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When it comes to choosing a diet to follow, there are a lot of options out there. And while anyone can pick a diet that works well for their lifestyle, Rachel Paul, PhD, RD from CollegeNutritionist.com, says that there's one diet, in particular, that would be considered the worst diet for weight loss. She says a diet focused on low-protein, low-fat, and high-carb generally doesn't work well for people.

"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 does recognize that different ways of eating certainly work for different people. But when looking at a high-carb diet that is low in protein and fat, she says it generally won't work for peopleparticularly when looking at satiety levels.

"When a person is losing weight, and then maintaining that lost weight, it's much easier to continue on with a way of eating if they're physically satiated," says Paul.

Here's a deeper look at why a diet focused on only carbs won't work, and what you should focus on instead. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

First, it's important to note the types of carbs that are consumed. Even though low-carb and keto diets have become popular over the past few years, it's not bad for your body to have carbs. In fact, complex carbohydrateslike oats and beansare some of the best ways to get dietary fiber in your diet, which is incredibly important for overall weight loss.

However, if a high-carb diet was filled up with simple, refined carbs, it would be harder for the dieter to lose weight long term. A diet that is full of carbohydrates that have been stripped of their natural dietary fiber won't leave you feeling full, and will cause you to be even hungrier. Especially if you're not mixing in protein and healthy fats.

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While there are a lot of studies and books that show you why a focus on a low-carb diet works for weight loss, diets focused on high-protein, high-fat, and low-carb generally don't have enough fiber in it. And fiber is important for digestion, warding off autoimmune disease, and weight loss in general.

Even though carbohydrates are not considered an "essential" food, according to Healthline, there are a lot of foods with carbohydrates that are full of good nutrients for your bodylike fruits and vegetables.

Now that we've debunked this myth, here are 15 Carbs Myths That Are Totally Bogus.

Time-and-time again, a diet that focuses on the combination of all the macronutrients works well for weight loss. So if a high-carb diet is the worst diet for weight loss, then a medium-carb, medium-protein, and medium-fat diet would be the bestsimilar to how you would follow the best overall diet for weight loss.

Having all three macronutrients in your diet is key for overall satiety from your meals, so without them, your body is less likely to feel full with just carbohydrates. Especially if those carbohydrates are refined and processed.

Having protein in your diet helps to reduce the hunger hormone ghrelin.

Foods that are high in fat are the last to leave your digest tract, so by having a good amount of healthy fats in your dietlike avocadosyou'll feel full for longer periods of time.

And lastly, carbohydrates that are high in dietary fiber will release leptin, which is the hunger hormone that turns on your body's fullness switch. Plus, fiber also moves slowly in your digestive tract.

So if you're enjoying a smashed avocado on a slice of whole-grain toast, you're going to feel full for hours. Add a fried egg on top and you have yourself the perfect meal. And for more healthy carbs to add to your diet, bookmark our list of 28 Carbs That Won't Make You Fat.

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This Is The Worst Diet for Weight Loss, According to a Dietitian - Yahoo Lifestyle

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We know that to lose weight, creating a calorie deficit is crucial. One has to eat fewer calories and burn more to lose a considerable amount of weight in a week. For this, counting calories is vital. You have to divide your daily calorie intake into equal parts and keep counting the calorie content of the foods you eat to maintain the number. But some scientists believe that doing this might not be an ideal way to lose weight. Why counting calories might not be good Scientists are stressing on the importance of eating healthy and nutritious food, rather than counting calories to avoid obesity and the risk of developing other chronic diseases like diabetes and heart-related complications. Cutting down the calories might lead to nutrient deficiencies and muscle loss, which can be severe as the base for several health-related issues. Besides, it may also lead to malnutrition. Eating a nutrient-rich, well-balanced diet is always better than counting calories. Evidence supporting the claim As per a study carried out by the researchers at Stanford University, no significant change in the weight was found between a healthy low-fat diet and a healthy low-carbohydrate diet.In a 12-month long weight loss study, carried out on 609 individuals, it was found that having whole and unprocessed food items without worrying about the calorie intake resulted in similar weight loss for people following both diets.Should you stop counting caloriesCreating a calorie deficit is essential for weight loss. There is no other way around it. But the study says to focus on what you eat is more important than how much you eat. For healthy weight loss, one needs to focus on getting a sufficient amount of carbs, protein and fat instead of just counting calories. Like for breakfast, if you grab a protein bar that will help you maintain your calorie intake but will also deprive you of other nutrients, which will slow down your metabolism and will make you weak. Eating nutrient-rich food will keep your energy and will help you burn fat. Remember that your goal should be to lose weight, without compromising your health.

