Weight Loss Meal Plan for Women
Good news, keto dieters: One of your fave keto ice cream brands just got even more keto-friendly. Enlightened, a low-sugar, low-calorie, high-protein ice cream brand, just made its foray into the keto world with a new line of keto-approved ice creams. The ice cream literally launched today, people—and according to the press release, it's the lowest net-carb ice cream on the market. But it goes even further: Enlightened is also the first ice cream brand on a national level to launch a keto-specific ice cream line. It will roll out in 6,000 stores nationwide—like ShopRite, Wegmans, and Publix—by October. The main goal of Enlightened's keto ice cream? To give everyone the ability to enjoy it, regardless of their eating plan. "We recognize that there are many paths to achieving a healthier lifestyle, so we are constantly working on new products and collections to satisfy a wide variety of nutritional needs," Enlightened CEO and founder Michael Shoretz said in the press release. (FYI: Enlightened also released dairy-free and vegan options last year, continuing that trend.) RELATED: 5 Ice Cream Brands You Can Eat on the Keto Diet (Really) But now, it's time for the important stuff: the keto-friendly flavors and nutrition information. All new pints and bars—there are seven and four new flavors, respectively—contain less than one gram of sugar and have only one gram of net carbs per serving. They're also made with real cream, so hello to being fat-friendly. As far as sweeteners go, each product is made with monkfruit and erythritol—aka, zero-calorie sweeteners that won't spike blood sugar. Here's how every single new flavor breaks down—all 11 different products—nutritionally speaking: Enlightened Keto Butter Pecan
Enlightened Keto Chocolate Glazed Donut
Enlightened Keto Chocolate Peanut Butter
Enlightened Keto Coffee & Cream
Enlightened Keto Mint Chocolate Chunk
Enlightened Keto Peanut Butter Fudge
Enlightened Keto Red Velvet
Enlightened Keto Mint Chocolate Chip Bar
Enlightened Keto Peanut Butter Chocolate Chip Bar
Enlightened Keto Marshmallow Peanut Butter Bar
Enlightened Keto Dark Chocolate Bar
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Non-Western approaches to wellness have become increasing popular, from massage and meditation to acupuncture and aromatherapy. The interest in nutrition for both preventative and therapeutic purposes has also soared, including the awareness of eating practices from healthy populations around the globe. One in particular that’s been bubbling up is the Ayurvedic diet. In existence for thousands of years, the Ayurvedic diet is based on principles of Ayurvedic medicine. The focus is on balancing various energies within the body—to achieve better synergy and improve health of body and mind. Why your body type mattersBody type determines the guiding eating principles. According to Ayurveda, there are five elements that make up the universe: vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth). These elements are believed to form three distinct doshas, or body types, which relate to energy that circulates within the body. While everyone maintains characteristics of all three doshas, one is typically dominant: Vata (space and air): Vata controls basic bodily functions, including the mind, breathing, blood flow, and digestion. People with this dosha are typically thin and energetic. When they are out of balance, they may experience issues with digestive health, fatigue, weight loss, insomnia, or anxiety. Pitta (fire and water): This dosha controls metabolism, hormones, and digestion. People with a pitta dosha often have a medium build. If out of balance, they may struggle with high blood pressure, heart disease, inflammation, or digestive conditions. Kapha (water and earth). This dosha controls immunity, muscle growth, and strength. Those with a kapha dosha typically have a sturdier frame. If they're out of balance, they may experience problems with weight management, fluid retention, diabetes, depression, allergies, or lung health. Your dosha determines which foods you should eat and avoid. And according to Ayurvedic practice, once you are in balance, you will naturally desire foods that are most beneficial for maintaining wellness. RELATED: What Is the Noom Diet? A Nutritionist Explains What to eat for your body typeThe Ayurvedic diet also identifies six major tastes with distinctly beneficial effects: sweet, sour, salty, pungent, bitter, and astringent. Including all six in your daily meals is encouraged, so you consistently feel nourished and satisfied. The belief is that regularly eating only a few of these tastes can trigger cravings for unhealthy foods—or throw the body out of balance. For example, consuming pungent, bitter, and astringent tastes help to counter sweet, sour, and salty. This can curb the desire to overeat the latter, which can lead to health problems, as they are characteristic of fast food or processed foods. Those who are vata dominant should minimize cold and raw foods and too much caffeine. Instead, they should favor warm dishes that are more dominant in sweet, salty, and sour tastes. Sweet foods, like whole grains, starchy vegetables, and honey, have a soothing effect on the body. Salty foods, including table salt and salted fish, enhance appetite. And sour, found