Asthey say, old habits die-hard. Unless you have chosen to follow an eating planthat you can see yourself following forever more, you are likely to retire toyour old ways when the expiry date on your diet is reached.

Aspredictable as it may sound, you want to start a diet that isnt really a dietat all, but rather a lifestyle change.

Weight-loss, when it is happening, is very exciting and motivating, butonce you get to weight maintenance often the hard work needs to begin andreality sinks in that the changes that were made to your eating habits now needto become your forever.

The weight that youve lost is only viewed assuccessful, once you have kept it off for an entire year.

1.How do people do it?

TheNational Weight Control Registryis a long-term study which currently observes over 10 000 people who have lost a significant amount of weight and managed to keep it off.

The following arethe research findings that have helped them keep on the straight and narrow:

2.Are you eating to fight disease, orfeed it?

Mostof your food should be minimally processed, eaten as it is found in nature, andis mostly plant based.

3.Does it pinch your pocket?

Believeit or not, healthy can actually be cost-effective. To save on your food bill try focusing lesson grass-fed, organic and free from foods (free from gluten/wheat/lactose etc),and rather include minimally processed whole foods that are seasonal, that canbe bought in bulk (and shared), and plant yourself a vegetable garden.

Once you are aware of them, small changes inyour shopping list can have a significant effect on the weight of yourwallet. Take for example swapping yourfillet of salmon, for a few pilchards (of which the omega-3 content is similar) your per portion cost drops from approximately R40 to R3.50.

A similarly easy swap with very little impacton health outcome is swapping your olive oil (approx. R150/L) for canola oil (approx.R22/L).

4.Does following it make you a hermit?

Isyour diet one that can only be followed if you dedicate all your time topreparing your intricate meals? Issocializing difficult to do because of all your restrictions? Although you may be able to follow this for ashort period of time, eventually the natural need to socialize and be withothers will take over and adherence to your diet will wane.

Find a way of eating that doesnt just suityou, but also your family, and allows you the flexibility to still enjoy eatingmeals out with others.

5.Is it a miracle-worker?

Ifthe new diet you have decided to embark on has one or more of the followingcharacteristics you may be chasing a fad diet which is both unsafe andunsustainable:

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This article is provided through asponsorship from Pfizer in the interests of continuousmedical education. NotwithstandingPfizer's sponsorship of this publication, neither Pfizernor its subsidiary or affiliatedcompanies shall be liable for any damages, claims, liabilities,costs or obligations arising from themisuse of the information provided in this publication.Readers are advised to consult theirhealth care practitioner for specific information onpersonal health matters as this is notthe intention or purpose of the publication. Specificmedical advice or recommendations onthe clinical management of patients will not beprovided by Pfizer. In this regardPfizer does not support the use of products for off abelindications, nor dosing which fallsoutside the approved label ecommendations and readersmust refer to the Package Insert ofany product for full prescribing guidelines

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PARIS: Widely promoted guidelines to reduce fat intake could be unhealthy for people in low- and middle-income countries whose diets are already too starchy, researchers said on Tuesday.

Health authorities in Europe and North America recommend eating more fruits and vegetables while curtailing consumption of fatty foods, advice also adopted by the United Nations and globally.

But people in poor nations cutting back on fat may wind up piling on more carbohydrates -- such as potatoes, rice or bread -- because fruits and vegetable are more expensive, the authors point out.

"The current focus on promoting low-fat diets ignores the fact that most peoples diets in low- and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes," said Mahshid Dehghan, a researcher at McMaster University in Ontario, Canada and lead author of a study in The Lancet.

Meanwhile, a companion study, also published in The Lancet, concludes that the rich-world guidelines -- backed by the World Health Organisation (WHO) -- on fruit and vegetable consumption could be safely cut back from five to a more affordable three portions per day.

Dehghan and colleagues sifted through the health data of 135,000 volunteers from 18 countries across six continents, aged 35-70, who were monitored for a seven-and-half years. People who met three-quarters or more of their daily energy needs with carbs were 28 percent more likely to die over that period that those who ate fewer starchy foods (46 percent or less of energy needs).

Surprisingly, the findings also challenged assumptions on fat intake: diets high in fat (35 percent of energy) were linked with a 23 percent lower risk of death compared to low-fat diets (11 percent of energy). "Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death," Dehghan told AFP.

That covered a mix of saturated fats (from meats and milk products), along with monounsaturated and polyunsaturated fats from vegetable oils, olive oil, nuts and fish, she added. The study did not look at so-called "trans fats" from processed foods because "the evidence is clear that these are unhealthy", Dehghan said.

