Whats the secret to healthy eating? Less carbs? More fat? Less sugar? Unfortunately, research doesnt provide clear answers, so its wise to be wary of anyone claiming to have a silver bullet. Despite the best of intentions, even if the federal government wanted to improve health through better eating habits, they can't because they start with bad information.

While they try to associate diets with diseases like obesity, diabetes and cardiovascular disease, they cant because the dietary information comes from an unreliable source: the people consuming food. Stated simply, no one really knows what Americans are eating because the governments method for collecting dietary information is to simply ask people what they remember eating in the past.

Its 2015 edition is guided by data on energy and nutrient consumption collected from the memory and the truthfulness of study participants. These self-reported estimates of food and beverage consumption are frequently physiologically implausible, which is a scientific way to say that self-reported diets cannot keep people alive. One study analyzing the governments data found that a bedridden, frail old woman (i.e., a person with the lowest possible energy requirements) could not survive on the number of calories reported by the average person in the study.

Nevertheless, these physiologically implausible dietary data are analyzed for their relationships to the development of many chronic diseases. It should be obvious that bad dietary data make for bad analyses of diet-health relations.

Meanwhile, dietary recommendations based on these bad data perpetuate perceptions that foods can be classified into a healthy versus unhealthy dichotomy. For example, the U.S. government promoted the unscientific notion that obesity and heart disease were linked to the consumption of cholesterol and fats when the "Food Guide Pyramid" was introduced in 1992.

Back then, the governments advice was to obtain a majority of calories from carbohydrates primarily breads, cereals, rice, pasta, potatoes and other starcheswhile relegating meats, fish, eggs, and other protein sources to two to three servings per day. Fats were to be used sparingly.

Given the questionable dietary data and analyses, recent policy reversals on cholesterol and fat consumption are not surprising. Bad data = Bad analyses = Bad advice. Yet despite the lack of evidence supporting the governments low-fat advice, only in 2010 did the DGA stop recommending limits on total fat. Meanwhile, recent Gallup polls demonstrate that most citizens remain committed to avoiding fat in their diets, with nearly twice as many Americans actively avoiding fat in their diet (56 percent) as say they are actively avoiding carbohydrates (29 percent).

In other words, even when past bad advice is overturned, its legacy still lives on. It has been recently speculated that the U.S. government inadvertently fostered dietary changes that contributed to our growing weight problem and diabetes prevalence through its emphasis on limiting consumption of eggs, butter, milk, and meat, while bulking up on carbohydrate-rich foods like pasta, bread, fruit and potatoes.

Bad dietary recommendations also affect the advice given by advocates of taxes, bans and psychological nudges on various unhealthy foods. Advocates rarely question whether these interventions exert the desired effects on disease, weight or any other measure of quality of life. Rather, their focus is to simply guide Americans toward the DGA goals, despite little concern about the accuracy of the dietary advice or knowledge about whether public health will improve.

Ineffective interventions that redirect resources away from the actual causes of disease and ill-health are one group of unintended consequence of the governments pursuit of dietary advice. Another is that the best intentions of an army of dieticians, nutritionists and public health advocates are too frequently based on unsound science generated by bad dietary data. Calls for more aggressive interventions remain a distinct possibility, especially when advocates dont realize that the dietary guidelines they use to rationalize their interventions may themselves be public health hazards.

Government needs to refocus its efforts toward providing empirically supported dietary guidance that relies upon valid scientific data and rigorous evaluations of the consequences of such advice. Good intentions matter, but only so much as we have a scientific basis for our advice. Only then, can we begin to address what changes in our diets and which economic interventions may actually improve public health.

Edward Archer is computational physiologist currently serving as chief science officer at EnduringFX, a data analysis company. Michael L. Marlow is professor of economics and distinguished scholar at California Polytechnic State University, San Luis Obispo. They are authors of a recent Mercatus study with Richard Williams, Government DietaryGuidelines: Uncertain Science Leads to Questionable Public Health Policy.

The views expressed by contributors are their own and are not the views of The Hill.

Originally posted here:
Caution: Government diet advice may be hazardous to your health - The Hill (blog)

July 3, 2017 Credit: CC0 Public Domain

Feeding pregnant female mice a diet high in fat derived from common corn oil resulted in genetic changes that substantially increased breast cancer susceptibility in three generations of female offspring, reports a team of researchers led by scientists at Georgetown Lombardi Comprehensive Cancer Center.

Their study, published online today in Breast Cancer Research, suggests a research direction for examining the diet of pregnant women, says the study's senior author, Leena Hilakivi-Clarke, PhD, professor of oncology at Georgetown Lombardi.

"It is believed that environmental and life-style factors, such as diet, plays a critical role in increasing human breast cancer risk, and so we use animal models to reveal the biological mechanisms responsible for the increase in risk in women and their female progeny," says Hilakivi-Clarke.

