Category Archives: Diet And Food

You will often hear that adding more fruit to your diet can do wonders for your health and with good reason. Fruits are both low in calories and highly nutritious. But not all fruits are created equal. These six fruits are some of the healthiest choices you can make.

You have probably heard about the many health benefits of blueberries. They have one of the highest antioxidant levels of any fruit, making them a fantastic choice as part of any diet. Research suggests that a single serving a day can help in many areas, ranging from cardiovascular disease to diabetes and even Alzheimers.

Similar to the closely related blueberry, cranberries have a rich nutritional profile. As well as the benefits to cardiovascular and brain health, they contain compounds that help prevent bacteria growth in the bladder and urinary tract. Just a small handful a day can help ward away urinary tract infections, so cranberries are an excellent addition to any diet.

Olives unfairly have a bad rap due to their fat content. However, they also have many health benefits. The crucial component is oleic acid, which helps prevent heart disease, certain forms of cancer, and osteoporosis. The key is moderation. Too many, and you will quickly start piling on the pounds.

If you enjoy tropical fruit, make pineapples your go-to choice. Rich in vitamin C and manganese, pineapples are also among the few fruits containing anti-inflammatory bromelain. This compound may help prevent certain cancers from forming and slow the growth of tumors that are already present.

Not only are apples incredibly popular, but they are also wonderfully nutritious. They are rich in fiber and contain many nutrients, including vitamins C and K, potassium, and various B vitamins. Along with benefits relating to cardiovascular disease, type 2 diabetes, and cancer, the pectin in apples can aid digestion.

If you are a fan of citrus fruits, grapefruit is about as good as it can get. Studies show that regular servings can help weight loss and reduce insulin resistance. Not only this, but many sources indicate that grapefruit can lower cholesterol and help prevent kidney stones. The only downside is that they can interfere with some medications, so make sure you check before tucking in.

The bottom line is that any fruit will help your diet. Variety is best, and choosing different fruits will give you the most nutritional benefit. However, if you can make some of the six items above part of your regular diet, your body will only thank you for it.

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Get Your Diet on Track With These 6 Super-Healthy Fruits - SciTechDaily

In 2015, a poster for weight-loss products with a model in her bikini and the caption: Are you beach body ready? was voted the worst advert of the year. You might remember it, that poster, that summer, when we were gently radicalised on our daily commute. The company denied it was body shaming, saying instead its intention was to make the nation healthier and fitter. You can see how the confusion arose there was a lot of it about.

2015 was also the year that a survey of adolescents revealed 60% of them exercised to lose weight (compared to 7% in 1986) and another of 10-year-old girls found 80% had been on a diet. An odd time. A moment. This was a time when burgers were dirty, of course, and the concept of cheat days had gone mainstream, and body-positive influencers were dancing in knickers all over Instagram. A moment maybe, when adults were starting to react, en masse, to decades of body shame and a diet culture that told us it was virtuous to stay thin. Were saying they refused to conform to the idea that our body weight had moral or ethical implications. But we forgot to tell the children.

Last week, it was reported there was an alarming rise in children trying to lose weight, with one in four on a diet. Diet is an old-fashioned word today, often couched in the velvet terms of wellness and health, but, even so, data analysed from 34,235 children found that, compared to 1997, in 2015 there had been a significant increase in weight-loss attempts. The University of Oxfords researcher added there was also an increasing proportion of children with a healthyweight trying to lose weight. This suggests greater attention is needed to target weight-control messages appropriately. Like I said, it is confusing; even more so for kids.

Will this glass of milk make me fat? a friends seven-year-old asked them yesterday over lunch at school her classmate had told her that dairy was bad. Another girl had weighed in to explain why bread was worse. My daughter stumbles over words shes been taught can be offensive, like fat, but knows, too, theres a problem with obesity in children, which is why they dont have sweets at school. Just before Covid hit, Weight Watchers (now called WW) released a free mobile app for kids to track their diets, a launch criticised for promoting disordered eating in children and for sending the message (one theyre not alone in promoting) that acceptance will only come once theyve changed their bodies.

Its no wonder these subjects bewilder kids: theyre emotive, theyre complicated, and more often than not theyre fuelled by stigma rather than science. Definitions of obesity are based on the flawed metric of BMI (never intended to be used to measure individuals bodies), but numerous studies have shown a higher BMI doesnt necessarily mean youre less healthy. And it can shift: in the US in the late 1990s the BMI threshold was changed, meaning around 29 million Americans woke up to find themselves suddenly overweight.

