through to do even just a brief walk helped her through. "Even if you have to crawl towards your goals, keep going x it will be worth it," she wrote in an Instagram in May, adding that she was planning on spending the year working on producing a film, as E! News reported. "Try and give a little bit of effort each day I know some days are frustrating as hell, you feel like giving up, you get annoyed at the lack of progress but good things are coming your way."

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It's clear that Rebel's boyfriend Jacob shares a passion for fitness, and also enjoys pushing the limits in shared workouts. But Rebel says this is just a shared interest and not the reason why her relationship started in the first place. During her recent hour-long Instagram Live, Rebel revealed that she had actually started dating Jacob long before her "Year of Health" began. The decision to unveil their relationship to the public this September didn't revolve around Rebel's ever slimming figure.

"He's a very private person, so I don't like to give away too much in that department," Rebel told fans. "But I will say we dated before I started any of this health journey, as well as now." She added, with chagrin: "So that goes to show you, ladies: You don't have to be a certain size to get a boyfriend."

A friend tells People magazine that Rebel's love for Jacob has a lot more to do with shared interests rather than just working out. "This is the first guy she's met who is a match for her humor and personality," a source said. "Someone who has his own life and success, and isn't intimidated by her He's entrepreneurial and they're both very business-minded."

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Rebel Wilson's Weight Loss and "Year Of Health" Journey in Her Own Words - GoodHousekeeping.com

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Australia is famous for its gorgeous terrain, underwater reefs, enchanting people and unique animals like koala bears and kangaroos. But the country's popular weight-loss plan called the CSIRO Total Wellbeing Diet gets little attention outside the land Down Under, especially in the U.S.

"I've never had a single client ask about the CSIRO diet. I think the lack of information about it is a huge limiting factor in the U.S.," says Gabrielle Gambino, a registered dietitian with Weill Cornell Medical Center.

There are few details, Gambino notes, because people in the U.S. aren't eligible to sign up for the program. It was created in 2005 by scientists at the Commonwealth Scientific and Industrial Research Organization -- Australia's national science research agency.

The diet website notes that more than 500,000 Australians have lost weight using the program. It's available by either by buying a book ("The CSIRO Total Wellbeing Diet") or signing up on a website and paying a fee (AU$200 to AU$300) to access to meal plans, recipes, apps, exercise programs and online community forums.

Used copies of the diet book are available to people in the U.S. through various internet retailers.

What Is the CSIRO Diet?

The CSIRO diet is a 12-week, high-protein eating plan that promises big results. Diet developers cite body weight-loss rates of 5% to 21% for people who stay on the program for all 12 weeks.

The diet premise is that protein keeps you full throughout the day so you won't fill up on unnecessary calories. Diet developers claim this approach will:

-- Control appetite by reducing food cravings.

-- Enhance metabolism (converting food into energy).

-- Reduce calories, since your food cravings are under control.

-- Limit muscle loss.

-- Improve fat loss.

Diet developers say these benefits are supported by lots of scientific evidence, although most studies are small or limited in the length of follow-up. "Some of the science has been funded by dairy and meat organizations. Critics suggest those groups had some say in how the diet was created," Gambino says.

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"I think researchers are exaggerating the findings," says Liz Weinandy, the lead outpatient registered dietitian at Ohio State University Wexner Medical Center. "Protein can help with satiety and help maintain muscle mass, but once you get past a certain amount, it doesn't have any benefits. And while it does take more calories to digest and process protein compared to carbs and fat, it doesn't burn that many calories, maybe another 100 per day."

[See: High-Protein Breakfast Ideas.]

CSIRO Diet Rules

The CSIRO diet sorts participants into plans based on dietary needs ( such as gluten-free foods) and their personalities. "You take a quiz that allows you to figure out your diet type. Within each type, they can give you guidance on eating habits, whether you crave and look for sweet foods, you socialize and eat with friends or you eat whatever is in front of you," says Riley Peterson, a private practice dietitian in Denver.

Participants select a calorie limit based on their personal needs, and then use food categories to determine what they'll eat, with a certain amount of servings per category. It's intended for flexibility that can be utilized at home or out and about. Participants get points to use in each food group including:

-- Proteins.

-- Bread and cereals.

-- Vegetables.

-- Fruit.

-- Dairy.

-- Healthy fats and oils.

"There's also an indulgence category that allows you to bank points and use them for food items planned in advance like chocolate or sausages, chips or muffins -- foods that don't have much nutritional content," Gambino points out.

Emphasis on Protein

All CSIRO diet meals are high in protein, low in fat and moderate in carbohydrates. The allowed carbs are low on the glycemic index, which ranks foods based on how quickly they'll raise blood sugar.

"A really high GI index food would be a muffin with sugar in it, compared to a whole grain muffin with fiber, which is lower," Peterson says.

Protein sources for the CSIRO diet can come from:

-- Lean red meat such as beef, veal or lamb.

-- Pork.

-- Skinless chicken.

-- Fish and shellfish.

-- Eggs.

-- Legumes such as beans, lentils or chickpeas.

