Is peanut butter good for you?
https://ift.tt/2KsoTRJ Peanut butter is high in protein and essential minerals, though it also contains saturated fats and is high in calories. In moderation, peanut butter can provide many health benefits and help people lose weight. Learn more here. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc November 23, 2018 at 10:17AM
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Obesity: Researchers identify 4 subtypes
https://ift.tt/2FyU6Ur A new study identifies four subtypes of obesity, and the authors warn that experts must focus on individuals if they are to find effective treatments. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc November 22, 2018 at 11:44AM
The Alcohol You Can Actually Drink on the Keto Diet
https://ift.tt/2zfvyuc Yes, most alcoholic beverages are essentially carbohydrate in liquid form. And yes, since your carbs are so limited on the keto diet, you're better off choosing carbs that are bundled with good-for-you nutrients. (Think whole grains, fruits, and starchy vegetables—all of which are chock-full of vitamins, minerals, fiber, and disease-fighting compounds.) But hello, we’re realists: Sometimes you want, deserve, or just need a drink. So what are your best options? It can be tricky to figure out how many carbs alcoholic beverages contain because they aren't required to come labeled with nutrition facts. Below we've founded up a few of the most keto-friendly drinks, plus a few you should definitely skip (sorry, sake fans). First though, we want to clear up some confusion about booze and keto that's been spreading on the Interwebs. You may have read somewhere that your body produces ketones as it breaks down alcohol (which in theory at least, sounds like a good thing). Not so, though. “There's nothing magical about alcohol enhancing ketogenesis long-term," says sports nutritionist Chris Mohr, PhD, RD. "The general metabolism of alcohol as a whole falls outside of the ketogenic metabolic pathways." Don't be fooled by the rumor. If you're going to enjoy a cocktail, do it because it adds a little balance to your day, and diet—everything in moderation, right? RELATED: 9 Fruits You Can Actually Eat on the Keto Diet The best (and worst) alcohol for the keto dietNo matter what proof (80 through 100), gin, rum, vodka, and whiskey all have 0 grams of carbohydrate in a jigger (or 1.5 ounces). Have your drink neat, on the rocks, or with a splash of plain soda water. And it's best to pour your own rather than cracking open one of those pre-made spiked seltzers; one can deliver anywhere from 1 to 5 grams carbohydrate. If you're craving a glass of wine, budget for it, and keep the pour size in mind. A glass of white wine ranges from 3 to 6 grams of carbohydrate per five ounces. (The sweeter whites—think riesling versus chardonnay—typically have more carbohydrates.) At home, you're likely to pour more than five ounces, especially if you have larger wine glasses. And a standard restaurant pour is six ounces. Red wine has a tighter range of carbohydrates, at 3 to 4 grams per 5-ounce pour, with little variation between varieties. Skip beer: It’s essentially bread in a bottle. A can of beer has around 12 grams of carbs. Though if you must have a beer, seek out a light beer, which comes in at around half that carb load per can. Two other no-nos: mixers (they’re all pretty much sugar-laden) and sake. A 6-ounce pour is fairly common for sake, and it delivers nearly 9 grams of carbohydrate. RELATED: 5 Supplements You Should Take If You're on the Keto Diet An unexpected perk of going ketoIn any trendy diet, there are always nuggets of wisdom buried somewhere—and keto is no exception. Because it involves such a tight carb budget, the diet doesn't leave much room for regular alcohol consumption. And when you do imbibe, quantity is limited, so you’re likely to stay within the recommended limit. (That's one drink per day for women, and two for men.) Considering that more and more research suggests moderate drinking may be more detrimental to our health than experts previously thought, the keto diet's booze restrictions could be a really good thing in the long run. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un November 20, 2018 at 06:07PM
8 Things That Can Cause Belly Bloat This Thanksgiving, and How to Prevent Them