2015 was also an odd year for my body personally, as (having recently been pregnant, and received congratulations from health workers on putting on so little weight) I was praised by strangers for snapping back to a pre-pregnancy body. Of course, I was lonely and depressed and thin because of the relentless breastfeeding. But I became horribly aware of the guilt and pride that comes with such scrutiny, and then, fascinated by the effects body image can have on pregnant women, and how problems can be unconsciously transmitted to their children. It was a stark realisation, of the link between how an adult treats their body and how a child learns to feel about their own.

Todays children are wading through badly mixed messages about food and bodies, living with parents who are struggling to afford basic dinners, or whove been dieting since their teens, or cutting out wheat, or dairy, or sugar at a magazines suggestion, or fasting for two days a week to lose weight, or saying all bodies are beautiful in the morning then standing by a mirror noisily hating their own by evening. And so its no surprise that, like their panicking parents, many are dieting, attempting to gain some control.

But kids dont need to diet. Like adults, most children who diet end up at a higher weight, and develop disordered eating patterns which are incredibly hard to unlearn. But the fact that so many feel they need to should be a huge wake-up call for us, the adults who taught them it was normal, through the long sighs at our bellies, and the hundred, Oh I shouldnts when the cake came round. Can we really say the rise in dieting kids is alarming, when we have been silently telling them this quest for a smaller body is worthy and compulsory, something that makes us more human? By failing to make peace with our bodies, were passing the war on to our children.

Email Eva at e.wiseman@observer.co.uk or follow her on Twitter @EvaWiseman

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Why children going on diets leaves a bitter taste - The Guardian

Every month there seems to be a new diet doing the rounds online. One of the latest is the Nordic diet, which some claim could be better for your health than the Mediterranean diet. And research is starting to suggest it could at least have some similar benefits.

The Nordic diet is based on the traditional foods available in Nordic countries. The core foods it comprises are whole grains (particularly rye, barley and oats), fruits (especially berries), root vegetables (such as beets, carrots and turnips), fatty fish (including salmon, tuna and mackerel), legumes and low-fat dairy.

But unlike the Mediterranean diet which has a long heritage and the health benefits of which have been consistently observed in population studies and investigations, the Nordic diet was actually developed by a committee of nutrition and food experts, alongside chefs, food historians and environmentalists. The motivation for creating it was to improve dietary guidelines in Nordic countries in a sustainable way, while also seeking to create a local identity linked to food and culture.

Still, the Nordic Diet shares a number of similarities with the Mediterranean Diet, in that it consists of more wholefoods and less or no highly processed foods. It also encourages eating more plant foods and less meat.

Perhaps the key feature of the Nordic diet is that it encourages people to include a diverse range of locally available foods like mosses, seeds, vegetables, and herbs (including those growing wild). This is why berries such as lingonberries are a core element of the Nordic diet, while citrus and tropical fruits arent.

Although the bulk of both the Nordic diet and Mediterranean diet are made up of plants, the type of plants are very different. For example, people following the Nordic diet will be encouraged to eat foods like seaweeds and kelp (which are rich in nutrients such as iodine, omega-3 fatty acids and even vitamin D), as well as other locally available vegetables and fruits. For the Mediterranean diet, people would include leafy vegetables such as spinach, as well as onions, courgettes, tomatoes, and peppers, which are all local to the region.

The Nordic diet is still relatively new, being first published in 2010. This means its probably too early to tell if it reduces the risk of chronic diseases.

The Mediterranean diet, on the other hand, has been studied by researchers since the 1950s and 60s meaning we have a much better understanding of its links to lower risk of heart disease, type 2 diabetes and some cancers.

But some studies which have looked retrospectively at peoples eating habits have found that people who ate diets similar to what is now known as the Nordic diet tended to be healthier. These studies found that Nordic eating patterns were associated with a lower risk of heart disease and type 2 diabetes in people from Nordic countries. However, the relationship between lower risk of disease and Nordic diets is less strong in people from other countries. The reason for this currently is unclear.

The difficulty with these population studies is that they looked at a dietary pattern that technically did not exist as it had not been defined until after they took part in these studies. This means that the participants may not have followed the Nordic diet deliberately making it hard to truly know if the health benefits they say were due to the Nordic diet itself.

However, a recent (but small) review looking at studies on the Nordic diet found that it can lower some risk factors for disease including body weight and LDL cholesterol (often termed the bad cholesterol). But no significant improvements were seen in blood pressure or total cholesterol.