The best diets include a balance of 50-55 percent carbohydrates and around 35 percent total fat, according to the authors, who presented their findings at the European Society of Cardiology Congress in Barcelona.

Current global guidelines -- based mostly on studies done in Europe and the United States -- recommend that 50-65 percent of ones calories come from carbs, and less than 10 percent from saturated fats.

Overall, the study found that average diet consists of just over 61 percent carbohydrates, 23.5 percent "good" fat, and 15 percent protein. But these averages hid important regional imbalances: In China, South Asia and Africa, intake of starchy foods was 67, 65 and 63 percent, respectively.

A quarter of the 135,000 subjects -- mostly in poorer nations -- derived more than 70 percent of their daily calories from carbohydrates, while half had less than seven percent saturated fats in their diet.

The findings "challenge conventional diet-disease tenets" largely based on the lifestyles of Europeans and Americans, Christopher Ramsden and Anthony Domenichiello commented, also in The Lancet.

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'Diet guidelines biased against poor nations' - The News International

So you eat a handful of almonds every day. Great as this way you are ensuring enough vitamin E that stimulates the production of natural killer cells, the ones that seek out and destroy germs, along with other potent nutrients from the popular nut. But now it's time to look beyond the tried and tested and expand our gamutof good foods based on some new nutrients that we now know as absolutely brilliant for us.

For example, we now know that we can get our daily dose of vitamin E from wheat germ too.

This too is full of vitamin E, and also contains a phytonutrient called L-ergothioneine, which is a super powerful antioxidant not destroyed by cooking and one that you can add safely to your cakes, cookies, porridge et al.

This antioxidant helps conserve and maintain the levels of other antioxidants such as vitamins E and C and glutathione, and also protects us from the damaging effects of environmental UV rays.

Talking of nuts, we already know that walnutis a super star nut as it is loaded with good quality protein, and myriad nutrients like selenium, phosphorous, zinc, manganese, magnesium, vitamin E and more. But not many know that some phytonutrients found in walnuts - for example, the quinone jug lone - are found in virtually no other commonly eaten foods.

Other phytonutrients - like the tannin tellimagrandin or the flavonol morin - are also rare and valuable.

Score walnuts for rare phytonutrients.

All these anti-inflammatory and antioxidant phytonutrients help explain the decreased risk of certain cancers - including prostate cancer and breast cancer - that walnut consumption is linked to.

If you want to score the right omega 3, stick to animal products (including dairy) from animals that are fed on green grass (and not grains) as this way you ensure CLA (conjugated Linoleic acid) in your diet, which is brilliant at fighting weight gain, particularly around the dangerous abdomen area. So when going for yoghurt, buttermilk, meat, butter, milk, eggs, avoid the grain fed source.

Then there's lecithin present in bee pollen whose importance has lately come to light. Lecithin helps dissolve and flush fat from the body and that is how bee pollen helps lowers low-density lipoproteins (LDL) faster than any other food while also increasing the helpful high-density lipoproteins (HDL).

The missing vitamins

Very few of us know the importance of vitamin K2, which is as essential for our bones and joints as the much publicised vitamin D. That is because it is essential for activating enzymes that are involved in transporting calcium from the arterial walls to the bones.

Score vitamin K2 from egg yolk.

It is also important to keep heart disease and diabetes away. Unlike Vitamin K1, which is found in green leafy vegetables, K2 is found in fermented foods, certain cheeses such as Brie and Gouda and grass-fed organic animal products (that is egg yolk, butter, dairy et al).

Biotin is a water soluble B vitamin that one can score from carrots, almonds, walnuts, strawberries, onions and egg yolk. It is needed for healthy nerve, metabolic, cardiovascular and digestive functions and also helps naturally thicken hair, nails and beautify our skin. It's a beauty vitamin.

Go fish

Ever wonder what salmon, shrimp and lobster have in common? Their brilliant red colour is a result of Astaxanthin, the multi-talented antioxidant, which is the newest super star in the realm of anti-ageing.

It protects the cells from the most damaging forms of free radicals - improves skin elasticity and reduces the appearance of fine lines.

DMAE is a known cognitive enhancer.

There's another super star substance found in fish, sardines and salmon and that is DMAE (dimethylaminoethanol). DMAE is a known cognitive enhancer, that is, it helps boost memory and the body's problem-solving ability by improving nerve function.

Another bonus is that DMAE when eaten in larger amounts can increase muscle tone and therefore decrease the sagging of our skin too.

