When you head to a park or lake thats filled with ducks, its common to see people feeding them. Most often, people are feeding ducks bread. If youre raising ducks of your own, then you already know that bread is a terrible food for any waterfowl. It provides no nutritional value and can even stunt a ducks growth and development rate.

So, what exactly can you feed a duck? Truthfully, ducks can eat a wide variety of foods; bread just isnt one of them. As omnivores, ducks will happily eat fruits, vegetables, seafood, some animal proteins, grains, and other plants, including common weeds and many flowers.

To give you a good idea of the diverse diet that ducks can digest, weve gathered 55 foods that are duck-friendly and ideal for a duck-billed waterfowl to dine on. Theyll be split into categories to help you more easily browse through them, such as fruits, vegetables, proteins, etc.

Humans generally only want to eat fresh, ripe produce. Once fruit or vegetables sit out for a while, theyre no longer as tasty and fresh as we prefer. Likewise, underripe fruits are usually turned down in favor of those that are perfectly mature.

But ducks arent nearly as picky as people. You can offer your duck produce thats not quite fresh anymore. Browned bananas arent going to upset your duck. They also wont pose any health risks, so you can use your ducks to help eliminate your extra food waste!

All of the following foods can be safely offered to a duck without the worry of causing health repercussions. These foods all offer ducks vital nutrients that make them healthy, not just tasty!

Fruits are a great food to offer to a duck. Theyre loaded with vitamins and minerals that can contribute to good health for any duck. That said, not every fruit is safe to feed a duck.

Youll want to avoid citrus fruits, including lemons, grapefruits, limes, and oranges. These foods interfere with a ducks ability to absorb calcium and can lead to eggs with thin shells. Additionally, citrus is hard for ducks to digest, so feeding a duck citrus often results in stomach pain and can even cause acid reflux.

Avocados are another fruit to avoid. No part of the avocado plant or fruit should be offered as theyre toxic for ducks. Fruits with stone pits are also a concern due to their cyanide content. You can still safely feed them though if you take care to remove pits and seeds first.

The following fruits are safe to offer your duck:

Like fruits, vegetables are packed with essential nutrients. Many vegetables are completely safe for ducks to eat, though there are a few that youll need to avoid.

Spinach is another food that, like citrus, can block calcium absorption. Iceberg lettuce is also a poor choice, simply because it doesnt really offer any nutritional value, though other types of lettuce are great foods for ducks.

All members of the nightshade family should be avoided. This means no potatoes, rhubarbs, green tomatoes, or eggplant. For ducks, every part of these plants is toxic, including the stems, leaves, and flesh of the vegetable.

Instead, share this wide range of veggies with your ducks:

Many grains are safe for ducks to eat. While white grains wont hurt your ducks, whole grains are generally considered to be more nutritious. But you should avoid feeding your ducks any salty grains like crackers. Ducks can actually die from overdosing on salt.

Also, fatty or sugary grains should be omitted from a ducks diet. These foods can cause weight gain easily, which puts too much strain on a ducks legs. And bread should never be fed to a duck. It can make them sick and quickly leads to weight gain.

You can opt to share these grains with your duck without worry:

Ducks arent very picky eaters, and they will eat a wide range of plants that most people wont touch. For example, most weeds are edible for ducks. Additionally, all of the culinary herbs we use are safe for ducks. They can also eat many varieties of flowers.

Try any of these plants as a snack for your duck:

While you probably shouldnt feed your duck a steak, they can safely eat many proteins, including live ones such as worms and small fish. You can even give your ducks table scraps that have meat in them. Many ducks love scrambled eggs as well.

However, you shouldnt offer your duck any nuts or large seeds. These are too hard for a duck to digest and can even pose a choking hazard since ducks swallow their food whole. This means that proteins should also be cut into manageable portions before giving them to your duck.

Try out any of these protein sources for your duck:

Ducks can handle a very diverse diet. In fact, thats how to help your ducks thrive! As omnivores, they can eat many different foods ranging from greens and grains to proteins like meat and seafood. Still, you have to be careful not to feed your duck anything that could be toxic. Just because it can eat most foods that you do doesnt mean that all foods you eat are safe for ducks. Citrus, for instance, is great for humans but can cause acid reflux in ducks and could even lead to thin-shelled eggs. As long as you come back to this list for reference and make sure its safe before offering your ducks new food, you should be good to go.

