At the peak of our latest diet boom, new data published in the American Journal of Clinical Nutrition has officially backed a horse.

After an in-depth analysis of 250 participants, the researchers determined that overweight adults who adhere to the Mediterranean diet, intermittent fasting or the Paleo diet will lose weight fairly quickly and reap profound health benefitsparticularly ones pertaining to cellular vascular health. Of the three diets explored in the report The Mediterranean diet proved to be the most sustainable.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual,said the studys co-lead author Melyssa Roy, Research Fellow at the University of Otago in New Zealand.

Over the course of the study period (12 months), 54% of the 250 participants chose intermittent fasting, 27% chose the Mediterranean diet and 18% chose the Paleo diet.

Participants who fasted lost a little more than eight and a half pounds on average, participants who followed the Mediterranean diet lost a little more than six and half pounds on average, and the median amount that participants who adhered to the Paleo diet lost was just under four pounds.

In addition to losing weight relatively quickly all of the diets studied except the Paleo diet produced sizable reductions in blood pressure and blood sugar levels.

Although the difference in time-lapsed wasnt all that dramatic for subjects who chose to fast over the ones who opted for the Mediterranean diet, more individuals who adhered to the latter stuck with it after the initial study period ended. The results showed people found the Mediterranean diet to be the easiest to adhere to, explained co-lead author Michelle Jospe, a Postdoctoral Fellow at the University of Otago.

Fifty-seven percent of participants kept on with the Mediterranean diet after 12 months, 54% continued to fast and 35% remained on the Paleo diet.

All of the diets examined can be followed in a number of different ways. In this particular study, interment fasting required female followers to consume no more than 500 calories on two selected days per week, while men were permitted to limit their calorie intake to 600 alongside the same time rubric.

Participants who took up the Mediterranean regimen formulated meals that incorporated fruits, vegetables, wholegrain bread and cereals, legumes, nuts, seeds, and olive oil with limited amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Typically the Paleo diet excludes dairy, grains, and legumes however, the version of the diet employed in the study permitted one daily serving of legumes and one daily serving of grain-based foods. Other than those two modifications participants were advised to consume plenty of fruits and vegetables, animal proteins, nuts, coconut products and extra-virgin olive oil.

The authors implemented these changes in order to determine how effective each regimen was in a real-world setting when adopted by average low-income to middle-class individuals.

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Study reveals the best diet for actually losing weight and keeping it off - Ladders

GRAND BLANC (WJRT) (1/27/2020) - After months of debate, Perry Road in Grand Blanc will be seeing some big changes.

A mile-long stretch between Genesee Road and Saginaw Street will undergo a road diet, which could have more people seeking other travel options during the summer months.

The city of Grand Blanc is hoping to shave the roadway down from four lanes down to three lanes. The two eastbound and westbound travel lanes would be converted to a single lane in each direction with a center turn lane and bike lanes on each side.

The project isn't just about safety. It's about making the area a more walkable and bikable city

The project will only cost a few thousand dollars and be covered by a Michigan Department of Natural Resources grant to extend the Iron Belle Trail, which runs of Belle Isle in Detroit to the western Upper Peninsula.

The bike lanes being created along the sides of Perry Road will luckily be a minor project in comparison to some of the other options the city considered.

"We don't have to do anything to the road. We just have to grind down a little bit of the asphalt and remark it and restripe it," said Grand Blanc City Manager Wendy Jean-Buhrer.

In addition to the bike lanes, the city also worked with the Genesee County Road Commission on a lane reduction to make the intersection of Perry and Genesee roads safer.

Genesee Road reduces from two lanes to one at the intersection, which leads to many accidents when cars are rushing to get into the lane on time.

"Someone could turn here and this car could go, but a lot of times they're just competing and doing a dragster," Jean-Buhrer said.

She said the project will only take a few weeks to complete and Perry Road will not be closed completely. But some businesses along the stretch still are concerned about the effects.

Owners at Great Harvest Bread Company say they nearly shut down during the last time there was construction along Perry Road. Co-owner Scott Sassack said that project was more extensive, but he still fears this change could put him and his employees at risk once again.

"I hope people don't get scared and try to fight us and leave us in the dust, because we're in our slowest time right now," he said. "Our busiest time is really from Easter to September and that could really hurt us for a week's worth of loss.

Sassack said he's happy to see the bike lanes coming to Perry Road, but he believes the money could have been better spent on other roads in the city of Grand Blanc.

