Three popular diets alongside the habit of not eating for significant periods of time have been linked to important health benefits that extend beyond weight loss. The findings come from the University of Otago, which reports that things like lowered blood sugar and blood pressure as among the benefits associated with these diets and fasting, each assessed in a real world setting.

Trendy diets come and go, but some manage to stick around for long periods of time, even earning endorsements from health organizations and recommendations from doctors. One such diet is the popular Mediterranean diet, which has repeatedly been linked to various positive health changes in many studies over the years. Two other popular dieting protocols evaluated by the recent study are Intermittent Fasting and Paleo diets.

Researchers studied all three of these diets with the goal of seeing how effective they are in the real world rather than a clinical one, meaning the participants all 250 of them were tasked with picking which diet they preferred and sticking to it on their own without any continued support from a dietician.

The study found that all three dieting protocols conferred health benefits, though certain diets were more associated with select benefits than others. Intermittent fasting, for example, which involves going 12 to 18 hours without eating, was linked with greater weight loss this isnt a surprise considering that the participants only ate around 500 calories per day on two days per week.

Compared to this, the participants who went on a Mediterranean diet were more likely to experience improved blood sugar levels. Both fasting and the Mediterranean diet were linked with significant improvements in the participants blood pressure measurements, as well. Controlling blood pressure is an important factor in reducing the risks of heart disease and a number of other health issues.

The findings suggest that some diets may be more beneficial for certain people than others no single diet is the perfect option for everyone. Someone suffering from high blood pressure, for example, may benefit from the Mediterranean diet rather than the Paleo diet. Of these three dieting protocols, the Mediterranean diet was found to be the easiest for participants to follow.

Participants were most likely to stick with the Mediterranean diet and intermittent fasting compared to the Paleo diet, according to the study. A large percentage of the studys participants struggled to stick with any of the dieting protocols for a full year, however.

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Three popular diets plus fasting linked to big health benefits - SlashGear

The Med diet was the easiest to stick to (Picture: Getty)

A new study has found that intermittent fasting may help you lose more weight in the short term, but the Mediterranean diet is both healthier and easier to stick to.

Researchers found the Med diet is the most effective way to lose weight overall because more people were still sticking to it a year after starting than with other diets, like the paleo or 5:2.

Six in ten (57%) were still on the Med diet at the end of the year.

This compared to 54% of those who chose the 5:2 diet and just 35% who opted for the paleo caveman eating plan.

And, because a healthier diet isnt only about losing pounds, the Med diet presented other health benefits too. People saw big improvements in their blood pressure and glucose levels reducing the risk of cardiovascular disease and diabetes.

Following the diet encourages consumption of fruit, vegetables, whole-grain bread and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Our participants could follow the diets guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed, says co-lead author Dr Michelle Jospe.

The Mediterranean diet varies, but generally itshigh in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

Co-lead author Dr Melyssa Roy added: In the real world, the one right way to lose weight and eat right is that you can find what suits you the best, and whatever diet is the best is the one you stick to.

If you choose something that suits you, and is basically a selection of healthy foods, and perhaps eating a bit less often, you can actually get real-world benefits and just live a normal life, and lose weight and see improvements in your health.

The study also found that people who managed to stay on an intermittent fasting diet where they ate a quarter of their normal calories on two days of the week lost slightly more weight.

Those following the fasting plan lost an average of nine pounds of 12 months, compared to an average of six pounds on the Med diet.

The study also showed expensive weight-loss products or ongoing dietitian advice werent really necessary.

The aim of the study was to look at how effective all three diets were in a real world setting, where participants self-selected which diet they wished to follow, without any ongoing support from a dietitian.

You can actually just choose a particular way of eating and apply it to your own life, says Dr Roy.

These people just literally got given advice on how to follow a diet then got left alone and then at least half of them actually managed to lose an amount of weight that from a medical point of view is clinically significant.

This work supports the idea that there isnt a single right diet there are a range of options that may suit different people and be effective.

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.

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The Mediterranean diet is the healthiest way to lose weight long-term - Metro

A new study suggests its time you stopped worrying about cutting carbs or limiting the amount of fat in your diet. To live longer, its more important to focus on the quality of the foods than the quantity of carbs or fats they contain, according to a study from the JAMA Internal Medicine journal.

This means limiting processed carbohydrates, sugar, red meat and processed meats, and emphasizing whole grains, nuts, fruits and vegetables.

In the study, researchers asked more than 37,000 adults in the United States what they ate in the course of a 24-hour period in 1999 then followed them for 15 years.

