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Promiti Debi | Staff Illustrator

Promiti Debi | Staff Illustrator

Promiti Debi | Staff Illustrator

There are a lot of things I want to talk about in 2020 books, writing and cumin, to name a few. There are also a few things I dont want to talk about this year. Mainly, weight loss and dieting.

If your New Years resolution is to fit into a smaller pair of jeans or to cut carbohydrates, then thats your personal choice. Talking about it over a cup of coffee with a friend, or mentioning it to the grocery store cashier may seem like casual conversation, but diet talk is not only unnecessary, but often harmful to the people around us. Dieting isnt effective or emotionally healthy for many people, and since everyones body is different, what is healthy for one person often isnt healthy for everyone else. We would all benefit from cutting discussion surrounding diet and weight from conversation.

While its always present, every New Year, diet culture infiltrates the media with Twitter ads for intermittent fasting and celebrities pledging to lose a certain amount of weight by December. Diet culture, according to dietician Christy Harrison, is a system of beliefs that worships thinness and equates it to health and moral virtue and promotes weight loss as a means of attaining higher status, which means you feel compelled to spend a massive amount of time, energy and money trying to shrink your body.

People choose to pursue weight loss for various reasons. Its not up to me, or to anyone else, to decide whether or not that reason is valid. But what is healthy mentally, physically and emotionally for one person isnt always healthy for everyone else.

Take for example, the Whole30 a detox diet which prohibits consumption of all added sugars, grains, alcohol, legumes, MSG and baked goods for 30 days. It has become a popular diet for the month of January, though a strict detox and food rules can be quite harmful for some people, as Colleen Reichman, a doctor of psychology and nutrition explains.

I know [the founder of the Whole30] markets [the Whole30] as a way to find food freedom, Reichman wrote on Instagram. Yes, I know some people have discovered food sensitivities through doing it. I am speaking to the risk factor that comes with this diet if that hasnt been your experience, that is totally ok too! Just know that there are many people who have developed disordered eating through doing this I am speaking to that population and attempting to provide a warning about the fact that this may happen.

Its true that diets with strict rules like the Whole30 or keto, which eliminates carbohydrates and focuses heavily on increasing fat and protein intake often catalyze disordered eating. Researchers estimate that about 35% of normal dieters eventually become disordered eaters which means they experience heightened anxiety around food, ingredients and weight. About 25% of these people will eventually meet the diagnostic criteria for an eating disorder.

Biologically speaking, some people are more prone to developing eating disorders than others. Which is to say, while some people can handle dieting without becoming obsessive and transitioning into disordered eating, other people cant. People in active recovery from disordered eating are often acutely sensitive to conversation surrounding weight loss and dieting, and since eating disorders, like all mental illnesses, come in many different shapes and sizes, we can never be sure who these people are.

And even if your audience doesnt seem to be affected, talking about dieting and weight loss sets a harmful example for those around you regardless of age. This is particularly dangerous for children and young adults who are navigating major life changes like puberty or moving away from home.

Its worth bearing in mind that kids are like sponges when it comes to taking in things, plus they look up to adults, so you might be teaching your kids to grow up self conscious about their bodies, Gillian McConnell, a registered dietician, writes. When kids hear us complaining about lumpy legs or cellulite-y thighs, legs transform from being what theyre actually needed for which is walking, running, jumping and dancing to being a body part that needs [to be scrutinized for appearance]. When kids hear a certain food being criticised as being bad or that it will make us fat, this may instigate food restriction or guilt over eating that food.

Nobodys body is exactly the same, either. A 2019 study done by Kings College in London tracked over a thousand U.S. and U.K. adults eating the same common foods. Researchers measured and tracked participants glucose levels frequently and found that every single individual in the study had a different bodily reaction to the food. This suggests that there is no perfect, one-size-fits-all diet.

Just because some diet or recommendation is out there doesnt mean that you fit it, Tim Spector, the epidemiologist and professor who led the study, said.

Not everyone can diet healthfully, and not everyone should. Its a personal choice, and one that benefits nobody when brought up in conversation. Talking about dieting and weight loss in casual conversation is not only harmful and unnecessary, but its also just not interesting. Im sorry, but someone had to say it. So please, along with the old texts from your ex, procrastination and vaping, lets leave diet talk in 2019.

Leah writes primarily about mental health, books, essays and the spices of the world. Write to Leah at LEM140@pitt.edu.

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Opinion | Cutting down on diet talk - University of Pittsburgh The Pitt News

Though plenty of vegetarian and vegan diets dont include anything made to imitate meat, meatless meat and plant-based protein are nothing new. Ask anyone whos ordered mock duck (aka seitan) in their pad Thai. Cartoonist Maki Naro outlined the history of mock meat for The Nib, from tofu in ancient China to the peanut-butter-and-seitan mix Protose, developed by John Harvey Kellogg (yes, the Kellogg of cereal-brand fame) in the early 1900s. But in the past few decades, as Naro points out, meatless meat has gotten a boost from unabashed capitalists, who sensed a growing interest in eating less meat and flexitarian diets and decided the existing beans and lentils and seitan werent enough.

