Probiotics

Learn about the importance of probiotic foods and supplements here

Pregnancy and Baby

Learn how to incorporate GAPS with a new baby here

The GAPS diet was derived from the Specific Carbohydrate Diet (SCD) created by Dr. Sidney Valentine Haas to naturally treat chronic inflammatory conditions in the digestive tract as a result of a damaged gut lining. SCD gained great popularity after a mother, Elaine Gottschall, healed her own child of Ulcerative Colitisand became an advocate for SCD.Elaine Gottschall is also the author of the popular book, Breaking the Vicious Cycle:Intestinal Health Through Diet. Through years of research and clinical experience, Dr. Natasha Campbell-McBride adjusted her protocol to fit the individual healthcare needs of her patients suffering from a variety of intestinal and neurological conditions as a result of an imbalanced bacterial ecosystem within the GI tract. The GAPS Diet focuses on removing foods that are difficult to digest and damaging to gut flora and replacing them with nutrient-dense foodsto give the intestinal lining a chance to heal and seal.

Full GAPS Diet

The Full GAPS Diet is outlined here

GAPSMost CommonFAQs

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Gut and Psychology Syndrome Nutritional Protocol

GAPS Outline

Learn about the overall nutritional and supplemental protocol here

GAPS Detoxification

Removing toxins from the body and environment are important. Learn more here

Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome.

Learn More Here!

GAPS Introduction Diet

Read about Part 1 of the GAPS Protocol here

Legal DisclaimerAnyuse of the letters GAPS in this publication are used solely as an acronym forGut And Psychology Syndrome.

All information published on GAPSdiet.com is intended to support the book Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.The information on this site is provided for general education purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. GAPSdiet.com is not a medical organization and our staff cannot give you medical advice or a diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this site. All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your qualified personal health care provider before making any dietary changes.

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PITTSBURGH (KDKA) Losing weight is always a top New Years resolution. This year, a lot of people are talking about and trying intermittent fasting as an option to lose weight.

Becca Fischer decided to give it a try after her boyfriend committed to fasting at the start of the new year.

For the last few months, Ive taken advantage of all the holiday food and really not paid attention to what I was eating. I felt myself gaining weight and craving sugar and all the bad foods, Fischer told KDKAs Heather Abraham.

Fischer does the 16/8 Fast, which means she fasts for 16 hours and is allowed to eat during eight hours. She goes without a meal or snacking from 8 p.m. to noon the next day.

When I make it to noon, I feel good that I made it there, said Fischer. I feel strong and even though Im hungry, I feel like Ive accomplished something by waiting until noon.

If you do a quick search online, youll find a ton of purported benefits to fasting. Some say it can promote autophagy, which is broken down to mean self-eating, a process which helps the body break down old or damaged cells and has other health benefits.

Registered Dietician at UPMC Magee Alleda Rose says, however, a lot of research still needs to be done on autophagy and fasting.

You would have to be fasting for longer than 18 to 24 hours and theres still not significant research to show that you would produce that type of response from your body, says Rose, adding that there have been animal studies but not enough in humans.

Yes, its still what we consider a trend and not an evidence-based practice, said Rose. Fasting, with the research thats out there is just comparable to following a low-calorie diet.

Even so, Fischer says she is seeing results.

She admits part of the reason why could be because shes more aware of what shes eating and most likely limiting her calories intake.

I love carbs. I love bread, I love pasta. I love all of that stuff. So, I dont want to limit myself from having those things. But just being more conscience during those eight hours of what Im putting in my body, Fischer said, whos already lost a few pounds.

Fischer says she doesnt consider intermittent fasting a diet, but more of a lifestyle change. She also says its not sustainable for her long term, but plans on continuing it until she reaches her goal.

There are several ways to do intermittent fasting.

Heres a link to some of the most popular methods: https://www.eatright.org/health/weight-loss/fad-diets/what-is-intermittent-fasting

More:
Intermittent Fasting A Trendy New Way To Diet, But Researchers Say More Studies Need To Be Done - CBS Pittsburgh

As many Americans cancelled meat from their diets this January in what became known as Veganuary, Joe Rogan went all in, going on the Carnivore Diet.

For a full 30 days, he ate only meat. Grass-fed beef, elk, eggs, repeat.

