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Americans can't follow through with diets or exercise without someone to hold them accountable, according to new research. The survey asked 2,000 Americans found 53% would fail a diet or exercise routine if they pursued these goals alone. It's no surprise then that 71% shared they are more likely to follow through with these goals if they have someone to hold them accountable. Conducted by OnePoll on behalf of Nutrisystem, the survey found that just over four in 10 respondents also said they're more likely to start a healthy habit when partnered with a friend or loved one as opposed to on their own. This inspiration to start a healthy habit seems to have been amplified during quarantine as well, as 55% shared that hunkering down at home due to COVID-19 was the push they needed to pursue a healthier diet and more active lifestyle. Another inspirational nudge to lead a healthier lifestyle is as simple as lending a hand and helping their loved ones pursue their own goals. All of these factors seem to contribute to successful goals, with 64% of respondents sharing that dieting with a partner has worked for them in the past. The top ways respondents help their loved ones included working out together and making healthy meals to share with them. A quarter of respondents also shared they would even make healthy meals and drop them off at their loved one's home if it would help them achieve their goals. When it comes to achieving these goals and finding motivation, 69% of respondents said have a go-to person in their life they turn to for this support. Forty-three percent of those surveyed said their significant other is their go-to motivational support and a further 35% turn to a family member they live with. And as their days in quarantine continue, 46% said their schedules with their spouses, friends and loved ones are more in-sync than ever before which may help them be more successful with their goals. "Studies continue to show that dieting with a partner leads to greater success and helps people to maintain their weight loss," says Courtney McCormick, Corporate Dietitian, Nutrisystem. "So, shared weight loss programs, like the new Nutrisystem Partner Plan, can make it even easier to reach your goals." Aside from their goals of eating healthier and exercising more, 53% of respondents said they're trying to have a more positive attitude as quarantine continues. Other goals respondents are pursuing during quarantine include reading more and practicing meditation. Four in 10 respondents also shared they're pursuing a new hobby during quarantine. Nearly half of respondents (45%) are also making a point to speak to a loved one once every day during their time in quarantine. "People are finding fun and exciting ways to stay connected during the pandemic, especially when it comes to losing weight and getting healthy," adds McCormick. "Accountability and social fellowship are key factors to success."

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Many Americans say this is the key to sticking to their diet and exercise routines - Yahoo Entertainment

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We all have that one person in our life who can convince us to do anything,even going so far as to persuade us tomake strides towards a plant-based diet.It turns out thatfour out of 10 Britshave switched to a vegan or vegetarian diet because of their partner.

The Fry Family Food Co., a vegan meat substitute company, conducted asurvey with 2,000 meat-free adults. Out of those surveyed,18% switched their diet to make their partner happy, reports The Sun. Even more convincing were friends and children: 19% were convinced by their friends and 16%convince by their children to eat plant-based or vegetarian.

Actually making the switch is the hardest part, but 8 out of 10 surveyed found changing their diet easier than they thought, especially after53% said they feel healthier and more energetic after eatingvegetarian or plant-based.

"Our research has revealed that those who follow a plant-based diet feel healthier, have more energy, and most importantly, found the change in the diet far easier to adapt to than they could have imagined," said Tammy Fry, Marketing Director of The Fry Family Food Co.

The Fry Family Food Co. conducted another, separate survey of 1,000 adults and found46% percent have tried eating vegetarian or plant-based and of those individuals, 49% made the switch because of a partner encouraging them. Our research shows that when it comes to trying out a plant-based diet, encouragement from partners, family and friends can be really helpful," said Fry.

She continued: "Whether its sharing experiences, advice or handy meal tips, talking to loved ones about the benefits of swapping to a meat-free diet can go a long way in encouraging others to reduce their meat or dairy consumption.

Unfortunately, one in 20 gives upeating plant-based or vegetarian because of a breakup.The majority of those who do give up the diet change is because they miss the nonvegan foods they cut out.Other reasons sticking to a plant-based diet proved difficult was because of the lack of support from family and struggling to find food when ordering out.

On the bright side,one-fifth of those who gave it up would try eating plant-based again, and 23% would try it because of all the plant-based options that keep coming out.

Fry's advice to people making the diet change is: When it comes to taking steps towards a meat-free diet, it doesnt have to be all or nothing you can simply start by making easy swaps once or twice a week... Its never been easier to introduce meat-free options into your diet, without compromising the taste or quality of your meal.

