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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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May 12th, 2023 | Filed under Diet Safely

More studies are needed to explore berberines potential benefits, but there is a wide range of research on the supplement, because it's been used for such a long time. There are numerous health benefits to berberine, with hundreds of studies that contain evidence of berberines efficacy, says Davis.

Still, as Nebraska Health notes, there has never been a large-scale, randomized controlled study on berberine (in which a large group of study participants get a placebo and the others take berberine). As with most nontraditional, complementary remedies, more research is needed in this area, Retelny says.

Here, discover some of the potential health benefits of berberine based on research conducted thus far.

One of the most talked-about potential perks of berberine is its purported ability to help people with type 2 diabetes. Berberine has been shown to assist with glucose and lipid metabolism, says Davis. That means it may lower blood sugar levels for some people.

For example, past research shows that berberine decreased hemoglobin A1C (a measure of your average blood sugar levels over the past three months, according to the Centers of Disease Control and Prevention [CDC]) and fasting blood glucose.

Also, a review of research published in April 2021 in the journal Frontiers in Pharmacology noted that berberine may improve insulin resistance in people with type 2 diabetes, thus potentially improving their type 2 diabetes condition. A study published in October 2020 in Nature Communications found that a probiotic and a berberine supplement taken together significantly impacted the study participants hemoglobin A1C levels (compared with groups who took a placebo or just a probiotic).

Other research, published in February 2018 in the journal Oncotarget, found that berberine was a potential treatment for type 2 diabetes and noted that it showed similar benefits to the type 2 diabetes prescription drug metformin.

For people with high blood pressure or other cardiovascular issues, it might be worth talking to your doctor about berberine. Berberine has also been found to have therapeutic effects for hypertension, arrhythmia, and heart failure, says Davis.

A review published in September 2021 in theAmerican Journal of Chinese Medicine found that berberine was beneficial for heart disease. It does this by helping to combat inflammation and oxidative stress as well as by assisting with regulation of electrical signals and ionic channels in the body, Davis says. The study authors noted that it may be beneficial for people who dont tolerate statins (a type of drug that reduces cholesterol in the body, Mayo Clinic notes).

Canker sores, or aphthous stomatitis, can be a real pain in the mouth, but berberine may ease the discomfort. One past study found that when a gel containing berberine was applied to the sore four times per day for five days, patients reported that it reduced the size and pain of the sore.

Berberine might be helpful for people suffering with polycystic ovarian syndrome (PCOS), one review of research published in February 2020 in the journal Archives of Gynecology and Obstetrics found. PCOS happens when the ovaries produce much more of a certain type of hormone called androgens, according to Johns Hopkins Medicine. People with PCOS often cant utilize insulin well, which can cause a greater number of androgens to build up, per Johns Hopkins.

One study, published in January 2022 in the journal Cureus found that 500 milligrams (mg) of berberine taken twice a day improved study participants hormone status and cardiovascular profile, as well as other factors involved in PCOS (like weight, BMI, fasting glucose and insulin ratio, total cholesterol) more than metformin.

There is preliminary research in animals showing that topical berberine may have antimicrobial properties. One study, published in March 2022 in the Journal of Antimicrobial Chemotherapy found that when a berberine cream was applied to mice infected with parasites, it was safe to use and stopped the parasite progression.

Still, more research needs to be done, and it might be hard to find a topical berberine cream. Past research found that while a topical berberine may be beneficial for skin infections and inflammation, an effective formula is still a work in progress.

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May 12th, 2023 | Filed under Diet Safely

A peanut patch could help subdue allergic reactions in kids with nut allergies, according to a late-stage clinical trial conducted by an international team of researchers.

Wearing the patch for 12 months effectively desensitized toddlers with mild allergies to peanuts, meaning they could tolerate eating a small number of peanuts without allergic symptoms.

The trial, led by pediatric allergy specialist Matthew Greenhawt from the Children's Hospital Colorado, was conducted on toddlers aged 1 to 3 years in eight countries across the US, Australia, Canada, and Europe.

Two-thirds of the 244 children who wore the skin patch became desensitized to peanuts, compared to one-third of the 118 toddlers in the placebo group (who likely outgrew their allergy over a longer period of time, as some kids can).

The trial results "are very good news for toddlers and their families as the next step toward a future with more treatments for food allergies," writes Alkis Togias, an allergist-immunologist at the US National Institute of Health, who was not involved in the trial.

Kids were considered desensitized if they could tolerate the equivalent of about one to four peanuts after treatment enough to protect them from accidental exposure.

For many families, this kind of protection would offer immense relief from the angst of living with a food allergy. It takes a serious toll on young kids and their caregivers, who are on high alert for any trace of nuts or foods they are allergic to.

"Families have indicated that treatments protecting their children against reactions from unintentional peanut exposures would improve the children's socialization and the quality of life of the children and their families," writes the team of researchers.

The patches are designed to expose children to small, controlled doses of a known allergen, in this case, peanut protein, through the skin. Knowingly exposing allergic kids to their kryptonite sounds risky, but emerging evidence suggests it just might work.

Our understanding of kids' food allergies is fast evolving. A lot of research is coming out of Australia, the food allergy capital of the world, where studies have found that one in ten infants has a food allergy.

Although researchers don't know why rates of food allergies are rising in countries like Australia, they have a few theories: it could be related to environmental factors, such as low levels of vitamin D, or changes in the gut microbiome as a result of fewer childhood infections.

Kids with eczema also have higher rates of food allergies, and mounting evidence suggests this may be because they were exposed to allergy-causing foods through the skin before eating them, confusing the body's immune system into thinking food is harmful.

Allergy specialists have also come to understand there's a small window in which to intervene to head off food allergies. In Australia, like the US, parents are now advised to introduce known foods allergens such as peanuts into their babies' diets, rather than avoiding them, to 'nip allergies in the bud'.

But for children who develop a food allergy, there is no cure and no approved therapies for kids under four years old. Research also shows about two-thirds of young children don't outgrow their peanut allergy by the age of six. Hence why there is so much interest in developing a therapy for kids' food allergies.

