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If you're reading this, you might be aiming to trim some extra calories from your diet with a low-fat butter or seeking a plant-based substitute due to lactose or dairy constraints. However, finding a healthy butter substitute that's better for you than traditional dairy butter is easier said than done.

Why? For starters, it's a pretty big market with a lot of butter substitute brands. There are low-fat butters made from olive or canola oil, butter sprays promising flavor without the calories, and margarine brands, plant butter, and low-calorie options made with ingredients like buttermilk and yogurt.

But are any of these actually good for you and, more importantly, are they worth buying? With so many different diet butters on the market, it can be difficult to find nutritious choices, so we asked the nation's top dietitian nutritionists for their takes and their recommendations for the best butter alternative brands.

Butter substitutes are designed to mimic the taste, texture, and functionality of traditional dairy butter but are made from non-dairy or lactose-free ingredients. For example, "I Can't Believe It's Not Butter" is made primarily from water, vegetable oils (such as soybean and palm oil), and various emulsifiers and flavorings.

"Diet butter may be a good choice if you're trying to cut back on saturated fats, trans fats, or partially hydrogenated oils," according to Amy Gorin, MS, RDN, a plant-forward registered dietitian nutritionist in the New York City area. Most plant-based butters have removed or greatly reduced these ingredients in their products, resulting in a low-calorie, low-fat option.

"Substitute butters can also work better for certain dietary plans since they can be dairy-free and even vegan, which work for those with allergies and those looking to cut out all animal products," says New Jersey-based dietitian Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies.

However, some of these products may veer toward the "less healthy" end of the spectrum due to their ingredients. According to Mary Sabat MS, RDN, LD, "Many margarines and spreads contain harmful oils and inflammatory fats, with ingredients such as hydrogenated oils, palm oil, and trans fats, which can contribute to various health issues like heart disease, inflammation, and compromised cholesterol levels."

Even though some butter substitutes on the market may not be ideal for your health, many are safe and nutritious.

"Transitioning to a more plant-based diet and opting for a 'butter' spread made from unsaturated, plant-based fats can be a great way to help improve cholesterol levels, promote heart health, and reduce inflammation," says Palinski-Wade.

And before you turn up your nose at butter substitutes because of their bad rap, consider this: your classic trans-fat-laden margarine brands are a thing of the past. Now, healthy butter substitutes eschew partially hydrogenated oils for healthy fats. That's a really good thing because a 2015 review of studies found that trans fats were associated with an increase in coronary heart disease (CHD) and the number of deaths caused by CHD.

Dietitians shared their guidelines for selecting the healthiest butter substitute (that won't turn out to be worse for you than actual butter):

Read on to learn about some of the best butter substitutes you can find on grocery shelves, plus a few options that dietitians recommend avoiding. Then make sure to check out the 9 Healthiest Non-Dairy Creamers on Grocery Shelves.

Nutrition (Per tbsp): Calories: 90 Fat: 10 g (Saturated Fat: 8 g) Sodium: 65 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

According to Sabat,this plant-based butter fromMiyoko's"is a healthy alternative to traditional butter, featuring organic coconut oil and cultured cashew milk for beneficial fats and nutrients." She adds, "It's free from harmful additives like hydrogenated oils, and it supports heart health and metabolism with its rich content of medium-chain triglycerides (MCTs)."

Miyoko's products are cultured, and "Culturing the butter involves the fermentation of cashew milk with live cultures, which enhances its flavor and texture while also promoting the growth of beneficial bacteria. This process not only adds a tangy taste reminiscent of traditional cultured butter but also potentially increases its nutritional value by improving digestibility and promoting gut health," says Sabat.

RELATED:10 Healthiest Non-Dairy Yogurts, According to Dietitians

Nutrition (Per tbsp): Calories: 130 Fat: 14 g (Saturated Fat: 11 g) Sodium: 0 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

"Livlo Vegan Ghee presents an excellent alternative to traditional butter, particularly for those adhering to a vegan lifestyle or seeking healthier options," says Sabat. "Crafted from a blend of coconut oil, avocado oil, and natural flavors, it mimics the rich, buttery taste and versatility of traditional ghee without any animal products."

Sabat adds that another benefit of Livlo, aside from the fact that it has a similar texture and flavor profile as regular ghee, is that "it also boasts organic and non-GMO ingredients, ensuring a high standard of quality."

Nutrition (Per tbsp): Calories: 90 Fat: 10 g (Saturated Fat: 4 g) Sodium: 60 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Kite Hill makes a variety of plant-based alternative products with high-quality, trustworthy ingredients. Their Plant-Based Butter is no exception, made with coconut oil, cultured almond milk, and cocoa butter, and it uses beta-carotene for coloring, which is a naturally occurring plant pigment full of antioxidants.

RELATED:30 Low-Calorie Desserts to Buy Under 150 Calories

Nutrition (Per tbsp): Calories: 80 Fat: 9 g (Saturated Fat: 2.5 g) Sodium: 75 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

This Olive Oil Buttery Spread from Earth Balance is a healthy choice for those looking for a delicious vegan butter alternative. It contains zero trans fats and is high in omega-3 fatty acids. It's also lactose-free, soy-free, and non-GMO, so it fits a variety of dietary needs.