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Weight loss: Why counting calories might not be a good idea to shed kilos - Times of India

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GEMMA Collins dazzled in gold yesterday as she showed off her three stone weight loss in a metallic outfit.

The 39-year-old went for a fancy meal at seafood restaurant Smith's in Ongar and she certainly looked the part.

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Glam Gem wore her blonde hair in tight waves and went with heavy eyeliner for the night out.

She struck a sultry pose on a wooden staircase to show off her whole ensemble.

The GC posted on Instagram: "Hello WEEKEND Im not gonna lie Im ready to go out from 6pm these days I used to go out at 10/11 feeling myself in my LUNA designed by ME online now thank you@smithsofongarfor making the evening so special as always x ."

Her look garnered plenty of praise with one supporter writing: "Looking absolutely stunning."

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Another said: "Love love love not going to lie! ."

As a third gushed: "the outfit rocks!!!"

Gemma's incredible transformation hasn't been easy.

She turned to brutal diets, controversial "skinny jabs" and even a 5,000-a-week juice camp in a bid to shed the pounds.

Though the reality diva - one of The Only Way Is Essex's best-loved stars - has always exuded confidence and body positivity no matter what her size, she's made no secret of her "nightmare" battle with food.

She has also courageously opened up about her struggle with polycystic ovary syndrome (PCOS), a hormonal condition that made it difficult for her to lose weight after her "very slim" twenties.

In June, The GC admitted to her two million Instagram followers that bullies have "taunted" her over the years, while companies have callously said she was "too fat to promote my brand".

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In 2011, Gemma joined The Only Way Is Essex after Julie Childs, mother of Gemma's school friend and Towie co-star Amy Childs, told producers about the then-used car saleswoman.

She was first introduced to viewers as a potential love interest for castmate Mick Norcross, but she quickly became a leading lady.

Keen to feel as confident as possible on the show at the time, she shed three stone at a weight loss bootcamp that same year, sticking solely to healthy foods and a very strict exercise regime, before showing off her slimmer figure (and dramatic brunette hair transformation) on the show.

However, that year she once more turned to food and, at her heaviest, tipped the scales at 21st.

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Ive done every diet out there, theres nothing I havent done," she previously told Good Morning Britain.

I was obsessed with food. And life revolved around food and eating. There was no brain space in my head for me not to think about food, it was a living nightmare.

Gemma also entered a 5,000-a-week juice camp in Portugal.

The star lived on fruit drinks during a month-long stint at a special retreat, and was weaned off her "addiction" to fatty foods.

That same year Gemma tried hypnotherapy to shed more weight and revealed she had been hypnotised into believing she had a gastric band in a bid to stay slim.

According toCloser, she told Now! Magazine at the time: "I've gone from a size 22 to an 18. I had a bit of 3D lipo and saw a hypnotist called Robert Hisee, who put a hypno gastric band in me!

"Now I have four mouthfuls of food and I can't eat any more. I feel like I can't breathe I'm so full."

She could have opted for a gastric band but ruled it out.

Speaking to The Sun, Gemma said: Im not saying Ill get to a size 10 but I do need to lose weight.For my health I wouldnt be bigger than I am now. I refuse to have a gastric band as easy as it would be.

Last year,Sun Online revealed the star was on a new weight loss plan with 'skinny jabs', which are injections that act as an appetite suppressant.

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Although Gemma has already shifted a few stone, her weight loss journey might not be over yet - as her sights are set on shedding more.

She said: "I'd be really happy if I lost six stone as that would bring me down to 12 stone and a size 16."

But for the moment, The GC is feeling healthier than ever. And as she recently told her fans: "Your health is your wealth."