At the moment, its probably too early to say whether following the Nordic diet has long-term benefits for health and whether its more beneficial for our health than the Mediterranean diet. But based on the research out there, it does appear the Nordic diet is promising for health.

Research also shows that some of the main staples of the Nordic diet (including wholegrains and oily fish) are on their own linked to better health including reducing risk of heart disease. This suggests that combining these foods together when following the Nordic diet could lead to similar health benefits.

The Nordic diet is not just about health. It was also developed to help the planet by using local and sustainable foods to make a healthier diet.

At the moment, some of the main barriers preventing people from adopting the Nordic diet are taste preferences and cost. But if these barriers are overcome, the Nordic diet could very well be a more more sustainable way of eating for those in Nordic countries as might a locally derived diet for others.

While its perhaps too early to say if the Nordic diet is healthier than other well-known diets out there such as the Mediterranean diet it might help inspire us to look at how we can adapt diets to focus more on consuming whole foods available and grown locally.

However, eating more of the foods common to both Mediterranean and Nordic diets such as vegetables, seeds, legumes, wholegrains and fish alongside consuming less red and processed meat, is likely to be the basis of a healthy diet. This, alongside eating a variety of foods and trying to be primarily plant-based is more important for health than following a particular named diet.

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The Nordic diet: fans claim it rivals its Mediterranean counterpart for health benefits here's what we know - The Conversation Indonesia

CHARLOTTESVILLE, Va. (Ivanhoe Newswire)

Nearly one million Americans are living with multiple sclerosis, a potentially disabling disease of the brain and spinal cord.

Therapy and medications can slow the progression, but now, researchers say a popular eating plan is relieving some symptoms in patients with the relapsing form of MS, the most common form of the condition.

Meals that are high in healthy fats like avocados, olive oil, and salmon and extremely low in carbohydrates the ketogenic diet is popular with those trying to drop weight quickly.

This diet, in a way, tricks the body into thinking its fasting, and in fact, its not, and most people are quite full on this diet, said Dr. J. Nicholas Brenton, a neurologist at the University of Virginia Health System.

On a keto diet, the body relies on fat for energy instead of stored sugar from carbs.

Since dietary intake is known to improve the bodys immune system, Brenton and his colleagues wanted to know if the keto diet could help MS patients.

He said for some, it took some getting used to.

Putting oil on things, and lots of eggs and creams and things like that was very counterintuitive, Brenton said.

Eighty-three percent of the participants adhered to the keto diet for six months and found they had lower levels of depression and fatigue.

They also had improved physical endurance and reduction in other symptoms like painful sensations, tingling sensations in their hands or feet, Brenton said, adding that there were also improvements in their bowel and bladder function.

Brenton said the study shows the diet was safe and effective short-term.

Brenton said more research is needed to determine the impacts of the keto diet long-term.

While healthy fats are important for someones health, too much saturated fat can increase cholesterol.

He adds that the keto diet used in the study most closely resembled a modified Atkins diet limiting carbohydrates to under 20 grams a day the amount in one slice of thin wheat bread.

Brenton said people with MS should consult with their doctor and nutritionist before making any dietary changes.

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Researchers studying whether keto diet could help with MS symptoms - Wink News

New Delhi: Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 percent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fiber and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

What are the Benefits of Reducing your Sugar Intake?

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fiber content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Dont shop when hungry or tired

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fiber and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

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Everything you need to know about Low Sugar Diet - Kalinga TV

By Hebrew SeniorLife Hinda and Arthur Marcus Institute for Aging ResearchJuly 27, 2022

The study found that frailty risk can be decreased by a Mediterranean diet.

Recent research indicated that eating a Mediterranean-style diet may reduce frailty. The study was published in The American Journal of Clinical Nutrition. Frailty, which affects 10-15% of older adults, is defined as a recognizable state of heightened vulnerability brought on by a loss in function across numerous physiological systems.

Despite the fact that the overall benefits of a Mediterranean-style diet are widely established, it was unclear how it would help older Americans who dont often eat this way reduce their frailty.

According to the study, eating a Mediterranean-style diet may help avoid the onset of frailty as people age. The research included 2,384 non-frail individuals from the Framingham Offspring Study with a Mediterranean-style dietary pattern score and antioxidant intakes (vitamin C, E, and total carotenoids) assessed using a food frequency questionnaire along with frailty evaluations that were carried out over a period of around 11 years.