A high-fat diet is linked to excess inflammation, and a number of epidemiological studies have made the connection between inflammation and risk of cancer, she says.

Hilakivi-Clarke has found in earlier studies that mice that eat a high fat diet when they are pregnant have "daughters" that are at excess risk of the cancer. This study, however, found that if pregnant mice were switched to a high fat diet during their second trimester when the germ line mediating genetic information from one generation to another forms in the fetus, an increase in breast cancer risk is also seen in "great granddaughters.

A gene screen revealed a number of genetic changes in the first (daughter) and third (great granddaughter) high-fat mice generations, including several genes linked in women to increased breast cancer risk, increased resistance to cancer treatment, poor cancer prognosis and impaired anti-cancer immunity. The researchers also found three times as many genetic changes in third generation than first generation mammary tissue between high-fat diet progeny and the control group's offspring.

"The soil in the breast, so to speak, remained fertile for breast cancer development in our high-fat experimental mice," Hilakivi-Clarke says.

The amount of fat fed to the experimental mice matched what a human might eat daily, says Hilakivi-Clarke. In the study, both the control mice and the mice fed chow with high levels of corn oil ate the same amount of calories and they weighed the same. "But our experimental mice got 40 percent of their energy from fat, and the control mice got a normal diet that provided 18 percent of their energy from fat," she says. "The typical human diet now consists of 33 percent fat."

Pregnant mice in the experimental arm ate the high-fat diet starting at gestation day 10, the time when a daughter's ovarian eggs (and so their germ cells) begin to develop. This corresponds roughly to a woman's second trimester. By comparison, eating a high-fat diet before and during pregnancy increase breast cancer risk in the subsequent two generations, but does not cause inheritable changes in the germ cells, Hilakivi-Clarke says.

"Studies have shown that pregnant women consume more fats than non-pregnant women, and the increase takes place between the first and second trimester," she says.

"Of the 1.7 million new cases of breast cancer diagnosed in 2012, 90 percent have no known causes," she says. "Putting these facts, and our finding, together really does give food for thought."

Explore further: Pregnant rats exposed to obesity hormone lose birth's protective effect on breast cancer

More information: Nguyen M. Nguyen et al, Maternal intake of high n-6 polyunsaturated fatty acid diet during pregnancy causes transgenerational increase in mammary cancer risk in mice, Breast Cancer Research (2017). DOI: 10.1186/s13058-017-0866-x

An animal study suggests that resistance to tamoxifen therapy in some estrogen receptor positive breast cancers may originate from in utero exposure to endocrine disrupting chemicals. The study provides a new path forward ...

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The keto diet is like the once popular Atkins diet, in that it promotes eating low carb foods.

The diet involves limiting carbs to 50 grams or less, which puts the body into a state of ketosis.

While the Atkins diet works in phases, the keto simply involves cutting the amount of carbs you eat right down.

For that reason it is much more simple for dieters to follow - and now one nutritious hs claimed the diet helps with superior weight loss and could help with epilepsy and seizures.

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Paleo, Durkin & Atkins, the most popular diets explained

Keto diet offers superior weight loss - according to Australian dietitian who promotes plan

Susie Burrell is a dietician and nutritionist with two Honours degrees in Nutrition & Dietetics and Psychology.

She has told dieters that there are many benefits to the diet plan.

She wrote for news.com of the keto diet: With their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose.

She also said: There is no evidence to show that keto diets are damaging to the body.

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She advocates avoiding foods like bread, cereals, pasta, rice, sugar and even fruit during the diet to quickly drop weight.

The theory is that if dieters train your body to run off fat then they can achieve better weight loss.

Ketosis is a state that the body goes into if it doesnt have it usual source of energy - carbohydrates.

The body then turns to ketones to create energy.

Ketones are created from the liver and are converted from fat.

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It is possible to measure it by testing urine, blood or breath samples, but there are also some telltale symptoms which dont require any testing.

Look for a dry mouth and increased third, increased urination and keto breath - this is due to a ketone body called acetone escaping via the breath and can make a person; breath smell fruity.

Express.co.uk explored the possible side effects of the diet.

See the article here:
THIS keto diet plan offers 'superior' weight loss - according to Australian dietician - Express.co.uk

95%

of people who tried this diet like it

out of 100 based on 375 reviews

Medifast Diet is a weight loss plan offering over 70 prepackaged foods, and suggestions for healthy meals. The plan offers 6 meals a day, with an eating schedule that allows meals every 3 to 4 hours.

The diet plan is also known as the Medifast Achieve plan, and its said to be the companys easiest and most convenient weight loss strategy. Its made to help promote weight loss while still preserving lean muscle mass. Even after one finishes losing weight, the diet plan is meant to help give people lifelong support for overall health and weight maintenance. Our experts conducted many reviews and found that this was the most effective diet plan. It offers an easy to follow and supportive system to help provide functional weight loss results.For a discount on the Medifast Diet plan click on this link.