Featured Image Credit: Pixabay

An avid outdoorsman, Dean spends much of his time adventuring through the diverse terrain of the southwest United States with his closest companion, his dog, Gohan. He gains experience on a full-time journey of exploration. For Dean, few passions lie closer to his heart than learning. An apt researcher and reader, he loves to investigate interesting topics such as history, economics, relationships, pets, politics, and more.

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55 Things You Can Safely Feed to Ducks - Fruits, Veggies ...

Squirrels are nimble, bushy-tailed rodents found all over the world. They belong to the Sciuridae family, which includes prairie dogs, chipmunks and marmots.

There are more than 200 species of squirrels, according to the Integrated Taxonomic Information System (ITIS), and they are categorized into three types: tree squirrels, ground squirrels and flying squirrels. These three categories are further broken down into many squirrel types, such as Albino, Mountain Tree, Antelope, Spotted, Grey, American Red, Douglas, Fox, Pygmy, Northern Flying, Southern, Arizona Gray, Idaho, Arctic Ground, Alberts, Franklin, Richardson, Rock, White and Black squirrel.

Since there are so many types of squirrels, they range greatly in size. The smallest squirrel is the African pygmy squirrel. It grows to 2.8 to 5 inches (7 to 13 centimeters) in length and weighs just 0.35 ounces (10 grams). The Indian giant squirrel is the world's largest known squirrel. It grows to 36 inches (1 meter) long and weighs up to 4 pounds (1.8 kilograms).

Grey squirrels, commonly found in North America, are medium-size squirrels. They grow to 15 to 20 inches (38.1 to 50.8 cm) in length, with their tails adding an extra 6 to 9.5 inches (15.24 to 24.13 cm) to their length.They typically weigh about 1 to 1.5 pounds (0.45 to 0.68 kg).

A group of squirrels are called a scurry or dray. They are very territorial and will fight to the death to defend their area. Mother squirrels are the most vicious when defending their babies.

Some squirrels are crepuscular. This means that they are only active at dawn and dusk.

Squirrels live on every continent except inAustralia and Antarctica, according to theBBC.

Tree squirrels typically live in wooded areas, since they prefer to live in trees. Ground squirrels live up to their names. They dig burrows, a system of tunnels underground, to live in. Some squirrels also hibernate in burrows during the winter to keep warm.

Flying squirrels make their homes in tree holes or nests that are built into the crooks of branches. To get from tree to tree or from a tree to the ground, flying squirrels spread the muscle membrane between their legs and body and glide on the air. They can glide up to 160 feet (48 m), making it look like they can fly.

On average, squirrels eatabout one pound of foodper week. Many people think that squirrels only eat nuts, but this isn't true. Squirrels are omnivores, which means they like to eat plants and meat. Squirrels mainly eat fungi, seeds, nuts and fruits, but they will also munch on eggs, small insects, caterpillars,small animalsand even young snakes.

To prepare for cold months, squirrels will bury their food. In the winter months they have a store of food they can eat when supplies are scarce.

A female carries her young for a gestation period of 29 to 65 days, depending on the size of the species; smaller squirrels have shorter gestation periods, according to the University of Michigan's Animal Diversity Web. Mothers give birth to two to eight offspring at one time. Babies are called kits or kittens and are born blind. They depend on their mothers for around two or three months.

After seven to eight weeks, the young are weaned. When the kits leave the nest, they don't travel farther than 2 miles from home, according to theMassachusetts Department of Wildlife and Fisheries. Some species of squirrel have new litters every few months or as little as twice per year.

The taxonomy of squirrels, according to theIntegrated Taxonomic Information System (ITIS), is:

According to the International Union for the Conservation of Nature's Red List, these species are endangered: San Joaquin antelope ground squirrel, woolly flying squirrel, Sipora flying squirrel, Mentawi flying squirrel, Siberut flying squirrel, smoky flying squirrel, Vincent's bush squirrel, Baja California rock squirrel, Idaho ground squirrel, Perote ground squirrel, fraternal squirrel and Mearns' squirrel. The Namdapha flying squirrel is critically endangered.

Squirrels have four teeth in the front of their mouth that constantly grow throughout their lives. This ensures that their teeth don't wear down to nubs from gnawing on nuts and other objects.