https://ift.tt/2OSr6GL Bloat is the one guest we're all hoping doesn't show up on Thanksgiving this year. I mean, we get all excited and fancied up to celebrate this special day with our loved ones, and then right after dinner, that over-inflated balloon feeling hits and takes hours, even days to finally go away. Talk about a holiday weekend buzzkill. The key to keeping belly bloat from ruining your Thanksgiving is to know all the different food-related reasons bloat happens, so you can steer clear of each one—or quickly ease any bloating that does slip in and strike during your feast. Here are 8 belly bloat causes nutritionists want you to be aware of. RELATED: Bloated All the Time? 11 Reasons Why OvereatingTwo words: food baby. We’ve all been there. When we eat more than we usually do, our stomachs stretch out to accommodate the volume of food, Gina Sam, MD, gastroenterologist in New York City, tells Health. “The muscle stretches out, and that in itself can cause bloating,” Dr. Sam explains. Luckily, if eating that much is a one-off, it won't take long for your stomach will snap back to normal. Preventing overeating might not be as simple as it sounds. If you go too long without a meal and don’t eat until you're starving, it’s easy to let your eyes be bigger than your stomach and dive into a monstrous plate of everything you can get your hands on. Dr. Sam suggests eating small, frequent meals to keep your hunger in check leading up to dinner and drinking plenty of water throughout the day. Gas-producing foodsSome of our favorite greens, like kale, broccoli, and cabbage, fall into the cruciferous vegetable category. This means they contain a sugar called raffinose, which sits in your gut until bacteria ferment it. That produces gas, which then makes you bloat, Cynthia Sass, MPH, RD, Health contributing nutrition editor, said previously. Legumes, apples, and anything super salty can also cause your stomach to swell. So slow your roll, but that doesn’t mean you need to totally cut these things from the holiday menu—or out of your diet permanently. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Sass said. Basically, the more you eat raffinose-heavy vegetables, the less they’ll bother you. Plus, there are ways to make these foods easier to digest, like steaming veggies to soften the fiber. RELATED: Best and Worst Foods for Bloating Swallowing airThis might sound obvious, but when you’re chewing and swallowing your meal, you’re also swallowing air. Your intestines can handle a certain amount of air, but if you’re in a rush and gulp down two slices of pumpkin pie in under three minutes, you’ll likely swallow more air than usual, causing your belly to inflate, Dr. Sam says. To prevent yourself from taking in too much air, Dr. Sam suggests eating slowly, avoiding carbonated beverages, and steering clear of straws. When you do feel bloated from trapped air, you'll expel it by burping, passing gas, or going to the bathroom. Ah, the body's natural remedies. Lactose intoleranceIf you wash down your holiday feast with a glass of milk or load up on dairy-infused desserts and suddenly feel your stomach roll over the top of your pants, you could be lactose intolerant. That means your body lacks the enzyme lactase, which breaks down lactose, the sugar found in dairy products, Michael Nusbaum, MD, bariatric surgeon and founder of Healthy Weight Loss Centers, tells Health. Luckily, there are plenty of equally delicious dairy-free milk options these days, including almond milk and soy milk. The American Gastroenterological Association also suggests taking lactase tablets like Lactaid, which can help you digest foods that contain lactose. RELATED: Is Workout Bloat a Thing? An Expert Explains Sugar intoleranceSugar is another food many people develop an intolerance to. A common type of intolerance is a sensitivity to carbs like fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are part of a group called FODMAPs, Brooke Alpert, RD, founder of New York City nutrition practice B Nutritious, previously told Health. To make things even more confusing, FODMAPs aren’t just found in sweets; they’re also in veggies like cabbage, broccoli, and asparagus. If you have a FODMAP intolerance, your stomach will feel achy, bloated, and gassy after eating foods with these sugars. Avoiding trigger foods is the best treatment, so go easy on the veggie casseroles if you suspect you might have this kind of food sensitivity. Celiac diseaseFor people with celiac disease, gluten-free isn’t a trend, it’s a fact of life. Celiac isn’t an allergy or a sensitivity; it’s an autoimmune disease triggered by the ingestion of gluten, Dr. Nusbaum says. That means when you take in gluten, your body actually attacks itself, causing damage to the small intestine. Celiac can manifest in a number of ways, but some of the many symptoms include abdominal bloating and pain, vomiting, weight-loss, fatigue, joint pain, and sores inside the mouth. If you consume food with gluten at the Thanksgiving table, the bloat can come on soon after. It can be hard to spot celiac because these symptoms are common for many other conditions as well. The only way to truly know if you have this autoimmune disease is to be screened by a doctor. RELATED: 14 Things You Need to Know About Celiac