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Jan 28th, 2024 | Filed under Dieting
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On the other side of the holiday season, a lot of people vow to lose weight. While New Years is a great time to set resolutions and make lifestyle changes, winter may pose challenges if your goal is dramatic weight loss.

Natalie Thompson, a certified nutrition specialist and certified wellness coach at UR Medicines Center for Employee Wellness, explains why you might be fighting nature when dieting in winter. She also shares tips for eating healthy while following our bodies natural cravings and how to spot if youre eating out of boredom rather than hunger.

While the term diet now suggests counting calories and skipping dessert, it also refers more simply to the kind of foods a group of people eat. But going on a diet suggests restricting certain foods, which can be counterproductive.

Restrictive diets are very yes or no, and they often fail because of the lack of choice, Thompson explains. Thats so hard to do, especially with something as necessary as food.

Because restrictive diets lay out what you can and cannot eat in black-and-white terms, it can be difficult to stick with them for a long period.

Diets can also fail if theyre not aligned with the bodys natural inclinations. New Years resolution diets are a good example. Though the start of the year is an excellent time to reflect on lifestyle habits and make healthy changes, winter is not the best season to expect massive weight loss. Thats because our bodies hold onto calorie reserves and crave calorie-rich foods when the temperature drops.

Thompson says, In the colder weather, were more inclined toward sleeping and resting for longer periods. Our bodies crave more calorically dense foods, or rich foods. These comfort foods fill us up and give us heat from the inside out.

In the winter, there are ways to make healthy, nourishing, calorically balanced meals to suit those warm, comforting, cozy cravings, Thompson says. She suggests incorporating soups and stews into your diet using ingredients such as:

When the weather gets warmer, we naturally want to eat lighter foods. Its the perfect time to include more raw vegetables and fresh fruit in our meals. Recipes that coincide with cravings during the spring and summertime might also use:

No matter the season, try to include protein, whole grains, and fruits and vegetables in each meal. For the most part, our bodies are going to tell us what we need and what we dont need, Thompson says.

Instead of clearing your cabinets or cutting out entire categories of food from your diet, first look at your lifestyle and food behavior patterns.

Thompson encourages those who want to make a dietary change to start by finding their own definition of diet. Ask yourself, What are the foods I choose to eat? and What are the circumstances in which I eat those foods? Then, decide what you want to change.

For example, many people snack on unhealthy foods late at night. Because this habit is frequently due to boredom rather than hunger, Thompson suggests checking in with yourself about why youre eating. Then, find a fun or purposeful activity to do at the time you would normally reach for the chips or chocolate.

If youre feeling a need for rest after work, consider working a 30-minute nap into your schedule rather than watching TV for hours, which is an activity that lends itself to snacking.

Thompson says, Were not always intentional with food. When we turn to food for any reason, without knowing thats what were doing, thats when we get lost in the food. The key is to become attentive to our bodies and the person that we are, and listening to what it is that we need.

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Why It's So Hard to Lose Weight in the Winter - URMC

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Jan 28th, 2024 | Filed under Dieting
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Lose 10 pounds in 10 days! Take inches off your waist! Get slim quick by following this one secret!

Fad diets are alluring especially if one of your goals is weight loss and they make big promises about your future. But what are fad diets, and why do registered dietitians tend to advise against them?

Fad diets are more of a quick fix for weight loss or an acute issue, says Alyssa Smolen, RDN, who is based in Essex County, New Jersey. These differ from therapeutic diets, such as the Mediterranean diet or DASH, which are intended to be a long-term lifestyle change, she says.

It can be tough to tell a fad diet from a sustainable lifestyle diet, especially because in many cases, both have diet in their name. But that doesnt make them the same thing. Heres how to spot a fad diet, according toLeah Reitmayer, RD, a sports dietitian in Fayetteville, North Carolina.

Some fad diets are bizarre at best and dangerous at worst. (But some fad diets have been around for years and may seem to have credibility because of that longevity.) As one study pointed out, these types of diets may be harmful for your health if you were to follow them for years. Maybe it's because, as the authors point out, fad diets often defy the basic principles of biochemistry and nutritional adequacy. In other words: They dont make scientific sense and dont supply the nutrients your body needs. Other fad diets may not be inherently dangerous, but they have significant pitfalls.