These rodents have remarkable little bodies. For example, a squirrel has paddedfeetthat cushions jumps from up to 20 feet (6 meters) long.Their eyes are high on their head and placed on each side of the head so they can see a large amount of their surroundings without having to turn their head. They are also fantastic runners. Squirrels can run 20 mph (32 kph).

The gray squirrel (Sciuruscarolinensis) isn't just gray. It comes in a variety of colors, such as white, gray, brown and black. These little squirrels are great at planting trees. They bury their acorns, but forget where they put them. The forgotten acorns become oak trees.

Correction: This article was updated on May 4, 2016, to reflect the correct length of the gestation period.

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Squirrels: Diet, Habits & Other Facts | Live Science

Losing 30 pounds can be challenging and time consuming.

It likely not only involves making dietary and lifestyle adjustments but also carefully modifying your sleep schedule, stress levels, and eating habits.

Still, making a few simple changes in your daily routine can help you lose 30 pounds while improving your overall health.

This article covers some strategies that can help you lose 30 pounds safely.

Whether you want to lose 5 pounds or 30, making a few dietary changes is essential.

Eating fewer calories than you burn each day is key when it comes to weight loss.

Some foods like potato chips, frozen meals, and baked goods pack a high number of calories but lack important nutrients like protein, fiber, vitamins, and minerals.

Loading your plate with low calorie, nutrient-dense foods can help keep you feeling full between meals while reducing your daily calorie intake to promote weight loss.

Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet.

On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.

However, be sure to avoid cutting calories too low. Though calorie needs vary based on a number of factors, such as weight, height, gender, and activity level, decreasing your intake too drastically can slow your metabolism and make weight loss more difficult (1, 2).

For long-lasting, sustainable weight loss, try reducing your intake by 500750 calories below your baseline to lose around 12 pounds (0.450.9 kg) per week (3).

Still, its generally recommended that women and men consume at least 1,200 and 1,500 calories, respectively (4).

Processed foods, such as instant noodles, fast food, potato chips, crackers, and pretzels are all high in calories and low in important nutrients.

According to a study in nearly 16,000 adults, consuming higher amounts of processed foods was tied to a higher risk of excess body weight, especially among women (5).

Other processed ingredients like soft drinks are high in added sugar, which can also contribute to weight gain.

In fact, multiple studies have found that an increased intake of sugar-sweetened beverages may be linked to weight gain and obesity (6, 7).

For best results, cut back on beverages like soda, sweetened tea, fruit juice, and sports drinks and opt for water or unsweetened coffee or tea instead.

Adding more protein to your diet is a simple strategy to help speed up weight loss.

According to one small study in 15 people, eating a high protein breakfast reduced levels of ghrelin, the hormone that stimulates feelings of hunger, more effectively than eating a high carb breakfast (8).

Another study in 19 people showed that doubling daily protein intake significantly reduced calorie intake, body weight, and fat mass over 12 weeks (9).

Meat, fish, and poultry are a few high protein foods that can be easily incorporated into a healthy weight loss diet.

Other nutritious sources of protein include eggs, dairy, legumes, tofu, and tempeh.

Fiber, a nutrient almost exclusively found in plant foods, cannot be digested by your body (10).

Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow the emptying of the stomach to help keep you feeling full for longer (11).

Soluble fiber can also stabilize your blood sugar levels to prevent spikes and crashes, which could lead to increased hunger (12).

One study in 252 women found that each gram of fiber consumed was associated with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20-months (13).

Another recent study in 50 people showed that drinking a high protein, high fiber beverage before meals reduced hunger, the desire to eat, and food intake all of which could be beneficial for weight loss (14).

Fruits, veggies, whole grains, legumes, nuts, and seeds are a few healthy examples of foods that are high in soluble fiber.

Drinking more water is a quick and convenient way to boost weight loss.

In fact, some research suggests that drinking a cup of water before each meal can reduce your calorie intake to increase weight loss.

For instance, one study in 24 adults showed that drinking 17 ounces (500 ml) of water 30 minutes before breakfast decreased total calorie intake by about 13% (15).

Whats more, another study found that drinking 17 ounces (500 ml) of water temporarily increased the number of calories burned by 24% within an hour (16).

Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.

In addition to switching up your diet, making a few modifications to your lifestyle can also boost weight loss.