"When you have no carbohydrates, one of the things that's amazing is that there's no crashing," Rogan said in an interview with Tom Papa. "My energy levels were amazing." Some proponents believe that the Carnivore Diet can reduce certain health issues that plants might aggravate in a small number of people (get insight on the whole debate here).

But about two weeks in, the picture wasn't so rosy. He'd lost weightafter 30 days, he dropped about seven pounds, he saysbut the side effect of having all meat, all the time was what he called on Instagram "explosive uber diarrhea."

Or, well, worse than explosive uber diarrhea. And he clarifies in the Papa interview that "It needs to have a new name. Diarrhea isn't strong enough for what I was experiencing; it's like someone was tapping into, like, an oil well." We'll leave it to you to get many, many more details on that from the video, but suffice it to say that they're there, and you're probably going to want to know them before you attempt this diet, if you dare.

All told, Rogan says he dropped about 12 pounds during the month. (The diarrhea cleared up after about two weeks, he says.)

Here's what a day on the plan looked like:

A typical breakfast: 6 eggs, or steak.

A typical lunch: "I don't eat lunch, just usually two meals a day."

A typical dinner: Steak or elk.

He supplemented that with baconyou need fat, he says, since meats like elk are very leanplus "lots of vitamins and supplements," including amino acids and fish oil, to make up for the nutrients he was missing from eating a variety of foods during the month.

"What is it like if you extend that to 90 days, or 365 days?...Is it going to start breaking your body down? I don't know." He also admits "I don't know that it's a way to eat all the time."

What he does know, he says, is that there's value to going all in sometimes. Ideally, he says, any restrictive plan is probably best done 6 days on, one day off. But for the Carnivore Diet in January, it was all-in, and there's value to that, he says. "We need a certain amount of rigidity occasionally, that's how you get shit done."

Read more:
What Happened to Joe Rogans Body After 30 Days on the Carnivore Diet - Men's Health

For over 50 years, saturated fats have been tied to heart disease yet recent research underscores that trans fats pose a greater concern. Despite this, dietary fats play an important role in our diets.

Learn how to make better diet choices by avoiding these fat mistakes.

Credit: Westend61/Westend61/GettyImages

Dietary fats help our bodies absorb fat-soluble nutrients as well as help protect our organs, produce energy and keep the body warm, according to the American Heart Association. But it all boils down to choosing the right ones.

Replacing saturated fats with unsaturated fats including monounsaturated and polyunsaturated fats (MUFAs and PUFAs), as well as fiber-rich whole grains, can benefit heart health, according to a June 2017 review in Healthcare (Basel). Because of this, we shouldn't lump all fats in the same category, nor can we expect the same benefit from all foods that contain fat.

To shed some light on how the nutrient can benefit your diet, dietitians weigh in on common fat mistakes people make when they're building a meal plan.

Fat is generally considered to be an undesirable macronutrient that people avoid when they're trying to lose weight. While it's true that all fats are more calorie-dense than other macros (fat contains nine calories per gram while protein and carbs have four calories per gram each), you can't assume they are all one and the same.

"There are several types of fats some of them are healthy and your body needs them to function properly," says Hayley Cimring, RD.

Dietary fat helps you absorb essential vitamins and minerals including vitamins A, D, E and K. It's also necessary for maintaining healthy hair, skin and nails and plays a role in blood clotting, muscle movement and managing inflammation, according to Harvard Health Publishing. And did you know fat is important for brain health, too? Omega-3 fatty acids, which are essential fats we get via our diets, help maintain healthy neural connections and cognitive function, according to an August 2018 article published in Current Neuropharmacology.

"The answer to keeping healthy and managing your weight isn't to cut out fat, it's to replace bad fats with good fats," Cimring says.

Include fat in your diet, but keep the focus on quality. Include heart-healthy fats such as nuts, fatty fish and olive oil in your diet. Saturated fats such as butter, lard, cheese tend to increase inflammation, while MUFAs and PUFAs help to mediate inflammatory responses. Be sure to include a small portion of healthy fat at each meal such as avocado on toast with breakfast, a loose handful of nuts for a snack or brush your chicken with olive oil before baking.

Low-fat yogurts usually contain added sugars to make up for the lack of fat.

Credit: pong-photo9/iStock/GettyImages

Because fat provides more calories per gram than other macronutrients, lower-fat diets are often the first line of intervention in weight loss.