-- Tofu, tempeh, edamame beans or fermented bean curd.

"I'm concerned people will eat too much red meat on the diet, which is linked to certain cancers and increased 'bad' LDL cholesterol levels. I've seen CSIRO diet recommendations suggesting 200 grams of red meat four times a week. That's about 7 ounces, four times a week, and that's high in terms of red meat. We tell patients no more than two 4- to 6-ounce servings of lean red meat per week," Gambino says.

[See: The 9 Best Diets for Fast Weight Loss]

How Much Protein Does the CSIRO Diet Include?

The CSIRO diet encourages people to consume between 1.2 and 1.6 grams of protein per kilo of body weight every day. For example:

-- A woman who weighs 65 kilograms or 143 pounds would eat about 78-104 grams of protein per day on the CSIRO diet.

-- A man who weighs 100 kilograms or 200 pounds would consume 120-160 grams of protein per day on the CSIRO diet.

Weinandy says that's too much protein. "Most people don't eat anywhere near that much unless they have big wounds and need protein to heal them, or they're young athletes trying to build muscle," she says.

By comparison, U.S. dietary guidelines recommend a daily protein intake of 46 to 52 grams of protein per day or 0.8 to 1.2 grams of protein per kilogram of body weight.

The Risks of Too Much Protein

Protein consumption is essential for bone and muscle health and other body functions. But eating too much protein can lead to:

-- Kidney damage. "Waste products from metabolizing animal foods, especially protein, are eliminated through the kidneys. Too much protein stresses them. For someone with normal kidneys, in the short term, it's not a problem. But it could cause kidney damage in someone with kidney disease," Weinandy warns.

-- Kidney stones. Eating too much protein increases uric acid levels. Uric acid can form into kidney stones.

[See: 5 Unintended Consequences of Eating Too Much Protein.]

Should You Try It?

Gambino, Peterson and Weinandy all recommend avoiding the CSIRO diet, noting that the eating plan:

-- Focuses too much on protein instead of calories. "The takeaways of most studies that find weight loss are based on how many calories you take in and burn every day," Gambino says.

-- Is potentially risky for people sensitive to eating disorders. "They may find themselves taking it to the next extreme and making it more restrictive or becoming obsessed with the structure of the diet," Peterson says.

-- Is too restrictive to sustain for the long term. "Some people really do lose weight on high-protein diets. But in the long term, unless a person stays on that diet and makes behavior changes, they revert right back to their usual eating habits and the weight comes back," Weinandy says. "If it's not helping you change your behavior, it's just another diet."

Heidi Godman reports on health for U.S. News, with a focus on middle and older age. Her work has appeared in dozens of publications, including the Harvard Health Letter (where she serves as executive editor), the Chicago Tribune, Baltimore Sun, Orlando Sentinel and Cleveland Clinic Heart Advisor.

Heidi spent more than 20 years as a TV news anchor and health reporter at ABC affiliate WWSB and more than five years as the host of a daily health talk radio show on WSRQ-FM. Heidi has interviewed surgeons in operating rooms, scientists in laboratories and patients in all phases of treatment. She's earned numerous awards for outstanding health reporting and was the first TV broadcaster in the nation to be named a journalism fellow of the American Academy of Neurology. Heidi graduated from West Virginia University with a degree in journalism.

Connect with Heidi on Linkedin or email her at health@heidigodman.com.

Link:
What Is the CSIRO Diet? - Yahoo News

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The German Federal Institute for Risk Assessment (BfR) survey finds 48% of the population view these so-called "superfoods" as part of a healthy diet with only 8% linking health risks with their consumption.

Superfood products are often not sufficiently investigated to be able to evaluate them from a health perspective," says BfR President Professor Dr Andreas Hensel.

"A balanced and varied diet remains the best basis for staying healthy. This can be supported by the consumption of imported superfoods just as by the consumption of local fruits and vegetables."

Further findings from the BfR Consumer Monitor, a representative population survey conducted annually since 2014, reveals that 70% of the 1000 people surveyed considered chia seeds to be a superfood.

Other foods considered to have extraordinary properties include goji berries (65%), quinoa (57%), linseed (53%), blackcurrants (42%) and oats (41%).

The survey thinks that compared to local foods, the majority tend to label imported foods, such as chia seeds, goji berries and quinoa, as superfoods.

Yet, local foods often provide comparable health benefits. For example, blackcurrants present an alternative to goji berries due to their high content of vitamin C just as linseed, with its high content of proteins and omega-3 fatty acids, shares similarities with the nutritional profile of chia seeds.

Further findings from the survey reveals the main benefits of consuming these superfoods include their content of vitamins (19%), a generally positive effect on the body (15%) and a strengthening of the immune system (11%).

One third of respondents have superfoods on their menu at least once a week. However, almost 40% state that they do not consume any superfoods at all.

The Institute warned that some superfood products, such as certain food supplements, consist of extracts or preparations of plant-based superfoods, which may contain potentially harmful substances in concentrated form.

The lack of standards in extraction procedures or partly insufficient data from studies can make the health risk assessment of these products difficult. For this reason, they cannot be compared to the plant-based superfoods from which they are derived, the BfR states.