Disease Food allergiesWhy do some people love things like peanuts and shellfish and others can be hospitalized from eating them? "With a food allergy, the body's immune system, which normally fights infections, sees a food as an invader,” Sass said previously. “This leads to an immune response in which chemicals like histamine are released, triggering symptoms such as breathing problems, throat tightness and swelling, hoarseness, coughing, and hives.” Another symptom: abdominal bloat, which can hit if you consume something on T-day you are allergic to. ConstipationThe typical Thanksgiving feast is filled with foods containing whole grains and vegetables. But if you avoid these as you feast and then feel bloated hours later, your bloat could actually be constipation. “[Constipation] causes bloating because when all of the stool has built up in your colon and things aren’t moving, your small bowel and stomach, which are above your colon, will become extended with trapped air and gas,” Dr. Sam says. One way to prevent constipation is always making sure to drink at least eight glasses of water a day, Dr. Sam adds. You should also take in 25 to 30 grams of fiber per day—that equals four to five servings of fruits and vegetables (which you can score from celery stuffing, roasted sweet potatoes, and other T-day staples). Exercise is another thing that can help. Working your muscles could give your colon the push it needs to keep things moving. If you're feeling bloated from constipation after dinner, consider it a great excuse to organize a late afternoon turkey trot fun run for you and your fellow dinner guests. RELATED: 7 Natural Remedies for IBS That May Work for You To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un November 20, 2018 at 04:06PM
Natural colon cleanses: Everything you need to know
https://ift.tt/2qX5Y8X A colon cleanse is an alternative remedy that some people claim removes waste and toxins from the colon. Learn about natural colon cleanses and whether they work here. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc November 20, 2018 at 03:05PM
Health benefits of coconut milk
https://ift.tt/2DABj8Y Coconut milk is made from the flesh of coconuts. It may support weight loss, heart health, and the immune system. Here, we discuss the benefits and nutritional contents of coconut milk, and some other factors to consider. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc November 20, 2018 at 02:05PM
4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists
https://ift.tt/2QZQ9cI So after hearing everyone from Hollywood celebs to the trainer at your gym to your sister rave about the weight they lost by going on the keto diet, you've finally decided to give the keto lifestyle a try. You're not alone. Short for the ketogenic diet, this super popular eating plan has a simple premise: by consuming mostly fat plus a moderate amount of protein and a very low level of carbohydrates, your body will go into ketosis and burn fat for energy instead of carbs. RELATED: Is Keto Cycling Healthy? Here's What to Know About the Controversial Diet Part of the lure is that the keto diet has been shown to work, especially if you want to lose weight fast. But what if this isn't happening for you? Maybe you’re not dropping pounds on the keto diet at all, or you’ve hit a plateau—or you’re (gasp) gaining weight, even though you're sure you're following the guidelines and measuring out your food intake. It's frustrating, we get it. But before you throw in the towel and go back to bread and bananas, find out the reasons your scale hasn't budged, plus what you need to do to be a keto success story. You’re not actually in ketosisIt sounds preposterous because you’ve slashed all. the. carbs. and worked hard to keep your sweet tooth in check. But if you’re not seeing results, “you need to make sure you’re truly in ketosis,” says exercise physiologist and nutritionist Chris Mohr, PhD, RD, of Mohr Results. So test your urine, breath, or blood—you can buy kits to use at home for each of these. And remember to aim for getting 75% to 90% of your daily calories from fat. You’re eating too much proteinThe keto diet often gets mislabeled a high-protein diet. It’s not; it’s a high-fat diet that calls for a moderate amount of protein. Eat too much protein, though, and it could prevent you from reaching (or kick you out of) ketosis. Most people on keto should aim to get 6% to 25% of their daily calories from protein sources. You’re overlooking hidden carbsDairy, nuts, and veggies are all keto-friendly foods, but they also all contain carbohydrates. If you don’t pay close attention to how many carbs are in the foods you’re eating in those categories—even if you're only overindulging a smidge here and there—your daily carb count is likely higher than you think. Keto