But low-fat does not necessarily equate to healthier. "Low-fat and fat-free foods are usually promoted as healthy-eating options, and many people fall for this marketing gimmick. What they don't know is that these foods are often loaded with sugar and other additives that help improve their taste," Chiming says.

For example, a fat-free strawberry yogurt can contain as much sugar as a candy bar. And no one wants to be tricked into thinking that flavored yogurt is any healthier than candy.

If you must buy something low-fat or fat-free, read the nutrition label to make sure the product isnt loaded with sugar or additives and is actually lower in calories than its full-fat counterpart, Cimring says. Instead, choose the low-fat option over the non-fat to find a better balance between fats and sugars. The golden rule is to steer clear from manufactured and industrially processed fats and take in more real natural food fats that are good for your weight and health." Cimring recommends including avocados, olives, flaxseeds and fatty fish in your diet. But since all fat is calorie-dense, its still important to watch your portions.

Don't forgo portion control when it comes to healthy fats. "I hear a lot of people say things like, 'I add coconut oil and olive oil to everything,'" Shena Jaramillo, RD, says. A little goes a long way when it comes to fat intake. At a certain point, you aren't adding a lot of nutritional value to your day but you are still adding a lot of calories, which can lead to weight gain. Too much of a good thing isn't, well, good.

Nuts and avocadoes are perfect examples of healthy fat sources, but since they are packed with calories, you'll want to exercise portion control. A serving of nuts is just one ounce, according to the USDA. Because caloric values vary depending on the nut, one ounce (or a loose handful) ranges from 150 to 200 calories. You'll get 18 cashews in one ounce, 35 peanuts in an ounce and 24 almonds in an ounce, per the Cleveland Clinic.

And when we eat too many fats and focus on one food group, we miss out on the benefits of a balanced diet. Here's how your healthy plate should look like: Half of it should be filled with veggies and fruit (with the majority of the chunk being veggies), a quarter of the plate should be dedicated to healthy protein and the other quarter to whole grains, according to the Harvard T.H. Chan School of Public Health.

Include a bit of healthy fat like olive oil while limiting butter and avoiding trans fat. If you're eating too many fats regardless of whether they're healthy you may be missing out on heart-healthy fruits and vegetables as well as fiber-rich whole grains.

Keep the large containers of nuts off of your desk, pre-measure your portions or buy single-size serving bags for better caloric control. Remember that just because it is a healthy fat, doesnt mean it should take up a huge portion of your diet. Balance your macros to include protein; complex carbohydrates such as brown rice, quinoa, whole-grain bread (with around 4 grams per slice), beans and legumes; and focus on eating at least two cups of veggies per day.

Try to think of your diet holistically to get a better picture of health.

Credit: AndreyPopov/iStock/GettyImages

Classifying food as "good" or "bad" doesn't serve us in any positive way. "If we attribute moral value to our food choices, then we give food too much credit," Rachel Fine, RD, says.

"Instead, a judgment-free, habit-based approach works to build mindful eating behaviors that enable you to tune into your intuitive feelings of hunger, fullness and satisfaction." Psychologically, an inclusive approach allows for enjoyment of all foods. Once we grant ourselves unconditional permission to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us. "We have to realize that no one food will ever make or break your health. Our food choices make up a larger part of our day, week or year," Fine says.

"An inclusive approach is key to long-term success. Instead of rules, make choices," Fine says. "Add more nutrient-dense, plant-based whole foods like fresh produce, nuts, seeds and legumes to your meals. Use each meal or snack as an opportunity to honor your personal preferences while feeling confident that your choice will play a role in your personal health, whether that is your physical health or your mental health, or both."

Read more:
Add Fat to Diet the Healthy Way by Avoiding These Common Mistakes - LIVESTRONG.COM

Updated: May 25, 2018:

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Ninth Circuit Holds That Use of the Word Diet to Describe Soft Drinks Would Not Mislead Reasonable Consumer - JD Supra

We don't need a nutritionist to tell us that prescribing to a diet of just cheeseburgers, donuts, and pizza is unhealthy. But, we are curious as to the other, more inconspicuous eating and lifestyle habits that can unknowingly derailour health and wellness goals. For example, how do lifestyle factors like sleep, hydration, andmeal times actuallyimpact our diets and overall health?