in citrus, berries, and pickled foods, aids digestion. Those with a pitta dosha should reduce hot and spicy foods and avoid alcoholic and fermented foods. They should instead focus on sweet, bitter, and astringent foods. Bitter foods, including leafy greens, broccoli, and celery, help with detoxification. And astringent foods, such as lentils, beans, green apples, and pomegranate, help to balance pitta. People with a kapha dosha should curb salty or heavy foods, as well as dairy. Instead, hey should prioritize pungent, bitter, and astringent tastes. Pungent, found in peppers, garlic, onions, mustard, and ginger, helps clear sinuses and promotes sweating. RELATED: Keto Rash is the Latest Side Effect of the Low-Carb Diet—Here's How to Treat It Can the Ayurvedic diet lead to weight loss?While few studies have been published on the outcomes of an Ayurvedic diet, there are some concrete benefits. In one small study that paired the diet with other Ayurveda-based lifestyle practices, including yoga and stress management, participants averaged a weight loss of 13 pounds over a nine-month period Overall, the diet emphasizes whole foods and minimizes processed foods, a pattern that ups the intake of vitamins, minerals, fiber, and antioxidants, and may help support weight management. One study found that a switch from processed foods to whole foods without decreasing calorie intake resulted in an increase in post-meal calorie burning by nearly 50%. An Ayurvedic diet also incorporates plenty of herbs and spices. In addition to being rich sources of antioxidants, some natural seasonings act as prebiotics—which nourish the beneficial gut bacteria tied to anti-inflammation, immunity, and a positive mood. Herbs and spices have also been shown to boost satiety. And some, including ginger and hot peppers, are known to rev metabolism. RELATED: What Is the GOLO Diet—and Can It Help You Lose Weight? The Ayurvedic diet and m eatingAyurveda also promotes mindful eating, which can result in naturally consuming fewer calories while simultaneously feeling more satisfied. And the lifestyle encourages other healthful habits, including spending time in nature, prioritizing adequate sleep and rest, being physically active, and laughing more. Laughter has been shown to lower stress hormones, including cortisol. Excess cortisol has been linked to an increase in belly fat and weakened immunity. This, however, is just a brief overview of the Ayurvedic diet. A consultation with a registered dietitian nutritionist trained in the practice would provide much more in-depth and tailored recommendations. You can also learn more by exploring cookbooks that include introductions to the diet principles, along with flavorful recipes. Bottom line: Even if you don’t embrace all of the tenants of the Ayurvedic diet, consuming whole foods in a thoughtful balance, and combining nutrition with other wellness-focused behaviors, lays the foundation for healthy, sustainable living. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. via Weight Loss - Health.com https://ift.tt/2MdYRW8 Dave Harper and Dale Drewery are not only romantic partners, they're keto diet partners as well. In 2013, the couple, who live in Vancouver and have been together for 22 years, decided to give the high-fat, low-carb ketogenic diet a try. Six years and 40 or so pounds later, they're still going strong on keto. In fact, they recently published a book, BioDiet, that covers the science behind the super trendy plan, why it can improve overall health, plus practical tips on how to stick with it long-term. Harper, a cancer researcher and kinesiology professor at the University of the Fraser Valley, tells Health that he and Drewery, who works as a health journalist, started the plan while he was researching the impact of diet on long-term health. RELATED: A Husband and Wife Went on Keto. He Lasted Two Weeks, She Stuck to It All Year—and Lost 82 Pounds "I was introduced to the ketogenic diet in 2010 while hosting a radio program called Think for Yourself," Harper explains. Up until that time, he had been consuming what he refers to as the standard American diet, which is high in carbs. Though he was never overweight, he said that his pre-keto eating habits resulted in weight gain over time. After learning about the keto diet through the show, Harper spent two years researching it. "What I liked about it was that it made much more sense to me given my considerable understanding of how the human body (and our metabolism) works," he says. After getting the all-clear from his doctor to start the diet, he told Drewery about it, and she agreed to go keto with him. They both lost about 20 pounds each. Yet for them, the positive effects of the plan went way beyond weight loss. RELATED: 9 Fruits You Can Actually Eat on the Keto Diet “If there was any downside of going keto, it was that we had to buy new clothes because we both lost weight,” recalls Harper. "And while it's great to lose weight, it was the improvement in our health, our moods, and our energy levels that made us feel so fantastic." Harper explains that a traditional carb-heavy diet can lead to three major health setbacks: obesity, insulin resistance, and inflammation. Each of these can in turn cause the others, he says, and that creates a cycle of disease and chronic illness. "High