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Half of Brits Switch to a Plant-Based Diet With Help of Partner - The Beet

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Each year, tons of people set New Years resolutions to better themselves mentally and physically. For many people, that consists of trying out one of the many popular diets circulating around social media.

If youre eager to jump on the next dieting fad, we know three diets that everyone is talking about. Heres what you need to know:

What Diet is Right for You?

Before you dive into one of the tops three diets of 2020, you should know that you can lose weight without committing to a strict diet. You should always consult with a professional dietitian before making any big changes, but any doctor will encourage you to try the following tips:

An easy way to cut a lot of unnecessary sugar and calories from your diet is by taking a break from juices, sodas, and alcohol. However, this is hard for those who enjoy their nightly ritual of red wine and frozen yogurt. Some people even experience sweetalcohol withdrawal symptomswhen they try to cut back.

If you struggle to limit your alcohol intake because of your body, know that its possible with the right professional help.

Try to sneak some vegetables in every meal you eat, and youd be surprised what a difference it can make. Omelets pair well with vegetables, and veggies can fit easily into any lunch and dinner plan.

Go for a walk in the morning or on your lunch break for some fresh air and to wake up your body. If you cant make it outside, you can still actively work on standing more often and taking more active alternatives whenever possible, such as taking the stairs as opposed to an elevator.

The Top 3 Diets

If youre not willing to settle for small changes and youre prepare to commit to a diet, try these three:

You may have heard of the Mediterranean diet within the past few years, and you should get used to hearing about it. This diet centers around a heart-healthy meal plan full of whole grains, healthy fats, fruits, and vegetables.

Aside from the obvious pros of this diet, it has been utilized by people as a way of life for so many years. This alone gives it surprising credibility- theres even data that suggests the diet impacts chronic diseases and weight control.

Intermittent fasting requires you to adjust your eating patterns. You will cycle between a period of fasting and then eating. This diet doesnt provide a specified category of foods to stick to, so it is more of an eating pattern than a diet. A common method involves fasting for 16 hours each day, so you only have an 8-hour window of eating.

The Keto diet is based around a low-carb, high-fat meal plan that is popular among many, thanks to its fast-acting promises. If cutting sugar and carbs is completely out of the question for you, then this might not be the best fit.

While obviously a lot of people have found personal success with this diet, this option is ranked last due to its difficulty to maintain and the possibility of nutrient deficiencies.

Bottom Line

Health experts, for the most part, encourage diets that involve a variety of healthy food groups consumed in moderation. Diets that have you restricting yourself when eating can be tricky to keep up with in the long run, which is why people are choosing these three diets in 2020; theyre easier to commit to and still rewarding.

Consider these three diets if youre ready for healthy, natural weight changes in 2020!

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What are the Top 3 Diets of 2020? - Times Square Chronicles

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Remedies for period pain: Painful periods can be because of iron and folic acid deficiency

Period pain is a tough to endure. For many women, it requires taking an extra leave or a forced break from daily commitments. Health experts believe that moderate amount of period pain is normal, and shouldn't be much of a concern. However, if the pain is excruciating and occurs every time you get periods, then it can be because of an underlying health condition like iron deficiency, and must be checked by an expert. You will be surprised to know that moderate and recurring period pain can be dealt with the help of simple kitchen ingredients like raisins, kesar and ghee.

Celebrity nutritionist Rujuta Diwekar, in a recent live session on YouTube talks about these home remedies that can effectively reduce and even help you get rid of painful periods.

Take two small bowls. In one add black raisins (4-5), and in other add a few strands (1-2) of kesar or saffron. Have them first thing in the morning. "This is one of the most useful food interventions for the likes of period cramps and bloating. It can also help in reducing constipation and meeting iron deficiency," says Diwekar.

Start your day with soaked raisins and kesar to reduce period painPhoto Credit: iStock

Also read:Exercising During Periods: This Is The Workout You Should Do When You Are On Your Period

These vegetables are rich in fibre, polyphenols and naturally-existing hormone-like substances that help you have smoother periods and better skin and hair health. Cook them how they have been cooked in your family for generations.

Have a fresh fruit or a banana by 4 or 6 pm in evening, every day. It will help you have a smaller portion size for dinner. This in turn helps you sleep better and wake up fresher. Banana is rich in potassium, fibre and Vitamin B.

Eat a banana at around 4 pm or 6 pm every dayPhoto Credit: iStock

Apart from eating the banana, you can also bank on the banana flower. It is therapeutic in nature and has medicinal properties.