For some much-needed insight, we tappedSerena Poon, a leading chef, nutritionist, reiki master, and founder ofthe Culinary Alchemy eating method, whichcombines education, integrative and functional nutrition, and healing energy. Below, find the seven worst things you can do for your diet, in Serena's professional opinion.

Serena immediately confirmed that sleep plays a heavy-handed role inour diets. First and foremost, a lack of sleep can disrupt your digestion. "After one night you might just feel discomfort and crave comfort foods, but if you aren't getting about eight hours of sleep on a regular basis, it could lead to bigger problems," she explains. "Along-term disruption in your digestion could lead to inflammation and chronic disease."

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"Staying hydrated is one of the most important parts of a creating a healthy lifestyle," notes Serena. "Our bodies are made up of about 60% water and our systems, especially our kidneys, need water to operate properly." She adds that hydration can alsodistort our hunger cues. "Sometimes, you might think you're hungry, when all you really need is a big glass of water."

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As Serena notes, the need to subconsciously alleviate stress or difficult emotions with food is incredibly common. But, "eating when youre not hungry can confuse your body's natural hunger signals," she explains. She suggests learning your personal triggers, and taking a walk or calling a friend the next time you're tempted to reach for edible comfort.

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Nuts, which are packed with protein, fiber, and healthy omega-3 fatty acids, tend to be a healthy eating staple. But as Serena notes, they also have their downsides. "Even thoughnuts are healthy, it's important to practice portion controltheyare also high in calories and fat," she explains. "About one handful of nuts a day is a good snack for most people."

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In Serena's opinion, too many people equate healthy eating with cutting out the foods they love. "This just isnt true!" she exclaims. "One key to creating a sustainable path toward health is moderation. If you forbid yourself from anything, you may feel deprived, whichmay lead to binge episodes." It's all about balance and creating a realistic, sustainable eating plan.

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As Time magazinereported in 2017, approximately 90% of Americans don't eat enough fruits and vegetables. "Some of the diets of the moment tend to be meat and fat-heavy," she notes. "No matter what you label your diet, plant foods should make up a large percentage of what you eat." At the end of the day, no diet should every replace vitamin, mineral and antioxidant-rich fruits and vegetables.

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In our always-on culture, five-minute meals are commonplacewe view eating as a chore rather than something to enjoy. "The problem is, when you eat very quickly, without attention to the colors, smells, and flavors of your food, your hunger signals may not have time to alert you when you are full," she explains. "Slow, mindful eating supports greater joy andheightened awareness of your body and its needs."

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Next up: These Are the 6 Worst Foods to Eat When Traveling

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The 7 Worst Things You Can Do for Your Diet, According to a Nutritionist - Yahoo Lifestyle

Weight loss diets come in many different forms so knowing the best one to use can be a challenge.The ITV show, Save Money:Lose Weight, road tested different plans to see which gets the best results without spending too much money. So does the Eat Yourself Healthy and Pegan diet really work?

The Eat Yourself Healthy diet is an an anti-inflammatory and fibre rich diet, that suggests that by eating healthy food options high in fibre slimmers will be able to lose weight more naturally and prevent gut inflammation.

According to scientific studies, there is a close connection between food, inflammation and various diseases. So, what causes inflammation in the gut?

Lack of exercise, stress, genetic predisposition, and exposure to toxins can all contribute to chronic inflammation, but dietary choices play a big role as well.

READ MORE:Tom Watson: Former MP reveals secrets to 8 stone weight loss

Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks, saidDr. Andrew Weil.

How can you control inflammation with food? By selecting and preparing foods that will reduce inflammation as well as provide steady energy by being rich in vitamins, minerals, essential fatty acids & fibre.

By sticking to foods that contain fibre, protein and plant-based fat, the nutrients in the foods slow down digestion and help you to feel fuller for longer which does wonders for weight loss.

Another key factor in the diet is to stay hydrated. So drinking water, or drinks that are mostly water (tea, very tilted fruit juice, water with lemon, min, cucumber) throughout the day ensures that you are Eat Yourself Healthy.

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According to experts and studies, the diet is successful to an extent but is not a short-term solution, followers of this diet are expected to overhaul the diet completely - and often permanently - to see the success of the diet.

According to the programme to sustain theEat Yourself Healthy diet, typically it wouldcost a slimmer around 320 a month to stay on this diet.