Cardio, also known as aerobic exercise, is a type of physical activity that involves increasing your heart rate to burn extra calories.

Fitting some cardio into your routine is essential if youre looking to lose 30 pounds sooner rather than later.

According to one study, participants who did cardio 5 times per week lost up to 11.5 pounds (5.2 kg) over 10 months, even without making any other changes to their diet or daily routine (17).

Ideally, try to squeeze in at least 150300 minutes of cardio per week, or between 2040 minutes per day (18).

Walking, jogging, swimming, biking, hiking, and boxing are a few examples of aerobic exercises that you can add to your routine.

If youre just getting started, be sure to start slowly, set realistic goals for yourself, and increase the frequency and intensity of your workouts gradually to avoid overdoing it.

Resistance training is a type of exercise that uses resistance to contract your muscles and build strength and endurance.

It can be especially beneficial for increasing lean body mass and boosting the number of calories that the body burns at rest, making it easier to lose weight in the long run (19).

In fact, one review found that 10 weeks of resistance training increased lean body mass by 3 pounds (1.4 kg), reduce fat mass by 4 pounds (1.8 kg), and increase metabolism by 7% (20).

Using weight machines, lifting free weights, or doing bodyweight exercises like push-ups, squats, crunches, and planks are all types of resistance training that can be beneficial for weight loss and health.

You may want to consider consulting a certified personal trainer when first starting to ensure that youre practicing proper technique and using equipment safely to prevent injury.

High-intensity interval training, also known as HIIT, is a type of physical activity that involves alternating between bursts of intense exercise and periods of rest to keep your heart rate elevated.

Adding a few sessions of HIIT to your routine each week can be incredibly beneficial when it comes to weight loss.

In one study, participants who did HIIT for 20 minutes 3 times per week experienced significant reductions in belly fat, total fat mass, and body weight after 12 weeks (21).

Plus, another study in nine men found that HIIT burned more calories than other activities like running, biking, and weight training (22).

To get started, try alternating between 2030 seconds of activities like jumping rope, push-ups, high jumps, or burpees with 3040 seconds of rest in between.

Incorporating cardio, resistance training, and HIIT into your routine a few times per week can help promote sustainable weight loss.

Here are a few other tips to help you lose 30 pounds safely:

In addition to diet and exercise, reducing your stress levels, getting plenty of sleep, eating more slowly, avoiding restrictive fad diets, and holding yourself accountable can help you lose 30 pounds.

Several factors, including your starting weight, gender, and age, influence how quickly youre able to lose weight.

Generally, most health experts recommend aiming for about 13 pounds (0.51.4 kg) of weight loss per week, or approximately 1% of your total body weight (33, 34).

Therefore, it may take anywhere from a few weeks to several months to lose 30 pounds safely.

However, keep in mind that weight loss can vary quite a bit from week to week.

To promote long-lasting and sustainable weight loss, its important to stick with any healthy dietary and lifestyle changes even if you hit a plateau.

While the rate at which youre able to lose weight depends on several factors, you should aim to lose around 13 pounds (0.51.4 kg) per week.

When youre just getting started, losing 30 pounds may sound like a major feat.

Yet, making some healthy changes to your daily diet and workout routine can make it much more manageable.

Additionally, implementing a few other simple lifestyle changes can help maximize your results and ensure long-term success.

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How to Lose 30 Pounds Safely - Healthline

The delta and omicron variants of the coronavirus are trying to spoil the holiday spirit, but there still are ways to enjoy the festivities.

The explosive spread of the omicron variant is causing many to wonder if they should cancel their holiday plans. The omicron mutation is expected to overtake the delta variant in the United States within weeks.

Health experts know that people need to spend time together, so they are offering advice. Above all, getting vaccinated remains the best defense and getting a booster shot further increases protection.

Dr. Anthony Fauci, the nations top infectious disease expert, skipped gathering for the holidays last year with his three adult daughters. But this year, Fauci, his wife and his daughters are all vaccinated with boosters, and they plan to spend the holidays together, even seeing a few friends who also are vaccinated and boosted.

We can feel safe, Fauci said this week on NBCs Nightly News. Nothing is 100% risk-free.

A look at strategies to enjoy the holidays as safely as possible.

IS IT SAFE TO ATTEND A HOLIDAY PARTY?

