All Posts In Diets & Weight Loss

Forget the Diet! Make These 7 Small Changes Instead

by in Diets & Weight Loss, Healthy Tips, January 6, 2017

Two of the most common New Year’s resolutions are to lose weight and get healthier. In order to achieve these goals, many folks jump on the fad diet bandwagon. But many of these diets require complete elimination of certain food groups, have you eating close to nothing or recommend a boatload of supplements that empty your wallet. Instead of looking for quick results that will probably not last long, make these small changes instead. Make these small changes for at least 6 months, and they can become lifelong healthy habits.

Measure Ingredients

Large portions are one way folks overconsume calories. This is especially true with certain high calorie foods, including nuts, salad dressing, oil, peanut butter, granola, rice, pasta and juice. Although all these foods can be part of a healthy weight loss plan, eating controlled portions will help keep calories in check.

Eat At Least 2 Whole Grains per Day

The 2015 dietary guidelines for Americans recommend getting half your grain intake from whole grains. If you’re not used to eating any whole grains, start with two serving per day. For example, make your sandwich with 100% whole wheat bread, or swap your pasta from traditional white to whole wheat. Read more

Diet 101: The Low FODMAP Diet

by in Diets & Weight Loss, December 28, 2016

Last month, the Academy of Nutrition and Dietetics held its annual Food & Nutrition Conference and Expo, at which it shared the latest nutrition research and hottest new products with thousands of dietitians. One of the most-popular trends to emerge was the focus on gut health and low-FODMAP food products.

What Is a FODMAP?

Coined by researchers at Monash University in Australia, the term FODMAP refers to different types of carbohydrates in foods. With a “short-chain” chemical structure, these carbohydrates are not absorbed in people with digestive disorders such as irritable bowel syndrome (IBS).

FODMAP is an acronym for:

Fermentable, or carbs that are quickly broken down by bacteria to produce gas

Oligosaccharides. Humans do not have enzymes to break down and absorb these types of carbohydrates, leading to fermentation and gas.

Disaccharides, specifically lactose. Many IBS sufferers cannot digest lactose, which causes gastrointestinal discomfort.

Monosaccharides, or fructose, which is not well-absorbed if there is excess glucose present.

And

Polyols, or sugar alcohols. These are not completely digested by humans, and they are sometimes marketed as a laxative. Read more

Don’t Buy Into the New Year Detox

by in Diets & Weight Loss, December 27, 2016

After spending the past month enjoying one-too-many cookies, peppermint mochas and spiked eggnogs, eliminating last year’s dietary sins seems like the perfect start. Supplements, coffee enemas, juice fasts, heat wraps and teas all promise a new, detoxified body, but do they actually work?

Detoxing is a rare medical need that’s been turned into a billion-dollar industry. Over the last decade, pills, juices, bars and shakes have been promoted as a magical formula to do everything from improving your health and digestion to getting you back into your skinny jeans.

More often than not, detox diets are nothing but liquid calories that lack the major nutrients our bodies need to function optimally. Following one of these cleanses often results in not consuming enough calories, which can leave you grumpy, hungry, and craving sugar, fat and carbs. In other words, starving yourself for a 3-day juice fast may backfire in additional weight gain once completed.

Fasting doesn’t support the body’s natural detox pathway. Our bodies are designed to clean from the inside; detoxing unwanted material daily through our liver, lungs and kidneys. Eating foods rich in vitamins, minerals, antioxidants and fiber will help your body’s detox pathway function optimally — more than any pill or supplement could.

If you’re motivated to start 2017 out right, follow these 5 simple tips for a healthy start to the new year. Read more

Diet 101: The Cabbage Soup Diet

by in Diets & Weight Loss, August 24, 2015

This fad diet has been around for years, promising followers dramatic weight loss in seven days. But is slurping cabbage soup day after day a healthy way to lose weight? Read more

Should You Be Focusing on Calories?

by in Diets & Weight Loss, July 19, 2015

The common wisdom of the dieting world has always been that in order to lose weight (or avoid gaining it), counting calories is key. Or is it? Read more

Which Fad Diets Are Celebrities On?

by in Diets & Weight Loss, July 9, 2015

Although many folks want the inside scoop on how celebs stay trim and fit, some stars try the most-bizarre and unhealthy diets. Here’s a look at four diets; you won’t believe who’s on them! Read more

What Does It Take to Burn Off Your Favorite Summer Foods?

by in Diets & Weight Loss, July 7, 2015

Don’t let the excitement of summer foods go to your head (or your rear end). Find out how much activity it takes to burn off the calories you take in from these summer classics. Read more

Intermittent Fasting: Good or Bad?

by in Diets & Weight Loss, May 16, 2015

This “fast and feast” style of eating is the new way of dieting. One day you “fast” by limiting food to 500 calories, while the next you “feast” by eating as you normally would. But is this flip-flop lifestyle a healthy way to shed unwanted pounds, or just another fad?

The Intermittent Fasting Trend
Several books about intermittent fasting have recently been released. The Every Other Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off was written by Dr. Krista Varda, an assistant professor of kinesiology and nutrition at the University of Illinois, who began studying the effects of intermittent fasting on mice. Based on her post-doctoral research conducted at the University of California Berkeley, she found that mice ate only 25 percent more on feast days and didn’t compensate for the lack of food provided on fast days.

A second popular book titled The Fast Diet, written by Dr. Michael Mosley and Mimi Spencer, uses the same concept, except you can choose which two non-consecutive days each week to fast. This method of intermittent fasting is also known as the 5:2 approach (five days feasting, two days fasting). Read more

The Skinny on 6 Popular Diets

by in Diets & Weight Loss, May 3, 2015

Warm weather is setting in, and many folks are hoping to slim down before slipping into their teeny teeny-weeny bikinis. But before giving a popular diet a whirl, find out if it’s right for you.

Mediterranean Diet
This plan is inspired by life in Mediterranean countries surrounded by the ocean. The diet calls for eating fish at least twice a week, consuming minimal red meat, and using lots of fresh herbs and spices. It also emphasizes exercise and the importance of enjoying your meal with the company of family and friends. Here are 15 Mediterranean Diet-inspired recipes you can try.

U.S. News & World Report ranked this diet as No. 3 out of 35 as best overall diet. The recommended foods are healthy and well-balanced. But given that there are numerous versions of the Mediterranean diet, be sure to find one that includes all the food groups and isn’t too restrictive.

Read more

Diet 101: If It Fits Your Macros #IIFYM

by in Diets & Weight Loss, April 22, 2015

 

Wondering why the hashtag #IIFYM has been dominating your Instagram feed lately? No, it’s not a cousin of #TBT or #FBF. It stands for “If It Fits Your Macros,” and it’s a new diet trend that focuses on the macronutrient content of the food you eat. Macronutrients are proteins, fats and carbs. Though the diet has been popular with bodybuilders for years, it’s recently gained a mainstream following.

The theory is this: Meet a certain number of carbs, proteins and fat each day, and you will build muscle and burn fat. The goal is to break down your daily caloric intake into 40 percent carbohydrates, 40 percent protein and 20 percent fat. Sounds simple enough. The crazy part? The types of foods you eat don’t matter. Proponents of the diet claim that as long as you meet your daily macros — whether it’s from brown rice or brownies — the diet will work.

Want to give the diet a try? Here’s a sample day of eating to help you do it the healthy way. Read more

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