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.

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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.

1

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

Wait! I come in peace. Please don't shoot the messenger.

First of all, before anything else is read, please know:

I understand how tremendously difficult it can be to lose weight. It seems to be part of the modern human contract that many of us will find ourselves struggling to fight the extra baggage that wants to weigh us down--both metaphorically and physically.

If somehow you're not familiar, the Keto diet is one of the newest low-carb incarnations with a particular focus on a high intake of fat. According to one USA Today article, "though there are slightly different versions of the ketogenic diet, it's primarily based on a low intake of carbohydrates coupled with a high intake of fat and protein."

I have several friends that are keto loyalists. They swear by it. And, if I'm honest, they've enjoyed some impressive results. So what's the problem? Cardiologists and other doctors are quite concerned that, despite the weight loss, the long-term effects on heart and kidney health are cause for caution.

In an effort to battle the bulge, many people will do whatever it takes it order to watch the number on the scale go down. But doctors urge us to be aware that there's a difference between weight loss and overall body health. Of course, some are so desperate to lose the weight that they simply put that out of their mind or just don't care.

Because of the focus on high-fat and low-carb, the Keto diet necessarily means that dieters will be significantly reducing their intake of fruits, veggies, and whole grains--always a red flag for health professionals.

So, what do they suggest as a healthy diet alternative? Well, see that's the thing. The general vernacular is changing. Many health professionals are veering away from the word "diet" because it carries the connotation that it's for a short to moderately long period of time. That's never going to be the answer long-term. Unless we make a lifestyle change--meaning, we find a way of eating we could live with forever, whatever changes were made will be lost.

Read more about an alternative eating "lifestyle" plan they suggesthere.

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Doctors Warn The 'Keto Diet' Is Not The Answer You Seek - knue.com

ROCKFORD (WREX) A diet program offered by OSF HealthCare Saint Anthony Medical Center ranks number one in the country.

The U.S. & World Report came out with their new rankings recently.

The diet was created by Health Management Resources (HMR) and is offered locally at OSF St. Anthony's.

The program is designed to reduce calories via meal replacement with added fruits and vegetables. Through this program, the aim is to learn healthy lifestyle strategies, increase physical activity and personal accountability.

Simplicity is key, said Adam Schafer, registered dietitian for OSF Saint Anthony. We have people focus on just a few key variables that will have the biggest impact on weight and health. Because its so easy to follow, people can stick to the diet longer, which can lead to more weight loss in a short amount of time.

This is the fifth consecutive year that HMRs diet and lifestyle-change program has finished in the top spot.

To read more about the program, CLICK HERE.

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Diet program offered by OSF ranks #1 in the country for 2020 - WREX-TV

For the past month, podcaster and comedian Joe Rogan has been following the carnivore diet, eating nothing but meat and eggs for the month of January. After five days on the diet, Rogan said he had noticed himself becoming leaner, while his energy levels had also received a boost. Since then, though, Rogan's diet experiment has gone south. Literally.

Writing on Instagram, Rogan revealed that after following the carnivore diet for a few weeks, he was now suffering from severe diarrhoea. "Im not sure diarrhoea is an accurate word for it, like I dont think a shark is technically a fish," wrote Rogan.

"Its a different thing, and with regular diarrhoea I would compare it to a fire you see coming a block or two away and you have the time to make an escape, whereas this carnivore diet is like out of nowhere the fire is coming through the cracks, your doorknob is red hot, and all hope is lost."

Thankfully, Rogan hasn't shit his pants yet. But, he says, if he were to continue with the diet, then it'd be a matter of time before he fills his underpants "like a rainforest mudslide overtaking a mountain road".

On the upside, Rogan says that since starting the diet he is now around 7lbs (3kgs) lighter and his energy levels have increased. However, Rogan said "I trust my butthole about as much as I trust a shifty neighbour with a heavy Russian accent that asks a lot of personal questions."

So if you want to lose a little weight and gain a little energy, go ahead and follow Rogan's example. You'll want to proceed with caution, though, because you may experience diarrhoea that's comparable with a "rainforest mudslide". You have been warned.