This is reflected in the survey, which when asked, Which health risks do you see in foods also referred to as superfood? 13% answered Questionable ingredients, in response.

Only two out of five respondents consider the health benefits of superfoods to be scientifically proven.

The same finding also assumes that superfood products are tested for health safety before they are available in Germany.

The BfR comments that while health benefits take centre stage, superfoods can also pose health risks. These include certain ingredients and contaminants that can be harmful to health if consumed excessively.

Specific superfood products are often insufficiently researched to allow for a conclusive health risk assessment.

However, foods that are new to the European market are subject to the Novel Food Regulation and go through strict testing and approval procedures.

For example, in 2009 the addition of chia seeds to bread products was permitted up to a maximum content of 5%.

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Superfoods part of a healthy diet for almost half of Germany, says survey - NutraIngredients.com

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Typhoid fever is a serious issue in many parts of the world.

It can cause a range of side effects, including headache, fatigue, stomach pain, and diarrhea (1, 2).

While dietary changes cannot cure the disease and treatment typically involves the use of antibiotics, some dietary modifications may help relieve its symptoms.

This article takes a closer look at the typhoid diet and how to follow it.

Typhoid fever is a type of bacterial infection thats usually transmitted via the consumption of food and water contaminated with Salmonella typhi (2).

Although its rare in developed countries, its a serious problem worldwide, accounting for over 215,000 deaths globally each year (3).

Symptoms of typhoid can include fever, headache, fatigue, weight loss, diarrhea, stomach pain, and loss of appetite (1, 2).

Although making changes to your diet cannot treat typhoid fever, it may help alleviate certain symptoms.

In particular, choosing nutrient-dense foods that are easy to digest can help provide long-lasting energy and relieve gastrointestinal issues.

Typhoid fever is a bacterial infection that can cause a range of side effects. Making modifications to your diet may help provide relief of certain symptoms.

The typhoid diet is focused on alleviating digestive distress caused by typhoid fever while ensuring that your body is getting enough energy.

High fiber foods, which may be difficult to digest and thus may worsen digestive issues caused by typhoid fever, should be limited. This includes foods like raw fruits and vegetables, whole grains, nuts, seeds, and legumes.

Instead, you should cook foods thoroughly, select canned or seedless fruits, and choose refined grains over fiber-rich whole grains.

Other foods that may be difficult to digest should also be limited, including fatty or spicy foods.

Drinking plenty of water is also important. However, since typhoid fever is caused by bacterial contamination, if youre in an area in which typhoid fever is common, choose bottled water and avoid drinks with ice unless the ice is made from bottled or boiled water (4).

Practicing food safety is another key component of the typhoid diet.

Be sure to wash your hands regularly, wash all produce thoroughly, and steer clear of raw meat, raw fish, and unpasteurized dairy products.

You should also avoid consuming foods or drinks from unknown sources, such as street vendors, and prepare foods at home instead.

On the typhoid diet, you should eat foods that are easy to digest, drink plenty of water, and practice proper food safety.

The typhoid diet encourages eating nutrient-dense foods that are easy to digest.

On the typhoid diet, you should opt for foods lower in fiber, such as cooked vegetables, ripe fruits, and refined grains.

Its also important to stay hydrated and drink plenty of water.

Here are some foods to enjoy on the typhoid diet:

Foods that are high in fiber should be limited on the typhoid diet to help ease digestion.

This includes raw fruits and vegetables, whole grains, nuts, seeds, and legumes.

Spicy foods and foods that are high in fat may also be difficult to digest and should be limited on the typhoid diet.

Here are some foods that you should limit or avoid:

The typhoid diet encourages cooked fruits and vegetables, refined grains, and proteins. It also limits high fiber ingredients and foods that may be difficult to digest.

Although theres limited research on the typhoid diet specifically, studies show that low fiber diets could be beneficial for certain gastrointestinal conditions.

In fact, low fiber diets are sometimes used to treat irritable bowel syndrome (IBS), a condition characterized by symptoms like gas, bloating, and diarrhea (5).

Studies also show that following a bland diet with low fiber, easily digestible foods like bananas, white rice, applesauce, and toast could help improve diarrhea (6, 7).

Whats more, research suggests that limiting spicy foods may be beneficial.

For instance, some studies indicate that acute chili consumption could worsen stomach pain and burning in people with gastrointestinal disorders (8, 9).

Although theres little research on the typhoid diet specifically, studies show that following a low fiber diet and limiting spicy foods could help relieve several gastrointestinal issues.

The typhoid diet is a short-term eating pattern designed to provide relief from digestive symptoms caused by typhoid fever.

Note that the diet eliminates many nutritious foods and should not be followed for long periods of time unless your healthcare provider advises you to do so.

Additionally, you should transition back to a regular diet slowly.

This is because increasing your fiber intake too quickly can cause adverse side effects, such as gas and bloating (10).

Keep in mind that the typhoid diet is also not intended to treat or prevent typhoid fever.