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Perry Road going on a diet in Grand Blanc - ABC 12 News

When you think of carbohydrates, you probably think of bread, pasta and potatoes. But carbs are also in grains, legumes, starchy vegetables, milk, yogurt and fruit. Theyre one of the three main energy sources in our food and they provide the bodys preferred fuel source for the brain, nervous system, and exercising muscle: glucose.

Unfortunately, patients with diabetes have difficulty converting that glucose into energy.

The body needs the hormone insulin to convert glucose into energy, but for patients with diabetes, they either dont make enough insulin or the insulin they make doesnt work properly, says nutritionist Joyce Patterson, M.P.H., R.D.N., B.C.-A.D.M.

When glucose cant be used, it stays in the blood and results in high blood sugar.The worst offenders for these spikes are added sugars and refined grains, like white rice, and sugary beverages such assodaand juice. Patients with diabetes take medications to help increase their insulin levels or make insulin function properly so their bodies can get the energy it needs.

So if fat and protein are energy sources for the body too, why not just eliminate carbs from your diet? Well, theres a lot of reasons, actually.

Theres a common misconception that carbs are bad or should be cut out, Patterson says. However, cutting carbs out can initially lead to uncomfortable side effects, like low energy and headaches.

In addition to glucose, carbs also contain other important nutrients. Fruit and starchy vegetables are rich in vitamins and minerals. Beans and lentils are an excellent plant source of protein, in addition to cholesterol lowering fiber, B vitamins, iron and calcium. Dairy provides protein, calcium and potassium. And finally, whole grains are a great source of fiber and B vitamins. Cutting out all of these foods puts us at risk of nutrient deficiencies, Patterson says.

For those who take insulin or other medications that increase the risk of hypoglycemia, eliminating carbs, or even following a low carb diet, can lead to dangerously low blood sugar. So, having carbs in your diet is a good thing. Choosing high-quality carbs that are high in fiber and/or protein will provide the body energy without a large spike in blood sugar levels.

The Mediterranean, DASH or plant based diets have all shown benefits in people with diabetes beyond diabetes management, like lower cholesterol, better blood pressure and overall heart health, according to Patterson, also a diabetes educator in the Adult Diabetes Education Program.

She adds that the Mediterranean and DASH diet offer a great variety of foods with very little restriction the emphasis being on portion control, balance and healthy food choices.

Similarly, plant-based diets offer many different plant sources of protein to replace animal products.

Very low carb diets, like the keto diet, have also shown benefits for blood sugar. However, many find the lack of flexibility difficult to stick with, leading to frustration and yo-yo dieting, which can be harmful to health in the long run, Patterson says.

SEE ALSO: Keto Diets and Heart Health: Whats the Risk?

To learn more about diabetes education and management, or gather a general understanding of how food affects medical conditions and overall health, seeing a registered dietitian can help explain how food choices, portions, balance and timing of meals can all affect blood sugar.

To apply some of that information to meal planning, try this budget and blood sugar friendly lentil stuffed peppers recipe.

Lentils are a plant-based protein, rich in both fiber and protein which help keep blood sugar from rising too high or too fast after a meal, Patterson says. Together with the sweet peppers and lean chicken, its a well-balanced meal.

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What to Know About Low Carb Diets and Managing Your Diabetes | University of Michigan - Michigan Medicine

The findings of a study published in JAMA Internal Medicine show that low-carb and low-fat diets are not problematic in and of themselves instead, the unhealthy food choices people make on those diets is linked with a higher rate of mortality.

In this prospective cohort study, researchers assessed 37,233 adults from the US National Health and Nutrition Examination Survey, which took place between 1999 and 2014. The population of interest were all 20 years of age and older. The researchers looked at unhealthy, and healthy low-carb-diet and low-fat diet scores based on both percentage of energy as a total as well as subtypes of carbs, fat, and protein. The primary outcome was defined as all-cause mortality, from baseline through December 2015. The researchers analyzed the data from July 5 to August 27, 2019.

According to the study results, low-carb-diet and low-fat-diet scores were not associated with total mortality. They researchers observed in multivariable-adjusted hazard ratios for total mortality per 20-percentile increase in dietary scores were 1.07 (95% CI, 1.02 to 1.11) for unhealthy low-carbohydrate-diet score, 0.91 (95% CI, 0.87 to 0.95) for healthy low-carbohydrate-diet score, 1.06 (95% CI, 1.01 to 1.12) for unhealthy low-fat-diet score, and 0.89 (95% CI, 0.85 to 0.93) for healthy low-fat-diet score. They found that these associations remained similar in the stratification and sensitivity analyses.