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Gemma Collins looks sensational after 3st weight loss as she shimmers in gold outfit saying Im feeling mys - The Sun

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After being hospitalized for an overdose on a weight loss pill, The Breakfast Club decided to cover their first story on 6ix9ine since his release from prison. With that came Charlamagnes opportunity to clown the rapper about the overdose and recent album sales.

Earlier in the month, 6ix9ine was rushed to the hospital for overdosing on weight loss pills and caffeine. Speaking with The Shade Room, Tekashi explained the reason behind the overdose. Instead of taking the recommended daily dose of Hydroxycut pills, Tekashi took two pills and a cup of coffee. The result was a higher heart rate as he began to sweat excessively right after.

Since his release from prison 6ix9ine has gained weight and was scaled at over 200 pounds. When hearing the news about the weight loss and overdose, Charlamagne seized the opportunity to poke fun at the rapper. Just leave the country and go get your body done just like all the other chicks, Charlamagne suggested during the Rumor Report segment. Whats wrong with you 6ix9ine? You aint on probation no more. I guess its cause you cant travel.

By the way he went quite after his album flopped, Charlamagne added. Ill tell 6ix9ine one thing, if he dont sell no records hes gonna lose about 600 pounds, cause all of them security guards gon be gone. You aint gonna be able to feed them.

After releasing his first album since coming home from prison, 6ix9ine was projected to sell 150K in his first week with TattleTales. Apparently earlier then expected, Billboard implemented their no-bundles album sales rule which officially gave 6ix9ine the number four spot on the Billboard 200 chart with 53K album-equivalent units sold.

If you wanna lose weight face, keep doing what you doing not selling no records. That security is gonna be gone. Thats about 600 pounds immediately lost, said Charlamagne on The Breakfast Club.

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Charlamagne Clowns 6ix9ine Weight Loss And Album Sales - O4L Online Network

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Eating may become disordered for some pediatric patients. A presentation at the virtual 2020 American Academy of Pediatrics National Conference & Exhibition gives guidance on how to identify and manage eating disorders in pediatrics.

For many children, eating is merely a way to power the body for all of the activities of life. However, for other children, eating can be a disordered habit than can lead to significant negative health outcomes if left untreated. In his presentation Identifying and treating disorders in children and adolescents, Neville H. Golden, MD, chief of the division of adolescent medicine at Lucile Packard Childrens Hospital in Palo Alto, California, shared some guidance with attendees of the virtual 2020 American Academy of Pediatrics National Conference & Exhibition. Initially, he spoke about the shifting epidemiology of eating disorders, sharing that it was becoming more prevalent in younger children, males, and minorities. He also spoke about the sex differences that are noted in eating disorder prevalence, stating that the 9:1 ratio of girls to boys only seems to apply to teenagers and young adults. In children aged 9 to 10, the ratio is 1:1.

Golden then discussed the eating disorders that pediatricians may find in patients. He covered the 2 most well-known: anorexia nervosa and bulimia nervosa. Anorexia is characterized by an intense fear of gaining weight and restricting energy intake and bulimia is characterized by recurrent binge eating and recurrent inappropriate compensatory behavior to mitigate the binge eating. However, those eating disorders made up 48.7% of eating disorders. Other disordered eating included avoidantrestrictive food intake disorder, which has no fear of weight gain or body image distortion, but is characterized by avoiding foods for sensory reasons and worry about choking or vomiting.

The medical complications related to eating disorders are myriad and can include:

He also discussed when hospitalization for eating disorders would be indicated. Patients should be hospitalized if there is failure of outpatient treatment; physiologic instability; severe malnutrition; dehydration or electrolyte abnormalities; and electrocardiogram abnormalities. When working on weight restoration in hospitalized patients, clinicians need to be vigilant for refeeding syndrome, which can occur during aggressive nutritional restoration. Recent studies have found that higher caloric intake than recommended by some guidelines can reduce the length of stay, without increasing the rate of refeeding syndrome.

The presentation concluded with a discussion on managing obesity and being careful to avoid messaging that could trigger an eating disorder. When counseling patients on obesity, clinicians should not encourage dieting, skipping meals, or using diet pills. The focus of the counseling should be on healthy habits that can be sustained for a lifetime and should encourage frequent family meals. Clinicians should also closely monitor weight loss in patients who need to lose weight to ensure that the patient does not develop an eating disorder. Patients who arent properly monitored could develop anorexia nervosa, which would not present the same way as the stereotypical case.