Heres what you need to know about some of the best and worst options out there.

The keto diet one of the most famous diets of the recent decade is a high-fat, moderate-protein, and very low-carbohydrate diet. Because it so strictly reduces carbs, the diet tends to produce quick weight loss, notes ameta-analysis. People tend to lose weight on a keto diet, but its not normally something that can last, says Reitmayer. For example: One study included in the meta-analysis cited above found that four to six weeks of a keto diet led to about a 20 pound weight loss, though the effect leveled out after six months and long-term results were similar to a calorie-restricted eating plan. There are real limitations to going keto. Theres a small number of people who have the discipline to do that long term. Our bodies run on glucose, and so we need carbohydrates, Reitmayer says.

Do you want to consume only red meat, poultry, fish, butter, and eggs? (And water, too!) Thats the small list of foods on the carnivore diet. I would never recommend this diet to anyone, says Smolen. You are eating only one food group, and restricting so many foods is detrimental for health. I cant emphasize enough that variety is needed for optimal health, she says. Theres emerging evidence that this diet dangerously raises bad LDL cholesterol levels. Whats more, without any plant foods, like fruits, vegetables, or legumes, youre not getting fiber, which can lead to GI problems, among many other issues.

A vegan diet eliminates all animal products, including meat and dairy. There are many reasons people try a vegan diet, including ethical ones, where the lifestyle aligns with their values concerning animals and the environment. But theres also a subset of people who use it as a quick weight loss diet and thats where it veers into fad territory for some folks. Because of this and the fact that the vegan diet can be more expensive and difficult to maintain, its often not done correctly, Reitmayer points out. Although this diet focuses more on what to avoid, rather than what to eat, it is a plant-based diet that protects your heart health and has been found to support a healthy weight, as research notes. But that's only if youre following it properly; many highly processed junk foods technically qualify as vegan, and those should be cut back in any diet, not increased.

The HCG diet limits you to 500 calories a day. People on the diet also take hormone injections, pellets, sprays, or pills that mimic a hormone produced by the placenta during pregnancy, says Melissa Rifkin, RD, who is based in Mount Kisco, New York. Proponents claim the hormone supports weight loss by changing your metabolism. For its part, the U.S. Food and Drug Administration (FDA) says theres no evidence behind it and any weight loss comes from lack of food, not the HCG. A huge warning is that by eating so few calories, you are likely not getting the vitamins, minerals, and protein your body needs for optimal health. If you possess human chorionic gonadotropin (HCG) in any form, the FDA has this advice: Quit using it, throw it out, and stop following the dieting instructions.

Intermittent fasting, as its dubbed, means that you restrict your eating window. There are several types of intermittent fasting, but many people do 16:8 (a version of time-restricted eating), in which they fast for 16 hours and eat during the other eight; you can also fast every other day or a couple of days per week. Relative to other fad diets, theres strong research on intermittent fasting; a meta-analysis shows that these diets are just about as effective as calorie-restricted eating. People in trials tend to be able to stick with intermittent fasting, and so some find that this is an easier way to cut overall calorie intake than counting calories to stay in a daily deficit.

The idea with the cabbage soup diet is to guzzle cabbage soup for seven days straight. If you can stand to eat cabbage soup for that long, the promise is that youll lose 10 to 15 pounds. Youre also given the green light to add in some foods throughout the week, such as apples, berries, brown rice, and beef. The hype with these single-food diets burns out quickly, says Rifkin. Although its designed for just seven days, who knows if you can even last that long: The lack of variety tends to bore people, she adds. Though cabbage itself is a healthy food, you lack fat and protein on this diet two of the three macronutrients needed for health.

Ranked as number five in Best Fast Weight-Loss Diets in 2024 by U.S. News & World Report, SlimFast won honors for its efficacy for short-term weight loss. That said, its still a fad diet meal replacement shakes or snacks teach you nothing about the often more sustainable approach of a diet rich in fresh, healthy whole foods so it ranks near the bottom of the Best Diets Overall category. Is it convenient? Sure. But I do think it lacks adequacy as a meal replacement, says Rifkin.