The Pegan diet is all about fresh, wholesome foods, enjoyed in balance with each other and in accordance with what your body naturally craves, Amelia Levin writes in the first chapter of her book, The Complete Pegan Diet for Beginners.

The Pegan diet combines some principles of the paleo diet and veganism and prescribes a plant-based eating style.

Dr. Mark Hyman first coined the term on his blog in 2014, but the philosophy has only since picked up steam.

Followers of the diet eat vegetables, fruits, nuts, seeds, meat, fish, and eggs and avoid dairy, grains, legumes, sugar, and processed foods.

But does the diet really work?

While the Pegan diet may work,according to experts, the Pegan diet is often deemed as hard to follow and its severely restrictive and most slimmers find that they can not follow this diet long-term.

It would cost a slimmer around 270 a month to be on this diet, according to the weight loss programme.

The Pegan diet is cheaper to sustain than theEat Yourself Healthy diet by 50.

Save Money: Lose Weight airs Thursdayson ITV at 8:30pm.

See more here:
Save Money: Lose Weight: Are the Eat Yourself Healthy and Pegan diet easy to follow? - Express

Experts say these are the most effective ways to lose weight after 50

There's no reason you can't look as fit and fabulous at 50 as you did at 40.

But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age.

One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. You lose muscle mass at an average rate of 3-5% for every 10 years after age 35, and this can impact the way you burn fat. Your body goes into its aging stage as it leaves the growing one, says Dr. Luiza Petre, a New York City-based weight loss and management specialist, and assistant clinical professor of cardiology at the Mount Sinai School of Medicine. When this happens, your body doesnt need as much energy as it used to, she explains.

What's more, all those years of playing sports, running after your kids and walking up and down stairs take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.

According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body's ability to burn calories while sitting on the sofa doing nothing, decreases by about 1-2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they areand how to work around themit's easy to be successful at dropping pounds."

One of the best things you can do at any age is shake up your routine and try something new. Follow these tips to help you drop the pounds, and keep them off for good, courtesy of some of the worlds best weight-loss experts, dietitians and personal trainers

First stop after you celebrate the big 5-0your doctor's office. Your doctor can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea) and help you come up a plan for diet and exercise, says Dr. Petre. Your doctor may even be able to recommend a physical therapist or personal trainer for you.

Have your doctor check your hormone levels. As we age, progesterone, testosterone and other hormones decline, which sets the body up for storing fat instead of losing weight, says Dr. Jennifer Burns, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands and other hormone levels checkedand then taking the appropriate steps to bring them back into balancecan go a long way toward helping people in their 50s lose weight," says Burns.

Dr. Tami Meraglia, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink stubborn belly fat.

Declaring that youre going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude, says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. Triumphs make your courage grow, she adds. Small achievements amount to large goals achieved.

There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet and WW Freestyle). If you're not sure which one works best for your lifestyle, talk to a dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An RD will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies and meal-prep fatigue.

At 50, you've been around the block enough times to know that fad diets don't work. No crazy fasts, cleanses, cutting out fats or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. Dr. Petre explains that these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.

Even if you've never picked up a dumbbell in your life, now is the perfect time to learn to love the weight room (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). Because the secret to losing weight over 50 is this: Build more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). "The good news is you can turn all of this around with a well-structured weight-training routine," Durbin says. "That can help you regain the ability to lose weight like you were able to 20 years ago," he says. Aim to lift weights at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn't hurt to lift every dayjust make sure to work different muscle groups or train differently each day.

Janna Lowell, a Los Angelesbased personal trainer, says she gets the best results among her 50-somethings when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga and dancing.

If you're going to put in the effort to block out the time, don't let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?'" says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time or injuring yourself.

If an aching back, wonky knee or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. "After 50, many people have sustained injuries and don't know what their activity options are," she says. "Getting advice from a professional can truly help." Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

Just like pop music isn't the same as it was when you were in your 30s, your metabolism has changed, too, which means you're burning about 250 fewer calories each day. So if you continue to eat like you did in the early 2000sand don't increase your exerciseyou'll inevitably gain weight, says Dr. Katie Ferraro, a registered dietitian and assistant clinical professor of nutrition at the University of CaliforniaSan Francisco School of Nursing. Eliminating the junk food in your diet and replacing it with loads of fruits, vegetables, whole grains and lean proteins can make cutting calories painless, she says.