Hence the rise of plant-based meat substitutes, which promise to mimic the texture, and even the bleeding, of real meat for those who cant do without those specific oral sensations. In the public imagination, the term came to the forefront mostly where applied to fast-food patties, with Impossible Whoppers and Impossible White Castle sliders, Dunkin Beyond sausage breakfast sandwiches and KFC plant-based fried chicken. A decade ago, a meatless burger patty would have been advertised as vegetarian or vegan cuisine, but now, its all plant-based. And that has turned it into a phrase that means everything and nothing.

Usage of plant-based is now expanding from shorthand for meat substitute to refer to just about everything, including products that were already vegan or vegetarian (aka, made of plants) to begin with. Case in point: a PR email I got from Ancient Harvest about its line of plant-based pasta. Pasta is traditionally made from wheat flour. And in case you havent cast your gaze upon a golden field lately, wheat is a plant. All pasta is plant-based. The company specifies that its POW! Pasta brand is made from other plants chickpeas and lentils so that it is both gluten-free and full of protein. Which is great! But plant-based as a descriptor of ingredients doesnt technically differentiate it from any other pasta.

Instead, plant-based contains within it a host of other implications, whether its that the food in question is full of protein or is low-carb or uses healthier ingredients. Take the emergence of plant butter, aka margarine, an emulsion of plant oil and water thats been around (and much maligned) since the 1950s. Plant butter is only new in that now it more often uses olive oil than vegetable oil, but mostly its a rebranding to obscure a product with which customers may have negative associations. By futzing with the assumed connotations of plant-based (i.e., a meat substitute made from plants), brands can use the buzzword to their advantage, and stretch it to cover almost anything but meat. But describing a product as specifically plant-based when the product its riffing on is also plant-based is redundant at best and cynical at worst, an attempt to sell customers something new thats not really that new. Or just confusing to someone like me, who is left wondering why some plants dont count as plant-based.

Though meat-free eating has been common in numerous cultures, labels and identities began to harden in the 20th century. The phrase vegan was coined in 1944 to stand for non-dairy vegetarian, and the Vegan Society soon declared that it opposed the use of any animal products in any capacity, not just in food. As Ethan Varian recently wrote for the New York Times, the word vegan has an inherently political connotation. To identify as vegan is to concern oneself with animal rights, with the conditions of slaughterhouse workers, and with the environment. It is not inherently healthier (as endless op-eds about Impossible Burger being no better for you than beef will point out), but health isnt the point; harm reduction is.

The term plant-based was coined in 1980 by biochemist Thomas Colin Campbell, who employed it to present his research on a non-animal-product diet in a way that he felt wouldnt be clouded by politics. He went on to advocate a diet of whole foods, though not everyone who eats a plant-based diet focuses on unprocessed and nutritious food. Instead of a collective ethical movement, the phrase has come to signal health and the individual, factors which, according to Naro, are why most people give up meat. Of course, thats a veneer a bowl of mashed potatoes or a bag of Takis technically qualifies as plant-based, though these items probably arent what people think of when they think healthy. But the term doesnt come with the baggage of vegan. Using plant-based allows people to feel theyre not joining a specific group for eating a specific way, says Varian.

Marketers have seized upon eaters desire to appear healthy but relaxed by capitalizing on that buzzword. A Google search brings up plant-based celery juice, pumpkin seeds, tofu, oatmeal, and black beans, all of which espouse their plant base or plant-based protein, and all of which have always been made from plants (or are plants outright). The carton of almond milk in my fridge says its plant-based, even though by purchasing almond milk, I presumably know its not dairy. In fact, saying plant-based instead of vegan sometimes obscures things while a vegan product would not contain dairy or animal products, plant-based allows for the possibility that there could be other things on top of that base.

And plant-based is also getting political. At last nights Golden Globes, organizers served an entirely plant-based dinner to attendees as a way to draw attention to climate change, not just for the health of its stars. More plant-based products are including gestures toward sustainability and the environment in their marketing. And with interest in a plant-based diet steadily growing, it behooves any plant product to advertise itself as such, even if thinking about it for two seconds would probably remind you that pasta or chips or beans are and always have been plant-based.

What we eat has as much to do with global supply chains and tradition and economics and ethics as it does our own bodies, and side-stepping serious thought about where ones choices fit into that web makes less sense than ever. Plant-based could become the new vegan, or it could wind up diluting a message of collective action in favor of individual choice under capitalism. It remains to be seen what plant-based will become. But rest assured that in a few years, a different vague term will probably take its place.

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The Plant-Based Diet: What Is It? - Eater

According to the campaign group Veganuary, more than 300,000 thousand of us will begin the year by trying out a vegan diet. Considering there are only 600,000 vegans in Britain to begin with, that's an awful lot of new converts. But one man who won't be adopting a vegan diet this month is podcaster and comedian Joe Rogan, who has decided to stick two figures up at the whole idea and instead will be celebrating World Carnivore Month by eating nothing but meat and eggs for the whole 31 days.