The premise of this diet is that you sleep so you dont eat, which will make you lose weight, says Reitmayer. Its incredibly dangerous, especially since youre encouraged to take sedatives to make long sleeps more possible. Natural sleep is incredibly healthy and is necessary for balanced appetite hormones, according to research but this approach counts as disordered eating. Skip it.

Atkins and keto may both be low-carb diets, but Atkins is distinct in that its high in protein. This diet also leads to rapid weight loss, per research. U.S. News & World Report agrees that its effective, ranking it No. 2 in Best Fast Weight Loss Diets. But with four phases of the diet, there is a real learning curve to getting started. Eventually, the diet is designed to put you into maintenance mode where you stay on it for life making it one of the better choices. That said, keep in mind your body needs carbs to thrive, and long term, sticking to a low-carb eating plan when you don't have a medical reason is tough. Another thing to keep in mind is that a lot of the initial weight loss is water weight because of the carb restriction, says Smolen.

Another dangerous fad diet, this involves consuming cotton balls to fill up your stomach; some versions involve dipping the cotton into liquids like juice before swallowing them. I almost thought this was a joke, but its real, and it is dangerous, says Rifkin. A "diet" like this not only robs you of the nutrients your body needs, but it can also cause intestinal blockages, according to OSF Healthcare. No fad is worth risking your health for.

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What Is a Fad Diet? Plus, the Best and Worst Plans, per RDs - Everyday Health

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Jan 28th, 2024 | Filed under Dieting
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With a new year comes an opportunity to start fresh and, for some Americans, that means losing weight. According to a Forbes survey on new years resolutions, 48% of respondents reported they wanted to improve their fitness, 34% wanted to lose weight, and 32% wanted to improve their diet. Resolutions related to appearance and health outweighed several other wellness goals, such as spending time with loved ones (25%), improving work-life balance (7%), and meditating more regularly (5%).

In 2024, these resolutions have been bolstered by the emergence of quick weight loss drugs, like Ozempic, a drug intended for adults with Type 2 diabetes that has been harnessed for its weight loss side effects. Some celebrities have spoken openly about using Ozempic to lose weight and the drug has exploded in popularity among the public. On TikTok, #Ozempic has acquired 1.3 billion views and #OzempicWeightLoss is catching up with 429.6 million views. Shortages of the drug are expected throughout 2024.

Over the past few years, culture commentators have noticed a trend toward ultra-thinness among celebrities like Kim Kardashian right on the heels of the "slim-thick" era of the 2010s, when BBLs and waist trainers reigned. This itself comes after the super thin supermodel era of the 1990s, showing that weight and body size trends have always vacillated and the history of dieting is rife with political, social and economic influences.

Dieting has existed for centuries, at least since Ancient Greece, where dieting emerged as a holistic approach to physical and mental health. But the conception of dieting as primarily a way to lose weight or change ones body first appeared in the 19th century.

Historians trace the contemporary Western relationship between dieting and weight loss to 1863 when English writer William Banting authored A Letter on Corpulence. However, Banting didnt have a background in health or medicine. His writing came from his own struggles with his weight. At age 64, Banting was 55 and weighed 202 pounds.

When he started to lose his hearing, Banting turned to surgeon William Harvey. Harvey had recently attended a lecture in Paris about the connection between the liver and diabetes, and had since been investigating how sugar, fats, and starches influenced the body. When a distressed Banting asked for solutions to weight loss, Harvey recommended that he cut out bread, butter, milk, sugar, beer and potatoes and to live on mainly animal protein, fruit and non-starchy vegetables. About nine months later, Banting had lost 35 pounds and his quality of life had significantly improved. He then self-published A Letter on Corpulence detailing his journey and gave copies away for free.

Bantings published ideas primarily appealed to men who had traded work in the field for sedentary desk jobs, thanks to industrialization. These men feared that their bodies were becoming too soft and feminine, and weight loss became a way to reclaim their masculinity. Banting indeed targeted A Letter on Corpulence to the growing white male middle class, who prized self-control, education, and morality.

On the other hand, the patriarchal society of the 1830s perceived women as emotional and lacking self-control, and therefore not built for the rigors of dieting. Beauty standards of the time also did not prioritize thinness; rather, plumpness was associated with traits like wealth, motherhood, and sexual aptitude.