"The lovely thing about [a skin patch] is it is much, much, much safer than taking something orally," Murdoch Children's Institute pediatric allergist and co-author Kirsten Perrett said when speaking at a conference last year about new therapies in the works for food allergies.

The doses of allergens applied in a skin patch are far lower than doses used for oral immunotherapies (essentially crushed-up peanuts taken in a tablet form). And although children may still develop some skin irritation or adverse reactions, patches are a much simpler and potentially safer alternative to oral immunotherapy, which involves arduous treatment schedules.

Results from trials testing oral immunotherapies have been mighty encouraging. One kind of oral immunotherapy for peanut allergy has been approved in the US, but it's only for kids older than four, and oral immunotherapy remains controversial because it carries a high risk of serious allergic reactions.

The safety of peanut patches is also under close watch. Four toddlers in the patch trial experienced an anaphylactic reaction related to the patch; one child pulled out of the trial while the other three resumed treatment without reacting again.

How long a child would have to wear a patch to ensure lasting benefit is also a big unknown that other trials are exploring.

If future trials can replicate the study findings, and show that peanut patches are a safe option that fairly balances the risks of a reaction in a few children with the benefits of many more kids being able to tolerate peanuts in small doses, then we might be onto a good thing.

The study was published in the New England Journal of Medicine.

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May 12th, 2023 | Filed under Diet Safely

By Aanchal Mathur Updated: May 11, 2023

This spicy and tangy sattu chutney perfectly complements roti, paratha, or even rice, making it a must-try for those who relish a spicy kick in their meals

The culinary heritage of India has garnered worldwide acclaim, with each region showcasing its distinct cooking styles and flavours. Among these, the state of Bihar offers a plethora of recipes that stand out for their unique fusion of tastes. While familiar dishes like litti chokha and dal pitha have gained popularity, Bihari cuisine also boasts a wide variety of flavourful chutneys, one of which is the renowned sattu chutney.

Sattu, a well-known ingredient in Bihari cuisine, not only adds flavour but also brings numerous health benefits to the table. Sattu, believed to have originated in Bihar, is a protein-rich flour typically made from powdered chana. It is commonly prepared by roasting and milling Bengal gramme, or chana dal. To enhance its taste, various pulses and cereals, like chickpeas, are frequently included. Sattu comes packed with essential nutrients and is a budget-friendly protein option to keep you energised for a longer period of time.

This spicy and tangy sattu chutney perfectly complements roti, paratha, or even rice, making it a must-try for those who relish a spicy kick in their meals. Before delving into the recipes, let's explore the array of health benefits that this sattu chutney has to offer.

Heres why sattu is known to be good for health:

The primary component of this chutney, sattu, is derived from roasted chickpea flour and is widely recognised as a remarkable plant-based protein source. Hence, it is highly recommended to include sattu in your meals to meet your daily protein requirements.

With the inclusion of ingredients such as onions and coriander leaves, sattu chutney becomes rich in dietary fibre. This high fibre content aids in prolonging the feeling of fullness, promoting better digestion, and facilitating easier nutrient absorption.

In comparison to oil-based chutneys, sattu chutney tends to be low in fat content. This makes it an ideal choice for individuals following a weight loss diet, as it can be enjoyed without any hesitation or concern.

Incorporating sattu chutney into your diet offers the additional advantage of its antioxidant-rich nature. The presence of lemon juice and coriander leaves in the chutney provides a generous dose of antioxidants, which play a vital role in reducing the risk of various diseases and promoting overall well-being.

Sattu is renowned for its cooling properties, making the inclusion of this chutney in your diet highly advantageous, particularly during the summer season. By consuming sattu chutney, you can experience relief from the effects of heat-inducing foods, thereby promoting a sense of refreshment and comfort.

Having a low glycemic index, sattu is known to be safe and, in fact, beneficial for diabetics. The glycemic index serves as a valuable tool to gauge the impact of food on blood sugar levels. It measures the relative effectiveness of a food item in terms of how quickly it is broken down and causes an increase in blood glucose levels. In essence, the higher the glycemic index, the faster the food is metabolised, which leads to a rise in blood sugar.

Sattu is also gluten-free, which means anyone suffering from celiac disease and other medical conditions associated with gluten can also safely consume it.

How To Make Bihari-Style Sattu Chutney At Home

This quick and easy chutney combines sattu, onions, green chillies, and coriander leaves; blend together and stir with lemon juice, salt, and water till a smooth and consistent texture is achieved. It is topped with some mustard oil for a unique flavour. Heres the full recipe:

1 onion, finely chopped

2-3 green chillies, finely chopped

2 tablespoons of fresh coriander leaves

1 tablespoon lemon juice

Combine sattu, finely chopped onions, green chillies, and coriander leaves in a mixing bowl.

Thoroughly blend the ingredients to ensure they are well incorporated. Squeeze in the refreshing tang of lemon juice and sprinkle in some salt. Give it another good mix.

While stirring continuously, slowly add water to the mixture until you achieve a smooth consistency.

Next, heat mustard oil in a pan and allow it to cool down slightly.

Drizzle the cooled mustard oil over the prepared chutney and mix it well.

Allow the chutney to rest for 1015 minutes to allow the flavours to meld together.

Serve this delightful chutney with roti, paratha, or any Indian snack of your choice.

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May 12th, 2023 | Filed under Diet Safely

A calorie deficit means that the number of calories you burn exceeds the number of calories you eat, which results in weight loss.

There are three possible ways to achieve a calorie deficit. The first is to increase the number of calories you burn through exercise. The second is to reduce your calorie intake through diet. The third is to do a little of both.

Achieving a calorie deficit can be beneficial for weight loss and overall health, but creating a calorie deficit thats too large can lead to health risks. It's important to talk to a healthcare provider before starting a calorie deficit in order to lose weight safely and effectively.