Its not just what you eat, but how you eat that matters in your 50s, claims Dr. Anthony Dissen, a registered dietitian nutritionist and Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. If our stomachs arent full, we dont feel full, and well stay hungry, he points out. When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.

Between paying college tuition for your kids, juggling more and more responsibilities at work and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they're doctor's appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

One great thing about being 50you are completely over the social pressure to stay out late. Doing your best to get seven to eight hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetiteleptin and ghrelingo into overdrive without regular shut-eye. This can trigger excessive hunger and lead to poor food choices and weight gain at any age, she says. Find a list of proven of sleep strategies right here.

Its important to practice mindfulness, especially when youre eating. The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack weve just eaten, Dr. Dissen explains. By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures and tastes. Mindfulness can aid in stress relief, too. Michaels suggests practicing five to 10 minutes of meditation a day.

Whether it's treating yourself to manicure or taking a mental health day from work, taking care of yourself shouldn't be looked at as a luxury. The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. Plus, when you show yourself a little more love, you can use that energy to do things that support your goals, like eating healthy, exercising and meditating. Not sure how to start a self-care routine? First ask yourself why you need more time to take care of yourself. Are you working too many late hours at the office? Do you feel burned out and wish you could be calmer? Once you figure out why you need to make some more time for yourself, it can help you decide what will be a good activity or routine for you.

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Experts say these are the most effective ways to lose weight after 50 - Thehour.com

The start of the spring semester is often defined by academic changes and added responsibilities. During this hectic period, it is crucial that students focus on their overall health. By adopting healthy eating habits and incorporating an active lifestyle into their new schedule, students can avoid long-term health complications from diseases and can work towards a healthier semester.

The nature of institutions like the University can cause students to adopt unhealthy lifestyles. According to Melanie Brede, a registered dietician in the Office of Health Promotion, inconsistent meal times and the transition to making personal decisions regarding ones diet primarily contribute to a different health experience for students.

In college, people are often for the first time making their own food decisions in a way that wasnt available for them in the past, Brede said. A lot of times, daily schedules are variable, so mealtimes tend to be less traditional. All of those things create a scenario where people might eat differently than they used to.

Additionally, she mentioned that concepts such as the Freshman 15 are insignificant and are merely derogatory terms published in magazines, as, on average, students only face a four- to seven-pound weight gain or loss during their University experience.

When adopting healthier lifestyle habits, Brede emphasized the need for a weight-neutral approach, as living a healthy lifestyle goes beyond the numbers on the scale. In fact, Brede focuses on working with students to make sustainable changes that will lead to lifelong healthy habits.

Overall, the nutrition philosophy at Student Health focuses on the enjoyment of food, the role of food in aspects of a students relationships, the access and sustainability of food and the construction of a diet that can accommodate any medical conditions.

A health-forward, weight-neutral approach is about supporting the well-being of individuals and communities, independent of weight, Brede said. In short, it is about helping all people of all shapes and sizes to live [healthily].

There are appointments available with Nutrition Services at Student Health to help students learn how to live well. During the programs initial one-hour meetings, students and professionals discuss ones health history and determine personalized nutrition-related goals. During this conversation, students can learn more about nutritional science, budgeting in relation to nutrition-goals and more. A subsequent appointment can help students address ways to overcome obstacles related to ones goals.

The focus on eating habits can be even more challenging as students transition off their first-year meal plans. Brede emphasizes that students should aim for a balanced meal that incorporates proteins, starches, fruits, vegetables and healthy fats. In terms of meal prepping, she encourages workable goals and simple recipes initially. Additionally, she mentioned that students could turn meal prepping and cooking into a social activity with friends.

It can be a lot of fun actually to get together with friends to cook something together, Brede said. That can be a time-saver [and] money saver, and you can overlap it with socializing and getting [connected] with people you dont necessarily get to see all the time.

Brede mentioned that students with restricted diets should take advantage of the vegan and vegetarian stations offered at Runk Dining Hall and Newcomb Dining Hall. Furthermore, she emphasizes that balance is still key for those on a restricted diet.

That balance factor still applies that may mean more plant-based protein, beans, soy or for vegetarians who are including eggs, [those] could be an option.