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Diet Culture History: From Ancient Greece to Ozempic - Teen Vogue

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Jan 28th, 2024 | Filed under Dieting
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Crash diets may work against you and may make weight loss more difficult. Photo / 123rf

Those trying to kick-start their weight loss or wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While its true that to lose weight you need to eat fewer calories than your body uses each day, crash diets may actually work against you and may make weight loss more difficult.

Crash diets have been around for years, but have stayed popular more recently thanks to influencers and social media. Typically, these diets involve drastically reducing calorie intake to 800-1200 calories a day for a few weeks at a time. Proponents of these diets claim they can lead to rapid weight loss, which may explain why they have such a significant appeal.

Indeed, research has shown these diets can be very effective for certain people.

In a study of 278 adults with obesity, a 12-week crash diet of 810 calories a day led to greater weight loss after 12 months than people who reduced their calories only by portion control. The crash diet group lost an average of nearly 11kg versus 3kg in the moderate diet group.

Similarly, one study showed that very low-calorie diets may be beneficial for people with type-2 diabetes. The researchers found that 60 per cent of participants who ate 600 calories a day for eight weeks were able to put their type-2 diabetes into remission. They also lost about 15kg on average.

A follow-up at 12 weeks showed participants put about 3kg back on but, importantly, their blood sugar levels remained similar.

But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why about 80 per cent of diets fail with the person ultimately putting all the weight they lost back on, or even gaining more than they lost.

Your metabolism is the sum of all chemical reactions in the body. Its responsible for converting the food we eat into energy and storing any surplus energy as fat. Your metabolism is affected by many things, including diet, exercise and your hormones. Crash diets affect all these components.

With a crash diet, you consume far less food than normal. This means your body doesnt need to use as much energy (calories) to digest and absorb the foods youve eaten. You also lose muscle. All these factors lower metabolic rate meaning the body will burn fewer calories when not exercising.

In the short term, crash diets can lead to feelings of tiredness, which makes doing any activity (let alone a workout) challenging. This is because less energy is available and what is available is prioritised for life-sustaining reactions.

In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as cortisol. And over an extended period, typically months, high cortisol levels can cause our bodies to store more fat.

Crash diets can also reduce levels of the hormone T3, which is produced by the thyroid gland. Its critical in regulating our basal metabolic rate (the number of calories your body needs to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and weight gain.

Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, if not years.

If youre trying to lose weight, the best strategy is to follow a long-term, gradual weight-loss diet.

Gradual diets have been shown to be more sustainable and have a less negative impact on your metabolic rate than crash diets. Gradual diets can also help maintain energy levels enough to exercise, which can help you lose weight.

These types of diet also preserve the function of our mitochondria the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.

The ideal diet is one that reduces body weight by about 0.5 to 1kg a week. The number of calories youll need to eat per day will depend on your starting weight and how physically active you are.

Eating certain foods can also help maintain your metabolism while dieting.

Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate 11-14 per cent above normal levels, whereas diets high in carbohydrates or fats can only do this by 4-8 per cent. As such, try to ensure about 30 per cent of your days calories are made up of protein when trying to lose weight.

High-protein diets also help you feel fuller for longer. One study found that, when a participants diet consisted of 30 per cent protein, they consumed 441 calories fewer over the 12-week study period compared with a 15 per cent protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss.

While it may be tempting to crash diet if youre trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise and eat plenty of protein.

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Crash diets may work against you and could have permanent consequences - New Zealand Herald

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Jan 28th, 2024 | Filed under Dieting
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Dr. Elizabeth Easton talks about how New Year's resolutions focused on dieting can actually contribute to eating disorders.

Author: 9news.com

Published: 12:54 PM MST January 19, 2024

Updated: 12:54 PM MST January 19, 2024

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Psychologist discusses negative side of dieting for New Year's resolutions - 9News.com KUSA

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Jan 20th, 2024 | Filed under Dieting
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Much-craved combo of sugar and fat is why dieting feels impossible: study - Gwinnettdailypost.com

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Jan 20th, 2024 | Filed under Dieting
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US researchers have revealed why the combination of fat and sugar is so irresistible, finding that consuming both delivers a 1-2 punch to the brains reward system.

The study, done in mice, reveals separate fat and sugar craving pathways that originate in the gut, and that activating both of these pathways at the same time triggers the desire to overeat.