The safest way to achieve a calorie deficit is to make changes that allow you to burn more calories than you eat while still properly nourishing your body.

You can reach a calorie deficit by reducing your calorie intake or increasing your calorie output through physical activity. You can also do both together. For example, youll create a 500-calorie deficit by cutting 250 calories from your diet per day and burning an additional 250 calories through exercise.

You can also cut calories through intermittent fasting, which involves avoiding eating for a certain period of time. There are four methods for intermittent fasting:

To determine how to achieve a calorie deficit, you first need to choose an approach. If youd like to reduce your calorie consumption through intermittent fasting, choose one of the four methods listed above.

If you plan to achieve a deficit by increasing your calorie output through exercise, you'll need to track the amount of calories you burn.

Based on your weight and activity type and length, you can estimate how many calories you'll burn in a workout. For example, a 154-pound person will burn 280 calories walking at 3.5 miles per hour for one hour.

You can also use a wearable tracker device to measure your activity and personal calorie output throughout the day.

If you are creating a deficit by reducing the amount of calories you consume, it may be helpful to track your meals, snacks, and beverages using a nutrition app. Seeing where your calories come from can help you decide how and when to cut back.

For example, you can lower your daily calorie intake by:

Keep in mind that once you achieve a calorie deficit, it can be difficult to predict the amount and rate of weight loss youll experience. Each person's metabolism and activity level is different, both of which can play a role in calorie outputs.

When done safely, achieving a calorie deficit has many potential benefits. A calorie deficit accomplished through an increase in physical activity may result in reductions in:

Successful calorie deficits may also result in weight loss. A two-year study of over 200 people found those who consumed 12% fewer calories per day than their typical diets lost 10% of their body weight.

In the same study, those who achieved a calorie deficit also had reductions in blood pressure and cholesterol as well as inflammatory factors and thyroid hormones. There is some evidence that the latter two outcomes are tied to longer lifespan and reduced age-related disease risk.

Other research has shown calorie restrictors experience improvements in quality of life, mood, and sleep compared to those who did not change their calorie consumption.

Another study concluded that in humans, calorie restriction remains the best way to prevent and treat obesity and its complications. Researchers noted that moderate calorie restriction can offer health benefits even in people who do not have obesity. This was true whether the calorie restriction was achieved through intermittent fasting or restricted eating combined with regular exercise.

When a calorie deficit is too large or goes on for too long, it can lead to health risks. An excessive ongoing calorie deficit, such as a 40% reduction in calorie intake for six months, has been shown to result in side effects that include:

Calorie deficits that result in rapid weight loss, which means over two pounds per week for several weeks, can also lead to:

Some research has shown those who achieve a calorie deficit may experience brief episodes of anemia, a reduced number of red blood cells that carry oxygen throughout the body. They may also experience slight declines in bone density, lean body mass, and aerobic capacity.

However, these declines may be expected with rapid or significant weight loss. Combining physical activity with a calorie restriction can help protect against the loss of bone, muscle, and aerobic capacity.

When done correctly, achieving a calorie deficit can help promote weight loss and support overall health. You can create a calorie deficit by limiting the calories you eat, exercising to burn more calories, or by doing both together.

For safety and effectiveness, avoid creating a calorie deficit that is too large and make sure to follow regular eating pattern that keeps your properly nourished. For customized guidance on how to choose a calorie deficit method thats right for you, talk with your personal healthcare provider.

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May 4th, 2023 | Filed under Diet Safely

There's a lot to consider before trying intermittent fasting if you have diabetes.

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Enthusiasm and skepticism about the benefits of intermittent fasting is nothing new. Whether the eating pattern works well for people with diabetes is also an ongoing debate.

Below, experts weigh in on the pros and cons of intermittent fasting (IF) for type 2 diabetes and offer tips on how to do IF safely.

First, What Is Intermittent Fasting?

Before we dive into the pros and cons of IF for diabetes, it's worth defining the dietary pattern.

"Intermittent fasting is an umbrella term for several [dietary] approaches that include fasting," says Amy Rothberg, MD, a clinical professor of internal medicine in the Division of Metabolism, Endocrinology and Diabetes (MEND) and director of the MEND Weight Management Clinic at Michigan Medicine.

Each approach is a little different:

Pros of Intermittent Fasting for Type 2 Diabetes

There's a long list of purported health benefits of IF, from improved cellular repair to increased antioxidant defenses, per December 2019 research in The New England Journal of Medicine.

And that's not all. "Studies in rodents report that time-restricted feeding reduces body weight, improves glycemic control, lowers insulin levels, reduces blood pressure, prevents hyperlipidemia, decreases hepatic fat, improves inflammatory markers, slows tumor growth and increases lifespan, even when [caloric] intake is matched to a control group," Dr. Rothberg says.

Exactly how IF affects health outcomes in people, though and particularly those diagnosed with type 2 diabetes is slightly less clear. Here are some potential advantages:

1. It Might Support Weight Management

According to the American Diabetes Association, moderate loss of about 5 percent of total body weight in people with a high BMI is linked to improvements in metabolic risk factors. For people with diabetes looking to shed weight, intermittent fasting can seem like a solid means of achieving this goal.

But whether IF is any better at producing weight loss than simply restricting calories remains unclear. That is, IF and caloric-restriction interventions resulted in similar weight loss outcomes when matched calorie for calorie, per a September 2022 systematic review in the Journal of the Academy of Nutrition and Dietetics.

"When the two eating patterns have been compared, intermittent fasting is no more effective than a moderate calorie restriction for weight management," says Molly Chanzis, RD, CDCES, a registered dietitian, certified diabetes care educator and specialist at Culina Health. "Different methods will work better for different people, so it's important to keep in mind which eating pattern, if either, is best for your lifestyle."

2. It May Improve Insulin Sensitivity

Perform a quick search online and you'll find evidence that IF improves insulin sensitivity, or how responsive our cells are to the blood sugar-lowering hormone insulin.