Nutrition (Per 2 tbsp): Calories: 200 Fat: 18 g (Saturated Fat: 17 g) Sodium: 0 mg Carbs: 7 g (Fiber: 5 g, Sugar: 2 g) Protein: 2 g

Nutiva makes this spread with pureed coconut and nothing else. That's right, it has just one ingredient! 6254a4d1642c605c54bf1cab17d50f1e

"This plant-based spread is sodium- and cholesterol-free, which makes it a great replacement for butter and cream cheese," says Palinski-Wade.

Nutrition (Per tbsp): Calories: 130 Fat: 14 g (Saturated Fat: 10 g) Sodium: 0 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

For a healthy ghee to use, try this organic option from Carrington Farms.

But what exactly is ghee? It's butter that is run through a clarification process to eliminate all the water (to create a higher smoke point while cooking). The process also eliminates many of the proteins found in dairy, like casein. Palinski-Wade says this makes ghee an alternative butter spread that's easier for people with lactose sensitivity to tolerate. It's also especially good for your GI tract.

"Ghee contains a fatty acid known as butyrate acid, which may help to reduce inflammation and support digestive health," she says.

RELATED:The 8 Healthiest Non-Dairy Milk Alternativesand 3 To Avoid

Nutrition (Per tbsp): Calories: 60 Fat: 6 g (Saturated Fat: 2 g) Sodium: 90 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

This brand is probably most synonymous with substitute butter, and Gorin says it's a perfect plant-based spread for many reasons. For one, it's American Heart Association Heart Check certified. It also has 70% less saturated fat and 40% fewer calories than dairy butter.

It may even be better for the environment than dairy butter: "All of the palm oil it contains is sustainable," says Gorin, "and its production creates 70% less carbon emissions than dairy butter."

Nutrition (Per tbsp): Calories: 80 Fat: 8 g (Saturated Fat: 1.5 g) Sodium: 95 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Many of the Olivio alternative spreads are suitable replacements for dairy butter, but the Ultimate Spread really shines: the olive oil-based spread is vegan and non-GMO, plus contains no preservatives and a boost of ALA omega-3s, a type of fatty acid found in plants that may contribute to heart health.

RELATED:The 10 Best Butter Substitutes To Use When You're in a Pinch

Nutrition (Per tbsp): Calories: 100 Fat: 11 g (Saturated Fat: 4 g) Sodium: 105 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Palinski-Wade suggests using this plant-based spread made from olive oil as a substitute for butter spreads and any butter you need in cooking or baking as it has less saturated fat than butter. According to Country Crock, production of their plant butter produces less than half the greenhouse gas emissions of dairy butter production.

RELATED:20 Best High-Protein, Low-Calorie Foods

Nutrition (Per tbsp): Calories: 60 Fat: 7 g (Saturated Fat: 5 g) Sodium: 60 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

You might raise your eyebrows at the inclusion of pureed lima beans in this vegan, gluten-free, soy-free, plant-based butter, but Palinski-Wade says the legumes lend a creamy consistency to this spread while keeping overall fat and calories low. This plant-based butter alternative incorporates blended lima beans for a creamy consistency with fewer overall calories and fat.

Nutrition (Per tbsp): Calories: 70 Fat: 8 g (Saturated Fat: 1 g) Sodium: 105 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Looking for a healthy butter substitute that really boosts your nutrition profile? Lainey Younkin, MS, RD, dietitian at Lainey Younkin Nutrition, recommends Benecol, which includes plant stanolsa compound she says is proven to reduce total and LDL cholesterol, but are difficult to come by in a normal diet.

"While plant stanols occur naturally in foods, you'd have to eat 12 pounds of broccoli, 29 pounds of carrots, or 60 pounds of tomatoes every day to get the recommended two grams per day for cholesterol reduction," Younkin says.

Or you could eat Benecol, since four tablespoons contain the recommended two grams of plant stanols. Use it just like you would regular butter, Younkin adds, because it's a one-to-one swap.

RELATED:50+ Overnight Oat Recipes for Weight Loss

Nutrition (Per tbsp): Calories: 80 Fat: 9 g (Saturated Fat: 2.5 g) Sodium: 90 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

This spread is free of dairy, gluten, partially hydrogenated oils, and trans fats. But don't think you're buying a nutritionally empty tub. Smart Balance lands a final spot as a healthy butter substitute because the brand loaded its spread with heart-healthy oils, omega-3s, and vitamins, so it tastes yummy and is good for you, too.

Nutrition (Per tbsp): Calories: 40 Fat: 4 g (Saturated Fat: 1 g) Sodium: 95 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Don't fall for the myth here that anything labeled "light" must be healthy for you. This spread misses the mark on several of the nutritionists' guidelines, particularly when it comes to its ingredient list: it contains soybean oil, a ton of preservatives, and artificial flavors.