Stronger adherence to a Mediterranean-style diet lowered the risks of frailty by 3% for every unit higher score on the Mediterranean Style Dietary Pattern Score (which scores diets from 0 to 10).

The research also looked at whether a particular kind of antioxidant (carotenoids, vitamins E and C) prevalent in a Mediterranean diet is linked to frailty. The Framingham Heart Study found that a higher intake of carotenoids, an antioxidant typically found in brightly colored fruits and vegetables, was most strongly associated with a decreased risk of developing frailty in middle-aged and older men and women. According to the study, each 10-mg increase in total carotenoid intake decreased the risk of frailty by 16 percent. Vitamins E and C have no significant relationship in preventing frailty.

Courtney L Millar, Ph.D., Post-Doctoral Fellow, Marcus Institute of Aging Research, Hebrew SeniorLife, and Harvard Medical School, is the lead author. People may be able to prevent frailty by following the principles of the Mediterranean-style diet, Dr. Millar said.

The Mediterranean-style diet encourages the consumption of fruits and vegetables.

Increasing the intake of brightly colored fruits and vegetables that are rich in carotenoids as well as other bioactive compounds may ultimately affect the health of older adults, said Dr. Shivani Sahni, the senior author.

Reference: Adherence to the Mediterranean-style diet and high intake of total carotenoids reduces the odds of frailty over 11 years in older adults: Results from the Framingham Offspring Study by Courtney L Millar, Elise Costa, Paul F Jacques, Alyssa B Dufour, Douglas P Kiel, Marian T Hannan and Shivani Sahni, 12 May 2022, The American Journal of Clinical Nutrition.DOI: 10.1093/ajcn/nqac130

The Framingham Heart Study, Boston University, and Tufts University collaborated on this observational study. This study was funded by the National Institute on Agings support of the Boston Claude D. Pepper Center OAIC and the Peter and Barbara Sidel Fund.

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Harvard Doctors Discover That This Type of Diet Can Dramatically Reduce Your Risk of Frailty - SciTechDaily

A recent study has linked high-fat diets and increased risk of pancreatic cancer.

According to a new study, substances that are said to boost athletic performance can also activate a receptor that speeds up the development of pancreatic cancer in mice.

The progression of precancerous pancreatic lesions into pancreatic cancer is fueled by a cell nuclear receptor that is activated by high-fat diets and synthetic compounds found in unregulated sports performance enhancers, according to research from the University of Michigan Rogel Cancer Center.

Strategies to prevent and treat pancreatic ductal adenocarcinoma, a particularly fatal type of cancer with an increasing incidence, are urgently required. About 55 to 80 percent of individuals over 40 are thought to have these low-grade pre-cancerous silent pancreatic lesions, which are the primary cause of the majority of occurrences of pancreatic cancer.

Pre-cancerous pancreatic lesions in mice that are similar to those found in people contained greater levels of the transcriptional receptor peroxisome proliferator-activated receptor-delta (PPAR), according to research conducted by Imad Shureiqi, M.D. The research was published in the journal Nature Communications.

Microscopic pictures of pancreatic tissue in mice. The image on left shows tissue with precancerous lesions fed on a standard diet; the right shows the same tissue fed with a standard diet plus synthetic PPAR added. Credit: Imad Shureiqi

PPAR controls the expression of several important genes that affect biological processes including lipid metabolism and the development of cancer. Pancreatic cancer develops from precancerous lesions much more quickly when PPAR is activated. Prior to shifting his research to the cancer center in 2020, Shureiqi worked at the University of Texas MD Anderson Cancer Center where he completed the majority of this study, specifically in collaboration with Xiangsheng Zuo, M.D., Ph.D.

We became interested in studying the effects of PPAR on pancreatic carcinogenesis because our prior observations showed that PPAR strongly promoted other gastrointestinal cancers. But theres very limited information about PPARs role in pancreatic cancers development, said Shureiqi.

Activation of PPAR correlates with excessive exposure to certain ligands, both natural and synthetic. Some ligands naturally occur in high-fat diets, which have been associated with increased risk for pancreatic cancer in humans and animal models. High-fat diets are enriched with fatty acids that are natural ligands of PPAR.

Other synthetic forms of PPAR ligands, like Cardarine (GW501516), are found in exercise supplements, aimed to boost physical performance and endurance. GW501516 was originally designed by pharmaceutical companies to encourage the body to use more fat and treat noncancerous conditions like obesity and hyperlipemia.