"Not having anything between 4 or 6 pm in evening can either lead to overeating during dinner, or lead to consumption of stimulants like tea, coffee or cigarette. Junk food and comfort food cravings also tend to shoot up if you don't eat at this time of the day," Diwekar explains.

Also read:Try These 7 Foods That Have More Potassium Than A Banana To Control High Blood Pressure

They are extremely useful as they add more diversity to your diet. They help in improving gut flora, which can improve the health of your ovaries and reproductive system, she says and adds that it can be helpful for women who get painful periods and even those who have endometriosis. Kuttu or buckwheat, rajgira, makai, etc are good grains for winter.

Aliv seeds or garden cress seeds of halim seeds can ensure smooth and pain-free periods. These seeds are a good source of folic acid and iron. These seeds can be mixed with coconut and jaggery to make a laddoo. You can also add a pinch of aliv seeds to turmeric milk, and have a cup of it at night. It can help you sleep well. Eat one aliv laddoo every day for smooth, pain-free periods.

Coriander seeds, with some dried coconut and jaggery can also help you have smooth periods. Also add a tsp of ghee to each of your meals. It helps you provide essential fatty acids and helps in assimilation of fat-soluble vitamins A, D, E and K.

These basic home remedies helped women experience fewer mood swings, cramps, bloating, sugar cravings and tiredness and fatigue.

"Such food interventions primarily are effective in reducing pain during periods as they help in overcoming micronutrient deficiencies," she explains.

Also read:Irregular Periods: 5 Superfoods That Can Induce Menstruation

It may take around 12 weeks of consistent effort for one to overcome aches and pains, using these time-tested foods practices, Diwekar informs.

Iron, folic acid and haemoglobin deficiencies are quit common among women in India, says Kareena Kapoor Khan's nutritionist. These aches and pains and conditions that most people suffer from, are because of micronutrient deficiencies.

Avoid following fad diets that are restrictive in nature. These low-calorie diets that offer promising weight loss benefits can do more harm than good by causing nutritional deficiencies, sleep troubles, digestion troubles and much more.

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Period Pain: 5 Foods And Home Remedies That Work Like Magic - NDTV

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I've been following the nutritarian lifestyle for over two months, which is a whole-food, plant-based diet that focuses on nutrient-dense foods. I've been feeling amazing eating so many greens, beans, veggies, seeds, and whole grains, but eating the recommended minimum of four fruits per day was causing me painful cramps and bloating.

New York-based internist and gastroenterologist Niket Sonpal, MD, said bloating isn't cause for alarm or worry, unless you're feeling abdominal pain as a result of eating fruit or it's making preexisting digestive conditions, like IBS, worse.

Fruits contain natural sugars, including fructose and sorbitol, which can be difficult for people to digest, explained registered dietitian Carlie Saint-Laurent Beaucejour, MS, LDN, known as @mindfuleatingdietitian on Instagram. These poorly absorbed sugars pass through the small intestine and into the colon, where they are fermented by colonic bacteria to produce increased gas, explained gastroenterologist Kristen Lee, MD.

Fruit also contains another substance called pectin, an indigestible soluble fiber. Although the fiber in fruit can help relieve constipation, it can cause bloating in some people. Dr. Lee added that fruit offers antioxidants and vitamins, so you don't want to avoid it altogether, if possible.

Some fruits contain higher amounts of fructose, which can result in bloating, explained Saint-Laurent Beaucejour. These include apples, very ripe black-speckled bananas (due to the higher pectin content compared to unripe bananas), plums, grapes, dried fruits, cherries, pears, mangos, nectarines, apricots, pineapples, and pomegranates. Fruits that are high in FODMAPS may also cause bloating for some, said registered dietitian Jessie Wong, who specializes in FODMAP diets and helping people with IBS. This includes many of the fruits on this list, as well as prunes, avocados, and watermelons.

Fruits lower in fructose may be less likely to cause bloating, said Dr. Lee, including strawberries, blueberries, oranges, grapes, pineapples, and kiwis. Wong added that low-FODMAP fruits are also good choices such as dragonfruits, papayas, tangerines, clementines, and bananas that don't have black spots.

Aside from limiting or avoiding fruits that are high in fructose, here are some tips to help prevent bloating after eating fruit:

If you limit or avoid fruit and the discomfort continues, Dr. Sonpal said to make sure to speak with your primary doctor or gastroenterologist to determine what foods or lifestyle choices could be causing this uncomfortable issue. You definitely shouldn't live in pain or discomfort!