followers should limit their carb intake to 2% to 5% of their daily calories, which means you have to keep track of every bite. “Following a keto diet is challenging, so plan ahead," suggests Mohr. "Count out how many nuts you can have for a snack in advance. And focus on getting your carbs from veggies, which for the most part are lower in carbs cup-for-cup than dairy, fruit, grains, and legumes." RELATED: Keto Flu Explained: Why Low-Carb Diets Can Make You Feel Sick and Tired Your daily calorie intake is too highAs with every diet, calories still count when you're on keto. “It doesn’t matter which nutrient group your calories are coming from or not coming from; if you eat more calories than what your body needs over an extended period of time, you will gain weight,” says nutritionist Jamie Vespa, RD, of Dishing Out Health. The main nutrient you’re eating—fat—is typically quite satisfying. Yet “every gram of fat has more than double the calories than carbohydrate or protein,” explains Mohr, “so depending on your food choices, it’s possible that how you boost your fat intake, say by spreading on some extra butter, or drizzling on more oil, merely adds calories, but doesn’t increase satiety.” Don't forget, when you follow a diet that restricts an entire food group or a major nutrient, it becomes that much more important that you make your calories count and choose nutritious foods. “I’ve seen everything from sugar-free Jell-O to Slim Jim’s included in keto-friendly snack roundups, which we know won’t do us any favors nutritionally," advises Vespa. "'Keto-friendly’ has become a buzzword, so it’s important to consider the nutrient makeup of that food beyond just grams of fat and carbs." To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un November 20, 2018 at 01:06PM
Inside Edition's Deborah Norville Dropped 30 Lbs. After a Decade of Feeling 'Terrible' About Her Body
https://ift.tt/2FsWDji For “an entire decade,” Deborah Norville hated the way her body looked. “I felt terrible,” the Inside Edition host, 60, tells PEOPLE. “I didn’t like walking into a room; I didn’t like walking out of a room, because the view both ways was horrible.” But beyond aesthetics, Norville was developing health problems made worse by genetics. “I have a family history of a lot of cardiac problems,” she says. “My big wake-up call was my blood pressure was up, and I was really angry about it, because I don’t eat a lot of garbage. But my doctor looked at me, and he said, ‘At a certain point you can’t escape your genetics.’ I said, ‘Well, my blood pressure wouldn’t be so high if I wasn’t so fat.’ So he said do something about it. Lose some weight.” RELATED: 9 Ways to Quit Sugar for Good From there, Norville decided to completely cut out all sugar. It wasn’t easy, because it is in everything,” she says. “It took me about a solid three weeks of me being incredibly purposeful about avoiding sugar. You will be slack jawed about how much added sugar there is, when you start reading your labels. I looked at my half and half and the second ingredient was corn syrup. That turned me into a dilettante about reading the labels.” RELATED: 6 Really Good Things That Happen to Your Body When You Quit Sugar Ditching sugar meant talking herself out of the candy bowl in the office break room and ignoring the boxes of crackers with hidden sucrose, but after the first three weeks, she found that her taste buds had changed. “I started to realize it was working when I ate half an apple — and it tasted so sweet to me,” she says. Norville also started eating fresh foods as much as possible, like high-fiber vegetables that she would simply roast with olive oil and spices like turmeric and curry. And each morning, she mixed up a bowl of oatmeal with flaxseeds. RELATED: 10 Artificial Sweeteners and Sugar Substitutes Without really intending to lose a certain amount of weight, Norville dropped 30 lbs. in about eight months. “I am very satisfied with where I am now,” she says. “Frankly, I look pretty darn good. I can fit in a dress that I bought the year after I graduated high school, and that makes me pretty darn proud.” RELATED: This Is What Happens to Your Body When You Eat Sugar Plus, Norville’s blood pressure numbers are “definitely better” — and “I feel good,” she says. And while she was strict with herself at the start, Norville will let herself have wine during the holiday season — she’s just staying away from the hors d’oeuvres. “Unfortunately one of the things with sugar is wine, but I’m not an absolutist about that,” she says. “I’m not going to eat those pigs in a blanket though, because it’s not worth it. You do a little cost-benefit analysis in your head.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un November 19, 2018 at 01:29PM
What Is the Dubrow Diet—and Should You Try It?