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Following the Carnivore Diet Gave Joe Rogan Severe Diarrhoea - Men's health UK

Every new year, a wave of trendy New Year's resolution scams surface to capitalize on consumer's New Year's resolution goals, like weight loss. Consumers who want to get in shape or lose weight are at risk of being deceived from products that do not work as advertised or come with a host of unwanted side effects and trapped in monthly subscription fees.

New products like topical creams, dietary supplements, workout gadgets and appetite suppressants flood the market, promising consumers spectacular weight-loss results. These risk-free schemes often start with an ad for a free product or with an article that seems to appear on a credible news site. Consumers just need to enter their name, address and credit card number, and the product will be on its way for only a nominal shipping and handling charge. Fraudsters have turned such offers into a global multi-billion-dollar industry, one that grows every year.

A 2018 BBB study, Subscription Traps and Deceptive Free Trials Scam Millions with Misleading Ads and Fake Celebrity Endorsements, reported that consumers filed nearly 37,000 complaints and BBB ScamTracker reports since 2015 with an average loss of $186. Through October 2019, BBB received more than 6,600 complaints and reports from consumers in the U.S. and Canada about free trial offers. The BBB study found many of the celebrity product endorsements it investigated were fake and that sometimes the fine print even admitted the endorsements were not real. Major lawsuits have been issued against companies using celebrity imagery and name to endorse products like skin lotions. Shark Tank investor Lori Greiner recently warned consumers of a Keto Pill Scam using her credibility to sell dietary supplements.

Your Better Business Bureau offers these tips to help you evaluate weight-loss supplements and other weight-loss products and avoid free trial scams:

Research the company before signing up. Many of these companies have F ratings with BBB. Check the product or company name by calling or visiting our website to see if there are any complaints and to check if its a scam.

Be wary of free trial offers. These deals can become subscription traps that hook consumers into expensive shipments of products they did not explicitly agree to buy.

Read all the terms and conditions of any free trial offer. Know if there is a cancellation period and return policy.

Look out for fake celebrity endorsements of products and supplements. Research the celebrity claiming to endorse the product to see if they are really backing it. Most scams use images without their consent and use a celebritys name for creditability for skincare lotions and for weight loss supplements.

Call your credit card company for a refund. If you think you have been the victim of a free trial offer scam, speak with your credit card company. Some companies may issue a refund for the money lost.

Report the fake ads. Call your BBB to report suspicious, confusing or misleading ads to BBB Ad Truth or to BBB ScamTracker. Consumers can also report the ad to the Federal Trade Commission at ftc.gov or by calling 877-FTC-Help.

Free trial offers can be legitimate ways to introduce new products. Credible companies make sure consumers understand what they are signing up for and do not hide key information. Under the Restore Online Shoppers Confidence Act, companies must clearly lay out the terms of free trials or other subscriptions before consumers give their credit card information.

For more information, see the Federal Trade Commission's video on free trial offer scams.

Kelvin Collinsis president/CEO of the Better Business Bureau serving the Fall Line Corridor, serving 77 counties in East Alabama, West Georgia, Southwest Georgia, Central Georgia, East Georgia and Western South Carolina. This tips column is provided through the local BBB and the Council of Better Business Bureaus. The Better Business Bureau sets standards for ethical business behavior, monitors compliance and helps consumers identify trustworthy businesses. Questions or complaints about a specific company or charity should be referred directly to the BBB by phone at 800-763-4222, online atbbb.orgor emailinfo@centralgeorgia.bbb.org.

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BBB CONSUMER TIPS: Beware of diet and weight loss supplement free trial offer scams - Aiken Standard

Weight loss isnt easy, but one woman found a diet plan that worked for her. Michelle Thackray was inspired to lose weight after seeing her wedding pictures. The homecare assistant from Leeds was shocked when she looked larger than she expected in her dress.

When she stepped on the scales she weighed 21st 7lbs.

After being diagnosed underactive thyroid a condition which causes weight gain, tiredness and muscle aches - Michelle accepted the condition might cause some weight gain.

However, it wasnt until she received her wedding photos from her photographer that she realised just how much weight her condition had caused her to pile on.

Michelle said: I felt a million dollars on my wedding day. But as soon as I got the photos back and actually saw how large I had become, the shock and pure disgust set in. I was absolutely mortified.