Image Source: POPSUGAR Photography / Matthew Kelly

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Fruit Used to Make Me Bloated, Until I Started Following These Experts' Advice - POPSUGAR

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With regards to picking an eating regimen to follow, there are a great deal of choices out there. And keeping in mind that anybody can pick an eating routine that functions admirably for their way of life, Rachel Paul, PhD, RD, says that theres one eating regimen, specifically, that would be viewed as the most noticeably terrible eating regimen for weight reduction. She says an eating routine zeroed in on low-protein, low-fat, and high-carb by and large doesnt function admirably for individuals.

Weight loss comes from being in a calorie deficit, and since higher fat and protein diets are more physically filling than low-fat diets, a person on a calorie-restricted, high carb diet will be more likely to be very hungry, says Paul.

Paul perceives that various methods of eating unquestionably work for various individuals. In any case, when taking a gander at a high-carb diet that is low in protein and fat, she says it by and large wont work for individualsespecially when seeing satiety levels.

When a person is losing weight, and then maintaining that lost weight, its much easier to continue on with a way of eating if theyre physically satiated, says Paul.

Heres a more profound gander at why an eating regimen zeroed in on just carbs wont work, and what you should zero in on. Also, for more good dieting tips, make certain to look at our rundown of 21 Best Healthy Cooking Hacks of All Time.

To start with, its critical to take note of the sorts of carbs that are devoured. Despite the fact that low-carb and keto eats less have gotten mainstream in the course of recent years, its not awful for your body to have carbs. Truth be told, complex sugarslike oats and beansare the absolute most ideal approaches to get dietary fiber in your eating regimen, which is unfathomably significant for generally speaking weight reduction.

Be that as it may, if a high-carb diet was topped off with basic, refined carbs, it would be more earnestly for the health food nut to get thinner long haul. An eating regimen that is brimming with starches that have been deprived of their regular dietary fiber wont leave you feeling full, and will make you be significantly hungrier. Particularly in case youre not blending in protein and solid fats.

No.

While there are a great deal of studies and books that give you why an emphasis on a low-carb diet works for weight reduction, eats less centered around high-protein, high-fat, and low-carb by and large need more fiber in it. Furthermore, fiber is significant for absorption, averting immune system sickness, and weight reduction as a rule.

Despite the fact that sugars are not viewed as a basic food, as indicated by Healthline, there are a great deal of nourishments with starches that are loaded with acceptable supplements for your bodylike products of the soil.

Since theyve exposed this legend, here are 15 Carbs myths that are totally bogus.

Getting an assortment of carbs with protein and fats is ideal.

On numerous occasions, an eating routine that centers around the blend of all the macronutrients functions admirably for weight reduction. So in the event that a high-carb diet is the most noticeably terrible eating regimen for weight reduction, at that point a medium-carb, medium-protein, and medium-fat eating routine would be the bestlike how you would follow the best by and large eating regimen for weight reduction.

Having every one of the three macronutrients in your eating regimen is key for by and large satiety from your suppers, so without them, your body is less inclined to feel full with just sugars. Particularly if those starches are refined and prepared.

Having protein in your eating regimen assists with diminishing the yearning hormone ghrelin.

Nourishments that are high in fat are the last to leave your review parcel, so by having a decent measure of solid fats in your eating regimenlike avocadosyoull feel full for longer timeframes.

Whats more, in conclusion, sugars that are high in dietary fiber will deliver leptin, which is the yearning hormone that turns on your bodys completion switch. Furthermore, fiber additionally moves gradually in your stomach related plot.

So in case youre appreciating a crushed avocado on a cut of entire grain toast, you will feel full for quite a long time. Include a seared egg top and you have yourself the ideal feast. Whats more, for more solid carbs to add to your eating regimen, bookmark our rundown of 28 carbs that wont make you fat.

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If youre looking to lose weight while promoting heart health, you may have come across the 3-Day Cardiac Diet.

This eating pattern provides a simple meal plan and claims to help you lose up to 10 pounds (4.5 kg) in only 3 days. However, it has been heavily criticized for being overly restrictive, ineffective, and dangerous.

This article evaluates the effectiveness and downsides of the 3-Day Cardiac Diet.

BOTTOM LINE: The 3-Day Cardiac Diet is highly restrictive and unsustainable, and its not based on science. Although it may lead to weight loss, weight regain is likely once you resume a normal diet.