It depends. Large parties arent as safe as small ones. Indoor parties arent as safe as outdoor gatherings.

At a large, indoor party, one person without a mask can result in many people infected, said Dr. Celine Gounder of the NYU Grossman School of Medicine.

Some of these are turning into superspreader events, Gounder said.

Even if everyone is vaccinated and boosted, breakthrough infections can happen, including with omicron, which has shown the ability to sidestep the protection of vaccination in lab tests.

And dont count on symptoms to tell you whos carrying the virus, said Dr. Jeff Duchin, health officer in Seattle and King County.

Half or more of infections are spread from people before they have symptoms, so symptom screening remains important, but doesnt identify everyone who can spread COVID-19, Duchin said.

Masks, opening windows, running an air purifier with a HEPA filter are strategies recommended by health experts for gatherings during the holidays.

WHAT ABOUT HOME TEST KITS?

Home test kits can add a layer of safety by providing on-the-spot results. The tests are not as accurate as the PCR tests done in hospitals and at testing sites. But they have the advantage of giving results within minutes instead of days.

In some places, testing demand is high, rapid tests are hard to find and waits at testing centers are long.

If youre searching for a home test kit, check online and at drugstores. A box with two tests typically costs about $25. If you have health insurance, save your receipt. You may be able to get reimbursed for the cost next year, although its unclear whether new rules about that will be retroactive.

Residents of some parts of the U.S. can receive free home test kits through a public health effort called Say Yes! COVID Test.

Its been a phenomenal program, said Matt Schanz, administrator of the Northeast Tri County Health District in northeastern Washington state, where households can get up to eight tests delivered.

Were social people. We want to gather together and have joyous times during the holiday, Schanz said.

Some health experts are recommending testing twice: Take a test three days before and on the day of a holiday gathering.

So if youre gathering Christmas Eve, test a few days before and on Christmas Eve as well, said Dr. Kiran Joshi, senior medical officer at the Cook County Department of Public Health in Illinois.

WHAT ABOUT TRAVEL?

Check the rules of your destination country if youre planning to travel abroad. Nations are adding new rules in response to omicron.

People traveling by air should be extra careful about wearing masks in crowded airports, Fauci said.

Wear your mask all the time, Fauci told a Wall Street Journal podcast. It will be required to wear a mask when youre on the plane, but dont get careless in the airport with all the crowds that are in the airport and take your mask off.

IS THERE ANY GOOD NEWS?

Kids often catch viruses at school and theres some evidence with flu that school breaks can slow the spread. So it might be lucky that omicron is emerging during the holidays, said virus expert Elodie Ghedin of the National Institute of Allergy and Infectious Diseases.

Going into the holidays where kids are staying home from school is actually a good thing, Ghedin said. If this had occurred in the fall, it probably would have been worse with transmission. Thats the one silver lining going into the holidays.

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institutes Department of Science Education. The AP is solely responsible for all content.

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Can you safely enjoy the holidays? Experts offer COVID tips - newsconcerns

Often, we enter into this point in the calendar with a certain amount of trepidation. It can be emotionally stressful, extremely busy and we know itll be harder than ever to eat well and look after ourselves. Between the Christmas parties that may or may not still be on and the return to working from home (and with some of the most indulgent days of the year coming up), it would be almost impossible not to overdo it in the next couple of weeks.

Even with the best will in the world, its hard to say no to that glass of fizz and turn down the Christmas cheese board or the afternoon mince pie and I dont necessarily think you should. Allow a little balance to come into proceedings. Ive been telling my clients to give themselves a break and accept its going to be a month of indulgence. Secondly, Im asking them to think about some easy ways they can soften the blow to their bodies, stay healthy, and avoid putting on that holiday half stone.

Here are my tips for how not to fall entirely off the health wagon at Christmas.

Often, at this time of year, our routines are off. We drink a bit too much the night before, wake up and have a big milky coffee and a blueberry muffin or a bacon sandwich and an orange juice, and by the time weve done that it can feel the whole day is lost. Some of my patients say they find once they start eating badly they feel they may as well just go for it. Try to remember you can still inject a bit of health into your day. Just because youve had chips at lunch, doesnt mean you should beat yourself up about it and then lean even further into all things sweet and salty and fatty. Its about balance. Youre fine to have a big Christmas sandwich at lunch if thats what you fancy. Just allow yourself to have a lighter, more vegetable and protein-centred dinner, or forgo alcohol that night.