Some students may follow specific diets such as the ketogenic diet or the paleo diet. However, these eating habits may not be effective, as they completely eliminate particular food groups, which can negatively impact health. For example, James Landers, a commonwealth professor in the department of chemistry, mechanical engineering and pathology, detailed that the lack of carbohydrates in the keto diet causes the body to pull energy from fatty acids. The liver produces compounds called ketone bodies from fatty acids, which the body can use as an alternative energy source, though carbohydrates are the main one.

Your brain primarily wants to burn glucose but if that is not around, it will use these things called ketone bodies, Landers said. The keto diet puts you in a state where your body is pulling fatty acids out of your fat stores to generate keto-based compounds that you can use for fuel and as a result, you take down your body fat.

Furthermore, Landers stated that the main issue regarding these practices is sustainability. Extended periods in a state of ketosis can be harmful to the body, as the brain dislikes a state of low glucose and high ketone bodies. Nevertheless, he suggests that the process is very individualistic and mentioned that newer trends identify ketogenesis as a good way to deal with obesity.

As a general guideline, Landers recommends that students limit the consumption of refined sugar, avoid saturated fats and indulge in moderation.

Wen You, associate professor in the department of public health sciences, provided further suggestions regarding students approaches towards physical activity.

For college students, it is important to foster [a culture] of healthy eating and an active lifestyle, You said. Going to the gym twice a week will be easier if you have a friend or a group of friends who can hold you accountable. Schedule exercise time on your calendar beforehand.

Additionally, Brede suggests that students should focus on all factors of health behaviors beyond eating habits. This includes physical activity, sleep patterns and social support. Furthermore, she suggests focusing on all aspects of a healthy lifestyle to increase energy, improve stress management and encourage the feeling of accomplishment. In addition to Nutrition Services offered by the Office of Health Promotion, Brede also mentioned that students with eligible dining plans could access free consultation services with University Dining Nutritionist Paula Caravati.

Continued here:
Adopting habits for a healthier semester - University of Virginia The Cavalier Daily

For a while now, people have been going crazy about the ketogenic diet for weight loss. I mean, who wouldnt want to lose those pounds without having to break a sweat? But before you go keto like the rest, you need to know what it is about and how ketosis works.

Basically, your bodys main source of fuel is carbs. You get carbs from eating foods such as legumes, vegetables, potatoes, whole grains and others. However, when you are on a ketogenic diet, you deprive your body of carbs and feed it with more fats. This way, the body is forced to make use of stored fats as a source of energy. This process of converting stored fat into molecules (ketones) is what is referred to as ketosis. When your body gets to this point, it uses the ketones as a source of fuel until the next time you consume carbohydrates. This means that the more your body uses the stored fats, the more fat you lose hence the weight loss.

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So what do you eat when on keto diet?

If you are going the keto way, you will have to quit most of your favourites since the diet involves more fats, not so much proteins and very few carbs. You will also have to stop eating fruits and some vegetables since most of them are high in carbs.

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Usually, you are supposed to be eating less than 50g of carbs every day. Less than 50g of carbs in a day is approximately not more than three slices of bread. Then, the fats take the highest percentage followed by proteins which must be taken in moderation. Both saturated and unsaturated fats are welcome. Avocados, fatty fish, nuts, olive oil, bacon, whole eggs and dark chocolates are some of the fats you can rely on when on a keto diet.

Does the keto diet really work?

Most people swear by this diet and we have seen celebrities join into the craze. Some studies have found that indeed, a low carb diet like the keto diet indeed helps one to lose weight.

One particular study that sought to find out the long term effects of keto diet also found that it did help people to lose weight. In the study, 83 obese patients were put on keto diet and their results observed after a period of 16-20 weeks. The study reported that the patients body mass index and their weight reduced significantly after the treatment.

The side effects of keto diet

While the ketogenic diet may give you the results you want, the risk is that its not a sustainable lifestyle. Think about it; for how long can you eat fatty foods? Most people get nauseated by a lot of fats which might also be a contributing factor to weight loss when on keto diet.

As such, the results of the diet tend to be only short-lived and people find themselves going back to their earlier eating habits hence going back to their unhealthy weight.

The other downside of ketogenic diet is that you might miss on some important nutrients since you are not eating enough fruits and vegetables.

If you want to lose weight, its best to look for a sustainable solution. Look for a healthy routine you can continue the practice even after you have hit your target so that you do not regain unhealthy weight.

Read more:
All you need to know about the keto diet and weight loss - Pulse Live Kenya