Nutrition (Per tbsp): Calories: 45 Fat: 5 g (Saturated Fat: 1 g) Sodium: 90 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

Some aspects of this spread (which is made with yogurt instead of creamed butter) are good. Consider the fact that it cuts the fat and calories by half compared with regular butter. However, there are a lot of ingredients in this spread, like soybean, palm kernel, and palm oil, plus mono and diglycerides, so it's not exactly minimalist.

This story has been updated to include new information, fact-checking, and copyedits.

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12 Healthiest Butter Substitutes Worth Buying in 2024 - Eat This, Not That

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Mar 14th, 2024 | Filed under Diet Safely
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Nearly half of U.S. adults try to lose weight throughout the year, according to the Centers for Disease Control and Prevention. Some will take a balanced approach, changing lifestyle habits and improving their diet to reach their goal in a slow and steady manner. Others, however, attempt whats called a fad diet, or a popular diet plan thats designed to help you lose weight quickly, according to one study.

The hallmark of a fad diet is restriction, says Melissa Rifkin, RD, who is based in Mount Kisco, New York. To produce quick weight loss something most fad diets claim you generally have to eliminate certain foods. Fad diets tend to be extremely restrictive, causing followers to miss out on certain food groups or nutrients, which can deplete our body, she explains. Unfortunately, many people tend to give up on these diets quickly when they begin to crave the foods that are on the do not eat list, a natural response to inflexible dietary rules.

Fad diets come and go, but some have stood the test of time, reinvented themselves, or exploded in such popularity that its easy to remember them. Here is a sampling of 10 of the most famous fad diets of all time plus if any are worth actually following.

Atkinsis all about low-carb eating, and the modern Atkins program allows you to choose your carbohydrate goals, from 20 grams (mimicking the ketogenic diet), 40 grams, or 100 grams per day. Stricter carb goals produce faster weight loss. Although a famous diet, many people find its just not sustainable, says Leah Reitmayer, RD, a sports dietitian in Fayetteville, North Carolina. Carbs are your main energy source. I dont recommend low-carb because your body needs this macronutrient. If youre trying a diet to be healthy, why take out the key nutrients that your body needs to be healthy? she says.

Made popular by Jennifer Aniston, the Zone diet involves eating 40 percent carbohydrates, 30 percent protein, and 30 percent fat. This diet has a bit of merit because its based on whole foods and emphasizes protein and omega-3 fatty acids for an anti-inflammatory benefit, says Alyssa Smolen, RDN, whos based in Essex, New Jersey. While it is balanced, the diet still lists certain nutritious foods as are off-limits, such as bananas, raisins, potatoes, and corn, and youre instructed to eat less than one serving a day of grains and starches rules that can make this diet harder to stick to long term.

The keto diet, a high-fat, very low-carb diet, was originally developed as a medical diet in the treatment of epilepsy in the 1920s, according to research. It had to wait 100 years to reach its peak popularity among the general public: In 2020, the keto diet was the most Googled diet in the United States, per one review. One downside is that people may eat a lot of meat and cheese on this diet, which can contribute to an excess intake of saturated fat, a type of fat that can raise your risk for heart disease, says Smolen. Plus, there may be few fruits and veggies consumed, something thats counterintuitive to health, she adds. If you are going to do keto, Smolen advises doing it under the guidance of a medical team or registered dietitian so that you can ensure youre building a nutritious diet, following keto correctly, and monitoring your health.

It would be just as easy to replace grapefruit with any of the one-food-focused fad diets over the years, such as cabbage soup, boiled egg, or bone broth. Any of these foods are good for you, just not as a sole focus for your entire diet. No food has everything you need. Thats why dietitians advise eating a variety of fruits, vegetables, protein, and whole grains, says Smolen. While you may lose weight on a grapefruit diet, thats because the severe food restrictions mean you eat less than 1,000 calories per day. In general, dietitians recommend skipping these types of diets.

Paleo, short for Paleolithic, is a diet made up of the foods of a traditional hunter-gatherer. People who follow a paleo diet consume half their calories from lean animal foods, as well as eggs, fruit, nonstarchy veggies, unsaturated fats, some alcohol, and water. There are big health claims associated with the paleo diet, including as a cure for heart disease, diabetes, and cancer, notes a review. Yet one thing that doesnt track is that whole grains a food group that has been connected to lowering the likelihood of those diseases are excluded from the paleo diet, notes the American Academy of Nutrition and Dietetics. Another big downside is that following a diet that excludes so many foods can create unhealthy obsessive thinking about your diet, says Smolen.

For many people with celiac disease or an allergy to gluten (the protein found in wheat, barley, and rye), avoiding foods that contain gluten is not a fad diet its a necessity. But gluten-free became a fad diet when people started avoiding gluten in the absence of medical need, thanks, in part, to celebrity advocates like Gwyneth Paltrow, as E! News reported. A decade ago most adults said that gluten-free foods were healthier, and more than one-quarter were buying them for weight loss, surveys from the time found. But theres simply no evidence that gluten-free diets in general promote weight loss, according to theHarvard T.H. Chan School of Public Health.