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Watching out for eating disorders in kids and teens - Contemporary Pediatrics

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If youre like most people, your efforts to lose weight probably consist of adhering to a healthy eating regimen and workout schedule. But sometimes in your efforts, you fail to see results. This can be frustrating and make you want to give up, especially if youve been on your weight loss journey for a while. When this happens, its time to give your fitness plan a once-over.

From dieting fads to water consumption, there are some things YOU could be doing that are hindering your own weight loss journey and not even know it. Take a look at some of the biggest reasons youre not losing weight.

Water can impact your weight in many ways. Did you know that water is an appetite suppressor? In fact, our bodies tend to confuse hunger with dehydration. So one easy way to tell if youre actually hungry or just dehydrated is to drink a full glass of water before a meal to identify where your hunger pains are actually stemming from. In doing this, youll find that you dont require as much food to satisfy your hunger.

Consuming water also flushes your kidneys, rids your body of wastes, and contributes to the overall functioning of your organs, which in turn, aids in weight loss.

Some people like vegetables and some people dont, but more people like unhealthy, fatty foods than vegetables and thats a fact!

One thing people like to do is reward themselves when theyve done good with their workouts. The only problem with these rewards is that people feel like they need to reward themselves every time they complete a workout, and thats just not how it works.

One of the driving factors to weight loss is your calorie intake, and your rewards are more than likely high in calorie count. You have to keep your eye on the prize and focus less on treats and more on your vegetable intake.

If you like vegetables, how are you preparing them? Are you drenching them in butter, frying them, or cooking them in fatty meats? The way you prepare your vegetables can completely deplete their nutritional value.

If you seriously want to see a change in your vegetable intake, consider a weight loss juice cleanse. This is going to give you the necessary vegetable intake you need, its packed with vitamins and minerals, and it has a great taste. This is perfect for those who arent fans of veggies but still want the benefits of consuming them.

Getting adequate sleep plays a major role in the impact of your weight loss efforts, especially in terms of your appetite. The average adult is supposed to get seven to nine hours of sleep, but most people dont get near as much sleep as this Most people get between five to six hours, and this amount is the very thing putting you at risk of having greater body fat. It even impacts how effectively you lose weight on a controlled caloric meal plan.

According to sciencealert.com, sleep influences two appetite hormones known as leptin (the hormone that decreases your appetite) and ghrelin (the hormone that stimulates your appetite). When your leptin levels are high, you usually feel fuller, when your ghrelin levels are high, you feel hungry. Sleep deprivation increases your ghrelin levels, making you eat more.

If youre eating healthy meals and still not losing any weight, it may be time to look at how much food youre eating, ie, practice portion control. Our bodies and minds tend to work together and sometimes play tricks on us. We think we need a certain amount of food to feel full but we actually dont need that much.

Take a look at how much food youre putting on your plate. You dont want to eat until you feel stuffed. You want to eat until you feel content. As you start to eat smaller portions, your stomach will shrink and conform to the smaller portions, leaving you feeling fuller with less food.

Once you lose weight and get to your goal size, the trick is how to keep the weight off, right? For some people, this is harder than trying to lose the weight in the first place.

But ultimately, you want to just continue on the path that youve been on. Continue to make exercise a regular part of your daily routine, keep drinking water, and minimize your consumption of bad foods.

True enough, youre going to want to reward yourself for all the hard work youve put in to reach your goal, but just remember to keep an eye on those rewards If youre not careful, youll look up and regain all the weight you just lost.

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All For Nothing? Top 4 Reasons Why You're Not Losing Any Weight - Be Global Fashion Network

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With over two decades of experience in singing, Ludhiana-based Jayy Caurr recently launched another hit single during the lockdown. The track, Load Karke, became very popular on YouTube. Jayy Caurr, formerly called Jyoti, has hit singles in Bollywood movie Luv Shuv Te Chicken Khurana and has sung numerous others. Her song Superstar was very popular on YouTube and so was Phull. She talks about her health and fitness regimen.

Swear by fitness

I swear by a very good diet and normal exercise.

Physical well-being important

Fitness is a very important aspect as you feel good if you are healthy. During these tough times, it is essential to stay fit for your overall mental and physical well-being.