Writing on Instagram, Rogan revealed that he would be following the carnivore diet, which, like its name suggests, requires its devotees to eat all animal, all of the time. "As an experiment for the entire month of January, Im not eating anything but meat and eggs," wrote Rogan.

Rogan's version of the diet will include lean wild game, eggs and fattier cuts of meat like bison ribeye steaks. And what will the diet do for him? Well, so far, so good according to the Joe Rogan Experience host who has claimed that after just five days on the diet he has already noticed himself becoming leaner, while his energy levels have also received a boost. Still, to make sure that his initial findings on the diet aren't a mistake or down to the placebo effect, Rogan will be comparing samples of his blood from the beginning and end of the month.

But what can Rogan expect to find when he gets his results back? Well, at best, the carnivore diet is an extremely restrictive diet that may lead to some weightloss because it excludes foods that are low in beneficial nutrients but high in calories. More likely though, Rogan will have, for one month, followed a diet that is high in fat, cholesterol and sodium that doesn't provide fibre and also lacks necessary micronutrients and beneficial plant compounds.

Still, research on the carnivore diet is limited so we'll be waiting to see the results of Rogan's month-long carnivore experiment like the rest of his audience.

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Joe Rogan Reveals He Will Be Following an All-meat Diet this January - Men's health UK

A new small-scale European study has found that a mans diet could affect his sperm quality in less than two weeks.

The study, by researchers at Linkping University in Sweden, looked at 15 healthy, non-smoking young men aged 20 to 27 years old, with a normal body mass index (BMI).

The participants were asked to follow a diet set by the researchers for a two-week period.

During the first week, they were provided meals based on the Nordic Nutrition Recommendations, which encourages a diet high in cereals, bread, potatoes, fruits and vegetables, and low in fats and sweets, and includes a moderate amount of dairy, meat, fish, eggs and beans.

During the second week, the participants consumed a high amount of sugar in addition to the diet 375 grammes of sugar per day, equal to around 3.5 litres of soda or 450g of candy.

The team measured the participants sperm quality and other health factors at the start of the study, after the first week of eating a healthy diet, and after the second week of eating a high-sugar diet.

The findings, published online in PLOS Biology, showed that one-third of the participants had low sperm motility the sperms ability to move, which influences sperm quality at the start of the study.

However, the team were surprised to find that by the end of the study, the sperm motility of all participants had become normal, with the most pronounced improvement becoming apparent after the first week.

We see that diet influences the motility of the sperm, and we can link the changes to specific molecules in them.

Our study has revealed rapid effects that are noticeable after one to two weeks, said study head Anita st.

The researchers added that though it is hard to pinpoint whether the effect was due to the healthy diet or the high sugar intake, the increase of sperm motility might have been a direct result of the healthy diet, which could have persisted into the second week when participants were also eating more sugar.

The team also looked at small RNA (ribonucleic acid) fragments, which are found in sperm and play an important role in the growth of a cell, as well as being linked to motility, finding that these also changed following the two weeks.

The study shows that sperm motility can be changed in a short period, and seems to be closely coupled to diet. This has important clinical implications.

But we cant say whether it was the sugar that caused the effect, since it may be a component of the basic healthy diet that has a positive effect on the sperm, said st.

The team noted that sperm quality can be negatively affected by several environmental and lifestyle factors; for instance, obesity and obesity-related diseases, such as type 2 diabetes, are well-known risk factors for poor sperm quality. AFP Relaxnews

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The quality of your sperm is affected by your diet, study shows - The Star Online

KEY POINTS

High blood pressure, according to the National Health Service, is one of the top three diseases in the country, affecting around a third of adults. If left unchecked, it raises your risk of developing more serious health issues. Compounding the problem is the fact that the symptoms of the conditions, if any at all, particularly during the early stage, are subtle to none.

Fortunately, this condition can be managed with many of its attendant health risks drastically reduced. A recent study showed that including a particular food in your diet can greatly help in lowering down your blood pressure. diet to lower blood pressure Photo: stevepb - Pixabay

In a review of past researches published in the journal Hypertension, adding probiotic-rich foods can have a significant positive effect on high blood pressure. The study, which was conducted within eight weeks, involved volunteers being asked to consume food rich in friendly bacteria or probiotics. After the study, the participants enjoyed a significant drop in their blood pressure.

Hypertension

This condition is characterized by the rising of your blood pressure, putting your heart, blood vessels, kidneys, eyes, and brain under tremendous strain.Although blood pressure may normally rise and fall within the 24-hour cycle, persistently high blood pressure can heighten the risk of developing life-threatening conditions like heart attack and stroke. It also increases your risk of developing heart disease and heart failure, aortic aneurysm, vascular dementia, peripheral arterial disease, and kidney disease.