In this liquid-only diet, you drink a concoction of water, lemon juice, maple syrup, and cayenne pepper for 10 days, and Beyonce reportedly used it to lose 20 pounds in two weeks for her role in the 2006 movie Dreamgirls, reported USA Today. Liquid or juice diets had their moment, with the purported benefits of weight loss and detoxing. But juice fasts dont provide enough nutrients, and any weight loss is likely temporary when you go back to eating solid food, per Mayo Clinic. And remember: You have organs, specifically the liver and kidneys, that detox your body the natural way.

You can tell Whole30 is a fad diet by the 30 in its name its an elimination diet designed to be done for 30 days. Developed in 2009, per the Whole30 website, the diet has strict rules about what you can and cannot eat, and if you don't adhere to them, you have to start over. The focus is on healthy foods, like meat, seafood, eggs, veggies, fruit, and healthy fats, while avoiding all added sugar, alcohol, grains, legumes, and dairy. Even though its popular and tests your mettle for following a strict diet no observational studies or randomized, controlled trials back up Whole30's benefits or compare how effective it is against other weight loss diets, reports research.

Remember in the 1990s when SnackWells fat-free cookies were the healthy choice? That was at the height of the low-fat craze, when people tried to lose weight by eating foods that fell into the low- or no-fat category, like fat-free salad dressings, chips, and frozen yogurt. The entire low-fat era spanned decades, notes the Harvard T.H. Chan School of Public Health, but now health experts recognize the value of foods containing healthy unsaturated fats, and weve moved away from the low-fat craze. In general, to be a healthy person, we need some fat, says Smolen. Not only do fats provide energy but they also help your body produce hormones and absorb fat-soluble nutrients that your body needs to function well, she says. Fat contains more calories per gram than protein and carbohydrates, so reducing some fat in your diet can help you eat fewer calories and lose weight. But just because something is labeled fat-free, low fat, or reduced fat does not automatically make it healthy.

When the Special K diet came out in the early 2000s, the goal was to lose two jean sizes in two weeks by eating Special K for breakfast and lunch, then a regular dinner. (In later iterations, you were able to eat Special K products, like bars, in lieu of the cereal.) Its a low-calorie plan that was never designed to be long term, but somehow it felt doable if you just had to make it through a couple weeks. On a positive note, Rifkin points out that because theres not much thought behind the diet and you are eating mostly the same thing every day, it can be easy to follow. Still, two weeks may feel like an eternity. It lacks variety, and a lot of people get bored pretty easily, she says, adding that it lacks adequate nutrition. This is yet another fad diet to skip.

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10 Famous Fad Diets: Pros and Cons - Everyday Health

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Jan 28th, 2024 | Filed under Diet Safely
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There are a few factors to think about if you've set the goal of losing some weight around your stomach. Things like the amount of exercise you get, stress levels, alcohol consumption, and overall diet contribute, and there is no quick fix that can help you safely lose this weight. Instead, losing belly fat healthily and sustainably takes time and a holistic approach encompassing multiple lifestyle factors. When it comes to your diet, specifically, avoiding or limiting certain types of foods that can lead to belly fat can help you lose that belly fat and achieve your weight loss goals.

Foods that are unideal for belly fat loss include those high in added sugars and trans fats like fast food, packaged baked goods, candy, etc."One study published in the journalObesity Reviewsfound that people who over-consume calories and hyper-palatable foods (those that are both highly processed and intensely flavorful) are more likely to have excess abdominal fat," saysNoah Quezada, RDN. "In fact, the study showed that these foods may be more responsible for abdominal obesity than any other factor."

Read on to learn about some of the worst foods for belly fat, according to dietitians and research. Then, for more healthy eating tips, check out the 12 Worst Eating Habits For Your Metabolism.

Starting your morning off with a bowl of sugary breakfast cereal may be delicious, but this type of morning meal may contribute to abdominal fat.

Cereals that are high in added sugars can contribute to belly fat because there is a link between excess consumption of added sugar and an increased risk of more fat around your stomach.

Aside from the higher levels of sugar, these cereals normally lack protein and fiber, which means there aren't nutrients to help keep you full or leave you feeling satisfied. This may lead to greater calorie intakes throughout the morning or increased snacking.

RELATED:6 Teas That Burn Belly Fat

Let's talk trans fat. This unhealthy macro has been associated with a host of problematic issues, including a higher risk of heart disease, stroke, andyesbelly fat.

In 2018, the Food and Drug Administration (FDA) determined that partially hydrogenated oilsa primary source of trans fat in the American dietcould no longer be added to processed foods. Until 2021, however, we're in a bit of a limbo period where some foods continue to contain these oils. One common culprit? Microwave popcorn.

Thankfully, there's a simple trick for spotting trans fats in your favorite movie night treat.

"'Trans fats' quantity must be listed on the nutrient label of packaged goods, so we have an easy way to determine the content," says dietitian Lauren Manaker, MS, RDN. "The biggest 'watch out' ingredient in my opinion is hydrogenated oils, as these are a source of trans fats." Do a quick scan of the popcorn's ingredient list to check for anything hydrogenated.