The pharmaceutical development of GW501516 and other similar potent PPAR agonists for medical use has long been discontinued given their potential procancerous side effects. Though studies on how PPAR affects colorectal cancer date back to 1999, and pharmaceutical companies have halted synthetic PPAR ligand development, unregulated internet outlets still sell substances like Cardarine. Ads are largely marketed to young people, claiming it will help them build muscle endurance and burn fat.

Shureiqi explains that, initially, researchers found that these synthetic ligands reduced fatigue in mice. This news made its way to major media outlets, who nicknamed it exercise in a pill. Unfortunately, what the media didnt address was the dark side of PPAR. Like muscle cells, synthetic PPAR ligands also help cancer cells get more energy from fats as a fuel source, he said.

Its shocking to me, Shureiqi continued. Animal models repeatedly show the strong relationship between PPAR and cancer promotion in the case of colorectal cancer and stomach cancer. Now were gaining more information about how it affects pancreatic cancer.

Critical factors that promote the progression of silent pancreatic precancerous lesions to pancreatic cancer remain poorly defined, especially those that are easy to target. While most of these pre-cancerous lesions dont develop into cancer, understanding how they progress is still crucial to finding interventions to address the rising rate of pancreatic cancer. Findings from this study indicate that people who have silent precancerous lesions, even those that are low grade, could increase their risk of developing pancreatic cancer by consuming PPAR natural activators, like in high-fat diets, or synthetic ones, like Cardarine.

Future development of effective agents to block PPAR activation could be a new approach to prevent the progression of precancerous lesions into pancreatic cancer. Limiting exposure to high-fat diets could also be considered for those with a high prevalence of pre-cancerous pancreatic lesions. But for now, the prevalent sales and use of those athletic boosting synthetic PPAR activating substances cause the most pressing concern.

This new information should alert individuals to the potential serious health risks from using synthetic PPAR agonists, Shureiqi said. Were trying to spread the message that using those substances is not a good idea. It might enhance muscle endurance, but it also enhances cancers ability to use energy and grow.

Reference: Rapid acceleration of KRAS-mutant pancreatic carcinogenesis via remodeling of tumor immune microenvironment by PPAR by Yi Liu, Yasunori Deguchi, Daoyan Wei, Fuyao Liu, Micheline J. Moussalli, Eriko Deguchi, Donghui Li, Huamin Wang, Lovie Ann Valentin, Jennifer K. Colby, Jing Wang, Xiaofeng Zheng, Haoqiang Ying, Mihai Gagea, Baoan Ji, Jiaqi Shi, James C. Yao, Xiangsheng Zuo, and Imad Shureiqi, 13 May 2022, Nature Communications.DOI: 10.1038/s41467-022-30392-7

The study was funded by the NIH/National Cancer Institute, the Cancer Prevention and Research Institute of Texas, the DDC seed fund, the Cancer Center Support, and the CPRIT Core Facility Support.

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Science Reveals That This Type of Diet Can Increase Your Risk of Pancreatic Cancer - SciTechDaily

Mike Over| Guest columnist

Why going vegan may be worse for your body

Vegan diets are often praised for their health benefits, but science says there are also many potential drawbacks.

Buzz60

How many times have you heard the phrase carbs make you fat?

Our country has an obesity problem, but Im here to tell you that its not carbohydrates.

Give them some respect.

You see, carbs dont just give energy to the muscles. They also increase several factors that facilitate protein synthesis (muscle-building) like mTOR, IGF-1 and insulin while decreasing cortisol, which is catabolic and slows down muscle growth. Carbs also increase the amount of protein that can be used to build muscle rather than energy.

Additionally, when you train there is a significant need to rely on mobilized stored energy for fuel. When you use this energy you will have cortisol spikes because its role is to mobilize stored energy. The same applies when you are trying to use stored glycogen.

However, when you are in a caloric deficit and low on carbs, you run yourself into trouble quickly. While you might feel like you are on top of the mountain initially, you will eventually fall.

You know how at the beginning of a race or big presentation you start sweating without even starting?

This is because of what we call adrenaline. It is released along with cortisol and makes you feel like you can fight King Kong and conquer the world, BUT what makes this a slippery slope is chronically elevating it because constant adrenaline elevation desensitizes/down-regulates the beta-adrenergic receptors. You then will stop responding to your own adrenaline.