Keeping It Down

Eating probiotic-rich foods can help a lot in keeping your blood pressure down. Foods like tempeh, sauerkraut, yogurt, and kimchi are rich in probiotics that can have a positive impact on high blood pressure.

You can consume them in many ways. For instance, you can have a bowl of your favorite nuts and fruits alongside yogurt for a tasty snack or breakfast. Doing so can also help in improving your intake of important vitamins and minerals.

As regards tempeh, you can have them as a companion to your regular diet. The food, which is a popular meat substitute, has a nutty flavor similar to earthy mushrooms. Steam, boil, or fry this fermented soybean product for 20 minutes before serving. You can also season or marinate it to your accustomed taste. You can also add tempeh to your vegetable stews.

Kimchi consists of pickled cabbage and, in some instances, other small pieces of vegetables like carrots. A traditional Korean dish, it is made through lactic fermentation in brine and oftentimes consumed as a side dish. You can also slice it and add it as an ingredient to hotpots and soups.Sauerkraut, a German dish similar to kimchi, consists of thin cabbage slices and pickled in brine. It is best consumed in its raw form.

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Reduce Blood Pressure Reading By Including This Food In Your Regular Diet - International Business Times

If theres one thing that unites all diets, its cant.

Diets tell you what foods you cant eat, how much food you cant eat, and now, with the rise of intermittent fasting, even when you cant eat.

Yes, depriving yourself of food can lead to temporary weight loss. But eating well is less about what youre losing and more about what youre gaining. Eating well means youre building muscle, defending against disease, and harnessing more energy.

Eating well involves freeing yourself from batshit diet rules based on pseudoscience. Eating well makes your life easier, not more complicated.

Reams of research and experts agree that the easiest way to lose weight and improve your overall health is to eat at least 30 grams of protein and 10 grams of fiber at each meal.

Thirty grams promote muscle maintenance and growth. Ten grams fill you up during mealtime and helps you stay full until your next meal. Its simple. Except that you might not know what a 30/10 meal looks like.

So heres one for every day of the month.

They also feature other thing most diets dont: deliciousness.

You could slug back a mug of greasy butter coffee in the name of feeling bulletproof. Or you could start your day feeling satisfied and ready to tackle your workoutor the workout that is work.

Between the halves of a split whole-wheat English muffin, layer a sizzled chicken breakfast sausage patty, 1 broiled tomato slice, 1/2 cup sauteed baby kale, and 2 fried eggs.

483 calories, 30g protein, 57g carbs (10g fiber), 16g fat

Make a 3-egg omelet with 1/4 cup shredded cheddar and 2 cups sauteed baby spinach. Serve with 1/2 avocado smashed into 1 thick slice of toasted whole-grain bread.

571 calories, 34g protein, 30g carbs (10g fiber), 36g fat

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On 2 pieces of whole-wheat toast slathered with 2 Tbsp cream cheese, divide 2 oz smoked salmon, 1 Tbsp capers, some fresh dill, a little thinly sliced red onion, and fresh lemon juice. Eat with a medium-sized ripe pear.

551 calories, 45g protein, 55g carbs (10g fiber), 19g fat

Top 1 1/2 cups plain 2% Greek yogurt with 1/4 cup of each of the following: blueberries, raspberries, sliced strawberries, blackberries, unsalted dry-roasted shelled pistachios, and unsweetened coconut flakes.

621 calories, 37g protein, 43g carbs (11g fiber), 36g fat

In 1 Tbsp olive oil, sizzle 4 oz finely chopped leftover turkey breast and 1 large chopped leftover potato with 1/4 minced onion, 1 small chopped zucchini, and 1 cup shredded Brussels sprouts. Eat this hash topped with plenty of hot sauce.

640 calories, 47g protein, 81g carbs (10g fiber), 16g fat

Cook 1/2 cup steel-cut oats and then stir with 2 Tbsp peanut butter and 1 scoop chocolate whey-protein powder. Top with 1/2 sliced banana, 1 Tbsp raisins, and 1 Tbsp chopped walnuts.

740 calories, 42g protein, 84g carbs (13g fiber), 28g fat

Top 4 oz roasted cod with 2 Tbsp warmed salsa and 1 roughly chopped large broiled russet potato on the side. Serve with 1/4 sliced avocado, and a hardboiled egg on the side. Skip the traditional banana.

579 calories, 36g protein, 75g carbs (10g fiber), 16g fat

Over two Kodiak Cakes high protein waffles, divide 1 cup plain yogurt, 2 sliced peaches, 2 Tbsp unsalted dry-roasted shelled pistachios, 2 Tbsp whole flax seeds, and torn mint.

629 calories, 32g protein, 85g carbs (13g fiber), 23g fat

Order the 2 Eggs & Turkey Sausage on a Skinny Wheat Bagel, with a side order of mixed nuts.

740 calories, 37g protein, 40g carbs (13g fiber), 52g fat

Order a Hash Brown Scramble Bowl w/ Nuggets, a side order of hash browns, and a large fruit cup.