The 3-Day Cardiac Diet is said to boost weight loss and enhance heart health.

Also known as the Birmingham Diet, its rumored to have been developed at the University of Alabama-Birmingham, although theres no evidence to support this. Some say it was created to help people with heart disease lose weight before surgery.

Proponents claim that it can help you lose up to 10 pounds (4.5 kg) in just 3 days.

The plan sets strict rules for which foods you should consume for 3 consecutive days during the week. During the remaining 4 days, you can enjoy whichever foods youd like.

This cycle should be repeated at the beginning of the next week as many times as necessary until you reach your goal weight.

The meal plan provides detailed information about which foods to eat at which meals, as well as the amounts of each food permitted. During the 3 days, no other ingredients are allowed, nor can any substitutions can be made.

Meals revolve primarily around toast and a source of protein. The calorie count is extremely low, at 8001,000 calories per day.

The diet sets no guidelines for lifestyle changes, such as physical activity or hydration.

The 3-Day Cardiac Diet requires dieters to follow a strict meal plan for 3 consecutive days and a normal diet for the remainder of the week.

The 3-Day Cardiac Diet sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers.

Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner.

No other ingredients or substitutions are allowed.

The foods you can eat on the 3-Day Cardiac Diet are:

If a food doesnt appear in the list above, you can assume that its banned on the diet.

The 3-Day Cardiac Diet limits you to a tiny selection of fruits, vegetables, dairy products, proteins, and grains.

The 3-Day Cardiac Diet claims to help you drop 10 pounds (4.5 kg) quickly while improving heart health.

Because the diet is very restrictive and limits the amount of food you can eat, its very low in calories and may lead to short-term weight loss.

Keep in mind that almost any diet with a daily calorie count of 8001,000 will lead to a drop in body weight. Thats because youd be consuming fewer calories than your body burns, which would result in weight loss.

However, cutting calories too much may lead to side effects like hunger, nausea, headaches, and fatigue (1).

Furthermore, the diets restrictions only apply for 3 days of the week. You eat a normal diet during the other 4 days, meaning that your weight may fluctuate widely.

As such, the diet may be unsustainable in the long run and lead to weight regain once you resume a normal diet. Thats because it fails to promote long-term lifestyle changes or healthy eating habits (2, 3).

Although no evidence supports the notion that the 3-Day Cardiac Diet benefits heart health, it limits most processed foods, which may be beneficial.

That said, while it cuts out most processed and high sugar foods, it allows large portions of ice cream, beef franks, white bread, and diet soda, all of which have been linked to adverse cardiovascular outcomes (4, 5, 6, 7, 8, 9).

According to a large study in over 105,000 people, those who ate more ultra-processed foods had a higher risk of heart disease over an average of 5 years (10).

Still, the 3-Day Cardiac Diet is only followed for short bursts, with no guidelines for what to eat during the rest of the week. Thus, additional research is needed to determine how other components of the diet may affect heart health.

Although the 3-Day Cardiac Diet may lead to short-term weight loss and limits many processed foods, its short-term, restrictive nature likely nullifies these benefits.

The 3-Day Cardiac Diet is linked to several potential downsides and side effects.

One of the biggest drawbacks of the 3-Day Cardiac Diet is that very little evidence supports it.

No solid studies back its claims that you can lose 10 pounds (4.5 kg) rapidly or improve heart health on this diet. In fact, it eliminates many foods that support heart health, including whole grains and many fruits, vegetables, and legumes (11).

This eating plan can be classified as a crash diet that isnt based on sound science.

The 3-Day Cardiac Diet includes a very limited selection of foods in small amounts.

Substitutions arent permitted, making the diet difficult to follow if you have any dietary restrictions or particular food preferences. It may also be challenging for adventurous eaters or those who enjoy experimenting in the kitchen.

Furthermore, you may run the risk of nutrient deficiencies if you follow several cycles of the diet, especially because the diet cannot be tailored to people with different body sizes, activity levels, or nutritional needs.

Remember that the diet provides an average of 8001,000 calories per day, which is well below the amount that most adults need (6).

This can not only leave you feeling hungry but also cause you to experience fatigue, nausea, and headaches (1).

The 3-Day Cardiac Diet requires that you carefully measure foods and adhere to strict guidelines, which may be difficult and time-consuming.

Additionally, its highly restrictive and doesnt offer any flexibility, which can encumber social situations, travel, and family meals.

Furthermore, some of these restrictions may promote an unhealthy relationship with food.