At the end of the study the average age of the participants was 50 years old, and 4,866 of them had died around 13 percent of the group. Justless than half of those who died succumbed to heart disease (849 people) or cancer (1,068 people), certain types of which have been linked to diet.

Researchers found no difference in the risk of death between people on low-fat versus low-carb diets. Instead, the sources of those carbs or fats was what either risked or helped prevent an early death.

Low-fat diets full of unhealthy foods such as white bread, processed meats and sugary soda were associated with a 12 percent elevated risk of death, while similarly unhealthy low-carb diets made people 16 percent more likely to die.

People eating low-fat and low-carb diets composed of healthy foods including vegetables, fruits, legumes and whole grains lived longer, enjoying a 27 percent decreased risk of death.

Low-carb or low-fat diets can be good or bad depending on the foods that go into them, researcher Andrew Mente, who wasnt involved in the study, told Reuters.

Its more about selecting whole natural or minimally-processed foods, regardless of the amount of carbs or fat, Mente told Reuters. This would translate into a diet that may include a variety of whole foods in various combinations including fruit, vegetables, legumes, nuts and fish as well as whole fat dairy and unprocessed red meat and poultry.

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New study says low-carb and low-fat diets don't boost longevity. Here's what does. - The Hill

Eric Gorder, For USA TODAY NETWORK-Wisconsin Published 9:18 a.m. CT Jan. 24, 2020

Heart healthy foods include berries, avocado, whole grains and leafy greens.(Photo: Alicia Devine/Democrat)

As we burn through January at warp speed, we will soon embark on February, American Heart Month a month of focus on heart disease prevention.

While most everyone is still focused on their New Years resolutions, this is a great time to start thinking about and changing the foods you are putting into your bodies. Many articles will come out in February pertaining to what the top five, 10 or 15 foods are to strengthen and protect your heart. I thought it would be interesting and fun to take it a step further with those popular heart healthy foods and tell you why they are important for you.

Leafy greens are high in minerals, antioxidants and vitamins, especially vitamin K, which helps protect arteries.

Whole grains are high in fiber, which is strongly linked to reducing bad cholesterol (LDL), and helps reduce inflammation.

Berries are super high in antioxidants, reducing oxidative stress and inflammation which contribute to heart disease.

Avocados are a great source of monounsaturated fats, which also help lower bad LDL cholesterol. They are also super high in potassium aiding in cholesterol management.

Walnuts are another super food in that the high amount of monounsaturated fats help lower your bad LDL cholesterol.

Careful with this one! Dark chocolate is high in flavonoids, which help boost heart health, but only in small amounts and it needs to be 70% or higher in cocoa.

Tomatoes are another superfood in that they contain a powerful antioxidant called lycopene that promotes HDL, good, cholesterol.

Seeds are surprisingly high in fiber. They also have omega-3 fatty acids which help control blood pressure and cholesterol.

Like dark chocolate, edamame are high in flavonoids which help to control overall cholesterol levels.

Known for its ability to increase fat burning and improve insulin sensitivity, green tea is also very high in polyphenols and catechins, helping to prevent cell damage and reduce inflammation.

Notice, all of these foods are whole, unprocessed and available year-round. There is also a common theme of high fiber, omega 3 fatty acids and plenty of phytochemicals that help balance your LDL and HDL for a healthier total cholesterol. Most are very impactful in small amounts and combined with moderate exercise and a complete diet low in sugar will help protect your heart, control your weight and have you bragging all the way home from your most recent health checkup.

Do yourself a favor and incorporate these foods into your daily meal plans. Youll set a great example for your family and bulletproof yourself from the leading cause of death in the United States heart disease.

Eric Gorder is the senior healthy living director for Greater Green Bay YMCA and a certified corrective exercise specialist. Reach him at 920-436-9667 or eric.gorder@greenbayymca.org.

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Why you need to include these heart healthy foods in your diet - Green Bay Press Gazette

Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's.

Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat.

"Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months."

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What is an anti-inflammatory diet and its benefits for heart health - Insider - INSIDER

Most diet supplements aren't tested in humans before going to market. jammyphotouk/Getty Images

Just about anyone who's tried it knows that losing weight is hard. When calorie restriction and cardio workouts leave you tired and hungry, anything that could hurry progress seems worth a try especially something as easy as a pill.

Americans invested $2 billion on weight-loss supplements in 2015, despite the industry's complicated history. When it comes to diet pills, there are two types: prescription drugs, and over-the-counter supplements. And they are not created or regulated equally.