745 calories, 34g protein, 55g carbs (10g fiber), 46g fat

Unless you have a WFH gig, youll have to prep these meals during off hours. Whatever, though, because theyre simple to make, you can easily double or triple them for meal prep, and they taste way better than another ham and cheese.

On a bed of 2 cups chopped dinosaur kale, scoop 1/2 cup barbecue pulled pork in the center. Add 1/4 cup black beans, 1/4 cup corn, 2 oz roasted red peppers, and 3/4 small thinly sliced avocado. Top with a southwest-style dressing.

570 calories, 30g protein, 52g carbs (14g fiber), 31g fat

Zoodle-ify 2 large zucchini. Sautee in olive oil with 1 pint cherry tomatoes. Top with 2 leftover sliced boneless, skinless chicken thighs and 1/2 cup basil.

698 calories, 67g protein, 32g carbs (10g fiber), 36g fat

Assemble the following: 1 (2 oz) single-serving hummus pack, 3 Wasa crispbread crackers, 2 hardboiled eggs, 6 baby carrots, and a chunk of Swiss cheese. Snack away.

612 calories, 35g protein, 50g carbs (10g fiber), 31g fat

Slice 4 oz cold leftover sirloin steak and serve next to a salad of 1 cup chopped arugula, 1 cup chopped romaine, and 1 cup chopped watercress. Top with 1/2 cup cooked chickpeas, 1/4 cup roasted pumpkin seeds, 1/4 cup roasted red peppers, and 2 Tbsp light Italian dressing.

526 calories, 42g protein, 34g carbs (10g fiber), 25g fat

Mix 1 can drained white tuna with 1/4 cup 2% Greek yogurt and season with salt and pepper. Pile atop one slice of whole-grain toast and a thick slice of good cheddar. Heat under a broiler or in the microwave until the cheese melts. Eat with 2 cups red grapes and 4 celery sticks.

664 calories, 58g protein, 76g carbs (10g fiber), 17g fa

Mash together a 6 oz canned salmon with 1 Tbsp mayonnaise, 1/4 cup minced celery, the juice of 1 lime, and 1/2 cup navy beans. Pile between 2 slices dark rye.

754 calories, 62g protein, 81g carbs (11g fiber), 22g fat

In a large pot, cook 1 (28 oz) can crushed tomatoes with 1 (15 oz) can kidney beans, 1 (15 oz)can chickpeas, 1 (8 oz) package crumbled tempeh, 2 minced garlic cloves, and 1 chopped medium yellow onion, until chili-like. Season, pack, and reheat as needed. Makes 3 servings

Per serving: 526 calories, 34g protein, 82g carbs (20g fiber), 11g fat

Season and roast a 6 oz swordfish steak. Douse it in the juice of 1/2 lime and serve over 2 oz cooked soba noodles, 1/2 cup shelled edamame, and 2 sliced medium radishes. Drizzle with soy sauce. Top with cilantro. Serve with 3 heads cooked baby bok choy on the side.

553 calories, 47g protein, 61g carbs (10g fiber), 14g fat

Order a Apple Pecan Chicken Salad (Full) and a small chili.

730 calories, 53g protein, 70g carbs (12g fiber), 28g fat

Ask for a Turkey Sandwich on Whole Grain (Whole) with a banana.

630 calories, 38g protein, 87g carbs (12g fiber), 17g fat

If you frequently find yourself pouring a bowl of cereal an hour after finishing dinner, you might not be eating enough protein and fiber at suppertime. These meals fix that.

In a big pot, steam 1 (25 count) bag scrubbed littleneck clams with 1/4 cup white wine, 2 cloves thinly sliced garlic, 2 Tbsp butter, and 1 large thinly sliced shallot until the clams open. Top with parsley. Eat with crusty whole-grain bread and 2 cups sauteed green beans.

819 calories, 49g protein, 92g carbs (10g fiber), 28g fat

In an oiled cast-iron pan over high, sear 6 large sea scallops till done, about 1 minute a side. Serve with a medium roasted sweet potato topped with 1 Tbsp good butter and 1/2 cup pomegranate arials, plus 1 cup sauteed halved and seasoned Brussels sprouts.

452 calories, 34g protein, 52g carbs (11g fiber), 14g fat

Into a whole-wheat steak roll, stuff a grilled Beyond Brat and top with 3/4 cup warmed sauerkraut and spicy brown mustard. Serve with 1/2 cup potato salad.

654 calories, 30g protein, 72g carbs (15g fiber), 27g fat

Season and roast a 4 oz salmon fillet, then flake and tuck into three 5-inch corn tortillas with 2 Tbsp black beans, 1 Tbsp guacamole, and 1 medium sliced radish. Add some hot sauce and cilantro on each.