Delicious and convenient as they may be, packaged pastries like danishes, muffins, and donuts commonly harbor high levels of trans fats and added sugars.

One study found that eating bread rolls high in trans fats increased body fat and weight circumference in postmenopausal women who were already overweight. To avoid the intake of trans fats, opt for homemade pastries when you have the time and freeze some to defrost on busier mornings.

The list of trans fat offenders continues with fried options at fast-food chains, which can lead to more abdominal fat when consumed regularly.

Research shows that corn oils contain more trans fats than other vegetable oilsand, as of 2010, the majority of fast-food chains used corn oil to fry their French fries.

Fast food is considered an "ultra-processed food," which research has shown is linked to an increase in visceral fatthe type of fat found around your abdominal organs. On top of that, a study from the Journal of Preventive Medicine and Hygiene also concluded that fast food can lead to a greater risk for abdominal obesity.

RELATED:How Much Protein You Need To Eat Every Day To Lose Weight

Increasingly, research has shown that processed meats, such as pepperoni, sausage, deli meats, and bacon have some major drawbacks for your health.

Not only can they increase your risk for colorectal cancer, but they can also increase the inches on your waistline. Studieshave found that a diet low in processed meats and other processed foods (and high in fruit and dairy) helps prevent the accumulation of abdominal fat.

Translation: Pepperoni pizza on a Friday night is probably fine here and there, but if you're aiming to lose belly weight, think twice before making it a regular choice.

White and refined breads don't have as much fiber and nutrients as their whole-grain counterparts, but the downsides of refined grains don't stop there. A large study of over 2,800 adults found that higher intakes of refined grains, like those in white bread, were associated with higher visceral (aka abdominal) fat.

Whenever possible, opt for whole wheat bread over white. Their higher fiber and grain countswill keep you fuller longer, which may also aid your weight loss efforts.

RELATED:10 Best Whole Grain Breads on Grocery Shelves

This one shouldn't come as a surprise. To minimize belly fat, keep your distance from the candy bowl! With loads of un-filling simple carbs, it's all too easy to overdo it on sugary sweets like fruity or chocolatey candies.

"These foods may contribute to belly fat accumulation if they are eaten in excess and aren't being used as energy," says Manaker. "Carbs are primarily an energy source, but if they aren't used up, they will be stored as fatpossibly in the belly area."

One thing that makes excess candy so bad for abdominal fat is that they are high in added sugars and low in fiber or protein. This means you're consuming empty calories that won't fill you up, and research shows that there is a connection between too much added sugar and abdominal fat gain.

If you're eating plenty of salads during the week but still gaining weight, the culprit may be the salad dressing you're choosing.

"Not all salad dressing is healthy and many types can increase the calorie and fat content of your salad without you noticing, which can lead to abdominal weight gain and stall weight loss efforts," saysTrista Best, MPH, RD, LD at Balance One Supplements.

According to Harvard Health, replacing saturated fats and trans fats with more polyunsaturated fats (as part of a balanced diet) can help lower abdominal fat. Many bottled salad dressings are high in trans and saturated fats, so replacing these with polyunsaturated-based dressings like olive oil can help. "When choosing a salad dressing, opt for vinegar, balsamic options, or a squeeze of lemon for flavor," adds Best.

RELATED:10 Unhealthiest Salad Dressings on Grocery Shelves, According to RDs

They're marketed as being "healthy," but meal-replacement bars are often heavily processed and full of added sugars, and can leave you feeling hungrier than before.

"These bars can be a healthy addition to a weight loss diet, but when we don't give weight to the quality of nutrients, they can actually encourage abdominal weight gain," says Best. "Processed meal replacement bars are often high in calories, fats, sodium, added sugar, and refined carbohydrates. Just one of these factors can contribute to abdominal weight gain, but most often meal replacement bars have nearly all of these weight-promoting characteristics."

Another problem with using these bars as meal replacements is the potential lack of fiber you'll experience. Every meal during the day is an opportunity to get a serving of fiber, a nutrient that can help reduce abdominal fat. Many meal replacement bars lack this nutrient, meaning you're missing out on an opportunity. 6254a4d1642c605c54bf1cab17d50f1e

While we may not want to admit it, consuming ice cream regularly may lead to some unwanted weight gain around the abdominal area.

"Ice cream is another food that can contribute to the accumulation of belly fat because it's loaded with sugar and saturated fat, and it's very easy to overeat," says Quezada.

Studies continue to show that increased added sugar consumption can lead to more abdominal fat, making ice cream a potential culprit. Thankfully, there are plenty of lower-sugar ice cream options you can find at the store.

This article has been updated since its original publish date to include additional entries, research, and proofreading revisions.

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10 Worst Foods That Can Lead to Belly Fat - Eat This, Not That

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According to the Association for Pet Obesity Prevention, 59 percent of cats living in the United States are obese. If you have a fat cat, helping him shed a few pounds will do wonders for his health and might even add years to his life theres no better motivation than that to inspire healthy cat diets.