Here's what you need to know about each and whether they can help you lose weight.

The Food and Drug Administration has approved five prescription drugs for long-term weight loss based on research about their safety and effectiveness:

A few other medications most commonly phentermine are approved for short-term use. But prescription weight-loss medication isn't for everyone. Doctors often reserve these treatments for people with a BMI of over 30 kg/m or those who have obesity-related health complications, like high blood pressure or diabetes.

These pills aren't a perfect solution for obesity. Weight-loss medications are used along with a healthy diet and exercise regimen that need to be continued after treatment. Also, side effects are common and can be severe.

There are many more diet pills available that aren't FDA-approved or -regulated. "Federal law does not require dietary supplements to be proven safe to FDA's satisfaction before they are marketed," the FDA's website says.

Since over-the-counter diet pills don't have to be vetted for safety or efficacy, it's much easier to get them onto shelves and into your medicine cabinet. In fact, many manufacturers of weight-loss supplements don't test their products in humans before taking them to market.

So if you're considering a diet-pill supplement, there are a few things you might want to know first.

These types of diet pills often contain vitamins, minerals, enzymes, and herbs. The most common ingredients can be found in a database from the National Institutes of Health. It will tell you everything that researchers know about an ingredient so far. Is it safe? Does it work? That's where you'll find out.

For instance, there's Garcinia cambogia, which comes in products like Hydroxycut and Plexus Slim. It's supposed to suppress appetite and decrease the number of fat cells your body makes. Though its considered "fairly safe," there's no evidence that it actually helps with weight loss, and excessive use has been linked to liver problems.

Other diet pills may contain chitosan, from the shells of crabs, lobsters, and shrimp. In theory, it's supposed to bind fat in your digestive tract so your body can't absorb it. In reality, according to the NIH, the amount of fat it binds is probably not enough to help you lose a significant amount of weight.

The most common ingredients are stimulants like caffeine, yerba mate, bitter orange, or guarana. When it comes to the data on these ingredients, there's not a lot to suggest they help in any way with weight loss, said Katherine Zeratsky, a registered dietitian at the Mayo Clinic.

For example, a 2019 study found that rats given caffeine burned more calories than rats doing the same amount of exercise without a stimulant. But there is no evidence that the effect carries over to humans.

Theoretically, all these ingredients should help with weight loss, but it's extremely difficult to figure out if they work, Zeratsky said. That's because most diet pills are made up of multiple ingredients and the directions suggest you take them while having a diet that's restrictive in calories. So it's hard to tell whether you lost weight because of the product or because you simply ate fewer calories.

No matter what diet-pill ingredient or program you're considering, it's critical that you talk to your pharmacist first, Zeratsky said, especially if you take other medications.

Though many of the ingredients are considered safe, they can have toxic effects at high doses. And it's possible that they could interfere with your other medications. Your pharmacist can walk you through a cryptic ingredient list and point out any red flags.

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The diet pills that may help you lose weight and are backed by scientific research - Insider - INSIDER

Jessica Simpsons weight struggles have been well-documented, but for the first time shes admitting that she relied on diet pills to stay trim and started taking them when after a music executive told her she was overweight.

In yet another excerpt from her upcoming memoir, Open Book, Simpson recounts meeting then-Sony Music Entertainment honcho Tommy Mottola when she was a 17-year-old aspiring singer. She said he wanted to sign me, which she was over the moon about. "And then he said, 'You gotta lose 15 pounds.'"

Jessica Simpson says she took diet pills for 20 years after a music exec told her she was overweight as a 17-year-old aspiring singer. (Photo: John Shearer/Getty Images for Jessica Simpson Collection )

Simpson, who hadnt yet graduated high school, recalled thinking, "What? I was five-foot-three and weighed 118." She said star maker Mottola told her, "That's what it will take to be Jessica Simpson."

Hoping he would help her the way he did superstars Mariah Carey, Celine Dion and Jennifer Lopez, Simpson said she "immediately went on a strict diet, and started taking diet pills, which I would do for the next 20 years, meaning she finally stopped taking them some time after going into recovery for alcohol and pill addiction in November 2017.

While Simpson did drop the weight she was asked to shed, she was starving. It also was harmful to her self-image, resulting in her calling herself horrible names.

Here's Jessica Simpson in 1999 two years after she started taking diet pills to keep her weight at 103 pounds. (Photo: KMazur/WireImage)

"I started to hear voices when I was alone at night, waiting for the sleeping pill to kick in: 'Do more sit-ups, fat ass, she remembered thinking. "By the time we got to the release of my second album's first single, 'Irresistible,' I was down to 103 pounds. Everyone went on about how great I looked, but I couldn't enjoy it because I was so freaking hungry."