carb diets lead to chronically high blood sugar, which causes chronically, abnormally high levels of insulin in the blood (called hyperinsulinemia)," Harper says. "Over time, this leads to insulin resistance, obesity, and inflammation: the axis of illness." RELATED: 4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists Since keto is the opposite of a traditional diet—it's low in carbs rather than high-carb—it can help prevent the three setbacks, he says. “With keto, most people can reduce their incidence of chronic disease,” Harper adds. (It's important to check with your doctor before going on the restrictive diet, he advises.) Making the decision to try keto is one thing—but staying motivated to continue with it can be tricky, he acknowledges. One tactic to not fall off the wagon, he says, is to follow the diet with a partner. “This isn't just a diet change, it's a lifestyle change. You're changing the way you shop, where you eat, when you eat, and more,” says Harper. "So it really does help when you have a partner doing it with you and keeping you accountable. The temptations are gone, plus you have the social support of each other." Another tip is to prepare meals yourself as much as possible, so you use foods and ingredients that fit with the plan. Harper says he tries "to plan and make all my own meals, so that I know exactly what I’m eating.” His weekly grocery list includes plenty of veggies, high-fat organ meats like liver, plus high-fat oils, creams, and cheese. RELATED: 5 Supplements You Should Take If You're on the Keto Diet As for how to stay keto when you're away from home, Harper advises keeping keto-approved snacks close at hand. “I always have a bag of nuts with me when I’m on the go, in case I can’t find a keto-friendly meal around,” Harper says. Ultimately, Harper stresses that if you're considering going on the keto diet, you should read up on it first. Also, focus on how it can improve your health. "Focus on the health benefits, because that will come with the weight loss," he says. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. via Weight Loss - Health.com https://ift.tt/2LXljTf There's only one way to describe Beyoncé's Coachella performance: legendary. The queen has been open about the hard work she put in to prepare for her history-making appearance (if you haven't watched her documentary Homecoming, you need to ASAP), and she recently released a video that includes clips of her at Coachella and gives a closer look at the struggle to get back in shape after giving birth. “I’m back on the stage after giving birth to twins. I was a woman that felt like my body was not mine,” Beyoncé says in the video, which she made with 22 Days Nutrition, the company behind the plant-based diet that she followed while getting ready for Coachella and working to get her pre-pregnancy body back. (She had initially planned to perform at Coachella in 2017, but then she became pregnant with twins Rumi and Sir, who are now two years old, and had to wait a year.) RELATED: Should You Try Beyonce's Greenprint Diet? The video then flashes to a clip of Beyoncé in the gym, and she says in a voiceover, “It’s time to work, so I have to get in that zone, it’s like a different headspace. Me getting the weight off was so much easier than getting back in shape and my body feeling comfortable.” The video shows that 22 Days Nutrition, which was founded by exercise physiologist Marco Borges, helped Beyoncé reach her weight-loss goals and get comfortable with her body again. She's now teamed up with Borges to help promote the 22 Days Meal Planner. If you want to hit your weight loss goals like Beyoncé did, here's what you need to know about the program: For $14 per month or $99 per year, the 22 Days Meal Planner gives you access to recipes (with full nutritional analysis for every meal), printable menus and grocery lists, and on-demand help from food coaches, among other features. Recipes include plant-based meals like creamy garlic cauliflower soup and Thai-inspired salad, as well as protein breakfast bars and smoothies. RELATED: What Is a Plant-Based Diet—and How Is It Different From Going Vegan? The idea behind the program is that it takes 21 days to create a new habit, so by day 22 of the plan, participants will have established a new routine focused on making healthier choices. Beyoncé, however, followed the program for 44 days “to meet her goals for Coachella,” according to the video. So is going plant-based worth it? "There are many reasons for a shift toward plant-based eating," Cynthia Sass, MPH, RD, previously told Health. "Whole-food, plant-based diets are associated with lower body weight and a reduced risk of several chronic conditions, including heart disease, the nation’s top killer of both men and women, as well as cancer, type 2 diabetes, high blood pressure, and cognitive decline." And as the 22 Days Nutrition website points out, it's also a more planet-friendly way of eating. The video ends with Beyoncé excitedly FaceTiming Borges to show him that she can now fit into her Wonder Woman costume. "It's a very big deal," she says. RELATED: This Diet Could Cut Your Risk of Dementia, Heart Disease, and Cancer—and Help You Lose Weight, Too via Weight Loss - Health.com https://ift.tt/2ZdcXK6 Losing 115 pounds is no easy feat, which is why