Cat diets are not something to take lightly. Cats are sensitive when it comes to weight loss, so crash diets are a big no-no. If weight loss is too fast or there is not adequate protein in the diet, the risk of a disease called hepatic lipidosis a very serious metabolic liver disorder is a very real danger, explains Ken Lambrecht, D.V.M., medical director of West Towne Veterinary Center in Madison, Wisconsin.

Heres how to configure cat diets safely and effectively:

Its very important for cat owners to work directly with their veterinarians regarding weight-management issues, especially for cats that are significantly overweight, Dr. Lambrecht says about cat diets. Your vet will help you select the right food and feed the right amounts, as well as monitor your cats weight loss to ensure the diet is working. At the first visit, your vet will weigh your cat and also identify his ideal goal weight.

Ifcats lose weight too fast, they may become very sick. Weight loss has to be slow and steady, with frequent reassessments by the veterinary team to make sure muscle loss does not occur, Dr. Lambrecht explains regarding cat diets. The rate of weight loss should not be more than 1 to 2 percent per week.

Cat diets should include foods that are high in proteins and moderate to low in calories. Cats are obligate carnivores, which means they need meat and a good amount of it. Some diet cat food contains a lot of carbs, which is not great for weight loss. Most canned foods will have more proteins and fewer carbs than dry foods, but its possible to find high-protein, lower-carb dry foods. Again, your vet will help guide you to choose the ideal food for your cats weight loss.

When it comes to cat diets, free feeding is usually not helpful. Measured meals allow you to keep track of how many calories your cat is consuming. But figuring out exactly how much food to feed is tough. Calorie needs vary according to lifestyle, age and individual cat, Dr. Lambrecht explains. Calories are not always clearly labeled. The bag feeding guide often shows too many calories for most cats. Once again, this is where your vet comes in. Decide on a brand and have your vet calculate how much of that particular food to feed your cat in order to achieve a slow and steady weight loss.

Awwww, no treats? So sad. Commercial cat treats are high in calories and low in nutrition, so theres no place for them on most cat diets. If you must feed your cat treats, keep them to a minimum and preferably stick to small amounts of high-protein human foods, like tiny bits of cooked chicken or a little bit of scrambled eggs.

It might take some time, but with diligence, the right cat diets will help your cats drop those pounds and get healthier. Weight loss can be tricky, but the rewards are huge, Dr. Lambrecht says. A cat that feels better, lives longer and acts like a kitten again is a win/win/win.

Tell us: Have you ever put your cat on a diet? What did you feed him or her? Did you see results?

Thumbnail: Photography adogslifephoto | Thinkstock.

This piece was originally published in 2017.

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How To Put A Cat On A Diet - How, Why & Steps to Follow - Catster

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Dec 25th, 2023 | Filed under Diet Safely
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Home Nutrition

Step aside traditional American yogurt, and allow Greek yogurt to take the spotlight. As nutritionist Tracy Lesht, RD, says, Its rich in protein and so easy to eat as a snack or on the go. Just one serving of a Greek yogurt can add about 18 grams of protein into your day. For an extra 4 grams of protein, top your yogurt with an ounce of nuts (about a handful).

The best way to make sure youre actually getting the protein you need? To keep that essential nutrient at top of mind, every single time you set your table. Each meal should be based on protein, whereby you consume at least 20 to 30 grams of protein (depending on body size and protein type) every three hours or so, Robert Wildman, PhD, chief protein officer for Premier Protein says. Thats roughly three ounces of meat, or about the size of a deck of cards. If you prep lunches for the workweek, add one small step into your routine to rack up even more grams of protein. You can prepare and cook extra portions of a lean protein like chicken or fish and keep it stored in the refrigerator to add to meals throughout the week, Lesh says. Try grilling or broiling to limit added fats. Consider it a healthier version of sprinkling salt (or Sriracha) on your meal.

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How to Get More Protein: 35 Tricks from Nutritionists - The Healthy

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Dec 16th, 2023 | Filed under Diet Safely
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Liver a food that people either love or hate due to its unique flavor and texture. But apart from the taste, consuming liver can be a hot topic due to its high nutrient density and potential health risks when eaten excessively. This article aims to shine a light on How often should you safely include liver in your diet? with research-backed insights and practical suggestions.

Liver, especially from grass-fed animals, tops the list of iron-rich foods. Its packed with vitamins A, B12, folate, and minerals, a nutritional powerhouse that supports immune health and proper functioning of other bodily functions.

A safe rule of thumb is to consume up to 3 ounces of liver once or twice a week to reap its benefits without exposing yourself to potential health risks. However, individual dietary requirements might vary, so its wise to consult with a healthcare provider or nutritionist.

While the liver is nutrient-dense, overconsumption can lead to vitamin A toxicity and elevated cholesterol levels due to its high content. Pregnant women and those with iron storage disease should be particularly careful about their liver intake.

While liver is a nutrient powerhouse, remember that a diverse diet inclusive of other nutrient-rich foods like leafy greens, nuts, fish, and whole grains is key to overall health. Ensure to balance your intake of liver with other nutrient-dense foods.