Simpson said another directive of the label was to "show more skin."

Yahoos attempts to reach Mottola, who now heads Mottola Media Group, were not immediately successful.

Tommy Mottola being honored with a star on the Hollywood Walk of Fame in October. (Photo: Albert L. Ortega/Getty Images)

In a 2009 Vanity Fair story about Simpson, both Mottola and Simpson spoke about their initial meeting. It took place in July 1997 and Simpson said she was excited not just to potentially ink her first major record deal but because Mottola was married to Carey, who was one of her favorite artists. (Mottola and Carey had a bitter split the next year. In his 2013 memoir, he apologized to Carey for being controlling and obsessive toward her but said, it was part of the reason for her success.) The music exec didnt hide that Simpsons looks played a part in signing her to Sonys Columbia division.

She had a great little look and a great attitude, a fresh new face, and something a bit different than Britney [Spears] and all of them, he told the magazine. She could actually sing.

The VF article also makes it clear why Simpson kept secretly popping diet pills for two decades. The article was all about whether she could reinvent herself after two boxoffice flops, an unpopular country music album and especially after being photographed looking fat in mom jeans. The writer talked about it being a danger sign that pictures turned up in the tabloids that showed the starlet, onstage, looking less than slender, holding the microphone like a turkey leg, and wearing the jeans she was mercilessly ridiculed for. (Fun fact: The jeans were a size 4.)

Jessica Simpson performs at the 99.9 Kiss Country 24th Annual Chili Cook Off at CB Smith Park on January 25, 2009 in Pembroke Pines, Fla. (Photo: Logan Fazio/Getty Images)

The interviewer went on to describe Simpson who details in her memoir how she became addicted to alcohol by using it to mask her anxiety as nervous saying her hands trembled and detailed how she ordered a glass of Pinot Grigio. It seemed to calm her. She didnt want to talk about her weight, so, of course, thats all I could think of it gilded each question in my mind: What are you working on now [that youre fat]? Do you see yourself as part of a class, with Christina and Britney [or are you too fat]?

The interviewer also noted Simpsons extra pounds had gone back to wherever they came from, existing only in a few dated pictures on the Internet. Jessica was skinny again.

Simpsons weight struggles have been a narrative throughout her career. Her body was celebrated when she rocked those Daisy Dukes in the 2005 film The Dukes of Hazzard, but she was mercilessly ridiculed as well. Now a fashion mogul, Simpson always credited diet and exercise, with her long-time trainer Harley Pasternak, never revealing that she used diet pills as a crutch all that time.

Simpson also served as a Weight Watchers spokeswoman, using the program after having her first two children in 2012 and 2013. After the birth of daughter Birdie in 2019, Simpson lost an amazing 100 pounds in six months working out with Pasternak, going from 240 pounds to 140.

Open Book will be out on Feb. 4 and its already clear that its filled with some truth bombs. Simpson also recorded the audiobook as well as new music that is inspired by her memoir.

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Jessica Simpson recalls taking diet pills to lose weight at the direction of a music exec: 'I was down to 103 pounds' - Yahoo Celebrity

Christian Pulisic, Chelsea midfielder and maybe-savior of the United States mens national soccer team, misses American cuisine. Its not that he dislikes his offerings in the United Kingdomhes actually quite effusive in his praise for British dishes that are normally considered to be, shall we say, on the blander side. He swears hes not a picky eater, either: Hell eat anything except sushi. But Pulisic, like any other 21-year-old, refuses to totally abandon American fast-casual, which is whylegend has ithe once drove two hours to visit one of the only Chipotles in Germany when he was playing there.

I have been told this insane-sounding Chipotle trip came about organically, as did his long-standing love for the chain, which dates back to his formative years in Hershey, Pennsylvania. The payoff for his loyalty came recently with an official endorsement, Chipotles First International Ambassador, an honor that spurred a round of interviews for the usually reserved soccer superstar. Pulisic also has more free time than is the norm because hes recovering from an abductor injury; hes sticking to extra rest, massage work, and reps in the swimming pool so he can get back to action ASAP, he says.

In his inaugural Premier League campaign, Pulisic has five goals and two assists in 12 starts. He spoke to GQ about his newfound game day routine, unabashedly enjoying avocado toast, the baking show he grew up watching, and how often he and other pro soccer players hit the gym for weight training.