Here are some notable ingredients added to Medifasts prepackaged foods:

Whey Protein Isolate

Organic Cracked Wheat

Milk Protein Concentrate

Dehydrated Carrots

Canola Oil

Potassium Chloride

Ascorbic Acid

Riboflavin

Resistant Corn Starch

Calcium Caseinate

Oat Fiber

Vitamin K1

Whey Protein Concentrate

Chicory Root Extract (Inulin)

Peanut Flour

Whey Protein Isolate: A by product extracted whenever cheese is made, this highly bioavailable form of protein is known for its ability to suppress appetite for hours. Its also rich in amino acids and it is composed of a minimum of 90% protein by weight.

Organic Cracked Wheat: Ground up wheat kernels which are high in fiber and trace minerals. This is organic and therefore is free of any GMOs or harsh processing which can have remains of dangerous pesticides.

Potassium Chloride: This provides the mineral potassium which is useful for regulating the proper functioning of nerves, muscles, and other vital organs.

Chicory Root Extract (Inulin): Woody plant that has trace vitamins and minerals and which can be used to aid digestion. This has been shown to be likely safe when used in allowable amounts. Inulin is a starchy substance that can be found naturally in chicory. It is beneficial for supporting healthy gut bacteria, as it is not digestible and can instead feed microflora.

Read more about the benefits of Medifast Diet when you visit their official website cited in this link.

Web MD has this to say about the Medifast Diet:

enriched with nutrients to help offset any deficiency that may occur

They also add that the meal replacement aspect can be supportive and:

help keep the weight off

Their review concludes with the following positive remarks about effective for both weight and health:

Medifast can deliver results

The Achieve plan offers:

Click the link here to get a special discounted rate on Medifast.

EDITORS TIP: Click here to sign up with Medifast

Their official website makes it really easy to verify what is added as they specific each ingredient added to their foods. They make sure to list any potential allergens, and they also provide the serving size, full price, and a nutrition facts list.

Judging the nutrition alone reveals that they ensure many vitamins and minerals are added to their foods. This ensures that one will be able to give the body what it needs to thrive and be healthy.

They also often use ingredients that are natural and wholesome. These additives are effective at providing a satisfying meal without packing on too many calories.

Also provided are gluten free and vegetarian options. In examining many of their foods its clear to see they have dedicated themselves to provide healthy and effective solutions for weight loss.

Read about what the Medifast diet can do for you by visiting their official website.

Pricing can vary depending on the specific plan one chooses.

For example their Flex plan is meant to deliver steady and gradual weight loss and it provides 4 Medifast meals alongside 2 lean and green meals and a healthy snack.

Their Go! Plan offers 5 Medifast meals and 1 lean and green meal. These meals are ones users can cook at home, as long as one makes sure to pick an option offered by the company.

You can even customize it further by reaching the company as they offer plans for those with gluten or soy intolerance, nursing, vegetarian or those who are of an older age. Support is also provided for diabetics who need to regulate their food choices closer.

Users often said they paid a fair price on these plans and the company does offer free shipping for certain orders. Overall when you look at the value given by the quality of meals, it certainly does make it a well-priced and affordable solution for weight loss.

You can get a hold of the Medifast Diet with a special discounted rate when you click on this cited link.

Medifast, Inc. is the name of the group; their contact information is listed as:

Phone Number:(800) 209-0878

Email: A contact sheet is provided for direct messages.

They also list their official hours of operation so people know when is the best time to contact them.

On Consumer Affairs.com the company has been well regarded with 4 and a half stars out of 5. Its shown how they have been recommended by more than 20,000 doctors, and that it has already helped thousands lose weight successfully.

People who had questions and concerns were immediate responded to by a representative of the company on this website. People often said they trusted the company and felt that they were reputable. Customers said the following:

customer service is great

quick and they answer all my questions quickly. Feel like Im part of a larger family

You get a great deal on quality without breaking the bank

love the fact I can customize it as I like and get exactly what I enjoy eating

For a detailed look into Medifast and to also get it now with a unique discounted rate, click on this link to be redirected.

EDITORS TIP: Click here to sign up with Medifast

Here are some customer quotes about the Medifast Diet:

lost around 25 pounds thus far since starting

wasnt able to lose weight no matter what I tried. Find that this is the only thing that works for me

Id recommend Medifast to other people who are struggling to keep the weight off. It makes it so much easier to decide what to eat

Many said that they were not just able to lose weight, but to also keep it off long-term. There was a lot of genuine praise from people who also enjoyed the taste of the food, and who also added it was helpful for picky eaters who only liked certain foods, and who were able to customize it to fit their taste buds desires.