It's time to begin plating all new ingredients to score an even healthier body.

Also read: The truth about superfoods you need to know

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After a day of fasting, people only eat about 10% more than they normally would, explains Krista Varady, PhD, a nutritional scientist who led the University of Illinois research. That 10% doesn't even come close to making up for the missing calories, she says, which is why people lose weight.

MORE: 12 Hunger-Fighting Power Salads

Fasting also alters body mechanisms for the better, says Courtney Peterson, PhD, assistant professor at Pennington Biomedical Research Center. "Fasting lowers levels of inflammation and puts the body into repair mode," she says. "Production of antioxidant enzymes increases, and that helps repair and recycle cells."

Want to give fasting a shot? These guidelines will help keep you safe.

Check with your doctor first.You need to make sure it's safe for you to go without food for more than half a day at a timefor example, fasting is not for pregnant women or people with diabetes. "You can quickly deplete your body of electrolytes, including sodium, so fasting needs to be approached carefully," says Peterson.

Try the every-other-day approach.Once you have the green light from your doctor, give Varady's plan a shot: Eat as much as you want on feast days, and then limit yourself to 500 calories on fast daysand be sure to choose high-quality, nutrient-packed foods such as lean meat and fresh produce. While this well-studied approach is safe, says Varady, people who eat frequent small meals or snack often may find the fast days intolerable. (Learn how to lose twice as much weight with The 2-Day Diet.)

Experiment with time-restricted eating.This approach to fasting sounds more palatable to most people: To start, try limiting yourself to 12 hours of eating and 12 hours of fasting. Once you adjust, see if you can increase the number of hours you fast: In animal studies, weight loss and health benefits were higher when the feeding window was limited to 8 to 10 hours.

MORE: Which One's More Important For Weight Loss: Diet Or Exercise?

Always eat smart.Although some plans don't dictate what you you can have when you're not fasting, don't use that as an excuse to subsist on ice cream and Oreos. "No matter what diet you're on, you should get the bulk of your calories from healthy foods, like veggies, lean protein and whole grains," says Peterson. "Your body needs nutritious food to function most effectively."

MORE:25 Belly-Slimming Sassy Water Recipes

Make sure you drink plenty of fluids.You may not realize it, but food supplies at least 20% of your water intake. "If you're fasting, or even doing a modified, 500-calorie fast, you should drink 8 to 12 glasses of water every day," says Varady.

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5 Safe Ways To Try A Fasting Diet (And Why You'd Even Want ...

All fruits can be safely canned or frozen without sugar. Some low and no sugar foods can be canned at home with very good results. Some home canned foods lose color, flavor and texture when canned without the usual sugar and so you may end up with a different canned product than you had hoped for.

Sugar is not needed to prevent spoilage. Process the fruit just as you would if you used a sugar syrup and use the USDA recommended procedures and timetables.

The sugar in jams and jellies helps in the formation of the gel and serves as a preservative as well as adding to the flavor. To make sugarless jams and jellies, always use a commercial sugarless gelatin mixture or special pectin designed for sugar free or lower sugar jams and jellies. Be sure to follow the manufacturers directions. Jams and jellies when canned without sugar will have a softer texture and will not be as crystal clear as jams or jellies made with sugar.

When canning fruits without sugar it is essential that you select fully ripe yet firm fruits of the best quality. When you prepare fruits without sugar use water or unsweetened fruit juice instead of sugar syrup. Remember that the fruit and the fruit juices have natural sugars in them. Dont think that just because fruits are canned without sugar they are calorie free.

Splenda and sugar substitutes like Splenda, that you measure cup for cup, are the only sugar substitutes that you can use in place of sugar for the syrup that is used to cover the fruit in the jars. I have canned with this kind of sugar substitute for years and I I find the taste just as good as when I use sugar.

You may want to stay away from using saccharin and aspartame based sweeteners when canning. Saccharin based sweeteners turn bitter when processed. Aspartame based sweeteners lose their sweetening power during processing. If you can your fruits in water you can add these kinds of sugar substitutes when you serve them.

The sugar added to fruits when canning not only adds flavor but helps the fruit to hold its texture, shape and color. Sugar is not needed to prevent spoilage and that is why water or fruit juice can be substituted for low sugar home-canning. If you are on a special diet or are just watching your calories you may want to try canning without added sugar, it is a good option.

Jeannie Nichols is a food safety educator for Michigan State University Extension. She can be reached at nicho115@msu.edu or 517-439-9301.

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