In fact, one of the most effective ways to protect against typhoid fever and other foodborne illnesses is to practice proper food safety to prevent contamination (4).

Additionally, if youre traveling to an area in which typhoid fever is common, you may want to consider getting vaccinated a few weeks prior to your trip (4).

Finally, if you suspect you have typhoid fever, its important to talk with your healthcare provider to determine the best course of treatment.

The typhoid diet is not intended to treat or prevent typhoid fever and should be followed short term to help reduce symptoms.

Typhoid fever is a bacterial infection that causes a range of serious side effects.

The typhoid diet is a short-term eating plan that encourages low fiber, nutrient-dense foods that are easy to digest.

Although the typhoid diet is not intended to treat or prevent typhoid fever, it may help relieve certain symptoms when paired with medical intervention.

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Typhoid Diet: Overview, Foods, and Benefits - Healthline

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Olive oil has always been considered as a "healthy fat," and with good reason. Polyphenols, compounds found in olive oil, contain antioxidant properties that protect against the development and progression of various health conditions.

However, how healthy that bottle of olive oil is, depends on the quality and quantity of polyphenols inside it, which comes from how heavily the olives are processed. Among the different types of olive oil, extra-virgin olive oil (EVOO) is the least processed type and therefore the healthiest, says Judy Simon RDN, CD, FAND, a clinic dietitian at the University of Washington Medicine. It is also the most traded type of olive oil worldwide.

When shopping for olive oil, look at the label to check its quality. In some studies, about four tablespoons of olive oil was linked with health benefits like avoiding metabolic disorders and cardiovascular diseases.

Here are the health benefits of olive oil and how you can incorporate it into your diet.

"What makes olive oil stand out from other types of fats and oil is that it is comprised mainly of unsaturated fatty acids," says Temitope Osinaiya DSc, RDN, Senior Registered Dietitian and Educator at the Baylor College of Medicine.

Unsaturated fatty acids are important for overall health because they reduce low-density lipoprotein (LDL or sometimes referred to as "bad cholesterol") cholesterol levels.

Saturated fats, on the other hand, like those found in butter and vegetable oil, can raise LDL cholesterol and potentially increase the risk of coronary artery disease and heart attack.

Therefore, "for optimum health, the majority of fats consumed should be unsaturated," Osinaiya says. Olive oil provides plenty of health benefits, which include:

Because of its numerous health benefits, many individuals frequently consume olive oil.

"Olive oil can be used to grill, roast, marinate, and saut meats, poultry, seafood, and vegetables," says Osinaiya. Easily add it to your diet by replacing ingredients that you commonly use in cooking.

Moreover, "olive oil has a bright, fruity aroma and a nutty, woodsy flavor. It truly enhances the flavor of so many foods," says Simon.

Here are some ingredients that you can substitute with olive oil:

If you're looking for more ways to add olive oil to your diet, the Mediterranean diet may be a good fit for you. It is considered by many nutritionists and dietitians to be one of the healthiest eating plans because of the health benefits of olive oil, its most characteristic component and main source of dietary fat.

Some individuals combine the Mediterranean diet with the ketogenic diet, a high-fat, moderate-protein (with an emphasis on seafood), and low-carbohydrate nutrition plan, by incorporating olive oil as the principal source of healthy fat.

Olive oil is one of the healthier oils because of its high content of polyphenols and unsaturated fatty acids. It provides plenty of health benefits including a reduced risk of colorectal cancer and cardiovascular diseases. You can easily incorporate it into your diet by substituting some ingredients with olive oil.

"Overall, olive oil is a good source of various health-promoting compounds. Its protective role from various diseases makes it worthwhile to include as part of a healthy nutrition plan," says Osinaiya.

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7 medically-studied benefits of olive oil and why you should use it instead of butter - Insider - INSIDER

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Diet culture feels more ubiquitous than ever before. Gone are the days where most folks would grab a hard roll, slather on some butter, and get on with their lives. Now, theres a seemingly endless number of ways one can eat to lose weight, gain muscle, boost focus, and feel healthier in general. And a lot of people are following different diets.

Its estimated that 45 million people go on a diet each year, and Grand View Research claims that the weight management market is valued at $288 billion in 2020.Searching for diet advice online can be exhaustive, and it may lead you to unreliable sources. By having a better understanding of the most common types of diets, you can decide which one works best for your lifestyle and overall goals (whether thats to slim down, bulk up, or be healthier). Here is our list of common diets that you should know about:

Editors note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Its always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

Before we dive into the different types of diets, its important to note that none of these options are the be-all, end-all for your health needs. You can lose weight on just about any diet, so long as youre in a caloric deficit (that is, you burn more calories than you consume). (1) The same is true if youre looking toput on some muscle mass. No diet is necessarily better than the other in accomplishing this. Prioritize calories first, and then choose a diet style based on your preference.

Studies have also shown that the quality of food is just as if not more important than the number of macronutrients (protein, carbohydrates, and fats) you take in. (2) In other words: if youre following a low-carb diet, you need to make sure youre eating quality fats and protein, too. On the flip, opt for whole grains over refined starches if eating a diet lower in fat.