Overall many had a resounding benefit form the Medifast diet, and they also praised its functionality to help provide support whenever people needed it. Taste wise people said it was satisfying, and that it helped suppress their appetite. As far as the actual service and overall ability to interact with someone at the company to gain more insights, there was also praise over the helpfulness of the support staff.

Listed here is the official Medifast Diet website where you can read more about what foods are offered, and what the diet can do for weight loss.

The Medifast Diet consists of pre-packaged low calorie foods, as well as diet advice and suggestions for grocery foods. This is comprehensive, and many users have said the quality of foods is high. Customers noted they were able to sustain their weight loss results, and that the foods and advice offered were easy to use and helpful. This is the reason why we have rated the Medifast Diet as the best weight loss plan available.

The makers of Medifast have provided full support as they offer detailed advice and representatives that users said were helpful, and made them feel welcome and unintimidated to learn about real functional weight loss results. This is why they were so highly rated on Consumer Affairs, and Web MD has also said it is a nutrient rich diet plan which can help with supporting weight loss.

Since you can customize it to meet your taste and dietary preferences, its also made to be functional by all users. In this link you can get a special discounted price off of the Medifast Diet; click this link to get a hold of this special rate

Do You Know the Best Diet Pills of 2017?

Save time and energy by never having to grocery shop, count calories or cook your meals again. Medifast meal delivery service will send high protein meals directly to your home. By controlling portions, nutrients and calories, Medifast users can expect to lose 2-5 pounds per week for the first two weeks on the Medifast 5 & 1 Plan and 1-2 pounds per week thereafter.

The Medifast Plan menu consists of shakes, bars, soups, and other sides you can pair up to create your diet or the day. Medifast offers 70 meal choices to satisfy different palates and dietary requirements. Kosher, low glycemic, lactose-free and vegetarian diets are all supported by the Medifast plan. Medifast even has specific plans for the unique needs of women, men and diabetics.

Medifast's success has been proven in multiple clinical studies, the Medifast website offers dozens of real-life testimonials, and its products and programs have been recommended by more than 20,000 doctors since 1980.

A John Hopkins study found the Medifast plan helps dieters quickly and safely lose weight by decreasing the amount of calories they consume each day. The study also found that participants with type 2 diabetes lost 2 times the weight of individuals following the American Diabetes Association's dietary recommendations. Medifast also shows positive results in participants with other illnesses, like hypertension and high cholesterol.

All of the Medifast products are available online, but Medifast does offer some physical centers throughout the country, in Alabama, Arizona, California, Florida, Georgia, Maryland, Minnesota, Pennsylvania, Texas and Virginia. You can choose to go to a center, but you can complete the program online just as easily.

Medifast YouTube Channel

Medifast Recipes at iFood TV

Meal Replacement Shake Review

A sampling of feedback and experiences shared by our community.

I am a 48 year old male with a fairly unactive lifestyle. On May 16, 2011 I started the Medifast diet following the 5/1 plan. My starting weight was 325 lbs. I am 11-1/2 weeks into the diet and have lost 58 lbs.

I come from a family of excellent cooks. Are the food offerings gourmet quality? No. However, they aren't, in general, as horrible as people say. Sure, there's a few clunkers out there but, for the most part, there are so many varieties that you should be able to find your way through. - Greg 8/5/11

I am 49 yrs old...5"5" and I started my program Aug 8th 2010 at 172 lbs I lost 45 lbs in 14 weeks! It's easy and the results are rapid. The first week I lost 8.5 lbs and the first month 17.5 lbs and then I averaged about 2.5 lbs a week. I have been reading lots' of discouraging people on here in regards to the food. Yes, there are some of the meals that you will not care for. But, you will figure out your likes and dislikes right away. Just don't eat more then one pkg out of each box for any returns.For me personally ..I love the bars and like the rice cakes, pretzels and puffs vanilla and mocha shakes yum! - Lorrie 8/4/11

I started medifast around October 2010. I went from 165lbs to about 142lbs in 3 months. I was very pleased. Unfortunately once I became comfortable being able to fit in my own clothes again I stopped the program. I did not start the maintenance program. My own fault. I ended up gaining my weight back and have started weight watchers and it's been successful so far. So depending on wether or not I would of stayed on the program I would have a better review. So it does work, and I do like it. But it was not for me and the food gets old quick! If you keep to it right, and do not cheat! I would cheat just for one day with some medifast and maybe a real meal with the family and I would be gaining a pound.. Just keep to it. - Alyssa 7/4/11