The simple fact is that higher carbs normally lead to lower adrenaline levels, which calms you down. The more anxious someone is, the less adrenaline he wants. Anxiety is the brain going too fast for you, and adrenaline is the main neurotransmitter that amps up the brain.

For these people a low-carb diet is a bad idea. They need higher carbs. Its not just about calories in versus calories out.

Yes, carbs increase insulin which inhibits fat oxidation but its not an exact reason why people gain weight on them.

Most people choose poor choices of carbs like cookies and pizza. Hate to break it to you but all these carb-loaded foods you are cutting out to slim down also have FAT! So when people go around saying they dropped 15lbs cutting out carbs.well, you just cut out more processed carbs that have carbs and fat.

Gaining or losing weight depends on the amount of fat that goes into adipose tissue vs how much that goes out of the tissue and is oxidized or burned.

Think of it this way: If fat storage is greater than fat burning, you are gaining body fat.

If fat storage is less than fat burning, you are losing body fat.

What sparks this? Calorie deficit and energy balance! Too many of us get suckered into thinking lower carb intake is the only way to lose weight, but its entirely false. It comes down to a caloric deficit, and if you have trouble getting into a deficit, you either are having a hard time tracking your food or you have been chronically dieting for years and have deeper issues affecting hormonal health.

A great way to think about it is when seeing these two scenarios:

So ultimately the fat burning and storage all comes down to ENERGY balance!

For someone on a low fat-high carb diet, it's like betting $100 on a race and getting $75 back in winnings.

Then the high fat-low carb person bet $1000 and won back $975.

Net balance is the same!

So the biggest thing you can do is stop stressing over insulin and carbs. Carbs are not the reason America is obese.

Eating MORE than you burn is.

Now, with that being said, can lower carb / higher carb be better for certain individualsabsolutely.

Thats why hiring a coach to course correct and be an asset to deciding if you should be following a certain plan or not. Many factors fall into place when dealing with these scenarios and its better to know than guess.

With Revive, the clients history and goals as well as hormone health are all involved before making dietary decisions.

So dont be too quick to Google the diet you want to follow and start tomorrow.

Its much more complicated than that, but if you want to Google anythingstart with some carb recipes because you can finally breathe and eat a darn piece of bread.

If you want more information about Revive and how I work, click here to schedule a free discovery call or head to my free Facebook group at http://www.mikeover.group.

Mike Over owns Over-Achieve Fitness in Chambersburg. Follow him on Instagram @mjo_oaf.

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Mike Over: On a diet? Carbs and fat are not exclusive of each other - Public Opinion

Nutritionist Lovneet Batra has shared why fibre is beneficial if you are managing diabetes

Soluble fibres such as oats can help prevent spikes in blood sugar level

Diabetes is a health condition that affects how the body turns food into energy. The body cannot make enough insulin or use the insulin effectively. This can lead to a range of other health issues impacting the heart, kidneys, and other major organs. In addition to medication, it is also important for those battling diabetes to manage their diet. On the subject, nutritionist Lovneet Batra says, If you have diabetes or prediabetes, fibre is your friend since soluble fibre reduces blood glucose spikes and can help slow down the absorption of sugar.

In the Instagram post, Batra also shares a list of healthy foods that are high in soluble fibre. The nutritionist added that steel-cut oats, barley, apple, chickpeas, and sabja seeds are good sources of fibre that are good additions to your diet.

Explaining the benefits of steel-cut oats, Batra says, Oats contain both insoluble and soluble fibre, but the soluble one is particularly beneficial. As our bodies can't break down soluble fibre, it takes up space in your belly without getting absorbed by your blood, leaving you fuller without causing a spike in your sugar levels. She says it acts as a prebiotic helpful for gut bacteria.

Barley, meanwhile, helps in decreasing inflammation and stabilising blood sugar levels. The nutritionist adds, Barley's 6 grams of fibre is mostly soluble fibre that has been linked to lowered cholesterol, decreased blood sugars and increased satiety."

Chickpeas too are high in dietary fibre, especially a soluble fibre called raffinose. Raffinose is associated with reduced blood sugar levels. Apples, meanwhile, are a good source of the soluble fibre pectin. Pectin allows for the slow absorption of sugar and prevents blood sugar spikes, Lovneet Batra says.

Among seeds, sabja seeds have high-fibre content that helps slow down the metabolism and controls the conversion of carbs into glucose, and is especially effective for type 2 diabetes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Diabetic Diet: Here Is Why Fiber Must Be A Part Of Your Meals - NDTV Doctor

Brian Johnson, also known as Liver King, is one of the most popular fitness and lifestyle celebrities on social media. Johnson preaches eating raw meat, sleeping on wooden planks, and taking ice cold showers every day.