Morgan Bartley was proud to share her incredible progress on social media. Unfortunately, instead of celebrating her success, Instagram deleted the 19-year-old's before-and-after weight loss photo for no apparent reason. FWIW, Instagram's community guidelines don't tolerate "close-ups of fully-nude buttocks," "content that contains credible threats or hate speech," and "serious threats of harm to public and personal safety"-but Morgan's post doesn't violate any of these rules. Take a look for yourself. Recognizing that her post wasn't breaking any rules, Morgan reposted the original image a few days ago with an empowering caption. "I share my journey online in hopes of inspiring others to take control of their own lives," she captioned the new photo, which has already garnered more than 17,600 likes. "I think it sucks that people express negativity toward something with only positive intentions, BUT that's why we peeps full of love and light get to make a difference." RELATED: This Fitness Coach Shared a Bare-Naked Photo After Losing 100 Pounds RELATED: A Husband and Wife Went on Keto. He Lasted Two Weeks, She Stuck to It All Year—and Lost 82 Pounds This isn't the first time the teen has posted a transformation picture of herself, and getting to a place where she's comfortable posting them at all hasn't been easy. While Morgan admitted that she's struggled with her weight her whole life, other health problems made losing the weight even harder. At just 15 years old she was diagnosed with ovarian torsion, a painful condition that caused her to lose one of her ovaries. Later, she began to exhibit symptoms of menopause which was cause for concern about her ability to have children later in life. The news put Morgan is a deep depression causing her to begin binge eating, which led Morgan's weight to reach upwards of 300 pounds. Her many Instagram posts explain how she felt like her body betrayed her, and she used food as a way to escape. But she knew something needed to change. "I decided to take back control of my body and save my own life," she said. Knowing that diets and workouts hadn't helped in the past, Morgan opted for gastric bypass surgery, but she knew that the surgery was only a tool to help with weight loss and not her permanent or only solution. She's since lost an incredible 115 pounds. And even though Morgan still wants to lose another 30 more, she couldn't be happier about how far she's come and refuses to let any unsolicited critique bring her down. "Never let worldly pessimism or judgment prevent you from living your life and celebrating what you've done with it," she says. RELATED: This Bride Lost 135 Lbs. to Avoid the 'Fat Tax' on 'Plus-Size' Wedding Dresses With everything she's battled through and achieved, Morgan has every right stand up for herself (and her brave posts) by proving that the only opinion that *really* matters is hers. "I think I look pretty freakin' bomb in a bathing suit on the beach," she says. "And that's after a lifetime of letting insecurities hold me back from experiencing life. Yes, I'll continue to wear a full face of makeup to the beach and yes, I'll continue to be DAMN proud of who I've worked so hard to become." Amen, girlfriend. You look incredible. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter This article originally appeared on Shape.com via Weight Loss - Health.com https://ift.tt/2LGWb2V I have written before about the health benefits of coffee, as well as the potential perks of coffee naps, and why enjoying a cup before a workout may lead to better fitness results. Now, coffee has become the central component of a weight loss plan some refer to as "the coffee diet." What is the coffee diet, exactly?The plan, based on the 2017 book The Coffee Lover’s Diet by medical doctor Bob Arnot, involves drinking a minimum of three cups of light roast coffee daily, due to its higher polyphenol antioxidant content. (Coffee polyphenols are linked to a reduced risk of a number of diseases, including type 2 diabetes and certain cancers.) In fact, you can have as much coffee as you’d like, either decaf or regular, as long as you hit the three-cup minimum. RELATED: The Zero-Carb Diet May Be a Simple Way to Lose Weight—but Is It Safe? Dr. Arnot includes a good deal of research in the book about coffee’s ability to curb appetite, reduce fat absorption, boost metabolism, improve circulation, and burn fat. (Some of the benefits Dr. Arnot promotes are linked to caffeine, while others are true for regular or decaf coffee.) He advises skipping the sugar, cream, and milk, however, especially since the latter reduces polyphenol absorption. He’s also particular about the beans, which are technically seeds inside coffeeberries, the whole fruit of the coffee plant. He recommends coffee selections from high altitude regions with rich, volcanic soil close to the equator, which produce the most antioxidants. Ethiopia, Kenya, Colombia, and Brazil rank at the top. Apart from the three daily cups, the remainder of the plan is similar to other weight loss regimens. It involves avoiding refined carbs and processed foods while following many principles of the Mediterranean diet, with a calorie intake of around 1,500 per day. The book also includes recipes, much like a traditional diet book. Can the coffee diet promote weight loss?So