Thus, its likely more challenging to maintain in the long run, compared with other eating plans.

The 3-Day Cardiac Diet is highly restrictive, dangerous, and difficult to follow. Plus, it isnt backed by research.

The 3-Day Cardiac Diet provides strict food and meal composition guidelines.

Keep in mind that no substitutions or additional ingredients are permitted. Salt and pepper are allowed, but other seasonings, herbs, and spices arent.

You can drink black coffee or tea with breakfast, while diet soda is allowed in some variations of the diet.

Here is a sample meal plan for the 3-Day Cardiac Diet:

The sample menu above details some of the 3-Day Cardiac Diets limited meal options.

The 3-Day Cardiac Diet is geared toward people looking for an easy way to lose weight and improve their heart health.

However, its not only unsupported by research but also associated with a slew of potential side effects. It dangerously restricts calories, may promote unhealthy eating habits, and possibly lead to weight regain over time.

Instead, a well-rounded diet rich in nutritious ingredients is a better option for improved heart health and weight management. For best results, be sure to pair your diet with a healthy lifestyle and regular physical activity.

Original post:
The 3-Day Cardiac Diet: Effectiveness, Downsides, and Menu - Healthline

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Picture this: Youre planning to start a diet by paying more frequent visits to your local gym, adding more fresh foods to your diet, and cooking at home. But the second you set your mind to sticking to a new clean eating plan, the temptation of office doughnuts and happy hour specials just seem to strike at every corner. Sound familiar?

Weve all been there. Starting a diet can be as daunting as keeping those pesky pounds on your waistline. Thats why weve consulted top health and wellness experts about the most prevalent diet mistakes theyve helped people like us overcome. Snoop through our exclusive report below to find out what you shouldnt be doing when dieting, and for more on how to eat healthy, you wont want to miss these 21 Best Healthy Cooking Hacks of All Time.

1

One of the biggest diet mistakes I see with my patients is thinking about a diet as deprivation. Many of my patients come in and say that they want to cut out all sugar or cut out all fat, but by doing this you are restricting to a point that is most likely not sustainable. Leah Kaufman, CDN, CDE, MS, RD

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

2

Eliminating one food group does not mean that you are going to automatically lose weight. You may, in fact, find yourself overeating these foods at some point. Finding a balance of your macronutrients is key! There is not one good or bad food that should be kept or eliminated from the diet. The role of a good diet is to find a balance of your plate and see which foods can help you most to achieve a healthy lifestyle change. Leah Kaufman, CDN, CDE, MS, RD

Being too restrictive and cutting out food groups leads to burnout early on when following a diet. This may discourage a person to follow the diet properly or eat healthier foods and exercise in general. Instead of cutting out food groups or being too restrictive, try following proper portion sizes. Moderation is key! [Eat] 5-6.5 ounces of lean protein at meals, 1.5-2 cups of fruits daily, 2.5-3 cups of vegetables (green leafy) daily, 6-8 ounces daily of grains, 3 cups fat-free or low-fat dairy daily. and 5-6 teaspoons oils daily. Jim White, RD, ACSM

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3

Im all for someone wanting to lose a significant amount of weight or striving to a run a marathon, but those huge goals can be unrealistic and overwhelming at first. Its better to set small goals that are actually achievable in the short run and work up to the larger goals. For example, if you want to lose 20 pounds, dont go on a crash diet that starves you and helps you drop pounds quick. Instead, change your behaviors slightly to lose 3-5 pounds per month. Those small goals are more manageable and will help you eventually achieve the larger goal. Natalie Rizzo, MS, RD, NYC-based dietitian

4

I think the reason that extreme diets are so popular is because they help people drop pounds really quickly. But that way of eating just isnt sustainable. The first step to losing weight is realizing that it is going to require a lifelong change, rather than a quick fix. Thats a big shift in mindset, but once you start thinking this way, it will help you in the long run. If losing weight was as easy as popping a pill or cutting out one food group, then no one would be overweight! Natalie Rizzo, MS, RD, NYC-based dietitian

5

When I work with clients, I try to help them pay attention to how their weight and the foods they eat affect how they feel. Many people dont realize that they feel terrible after eating fried food or when they are at their heaviest weight. I think its important for people to acknowledge that healthy food makes you feel good and losing weight makes you feel great. I have my clients keep a journal that tracks how food makes them feel. After they eat a large meal of fried or sugar-laden food, they mark down how they feel. They do the same thing after eating something full of fruits, veggies, lean protein and whole grains. Over time, its easy for them to see that healthy food makes them feel better and they are more likely to choose that over the less healthy alternative. Natalie Rizzo, MS, RD, NYC-based dietitian