Lastly, some diets may lack vital micronutrients (vitamins and minerals) necessary for everyday life vegetarians, for example, are more likely to develop an iron deficiency than their meat-eating counterparts. Iron deficiencies can lead to anemia, the symptoms of which include fatigue, chest pain, and even pale skin. Of course, you should always consult a doctor, but eating a wider variety of food or taking a supplement may help with any deficiencies.

That said, heres a list of the more popular diets in 2020 and what theyre all about.

Unless this is your first time on a fitness website, youre probably already familiar with intermittent fasting (sometimes called IF). For the uninitiated, this isnt so much a diet as an eating strategy where you consume all of your calories in a set time period and then fast for the rest of the day.

There are different approaches to intermittent fasting, with the most popular being an 8:16 split meaning you consume your calories in an eight-hour eating window and fast for the other 16 hours of the day. You can also do a 10:16, 16:10, or even 6:20 eating:fasting split. Some extremists go as far as squeezing a whole days worth of calories into a single hour.

The concept is that youll be eating fewer calories since youre squeezing them into a narrower timeframe, as opposed to consuming them throughout the day.

During the fasting period, youre allowed zero-calorie beverages such as black coffee, herbal teas, and sparkling and flat water.

Several studies have found that IF not only results in weight loss but can help improve insulin resistance, reduce oxidative stress on your cells, stabilize blood sugar levels, and reduce the risk of strokes. (3)(4)

As the name suggests, the Mediterranean Diet is inspired by the eating habits of people who live near the Mediterranean Sea. Those countries include Greece, Italy, Spain, Lebanon, Turkey, and more. These countries have some of the longest life expectancies in the world. According to a study in the Lancet Medical Journal, Spains citizens are expected to live to an average age of 85.8 years. (5) The United States life expectancy, for comparison, is about 78.5 years.

The diet is rich in heart-healthy foods such as vegetables, fish, fruit, grains, olive oil, and nuts. Consumption of red meatis kept to a minimum, and dairy intake is moderate and consists of high-quality sources such as yogurt and cheeses.

Experts, however, also point out that people in the Mediterranean have better lifestyle habits than Americans. Typically, these people are less sedentary, drink and smoke less, and have better sleeping habits.

A study published in theAmerican Journal of Clinical Nutrition found that not only did the Mediterranean Diet lead to weight loss, but it was also the easiest for people to adhere to when compared to intermittent fasting and the paleo diet. (6) When adhered to, the diet has also been found to reverse symptoms of diabetes and cardiovascular diseases. (7)

In recent years, the Ketogenic diet has arguably been one of the most discussed and debated diet. Even if youre not a follower, youve no doubt seen specially designed keto snacks on store shelves for its devotees.

But what is it? Keto, as its called for short, is a diet that prioritizes fat (65-75 percent of your daily calories), with moderate protein consumption (20-30 percent) and very few carbs (only about five percent, though some versions prohibit carbs altogether). Which means youll be eating a lot of avocados, eggs, and bunless cheeseburgers.

The Keto diet was designed to keep the body in a near-constant state of ketosis, a metabolic state where the body creates ketones from fat to use as energy instead of sugar from carbs (the bodys primary and preferred energy source). There have also been claims it may help treat cancer and even respiratory illnesses. (8) As mentioned above, weight loss comes down to calories in vs. calories out. Several studies point out keto is no more effective for weight loss when calories are matched with other diets. (9)

Most people fall off their diets because its too regimented you have to eat the same thing day after day. Eating chicken, rice, and broccoli on repeat until your next cheat meal is miserable for most folks. Enter If It Fits Your Macros, a more flexible dieting approach that lets you eat whatever you want as long as you hit your pre-determined protein, carb, and fat targets.

First, you must determine how much of each macronutrient you need to eat per day to accomplish your goals, whether to lose weight or gain weight. How much of each macro a person needs will change based on that specific person and their goals. Heres a good starting point: the acceptable macronutrient range says you should get 45-65 percent of your daily calories from carbs, 20-35 percent from fat, and 10-35 percent from protein. We also have a macro calculator that you can consult as a starting point. Really, though, your best bet is to speak with a registered dietitian.

From there, make sure that everything you eat fits into those macros by tracking what you eat on an app like MyFitnessPal. You can eat a slice of pizza or your favorite Little Debbie cake so long as you dont go over your carb or fat limit. And therein lies the dilemma many people face. If you indulge in one of those treats at lunch, youll need to pay close attention to what you eat for the rest of the day and, theoretically, could be forced to eat a pure protein meal for dinner (which wouldnt be the worst thing).

IIFYM is often touted as an anti-diet, but it is absolutely a diet. Your macros will only allow for so many treats. Most of the time, youll be eating the typical healthy foods, so your macros remain balanced and you stay full.

Veganism is one of the fastest-growing movements in the United States. Six percent of Americans identified as vegans in 2017, up from just one percent in 2014. And the alternative meat industry which includes products such as Beyond Burgers is expected to be valued at $140 billion over the next decade.