is coffee really the solution to shedding pounds and keeping them off? Due to the aforementioned benefits, which are research-backed, it may help. Yet keep in mind a few important points. First, sipping java throughout the day without regard to the rest of your diet will probably not yield results. Simply displacing healthy meals and snacks with black coffee can become a form of restriction that deprives your body of nutrients, plus zaps your mental and physical energy. In other words, it's not just the coffee itself but the balance of your overall eating pattern that's key to weight loss. RELATED: Cutting Just 300 Calories a Day Can Improve Your Health, Study Finds For some people, coffee can trigger digestive irritation, including heartburn, and an upset stomach. Too much caffeine can also increase blood pressure, cause anxiety, rapid heartbeat, rebound fatigue, dehydration, and interfere with sleep. I generally advise my clients to cut off all caffeine at least six hours before bed, and to listen to their bodies for signs that they may be overdoing it. It’s also important to consume a consistent amount of caffeine each day. This helps the body adjust, and can offset caffeine’s diuretic effect. Fortunately, decaf still offers a number of benefits, so if you want to try to increase your coffee intake for the polyphenol benefits, you may want to stick with "unleaded" entirely. Bottom line: Coffee is good for you, especially without the add-ins. But it’s not a magic bullet, and too much can lead to unwanted side effects. If you’re a coffee lover, enjoy it in a healthy balance. But if you’re trying to lose weight, remain focused on the bigger picture. Eating clean, being active, getting enough sleep, and managing stress are still the pillars of healthy, sustainable weight loss. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. via Weight Loss - Health.com https://ift.tt/2Lsc2CF NY Mom Dies in Dominican Republic After Going for Cheap Plastic Surgery Against Family’s Wishes7/11/2019 A New York woman died in the Dominican Republic over the holiday weekend while getting cheap plastic surgery. She is the third American woman to die while getting plastic surgery in Caribbean country over the last four weeks. Alexandra Medina, 33, traveled to the Dominican Republic for a tummy tuck and liposuction after doctors in the U.S. refused to perform the surgeries, telling her that she needed to lose weight before undergoing any procedures. But Medina was undeterred, and contacted a Dominican surgeon, Dr. Félix Almánzar, through Facebook who agreed to the operations. “This doctor was like, ‘No problem. We can do it. We can handle it. We’ve dealt with bigger women, so come here. We’ll do it.’ And it was obviously also cheaper,” Maxine David, Medina’s sister, told CBS New York. On Friday, while getting liposuction, Medina died on the operating table at the clinic in Santo Domingo. The death certificate claims that it was due to a fatty tissue embolism, or a blood clot. She leaves behind a 14-year-old son and husband. PEOPLE has contacted Almánzar for comment. RELATED: 11 Celebrities Get Real About Plastic Surgery The Dominican Health Ministry said that they are opening an investigation into her death and into Almánzar. But David is concerned that the investigation will not help. She’s worried “that they’re gonna get away with it, that they’re gonna, you know, finagle it to it seeming as if it were accidental and that we’re not going to get justice.” David is speaking out now to warn others not to go to the Dominican Republic in search of cheap plastic surgery like her sister and the other two Americans — a father from New York and a teacher from Alabama. “Women are going over there for these surgeries, these elective surgeries, and not coming out alive,” David said. She misses her sister, whom she called “savvy, smart, vibrant, passionate.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com https://ift.tt/2XEdJyh Low carb diets have been popular for years. But lately I’ve been hearing about a zero carb diet, and it has me worried. Depending on what you choose to eat, a no carb diet may be even more restrictive than a keto diet. While there’s no precise limit to the grams allowed per day, this approach essentially involves eliminating as much carbohydrate as possible. Considering that vegetables typically contain 3 to 4 grams of net carb (that's grams of total carb minus grams of fiber) per cup, and an ounce of nuts provides about the same, a truly zero carb goal eliminates more health-protective foods than any other diet. This approach reminds me of the fat free fad I encountered when I first became a dietitian, in that it pushes a trending philosophy to the extreme. Several years ago, when fat was vilified, I saw clients who became obsessed with avoiding fat at all costs. If something contained even half a gram of fat per serving, they would banish it, fearing that those half grams would add up to too many full grams by the end of the day. This mentality led to filling the fat void with carbs and sugar, which ultimately led to weight gain and a host of fat deficiency side effects, from dry skin to hormone imbalances. As with fat, the focus with carbohydrates should be quality and balance, not banishment. It’s absolutely true that there are some bad carbs, such as