Research suggests time-restricted feeding may improve both insulin sensitivity and pancreatic beta cell function in men with prediabetes, even without weight loss, per a small June 2018 study in Cell Metabolism. Like most of the research on this topic, though, this study was of short duration.

(Here at, we try to avoid language that implies a sex or gender binary. Here, though, we've included the term "men" because that is the language used by the study authors.)

A February 2021 review in Clinical Diabetes and Endocrinology also highlighted findings that intermittent fasting regimens resulted in significantly greater reductions in biomarkers like fasting insulin and HOMA-IR (a measure of insulin resistance) when compared to caloric restriction, though the study was not conducted in people diagnosed with diabetes.

So, while IF seems to improve insulin sensitivity, it's just one of many interventions that may benefit people with diabetes.

"At this stage, given the small studies of relatively short duration, time-restricted feeding should not be the only approach to improving insulin sensitivity," Dr. Rothberg says. "Time-restricted feeding can be implemented in those with insulin resistance as part of a more comprehensive plan of reducing overall calories [if needed], getting enough physical activity and sleep, and managing other risk factors."

Cons of Intermittent Fasting for Type 2 Diabetes

Intermittent fasting is not risk-free and its potential drawbacks can be even more serious for people with diabetes.

1. It May Lead to Hypoglycemia and Require Medication Modifications

"Fasting can lead to low blood sugar in some cases because it means an extended period of time with no fuel coming into our bloodstream," Chanzis says.

Diabetes medications like insulin and sulfonylureas work by lowering blood sugar levels. If intermittent fasting is done along with these meds, it's possible that blood sugar levels will drop too low, resulting in hypoglycemia.

"Alternate-day fasting may complicate insulin regimens for those taking insulin, as they would need a lot less [insulin] on the days they fast and may need more [insulin] on the days they consume food," Dr. Rothberg says.

"It is easier to adjust insulin for people on an insulin pump, where basal settings can be adjusted hourly," says Nina Sundaram, MD, a board-certified endocrinologist and the founder of Aura Endocrinology. "For patients [who are intermittent fasting and] taking daily basal injections, I would closely monitor for hypoglycemia and the need to decrease the basal insulin dose."

If you're managing your diabetes with medication, be sure to speak to your physician before starting an IF regimen, as your meds may need to be adjusted to prevent dangerous dips in blood sugar during fasting periods.

2. It Could Also Cause Hyperglycemia

Picture this: You've gone way too long without a meal and all you want is quick fuel. Pizza. Bagels. A big bowl of pasta. We've all been there. A need for simple carbs is the body's natural response to being in a low-blood-sugar state, which we now know can follow a prolonged period of fasting or undereating.

"Going too long without eating can understandably make us really hungry," Chanzis says. "If we're absolutely starving when we break the fast, we're probably going to be more likely to reach for very energy-dense foods like sugar and refined carbs."

The problem? Simple carbs tend to send blood sugar levels sky-high and rapid spikes in glucose can lead to complications over time in people with diabetes.

If you find yourself carb-loading after fasting periods, this meal pattern may not help you stabilize your blood sugars after all.

3. It Could Hurt Your Hydration Status

People taking a certain class of medications called sodium glucose co-transporters for diabetes management "can get into trouble with dehydration rather quickly, as these drugs can deplete the body of salt and water," Dr. Rothberg says.

Though rare, these meds coupled with fewer opportunities to eat hydrating foods like fruits and vegetables could potentially increase the risk of dehydration in people with diabetes.

This possible risk is more likely on an alternate-day fasting plan that severely limits, or completely bans, food a few days per week compared to a time-restricted feeding approach.

4. It May Lead to Nutrient Deficiencies Over Time

"Long-term intermittent fasting can contribute to risk of malnutrition and nutrient deficiencies because when you shorten the period of time in the day in which you allow yourself to eat, you may be limiting the amount of nutrients you're getting," says Diana Mesa, RD, CDCES, a registered dietitian, certified diabetes care and education specialist and the founder of En La Mesa Nutrition.

Of course, "This can also happen with long-term calorie restriction," Mesa clarifies.

If you're starting an intermittent fasting program, work with a registered dietitian to ensure you're still getting all the vitamins and minerals you need.

5. Its Not Sustainable for Everyone

Spoiler alert: Intermittent fasting plans aren't exactly easy to follow. Take the Cell Metabolism study that reported improved insulin sensitivity in people trying time-restricted feeding, for example. The trial imposed a six-hour eating window, with study participants finishing dinner by 3 p.m. daily. While we're all for an early bird special, there's no denying that most people aren't down for a dinner reservation at 2:30 in the afternoon.

Before hopping on the IF train, consider whether the eating pattern is even feasible for you and your lifestyle. There's little benefit in following a meal plan that will only stick for a few weeks.

Any diet that restricts energy intake or enforces food rules is not recommended for people struggling with eating disorders or disordered eating patterns. Do not try intermittent fasting if you struggle with your relationship to food.

How to Do IF Safely When You Have Diabetes

1. Pick the Right Approach

The safety of IF with type 2 diabetes depends partly on your chosen approach.

"As opposed to alternate-day fasting, time-restricted feeding is relatively safe," Dr. Rothberg says. "I don't perceive much of a problem from reducing intake from 12 hours to eight hours per day."

That said, "The longer the fasting window, the more considerations there are, so try to find the window that you're able to sustain without erratic blood sugar swings, cravings or energy crashes," Chanzis says. "A shorter fasting window may be more realistic for many people."

If you're prone to all-day eating and late-night snacking, start with a moderate 12-hour fast, eating breakfast around 8 a.m. and finishing dinner by 8 p.m. Closing down the kitchen a few hours before bed is helpful not only for blood sugar stability, but also improved sleep quality and digestion.

From there, you may experiment with shorter daily eating windows. Just be sure to do so with supervision from your health care provider.

"It's important to talk with one's doctor first and create a plan together that is sustainable," Dr. Rothberg says, particularly for people taking diabetes medications.