Think of every day as a new day. If you eat a high sugar and fat diet every day for three weeks, its fair to assume you will end up feeling dreadful and you may have put on a bit of weight. If you do nothing else, just give yourself one whole day every now and again over the Christmas period when you give your body what it needs. Get some of the nutrients its probably been lacking into every meal, hydrate, reduce the sugar and increase the protein.

Protein is the best thing to line your stomach, especially if youre off to an event where there are likely only to be canaps. If I go to a dinner party without eating something first, Ill have hunted down all the crisps by the time dinner is served. Have a boiled egg before you leave the house, a handful of nuts or a bit of nut butter on toast, or some hummus and rye crackers or raw vegetables. You need something high in protein to line your stomach before you drink as the amino acids (the protein particles) will help your liver as it attempts to process the booze. The protein will also help balance out your sugar levels, whereas if you have a lot of carb before drinking youre just adding sugar on top of sugar.

A hangover is like a state of emergency for your body, which has to prioritise your liver in order to function. Your liver needs lots of different nutrients to be able to work well. Sugar is what you crave when youve been drinking because your energy levels have become so imbalanced but the key is to give your body some of what it needs (namely: water and protein) so it can get to work curing your hangover. If youre craving orange juice, dilute it so that it's one third juice to two thirds water. If you want a fried egg sandwich, serve it on some good bread rather than a white baguette and add something like a handful of spinach or avocado so your body gets a few of the nutrients it needs too. Dont be mean to yourself, have the pancakes if you really want them, but add a spoonful of nut butter and some yogurt and berries so you get protein and antioxidants too.

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The Royals' nutritionist on seven ways to safely indulge yourself at Christmas - Telegraph.co.uk

Protecting your brain as you age means making sure your gut is healthy, and plant-based foods rich in a substance called polyphenols as well as beneficial metabolites can be a boon for both, according to a new study published in the journal Molecular Nutrition & Food Research.

Researchers looked at nearly 850 people over age 65 living in two different regions in France. In addition to tracking their diet over a 12-year period, participants regularly underwent five different types of neuropsychological tests to detect signs of cognitive decline. (RELATED:The 100 Unhealthiest Foods On the Planet)

Participants who ate more polyphenol-packed foods and those with certain metabolites showed significantly lower risk of cognitive impairment and dementia as they aged. These include:

"The takeaway from the study is that a higher intake of fruits, vegetables, and other plant-based foods provides polyphenols and other bioactive compounds that could help reduce risk of cognitive decline related to aging," says study lead Cristina Andrs-Lacueva, Ph.D., from the Nutrition and Food Science Department at the University of Barcelona in Spain.

Not only do these foods seem to be protective on their own, but they may also work in concert together to boost brain health, she adds. That's particularly true if they push out less-healthy dietary choices like artificial sweeteners, which proved to have a negative impact on cognitive impairment in the study.

RELATED:Peanut Butter Has This Major Effect on Your Brain Health, New Study Says

According to Andrs-Lacueva, one of the most important aspects of this type of diet is the way it improves the beneficial bacteria in your gut. That connection between brain function and gut health is so robust that the gut is sometimes called "the second brain." Chemical signals are constantly sent between the brain and digestive system, and these signals affect other aspects of the body as well, such as immune response and hormone regulation.

Not only can this gut-brain axis play a major role in cognitive protection, it can also be key for emotional health, says Lisa Mosconi, Ph.D., author of Brain Food: The Surprising Science of Eating for Cognitive Power.

"We often see that if one is thrown off, the other is affected, sometimes quite dramatically," she says. "Of all the organs in our body, the brain is the one most easily damaged by a poor diet."

The plant-based foods highlighted in the recent study can keep this connection strong, and Mosconi says adding fiber and probiotics can also support your brain function and gut healthespecially as you age.

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The #1 Best Diet for Your Brain After 65, Says New Study Eat This Not That - Eat This, Not That

Intermittent fasting (IF) is the latest diet trend being followed by millions of people around the world. Fitness enthusiasts, people trying to lose weight, and those with prediabetes are fond of IF. In my opinion, the craze for this diet may be due to its non-conventional nature.

