This month, millions of Americans will kick off 2020 with a diet reset. The healthier and leaner version of ourselves will be achieved only by controlling our eating habits, especially around carbs and sugar. Or so we believe.

But a radical new approach to health has also been gaining traction. Its called intuitive eating. Hang on to your green smoothie, because it contradicts everything weve learned about health and weight loss. And its the antithesis of wellness programs from keto to intermittent fasting to eating clean.

Intuitive eating posits that the very best diet is no diet at all. Instead of strict food rules, we should tune into our natural-born urges to eat what we want, when we want. While it sounds like a crazy fad diet, research is mounting to support its merits.

For one thing, diets definitively do not work: 95 percent of people who lose weight on a diet regain it within five years. An exhaustive study of the National Health and Nutrition Examination Survey published in November 2019 found that although more Americans are trying to lose weight mainly by controlling food consumption, body mass indexes and obesity rates continue to climb.

But the problems go beyond traditional weight loss programs. Chasing the perfect diet is, itself, a potential health risk. Clean eating, for example, emphasizes local, organic, non-GMO, unprocessed and plant-based food. But fixating on avocados, coconut oil and quinoa while demonizing processed foods takes eating healthy to a dangerous extreme. According to a June 2019 study in the Journal of Eating Disorders, the popularity of clean eating among college students belies its potential for disordered eating, or orthorexia nervosa.

As a food magazine editor in the mid-2000s, Christy Harrison wrote about the gluten-free and low-carb lifestyle, believing she was promoting healthy food choices. But at home, she binged. Id have an ungodly number of rice cakes to try to get the satisfaction I would have gotten if I had just allowed myself to have a sandwich on bread, she told HuffPost.

Now a registered dietitian with the popular Food Psych podcast, Harrison is leading a counter-revolution against diet culture. Her new book, Anti-Diet, is a takedown of the $60 billion weight loss industry along with celebrity-endorsed detoxes and well-intentioned environmental food rules she calls sneaky forms of dieting.

Based on deprivation, diets not only lead to food obsessions and binging but take a bigger toll. You start to see that its not actually giving you what you want, she said, and is taking away a lot of important aspects of your life your time and money, your well-being, your happiness.

According to Harrison and a growing chorus of holistic health practitioners, the antidote is intuitive eating.

The brainchild of registered dietitians Evelyn Tribole and Elyse Resch in the mid-1990s, the 10 principles of intuitive eating are designed to heal our relationship with food and our bodies. The journey to intuitive eating is like taking a cross-country hiking trip, the authors write in Intuitive Eating. Unlike dieting, the process is nonlinear and personalized with a nonjudgmental focus on wellness, not weight loss.

The concept has resonated with the body positivity movement, including the movement Health at Every Size, and lately has sparked a new brand of Instagrammers like @erinliveswhole and @olive.eeeats showcasing the anti-diet way of life.

But lets back up. If intuitive eating is based on internal eating cues, can we really trust ourselves?

Eating is fundamental to human survival, journalist Virginia Sole-Smith told HuffPost. The author of The Eating Instinct found convincing evidence that we are all born with a set of instincts to eat and self-regulate our food intake. Even toddlers do it. The trouble starts when we grow up in a culture that replaces comfort and pleasure around food with guilt, shame and fear. Were so convinced that eating the wrong things will make us fat, she said.

You can blame the diet industry, but Sole-Smith, along with Harrison, lays equal blame on the natural food movement. For 20 years, the efforts to call out environmental, social and racial injustices in the food system have also demonized industrialized food as bad and dirty. And if we choose to eat them, we are unhealthy by association.

While living on chia yogurt bowls and turmeric chickpea curry sounds good, its not sustainable for most people. I think the pressure to eat as clean and whole and natural as possible is wearing people out, Sole-Smith said.

Sure, its a scary idea to trust our own eating instincts. Were afraid of losing control, but Sole-Smith said, Youre not going to want to eat doughnuts day in, day out because after a while your body will crave something different.