processed grains and refined sugar; but that’s just part of the carb story. Here’s an analogy I use with my clients: Some types of workouts can lead to injury. But that being true, it doesn’t mean you should avoid working out completely. The goal with exercise is to engage in the right type and amount in order to gain benefits. And the same is true for carbs. Losing and maintaining a healthy weight and preventing diseases like diabetes doesn’t require such extreme carb limits. In fact, the side effects of attempting to eliminate all carbs are very impactful for both quality of life and health. Here are four to consider. You could miss important nutrientsSlashing carbs severely reduces the intake of many key nutrients found in foods that are shunned or limited, including vitamins, minerals, antioxidants, fiber, and prebiotics (more on this below), and even healthful fats. There is no multivitamin or powdered supplement capable of replacing the myriad health-protective nutrients that stop showing up for work in the body. This shortfall can potentially affect immune function, cognitive health, and up the risk of chronic illnesses, including heart disease and Alzheimer’s. In fact, in Blue Zones—areas in the world where people live the longest, healthiest lives—diets are predominantly plant-based and relatively high in carbs. RELATED: What Is the Isagenix Cleanse—and Can It Help You Lose Weight? Carb avoidance could lead to poor digestive healthThe daily recommended target for fiber is at least 25 grams per day. And this important nutrient is only found in foods that contain carbohydrates. A high fiber diet is linked to a significantly lower risk of heart disease, stroke, high blood pressure, diabetes, obesity, and some digestive diseases. Certain types of fiber also act as prebiotics, which serve as food for the beneficial gut bacteria that support immunity, anti-inflammation, and mental health. Fiber supplements are available, but research shows that they don’t offer the same benefits as fiber derived from whole foods. You could experience low carb fluYou’ve probably heard about the keto flu. It happens when someone first adopts a keto diet, with symptoms that may include headaches, brain fog, irritability, dizziness, nausea, and muscle soreness. This occurs as your brain, which typically uses up to 60% of all the carbs you eat, must adapt to a different fuel source. But just because your body can adapt doesn’t mean it’s ideal. The same is true of renouncing carbs. Again, it’s not necessary for weight loss or optimal health, so why put yourself through the torture? RELATED: 7 Dangers of Going Keto There may be social and psychological side effectsAny extreme diet makes social eating a challenge. I’ve heard many stories from clients about how their strict diet led to avoiding get togethers with friends and family or caused them to become obsessive or fearful about food. Others who are unable to maintain the restrictions, and thus fall off the wagon, often experience extreme guilt and even depression. Going on and off strict diets is a pattern that can morph into seriously disordered eating and crush people’s quality of life and mental health. In addition, a systematic review of 11 studies concluded that plant-based diets that include healthful carbs are associated with significant improvements in emotional well-being, including depression. Bottom line: a zero carb diet is not necessary or recommended for either long-term weight loss or optimal health. In fact, recent research shows that a plant-based diet that includes whole, fiber-rich foods; monounsaturated fats, like avocado, olive oil and nuts; and plant-based proteins, like lentils and beans, plays a major role in the prevention and management of type 2 diabetes. Plant-based diets, which are moderate to high in carbohydrates, have been shown to generate weight loss, improve insulin resistance, support a healthy gut microbiome, and reduce the formation of advanced glycation end products, or AGEs, compounds associated with aging. RELATED: How to Keep the Carbs and Still Lose the Pounds How to include carbs in your dietWiping out an entire macro—meaning no carb at all; only fat and protein—may be an easier way to lose weight because it’s simple, but it’s not better. And for most, it’s not sustainable. Instead, up your intake of a wide variety of non-starchy veggies, making them the core of your eating pattern. Include portions of fruit, whole grains, and starchy veggies that are in line with your body’s fuel needs, based on your age, gender, ideal weight, and activity level. In other words, a petite, 40-year-old woman with a desk job and 20 pounds to lose shouldn’t be eating the same amount of carbs as a tall, 25-year-old, lean male athlete. Also include anti-inflammatory, satiety-inducing fats that are good for circulation, like avocado and avocado oil; extra virgin olive oil and olives; nuts; seeds; and nut/seed butters. And eat more meatless meals that include lentils, beans, and chickpeas as the protein source. This pattern provides a much broader spectrum of the nutrients needed for wellness, and it’s an approach you can stick with long term, which is one of the most important factors for not only shedding pounds but keeping them off for good. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter.