The findings shed light on why dieting can be so challenging: human brains may be programmed to seek out high-fat, high-sugar combinations, regardless of conscious efforts not to.

Guillaume de Lartigue, a scientist at the Monell Chemical Senses Center in the US and lead author of a paper in Cell Metabolism, says that the reason why fats and sugars are particularly appealing has been a puzzle.

Weve now identified nerve cells in the gut, rather than taste cells in the mouth, are a key driver. We found that distinct gut-brain pathways are recruited by fats and sugars, explaining why that donut can be so irresistible, says de Lartigue.

To better understand how food influences our choices, de Lartigue and collaborators studied the vagus nerve in mice. This nerve is known to send sensory information from the gut to the brain about the nutritional value of food.

They discovered 2 dedicated vagus nerve pathways one population of sensory neurons for fats and the other for sugars that originate in the gut and sense and relay information about their presence to the brain.

They found that directly activating fat or sugar neurons in the vagus nerve system resulted in dopamine release in the mice brains reward centre and increased feeding behaviour.

Strikingly, activating both the fat and sugar circuits at the same time created an even more powerful effect.

Even if the total calories consumed in sugar and fats stays the same, combining fats and sugars leads to significantly more dopamine release and, ultimately, overeating in the mice, says de Lartigue.

The authors say that their work provides new insights into the complex sensory circuitry that mediates motivated behaviour and suggests that a subconscious internal drive to consume diets high in both fat and sugar might hinder conscious dieting efforts.

The communication between our gut and brain happens below the level of consciousness. We may be craving these types of food without even realising it. says de Lartigue.

So, targeting and regulating these gut-brain reward circuits could potentially offer a new way to curb unhealthy eating habits.

Understanding the wiring diagram of our innate motivation to consume fats and sugars is the first step towards rewiring it, says de Lartigue.

This research unlocks exciting possibilities for personalised interventions that could help people make healthier choices, even when faced with tempting treats.

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Gut-brain circuit for sugar and fat cravings identified - Cosmos

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Jan 20th, 2024 | Filed under Dieting
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Much-craved combo of sugar and fat is why dieting feels impossible: study - Rockdale Newton Citizen

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Jan 20th, 2024 | Filed under Dieting
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Beverly Johnsons Struggle with Cocaine Addiction and Extreme Dieting in the 1970s

In a startling revelation, renowned supermodel Beverly Johnson laid bare her struggle with cocaine addiction and extreme dieting in the 1970s. Johnsons revelations, which included the use of cocaine to suppress appetite and a diet of merely two eggs and a bowl of ramen each week, spotlight the harsh realities of the fashion industry at the time.

Johnson, who was the first black model to grace the cover of Vogues American edition in 1971, narrated how the fashion industrys pressure to maintain a chiseled to the bone look led her down a dangerous path. Cocaine, a drug known today for its addictive properties, was popular among models. Johnson admitted that she was led to believe that the substance wasnt addictive, causing her to fall into its grip.

Her diet, dictated by the desire to appear thin, consisted of a mere two eggs and a bowl of ramen each week. This extreme dieting practice led to severe hunger and serious health issues, with Johnson often shaking with hunger. Despite her deteriorating health, she was showered with praise for her emaciated appearance, a troubling testament to the industrys skewed beauty standards.

The turning point for Johnson came when her mother forced her to confront her condition. She made Johnson step out of the bathtub and gaze at her reflection in a three-way mirror, revealing the shocking reality of her emaciated body. This confrontation marked the beginning of Johnsons journey to sobriety, a path she has successfully adhered to for over 50 years.

In a separate revelation, Johnson shared that she secretly married her fianc Brian Maillian in Las Vegas, two days before her 71st birthday. The spontaneous decision to tie the knot was a celebration of their 12-year relationship. The simplicity of the ceremony, a stark contrast to the world of glitz and glamour she was a part of, marks a new chapter in Johnsons life.

Johnsons candid revelations not only shed light on her own struggles but also expose the dark underbelly of the fashion industry during the 1970s, reminding us of the cost that often accompanies the pursuit of beauty.

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Supermodel Beverly Johnson's Battle with Cocaine and Dieting - BNN Breaking

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Jan 20th, 2024 | Filed under Dieting
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