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May 4th, 2023 | Filed under Diet Safely

Losing weight can be a struggle, especially when balancing a busy schedule. While regular exercise and a healthy diet are the cornerstones of any weight loss plan, sometimes you need a little extra help to reach your goals. Thats where fat burners come in supplements that can help boost your metabolism, reduce your appetite, and increase energy levels.

Caffeine is the most common ingredient found in fat burners. Its a stimulant that can boost metabolism, suppresses appetite, and increase energy expenditure. Still, with so many products on the market, choosing the right one for you can be overwhelming. Weve done the hard work of scouring the market to bring you the best fat burner of 2023.

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PhenQ is an acclaimed brand in the fat loss industry, offPhenqering a modern and pioneering approach to assist individuals in achieving their weight loss objectives. It aims to regulate cravings and reduce calorie intake, resulting in successful and consistent weight loss.

The brand is recognized for its exceptional and scientifically-proven ingredients, which are meticulously chosen to ensure individuals achieve their weight loss goals safely and efficiently.

PhenQ is the brainchild of Wolfson Berg Limited, a distinguished company that boasts over three decades of expertise in the health and wellness domain. The company is headquartered in Cyprus, catering to customers worldwide. Wolfson Berg Limited is renowned for its unrelenting focus on safety and excellence, and its products are manufactured in GMP-approved facilities in the US and UK.

With such an unwavering commitment to quality, its no surprise that PhenQ is considered one of the best fat burners available in the market.

How does it work?PhenQ is a natural fat burner that uses a blend of caffeine, capsicum, and nopal to boost metabolism, increase fat burning, and reduce appetite. It helps keep you fuller for longer and prevents unhealthy snacking. Its safe and effective natural ingredients are scientifically backed, making it a popular choice for those looking to lose weight and improve their health.

Ingredients found in Phenq

For a more comprehensive understanding, please refer to the PhenQ Review article.

Recommended Dosage:

2 Pills a day.



#2. Lean Bean: Fastest Working Fat Burner For Women

Leanbean is a premium fat burner supplement specifically designed for women. It contains natural ingredients that promote fat burning, reduce cravings, and increase energy levels. The supplement is free from artificial preservatives, synthetic fillers, and GMOs. It is also vegan-friendly and gluten-free.

What sets Leanbean apart is its focus on the needs of women. The formula was developed to address the unique challenges that women face when it comes to weight loss, such as hormonal imbalances and a slower metabolism. Leanbean is manufactured in FDA-approved facilities in the USA and UK, and it has received positive reviews from many satisfied customers.

Overall, Leanbean is a high-quality and effective supplement that can support women in their weight loss journey naturally and safely.

How does it work?Leanbean uses natural ingredients to increase metabolism, reduce appetite, and boost energy levels. It promotes thermogenesis, the process of burning fat to generate heat, reduces cravings, and promotes satiety. Finally, Leanbean improves insulin sensitivity, making it easier for the body to process carbohydrates efficiently.


Recommended Dosage:



#3. Instant Knockout: Best Thermogenic Fat Burner For Men & Women

Instant Knockout is a popular fat burner supplement designed for athletes and fitness enthusiasts looking to shred fat and build lean muscle. The product was initially developed for professional MMA fighters and boxers to help them cut weight before a match.

Instant Knockouts formula includes ten natural ingredients: green tea extract, cayenne pepper seeds, and glucomannan. These ingredients work together to promote fat loss and support healthy weight management. The supplement also contains caffeine to provide a natural energy boost, allowing you to stay focused and motivated during your workouts.

Instant Knockout is manufactured by Roar Ambition, a UK-based supplement company known for producing high-quality, natural supplements. The product is suitable for both men and women.

Overall, Instant Knockout is an effective and the best fat burner supplement that can help you achieve your weight loss goals and get in the best shape of your life.

How does it work?Instant Knockout works by increasing metabolic rate, promoting fat oxidation, and suppressing appetite. The natural ingredients in the formula work together to help your body burn more calories and fat, allowing you to achieve your weight loss goals more efficiently.

Recommended Dosage

*) 4 Capsules a day




You can also give a read to the article: Best Fat Burner For Men

#4. Trim Tone: Natural Fat Burning Supplement That Helps Lose Belly Fat

Trim Tone is a dietary supplement brand that offers a range of fat burners designed to help individuals achieve their weight loss goals. Their products are formulated with natural ingredients such as green tea extract, caffeine, and garcinia cambogia, which are known for their fat-burning and metabolism-boosting properties.

Trim Tones fat burners are designed to help individuals reduce their body fat percentage, increase energy levels, and suppress appetite. The brand offers a variety of products that cater to different needs, including thermogenic fat burners, stimulant-free fat burners, and appetite suppressants.

Trim Tones products are manufactured in FDA-approved facilities and undergo rigorous quality control processes to ensure safety and efficacy. The brand also offers a 30-day money-back guarantee, allowing customers to try their products risk-free.

Overall, Trim Tone is a reputable brand that offers effective and natural weight loss supplements to support individuals in achieving their fitness goals.

How does it work:Trimtone fat burner boosts metabolism and increases thermogenesis to burn more calories throughout the day. Its natural ingredients, such as green tea, caffeine, and grains of paradise, suppress appetite and reduce cravings, helping to promote fat loss and improve body composition.

Recommended Dosage:

*) 1 Pill a day


Pros :


#5. Prime Shred: Best For Appetite Suppression & Lean Muscle

PrimeShred is a high-quality fat burner supplement designed to help individuals achieve their weight loss goals. The product contains a powerful blend of natural ingredients that work together to boost metabolism, increase energy levels, and enhance fat burning.

PrimeShred is manufactured in a GMP-certified facility in the USA, ensuring that the product is of the highest quality and potency. The supplement is vegan-friendly and free from artificial colors, preservatives, and sweeteners.

Users may experience increased energy, focus, and thermogenesis, leading to improved fat-burning and weight-loss results over time.

Overall, PrimeShred is a safe and effective fat burner supplement that can help users achieve their weight loss goals when combined with a healthy diet and exercise routine.