While mainstream media considers it a diet, wherein followers avoid animal-based products, some consider it a lifestyle (many vegans avoid wearing any leather or animal hide). A few years ago, vegans would only eat beans, legumes, grains, egg-free pasta, fruits, and vegetables. But advances in technology have allowed the alternative meat industry have provided vegans access to a wider variety of products.

Various studies point to veganisms benefits. One study that followed 250,000 people and their eating habits found that vegans had a 25 percent lower risk of heart disease and an eight percent lower risk of cancer than those who ate animal products. (10)

Vegans, though, are at a higher risk of being deficient in vitamins in minerals such as iron, zinc, vitamin D, calcium, and omega-3 fatty acids, all of which are vital to everyday health.

What if your mothers advice to eat your vegetables was a lie? Thats the essence of the carnivore diet, the antithesis of veganism. Carnivore devotees only eat animal-based products meat, cheese, milk, animal-based fats, and eggs (though some variations only allow meat, no eggs, and dairy). There are no grains, no vegetables, and no fruits. No, thats not a joke.

Also known as the Zero Carb Diet, its basically a variation of the keto diet since its fat and protein is prioritized over carbs. This diet approach flies in the face of scientific research that proves that limiting your meat intake can extend your life and improve cardiovascular health. Still, its followers are have claimed it can fight inflammation and prevent nutrient deficiencies. There is proof that it can lead to weight loss, especially since protein increases the bodys thermic effect of feeding the energy it takes to digest food.

The scientific consensus, though, is that this diet may lead to an increased risk of heart disease, cancer, and overall risk of death because there are no fruits or vegetables in it. (11)(12)

The Paleo diet, sometimes called The Caveman Diet, could be considered a cousin of the carnivore diet. In addition to meat, youre also eating fish, vegetables, fruit, nuts, and seeds. You need to avoid any grains, dairy, processed foods, beans, legumes, and sugars while adhering to this diet.

Studies have shown that its effective in helping people lose weight, drop their blood pressure, and improve other blood markers. (13)(14) Many researchers, though, point out theres not enough evidence of the diets effects on health and that more research needs to be done. Others also warn against the diets exclusion of whole grains, which has been shown to ward off heart disease and diabetes.

You probably start each morning with a plate of eggs and some oatmeal, but how would you feel about finishing that with a cookie or a slice of cake? Well, you can. The Dessert with Breakfast Diet is exactly what it sounds like a sugary treat first thing in the morning. It sounds too good to be true, but theres evidence it works.

A 2012 study in the journalSteroids found that people who ate a high-carb, high-protein meal that included a dessert lost more weight and kept it off for the duration of the eight-month-long study than those who had a low-carb, high-protein breakfast. (15)

Of course, you need to know yourself before trying this diet. Some studies have shown that sugar may be addictive, and some people can be triggered to eat more tasty food after having a little. (16) Remember the Lays slogan, Betcha cant eat just one? They werent just being cute. Another study had participants bid on snack foods such as Cheetos, Snickers, and Coca-Cola. After tasting the treats, their second bids rose by an average of 38%. (17) Processed junk food is chemically engineered to taste great, so approach this diet with some caution if youre prone to indulging in common junk foods.

Thanks to endorsements from Adele and British royal Pippa Middleton, the Sirtfood Diet has grown in popularity in recent years. Created by nutritionists Aidan Goggins and Glen Matten, the diet focuses on foods high in sirtuins, a group of proteins found in the body that regulate metabolism.

Foods high in sirts include red wine, dark chocolate, walnuts, Medjool dates, walnuts, arugula, coffee, capers, and extra-virgin olive oil.

Following the Sirtfood Diet isnt as simple as just eating those foods. Goggins and Matten prescribe a two-phase approach. In the first, you can only drink three sirtfood green juices and eat one full meal rich in sirtfoods, which amounts to 1,000 calories for three days.

On days four to seven, your caloric intake goes up to 1,500. Then, in Phase two, you eat three sirtfood-rich meals per day and a green juice for two weeks. After that, you can either repeat that process or stick to a diet rich in sirts while continuing to drink at least one juice per day.

The celebrity endorsements aside, theres little proof that the specific diet works for weight loss or better health. One study found that mice with high sirt levels had more fat loss than other mice. (18) That said, no mention was made of total calories consumed or other notable weight-loss factors. So, its difficult to directly link more sirtuins to weight loss.

The word diet refers to anything we eat daily. Remember that the best diet for you is the one that will help you reach your goals but that you can also stick to. Heres some more diet-related content from BarBend:

Featured image: George Dolgikh/Shutterstock

Link:
9 Types of Diets How They Work and Pros & Cons - BarBend

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RALEIGH Vaccines are on the way, but right now you can use diet to prevent COVID-19, says a professor at N.C. State-based on findings in a newly published study.

Eat grapes, drink green tea and enjoy chocolate.

In fact,De-Yu Xie, professor of plant and microbial biology at NCSU, believes so much in what he has found that hes recommending the diet right now. The study,published in the journal Frontiers in Plant Science, shows active compounds in certain foods fight the virus at the cellular level.