A different take

Doing riyaaz and dancing are also an essential part of my exercise regimen. Hence for me, my work and exercise go hand-in-hand.

Lockdown routine

Due to the lockdown, my fitness schedule also constituted helping my mother with household work.

Fitness makes one happy

If you are fit and happy, your complexion will automatically glow. In addition to physical fitness, mental happiness and peace is also very essential.

My diet, my boon

I do not like spicy stuff and also avoid fast food.

Binges are there!

Whenever I go to my maternal village, I eat paranthas with lots of makhan and desi ghee. Winter is incomplete without makki di roti and sarson da saag with lots of white butter.

My mantra

Diet is a very important part of your life. If you choose the right diet, just a little exercise will help you sail through life.

Attitude matters

Positive attitude is the best mantra for a happy life.

No short-cuts

Eat healthy, stay happy; thats the only route we have to take.

As told to Poonam Bindra

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Singer Jayy Caurr says with the right diet, just a little exercise will help one sail through life - The Tribune India

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Author: Sheri R. Colberg, PhD, FACSM

Protein is never a key exercise fuel, but its critical for other reasons. During most exercise, protein contributes less than 5 percent of the total energy, although it may rise to 10 to 15 percent during a prolonged event like a marathon or Ironman triathlon. Taking in enough dietary protein is important because dietary protein allows your muscles to be repaired after exercise and promotes the synthesis of hormones, enzymes, and other body tissues formed from amino acids, the building blocks of protein.

You should consume at least 12 to 35 percent of your daily calories as protein. For most people this means taking in at least 60 grams of protein daily.

About half of the 20 amino acids are considered essential in your diet, meaning that you must consume them or your body will suffer from protein malnutrition, which causes the breakdown of muscles and organs. Essential amino acids are found in meats, poultry, fish, dairy, eggs, and soy products; all plant-based foods besides soy are lacking one or more essential ones, but taking in combinations of plant sources (like rice and beans) can supply what you need.

Your body can make the rest of the amino acids itself (they are the nonessential ones). But you need to have enough protein in your diet overall to synthesize body proteins after workouts, which is a critical time for increases in strength, aerobic capacity, or muscle size.

Because protein is important to overall health but isnt a major exercise fuel, you do need to worry about consuming enough, although it doesnt have to happen right before or during an activity. Youll get most effective restoration of liver glycogen if you keep your blood glucose levels in tight control after exercise. Consuming a small amount of protein along with carbohydrate (in a ratio of 1:4, or one gram of protein to every four grams of carbohydrate) after an activity may help you repair your muscles and get stronger more quickly.

Typically, an ounce of chicken, cheese, or meat has about 7 grams of protein.

Taking in more protein and slightly less carbohydrate after exercise can help keep your blood glucose more stable over time because protein takes three to four hours to be fully digested, and some protein is converted into blood glucose. You can eat protein strategically to prevent later-onset hypoglycemia, which insulin users are more likely to get. Have some in your bedtime snack (along with fat and carbohydrate) to prevent nighttime lows after a day of strenuous or prolonged activity, if you use insulin.

Taking in some protein along with carbohydrate right after hard or long workouts may help your body replenish its glycogen stores more effectively. Though anyone who is getting olderand that includes all of uscan benefit from taking in enough protein, supplements are usually not the optimal way to get enough. Let me explain why.

As you get older, your body may need more protein compared to when you were younger to form, maintain, and repair muscles and other body structures. Anyone who is doing regular exercise training also needs more protein to repair and build muscle, but you can usually get this amount (and more) when youre eating a balanced meal plan with adequate calories. To figure out how much you need, find the category that fits your age and training, and multiply your body weight (in pounds or kilograms) by the grams found in the corresponding table column.

TABLE Recommended Protein Intake by Training Status and Age

Per Pound Body Weight Per Kilogram Body Weight

Adults 19 to 50 years (inactive) 0.36 grams 0.8 grams

Adults over 50 years (inactive) 0.5 grams 1.1 grams

Endurance training 0.550.64 grams 1.21.4 grams

Strength training 0.680.77 grams 1.51.7 grams

Calorie deprived (diets) 0.730.82 grams 1.61.8 grams

The biggest myth about amino acid supplements, and protein in general, is that you must load up on them to gain muscle. Thats just not true. The protein requirement for strength-training athletes may be about twice as high as normal, but most people in the United States already consume more than these higher amounts of protein in their daily diets.

