What are the health benefits of water chestnuts?

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Water chestnuts are tuber vegetables that grow underwater. They are low in calories and contain antioxidants, and they can be a healthful addition to a balanced diet.



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February 28, 2019 at 10:12AM

Which foods to avoid when trying to lose weight

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When trying to lose weight, it is important to choose nutritionally dense foods and to avoid those that are high in calories, sugars, and unhealthful fats but low in nutrients. Here, learn about 14 foods to avoid when dieting.



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February 27, 2019 at 10:07AM

Obesity and the 'self-control' brain area: What is the link?

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A new review suggests that the prefrontal cortex, a brain area involved in planning and decision making, has a 'reciprocal relationship' with obesity.



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February 27, 2019 at 06:06AM

Woman Who Lost 350 Lbs.—and Was Still Body Shamed—Is Getting Skin Removal Surgery on Her Legs

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After losing 350 lbs., the first thing Jacqueline Adan wanted gone were the layers of loose skin now covering her legs.

“They’re my biggest insecurity,” the 32-year-old tells PEOPLE. “I always struggled with loving my legs, and the size of them.”

And they were also a source of bullying — Adan, a Montessori preschool teacher — went viral in 2017 after she shared a photo of herself on the beach, post-weight loss, and said that a couple nearby started pointing and laughing at her legs.

But when she started the long and painful process of skin removal surgery in 2016, her doctor said that she would have to be patient.

RELATED: How to Get Rid of Excess Skin After Weight Loss

“He said that we’re putting my body back together like a puzzle, and we can’t start with the legs,” Adan explains. “We started with my stomach, because it was the largest area, and then we did the upper part of my stomach and my arms.”

The surgeries and the lengthy, difficult recoveries that followed took three years, and during that time her legs struggled to hold up the excess skin around them.

“The pain in my legs from the loose skin keeps getting worse, because they’re just so heavy,” she says. “I was going to physical therapy because my knees and my hips couldn’t keep carrying that weight, and there’s nothing I can do until I get the skin removed. They started putting me in compression garments to hold the skin, but then all the loose skin got pulled to the top. All the leg skin is sitting at the top of my hips. I just need it removed.”

RELATED: Woman Who Lost 350 Lbs. Shares Her Excess Skin After Liposuction: 'It's a Big Insecurity for Me'

On March 21, Adan is finally getting her wish. After a consult with her doctor last week, they determined that she’s ready for skin removal surgery on her legs. Over the 7-hour surgery, Adan’s doctor will cut from the groin area down to the backs of her knees to take off pounds of excess skin.

But as excited as she is for the surgery to finally happen, Adan struggled with her mindset after their consult.

“I started getting really hard on myself and angry because I have to get this surgery, and asking myself why I let myself get to 500 lbs., and all that negative talk started coming in,” she says. “I started getting annoyed with myself that I have to go through another intense surgery that I could have avoided if I didn’t get myself to 500 lbs. But I can’t change the past. I have to focus on right now and getting mentally prepared so I can deal with it in the best way possible. Going into these surgeries with a positive mindset is so important because it helps you heal faster.”

RELATED: Woman Who Lost 350 Lbs. Body Shamed on the Beach Again—Even After Skin Removal Surgery

And Adan is thrilled at the thought of hitting the beach post-surgery.

“The next time I’m on a beach or in a bathing suit all that skin is going to be gone, and it makes me really emotional,” she says. “I get so excited thinking about what it’s going to feel like and what bathing suit I’m going to buy. I’ve been so hard on my body and my legs, and others have been so cruel about my body and my legs, and I’m excited to know what it’s going to be like without all that skin.”

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February 25, 2019 at 02:34PM

Scientists Swear By This Weight-Loss Trick That Only Takes 15 Minutes a Day

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If someone told you keep track of every single thing you eat while you're on a weight-loss plan, the first thing to pop into your head would probably be, I do not have time for that. Well, you might want to think again. Turns out, people who log what they eat for just a few minutes every day are the ones watching that number on the scale go down.

A new study published in the journal Obesity had about 150 people track what they ate for six months as part of a weight-loss program. By the end, those who lost the most weight spent just under 15 minutes a day on average logging their intake. Their motto: "Write it when you bite it."

RELATED: How to Figure Out Exactly How Many Calories You Need to Lose Weight, According to a Nutritionist

Just think, 15 minutes is half as long as one episode of your favorite Netflix show. It's a fraction of the time you spend scrolling through social media at night or stressing out about things that are out of your control (let's be honest, we all do it). 

The study, conducted by researchers at the University of Vermont and the University of South Carolina, found those who lost 10% of their body weight (aka the most successful of the bunch) spent an average of 23.2 minutes recording their intake every day during the first month of the program. But by the sixth month, that time dropped to 14.6 minutes.

Recording their intake meant "recording the calories and fat for all foods and beverages they consumed, as well as the portion sizes and the preparation methods," according to the study.

Spending more time recording didn't equal more weight loss. However, how often a person logged into the tracking program actually did.