Instead of asking you what you should eat, this way of eating guides you to focus on when you should eat your food. 5:2 diet is a type of IF that involves eating normally for five days a week without thinking about calories and consuming no more than 500 to 600 calories on the remaining two days. This is a more lifestyle-oriented pattern of IF that is less restrictive and easier to follow. There has been considerable research demonstrating the potential benefits of the 5:2 diet when it comes to weight loss and optimum metabolic health.

In spite of this, not everyone can follow this diet, and those who adopt this way of eating must understand that nutritious, whole-food eating is essential, even if intermittent fasting doesnt ask for it.

Weight loss, metabolic syndromes and 5:2 diet

A scientific 5:2 IF is effective in ensuring sustainable weight loss. In a 2021 randomised control trial conducted in London, 18 per cent of participants lost weight on the 5:2 diet, compared with 15 per cent in a conventional weight control regimen. In addition, when asked to rate each of the interventions, participants in the 5:2 diet group were more likely to recommend the intervention to others or be willing to continue the diet.

The 5:2 diet is as effective as conventional calorie restriction that is defined by consuming 20 per cent fewer calories than you burn every day, according to a study published in the American Journal of Clinical Nutrition.

The 5:2 diet could offer women greater flexibility and choice when it comes to weight loss or managing gestational diabetes, as recently reported by researchers at the University of South Australia.

The University of Illinois at Chicago study found that dieters who followed the 4:3 protocol (similar to 5:2 diet) lost an average of 5 kg without losing muscle mass, compared to a control group who didnt diet. In addition, they reduced their triglyceride level by 20 per cent, their leptin level by 40 per cent, and their CRP level, a key inflammation indicator.

What to eat on a 5:2 diet?On days when you consume 500 to 600 calories, you should plan your diet accordingly. Make sure you choose low-calorie foods that are filling. Among the best choices are cauliflower rice, plain yogurt or curd, green leafy vegetables, low-sugar fruits, legumes, lean meat, poultry, eggs, and dairy-based protein like paneer, soy-based protein like tofu. Low starchy veggies like cucumber, mushrooms, bottle gourd, pumpkin, and green beans are great staples during the fast days. Include healthy fats such as nuts, seeds and fatty fish in your diet for steady energy flow. You can incorporate a variety of foods at once without putting much effort into cooking with soups and salads. Avoid refined carbohydrates, sugar, and sugary drinks, which will spike your blood sugar levels and leave you hungry very quickly. Being hungry could affect your mood.

You can eat when you like. Some people prefer eating several smaller meals throughout the day, while others prefer to eat one large meal.

What to drink on a 5:2 diet?You are not required to follow any specific guidelines for drinking during the five days. You should, however, be mindful of drinking non-sugary fluids on fasting days. To not exceed 500 calories, drink plain water, cucumber or fruit-infused water, coconut water, black coffee or green tea.

Fitting this eating pattern into your lifestyle increases the likelihood of you sticking with it.

Sample meal plans for Indians on 5:2 protocol fasting daysYou can break your 500 calories into three meals throughout the day.

Day 1:Breakfast:25 g Greek yogurt topped with 4 almonds. Calories: 68.Lunch:Broccoli-carrot or lauki-tomato soup with 0.5 teaspoon of butter. Calories: 122Dinner:Chicken (100 g) and rice (30 g cooked) makes this lemon and chicken stir fry rice that is super filling. Vegetarians and vegans can add beans, tofu or paneer. Calories: 310Total = 500 calories

Day 2:Breakfast:One boiled egg, one banana, one cup green tea. Calories 178Lunch:1 bowl cauliflower rice (100 g) with 150 g fish or paneer curry. Calories 210Dinner:Vegetable soup with 1 teaspoon ghee/butter. Calories 110Total = 498 calories

Its important to eat protein, fiber, and healthy fats throughout your fasting days to ensure optimum nutrition.

In a nutshell If done correctly, the 5:2 eating pattern is convenient, flexible, and brings multiple health benefits. There are drawbacks to the diet, too, such as you may eat more than 500 calories if you do not calculate properly, you may feel hungry if you consume too few calories or refined carb-based foods during the fasting days.

Its important to consult a nutrition professional to plan your meal. Although timing is the key component to determine success in this diet, what you eat is important, too. Remember, you can never outrun bad nutrition.

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Original post:
The 5:2 diet: A popular way of intermittent fasting to lose weight - The Indian Express