via Weight Loss - Health.com https://ift.tt/2Y05ote I’m constantly asked about diets. One that pops up from time to time, called Isagenix, markets itself as a solution for weight loss, as well as a booster of performance, vitality, and well-being. The products are sold through the Isagenix website, Amazon, and directly by salespeople. Here’s what you need to know about the brand, its health implications, and whether it can really help you lose weight. RELATED: What Is the Noom Diet? A Nutritionist Explains What is Isagenix?Isagenix offer a number of weight-loss options, from the Weight Loss Basic Pack (a 30-day system) to the 9-Day System, which includes IsaLean® Shake powder and a cleanse. According to a video on the brand’s website, the shakes can support weight loss when used as a meal replacement for one or two meals daily. The other meals should be balanced and limited to 400-600 calories, bringing the total to roughly 1,000 to 1,400 calories per day. The traditional version of the shake is dairy-based, made with whey protein. The company now offers a plant-based option, too, made from pea and brown rice proteins. Two scoops of the shake powder mixed with water provide 240 calories plus 5-6 grams of fat, 24 carb grams (including 8 grams of fiber), and 24 grams of protein. It also contains digestive enzymes and a number of vitamins and minerals, like zinc, calcium, vitamin D, magnesium, and iron. I’m not crazy about the stevia used to sweeten the powder. (Stevia is a plant-based sugar substitute.) In my experience, its intense sweetness may stoke a sweet tooth or disrupt appetite regulation. I also have concerns about stevia's potential impact on healthful gut bacteria. I do, however, like the comprehensive nutrients provided per serving and macro balance (which is the ratio of protein, carbs, and fat). RELATED: What Is the GOLO Diet—and Can It Help You Lose Weight? Can Isogenix promote weight loss?Among my clients, I’ve seen that replacing a meal or two with a balanced shake or smoothie can be a helpful, short-term strategy for curbing calories and shedding pounds. But I have a number of questions about other products offered in the Isagenix plans. These include cleanses, energy shots, an accelerator designed to rev metabolism and burn fat, and snacks of chewable wafers made from milk powder and ingredients like hemp, sunflower, and flax. (Why not just eat an ounce of seeds?) Also, the products are pricey. The 9-Day System costs $207.94 and the 30-Day Premium Pack will set you back $588.93. What the science saysWhile the products have been used in some published research, the results aren’t long-term (for example, they don't measure weight maintenance five years out). One study involved intermittent fasting and another only included 24 subjects. Plus, the studies were funded by the brand. In my opinion, this is scant support. I’m also quite skeptical about some of the Isagenix products and approaches, specifically the cleanse—what they call intermittent fasting. The cleanse option severely limits calories, and it contains aloe vera, which may have a laxative effect. Isagenix promotes the inclusion of additional beneficial ingredients, such as turmeric, berry extract, and ashwagandha, an herb touted as an adaptogen (a natural ingredient that helps the body adapt to stress or counter the harmful effects of stress). However, the products also claims benefits that include the release of fat-soluble toxins, as well as support for immune function, mental clarity, cellular health and energy levels, and metabolic support—all without studies specifically on the cleanse itself. I find that disappointing, particularly for a company that states, “Transparency and accuracy are a top priority.” RELATED: The Best Diets of 2019—and Why the Keto Diet Ranked So Low Should you try Isagenix?Bottom line: my biggest concerns about Isagenix are the cost, stick-with-it-ness factor, and the questionable nature of products like the cleanse and so-called fat-burning accelerator. If you feel you need a jump start, there are plenty of clean ingredient, plant-based, and even organic protein powders or pre-made shakes available that aren’t bundled with other supplements you really don’t need. In all my years counseling clients, I have found that cleanses typically backfire. The quick weight loss is primarily water. And in many cases, all of the pounds lost, or all—plus more—are regained. Finally, what truly works for losing weight and keeping it off long-term is a collection of healthy habits you can put into action and maintain, something that comes from your mind-set, not a box full of products. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees. To get more nutrition tips delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com https://ift.tt/2FNvncN I Lost 115 Pounds After Years of Verbal Abuse—but Now I'm in Constant Pain From Loose Skin6/19/2019 I grew up in a traditional Italian household that loved food. For us, something like pasta with red sauce was just a regular everyday meal. It was also the ‘90s, which wasn’t nearly as health conscious of an era as the one we live in now. On top of that, mom was a single mother, and we didn’t have much money. So we did the best with the hand that we were dealt, but unfortunately, given the circumstances, we didn’t have the luxury of prioritizing the healthier foods. It was more about what we could afford, as opposed to “Is this healthy?” I got accustomed to that lifestyle, and by the time I was old enough to realize how unhealthy it was, I had been obese for years. RELATED: I Lost Over 300 pounds and I've Spent the Last 3 Years Having Skin Removal Surgeries I first became aware that I had a problem when I was about 7 years old. It was Halloween, and I had dressed up as Princess Jasmine from Aladdin. My mom was dating a guy at the time, and when he saw me in my costume, part of which was a crop top, he said I was “too fat” to be Jasmine. That’s