RELATED: The Number One Thing You Need to Do to Lose Weight Forever, According to Experts

"Those who self-monitored three or more time per day, and were consistent day after day, were the most successful," Jean Harvey, chair of the Nutrition and Food Sciences Department at the University of Vermont and the lead author of the study, said in a press release. "It seems to be the act of self-monitoring itself that makes the difference—not the time spent or the details included."

Harvey and her team hope the study encourages dieters to use tracking apps and to realize they're not nearly as time consuming as everyone seems to think. "People hate it; they think it's onerous and awful, but the question we had was: How much time does dietary self-monitoring really take?" Harvey said. "The answer is, not very much."

RELATED: Weighing Yourself This Many Times a Day Could Actually Help You Lose Weight

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February 25, 2019 at 01:34PM

What diet is best for older adults?

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Finding the best way for older adults to lose weight safely can be challenging. A new study may help guide nutritional decisions in this population.



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February 24, 2019 at 04:11AM

17 reasons for always feeling hungry

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There are many reasons why a person may always feel hungry, including dietary and lifestyle factors. However, increased or constant hunger can also be a sign of an underlying health condition. Learn about 17 reasons for always feeling hungry here.



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February 22, 2019 at 05:05PM

5 Ice Cream Brands You Can Eat on the Keto Diet (Really)

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Love ice cream? Following a keto diet? You’re in luck!

Thanks to several new options in the freezer case, you can dig into your favorite flavor and still stick to your macros (that is, your fat, protein, and carb counts). Several ice-cream makers are churning out keto-friendly pints to help you stay in ketosis, so those pesky extra pounds melt off. 

Traditional ice cream has two main ingredients: cream and sugar. A cup of regular ice cream packs some 50 grams of carbs, which is all the carbs you can have in an entire day when you're doing keto. So to slash the sugar, ice cream manufacturers turn to carb-free sugar substitutes. Some of the popular swaps include sugar alcohols like xylitol and erythritol, as well as all-natural stevia and monk fruit. And to retain a creamy texture and mouthfeel, the brands add ingredients like chicory root, guar gum, and acacia gum.

Below are five scoops worth trying the next time a craving strikes. All are luscious, creamy, rich in fat, and lower in net carbs.

Halo Top

Halo Top may be the best choice for an ice cream that won’t derail your diet. A half-cup serving of Birthday Cake, for example, has 70 calories, 5 grams protein, 3 grams fiber, and 6 grams of net carbs. Plus, they come in a ridiculous variety of flavors (both dairy and dairy-free)—from S’Mores to Caramel Macchiato. You could eat a cup or more of Halo Top’s popular pints and stay in ketosis.

Edy’s Slow Churned No Sugar Added

Edy’s slimmed down its fan favorites—including Fudge Tracks, Butter, Pecan, Vanilla Bean, Triple Chocolate, and Neapolitan—by replacing sugar with sorbitol and sucralose (Splenda). A half-cup serving of Vanilla Bean contains 100 calories and 8 grams of net carbs.

RELATED: The Alcohol You Can Actually Drink on the Keto Diet

Enlightened

Enlightened pints are made to be low in carbs. They contain 4-8 grams of net carbs, depending upon flavor. Enlightened uses sugar alcohol, like erythritol, and monk fruit extract to replace sugar. The result is a frosty treat that has 60-100 calories per half-cup serving.  

So Delicious No Sugar Added (Dairy-Free)

So Delicious makes dairy-free ice cream from full-fat coconut milk. The No Sugar Added varieties have negligible amounts of sugar and are sweetened with a combo of the sugar alcohol erythritol and monk fruit extract. A serving (1/2 cup) has 100 calories, 4 grams net carbs, and 1 gram protein.

RELATED: 10 Keto-Friendly Vegetables You Should Eat More Of

Rebel

Rebel is a new ice cream brand designed for keto diet devotees. Rebel pints are made with cream and other high-fat ingredients and sweetened with erythritol and monk fruit.  A pint of rebel is rich and creamy (read: high in fat and calories) but has negligible amounts of sugar, with just 5-8 grams of net carbs per pint, and 1-2 grams of sugar per half-cup serving. Grab your spoon!

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February 22, 2019 at 04:51PM

'Lazy Keto' Only Has One Rule You Need to Follow

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Turns out there's more than one spin on the keto diet—that ultra-low-carb, high-fat, trendy way of eating. You've got the super-strict original diet, in which roughly 5% of your daily calories come from carbs; 75% to 90% of your calories come from fat; and the remaining 5% to 20% of you caloric intake comes from protein. Then there’s "dirty keto," where you adhere to the same macronutrient breakout, but the quality of the foods you eat doesn’t matter so much. (You can read more about dirty keto here.) Simplify dirty keto, and you essentially get "lazy keto."

So what is lazy keto?

The cardinal (and only!) rule to lazy keto is to eat no more than 20 grams of carbohydrate a day. Unlike the original keto plan, you don’t have to track your calories, nor do you have to count the other macronutrients (fat and protein).

Trust us, we get the appeal: Tracking is very time intensive. And there’s a steep learning curve involved. A laser focus on carbohydrates is way simpler. But simpler isn't always better, of course: Though you will lose weight on a lazy keto diet (it’s essentially just another low-carb eating plan, and we know those work), you’ll probably hit a weight-loss plateau, and likely fairly soon.