Although Liver Kings principles might sound ludicrous, the bearded muscle man has managed to amass 1.6 million followers on Instagram, 126K subscribers on YouTube, and over three million followers on TikTok, sharing bits and pieces of his lifestyle on the social media platforms.

Johnson made his social media debut on Aug. 18, 2021. He beat some of the most popular supermodels in reaching the landmark of one million followers.

Liver King is usually seen without a shirt as it could come in the way of him showing off how eating bull testicles can turn you into an alpha human.

Many Primals have asked why the name Liver King and the answer is simple, because Liver is King. Our early ancestors always favored the liver first many modern-day hunter/gatherer tribes still do along with lions, great whites, and other wild alpha organisms. The liver is a nutritional powerhouse full of peptides, growth factors, and natural vitamins in their most bioavailable forms.

Per the social media celebrity, returning to the ancestral way of living can bring the mojo back to your life. However, he acknowledges that most of us dont want to move into the woods or hunt our food, so he has come up with principles that he believes can improve our health and lifestyle.

By living ancestrally, we overcome obstacles between ourselves and true health and happiness.

Liver King preaches nine ancestral tenets that include:

Furthermore,the paleolithic lifestyleproponent advises logging in 10,000 steps every day. Per Johnson, the human body evolved for scouting, hunting, and gathering, and walking 10,000 steps every day is the bare minimum everyone needs to do for optimal health.

Every step you take is a step closer towards re-discovering your primal self and paving the path towards better living.

Although Liver King preaches some attention-grabbing tenets, it isnt his principles that made him an overnight celebrity.

Health and fitness enthusiasts flock to his social media profiles mainly because of his jacked and diced physique andhis claims that he has never used steroids.

While Johnson fans, orprimalsas he likes to call them, defend his lifelong natty status, the Liver King has managed to irk several social media and fitness icons.Joe Rogan, in one of his podcasts, said about Johnson, He has got an ass filled with steroids, is what that guys got.

Furthermore, Johnson has turned his newfound fame into business success. His supplement brands,The FittestandAncestral Nutritionhavereportedly become multi-million dollar businessesin a short period.

Check Out:Joe Rogan Fed Up with Liver Kings Claim of Being Natural: Just Shut the Fu** Up, That Guy is On Steroids

Brian Johnson wasnt always the burly bearded man we now see on social media. Before debuting on social media as Liver King, the Texan worked as an executive in a pharmaceutical company.

Interestingly, Liver King barely recognizes his real name anymore because, as he puts it, the Liver King ripped open a cage and ate Brian Johnson.

Per the supplement brand owner, he was sad and weak growing up as his father had passed away while he was still young and before he could get to know him. To add to his pain, he was bullied in high school.

Johnson revealed that his life began to change for the better after he started working out in one of his moms boyfriends home gyms. It wasnt long before his peers started noticing his gains, and lo and behold, one of them compared him toMark Wahlbergfrom his Calvin Klein underwear modeling days, which as per the Liver King, probably changed his life forever. There was no turning back for Johnson after this.

Meanwhile, Johnson got a degree in biochemistry and enrolled in a medical school but dropped out before orientation. The Liver King later went to work for a pharmaceutical company and made a nice living doing so.

Per the successful businessman, his kids, also known as theSavage Liver Boys, were the reason behind the familys initiation into the ancestral lifestyle.

When they were young, Rad and Stryker frequented the hospital due to allergies and illnesses. Desperate to find a way to fix his childrens health, Johnson read Sally Fallons bookNourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and Diet Dictocratsand decided to implement some of its findings. The rest, as they say, is history.

We cut out all the processed foods, we cut out all the liquid calories, the seed oils. We just went to whole foods, chiefly liver and bone marrow. Anything that made sense like,Yeah its ancestral,

According to Liver King, the new diet worked its magic in a couple of days, and the rings around his kids eyes disappeared. They had this new vibrancy, this new energy, this new electricity. You didnt know they were capable of living like this, with such joy and laughter, he concluded.

Shortly after meeting his wife, the Mr. and Mrs. opened a successful dental practice together. They then moved on to selling nutritional supplements that support the ancestral lifestyle to which they had become devoted.

After Liver King saw the benefits of practicing the nine ancestral tenets firsthand, he realized he needed to share it.