Including liver in your diet can be a nutritious addition, but as with other foods, moderation and balance are key. Its essential to know the risks and benefits to guide your consumption. Always seek expert advice if you have specific dietary needs or concerns.

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Balancing Benefits and Risks: How Often to Safely Include Liver in Your Diet - Medriva

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Dec 6th, 2023 | Filed under Diet Safely

THURSDAY, Nov. 23, 2023 (Healthday News) -- Thanksgiving marks the start of the holiday eating season, when everyone is constantly tempted by sweet treats, rich foods and fancy, high-calorie drinks.

But before diving into decadent eating, consider trying to make healthy food choices during the festivities, one expert suggests.

The holidays are a time for celebration and social gatherings, delicious meals and an abundance of sweet treats. Its a time when people look forward to indulging in their favorite dishes, but also take the time to enjoy the company of treasured friends and family, said Dr. Luis Rustveld, an assistant professor of family and community medicine at Baylor College of Medicine in Houston. Spending quality time with family and friends are integral to overall well-being and mental health. Starting these [healthier eating] habits during the holiday can lay the foundation for a healthier new year.

Any time of year can be a good time to adjust your diet, Rustveld noted, but the holidays may encourage more mindful eating because you can practice strategies like portion control, moderation and appreciating textures, flavors and smells of food.

Taking your time while eating to focus on these details is one way to enjoy your meal and prevent overeating, he said.

People should not deprive or limit the amount of food they eat in the days leading up to celebrations, as this may actually prompt overindulgence.

And dont forget the calories in alcohol and seasonal drinks. Alcohol is usually served up with holiday meals and should be consumed in moderation for health and safety reasons, Rustveld said.

Combining these sugary beverages with desserts can have negative impacts on health. Sugar-free or sugarless substitutions for mixed drinks can counter that.

If you or a loved one has a modified diet due to health concerns, Rustveld said a couple of simple strategies will guarantee holiday meals are still enjoyable.

Make holiday hosts aware of meals or ingredients you or your loved one need to avoid. You can also take matters into your own hands and bring your own version of dishes to share.

And when eating healthy, don't think of it as punishment.

The word diet has been misused as something that refers to caloric deprivation, Rustveld said. When people think about going on a diet, they really should be thinking about what they want to accomplish with their eating habits, like losing weight, reducing cholesterol levels or adjusting what they eat for chronic conditions, then changing your current eating habits to meet those goals.

More information

Visit the U.S. Centers for Disease Control and Prevention for more on healthy eating during the holidays.

SOURCE: Baylor College of Medicine, news release, Nov. 15, 2023

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Give Thanks for Healthy Diet Changes During the Holidays - HealthDay

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Nov 27th, 2023 | Filed under Diet Safely

Now even those afflicted by type-2 diabetes can safely lose weight and control their blood sugar levels with intermittent fasting or time-restricted eating, a new study has found.

Published in the journal JAMA Network Open, the study has discovered that participants, who ate only during an eight-hour window between noon and 8pm daily, actually lost more weight over six months than those who were instructed to reduce their calorie intake by 25%. Additionally, both groups had similar reductions in long-term blood sugar levels, as measured by a test of haemoglobin A1C, which shows blood sugar levels over the past three months.

For the study, researchers from the University of Illinois Chicago (UIC) enrolled 75 participants and split them into three separate groupsthose who followed the time-restricted eating rules, those who reduced calories and a control group. Over a period of six months, researchers monitored the participants weight, waist circumference, blood sugar levels and other health parameters.

Dr Krista Varady, a senior author of the study, said that participants in the time-restricted eating group had an easier time following the regime than those in the calorie-reducing group. Researchers believe this is partly because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defence. It is likely that many of the participants had already tried and struggled with such form of dieting.

On the other hand, while participants in the time-restricted eating group were not instructed to reduce their calorie intake, they still ended up doing so by eating within a fixed window of time.

Our study shows that time-restricted eating might be an effective alternative to traditional dieting for people who cant do the traditional diet or are burned out on it. For many people trying to lose weight, counting time is easier than counting clarities, explained Dr Varady.

Researchers observed no serious adverse events during the six-month period of the study. Occurrences or hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) did not differ between the diet groups and control groups.

Diabetes has become a global concern as growing number of people continue to be diagnosed with the disease. Researchers, therefore, consider finding more options for controlling weight and blood sugar levels for diabetes patients a crucial field of research.

In this particular study, just over half the participants were Black and another 40% were Hispanic. This is notable, according to the researchers, as diabetes is prevalent among such groups of people and having studies that document success of time-restricted eating for such groups is particularly useful.

While this study was comparatively small, Dr Varady believes that larger studies would soon follow. Their study, she says, acts as a proof of concept to show that time-restricted eating is safe for those with type-2 diabetes. However, readers are cautioned to consult their doctors before starting such a diet.

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Intermittent Fasting Is Safe and Effective for Diabetic Patients - Moneylife

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Nov 19th, 2023 | Filed under Diet Safely

Essential oils, which are extracted from plants, are best known for their use in aromatherapy, a complementary health practice that involves inhaling the scents or mixing the oils with lotion or massage oil. There has been a growing interest in other uses for these oils, however, including using them for cooking.