This diet works without a doubt as long as you can stick thru it. It is VERY difficult the first few days but once you make it thru week 1 the cravings pretty much go away. The food will also begin to taste better, however its best to try everything because not everyone like everything. I personally just do the shakes and brownies sometimes the scrambled eggs. They also have a great community site for advice and support and you can get great ways to doctor it up the meals too. The weight definitely comes off quickly and you see results weekly on the scale on with a measuring tape which is great motivation. Of course it has its downside like every diet the weight can come back quickly and more, but only if you don't go into the transition stage and gradual reintroduce foods back into your diet and maintain a healthy balanced diet. - Izzy 5/17/11

The Medifast diet consists of five prepared meals and one "Lean and Green Meal." (L&GM) known as the Medifast 5 & 1 plan. Your L&GM will consist of a lean protein (a seven-ounce serving of chicken, turkey or fish, or a five ounce serving of beef, pork or lamb) with a tablespoon's worth of condiment like ranch dressing, ketchup or mustard. You will also choose your side dish, which can include a salad, or raw or cooked vegetables. You will always eat at least three servings of vegetables in your L&GM.

The Medifast program encourages you to keep your metabolism high and avoid hunger by eating every three hours. It also recommends that you stay hydrated by drinking your choice of calorie-free beverage, preferably water, consuming at least 64 ounces each day. While your Lean and Green Meal and beverages are up to you, the rest of your meals will be chosen from the dozens of low-calorie, high nutritient meal-replacement items that Medifast delivers directly to you. With options like puddings, oatmeal, shakes, and scrambled eggs, it's hard to get bored.

At the beginning of the program, you will remove high carbohydrate vegetables from your diet like corn and carrots, to jump start your weight loss. You'll slowly introduce these items back into your diet over time and they can be a part of your diet in the maintenance phase, if you wish.

While on the Medifast program you dont have to worry about counting anything; calories, grams of fat and carbs are all controlled and you can expect to lose between two and five pound per week. The Medifast meals are made with 24 different vitamins and minerals to keep you full and satisfy your nutritional needs.

A typical day of eating on the Medifast program looks like:

The Medifast website offers an exercise guideline document, but there is specific workout program. Medifast recommends getting daily exercise, but your intensity, mode and duration are left completely up to you. They suggest running, jogging, swimming, dancing or walking, but with such a low calorie, structured program, getting your daily 30 minutes reccommended for health should be enough for you to successfully drop weight.

Medifast recommends waiting two to three weeks before introducing exercise if you do not already exercise regularly. You should also consult your physician if new to exercise. Start slow, and gradually increase you time and intensity as you feel things become easier. If you have been exercising consistently prior to starting Medifast, it is recommended that you reduce your intensity and duration of exercise for the first couple of weeks so your body can adjust to your lower calorie levels, and do no more than 45 minutes of vigorous exercise each day during this time period.

Medifast suggests, as do we, that you find something that you enjoy for your workouts so you are more likely to stick to them. The gym isn't your only option. You can take up jogging outside, dance classes, swimming, or biking to get in some exercise while finding a new activity you enjoy.

Common questions asked about the Medifast program by our community. Click each to see the full answer.

Does anyone experience an early plateau on Medifast? - NB 6/21/11

Is there any medical supervision on Medifast? - KJ 6/10/11

What is the cost of 3 months on Medifast? - Jeannie 6/8/11

Will my body adjust to hunger at the beginning of the diet? - Lisa 3/7/11

Ask or answer Medifast Questions now.

For more than 20 years, Medifast has been the answer for many people's weight loss struggles.. Its also helped people with pre-existing health conditions, like diabetes and hypertension, lose weight safely. The taste and quality of the meals have gotten mostly positive feedback, so if you want to take out all of the guess work, Medifast may be the diet for you. You'll learn how to eat proper portions with balanced nutrition, while eating consistently throughout the day. Most programs and diets cannot boast the doctor recommendations, positive clinical findings and glowing testimonials that Medifast can. It's worth a look if you have weight to lose and are looking for a convenient, all in one approach to eating.

Read the original post:
Medifast Diet Review: Does it Work? - Diets in Review

The learning never ends, and neither does the search for knowledge. It pays to understand the ways of your body, so we are better guided on our path to a more energetic, pain-free life.

Repeated movement or action done continuously for 15 to 20 minutes is considered exercise. If you are thinking of joining a marathon, start training several months before the event. One simply cannot jump in and join the frenetic pace of runners. By forcing your body to adapt, you will cause more injury to yourself.

It is the general thinking that warm-ups are not as important as regular exercise but they are necessary. Warm-ups are designed to increase circulation and blood flow to your entire body. Simple brisk walking and slow running, body squats, jumping jacks, light aerobics and dancing qualify as warm-up workouts. Continue for three to five minutes until you are breathing heavily.

Cool-downs are just as important. A slow walk will do, along with simple stretching.

Do you know that an ice bath can help you get slimmer? So does a light workout right after a heavy exercise routine.