https://ift.tt/2PxRYRt Forget the keto diet. Everyone is chattering about The Dubrow Diet right now. (It's the #1 new nutrition release on Amazon.) And it’s got some big, life-changing promises. If the name sounds familiar, that’s because it is. The Dubrow Diet is from reality TV power couple Heather Dubrow and Terry Dubrow, MD. She of Real Housewives of Orange County fame, and him a Newport Beach plastic surgeon and star on Botched. Their book is all about how to go on a diet that leaves you feeling and looking as good as they do. So, what’s the huge secret? Intermittent fasting. Right, not such a huge secret, considering that next to the keto diet, IF is the next hottest thing. There are several ways to do intermittent fasting, but the Dubrows stick to time-restricted fasting. This means you only eat during a certain window of time in your day, and fast the rest of the hours. For example, you may fast for 12, 14, or 16 hours a day. They call this a “reset” (fast) and “refuel” (feast) schedule. In their book the Dubrows present the research on intermittent fasting as definitive. But the reality is, it's still emerging. The authors of a 2015 review of 21 studies concluded that while certain types of fasting have been found to help people lose weight and body fat, the data on time-restricted fasting is limited, and "clear conclusions cannot be made at present." In 2017, a position statement from the The International Society of Sports Nutrition noted that there isn't any evidence that intermittent fasting is more effective than cutting calories. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, agrees that it's too early to draw conclusions about IF: “We’re still learning about the potential health benefits of intermittent fasting in healthy adults, including if it’s the best approach for long-term weight loss." RELATED: 7 Dangers of Going Keto How does the Dubrow Diet work?Get ready, because there are three phases and many rules within each: Phase 1: Red Carpet Ready You commit to a “two- to five-day metabolic boot camp” of a 16-hour reset (fast) and 8-hour refuel (feast). This is meant to reset your hunger and fullness cues. Phase 2: Summer Is Coming This phase is done until you reach your goal weight. How quickly you want to get there determines how long your “reset” period will be. For instance, if you want to do it fast, you’d stick with a 16-hour reset and 8-hour refuel window. You also get to “cheat”—either for a “moment,” a “meal,” or an entire “day,” depending on your fasting schedule. Your eating time may start at about 1 p.m. with lunch (before that you’d have coffee, or a green/beet drink that they heavily promote), followed by a light snack, and then dinner. While the Dubrows don’t encourage counting calories or macros, they do have guidelines for what you should eat in a day. In this phase, that includes: Protein: 2-3 servings per day Fat: 2-3 servings per day Nuts, seeds, and snacks: 1 serving per day Dairy: 1 serving per day Veggies (those that grow above ground are preferred): 2-3 servings per day Fruit: 1-2 servings a day Complex carbs: 1 serving per day And, good news, you get to drink alcohol—something low in sugar (like wine or brut champagne). Women are encouraged to stick to one drink per night. But if you have this glass of wine, cut your fruit to one serving per day. Phase 3: Look Hot While Living Like a Human In the maintenance phase, you stick with the basic plan outlined in phase 2 indefinitely. (The old “if it’s not broke, don’t fix it” reasoning.) That means a 12-hour fast five days a week; and a 16-hour fast twice a week. Here, the idea is that you find your groove so that the rules become more automatic, and the whole thing becomes easier to sustain. RELATED: 10 Foods to Eat More of If You're Trying to Lose Weight, According to Nutritionists What a nutritionist thinksExhausted yet? The phases and differing fasting lengths can make this a more complicated plan to follow, Sass notes. One plus, says Sass, is that the diet emphasizes whole foods, veggies, lean proteins, and healthy fats. And it doesn’t require eliminating carbs completely. But there are some big minuses: “The diet feels outdated, as far as the phases, the very low-calorie levels, and the emphasis on body image,’’ says Sass. Let’s chat about those calorie levels. Though the Dubrows say you shouldn’t count calories, the reality is that their diet is quite low in calories. When you’re only eating in an 8-hour window, there’s simply less time to eat (which is one reason why intermittent fasting may be effective in the first place). Couple that with the limited servings of foods you’re eating, and you may be getting around 1,000 to 1,200 a day, at least in the first two phases. “Limiting calories this much goes below the amounts generally needed when you're completely sedentary,” says Sass. “So, you’re eating less than it takes to support your body if you were to lay in bed all day and do nothing. This kind of deficit isn’t dangerous short-term, but it’s not necessary, and it can contribute to irritability, mood swings, persistent hunger, and cravings,” she says. RELATED: 57 Ways to Lose Weight Forever, According to Science Another caveat: The Dubrow Diet is also…a diet. There’s a lot of emphasis on staying "hot" or bikini ready. But that approach can be problematic, as Sass points out. “Weight loss should be a side effect of developing a healthy, balanced, and sustainable relationship with food. When body image—getting red carpet ready, getting a bikini body—is the focus, it can lead to an overly restrictive mindset that can trigger under-nourishing, which is not healthy physically or emotionally, and not maintainable long-term,” says Sass. Aside from promising physical results, The Dubrow Diet also presents itself as your be-all and end-all for confidence, happiness, motivation, and boundless energy. But any diet that claims it will change your life should raise a red flag. (Besides, a plan that encourages a preoccupation with exactly what you’re eating and when in order to look a certain way—rather than making healthy decisions in the context of a full life—can suck the joy out of things real quick.) Bottomline: approach with caution. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un November 16, 2018 at 11:29AM
Why a low-carb diet can help you lose weight and keep it off
https://ift.tt/2Pyturt New research suggests that a diet low in carbs may help people burn more calories, lose weight, and maintain the weight loss in the long run. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc November 16, 2018 at 11:18AM |
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