408 calories, 32g protein, 42g carbs (11g fiber), 14g fat

Stir-fry in 1 Tbsp of canola oil 1/2 block extra-firm tofu, 1/2 cup shelled edamame, and all of the following, chopped: 1/2 bunch asparagus, 1 cup broccoli florets, 1/2 red bell pepper, 1/2 cup water chestnuts, and 1/2 cup sugar snap peas. Season with rice-wine vinegar and soy sauce.

530 calories, 35g protein, 37g carbs (14g fiber), 28g fat

Sear 2 seasoned lamb chops and serve drizzled with 2 Tbsp balsamic syrup and topped with 1 Tbsp minced mint. Serve with . cup cooked green lentils and . large broiled tomato.

398 calories, 41g protein, 40g carbs (13g fiber), 8g fat

Saute 4 large peeled, deveined shrimp in 1 Tbsp olive oil, 2 minced garlic cloves, 1/4 cup roughly chopped unsaltedalmonds, and 1 lb chopped broccoli rabe. Toss with 2 oz cooked whole-wheat spaghetti and 1 Tbsp freshly grated Parmesan.

708 calories, 38g protein, 70g carbs (13g fiber), 35g fat

Slide 1 boneless, skinless grilled chicken breast into a wholewheat bun with 1 Tbsp Franks RedHot and 2 Tbsp crumbled blue cheese. Eat with 1 cup raspberries on the side.

383 calories, 36g protein, 38g carbs (11g fiber), 11g fat

Order the Southwest-Style Tacos with Grilled Shrimp and a side Caesar salad.

920 calories, 30g protein, 91g carbs (10g fiber), 50g fat

Ask for a Chicken Burrito Bowl with pinto beans, fajita vegetables, guacamole, corn salsa, and lettuce.

645 calories, 46g protein, 51g carbs (19g fiber), 32g fat

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Recipes That Are High In Protein and Fiber - Healthy Muscle Meals - menshealth.com

Now that the holidays are over and the new year has begun, millions of people across the world are jumping on the healthy lifestyle bandwagon and looking to shed some pounds before the warm summer months creep up.

Following a diet requires research (many fad diets can become dangerous to your health), strategic planning and strong willpower. With the emergence of the fitness world on social media, there are even more diets and weightless plans to sift through now than ever before.

A new ranking from the U.S. News & World Report provides a detailed guide outlining the best diets to follow in 2020. These diets have been scientifically researched and are backed by a team of nationally recognized experts in diet, nutrition, obesity, food psychology, diabetes and heart disease.

Looking to live a healthier life in 2020? Click through the photos above for a look at the 15 top-rated diets this year, according to U.S. News & World Report...

U.S. News editors and reporters compiled a first edition of the ranking by creating profiles using data from medical journals, government reports and other resources. A panel of health experts then reviewed the profiles and rated each diet by 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, according to the report.

Each diet was then scored and ranked into different diet rankings, from best diets overall to best heart-healthy diets. The diets featured in the best diets overall ranking combined ratings from all seven categories. The No. 1 best diet was required to be easy to follow, effective for weight loss, protect against diseases such as diabetes and heart disease and be nutritious and safe.

FLAVOR: Hungry for restaurant reviews and recipes? Get the free, weekly Flavor newsletter delivered to your email.

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The best diets to follow in 2020, according to U.S. News & World Report - Houston Chronicle

When a new year rolls around, its tempting to go for broke and try to achieve all your health and fitness resolutions in record time with a brutal exercise regime and a highly restrictive diet.

However, according to Joe Wicks, all this approach does is put you on the fast track to giving up on those resolutions before the month is out.

Ive seen so many people go through the yo-yo diet circuit of low-calorie diets, ketogenic, Atkins or whatever it may be, says Wicks. I just think when youre doing these kind of things youre setting yourself up for failure because its not something you can sustain all year round.

Fortunately, Wicks isnt just going to leave you with advice on what you shouldnt do. Heres what you should try to make your diet healthier this January with a little help from recipe box service Gousto, in which Wicks is an investor.

Its about a balanced approach to nutrition. Im not a massive fan of people obsessively counting calories. People should focus on cooking at home and portion control, alongside general exercise. Thats what the general population really need, I think.

When you start cooking at home youre reducing the chances of having takeaways, fast food, and meal deals on the go. By doing that youre more in control of what youre eating and you can get proper nutritious food in you. Keep it simple, and go back to your bologneses, vegetable chillis, stir-fries and curries thats way more sustainable. The food is going to taste great because youve made it yourself, and you can store a bit of it in the fridge or the freezer. Little things like this are going to set you up for a successful week.

If you dont do that youve got to rely on food on the go and thats when you get in trouble. Thats when you start to gain lots of body fat and feel really run down.

With my 90-day plan there are portion sizes and you weigh everything out, but after the 90 days I dont want people to be weighing their food. I think you just learn about portion control through recipe books and if youre doing a plan. Essentially its about eating intuitively if you feel like youre eating massive portions and youre really sluggish and tired, then youre probably eating too much. Its a case of gradually reducing things. You might have a really low-calorie breakfast but then a really nutrient-dense lunch, and it has to be a weekly target rather than a daily target, or it becomes a bit restrictive.