What kind of piece of shit would I be if I dont model, teach, and preach this to the world?

The Texas native hired a social media consulting firm to document his life and workouts and started sharing them online.

The modern-day barbaric abides by the following dieting principles:

The ancestral diet favors nutrient-dense whole foods over processed foods. Liver Kings paleo-style diet is limited to animal foods as he believes it is more effective at helping build strength, power, and earth-conquering dominance.

It is no secret Johnson is a fan of organ meat and advises his tribe to incorporate them into their daily diet.

Proteinis the building block of muscle. Plus, it helps lose fat and keeps you satiated for longer. If your goal is to build muscle mass, your goal should be toconsume one gram of protein per pound of ideal body weight. [1]

A high-fat and low-carbohydrate diet can help optimize hormone production, reduce blood sugar issues, improve sleep and immune function, aid in anti-aging with improved cellular regeneration, reduce blood pressure, and stabilize neurological functioning in the brain. [2]

Folks pursuing the ancestral lifestyle require more carbs than people on a vanilla diet.Carbs support growth, tissue repair, and fast action energy. Seek clean and fast-burning carbs (fruit, honey, potatoes) for recovery and slow-burning carbs for sustained energy

Johnson recommends the following macro-split:40% protein, 35% fat, and 25% carbs.

Im not a hospital, Im not a doctor, and this is not medical advice. I do, however, have a degree in biochemistry, claims Liver King on his website.

Although Johnson is as jacked as a pro bodybuilder, he doesnt eat like one. The Texas native eats three meals a day. His meals are big and nutrient-dense, unlike bodybuilders who like to eat small meals at regular intervals throughout the day.

Liver Kings breakfast comes with a note after youve earned it through sufficient struggle.

Note:If Johnson feels full, he mixes the shake with milk instead of the Mountain Valley Spring water.

Johnsons message for the second meal? After strenuous exercise. Dominate.

Liver King steps away from his early caveman habits for six days a week at dinnertime and cooks his food before eating. However, he prefers his dinner raw on Thursday.

Note:Johnson allows himself sweet potatoes topped with maple syrup and crunchy sea salt, but only if he has earned it.

Must Read:Is Bone Marrow Good for Bodybuilding?

Likethe other Johnson popular for his badass physique, Brian leaves no stones unturned during his workouts.

Brian Johnsons training regimen is an adaptation of theWestside Barbell Conjugate methodbecause he believes its the most badass methodology in strength.

Johnson trains every day, sometimes twice a day. Even on a rest day, the primal is always moving. This is what his training regimen looks like:

Morning:

Evening:

Metabolic conditioning, focusing on muscle hypertrophy. Think:

Morning:

Evening:

It includes several miles of walking in the sun, followed by some sprint variations on the assault bike, rower, or ski erg. The combination simulates a successful hunt. Johnson breaks his 24-hour fast after this training routine, obviously after he feels like he has earned it.

Morning:

Evening:

Metabolic conditioning, focusing on hypertrophy.

Morning:

Evening:

Metabolic conditioning, emphasis on hypertrophy.

Saturday is Liver Kings favorite workout of all.The Super Barbarian, featuring numerous strongman movements and finishing with core.

Note: The Barbarian is a trademark Liver King exercise that involves holding a 70-pound kettlebell in each hand, strapping 20-pound ankle weights on each leg, carrying 70 pounds in a backpack, and dragging 120 pounds on a sled behind you for one mile.

Liver King plans on taking theBarbarianglobal, dragging his sled across international landmarks like the Great Wall of China and the Taj Mahal. These would be incredible things to do to connect with people, he said.

More slow miles in the sun, and some non-negotiable Tabata push-ups. Then, Liver King calls it a week.

Liver King and his tribe prioritize meeting their daily micro and macronutrient goals through a nose-to-tail diet and only rely on supplements to fill in the gaps. Here are the supplements Johnson uses:

Are Liver Kings ancestral lifestyle claims genuine or is he the biggest brofessor of our generation? You be the judge. However, there is no denying that Brian Johnson is one of the most dedicated and passionate individuals in the health and fitness space.

Liver King is specific about his diet and lays out everything you need to know about following an ancestral diet, from what to how much you should be eating.

Finally, if you were to take one thing away from this article, let it be this:

I always say youre either growing or youre dying. Liver King

Excerpt from:
Liver King Diet and Workout Program Fitness Volt - Fitness Volt