Like most women, Id spent so long planning my perfect day and spent many weekends looking for my dream dress. When I found it, I didnt think twice about the fact that I was buying it in a size 24 - I thought I looked great. Then the horror set in once the photos arrived. From that moment, I knew that something had to change.

READ MORE: How to live longer: Five habits you need to eliminate to increase your life expectancy

So, how did Michelle manage to slim down, even with her condition?

She used the Terri Ann 123 Diet Plan, which was created by founder Terri Ann Nunns in 2011.

The diet is made up of three stages. The first stage, the 10-day boost, sees users limit their intake of starchy carbohydrates and boost their intake of protein, vegetables and healthy fats to kick start weight loss.

In stage 2, fruit is reintroduced and intake of starchy carbohydrates boosted before stage 3, which aims to keep weight loss moving by limiting starchy carbohydrates once again, but allowing users to still enjoy fruit.

Before the diet, Michelle would eat huge portions of food, with meals consisting mainly of carbohydrates. Her job as a carer also meant long days with little time for breaks, meaning convenience foods became the norm. Michelle said: The hardest part of the diet was having to reduce my intake of carbs. Before, I wouldnt think twice about eating bread with nearly every meal.

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My job also definitely played a part. Whenever I managed to take a break at work I would literally eat anything I could get my hands on at a nearby shop which was usually crisps, chocolate and a pre packed sandwich or something from a fast food drive-through.

The days were really long, sometimes from 7am-10pm, so when I did get home I could never be bothered to cook and would to turn to takeaways as an easy fix.

Michelle has lost 8st 3lbs and dropped from a size 24 to a size 14/16 in just two years.

She now enjoys three healthy and nutritious meals a day alongside snacks that are perfect to keep her going in her busy job. She says: Whenever I went on a diet in the past, I would quickly get bored of the bland food and would end up putting all the weight back on and more. Sticking to the Terri-Ann diet plan has been easy as it allows me to be creative with what I eat.

Michelle has found being part of a community has helped her to stick to her new lifestyle.

She said: I dread to think how my mobility would be if I hadnt found this plan and lost the weight. Its given me my confidence back and I now enjoy taking time to get ready and spending money shopping instead of just ordering clothes from a catalogue for larger women and hoping they fit!

I still have my nights out with the girls and cheat days, but through the plan Ive learnt not to beat myself up about it. Its so easy to stay on track and still enjoy yourself.

Another diet plan that can help you slim down has been credited with helping to burn belly fat fast.

The intermittent fasting diet plan will see dieters restrict how much they eat in a bid to burn fat.

Corin Sadler, nutritional therapist and product developer at Higher Nature, explained.

He told Express.co.uk: Research suggests with no change at all to diet, i.e. the same amount of calories, simply delaying breakfast by 90 minutes and having dinner 90 minutes earlier might have an effect on dietary intake, body composition and risk markers for diabetes and heart disease.

Those who changed their mealtimes were found to have eaten less food overall than the control group and lost an average of two percent body fat than those left to eat at unrestricted times.

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Weight loss diet plan woman used to lose 8st in two years revealed - how did she do it? - Express

WASHINGTON Cary Frye, Senior Vice President for Regulatory Affairs with the International Dairy Foods Association (IDFA) in Washington, D.C., will give oral testimony today to the 2020 Dietary Guidelines Advisory Committee (DGAC) at the USDA Childrens Nutrition Research Center in Houston, Texas. This is the fourth meeting of the 2020 DGAC and the first opportunity for IDFA to give oral testimony. IDFA submitted itsfull set of commentsto the DGAC in October 2019.

In the three minutes allotted to her, Ms. Frye willdeliver these commentsto the DGAC:

Cary Frye:Good afternoon. I am Cary Frye, Senior Vice President of Regulatory Affairs with the International Dairy Foods Association in Washington, DC. IDFA is a membership organization that represents dairy cooperatives and processors who make the nations milk and dairy products.

Good nutrition is the foundation of health and wellness for adults and children alike, and dairy is a crucial part of a healthy diet beginning at a very young age. There is no equal replacement for cows milk, which provides significant nutrients including high quality protein, calcium, vitamin D, and potassium, and health benefits including better bone health and lower risk for type 2 diabetes and cardiovascular disease.