when it all started. Shortly after, the comments began coming from my own family. It wasn’t brutal when I was younger. It was more like “Maybe you should join a sports team” or “Maybe you should drink less soda.” But as I got older, the comments got progressively nastier. “Nobody will ever date you.” “You’ll never find a husband.” “You won’t have a career because nobody wants to hire a fat person.” The thing is, as a child, you can’t control what you’re being fed. I couldn’t go out to the store and buy my own food. There was a big lack of responsibility on my family’s part. They blamed me for everything by saying “I couldn’t control my eating,” but they were the ones feeding me the unhealthy foods that were making me gain weight. Their comments made me extremely depressed. But my family has never been very supportive when it comes to mental health. They think that things like depression are just excuses to be lazy. So then, when I became depressed, I was told that I was “lazy” or “not trying hard enough.” RELATED: This Woman Lost 312 Pounds—but She Never Expected This Incredibly Painful Side Effect At the time, I believed everything they said. I believed that I would never find a husband or have a career, and anytime I had a relationship that didn’t work out or I got turned down for a job, I blamed myself. I blamed the weight. At my peak weight I was 242 pounds. I did try to lose weight, but I was really just doing it to get my family to stop with their comments. I was on and off of Weight Watchers and every other diet program imaginable for years. But nothing worked because I wasn’t doing it for myself. That changed when I found out I was close to developing polycystic ovary syndrome and was also pre-diabetic. I sat down and had a conversation with myself. “Do I want to be dealing with this when I’m in my 30s?” The answer was no. “Do I want to keep struggling with my weight if and when I have a family?” No. RELATED: This Is the One Thing This Woman Wishes Someone Would Have Told Her Before Losing 336 Pounds That’s when I started looking into weight-loss surgery. I eventually decided it was the right thing for me, and I requested that my primary care doctor refer me for the procedure. But she denied me. She knew how damaged my family situation was, and she mandated that I had to go to therapy for at least six months before she would even consider referring me. (I know, I used to think surgery was the easy way out, too, but it’s actually a big commitment that requires a clear, focused mind and dedication.) I’ll be honest, at the time, I wasn’t happy that she didn’t refer me right away. But now I see that it was the best thing she ever did for me. If it weren’t for therapy, I never would have learned how to identify my issues and then start healing them. I never would have learned that I can’t change my family, but I can establish boundaries with them. When my doctor saw the progress I had made, she referred me for surgery. I took time off from my job as an SEO specialist at InVue Digital, and I asked one of my friends to come with me to the hospital because I decided not to tell my family about the procedure. Then, in September of 2017, I had a vertical sleeve gastrectomy, which means a large portion of my stomach was removed. I was left with a much smaller stomach that makes me feel full after eating very small amounts. As I ate less, I lost weight. But it’s not as easy as just eating less. I also had to change what I ate and follow the strict diet plan that I was given by my doctors. I was told I could expect to lose about 70 pounds, but just a little over a year after surgery, I had lost 115. I couldn’t believe it. RELATED: How to Get Rid of Excess Skin After Weight Loss But losing more weight than expected also meant I was left with more loose skin. I now have pounds of it hanging off my stomach, constantly tugging at my body. It’s very uncomfortable, and it’s a real confidence killer. Sometimes when I look in the mirror, I still see the old me because everything hangs the same. It also deters me from dating. Just the thought of having to explain my body to someone gives me so much anxiety. Still, it’s 100% worth it. I would much rather have loose skin than be miserably stuck inside a 242-pound body. I recently made a GoFundMe page to start raising money for surgery to remove the loose skin. I’ve accepted my body and learned to love myself despite the skin, but I do look forward to being relieved of the constant tugging. I was also overweight since I was a child, so I have no clue what it’s like to have a so-called “normal” body, and I’m excited to experience that. For anyone else going through what I went through, try to tune out other people’s opinions as much as you can. Just because your mom or your friend doesn’t support surgery, that doesn’t mean it’s not the right decision for you. And even if it’s not surgery, if anyone criticizes how you want to achieve your weight-loss goals, remember that at the end of the day, you’re the one who has to live in your body. You’re the one who has to find happiness. To get more real-talk on health and wellness, sign up for our weekly WomenIRL newsletter via Weight Loss - Health.com http://bit.ly/31FCYUa |
AuthorFor it to be successful, an eating plan needs to purposive and easy to incorporate in to the daily routines of a person. Weight loss is a process, and when you possess a complete lot to lose, normally it takes years to achieve a healthy weight. When you shouldn't automatically assume Fat Watchers is giving diverse or better diet assistance than your doc, having access to weight damage buddies to help keep you on the right track and motivated is definitely a big advantage of programs like Pounds Watchers, regarding to Elizabeth Ward, a registered author and dietitian of MyPlate for Moms. Being over weight in just a matter of 10-20 pounds is not really an issue to possess a strict diet program. ArchivesNo Archives Categories |