The research authors wrote in the conclusion that: In this study, overall low-carb-diet and low-fat-diet scores were not associated with total mortality. Unhealthy low-carb-diet and low-fat-diet scores were associated with higher total mortality, whereas healthy low-carb-diet and low-fat-diet scores were associated with lower total mortality.

They added that: These findings suggest that the associations of low-carb and low-fat diets with mortality may depend on the quality and food sources of macronutrients.

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Study: Low-Carb and Low-Fat Diets Are Not Associated with Increased Death; Unhealthy Food Choices Within These Diets Are - DocWire News

Low-carb diets are a popular choice for dropping pounds, and with good reason. "A low-carb diet can be an effective approach for weight loss, especially if someone's diet is high in refined grains, starch, sugar, and processed foods," said Beth Bluestone, RD, LD, a registered dietitian with the Cleveland Clinic. To be clear, we're talking about low-carb here, not the ketogenic diet, which is low in carbohydrates, but with the goal of putting your body into ketosis. You can read more about what the keto diet entails here.

Low-carb diets "can take many different forms," Beth told POPSUGAR. She noted that a low-carb eating plan typically emphasizes vegetables, fiber, lean protein, healthy fats, and no added sugar. The amount of carbs you'll eat depends on your individual needs, but "I typically look at the percent of total calories coming from carbohydrates," Beth said. "It could take some tweaking to find the right number that works for someone." (Here's a low-carb equation to use as a starting point.)

So what do you do if you've calculated your daily carbohydrate budget, have stuck with it faithfully, and you still aren't losing weight (or are even gaining)? There are a number of factors that might contribute, but Beth listed a few common ones to watch out for.

Related: Dietitians Share the 6 Biggest Carb Myths - This Info Can Help You Lose Weight

Look closely at your low-carb diet to learn why you're not seeing weight-loss results. Beth recommended meeting with a registered dietitian, who can help you analyze your diet and come up with a weight-loss plan that will work for you. To get a head start on your own, she suggested keeping a food log or journal. This can help you see what exactly you're eating and help you change your approach.

While a low-carb diet can be an effective weight-loss strategy, Beth emphasized that it's not just about cutting your overall carbs; you also want to choose the healthiest kinds of carbs and foods in general. "Think about choosing foods that provide more nutritional value, fiber, vitamins, minerals, and protein," she said. "Moving away from packaged and processed food alone can help facilitate weight loss."

Want to try low-carb for yourself? Here's everything you can eat on a low-carb diet (good news: it's a lot!) and a low-carb eating plan to get you started.

Related: Make Weeknight Dinners a Breeze With These Simple Low-Carb Recipes

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On a Low-Carb Diet, but Not Losing Weight? A Dietitian Says This Could Be the Problem - Yahoo Lifestyle

When you study nutrition, as a dietitian does, you learn about "slow carbs" and "fast carbs," which get their names from how quickly they release glucose, or sugar, into your bloodstream.

The Slow-Carb Diet nixes all grains, most fruit and all dairy except cottage cheese.

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And while not all "fast carbs" are unhealthy (e.g. russet potatoes, pumpkin and pineapple), carbohydrates that break down more slowly generally come from healthy, high-fiber food sources like whole grains, legumes and most fruits.

So at first, the Slow-Carb Diet sounded like it had some promise. But alas, it appears the name of this weight-loss diet is misleading. Let's dig in and see what it's all about.

The Slow-Carb Diet was created by Tim Ferriss, an OG biohacker. On his blog, there's a post dating back to 2007 titled "How to Lose 20 Pounds of Fat in 30 Days Without Exercise," which discusses the Slow-Carb Diet. But the diet was formally presented in his 2010 book The 4-Hour Body: An Uncommon Guide to Rapid Weight Loss, Incredible Sex, and Becoming Superhuman.

The diet has five "simple rules" and it's worth noting that there is a difference between simple and easy. A concept can be simple to understand, but that doesn't mean it's easy to follow or adhere to. One would argue this applies to the Slow-Carb Diet rules outlined below:

Rule #1: Avoid "white" starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes and grains. The only time these foods are allowed, according to Ferriss, is within 1.5 hours of a resistance-training workout that lasted at least 20 minutes.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Ferriss argues that we're "already doing this" i.e., eating very few foods, and that we just need to switch to eating a few of the "right" foods. In his view, eating a variety of foods, as recommended by most health experts, is not beneficial.

Rule #3: Don't drink calories. The Slow-Carb diet recommends that you eat your calories, not drink them. Exception: One to two glasses of dry red wine per night is allowed.

Rule #4: Don't eat fruit. The diet does not allow fruit because fruit includes a (natural) type of sugar called fructose, which Ferriss believes leads to "more body fat, more or less." Avocado and tomatoes are allowed.