USDA and HHS continue to hold that American children and adolescents over four years old are not consuming enough dairy to meet the DGAs. Lactose-free and reduced lactose products offer these nutritional benefits to consumers who have sensitives to lactose, and are accessible today at any supermarket, making moot any arguments that the small percentage of people who have sensitivity to lactose must adopt a non-dairy diet. Lactose reduced milk accounts for 5% of milk sales, and virtually all cheeses are naturally lactose free.

Disappointingly, this Committee as well as American consumers have been subjected to misleading claims about dairy products. These false claims have confused and scared the public for years using weak studies based on questionable scientific methods and preyed on the medias preference for controversy.

Since the last DGAs, three things have occurred that should cement dairys place within the DGA. First, a panel of health experts from organizations including the Academy of Nutrition and Dietetics, the American Academy of Pediatrics, and the American Heart Association recommended children under 5 consume just two beveragescows milk and water. Second, dietary advice in other countries have recommended full-fat dairy products as part of dietary patterns. Third, several meta-analyses indicate there is no negative effect on heart health from consuming dairy, no matter whether those dairy products were full fat or low fat.

IDFAs members have three requests of this Committee:

We appreciate the opportunity to provide these oral comments and ask the Committee to consider the science presented in the written comments previously submitted. Thank you.

# # #

The International Dairy Foods Association (IDFA), Washington, D.C., represents the nations dairy manufacturing and marketing industry, which supports more than 3 million jobs that generate $159 billion in wages and $620 billion in overall economic impact. IDFAs diverse membership ranges from multinational organizations to single-plant companies, from dairy companies and cooperatives to food retailers and suppliers. Together, they represent 90 percent of the milk, cheese, ice cream, yogurt and cultured products, and dairy ingredients produced and marketed in the United States and sold throughout the world.

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IDFA's Cary Frye Testifies to Dietary Guidelines Advisory Committee: False Claims about Dairy 'Have Confused and Scared the Public' - PerishableNews

Last week we discussed U.S. News rankings of the top three diets for overall health, so it seems only balanced to discuss the bottom three this week. A panel of nutrition experts evaluated the diets based on seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease.

Coming in at No. 33 is the Whole 30 Diet. Its claim, although lacking scientific evidence, is that our modern, industrialized food production is the cause of many health problems. In this diet, alcohol, grains, dairy, legumes and sugar are eliminated for 30 days. On the 31st day, you begin adding foods back to your diet so you can identify the ones that cause digestive distress.

No. 34 is the Keto Diet, a high-fat, low carbohydrate diet. This diet provides quick weight loss in the beginning, and many claim they dont feel hungry because they are filling up on fat, which stays in the stomach longer than carbs. Since you are taking in very few carbs, your bodys preferred energy source, your body goes into a state of ketosis where it relies on fat for energy. The fat isnt broken down efficiently in the absence of carbohydrates, producing ketones in the process. Hence, the name Keto.

Bringing up the rear is yet another low carb diet, the Dukan Diet at No. 35. This diet was created by Dr. Pierre Dukan, a French physician who specializes in weight management. Its premise is that eating protein helps people lose weight, so on this diet you basically eat a lot of meat with non-starchy vegetables. It promises fast weight loss in the beginning and once youve reached your goal, you slowly add bread, cheese and fruit back to your meal plan.

The one thing all these diets have in common is that they are all low carbohydrate diets. As Ive stated in the past, these diets produce fast weight loss in the beginning by depleting the bodys glycogen stores. Glycogen is a form of carbohydrate stored in the muscles and liver that is used for energy in between meals. Water is released when glycogen stores are depleted, resulting in a quick 3-to-5-pound weight loss.

The vast majority of research on nutrition and disease prevention shows that a diet rich in fruits, vegetables and whole grains, i.e., healthy carbohydrates, is the key to preventing chronic illnesses such as diabetes and heart disease. Therefore, we need more of these foods in our diets to provide better health.

Dear Dietitian does not recommend any of the above diets for weight loss or better health. These diets restrict healthy foods and may result in nutrient deficiencies. Talk to your doctor or dietitian before beginning a new diet.

Until next time, be healthy!

Dear Dietitian

-

Leanne McCrate, RDN, LD, CNSC, is an award-winning dietitian based in Missouri.

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The worst diets out there | News, Sports, Jobs - Marshalltown Times Republican