How does it work?PrimeShred works by utilizing a combination of scientifically proven ingredients that work together to help you burn fat and achieve a leaner physique. These ingredients help to increase thermogenesis, boost metabolism, and improve energy levels, allowing you to train harder and longer. They also help to suppress appetite and reduce cravings, making it easier to stick to a healthy diet. Ultimately, PrimeShred is designed to support your weight loss journey by helping you burn fat, maintain muscle mass, and achieve your desired body composition.

Recommended Dosage:

*) 3 Capsules a day.




#6. Crazybulk: Best Fat Burner For Bodybuilding

Crazybulk is a leading health and fitness industry brand specializing in legal steroid alternatives that offer similar benefits to anabolic steroids without harmful side effects. One of their popular products is Clenbutrol, a natural fat burner and pre-workout supplement that helps you achieve a lean, ripped physique.

Clenbutrol is formulated with natural ingredients that work together to boost your metabolism, increase thermogenesis, and suppress your appetite.

This powerful combination helps burn fat faster while preserving lean muscle mass, making it the ideal supplement for bodybuilders and athletes.

Crazybulk prides itself on its commitment to quality and safety, and all of its products are manufactured in FDA-approved facilities using the highest quality ingredients.

If you want to achieve your fitness goals faster and without the harmful side effects of anabolic steroids, Clenbutrol from Crazybulk may be the perfect supplement.

How does it work?Clenbutrol by CrazyBulk increases the bodys internal temperature, which raises the metabolism and burns more calories. This helps in burning fat and achieving a leaner physique. Additionally, Clenbutrol improves oxygen circulation, enabling users to perform longer and harder workouts. Its thermogenic and performance-enhancing properties make it an effective supplement for bodybuilders and fitness enthusiasts looking to boost their weight loss goals.

Recommended Dosage:

*) 3 Capsules a day




#7. Powher Cut: Best To Achieve Your Weight Loss Goals

Powher Cut is a female-focused fat burner designed to help women achieve their fitness goals by improving energy, reducing appetite, and accelerating fat loss. The product is manufactured by Ultimate Life Ltd, a UK-based health supplement company.

The product is formulated to help women burn fat, reduce cravings, and feel more confident and in control of their bodies.

What sets Powher Cut apart is its unique formula designed specifically for women, as well as its commitment to transparency and high-quality ingredients. The product is free from harmful additives and uses only clinically tested high-quality ingredients.

Powher Cut is an ideal choice for women who want to lose weight in a healthy and sustainable way while feeling energized and confident. The product also comes with a comprehensive workout guide and nutritional advice to help women achieve their fitness goals.

How does it work?Powher Cut works by using a powerful blend of natural ingredients that boost your metabolism, increase energy levels and reduce appetite. This helps you burn fat faster, feel more energized, and stay focused on your weight loss goals. With Powher Cut, you can finally achieve the lean, toned body youve always wanted.

Recommended Dosage:

*) 6 Capsules per day.


Pros :

Cons :

Fat-burning supplements are a popular choice for those looking to lose weight and shed excess body fat. However, the science behind these supplements can be mysterious and confusing. Here, we will unlock the mystery behind fat-burning supplements and explain how they can help you reach your weight loss goals.

Metabolism Boosting: Fat-burning supplements often contain natural ingredients such as caffeine and green tea extract, which help boost metabolism and increase energy expenditure.

Appetite Suppression: Ingredients like glucomannan, a soluble fiber, can create a feeling of fullness and prevent overeating. This can lead to a decrease in overall calorie intake and aid in weight loss.

Thermogenesis: Some supplements contain ingredients like cayenne pepper or green coffee extract, which can trigger thermogenesis in the body. This process increases the bodys core temperature and stimulates the burning of calories and fat.

Increased Energy: Many fat-burning supplements contain natural stimulants like caffeine, which can increase energy levels and improve workout performance.

It is important to note that fat-burning supplements are not a magic solution for weight loss. They should be used with a healthy diet and regular exercise routine. Before starting any new supplement, it is important to consult with a healthcare professional to ensure its safety and effectiveness. With proper use, fat-burning supplements can be an effective tool in achieving weight loss goals.

Weight loss and fat loss are two terms that are often used interchangeably, but they actually refer to different things.

Weight loss refers to a reduction in overall body weight, which cavariousto a variety of factors, including loss of fat, muscle, or water weight. For example, if someone goes on a calorie-restricted diet and loses weight, they may be losing a combination of fat, muscle, and water weight.

Fat loss, on the other hand, specifically refers to a reduction in body fat percentage. This means that the body is losing fat while maintaining or even increasing muscle mass. This type of weight loss is typically achieved through a combination of a healthy diet and regular exercise and can lead to improvements in body composition and overall health.

While weight loss may provide some health benefits, such as reducing the risk of obesity-related health conditions like diabetes and heart disease, it is important to focus on fat loss to achieve long-term health and wellness goals. Additionally, losing muscle mass along with fat can actually be detrimental to overall health and metabolism, which is why its important to focus on maintaining muscle mass while losing body fat.

Once upon a time, there was a world full of people who were searching for a way to lose weight quickly and easily. They had tried diets, exercise, and all sorts of other methods, but nothing seemed to work as well as they wanted. Thats when they turned to fat burners, supplements designed to help speed up the process of burning fat and losing weight. Now lets take a look at the common ingredients found in fat burners.

Choosing the best fat burner for you can be a difficult task, as there are many options available in the market. Here are some factors to consider when selecting a fat burner:

If youve decided to incorporate a fat burner into your weight loss journey, congratulations on taking the first step toward your goals. Its important to remember that fat burners are not magic pills and should be used safely and responsibly. Here are some tips on how to use a fat burner safely:

When used correctly, the best fat burners can provide a number of advantages for those looking to shed excess weight. Lets explore in detail

Though we can not guarantee targeted fat loss through the use of fat burners in this list because targeted weight loss is not backed by science and data.