Rule #5: Take one day off per week and go nuts. One day a week you can eat anything and everything you want. No limitations.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Here's a deeper dive into what you can and cannot eat on the Slow-Carb Diet when applying these five rules.

There are a few red flags that give cause for concern when it comes to the Slow-Carb Diet. And really, these red flags should give you pause if you find any of these to be true for other diets.

Take a healthier approach to weight loss by focusing on whole foods that are full of good-for-you nutrients.

Credit: Westend61/Westend61/GettyImages

When it comes to healthy eating, there is no one-size-fits-all approach. In general, a healthy diet is one that you can enjoy on a daily basis without feeling deprived or overly restricted.

A diet that focuses on fiber-rich fruits, vegetables and whole grains as well as lean proteins and limits added sugars and saturated fats will serve you well.

Research shows that simply placing an emphasis on eating whole foods over ultra-processed foods can help with weight loss. Researchers in a May 2019 study published in Cell Metabolism allowed subjects to eat as little or as much as they wanted of their respected diets the ultra-processed group vs. unprocessed group. It turns out that although the diets were matched for calories, sugar, fat fiber and macronutrients, the ultra-processed group ate 500 extra calories per day on average and gained weight, while the unprocessed group actually lost weight.

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The Slow-Carb Diet: Does It Work for Weight Loss? - LIVESTRONG.COM

MOST people think losing weight involves gruelling sessions in the gym and a rigorous diet.

However, blitzing body fat doesn't need to be as taxing as this - and extreme weight loss regimes actually rarely keep the kilos at bay in the long term.

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Instead, there are several ways you can blitz body fat fast - without having to work too hard or stepping foot into a busy and expensive gym.

Here, we take you through some of the main ways you can maximise your weight loss this year...

If your gym membership expired in 2019, then don't worry about renewing it.

There are plenty of other ways you can get in shape without being shut away in a stuffy gym - you just need to make sure you're raising your heart rate.

In particular, running is possibly one of the best forms of exercise out there - and it burns more calories than most other forms of fitness with the average person burning between 80 to 140 calories in just one mile.

On top of this, it's free and you can do it anywhere, with friends and family.

Olympic runner Jo Pavey recommends people new to running take their time and aren't frightened by the fact they might not be able to run very far at first.

She said: "You don't need to keep running, you can maybe try and jog for a couple of minutes, walk for a couple of minutes, jog for a couple of minutes and gradually build up your confidence."

There is a lot of conflicting information out there surrounding diets and what people should and shouldn't be eating.

In particular, many people claim cutting out carbs or fats out of your diet will help you lose weight.

Despite this, top dietitians say keeping your diet simple and eating a range of different foods is actually more effective at helping people keep the weight off.

Registered dietitian Helen Bond told The Sun: "Cutting out carbslike bread, rice, pasta and removing a whole food group without any medical need means that most people who go on alowcarbdiet will lose weight, and very quickly.

Carbs are a key part of a healthy balance diet

"But the majority of the weight loss comes from the loss of water and muscle, notfat which is what you need to keep the weight off.

"Carbs are a key part of a healthy balance diet and bring with them B vitamins for energy and fibre for a healthy gut.

"Carbs and fibre are also the food for our gut microbes which new research also links to better weight and health overall."

Results NEVER happen over night, it takes time - so don't beat yourself up if you don't see yourself losing weight straightaway.

Blitzing body fat and keeping it off goes far beyond what happens in just a couple of weeks.

Congratulate yourself when you make achievements and keep reminding yourself that more will follow if you keep it going.

The hamster wheel of life work, eat, sleep, repeat can leave many feeling stressed but a hectic lifestyle could also lead to you piling on excess weight too.

The stress hormone, cortisol aside, stress actuallymakes it way harder for you to say "no"to booze and biscuits.

Scientists from UNSW have been working out why it's so hard to ignore unhealthy foods.

Top tips on how to relax

They found that feeling stressed, tired or overworked makes it almost impossible to ignore cues that signal something rewarding - like unhealthy food.

If you are experiencing stress, then you need to remove yourself from situations where you're likely to be tempted to give in to your weakness.

Tracking the food your eating is key when it comes to blitzing body fat.

A 2019 study even revealed that people who tracked their food daily using a fitness app lost the mostweightcompared to those who used the app less diligently.

There are plenty of free apps you can download including MyFitnessPal, which calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods.

It will also help you understand how the portions of food you eat each day stack up in comparison to one another.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

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Weight loss: Dont bother with the gym and keep your diet simple 6 tips to burn fat faster - The Sun