Are you recommending a diet including these foods as a means of fighting COVID-19? WRAL TechWire asked Dr. Xie.

Yes, green tea and muscadine grapes, he replied. And Xie, who specializes on phytochemistry, metabolomics and metabolic engineering, is putting the diet in place for himself and others.

I hope that more people know that green tea, grapes and cacao (chocolate) have active compounds with anti-SARS-Cov-2 enzymeactivity, he said, referring the scientific name for the coronavirus.

Before vaccines are ready, use these functional food and beverageproducts.

My family, my students, and I are doing this way.

Many foods on our tables, many beverages on your table, in your car they have generally antiviral activities.

[In followup comments, the professor, stressed that the food products were not a substitute for vaccines or CDC-recommended preventive measures.

Here, I make a strong and clear statement that I strongly support all CDC guides, vaccines, mask requirements, social distancing, and all other protocols for preventing, stopping, and treating COVID-19, he said.

[Vaccines are the final solutions to eradicate COVID-19.]

Chemical compounds in foods he cited can bind to and block the function of a particular enzyme, or protease, NCSU reported.

In effect, the virus dies as a result, Xie said.

NCSU noted that chemical compounds in green tea and muscadine grapes were very successful at inhibiting [a key] function; chemical compounds in cacao powder and dark chocolate reduced [the key] activity by about half.

Even when vaccines are approved and distributed, they are not preventive, Xie points out in the study.

Currently, the humans are placing a hope on vaccines. However, no effective vaccines are ready for prevention. The potential risks of vaccines remain largely unknown. Making matters worse, more studies have shown that the originality and the transmission of this contagious virus are more complicated than the humans know, the study explains.

Xie and his fellow researchers stress:

In summary, no medicines can treat COVID-19 and no vaccines can prevent this contagious disease. Therefore, effective treatments and preventions are urgently needed.

He and researchers have been spent months examining these foods and the active compounds they contain to fight COVID. Researchers say if the compound can deactivate the enzyme, the virus will die.

Computer simulations and in-vitro (lab) tests produced the same results.

Xie has big hopes for the diet but faces challenges in getting to the next level:

In-human tests.

I am struggling to find a doctor who would like to collaborate with us to perform clinical trials and provide green tea and muscadine extracts to test their therapeuticefficacy to treat COVID-19, he explained.

But he encourages people to try the diet.

Recommendation to you and your family: Stay with green tea for safety!

The rest is here:
You can fight pandemic with this diet, says NCSU professor based on new study - WRAL Tech Wire

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Nutrition is one of the most overlooked and underutilized treatment options for stress. Fortunately, many foods and beverages have stress-relieving qualities. As a board-certified OBGYN and Culinary Medicine specialist, Dr. Haver recognizes that pharmaceuticals are important, but some should try nutritional changes first before considering other options.

"The holiday season can be a stressful time," said Dr. Haver. "Making small nutritional changes by adding specific foods into your diet and staying away from the obvious highly processed foods can help your body alleviate some of the stress."

Dr. Haver's top three stress battling foods include:

Additional foods that can help curb stress are parsley, sunflower seeds, kimchi, artichokes, shellfish, cruciferous vegetables, chickpeas, tahini, chamomile tea and blueberries,you can read her full post with recipes on her website hereor check out a her video All About Cortisol, the Body's Stress Hormone.

The Galveston Diet is the first and only nutrition program created by a Female OBGYN, designed for women in menopause. The Galveston Diet is dedicated to helping women reach their health and wellness goals through an anti-inflammatory approach to nutrition. For more information visit http://www.galvestondiet.com, follow on Facebook @thegalvestondiet, Instagram @thegalvestondietand Tik Tok @galvestondiet.

MEDIA CONTACT:Meghan Bailey[emailprotected]

SOURCE The Galveston Diet

http://www.galvestondiet.com

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Top Foods To Battle Stress From Founder Of The Galveston Diet - PRNewswire

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A new study of older pet dogs found that problem solving, sociability, boldness and dependency decline with age, and reported no associations between an enriched diet, lifelong training experiences, and measures of behavior and cognition after a one-year diet period. A team of researchers at the University of Veterinary Medicine, Vienna, Austria, and University of Liverpool, UK present these findings in the open-access journalPLOS ONEon September 16, 2020.

Like humans, dogs can experience cognitive decline and behavioral changes as they age. For instance, they may display less curiosity about novel objects and show decline in social responsiveness, memory and attention. Also like humans, individual dogs vary in their rates of cognitive decline. Some research suggests that lifelong training and an enriched diet could slow cognitive aging in dogs. However, few studies have explored aging in pet dogs, as opposed to dogs in laboratory settings.

To better understand aging in pet dogs, the authors assigned 119 pet dogs--aged over 6 years and of varying breeds--to receive either an enriched diet (including nutrients such as antioxidants, omega-fatty acids, Phosphatidylserine and tryptophan) or a control diet over the course of one year. They also asked the dog owners to report their pets' previous training experiences. After one year of dietary treatment, the researchers evaluated the dogs' cognition and behaviors in a newly developed battery of tests known as the Modified Vienna Canine Cognitive Battery (MVCCB).