Extreme temperatures

Exposure to extreme temperatures, whether hot or cold, improves cell performance because it stimulates mitochondrial function. Cryotherapy can help optimize the burning of body fat by increasing brown adipose fat. Now we understand why spas have icy cold pools as well as steam rooms.

Moreover, this stimulates the production of norepinephrine in the brain, essential to focus, mood and attention, as well as the alleviation of pain. All that one needs is exposure to 4C water for 20 seconds or 13.8C cold water for two minutes or more.

There is a cold shock protein in the brain which is automatically triggered by exposure to cold. RBM-3 is activated by a simple drop in temperature of as little as 1.5F. This suggests that cryotherapy could possibly have a neuroprotective benefit for the entire body.

Diets fail not only because of the lack of commitment from dieters. What dieters do not understand is that muscle burns seven times as many calories as fat. Even if you diet, if you dont exercise, the weight loss will not be significant. The main problem is most likely the chosen diet; it creates hunger and slows down metabolism.

Dieters, listen up. You dont need to feel hunger to losE weight. Feeling hunger doesnt assure weight loss. In fact, it does the oppositeit causes you to have a bigger appetite. A diet that creates hunger is the wrong regimen. It means that your diet is imbalanced. When this happens, your body will go on survival mode. The result: a diet resisted by your body.

Studies have shown that the average person gains weight for every diet he or she is on. Worse, if weight loss occurs, it will be only temporary.

The only way to loss weight is to increase metabolism by burning calories through exercise and decrease the amount of food consumed. Follow these and there is no reason why you cant reach your ideal weight.

This weeks affirmation: I can do anything. Love and light!

Reference: natural health information articles on mercola.com

Subscribe to INQUIRER PLUS to get access to The Philippine Daily Inquirer & other 70+ titles, share up to 5 gadgets, listen to the news, download as early as 4am & share articles on social media. Call 896 6000.

Read the original here:
Diets won't work without exercise - Inquirer.net

In our ever-earnest quest for health (and perhaps to be part of the hip diet-following crowd), certain phrases make their way into our gastronomic vernacular. At times, admittedly, they stick in our craw:

Paleo. Whole 30. Cleanse.

Then there's this one, alluring in its innocence, tantalizing in its seeming simplicity: clean eating.

It sounds, on the surface at least, to be a breath of fresh air inhaled and exhaled, slowly and yoga-esque, through the nose. What, after all, what could be more basic than clean eating?

Lots, apparently. The headline on a Good Housekeeping column called it "Total BS." Huffington Post UK wrote about "How Clean Eating Became a Dirty Word." For every website or trainer or dietitian touting it, there's another rolling their eyes or giving it a thumbs down.

It's confusing, they say. It implies if you're not eating clean, you're an overweight sloth whose food is unclean. It can cause anxiety in a world that already has plenty enough worries particularly of the dietary variety.

"I tend not to use the phrase often," says Sara Asberry, registered dietitian at the University of Texas at Dallas, "because I feel it has a lot of mixed messages. It inadvertently is implying that all other foods are dirty."

Julie Kuehn, registered dietitian and personal trainer at Life Time in Allen, Texas, loves it.

"When I hear 'clean eating,' I think, "Oh, yeah!'" says Kuehn. "I feel like, honestly, as a dietitian practicing for 23 years, I think we've finally stumbled upon the catchphrase that gets it."

One problem, though, seems to be coming up with a mutually agreed-upon understanding of the two words. What exactly does it mean?

"There are a lot of definitions, and that's part of why it can be so confusing," Asberry says.

Kuehn defines the concept basically as "minimally processed foods. If it came from the ground," she says, "it looks pretty much like it did when it was growing. A potato chip looks nothing like a potato."

But, she acknowledges, people do get a little carried away: "Should we get all organic? All local meats? There's not a clean-eating council to define it."

In the past, Kuehn says, so-called "diets" revolved around eliminating something for instance, carbohydrates or fat. "Everybody's always trying to eliminate a food group, then another group of scientists comes out and says 'No, eat this.' It's leaving consumers confused and baffled."

But, says Asberry, many people are just as baffled with clean eating.

"If they come to me wanting to eat more fruits and vegetables and whole grains and lean protein, I can support them," she says. "But if they come to me wanting to eat all organic and omit foods from their diet 'I hear dairy is bad for me' or 'I hear grains are processed foods so I don't want to consume them' they're eliminating really nutritious foods. A lot of times, if you're eating too much of one thing, you're not eating enough of another."

Allison Cleary, a registered dietitian at Baylor Scott & White Medical Center at White Rock, also cautions against taking clean eating too far. Say, for instance, you eliminate fast food. OK; they're not exactly known as bastions of health. Then you move on to all deli meats. Again understandable, because some processed meats have been shown to increase cancer risk. Then you read online that you should be grinding your own meat.