Fat burners can be a helpful tool for those looking to lose weight and improve their overall health. But there are certain groups of people who should avoid taking fat burners altogether.

Lets learn about it in detail:

Individuals undergoing medical procedures: Fat burners can interfere with medical procedures, such as surgery or diagnostic tests, and should be avoided for a period of time before and after such procedures.

People with a history of allergies: Fat burners can contain ingredients that may trigger allergic reactions in some individuals. Its important to carefully review the ingredient list before taking any new supplement.

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7 Best Fat Burners: Top Fat Burning Pills & Supplements of 2023 - The Times of Israel

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May 4th, 2023 | Filed under Diet Safely

The friendly looking feline weighed in at a whopping 40.3 pounds (18.3 kilograms) when he was picked up by Virginia's Richmond Animal Care and Control (RACC).

They believed he was 'the largest cat anyone has ever seen' and they wouldn't be wrong.

According to WebMD for pets, most domestic cats should weigh about 10 pounds, or 4.5 kilograms, though size can vary depending on breed and frame of the animal.

So Patches is well above average.

Kay Ford adopted the cat from the RACC and has decided to put the four-year-old on a diet to try and get the animal back in to a healthy range.

This was her pitch to adopt Patches (via The Telegraph): I am very flexible, retired, home a lot, and Im willing to dedicate the time and resources to help Patches achieve the goal that you all set.

Patches actually could be a wonderful inspiration for me.

"Perhaps we can do the weight-loss journey together.

Im not unhealthily overweight, but I gained 20 pounds over the pandemic that I would love to shed.

After just a few weeks, Patches has already shed two pounds, so it looks like the new lifestyle is doing him well.

RACC director Christie Chipps Peters revealed Patches and his gigantic belly came to the shelter at his current size.

"We dont know how he got so big," she said.

Chipps Peters added: "The new owner is lovely and has a plan in place to help him lose weight slowly and safely."

While chonky animals with bountiful booties might be adorable, Patches' massive weight puts his health at serious risk.

In fact, Guinness World Records actually discontinued the category of 'heaviest cat' in 1998 to deter people from over-feeding their pets just to appear in their annual records book.

The last cat listed by Guinness as the heaviest was Himmy, who came in at a massive 46 pounds, or 21.3 kilograms.

Rest in peace, you giant, giant boy.

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The largest cat anyone has ever seen is finally being put on a diet - LADbible

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May 4th, 2023 | Filed under Diet Safely

If you've had a break from training and want to see where your fitness levels are, or if you've been grafting hard and want a better measure of your progress than how long you can pound along on the treadmill, we have a fitness test for you.

The essential body movements exam will pit you against eight basic tests of fitness, including an 'old man test' for balance and a good old fashioned beep test to gauge cardiovascular capacity.

According to the test's designers, Hudson and Brandon White, aka the Buff Dudes, this is a test that anyone should be capable of passing. 'These are things everyone, no matter the age, whether youre 5 or 95, you should be able to accomplish.' said Hudson White.

'They're not easy, as you can tell we're sweating, we're out of breath, but they're a lot of fun and we highly encourage everyone to get out there and do these movements, learn them, perfect them,' Brandon White added.


Set a timer, put on your socks and shoes while balancing.

The Buff Dudes recommend: 'Balancing on one foot, put on your sock and shoe and tie it without your foot touching the floor. Repeat the process for the other side.


See how far you can go completing the bear crawl with a water bottle on your back.

The Buff Dudes recommend: 'Bear crawl 20 yards (60 feet) while balancing a shaker bottle on your back. Fill it 90% with water to create imbalance. If the shaker bottle falls off, you're done. Keep your knees off the floor and your back straight.'


Set a timer, hold onto a pull up bar for as long as you can.

The Buff Dudes recommend: 'This is an endurance [test] not just strength'


If it is possible for you to jump, choose a platform to jump onto safely that is suitable for your fitness levels. If it is not possible for you to jump do not complete this part of the test.

The Buff Dudes recommend: 'Get a nice little squat; you don't want a deep squat. Use your arms to get that momentum, and swing them up so you can jump nice and high.'


Complete the trap bar deadlift safely and correctly to see how heavy you can lift.

The Buff Dudes recommend: 'Never start too heavy, just get the form, which is always more important. Brace yourself, have everything really tight and stable. Explode up'


Complete a fireman's carry with your partner for as long and far as possible. If you don't have a partner, you can complete this test as an atlas stone shoulder carry.

The Buff Dudes recommend: 'Another basic movement we recommend everyone should be able to do is a carry. It's essential for many other things, just like the other tests we've been performing today.'


With a timer, complete the beep test to gauge your cardiovascular fitness.

The Buff Dudes recommend: 'Running is another essential body movement everyone (barring injuries or a disability) should be able to do. Run 20 yards one way, run 20 yards the next, we're basically going to do it until we can't anymore. Every single time we hear a beep, we're going to keep running. It starts at eight seconds and it gets shorter and shorter.'


Complete 50 bodyweight squats.

The Buff Dudes recommend: 'Learning how to squat is going to be extremely important for your daily activities and your health. Get yourself in a comfortable position, toes pointing slightly outwards. Push your hips back, squat down with a flat back. Keep that nice flat back even if you have to do a shorter rage of motion.'

Kate is a fitness writer for Mens Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Mens Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isnt lifting weights in her garden, she can be found walking her rescue dog.

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These Eight Simple Tests Provide a True Gauge of Your Fitness Level - Men's Health UK

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May 4th, 2023 | Filed under Diet Safely

Adopting a vegan diet becomes easier each year as food producers catch up to meet growing demand for plant-based products. Veganism is rising in the United States. In the U.S. today, 6% of consumers say they are vegans. This a six-fold (500%) increase from the just 1% of consumers who said they were vegans in 2014.