GQ: You grew up in Hershey, Pennsylvania, so I have to ask: whats your all time favorite sweet, Hersheys or otherwise?

Christian Pulisic: Definitely Reeses Peanut Butter Cups. But any dessert is my go-to cheat meal. Im a big chocolate guy. My mom loves baking, so she would always make chocolate chip cookies and ice cream sundaes.

Have you ever watched The Great British Bake Off?

I dont think Ive seen that, but I used to watch Cake Boss a lot with my sister.

Can you walk me through an average game day for you during the season?

Well, it first depends on when we play, since sometimes we play at noon, or three, or a later game. But say the average game is 3 p.m. We normally have an open time slot in the morning, and I head to breakfast around 9:30 a.m. Recently Ive really enjoyed avocado on toast, maybe with some fried eggs on top. Then Ill head back to the room, relax a bit, and then well do a team walk and meet for a pregame meal like three-ish hours before the game. Well maybe have one more meeting, make final preparations, and then go out and play.

How did yall arrive on eating a meal three-ish hours before game time?

Yeah, I think thats a fairly strategic decision. You dont want to be too full right when you walk out. This gives you enough time to feel that energy and be ready to go. I might do something tiny before the game just to get a little extra sugar, but thats it.

After the game, we have a bunch of food options in the locker room to replenish yourself and get all that good stuff back in your body. Thats at 6-ish, and later, Ill have a more proper dinner. But it really depends on the timing of the game.

Have you been chided by any of the older players for being a 20-something who likes avocado toast?

Nah, I push right past that. I enjoy it and think its a great option.

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Christian Pulisic: The Real-Life Diet of the Potential Savior of American Soccer - GQ

It's a no brainer that the chilly weather during winter can take a toll on the baby's as well as mother's health. Hence, it is essential for the breastfeeding mothers to take care of themselves and pay extra attention to what they eat. Winter is on full swing, and it is the need of the hour for breastfeeding mothers to take charge of their health along with their new born. So, the new mothers who breastfeed should make sure that they stay hydrated, eat nutritious food, avoid oily, spicy and sugary foods, amp up their immunity levels, and take precautions like avoiding venturing out in cool air and maintain the right room temperature.

This is so because there are high chances that the mother and the baby may fall ill during these cold months. Keeping certain important things in mind can do the trick.

(Also Read:10 Essential Diet and Nutrition Tips for Breastfeeding Mothers)It is very important for breastfeeding mothers to keep track of things they must eat or avoid

It can be a good idea to start your day with warm lemon water. This can be good for your digestive tract and may regularise your bowel movement. Moreover, lemon is also jam-packed with vitamin C that may improve your immunity. Opt for soups and stews that will give you adequate nutrition and ease your digestion. While cooking, see to it that you add garlic and ginger in your diet as they contain antibacterial and antiviral proprieties and keep allergies and infections at bay, and ensure proper milk supply.

Furthermore, eat shiitake mushrooms which are considered as a super food. Staying hydrated is important; drinking lots of water can ensure a regular supply of milk. Try to include vitamins, and other nutrients like calcium, iron, omega-3 fatty acids and potassium, that can help increase milk production. Eat tomatoes, green leafy vegetables, carrots, sweet potatoes, beans, salmon, chia seeds, milk, nuts, and fruits like apricots, avocados, melon, and citrus fruits.

(Also Read:11 Best Superfood Recipes)

Avoid eating spicy, junk, oily, gassy (broccoli, cauliflower) and sugar-laden foods. Also, skip raw foods and seafood. Remember that you must consult an expert to find out which foods are best for you.

Apart from food, mothers should also see that they stay fit and healthy during winter. For that, it is essential to take few steps like -

Dress properly: Mothers, make sure that you wear right kind of clothes that can help you breastfeed your baby. Opt for long-sleeved nursing tops, kaftans, and cardigans that may allow you to breastfeed your baby easily.

Take care of nipple numbness: If you are exposed to cold and experience nipple pain or numbness, then warm compression can do the trick.

Deal with blocked milk ducts in winter: During those chilly months, many women experience blocked ducts in the breast. Hence, they can opt for breast massage, and warm compress to relieve themselves from the pain.

Don't go out in cold weather: Winter can be harsh on you so see to it that you don't venture out in cold. In case you do so, don't forget to cover yourself as it can help you protect from allergies and infections.

About Author: Dr Jagdish Kathwate is a Consultant, Paediatrics; Neonatology in Motherhood Hospital, Kharadi, Pune.

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Winter Diet For Breastfeeding Mothers: Foods That You Must Eat And Avoid - NDTV Food