If you go down the canned food aisle youve got lentils, chickpeas, kidney beans, butter beans so many things that you might not necessarily be eating, but if your throw them in a curry with some coconut milk and some curry powder they taste incredible and are going to make your diet healthier.

People dont have the confidence to try things, they get stuck in the same five recipes on repeat. Thats why I like Gousto. I do four meals a week and it makes me try new things, new ingredients, and keeps things fresh every week as opposed to relying on the same food. I never cooked risottos, orzo pasta or Filipino curries I used to just do Indian curry and thats it. So its definitely got me using new flavours, and herbs and spices I wouldnt have used otherwise.

Most importantly its so convenient. The days of walking around supermarkets scratching my head wondering what to cook have gone.

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Joe Wicks On Why You Should Avoid Crash Diets - Coach

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If 2020 is like the years gone by, chances are your resolve has already broken down one week into the new year. For those with a little more staying power, next weekend is likely to serve up the first major hurdle: January 19, 2020 will be the day most people give up their new commitments, according to new research by Strava, the social network for athletes. The people behind the app analysed more than 822 million global activities around the world in 2019 to arrive at what theyre calling Quitters Day.

The data chimes with previous research; a study by researchers at the University of Scanton in Pennsylvania found that 80 per cent of all new year determination runs out by February, and only some 8 per cent of people actually manage to achieve those goals.

Resolutions are usually considered synonymous with a negative outcome, says UAE-based medical practitioner and nutrition advisor Dr Remy Shanker. They often serve to be unachievable.

She advises focusing on incremental lifestyle changes rather than drastic modifications that yield little more than stress. Set small goals you want to achieve every month with a small indulgence you can treat yourself to when achieving it. Incentivising your achievement structure helps you to stay on track or at least serves as a reminder.

How do you put that into practice when it comes to creating a new eating plan for yourself? We put the question to Farheen Dinda, Clinical Dietitian at Dubai Health Authority. She suggests the following dietary guidelines for creating and sticking to your new diet.

1. Eat healthy at every meal

Forget about fad diets, Dinda says, and focus instead on eating healthy at every meal. The USDA recommends a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. If youre reading this, youre well aware of the sort of foods you should be putting on your plate (and into your mouth) theyre not that far removed from everything your mum told you.

Dinda says, A healthy eating pattern includes a variety of vegetables, legumes, fruits, whole grains, dairy or its substitutes, a variety of proteins and healthy fats. A healthy eating pattern also limits saturated and trans fats, added sugars, and sodium. So skip the sodas and junk the fast food in favour of home recipes, and when you cant, such as if youre at a work meeting, make nourishing, wholesome choices. Make good food a part of your lifestyle, Dinda says, and youll begin to see the changes quickly enough.

2. Focus on variety, nutrient density and portion control

Eating a range of different foods, such as a variety of vegetables for example, keeps things interesting and makes sure your body is able to get the nutrients it needs. Re-examine your portions youre likely eating too much. A good way to determine the correct portion sizes is to look at your hand.

The recommended serving of meat or proteins is the size of your palm, or about the size of a deck of cards. Pasta or starches should be half a cup, or the front of your clenched fist. Vegetables should be double that amount, as much as your entire fist, or half your plate at each meal.

Managing calorie intake is fundamental to achieving calorie balance, Dinda explains.

The best way to determine whether an eating pattern is at an appropriate number of calories is to monitor body weight and adjust calorie intake and expenditure in physical activity based on changes in weight over time.

3. Add in vegetables and fruits

If you arent eating five servings of vegetables and fruit a day, youre not eating enough. Scientists now recommend at least ten servings per day. One serving is about a cup full of vegetables, and juice, no matter how many glasses you drink, counts as one serving.

DHA guidelines are in line with the Healthy Eating Plate guidelines created by experts at Harvard School of Public Health and Harvard Medical School and widely accepted around the world. About 50 per cent of your plate should be vegetables and fruit, beans and legumes, with the rest split evenly between whole grains and protein. Again, Dinda says locally grown vegetables and fruits should be your first choice, while making sure theyre prepared in a healthy way.

4. Support healthy eating patterns for all

When it comes to making a dietary change, its important to get everyone on board. Involve the family even if everyone else is healthy, theyll benefit from better eating habits. Rope in your friends, too, so youre not tempted to fall off the wagon at work or on a night out.

Everyone plays a role in creating and supporting healthy eating patterns across multiple settings, from home environments to school, workplaces and community gatherings and events, Dinda explains. Healthy eating habits must be followed by all members of the family. Take the kids along for grocery shopping and allow them to choose fresh vegetables and fruits in order to instil healthy eating habits early on. A habit can go a long way to keeping you healthy. Follow these guidelines and by this time next year, you wont need to read another diet article.