To put it in perspective, to gain one pound of muscle mass a week (a realistic maximum), a strength-training athlete needs no more than 14 extra grams of quality protein per day. You can easily get this amount from these sources:

About two 8-ounce glasses of milk

2 ounces of lean meat, chicken, fish, or cheese (which isnt much)

Slightly more than 2 eggs (only the whites contain protein)

Adequate intake of protein also helps to maintain lean body mass when you lose weight on a diet and can help you gain more muscle mass from exercise training.

Reference: Excerpted from Colberg, SR, Chapter 7: Eating Right for Exercise, Diabetes & Keeping Fit for Dummies, Wiley, 2019.

Sheri R. Colberg, PhD, is the author of The Athletes Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athletes Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 30 book chapters,and over 420 articles. She was honored with the 2016 American Diabetes AssociationOutstanding Educator in Diabetes Award.Contact her via her websites (SheriColberg.com and DiabetesMotion.com).

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Pumping Up with Protein: Does This Work for Exercise and Health? - Diabetes In Control

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Attention deficit hyperactivity disorder, or ADHD, is a mental health condition that affects 4.4% of adults and has been diagnosed in 9.4% of children in the US. People with ADHD may experience symptoms such as trouble concentrating, restlessness and impulsivity, or struggling to complete tasks.

Though ADHD is typically treated with stimulants like Adderall, research shows that the right diet can also help improve symptoms and the wrong diet can worsen them.

Here's what to know about what you should and should not eat if you have ADHD.

ADHD is a disorder that is thought to be caused by imbalances in brain chemistry, particularly neurotransmitters. There are many foods and nutrients that are beneficial for proper brain function and health, and thus beneficial for ADHD. Some of these foods include:

Omega fatty acids, particularly omega-3 fatty acids, are beneficial for brain health, says Uma Naidoo, MD, author of This Is Your Brain on Food and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital.

She says that omega-3s are beneficial for two reasons:

A 2017 systematic review published in the Journal of Lipids found that those who consumed omega-3 and omega-6 fatty acids experienced ADHD symptom improvement, including less hyperactivity, better ability to pay attention, and less impulsivity.

While most people think omega-3 fatty acids are synonymous with fish, you can get it from other vegetarian or vegan sources, such as avocados and nuts, says Zhaoping Li, MD, PhD, director of the UCLA Center of Human Nutrition and Chief of the Division of Clinical Nutrition.

According to the National Institutes of Health, the adequate daily intake of Omega-3 fatty acids is 1.6 grams in men and 1.1 grams in women. Some foods high in omega-3 are:

Li says it's crucial for the brain to get adequate protein for proper function. That's because protein is broken down into amino acids, which help the brain produce neurotransmitters and neuromodulators chemical messengers in the brain. This is beneficial for ADHD since it's believed that ADHD is in part due to imbalances of neurotransmitters such as dopamine.

Naidoo says that eating breakfast is non-negotiable for people with ADHD, and that protein should be incorporated into breakfast.

"It was shown that individuals who ate a healthy breakfast were more alert, attentive and could process information more rapidly," says Naidoo. "So skipping meals can worsen these symptoms possibly related to lower blood sugar and the brain needs energy through the food we eat in order to function properly."

Incorporating protein into breakfast to get those amino acids and brain function boost sets your day up for success.

Some foods high in protein include:

With meats, Li says to eat quality meat that hasn't been fed antibiotics or hormones because any remaining antibiotics in the meat may change the gut microbiota and could worsen ADHD.

Polyphenols are compounds that are natural antioxidants, and they are found in many fruits and vegetables. Antioxidants help prevent damage from free radicals, which are compounds that can bind to healthy cells and damage the DNA and proteins inside of them

The imbalance between the antioxidants and free radicals in your body is known as oxidative stress. Researchers believe that oxidative stress in the brain could be linked to ADHD, according to a 2018 review published in Nutrients. This review determined that polyphenol supplements such as Pycnogenol can counteract oxidative stress in the brain, thereby possibly improving ADHD symptoms.