The analyses showed that, in general, the aging dogs experienced declines in four out of six total factors addressed by the MVCCB: problem solving, sociability, boldness, and dependency. The two other factors, trainability and activity-independence, showed no change with age. Previous training experiences and an enriched diet showed no significant association with the observed cognitive declines.

These findings suggest that additional research is needed to determine whether and how training and diet might impact aging in pet dogs. The authors highlight that the MVCCB could be a useful tool to detect age related changes in dogs for future research.

Author Durga Chapagain adds: "Modified Vienna Canine Cognitive Battery can be used as a tool to determine behavioural changes and cognitive deficits in aged dogs."

Originally posted here:
Diet and prior training show no impact on cognitive decline in aging pet dogs - Jill Lopez

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We know what youre all thinking, another article on the Mediterranean diet and its many benefits. Weve heard them all! But have you?

A new study by the researchers atWake Forest School of Medicine, part of Wake Forest Baptist Health, has discovered something possibly groundbreaking.

The findings have led researchers to believe that eating a Mediterranean dietmay provide arelatively easy way to help lessen the physiological effects of stress and promote healthy ageing.

These findings, the first preclinical trial to measure the effects of long-term consumption of aWesternversusMediterraneandiet on stress under controlled experimental conditions, are published in the current online edition of the journalNeurobiology of Stress.

It is very difficult to control or reduce stressors in our lives, said Carol A. Shively, PhD, professor of pathology and comparative medicine at Wake Forest School of Medicine and principal investigator of this study.

But we do know that we can control our diet, and previous observational studies have suggested that lower perceived stress is associated withhigh fruit and vegetable consumption.

Unfortunately, Americans consume a diet rich in animal protein and saturated fat, salt and sugar, so we wanted to find out if that diet worsened the bodys response to stress compared to a Mediterranean diet, in which much of the protein and fat come from plant sources.

The researchers studied the effects of the chronic stress of low social status and the acute stress of being socially isolated for 30 minutes on 38 middle-aged animals that were fed either a Mediterranean or Western diet.

The diets were formulated to jointly reflect human diets, with protein and fat derived mainly from animal sources in the Western group and primarily from plant sources in the Mediterranean group.

To determine the diets effect on stress responses, the scientists measured changes in thesympatheticandparasympathetic nervous systems and in the adrenal gland hormonecortisol, in response to acute and chronic stress.

Thesympatheticnervous system is connected to the fight or flight response felt during periods of acute stress and controls bodily functions such as heart rate and blood pressure. The parasympatheticnervous system has opposite effects that help the body return to a calmer, zen-like state.

High sympathetic nervous system activity can be harmful to health, so maintaining a healthy balance between the two systems is important, Professor Shively stated.

Cortisol, the bodys main stress hormone, helps the body access the resources needed to fight or flee. However, if stress is continuous, cortisol levels stay high and damage tissues in our bodies. This stress is referred to as Chronic Stress.

In comparison to the animals fed aWestern diet, those fed theMediterranean dietexhibitedenhanced stress resilience.This was indicated bylower sympathetic nervous systemandcortisol responses to stress, and morerapid recoveryafter the stress ended, Professor Shively said.

Our study showed that the Mediterranean diet shifted the balance toward the parasympathetic nervous system, which is good for health, Shively mentioned.

By contrast, the Western diet increased the sympathetic response to stress, which is similar to having the panic button on all the time, and that isnt healthy.

As the animals aged over the 31-month study,which is equivalent to about nine years in humans, the research group noted that sympathetic nervous system activity increased!

Nevertheless, the Mediterranean diet slowed the ageing of the sympathetic nervous system.

The studys findings suggest that population-wide adoption of the Mediterranean or Mediterranean-style diet may provide a relatively simple and cost-effective intervention to reduce the negative impact of psychological stress on health and delay nervous system ageing, Shively said.

Hence, it can be safely declared that Greek people, in especially ancient Greeks, have the healthiest diet in the world. And that if we truly follow it as our ancestors did, we will reap great benefits, both physically, psychologically and mentally.

A simple rundown of what the Mediterranean entails:

The Mediterranean diet is simply an ancient way of eating whole, fresh foods that are in season. It is based around lots of vegetables, nuts, seeds and grains, and limited consumption of meat from animals. It is not as strict as other fad diets, allowing a wide variety of foods that can be enjoyed, this makes it easier to follow. The diet promotes the eating of foods that are high inOmega-3sandhealthy fats, such as;

To read more about the Mediterranean diet and its myriad of health advantages, clickhere.

To read more about Professor Carol A. Shively and her incredible ongoing research on the effects of the Mediterranean Diet, click here.

The aforementioned study was supported by the National Institutes ofHealth R01HL087103, RF1AG058829, R01HL122393, U24DK097748, and the Wake Forest Claude D. Pepper Older American Independence Center P30AG012332.

Excerpt from:
Breaking News: Can The Mediterranean Diet Help Reduce The Effects Of Stress? - Greek City Times - GreekCityTimes.com

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