Veganism to Fight Climate Change and Food Waste

In the age of environmental and climate-change struggles, dietary modifications are becoming an increasingly important solution. According to Climate Change 2022: Mitigation of Climate Change, a report from the United Nations Intergovernmental Panel on Climate Change, shifting from eating meat to eating a plant-based diet is a great way to save the planet and fight climate change. Compared to current dietary patterns in most industrialized countries, studies show that switching to plant-based diets rich in pulses, nuts, fruits, and vegetables could reduce greenhouse gas emissions dramatically.

Then theres soil degradation, which changes what we can grow and how nutritious our food is. Agribusiness and food processes can be made climate-resilient in several ways. Improving soil quality is one intervention. Carbon can be stored in healthy soil, reducing emissions. It also increases crop productivity and resilience to droughts and floods. Another example is choosing crop varieties with high nutrition and resilience to extreme weather and climate. In addition to varying what we eat, diversification could replace nutrient-poor staples.

Finally, we can reduce hunger and conserve water and energy by cutting food loss and waste. Food waste currently accounts for 17% of all food produced worldwide.

How Diet Influences Farming

Most peoples diets dictate how farmers, ranchers, and food producers grow, change, and adapt their products. With integrated farming, farmers can produce food, energy, fiber, timber, and non-timber forest products, which grow in cycles or in tandem.

Brazilian researchers have been studying how integrated farming systems can make farms more resilient on all fronts, including by improving the local microclimate by reducing local temperatures; increasing precipitation; increasing water availability; reducing the impact of extreme weather events on crops, livestock, and other products; reducing soil erosion; improving productivity; and providing additional socioeconomic benefits by increasing the number of products farmers can produce for subsistence or to sell.

How Plant-Based Diets Influence the Market

Beyond Meat and other plant-based burgers represent rapid change in the fast food industry. Fast food chains offer everything from Impossible Whoppers to McPlants as plant-based products increase in popularity. Grocery stores are also constantly looking for more plant-based products to offer shoppers due to high demand.

Its not just vegetarians and vegans trying plant-based meat substitutes, either. Meat-eaters are, too. Even if youre not fully sold on going vegan, you can opt for Meatless Mondays to simply cut back on animal products to support the environment and improve your health.

Some consumers are also choosing plant-based foods as these products begin to rival the taste and cost of meat. A survey by Piplsay surveyed 30,700 people and found that 54% of fast food customers whod heard about plant-based meat substitutes had eaten them, and 72% of those respondents were meat eaters.

Dietary Guidelines for Vegetarians and Vegans for Long-Term Health

Even as the plant-based diet skyrockets, there are inevitable, long-term challenge to balancing the nutrients you need when remaining on a vegetarian or vegan diet. Concerns include deficiencies in vitamin B12, protein, and iron, nutrients people have long relied on animal-based products to supply. B12 is a necessary supplement to vegan and vegetarian diets because very low B12 intake can cause anemia and damage the nervous system. B12 is also critical for maintaining cardiovascular and prenatal health.

While these nutrients are important to human health, it is not necessary to obtain these nutrients from animals. For instance, microorganisms provide vitamin B12, whether its in supplements or fortified foods. The only reliable vegan sources of B12 are foods fortified with B12 (including some nut, soy, hemp, oat milk, and soy products, and breakfast cereals) and B12 supplements.

To maintain a long-term vegan or vegetarian diet, there are a few things to keep in mind.

Supplementation Is Key for Energy and Longevity

As we have discussed, soil degradation is a problem, and many of the fruits and veggies of decades past carried more nutritional value than they do now. It would serve you well to take a multivitamin that includes a comprehensive array of vitamins, including vitamin D, B12or, better yet, a B complex vitaminmagnesium, iodine, and more.

As well as taking the correct amount of vitamins, especially B12, vegans and vegetarians need to follow these tips from the Mayo Clinic:

Consider an appointment with a registered dietician.

It can be difficult to transition from a meat-based to a vegetarian or vegan diet. Talk to a registered dietician if you have questions about nutrition or health.

Eat foods high in protein.

Eggs and dairy products such as yogurt and cottage cheese are fantastic vegetarian protein sources. Plant-based proteins can be found in legumes (beans, lentils, peas), seeds, and nuts. Discover meatless meals packed with protein. You should talk to your doctor about which protein sources are best for you if you have health conditions such as breast cancer or kidney disease.

Limit your carbohydrate intake.

It is possible to gain weight, experience blood sugar swings, and suffer from other health problems if you consume too many refined carbs. Make your meals healthier by choosing whole grains such as quinoa, brown rice, and oatmeal.

Get the calcium you need.

A persons calcium requirement is determined by age, gender, and genetics, especially in conditions like osteoporosis. Calcium is abundant in dairy products. Calcium can be found in veggies such as broccoli, kale, or chard if youre vegan. Calcium supplements containing vitamin D can also help you absorb calcium.

Choose foods fortified with vitamin D.

Vegans can choose foods fortified with vitamin D, including orange juice, cereal, and plant-based milks. Additionally, you can get vitamin D by safely exposing yourself to the sun.

Avoid foods high in sodium, sugar, and fat.

Plant-based meat substitutes can contain a lot of salt and be highly processed. Make sure you read the nutrition labels and look at the sodium, saturated fat, and added-sugar content. Its good for people with high blood pressure to keep sodium intake under 2,300 mg/day. Added sugar should not be consumed at more than nine teaspoons (36 g) per day for men and six teaspoons (25 g) per day for women, according to the American Heart Association. AHA recommends you eat only 5% saturated fat a day.

If you follow these tips over the course of your lifetime, then you will be able to maintain a healthy vegetarian or vegan diet. Youll be doing your body and the planet a favor.

About the Author

Robert Jennison has over 10 years of experience in the health and wellness space and is the founder of ActiveCare Nutrition. His involvement includes everything from product development and branding to digital strategy and quality assurance. ActiveCare Nutrition is an all-in-one, multifunctional supplement brand focusing on balanced health and nutrition, organically sourced ingredients, and functionality.

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Vegan diet: How to get the nutrients you need - Nutritional Outlook

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Apr 26th, 2023 | Filed under Diet Safely
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