Some essential oils are marketed as edible, and many blogs and social media influencers have suggested that using essential oils can boost flavor and nutrition in recipes.

Essential oils are concentrated sources of flavors and aromas, so you dont have to chop a bunch of herbs or peel a bunch of lemon zest to get the flavor youre looking for in a particular recipe, says Sharon Palmer, RDN,a plant-based registered dietitian nutritionist in Ojai, California.

But adding dashes of essential oils to your dishes without caution and guidance can be a bad idea. Essential oils may be extracted from the roots, stems, leaves, flowers, or fruits of plants, per theUniversity of Minnesotas Earl E. Bakken Center for Spirituality and Healing, but just because theyre natural doesnt mean theyre safe. It takes a lot of plant material to get a little bit of oil. Because of that, essential oils are really concentrated and can affect us in powerful ways, says David S. Kiefer, MD, a clinical assistant professor and the medical director for the Integrative Health Consult Clinic at the University of Wisconsin School of Medicine and Public Health in Madison.

Moreover, their name doesnt imply theyre essential to your diet. Rather, it refers to the compounds that affect the smell, or essence, of a plant, perOperation Supplement Safety (OPSS), the Department of Defenses dietary supplement program.

So should you cook with essential oils or stick to inhaling them? Read on to find out.

Consuming essential oils directly is generally considered a no-no. Essential oils are fat-soluble, so they can be dangerous if you ingest them straight from the bottle or mix them with something like water, because they attach to your tissues and damage the mouth and esophagus, says Megan Voss, DNP, RN, the director of education and an associate professor at the Earl E. Bakken Center for Spirituality and Healing. In particular, essential oils can irritate or burn these tissues, according to the International Federation of Aromatherapists.

Still, there may be merit to combining essential oils with other substances. If you mix essential oils with a fatty substance like olive oil or milk, they will be more evenly distributed and diluted, so theyre not as damaging to the tissues when ingested, Voss says. In this way, essential oils may be safe when used in cooking with a few caveats. (More on this shortly.)

Note that some manufacturers market their products as food-grade essential oils. However, this is purely a marketing term and isnt regulated by the U.S. Food and Drug Administration (FDA). So dont take it to mean an essential oil is safe to ingest, notes the OPSS.

You can use essential oils for culinary purposes safely, but some essential oils are better choices than others, says Amanda Lattin, an Aromatherapy Registration Councilregistered aromatherapist and the dean of aromatherapy at the American College of Healthcare Sciences in Portland, Oregon.

Your best bet is to check the FDAs list of essential oils that are generally recognized as safe (GRAS). These substances have been shown to be safe when used as food additives, per the FDA. Keep in mind that essential oils themselves arent regulated by the FDA, unless theyre marketed for therapeutic purposes, notes theEarl E. Bakken Center for Spirituality and Healing. So theres no guarantee that the essential oil youre using contains the ingredients or offers the benefits claimed by the manufacturer.

When shopping for essential oils to use in cooking, the Earl E. Bakken Center for Spirituality and Healing recommends finding a product that contains the following information:

From there, you may want to stick with the essential oils of herbs, fruits, and spices you might normally use in cooking, Lattin says. Here are a few good options, along with their potential health benefits (though you may not be able to score these benefits in the amounts used in cooking):

In addition to irritating and burning the tissues of the mouth and esophagus, consuming essential oils directly can cause seizures, hallucinations, and coma, per theNational Capital Poison Center. Some may even be poisonous. A study published in 2019 in The Medical Journal of Australia reported that toxicity from ingesting essential oils is on the rise, and increasing frequency and severity of essential oil poisonings have been reported in Europe and the United States.

Essential oils can also interact with medications. Some essential oils use the same receptor sites that medications use, which can make our medications less effective, Voss says. They can also increase amounts of medication circulating in our body and lead to toxicity, she adds.

For example, research in mice found that anise essential oil enhanced the effects of drugs that act on the central nervous system, such as codeine (an opioid pain reliever) and fluoxetine (an antidepressant).

Thanks to their smaller body size and immature digestive system, children may be especially vulnerable to adverse effects from consuming essential oils, warns the National Capital Poison Center.

Some essential oils have been linked to adverse effects when ingested, even in tiny amounts. These are the essential oils you should avoid eating at all costs:

Its also a good idea to avoid any essential oils that havent been generally recognized as safe by the FDA. When in doubt, check the list.

If youre still interested in experimenting with essential oils in your cooking, here are some guidelines to follow to ensure youre doing so safely.

American College of Healthcare Sciences

While essential oils are traditionally inhaled or applied topically in a massage oil, they can also be used to add flavor and aroma in cooking. To do it safely, stick to essential oils that have been generally recognized as safe for culinary purposes by the FDA, follow a recipe from a reputable source, and limit yourself to one or drops. Never ingest essential oils in their pure form, as doing so has been known to cause negative health effects.

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Is It Safe to Cook With Essential Oils? - Everyday Health

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May 12th, 2023 | Filed under Diet Safely
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