Naidoo says some foods high in polyphenols are:

B vitamins are important for brain health, since they can improve brain chemistry and support mental health function. Naidoo says that they are particularly helpful for people with ADHD, since they can support the functioning of neurotransmitters.

A 2017 review published in the Journal of Orthomolecular Medicine found that deficiencies in micronutrients, including B vitamins, particularly vitamin B6, are linked to ADHD in children. Blood testing can be conducted to learn if you are deficient in these vitamins along with any others.

Some foods high in B vitamins, particularly B6 and B12 include:

Some ingredients and food groups may worsen ADHD symptoms in certain individuals. Some of these include:

Though the reason for this isn't clear, some studies have found a link between food additives, including preservatives, and worsened hyperactivity in children without ADHD.

Naidoo recommends ADHD patients steer clear of processed foods, packaged foods, and frozen foods since these are very likely to contain preservatives and stabilizers.

She urges everyone to look at food labels carefully. "If there are names you can't pronounce and there's a large number of [ingredients], then you know to skip it and try to get towards whole healthy foods," says Naidoo.

Li seconds this, adding: "Any chemicals or artificially generated compounds are of concern."

There's no concrete evidence about preservatives alone worsening ADHD, as evidence is anecdotal rather than through studies. But both experts agree that people with ADHD should avoid them.

There's a bit more evidence the negative effect of food coloring on ADHD symptoms. Three food colorings of particular concern are:

These are found in foods like snack foods, cereal, baked goods, sauces, crackers, and beverages.

A 2012 meta-analysis published in the Journal of the American Academy of Child and Adolescent Psychiatry looked at various studies regarding elimination diets consisting of eliminating foods with dyes. The researchers estimated that 33% of children with ADHD responded to this type of elimination diet, experiencing reduced symptoms, proving it may be beneficial for some.

"In the US, the most popular food dyes are Red #40, Yellow #5 and Yellow #6. The three make up 90% of all the food dye used in the US," says Li. This is why they are the most commonly studied and believed to have harmful effects.

In Europe, products containing these dyes require a warning label. In the US, they do not. You can check the ingredient list on the labels to see if foods have these ingredients.

Gluten is not inherently "bad" or harmful for people with ADHD. However, Naidoo says if someone with ADHD has celiac disease (an immune disease in which gluten damages the small intestine) or a gluten sensitivity, then eating gluten may worsen their ADHD symptoms.

A small 2006 study (132 people) published in the Journal of Attention Disorders looked at people with celiac disease and found that after six months of a gluten-free diet, there was a noticeable improvement in people exhibiting ADHD symptoms, such as hyperactivity.

If you aren't sure if you may have a gluten insensitivity or celiac disease, speak to your doctor who can conduct testing to help you get answers.

You don't need to be lactose intolerant to experience troubles from dairy. Naidoo says that dairy, or specifically, casein (a protein in milk), is a culprit for possibly worsening ADHD symptoms.

There are multiple types of casein, but the one that may affect ADHD is beta-casein, which has two forms, A1 and A2. It is believed that A1 is the main culprit with dairy.

A small 2016 study (45 participants) published in the Nutrition Journal studied the difference between those who drank milk that had A1 and A2, and those who drank milk that only contained A2. The participants who drank the milk with A1 and A2 had slower cognitive processing and less accuracy than those who drank the milk only containing A2, leading the researchers to conclude that people with ADHD may want to avoid the A1 protein. More thorough research is needed to know if this applies to a broader population of ADHD patients.

Naidoo says that an alternative to dairy can be any type of nut milk. There's also A2 milk, which she says is becoming more widely available at grocery stores. However, other dairy products such as cheese do not have the same option to isolate the A2 protein, so you may have to make more drastic diet changes regarding other dairy products like cheeses, ice creams, and yogurts.

[recirc: https://www.insider.com/adult-adhd-symptoms%5D A diet of whole foods rich in omega 3s, protein, polyphenols, and B vitamins is great for general health, and may also help people with ADHD control their symptoms. However, it's important to make sure that you're also receiving the correct medical treatment.

Speak to your doctor so they can help you work on getting your symptoms under control through the safest, healthiest means possible.