Then you hear that steaming broccoli will change the nutritional content and rethink this important vegetable. Then you start turning down dinner invitations for fear you won't find anything on the menu that falls into what you consider "clean eating." Then you begin looking askance at other people who eat a chocolate-chip cookie or meat that isn't grain-fed.

"It's not mentally healthy, mainly because it causes a lot of anxiety, a lot of worry," says Cleary. Plus, "clean eating, in its most extreme form, is pretty time-consuming."

When people find out she's a dietitian, she says, they often brag about eating clean. "They're almost looking for praise and recognition, like 'You're doing something good!' If it's just a quick thing, I say, 'Yeah, eat your fruits and vegetables,' and I leave the conversation. People get defensive if I say it's not all it's cracked up to be."

When Kuehn meets with clients, she stresses the importance of making small and slow changes that will become part of a permanent way of eating. She tells them to forgive themselves for past dietary transgressions, and to look at food as fuel.

"Clean eating is a way of eating," she says, "a new lifestyle. There are no foods they're not allowed to have. We move toward a healthy balance and do it as a way of life."

Here are some tips to eating call it what you will clean, healthy, sensibly.

LOOK FOR CLEAN LABELS

If you're having oatmeal, Asberry says, the label should say "100 percent rolled oats."

"If we're looking at yogurt, I want to see milk and active cultures. Past that, we should be more cautious. Milk, I want it to say 'milk.' Unsweetened almond milk wouldn't fit in as clean. It's a paragraph of ingredients." It's not a "bad food," she says, but "they're trying so hard to make it a substitute for milk that it has to be heavily fortified to compare."

SEEK OUT FOODS WITH NO LABELS

Shop grocery store perimeters: "Fresh fruits and vegetables, fresh lean protein, dairy products, really nice whole grains," Asberry says.

EAT MINDFULLY

This is the concept of "just listening to your body and really trying to nourish your body," Cleary says, "of trying to recognize your hunger cues, eating when you're hungry and stopping when you're full."

Craving a cheeseburger? Ask yourself if it's something you really and truly want. "If it is, allow yourself to have it, guilt-free, without beating yourself up, and without overeating," she says.

Asberry suggests creating routines: Eat at the table. Instead of walking around the house mindlessly munching on a bag of chips, make nutritionally dense trail mix with nuts, unsweetened dried fruit, whole-grain pretzels and dark chocolate chips. Put a portion on a plate or napkin, eat that and put the rest away.

MAKE SMALL BEHAVIORAL CHANGES

"There's no magic cure for a healthy diet, no one thing you have to eliminate or one super food you want to add and you'll automatically be super-healthy," Cleary says. "A lot of people want that."

If you tend to pick up most meals from a drive-through window, decide to make lunch or dinner one day a week. "When you feel comfortable with that, work on two days or three," Cleary says. "Over a period of time -- we're talking months and years -- you'll look back and say, 'I made a big lifestyle change.'"

NIX THE WORD 'CHEATING'

"Most people have a hard time with this, but I say, 'You're in it for the marathon, not the sprint,'" Kuehn says. "The goal is 80 percent of the time to be spot-on. Don't consider it messing up; consider it training yourself."

PLAN AHEAD WHEN EATING OUT

Just about every restaurant posts its menu online. "A safe thing is usually grilled salmon or other fish," Kuehn says. "I tell them instead of couscous or white rice, do extra vegetables. Or a salad, but check what they put in it. Are there candied pecans in there?" If so, pick another kind.

STILL CONFUSED? SEEK HELP

"If you have any question about bloating or feeling gross or you feel like you're in a brain fog, lab testing is very helpful," Kuehn says.

Adds Cleary: "People generally know what their weaknesses are and what they need to work on. But if you're having difficulties, see a dietitian. We're able to work with you and help you with your problem areas. You're supposed to enjoy your food."

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Dishing a little dirt on the 'clean eating' diet craze - Quad-Cities Online

Anthony Warner is a professional chef and blogger. A regular contributor to New Scientist and The Pool, his blog has been featured in the Guardian, Mail on Sunday and other publications. In 2017, he was named on the Telegraph's Food Power List of tastemakers changing the way we eat and drink. He lives in Nottinghamshire, blogs at angry-chef.com and you can follow him @One_Angry_Chef.

Assembling a crack team of psychiatrists, behavioural economists, food scientists and dietitians, his new book, The Angry Chef: Bad Science and the Truth about Healthy Eating, unravels the mystery of why sensible, intelligent people are so easily taken in by the latest food fads, making brief detours for an expletive-laden rant. Below, exclusively for Foyles, Anthony explains what needs to change in diet books.

Heres a bit of free advice to save you some time, energy and heartache over the next few years. Diets dont work. I give you permission to ignore every single diet and health title in the latest book charts. Dont feel the need to buy any of them, and if you already have one, make sure you ignore all the advice contained within.