6

When it comes to dieting, we often give ourselves food rules to follow (i.e., not eating after 8 p.m., no sugar, etc.) and then when we break the rules, because they are too restrictive, we get upset at ourselves, ditch the diet and overindulge. Dont focus on food rules. Instead, focus on being more mindful of your eating habits. Focus on including more healthier foods in your everyday life. And dont throw in the towel on your healthy eating habits when you indulge. Instead, enjoy it and choose a healthier option at your next meal. Eating healthy isnt an all-or-nothing approach. Its a lifestyle. Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC

7

Real weight loss takes time. Oftentimes, if we dont see progress in the first week or two, we get discouraged and quit. Set one long-term goal as well as smaller, short-term goals. Use the short-term goals as stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success. Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC

If someone goes into a diet full-force thinking eating what is prescribed will drop a ton of weight in a short period of time, they have set themselves up for failure. Dropping weight in a healthy time frame takes time and dedication to diet and exercise. Try setting weekly goals for diet and exercise. Learn to properly track meals in MyFitnessPal to keep an accurate log of macro and weight goals. Remember [that] losing weight in a healthy manner takes time Give it time! Jim White, RD, ACSM

8

Greek yogurt is all the rage thanks to the powerful punch of protein it provides and the fact that it is loaded with bone-strengthening calcium. That being said, people often make the mistake of purchasing Greek yogurt with fruit on the bottom and that is loaded with sugar. To reap the benefits of Greek yogurt, you are better off getting the plain variety and sweetening with a low glycemic fruit, like fresh blueberries. For some added sweetness, add a drizzle of an unrefined natural sweetener such as pure maple syrupa little goes a long way! Chelsea Elkin, MS, RD, CDN

9

Diets often fail because of lack of flavor. Consider substituting parsley with watercress, to punch up the flavor of a dish, or use it in smoothies instead of spinach. In fact, watercress has the calories of kale while delivering just as many (if not more) nutrients. Chelsea Elkin, MS, RD, CDN

10

Keep it simple! Dont doctor up simple foods so that the health benefits disappear! For example, Brussels sprouts can be a healthy side dish when sauted with a little olive oil and spices. Preparing Brussels sprouts in this way allows the nutrition benefits to shine through Brussels sprouts are a good source of the essential nutrient choline, which is important for memory and cognition and is a critical nutrient for pregnant women, for fetal development and proper child development. However, when loading veggies with caloric accompaniments (as often happens in restaurants), the health benefits can be masked, so be sure to prepare veggies at home whenever possible and dont complicate things in the kitchen! Chelsea Elkin, MS, RD, CDN

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A study conducted by California Walnuts found that 2 in 3 Americans believe that dietary fat is the enemy. One of the biggest mistakes I see is a fear of fat and particularly cutting out good fats. To the contrary, nuts like walnuts might help with satiety. Swap a handful of walnuts for chips or pretzels for a smart snack or toss toasted walnuts on salad greens or roasted vegetables for crunch, extra fiber, protein and better for you fats! Marisa Moore, MBA, RDN, LD

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All or nothing thinking. I find that when they are trying to eat better, many clients believe they have to be perfect. Its not necessary. I encourage clients to thrive in the grey areathat space where you are making healthy changes but not so restrictive that you no longer enjoy eating or physical activity. Its a process. Start with 1 or 2 changes a week (say increase water, eat at least 3 cups of vegetables daily, or exercising 150 minutes in a week). Build upon those to achieve a healthy lifestyle that you can maintain for a lifetime. Marisa Moore, MBA, RDN, LD

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Skipping meals may lead to quitting a diet quicker than anticipated. One may skip a meal thinking this will help lose weight in a faster time frame. This could lead to failure due to undereating and being hungry often forcing a person to come off the diet and eat to fulfill their hunger. Skipping meals means less energy and brain power to function throughout the day. Try meal prepping to ensure having adequate energy throughout the day (three meals and two snacks daily). Jim White, RD, ACSM

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Many people believe that cheat meals do not count towards macro goals in the diet following. With this mindset, someone can easily gain back all their hard work if eating over 3,500 calories in a meal or day! Plan cheat meals accordingly and continue to track in MyFitnessPal. Consider foods with added benefits like dark chocolate with Greek yogurt and berries for antioxidants and protein. Jim White, RD, ACSM