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The best diet for people with ADHD: Foods to eat and avoid - Insider - INSIDER

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With flu season approaching and the coronavirus epidemic still very much a threat, a healthy immune system is one of the most important defenses we have to stay resilient and strong.

Our bodys immune response depends on a complex series of steps aimed at identifying, attacking and eliminating substances that invade our bodies and threaten our health. The overall immune system involves different cell types that work together to defend the body. We have innate immunity, which is the hand of the immune system that acts quickly to fight off threats but does not have the ability to specify those targets. The other hand of the system is our adaptive immunity, which takes longer to develop, but does act on specific targets and potential threats. Our adaptive immunity also has the ability to remember previous threats and act accordingly.

Its no secret that improving lifestyle habits around exercise, sleep and nutrition can result in a host of health benefits, one of those being immune protection. Nutrient status correlates with immune status, and it is important to note that overnutrition and undernutrition can equally impair immune response and function. Overnutrition, or the consumption of excessive amounts of some nutrients, may especially inhibit our bodys immune response when paired with an inactive lifestyle. Undernutrition, or inadequate consumption of some nutrients, can be a result of too few calories or not enough intake of the vitamins and minerals we can obtain through food. Its important to fuel our immune systems with adequate energy in the form of calories, while strategically including certain micronutrients, to be armed and ready for attack against illness.

Here are some immunity-boosting vitamins and nutrients than can help keep you healthy this flu season:

Vitamin A is a fat-soluble vitamin that enhances immune function by helping to regulate the overall immune response. Vitamin As precursor, beta carotene, is a powerful antioxidant and phytonutrient. You can find vitamin A in carrots, sweet potato, butternut squash, pumpkin, spinach, apricots and dried herbs.

Vitamin D is another fat-soluble vitamin that plays a role in both the innate and adaptive immune responses. Through sunlight, cholesterol in our bodies is converted to vitamin D. Midday sunlight exposure for 10-30 minutes several times a week can boost vitamin D levels, but this may not be possible for individuals in self-quarantine. In research studies, low vitamin D intake has repeatedly been associated with increased risk of respiratory tract infection and common cold. Look for vitamin D in mushrooms and oil-rich fish such as salmon, trout and mackerel. Because there is not a huge selection of food sources high in vitamin D, many products, such as cereal, juice and milk, have vitamin D added, or fortified. When grocery shopping, look for food labels that clearly say fortified with vitamin D.

Zinc is an element that cannot be produced or stored by the body; therefore, we must get zinc through food. Zinc plays an important role in growth, development and immune maintenance. As with other nutrients, zinc deficiency is associated with increased susceptibility to disease and infection. Foods high in zinc include lean beef, lean lamb, cooked oysters, tahini, legumes, dairy foods and natural cocoa powder.

Selenium is also a trace element that boasts a wide variety of antioxidant and anti-inflammatory effects. Inadequate selenium levels lead to a greater risk for poor immune function and cognitive decline. Lentils, Brazilian nuts, spinach and most proteins such as beef, chicken, turkey, fish and eggs are all high in selenium.

Omega-3 fatty acids are anti-inflammatory powerhouses that exert favorable health benefits on a number of biological processes, including improved immune status, enhanced cognition and optimized neuromuscular function. EPA and DHA are the most studied omega-3 fatty acids, which can be found in oily fish, such as salmon.

Phytonutrients are foods with strong antioxidant and anti-inflammatory properties. The unique pigment that comes with a particular fruit or vegetable signifies different phytonutrient powers. All phytonutrients are equally important and work together to provide maximum health benefit, which is why it is crucial to consume a variety of fruits and vegetables every day. Phytonutrients can also be found in herbs, spices, onions, garlic, red wine and natural cocoa.

To set your immune system up to be strong and resilient, it is recommended to regularly consume a variety of the foods listed into your diet to achieve better immunity. A great starting point is to incorporate one of these foods into each meal. Try to get nutrients through food before turning to pills and powders. Scientific evidence suggests that the health benefits of fruits and vegetables are because of the interactions of phytonutrients working together to target potential physiologic threats this cant be replicated by supplements.

The role diet plays in promoting a strong immune system begins before you get sick eat for immunity to prevent illness and infection this fall.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body.

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