Dont believe me? Well, despite the diet industry being worth well over half a trillion dollars per year worldwide (1), there is good evidence that almost all that money is being wasted on false hopes and broken promises. Numerous scientific studies and reviews have shown that the large majority of people who start a diet will have regained any initial weight loss within five years. To make things worse, around 40% of dieters will actually end up heavier than when they started (1,2). In fact, one of the most reliable indicators for whether or not you are going to put on weight in the long term is if you are currently on a diet.

So, for those of you who have taken the cant be bothered approach to weight loss, congratulations. You are probably doing better than all those kale munching detoxers, faithfully clutching the latest lifestyle gurus guide to effortless perfection.

And dont be fooled by the many books that promise this is not a diet, its a sustainable lifestyle change. For within the pages, you will still find rules and restrictions, disordered eating dressed up with pseudoscientific language and some flashy food styling. These books hide aspirations of thinness under a veil of wellness - gluten, grains, carbs, dairy or meat, being needlessly demonised to hide the weight loss goals that lie at their heart.

These are still rules. This is still dieting. And diets just dont work. Long term, you will most likely put on weight, and once again be forced to invest in the latest fad, probably just a reworking of the same pointless rules that let you down before. Your financial, physical and mental health will all be much better off if you do nothing at all.

So, given that their product is scientifically proven not to deliver on its promises, what exactly should the authors and publishers of diet books do? Well, I have three simple rules they might want to consider following -

I think that following those three simple rules would kill the diet industry for good, and for the mental and physical health of the nation, that would be no bad thing. But would it create a dystopian future of deep fried cakes, trifle sandwiches and rampant Type 2 Diabetes? Is every attempt to improve our diet destined to failure? Am I really suggesting that we should we all just stop bothering?

Perhaps not. In many ways, the greatest books about healthy eating are the ones that never mention the word health at all. For it is only when we learn to celebrate food, to enjoy a wide variety of delicious ingredients, and break the moral associations that we have with dietary choices, that we start to eat well.

To the endless stream of health bloggers, chefs and authors, that dominate the book charts, I say this. If you want to help people eat healthily, write books that celebrate fruits, vegetable and fish because they are delicious, rather than harping on about their supposed medicinal value. Give us recipes that help people take the time to appreciate and enjoy variations in flavour, colour and texture. Make dishes that tempt, delight and surprise. Use your culinary talents to create a world where people look forward to trying a new broccoli recipe with the same excitement as a new ice cream and one that makes no moral distinction between the two.

Although books telling us how to lose weight are destined to fail, recipes that provide a joyous celebration of food can genuinely improve our health. We need to let go of the guilt we attach to food pleasures, and dismiss any feelings that treats need to be earned or justified in some way. For it is only when the food we want to eat is the same as the food we should be eating that we will ever have a truly healthy diet.

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Anthony Warner Explains Why Diets Don't Work - Foyles

LONGWY, France, July 3 (Reuters) - Peter Sagan has already won two world championships, five Tour de France green jerseys, the Tour of Flanders -- and some have been wondering whether he should one day have a go at the ultimate prize for a cyclist, the Tour's yellow jersey.

Three-time champion Greg LeMond, however, says the Slovak, once dubbed 'the next Eddy Merckx', would need to 'starve himself to death' to lose enough weight to be able to compete in the climbs, as a contender for the overall title must do.

"I don't buy into that transformation," American LeMond, on the Tour as an analyst for Eurosport, told Reuters after Sagan won the third stage with an awe-inspiring uphill sprint.

"Peter Sagan has low body fat. What he could lose is muscle mass - and you have to live like a monk to do that.'

Sagan is 1.84 m (6 feet) tall and weighs 73 kg (161 pounds).

Briton Bradley Wiggins, 1.90 m (6 foot 3 inches) tall and originally a track cyclist, had to shed considerable weight to get down to just 71 kg (156.5 pounds) to put himself in a position to win the Tour in 2012.

"Sagan would have to lose four or five kg (9-11 pounds)," said LeMond.

"And he should not do that, that's quite unhealthy. When you do that, it eats muscle away, it's very risky. You starve yourself to death for a long period, and it could work - but it can lead to depression, it's an unnatural thing to do."

LeMond himself went through tough diets during his career, winning the Tour in 1986, 89 and 90.

"If I started a season 5 per cent of body fat, I was fighting to stay there," he recalled. "Your body has a natural point and looks to keep its balance. That's why diets don't work!"

"It's also very hard to maintain year after year. Look at Bradley Wiggins. After he won the Tour, he came back to his natural weight." (Reporting by Julien Pretot; Editing by Kevin Liffey)

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Cycling-Should Sagan transform into Tour contender? No way, says LeMond - Eurosport.com