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With all the liquid beverages out on the market sometimes people forget to track the calories from beverages consumed throughout the day. Sodas, juices, coffee with creamer and sugar, alcohol are all examples of liquid calories. Be sure to read labels on beverages if they are available and continue to track in MyFitnessPal. Drink more water throughout the day. Jim White, RD, ACSM

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With all the current diet fads out in the media, it is important to do research on the diet you plan to follow by researching the diet on credible, scientifically based websites; or consult your MD/RD for more information. Your MD will let you know if the diet is appropriate for your current health state and the RD will help you set up a nutrition plan [and] properly follow the diet in the safest way that works with your body. Jim White, RD, ACSM

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Eating a well-balanced diet while decreasing [calories] by 500750 will promote weight loss Exercise at moderate to high-intensity levels three to five per week for 30-60 minutes. [You] have to put in the work to see the results. Jim White, RD, ACSM

Speaking of exercise, dont miss out on these 8 Exercise Mistakes That Are Making You Gain Weight.

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17 Diet Mistakes You Should Never Make, According to Nutritionists - KYR News

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Actress Mishti Mukherjee who has worked in several films and music videos, died on 2nd October night in a hospital in Bengaluru. As per the reports, she was suffering from a kidney ailment. She made her Bollywood debut with the film Life Ki Toh Lag Gayi in 2012. According to a representative of the actress, her kidney failure was caused by keto diet she was using.

According to the official statement issued by the representative, Actress Mishti Mukherjee who marked her brilliance in many films and music videos with her ace acting is no more. Due to the keto diet, her kidney failed in Bangalore and she breathed her last on Friday night, the actress suffered a lot of pain. Unforgettable and unfortunate loss. May her soul rest in peace. She is survived by her parents and brother.

Keto diet regime is based on a high-fat, moderate-protein, and low-carb diet. The main aim of this diet plan is to lose weight by achieving ketosis. This diet plans base is to cut off carbohydrate, which is the primary source of energy, from the diet and force the body to use stored fat to produce energy. This format of diet is highly popular among those who want to lose weight quickly.

Though the weight loss is definite, several studies have indicated that this diet can have an adverse effect on the health as it puts a lot of stress on the kidneys. Stones in kidneys are common among those who follow the Keto diet for a longer duration. Those who already have kidney disease are not recommended to follow the Keto diet.

In 2014, Mishtis brother and father were arrested from their home for allegedly running a pornographic CD and DVD supply racket. The actress had then denied the allegations. She said her four house-helps robbed her family members and placed the CD/DVDs with pornographic content to frame them.

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Actress Mishti Mukherjee dies of kidney failure, Keto diet cited as the reason - OpIndia

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Wisdom Warner, Contributing WriterOctober 6, 2020

Welcome back to another edition of Cooking in the Time of COVID. Today we will discuss some nutrition tips to help you gain or lose weight. It is very important during this pandemic to keep track of what we are eating and how much. Proteins, carbohydrates, healthy fats and vegetables play a major role in having a balanced diet. This is important because these foods have calories needed by the body to get energy.

Calorie control is very important to staying healthy, but it is often complicated, tedious and inaccurate. I learned from Professor Leland Hammonds II at Northwest Vista College how to control calories using my hands as a starting point to healthiness. Your hand size is related to your body size, which makes it an excellent portable and personalized way to measure and track food intake. You can be flexible and adjust portions based on hunger, fullness and health-related goals. Let us get into the fun details of eating smarter.

For men, you should have two palm-sized portions of protein-dense foods and two fistfuls of vegetables with each meal. With most meals, you can also have two cupped handfuls of carbohydrate-dense foods and two entire thumb-sized portions of fat-dense food. Women should reduce each portion by half as a guide: one palm-sized portion of protein, one fistful of vegetables, one cupped handful of carbs and one entire thumb-sized portion of fat. If you are trying to gain weight, you should increase your plate portions, and if you want to lose weight, decrease these amounts.

Keep in mind that fast, processed and fried foods are unhealthy options and can hinder health progression. Another common nutrition mistake is habitual snacking throughout the day and drinking high-calorie drinks such as sweetened tea, sodas and juice. Also, try eating your food slower and seated so you can fill up faster. Being on the go and chewing food quickly takes away the satisfaction of the meal, and you will be hungry much faster.

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Cooking in the Time of COVID: Nutrition tips - UTSA The Paisano

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