RELATED: 4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists

The goal of the keto diet is to reach a state of ketosis, in which your body burns fat for energy instead of glucose. While cutting way back on carbs is crucial, you also need to keep your protein intake down.

"Carbs offer a direct source of glucose, but protein is similar. Eat too much protein and your body can make glucose from protein through a process called gluconeogenesis,” explains Chris Mohr, PhD, RD, of Mohr Results. “It’s a fine line. Protein is, of course, required for repairing and building muscles, but too much can tip the body out of ketosis.” And if you're not tracking your protein, it's pretty easy to overdo it. 

Not tracking your fat intake could potentially be problematic as well, because you may not get enough of the nutrient. Fat is filling (it has more calories per gram than the other macros) and you digest it slower, so it helps keep you satisfied between meals. (In other words, an inadequate fat intake could leave you feeling hangry all day.) Fat also helps your body absorb key fat-soluble vitamins from foods, though that doesn’t have much, if any, bearing on weight loss. It’s just good nutrition.

RELATED: 5 Supplements You Should Take If You're on the Keto Diet

Building lazy keto meals

If you’re still thinking, Strict keto isn’t for me, here’s how to approach lazy keto so you can make healthy choices and see results.

Start by getting a general idea of how many carbs, proteins, and fats you need in a day. (Try using an online calculator.) Next, it’s vital to understand carbohydrate counting. You know to avoid bread and pasta, of course, but there are carbs in fruits, vegetables, and even dairy. “Do some research on some of your weekly staples, read food labels, and write down a list of carb-heavy items you will need to cut from your diet,” suggests nutritionist Carly McGavin of Nourish Foods.

Then build a list of staple foods and meals that you know will keep you in ketosis. McGavin suggests things like eggs, bacon, and avocados. "Even pre-made meals like chicken salad, or heat-and-eat dinners that star beef with veggies like broccoli or Brussels sprouts work,” she adds.

Make sure to include lower-carb veggies, like asparagus and cauliflower, on your keto grocery list; as well as higher-fat, lower-carb nuts like pecans and macadamia nuts.

There is an upshot to lazy keto: It’ll teach you about carbohydrates, and how to identify the better-for-you kind. Plus, just being more aware of what you're eating can help you make healthier choices on a day-to-day basis.

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February 22, 2019 at 02:20PM

Keto Breath Is a Common Problem for Low-Carb Dieters—Here’s What You Can Do About It

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If you've ever been on the keto diet, you might have noticed your breath smelling pretty nasty for the first couple of weeks. Don't worry, you're not the only one. "Keto breath" is a super common side effect of eating high-fat, low-carb meals. And while it might be very unpleasant, it's actually a sign that your body is in ketosis, the fat-burning state that is the goal of the keto plan.

When done right, keto has a lot of benefits, including weight loss and improved cognitive function. Unfortunately, keto breath is also part of the deal. It's not the only body stench keto might cause; some keto followers have reported a foul vaginal odor after starting the plan (though science has yet to explain that claim). 

Here's everything you need to know about keto breath, including the most important thing: how to get rid of it.

RELATED: The 6 Biggest Keto Diet Mistakes

What are the symptoms of keto breath?

Ah, the smell of nail polish remover. Seriously, that familiar post-manicure odor is pretty close to keto breath, says Cynthia Sass, RD, Health contributing nutrition editor. Along with that smell might come a lingering metallic taste in your mouth. This is the most commonly reported keto breath, but some followers say they get a whiff of something different, like more of a fruity odor. 

What causes keto breath?

When your body breaks down fat for energy instead of carbs, it converts the fatty acids into chemicals called ketones. It then disposes of the ketones through both exhalation and urination. "One type of ketone, acetone, is an ingredient in some nail polish removers, which is why your breath may smell like this familiar scent," Sass says. As icky as the smell may be, it's an indication that your body is in ketosis. Hey, at least you'll know the keto diet is working. 

RELATED: The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow

How long does keto breath last?

The good news: Keto breath is only temporary. "It’s more noticeable at first because of the big shift the body is going through," Sass says. Within a few weeks, as your system adjusts to eating way fewer carbs, your breath should return to normal. 

How can I get rid of keto breath?

Thankfully, there are a few things you can do to get rid of keto breath. Sass first advises drinking more water. Remember, one way your body gets rid of ketones is through your urine. So the more you hydrate, the more you'll pee, and the faster those ketones will leave your system. You can also try eating less protein, Sass says. When the body metabolizes protein, it produces the chemical ammonia—another reason your breath may become more pungent on keto. 

If your mouth tastes like metal, Sass suggests chewing on fresh mint and eating foods that increase saliva production, like celery and lemon; extra saliva helps clean out lingering bacteria that can worsen the stench. You can also try upping your carb intake just a tiny bit, by about five grams or so, which will lower the level of stinky ketones your body produces. (A breath analyzer can help you find the highest number of carbs you can eat while staying in ketosis.) Oh, and don't forget to brush your teeth more frequently while you're at it. 

RELATED: 7 Dangers of Going Keto

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February 22, 2019 at 12:20PM