5. Limit calories from added sugars and saturated fats, and reduce sodium intake

Cut out the junk in your diet and limit anything thats deep fried or loaded with extra salt or sugar to an occasional treat if youre serious about getting your diet on track. Eliminate foods and beverages that have added sugars or salt theyre just not healthy, Dinda advises.

Thats especially true of processed foods such as crisps, cookies, tinned vegetables, breakfast cereals, cold cuts and microwave-ready meals. If theyre not full of added sugars and syrups, theyre likely to be loaded with sodium too much of which can increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Such foods are also likely full of trans fats such as margarine and vegetable shortening, which are also linked to insulin resistance, diabetes and heart disease.

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5 ways to rejig your diet in 2020 | Health - Gulf News

Jennifer Still

Over the past year, I've lost more than 120 pounds following the ketogenic diet.

Eating lots of fat, moderate protein, and very few carbs undoubtedly helped me shed the weight quickly and relatively painlessly while also helping to heal my dysfunctional relationship with food, specifically sugar.

However, I've decided to leave keto behind and venture on a new way of eating.

This may come as a surprise to some people, but this is a choice I need to make for myself. Here's why I'm breaking up with the keto diet.

I felt like I was missing out on certain nutrients

That's not to say that keto can't be a nutritionally dense diet. After all, while the common misconception is that those on keto eat only bacon, cheese, mayonnaise, and butter, the reality is that the formula of high fat, moderate protein, and very low carbohydrates can be enacted in any variety of ways.

Vegetables are allowed and even encouraged, and it's not as though lean meats are outlawed.

Still, I was aware that I was struggling with my intake of specific nutrients, particularly fiber. Given that adequate fiber intake can help relieve constipation, help lower cholesterol, and keep you fuller, among other benefits, I wanted to up my intake.

Coming off the keto diet and focusing more on whole, nutritious foods has reintroduced wonderfully nutritious things like beans, oats, and whole grains, and I feel much better for it.

I was tired of eating so much fat

Again, the "high fat" part of the keto diet isn't gospel - there are people out there doing low-fat, low-carb diets - but it's suggested for satiety.

While on keto, I often ensured I wasn't overly hungry and stayed full by eating high amounts of fat, from the aforementioned bacon and butter to things like sausages, steaks, and cheese.

It was delicious, for sure, but it also made me feel a little "blah" after a while - I was unenthused about the idea of having to try to find more sources of fat and increase my intake of it all the time so that I wasn't starving.

By coming off keto, I can find other ways to feel full, like carbs, protein, and, yes, fiber. I can still enjoy fat when I want to, but I don't have to rely on it as much.

My cholesterol levels went up

After getting some routine bloodwork done, I expected to see great numbers across the board, especially in terms of my cholesterol. After all, the ketogenic diet has shown promise in small studies by lowering triglycerides and LDL cholesterol in the majority of participants.

Unfortunately, it had the opposite effect for me.

My doctor was concerned at my high LDL level, though I did have a good triglyceride/HDL ratio and good levels of HDL in general. Although those high LDL numbers may be totally incidental, I can't help but feel like my high-fat diet may have contributed, so I'm trying a different approach to see if I can bring them down naturally.

It made going out to eat pretty difficult and less enjoyable

It's true that there are keto options at pretty much every restaurant. After all, you can always order a bunless burger, fried eggs, or a steak - and believe me, I've done this on many occasions.

However, after a while, I got tired of being so limited in my choices, and the people I went out to meals with were also annoyed by my rigidity in adhering to keto.

I was always stressing about what was keto-friendly on a particular restaurant's menu, or if I'd be able to customize an order to make it low-carb. That took a lot of mental energy that I got used to spending but eventually began to begrudge.

These days, I do look for the healthiest options on restaurant menus, but I also don't stress if something has breadcrumbs in it somewhere or if the sauce on a given dish has sugar.

I just eat a reasonably sized portion and move on with my life - and I have to admit, I feel pretty good about it. It's made eating out fun again.

I want more variety in my diet

Simply put, this is the bottom line.

The keto diet was a fantastic weight-loss vehicle for me, and I couldn't have made the progress I did in the amount of time I made it without following this way of eating. It has incredible value for those who are seriously overweight or who have a food addiction, diabetes, or any number of other health issues.

I would certainly never discourage anyone from trying keto or claim that it doesn't work and isn't worth it, because it totally is. That said, I feel like I'm in a place now in my health and fitness journey where strict keto is no longer a good fit for me.

I'm still focusing heavily on the "calories in, calories out" method and choosing carbohydrates that are whole, unprocessed, and slow to digest. I haven't come off keto so that I could start chowing down on french fries or eating peanut-butter-and-jelly sandwiches on white bread every day.

Instead, I'm focusing on things like oats with unsweetened almond milk and seeds for breakfast, or adding in things like quinoa or butternut squash with my evening meals. (And yes, sometimes it's nice to eat a regular cookie now and then.)

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I lost more than 120 pounds on the keto diet. Here's why I'm quitting it. - msnNOW