The research backs her up. Ohio State University body image and eating behavior researcher Tracy L. Tylka has conducted large-scale studies to assess three main elements of intuitive eating: eating for physical rather than emotional reasons, unconditional permission to eat, and reliance on hunger and satiety cues. She concludes that intuitive eaters are aware of and trust their bodys internal hunger and satiety cues and use these cues to determine when and how much to eat.

Current research indicates that intuitive eaters are less prone to binge, have lower BMIs and have less disordered eating. They also experience more body appreciation, self-compassion and optimism as well as higher self-esteem.

It appears, after all, that you are not what you eat. For people like me who have lived by clean eating, its hard to let go of long-held ideas of good and bad food. But has all the food shaming benefited anyone?

For everyone ready for dramatic change in the next decade, Sole-Smith offers a simple anti-diet challenge: Dare to enjoy your food.

She added: You really cant have a healthy relationship with food if you cant take pleasure in food.

Originally posted here:
Intuitive Eating: What It Is, And Why It Could Work For You - HuffPost

Nutrition expert, best-selling author and Milk. Love What's Real spokesperson shares top ways to modify elimination diets for success

WASHINGTON, Jan. 6, 2020 /PRNewswire/ -- Americans' New Year's resolutions are in full swing, and 71% of resolutions are health or diet-related1. However, those doing an elimination diet may want to rethink their resolutions. Experts warn that many of the most popular diets this year, like the keto and paleo diets, may not be as good for you as your news feed makes them appear. When you cut out entire food groups, you can fall short on nutrients you need.

Instead of jumping on restrictive diet bandwagons, experts recommend focusing on consuming wholesome foods, like fruits, vegetables and real dairy milk, that are enjoyable and deliver benefits backed by decades of research. Real milk is a nutrient powerhouse, delivering 9 nutrients including 8 grams of high quality protein in every 8 oz. serving.

"I always remind clients that trendy diets that cut out entire food groups can do more harm than good," said Manuel Villacorta, registered dietitian and founder of the Whole Body Reboot. "For example, many cut out dairy, but real dairy milk is one of the beverages I recommend most because it's naturally nutrient rich, offering a unique package that is difficult to match in a single food or beverage."

If you're set on trying one of this year's fads, consider modifying some of the extreme requirements to better suit your lifestyle and what your body needs to be its best. Manuel Villacorta shares his top three tips for making some of this year's top diets work for you:

"Ultimately, if you want to stick with something you need to enjoy it. That's why I don't want people to chase diet trends or ditch whole food groups like dairy in the new year," shares Manuel Villacorata. "After 18 years of helping thousands of people lose weight in my private practice, my big secret is to simply eat a balanced diet to accomplish your goals."

To learn more about how real dairy milk can be a part of your diet and to find recipe inspiration and nutrition information, visit MilkLife.com

About MilkPEPThe Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation's milk companies, who are committed to increasing fluid milk consumption. The MilkPEP Board runs the Milk. Love What's Real campaign, a multi-faceted campaign designed to educate consumers about the powerful nutritional benefits of milk with 9 essential nutrients, including high-quality protein, in each 8 ounce glass. For more information, go to milklife.com. Campbell Ewald is creative agency for the Milk Life campaign from America's milk companies.

1"10 Top New Year's Resolutions for Success and Happiness in 2019," Inc.com, Jan. 1, 2019, https://www.inc.com/peter-economy/10-top-new-years-resolutions-for-success-happiness-in-2019.html.

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SOURCE Milk Processor Education Program (MilkPEP)

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This New Year, Skip Restrictive Diets and Opt to Eat More of the Foods That Give Your Body Nutrients it Needs - Yahoo Finance

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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

The rest is here:
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.

Read more:
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.

Read the original here:
Joe Wicks On Why You Should Avoid Crash Diets - Coach